Healthy Palmetto
Activity and Progress Booklet
I Pledge
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 ________________________________________________
Initial weight: ____ lbs.
Date _____________________
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
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
Each checked box represents one point. After accomplishing each task for the day, please tally up total points for your week.
Remember we are working on the honor system. TOTAL: _____________
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 email, 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
Each checked box represents one point. After accomplishing each task for the day, please tally up total points for your week.
Remember we are working on the honor system. TOTAL: _____________
page 3
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”
Each checked box represents one point. After accomplishing each task for the day, please tally up total points for your week.
Remember we are working on the honor system. TOTAL: _____________
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
Each checked box represents one point. After accomplishing each task for the day, please tally up total points for your week.
Remember we are working on the honor system. TOTAL: _____________
page 4
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
Each checked box represents one point. After accomplishing each task for the day, please tally up total points for your week.
Remember we are working on the honor system. TOTAL: _____________
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
Each checked box represents one point. After accomplishing each task for the day, please tally up total points for your week.
Remember we are working on the honor system. TOTAL: _____________
page 5
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 29202-2266
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
Complete, Detach and Return
Today’s Date: _____________________________
Start Date: _______________________________ End Date: ___________________________
Name: _______________________________________________________________________
Address: ______________________________________________________________________
City: ____________________________________ State____________ ZIP Code___________
Email: _______________________________________________________________________
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: ______
Email: [email protected]
Mail:
Palmetto Health, Office of Community Health
Attn: I Pledge
PO Box 2266
Columbia, SC 29202-2266
SM
PalmettoHealth.org 803-296-CARE (2273)
PalmettoHealth.org 803
SM
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