Week 2 Vancouver Canada & Water & Food Diary
kaliswalker
Posts: 1,293 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 #2 Saturday, January 14 - Friday, January 20🌎️
✈️DESTINATION - Vancouver, Canada 6,000 Miles - Water & Food Diary
The challenge begins on Saturday morning. Exercise & Water & Food Diary done before SATURDAY DOES NOT COUNT!!!!
Our next Blue Zone is in Canada at #12. We are highlighting the province of British Columbia and the city of Vancouver. If all Canadians had the longevity of British Columbians, Canada would be the world's #1 Blue Zone.
A place of interest is Whistler, the site of the 2010 Winter Olympics alpine events. The seniors there exercise 17 hours a week! Now 17 hours of weekly exercise skiing, snowshoeing, gym, hiking, bicycling, windsurfing, canoeing, playing pickleball, etc. sounds like lots of exercise. But like many of us, when they aren't exercising what are they doing? They are sedentary, or not moving for long periods of time while they watch TV, work or are on their tablets, etc. which is a cause for concern. Each of us should be standing up and moving around at least every half hour.
Vancouver with its moderate, oceanic climate, is known for its majestic natural beauty and very active west coast lifestyle. It is nestled between the Coast Mountains and the Pacific Ocean, and is frequently ranked as one of the "best cities to live in". The city is bounded on 3 sides by the ocean and beautiful beaches, with magnificent forests in Stanley Park, a bustling Chinatown, vibrant nightlife, historic Gas Town and Granville Island markets. If you have a some time to spare, take an Alaskan cruise from here!
Fun Facts:
Known as “Hollywood of the North”.
Vancouver has more parks than any other city in the world.
Stanley Park, 1001 acres is half of the downtown peninsula.
Kitsilano Pool at 451' is the longest outdoor swimming pool in North America.
Greenpeace started here.
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 - Water & Food Diary
Living the Good Life – Drink your water, daily maximum 8 cups to record, but drink what you want.
Except for oxygen, there’s nothing your body needs more than an adequate supply of water. Consuming enough water slows down aging, prolongs a disease-free life and lowers the risk of being biologically older than your chronological age, according to a National Institutes of Health study published this month. Water has zero calories. It not only benefits your health, it can help you control your weight.
More than 50% of your entire body weight is made of water, which is needed to:
• Regulate your body temperature.
• Lubricate and cushion joints.
• Flush toxins.
• Relieve headaches caused by even mild dehydration.
• Look younger with healthier skin that is properly hydrated.
• Digest food.
• Maintain regular bowel movements.
• Deliver oxygen throughout your body.
• Reduce kidney stone formations and bladder infections
The sensation of thirst decreases with age, as does the amount of water in our bodies, which makes seniors more at risk for dehydration. Dehydration symptoms can include: A dry or sticky mouth or a swollen tongue. Did you know a routine blood test can detect dehydration, because the serum sodium levels are higher?
How to know if your skin is dehydrated? Your skin typically looks dull and can show premature aging, like surface wrinkles and loss of elasticity. Try the pinch test - pinch the skin on your arm or the back of your hand, and if it stays tented after you let go, this indicates moderate or even severe dehydration. Water moisturizes skin and increases skin elasticity. Be the best version of yourself, stay well hydrated!
Even mild dehydration can be a physical stressor to the body. You can experience tiredness, nausea and loss of appetite, and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights. Or you may think you are hungry when you are actually thirsty or dehydrated. Before reaching for an unplanned snack or eating between meals, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait. When you stay hydrated it’s easy to keep your appetite in check. Replacing high-calorie drinks with water saves calories and helps with weight loss.
While it may not always be practical to count up ounces during the day, for most of us, using a combination of thirst as a guide, as well as looking for a pale-yellow urine color, can indicate that we are well-hydrated. It's normal to have to urinate about six to eight times in a 24-hour period.
🌟Build healthy forever habits - have a glass of water on the table each time you eat and make a point of drinking it all. Ideally even drink a glass of water before a meal. It can 'fill you up' so you eat less. Have a glass of water at your bedside to drink when you wake up, or drink water while your morning coffee is brewing. Anchor your hydration habit to a location you’re in a few times per day. Or carry a water bottle with you throughout the day for easy access to water.
Don't drink all of your daily water at once, divide it into several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
NO SODAS! Count 100% zero calorie drinks or herbal teas, but water is what you should try to drink if you can. Aim for 64 ounces (8 glasses) of water each day.
Optional - Record your water in your food diary, scroll to the bottom https://www.myfitnesspal.com/food/diary
Water: The Wild Card of Weight Loss https://bit.ly/3uL1Dqw
12 Tips to Drink 8 Cups a Day https://bit.ly/3yJrb8M
Drinking Water During Workouts https://bit.ly/3chRGKH
✔️To score points this week
1. Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record
2. Food Diary daily calorie tracking 10 points a day
Just for Fun - If you blog please join the new 5% Blogging Group. Ceri can send you an invitation. Everything is explained on that group page so click the link and request to join!
https://community.myfitnesspal.com/en/group/143978-️-️-seasonal-5-challenges-bloggers-️-️
Summary
Record all exercise minutes. It's 6,000 Team Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. Living the Good Life – Drink Your Water - Daily MAXIMUM 8 Cups/Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
2. Living the Good Life: Food Diary record all your food for the day = 10 points (all or nothing) Maximum 10 points daily
We will record this on one thread. (example)
My Exercise: 30
My Water: 8
My Food Diary: 10
****If your healthcare provider says to limit the amount of fluids you drink, please follow doctor’s orders and score 8 points (maximum) for the day. If you have any kidney, or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day. 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.
