2023 Fall Week 2 Panama 6,000 Miles & Water & Food Diary
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kaliswalker
Posts: 1,285 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 #2 Saturday, October 14 - Friday, October 20🌎️
✈️DESTINATION - Panama 6,000 Miles & Water & Food Diary
The challenge begins on Saturday morning. Exercise & Water & Food Diary done before SATURDAY DOES NOT COUNT!!!!
Panama is a country on the isthmus running east-west, linking Central and South America. Often compared to Miami, Panama City is Central America's most glamorous, cosmopolitan capital, blessed with year-round sunshine and refreshing coastal breezes. It is most famous for the Panama Canal, one of the 7 Wonders of the Modern World, just outside of town. This 50-mile artificial waterway across the Isthmus is crucial to maritime trade. It cuts 5,000 miles from the journey between the Atlantic and Pacific Oceans. 14,000 ships pass through each year, and it has seen over 900,000 vessels and counting. A ship takes 8 – 10 hours to pass through. This engineering miracle was considered impossible to build! Learn more about it at the visitor center at Miraflores.
Panama City has everything from skyscrapers, to the rainforest of Natural Metropolitan Park. And there are the colonial buildings in the Casco Viejo district, a UNESCO Cultural World Heritage Site that dates back to 1673. Enjoy the culture - state of the art museums, elegant theatres, and entertainment centers are plentiful. But the pièce de résistance is the cuisine. It is a UNESCO-designated Creative City in Gastronomy with a vibrant and diverse food scene, led by world-class chefs.
Amazingly Panama's best attractions are within an hour or two of the capital city. You can see rainforests, a desert, and breathtaking beaches on both coastlines Pacific and Caribbean/Atlantic close by. At the highest point of Panama is Volcan Baru you can see both oceans, the Atlantic and Pacific, at the same time.
But the ultimate adventure, is in the depths of the Darién jungle to see what Panama was like before they built the Canal. As the land bridge between North and South America, Panama is one of the most biodiverse places on earth. It is considered world class for bird watching with 940 bird species, including rare birds like the quetzal and harpy eagle. It has 125 endemic animal species - uniquely found only in this part of the world from howler monkeys to poison dart frogs, sloths, blue morpho butterflies and coatimundis. Its other natural attractions whitewater rafting, and snorkeling tours. Panama's biodiversity has been said to be three times more than the United State, Canada and Europe combined.
Fun Facts
People greet each other in passing, even if they don't know each other.
Senator John McCain was born in Panama, when it was part of the U.S. territory.
Panama was the first country outside the USA in which coca cola was sold.
Panama - only place in the world where you can see the sun rise on the Pacific and set on the Atlantic.
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 - Water & Food Diary
Living the Good Life – Drink your water, daily maximum 8 cups to record, but drink what you want.
To lose weight, you need to eat fewer calories than you burn. How does drinking water help you lose weight?
1. Calorie control - If you drink more water, chances are you’ll simultaneously reduce your intake of calorie-laden liquids – like sugary drinks or creamy coffees. While not uniquely related to water, this simple dip in daily calorie consumption can really add up.
2. It can help manage your appetite - Water fills the volume of your stomach, signaling to your brain that you’re full. Therefore, water can act as an appetite suppressant. Drinking a 16-ounce glass of water prior to a meal can increase fullness or satiety, which in turn can decrease overall calorie consumption at that meal by up to 13%.
3. It can increases your metabolism - This theory is called ‘water-induced thermogenesis.’ It accounts for a physiological change in the body from water intake, which may result in an increased energy expenditure - more calories burned as fuel. Some studies show that drinking about 16 ounces of water can increase metabolism by 30% for an hour following the drink.
4. It can help break down fat - Water intake has been associated with increased fat cell breakdown in the body, called lipolysis. Lipolysis is the conversion of fat tissue to fuel. An uptick in metabolism (see above) can also increase lipolysis, and it’s theorized that increased water intake affects the hormone insulin in a way that speeds up this fat breakdown process.
5. It keeps you hydrated - Proper hydration is essential to many body functions that go hand-in-hand with weight loss. When you’re dehydrated, you may experience sluggish digestion and increased water storage which tip up the scale. Plus, dehydration usually correlates with a lack of energy, and as we all know (maybe too well), fatigue has a slew of negative side effects on your healthy habits.
When you’re hydrated, your body is optimized and, usually, so is your motivation to exercise and eat well.
Except for oxygen, there’s nothing your body needs more than an adequate supply of water. Consuming enough water slows down aging, prolongs a disease-free life and lowers the risk of being biologically older than your chronological age, according to a National Institute of Health. Water has zero calories.
About 60% of your body weight is made of water, which is needed to:
• Regulate your body temperature.
• Lubricate and cushion joints.
• Flush toxins.
• Relieve headaches caused by even mild dehydration.
• Look younger with healthier skin that is properly hydrated.
• Digest food.
