🏆Challenge Week 2 Svalbard, Norway - Calcium/Vitamin D & Food Diary

kaliswalker
kaliswalker Posts: 1,316 Member
edited July 2023 in Social Groups
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, July 15 - Friday, July 21🌎️

✈️DESTINATION - Svalbard, Norway 6,000 Miles & Calcium/Vitamin D & Food Diary

Svalbard is above the Arctic Circle where the midnight sun occurs for the longest period of time. Here, the sun does not set, so theoretically Sunrise starts at 0:00 in the morning and Sunset is at 23:59 in the evening. For several weeks, like a prolonged sunset and sunrise all at once, this natural phenomenon is like vibrant brushstrokes of red and yellow, while the ethereal light casts dramatic shadows across the other-worldly glacial landscapes. See the Winter Sun phenomenon, an enthralling event occurring between May and August, which sees the sun perpetually floating upon the horizon. Of course as the day goes on the bright sunlight washes over the landscape. Welcome to the land of the midnight sun!
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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 - Exercise & Calcium/Vitamin D & Food Diary

This week let's aim for 'Getting the Right Amount of Calcium and Vitamin D'. As we are already keeping a food diary, it will be easy to monitor how much Calcium and Vitamin D we are ingesting. It is important to know that you are meeting your body's needs for calcium and vitamin D to build and maintain strong bones and teeth. Your heart, muscles and nerves also need calcium to stay healthy and strong, and it's vital to the blood clotting process.

Osteoporosis makes the bone structure brittle so bones can easily fracture. Sufficient calcium prevents bone loss, osteoporosis and fractures. Your body needs vitamin D to absorb calcium. People who do not get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years. Also ensuring sufficient calcium on a regular basis can help your blood pressure.

Milk is the most famous source of calcium because of the campaigns to encourage children to strengthen their bones and teeth. You can also find high calcium content in other dairy products, as well as green leafy vegetables, nuts, bread, and many other foods. Someone who is unable to get sufficient amounts in their diet can correct the imbalance by taking supplements.

Daily suggested calcium intake for adults: Adults 19-50 years: 1,000 mg. Adult men 51-70 years: 1,000 mg. Adult women 51-70 years: 1,200 mg. Adults 71 years and older: 1,200 mg.

15 Ways to Boost Your Calcium Intake https://tinyurl.com/3bzhwxcz
11 Dairy-Free Calcium Sources https://tinyurl.com/yc34c4cd
Sources of Calcium Calculator https://tinyurl.com/yre32fdj

Vitamin D, this is for information only. When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.

If you shun the sun, wear sunscreen, suffer from milk allergies, or adhere to a strict vegan diet, you may be at risk for vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to skin being exposed to sunlight. It also occurs naturally in -- some fish, fish liver oils, and egg yolks -- and in fortified dairy and grain products.

Symptoms of vitamin D deficiency may include: fatigue, not sleeping well, bone pain or achiness, hair loss and muscle weakness.

The recommended daily amount of vitamin D is 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.

This week we need to know

1) how much calcium and vitamin D we need every day
2) how much calcium we regularly get through our food
3) estimate how much vitamin D we regularly get through our food and exposure to sunlight

Before taking a daily calcium supplement, examine your food diary to determine if you are meeting the daily calcium requirement. Most people who consume dairy products are likely to be getting sufficient calcium. As an example, three servings of a dairy product (low fat milk, yogurt, cheese) plus a balanced diet of fruits and vegetables provide sufficient calcium for women over age fifty. If this describes your typical daily diet, you probably do not need a calcium supplement.

To add calcium to MFP food diary:
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Myfitnesspal/Food/Settings/Nutrients Tracked/select Calcium in drop down box
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✔️To score points this week

1. Monitor the amount of Calcium you are ingesting daily 10 points per day
2. Food Diary daily calorie tracking 10 points a day

Note: your Food Diary can be MFP, WW, pencil and paper, or whatever else you choose.

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. Monitor the amount of Calcium you are ingesting daily = 10 points (all or nothing) Maximum 10 points daily
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 Monitor Calcium 10
My Food Diary: 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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