Week 6 Ovoda, Italy & Sleep & Measure Portions
hicim705
Posts: 6,479 Member
Week #6 Exercise/LTGL written by Lynn (kaliswalker)
💤🛌****This week's Challenge starts Friday Night, ending Thursday Night!
The challenge begins on Saturday morning. Exercise & Sleep & Measure Portions & done before SATURDAY DOES NOT COUNT!!!!
Welcome aboard Italia Trasporto Aereo. A cluster of villages on the island of Sardinia, was the first Blue Zone ever identified. The people are culturally isolated, and they have kept to a very traditional, healthy lifestyle which includes harvesting the food they eat. Their simple diet is made up of plenty of plant-based foods such as vegetables, seasonal fruits, whole grains, beans, nuts and olive oil. They also have fish from the sea, meats and cheeses from local farms and free roaming sheep and goats. This gives the island its delicious cuisine and much of its charm.
The topography of the island makes physical activity a necessary part of their everyday life. They burn calories merely by walking from place to place many times a day. For instance a sheep herder walks 5 miles a day. But they do like their afternoon naps to keep them well rested and relaxed.
Sardinia Fun Facts:
They have herded sheep and goats since prehistoric times.
4,000 years old olive trees have been found in old-growth forests.
25% of the island is environmentally preserved.
2 sheep for every 1 person in Sardinia.
Sardines are named after Sardinia.
Has world’s highest concentration of centenarian men.
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 - Sleep 7 - 9 Hours & Measure Portions
This week let’s focus on the number of hours of sleep and the quality of sleep. Getting enough quality sleep protects your mental health, physical health, quality of life, and safety. During sleep, your body is working to support healthy brain function and maintain your physical health.
This is one of the easiest things we can do to aid in weight loss and maintain good mental health. The body works most efficiently when it's well-rested, so 7 - 9 hours is optimal.
If you wake without an alarm and feel refreshed when you get up, you're likely getting the right amount of sleep for you. But many of us do not get enough sleep, which can leave us cranky and sleep-deprived, struggling to make it through the day and lacking the energy to exercise and keep within our calorie ranges. Tiredness leads to impulse eating and poor food choices, and we lack the energy to keep up with the day to day activities.
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other involves what's going on biochemically when you're sleep-deprived and your body chemistry makes you store fat more resourcefully. Hormones that affect appetite take over, making you hungrier the next morning and not feeling as full after eating. In general, you're less able to handle stress and may use food as a way to cope, likely adding 500 extra calories a day.
When you don't get enough sleep you feel irritable, fatigued and nod off easily. You can change this by setting up a sleep routine and adding 15 minutes each day to your sleep time. Slowly build up to at least eight hours and see how you feel.
Sleep hygiene - your bedtime rituals and nightly habits/behaviors. Good sleep hygiene ensures you consistently enjoy higher-quality, more restful sleep for a sufficient amount of time each night. Bad sleep habits, on the other hand, lead to poor quality and inadequate sleep.
Healthy Sleep Advice - If you are troubled by excessive daytime sleepiness or have problems getting or maintaining sleep, try the following sleep tips:
•Try a sleep mask and ear plugs
•Exercise regularly, but avoid vigorous workouts close to bedtime
•If you are sleeping poorly at night, try skipping naps
•Go to sleep and wake at the same time every day
•Use bright light to help manage your "body clock." In the morning fling open those curtains!
•Avoid bright light in the evening
•Use your bedroom only for sleep to strengthen the association between your bed and sleep
•It may help to remove work materials, computers and televisions from your bedroom
•Select a relaxing bedtime ritual, like a warm bath, reading or listening to calming music
•Create a comfortable sleeping area
•Save your worries for the daytime. Write down concerns in a "worry book" to address tomorrow
•If you can't sleep, go into another room and do something relaxing until you feel tired
•If you are experiencing excessive daytime sleepiness, snoring, or "stop breathing" episodes in your sleep, contact your health care professional for a sleep apnea screening
The Basics for Sleep
Temperature – neither too hot nor too cold
Darkness – the darker, the better
Quiet – the quieter, the better
A comfortable place to lie down and stretch out
Note - If it’s late at night and you’re about to start eating, go to bed rather than wandering into the kitchen. Do not reward yourself with food for staying up late. Late-night snacking can add an extra 500 calories to your daily intake!
“The best bridge between despair and hope is a good night’s sleep.” — E. Joseph Cossman
For this challenge 9 is the maximum, but you can count anything under 9 hours that you sleep. Sleep = Number of hours of Sleep starting Friday Night, Ending Thursday Night. For every hour of sleep, you count it. Please round to the nearest whole number, not fractions. Friday night to Thursday night. That means that at the end of the week, your Friday posting of points will be for sleep that you had from Thursday night into Friday morning.
✔️To score points this week.
1) 💤🛌****This week's Challenge starts Friday Night, ending Thursday Night! Record your actual hours of sleep at night to a maximum of 9 hours, no fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2) Measure all portions your food and drink portions for one meal = 10 points. Daily MAXIMUM 10 points.
🏆 Summary
Record all exercise minutes. It's 6,000 Miles Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles. Scoring: 1 minute of exercise = 1 air mile
Living the Good Life:
1) Record your actual hours of sleep to a maximum of 9 hours. No fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2) Measure/Weigh EVERYTHING in one meal = 10 points. Daily MAXIMUM 10 points.
We will record this on one thread. (example)
My Exercise: 30
My Sleep: 9
My Measured Meal: 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.
