I have been asked some questions about positive and negative foods so I want to try and clarify.
- when you eat your 5 fruits and vegetables that counts towards your positive foods!!
- you can eat things not on the positive list, but avoid the negative list. The positive list should be the bulk of what you eat but doesn't have to be the only thing!!
Sunday, September 23, 2012
Thursday, September 6, 2012
Fruit and Vegetable serving sizes
In a recent challenge a friend of mine had some very useful information on Fruit and Vegetable serving sizes. So here is her information from Healthy Habits. Healthy Me.
This chart has a very comprehensive list of fruits and veggies and their serving sizes.
Here are a few common examples:
Fruits
-one banana
-six strawberries
-two plums
-fifteen grapes
-one apple
-one peach
-one-half cup of orange or other fruit juice
Vegetables
-five broccoli florets
-ten baby carrots
-one Roma tomato
-3/4 cup tomato juice
-3/4 cup vegetable juice
-half of a baked sweet potato
-three tablespoons of peas
This chart has a very comprehensive list of fruits and veggies and their serving sizes.
Here are a few common examples:
Fruits
-one banana
-six strawberries
-two plums
-fifteen grapes
-one apple
-one peach
-one-half cup of orange or other fruit juice
Vegetables
-five broccoli florets
-ten baby carrots
-one Roma tomato
-3/4 cup tomato juice
-3/4 cup vegetable juice
-half of a baked sweet potato
-three tablespoons of peas
Tuesday, August 28, 2012
Positive and Negative Food List
POSITIVE FOOD LIST
Try to choose the majority of your foods from this list. You get 1 point for eating 10 servings from this list.
-Oatmeal
-Hot Whole Grain Cereals
-Eggs, egg whites, or eggbeaters
-Whole wheat bread
-Whole wheat pasta
-Brown rice
-Quinoa
-Low sugar, high fiber cereal
-Milk
-All Fruit
-All vegetables
-Sweet potatoes
-Tuna (packed in water)
-Chicken
-Fish
-Turkey
-Pork
-Lean Beef
-Lean Ham
-Beans
-Cottage Cheese
-String Cheese
-Yogurt (<20 grams of carbs per serving)
-Olive Oil
-Coconut Oil
-Air popped popcorn or 94% fat free microwave popcorn
-Protein bar with <20 grams of carbs
-Go Lean Kashi
-Larabar
-Shakeology
-Low sodium soups
-Nuts
-Daily Vitamin
NEGATIVE FOOD LIST
Subtract 1 point for EACH serving you eat a day on this list. NO MAX
-Sugar cereal or low fiber cereal
-White bread
-White pasta
-White rice
-Deep-fried food
-Bakery items, such as muffins, cake or pie
-Soda/diet soda or other drinks with added sugar
-Ice cream or yogurt with more than 20 grams of carbs per serving
-Potato chips, Cheetos, Fritos, Doritos, ETC.
-Cookies of any type
-Chocolate candy
-Bagels or Donuts
-High sugar or high carb bars such as granola bars, Clif bars, Pop Tarts
YOU KNOW YOUR BODY....PUT ANYTHING ELSE ON THIS LIST THAT ISN'T GOOD FOR YOU!!
Try to choose the majority of your foods from this list. You get 1 point for eating 10 servings from this list.
-Oatmeal
-Hot Whole Grain Cereals
-Eggs, egg whites, or eggbeaters
-Whole wheat bread
-Whole wheat pasta
-Brown rice
-Quinoa
-Low sugar, high fiber cereal
-Milk
-All Fruit
-All vegetables
-Sweet potatoes
-Tuna (packed in water)
-Chicken
-Fish
-Turkey
-Pork
-Lean Beef
-Lean Ham
-Beans
-Cottage Cheese
-String Cheese
-Yogurt (<20 grams of carbs per serving)
-Olive Oil
-Coconut Oil
-Air popped popcorn or 94% fat free microwave popcorn
-Protein bar with <20 grams of carbs
-Go Lean Kashi
-Larabar
-Shakeology
-Low sodium soups
-Nuts
-Daily Vitamin
NEGATIVE FOOD LIST
Subtract 1 point for EACH serving you eat a day on this list. NO MAX
-Sugar cereal or low fiber cereal
-White bread
-White pasta
-White rice
-Deep-fried food
-Bakery items, such as muffins, cake or pie
-Soda/diet soda or other drinks with added sugar
-Ice cream or yogurt with more than 20 grams of carbs per serving
-Potato chips, Cheetos, Fritos, Doritos, ETC.
