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picture1_Nutrition Therapy Pdf 145279 | Twc Fall2015


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File: Nutrition Therapy Pdf 145279 | Twc Fall2015
september 14 october 10 welcome to the total wellness challenge the object is to earn as many points game rules as you can each day every day during the challenge ...

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                                                                                           SEPTEMBER 14–OCTOBER 10
                                                                                                    WELCOME TO THE TOTAL WELLNESS CHALLENGE 
                                                                                                    THE OBJECT IS TO EARN AS MANY POINTS                                              GAME RULES: 
                                                                                                    AS YOU CAN EACH DAY.                                                              •  Every day during the Challenge, players earn or subtract points for 
                                                                                                    Participants pay $24 to enter the contest. Everyone is a winner                      nutrition, fitness and lifestyle. 
                                                                                                    in this challenge!                                                                •  The maximum number of points you can earn in one day is 17.
                                                                                                                                                                                      •  Players should do everything they can to earn their points. Will you 
                                                                                                                                                                                         lose points some days? Of course! This challenge is about choices, not 
                                                                                                                                                                                         perfection. That’s part of the game!
                                                                                                                                                                                      •  Points can be posted from 8:00pm until 3:00pm the following day. All 
                                                                                                                                                                                         scores posted are final.
                   Earn points when you eat whole foods including lots of                                Set a goal of attending 3 BbG classes each week.                                     Take time to relax an rejuvinate each day. Score points when 
                   vegetables and lean protein. The maximum number of                                    Earn your fitness points when:                                                       you practice mediation and get 7 hours sleep. There will be a 
                   points you can earn per day is 12. Aim to do the best you                                    you exercise for at least 30 minutes;                                         different lifestyle challenge each week. Maximum of 2 points 
                   can for your life. You will automatically receive a bonus point                              Stretch for at least 10 minutes;                                              per day. Earn your second point when you post your daily 
                   when you log 12 points for five consecutive days!                                            Participate in an organized “Extreme Fitness” event                           reflection on the TWC page.
                                                                                                              such as a Running Race, Century Bike Ride, or 
                                                                                                              Triathlon that lasts more than 90 minutes. 
                                                                                                         Earn a maximum of 3 fitness points per day.
                                                                   SEPTEMBER 14–OCTOBER 10
                                                                                                     Start Each Day With 5 Points then add or subtract based on choices you 
                                          NUTRITION make! Earn a maximum of 12 nutrition points per day.
                    Eat at least 3 cups of (raw) greens: Romaine, spinach, kale, arugula,chard, collards, mesclun, etc.                                                   +1
                    Eat at least 2 additional cups of vegetables—excluding corn, peas, white potatoes (sweet potatoes are ok)                                             +1
                    Include 2–3 servings of fruit: Apples (1 medium), berries (1/2 cup), cherries, grapefruit (1/2), cantaloupe (1/2), orange (1 medium)                  +1
                    Drink at least 1/3 of your body weight in ounces of filtered of water                                                                                 +1
                    Eat whole grains like quinoa,oats, brown rice,whole wheat. Score 1 point if you go grain-free for the day OR if you have up to 2 servings             +1
                    Go alcohol free                                                                                                                                       +1
                    At least one serving ground flax or chia seed or a fish oil supplement                                                                                +1
                    Lose a point if you consume anything artificial: colors, flavors or sweeteners, preservatives (like MSG and Sodium Nitrates                            -1
                    in lunch meats) or HFCS. Read all labels!
                    Subtract one point if you eat anything made with white flour, corn (fresh corn and organic popcorn you make at home air-popped or with                 -1
                    olive or coconut oil are permitted) or soy (fermented soy products like tempeh, miso, tamari are ok).
                    Subtract 1 point if you have any dairy other than butter, plain-organic yogurt or kefir with no added sugar                                            -1
                    Subtract 1 point if you consume more than 4 grams of added sugar (1 teaspoon sugar, honey, maple syrup = 4 grams). Stevia is OK                        -1
                    Subtract one point if you consume any alcohol other than 1 glass of wine (max. 6 oz) or 1 beer.                                                        -1
                    Lose a point if you eat anything deep fried.                                                                                                           -1
                                                                  SEPTEMBER 14–OCMAY 18–JUNE 13TOBER 10
                                                                                          Earn a maximum of 1 fitness point for exercise and 2 bonus points  
                                          FITNESS for stretching each day
                    Exercise for at least 30 minutes—Attend a BbG Class, Practice Yoga or other forms of strength building, Hike, Power Walk (elevate your heart         +1
