"big medicine hat"

last updated 2.9.18

Here is a chart that you can download.

Chart rules: Record the day's behaviors at the end of each day. In special cases, you can do so first thing the next morning. If you miss/forget, then no points are awarded for that day. Don't score an action twice, even if it fits in two categories.

per day
Comments and explanations
One point per act, or 30 minutes (if it is a long act).

One point for any act of kindness that is outside of your usual habits.

1 per 10 minutes
Sitting meditation, chanting, prayer, pranayama (breathing exercises), and spiritual contemplation.
1 per 10 minutes
You can earn negative points here.
Cognitive skills increase mental functionality and prevent mental decliine. The activity must be done for its own sake, not as a means to another end. Examples include crossword puzzles, card games, musical instruments, juggling, and unicycling. Of these, playing a musical instrument may be the most effective (here's why). If you are in Adventure Club, then the only way to earn points in this category is by playing the horn (once it has been checked out to you). Subtract 1 point for not playing the horn. The next day, subtract 2. The third consecutive day, minus 3. This goes on up to 10, where it stays put as a penalty.
1 per 20 minutes
You can earn negative points here.
All yoga would count here as well as other modes of stretching such as massage therapy. Subtract 1 point for not practicing yoga. The next day, subtract 2. The third consecutive day, minus 3. This goes on up to 10, where it stays put as a penalty.
1 per 20 minutes

Walking, running, stair climbers, swimming, tennis, cycling, juggling, dancing... Weight lifting can count here too. Walking the dog counts if you are moving at a reasonable clip.

Clean & Fix Things

1 per act
The goal is to make one's surroundings more orderly. Cleaning while at work doesn't count (since that is assumed). Make bed. Sweep the house. Work on something in the yard. File a pile of papers. Bathe a pet or child. Fix a household item or vehicle. Attend to some aspect of bodily hygene (other than brushing teeth or taking a shower, which are assumed). Do dishes if they have piled up (regular dishwashing is assumed). Sew on a missing button.
See notes
One point for making note of three funny things that happened during the course of the day.
A second point for writing for 5 minutes about everything that went well, everything you are grateful for, and every moment of inspiration. Skip all complaint, all worries, all puzzling, and all doubt.

Nature bonus This is a bonus category, which means that you can score it while doing other things that also earn points. (In other words, you could go running outside and collect both nature points and exercise points.)
1, 2 or 5 You earn one point for being outside for a half hour. Two points for a full hour (continuously). Note that being outside while driving doesn't count. But you can be outside doing other things that also score points (like running) because this is a bonus category. To earn 5 points, you must "go on vacation" into nature. For example: One day you drive to North Carolina to go camping. Well, driving doesn't count as being outside but still you've gone camping and so you get 5 points.

If you weren't outside during the day, then you may earn one point by taking a vitamin D supplement. D2 is best, since D3 is has to be scrapped off of lamb's wool.
Whole foods
You can have a negative score here.

Special exception: 10 points are awarded for fasting all day.

Another special exception: When going out into nature (and going out of town to get there), you receive 10 whole foods points, even if you eat processed food. This is to encourage everyone to get out into the wild.

A final special exception: If you're in Adventure Club, you can prepare and eat anything from our approved cookbooks and not lose points.
Earn 10 points for eating all real food, all day. Real food is recognizable as something that exists in nature, with minimal to zero processing done by a corporation.

Earn 5 points for only eating one processed food item.


1 point for each additional processed food item, which includes anything made out of flour (including bread, boxed cold cereal, added fats and oils, sugar, and processed vegan meats, and cheeses. When counting off, just count one per food item. So two slices of bread on a sandwich would be one item.)

Tofu is ok in its basic form, but not vegan bologna, etc. Oatmeal and cooked whole grains are allowed as is sprouted bread. Juicing (but not juices) is fine, as are smoothies (made fresh), and dehydrated foods such as raisins or prunes.
Nut butters are ok if they don't contain hydrogenated vegetable oil. Condiments are allowed (and other really small servings).

