Week 4 Sydney Australia & Cut 100 Calories a Day & Hara Hachi Bu
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kaliswalker
Posts: 1,248 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 #4 Saturday, January 28 - Friday, February 3🌎️
✈️DESTINATION - Sydney, Australia 6,000 Miles - Lighten Up/Cut 100 Calories a Day & Hara Hachi Bu
The challenge begins on Saturday morning. Exercise & Lighten Up/Cut 100 Calories a Day & Hara Hachi Bu done before SATURDAY DOES NOT COUNT!!!!
Welcome aboard Qantas Airlines. Our next Blue Zone is #9 Australia! Sydney is the largest, oldest, and most cosmopolitan city in Australia. It is spectacularly draped around its glorious harbor and beaches, creating awesome views. The famous skyline includes the Sydney Opera House and the Sydney Harbor Bridge. For the brave, you can climb atop the Harbor Bridge... quite a climb and an amazing view! Or you may enjoy the Sydney Harbor Helicopter Ride or Harbor Cruise.
Australians are known to have very physically active lifestyles, so play rugby, walk in Wild Life Sydney Zoo, or surf the world-class waves at nearby Bondi Beach. In the evening enjoy a concert in the Sydney Opera House.
Take the short Australian lifestyle factors test. How does your health age stack up against your real age? I found it interesting to do it again and change some variables like exercise and diet to see how I can change my health age to agree with my real age. I have to exercise 3 times a week to be my 'real age'.
**Note - first you need to convert your height to centimeters (cm) and your weight to kilograms (kg).
Conversion https://www.albireo.ch/bodyconverter/
Test https://www.healthier.qld.gov.au/tools/calculator/#/tools/calculator
Fun Facts:
Sydney is always the first major city in the world to see in the New Year.
Sydney has 5.3 million people and 250 languages are spoken here.
One-third of its population born overseas.
Sydney has been inhabited for over 30,000 years.
Sydney natives are called Sydneysiders.
Most popular summer sport cricket.
100 beaches in the city.
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 - Lighten Up/Cut 100 Calories & Hara Hachi Bu
People in Blue Zones are more moderate eaters. This week give up, swap or cut back on a food or beverage to reduce your daily calorie intake by 100 calories. For instance your coffee - choose milk not cream, or skip the sugar, don't add butter to your bread - use mustard instead of mayo, make a sandwich open-faced with just one slice of bread, apple slices instead of French fries, etc. Maybe you can find one thing to swap, cut back on or eliminate, to reduce your daily calorie intake PERMANENTLY. Find creative hacks to prepare a favorite food, or simply cut out the sodas or lattes. Aim to make a healthy change to your daily food and beverages. Cutting 100 calories a day for 35 days, you could lose 1 pound (3,500 calories), in one year that is 10+ pounds! Basically, you could cut 100 calories from your daily diet and not really miss it.
Example swap 2 bread and butter (toast) for a Bread Thin with no butter. This saves 177 calories each time you have '2 pieces of bread'.
example of 100 calories or more
1 tbsp butter 107 calories
coffee cream 3 tbsp 100 calories
soda 170 calories
slice of whole wheat bread 100 calories
can of coors light beer 102 calories
4 oz red wine 100 calories
Share your ideas with your team. It may surprise you how easy this can be.
You can search and find a lot of good information on this topic on the internet. But here is a cross section of relevant information to find your way to cut 100 calories.
A little surprise here, the SparkPeople food related articles still appear, and are still a very good source of information.
Smart Substitutions Calorie Chart - Discover Some Easy Trades https://www.sparkpeople.com/resource/nutrition_articles.asp?id=162
10 Easy Ways to Lighten Up Any Recipe https://www.sparkpeople.com/resource/nutrition_articles.asp?id=1592
20 Easy Ways to Cut Calories https://www.sparkpeople.com/resource/slideshow.asp?show=70
Light Baking Done Right https://www.sparkpeople.com/resource/nutrition_articles.asp?id=1245
Sensational Substitutions for Cooking and Baking https://www.sparkpeople.com/resource/nutrition_articles.asp?id=338
Substitute These Low-Calorie Veggies for High-Carb Ingredients https://share.upmc.com/2019/05/substitute-low-calorie-veggies/
Eat This Not That https://www.eatthis.com/food-swaps-cut-calories/
Substitutions to Eat Healthy https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/smart-substitutions-to-eat-healthy
10 Tricks to Lighten Up Your Favorite Treats https://www.webmd.com/diet/features/tricks-to-lighten-up-your-favorite-treats
***This Challenge is for everyone - unless the member is already in maintenance, or at the lower end of their calorie range. If you are already eating within your recommended calorie range, you have already mastered cutting calories! You get 10 points for each day you do it!
✔️To score points this week.
1. Cut 100 Calories = 10 points for each day that you cut out 100 calories.
2. Hara Hachi Bu - When you recognize "The Pause" and say to yourself "I’m no longer hungry, I am at 80%". Regardless of what you do next - stop eating or continue eating you score 5 points for recognizing the pause and stating "I’m no longer hungry, I am at 80%". 5 points per meal. Daily MAXIMUM 15 points
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life – Lighten Up/Cut 100 Calories a Day & Hara Hachi Bu
1. Lighten Up/Cut 100 Calories a Day = 10 points. Daily maximum 10 points or 0 (all or nothing)
2. Hara Hachi Bu = 5 points per meal all or nothing. Daily MAXIMUM 15 points
We will record this on one thread. (example)
My Exercise: 30
Cut 100 Calories: 10
Hara Hachi Bu: 15
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 #4 Saturday, January 28 - Friday, February 3🌎️
✈️DESTINATION - Sydney, Australia 6,000 Miles - Lighten Up/Cut 100 Calories a Day & Hara Hachi Bu
The challenge begins on Saturday morning. Exercise & Lighten Up/Cut 100 Calories a Day & Hara Hachi Bu done before SATURDAY DOES NOT COUNT!!!!
