Mini-Pledge Week 5: Two New Whole Foods

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For the last few weeks I’ve asked you to skip the drive-thru, avoid crunchy chips, cut back on the burgers & steaks, and all together give up sugar in your coffee. So who’s up for a pledge where we simply add something to our diets instead of take something away? That’s what I thought. :) As we all learned from the very first mini-pledge, when you add something good to your diet it might kick something out that shouldn’t be there in the first place. And, in my opinion, that is one of the easiest ways to reduce your intake of highly processed foods.

Kale Chips

So here is next week’s pledge that officially starts on Monday:

Mini-Pledge Week 5: April 11 – April 17 – Try a minimum of two new whole foods that you’ve never had before.

A whole food is something that has one ingredient and is not refined. Some examples that you’re hopefully familiar with are apples, potatoes, brown rice, whole-wheat flour and spinach. Some other whole foods that are a bit less common are as follows:

  • Quinoa (pronounced “KEEN-wah”)
  • Barley
  • Parsnips
  • Kale
  • Collard greens
  • Steel cut oats
  • Papaya
  • Brussel sprouts
  • Black-eyed peas
  • Chickpeas
  • Bok choy
  • Swiss chard
  • Radicchio (pronounced “rah-DEE-kee-oh”)
  • Spaghetti Squash
  • Watercress
  • Dates
  • Kiwi
  • Eggplant
  • Pomegranate (and having the juice in a martini does not count!)
  • Fava beans
  • Lentils
  • Spelt
  • Pine nuts
  • Star fruit

I admit I have not even tried all of these things myself. And this is by no means a complete list, but just something to get you started. During the challenge it does not matter how you eat these foods…they can be raw, cooked, or even ordered at a restaurant. You simply need to try at least two new whole foods by the end of the week and that is it! Easy enough?

To take the pledge: Please leave a comment below with the number of adults and kids in your household that will participate. There is no denying that trying something new would be good for everyone (including us!). Put it in writing and make it official.

Good luck!

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82 comments to Mini-Pledge Week 5: Two New Whole Foods

  • Jamie

    Thanks for all you do. I’ve noticed you mentioned coffee a few times in your posts. I’d like you to do some research on coffee or maybe Food Babe. Since you are both health advocators it would be a good thing to look into. Coffee has caffeine in it (yes even the natural stuff). Many people have to have their daily cup of coffee in order to face the day. In other words, they need their daily dose of caffeine. This is a lot like those who rely on energy drinks and soda for the same thing. I realize coffee is not the equivalent of those but it still has a similar effect. Sadly people are unable to function without their caffeine and go through withdrawals with out it (Yes- it’s a drug!). Wouldn’t it be great if people had energy the natural way? Whole foods and exercise. Thanks Again!

    • Tony

      I think 1 cup of coffee is not necessarily a bad thing.. although it has caffeine in it, it also has some antioxidants that are good for you

      • Steve

        Coffee is bad for you, period. I quit drinking coffee cold-turkey after 6 years of two cups a day. After three days of withdrawal (because yes, it is a drug, and boy was that a withdrawal!) I found my blood pressure was lower, I slept better at night, and I don’t get as sleepy during the day. Anything that makes you feel that bad after taking it out of your diet is probably pretty bad for you to begin with. Any antioxidant benefits are erased by the raised blood pressure and reduced quality of sleep. Sleep is a critical component of good health and coffee prevents that.

        BTW, I replaced it with herbal tea (in the mornings I like lemon ginger) and I’ve found that my health continues to improve.

  • Sandra

    We are a family of five my husband and I and three kids we already eat or have tried most of the stuff on that list it should be intrestingon what we come up with and what I can get my 4 year old to eat

  • Janine Abramczyk

    Thanks for the great advice. We are a family of three. My husband and I have a 6 year old boy.

  • Karey

    Taking the pledge! My farmer’s market just had some new items come in (I tried their quinoa for dinner and it was awesome) so I will have a few things to try! 2 adults, 1 child, 1 infant – here we go!

