Here's your 10 point extra challenge today - figure out your daily recommended fruits and veggies. From the USDA website:
How Much Fruit?
How Many Vegetables?
Not all "cups" are equal. For instance, 1/2 cup of dried fruit is equivalent to "1 cup" of regular fruit like "1 cup" of leafy green vegetables is really 2 cups.
Becky's - 1-1/2 cups fruit, 2-1/2 cups veggies
Dani - 1-1/2 cups fruit, 2-1/2 cups veggies
Tuesday, June 26, 2012
Monday, June 25, 2012
Saturday and Sunday Points
Sunday Points:
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
0/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
0/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
Total: 22
Total this period: 137
Becky:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
0/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
0/1 point - Multi-vitamin
0/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
Total: 21
Total this period: 121
Saturday Points:
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
0/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
0/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
Total: 25
Total this period: 115
Becky:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
Total: 30
Total this period: 100
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
0/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
0/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
Total: 22
Total this period: 137
Becky:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
0/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
0/1 point - Multi-vitamin
0/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
Total: 21
Total this period: 121
Saturday Points:
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
0/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
0/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
Total: 25
Total this period: 115
Becky:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
Total: 30
Total this period: 100
Friday, June 22, 2012
Friday Points
Here are our points for Friday, June 22:
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
1 bonus point - additional 15 min exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
31 points - 90 total points this period
Becky:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
0/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
29 points - 75 total points this period
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
1/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
1 bonus point - additional 15 min exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
31 points - 90 total points this period
Becky:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
0/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
29 points - 75 total points this period
Thursday Points
Here are our points for Thursday, June 21:
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
1 bonus point - additional 15 min exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
31 points - 59 total points this period
Becky:
10 points* - Eat your calorie range
3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
0/3 points - Drink 64 ounces of water
0/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3 points - Food journal
0/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
22 points - 46 total points this period
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
1 bonus point - additional 15 min exercise
3/3 points - Food journal
3/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
31 points - 59 total points this period
Becky:
10 points* - Eat your calorie range
3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
0/3 points - Drink 64 ounces of water
0/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3 points - Food journal
0/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
22 points - 46 total points this period
Thursday, June 21, 2012
Points for Wednesday
Here are our points for Wednesday, June 20:
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
1 bonus point - additional 15 min exercise
3/3 points - Food journal
0/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
28 points total
Becky:
10 points* - Eat your calorie range
3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
0/1 point** - Eat breakfast, lunch, and dinner
3 points - Drink 64 ounces of water
0/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3 points - Food journal
0/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
24 points total
Dani:
10/10 points* - Eat your calorie range
3/3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1/1 point** - Eat breakfast, lunch, and dinner
3/3 points - Drink 64 ounces of water
1/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5/5 points*** - 30 minutes of exercise
1 bonus point - additional 15 min exercise
3/3 points - Food journal
0/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
1 bonus point - no more than 500 calories for dinner & dessert
28 points total
Becky:
10 points* - Eat your calorie range
3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
0/1 point** - Eat breakfast, lunch, and dinner
3 points - Drink 64 ounces of water
0/1 point - No Soda Pop!
0/1 point - Multi-vitamin
5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3 points - Food journal
0/3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
24 points total
Wednesday, June 20, 2012
Mother and Daugher Starting Together
Well, I'm starting up again, only Dani and I are going to do this adventure together!! We are both going to track our calories, exercise, etc.
Point System - I'm adapting this from the HWHL blog that I participated in about a year and a half ago, when I lost 50 pounds:
10 points* - Eat your calorie range
3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1 point** - Eat breakfast, lunch, and dinner
3 points - Drink 64 ounces of water
1 point - No Soda Pop!
1 point - Multi-vitamin
5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3 points - Food journal
3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
This is a baseline of 30 points everyday.
*You get ONE free eating day during the challenge period. It's a calorie freebie day, one day to blow your calories. This means you can claim your 10 points for eating in your calorie range only once during the two week period, even if you exceed your calorie range.
