"Game On!! My friends": January 2013

Sunday, January 27, 2013

GAME ON 2013!!!

Below you will find links to each persons score sheet. To keep your own score, access your personal sheet, sign in to your GMAIL account, and edit your scores. To see someone else's progress, click on their link, sign in to your GMAIL account, and view the scores (for you mischievous ones - sorry you won't be able to edit other peoples scores! Just see them.).

Monique
Mandaran
Tyler
Tammy
Michelle
Larry

GOALS:

Tyler
Diet: No sugary treats, no soda, no "crystal light energy pouches", no chips, 3 servings veggies per day. Fitness goal: 1 minute off of my workout routine per week (3 reps of 0.5 mile run, 25 burpees, 20 v-rocks). Transformation: 30 minutes math study per day. Habit: Web browsing < 1 hr. per day total.

Mandaran
Diet: 1,600 healthy calories per day or less. Fitness: 1 minute off 5k run per week starting @ 30 minutes. Transformation: 30 minutes Thesis work per day. Habit: Only 1 Hulu show per day.

Tammy
Diet: 3 healthy meals per day w/ healthy snacks. Transformation: Scriptures Daily w/ note taking. Habit: Stay active from 5:30pm - 7:30pm each day with tasks, cleaning, laundry, etc.

Larry
Diet: Portion control and no second helpings. Transformation: 30 min. spiritual activity daily. Habit: 1 hour less internet activity/day.

Michelle
Diet: Shred diet. Transformation: Make bed daily. Habit: 5 positive comments to Kenny daily.

Monique
Diet: Shred diet. Transformation: Scripture study daily. Habit: No Soda

What Others are Saying About "THE GAME ON DIET"

"My team won! We beat six other teams in an all-out brawl. I didn't really know these women when I started - one was the niece of my best friend, one was a casual acquaintance- but by the end, they felt like sisters. Every time we talked I was amazed by how much we had in common despite a twenty-year age spread between us. We shared recipes, we shared frustrations, and occasionally we shared a meal off. We supported each other and as a result, we not only won the game, but for the first time in all of our lives, we felt like we were in charge of our diets, and our bodies and our health. And beating all those guys was AWESOME."

-Jesse, 37

"The Game On Diet"

"My first point-loss was on day one of my first game. I absently pulled a half-piece of carrot from my bag and ate it as I walked to the car without even noticing until I swallowed it. Now, this was before the 100-calorie rule. A half of a piece of carrot. This was going to cost me my first point in this game? And, right off the bat, I decided no to say anything, to let it slide: That didn't count. It was absent-mindedness. It's no like it was a Snickers! It was a carrot! less than a carrot! The game is not anti-carrot! Do-over! And then I realized if I was going to play, then it did count- it had to count- because it's not the eating of carrots that I'm trying to fight, it's the absent-mindedness. It's the habit of noticing when I'm putting food in my mouth that I needed to develop. So I told someone about it right away, to shut up the devil on my shoulder. And, it turns out it was the last time I ever lost points for absent-minded eating.

-Bill, 40

"The Game On Diet"

"Nobody hated exercise more than I did, and when I read that I had to exercise for 20 minutes a day to win, I thought I'd just read that O.J. was coming over. But a girl's gotta do what a girl's gotta do, so I strapped on the running shoes and went, and it changed my life immensely! I didn't feel like I needed to sleep more when I woke up in the morning. I had incredible energy throughout the day. My once squishy tummy became more toned and the euphoric feeling I got after only 20 minutes of moving my body was enough to keep me exercising daily, even after the game ended!

-Star, 22

"The Game On Diet"

Rules of Engagement

The Object of the game is to score as many points as possible. At the end of each four week period the team with the most points wins. Each player will be required to pre-pay $40 cash or money order ($10/wk). This will be placed into the "Prize Pot" for the winning team or teams depending upon how many teams we have. Each player must use the score sheet provided to tally his/her points per week. Each week, the point tallies must be reported to the team's scorekeeper. Scorekeeping is based on an honor system--so integrity is essential. Judge yourself at least as harshly as you would judge your opponent. (Remember the ultimate goal is to get healthy and lose weight, and competing for the prize is supposed to make it fun!) This is for serious players only. You are part of a team, and other people will be depending on you to inspire them, and push them, and they to push you. We are competing for a real prize and everyone wants to win so we need people that will push themselves and others, and most of all never surrender!!!