🌎️Challenge #2 Saturday, January 14 - Friday, January 20🌎️
✈️DESTINATION - Vancouver, Canada 6,000 Miles - Water & Food Diary
The challenge begins on Saturday morning. Exercise & Water & Food Diary done before SATURDAY DOES NOT COUNT!!!!
Our next Blue Zone is in Canada at #12. We are highlighting the province of British Columbia and the city of Vancouver. If all Canadians had the longevity of British Columbians, Canada would be the world's #1 Blue Zone.
A place of interest is Whistler, the site of the 2010 Winter Olympics alpine events. The seniors there exercise 17 hours a week! Now 17 hours of weekly exercise skiing, snowshoeing, gym, hiking, bicycling, windsurfing, canoeing, playing pickleball, etc. sounds like lots of exercise. But like many of us, when they aren't exercising what are they doing? They are sedentary, or not moving for long periods of time while they watch TV, work or are on their tablets, etc. which is a cause for concern. Each of us should be standing up and moving around at least every half hour.
Vancouver with its moderate, oceanic climate, is known for its majestic natural beauty and very active west coast lifestyle. It is nestled between the Coast Mountains and the Pacific Ocean, and is frequently ranked as one of the "best cities to live in". The city is bounded on 3 sides by the ocean and beautiful beaches, with magnificent forests in Stanley Park, a bustling Chinatown, vibrant nightlife, historic Gas Town and Granville Island markets. If you have a some time to spare, take an Alaskan cruise from here!
Fun Facts:
Known as “Hollywood of the North”.
Vancouver has more parks than any other city in the world.
Stanley Park, 1001 acres is half of the downtown peninsula.
Kitsilano Pool at 451' is the longest outdoor swimming pool in North America.
Greenpeace started here.
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 - Water & Food Diary
Living the Good Life – Drink your water, daily maximum 8 cups to record, but drink what you want.
Except for oxygen, there’s nothing your body needs more than an adequate supply of water. Consuming enough water slows down aging, prolongs a disease-free life and lowers the risk of being biologically older than your chronological age, according to a National Institutes of Health study published this month. Water has zero calories. It not only benefits your health, it can help you control your weight.
More than 50% of your entire body weight is made of water, which is needed to:
• Regulate your body temperature.
• Lubricate and cushion joints.
• Flush toxins.
• Relieve headaches caused by even mild dehydration.
• Look younger with healthier skin that is properly hydrated.
• Digest food.
• Maintain regular bowel movements.
• Deliver oxygen throughout your body.
• Reduce kidney stone formations and bladder infections
The sensation of thirst decreases with age, as does the amount of water in our bodies, which makes seniors more at risk for dehydration. Dehydration symptoms can include: A dry or sticky mouth or a swollen tongue. Did you know a routine blood test can detect dehydration, because the serum sodium levels are higher?
How to know if your skin is dehydrated? Your skin typically looks dull and can show premature aging, like surface wrinkles and loss of elasticity. Try the pinch test - pinch the skin on your arm or the back of your hand, and if it stays tented after you let go, this indicates moderate or even severe dehydration. Water moisturizes skin and increases skin elasticity. Be the best version of yourself, stay well hydrated!
Even mild dehydration can be a physical stressor to the body. You can experience tiredness, nausea and loss of appetite, and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights. Or you may think you are hungry when you are actually thirsty or dehydrated. Before reaching for an unplanned snack or eating between meals, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait. When you stay hydrated it’s easy to keep your appetite in check. Replacing high-calorie drinks with water saves calories and helps with weight loss.
While it may not always be practical to count up ounces during the day, for most of us, using a combination of thirst as a guide, as well as looking for a pale-yellow urine color, can indicate that we are well-hydrated. It's normal to have to urinate about six to eight times in a 24-hour period.
🌟Build healthy forever habits - have a glass of water on the table each time you eat and make a point of drinking it all. Ideally even drink a glass of water before a meal. It can 'fill you up' so you eat less. Have a glass of water at your bedside to drink when you wake up, or drink water while your morning coffee is brewing. Anchor your hydration habit to a location you’re in a few times per day. Or carry a water bottle with you throughout the day for easy access to water.
Don't drink all of your daily water at once, divide it into several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
NO SODAS! Count 100% zero calorie drinks or herbal teas, but water is what you should try to drink if you can. Aim for 64 ounces (8 glasses) of water each day.
Optional - Record your water in your food diary, scroll to the bottom https://www.myfitnesspal.com/food/diary
Water: The Wild Card of Weight Loss https://bit.ly/3uL1Dqw
12 Tips to Drink 8 Cups a Day https://bit.ly/3yJrb8M
Drinking Water During Workouts https://bit.ly/3chRGKH
✔️To score points this week
1. Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record
2. Food Diary daily calorie tracking 10 points a day
Just for Fun - If you blog please join the new 5% Blogging Group. Ceri can send you an invitation. Everything is explained on that group page so click the link and request to join!
https://community.myfitnesspal.com/en/group/143978-️-️-seasonal-5-challenges-bloggers-️-️
Summary
Record all exercise minutes. It's 6,000 Team Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
1. Living the Good Life – Drink Your Water - Daily MAXIMUM 8 Cups/Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
2. Living the Good Life: Food Diary record all your food for the day = 10 points (all or nothing) Maximum 10 points daily
We will record this on one thread. (example)
My Exercise: 30
My Water: 8
My Food Diary: 10
****If your healthcare provider says to limit the amount of fluids you drink, please follow doctor’s orders and score 8 points (maximum) for the day. If you have any kidney, or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day. 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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