2023 Q4 Fall Week 7 - Buffet Rules & Meal Preparation
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kaliswalker
Posts: 1,286 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 #7 Saturday, November 18 - Friday, November 24🌎️
✈️DESTINATION - Dubai 6,000 Miles - Buffet Rules & Meal Preparation
The challenge begins on Saturday morning. Exercise & Buffet Rules & Meal done before SATURDAY DOES NOT COUNT!!!!
Dubai is the capital of the Emirate of Dubai, and the financial and tourist hub of the United Arab Emirates (UAE). It is a city of superlatives with many of ‘the world’s largest/record breakers’ in 300 categories. Miracle Garden is the largest natural flower garden in the world, with 50 million flowers and 250 million plants! Plus it has the world’s largest butterfly garden.
Dubai Mall is the world’s largest, the size of 200 football fields, with 1,300 stores and 200 restaurants. It has an Olympic sized skating rink, indoor ski hill and the world’s largest indoor aquarium. Burj Khalifa is the world’s tallest building, has 164 floors, is 2,722 feet, and the height of 2 Empire State Buildings, complete with glass elevators for an amazing view on your way to the world’s highest outdoor observation deck. It takes 120 glass cleaners 3 months to clean the windows. Outside is the world’s largest water show. Dubai also has the largest observation Ferris wheel in the world, at 800 feet high.
There are 3 manmade sets of islands off the coast. The biggest and most famous is Palm Jumeirah, the world’s largest artificial archipelago. This palm tree shaped island stretches 3 miles into the Arabian Gulf and is so massive it can be seen from space.
For fun and adventure, you can cool off at Atlantis Aquaventure, the world's largest waterpark, with 105 slides and attractions. Also, there is The Lost Chambers Aquarium with 65,000 marine animals. Or enjoy water activities like jet skiing, kayaking, and yachting.
Despite constantly looking to the future, this city isn't quick to let go of its past. Dubai Old Town is a maze of historic narrow alleyways through sandstone structures. Shop at Dubai Spice Souks, an Arab style market where you can bargain for colorful spices, gold, textiles and perfumes.
Leave the city and see some Arabian history in a Jeep Safari tour. Have a day with the friendly traditional Bedouins, a semi-nomadic tribe of desert-dwellers. You will be welcomed with food, dates and coffee, a cooking class, and a camel.
End the day at the beaches here on the Persian Gulf. There are beautiful sunsets and wonderful dinner cruises along the coast where you can see the lit-up evening city scape.
• Fun Facts
Dubai was unlivable even 20 years ago
Dubai holds more than 300 world records
During the construction boom 1/4 of the world's construction cranes were here
Dubai Police have the fastest police cars
It welcomes foreigners but does not grant citizenship
Population is three million, but only a small percentage are native UAE residents
The city’s economy is home to a large number of foreign workers
Kissing in public can lead to fines or even deportation
Camel racing is an Arabian cultural activity and all the jockeys are robots
It has an income tax-free system
Its international airport has the world’s largest airport terminal
It gave 2 grams of gold to its residents for losing 2 kgs/4.4 lbs of weight
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 - Buffet Rules & Meal Preparation
Food! Food! Food! This time of year it's hard not to think about food. Eating holidays abound. It's hard to stay on track. This is something I wrote several years ago, and each fall I dust it off.
Buffet Rules - These can be applicable to your daily eating too.
1) First, do not get overly hungry by skipping meals like breakfast and lunch.
2) Limit alcohol. Drink a low-calorie beverage.
3) Before taking food, look at the whole spread to decide what you REALLY want to eat - limit variety.
4) DO NOT 'take a bit of everything'. Typically one plate of buffet food and dessert will be over 2,000 calories!
5) Plan your Plate Model which means - 1/2 plate is fruit & veggies, 1/4 proteins, 1/4 grains which include high carb veggies - potato, corn or carrots.
6) Remember portion sizes. Stuffing/dressing 1/2 cup! Gravy 1/4 cup!
7) Choose foods that look like they did before it was cooked - peeled shrimp, fresh fruit & veggies, etc. not breaded or made into something else like apples made into pies. Avoid fried/deep-fried foods.
8) Don't touch the Caesar salad or spinach dip, the dressing is loaded with sodium/salt and calories.
9) For high-calorie options focus on ONLY 1 or 2 and think of it as 'a controlled indulgence'.
10) This is a good time to skip a bun or any food that isn't really 'special'.
