Comparing Calories

I really liked this illustration!

Color Wheel of Nutrition

Do you ever wonder what benefit you get from your food?  Here's some information I found at: http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml  they have more information you can read on their website. 





Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Orange and Yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
Chart of Colored Vegetables and Fruit
(See bottom of page for printable chart)

Green Artichokes Arugula Asparagus Avocados Broccoflower Broccoli Broccoli rabe Brussel sprouts Celery Chayote squash Chinese cabbage Cucumbers Endive Green apples Green beans Green cabbage Green grapes Green onion Green pears Green peppers Honeydew Kiwifruit Leafy greens Leeks Lettuce Limes Okra Peas Sno Peas Spinach Sugar snap peas Watercress Zucchini

White Bananas Brown pears Cauliflower Dates Garlic Ginger Jerusalem artichoke Jicama Kohlrabi Mushrooms Onions Parsnips Potatoes Shallots Turnips White Corn White nectarines White peaches

Red Beets Blood oranges Cherries Cranberries Guava PapayaPink grapefruit Pink/Red grapefruit Pomegranates Radicchio Radishes Raspberries Red apples Red bell peppers Red chili peppers Red grapes Red onions Red pears Red peppers Red potatoes Rhubarb Strawberries Tomatoes Watermelon

Yellow/Orange Apricots Butternut squash Cantaloupe Cape Gooseberries Carrots Golden kiwifruit Grapefruit Lemon Mangoes Nectarines Oranges Papayas Peaches Persimmons Pineapples Pumpkin Rutabagas Sweet corn Sweet potatoes Tangerines Yellow apples Yellow beets Yellow figs Yellow pears Yellow peppers Yellow potatoes Yellow summer squash Yellow tomatoes Yellow watermelon Yellow winter squash

Blue/Purple Black currants Black salsify Blackberries Blueberries Dried plums Eggplant Elderberries Grapes Plums Pomegranates Prunes Purple Belgian endive Purple Potatoes Purple asparagus Purple cabbage Purple carrots Purple figs Purple grapes Purple peppers Raisins

Disabled World - Disability News for all the Family: http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml#ixzz1yrxoXjVG


Here's another one they had on the wellness blog that I liked too!   Thought I'd post them both.  http://www.4everwellness.blogspot.com/search?updated-max=2012-06-25T06:00:00-06:00&max-results=6

Week 3 Points!

I thought this was an interesting image, and very encouraging.  It was posted on the wellness blog.  She was talking about how sometimes weight loss can come slowly, and if you are truely trying weight loss will come.  You may not be losing weight but perhaps inches.  She has a lot of good words if you'd like to read what she said follow this link: http://www.4everwellness.blogspot.com/2012/06/week-3-results.html

Here are the teams in order of most points for the week:

First Place: Tallest and Smallest (Yeah, Yeah!)
Second: Dark Force
Third: Light Side

The individual winner is Jenn - 2 weeks running!!  She got 166 even without the bonus points (she'll add those on to next weeks after her and Ryan complete last weeks bonus (since he had high Adventure))  Go Jenn!!

And the biggest loser for the week was Dad at .4 lbs!  Good job Dad.

Keep going everyone!  Everyday do something to get you closer to your goal!

Week 4 Hot Topic

Thanks Mindy for keeping me on track!  :) 

Here's the Hot Topic for this month, 

"How's your team supporting and keeping each other accountable and what's your contritubution?"

If you comment you get 5 pts!

Week 4 Extra Challenge

**Good thing Derek is so smart!  I didn't catch the part about the regular teams from the challenge being made up of 6 people and we only have 4 per team.  So you still need to do the same amount of time per person, but each team total will be 400 mins. strength and 540 mins. cardio.  Good luck--You can do this!!**

Well, so I'm a little late this...sorry.  But here's week 4 bonus, we'll follow the http://www.4everwellness.blogspot.com/ bonus this week and that is:

"Your TEAM can earn 210 BONUS pts if you get _810_minutes of cardio and _600_ minutes of strength training , AS A TEAM, this week. You'll report 35 pts on your individual spreadsheet if your team gets ALL the minutes in, but if your team doesn't reach the total cardio/strength minutes, each member on your team must report 0 BONUS pts on Monday regardless of what you did on your own. (just bonus, not exercise pts) Yep, it's about working as a team this week.

Don't let those numbers scare you!! This is part of our normal exercise, NOT necessarily in addition to it. I'm not trying to kill us off here, promise. If you choose to divide the minutes evenly then it would be 135 min per person for cardio (3 days x 45 min) and 100 minutes strength training (2 days x 50 min). Not nearly so overwhelming, eh? The whole goal of this challenge is to keep us using a combination of cardio AND strength training each week instead of just focusing on one or the other. It is also meant to help you pull together and actually work as a team rather than just submit points under the same clever team name. This means we will have to talk to each other about our workouts to make sure we got all our minutes in for a TOTAL OF 210 BONUS POINTS. These minutes can be divided evenly or however you deem necessary, depending on your team's circumstances. I suggest planning ahead as to how many minutes each will take and how you will track the minutes. It doesn’t matter how you decide to do it, but THAT you decide to and really help each other!! Get to work!!!

