Spreadsheet Feedback

Don't forget to send me feedback on the Excel spreadsheet.   Here's a post that you can add comments to with questions and I can respond and fix errors for the next round. 

Some of you already found some issues.   Here's the list of what needs to be fixed - I'll be posting/emaila new sheet this evening.  Keep sending me issues though, and I'll send out an update on Sunday before we start W2.

Hey there...awesome spreadsheet.  I noticed a couple of things when playing around with it this eve.
1. the total for the meals seems to add up to 175 but it looks like the total amount possible is 210?

I messed up the calculation.   You should get 6 points for each balanced meal, but the total is only giving you 5.  I'll fix this when you guys turn it in, or if you know Excel, fix it your damn self!  :)

2. i was wondering how i count an 'off' day and meal?  i assume i just mark 'off' under meal description.  is that right?

 Yes - just put "meal off" for the one meal on the day you pick, and for every meal on your entirely off day.  Calculation gives you points as long as you write something.  If you leave it blank, that means your meal didn't make the cut by Game On Diet rules, and you don't get points. 

3. under 'contacted team-mate' row the selection option is 'changed habit' - it looks like it should be a "yes/no" choice.  same for scale penalty, snack, integrity and habit penalties.

Bad cut and past job on my part..  Just answer Yes or No based on what the row says. 

4. alcohol penalty is acting funky - when i enter something it looks like the formula goes wacko

You should just put in the # of drinks you had, and it should calculate that number x5.  Working fine on my version, let me know more details.

5. i think there may be a typo in one of the total areas - it reads "ADD 20% OF TOTAL POINTS EARNED IF YOU REACHED YOUR FITNESS OR LOST 1% OF STARTING WEIGHT" sounds like we are supposed to set up fitness goals...is that right?

Actually, it is.  This is for people who are not trying to lose weight and want to hit another goal - e.g. get more toned, lift 20 more pounds, etc.  If you don't have a lot of weight to lose, then you could lose out on the bonus points.  As long as everyone wants -5 lbs or more, we should be ok.  I didn't think anyone is in that category - anyone?


The Sleep Points don't show up automatically - why?
I know.  In order for it to work, you need to input the date and time everyday.  I might try and fix this, but if it doesn't work, just do the calcuation manually


Communication - the validation isn't working.
Yes - I will update this.

Also, I'm going to upload it to Google Docs so I can edit it anytime or from any computer.  You may want to do the same! :)

Great idea!  Would be easier for me to manage if people know how to setup.  Otherwise, email is fine.

Other errors that will be fixed:
- MEALS - each meal should be 6 points
- SLEEP - 15 points does not show up automatically.
- COMMUNICATION - validation appears to be incorrect.
- Yes/No validations for some of the penalty fields are not correct.
- Total for the day does not add SLEEP, but that's because the Total for the week does not added as it assumed that it should sum up values in row 31, when in fact it's row 29.
- The number of penalty points in the formula for Snacking and Changing habit is less than supposed to.

sleep - not calcuclating or adding to the end when I hard keyed 9 hours - not adding into the total...

-Contacted a friend says choose yes or no but "changed a habit" comes up - yes or no doesn't and does not calculate points

  the meals, shouldn't the points calc be 6 (not 5), for total 30 pts possible/day

2. The Sleep points calcuation doesn't seem to be working
3. The Yes/No drops downs don't seem to be working in the communication, scale, snacking, alcohol, integrity, change your habit sections

Day 1: What Do I Need To Do?

Eat Right.  Here is an example shopping list from the book - gives some more clarity on what you can and cannot eat.  Shopping List


What I ate for breakfast today:  egg whites scrambled with peppers (used olive oil cooking spray), half of whole grain english muffin, half of banana.


Exercise.  I'll be running tonight...much more than 20 minutes, but no extra points for me. 


Declare your 3 Healthy/3 Not So Healthy Habits.  Email me these by END OF DAY. mwarvel@gmail.com


Arrange To Pay Me.  Email me by END OF DAY on how you plan to ante up. 


Track Your Points.  I've put a copy of the spreadsheet here:  Tracking Sheet

Money, Money, Money, Money....MUH-NEY

The bank is officially open!  There are multiple ways you can send your $25 to moi. 