11) Have a clean perimeter around the rim of the plate (don't have food stacked/pushed out to the edges) or use a 9" plate.
13) One plate only, no seconds.
14) Be picky, if a food is not very tasty, do not eat it. Leave a bite of something on your plate.
15) Make the plate of food last at least 20-minutes.
16) Before the meal look up the calorie content of foods you likely will eat.
17) My goal is still 500 calories and any calories I have saved during the day or week.
18) Avoid food pushers - politely decline high-calorie food. 'Thanks, it looks delicious maybe later'.
19) Drink lots of water with your meal.
20) Consider eating a light snack (apple or boiled egg) BEFORE a big dinner to keep appetite in check.
21) Take some of your own food along ie. salad, apple slices, etc.
22) Avoid party snacks and appies before a meal.
23) Before the meal don't linger around snacks (vulture circle).
24) Treat appetizers as a meal, usually at least 400 calories (appies plus dinner = 2 meals NO!)
25) Turn from/keep your eyes away from the food. Focus on people.
26) Stop eating when you're 80 to 90 percent full, not 120 percent
27) Burn it to earn it - increase your exercise this week.
28) Continue nutrition tracking each meal even if you have to guess-estimate.
29) Daily weigh-ins.
30) Quickly regift chocolates, etc. but let people know in advance no food gifts.
31) Be the one who suggests going for a walk.
32) Before and after each buffet read this list. How did you do?
33) Remember Thanksgiving is just ONE day, Christmas is just ONE day, not a month.
34) Set a Jan. 1st Weigh In Target Weight today!
✔️To score points this week
1. Read Buffet Rules daily and think about how you will manage your eating for the day. 10 points daily, all or nothing.
2. Eat one home cooked meal = 10 points all or nothing. Daily maximum 10 points.
🌟Build healthy forever habits - Remember Thanksgiving is ONE day not a month of indulgence.
✔️To score points this week
1. Read Buffet Rules daily and think about how you will manage your eating for the day. 10 points daily, all or nothing.
2. Eat one home cooked meal = 10 points all or nothing. Daily maximum 10 points.
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. Read Buffet Rules Daily = 10 points
2. Eat one home cooked meal = 10 points
We will record this on one thread. (example)
My Exercise: 30
Read Buffet Rules = 10 points
My Home Cooked 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.
🌎️Challenge #7 Saturday, November 18 - Friday, November 24🌎️
✈️DESTINATION - Dubai 6,000 Miles - Buffet Rules & Meal Preparation
The challenge begins on Saturday morning. Exercise & Buffet Rules & Meal done before SATURDAY DOES NOT COUNT!!!!
Dubai is the capital of the Emirate of Dubai, and the financial and tourist hub of the United Arab Emirates (UAE). It is a city of superlatives with many of ‘the world’s largest/record breakers’ in 300 categories. Miracle Garden is the largest natural flower garden in the world, with 50 million flowers and 250 million plants! Plus it has the world’s largest butterfly garden.
Dubai Mall is the world’s largest, the size of 200 football fields, with 1,300 stores and 200 restaurants. It has an Olympic sized skating rink, indoor ski hill and the world’s largest indoor aquarium. Burj Khalifa is the world’s tallest building, has 164 floors, is 2,722 feet, and the height of 2 Empire State Buildings, complete with glass elevators for an amazing view on your way to the world’s highest outdoor observation deck. It takes 120 glass cleaners 3 months to clean the windows. Outside is the world’s largest water show. Dubai also has the largest observation Ferris wheel in the world, at 800 feet high.
There are 3 manmade sets of islands off the coast. The biggest and most famous is Palm Jumeirah, the world’s largest artificial archipelago. This palm tree shaped island stretches 3 miles into the Arabian Gulf and is so massive it can be seen from space.
For fun and adventure, you can cool off at Atlantis Aquaventure, the world's largest waterpark, with 105 slides and attractions. Also, there is The Lost Chambers Aquarium with 65,000 marine animals. Or enjoy water activities like jet skiing, kayaking, and yachting.
Despite constantly looking to the future, this city isn't quick to let go of its past. Dubai Old Town is a maze of historic narrow alleyways through sandstone structures. Shop at Dubai Spice Souks, an Arab style market where you can bargain for colorful spices, gold, textiles and perfumes.
Leave the city and see some Arabian history in a Jeep Safari tour. Have a day with the friendly traditional Bedouins, a semi-nomadic tribe of desert-dwellers. You will be welcomed with food, dates and coffee, a cooking class, and a camel.
