NUTRITION CHALLENGE
Goals That Help - Goals That Hurt!
Study after study has confirmed the benefits of keeping track of the food you eat and the activity you do. It's simple - the more consistently you track your food intake, the more likely you are to lose weight. That's why every successful weight management program suggests that you keep a food diary and/or an activity log. However,we are all at different places in our journey to a healthy lifestyle. Therefore our goals can't be a one-size-fits-all!
Healthy habits don’t just appear overnight. But, repeating a healthy behavior over and over can help reinforce that behavior to make it a lifelong habit. By making your desired habit a goal, day after day you are on the way to making it a healthy habit for the long haul.
For our Nutrition Challenge, we're going to focus on individual goals instead of having everyone work on the same goals. We do suggest that your first goal be Track Every BLT (Bite, Lick, Taste). After that, choose the goals that YOU need to work on. Here is how the challenge will work.
Select Three Nutrition Goals. Those will be your Nutrition Goals for the first 4 weeks of the challenge. During Weeks 5 - 8, we will add one more goal. And again in Week 9 -12 an additional goal. By the end of the round, you will have 5 great habits!
Weeks 1- 4 = 3 Goals
Weeks 5 - 8 = 4 Goals
Weeks 9 -12 = 5 Goals
Healthy habits don’t just appear overnight. But, repeating a healthy behavior over and over can help reinforce that behavior to make it a lifelong habit. By making your desired habit a goal, day after day you are on the way to making it a healthy habit for the long haul.
For our Nutrition Challenge, we're going to focus on individual goals instead of having everyone work on the same goals. We do suggest that your first goal be Track Every BLT (Bite, Lick, Taste). After that, choose the goals that YOU need to work on. Here is how the challenge will work.
Select Three Nutrition Goals. Those will be your Nutrition Goals for the first 4 weeks of the challenge. During Weeks 5 - 8, we will add one more goal. And again in Week 9 -12 an additional goal. By the end of the round, you will have 5 great habits!
Weeks 1- 4 = 3 Goals
Weeks 5 - 8 = 4 Goals
Weeks 9 -12 = 5 Goals
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Nutrition Goal Samples
Track Every BLT (Bite, Lick, Taste) Drink 6 - 8 oz glasses of water Eat 5 Freggies - 3 must be veggies Stay in your calorie/point range Plan your meals (daily or for the week) Post your CICO (Calories in, Calories Out) Eat at home or HEALTHY choice when out Have at least a -200 differential each day Have at least a -500 differential each day 
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No more than one alcoholic beverage No more than one soda/pop (diet included) Try a new recipe or food Stay in your sodium range Stay in your protein range Stay in your carb range Stay in your fat range Eat planned, healthy snacks only Eat a healthy breakfast The Nutrition Challenge is mandatory! You can either use the online tracker, print a copy of a tracker or use your own method of tracking - but you must post your results on the ONTS with a Y (yes) or N (no) as to whether you achieved your goals to your satisfaction. See the scoring on the bottom right side of the ONTS.
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Your Individual Nutrition Tracker - Please do not type into the tracker that opens from this page. You need to make and save your own copy. Go to the Tracker Template (above link). Click on "File" and then "Make a Copy". When you see your file named "Copy of BLC Individual ..." - click on the title and then "Rename" it - ie: "Rose's BLC Individual ..." Now click on "Share" and change the share option to "share with anyone who has the link" - (Notice the option to change what kind of access - view or edit) If you want help with tracker, set that to edit and any one of us can help you with the tracker at any time. Click on Save and then Done at the bottom. Now, click the address at the top and "Copy". Open your signature line on your Sparks Page, click on Add Link and save your tracker link in your signature line. Before saving - remove the https// from the link. Sparks does not like https// and renders the link un-clickable if that is left in there.
Or, use the printable Nutrition Tracker and record your points that way. The Printable Tracker is available on the NUTRITION TRACKER TEMPLATE. Look at the tabs at the bottom. While you are on the Printable page click File in the top left corner and click Print at the bottom of that menu. A view page should pop up. Click Next and then when the print page pops up click Print.
Or, use the printable Nutrition Tracker and record your points that way. The Printable Tracker is available on the NUTRITION TRACKER TEMPLATE. Look at the tabs at the bottom. While you are on the Printable page click File in the top left corner and click Print at the bottom of that menu. A view page should pop up. Click Next and then when the print page pops up click Print.
