Healthy Palmetto Activity and Progress Booklet. I Pledge

Transcription

1 Healthy Palmetto Activity and Progress Booklet I Pledge

2 I Pledge I,, do hereby pledge to take 2,000 or more steps (or activity equivalent) each day and to eat 100 fewer calories each day for the next six weeks. Signature Date Initial weight: lbs. Final weight: lbs. Americans can stop weight gain by balancing the energy they burn with the calories they consume. This concept is known as energy balance. The Healthy Palmetto I Pledge campaign provides simple and fun ways for you to achieve energy balance through two small changes every day: Take 2,000 or more steps (or activity equivalent) Eat 100 fewer calories (by eating smarter) Do you want to live a healthier lifestyle? Healthy Palmetto challenges you to step it up for the next six weeks. Are you ready for the challenge? Week 1. Eat 100 Fewer Calories Week 2. Take 2,000 More Steps Week 3. Create a Healthier Environment Week 4. Whatcha Eating Week 5. It s Time to Diversify Week 6. Burn 100 Calories Challenge Package includes: Activity to Step Conversion chart Access to Palmetto Health free workshops Weekly Challenge check list page 2

3 Week One: Eat 100 Fewer Calories Research shows that by cutting out 100 calories from your diet every day, you can lose up to 10 pounds in just one year! Get points for cutting calories: Go without cheese Snack on vegetables Use mustard instead of mayonnaise Drink water instead of soda Eliminate soda from your meals Top your pancakes with fresh fruit Canned tuna in water, not oil Do not supersize your meal Small fries instead of medium/large Cook your dinner Share your dessert No butter; use lemon and herbs Eat your chicken skinless Use low fat cheese Try baked chips Use leafy greens in your salad Eat fruit instead of a candy bar No whip on your latte Grilled chicken instead of fried Choose steamed rice over fried rice Skip the bread when dining out Choose a side salad Try brown rice instead of white rice Top your ice cream with fresh fruit Eat three-fourths of food on your plate Plain doughnut instead of jelly/crème filled Vinegar-based dressing, not creamy Use skim milk in your coffee Use non-fat or one percent milk Have fresh fruit for dessert Have thin crust pizza, not thick Try baked and not fried food Substitute steamed vegetables for your side Choose dark green and bright red vegetables Week Two: Take 2,000 or More Steps Whether you re at work, at home, or out and about, you ll find many opportunities to add steps to your day. Here are a few ideas to get you started. Get points for taking 2,000 or more steps: Walk around the block Walk while you talk on the phone Turn off the TV and dance! Use a push mower to cut grass No , walk to your co-worker No elevators, use the stairs Take a walk during lunch Walk around an outdoor market Participate in a local walk Walk to a local park Swim laps in a pool Walk the golf course instead of using carts Do jumping jacks while watching TV Walk the dog with the family Rake your yard Park further away when shopping Wash your car Walk to your grocery store Join a walking club Walk around a local track Vacuum for 20 minutes Push your child or grandchild in stroller for 30 minutes Spend a day exploring the zoo Hike with a friend or family Skip around the house Walk in your neighborhood Window shop at the mall Take a dance class Take a bike ride Purchase a pedometer and walk Family walk after dinner Walk your children or grandchildren to school Replace a coffee break with an outdoor walk Do a 20 minute exercise DVD page 3

4 Week Three: Create a Healthier Environment Adapting your home environment to reinforce your active, healthy lifestyle is easy when you use these ideas. Get points for creating a healthier environment: Promote more movement: Do morning stretches Take a family walk after dinner Take a pair of sneakers to work Do exercises during commercials Dance or move during your free time Do it yourself: Wash your own car Take your pet for a walk Rake your yard Mow your lawn Vacuum your home Promote healthy eating: Eat dinner at the table with family Keep fresh fruit available Prepare meals together as a family Use veggies for snacks Trade cookie jar for fruit bowl Enhance your well-being: Try something new Get at least seven hours of sleep Do yoga Read (no TV) Try a cooking class Write down inspirations Pray Promote positive family time: Cook dinner together Choose an active activity Go for a hike Go for walk Family game night Have a family meeting Read together Eat dinner together at the table Create an International Dinner Night Week Four: Whatcha Eating Adapting healthy eating creates a healthy environment. Get points for watching what you eat: Eat whole grains (bread, pasta, rice) Snack on vegetables Drink non-fat or one-percent milk Eat three servings of fruit Try a new green vegetable (steamed) Try a fresh fruit smoothie Have a bowl of fiber cereal Eat a handful of nuts for a snack Drink eight glasses of water Try a new grilled chicken recipe Avoid adding salt to your food Choose baked fish over beef or pork Squeeze a fresh glass of orange juice No snacking while watching TV Have an apple or carrot for snack Save half of your meal for lunch Add beans to your meal Try pita or wrap for a sandwich Avoid eating a second helping Use spinach or kale in your salad Skip soda or juice; drink water Try a new exotic fruit Add fruit to your hot/cold cereal Choose marinara, not alfredo sauce Eat two servings of veggies Create a new healthy dish Color your plate with fruit Color your plate with veggies Eat small meals during the day Use fresh herbs to season your food Eat a healthy breakfast Skip the butter on your popcorn Eat a healthy snack Use fresh herbs to season your food Make half your plate fruits and vegetables Get your dressing on the side page 4

