Fit in Six

Hey, it has been a while since I have posted. Sorry readers. It has been so nice having a wife that I can get all of my randomness out to that I haven't been posting.  Not much is new. We are still under contract on a house, but the person working our case at HUD quit sometime and they haven't reassigned our case yet, so we don't have any idea what will happen there.  We are going to China in May for almost 2 weeks and are so excited! Jessica's brother is going to run a marathon on the great wall so we are all going to support him and take a tour at the same time. Should be a great trip (not including the 2 15+ hour flights and 12 hour train ride). So that's what's new with us. Before I get to the main point, be on the lookout for a new poetry contest coming up.  I've been intrigued by the idea of "feed my sheep" and began to wonder what are my sheep that need feeding? or Jessica's? How can I feed the sheep in my ward etc. Now to the main topic of discussion.  Jessica and I are having some trouble getting motivated to get in shape and healthy etc. So we thought "what would get us motivated?" and the answer was: work toward a "funner" goal. I had a mental flashback to elementary school, and in the principal's office there was this giant glass pyramid that they were trying to fill with pennies so every week we would each bring in as many pennies as we could find until this pyramid was all the way full and then they gave us icecream sandwiches. Then they kept track of which grade or class was ahead and we kind of competed that way, and I remember that it really motivated me to bring in pennies. So I would like to do something like that. Jessica's friend has a chart/system that she has used for a contest like this. You get points for eating good foods, exercising, praying, reading a good book etc and lose points for eating bad food or being lazy etc. It lasts 6 weeks, hence "fit in six", though I would rather work towards 100,000 points as a family ( you can each get 1,000 per week) or go boys vs girls and the losers have to throw a party at the end of the 6 weeks. I just really want to lose weight, though this isn't a weight loss competition. Here are the rules:

Fit in Six Rules (6-week program)


Weigh In – Weigh yourself every Monday. Add 10 points to your total score for the week if you lose at least 1/2 pound. Honor system of course! THIS IS NOT A WEIGHT LOSS COMPETITION! You will only receive 10 points out of a possible 1,000+ points each week for losing weight. If you choose to skip the weigh in, that’s fine! (The weight loss part is just an added bonus to becoming fit! Some of you may even gain a little weight because you’ll be building muscle! Don’t fret though, this is good weight!)

Daily Points – Keep tally of your points on the daily point tracker sheet provided. You’ll need to print a new point tracker each week. We will go from Monday morning to Monday morning. Total your points and email the number of points you got that week. If you send your points on Monday, add 5 points to your total, or if you send later than Wednesday that week, minus 5!

Good Food – Add 5 points for each serving of good food eaten in the Fiber, Protein, and Dairy groups. Add 5 points for each serving of fruits and vegetables. Drinking 60-64 ounces of water (around 8 cups) each day also adds 5 points to your daily score. Don’t forget to tally each good food you eat on your chart!

Bad Food Points – Subtract 5 points for every SERVING of bad food eaten. NO MAX!

Cardio Points (walking, jogging, elliptical, bicycling, swimming, heavy yard work, etc.): 15–29 minutes = 15 points; 30–45 minutes = 20 points; and 46+ minutes = 25 points.
(25 points a day max and no points for Sunday.)

Resistance Training (weights, pilates, yoga, pushups, sit-ups, lunges, squats, stretches, etc.): 15 minutes = 5 points; 30 minutes = 10 points; and 45+ minutes = 15 points.
(15 points a day max and no points for Sunday)

After 9 p.m. – Earn 10 points if you eat NOTHING after 9 p.m. (or 1 to 2 hours prior to bed time).

Addiction – Choose something you struggle with that takes away from living a healthy lifestyle, whether it’s a food addiction, computer addiction, or addiction to sleeping/lack of sleep! Whatever the addiction, you receive 5 points for each day you do not succumb.