Not a whole food
Sugar (more than about 5g), pasta, white flour, other flours, fruit juices, large amounts of oil and anything fried.
The grey area (you may allow)
Agave Nectar, molassus, maple syrup, soy and almond milk, fruit spread, sprouted grain breads, coffee. 100% whole wheat flour, 100% whole wheat pasta. A small amount of oil is permitted, although for cooking onions (at the beginning of making a soup) water works just as well. 
Whole foods
Spaghetti squash (a good pasta replacement), zucchini (another pasta replacement), yams, potatoes, corn, tofu, oatmeal, whole grains such as brown rice, barley, quinoa, couscous... and of course, fruits and vegetables.

Plant foods
1 per serving (about 1 cup)

If you went to The Grit and ordered the 3 vegetable plate, that would be 3 vegetables, or 3 points.

To maximimze points in this category, try eating vegetables for breakfast.

Special exception: 20 points are awarded for fasting all day. (This could be using any fasting programs... like a juice fast, etc.)

This is the medicine in the Medicine Hat (click here to see why). One point per fruit or vegetable. Beans also count as a vegetables (since they are packed with antioxidants, plant protein, and fiber.) The two healthiest foods on the planet are greens and beans. Actively juicing vegetables counts as 3 servings per cup (8 fluid oz) since so many vegetables go into it but store bought juice doesn't count as a vegetable or fruit. Wheatgrass shots count as 1 serving per 2 fluid oz. Green and herbal teas count 1 point per 3 servings. White potatoes count (but not when made into french fries or tatter tots) as does corn (but not when made into corn chips). Eating starchy vegetables is a good idea; Dr. McDougall explains why.


10 points are awarded for a day of eating no animal products. Click here for the health benefits of eating plants. Also there are incredible environmental benefits, which Dr. Oppenlander discusses in this talk. Honey is considered an animal product and here's why it is better avoided. Obviously, there are many benefits to farmed animals when we don't eat them. Note: In the rare case that you eat something and then later learn that it has an animal product somewhere deep in the list of ingredients, then you may keep your points.
Raw Food
per meal
The points are for breakfast, lunch, and/or dinner. Snacks don't count as a meal.
1 point for having one raw meal.
2 points for two raw meals.
3 points for three raw meals.
4 points for eating 100% raw on this day, including snacks.

Nutrition Facts
see comments
2 points: Watch one video. Often Dr. Michael Greger puts out one video a day. They are only a few minutes long and focused on new findings in the scientific research of nutrition and disease. You can always watch more... or ones from the past... His website is www.nutritionfacts.org.

Dr. Greger recommends that everyone on a plant-based diet take a B12 supplement. We are not scoring that, however. You should also drink your weight divided by 2 in ounces of water each day.
see comments

You can have a negative score here.
4 points: Avoid drugs, alcohol, and tobacco for the day.

Subtract: One point for every drug, drink, or cigarette.
(So the score range is 4, -1, -2, -3, etc.)
1 point per 20 minutes
If you are in Adventure Club, then the reading is from the book list.  If you are not and/or if you've already read the Adventure Club book, then any book or documentary that enlivens your dharma.
Blank rows
(no points)
There are spaces at the bottom for you to use however you like. You might chart your energy level, your overall happiness, your weight, or how much time you spent with someone. If you're in Adventure Club, then these spaces must be filled in. If not, it is minus 5% per chart that iincomplete there.

In the "Total" row, tally up the total points for the day. In the box below the total, place a mark based on your score. If you're in Adventure Club, the percentage is off of $1000, so 1% is $10 and .1% is $1. Therefore if you lost .1% everyday in a month, that would be $30.  And you would still be doing really well!

Daily Score



Adventure Club Losses
An off-day.
Place 5 dots in the box, surrounded by a circle--or if not charting, fill in the circle completely.
Minus .5% for up to 9 points.

Minus 1% if you forgot to chart (there is no retroactive charting).
Pretty good. This is a hard chart. Consider how the day went and what you can do to improve in at least one category.
Place 4 dots in the box, surrounded by a circle.
Minus .4%
Nice work.
Place 3 dots in the box, surorunded by a circle.
Minus .3%
Very good. 
Place 2 dots in the box, surrounded by a circle.
Minus .2%
Place 1 dot in the box, surrounded by a circle.
Minus .1%
50 and above
Above and beyond! You're really working the chart!
Draw a circle with no dots.
No loss