Week 6 Ovoda, Italy & Sleep & Measure Portions
🌎️Challenge #6 Saturday, February 11 - Friday, February 17🌎️
✈️DESTINATION - Ovoda, Italy 6,000 Miles - Sleep & Measure Portions
💤🛌****This week's Challenge starts Friday Night, ending Thursday Night!
The challenge begins on Saturday morning. Exercise & Sleep & Measure Portions & done before SATURDAY DOES NOT COUNT!!!!
Welcome aboard Italia Trasporto Aereo. A cluster of villages on the island of Sardinia, was the first Blue Zone ever identified. The people are culturally isolated, and they have kept to a very traditional, healthy lifestyle which includes harvesting the food they eat. Their simple diet is made up of plenty of plant-based foods such as vegetables, seasonal fruits, whole grains, beans, nuts and olive oil. They also have fish from the sea, meats and cheeses from local farms and free roaming sheep and goats. This gives the island its delicious cuisine and much of its charm.
The topography of the island makes physical activity a necessary part of their everyday life. They burn calories merely by walking from place to place many times a day. For instance a sheep herder walks 5 miles a day. But they do like their afternoon naps to keep them well rested and relaxed.
Sardinia Fun Facts:
They have herded sheep and goats since prehistoric times.
4,000 years old olive trees have been found in old-growth forests.
25% of the island is environmentally preserved.
2 sheep for every 1 person in Sardinia.
Sardines are named after Sardinia.
Has world’s highest concentration of centenarian men.
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 - Sleep 7 - 9 Hours & Measure Portions
This week let’s focus on the number of hours of sleep and the quality of sleep. Getting enough quality sleep protects your mental health, physical health, quality of life, and safety. During sleep, your body is working to support healthy brain function and maintain your physical health.
This is one of the easiest things we can do to aid in weight loss and maintain good mental health. The body works most efficiently when it's well-rested, so 7 - 9 hours is optimal.
If you wake without an alarm and feel refreshed when you get up, you're likely getting the right amount of sleep for you. But many of us do not get enough sleep, which can leave us cranky and sleep-deprived, struggling to make it through the day and lacking the energy to exercise and keep within our calorie ranges. Tiredness leads to impulse eating and poor food choices, and we lack the energy to keep up with the day to day activities.
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other involves what's going on biochemically when you're sleep-deprived and your body chemistry makes you store fat more resourcefully. Hormones that affect appetite take over, making you hungrier the next morning and not feeling as full after eating. In general, you're less able to handle stress and may use food as a way to cope, likely adding 500 extra calories a day.
When you don't get enough sleep you feel irritable, fatigued and nod off easily. You can change this by setting up a sleep routine and adding 15 minutes each day to your sleep time. Slowly build up to at least eight hours and see how you feel.
Sleep hygiene - your bedtime rituals and nightly habits/behaviors. Good sleep hygiene ensures you consistently enjoy higher-quality, more restful sleep for a sufficient amount of time each night. Bad sleep habits, on the other hand, lead to poor quality and inadequate sleep.
Healthy Sleep Advice - If you are troubled by excessive daytime sleepiness or have problems getting or maintaining sleep, try the following sleep tips:
•Try a sleep mask and ear plugs
•Exercise regularly, but avoid vigorous workouts close to bedtime
•If you are sleeping poorly at night, try skipping naps
•Go to sleep and wake at the same time every day
•Use bright light to help manage your "body clock." In the morning fling open those curtains!
•Avoid bright light in the evening
•Use your bedroom only for sleep to strengthen the association between your bed and sleep
•It may help to remove work materials, computers and televisions from your bedroom
•Select a relaxing bedtime ritual, like a warm bath, reading or listening to calming music
•Create a comfortable sleeping area
•Save your worries for the daytime. Write down concerns in a "worry book" to address tomorrow
•If you can't sleep, go into another room and do something relaxing until you feel tired
•If you are experiencing excessive daytime sleepiness, snoring, or "stop breathing" episodes in your sleep, contact your health care professional for a sleep apnea screening
The Basics for Sleep
Temperature – neither too hot nor too cold
Darkness – the darker, the better
Quiet – the quieter, the better
A comfortable place to lie down and stretch out
Note - If it’s late at night and you’re about to start eating, go to bed rather than wandering into the kitchen. Do not reward yourself with food for staying up late. Late-night snacking can add an extra 500 calories to your daily intake!
“The best bridge between despair and hope is a good night’s sleep.” — E. Joseph Cossman
For this challenge 9 is the maximum, but you can count anything under 9 hours that you sleep. Sleep = Number of hours of Sleep starting Friday Night, Ending Thursday Night. For every hour of sleep, you count it. Please round to the nearest whole number, not fractions. Friday night to Thursday night. That means that at the end of the week, your Friday posting of points will be for sleep that you had from Thursday night into Friday morning.
✔️To score points this week.
1) 💤🛌****This week's Challenge starts Friday Night, ending Thursday Night! Record your actual hours of sleep at night to a maximum of 9 hours, no fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2) Measure all portions your food and drink portions for one meal = 10 points. Daily MAXIMUM 10 points.
🏆 Summary
Record all exercise minutes. It's 6,000 Miles Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles. Scoring: 1 minute of exercise = 1 air mile
Living the Good Life:
1) Record your actual hours of sleep to a maximum of 9 hours. No fractions. 1 hour = 1 point. Daily MAXIMUM 9 points.
2) Measure/Weigh EVERYTHING in one meal = 10 points. Daily MAXIMUM 10 points.
We will record this on one thread. (example)
My Exercise: 30
My Sleep: 9
My Measured Meal: 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.
0
This discussion has been closed.