Congratulations Nova Challenge Finishers!
Nicole Chatten • July 4, 2021
The Nova Challenge Recap & Participant Interviews
Three months ago the Nova team and community embarked on a journey towards a healthier life, in which everyday for 90 days participants completed various activities in order to create new sustainable habits. This free program for members worked on the premise that it takes 21 days to build a habit, and 90 days for that habit to become a lifestyle. Through the use of a digital app, called Obii, participants were able to log on each day and find 1-5 new habit activities that could be completed. Each new day and week built off of the previous weeks in order to gain strides in many aspects of a healthy lifestyle.
This program not only focused on physical fitness, but also incorporated nutrition, mental health, nature, community, rest and recovery. With this wide range of possible lifestyle changes, participants were able to choose to do certain activities that met their personal goals such as mental health, rest and recovery.
The activities provided in the program all came with tips and tricks from the Nova Team, in order for participants to learn the value of each new activity. Although some activities presented in the were possibly already habits for some participants, many activities were new allowing participants to learn, grow and improve.
This program was designed for habit building and lifestyle changes. It also was a competition for some people, with each activity completed gaining the participants points. Each month there was constant movement on the leaderboard. Congratulations to the winners and all who took part in The Nova Challenge! The top three participants of The Nova Challenge were:
- Pam & Rob Smith: 8,255 pts
- Darrell Chatten: 7,830 pts
- Philippe Lafreniere: 7,695pts
- Average Points: 3,313 pts
We interviewed some of our participants and this is what they had to say about The Nova Challenge:
1) You have been very active in The Nova Challenge since we began it in April. What tips, tricks or mindset did you employ to help you remain so consistent for the last three months?
- “I personally like a challenge and the timing was perfect after a long year of Covid restrictions. I tried to read the day's challenges early so that I could plan my day to complete as many of the challenges as possible. Sometimes I knew that I would not be getting them all in, but I worked to get them done in a reasonable time frame.” - Anita Boyce
- “During the pandemic and the lockdowns, it could have been very, very easy to slip into some bad habits. The challenge reminded me that I can’t let things slide. And it was also fun to compete with other members, if it was just a little bit.” - Alan Cross
- “Tips and Tricks: Just do it, take the time, procrastination is harder than getting it done. Enjoy it!!” - Julie Sleeman
2) How do you feel The Nova Challenge has helped you during lockdown?
- “The Challenge has helped me in several ways during lockdown. This has been an isolating time for everyone and the Challenge helped me feel part of a community and given structure to my days as well as something to look forward to. As well as helping me stay active and eat healthily, several of the challenges have also helped mentally by encouraging me to set time aside to appreciate the many things I am grateful for and to stop and refocus during the day.” - Pam Smith
- “The challenge has been a great distraction from reading depressing pandemic world-wide news. The posts from everyone participating was a community to be part of and gave some insights into how others were living and coping with the pandemic. Good to see the sense of humour.” - Rob Smith
- “I looked forward to seeing what each day held - it gave me something different to do which was great for combating the mundane nature of this pandemic, especially in a stay-at-home order. I don't think I've done too many squats, push ups and planks consistently and I'm noticing increased strength in those areas! It made fitness, nutrition and wellbeing a daily habit, verses a once or twice a week event.” - Leona Olney
- “The challenge was perfect during the lockdown because it helped me get out of the house for the outdoor activities such as nature walks, cardio walks, bird watching etc. Trying new ingredients and recipes made cooking a little more interesting. I found that at the beginning of the pandemic I was calling people to see how they were doing but after a while I was only relying on text messaging. The challenge would remind me how important it is to connect with people by calling them rather than by just texting.” - Roohi Bashir
3) How has your life changed from before the challenge to after? Are there particular lifestyle habits or skills you learned from The Nova Challenge that have improved your life?
