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8/1/18 8:12 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 #6 Saturday, Aug 4 - Friday Aug 10 emoticon
emoticon DESTINATION - La Paz, Baja California Sur, Mexico 10,791 Miles - 20 Minute Meal & 9" Plate & Exercise

The challenge begins Saturday morning. 20 Minute Meal & 9" Plate & Exercise done prior to SATURDAY DOES NOT COUNT!!!!!

Our destination is Espiritu Santo Island in the Sea of Cortez, Mexico. It is a 2 hour boat ride to the island, but the ride is so relaxing and the scenery is magnificent. The camp is set up on the beach where you can paddle board, snorkel, kayak, dive, hike, fish, tour the island, swim with the playful seals and sea lions, or simply relax and read a book in the middle of fantastic nature. Some glampers enjoy a digital detox: no phone, no Internet and no television - a true escape from a busy life.

Pictures bit.ly/2NGrBn9

Map bit.ly/2uNUqXT

Race - You must exercise to earn air miles to get your team to the destination.

1 minute of exercise = 1 air mile

DAILY MAXIMUM 120 exercise minutes/air miles.

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Living the Good Life – 20 Minute Meal & 9" Plate

Shoveling down the food means lots of extra calories in a short amount of time, because you don't allow your body time to register that it no longer requires food. What is the effect of those extra calories on your weight? It promotes weight gain and makes you feel out of control of your eating habits. This week we eat slowly, so we don't overeat.

A study showed:

Slow eaters consumed 2 ounces of food per minute.
Medium-speed eaters consumed 2.5 ounces of food per minute.
Fast eaters consumed 3.1 ounces per minute - larger bites and chewed less

Overweight people take in fewer calories when they slow their normal eating pace. The 20 Minute Meal aka Mindful Eating helps us recognize the signs of satiety, and to feel more satisfied with each meal and to eat less.

To eat slowly

- take smaller bites/nibbles
- chew more slowly and thoroughly
- set a minimum number of chews per bite (20 - 40 chews per bite)
- notice the taste, texture, smell, temperature of each bite
- savor each bite, really enjoy it
- put your fork down between bites
- take a drink of water between bites
- eat regularly scheduled meals to avoid being overly hungry
- eat in a calm environment with minimal distractions
- eat high-fiber foods that take more time to chew
- if you find yourself rushing, put your utensils down, take a minute to re-focus
- make time to have the 20 minute meal
- at the 10-minute mark, you should be about halfway done
- eat with a slow eater and pace yourselves to them, ie. picky little kids and chatty dinner companions

Allow your body’s natural satiety mechanisms to do their work. You can actually feel full sooner. Take a page from the Europeans, who love to linger over their meals.

Someone invented a dental device to use at meal time, much like a dental retainer. It reduces the size of your oral cavity and forces you to slow down and eat smaller mouthfuls, resulting in weight loss. Sparkers are smart people and can learn to eat more slowly and take smaller bites without such a device.

Spark - Deliberately slow down and make eating a very deliberate event - focus on the taste and mouth-feel of each bite, and enjoy every morsel. It takes about 20 minutes between the time you start to eat and the time your brain gets the signal that you are full. If you eat very quickly, it is easy to overeat, especially if you are with slower eaters and you continue to nibble until they are finished. If you eat most of your meals in 20 minutes or less, this could be a problem for you.

Have fun trying something new - eat with a smaller utensil - salad fork, small spoon, chop sticks.

20 Minutes & The "Pause" - is all over the internet and I am going to credit it to Linda Spangle and her book 100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan

"When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable. In fact this pause seems to correlate exactly with the moment your stomach indicates it's taken enough food. If you continue to eat, you quickly move to the level of being too full."

At some point in the process of eating a meal, most people stop briefly and lay down their forks. Then they might stretch, talk a little, or read the newspaper. After this pause in their eating, people will often glance at their food and decide if they want more. If they resume eating, they soon exclaim, "I shouldn't have eaten that because now I'm too full."

Avoid “overshoot the runway”, finishing the meal before your natural satiety signals kick in, and you end up overstuffed. "Watch carefully for the eating pause, and then use it as a guide to STOP EATING!!"

Take at least 20 minutes to eat your meal and see if you notice The "Pause". Aim to stop eating when you are satisfied or just right. Don't eat till you are stuffed.

For this challenge eat your meal in 20 minutes or MORE.

Score 5 points/meal - MAXIMUM 15 points per day.

emoticon Summary

Record all exercise minutes. It's 10,791 Miles Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life - 20 Minute Meal & 9" Plate

20 Minute Meal = 5 points per meal all or nothing. If you eat in less than 20 minutes, no points for that meal. Daily MAXIMUM 15 points

Use a 9 Inch Plate for all your meals for the day = 10 points

You can record this on one thread. (example)

My Exercise: 20
My 20 Minute Meal: 15
My 9" Plate: 10

Team Exercise: 130 + 20 = 150
Team 20 Minute Meal: 60 + 15 = 75
Team 9" Plate 50 + 10 = 60

****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 for your personal issues.

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.

Edited by: KALISWALKER at: 4/28/2019 (12:11)
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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