1pt for every 30 minutes of moderate-intensity aerobic activity ( view definition )
2pts for every 30 minutes of vigorous-intensity aerobic activity ( view definition )
2pts for every 30 minutes of anaerobic activity ( view definition )
2pts for every 30 minutes of flexibility exercise ( view definition )
You’re so sweet—you don’t need any sugar!! This week we are cutting out the sugar and this is going to be a challenge. So, we are eliminating candies, cookies, pastries, ice creams, desserts, sweetened coffees and teas, sodas, sweetened fruit juices, and even sugared gum for the week. This also includes corn syrups including high fructose corn syrup and even HONEY. (Honey has a lot of calories compared to table sugar and can still cause a spike your glucose level.) I am even including Sports Drinks in this challenge. (There are electrolyte waters that are completely sugar free.) Anything that contains processed sugar needs to be eliminated!! For every day you avoid these products give yourself 5 points.
If your start to feel very deprived there are a few alternatives which will also earn your team a few more points, however, please read the information that I have provided from the Mayo Clinic about these alternatives. (Read carefully, they have their drawbacks too.) http://www.mayoclinic.com/health/artificial-sweeteners/MY00073 the information from this link helps to better understand Splenda, Nutri Sweet and other popular artificial sweeteners. If you MUST have something sweet for day give yourself 3 points for
everyday that you substitute using artificial sweeteners for real sugar.
Stevia is a genus of about 240 species of herbs and shrubs in the sunflower family (Asteraceae), native to subtropical and tropical regions from western North America to South America. The species Stevia rebaudiana, commonly known as sweetleaf, sweet leaf, sugarleaf, or simply stevia, is widely grown for its sweet leaves. As a sweetener and sugar substitute, stevia's taste has a slower onset and longer duration than that of sugar, although some of its extracts may have a bitter or licorice-like aftertaste at high concentrations.With its steviol glycoside extracts having up to 300 times the sweetness of sugar; stevia has garnered attention with the rise in demand for low-carbohydrate, low-sugar food alternatives. Because stevia has a negligible effect on blood glucose, it is attractive as a natural sweetener to people on carbohydrate-controlled diets. (http://en.wikipedia.org/wiki/Stevia)
Xylitol is a sugar alcohol sweetener used as a naturally occurring sugar substitute. It is found in the fibers of many fruits and vegetables, and can be extracted from various berries, oats, and mushrooms, as well as fibrous material such as corn husks and sugar cane bagass. Xylitol is roughly as sweet as sucrose with only two-thirds the food energy.
As with other sugar alcohols, with the exception of erythritol, consumption in excess of one's laxation threshold (the amount of sweetener that can be consumed before abdominal discomfort sets in) can result in temporary gastrointestinal side effects, such as bloating, flatulence, and diarrhea. Adaptation, an increase of the laxation threshold, occurs with regular intake. Xylitol has a lower laxation threshold than some sugar alcohols, but is more easily tolerated than others such as mannitol and sorbitol.” (http://en.wikipedia.org/wiki/Xylitol)
Please NOTE: Do not consume anything that is going to make you sick or give you excess gastrointestinal discomfort. Purchase small amounts of these alternatives and try them in small amounts to see how your body reacts to them. If you experience discomfort stop using them and try something else, or simply go sugar free. This challenge isn’t supposed to make you sick but rather to encourage you to try something different. Please use your common sense during this challenge.
Agave nectar (also called agave syrup) is a sweetener commercially produced in South Africa and Mexico from several species of agave, including the Blue Agave Americana (Agave tequilana) and Salmiana Agave (Agave salmiana). Agave nectar is sweeter than honey, though less viscous. (http://en.wikipedia.org/wiki/Agave_nectar)
This is the sweetener that Dr. Oz promotes on his show.
5 points for everyday that you are “sweetener and sugar free” This means no sugar or sweetener of any kind in your coffee (including coffee house coffees) tea or soda of any kind. No desserts (cookies, cakes, pies, pastries, candies)—if it is sugar sweetened you can’t have it if you want any points. You can have fruit that is naturally sweet and not lose points.
To earn 3 points per day, use the artificial and natural sugar alternatives mentioned above instead of traditional sugar or honey. You will find there are many “Sugar Free” desserts, sodas and candies to choose from if you absolutely need to eat something sweet and still earn points for your team.
Please Note: If you even take one sip of sugared soda, one bite from a traditional candy bar, cake, cookie, etc. then you lose ALL points for that day.
Moderate-intensity Aerobic Activity
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a slight sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower or shoveling snow. (NOTE: We recognize that the shoveling deep/wet snow is hard work, but we generally don’t shovel snow at a steady state (non-stop.) Because most people take frequent breaks and shoveling ½ inch of snow is different from shoveling 3 or 4 inches, we cannot give “Vigorous-intensity” points for shoveling snow.
ACTIVITIES THAT COUNT
Playing with your children in the yard
Playing a musical instrument
Pushing a lawn mower
Riding a lawn mower
View Information About the Benefits of Physical Activity
Vigorous-intensity Aerobic Activity
Vigorous-intensity aerobic activity means you're breathing
hard and fast, and your heart rate has gone up quite a bit. If you're
working at this level, you won't be able to say more than a few words
without pausing for a breath. Here are some examples of activities that
require vigorous effort:
- Jogging or running (non-stop)
- Swimming laps (non-stop)
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball
Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.
- Heavy weight-lifting
- All types of sprints (running, biking, etc.)
- Jumping rope
- Hill climbing
- Interval training
- Rapid bursts of hard exercise
Exercise that increase movement around a joint.
- Stretching before/after a workout