  • Wendy W.

    We are in. 2 adults, 2 teenagers.

  • Julie

    We have tried almost all of these. But with my family of 6…4 kids…it has been slow going having them actually enjoy these new foods. But I will incorporate eggplant and bok choy into my dinner menus this week. Ill try not to disguise it too much. ;)

  • Lindsay

    2 Adults. We are switching the fast food week to next week because we are going to a music fest that sells food out of food trucks. Lol. Not only that, but we can’t bring any food in and we are going to be there all day Friday and Saturday. So, we will be doing this challenge this week!! I can’t wait to make your granola bars with steel cut oats and find a few fruits we have never tried!

  • Kirsten

    I’ve already tried all the foods listed and vary my produce as much as possible for our household of 2 adults so my challenge will be to find a way to enjoy the one veggie that doesn’t cross our threshold, okra! Thanks for the challenges, it’ll be great to find a healthy eating habit I don’t already practice!

  • Jessica

    After coming back from vacation last week, I’m ready to get back on track! I thought this challenge will be a little harder because I’ve eaten all of the foods mentioned on the list; however, after visiting the farmer’s market this week, I found some new produce I’m going to give a try this week: red kuri squash, persimmons, lemon cucumbers, and pattypan squash. I’m excited for this new adventure!

  • Shannon

    We did this challenge three weeks ago. We discovered that we are not big fans of acorn squash, but do really like barley. Who knew? We are ready to get back on track and tackle next week’s challenge!

  • michele

    just wanted to suggest harukei turnips… got these in our csa pick up this year and fell in love!! slice thin, toss with olive oil, salt and pepper. roast. most delicious chip!! also… we love parsnips in stew or soup. adds a surprise sweetness. my husband put them in a veggie stromboli last night. perfect!! enjoy!!

  • [...] Week 5: Try two new whole foods – Try a minimum of two new whole foods that you’ve never had before. [...]

  • Kat

    Two here taking the pledge. We’re trying kumquats and farro!

  • Nicole

    2 adults. This past week was pretty easy overall, except the fact that we were bombarded with fried foods this week when are normally not. But we did very well. This week won’t be too bad. We do eat a number of items on that list already. This week we will be trying butternut squash and brussel sprouts. :)

  • Rebecca

    Week 5 here we go! This should be an easier week since we are just adding something, but challenging because I’ve tried a lot of things. The only thing on the suggested list I have not tried is spelt. So im going to try to make some spelt bread, and the other thing we will try is still to be a surprise until I grocery shop on Monday. Every day we move forward with this lifestyle I am feeling better and better! We have 2 adults and a toddler!

  • Heather

    We are starting this pledge on November 24. We have 2 adults and 3 kids. Looking forward to an easier pledge. We are going to try spelt, star fruit, farro and mukimame. The boys have never tried brussel sprouts, so I am going to roast them as well this week.

  • Amy

    Going to try this as my first week starting tomorrow. I have already bought quinoa and steel cut oats to try. Just me and two crazy puggle who are trying barley flour and quinoa in their homemade dog cookies mommy is making them. Figure I should get them on a health kick too although theirs will be slightly different.

  • Kristen

    One adult, please :) I can’t think of many things we won’t eat or haven’t tried, but if I get the chance to try something new this week I’ll definitely take it. Or just choose something I don’t have often. I’ll also use this week to continue the earlier challenges and reinforce those habits. The most challenging so far has been reducing meat…I only eat meat once a day normally, but getting it lower than that has been tough!

  • Jessica

    2 adults and one infant here. We’ve been doing the pledge for the past wf weeks and feel great! Any suggestions for new whole foods to try? We’ve tried everything on the list! We love fruits and veggies in our house so I’m wondering if anyone has done good recommendations?
    The Falls Family

  • […] Week 5: Try two new whole foods – Try a minimum of two new whole foods that you’ve never had before. […]

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