Week 4 Maya Mountains, Belize - No Random Eating & Meal Planning
kaliswalker
Posts: 1,277 Member
🌎️Challenge #4 Saturday, July 30 - Friday, August 5🌎️
✈️DESTINATION - Maya Mountains, Belize 6,000 Miles - Exercise & Meal Planning & No Random Eating
The challenge begins on Saturday morning. Exercise & Meal Planning & No Random Eating before SATURDAY DOES NOT COUNT!!!!
The Maya Mountains are a pristine environment with abundant wildlife and verdant vegetation. There is an extensive cave system and the tallest waterfalls in Central America. Enjoy the natural pools, cave tubing, birding, horseback riding, hiking, and exploring ancient Mayan ruins.
Visit Cockscomb Basin Wildlife Sanctuary, the world’s only jaguar preserve. There are other wild cats too, the puma, ocelot, margay and jaguarundi. Look for the tapirs, anteaters, armadillos, brocket deer, coatimundis, kinkajous, otters, peccaries, iguanas, and other native animals. Birders are thrilled with the 290 bird species including egrets, hummingbirds, toucan, vulture, and scarlet macaw that live in or pass through the park.
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.
📝Living the Good Life - Exercise & Menu/Meal Planning & No Random Eating
Meal planning saves time, money, and stress which makes healthy eating easier. With a good meal plan, you can make accurate grocery lists and waste less food. You will know exactly what you're using each ingredient for, instead of just buying things and figuring out their use later.
Many of you already know the basics of meal planning, but a review may be helpful. The process of the meal plan starts with a purpose – saving money, special dietary needs, following a diet, convenience, quick meals, preferences, nutrition, etc.
Count out how many meals, and what type of meals, you need to plan for. What did you eat last week? What days do you go out to eat? Take lunches? What days do you usually have left-overs?
Check what foods you have on hand in the fridge, freezer, and pantry. Plan to use up your perishable foods, that typically spoil within a relatively short amount of time, such as fruits, vegetables, meats, and dairy products. What do you have in your pantry? What frozen foods are on hand? Do you have time to look at flyers for foods on sale?
• Breakfast: Do you make a unique breakfast sometimes, or do you generally eat the same thing each morning?
• Lunch: Do you eat out while at work, or do you pack lunches?
• Dinner: What days do you cook? What days do you eat out or eat leftovers?
Once you have a daily or weekly meal plan with recipes you can plan your grocery list. It’s saves time if you can attach the recipes to the menu plan. Integrate leftovers (AKA pre-cooked meals) into the menu to make meal prep easier, and avoid wasting food. It helps to take a few minutes to tidy/clean your fridge before you shop. Put the perishables in easy view to be sure to use them first. Something new? https://foodgawker.com/?s=low+calorie&sort=most-favorited
Once you plan the 3 daily meals and beverages, 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? What about a week's menu plan? When you total up your nutrition for the day does it meet the goals of your diet?
This week we will plan our meals so we know what we will be eating, how much we will eat, when we will eat it and how we will prepare it. This will keep us from impulse eating. Commit to what you will eat tomorrow and stick to it!
Example of my diet – Canada Food Guide and 1,400 calories. 2 Fruits, 5 Vegetables, 6 Grains, 3 Dairy, 2 Protein, 2 Fat, Sugar (how much added sugar in a day eg. on oatmeal)
Each evening I will review/write down tomorrow’s menu for breakfast, lunch, dinner and snacks. If I am eating out, I plan for it. Then I tally it up to see if I have met the nutritional targets for each food group; next I calculate the calories and adjust as needed.
**** For the sake of this week’s challenge, each evening review or write down your meals for the next day. The next day follow that menu plan.
**** Set yourself up for success this week! 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 eating 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.
Meal Planning Points - Each evening review/write out your menu for the next day - breakfast, lunch, dinner and snacks. The next day follow the menu plan. The points are for EATING the PLANNED meal.
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 your planned meal.
✔️To score points this week. Meal Planning - 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.