Keeping Score: A perfect day is worth 100 points, and includes:

-30 meal points: 6 pts. per meal for eating five fully sanctioned meals. No snacks between meals. (Celery and Cucumbers are the only allowed snack until you adjust to the five meals a day schedule.) You can follow another diet plan, but you have to let us know before the game starts, and there will be a 100 point penalty if you change your diet during the game so choose wisely.

-20 Exercise points: for 20 min. of exercise 6 days/wk (any type of exercise that makes your breathing speed up)

-10 water points: for drinking 3 liters of water per day

-15 Sleep points: Minimum of 7 hrs. per night

-20 Transformation Points: 10 pts. per day for practicing 1 new healthy habit, and another 10 pts. per day for eliminating one unhealthy old habit. (Choose one good and one bad habit to work on for the whole 4 weeks. Choose carefully though!! You lose 50 points each time you change them.)

-5 communication points: Earn these by contacting at least one teammate and one opponent daily (phone calls, e-mails, and text messages count)

Exceptions

Rule #1 - You get one day off of every aspect of the game. Note that your food day off does not have to be the same day as your exercise day off, which can be different from your sleep day off. You can spread them out throughout the week if you choose.

Rule #2 - In addition to your food day off, you get one meal off a week. At this meal, which can last no more than 1.5 hours, you can eat whatever you want and drink one portion of alcohol without penalty.

Rule #3 -Every day, you can eat or drink 100 calories of whatever you want - except alcohol, soda, or diet soda-without penalty.

Bonus Points

Each week a bonus equaling 20 percent of your points earned for the week is awarded for losing 1 percent of your body weight. If your goal for doing this is to just get healthy we need to have a set goal for you to earn your bonus points each week, i.e., increase the distance you run, or increase your vertical leap, work on a specific goal for a set amount of time each day (needs to be something that will make you work hard) etc..

Penalties

There is a 10-point snacking penalty for snacking between meals, and eating anything not on the sanctioned food list (see the list of Sanctioned Foods and F.L.A.B.B foods) you are allowed to snack on celery and cucumbers and nothing else, until you adjust to your new portion sizing. These are low calorie, plus full of water and high in fiber.

There is a 20-point Collusion Penalty. If any player suggests to any other player a compromise in integrity, e.g., saying to an opponent, "If I eat a snack and you eat a snack, then we both lose points and it all balances out!" the player suggesting the compromise loses 20 points.

There is a 25-point per portion alcohol penalty. A portion equals any amount of alcohol up to 6 oz. of wine, 12 oz. of beer, or 1.5 oz. of hard liquor. One portion of alcohol may be consumed with the meal off without penalty. Alcohol may be consumed freely on the day off. (If during any week of play a player fails to earn their weight-loss/fitness bonus, that player loses the privilege of alcohol on the day off for the rest of the game.

You can step on a scale once a day! Every time after that deduct 1-pt.

We also added a 100-pt penalty if you decide to change your diet during the game. If you are not going to follow this program choose the program you want and stick to it.

Team size does not matter as all team scores are averaged. If we have questions as we go along we can address them as a group here on our blog.

SANCTIONED FOOD LISTS

F.Y.T. Foods (flatten you tummy foods)

Carbs

Amaranth, Barley, Beans: Adzuki, Black, Black-eyed, Broad, Butter, Fava, Garbonzo(Chick Peas), Kidney, Lentils, Lima, Mung, Navy, Pinto, Soy, White, Bran (whole grain), Bread (whole grain), Buckwheat (whole grain), Bulgar (whole grain), Corn, Cracker (whole Grain), Leek, Milk, Milk - soy, Millet (whole grain), Oatmeal (whole grain), Palm Hearts, Parsnips, Pasta (whole grain), Peas, Potato (baked), Potato (sweet), Pumpkin, Quinoa (whole grain), Rice (brown), Rice (wild), Rye (whole grain), Taro, Tortilla (whole grain), Yams, Yogurt (fat-free)

Eat a fist sized portion from the carbs or fruits list with every meal.

Proteins

Dairy (low fat or fat free)

Cheese:American, Cheddar, Cottage, Cream Cheese, Feta, Mozzarella, Quark, Ricotta, Swiss, Egg Whites, Greek Yogurt

Fish

Anchovy, Catfish, Cod, Flounder, Hake, Halibut, Mackerel, Mahi Mahi, Perch, Salmon, Sardine, Snapper, Sole, Swordfish, Tilapia, Trout, Tuna

Meat (lean only)

Beef (ground), Buffalo, Chicken Breast, Duck, Kangaroo, Lamb, Pork Tenderloin, Steak-eye of round, Steak-flank, Steak-top round, Steak-top sirloin, Turkey Bacon, Turkey Breast, Turkey (ground), Venison, Wild Game Meat

Seafood

Crab, Lobster, Mussels, Octopus, Oysters, Scallops, Shrimp, Squid

Vegetarian (low fat)

Seitan, Soy foods, Tempeh, Tofu, Veggie Burgers

Eat a palm sized portion with every meal.