**1 point - no more than 500 calories for dinner & dessert
***1 point - each addt'l 15 minutes of exercise
10 points - Random surprise challenges
30 Point Bonus - Set one meaningful goal for this two week challenge. If you reach your goal, you get to add on an additional 30 points. This can be anything that will be a challenge to you, but attainable. It could be, for example, to lose a certain amount of weight, wake up and exercise by a certain time everyday, or cleaning out the garage. Your choice, it's completely personal to you.
Challenge period - Typically this is two weeks. What used to be done on the HWHL blog is that whoever racked up the most points, got bragging rights on the blog for 2 weeks. If it's just me and Dani, that's not really going to cut it. Besides, I'm really into incentives, just a generic weight loss goal isn't a strong-enough motivator for tracking and controlling myself on a daily basis. What I'm going to do is a reward system - earn this many points, get this prize. That way, everyone can get a prize, period. None of that working-really-hard business, then getting beat out by the one training for a marathon. Please! This point system is hard enough as it is, thank you.
Reward System - Dani wants to work for clothes, so I'm going to award a dollar value for points earned. A Challenge Period is 2 weeks, so an excellent point record would be 14 days times 30 points a day is 420 points. Remember, there are ways to earn more than 30 points a day average, so you can make up for "bad" days (or those 2 days where you can't count your exercise.) So, here's the sliding scale:
420 points - $30 towards clothes
370 points - $25 towards clothes
320 points - $20 towards clothes
270 points - $15 towards clothes
220 points - $10 towards clothes
170 points - $5 towards clothes
Whatcha think? If you want to participate with us, let us know by commenting here on the blog. But you gotta do your own rewards. I can only be Dani's Sugar Momma, sorry!
Point System - I'm adapting this from the HWHL blog that I participated in about a year and a half ago, when I lost 50 pounds:
10 points* - Eat your calorie range
3 points - Eat your fruits and vegetables for the day (it is not a point per f/v)
1 point** - Eat breakfast, lunch, and dinner
3 points - Drink 64 ounces of water
1 point - No Soda Pop!
1 point - Multi-vitamin
5 points*** - 30 minutes of exercise, only 6 days out of 7 can be counted
3 points - Food journal
3 points - stop eating at least 3 hours before bedtime (our summer goal for this is no food after 8pm)
This is a baseline of 30 points everyday.
*You get ONE free eating day during the challenge period. It's a calorie freebie day, one day to blow your calories. This means you can claim your 10 points for eating in your calorie range only once during the two week period, even if you exceed your calorie range.
**1 point - no more than 500 calories for dinner & dessert
***1 point - each addt'l 15 minutes of exercise
10 points - Random surprise challenges
30 Point Bonus - Set one meaningful goal for this two week challenge. If you reach your goal, you get to add on an additional 30 points. This can be anything that will be a challenge to you, but attainable. It could be, for example, to lose a certain amount of weight, wake up and exercise by a certain time everyday, or cleaning out the garage. Your choice, it's completely personal to you.
Challenge period - Typically this is two weeks. What used to be done on the HWHL blog is that whoever racked up the most points, got bragging rights on the blog for 2 weeks. If it's just me and Dani, that's not really going to cut it. Besides, I'm really into incentives, just a generic weight loss goal isn't a strong-enough motivator for tracking and controlling myself on a daily basis. What I'm going to do is a reward system - earn this many points, get this prize. That way, everyone can get a prize, period. None of that working-really-hard business, then getting beat out by the one training for a marathon. Please! This point system is hard enough as it is, thank you.
Reward System - Dani wants to work for clothes, so I'm going to award a dollar value for points earned. A Challenge Period is 2 weeks, so an excellent point record would be 14 days times 30 points a day is 420 points. Remember, there are ways to earn more than 30 points a day average, so you can make up for "bad" days (or those 2 days where you can't count your exercise.) So, here's the sliding scale:
420 points - $30 towards clothes
370 points - $25 towards clothes
320 points - $20 towards clothes
270 points - $15 towards clothes
220 points - $10 towards clothes
170 points - $5 towards clothes
Whatcha think? If you want to participate with us, let us know by commenting here on the blog. But you gotta do your own rewards. I can only be Dani's Sugar Momma, sorry!
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