- “Since taking part in the Challenge I realize that I can quite easily be more active and almost double my daily step count! Weekly food prep has been very helpful especially when trying to fit in veg with every meal and I will continue to do this. The 7hrs sleep a night is a bit challenging for me but I will continue to try not to waste time in the evening but go to bed earlier so I can get up as soon as I feel like it in the morning.” - Pam Smith
- “I sit at my computer a lot, so this has encouraged me to take more breaks, to get outside more and to slow down. I've appreciated the overall benefit of just looking at my health and wellbeing differently - shifting away from it being a series of events (that in my head always had to be 60 minutes), to more of a daily practice. The habit building focus has created longer lasting change.” - Leona Olney
- I was surprised how I was able to keep up with the challenge during Ramadan. I would use fasting as an excuse not to exercise or go out for walks. I realized that I am able to do both on the same day in a modified form.” - Roohi Bashir
- “Change and Improvement: Good habits are hard to learn but very valuable skills. Taking the time to breathe, meditate or reflect and gifting myself that time in the day has been a skill I hope to continue. Also doing something physical every day has been of great value to my well-being.” - Julie Sleeman
4) Is there any one habit that stands out above the rest that you will keep practicing now that The Nova Challenge is over?
- “While I will try to continue the habits above, the unexpected new habit I will try to continue is taking a brief time out in the day to meditate and to focus on breathing. This does seem to have both a calming and energizing effect for me.” - Pam Smith
- “Certainly the 'no screen time during meals' stands out as one habit we will continue as a family. I am indeed grateful to the Nova team for all of the ideas and encouragement.” - Anita Boyce
- “The idea of eating until I’m only 80% full. I came from a childhood where you had to clean your plate no matter what. That’s a hard habit to break.” - Alan Cross
5) We are thrilled you were able to benefit from this and we wish that more of our members took advantage of this free program. What would you say to encourage those who did not participate to join us next time?
- “Just enjoy the challenges and have fun with it.” - Rob Smith
- “It's FREE! So why not at least try it out? But if that isn't a motivator, then I'd say it's a great way to feel a bit of camaraderie, to challenge your comfort zone (for example, doing food meditation, cooking with ingredients for recipes you've never heard of, slowing down and being more deliberate and conscious with various activities), and to have some FUN!” - Leona Olney
- “First, it’s not hard once you get in the routine of checking the app. And the goal isn’t to win. It’s to do yourself a favour.” - Alan Cross
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
Having trouble controlling the intake of Halloween candy? Unless you are a disciplined ninja or equipped with helpful restraint tactics, you end up eating too much of this low quality, highly processed junk food. If you are someone with a sweet tooth then you are in luck! Here are 5 tactics that will help you avoid eating too much (if any) candy this Halloween. 1)Don’t Skip Meals or Snacks Skipping meals and snacks creates stress on your body and a stressed body is more likely to have sugar cravings. Self control becomes extremely difficult when you're underfed. If candy appears it is much harder to resist because your body is lacking energy, vitamins and minerals. If you eat a solid meal along with healthy snacks throughout the day (ie: protein shake, apple and almonds) I guarantee that it will be hard to eat candy. 2)Eat Enough Protein On the heels of not skipping meals, make sure each meal has enough protein. Meals that are low in protein mean that they are higher in carbs. As a result you will deal with blood sugar dips and greater hunger, weakening your resistance to candy. How much protein? This differs between people but generally you aim to have at least 0.8 grams of protein per pound of ideal body weight. The more active you are, the more protein you will require. 3)Stay Hydrated Being dehydrated will make you feel hungry even when you are not actually hungry. As a result you are more likely to have the urge to grab a sweet from the candy bowl. The simple solution is to just drink enough water throughout the day. How much water? Click here to download your All About Water PDF. 4)Say It Out Loud Often we eat candy without thinking. It is not uncommon to have 5 or 6 candies before you become mindful of what you are doing. By then it’s too late. This may sound strange but as you are picking up the candy - say out loud “I am going to eat this candy” (even if no one is around). This helps you become more aware of your actions, encourages mindfulness, and engages your logical mind. 5)Educate Yourself The scary truth is that mainstream Halloween candy is some of the worst food you can put into your body. Most of these candies contain highly inflammatory ingredients, allergens, and toxins known to disrupt everything from the gut microbiome to DNA, potentially contributing to ADHD symptoms and triggering allergies… And that’s without commenting on the effects of sugar that most of us already are aware of. Eating certain candies can be just as bad as smoking a cigarette! Give these tactics a try - they should help you to say no to Halloween junk food this year. If you are still having trouble, you can attempt a ‘clean sweep’ by throwing it all into the garbage… If you still have a sweet craving, have some dark chocolate or walk to the best bakery in town and buy yourself a $10 chocolate croissant :) Happy (Healthy) Halloween!
Andrew has been a Nova member for 9 years. One of his long standing goals was to do his first triathlon. He has been working towards this for years and just at the end of August he did it!