• Maintain regular bowel movements.
• Deliver oxygen throughout your body.
• Reduce kidney stone formation and bladder infections
The sensation of thirst decreases with age, as does the amount of water in our bodies, which makes seniors more at risk for dehydration. Dehydration symptoms can include: A dry or sticky mouth or a swollen tongue. Did you know a routine blood test can detect dehydration, because the serum sodium levels are higher?
How to know if your skin is dehydrated? Your skin typically looks dull and can show premature aging, like surface wrinkles and loss of elasticity. Try the pinch test - pinch the skin on your arm or the back of your hand, and if it stays tented after you let go, this indicates moderate or even severe dehydration. Water moisturizes skin and increases skin elasticity. Be the best version of yourself, stay well hydrated!
Even mild dehydration can be a physical stressor to the body. You can experience tiredness, nausea and loss of appetite, and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights. Or you may think you are hungry when you are actually thirsty or dehydrated. Before reaching for an unplanned snack or eating between meals, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait. When you stay hydrated it’s easy to keep your appetite in check.
While it may not always be practical to count up ounces during the day, for most of us, using a combination of thirst as a guide, as well as looking for a pale-yellow urine color, can indicate that we are well-hydrated. It's normal to have to urinate about six to eight times in a 24-hour period.
🌟Build healthy forever habits - have a glass of water on the table each time you eat and make a point of drinking it all. Ideally drink water before a meal to 'fill you up' so you eat less. Have a glass of water at your bedside to drink when you wake up, or drink water while your morning coffee is brewing. Anchor your hydration habit to a location you’re in a few times per day. Or carry a water bottle with you throughout the day for easy access to water.
Don't drink all of your daily water at once, divide it into several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
NO SODAS! Count 100% zero calorie drinks or herbal teas, but water is what you should try to drink if you can. Aim for 64 ounces (8 glasses) of water each day.
Optional - Record your water in your food diary, scroll to the bottom https://www.myfitnesspal.com/food/diary
Water: The Wild Card of Weight Loss https://bit.ly/3uL1Dqw
12 Tips to Drink 8 Cups a Day https://bit.ly/3yJrb8M
Drinking Water During Workouts https://bit.ly/3chRGKH
✔️To score points this week
1. Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record
2. Food Diary daily calorie tracking 10 points a day
Summary
Record all exercise minutes. It's 6,000 Team Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life
1. Drink Your Water - Daily MAXIMUM 8 Cups/Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
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 Water: 8
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.
🌎️Challenge #2 Saturday, October 14 - Friday, October 20🌎️
✈️DESTINATION - Panama 6,000 Miles & Water & Food Diary
The challenge begins on Saturday morning. Exercise & Water & Food Diary done before SATURDAY DOES NOT COUNT!!!!
Panama is a country on the isthmus running east-west, linking Central and South America. Often compared to Miami, Panama City is Central America's most glamorous, cosmopolitan capital, blessed with year-round sunshine and refreshing coastal breezes. It is most famous for the Panama Canal, one of the 7 Wonders of the Modern World, just outside of town. This 50-mile artificial waterway across the Isthmus is crucial to maritime trade. It cuts 5,000 miles from the journey between the Atlantic and Pacific Oceans. 14,000 ships pass through each year, and it has seen over 900,000 vessels and counting. A ship takes 8 – 10 hours to pass through. This engineering miracle was considered impossible to build! Learn more about it at the visitor center at Miraflores.
Panama City has everything from skyscrapers, to the rainforest of Natural Metropolitan Park. And there are the colonial buildings in the Casco Viejo district, a UNESCO Cultural World Heritage Site that dates back to 1673. Enjoy the culture - state of the art museums, elegant theatres, and entertainment centers are plentiful. But the pièce de résistance is the cuisine. It is a UNESCO-designated Creative City in Gastronomy with a vibrant and diverse food scene, led by world-class chefs.
Amazingly Panama's best attractions are within an hour or two of the capital city. You can see rainforests, a desert, and breathtaking beaches on both coastlines Pacific and Caribbean/Atlantic close by. At the highest point of Panama is Volcan Baru you can see both oceans, the Atlantic and Pacific, at the same time.
But the ultimate adventure, is in the depths of the Darién jungle to see what Panama was like before they built the Canal. As the land bridge between North and South America, Panama is one of the most biodiverse places on earth. It is considered world class for bird watching with 940 bird species, including rare birds like the quetzal and harpy eagle. It has 125 endemic animal species - uniquely found only in this part of the world from howler monkeys to poison dart frogs, sloths, blue morpho butterflies and coatimundis. Its other natural attractions whitewater rafting, and snorkeling tours. Panama's biodiversity has been said to be three times more than the United State, Canada and Europe combined.
Fun Facts
People greet each other in passing, even if they don't know each other.
Senator John McCain was born in Panama, when it was part of the U.S. territory.
Panama was the first country outside the USA in which coca cola was sold.
