Get FIT Connections™ is a step by step approach to help you bring about lifestyle changes to lose weight and become healthier. Each of the topics is based upon current research about what works in weight management. Whether you want to lose weight, increase your exercise, eat more nutritiously, think positive thoughts, or change your unwanted behavior, you will have the key information to create your healthy lifestyle. Work on one contract before moving on to the next. Check with your physician before beginning any weight management or exercise program.
Click onto the topics after the
calendars for more information. You will be more successful with the
program if you tackle 1 contract each week as outlined in the calendar.
Click on the days in red for your motivational message and reminders.
The contracts will be available on the date listed so you don't download
everything at one time and get overwhelmed. Pretend you are attending a
class, but in the comfort of your office or home! Everything in red is
a link.
This is what you will need to start the program.
- Download the
GetFIT Connections Goal Booklet
to help you make nutrition, behavior, and physical
activity goals. You can select which goal coupons to complete each
week during the 10-week program. Suggestions are listed below under
each Contract. These are just suggestions, and you can complete
whatever goal(s) you want to during the week. Try to complete 1-2
goal coupons a week.
- You will find the following nutrition tools
helpful. Cooking With MyPyramid is a 186 page
spiral bound family cookbook with helpful tips, nutritious and
delicious recipes (breakfast, lunch, dinner, and snacks) and
contains many challenges to motivate you to prepare recipes and make
changes. Each recipe lists the food group amounts in each serving
and a challenge to help you prepare the recipe. Use your Healthy
Snack Wheel and MyPyramid Slide Guide to help yourself select
healthy snacks and follow recommended daily food group amounts.
Weekly GetFIT Connections™
Contracts
Click on
each title in red and other information in red for the link
What does the current research say that you can do to help you lose weight and keep it off? Find out if you are in the right step to begin a lifestyle change in your diet.
Download the GetFIT Connections™
Goal Coupon Book with 16
Coupons
Download the booklet Manage Your Healthy
Lifestyle with the Right Goals For You
Use
the Cooking With MyPyramid 25 Stars Challenge Workshop on page 30 in
Cooking With MyPyramid. Set up the individual or family
rewards as directed on page 31-33.
Determine how many calories, fat, saturated
fat, sodium, and fiber you need per day based on your gender, age,
and activity
level, as
well as daily and weekly food groups.
Evaluate your diet
using the 5-Day Food Recorder. Compare your diet to the
recommendations of MyPyramid and take the Nutrient Checklist.
To
help you - Try GetFIT
Connections Goal Coupons 1 (Recommended Exercise Times), 2 (Make
Activity Accessible), and 3 (Follow MyPyramid). Charts A and B will
also be helpful.
Use the
Pyramid Slide Guide to find your
recommended calorie and food group recommendations.
Do
the Breakfast Checklist on page 51 in Cooking With MyPyramid. Try a
mix or blend breakfast smoothie on page 55-58. Make oatmeal the
night before breakfast. Use the recipe on page 63.
Evaluate your pantry and take a
trip through the GetFIT Connections™
Grocery Store.
Discover tips for low-fat cooking and baking as well as tips for
flavoring your meals.
After
analyzing the foods you eat, prepare to make your grocery shopping
list for what you will buy based on your
5-day Menu Planner. Use the
GetFIT Connections™
Menu Planner and Grocery
Shopping List.
Take a tour through the aisles of the GetFIT
Connections™ Convenience Grocery store to help you make your
shopping list.
Learn how to label read for maximum nutrition
at the grocery store. Then come home and learn tips for baking,
cooking, and flavoring your dishes. If convenience is your choice,
then by all means take advantage of the convenience tips.
To
help you -
Try GetFIT Connections™
Goal Coupons 5 (Read the Nutrition Facts Label) and 7 (Look for
Whole Grains).
Use the
Healthy Snack Turn to help you
select healthy foods at the grocery store
Pack a tasty lunch for work or school with the tips on page 83 in
Cooking With MyPyramid. Make your own salad dressing with the tips
on page 91 and try the Salad Kabob recipe on page 89.
Read
the TIPS on page 4-5 in Cooking With MyPyramid on how to select
fresh and frozen vegetables as well as how to keep vegetables
tender-crisp.
Are you aware of the behaviors that cause you to gain weight? Use the Behavior Awareness Worksheet to help you pinpoint those behaviors and create reasonable solutions.