Pay through PayPal:  My PayPal account is attached to michelle_warvel@yahoo.com.  Please remember, if you supplement your PayPal account through a credit card, there is a charge deducted from the amount.  Make sure I am receiving the full $25 so are pot is accurate. 

Pay through Bank Account Transfer:  I use B of A.  If any of you want to setup a direct transfer with me, email me at mwarvel@gmail.com and I'll send you my details. 

Pay Through Check:  I will email my home address separately to the group so that no one stumbles upon this blog and tries to kill me. 

Please send me your payment by Monday, September 21st!  If you mail me a check, please let me know that it is on it's way.  If I do not receive payment or word from you that a payment is in transit, you may lose your spot on the team.  Remember, COMMITMENT! 

What's Your Healthy Habit?

I hope you all have been thinking about your habits.  No, not the kind the kind that nuns wear, just the normal kind that we try to practice or get out of our system day to day.  I love that this diet forces us to think about that!

I want to alter the rules on this a little bit because I've been trying to wrap my brain around how to fairly account scores for this.  For example, if my bad habit to "stop smoking", I could get 10 points per day for just not smoking.  If your good habit is "take up yoga", and you only do it twice a week, do you get 20 points?

So, here is my solution.  Everyone can pick up to 3 good habits and 3 bad habits at the start of the game.  Be selective in your habits so that you have the opportunity to practice one of them each day of the week.  Don't just pick things that you know you will accomplish, as that defeats the purpose of everything and you might as well just go eat a plate of fish and chips and call it a day.  Make them achievable but challenging.  Also, there is a stipulation on the bad habit rule:  if you break one of your bad habits, you do NOT get any points for the day, even if you accomplish one of the other ones. 


Here's an example of my habits:

Bad Habits I Want To Stop:  Smoking, Not Managing My Finances, Texting/Reading & Writing Email While Driving


Good Habits I Want To Start:  Daily Meditation, Study For GMAT, Read and Write More

These are a good mix of things that I can do daily or once or twice a week and still gain my daily points.   With my bad habits, if I smoke a ciggie but avoid texting in the car, I do NOT get any points for the day.  With my good habits, I just need to accomplish one of them to get my points. 


Make sense?  Post a comment below if you have questions.  And start thinking up those habits!

So What The Heck Can I Eat?

Of course, the million dollar question :)

At the end of this post are links to pages from the book that list our "Flatten Your Tummy" foods, foods in the book that are allowed.  Print them.  Here's how you should plan out your daily menus and portions:


Carbohydrates:  Eat a fist sized portion from the carbs or fruits list with every meal.

Protien:  Eat a palm sized portion with every meal.

Fats:  Eat a thumb-sized portion with every meal.

Vegetables:  Add at least 2 fist sized portions to at least 2 meals a day.  You may eat unlimited greens (asterixked) with all of your meals.

Fruits: Eat a fist size portion from the carbs or fruits list wtih every meal.

Sweetners:  Use sweetners very sparingly

Page One - FYT Foods

Page Two - FYT Foods

No-No Foods!

Everyone read the rules, and knows about our F.L.A.B.B. (Fat-Loading and Belly Bloating foods).  These are on the NO-NOs on your meals.  If you have these items in one of your daily meals, it does not count!  INDULGE in these on your day off, your meal off, and you free 100 calories a day. 


Yes, of course things like "butter" and "margarine" are going to be hard to control while you are out at dinner. Make the effort and accomodations can be met.  Ask for meals to be prepared steamed or with olive oil.  When you are shopping for the week, read labels.  If it has "fructose corn syrup" or other sugars, just put it down. If you wonder why it's do bad, just read this....or this....or even this. 

Overall, this diet plan is pretty simple.  Eat good things, don't eat bad things.  It's about being smart, eating correct portions (future post), and eating balanced meals.  The book talks in more detail about food and gives some decent recipes.



Ok, so here is the no-no list.  

• All Fried Foods
• High-Fat/all Processed Meats (e.g. sausage)
  
• Anything made with refined sugar (includes sugar, corn syrup, high-fructose corn syrup, and sucrose)
• Anything made with white flour
• Butter
• Margarine
• Whole Fat Cheese
• Cream
• Dried Fruit / Fruit Juice **
  

Common Foods in These Categories

• baked goods
• all sugary breakfast cereals
• most breakfast bars
• cakes
• candy
• chocoloate
• condiments (ketchup, BBQ sauce, mayo)
  
• cookies
• donuts
• ice cream
• pastries
• pies
• granola** 
• potato chips
• french fries
• fruit "drinks"
• sugar-sweetened beverages
• all soda
• all diet soda
• bacon
• fast food sandwiches and burgers
• hot dogs
• jerky
• salami
• sausage
• bologna
• chicken nuggets, strips, fingers
• fish sticks

* not options for your 100 calories a day
** not junk food, but very high in calories

Go Team!