Panama - only place in the world where you can see the sun rise on the Pacific and set on the Atlantic.
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 - Water & Food Diary
Living the Good Life – Drink your water, daily maximum 8 cups to record, but drink what you want.
To lose weight, you need to eat fewer calories than you burn. How does drinking water help you lose weight?
1. Calorie control - If you drink more water, chances are you’ll simultaneously reduce your intake of calorie-laden liquids – like sugary drinks or creamy coffees. While not uniquely related to water, this simple dip in daily calorie consumption can really add up.
2. It can help manage your appetite - Water fills the volume of your stomach, signaling to your brain that you’re full. Therefore, water can act as an appetite suppressant. Drinking a 16-ounce glass of water prior to a meal can increase fullness or satiety, which in turn can decrease overall calorie consumption at that meal by up to 13%.
3. It can increases your metabolism - This theory is called ‘water-induced thermogenesis.’ It accounts for a physiological change in the body from water intake, which may result in an increased energy expenditure - more calories burned as fuel. Some studies show that drinking about 16 ounces of water can increase metabolism by 30% for an hour following the drink.
4. It can help break down fat - Water intake has been associated with increased fat cell breakdown in the body, called lipolysis. Lipolysis is the conversion of fat tissue to fuel. An uptick in metabolism (see above) can also increase lipolysis, and it’s theorized that increased water intake affects the hormone insulin in a way that speeds up this fat breakdown process.
5. It keeps you hydrated - Proper hydration is essential to many body functions that go hand-in-hand with weight loss. When you’re dehydrated, you may experience sluggish digestion and increased water storage which tip up the scale. Plus, dehydration usually correlates with a lack of energy, and as we all know (maybe too well), fatigue has a slew of negative side effects on your healthy habits.
When you’re hydrated, your body is optimized and, usually, so is your motivation to exercise and eat well.
Except for oxygen, there’s nothing your body needs more than an adequate supply of water. Consuming enough water slows down aging, prolongs a disease-free life and lowers the risk of being biologically older than your chronological age, according to a National Institute of Health. Water has zero calories.
About 60% of your body weight is made of water, which is needed to:
• Regulate your body temperature.
• Lubricate and cushion joints.
• Flush toxins.
• Relieve headaches caused by even mild dehydration.
• Look younger with healthier skin that is properly hydrated.
• Digest food.
• Maintain regular bowel movements.
• Deliver oxygen throughout your body.
• Reduce kidney stone formation and bladder infections
The sensation of thirst decreases with age, as does the amount of water in our bodies, which makes seniors more at risk for dehydration. Dehydration symptoms can include: A dry or sticky mouth or a swollen tongue. Did you know a routine blood test can detect dehydration, because the serum sodium levels are higher?
How to know if your skin is dehydrated? Your skin typically looks dull and can show premature aging, like surface wrinkles and loss of elasticity. Try the pinch test - pinch the skin on your arm or the back of your hand, and if it stays tented after you let go, this indicates moderate or even severe dehydration. Water moisturizes skin and increases skin elasticity. Be the best version of yourself, stay well hydrated!
Even mild dehydration can be a physical stressor to the body. You can experience tiredness, nausea and loss of appetite, and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights. Or you may think you are hungry when you are actually thirsty or dehydrated. Before reaching for an unplanned snack or eating between meals, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait. When you stay hydrated it’s easy to keep your appetite in check.
While it may not always be practical to count up ounces during the day, for most of us, using a combination of thirst as a guide, as well as looking for a pale-yellow urine color, can indicate that we are well-hydrated. It's normal to have to urinate about six to eight times in a 24-hour period.
🌟Build healthy forever habits - have a glass of water on the table each time you eat and make a point of drinking it all. Ideally drink water before a meal to 'fill you up' so you eat less. Have a glass of water at your bedside to drink when you wake up, or drink water while your morning coffee is brewing. Anchor your hydration habit to a location you’re in a few times per day. Or carry a water bottle with you throughout the day for easy access to water.
Don't drink all of your daily water at once, divide it into several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
NO SODAS! Count 100% zero calorie drinks or herbal teas, but water is what you should try to drink if you can. Aim for 64 ounces (8 glasses) of water each day.
Optional - Record your water in your food diary, scroll to the bottom https://www.myfitnesspal.com/food/diary
Water: The Wild Card of Weight Loss https://bit.ly/3uL1Dqw
12 Tips to Drink 8 Cups a Day https://bit.ly/3yJrb8M
Drinking Water During Workouts https://bit.ly/3chRGKH
✔️To score points this week
1. Drink Your Water - 1 cup = 1 point. Daily MAXIMUM 8 Cups to record
2. Food Diary daily calorie tracking 10 points a day
Summary
Record all exercise minutes. It's 6,000 Team Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life
1. Drink Your Water - Daily MAXIMUM 8 Cups/Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
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 Water: 8
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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