Personal Prayer Points – There’s a special relationship between your body and your spirit. Strengthen your spirit as you strengthen your body. You receive 10 points for daily personal prayer.

Read – Read an inspirational book and get 10 points each day you read!

Daily Calendar – On Sundays, we will email a list of things you can do each day of the week for an extra 5 points. Watch closely—one day will always be a “free” day where you can have one thing off the bad food list without subtracting any points!


Food list

GOOD FOOD

(You are not bound to eating only the foods listed, just use good judgment!)



• 3 Fiber – up to 15 points each day: (5 points for each serving)

Oatmeal (i.e. old-fashioned or Quaker Weight Control)

Whole grain hot cereals (unsweetened)

Low-sugar, high-fiber cereals (i.e. All Bran, Fiber One, etc.)

Whole wheat or whole grain bread, pitas, and tortillas

Brown Rice

Legumes (black beans, kidney beans, etc)

Etc.



• 2 Protein – up to 10 points each day: (5 points for each serving)

Fish (tuna, salmon, halibut, etc)

Shrimp

Chicken (w/o skin)

Turkey (breast or ground)

Extra lean beef

Eggs, Egg Whites, Egg Beaters

Protein Shake (less than 250 cal per shake)

Cottage cheese (nonfat or 1%)

Legumes (black beans, kidney beans, etc)

Tofu

Etc.



• 2 Dairy – up to 10 points each day: (5 points for each serving)

Skim or 1% milk

Low-fat cheeses (string cheese, mozzarella, laughing cow, etc)

Low-fat or nonfat yogurt (Dannon Light ‘n’ Fit, 1 cup: 80 to 100 calories)

(If you are lactose intolerant or you have issues with dairy, you can achieve

similar results with soy products, a calcium supplement, etc.)



• All Fruit – up to 15 points each day (5 points for each serving)

(You can eat more servings of fruits, you just don’t get more than 15 points!)

• All Vegetables – up to 15 points each day (5 points for each serving)

(You can eat more servings of veggies, you just don’t get more than 15 points!)

BAD FOOD

(Subtract 5 points for each SERVING of food you eat a day on this list, as well as other unhealthy choices not specifically listed.)



• Sugary cereal, full-fat granola

• White flour pancakes, waffles, biscuits, etc. (You may have one serving of white pasta, potato, etc. each day, but two servings results in -5.)

• Fried or cheesy foods, full-fat cream sauce or other fattening sauces (marinara is OK)

• Bakery items such as muffins, cake, bagels, doughnuts, brownies, cookies, pie, etc.

• Soda or other drinks with sugar

• Full-fat mayo or sour cream, butter, margarine, creamy sauces, full-calorie/full-fat salad dressings, dips, etc.

• Ice cream, whole or 2% milk, cream, full-fat cheeses, full-fat cream cheese

• Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, etc.

• Fast food, restaurant food, pizza (If you do go out, there are usually healthy selections available that you can order. A veggie pizza from Papa Murphy’s is a great choice, but a pizza loaded with tons of meats is not!)

• Chocolate, candy, candy bars, pop tarts

• Full sugar syrups, jams, jellies

• High-sugar or high-calorie protein bars over 150 calories
SAFE FOODS

(No points given or taken away)



• Unsweetened cereals: Cheerios, Wheeties, Crispix, etc

• Nuts

• Low-sugar jams

• Diet soda or Crystal Light (both not necessarily good for you)

• Protein bar less than 150 cal

• 100-150 calorie snacks

• 100-calorie popcorn or air popped popcorn (with no butter!)

• Sugar-free jello, fat-free sugar-free jello pudding

• Light, fat-free, or sugar-free Cool Whip

• Skinny Cow ice cream sandwich or other low-calorie frozen desserts (no more than 150 calories per serving)

• Mustard, salsa, relish, pickles

• Spray butter, Pam

• Olive oil, canola oil

• Other low-calorie, low-fat healthy alternatives