Do you hear what I hear?  We are 4 days away from the kick off of our Game On!  I'll be posting  info this evening on our blog (will be sent out shortly) with payment options, food choices and what your banned FLABB foods are, and general info.   But first, let's discuss teams.

Since we had such an overwhelming response, we've broken up into 3 teams (see below).  I've used a complex algorithm to keep friends and coasts together as much as possible, while still mixing it up a bit.  

I've selected a team a "captain" for each group - again, carefully chosen because I know you can be inspirational, available, and I trust you to be honest and unbiased (no offense to the rest of you dirty cheaters).  Your job?  Send out an initial email to everyone on your team, give some inspirational words, be my point of contact in case I need to question scores or if you have a question for me.  It won't be a lot of work, I promise.

I've given each team a color name.  Captains - if you want to come up with a snazzier name with your team, bring it on.

Costs:  Each individual will still submit $20, but will also submit an additional $5 to cover the "drink" at dinner. Since we all on different coasts and locations, the winners will need to celebrate independantly to some degree (although I have a webcam idea up my sleeve).  So, the winning team will receive $375 split evenly among the 5 team members.  $75 pp, not too shabby!

All forward communications will be on the blog, and you will be sent an email this evening once it's up and running.  If you have ANY questions, let me know. 

P.S.  Team RED is going to KICK YO ASS!

TEAM BLUE

1. Jennifer Smith jenn.smith71@gmail.com (CAPTAIN)
2. Shon Crewe smcrewe@gmail.com
3. Leigh Anne Raschkow Lraschkow@hotmail.com
4. Laura Sedlak Melkonian lauramelkonian@hotmail.com
5. Kecia Benneth keciahiel@yahoo.com
6. Vered Frank vered.frank@gmail.com


TEAM GREEN

1. Emilia Sierko emila80@yahoo.com (CAPTAIN)
2. Sylwia Sierko makuszewska@yahoo.com
3. Melinda Montgomery melinda.montgomery@us.pwc.com
4. Linnette Edwards ledwards@myhousingguide.com
5. Tammy Brown tammy@myhousingguide.com
6. Ryan Bucher ryan_bucher@live.com


TEAM RED

1. Kathy Greif kgreif@gmail.com (CAPTAIN)
2. Jennie Laar laarjennie@yahoo.com
3. Michelle Warvel mwarvel@gmail.com
4. Erica Schneider schneider.erica@gmail.com
5. Maya Duiker Maya.pacheco@gmail.com
6. Meridian Anderson meridiananderson@yahoo.com


 

The Rules : Game On Diet

OBJECT OF THE GAME: To score as many points as possible and win.

TIMING: 4 weeks. Monday through Sunday. Start Date is TBD

SETTING UP THE GAME: 2 teams will be formed, does not need to be of equal size (scores are averaged, see below). Each person contributes $20 entry fee to play.

SCORING: Each individual is responsible for keeping track of his/her points and turning in to me each week. This scoring system is based on your personal integrity, NO LYING. I will provide easy spreadsheets that only require you to point and click. If you have questions, just ask.

PRIZE: Entry fees are split among winning team and will be revealed at an award ceremony dinner, 4 weeks from start date. Losing team is also responsible for buying first round of drinks for winning team.

THE IMPORTANT STUFF – HOW YOU GAIN POINTS
If you are perfect and have a “perfect day”, you should score 100 points per day. No one should expect to be perfect, even if your mom told you so. Here is how it breaks down.

EATING – 30 POINTS PER DAY
You must eat 5 small meals a day that are a combo of lean protein, healthy fats, and good carbs/fruits/veggies. Each fully sanctioned meal is worth 6 points. At least 2 of your meals during the day must contain vegetables.

If your meal contains a FLABB food (Fat Loading and Belly Bloating Food) in it, you do not score any points. List includes fried foods, candy, chips, etc. (complete list will be sent out if you play).

