Week 3 Tatamá National Natural Park, Colombia - 20 Minute Meal & Water
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kaliswalker
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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 #3 Saturday, April 23 - Friday, April 29🌎️
✈️DESTINATION - Tatamá National Natural Park, Colombia 6,000 Miles - 20 Minute Meal & Water
The challenge begins on Saturday morning. Exercise & 20 Minute Meal & Water done before SATURDAY DOES NOT COUNT!!!!
Pack your cameras and field glasses we will be bird watching! It's April and spring migration is in full swing. South America, AKA the "Bird Continent" is home to a total of 3,445 bird species, or almost one-third of all species in the world. And Colombia is home to more species of birds than any other country, with over 1,954 recorded species!
Tatamá is one of the world’s most biodiverse regions. It's a tropical and subtropical rainforest, in the Andes, and is a source of water to rivers in all directions. Enjoy the birds, 450 species of orchids, and 700 species of butterflies.
Our guide is famous birder/author, Noah Strycker. He holds the world record for seeing the most bird species in a single year. He traveled to 41 countries on all 7 continents, to see 6,042 of the estimated 10,400 bird species on earth. He can tell many interesting bird facts, such as the national bird of Colombia is the Andean Condor, which has a wingspan of 10 feet!
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 – 20 Minute Meal with The "Pause" & Water
It takes about 20 minutes between the time you start to eat till your brain gets the signal that you are full. This week let’s practice mindful eating - slow down and increase your awareness of what you are doing and you will eat less. Focus on your meal and make eating a very pleasurable and deliberate event; appreciate how your food looks, the aroma, flavor, and texture of each bite. Anticipate and enjoy each morsel.
People who eat quickly are more likely to weigh more. When you eat quickly, it is easy to overeat (over shoot the runway/calories), especially if you are with slower eaters, and you continue to nibble until they are finished.
Tips to Eat More Slowly
a) Sit at the table
b) Pause before you begin eating to think about how to eat slowly
c) Eat harder foods like raw veggies ie. carrots
d) Use smaller spoons and forks, or chop sticks
e) Take smaller bites
f) Focus on chewing each mouthful about 20 chews
g) Put your fork or spoon down between bites
h) Take a sip of water before lifting your fork again. This also helps fill you up
i) Eat one at a time ie. Blueberries - one blueberry at a time.
j) Eat like a gourmet pause and really taste each bite. Notice the scent, texture and taste of each of the foods.
k) Eat your food in courses ie. salad first, then side dishes, then your main course
l) Try actually setting a timer. If you are eating too quickly get up and tidy the kitchen, then return to your food and see if you will eat less.
Linda Spangle in her book, 100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan. "When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable. This pause seems to correlate exactly with the moment your stomach indicates it has taken enough food. If you continue to eat, you quickly move to the level of being too full."
At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. After this pause in their eating, people will often glance down at their food and decide they want more. But after finishing the rest of their food, they exclaim, "I shouldn't have eaten that because now I'm too full. Watch carefully for the eating pause, and then use it as a guide to STOP EATING!!"
Take at least 20 minutes to eat your meal, and notice The "Pause". Slow down so you can recognize how much you've eaten, and whether you've had enough. Aim to stop eating when you are satisfied or just right. Don't eat till you are stuffed.
Tip - if you only eat at the kitchen table, you'll be less likely to think "snack time!" every time you settle down on your couch.
✔️To score points this week.
1. Eat your meal in 20 minutes or more. Score 5 points/meal - MAXIMUM 15 points per day.
2. Drink Your Water MAXIMUM 8 Cups
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
Living the Good Life – 20 Minute Meal & Meal Planning
1. 20 Minute Meal = 5 points per meal all or nothing. If you eat in less than 20 minutes, no points for that meal. Daily MAXIMUM 15 points
2.Living the Good Life – Drink Your Water - Daily MAXIMUM 8 Cups?Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
We will record this on one thread. (example)
My Exercise: 30
My 20 Minute Meal: 15
My Water: 8
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 #3 Saturday, April 23 - Friday, April 29🌎️
✈️DESTINATION - Tatamá National Natural Park, Colombia 6,000 Miles - 20 Minute Meal & Water
The challenge begins on Saturday morning. Exercise & 20 Minute Meal & Water done before SATURDAY DOES NOT COUNT!!!!
