Week 7 Taroko National Park, Taiwan & Salt off Table
kaliswalker
Posts: 1,316 Member
This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE and post questions and comments on your team’s discussion board. Thanks!
🌎️Challenge #7 Saturday, August 20 - Friday, August 26🌎️
✈️DESTINATION - Taroko National Park, Taiwan 6,000 Miles - Exercise & Salt off Table & Tiny Habit
Taroko National Park is Taiwan’s precious gem. It boasts a beautiful array of marbleized canyons, caves, deep rocky gorges, cascading waterfalls, and clear turquoise rivers that wind through narrow cliff faces. The park is 355 square miles, with 140 named mountains; the highest of which is Nanhudashun at 12,277 ft. in elevation.
With so much to see, we will focus on 11 mi long Taroko Gorge, the Park's crown jewel, and one of the seven wonders of Asia! This is the world's largest marble canyon with immense vertical cliffs, carved by the blue-green waters of Liwu River; which flows from the Central Mountains of Taiwan to the Pacific Ocean.
We will visit scenic areas with different vantage points of the raging river below and majestic cliffs above. Highlights include the looming Qingshui Cliff, the twisting vistas of the Tunnel of Nine Turns, and the dramatic hanging bridges of Swallow Grotto, Cisingtan Scenic Area, and Hualien Stone Sculptural Park. Then there’s the Eternal Springs Shrine, which hugs a lush green hillside. Having a professional local guide makes this a great trip!
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 – Salt off Table & Tiny Habit
This week let's keep the salt shakers off the table to improve our health. Most Americans eat too much salt, and not just from salt shakers but sodium in processed foods. The average American sodium intake is 3,400 milligrams of salt. A new study suggests reducing salt intake would lead to a longer healthier life.
The American Heart Association recommends adults consume no more than 2,300 milligrams of salt, about 1 teaspoon per day. But the "ideal limit" is 1,500 milligrams per as recommended by the American Heart Association for people at high risk of hypertension. Consuming too much salt can raise blood pressure, which in turn can cause heart disease, stroke and kidney disease.
Even if you are not adding salt at the table or adding it to recipes, you could still be getting over the recommended daily limit of 2300 milligrams of sodium. More than 70% of the sodium Americans eat, is added by food manufacturers. We than purchase the products in stores or restaurants.
For instance some salad dressings, a single serving (2 tablespoons) has over 23% of one's daily value in sodium. Bread rolls, canned vegetables, tomato sauce and chicken breasts are among the worst culprits in the US. Chicken breasts? Yes, because salt is added in the manufacturing process to plump up the breasts so they look bigger and more appetizing.
Some tips to reduce your salt/sodium intake
• Review the nutrition labels - besides salt, the label could use terms such as monosodium glutamate (MSG, common in Chinese food), sodium citrate, sodium alginate and sodium phosphate.
• Become familiar with common sources. The foods with the highest levels of salt include breads, rolls, pizza, sandwiches, cold cuts, cured meats, soups, burritos, tacos, savory snacks such as chips, popcorn and crackers, chicken, cheese, and omelets.
• Stop using the salt shaker. That helps, even if most of your sodium intake is from processed foods.
• Try spicing without salt.
• Reduce your portion size, as less food means less sodium. Prepare smaller portions at home, and consume less when eating out.
• Prepare your own food when you can. Limit packaged sauces, mixes, and “instant” products (including flavored rice, instant noodles, and ready-made pasta).
• Consider your condiments. Choose light or reduced-sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
• “Unsalt” your snacks. Choose low sodium or no-salt-added nuts, seeds, and snack products (ie. chips and pretzels)—or have carrot or celery sticks instead.
• Add flavor without adding sodium. Try no-salt seasoning blends and herbs and spices instead of salt to add flavor to your food.
• Make lower-sodium choices at restaurants. Ask for your meal to be prepared without table salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask if nutrition information is available and then choose options that are lower in sodium.
• Avoid eating out and consume more minimally processed foods at home by eating more fresh and flash-frozen fruits and vegetables.
• Give sodium the “rinse”. Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating. This removes some of the sodium.
• Watch your veggies, no sauce, just seasonings or low sodium or no-salt-added canned vegetables.
Remember, a daily goal for adults is only 1 teaspoon of salt or 2300 milligrams.
✔️To Score Points
1) Salt off Table = 10 for the day, all meals.
2) Do Tiny habit at least once daily = 10 points.