End the day at the beaches here on the Persian Gulf. There are beautiful sunsets and wonderful dinner cruises along the coast where you can see the lit-up evening city scape.
• Fun Facts
Dubai was unlivable even 20 years ago
Dubai holds more than 300 world records
During the construction boom 1/4 of the world's construction cranes were here
Dubai Police have the fastest police cars
It welcomes foreigners but does not grant citizenship
Population is three million, but only a small percentage are native UAE residents
The city’s economy is home to a large number of foreign workers
Kissing in public can lead to fines or even deportation
Camel racing is an Arabian cultural activity and all the jockeys are robots
It has an income tax-free system
Its international airport has the world’s largest airport terminal
It gave 2 grams of gold to its residents for losing 2 kgs/4.4 lbs of weight
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 - Buffet Rules & Meal Preparation
Food! Food! Food! This time of year it's hard not to think about food. Eating holidays abound. It's hard to stay on track. This is something I wrote several years ago, and each fall I dust it off.
Buffet Rules - These can be applicable to your daily eating too.
1) First, do not get overly hungry by skipping meals like breakfast and lunch.
2) Limit alcohol. Drink a low-calorie beverage.
3) Before taking food, look at the whole spread to decide what you REALLY want to eat - limit variety.
4) DO NOT 'take a bit of everything'. Typically one plate of buffet food and dessert will be over 2,000 calories!
5) Plan your Plate Model which means - 1/2 plate is fruit & veggies, 1/4 proteins, 1/4 grains which include high carb veggies - potato, corn or carrots.
6) Remember portion sizes. Stuffing/dressing 1/2 cup! Gravy 1/4 cup!
7) Choose foods that look like they did before it was cooked - peeled shrimp, fresh fruit & veggies, etc. not breaded or made into something else like apples made into pies. Avoid fried/deep-fried foods.
8) Don't touch the Caesar salad or spinach dip, the dressing is loaded with sodium/salt and calories.
9) For high-calorie options focus on ONLY 1 or 2 and think of it as 'a controlled indulgence'.
10) This is a good time to skip a bun or any food that isn't really 'special'.
11) Have a clean perimeter around the rim of the plate (don't have food stacked/pushed out to the edges) or use a 9" plate.
13) One plate only, no seconds.
14) Be picky, if a food is not very tasty, do not eat it. Leave a bite of something on your plate.
15) Make the plate of food last at least 20-minutes.
16) Before the meal look up the calorie content of foods you likely will eat.
17) My goal is still 500 calories and any calories I have saved during the day or week.
18) Avoid food pushers - politely decline high-calorie food. 'Thanks, it looks delicious maybe later'.
19) Drink lots of water with your meal.
20) Consider eating a light snack (apple or boiled egg) BEFORE a big dinner to keep appetite in check.
21) Take some of your own food along ie. salad, apple slices, etc.
22) Avoid party snacks and appies before a meal.
23) Before the meal don't linger around snacks (vulture circle).
24) Treat appetizers as a meal, usually at least 400 calories (appies plus dinner = 2 meals NO!)
25) Turn from/keep your eyes away from the food. Focus on people.
26) Stop eating when you're 80 to 90 percent full, not 120 percent
27) Burn it to earn it - increase your exercise this week.
28) Continue nutrition tracking each meal even if you have to guess-estimate.
29) Daily weigh-ins.
30) Quickly regift chocolates, etc. but let people know in advance no food gifts.
31) Be the one who suggests going for a walk.
32) Before and after each buffet read this list. How did you do?
33) Remember Thanksgiving is just ONE day, Christmas is just ONE day, not a month.
34) Set a Jan. 1st Weigh In Target Weight today!
✔️To score points this week
1. Read Buffet Rules daily and think about how you will manage your eating for the day. 10 points daily, all or nothing.
2. Eat one home cooked meal = 10 points all or nothing. Daily maximum 10 points.
🌟Build healthy forever habits - Remember Thanksgiving is ONE day not a month of indulgence.
✔️To score points this week
1. Read Buffet Rules daily and think about how you will manage your eating for the day. 10 points daily, all or nothing.
2. Eat one home cooked meal = 10 points all or nothing. Daily maximum 10 points.
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. Read Buffet Rules Daily = 10 points
2. Eat one home cooked meal = 10 points
We will record this on one thread. (example)
My Exercise: 30
Read Buffet Rules = 10 points
My Home Cooked 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.
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