Adapted from Dianne’s post 2/24/12 "     http://www.4everwellness.blogspot.com/

Sorry this one I wasn't going to try to re-explain.  Too complicated to.  Since we're working with our teams on this, I thought maybe if you'd like, we could comment on this post where we're at for exercise, so as a team we'll know how everyone is doing, and if we need more mins. to make it, or give more encouragement, etc. etc.  So anyway, use the comments if you'd like to help keep track of your mins.  For example, If say I worked out for 10 mins. strength today and 30 mins. cardio, I could just post that here in the comments and my team would know we had that many mins. toward each category so far and then they could post theirs etc. so we could keep track of how much more we needed to reach our goal!  AND that would count as a team contact for the day also!  Two birds with one stone!  Sweet!  (did all that make sense??)

What Constitutes strength you might ask?  Well here's a few suggestions/examples:

Push ups
Sit ups
Leg raises
Squats
Pull ups
Planks
Throw downs
Step ups
Use your canned foods as weights

And here's a link I found with lots of other ideas, http://www.mysoslife.com/?page_id=290
but they are not all just strength exercises, the difference?  Think "am I working on a muscle group or my heart"  and that's a little bit of a clue.  However sometimes you can do both strength and cardio in one workout!  But you all already know all this right?!

Week 2 Points

So have I kept you in suspense long enough??  This week I thought I'd list the teams in order of points. 

The Dark Force comes at number one!  (woo who!) 
Second is Tallest and Smallest
Third is The Light Side!

And the new individual winner for points for the week is Jenn at 191! (whistle) That's awesome!

Now, this last week Daniel was our biggest gainer...On purpose, since he's doing the opposite, gaining muscle weight.  He gained 2.4 lbs. Great job Daniel!

Second place is Rich at 2.2 lbs.
And a three way tie at 2 lbs. lost for 3rd are:
Dad
Scott
Mindy

Great job everyone!  Keep going!  Remember to encourage your teammates, that's what we're here for!  Go team go!

Week 3 Hot Topic

IMAGE SOURCE: http://www.dietsinreview.com/diet_column/08/refined-enriched-whole-grain-understanding-what-these-words-mean/

For this week's Hot Topic post a recipe or a link to a recipe that has whole grain in it.  This can be any type of recipe your family likes! 

This link has a naughty word in it so I'm not listing it!  :)

I should probably add that, I did not get this last picture from it's actual site, but they did list the site, and I didn't like the site name, so I just crop it out of the pic.

Week 3 Extra Challenge

Okay... so I'm going to throw a curve ball....

Pictures from: http://www.lds.org/media-library/images/dating-marriage?lang=eng&start=31&end=40#elderly-mormon-couple-studying-scriptures-501484

This week's extra challenge is, not the same as the wellness blog, instead you have to read your scriptures with your spouse for 10 minutes a day!  (Family scriptures doesn't count, if that applies to you)  You get 2 "whoops I forgot" days.  Each day you do it you get 7 pts. (max 35 for the week)!  If you are apart this week, find time to do it over the phone. 

Since we know that having a balance in our life is what will help us to ultimately be healthy!

 Good luck everyone!


***Amendment***

  Ryan is out of town with high adventure this week and cannot do this challenge, so if there is someone else out there who has a similar situation, you can do 1 of 3 things.

1. Do the bonus on the wellness blog. http://www.4everwellness.blogspot.com/
2. Wait until next week to do it, you could do this and the next week challenge all in the same week. and the points would be applied when you have completed it. (not this week).
3. Just skip it.

Week 2 Hot topic

Okay so here's the Hot Topic, make sure to comment to get your 5 pts!

What are you doing to make your workouts a priority?

Here's the link to the wellness blog:  http://www.4everwellness.blogspot.com/

Week 1 Points

Alright Everyone!  And here are week 1 point getters!  The team with the most points are Drum roll please...  The Light Side!!!  Coming in with 613 pts! (whew!)  Very impressive!  They also have the most weight lost so far at 7.6 lbs. collectively.

Individually:
         The contestant with the most points is Ryan at 178 --way to go! 
      Jenn and Derek tied for 2nd and 3rd at 175!  Great job guys!

The contestant with the most weight lost is Terrell at 5 lbs!  Wow!  Great job!  Do share your secret!  :)
         Second place is Derek with 2.8 lbs.  Fantastic!
         And Kellie in 3rd with 2 lbs!  Awesome!

