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KALISWALKER's Photo KALISWALKER Posts: 24,090
5/15/20 12:19 A

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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 #7 Saturday, May 16 - Friday, May 22 emoticon
emoticon DESTINATION - Grand Canyon, USA 5,000 Miles Exercise & No Evening Eating (NEE) & Social Connection

We are leaving the cities behind and heading to a very famous landmark and river. We will land in Las Vegas and then be whisked away by Eco Friendly Tours to our destination in Arizona. The Grand Canyon is among the earth's greatest natural wonders. 65 million years ago in the earth's shifting, a huge 140,000 square miles area of land was lifted a mile and a half above sea level, forming what is now the Colorado Plateau. For the last 6 million years, the 1,450 mile Colorado River has slowly carved its way down through the many layers of rock. The river and its tributaries, together with the erosive forces of rain, snow, heat and cold, have formed a spectacular steep sided gorge 277 miles long, one-mile deep and at some points 18 miles across. We are here to enjoy this spectacular scenery!

You will thrill with a sightseeing flight over the Grand Canyon. Park Ranger Smith, our guide will tell us about the nature, science, history and culture of the Grand Canyon. Experience two billion years of geologic history in mere minutes! Fly over the Dragon Corridor, the Grand Canyonís deepest and widest part, to get up close and personal with towering buttes, stately temples, rugged cliffs and a quick turn around the North Rim. On the ground we will go to Desert View Point, ascend to the top of a 70 ft. tall stone Watchtower for a panoramic view that extends for more than 100 miles. For the adventurous tour the park by mule.

Pictures bit.ly/2LHjwjj

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 - No Evening Eating (NEE) & Social Connection

Night Eating Syndrome is defined by two core criteria: the ingestion of at least 25% of your daily calories AFTER supper and/or awakening to eat at least three times per week. It has a dramatic impact on the total quantity of food you consume. If you are like me, I never knew there was anything special about my naughty little habit. What? And it even has a name!

Spark says - You may have a problem with evening eating IF:

* MORE than one-third of your meals & snacks are eaten after 5:00 PM
* MORE than one-third of your total calories are consumed after 5:00 PM
* Evening eating constantly occurs with another activity

What 5 PM means is eat 2/3 of you daily calories BEFORE 5 PM and 1/3 after 5 PM. We should aim to eat 2/3 of our calories before dinner, spreading them throughout the day.

We are all aware that time schedules are different for everyone. For someone working the 11 to 7 shift, 5 PM might be 8 or 9 AM. The important thing to remember for the best benefit of the NEE, is eating 2/3 of your calories before your last meal of the day.

Good Habits - 1) Structured eating and sleeping times will help you spread your food intake over the day so that you're less hungry at night. 2) Having a meal plan for snacks and meals can also reduce anxiety about how much you are eating and help you spread your food throughout the day. 3) Relaxation techniques help manage nighttime eating syndrome. 4) If you are prone to eating high-fat, high-sugar, high calorie junk food at night, remove it from your house.

Make a list of low-calorie snack options. Select one for the evening (if you are an evening eater). Eat one, but not more.

Is Evening Eating Destroying Your Weight Loss Efforts? Plan activities to do throughout the evening, that do not include food and focus on better sleep habits. Remember Nighttime Eating has been linked to excess calorie intake, obesity and poor health.

bit.ly/2Z3p67d

For some of us not eating in the evening is like intermittent fasting. For me that would be no eating between 5 PM - 7 AM. It's not my aim to do so, but I choose not to eat in the evenings.

Note - If itís late at night and youíre about to start eating, go to bed rather than wandering into the kitchen. Do not reward yourself with food for staying up late. Late-night snacking can add an extra 500 calories to your daily intake!

emoticon Summary

Record all exercise minutes. It's 5,000 Miles Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life: No Evening Eating & Social Connection

No evening eating (NEE) except for one planned low-calorie snack (200 calories or less) or none = 10 points (all or nothing)

Social Connection MINIMUM of 10 minutes a day = 10 points

We will record this on one thread. (example)

Exercise: 30
My NEE: 10
My Social Connection: 10

Team Exercise: 600 + 30 = 630
Team NEE: 80 + 10 = 90
Team Social Connection: 40 + 10 = 50

****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.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Summer 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
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