Week 6 Costa Rica - 20 Minute Meal & Daily Sparkle
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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 #6 Saturday, May 11 - Friday, May 17🌎️
✈️DESTINATION - Costa Rica 6,000 Miles - 20 Minute Meal and Daily Sparkle
The challenge begins on Saturday morning. Exercise & 20 minute meal with "the pause" & Daily Sparkle done before SATURDAY DOES NOT COUNT!!!!
Costa Rica translates into "rich coast.” It is also known as the "Switzerland of Central America," and a known paradise for nature lovers and adventure seekers alike. Whether you’re surfing, sailing, zip-lining, hiking, white water rafting, bird watching, kayaking mangroves, sailing, or riding horses on the beach, there’s always an adventure waiting for you. It is a small country and easy to get around. If you take a small plane, you get amazing birds-eye views of coastlines, rainforests, volcanoes, and more, so take photos!
Enjoy the world-class beaches on both the Caribbean Sea and Pacific Ocean. Costa Rica is known to have some of the best surfing waves in the world! You will see long stretches of deserted white sand beaches, dense jungles filled with a rich diversity of exotic wildlife, raging rivers, and towering volcanoes. With its vast array of national parks, stunning beaches, hot springs, and incredible wildlife, you’ll never run out of things to explore.
Interesting Facts About Costa Rica
#1 on the Happy Planet Index which measures life expectancy, well being and ecological footprint
The first carbon-neutral nation in the world
Has no military and instead spends $ on education, healthcare and pensions
Pura vida means “pure life”, the common greeting and state of mind of the people
Breakfast staple - gallo pinto (rice and beans)
National anthem plays on the radio every morning
5% of the world's species are found here, in a country the size of West Virginia
Most biodiverse country in the world with 500,000 species of wildlife
Is part of the Pacific Ring Fire Circle with 200 volcanic formations
Has 12 ecological zones, 100 national parks, reserves, refuges and protected lands
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" & Daily Sparkle
Eating slowly is proven to benefit digestion and lead to a prolonged feeling of fullness. People who eat slowly are more likely to better regulate their portions, feel more comfortable after a meal and recognize the feeling of fullness sooner. When you eat too fast, you swallow more air, which can cause bloating and gas. Eating slowly can assist with properly synchronizing your body’s signals to consuming just the right amount of food instead of overindulging. It takes about 20 minutes for our stomach to signal fullness to our brain, even when it’s already reached full capacity.
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.
Meals are not speed eating contests. People who eat quickly are more likely to weigh more. When you eat quickly, it is easy to overeat (overshoot the runway/calories), especially if you are with slower eaters, and you continue to nibble until they are finished.
Tips to Eat More Slowly - Try avoiding technology or other distractions while you eat, as it can make it more difficult to listen to your fullness cues and slow your bites.
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 eg. carrots
d) Use smaller spoons and forks, or chopsticks
e) Take smaller bites
f) Focus on chewing each mouthful about 20 chews
g) Put your fork or spoon down between bites
h) Swallow each bite before preparing the next bite on your fork
i) Take a sip of water before lifting your fork again. This also helps fill you up.
j) Eat one at a time eg. Blueberries - one blueberry at a time.
k) Eat like a gourmet; pause and really taste each bite. Notice the appearance, scent, texture, and taste of each of the foods.
l) Eat your food in courses eg. salad first, then side dishes, then your main course
m) If your meal includes other people, eat at the pace of the slowest eater or slower.
n) 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.
***Switch your spoon or fork to your non-dominant hand if it's difficult to spend 20 minutes on your meal
***20/20/20 Rule - chew it 20 times, put your knife and fork down for 20 seconds between mouthfuls, and take 20 minutes to eat the meal
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. Daily Sparkle (move naturally) 1 point/minute, maximum 10 minutes = 10 points. 10 minutes a day doing household chores. Daily MAXIMUM 10 points. Yes, you can add these 10 minutes to your exercise minutes.
🌟Build healthy forever habits - Enjoy leisurely meals.
🏆 Summary of Living the Good Life
Record all exercise minutes. Its 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Living the Good Life:
Scoring: 1 minute of exercise = 1 air mile
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. Record 1 point for every minute of natural movement you get doing daily chores. Daily MAXIMUM 10 points.
