Book Club Sign-Ups

Sister McKinney has done an awesome job of organizing the evening book club!! She even has the year planned out for the most parts. There are several months available still to host a book of your choosing so don't hesitate and sign up with Sister McKinney today!!

Here is our book list for the year (so far!). There are a few blanks and I would love them filled in...don't be shy!!! We would love to get some "new" hostesses...although I will take any of you again in the year if you want to. There are only 4 slots left...let's fill them in ladies! "So many books....so little time"!

January 6 - The Last Lecture by Randy Pausch
hosted by Allyson McKinney

February 3 - Life Lessons from the Book of Mormon by Jack B. Christianson & K. Douglas Bassett
hosted by: Donna Miller

March 3 - 44 Scotland Street by Alexnader McCall Smith
hosted by: Robin Scott

April 7 - An Emotional First Aid Kit for Mothers by Linda J. Eyre
hosted by: Peggy Kennington

May 5 - The Magic of Ordinary Days by Ann Howard Creel
hosted by: Christi Budge

June 2 - Eve & the Choice Made in the Garden of Eden by Beverly Campbell
hosted by: Stefanie Adams

July 7 - Book TBA
hosted by: Marnee' Seamons

Aug 4 - Available

September 1 - "The Book Thief" by Markus Zusak
hosted by: Allyson McKinney

October 6 - Available

November 3 - Available

December 1 - Available

Book Club News

A.M. Book Club News:

Hello Friends!

This is belated.....I'M SORRY! Life just gets a little crazy at times!

FEBRUARY A.M. BOOK CLUB

BOOK: Julie and Julia

AUTHOR: Julie Powell

Thursday, February 4th

9:30am

at kristi call's home

PLEASE RSVP!

cell phone: 259.3050

home phone: 323.4831

HAPPY READING!

Love, Kristi

P.M. Book Club News:
Greetings fellow book lovers! Just a reminder that Evening book club is THIS WEEK! Wed. the 3rd, 7 p.m. at Donna Miller's home. The book is "Life Lessons from the Book of Mormon." Please let Donna know if you will be able to attend.

March 3rd will be at Robin Scott's and the book is "44 Scotland Street" by Alexander McCall Smith.

We are still in need of someone to sign up for the August - December book clubs. Don't be shy!!! As soon as I hear back from Marnee and Christi on their book titles, I will give you a list of books through July. Hopefully, we will have a few more takers and can give you a list for the whole year! Wouldn't that be great?????? If you know of ANYONE who would like to join us, please invite them! And please consider hosting one of our nights!

See you on Wednesday!!!

With Luv,
Allyson McKinney
e-mail me if interested in hosting a month or have any questions: scrapally@hotmail.com

Tomorrow....'Good' Goods Exchange...Come!!!

Tomorrow is our "Good Goods Exchange" from 10 am until 12 noon in the cultural hall!!

What ever doesn't get taken will be donated to a charity !!

No money will be exchanged, it is just a provident way for us to share what we don't need with those whom we love who might need what we have !!!!!

It's a Boy!!!!!

Welcome....
Carson Douglas Linford
6lbs 80z
19 inches long

I'm sorry i'm a bit behind posting but we wanted to welcome Baby Carson to the world and our ward family!! We all can't wait to see how you grow!! Congrats Linford Family!!!

So let it begin....Healthy Living here we come!!!!

*We are still getting teams with their members situated so bear with us. Thank you.*

The challenge has commenced this day and the entire Relief Society is a buzz with the goals that faces us, to become healthier not only physically but spiritually as well!! So enjoy this 2 month challenge. Rely on your team mates to see you through. If you falter, remember tomorrow is a new day and try again. We can't wait to see how this challenges affects each and every one of us for the better.

Best of luck!
We know you all will do fabulous!!!!

Here is a break down of the teams per Sister Scott. Questions please contact her at crabby_cakes@att.net or 559-312-7326

Team 1: The Featherlight Fairies(mtg. Thurs. at 8 pm)

Susan Tanner Suzyq152@hotmail.com

Robin Scott Crabby_cakes@att.net

Kim Hansen kimilyh@gmail.com

Jen Garrison

Sara Rhames

DeAnn deannbrunsvik@yahoo.com

Jessica Brunsvik

Gill Dockstader

Team 2

Kelly Laing kkeekins@sbcglobal.net

Yolawnda Stutzman

Morgan Childs

Stefanie Adams cs_adams@sbcglobal.net

Laawna Murchison
Kendra Olson

Team 3

Connie Nielson connie.nielson@hotmail.com

Diane Hayes myeightkids@hotmail.com

Kelly Wipfler

Linda Jaeckel swjaeckel@sbcglobal.net

Linda Saunders

Sandy Kharazi

Gerry Merrill

Kristi Call (she will be a call in most of the time)

