A simple plan to balance physical, emotional and
spiritual health during the hectic, but
should-be-a-peaceful-and-spiritual time of year.
Oh, and to keep from gaining those pesky holiday pounds.
Info, Intro & Rules
Want
to stay fit and healthy this Holiday Season? Then join me for a Healthy Holiday! Healthy Holidays rounds
last approximately 30 days each. There are 5 days “off” between each round.
Entry fee for each session is $20.
Session
1 – Completed
Session
2 – Wednesday November 7th – Friday December 7th
Session
3 – Wednesday December 12th – Friday January 11th
µ Each session begins on a Wednesday
morning, so be sure to weigh-in and record your weight. All sessions end on a
Friday morning; weigh-in in the a.m. then text or email me your points and
total weight lost & you’re done. You
are welcome to participate in one, two or all three rounds. These sessions are
purposely planned to last during holidays. Actual Holidays will still be FREE days,
so don’t worry about missing out on the yummy holiday fare. But if you’re like
me and sometimes extend holidays a day or five, this can really help! Total
points need to be emailed or texted to Erica every Wednesday by 2 pm, except
the last week, which will be on Friday. Calendar tasks will be posted on the
blog: funandfitinfive.blogspot.com
by Tuesday evening. Results will be posted by Wednesday evening.
µ We’ll stick with teams of two
{unless we have an odd number of participants}, randomly drawn, with each team selecting
a team name {in the name of fairness, we’ll mix up the teams each round}. Each
participant will be provided tracking sheets to record good food points, bad
food minus points, exercise points, daily calendar challenge points, after 9
P.M. points, water points, 5+ fruit & veggie points, personal prayer points
and personal scripture study points.
µ Weigh-in’s for Round 1: Weigh yourself on Wednesday
morning {11/7} and record your weight. Then we’ll weigh in again on Wednesday
morning, November 21st. Text or email me your total number of pounds
lost so far. Now weigh in for the final time on December 7th. Email or text me the total number of pounds you’ve lost. “Bonus Points” will be assigned
at the end of the competition. Nobody will know how the competition is faring,
weight wise. My reason for doing it this way is the hope that everyone will
stay motivated. Remember this will be a team effort. Please use your best
judgment & remember that we use the Honor System. Round 3 dates will be
posted just before the start of that round.
µ FASTING ALLOWANCE On Days you fast, you’re welcome
to make adjustments as necessary. It can be hard to eat and drink that much in
1/3 of the time! If you don’t consume any negative foods or eat after 9 and
you’ve done your best to get all your healthy foods & fruits and veggies
in, give youself full food points for the day.
µ Exercise Points This program is constantly being
refined and adjusted in order to provide the optimum results. For each minute
you exercise, you’ll get one point. The maximum amount of points possible is
200. You
must exercise at least 3 times each week, and a minimum of 15 minutes at a time!
Realize that to lose weight, you’ll need to exercise 5-6 days each week.
3 days a week will only help you maintain your current weight. I’m hoping this
will provide additional flexibility to those of us with busy lives. Oh, wait,
that’s all of us!
µ FREE MEAL You get 5 free meals each round.
Use them whenever you’d like! If you’re headed out of town you can save them
up. Or strategically allot them for parties, special occasions, date night,
etc. Or space them evenly over the 30 days. I don’t care when, or if, you use
them. Just remember you only get 5.
µ FREE DAY Thanksgiving is a FREE DAY; go to
town if you want. You also get another “floater” free day. To clarify, a free
day exempts you from negative food points. You must still earn your good food
points, F&V, water, exercise, scripture points, etc. But you can eat after
9 on a free day & still get your “after 9 points.”
µ Winnings: 1st place – 65% 2nd place – 35%
If your total score,
before the “bonus” weight loss points, is within 10 points of the total amount
possible, you will be eligible to get your $20 participation money returned to
you!
µ Track points daily on point tracking sheets. We will go from Wednesday morning to Tuesday evening
each week. Total your points and email
or text them to me. I’ll post the point totals for the teams on the blog, so
everyone can see how we’re all doing.
µ Good Food Points – See list below. Add one point for each good food eaten, up to
10 points a day. Limit of 3 good food points for whole wheat food items per
day.
µ Bad Food Points – See list below. Subtract 2 points for every bad food
eaten. NO MAX! L
µ Exercise Points – One point per minute, up to 200
points per week. Must exercise at least 3 times a week! But break it down
however it works best for you. Remember to exercise in chunks of at least 15
minutes.
µ Daily Calendar – Earn 5 points by following the
daily calendar; these can be done at any point during the week. You can do all
of them in one day, one a day or any combo you can think of. Check the Blog for these.
µ After 9 PM Points – Earn 5 points if you eat
NOTHING after 9 p.m. You can still drink water after 9 without any point loss.
µ Water Points – Earn 10 points for drinking a
minimum of 60 ounces of water every day. Your goal should be to drink ½ you
weight in ounces. Example: if you weigh 120 lbs, your goal will be 60 oz of
water. 150 lbs = 75 oz. 180 = 90 oz. and
so on. I know it’s a lot, but it really does help your body perform at it’s
best!
µ 5+ Fruits & Vegetables – Earn 10 points if you
eat a combined total of 5 fruits and vegetables – count the V’s and F’s from
the good food box. These count for both good foods and fruits and veggies –
double bonus. Yay! You must eat all 5 to get the points; it’s not 2 points per
fruit or veggie. {You’ll lose more weight if one is an apple, regardless of
size. But let only one be an apple}
µ Personal Prayer Points – There is a special
relationship between your body and your spirit.
