🏆Challenge Week 7 Rio de Janeiro, Brazil - Meal Planning & Get Outside
kaliswalker
Posts: 1,316 Member
😊 Home again and planning my winter trip to South America. Rio was one of our destinations on my 2020 South American Cruise, but due to Covid we were not allowed to dock. But we did photograph Christ the Redeemer from a distance on the bay.
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 #7 Saturday, Aug 19 - Friday, Aug 25🌎️
✈️DESTINATION - Christ the Redeemer, Rio de Janeiro, Brazil - 6,000 Miles - Meal Planning & Get Outside
Rio de Janeiro is a huge seaside city in Brazil, famed for its beaches and the 120 foot Christ the Redeemer statue. The statue is highly visible from far and wide, and Rio’s most iconic landmark; and one of the world’s Seven New Wonders. This monument was designed in 1921 and is the largest and most famous Art Deco sculpture in the world.
The best sunrise viewpoint is atop Morro Da Urca across the bay. The Christ statue faces the sunrise and is on the other side of the bay, perched high up on Mount Corcovado overlooking the city below. You can see Christ the Redeemer and a beautiful section of Rio de Janeiro's Botafogo and Flamengo Beaches. Take time to enjoy the view while the sun fills the city with light.
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 - Meal Planning & Get Outside
With the sky high price of groceries this is a very important - know it advance what you will be eating and when you will be eating. You can plan around foods you buy on sale, foods you have on hand and the amount of time you have to prepare meals.
Planning your meals helps you balance your calories for the week. For instance If you know you will be having a special occassion or dinner, have lighter meals during the week to balance the calories. For instance on Fridays, the day before the Weigh In Day I like to have low sodium foods so I don't have water retention and added pounds the next day.
Meal planning saves time, money, and stress which makes healthy eating easier. With a good meal plan, you can make accurate grocery lists and waste less food. You will know exactly what you're using each ingredient for, instead of just buying things and figuring out their use later.
Many of us already know the basics of meal planning, but a review may be helpful. The process of the meal plan starts with a purpose – saving money, special dietary needs, following a diet, convenience, quick meals, preferences, nutrition, etc.
Count out how many meals, and what type of meals, you need to plan for. What did you eat last week? What days do you go out to eat? Take lunches? What days do you usually have left-overs?
Plan to use up your perishable foods that typically spoil within a relatively short amount of time, such as fruits, vegetables, meats, and dairy products. Check what foods you have on hand in the fridge, freezer, and pantry. Do you have time to look at flyers for foods on sale?
• Breakfast: Do you make a unique breakfast sometimes, or do you generally eat the same thing each morning?
• Lunch: Do you eat out while at work, or do you pack lunches?
• Dinner: What days do you cook? Eat leftovers?
Once you have a daily or weekly meal plan with recipes you can plan your grocery list. It saves time if you can attach the recipes to the menu plan. Integrate leftovers (AKA pre-cooked meals) into the menu to make meal prep easier, and avoid wasting food. It helps to take a few minutes to tidy/clean your fridge before you shop. Put the perishables in easy view to be sure to use them first. Click here to get a shopping list and ideas. https://tastesbetterfromscratch.com/meal-plan-1/
Once you plan the 3 daily meals and beverages, you can calculate the nutritional values/calories in advance and adjust the plan if you are over or under for calories, etc. Can you enter the food before you eat it? What about a week's menu plan? When you total up your nutrition for the day does it meet the goals of your diet?
This week we will plan our meals so we know what we will be eating, how much we will eat, when we will eat it and how we will prepare it. This will keep us from impulse eating. Commit to what you will eat tomorrow and stick to it!
Example of my 'target' diet – Canada Food Guide and 1,400 calories. 2 Fruits, 5 Vegetables, 6 Grains (includes legumes/pulses), 3 Dairy, 2 Protein, 2 Fat, Sugar (how much added sugar in a day eg. on oatmeal)
Ideally each evening I will review/write down tomorrow’s menu for breakfast, lunch, dinner and snacks. If I am eating out, I plan for it. Then I tally it up to see if I have met the nutritional targets for each food group; next I calculate the calories and adjust as needed.
**** For the sake of this week’s challenge, each evening review or write down your meals for the next day. The next day follow that menu plan.
**** Set yourself up for success this week! Know at bedtime what you will eat tomorrow for breakfast AND lunch AND dinner! Know in the morning what you are having for dinner so you have the food on hand and the time to prepare it.
Optional (but not extra points) – Plan your menu for the week and shop for the foods you need. If you are eating out, include that as part of your menu planning, but make it PLANNED not spur of the moment, oh I don’t feel like cooking tonight.
Meal Planning Points - Each evening review/write out your menu for the next day - breakfast, lunch, dinner and snacks. The next day follow the menu plan. The points are for EATING the PLANNED meal.
At the end of the week, your Friday posting of points will be for meals eaten that were planned on Thursday night.
If you are eating out - write down the name of the restaurant and your planned meal.
✔️To score points this week
⭐To get off to an easy start, on Saturday Aug. 19, plan your meals for Sunday Aug. 20th, score 9 points for that Saturday.
1. Meal Planning - After Saturday Aug. 19 - For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points to a daily maximum of 9 points. If you skip a meal no points for that meal.
2. Spend 10 Minutes Outside = 10 points, all or nothing.
Summary
Record all exercise minutes. It's 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
1) Meal Planning - For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points, to a daily maximum of 9 points. If you skip a meal no points for that meal.