Team 4

Allyson McKinney scrapally@hotmail.com

Donna Miller donnam121@comcast.net

Ann Winiecke danandannw@yahoo.com

Teri Stringham tdsew@sbcglobal.net

Linda Ryan lcr_supermom@hotmail.com

Peggy Kennington pegysukenn@aol.com

Team 5

Sandy Done jmdone@sbcglobal.net

Carol Hutchason

Karen Miles

Lee Houston

Terry Olsen terryo1904@aol.com

Darlene Neault

Janet Watson JFwatson99@gmail.com

Team 6

Alicia McFarland AliciaMcFarland@sbcglobal.net

Sarcie McFarland

Amy Heasley

Shelly Petty

Heidi Doxie

Melinda Bennett melindabennett@sbcglobal.net

Mary Luke Maluke1@hotmail.com

Healthy Living Challenge: Rules

Dates:

1. Competition officially starts~Monday January 18^th and ends on March 18^th.

2. This is where it gets a little confusing...depending on what day your team meets, that will be YOUR actual start day. Then you and your team will end the competition on that day of the week. So for example: If your team meets on Tuesdays. You will begin the competition on Tuesday, January 19 and you and your team will end the competition on Friday March 19. If you meet on Saturdays, you would begin on Saturday January 23 and end on March 23. Got it?

3. No date cheating! Meaning - if you meet on Tuesdays, you can’t change your last weigh-in date to a

Saturday to get extra days in for those final last pounds. Or if you meet on Saturdays you can’t take your start weight sooner than that day.

4. COMPETITION CELEBRATION – Thursday March 25th 7:00 pm. We will have a little celebration to brag about the weight you lost and announce the winners. FYI, There will be no munchies at this celebration (you won’t want to put the weight back on :)

Teams:

1. Find your Team Leader on the chart. Call her to find out what day/time you are going to meet.

2. Come to your first weigh-in with a team name idea. As a team, decide on the best one to go with.

3. Work together as a team. Do as little or as much as you want together. Just remember the team with the most points wins. So encourage each other to do better each week.

4. Be competitive to see results!

Weigh-Ins:

1. Meet once a week for a weigh-in (on the set day assigned). Keep that same day & time each week.

2. Use the same scale each week. You get to count half pounds, so you want a scale that can show that.

3. Wear as little clothes as possible (well this is a ―church thing‖ so careful!). Take your shoes and socks before weighing in. It might be best to wear the same thing to each weigh-in for the most accurate results.

4. Make your weigh-ins fast, simple and to the point, unless you are going to workout together afterwards.

5. Measurements will also be taken (see ―Weekly Chart‖ on the rules pages for more details).

6. Bring your weekly chart sheet to your weigh-ins.

7. You will be penalized if you miss a weigh-in!

Weekly Chart:

1. I have provided a chart for you. There are 2 charts per page. Print out 4 of these sheets and cut them in half, so you have a chart for each week. Save them all until the end.

2. Fill this out daily (see ―Point Tallies‖ on the rules pages for more details). Remember, you start your first day with the day of your first weigh-in and then chart the rest of the days accordingly.

3. ―Starting Weight‖ - each week at your weigh-in, indicate your weight here. The same applies for the ―Starting Inch Measurements‖. Then at the next weigh-in, you will find out your new weight and indicate what that is on the ―Weigh-in Weight‖ line. Then you will take that new weight and put that on your next week’s chart for the ―Starting Weight‖. The same method applies for the Inch Measurements.

4. Add up each daily total. Remember Sunday you get a day of rest, from the exercise portion only.

5. Add up all the day’s totals and indicate that # on the ―Weekly Chart Points‖ at the bottom of the sheet.

6. Figure out how many points you earned per number of pounds you lost. Indicate that on the ―Points for Pounds Lost‖ line.

7. Figure out any points that you lose, which will be deducted from your week’s total and indicate that on the ―Lost Points‖ line.

8. Then add your ―Weekly Chart Points‖ to your ―Points for Pounds Lost‖. Then subtract your ―Lost Points‖ from that number and that will be your ―Weekly Point Total‖. You will then indicate that number in the box in the upper right hand corner.

9. Then indicate the total number of inches lost on the ―Inches Lost‖ line. (No points for this).

10. Give your ―Weekly Point Total‖ & your ―Inches Lost‖ numbers to your Team Leader.

Point Tallies:

1. Exercise:

• If you exercise for 20-30 minutes a day = 10 points.

