Saturday, January 8, 2011

Fit in Six Health Challenge

A friend invited me to participate in a Fit in Six Challenge Group she is running. It started on Monday and it has been a great way to help me discipline myself. I thought I'd give you a basic overview, if any of you are looking for some kind of plan to help you loose some weight.

Basic overview:
  • Eat good food each day (see good food list below) and stay away from bad foods (also see list below)
  • Drink 8 cups (64 oz) of water each day
  • Take a vitamin each day
  • Exercise (both cardio and resistance) - with the challenge you get points for exercising M-Sat but Sunday you rest
  • Don't eat after 8 p.m.
  • Choose an addiction to overcome that keeps you from living a healthy lifestyle (for me it is my daily chocolate feedings)
  • Read something inspirational for 10 minutes each day
  • Personal prayer daily
I like that the program is simple and I also get "points" for doing things I also have as goals to make sure I read the scriptures daily and pray. Taking time to meditate on higher things definitely is good for our health.

Below are the lists of good, bad, and safe foods.

Good Foods
3 Fiber (goal is 25 grams a day)
*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, ~10g/
*Whole grain bread, pita bread & tortillas
*Brown Rice
*Legumes (black beans, kidney beans, etc)

2 Protein
*Fish (tuna, salmon, halibut, etc)
*Chicken (w/o skin)
*Eggs, Egg Whites, Egg Beaters
*Protein Shake (less than 250 cal per shake)
*Cottage cheese (nonfat or 1%)
*Legumes (black beans, kidney beans, etc)

2 Dairy
*Skim or 1% milk
*Lowfat cheeses (string cheese, mozzarella, laughing cow, etc)
*Lowfat or nonfat yogurt (Dannon Light ‘n Fit, 1 cup ~ 80 to 100 cal)
--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

All Vegetables

*Multivitamin (Centrum gets good reviews)
*Calcium and Vitamin D (Oscal Ultra or Caltrate 600 Plus - good
*Fish oil capsules on days when you did not eat fish (1 gram)

Bad Foods
-Sugary cereal, full fat granola, etc
-White flour pancakes, waffles, biscuits (Only one serving of white pasta, potato, etc a day)
-Fried foods, saucy foods, cheesy foods, full-fat cream sauce
-Bakery items such as muffins, cake, bagels, doughnuts, brownies, cookies, pie, sweet roll, danish, etc
-Soda or other drinks with sugar
-Mayo, sour cream, butter, margarine, creamy sauces, full calorie/full fat salad dressings, dips
-Ice cream, whole or 2% milk, cream, full fat cheeses, cream cheese
-Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, etc.
-Fast food, Restaurant food, pizza (There are some good choices – your discretion)
-Chocolate, candy, candy bars, pop tarts
-Full sugar syrups, jams, jellies
-High sugar or high calorie protein bars over 150 calories.
-Regular beer or wine

Safe foods (these snacks have been great in helping me get a little "sweet" for the day
-Unsweetened cereals/Low in Fiber: Cheerios, Wheeties, Crispix, etc
-Low Sugar Jam
-Diet Soda or Crystal Light (both not necessarily good for you)
-Protein bar less than 150 cal
-100 cal popcorn snack or air popped popcorn
-Sugar free jello, Fat free sugar free jello pudding
-Fat free or Sugar free cool whip
-Skinny Cow ice cream ~120 cal a serving (similar ice sandwich or Low cal frozen desserts cream treats)
-Mustard, Salsa, Relish, Pickles
-Spray butter, Pam
-Olive oil, Canola oil
-Low-Cal, low-fat healthy alternatives

This challenge has helped me this week. I've worked out each day, eaten healthy, and I haven't had chocolate or dessert all week (except for my approved snacks on the safe food list). I feel great and I have lost a couple pounds. I hope to be fit at the end of the six week challenge and keep up these healthy habits! Do you have any healthy ideas to share?

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