2) Spend 10 Minutes Outside = 10 points, all or nothing.
We will record this on one thread. (example)
My Exercise: 30
My Meal Planning: 9
My Outside: 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!
🌎️Challenge #7 Saturday, Aug 19 - Friday, Aug 25🌎️
✈️DESTINATION - Christ the Redeemer, Rio de Janeiro, Brazil - 6,000 Miles - Meal Planning & Get Outside
Rio de Janeiro is a huge seaside city in Brazil, famed for its beaches and the 120 foot Christ the Redeemer statue. The statue is highly visible from far and wide, and Rio’s most iconic landmark; and one of the world’s Seven New Wonders. This monument was designed in 1921 and is the largest and most famous Art Deco sculpture in the world.
The best sunrise viewpoint is atop Morro Da Urca across the bay. The Christ statue faces the sunrise and is on the other side of the bay, perched high up on Mount Corcovado overlooking the city below. You can see Christ the Redeemer and a beautiful section of Rio de Janeiro's Botafogo and Flamengo Beaches. Take time to enjoy the view while the sun fills the city with light.
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 - Meal Planning & Get Outside
With the sky high price of groceries this is a very important - know it advance what you will be eating and when you will be eating. You can plan around foods you buy on sale, foods you have on hand and the amount of time you have to prepare meals.
Planning your meals helps you balance your calories for the week. For instance If you know you will be having a special occassion or dinner, have lighter meals during the week to balance the calories. For instance on Fridays, the day before the Weigh In Day I like to have low sodium foods so I don't have water retention and added pounds the next day.
Meal planning saves time, money, and stress which makes healthy eating easier. With a good meal plan, you can make accurate grocery lists and waste less food. You will know exactly what you're using each ingredient for, instead of just buying things and figuring out their use later.
Many of us already know the basics of meal planning, but a review may be helpful. The process of the meal plan starts with a purpose – saving money, special dietary needs, following a diet, convenience, quick meals, preferences, nutrition, etc.
Count out how many meals, and what type of meals, you need to plan for. What did you eat last week? What days do you go out to eat? Take lunches? What days do you usually have left-overs?
Plan to use up your perishable foods that typically spoil within a relatively short amount of time, such as fruits, vegetables, meats, and dairy products. Check what foods you have on hand in the fridge, freezer, and pantry. Do you have time to look at flyers for foods on sale?
• Breakfast: Do you make a unique breakfast sometimes, or do you generally eat the same thing each morning?
• Lunch: Do you eat out while at work, or do you pack lunches?
• Dinner: What days do you cook? Eat leftovers?
Once you have a daily or weekly meal plan with recipes you can plan your grocery list. It saves time if you can attach the recipes to the menu plan. Integrate leftovers (AKA pre-cooked meals) into the menu to make meal prep easier, and avoid wasting food. It helps to take a few minutes to tidy/clean your fridge before you shop. Put the perishables in easy view to be sure to use them first. Click here to get a shopping list and ideas. https://tastesbetterfromscratch.com/meal-plan-1/
Once you plan the 3 daily meals and beverages, you can calculate the nutritional values/calories in advance and adjust the plan if you are over or under for calories, etc. Can you enter the food before you eat it? What about a week's menu plan? When you total up your nutrition for the day does it meet the goals of your diet?
This week we will plan our meals so we know what we will be eating, how much we will eat, when we will eat it and how we will prepare it. This will keep us from impulse eating. Commit to what you will eat tomorrow and stick to it!
Example of my 'target' diet – Canada Food Guide and 1,400 calories. 2 Fruits, 5 Vegetables, 6 Grains (includes legumes/pulses), 3 Dairy, 2 Protein, 2 Fat, Sugar (how much added sugar in a day eg. on oatmeal)
Ideally each evening I will review/write down tomorrow’s menu for breakfast, lunch, dinner and snacks. If I am eating out, I plan for it. Then I tally it up to see if I have met the nutritional targets for each food group; next I calculate the calories and adjust as needed.
**** For the sake of this week’s challenge, each evening review or write down your meals for the next day. The next day follow that menu plan.
**** Set yourself up for success this week! Know at bedtime what you will eat tomorrow for breakfast AND lunch AND dinner! Know in the morning what you are having for dinner so you have the food on hand and the time to prepare it.
Optional (but not extra points) – Plan your menu for the week and shop for the foods you need. If you are eating out, include that as part of your menu planning, but make it PLANNED not spur of the moment, oh I don’t feel like cooking tonight.
Meal Planning Points - Each evening review/write out your menu for the next day - breakfast, lunch, dinner and snacks. The next day follow the menu plan. The points are for EATING the PLANNED meal.
At the end of the week, your Friday posting of points will be for meals eaten that were planned on Thursday night.
If you are eating out - write down the name of the restaurant and your planned meal.
✔️To score points this week
⭐To get off to an easy start, on Saturday Aug. 19, plan your meals for Sunday Aug. 20th, score 9 points for that Saturday.
1. Meal Planning - After Saturday Aug. 19 - For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points to a daily maximum of 9 points. If you skip a meal no points for that meal.
2. Spend 10 Minutes Outside = 10 points, all or nothing.
Summary
Record all exercise minutes. It's 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
1) Meal Planning - For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points, to a daily maximum of 9 points. If you skip a meal no points for that meal.
2) Spend 10 Minutes Outside = 10 points, all or nothing.
We will record this on one thread. (example)
My Exercise: 30
My Meal Planning: 9
My Outside: 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.