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Monday, December 20, 2010
Healthy Challenge GAME ON
The best part about this is there is a team of people who will be counting on you, so you will be motivated to do your best. Depending on how many sign up will depend on how many teams we have.
Okay everyone 4 weeks of a getting healthy (hoping for me that includes a little weight loss) CHALLENGE!!! I need enough people to have 2 teams. Here are the rules:
Each day you have the opportunity to earn 100 points: a perfect day would be something like this...
30 meal points (6 points per meal) for eating 5 fully sanctioned meals with no snacking in between. I will provide the list of foods in a bit.
20 Exercise points for getting your butt moving for 20 minutes, this could be anything from a nice walk to a full fledged workout, to dancing around the house with your kids for 20 consecutive minutes!
10 points for drinking 3 liters (yes 3 liters) of water per day, your skin will love you.
15 sleeps points for getting at least 7 hours of sleep that night (or atleast be lying in bed trying to sleep 7 hours before you know you have to be up in the morning.) Those with babies who wake are excused (you really have no control over this)
20 Transformation points - you get 10 for getting rid of a bad habit and making sure it stays gone daily, and 10 points for adding in a new healthy habit and making sure it is added daily.
5 communication points for being in contact with at least one teammate and at least one opponent each day (this includes phone, facebook, e-mails and texts)
Here is the best part...
Each week you get one full day off where you don't have to do any of the healthy things!! Then you also get on meal off. However I found it was easiest to stick to the diet even on my day off... the first week is by far the hardest, but after you get past all the addictions and cravings you realize how great you feel.
Bonus points can be earned. You earn 10 points by turning in your weekly scores on time,this will be Each Monday morning by 10AM, you will want to e-mail me your sheet.
You can also earn a bonus each week equaling 20% of your points earned for the week for losing 1% of your body weight.
Bonus Points can also be earned by doing additional workouts. If you get in an additional 60 minutes over the course of the week you can earn an additional 20 points
10 point snacking penalty for snacking between meals on anything except celery
20 point collusion penalty if any player suggest to any other player a compromise of integrity.
25 point per portion alcohol penalty a portion equals any amount of alcohol up to 6 oz wine, 12 oz beer, or 1.5 oz hard liquor. You may consume alcohol on your day off. If at any point during the game a player fails to earn their weight-loss bonus that player then looses all alcohol privileges for the game.
Last year we had a problem with soda (as it is not part of the approved foods list it is not allowed, not even diet) You may have it on your day off and that is it. Otherwise you would forfiet your food points for that meal or you would be hit with a snacking penalty if it is between meals.
How to win this game:
At the end of the week your points are turned in and an average is taken for each team, and then a running total is kept for the game until the end of 4 weeks. At the end of 4 weeks the team with the highest score wins.
Approved Foods List
Carbohydrates: eat a fist sized portion of carbs or fruits at each meal from this approved list
Beans: Adzuki, Black, Black-eyed, Broad, Butter, Fava, Garbanzo, Kidney, Lentils, Lima, mung, Navy, Pinto, Soy, White
Bran (whole grain)
Bread (whole grain)
Buckwheat (whole grain)
Bulgar (whole grain)
Crackers (whole grain)
Millet (whole grain)
Oatmeal (whole grain)
Quinoa (whole grain)
Rye (whole grain)
Tortilla (whole grain)
Yogurt (fat free)
Proteins: Eat a palm sized portion with each meal
Low fat or fat free
Lean Ground beef
Lean chicken breast
Lean Pork Tenderloin
Lean Steak - eye of round, flank, top round, top sirloin
Wild Game Meat
FATS: Eat a thumb sized portion with each meal
egg yolk (1)
Nut butters: almond butter, cashew butter, peanut butter, sesame butter, sunflower butter
Nuts: (dry/raw) Acorns, almonds, beechnuts, brazilnuts, butternuts, cashews, hazelnuts, hickorynuts, macadamias, peanuts, pecans, pine nuts, pistachio nuts, walnuts.
Seeds (dried): Flax, pumpkin/squash, safflower, sesame, sunflower
Oils: Fish oil, flaxseed oil, nut oil, oil spray (pam), olive oils, udo's oil, vegetable oil.
Veggies: add at least two fist-sized portions to at least 2 meals each day. You may eat unlimited greens that are asterisked with all meals
Sweetners: use sparingly
Pure maple syrup
For those of you interested in playing let me know we will have a weekly weigh in (this may be virtual depending on where you are located) where you will have to share your weight with at least me so we know if you earned your bonus points. Please leave a post if you are interested in playing. We can work out long distance players easily.
Also it would be fun to keep the game interesting, so I was thinking an entry of $10/person, winning team takes all!! Let me know if you are interested in more energy, looser clothes, and an overall feeling of health!!
If you want more info on the game and a great read get the book, The Game On Diet by Krista Vernoff &; Az Ferguson. or you can check out their website at Game on diet website