This week's winner is......

Brittani Petersen! Wahoo! Way to go!

This week's winner is....

ME!  Go figure.  Wow, I won't spend it all in one place.

This week's winner is....

Candice Badger!  Congratulations!

This week's winner is....

Jessica Boyce!  Congratulations!

Why drink 50 oz. of water daily?

There are many varying recommendations about how much water we should drink. Two common ones are to drink 8 eight-ounce glasses a day, or to divide your body weight in half and drink that many ounces. Because we actually get about 20-50% of our water from food (depending on the kinds of food we eat), we may not need to drink as much. The goal is to have clear urine, not to be running to the bathroom 10 times a day. 50 ounces is an achievable goal to keep our bodies hydrated without going crazy. Here are some benefits of staying hydrated:

1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. You can also help "lock" moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

5 Tips to Help You Drink More

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

1. Have a beverage with every snack and meal.
2. Choose beverages you enjoy; you're likely to drink more liquids if you like the way they taste.
3. Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
4. Keep a bottle of water with you in your car, at your desk, or in your bag.
5. Choose beverages that meet your individual needs. If you're watching calories, go for non-caloric beverages or water.

Excerpts taken from http://www.webmd.com/diet/features/6-reasons-to-drink-water

Congratulations to.....

Mike Harmer!!! Your fabulous prize will be coming in the mail soon!

Why 4 fruits/veggies a day?

The CDC has a cool little tool that can help you know how many fruits and vegetables you should be eating, based on a few factors. It told me I should eat 2 cups of fruit and 2.5 cups of veggies, which is pretty darn close to our goal of 4 combined servings per day. Try it here:

http://www.fruitsandveggiesmatter.gov/form.html

Why eat MORE fruits and veggies?

Color & Texture. Fruits and veggies add color, texture … and appeal … to your plate.

Convenience. Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and 100% juice, so they’re ready when you are!

Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive
system happy.

Low in Calories. Fruits and veggies are naturally low in calories.

May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.

Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel
healthy and energized.

Variety. Fruits and veggies are available in an almost infinite variety…there’s always
something new to try!

Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.

Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some grow
right in your own backyard!

Fruits & Veggies are Nutritious AND Delicious!

from http://www.fruitsandveggiesmorematters.org/?page_id=1477

And the winner this week is...

Debbie Bowman! Way to go! I'll get your $5 in the mail.  It's a new week! Get your 50 points to get a chance at next Tuesday's drawing!

Why 30 minutes of exercise?

We all have had it pounded in our heads that exercise is good for us.  But do you know just how good? In addition to strong muscles and an efficient heart, it helps us fight off disease, stimulates the brain and helps us live longer.  Here's what the Mayo Clinic says:

7 Reasons to Exercise:

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. 

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. 

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. 

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. 

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. 

(Excerpts from http://www.mayoclinic.com/health/exercise/HQ01676)

And the winner of this week's prize is...

Raegan!!  I'll get your prize in the mail!

Remember that everyone can try again next week.  Everyone who gets 50+ points next week will have a chance to win.  It's a new week and we can all start again!  Keep up the good work!

Report your points!

Today's the day to report your points! Don't forget to click on the link in the upper left and record your points next to your name under Week 1. Keep up the good work!

A review of how the $$$ works:

This is how the money will work for this competition.  There are three ways to earn it:

1- $5 from everyone is going into a pot for the end.  This pot will be split among everyone who gets 50+ points per week EVERY week.  Remember you have 6 freebies to use each week.  So if you get your 50 points per week, then you are guaranteed at least $5.

2- From the remaining $5 per person, I will be doing a weekly drawing.  Each week on Tuesday I will put the names in of everyone who got 50 or more points that week and draw a winner.  That winner will get a beautiful $5 bill in the mail.  Even if you miss getting full points one week and aren't in the running for the pot (see #1), you can still try each week to get this prize. There will be eight prizes, one per week.

3- Since we have more than eight competitors (and will only need eight $5 prizes), we will have some money for a SuperStar prize at the end.  This goes to whoever accumulates the most points over the eight week competition.  This is where it counts to NOT use your freebies!

When you report your points on Monday, just subtract how many freebies you used from 56.  So if you only use 3 freebies in the week, fill in "53" next to your name under Week 1.

Week 1 is the hardest, when you are getting used to new routines and trying to remember everything.  Keep up the good work!  It gets easier!!

It's not too late~

If you still want to participate, you still have time to join...

We start today!!

Are you ready?  Get on your game face!  It's time to get our healthy habits started!

Feel free to download the chart to the left and hang it up.  On your fridge.  :-)

Get out some floss and put it next to your toothbrush.  Figure out how many ounces fit in the cup you use to brush your teeth and get a plan to drink your water throughout the day.

If you haven't paid yet, you can swing by my house and put it in the envelope on my door (I'll be in and out today).

I'll send out an email on Mondays with the link to the spreadsheet so you can report your points.  You can always find the link here, in the upper left.  Let me know if you have any questions about the points.

We are all in this together!  Let's go!!

We start on Monday, January 9!

Have you thought about what you are going to do for your personal point yet?  I am still contemplating a few choices myself.

To participate, send me your name, email address and physical address.  You can pay the $10 by cash, check or by PayPal.  Email me at healthyhabitscompetition@gmail.com.

To pay with PayPal, do this to avoid fees for all of us: Send $10 to healthyhabitscompetition@gmail.com by Personal transfer.  Click on Send Money, then put in $10 under amount, then click the Personal tab and click on "other."  Hopefully this will avoid PayPal fees.

Welcome to Healthy Habits!

Starting Monday, January 9!

This will be a 8 week journey to better habits and healthier bodies.  Nothing should be too hard.  Rather, try to make yourself stretch just a bit.  The points and rewards are there to give you a little boost when you are faced with a decision in front of the fridge, treadmill or your bed.  Little changes can add up to feeling a lot better!

It is $10 to join the competition, by cash, check or PayPal.  I'll need your name, address and email address.  Leave a comment here or email me (healthyhabitscompetition@gmail.com) with questions.