-Cookies of any type
-Chocolate candy
-Bagels or Donuts
-High sugar or high carb bars such as granola bars, Clif bars, Pop Tarts
YOU KNOW YOUR BODY....PUT ANYTHING ELSE ON THIS LIST THAT ISN'T GOOD FOR YOU!!
Monday, August 27, 2012
How to Earn Points
There will be 8 different categories where you will get points in each day.
1) Positive Food Point
(See positive and negative food list on the right of this blog)
a. Earn 1 point per day that you eat a minimum of 10 servings from the positive food list.
*Every week you have 2 "freebies". These are a single serving of the negative foods that will not count against you.
b. Subtract 1 point for every serving of food eaten off the negative food list (over the 2 freebie limit.)
c. Optional Monthly fast: I know in previous challenges it has been difficult to eat all 10 positive foods when participating in a monthly fast. This round you can still receive full points for the day if you have at least one serving of fiber, protein, fruit, and vegetable by the end of that day.
2) Exercise Point
a. 1 point for 25-40 minutes of exercise
2 point for 40+ minutes of exercise
5 days maximum a week for a total of 10 points each week
3)After 8 PM Point
Earn 1 point every day that you eat NOTHING after 8 pm.
4) Water Point
Earn 1 point each day that you drink 64oz of water. Water only. No other drinks including flavored water count towards the 64 ounces.
a. Optional Monthly fast: I know it is hard to get all your water in when you are fasting. This round you can still receive full points for the day if you have at least 50 ounces of water by the end of the day.
5) Fruit and Vegetable Point
Earn 1 point each day that you eat a total of 5 servings of fruits and vegetables.
6) Personal Prayer
Earn 1 point each day that you say your morning and nightly prayers.
7) Scripture Point
Earn 1 point each day that you read scriptures, Ensign or other uplifting literature
8) No Seconds
Earn 1 point each day that you don't go back for seconds on your meals. Serve yourself a sensible portion and then be done!
**There is also going to be an extra way to earn points! You can earn Family Night Points. You get 3 points each week for holding a weekly Family Night with a spiritual/motivational thought, activity, (and treat! There will be no negative points or use of a freebie for ONE Family Night treat) If you're on your own, this can be a night where you work on boosting your spirituality or bonding with your family -something above and beyond your normal routine.
There will also be points awarded for weight loss or maintaining your weight each week. Weigh in every Monday morning and give yourself 2 points for weight loss/maintaining *if you gain weight, don't minus points, but when you lose again, go from where you were before you gained. NO DOUBLE DIPPING on weight points.
1) Positive Food Point
(See positive and negative food list on the right of this blog)
a. Earn 1 point per day that you eat a minimum of 10 servings from the positive food list.
*Every week you have 2 "freebies". These are a single serving of the negative foods that will not count against you.
b. Subtract 1 point for every serving of food eaten off the negative food list (over the 2 freebie limit.)
c. Optional Monthly fast: I know in previous challenges it has been difficult to eat all 10 positive foods when participating in a monthly fast. This round you can still receive full points for the day if you have at least one serving of fiber, protein, fruit, and vegetable by the end of that day.
2) Exercise Point
a. 1 point for 25-40 minutes of exercise
2 point for 40+ minutes of exercise
5 days maximum a week for a total of 10 points each week
3)After 8 PM Point
Earn 1 point every day that you eat NOTHING after 8 pm.