5 Week Five: It s Time to Diversify Diversifying your daily routine and workout can positively affect your results. Get points for diversifying your lifestyle: Change your activities: Do ballet for 20 minutes Do yoga for 20 minutes Do Pilates for 25 minutes Play WII Fit games for an hour Take a water aerobics class Kick around the soccer ball Play pickup basketball for 30 minutes Sign up for dance lessons Ride the bike for 30 minutes Go for a run Take a new fitness class Jump rope for 10 minutes Add squats to your routine Measure your progress: Track your weight Keep a food diary/journal Log your physical activity Track your measurements Check your blood pressure Visit your physician Get a medical physical Make a goal and commit: Be active 30 minutes per day Make a list of personal goals Add two new exercises to your routine Tell a friend your goals Hold yourself accountable Reward yourself once you have accomplished a goal Take the first steps: Do not procrastinate; start now! Get a motivation buddy Join a club (walking, nutrition, etc.) Mark on a calendar/computer/phone when you start! Choose places to walk and be active Week Six: Burn 100 Calories Research shows that by burning 100 calories more per day, you will lose 10 pounds in just one year! Get points for burning 100 calories: Walk your pet for 22 minutes Dance for 20 minutes Do yard work for 25 minutes Use elliptical machine for 15 minutes Jog for 15 minutes Clean up for 30 minutes Bowling for 30 minutes Stretch for 25 minutes Do 97 push-ups in 10 minutes Do 146 crunches in 15 minutes Roller skate for 15 minutes Power walk for 20 minutes Yoga for 20 minutes Push grocery cart for 45 minutes Push stroller for 30 minutes Jump on trampoline for 30 minutes Lift weights for 13 minutes Go fishing for 25 minutes Hula hoop for 22 minutes Wash your car for 30 minutes Play tag for 25 minutes Play basketball for 20 minutes Play pool for 40 minutes Golf for 30 minutes Water aerobics for 25 minutes Play volleyball for 25 minutes Play Twister for 20 minutes Jump rope for 10 minutes Teach yourself how to juggle for 25 minutes Tread water for 14.5 minutes Walk uphill for 13 minutes Play tennis for 10 minutes Walk up 33 flights of stairs Swim laps for 20 minutes Use a stair climber for 10 minutes Do vigorous yard work for 20 minutes page 5

6 Report In So now you have eaten 100 less calories per day, created a healthier environment, gotten 2,000 extra steps per day, and burned 100 more calories. You are well on your way to establishing habits that will create a healthier life for you and your family! Now, all that s left is to turn in your tracking sheet to our Healthy Palmetto team. You ve done a great job and have every reason to be proud. So, turn in your tracking sheet and begin enjoying your new healthy lifestyle! Step One: Add up your total points for the six weeks. Week 1. Eat 100 Fewer Calories Week 2. Take 2,000 More Steps Week 3. Create a Healthier Environment Week 4. Whatcha Eating Week 5. It s Time to Diversify Week 6. Burn 100 Calories Grand Total: Step Two: Complete the form on the next page and mail to: Palmetto Health, Office of Community Health Attn: I Pledge PO Box 2266 Columbia, SC Step Three: Pat yourself on the back. You did a great job! Now, you have to continue the journey. Remember to practice the tips you learned over the past six weeks and incorporate them into your daily lifestyle. Visit our website for upcoming events: PalmettoHealth.org/CommunityHealth page 6

7 Complete, Detach and Return Today s Date: Start Date: End Date: Name: Address: City: State ZIP Code Phone (best number to reach you): Initial Weight: Final Weight: Add up your total points for the six weeks. Week 1. Eat 100 Fewer Calories Week 2. Take 2,000 More Steps Week 3. Create a Healthier Environment Week 4. Whatcha Eating Week 5. It s Time to Diversify Week 6. Burn 100 Calories Bonus Points: Add 10 points Tell us how participating in the Healthy Palmetto I Pledge program has changed your life in a positive way: Grand Total: Taquina.Davis@PalmettoHealth.org Mail: Palmetto Health, Office of Community Health Attn: I Pledge PO Box 2266 Columbia, SC

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