Week 9 Istanbul, Turkey - Salt off the Table & Water
kaliswalker
Posts: 1,316 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 #9 Saturday, June 1 - Friday, June 7🌎️
✈️DESTINATION - Istanbul, Turkey 6,000 Miles - Salt off the Table & Water
The challenge begins on Saturday morning. Exercise & Salt off the Table & Water done before SATURDAY DOES NOT COUNT!!!!
Türkiye (formerly known as Turkey), is the land where continents meet - Europe and Asia. It boasts 22 UNESCO World Heritage Sites that span millennia, offering a profound journey through ancient ruins, monumental cities, and mesmerizing landscapes. It attracts visitors for its blend of history, vibrant culture, traditions, natural beauty, luxurious vacation spots, cruising routes, and delectable cuisine. And Istanbul is one of the four most-visited cities in the world.
The Grand Bazaar in Istanbul is one of the oldest and largest covered markets in the world. Established in the 15th century, it spans 61 streets and houses more than 4,000 shops. It's a vibrant shopping experience where visitors can find traditional crafts, jewelry, carpets, spices, and more. Then for a unique experience cross the Bosphorous Bridge to officially jump from Europe to Asia and vice-versa.
Hagia Sophia Grand Mosque, completed in 537 AD, is a mosque and former church serving as a major cultural and historical site. The dome has a diameter of 31 meters and a height of 56 meters, making it a masterpiece of engineering and design.
Topkapi Palace is one of the largest palace-museums in the world at 3.2 million sq ft.
and features opulent architecture, stunning courtyards, and lush gardens. The was the home to the elite of the empire for 4 centuries. It was completed in 1478.
For a fun side trip you must see Cappadocia, known as the hot air ballooning capital of the world, with almost half a million balloon flights per year. Feel part of the skyscape to see and be seen with other colorful hot air balloons. Rides start at sunrise, and you will soar over orchards, vineyards, and surreal landscapes, formed by volcanic eruptions and characterized by “fairy chimneys,” cave houses, and dramatic rock formations. The perspective from 3,000 feet above, you feel weightless, as you float as if by magic.
⭐Interesting Facts About Turkey
Tulips originate from Turkey
Had 20 major civilizations - including the Hittites, Phrygians, Lydians, and Byzantines
St. Nicholas, the muse for Santa Claus, was a native of Turkey
Mardin, a city in southeastern Turkey, has been inhabited 11,000 years
Istanbul is the only city that spans two continents
Its Mediterranean coastline AKA The Turquoise Coast, stretches over 1,000 miles
Turkey was never colonized
📝Living the Good Life - Salt off the Table & Water
This week let's keep the salt shakers off the table to improve our health. Most Americans eat too much salt, and not just from salt shakers but sodium in processed foods. The average American's sodium intake is 3,400 milligrams of salt. A new study suggests reducing salt intake would lead to a longer healthier life.
The American Heart Association recommends adults consume no more than 2,300 milligrams of salt, about 1 teaspoon per day. But the "ideal limit" is 1,500 milligrams per day as recommended by the American Heart Association for people at high risk of hypertension. Consuming too much salt can raise blood pressure, which in turn can cause heart disease, stroke and kidney disease.
Even if you are not adding salt at the table or adding it to recipes, you could still be getting over the recommended daily limit of 2300 milligrams of sodium. More than 70% of the sodium Americans eat, is added by food manufacturers. We then purchase the products in stores or restaurants.
For instance some salad dressings, a single serving (2 tablespoons) has over 23% of one's daily value in sodium. Bread rolls, canned vegetables, tomato sauce and chicken breasts are among the worst culprits in the US. Chicken breasts? Yes, because salt and water is added in the manufacturing process to plump up the breasts so they look bigger and more appetizing.
Some tips to reduce your salt/sodium intake
• Review the nutrition labels - besides salt, the label could use terms such as monosodium glutamate (MSG, common in Chinese food), sodium citrate, sodium alginate and sodium phosphate.
