Week 5 Hong Kong - Measure Portions & Cut 100 Calories a Day
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kaliswalker
Posts: 1,248 Member
Note: Had a power outage so posting a little later. I will be traveling for 5 weeks - Thailand, Cambodia and Vietnam. I have asked someone to post the weekly challenges for me during this time.
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!
💤🛌****Next week's Challenge Sleep starts Friday Night, ending Thursday Night!
🌎️Challenge #5 Saturday, February 4 - Friday, February 10🌎️
✈️DESTINATION - Hong Kong 6,000 Miles - Measure Portions & Cut 100 Calories a Day
The challenge begins on Saturday morning. Exercise & Measure Portions & Cut 100 Calories a Day done before SATURDAY DOES NOT COUNT!!!!
Neih hou (hello) and welcome aboard Hong Kong Airlines. We are headed to Blue Zone #8, Hong Kong meaning fragrant harbor. Situated in Eastern Asia this former British colony is a modern tourist destination known as a mecca for shopping and Asian cuisine. It proudly proclaims itself to be Asia's World City with a population of 7.4 million, and it is only six times the size of Washington, DC.
Travel the Star Ferries with local commuters at Victoria Harbor. Look up and see the city's amazing high rise skyline. Then take The Peak Tram, a very steep funicular cable railway to Victoria Peak. In Hong Kong terms, this is the top of the world and you'll be greeted with panoramic 360-degree views of Hong Kong's forest of skyscrapers, the harbour and Kowloon beyond. The Peak Circle Walk is a popular activity. Here’s a little secret: the best time to visit The Peak is 90 minutes before sunset. You’ll be looking at Hong Kong Island in the glow of afternoon light, then witness sunset. As night sets, you'll see the dazzling skyline.
Tour the New Territories to view the opulent and traditional past. See Man Mo Temple and people burning incense papers hoping their wishes will come true. Also Hong Kong is famous for it's race track, street markets, food and as a former British colony some traditions still persist, such as English tea time.
The Hong Kongers’ are known for their healthy diets, regular exercise, upbeat personalities, healthy relationships and support from family and friends. According to a renowned nutritionist in China, the elderly in the county live a long life because they follow a “five-low, two-high” diet – low in calorie, fat, animal protein, sodium and sugar, while high in vitamin and fiber.
Hong Kong Fun Facts:
Dim Sum originated here, created as a snack for travellers.
The Hong Kong-Zuhai-Macau Bridge at 34 miles, is the world’s longest sea crossing.
Has more Rolls Royces per person than any other city in the world.
There is Hong Kong Island and 262 more islands in Hong Kong.
Cantonese and English are the official languages of Hong Kong.
Has the world’s longest covered escalator that runs for 1/2 mile.
Fiber Optics was invented by a Hong Kong professor.
Highest number of skyscrapers in the world.
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 - Measure Portions & Lighten Up/Cut 100 Calories
A key part of healthful eating means choosing appropriate amounts of different foods. When it comes to deciding how much to eat, the terms serving size and portion size are often used interchangeably. However, they don't mean the same thing.
Serving size is a standardized amount of food. It may be used to quantify recommended amounts, as is the case with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label.
Portion size is the amount of a food you choose to eat — which may be more or less than a serving.
For example, the Nutrition Facts label may indicate ½ cup cereal for one serving, but if you eat ¾ cup, that is your portion size, which is actually 1.5 servings. Aim to align your portion size with the recommended serving size. Cutting your portions helps you cut calories, which aids in weight loss/maintenance.
Build a healthy forever habit - measure everything you eat. Have measuring cups, measuring spoons, and a food scale on the counter or in drawer, easy to reach when you are serving up your food.
This challenge is to MEASURE EVERYTHING you eat and drink. Whether it’s that cup of black coffee (with a little cream and sugar) or that taste of casserole as you are spooning it onto dinner plates. You might just be surprised. Is that piece of cheese you are eating really the size of your thumb? Is that piece of fruit the size of a tennis ball?