To
help you - Try GetFIT Connections™
Goal Coupon
6 (Manage Difficult Situations)Read
Words of Wisdom to Adults in Cooking With MyPyramid to help create
healthy eating habits for your family
on page 9-10. Help to limit portion sizes is on page 11.
Find out how physically active you are. Use the Activity Guideline to see if you are exercising 1000 calories per week. It's easier than you think when you know how to motivate yourself.
To
help you - Try GetFIT Connections™
Goal Coupon
8 (Make Exercise a Part of Your Day) and Goal Coupon 9 (Vary Your
Veggies Each Day)
Reward
yourself when you exercise 30 minutes on your 25 Stars Challenge
Worksheet on page 30 in Cooking With MyPyramid.
Are you setting your goals too high? Learn how to set goals you can accomplish and evaluate your progress.
To
help you - Try GetFIT Connections™
Goal Coupon
4 (Follow Recommended Portion Sizes) and Reward Ideas on the inside
back cover.Switch
to NUTRICIZED snacks on page 148 in Cooking With MyPyramid. Pita
Salad Pockets (page 159 ) are a unique way to pack a salad for a
snack.
Instead of raiding the refrigerator, pinpoint what you are hungry for and control your eating. Help is on the way for those awful food cravings.
To
help you - Try GetFIT Connections™
Goal Coupon
10 (Sweeten With Sugar) and Goal Coupon 11 (About Fats)Use
the 15 Tips in Cooking With MyPyramid to help you plan healthy
meals. Use the MyPyramid √ box that is included with each recipe to
see the food group servings each recipe contains.
If you eat out more than a couple times per week, then you need to pay close attention to what you are ordering. Discover
dining out tips for fast food and sit down restaurants.
To
help you - Try GetFIT Connections™
Goal Coupon 12 (Use More Nuts and Beans in Place of Meat) and Goal
Coupon 16 (Make Dining Out a
Success)
If
you decide to stay in and cook dinner, try the Southwest Turkey
Meatloaf on page 118 in Cooking With MyPyramid.
Use positive affirmations and creative visualization to boost your self esteem and help you through difficult situations.
To
help you - Try GetFIT Connections™
Goal Coupon
13 (Take a 10-15 Minute Activity Break) and Goal Coupon 15 (Get
Enough Calcium in Your Diet)
Be
a role model for your children and set healthy eating habits. Use
the tips on page 99 in Cooking With MyPyramid as well as the After
Dinner, During Lunch, and Before Breakfast Activity ideas to
increase your metabolism. Try the Baked Squapple Crisp on page 131.
Can you guess the 2 main ingredients from the name?
What do you do to help yourself get through the typical holiday weight gain of 5-10 pounds.? Are you a stress eater? How do you elicit support from someone and how do you give support to someone? Discover the answers to help you with these situations.
To
help you - Try GetFIT Connections™
Goal Coupon
6 (Manage Difficult
Food Situations) and Goal Coupon 10 (Sweeten With Fruit)
More
tips to lower sugar and sweeten with fruit are on pages 36-37 in
Cooking With MyPyramid. The Fruit and Yogurt Breakfast Salad on
page 60 sweetens with a variety of fruits in place of sugar.
Keep off the weight you've lost by using proven techniques. Find out what has helped other participants maintain their weight loss. Re-motivate yourself to make small changes that add up to big lifestyle changes.
To
help you - Try GetFIT Connections™
Goal Coupon
14 (Limit Sodium and Increase Potassium)
Help
for portion sizes is on pages 11-12 in Cooking With MyPyramid. Also
try the Fruity Chewy Granola Bars recipe on page 155. Portion out
the bars into individual bags and freeze one half of them. Also,
throw a healthy party for your family or school with the ideas on
page 13.
You will find the following nutrition tools helpful. Cooking With MyPyramid is a family cookbook with helpful tips, nutritious and delicious recipes, and contains many challenges to motivate you to prepare recipes and make changes. The book comes with a
Healthy Snack Turn™ to help you select nutritious foods at the grocery store and a Your Pyramid Connections Slide Guide™ to help you determine your recommended daily food groups and amounts based on your age, activity, and gender. Each can be ordered separately or as a set. The cookbook comes with the tools and is $14.95. Individually the tools are $3.50 each.Click on each picture to find out more.
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health professional to answer questions you might have regarding a nutritional
or medical condition. Before beginning an exercise program, check with your
physician.