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KALISWALKER's Photo KALISWALKER Posts: 24,088
5/21/20 10:12 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 #8 Saturday, May 23 - Friday, May 29 emoticon
emoticon DESTINATION - Bangkok Thailand 5,000 Miles & Exercise & Meal Planning & No Evening Eating

The challenge begins Saturday morning. Exercise & Meal Planning & No Evening Eating (NEE) done prior to SATURDAY DOES NOT COUNT!!!!!

emoticon Friday night to Thursday night - plan meal for the next day. That means that at the end of the week, your Friday posting of points will be for meals eaten that were planned on Thursday night.

National Geographic named Bangkok the Ultimate City! Thais know it as "The City of Angels". I remember it from a favorite old movie “The King of Siam”. It’s an Asian country that was never been colonized, and even with rapid modernization, the Thai people have retained much of their beautiful culture and amazing hospitality.

Bangkok is a very cosmopolitan city with a population of 11,000,000 people, and a wealth of history, magnificent temples, palaces, authentic canals ("Venice of the East"), busy markets and a vibrant nightlife. Take in the ancient treasures amid an impressive cityscape, urban society and modern luxuries.

There are fun ways to explore Bangkok - a bicycle tour, a canal tour, ride the sky train, even explore by tuk-tuk (a 3-wheeled cross between a golf cart & a Vespa). Bangkok boasts a stunning 50,000 places to eat - thousands of Thai restaurants, and a huge selection of world-class international cuisine too. See The Grand Palace, one of the most impressive architectural sites in Asia, the Vimanmek Palace Complex and ancient temples.

Note: "Sa-wat-dee" is the general greeting in Thailand and covers the English "Good morning" and "Good Afternoon". Please remember shoes must be taken off before entering temples!

Pictures bit.ly/3cRAsQ3

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 – Meal Planning & No Evening Eating (NEE) emoticon

This week we will plan our meals so we make good choices. The goal is to know what, how much, when to eat, and how to prepare it. Commit to what you will eat and stick to it! This will keep us from impulse eating. Plan for success!

During this time when many of us have more time at home, we are cooking more. Take an inventory (really you can even write it down) of your freezer, fridge and pantry. Inspire/Challenge yourself to come up with creative ideas/recipes to use the food you have on hand. Be especially creative with leftovers (pre-planned meals).

Advance meal planning brings calm and order to decisions about breakfast, lunch and dinner. You save time and money, balance your calories for the week, and you are prepared for each meal with your daily or weekly meal plan. You buy groceries based on the plan and buy only what you need for the recipes.

Can you do a week's menu plan and enter the food and beverages in the nutrition tracker in advance? LOL I wish we all could be that thorough.

Regardless of how you plan your meals, aim for something that gives you direction for healthy eating. Click on this link to see a sample of a meal plan and grocery list.

bit.ly/3bPpBEU

Meal Planning Made Simple bit.ly/2zV3yPK

Have fun with this allrecipes.com you put in the ingredients you have on hand and abra cadabra dozens of recipes appear www.allrecipes.com/

emoticon IMPORTANT - Please check out these amazing Spark features. This is the way to simplify entering food into the nutrition tracker and make meal planning a pleasure.

Mix & Match Meal Planner bit.ly/2LKrPL9

Plan Healthy Dinners bit.ly/36iUyQF

Once you plan the 3 daily meals, you can calculate the nutritional values/calories in advance and adjust the plan if you are over or under for calories, etc. Can you enter the food before you eat it? When you total up your nutrition for the day does it meet the goals of your diet?

Note - If you follow the Spark diet on the nutrition tracker or enter your own, the meal plan and calorie calculations are done for you, you just need to follow it. AND the grocery list is also made for you!

Example of my diet goals based on the Canada Food Guide and 1,400 calories.

2 Fruit, 5 Vegetables, 6 Grains, 3 Dairy, 2 Protein, 2 Fat, Sugar (I tally how much added sugar in a day eg. on oatmeal)

Each evening I write down tomorrow’s menu for breakfast, lunch, dinner and snacks. If I am eating out, I plan for it. Next I tally it up to see if I have met the nutritional targets for each food group. Then I calculate the calories and adjust as required. This week my goal is to do a weekly meal plan on Friday.

**** For the sake of this week’s challenge, each evening write down your menu for the next day. The objective is to plan what you will eat rather than walk to the fridge and forage. Do a plan that works for you.

**** Important - Know in the morning what you are having for dinner so you have the food on hand and the time to prepare it. Know at bedtime what you will eat for breakfast AND lunch!

Optional (but not extra points) – Plan your menu for the week and shop for the foods you need. If you are ordering in or doing take out, include that as part of your menu planning, but make it PLANNED not spur of the moment, oh I don’t feel like cooking tonight.

Set yourself up for success this week!

Meal Planning Points

Each evening write down your menu for the next day - breakfast, lunch, dinner and all snacks. The next day follow the menu plan. The points are for EATING the PLANNED meal.

For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points, to a daily maximum of 9 points. If you skip a meal no points for that meal.

emoticon Friday night to Thursday night - plan meal for the next day. That means that at the end of the week, your Friday posting of points will be for meals eaten that were planned on Thursday night.

If you are eating out - write down the name of the restaurant and fill in the details after the meal.

emoticon Summary

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

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life – Meal Planning/Eaten Daily MAXIMUM 9 points

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

Exercise: 45
Meal Planning: 9
My NEE: 10

Team Exercise 85 (total from last post) + 45 = 130
Team Meal Planning: 18 + 9 = 27
Team NEE: 80 + 10 = 90

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

Edited by: KALISWALKER at: 5/22/2020 (14:13)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Summer 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71692


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