Fats

Avocado, Egg Yolk (one), Olives, Nut Butters:Almond Butter, Cashew Butter, Peanut Butter, Sesame Butter, Sunflower Butter, Nuts (Dried/Raw):Acorns, Almonds, Beechnuts, Brazilnuts, Butternuts, Cashews, Hazelnuts, Hickorynuts, Macadamias, Peanuts, Pecans, Pine Nuts, Pistachios, Walnuts, Seeds (Dried): Flax, Pumpkin/Squash, Safflower, Sesame, Sunflower, Oils: Fish oils, Flaxseed oil, Nut oils, oil Spray (pam), Olive Oils, Udo's Oil, Vegetable oils

Eat a thumb-sized portion with every meal.

Sweeteners

Agave Nectar, Honey, Pure Maple Syrup

Use Sweeteners very sparingly!!

Veggies

Alfalfa*, Artichoke, Asparagus*, Bamboo Shoot, Beans (Green), Beetroot, Broccoli*, Brussel Sprouts*, Cabbage, Carrot, Cauliflower, Celery*, Chard (Swiss), Chinese Cabbage, Collards*, Cress, Cucumber*, Eggplant, Endive*, Fennel*, Gourd, Kale*, Lettuce*, Mushroom, Okra*, Onion, Peas (snow), Peppers, Pumpkin, Radish, Seaweed (kelp)*, Spinach*, Squash (winter), Tamatillo, Turnip, Watercress*, Zucchini*

Add at least two fist-sized portions to at least two meals each day. *You may eat unlimited amounts of the greens with all of your meals.

Fruits

Apple, Apricot, Banana, Blackberry, Blueberry, Boysenberry, Cherimoya, Cherry, Clementine, Cranberry, Currant, Date Durian, Fig, Gooseberry, Grape, Grapefruit, Guava, Huckleberry, Jack Fruit, Kiwi Fruit, Kumquat, Lemon, Lime, Loquat, Lychee, Mandarin, Mango, Melon, Mulberry, Nectarine, Orange, Papaya, Passion Fruit, Peach, Pear, Persimmon, Pineapple, Plantain, Plum, Pomegranate, Quince, Rabutan, Raspberry, Rhubarb, Starfruit, Strawberry, Tamarillo, Tangerine, Tomato, Watermelon

Eat a fist size portion from the cabs or fruits list with every meal.

Condiments, herbs, and spices:

Mustard, salt and pepper, all fresh herbs, but check the ingredients on bottled herbs and spices. (go for the ones that have the least preservatives and no sugar)

Backup: or I'm in a rush what can I eat

Find some organic protein/food bars with as few added chemicals with a nice balance of protein, carbs, and healthy fats - so read the ingredients and look for them!!

F.L.A.B.B (Fat-loading and belly-bloating)Foods to avoid List

All fried foods, High-fat/processed meats, anything made with refined sugar (which includes sugar, corn syrup, high-fructose corn syrup, and sucrose) Anything made with white flour, Butter, Margarine, whole-fat cheese, cream, Dried fruit/fruit juice**

Common foods that fall into these categories:

Baked goods, All sugary breakfast cereals, most breakfast bars, cakes, candy, chocolate, condiments (ketchup, BBQ sauce, etc..), Cookies, Donuts, Ice Cream, Pastries, Pies, Granola**, Potato chips, French fries, Fruit "drinks", Sugar-sweetened beverages, All sodas*, All diet sodas*, Bacon, Fast-food sandwiches and burgers, hot dogs, jerky, salami, sausage, bologna, chicken: nuggets, strips, fingers, fish sticks, mayonnaise

*not options for your 100 calories a day

** not junk food but very high calorie

More Detailed Information can be found in the book "The Game On Diet" by Krista Vernoff & Az Ferguson or at the following link www.thegameondiet.com

"Game On!! My friends"

Sunday, January 27, 2013

GAME ON 2013!!!

What Others are Saying About "THE GAME ON DIET"

Followers

Blog Archive

Rules of Engagement