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A simple plan to balance physical, emotional and spiritual health
during the wonderful and 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 will run
a little differently than the last few rounds. There will be 3 different
“sessions” running close to 30 days each. There are 5 days “off” between each
round. Entry fee for each session is $20.
Session 1 –
Wednesday October 3rd – Friday November 2nd
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. 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}, 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. minus points, water points, 5+ fruit &
veggie points, personal prayer points and personal scripture study points. Weigh-ins?
We’re going to use the same format as last time.
µ Weigh-in’s
for
Round 1: Weigh
yourself on Wednesday morning {10/3} and record your weight. Then we’ll weigh
in again on Wednesday morning, October 17th. Text or email me your
total number of pounds lost so far. Now weigh in for the final time on November
2nd. 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 2 & 3 dates will be posted just before the start of each of those
rounds.
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. We’re going to track exercise points a little differently this
round. 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! 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
Halloween 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.
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!
More Details
. . .
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 each 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 15 minutes minimum.
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.
µAfter 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.
µWater 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.
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 in moderation.
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}.
