Saturday, August 17, 2013

Baby Steps to Weight Loss...FITNESS JAR CHALLENGE

A friend had the idea of a FITNESS JAR CHALLENGE, wherein you place scraps of paper with healthy choices in a jar and complete one per day. When I taught school, we had a math 'challenge' called DROPS IN THE BUCKET, with the concept that if you practiced the basic concepts daily, you add a drop of knowledge to your 'bucket.' By the end of the year, you have acquired a wealth of knowledge in your bucket o' brains.

The same concept holds true in the challenge. It is like taking baby steps in this healthy life style journey and by the end, maybe you can RUN! I developed a different version very particular to me. I used to exercise obsessively. But, with MS, I simply cannot do that. My focus needs to be more on healthy eating and positive thinking. I also assigned point values to each choice. Some will be more challenging to me, specifically. My idea is that I want to make a COMPLETE change; a turn around. I want to make a 180 TURN! I used some ideas from Jillian Michael's book, "Slim for Life," as well as thoughts shared at Weight Watchers, coupled with my own goals.

Next, I like numbers. I like patterns. I'm hoping to establish a routine and possibly even healthy habits. I'm aiming for a 180 turn (180 points earned) by 1/4/14. I will allow myself a few throw backs, since some days with MS, you physically cannot do what your spirit/soul wants to. I have some exercise concepts in the challenge, but acknowledge that there will be times that I'll have to save it for days of increased strength. And, in all honesty, it will also put me under, possibly, for days after. So, if I pull out two physical options on consecutive days, I need to be realistic.

I tend to get down when I don't see a particular number or downward movement on the scale. Since my most recent MS exacerbation, I have been down because I just can't move that scale as I'd hoped. So, I'm going to change my focus. When I had strength, I was able to lose 5.4% of my body weight. Now I can't. Be REAL. Be HONEST. Be LOVING.

Instead, I'm going to acknowledge that I have weaknesses and can do one thing per day to increase my HEALTH.

Here's my personal list: (use it if you want, modify it to your own goals, and GOOD LUCK)



SLIM LIST (list of WHYS)
“Make it Personal”

3 points

Measurable Goals

2 points

“Behold the Power of the Pyramid”

3 points
After washing my hands, 1 min positive affirmations

1 point
Smoothie for Breakfast


2 points
Salad for lunch


1 point
No dairy

2 points
No bread today

2 points
No sugar all day (refined)
3 points
Walk outside

1 point
After using the bathroom, 2 push ups

2 points
NO chemical crap (no processed foods)

3 points

3 full meals today

1 point

“You are beautiful, strong, and capable” repeated 5 times every time you enter or pass the kitchen
1 point
Under calorie allotment (track food, as well)


3 points
Make a weekly menu and grocery list. FOLLOW it.

1 point per day followed
Grocery shopping with no junk purchased


2 points
Plan ahead (and track accordingly)


2 points
Date night with hubby and make a SMART choice

2 points
Bag it for the week (small portions with info written outside baggie)

3 points
Journal food choices and feelings

2 points

One piece of fruit with every meal

1 point per meal

60 oz. of water

1 point

Meds every day this week

1 point per day
Fiberwise

1 point per day
62 oz. of water

2 points
Electrolytes

1 point


100% whole grains

1 point
Yogurt instead of sugar/chocolate all week

2 points every 2 days
Salad/soup once a day


1 point per day

Colorful meals today

1 point per color total


Create a vision wall

5 points

Lunges everywhere I walk for ½ the day

2 points
Journal

2 points

64 oz. of water

2 points
Healthy breakfast

1 point

5 crunches before and after every meal

3 points

Water aerobics

3 points

Buy organic

1 point

Try a new vegetable (or new way with a veggie) every day this week

1 point per day

Dance with baby girl

2 points
Choose a mantra and repeat 10 times in the morning, afternoon, and evening

2 points

Report to someone on positive changes made yesterday, today, and plans for tomorrow

2 points

1 point for every day w/o chocolate

Reboot for 3 days


3 points

Attend WW this week and report

2 points


Balanced diet today (discriminate, don’t eliminate)

2 points

“Slim for Life” Meal plan


3 points

“If it didn’t come from the land or sea, or have a mother, avoid.”

2 points


Real versions, “Go back to Nature.”

2 points

“Eat in Technicolor”

3 points (all day)
2 points (one meal)

Visit the local market this week

1 point

Meds every day this week

3 points (end of week)

After washing my hands, 2 min positive affirmations

2 points

Be seasonal

1 point


Eat every 4 hours

2 points

Snack is 20% of allotment (4 by 4= 4 meals—snack being one, every 4 hrs)

2 points

Eat w/o distractions


2 points

No juice today


1 point
80/20 every day this week (80% greens, leans, fruits & 20% treats)

1 point

Eat 2 water-packed foods (watermelon, zucchini, cucumbers, etc)

1 point

Apple a day keeps the doctor away (every day this week)

1 point per day

Crawford video

3 points

Weights during commercials of 1 hr show

3 points

No shopping while hungry this week

2 points

Fish for dinner


3 points
“Kick the Can” (no foods from a can)

1 point
Precut fruit for the week/day

2 points
Journal

2 points

No food with more than 5 ingredients all week (or bought at the grocery store)
1 point

Try a new meal and blog about it

3 points

Kid size (plates, cups for juice, bowls)

1 point

Colorful w/o much white (2 white per day)

1 point per day

Brush teeth after each meal

1 point

Put down fork after every bite

2 points
Fiberwise

2 points

Picnic this week

3 points
Soup or Salad once a day

1 point per day

Find an inspiration


2 points
Talk with hubby about progress, issues, and concerns

1 point
Healthy breakfast


2 points

Work out playlist

1 point


3 jumping jacks every hour until 8 p.m.

3 points

Drink a cold glass of water before every meal/snack

1 point

Eat each meal with my left hand


1 point
When I get a craving this week, listen to music that is uplifting and/or calming.

2 points
Eat 5 walnuts or 8 almonds before 2 meals today

1 point
Emergency Plan for 3 triggers/issues

3 points
Yoga

2 points
Take three bites ONLY of treats for 3 days.

3 points

Read a health book for 5 minutes with every craving

1 point


Brush my teeth after every meal and snack and before cravings

2 points

Check all labels for MSG. Avoid ALL WEEK

1 point
In bed by 10:30 p.m.

1 point per night
Get a massage

1 point
Meditation

1 point

Pray for 10 minutes to God about goals and assistance

2 points

Grow something you can eat

3 points

When going grocery shopping only pay with cash

2 points
Pair a protein with a carb

2 points
Slim pick for date night

2 points
Chew gum

1 point

Eat with chop sticks


2 points

Cut food into smaller portions

1 point
When going out to dinner, tie a ribbon around waist. When it expands, STOP

3 points

Leave wrappers out and take inventory at the end of the day

1 point

No carbs at night


3 points
5 day combo (1 pt each):
*Spinach & citrus
*Veggies & healthy fat
*Vitamin D & calcium
*Grapes & Nuts/Fish
*Protein & Starch

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