Meals must be between 2-4 hours apart.

If you need to snack, you can only consume cucumbers and celery.

PENALTIES: If you nosh on anything else besides cucumbers and celery b/w meals, - 10 points. If 2 of your meals do not contain vegetables, -6 points for that meal.

LUXURIES: Each week you can break this rule with 1 meal. In addition, each day you can eat up to 100 calories of anything you want - anything does not include alcohol, soda or diet soda.

EXERCISING – 20 POINTS PER DAY
You must exercise for a minimum of 20 minutes a day, 6 days a week, to earn your 20 points for the day. What that means: if you only do 5 days a week, you earn NO exercise points for the week. Exercise can be anything that speeds up your heart rate and breathing for 20 minutes (sex doesn’t count).

WATER POINTS – 10 POINTS PER DAY
Drink at least 100 ounces or 3 liters of water per day to earn your 10 points for the day.

SLEEP – 15 POINTS PER DAY
You must sleep at least 7 hours per night to earn your 15 points for the day.

TRANSFORMATION - 20 POINTS PER DAY
You earn 10 points a day by eliminating an unhealthy habit, and 10 points a day for practicing a healthy habit. You must declare your habit choices to both teams at the start of the game. Habits should be outside of what we are practicing in the game – e.g. exercising, eating healthy, etc..

PENALTIES: You must stick with the same unhealthy/healthy habit for the entire 4 weeks. If you decide to change your habit mid-game, you LOSE 50 points.

Example Unhealthy Habits: smoking, coffee, texting while driving, mindless web surfing, ordering in/fast food, TV, drugs

Example Healthy Habits: reading a book, yoga, journaling, cooking, keeping house organized, charity work.

COMMUNICATION – 5 POINTS
You earn 5 points by contacting one teammate and one opponent each day via phone, email, texting. This could be a check in to see how their point accumulation is going for the day, to flaunt your high score to an opposing team member. Examples:

“I must admit I WAS drunk last night. Drunk with the power that comes with a perfect points day and the feeling that our team is going to KICK YOUR ASS. “

“Go Team ORANGE – we are in week 2 and going strong!”

BONUS STUFF

BREAK THE RULES: In addition to the luxuries I mentioned above, each week you get one day off from ALL the rules. You can take your reprieve all in one day, or spread throughout the week (i.e. Monday can be your water day off, Tuesday can be your meal day off, etc).

SEND YOUR TALLY SHEET IN ON TIME: Send your spreadsheet in to me before Monday at 9 AM, get +10 points

LOSE WEIGHT POINTS: If you lose 1 percent of your body weight in any given week, you receive bonus points equaling 20% of your total points for that week. Weight will be tracked on your individual spreadsheet, but not shared with the entire group.

Weigh yourself on Monday and enter into your spreadsheet. Multiply that number x .01. This is the weight you need to lose by Sunday in order to gain bonus points.

POINT PENALTIES

-10 POINTS – SNACKING: Any food besides cucumbers and celery consumed in-between your 5 meals per day.

-25 POINTS – ALCOHOL: Brace yourself, ladies. There is a 25 point penalty per PORTION for any alcohol consumed in a day. Yes, that’s a lot of points, but there are some exceptions. You can consume 1 portion of alcohol with your weekly meal off, and consume as much as you need on your day off. Come on, it’s only 4 weeks. Let’s prove we all don’t need AA sponsors. 








-1 POINT - WEIGHING YOURSELF:  You can only weigh yourself once a day...if you do so, lost a point for the day.

SCORING POINTS
Submit your individual spreadsheets to me via email by Monday, 9 AM PST (remember, bonus points for being on time). The total points for the team are divided by the number of players on the team to get an average score for the week. Get it? Your actions can carry or bring down your team each week. And if I got a perfect score, and you were at McDittons four nights out of the week, I am going to be pissed. Oh no you McDitton.

I will tally the scores for each team and publish the results by EOD on Monday.

A perfect week’s score is 850 points.

100 points for a perfect day x 7 days = 700 points
140 points for achieving 1% weight loss = 140 points
10 points for submitting your points on time = 10 points
= 850 points 

If you do not get your scoresheets to me by the EOD Monday, your entire week of scores will not be counted.  If for some reason you can't make a Monday timeframe, please plan ahead :).