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KALISWALKER's Photo KALISWALKER Posts: 23,917
7/12/18 2:39 P

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This is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. And post questions and comments on the discussion thread. Thanks!
emoticon Challenge #3 Saturday, July 14 - Friday, July 20 emoticon
emoticon DESTINATION - Sabi Sands, South Africa. 11,233 Miles - Fiber & Nutrition Tracking & Exercise

The challenge begins Saturday morning. Exercise & Fiber & Nutrition Tracking done prior to SATURDAY DOES NOT COUNT!!!!!

We will photo safari in the world-famous Sabi Sands Reserve (via Cape Town). Half the fun is getting there! All aboard our charter train the `Rovos Rail, The Ultimate Luxury Trek`, a 5 star hotel on wheels. Feel special, let the luxurious comfort and service soothe your body and soul. View South Africa's spectacular landscapes and visit interesting tourist attractions along the way. Spark high tea is served in the afternoon. At night retreat to your Royal Suite.

Now on to glamping! Our destination is Savanna Private Game Reserve. 5-star tented suites, combine luxury and elegance in a homey atmosphere, with private plunge pools and decks, and world class wildlife viewing. At meal time eat and mingle with the guides or visit a nearby village.

On every safari drive you will see an array of wildlife from leopards feeding on their kill to a herd of elephants crossing the river. The guides are very knowledgeable and use their off road skills to get through brush to get us the best viewing spots of watering holes and grazing herds. Take a close look at the animals who basically ignore the vehicle, which is totally open and seats six at 3 different levels allowing easy viewing for all. Meet the Big Five - Cape buffalo, elephant, leopard, lion, and rhinoceros. You will likely also see cheetah, eland, giraffe, hippo, hyena, impala, wildebeest, wild dogs, zebra and more. There are 2 safaris a day - morning and night with blankets and hot water bottles to keep you warm in the wee hours! Cameras ready!

Pictures Train bit.ly/2NJLj2c

Pictures Safari bit.ly/2L3Ugot

1 minute of exercise = 1 air mile

DAILY MAXIMUM 120 exercise minutes/air miles.

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Living the Good Life – Fiber is Your Friend! & Nutrition Tracking

Have you been getting your 25-35 grams of fiber daily? Fiber is the part of plant-based foods that our bodies can't digest. It passes through our digestive tract without providing nutrition or calories, and yet it is very healthy for us. Perhaps fiber's greatest value is in helping to keep us slim. Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

emoticon Be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it, so aim for 8 glasses of water daily

Let's meet our fiber goals and create a new habit along the way. Read the following Spark article for suggestions on how to up your fiber intake:

bit.ly/2sUAVvZ

The benefits of fiber in your diet:

Aids in Weight Loss, Reduces Risk of Heart Disease, Lowers High Blood Pressure, Manages Diabetes, Prevents Cancer, Reduces Constipation, Hemorrhoids, and Diverticulosis

Here’s how fiber can help:

•Keeps your bowels healthy and aids in preventing constipation by making stools softer and bulkier.
•Lowers your blood cholesterol levels and triglycerides.
•Keeps your blood sugar levels in check by slowing the absorption of sugar and slowing digestion in general.
•Reduces your risk of digestive problems.
•Helps maintain your weight or can help you drop a few pounds by helping you feel fuller longer. And since high-fiber foods require more chewing and digesting time, you’re more likely to eat slowly. This will give your brain time to register that you’re full.

Here is how to get the fiber

•Beans - navy, pinto, kidney, lentils, etc. Tasty and budget friendly too!
•Make breakfast count by eating a high-fiber cereal, one with more than six grams per serving. You can also add more fiber by topping your cereal bowl off with banana slices, strawberries or raisins.
•Grab a fruit as part of a meal or snack.
•Cut down on the “white” by switching to whole-wheat bread, crackers, muffins, pasta and brown rice.
•Add nuts, seeds or beans to a green salad.
•Pack more vegetables into an omelet or casserole, top your pizza with broccoli or spinach and add corn or peas to your favourite soup recipe.

These are the steps to calculate the amount of daily fiber.

1-Go to your nutrition page.
2-Click on the change nutrition goals button.
3-Click on "Add Another Nutrient to Track"
4-Hit drop down arrow and find "fiber" and click on it.
5-Now hit save. It will now be entered on the bottom of your nutritional tracker. (You may have to re-enter your info for today).

1 gram of fiber = 1 point Daily maximum 35 grams/points to record.

Have fun with this:

wb.md/2skXM5l

Spark Fiber

bit.ly/2u251fL

See the USDA My Plate - The goal is for 75% of your plate to be filled with high fiber fruit, vegetables and grains. Every meal. Every day: As you hit the goal on a daily basis, you’ll be eating the right amount of high fiber food needed for healthy and sustainable weight loss. Foods naturally high in fiber are naturally lower in calories and filling to eat. The more of these high fiber foods you eat, the less hungry you’ll be for higher calorie foods.

bit.ly/2zxGx4O

www.choosemyplate.gov/MyPlate

emoticon Summary

Record all exercise minutes. Its 11,233 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life – Fiber

1 gram of fiber = 1 point. Daily maximum 35 grams/points to record.

Track ALL your meals/food for the day = 10 points (all or nothing). Daily maximum 10 points or 0.

You can record this on one thread. (example)

My Exercise: 20
My Fiber: 15
Nutrition Tracking: 10

(Challengers please note: If your device isn't compatible to copy/paste please simply enter your points/numbers as shown above, and the team total can be picked up by the next person to post or one of the Challenge Leaders.)

Team Exercise: 110 (total from last post) + 20 = 130
Team Fiber: 45 + 15 = 60
Team Nutrition Tracking: 50 + 10 = 60

emoticon ****Eating more than 50-60 grams of fiber a day can interfere with nutrient absorption and cause digestive distress. Increase fiber in your diet slowly, and boost your fluid consumption by drinking 8 glasses of water daily.

****Remember if for any reason your health does not allow you to participate in a challenge please does not attempt it. Always follow your doctor's orders.

****Please participate to the best of your ability and accept healthy challenges to nudge you into trying new things. It`s intended to be all inclusive so we can enjoy the challenges together. Let your team leaders know if you have any questions or suggestions to adapt physical challenges.

RECORDING THE TEAM SCORES - After the first three teams arrive, ALL teams will continue to add points until MIDNIGHT Friday. This will give the other teams a chance to make it to the destination and do a little exploring. Those that don't make it will be flown in and begin the next leg of the race with the other teams.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Spring 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71569


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