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Counting points for weekly servings- 1 pt for every serving of fruits and vegetables that you eat each day. Get BONUS NUTRITION POINTS for salads with week. If you order or serve a side salad (instead of soup, french fries etc) then give yourself two points for every Side Salad you eat. If you make a Salad into a meal, give yourself 4 points.

Eat more vegetables and fruits and get more points. 
Please don't "fudge" your score. If you eat a Subway sandwich every six-inch sub will count as one serving. You don't get one point per tomato slice rather you need to have both lettuce, tomatoes and cucumbers on your sub which will count as one serving. If you only like lettuce, then have a lot of lettuce (at least 1/2 cup will make it a serving).

Try Out Tech Rec! Check out the Tech Rec facility yourself. Join us between Jan20-31 and see what is available. Use the free weights, cardio machines, and the Functional Trainers. You can easily put together your own weight training routines once you know the basics of each weight/machine. For basic definitions refer to the following website.

Download a Weight Room Card and get ready for Basic Weight Training on January 30 at 3pm.

Counting points for this week: Give yourself 1 pt for every 8 ounces of water you drink, up to 64 ounces. If you drink more than that, good for you, but the maximum points should total 8.  There are several Bonus Classes this week, however, if you are unable to attend you will also earn points by watching the videos provided through the TEAMS link. The information in these videos parallels the information provided in the Bonus Class.

Counting points for weekly vegetable servings- 1 pt for every serving of dark leafy green vegetables and/or root vegetables  that you eat. 

Dark Leafy Greens include: Arugula, Bok Choy, Collard Green, Watercrest, Beet Greens, Kale, Mustard Greens, Rapini, Swiss Chard, Cabbage and Lettuce.

Root Vegetables include: Yams, Beets, Parsnips, Turnips, Rutabagas, Carrots, Yuca, Kohlrabi, Onions, Celery root (or celeriac), Daikon, Jerusalem Artichokes, and Radishes.

Let's Explore "Old" Technology this week! I am going to show you how to use your oven timer. I have a very old oven, get it still has an oven timer on it. If you know how to use this older piece of technology, you can prep a meal in the morning, set the over timer and cook the meal while you are at work and when you return home everything is ready for you to eat! The only catch is you have to know how to work that "over timer" in order for this plan to work.

This is also the second week where water counts as points. So, keep track of your water as it is one points for every 8 ounces you drink per day. Limited to 8 total cups of water per day. You can drink more if you choose to, but you will only get credit for 8 total cups per day.  You also get 1 pt for every serving of vegetables that you consume, so keep purchasing those veggies and use them as snacks, or as a part of a balanced meal. And, we are also adding fruit back into the challenge. You will get one point for every serving of fruit you each during this week.

This week we will explore cooking easy college foods using the website,"100 Slow Cooker Recipes For College Students" We will also set up our own personal nutrition goal e.g. reduce my sodium by 50%, consume "O" processed sugar this week, give up caffeine for the week. Think about what you really need to do, set it as a goal, and work towards it everyday. Each day you meet your goal, you get three points per day. You will have to list your goal on the scorecard, so make sure that you really process your choice.