Pack your cameras and field glasses we will be bird watching! It's April and spring migration is in full swing. South America, AKA the "Bird Continent" is home to a total of 3,445 bird species, or almost one-third of all species in the world. And Colombia is home to more species of birds than any other country, with over 1,954 recorded species!
Tatamá is one of the world’s most biodiverse regions. It's a tropical and subtropical rainforest, in the Andes, and is a source of water to rivers in all directions. Enjoy the birds, 450 species of orchids, and 700 species of butterflies.
Our guide is famous birder/author, Noah Strycker. He holds the world record for seeing the most bird species in a single year. He traveled to 41 countries on all 7 continents, to see 6,042 of the estimated 10,400 bird species on earth. He can tell many interesting bird facts, such as the national bird of Colombia is the Andean Condor, which has a wingspan of 10 feet!
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 – 20 Minute Meal with The "Pause" & Water
It takes about 20 minutes between the time you start to eat till your brain gets the signal that you are full. This week let’s practice mindful eating - slow down and increase your awareness of what you are doing and you will eat less. Focus on your meal and make eating a very pleasurable and deliberate event; appreciate how your food looks, the aroma, flavor, and texture of each bite. Anticipate and enjoy each morsel.
People who eat quickly are more likely to weigh more. When you eat quickly, it is easy to overeat (over shoot the runway/calories), especially if you are with slower eaters, and you continue to nibble until they are finished.
Tips to Eat More Slowly
a) Sit at the table
b) Pause before you begin eating to think about how to eat slowly
c) Eat harder foods like raw veggies ie. carrots
d) Use smaller spoons and forks, or chop sticks
e) Take smaller bites
f) Focus on chewing each mouthful about 20 chews
g) Put your fork or spoon down between bites
h) Take a sip of water before lifting your fork again. This also helps fill you up
i) Eat one at a time ie. Blueberries - one blueberry at a time.
j) Eat like a gourmet pause and really taste each bite. Notice the scent, texture and taste of each of the foods.
k) Eat your food in courses ie. salad first, then side dishes, then your main course
l) Try actually setting a timer. If you are eating too quickly get up and tidy the kitchen, then return to your food and see if you will eat less.
Linda Spangle in her book, 100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan. "When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable. This pause seems to correlate exactly with the moment your stomach indicates it has taken enough food. If you continue to eat, you quickly move to the level of being too full."
At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. After this pause in their eating, people will often glance down at their food and decide they want more. But after finishing the rest of their food, they exclaim, "I shouldn't have eaten that because now I'm too full. Watch carefully for the eating pause, and then use it as a guide to STOP EATING!!"
Take at least 20 minutes to eat your meal, and notice The "Pause". Slow down so you can recognize how much you've eaten, and whether you've had enough. Aim to stop eating when you are satisfied or just right. Don't eat till you are stuffed.
Tip - if you only eat at the kitchen table, you'll be less likely to think "snack time!" every time you settle down on your couch.
✔️To score points this week.
1. Eat your meal in 20 minutes or more. Score 5 points/meal - MAXIMUM 15 points per day.
2. Drink Your Water MAXIMUM 8 Cups
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
Living the Good Life – 20 Minute Meal & Meal Planning
1. 20 Minute Meal = 5 points per meal all or nothing. If you eat in less than 20 minutes, no points for that meal. Daily MAXIMUM 15 points
2.Living the Good Life – Drink Your Water - Daily MAXIMUM 8 Cups?Points to record
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
We will record this on one thread. (example)
My Exercise: 30
My 20 Minute Meal: 15
My Water: 8
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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