• Become familiar with common sources. The foods with the highest levels of salt include breads, rolls, pizza, sandwiches, cold cuts, cured meats, soups, burritos, tacos, chicken, cheese, and savory snacks such as chips, popcorn and crackers.
• Stop using the salt shaker. That helps, even if most of your sodium intake is from processed foods.
• Try spicing without salt.
• Reduce your portion size, as less food means less sodium. Prepare smaller portions at home, and consume less when eating out.
• Prepare your own food when you can. Limit packaged sauces, mixes, and “instant” products (including flavored rice, instant noodles, and ready-made pasta).
• Consider your condiments. Choose light or reduced-sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
• “Unsalt” your snacks. Choose low sodium or no-salt-added nuts, seeds, and snack products (ie. chips and pretzels) — or have carrot or celery sticks instead.
• Add flavor without adding sodium. Try no-salt seasoning blends and herbs and spices instead of salt.
• Make lower-sodium choices at restaurants. Ask for your meal to be prepared without table salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask if nutrition information is available and then choose options that are lower in sodium.
• Avoid eating out and consume more minimally processed foods at home by eating more fresh and flash-frozen fruits and vegetables.
• Give sodium the “rinse”. Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating. This removes some of the sodium.
• Watch your veggies, no sauce, just seasonings or low sodium or no-salt-added canned vegetables.
With reduced sodium you should see a little help on the scale.
🌟Build healthy forever habits - Daily goal for adults is only 1 teaspoon of salt or 2300 milligrams.
✔️To Score Points
1) Salt off Table = 10 points for the whole day no added salt at table. All or nothing.
2) Drink Your Water - 1 cup = 1 point.
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
Daily MAXIMUM 8 Cups to record
🏆 Summary of Living the Good Life
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. Salt off Table = 10 points for the whole day no added salt at table
2. Drink Your Water - Daily MAXIMUM 8 Cups.
We will record this on one thread. (example)
My Exercise: 30
My Salt off Table = 10
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 #9 Saturday, June 1 - Friday, June 7🌎️
✈️DESTINATION - Istanbul, Turkey 6,000 Miles - Salt off the Table & Water
The challenge begins on Saturday morning. Exercise & Salt off the Table & Water done before SATURDAY DOES NOT COUNT!!!!
Türkiye (formerly known as Turkey), is the land where continents meet - Europe and Asia. It boasts 22 UNESCO World Heritage Sites that span millennia, offering a profound journey through ancient ruins, monumental cities, and mesmerizing landscapes. It attracts visitors for its blend of history, vibrant culture, traditions, natural beauty, luxurious vacation spots, cruising routes, and delectable cuisine. And Istanbul is one of the four most-visited cities in the world.
The Grand Bazaar in Istanbul is one of the oldest and largest covered markets in the world. Established in the 15th century, it spans 61 streets and houses more than 4,000 shops. It's a vibrant shopping experience where visitors can find traditional crafts, jewelry, carpets, spices, and more. Then for a unique experience cross the Bosphorous Bridge to officially jump from Europe to Asia and vice-versa.
Hagia Sophia Grand Mosque, completed in 537 AD, is a mosque and former church serving as a major cultural and historical site. The dome has a diameter of 31 meters and a height of 56 meters, making it a masterpiece of engineering and design.
Topkapi Palace is one of the largest palace-museums in the world at 3.2 million sq ft.
and features opulent architecture, stunning courtyards, and lush gardens. The was the home to the elite of the empire for 4 centuries. It was completed in 1478.
For a fun side trip you must see Cappadocia, known as the hot air ballooning capital of the world, with almost half a million balloon flights per year. Feel part of the skyscape to see and be seen with other colorful hot air balloons. Rides start at sunrise, and you will soar over orchards, vineyards, and surreal landscapes, formed by volcanic eruptions and characterized by “fairy chimneys,” cave houses, and dramatic rock formations. The perspective from 3,000 feet above, you feel weightless, as you float as if by magic.