You guys all did a great job, I think it's TOTALLY AWESOME everyone is doing this and trying!  Great job, hopefully the first week wasn't too hard on anyone, and good luck this week!

Goooooo Evans Clan!  Yea!

Week 2 Extra Challenge

Here it is, the next Extra Challenge worth 35 points if you complete it!!

Okay, okay, Scott didn't like that I copied and pasted her words--"plagiarism" he said.  (I did however put from and the link under it, but the rest was copied and pasted.)

But have no fear, your log charts I did make myself!  And not everything on this blog is copied, and I will do better at putting my own words on it!

So next weeks Extra bonus is INTERVAL TRAINING go to the blog to see the details!  Good luck ya'll!

  http://www.4everwellness.blogspot.com/

Doing the Bonus

I was talking to Mindy, she told me that she had read on the wellness blog that there are certain days for certain parts of the bonus.....I did not know this, and I don't think it matters!  As long as you get it done before you turn in your points on Monday!!

I guess I should have known it though, now that I see it on the day by day thing that I had copied and pasted on this blog!  Ha!

Week 1 Hot Topic

Here is her Hot Topic for the week-make a comment to get the points! : )

Share a favorite motivating quote/thought. If you do not currently have one, ask around and find one that "speaks" to you, then share it in the comments below.

***Be sure to take a few minutes this week to comment on this question to earn those 5 points!!***
From www.4everwellness.blogspot.com

Here's one I like, probably because this tends to be one of my failing thoughts.."Oh I'm too old to learn/do... (whatever)"

The Real Hunger Games

I thought it was an appropriate video for us, since we will are doing a "Hunger Game" ourselves! 

Week 1 extra challenge

Here's what the first week challenge is!  I just copied and pasted her words in here, I'll send you each an email containing all the excel charts you will need too!

I also love the quote she posted too: 

"You can't live a positive life, with a negative mind" 

There's some food for thought!  : )  Happy Gaming Everyone!! 


Welcome, welcome everyone!! It's wonderful to have all of you!! Before we begin on Monday, you'll want to be sure to familiarize yourselves with the "rules" and read through the "faq" to help explain any questions you may have. Please note the rules regarding late point submissions, refer to "submitting points" for detailed instructions. Points are due MONDAYS at 8 PM (MDT) *after 8 pm 15 pts will be deducted, after 10 pm ALL points will be void. You may also find this link helpful. FAQ: First/Last Day Questions

WEEK 1 BONUS:
I think we can all benefit from having a clear start and end point. This enables us to see just how far we've come when we finish the Challenge! This next week, starting Monday, we will be setting some goals, evaluating our current fitness levels and making a plan for the next 8 weeks. It might look a little overwhelming at first glance, but really most of these will require more thinking than doing and will only take a couple of minutes to complete.

Each day you will have an "assignment" worth 5 pts toward the weekly Bonus. A total of 35 pts is possible. This is NOT a Bonus I would skip, because come Week 8, this is going to look very familiar. *It really doesn't matter what day you do each of these assignments during the week, you could do all of them on Monday if that works best for you.

Monday - take a "Before" picture. (5pts) It's a good idea to wear close-fitted clothing, but ones that you would feel comfortable with others seeing you in, as you will be sharing this photo with your team. I know, who's comfortable in close-fitted clothing, right? Well, that's why we're here to push us out of our comfort zones!


Tuesday - complete the .pdf "Fitness Test" (5pts) found in the "Welcome" email you received earlier this week. Be sure to print it off and keep it somewhere SAFE! You will want it for a reference in Week 8 of the Challenge.

Wednesday - decide on an "Emotional" focus for this Challenge & post it somewhere you will see it everyday. (5pts) Some possible focus ideas might be: recognizing emotional triggers for overeating, identifying feelings when cravings hit, combating discouragement or identifying reasons behind wanting to skip a workout.

Thursday - set a measurable "Personal Goal" for this 8 week challenge.(5pts) Examples: lose x amount of pounds, have perfect points for all 8 weeks, not lose more than 5 pts a week, compete in a race, drop a pant size, be able to do x amount of push ups, ya know, something along those lines. Be sure to make it something you actually care about though or you might find yourself letting it slide.

Friday - decide on a NON-FOOD reward for meeting your "Personal Goal" (5pts) at the end of the Challenge. Such as a day to yourself, a weekend getaway, a movie night, new pants, mani/pedi or whatever might be motivating for you that does NOT include food.

Saturday - as a team, indicate a "TEAM GOAL" for this competition, (5pts) something other than winning such as; no late points, not letting anyone fall through the cracks, sharing a new healthy recipe each week, workouting together (if location permits), whatever you feel will keep you unified as a team and supporting each other.

Sunday - share your "Before" picture, "Personal Goal & Non-food Reward" with your team! (5pts)

7 assignments x 5 pts each = 35 pts possible