We can be so conscientious with what we are eating and drinking and then we get lax in portion control and soon we are "eye-balling" that serving of cereal. "Yeah, that looks to be about 3/4 cup." (when in actuality it is 1 cup). For those who have been watching their diet for a while – this can help you "get back on the weight loss track". For you who are new to dieting, this is a great time to learn what a serving size really looks like. Ideally we should be measuring all our portions for each meal.
Does eating at a restaurant with nutritional information available count as measuring? No. We are tracking portions by volumes and weights, not nutrition in this challenge BUT if you are eating out please do your best to estimate the portions/volume/weight of the food you are eating. Example - If eating a potato, judge the size of the potato relative to a serving size for a potato. A 9 ounce steak is how many servings of meat? A serving size of meat is 2-3 ounces cooked or the size of a deck of cards so that steak has several servings!
Read labels to see the serving size. Note - sometimes the suggested serving size on the label may exceed the recommended dietary amount.
Portion sizes vary from person to person and are at the discretion of the individual. In contrast, serving sizes are standard quantities of food served e.g. a serving on the Nutrition Facts Label of a product.
Suggested Servings from Each Food Group https://bit.ly/3LR93yf
Canada Food Guide https://bit.ly/3DdjjiH
The Portion Distortion Guide A List of Serving Sizes https://bit.ly/3wRCXy4
10 Portion Control Pointers https://bit.ly/3yYIBzN
Note - once you have measured how much your coffee cup holds (for example), you do not have to measure that cup when you use it again.
✔️To score points this week.
1) Measure all your portions of food and drink portions for one meal = 10 points. Daily MAXIMUM 10 points.
2) Cut 100 Calories = 10 points for each day that you cut out 100 calories.
🏆 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
1. Measure/Weigh EVERYTHING in one meal = 10 points. Daily MAXIMUM 10 points.
2. Lighten Up/Cut 100 Calories a Day = 10 points. Daily maximum 10 points or 0 (all or nothing)
We will record this on one thread. (example)
My Exercise: 30
My Measured Meal: 10
My Cut 100 Calories: 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.
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!
💤🛌****Next week's Challenge Sleep starts Friday Night, ending Thursday Night!
🌎️Challenge #5 Saturday, February 4 - Friday, February 10🌎️
✈️DESTINATION - Hong Kong 6,000 Miles - Measure Portions & Cut 100 Calories a Day
The challenge begins on Saturday morning. Exercise & Measure Portions & Cut 100 Calories a Day done before SATURDAY DOES NOT COUNT!!!!
Neih hou (hello) and welcome aboard Hong Kong Airlines. We are headed to Blue Zone #8, Hong Kong meaning fragrant harbor. Situated in Eastern Asia this former British colony is a modern tourist destination known as a mecca for shopping and Asian cuisine. It proudly proclaims itself to be Asia's World City with a population of 7.4 million, and it is only six times the size of Washington, DC.
Travel the Star Ferries with local commuters at Victoria Harbor. Look up and see the city's amazing high rise skyline. Then take The Peak Tram, a very steep funicular cable railway to Victoria Peak. In Hong Kong terms, this is the top of the world and you'll be greeted with panoramic 360-degree views of Hong Kong's forest of skyscrapers, the harbour and Kowloon beyond. The Peak Circle Walk is a popular activity. Here’s a little secret: the best time to visit The Peak is 90 minutes before sunset. You’ll be looking at Hong Kong Island in the glow of afternoon light, then witness sunset. As night sets, you'll see the dazzling skyline.
Tour the New Territories to view the opulent and traditional past. See Man Mo Temple and people burning incense papers hoping their wishes will come true. Also Hong Kong is famous for it's race track, street markets, food and as a former British colony some traditions still persist, such as English tea time.
The Hong Kongers’ are known for their healthy diets, regular exercise, upbeat personalities, healthy relationships and support from family and friends. According to a renowned nutritionist in China, the elderly in the county live a long life because they follow a “five-low, two-high” diet – low in calorie, fat, animal protein, sodium and sugar, while high in vitamin and fiber.