🏆 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
Living the Good Life - Salt off Table & Tiny Habit
1. Salt off Table = 10 for the day, all meals.
2. Do Tiny habit at least once daily = 10 points.
My Exercise: 30
My Salt off Table: 10
My Tiny Habit: 10
****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.
🌎️Challenge #7 Saturday, August 20 - Friday, August 26🌎️
✈️DESTINATION - Taroko National Park, Taiwan 6,000 Miles - Exercise & Salt off Table & Tiny Habit
Taroko National Park is Taiwan’s precious gem. It boasts a beautiful array of marbleized canyons, caves, deep rocky gorges, cascading waterfalls, and clear turquoise rivers that wind through narrow cliff faces. The park is 355 square miles, with 140 named mountains; the highest of which is Nanhudashun at 12,277 ft. in elevation.
With so much to see, we will focus on 11 mi long Taroko Gorge, the Park's crown jewel, and one of the seven wonders of Asia! This is the world's largest marble canyon with immense vertical cliffs, carved by the blue-green waters of Liwu River; which flows from the Central Mountains of Taiwan to the Pacific Ocean.
We will visit scenic areas with different vantage points of the raging river below and majestic cliffs above. Highlights include the looming Qingshui Cliff, the twisting vistas of the Tunnel of Nine Turns, and the dramatic hanging bridges of Swallow Grotto, Cisingtan Scenic Area, and Hualien Stone Sculptural Park. Then there’s the Eternal Springs Shrine, which hugs a lush green hillside. Having a professional local guide makes this a great trip!
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 – Salt off Table & Tiny Habit
This week let's keep the salt shakers off the table to improve our health. Most Americans eat too much salt, and not just from salt shakers but sodium in processed foods. The average American sodium intake is 3,400 milligrams of salt. A new study suggests reducing salt intake would lead to a longer healthier life.
The American Heart Association recommends adults consume no more than 2,300 milligrams of salt, about 1 teaspoon per day. But the "ideal limit" is 1,500 milligrams per as recommended by the American Heart Association for people at high risk of hypertension. Consuming too much salt can raise blood pressure, which in turn can cause heart disease, stroke and kidney disease.
Even if you are not adding salt at the table or adding it to recipes, you could still be getting over the recommended daily limit of 2300 milligrams of sodium. More than 70% of the sodium Americans eat, is added by food manufacturers. We than purchase the products in stores or restaurants.
For instance some salad dressings, a single serving (2 tablespoons) has over 23% of one's daily value in sodium. Bread rolls, canned vegetables, tomato sauce and chicken breasts are among the worst culprits in the US. Chicken breasts? Yes, because salt is added in the manufacturing process to plump up the breasts so they look bigger and more appetizing.
Some tips to reduce your salt/sodium intake
• Review the nutrition labels - besides salt, the label could use terms such as monosodium glutamate (MSG, common in Chinese food), sodium citrate, sodium alginate and sodium phosphate.
• Become familiar with common sources. The foods with the highest levels of salt include breads, rolls, pizza, sandwiches, cold cuts, cured meats, soups, burritos, tacos, savory snacks such as chips, popcorn and crackers, chicken, cheese, and omelets.
• Stop using the salt shaker. That helps, even if most of your sodium intake is from processed foods.
• Try spicing without salt.
• Reduce your portion size, as less food means less sodium. Prepare smaller portions at home, and consume less when eating out.
• Prepare your own food when you can. Limit packaged sauces, mixes, and “instant” products (including flavored rice, instant noodles, and ready-made pasta).
• Consider your condiments. Choose light or reduced-sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
• “Unsalt” your snacks. Choose low sodium or no-salt-added nuts, seeds, and snack products (ie. chips and pretzels)—or have carrot or celery sticks instead.
• Add flavor without adding sodium. Try no-salt seasoning blends and herbs and spices instead of salt to add flavor to your food.
• Make lower-sodium choices at restaurants. Ask for your meal to be prepared without table salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask if nutrition information is available and then choose options that are lower in sodium.
• Avoid eating out and consume more minimally processed foods at home by eating more fresh and flash-frozen fruits and vegetables.
• Give sodium the “rinse”. Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating. This removes some of the sodium.
• Watch your veggies, no sauce, just seasonings or low sodium or no-salt-added canned vegetables.
Remember, a daily goal for adults is only 1 teaspoon of salt or 2300 milligrams.
✔️To Score Points
1) Salt off Table = 10 for the day, all meals.
2) Do Tiny habit at least once daily = 10 points.
🏆 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
Living the Good Life - Salt off Table & Tiny Habit
1. Salt off Table = 10 for the day, all meals.
2. Do Tiny habit at least once daily = 10 points.
My Exercise: 30
My Salt off Table: 10
My Tiny Habit: 10
****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.
0