• If you exercise for 31-45 minutes a day = 15 points

• If you exercise for 46-60 minutes a day = 20 points. (You can split this time up during the day.)

• Maximum daily points are 20 (except you don’t get to count any points for Sunday...rest, rest, rest!)

2. Water:

• You should be drinking at least 64 oz. (8 oz. = 1 cup) a day. However if you aren’t anywhere near that, it may take you time to adjust (but get on it, so you don’t let your team down)

• For every 8 oz. = 1 point

• Maximum daily points are 9.

• If you aren’t already drinking that amount and your body isn’t use to it, the bathroom will be your new favorite place, whether you want it to be or not.

3. 7 + Hours of Sleep:

• 7 or more hours of sleep = 5 points. (7 hours of consecutive sleep!) That does not mean you can

sleep for 6 hours and take a 1 hour nap later in the day.

4. 5 + Fruits and Vegetables:

• 5 or more combined fruits and vegetables = 10 points.

• See Fruits & Veggie serving info under “Tips” for examples of serving sizes.

5. No Eating After 8:00 pm:

• Eat after 8...put on the weight! A general rule of thumb is to not eat at least 2 hours before bed.

So we will go by the honor code on the timing, not necessarily ―8:00 pm‖. Just remember the

more you eat later at night, the more it just sits there!

• No eating 2 hours prior to bedtime = 5 points.

6. Prayers:

• Personal Prayers = 2 points (this means your own personal prayers at morning and night,

not family prayers, dinner prayers, prayers said at church, etc.)

• Maximum daily points are 4.

7. Scripture Study:

• Daily Scripture Study=5 points (this is any of the scriptures, Bible, B of M, D & C, Pearl of Great Price).

8. Service:

• Do some kind of service for someone outside of your family (we know you already serve your family all day, every day) =5 points/week. OR if you go to do temple service once that equals 20 points for the whole month. So you can either do an act of service once a week for 4 weeks and get 20 points or go serve at the temple once that month and get all 20 points.

9. Pounds Lost:

• 1 pound lost = 10 points.

• 1/2 pound lost = 5 points.

8. Points Lost:

• No show to a weigh-in = (-10) points. OUCH! Don’t miss these! If you are out of town, then you better just lose an extra pound to make up for those 10 points lost. You cannot have make-up days for weigh-ins. *** Sorry but we have to stress commitment to your team. There has to be accountability for those of you who might fall into the ―flakey‖ category.

• If you exercise for only 3 days a week or less = (-10) points. You can’t expect to get 10 pounds off if you don’t do the work, now can you? :)

How to do the Inch Measurements:

1. Have a sewing tape measure available so you can measure yourself.

2. Arms: Measure around the bicep.

3. Bust: Measure smack dab around the center of your breasts and all around your back (like a bra fitting).

4. Waist: Measure right above your hips, along your belly button line.

5. Legs: Measure one leg, under the groin area, around the biggest part of your upper thigh.

6. Add those measurements up for one combined inch total. Round up or down to the nearest 1/2 inch.

7. Why? You might be asking why we are doing this. The reason is...it might be interesting to see where you have lost the weight. You might also put weight on by building muscles. So by measuring, you can see where you are losing weight (or not). This may help you target those areas that need extra work.

8. Optional - This is optional, you don’t have to do the measurements if you don’t want to. However there will be a winner for the person with the most overall inches lost.

Prizes:

1. Winning Team - all players on the winning team will win a prize.

2. Most Pounds Lost Individual - wins a prize.

3. Most Inches Lost Individual - wins a prize.

4. Most Points Total-wins a prize.

(Numbers 2-4 will be the people outside of the winning group…..we want to share the joy of prizes!)

Tie-Breakers:

1. Team Tie - In the event of a tie for overall team points, the team that had all players lose 10 pounds will get an extra 10 points. If teams are still tied after that, we will then defer to the team who lost the most pounds overall.

2. Individual Tie - In the event of a tie of individual pounds lost or inches lost, we will then defer to those individual’s overall competition points.

*** Keep your weekly charts to prove the tie breakers (and you may also want to keep it for posterity! :)

Tips and Hints: Take it or leave it

Sweet Cravings:

• Chew Gum (sugar free) - if you are craving a little something sweet (it still has calories, but it would be better than eating a sweet snack).

