Meal Ideas

So these meal plans came from my sister in law who used to work out at Four Pillars in Bountiful.  They are based on a 1500 calorie/day diet.  This will be different for everyone.  The best way to figure this out is to use the My Fitness Pal or Lose It apps.  They can help you decide depending on how much weight you are looking to use, weight now, etc.  Check them out.  Here is another way:

Calculate your Resting Metabolic Rate (the number of calories you need to be alive)
     Formula is Your Body Weight x 10 = your RMR

Calculate your Daily Activity Burn (calories required for daily movement, not including exercise)
     Formula is RMR x 20% = DAB

Add the calories required for your exercise (how many calories do your burn during your workout)
     Formula is RMR+DAB + (200-600)  = Energy Amount
     the 200-600 is a guess, this will change depending on the length and intensity of your workouts.

 Really the best way is to use one of the apps.  The above formula comes from the P90X workout and eating guide.  I will post more on it later.  For now figure out the best you can and look through the following ideas if you are looking for help.

I realize these are blurry.  I will try to fix them tomorrow.  At least you can see the proteins, carbs and fruit/veggie intake you are supposed to be eating. 

Welcome

Hi Ladies,

Welcome to the Healthy Habits Challenge.  We are excited about how many of you decided to take the challenge and we are ready to get started. 


Here is the point break down:

1.  1 point for a healthy breakfast
2.  1 point for a healthy lunch
3.  1 point for a healthy dinner
4.  1 point for 2 healthy snacks
5.  1 point for 8 glasses of water
6.  1 point for no soda
7.  1 point for no sugar
8.  1 point for each 1/2 hour of exercise (2 hour limit)
9.  1 point for not eating after 8:00pm
10.  1 point for a personal/spiritual goal of your choice

So the max points you can get for any one day is 13.

Other rules include:

Each week we will do a drawing for a gift certificate.  To be included in the drawing you will need to have at least 8 points per day, 56 for the week.  If you don't turn your points in you will not be entered into the drawing. I will post the results of the drawing and drop of the certificate

You will get one cheat day each week for sugar or soda.  You have to choose.  You don't get both.  That means you will get the point for that day.

You get one cheat meal each week.  We all need to go out once and awhile.

No fast food.  Like we mentioned before, this means junk, pizza, burgers, burritos smothered in cheese and sauce etc.  If you need a salad or a sandwich while your out shopping just make sure its around 400 calories.  If you think it "might" be healthy but you're not sure, check online.  Most places now days will tell you calories anyway.

Extra Stuff:

At the end of each week, so Sunday evening or sometime Monday, you will need to text or email me the amount of points you got for each week.  I don't care about categories just give me the final number and I will post it on a spreadsheet.  Then I will run the drawing and also post the standings on this blog so we can all see where we stand and if we need to step it up or not. :)

Instead of making copies of the meal stuff I have I am going to post it for all to see.

Please feel free to comment and or post any grand ideas and or motivational stuff on this blog at any time.

I will also be posting some meal plans and other ideas that I have used in the past.  Some of you have asked how you would now if you are eating healthy.  This will help.