Strengthen your spirit as you strengthen your body. 5 points for morning prayers & 5 points
for evening prayers. {Family, dinner
prayer or Sacrament prayers not
included, it has to be personal!}
µ Daily Scripture Study Points – 10-15 min = 10 points, 16-21 min =15 points , 22+ minutes
= 20 points. Bible, Book of Mormon, Sunday School and Relief Society lessons, Ensign,
Confrence Talks, etc. all count.
µ Illness Allowance – If you catch a stomache flu or
seriously nasty head cold, let me know. If you’ve tried your best to get all
your food and water points, without consuming any negative foods, we’ll work
out an illnes allowance.
GOOD LUCK!!!
Good Food List
µ
Try to choose the majority of your foods from this
list. You get one point for every
good food choice you eat each day – up to 10 points
per day.
It’s my personal opionion that it’s healthier to
eat natural, un-processed foods & foods without chemicals versus
low-fat/sugar/etc. foods that have artificial ingredients & chemicals in
them. Since I’m in charge {heehe}, I’m adjusting the food list to coincide with
my belief. So if you’re inclined to have mayo or sour cream, go for it. Just
use a smaller portion instead of going crazy. If you can find a lighter,
healthier version, by all means, use that. But I say; avoid artificial
ingredients, chemicals & items whose names you can’t pronounce in favor of
the ingredients your body knows how to process. Also, most food items have a healthier
alternative, so get creative in your cooking; i.e. grill your shrimp with some
spices as opposed to frying it in butter. It’s still delicious and waaaay more
healthy. And that’s what I have to say about that! J
Legumes – black-eyed peas,
lentils, marrowfat peas, chickpeas, etc.
Beans -Black, Pinto, Navy,
White, Lima, etc.
Oatmeal, Cream of Wheat,
Cracked Wheat, Bruce’s Cereal, etc.
Eggs, egg whites, or
eggbeaters
100% whole grain breads:
100% Whole Wheat, Multigrain, Pumpernickel, Rye, Oat Bran, Buckwheat, Spelt,
Sprouted grains, etc.
Brown Rice, Wild Rice
Whole Wheat Pasta
Quinoa/Buckwheat/Amaranth/Spelt/Millet/Couscous,
etc.
Multi-grain crackers that
are high in fiber &/or protein {i. e. - Food Should Taste Good Multigrain Tortilla Chips,
Etc.}
Low sugar, high fiber
cereal {Go Lean
Kashi, All-Bran, Special K, Cheerios, Fiber One, Bran Chex, Bran Flakes}
Skim or 1% milk , Rice
Milk, Almond Milk or Soy Milk
All fruits
All vegetables except corn
Natural Salsa
Baked potato, red potatoes,
yam or sweet potato
Hummus
Tuna (packed in water)
Chicken
Fish/Shrimp/Lobster
Lean Pork
Turkey/Turkey Bacon
Lean Beef
Lean Ham
Lunch meat considered low
in fat
Non fat or 1% cottage
cheese
String cheese, Part-Skim
Mozarella
Greek Yogurt & All
Natural Yogurt
Olive oil
Coconut oil
Air popped popcorn or 94%
fat free microwave popcorn
Protein bars, Lara bars,
Trio bars, etc. {low sugar, high protein, high fiber}
Peanut Butter –
all-natural, no hydrogenated oil
Low sodium soups
Daily Vitamin, RDA calcium
supplement (From ages
9 through 18 years, the RDA for calcium is 1300 mg. because this period of
growth is a critical time to build a greater bone mass that can help prevent
osteoporosis. For adults aged 19 - 50, the RDA is 1000 mg. a day. After age 50,
the RDA is 1200 mg)
{A note for our
Gluten-intolerant friends – feel free to substitute Rice, Corn or other
wheat-free products as necessary. Just remember that they need to follow the
same rules as other foods – no MSG, hydrogenated oils, artficial sweeteners,
etc.}
Bad Food List
µ
Subtract 2 points for EACH food you eat a day on
this list. No Max.
Artificial sweeteners
{splenda, sweet ‘n low, aspartame, etc.}
Refined Sugar
High-fructose Corn Syrup,
corn syrup & other similar sweeteners
Sugar cereal or low fiber
cereal
White bread
White pasta
Fried foods
Bakery items, such as
muffins, cake, or pie
Soda or other drinks with
sugar
Ice Cream
Potato chips, Cheetos,
Fritos, Doritos, Cheezits, crackers, ETC.
Any cookie with sugar
Chocolate candy
Bagels or donuts
High sugar or high carb
bars such as granola bars, Cliff bars, Pop Tarts
Hot dogs
Hydrogenated oils of ANY
kind
MSG – monosodiuim
glutamate
You know your body … put
anything else on this list that isn’t good for you!
Neutral Food List
µ
These foods won’t give or take points away. They
should be used sparingly.
Stevia, Agave, Brown Rice
Syrup, Evaporated Cane Juice, Brown Sugar & Honey
Corn
Natural tortilla chips/other
natural corn products
Ak-Mak crackers or
Nut-thins {check the labels still}
Cheese; Parmesan, Cheddar,
Colby Jack, etc. {just a small
serving}
Natural dark chocolate;
verify if a sweetener is used, it’s on the approved list.
Home-made baked goods made
with whole wheat {or brown rice, quinoa, millet, buckwheat, etc.} flours &
approved sweeteners. i.e. zucchini muffins, bran muffins, etc. To be consumed
in moderation.
Natural Mayo, Sour Cream,
Salad Dressings, etc. that are used sparingly!!
Sugar free gum
White Rice – used
occasionally in smaller amounts {Brown Rice still has more fiber and nutrients,
so try to use that 8 out of 10 times}.
