Health Challenge Information

Health Challenge‏

A) Every day you need to do each of the following 10 items below. For each one you do, you get 1 point. You can earn up to 10 points a day for a total of 70 points in a week.

B) During each week you get 3 free points. For example, one day you can use a free point for having one normal size dessert, or use another free point for having carbonation one day, you could use the last free point for missing exercise one day. These points do not accumulate after a week. Use them or lose them.

C) Report your points via email every Monday.

D) You have 1 free day during the 4 week period where you can get all 10 points without having to follow any of the rules. This may come in handy if you are sick or on vacation, so use it wisely!

How To Earn Points:

1. Eat 5 servings of fruits/veggies. A serving can be a fruit or vegetable or a half cup of cooked vegetables. (2 cups of raw leafy green veggies is a serving). Fruit juice does not count since it is not a good choice for weight loss. 100% vegetable juice is fine.

2. Drink 6-8 glasses of water a day. You can add Crystal Lite if you want to make it easier, but make sure half is plain water.

3. Get 7 hours of sleep a night. If you come up short you can take a nap during the day so the 7 hours do not have to be consecutive.

4. Exercise 30 minutes a day. This also does not have to be consecutive. You always get the point on Sunday without exercise if you go to church. Ha! Your walking must be more than a leisure walk. You should be able to talk but not sing.

5. No Soft drinks. None. Perrier is fine

6. No sweets. No cookies, candy, cake etc. No sugary muffins or sweetened cereal like Cap N' Crunch. (Brown sugar, no-calorie sweetener or honey on Oatmeal is fine)

7. No unhealthy food choices; fries, chips, Cheezits. (Baked chips and Wheat Thins/Triscuits are okay.) If you want a snack, a few nuts or a string cheese are a good choice or eat one of your fruits and veggies.

8. No eating after 8:00 p.m. Unless you work out for 2 hours or burn 1500 calories

9. Eat some whole grains or legumes. (2 servings per day)

10. One-on-one family connection.


*Lisa K. has a Health Challenge Tracking Sheet, so you can keep track of your point easily. If you would like to participate in the Health Challenge, email Lisa at Lisa@UtahDiver.com and ask for the tracking sheet! Thanks!