You can record this on one thread. (example)
My Exercise: 30
My 20 Minute Meal: 15
My Daily Chores: 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 #6 Saturday, May 11 - Friday, May 17🌎️
✈️DESTINATION - Costa Rica 6,000 Miles - 20 Minute Meal and Daily Sparkle
The challenge begins on Saturday morning. Exercise & 20 minute meal with "the pause" & Daily Sparkle done before SATURDAY DOES NOT COUNT!!!!
Costa Rica translates into "rich coast.” It is also known as the "Switzerland of Central America," and a known paradise for nature lovers and adventure seekers alike. Whether you’re surfing, sailing, zip-lining, hiking, white water rafting, bird watching, kayaking mangroves, sailing, or riding horses on the beach, there’s always an adventure waiting for you. It is a small country and easy to get around. If you take a small plane, you get amazing birds-eye views of coastlines, rainforests, volcanoes, and more, so take photos!
Enjoy the world-class beaches on both the Caribbean Sea and Pacific Ocean. Costa Rica is known to have some of the best surfing waves in the world! You will see long stretches of deserted white sand beaches, dense jungles filled with a rich diversity of exotic wildlife, raging rivers, and towering volcanoes. With its vast array of national parks, stunning beaches, hot springs, and incredible wildlife, you’ll never run out of things to explore.
Interesting Facts About Costa Rica
#1 on the Happy Planet Index which measures life expectancy, well being and ecological footprint
The first carbon-neutral nation in the world
Has no military and instead spends $ on education, healthcare and pensions
Pura vida means “pure life”, the common greeting and state of mind of the people
Breakfast staple - gallo pinto (rice and beans)
National anthem plays on the radio every morning
5% of the world's species are found here, in a country the size of West Virginia
Most biodiverse country in the world with 500,000 species of wildlife
Is part of the Pacific Ring Fire Circle with 200 volcanic formations
Has 12 ecological zones, 100 national parks, reserves, refuges and protected lands
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" & Daily Sparkle
Eating slowly is proven to benefit digestion and lead to a prolonged feeling of fullness. People who eat slowly are more likely to better regulate their portions, feel more comfortable after a meal and recognize the feeling of fullness sooner. When you eat too fast, you swallow more air, which can cause bloating and gas. Eating slowly can assist with properly synchronizing your body’s signals to consuming just the right amount of food instead of overindulging. It takes about 20 minutes for our stomach to signal fullness to our brain, even when it’s already reached full capacity.
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.
Meals are not speed eating contests. People who eat quickly are more likely to weigh more. When you eat quickly, it is easy to overeat (overshoot the runway/calories), especially if you are with slower eaters, and you continue to nibble until they are finished.
Tips to Eat More Slowly - Try avoiding technology or other distractions while you eat, as it can make it more difficult to listen to your fullness cues and slow your bites.
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 eg. carrots
d) Use smaller spoons and forks, or chopsticks
e) Take smaller bites
f) Focus on chewing each mouthful about 20 chews
g) Put your fork or spoon down between bites
h) Swallow each bite before preparing the next bite on your fork
i) Take a sip of water before lifting your fork again. This also helps fill you up.
j) Eat one at a time eg. Blueberries - one blueberry at a time.
k) Eat like a gourmet; pause and really taste each bite. Notice the appearance, scent, texture, and taste of each of the foods.
l) Eat your food in courses eg. salad first, then side dishes, then your main course
m) If your meal includes other people, eat at the pace of the slowest eater or slower.
n) 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.
***Switch your spoon or fork to your non-dominant hand if it's difficult to spend 20 minutes on your meal
***20/20/20 Rule - chew it 20 times, put your knife and fork down for 20 seconds between mouthfuls, and take 20 minutes to eat the meal
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. Daily Sparkle (move naturally) 1 point/minute, maximum 10 minutes = 10 points. 10 minutes a day doing household chores. Daily MAXIMUM 10 points. Yes, you can add these 10 minutes to your exercise minutes.
🌟Build healthy forever habits - Enjoy leisurely meals.
🏆 Summary of Living the Good Life
Record all exercise minutes. Its 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Living the Good Life:
Scoring: 1 minute of exercise = 1 air mile
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. Record 1 point for every minute of natural movement you get doing daily chores. Daily MAXIMUM 10 points.
You can record this on one thread. (example)
My Exercise: 30
My 20 Minute Meal: 15
My Daily Chores: 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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