                    rate so you’re breathing heavily!), Run, Swim or Kayak
                    Stretch for at least 10 minutes                                                                                                                      +1
                    Participate in an organized “Extreme Fitness” event such as Century Bike Ride or Triathlon.                                                          +1
                                                                                                    Earn a maximum of 2 lifestyle  
                                          LIFESTYLE points per day.
                    WEEK ONE           Spend at least 15 minutes decluttering.                                                                                           +1
                    WEEK TWO           Meditate for at least 10 minutes and focus on one thing you are grateful for each day.                                            +1
                    WEEK THREE         Practice one intentional act of kindness or generosity each day.                                                                  +1
                    WEEK FOUR          Get at least 7 hours of sleep each day                                                                                            +1
                    ALL WEEKS          Add one point for posting your daily refection on the TWC page                                                                    +1
                                                                                         SEPTEMBER 14–OCTOBER 10
                                                     FREQUENTLY 
                                                     ASKED QUESTIONS
            WHY ISN’T THIS CHALLENGE FREE?                                                                                             WHY DO WE HAVE TO AVOID DAIRY? I THOUGHT MILK WAS GOOD FOR US.
            •     Tons of work goes into designing and executing our challenges. While we’re happy to do anything we can to            •     There are many schools of thought on dairy. Some people say we need dairy for calcium, but there are actually 
                 help you get and stay healthy and fit, we do believe that people pay more attention and take challenges more               lots of foods that provide us with calcium besides dairy. Walter Willett, MD, PhD, professor of epidemiology 
                 seriously when they pay even a small fee to join in. You have nothing to lose...and your improved health to gain!          and head of the nutrition department at the Harvard School of Public Health, says “One of the main arguments 
                                                                                                                                            for USDA recommendations is that drinking milk or equivalent dairy products will reduce the risk of fractures. 
            HOW DO I WIN?                                                                                                                   But in fact there’s very little evidence that milk consumption is associated with reduced fractures.” Willett’s 
            •     Everyone wins in the challenge! Your strongest incentive is your improved health. Every time you make a small             chief worry is that drinking too much milk is associated with a higher risk of  prostate cancer and a higher risk 
                 change you win. When you eat more vegetables than you used to, you win. When you learn how good it feels to                of ovarian cancer. Other sources of calcium include leafy green vegetables such as collards, spinach and bok 
                 stretch or take just ten minutes a day to relax, you win. Your biggest competitor is you. Challenge yourself to            choy, beans, calcium-fortified orange juice or soy milk, and vegetables. Plus, isn’t it interesting that humans 
                 do the best you can for where you are in your life right now. There are no failures here—just a healthier, happier         are the only mammals to drink the milk of other species and to drink milk at all past infancy? Maybe that 
                 you. Everyone who plays this game wins.                                                                                    means humans aren’t made to digest cow’s milk after all! 
            WHO CAN PLAY?                                                                                                              WHAT’S WRONG WITH EATING GRAINS?
            •     Just about anyone can play. Remember the idea is to work your hardest each day of the challenge to earn              •     The truth is grains are relatively low in nutrients compared to other real foods like vegetables. They are also 
                 points. Every day is a new day and a new chance to improve your health. All you have to do is exercise, eat well           rich in a substance called phytic acid which binds essential minerals in the intestine and prevents them from 
                 according to the challenge guidelines and follow the lifestyle suggestions.                                                being absorbed. The gluten grains in particular may lead to a variety of health problems. Try living without 
                                                                                                                                            grains during the challenge and notice if you feel better. If you’re hungry eat some healthy fats like avocados!
            SO WHAT SHOULD MY MEALS LOOK LIKE DURING THE CHALLENGE?
            •     Think lean proteins, vegetables, fruits, healthy fats and some nuts and seeds. For breakfast try an egg or two 
                 with greens like spinach, onions, tomatoes or mushrooms. Just sauté the vegetables in a little olive or coconut 
                 oil, then mix in the lightly beaten eggs and cook through. You can even make this the night before. Lunch might 
                 be a big salad with tuna or grilled chicken. If you prefer a warmer meal, saute some broccoli or other greens 
                 and add chicken or tempeh. Same thing for dinner! Steam, bake or saute your favorite vegetables then add fish, 
                 poultry, meat or go vegetarian. Snacks can be 1/4 cup nuts and a piece of fruit, or try a green smoothie with 
                 frozen fruit, kale or spinach and water or coconut water. It’s pretty simple really, but you’ll have to do a little 
                 pre-planning to be sure you have all your ingredients on hand. 
The words contained in this file might help you see if this file matches what you are looking for:

...September october welcome to the total wellness challenge object is earn as many points game rules you can each day every during players or subtract for participants pay enter contest everyone a winner nutrition fitness and lifestyle in this maximum number of one should do everything they their will lose some days course about choices not perfection that s part be posted from pm until following all scores are final when eat whole foods including lots set goal attending bbg classes week take time relax an rejuvinate score vegetables lean protein your practice mediation get hours sleep there per aim best exercise at least minutes different life automatically receive bonus point stretch second post daily log five consecutive participate organized extreme event reflection on twc page such running race century bike ride triathlon lasts more than start with then add based make cups raw greens romaine spinach kale arugula chard collards mesclun etc additional excluding corn peas white potatoe...

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