4) Water Point
Earn 1 point each day that you drink 64oz of water. Water only. No other drinks including flavored water count towards the 64 ounces.
a. Optional Monthly fast: I know it is hard to get all your water in when you are fasting. This round you can still receive full points for the day if you have at least 50 ounces of water by the end of the day.
5) Fruit and Vegetable Point
Earn 1 point each day that you eat a total of 5 servings of fruits and vegetables.
6) Personal Prayer
Earn 1 point each day that you say your morning and nightly prayers.
7) Scripture Point
Earn 1 point each day that you read scriptures, Ensign or other uplifting literature
8) No Seconds
Earn 1 point each day that you don't go back for seconds on your meals. Serve yourself a sensible portion and then be done!
**There is also going to be an extra way to earn points! You can earn Family Night Points. You get 3 points each week for holding a weekly Family Night with a spiritual/motivational thought, activity, (and treat! There will be no negative points or use of a freebie for ONE Family Night treat) If you're on your own, this can be a night where you work on boosting your spirituality or bonding with your family -something above and beyond your normal routine.
There will also be points awarded for weight loss or maintaining your weight each week. Weigh in every Monday morning and give yourself 2 points for weight loss/maintaining *if you gain weight, don't minus points, but when you lose again, go from where you were before you gained. NO DOUBLE DIPPING on weight points.
How it Works
Here we go! It is the start of the school year and a great time to start creating a healthier you!
The Challenge will go from Monday morning to Monday morning starting on August 18th. The challenge will run August 18th-October 13th.
RULES:
Each person pays $15 to participate. Money will need to be turned in by August 18th. You will receive a 5 point bonus if I have received your money on time!
Money will be awarded 60% to the person with the highest number of points. The other 40% will be awarded to a participant by drawing. In order to be entered into the drawing you must complete the 8 weeks and enter your points in on time each week. This will give you a chance to earn money even if you have a bad week, keep going and moving forward.
To participate you will need to enter your name on the Weekly Points Spreadsheet on the right side of this blog.
Each week we will earn points by making healthy choices. You can print off the tracking sheet to help you keep track of your points. Every Monday tally up your point total and enter your points onto the weekly point spreadsheet. I have a section for your weekly total, with a possibility of 64 points each week. There is also a section to enter your points if you completed the weekly challenge. Points will need to be entered by 8:00 pm every Monday. I will enter an extra point on your total each week that your points are in on time. Once your points are entered you cannot go back and change them, so if you have a question please contact me.
There will also be weekly challenges. Each week I will post a challenge (usually on Sunday evening) for the coming week. If you complete the challenge you will earn an additional 3 points each week. (To give a heads up, week 1 challenge will be to set some high, achievable goals for this challenge. And week 8 Challenge is to have completed those goals!)
The Challenge will go from Monday morning to Monday morning starting on August 18th. The challenge will run August 18th-October 13th.
RULES:
Each person pays $15 to participate. Money will need to be turned in by August 18th. You will receive a 5 point bonus if I have received your money on time!
Money will be awarded 60% to the person with the highest number of points. The other 40% will be awarded to a participant by drawing. In order to be entered into the drawing you must complete the 8 weeks and enter your points in on time each week. This will give you a chance to earn money even if you have a bad week, keep going and moving forward.
To participate you will need to enter your name on the Weekly Points Spreadsheet on the right side of this blog.
Each week we will earn points by making healthy choices. You can print off the tracking sheet to help you keep track of your points. Every Monday tally up your point total and enter your points onto the weekly point spreadsheet. I have a section for your weekly total, with a possibility of 64 points each week. There is also a section to enter your points if you completed the weekly challenge. Points will need to be entered by 8:00 pm every Monday. I will enter an extra point on your total each week that your points are in on time. Once your points are entered you cannot go back and change them, so if you have a question please contact me.
There will also be weekly challenges. Each week I will post a challenge (usually on Sunday evening) for the coming week. If you complete the challenge you will earn an additional 3 points each week. (To give a heads up, week 1 challenge will be to set some high, achievable goals for this challenge. And week 8 Challenge is to have completed those goals!)
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