⭐Interesting Facts About Turkey
Tulips originate from Turkey
Had 20 major civilizations - including the Hittites, Phrygians, Lydians, and Byzantines
St. Nicholas, the muse for Santa Claus, was a native of Turkey
Mardin, a city in southeastern Turkey, has been inhabited 11,000 years
Istanbul is the only city that spans two continents
Its Mediterranean coastline AKA The Turquoise Coast, stretches over 1,000 miles
Turkey was never colonized
📝Living the Good Life - Salt off the Table & Water
This week let's keep the salt shakers off the table to improve our health. Most Americans eat too much salt, and not just from salt shakers but sodium in processed foods. The average American's sodium intake is 3,400 milligrams of salt. A new study suggests reducing salt intake would lead to a longer healthier life.
The American Heart Association recommends adults consume no more than 2,300 milligrams of salt, about 1 teaspoon per day. But the "ideal limit" is 1,500 milligrams per day as recommended by the American Heart Association for people at high risk of hypertension. Consuming too much salt can raise blood pressure, which in turn can cause heart disease, stroke and kidney disease.
Even if you are not adding salt at the table or adding it to recipes, you could still be getting over the recommended daily limit of 2300 milligrams of sodium. More than 70% of the sodium Americans eat, is added by food manufacturers. We then purchase the products in stores or restaurants.
For instance some salad dressings, a single serving (2 tablespoons) has over 23% of one's daily value in sodium. Bread rolls, canned vegetables, tomato sauce and chicken breasts are among the worst culprits in the US. Chicken breasts? Yes, because salt and water is added in the manufacturing process to plump up the breasts so they look bigger and more appetizing.
Some tips to reduce your salt/sodium intake
• Review the nutrition labels - besides salt, the label could use terms such as monosodium glutamate (MSG, common in Chinese food), sodium citrate, sodium alginate and sodium phosphate.
• Become familiar with common sources. The foods with the highest levels of salt include breads, rolls, pizza, sandwiches, cold cuts, cured meats, soups, burritos, tacos, chicken, cheese, and savory snacks such as chips, popcorn and crackers.
• Stop using the salt shaker. That helps, even if most of your sodium intake is from processed foods.
• Try spicing without salt.
• Reduce your portion size, as less food means less sodium. Prepare smaller portions at home, and consume less when eating out.
• Prepare your own food when you can. Limit packaged sauces, mixes, and “instant” products (including flavored rice, instant noodles, and ready-made pasta).
• Consider your condiments. Choose light or reduced-sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
• “Unsalt” your snacks. Choose low sodium or no-salt-added nuts, seeds, and snack products (ie. chips and pretzels) — or have carrot or celery sticks instead.
• Add flavor without adding sodium. Try no-salt seasoning blends and herbs and spices instead of salt.
• Make lower-sodium choices at restaurants. Ask for your meal to be prepared without table salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask if nutrition information is available and then choose options that are lower in sodium.
• Avoid eating out and consume more minimally processed foods at home by eating more fresh and flash-frozen fruits and vegetables.
• Give sodium the “rinse”. Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating. This removes some of the sodium.
• Watch your veggies, no sauce, just seasonings or low sodium or no-salt-added canned vegetables.
With reduced sodium you should see a little help on the scale.
🌟Build healthy forever habits - Daily goal for adults is only 1 teaspoon of salt or 2300 milligrams.
✔️To Score Points
1) Salt off Table = 10 points for the whole day no added salt at table. All or nothing.
2) Drink Your Water - 1 cup = 1 point.
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
Daily MAXIMUM 8 Cups to record
🏆 Summary of Living the Good Life
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. Salt off Table = 10 points for the whole day no added salt at table
2. Drink Your Water - Daily MAXIMUM 8 Cups.
We will record this on one thread. (example)
My Exercise: 30
My Salt off Table = 10
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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Saturday
Exercise 120
Salt off table 10
Water 60 -
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