Welcome aboard Qantas Airlines. Our next Blue Zone is #9 Australia! Sydney is the largest, oldest, and most cosmopolitan city in Australia. It is spectacularly draped around its glorious harbor and beaches, creating awesome views. The famous skyline includes the Sydney Opera House and the Sydney Harbor Bridge. For the brave, you can climb atop the Harbor Bridge... quite a climb and an amazing view! Or you may enjoy the Sydney Harbor Helicopter Ride or Harbor Cruise.
Australians are known to have very physically active lifestyles, so play rugby, walk in Wild Life Sydney Zoo, or surf the world-class waves at nearby Bondi Beach. In the evening enjoy a concert in the Sydney Opera House.
Take the short Australian lifestyle factors test. How does your health age stack up against your real age? I found it interesting to do it again and change some variables like exercise and diet to see how I can change my health age to agree with my real age. I have to exercise 3 times a week to be my 'real age'.
**Note - first you need to convert your height to centimeters (cm) and your weight to kilograms (kg).
Conversion https://www.albireo.ch/bodyconverter/
Test https://www.healthier.qld.gov.au/tools/calculator/#/tools/calculator
Fun Facts:
Sydney is always the first major city in the world to see in the New Year.
Sydney has 5.3 million people and 250 languages are spoken here.
One-third of its population born overseas.
Sydney has been inhabited for over 30,000 years.
Sydney natives are called Sydneysiders.
Most popular summer sport cricket.
100 beaches in the city.
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 - Lighten Up/Cut 100 Calories & Hara Hachi Bu
People in Blue Zones are more moderate eaters. This week give up, swap or cut back on a food or beverage to reduce your daily calorie intake by 100 calories. For instance your coffee - choose milk not cream, or skip the sugar, don't add butter to your bread - use mustard instead of mayo, make a sandwich open-faced with just one slice of bread, apple slices instead of French fries, etc. Maybe you can find one thing to swap, cut back on or eliminate, to reduce your daily calorie intake PERMANENTLY. Find creative hacks to prepare a favorite food, or simply cut out the sodas or lattes. Aim to make a healthy change to your daily food and beverages. Cutting 100 calories a day for 35 days, you could lose 1 pound (3,500 calories), in one year that is 10+ pounds! Basically, you could cut 100 calories from your daily diet and not really miss it.
Example swap 2 bread and butter (toast) for a Bread Thin with no butter. This saves 177 calories each time you have '2 pieces of bread'.
example of 100 calories or more
1 tbsp butter 107 calories
coffee cream 3 tbsp 100 calories
soda 170 calories
slice of whole wheat bread 100 calories
can of coors light beer 102 calories
4 oz red wine 100 calories
Share your ideas with your team. It may surprise you how easy this can be.
You can search and find a lot of good information on this topic on the internet. But here is a cross section of relevant information to find your way to cut 100 calories.
A little surprise here, the SparkPeople food related articles still appear, and are still a very good source of information.
Smart Substitutions Calorie Chart - Discover Some Easy Trades https://www.sparkpeople.com/resource/nutrition_articles.asp?id=162
10 Easy Ways to Lighten Up Any Recipe https://www.sparkpeople.com/resource/nutrition_articles.asp?id=1592
20 Easy Ways to Cut Calories https://www.sparkpeople.com/resource/slideshow.asp?show=70
Light Baking Done Right https://www.sparkpeople.com/resource/nutrition_articles.asp?id=1245
Sensational Substitutions for Cooking and Baking https://www.sparkpeople.com/resource/nutrition_articles.asp?id=338
Substitute These Low-Calorie Veggies for High-Carb Ingredients https://share.upmc.com/2019/05/substitute-low-calorie-veggies/
Eat This Not That https://www.eatthis.com/food-swaps-cut-calories/
Substitutions to Eat Healthy https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/smart-substitutions-to-eat-healthy
10 Tricks to Lighten Up Your Favorite Treats https://www.webmd.com/diet/features/tricks-to-lighten-up-your-favorite-treats
***This Challenge is for everyone - unless the member is already in maintenance, or at the lower end of their calorie range. If you are already eating within your recommended calorie range, you have already mastered cutting calories! You get 10 points for each day you do it!
✔️To score points this week.
1. Cut 100 Calories = 10 points for each day that you cut out 100 calories.
2. Hara Hachi Bu - When you recognize "The Pause" and say to yourself "I’m no longer hungry, I am at 80%". Regardless of what you do next - stop eating or continue eating you score 5 points for recognizing the pause and stating "I’m no longer hungry, I am at 80%". 5 points per meal. Daily MAXIMUM 15 points
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life – Lighten Up/Cut 100 Calories a Day & Hara Hachi Bu
1. Lighten Up/Cut 100 Calories a Day = 10 points. Daily maximum 10 points or 0 (all or nothing)
2. Hara Hachi Bu = 5 points per meal all or nothing. Daily MAXIMUM 15 points
We will record this on one thread. (example)
My Exercise: 30
Cut 100 Calories: 10
Hara Hachi Bu: 15
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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