Summary
Record all exercise minutes. It's 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. Living the Good Life - Meal Planning/Eaten Daily MAXIMUM 9 points
2. Living the Good Life – No Random Eating chose one time a day 10 points. Daily maximum 10 points.
My Exercise: 45
My Meal Planning: 9
My No Random Eating: 10
****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.
✈️DESTINATION - Maya Mountains, Belize 6,000 Miles - Exercise & Meal Planning & No Random Eating
The challenge begins on Saturday morning. Exercise & Meal Planning & No Random Eating before SATURDAY DOES NOT COUNT!!!!
The Maya Mountains are a pristine environment with abundant wildlife and verdant vegetation. There is an extensive cave system and the tallest waterfalls in Central America. Enjoy the natural pools, cave tubing, birding, horseback riding, hiking, and exploring ancient Mayan ruins.
Visit Cockscomb Basin Wildlife Sanctuary, the world’s only jaguar preserve. There are other wild cats too, the puma, ocelot, margay and jaguarundi. Look for the tapirs, anteaters, armadillos, brocket deer, coatimundis, kinkajous, otters, peccaries, iguanas, and other native animals. Birders are thrilled with the 290 bird species including egrets, hummingbirds, toucan, vulture, and scarlet macaw that live in or pass through the park.
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.
📝Living the Good Life - Exercise & Menu/Meal Planning & No Random Eating
Meal planning saves time, money, and stress which makes healthy eating easier. With a good meal plan, you can make accurate grocery lists and waste less food. You will know exactly what you're using each ingredient for, instead of just buying things and figuring out their use later.
Many of you already know the basics of meal planning, but a review may be helpful. The process of the meal plan starts with a purpose – saving money, special dietary needs, following a diet, convenience, quick meals, preferences, nutrition, etc.
Count out how many meals, and what type of meals, you need to plan for. What did you eat last week? What days do you go out to eat? Take lunches? What days do you usually have left-overs?
Check what foods you have on hand in the fridge, freezer, and pantry. Plan to use up your perishable foods, that typically spoil within a relatively short amount of time, such as fruits, vegetables, meats, and dairy products. What do you have in your pantry? What frozen foods are on hand? Do you have time to look at flyers for foods on sale?
• Breakfast: Do you make a unique breakfast sometimes, or do you generally eat the same thing each morning?
• Lunch: Do you eat out while at work, or do you pack lunches?
• Dinner: What days do you cook? What days do you eat out or eat leftovers?
Once you have a daily or weekly meal plan with recipes you can plan your grocery list. It’s saves time if you can attach the recipes to the menu plan. Integrate leftovers (AKA pre-cooked meals) into the menu to make meal prep easier, and avoid wasting food. It helps to take a few minutes to tidy/clean your fridge before you shop. Put the perishables in easy view to be sure to use them first. Something new? https://foodgawker.com/?s=low+calorie&sort=most-favorited
Once you plan the 3 daily meals and beverages, 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? What about a week's menu plan? When you total up your nutrition for the day does it meet the goals of your diet?
This week we will plan our meals so we know what we will be eating, how much we will eat, when we will eat it and how we will prepare it. This will keep us from impulse eating. Commit to what you will eat tomorrow and stick to it!
Example of my diet – Canada Food Guide and 1,400 calories. 2 Fruits, 5 Vegetables, 6 Grains, 3 Dairy, 2 Protein, 2 Fat, Sugar (how much added sugar in a day eg. on oatmeal)
Each evening I will review/write down tomorrow’s menu for breakfast, lunch, dinner and snacks. If I am eating out, I plan for it. Then I tally it up to see if I have met the nutritional targets for each food group; next I calculate the calories and adjust as needed.
**** For the sake of this week’s challenge, each evening review or write down your meals for the next day. The next day follow that menu plan.
**** Set yourself up for success this week! 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 eating 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.
Meal Planning Points - Each evening review/write out your menu for the next day - breakfast, lunch, dinner and snacks. The next day follow the menu plan. The points are for EATING the PLANNED meal.
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 your planned meal.
✔️To score points this week. Meal Planning - 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.
Summary
Record all exercise minutes. It's 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. Living the Good Life - Meal Planning/Eaten Daily MAXIMUM 9 points
2. Living the Good Life – No Random Eating chose one time a day 10 points. Daily maximum 10 points.
My Exercise: 45
My Meal Planning: 9
My No Random Eating: 10
****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.
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