• Chocolate - Can’t give it up? A great solution is: York Peppermint Patties and 3 Musketeers Bars. These are some of the least fattening chocolate solutions. :)

(The following is info I found online from various studies that I summarized and used for our chart guidelines)

Water Info:

Drinking a big glass of water whenever you feel hungry and before a meal or snack, it fills the

Don’t drink all of the water you need per day all at once. Divide the amount you need and drink several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.

Drink water when you first get up. Imagine walking into a dark room and looking for something. Chances are you will stumble and maybe even fall unless you turn on the light. Or consider starting your car in sub-zero temperatures and putting it into gear without waiting for the engine to warm up. Either situation can lead to problems or even disasters. The same is true of the human body. Without water to ―wake up and turn on‖ the body each day, you may be running on empty, especially if you skip breakfast altogether. Have a glass of cool water right after you wake up in the morning to tell your body it’s time to get started. Like a gently flowing stream that pushes along debris and rocks, your circulatory system needs fluid to get rid of stubborn free radicals and residue from burned calories that were used during the night’s metabolism. Refresh your system with a drink of water.

Drink water before a workout. Depending on the temperature, humidity, and your body’s fluid levels, you may need one or several glasses of water, each about eight ounces, to arm yourself against dehydration during an indoor or outdoor workout.

Drink water after a workout. Following your exercise session, drink up to replace fluids lost by sweating and physical labor. Don’t drink too much too quickly, or you could induce stomach cramps.

But make sure you drink enough so you don’t stay dehydrated.

Drinking and Walking. Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, and then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to ―drink when thirsty‖ rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.

Have a glass of water when you’re tired. Feeling tired? Fatigued? Need a nap but can’t take one? Have a glass of water. Because of its ability to move quickly throughout the body, water can reach your brain and activate it right before a meeting or other situation where you need to pay attention. Cold water, especially, will wake up your body to keep you alert.

Stop drinking water two hours before bedtime. If you don’t like getting up at night to use the bathroom, avoid fluids two hours before bedtime, and visit the bathroom a couple of times before you go to bed.

Eight glasses of water a day? More or less? The amount of water we need to drink each day can vary. The 2008 August issue of Mayo Clinic Women’s Healthsource lists factors that can increase the need for fluid, including: Increased physical activity; hot and humid weather; dry indoor air and high altitudes, which reduce moisture in the air; having an illness, particularly one accompanied by fever, vomiting or diarrhea. Data show that women who are adequately hydrated consume about 2.7 liters (91 fluid ounces) of total water a day. Since food typically accounts for about 20 percent of fluid intake, this means drinking roughly 2.2 liters (74 ounces or about 9 cups) of beverages a day.

Exercise Info:

Thirty minutes of exercise every day? And in some cases, even more? While it might not be music to your ears, it is health to your body. Meeting the 30-minute threshold will help a person maintain a healthy weight and reap health benefits like lowering the risk of heart disease, osteoporosis, diabetes, and hypertension, according to the guidelines. The Department of Agriculture and the Department of Health and Human Services indicate that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adulthood. The amount of physical activity a person needs climbs, depending on his weight status. For those who are following the 30-minute guideline and gaining weight anyway, they may need as much as 60 minutes a day to prevent weight gain. And at the high end of the spectrum is 90 minutes of exercise every day. The 90-minute recommendation is for people who have been significantly overweight, lost a substantial amount of weight, and seek to maintain that weight loss in the long term. Data from the National Weight Loss Registry indicates that people who have been overweight succeed in losing and maintaining weight loss for an extended period if they are highly active during the period when they are maintaining the loss.

Sleep Info:

How many hours should you sleep? There's no normal number of hours that quantifies a good sleep, just like there's no normal shoe size. Most adults need seven to nine hours a night; others manage just fine with six. Just don’t overdo it and get too much sleep, since spending excess time in bed can be a sign of another health problem, such as depression or chronic fatigue syndrome. A 2007 British study found that people who slept the same amount of time (seven hours) each night lived longer, on average, than people who adjusted their schedules to either add or subtract hours from their nightly slumber. Finding your own ideal sleep/wake cycle—and staying consistent—is key to healthy sleep, which ideal for an overall healthier you.

(5) Fruit and Vegetable Serving Info:

How Much Is Serving Size of Fruits and Vegetables? The United States Department of Agriculture sets a serving size for fruit or vegetables to be equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving. How did the USDA decide that one-half cup is a serving size? The decision was based on the portion sizes that people typically eat, ease of use and nutritional content of fruits and vegetables.

Eating the recommended amounts of fruits and veggies is easy since all product forms count: fresh, frozen, canned, dried, and "100%" juice. The following chart is just an example of some fruits and veggies to give an idea of serving portions.