Lighten Up Your Lighthouse Lighten Up Your Lighthouse Tracking Form Welcome to Lighten Up Your Lighthouse 2012! We are set to inspire some HEALTHY competition among our small groups as we track our nutrition, exercise and quiet time. Individual stats will be compiled together for each Lighthouse's total score each week. Help YOUR Lighthouse earn BRAGGING RIGHTS for the Healthiest Lighthouse at First Family Church! Get ready for another round of LIGHTEN UP YOUR LIGHTHOUSE starting JANUARY 1, 2013! First Name Adding your name to your tracking is optional. You may anonymously track your goals and add them to your Lighthouse weekly totals Last Name Adding your name to your tracking is optional. You may anonymously track your goals and add them to your Lighthouse weekly totals. Lighthouse Name * Lighthouse Name Miller Peters Coleman/Skow Riker Newcomers Eller Godbey Foundations Haws Truth Seekers Karns Ryan Hotchkiss Robran Heminger Wessman Bergquist Jerez Kelly Winter Fortenberry Unearthed AWW Get Real Peterson Savage Rolling Davenport Nelson Young at Heart Please choose your Lighthouse name from this list. If your Lighthouse is not listed, please email Amber Gustafson at ambergcm@msn.com. Minutes of Exercise This Week * Examples: Walking, fitness classes, running/jogging, cycling, weight lifting, rigorous household chores, stair climbing, other physical labor, etc Number of 8 oz. Servings of Water This Week * Eight ounces of water is about the size of a small Styrofoam coffee cup. For best results, replace diet and regular soda with water! Number of Servings of Fruits and Vegetables * Count your servings of fruit and vegetables consumed each week. Anything above 5 servings per day (or 35 servings per week) can be added into this field. It is recommended to consume fresh options when possible and avoiding canned/frozen options and/or foods with creamy/oily/buttery sauces. One serving is equal to one cup. Minutes of "God Time" This Week * "God Time" can consist of any of the following (or a combination of any): Prayer/Meditation/Worship Bible Reading Bible Study Small Group Study Time Listening to or Watching Podcasts/Radio/Online Sermons or Teaching Hours of Sleep This Week * It is recommended that adults get 7-9 hours of uninterrupted sleep each night. Your weekly sleep total should be at least 49 hours to reduce stress, lower blood sugar and blood pressure and increase alertness and productivity. Servings of "Caution Foods" Consumed This Week "Caution Foods" include (but are not limited to): Soda (diet and regular) Cakes, pies, cookies (homemade or manufactured) Fast Food (burgers, fries, subs, tacos, wings, etc) Chips and Snack Items (Doritos, Fritos, Tosteedos, Cheetos, Crackers, Tortilla Chips, etc) Highly Processed Foods (processed cheese, items with high amounts of refined sugars and wheat, items with ingredients you can't pronounce) A serving is equal to the size of a deck of playing cards.