Hong Kong Fun Facts:
Dim Sum originated here, created as a snack for travellers.
The Hong Kong-Zuhai-Macau Bridge at 34 miles, is the world’s longest sea crossing.
Has more Rolls Royces per person than any other city in the world.
There is Hong Kong Island and 262 more islands in Hong Kong.
Cantonese and English are the official languages of Hong Kong.
Has the world’s longest covered escalator that runs for 1/2 mile.
Fiber Optics was invented by a Hong Kong professor.
Highest number of skyscrapers in the world.
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 - Measure Portions & Lighten Up/Cut 100 Calories
A key part of healthful eating means choosing appropriate amounts of different foods. When it comes to deciding how much to eat, the terms serving size and portion size are often used interchangeably. However, they don't mean the same thing.
Serving size is a standardized amount of food. It may be used to quantify recommended amounts, as is the case with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label.
Portion size is the amount of a food you choose to eat — which may be more or less than a serving.
For example, the Nutrition Facts label may indicate ½ cup cereal for one serving, but if you eat ¾ cup, that is your portion size, which is actually 1.5 servings. Aim to align your portion size with the recommended serving size. Cutting your portions helps you cut calories, which aids in weight loss/maintenance.
Build a healthy forever habit - measure everything you eat. Have measuring cups, measuring spoons, and a food scale on the counter or in drawer, easy to reach when you are serving up your food.
This challenge is to MEASURE EVERYTHING you eat and drink. Whether it’s that cup of black coffee (with a little cream and sugar) or that taste of casserole as you are spooning it onto dinner plates. You might just be surprised. Is that piece of cheese you are eating really the size of your thumb? Is that piece of fruit the size of a tennis ball?
We can be so conscientious with what we are eating and drinking and then we get lax in portion control and soon we are "eye-balling" that serving of cereal. "Yeah, that looks to be about 3/4 cup." (when in actuality it is 1 cup). For those who have been watching their diet for a while – this can help you "get back on the weight loss track". For you who are new to dieting, this is a great time to learn what a serving size really looks like. Ideally we should be measuring all our portions for each meal.
Does eating at a restaurant with nutritional information available count as measuring? No. We are tracking portions by volumes and weights, not nutrition in this challenge BUT if you are eating out please do your best to estimate the portions/volume/weight of the food you are eating. Example - If eating a potato, judge the size of the potato relative to a serving size for a potato. A 9 ounce steak is how many servings of meat? A serving size of meat is 2-3 ounces cooked or the size of a deck of cards so that steak has several servings!
Read labels to see the serving size. Note - sometimes the suggested serving size on the label may exceed the recommended dietary amount.
Portion sizes vary from person to person and are at the discretion of the individual. In contrast, serving sizes are standard quantities of food served e.g. a serving on the Nutrition Facts Label of a product.
Suggested Servings from Each Food Group https://bit.ly/3LR93yf
Canada Food Guide https://bit.ly/3DdjjiH
The Portion Distortion Guide A List of Serving Sizes https://bit.ly/3wRCXy4
10 Portion Control Pointers https://bit.ly/3yYIBzN
Note - once you have measured how much your coffee cup holds (for example), you do not have to measure that cup when you use it again.
✔️To score points this week.
1) Measure all your portions of food and drink portions for one meal = 10 points. Daily MAXIMUM 10 points.
2) Cut 100 Calories = 10 points for each day that you cut out 100 calories.
🏆 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
1. Measure/Weigh EVERYTHING in one meal = 10 points. Daily MAXIMUM 10 points.
2. Lighten Up/Cut 100 Calories a Day = 10 points. Daily maximum 10 points or 0 (all or nothing)
We will record this on one thread. (example)
My Exercise: 30
My Measured Meal: 10
My Cut 100 Calories: 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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Replies
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Wednesday + Thursday
Measured Meals: 0
Exercise: 15 + 45 = 60
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This discussion has been closed.