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LYNMEINDERS's Photo LYNMEINDERS SparkPoints: (510,531)
Fitness Minutes: (85,320)
Posts: 37,489
8/16/19 5:31 P

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Sorry....thought this was for my team however it is not us yet....so sorry

Edited by: LYNMEINDERS at: 8/16/2019 (17:33)
Lyn....
Dunedin New Zealand......+19 hours

Giving up is NOT an option.

5% FALL CHALLENGE (my Spring....)


 current weight: 131.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,115
8/15/19 7:07 P

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This is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. And post questions and comments on the discussion thread. Thanks!
emoticon Challenge #7 Saturday, Aug 17 - Friday, Aug 23 emoticon
emoticon DESTINATION - Olympic National Park (near Seattle, Washington) U.S.A. - 4,876 Miles & Meal Planning & OSOM

The challenge begins on Saturday morning. Exercise & Meal Planning & Out of Sight Out of Mind (OSOM) done before SATURDAY DOES NOT COUNT!!!!!

emoticon Meal Planning starts Friday night and runs to Thursday night - plan meal for the next day. That means that at the end of the week, your Friday posting of points will be for meals eaten that were planned on Thursday night.

Olympic National Park, in Western Washington, U.S.A. is designated a World Heritage Site and Biosphere. It spans from the rocky Pacific Ocean coast to the snowy Olympic Mountain peaks. The park can be divided into four basic regions: the Pacific coastline, alpine areas, the west side temperate rainforest and the forests of the drier east side. Glacier-clad peaks interspersed with extensive alpine meadows are surrounded by an extensive old-growth forest, among which is the best example of intact and protected temperate rainforest in the Pacific Northwest.

These 922,000 acres include 60 glaciers, 13 rivers, and over 600 miles of trails. The park's 57 miles of coastline is the longest undeveloped coast in the contiguous United States. Enjoy a day in nature - photograph wildlife, wildflowers, hike, relax, enjoy nature.

Photos binged.it/2KLPYQn

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.

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***************************************
Living the Good Life – Meal Planning & OSOM emoticon

This week we will plan our meals so we make good choices. We will know what, how much and when to eat and how to prepare it. Yes, our grocery list too. Commit to what you will eat and stick to it! This will keep us from impulse eating. Plan for success!

Advance meal planning brings calm and order to decisions about breakfast, lunch, and dinner. You save time and money, balance your calories for the week, and you are prepared for each meal with your daily or weekly meal plan. You buy groceries based on a plan and buy only what you need for the recipes.

Can you do a week's menu plan and enter the food and beverages in the nutrition tracker in advance? Regardless of how you plan your meals, aim for something that gives direction for your eating.

Sample meal plan and grocery list

www.sparkpeople.com/resource/printab
le
_shopping.pdf


Meal Planning Made Simple

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1485


emoticon IMPORTANT - Please check out these amazing Spark features. This is the way to simplify entering food into the nutrition tracker and make meal planning a pleasure.

Mix & Match Meal Planner

www.sparkpeople.com/resource/mix-and
-m
atch-meal-planner.asp


Plan Healthy Dinners

www.sparkpeople.com/myspark/family-d
in
ner-planner.asp


Once you plan the 3 daily meals, you can calculate the nutritional values/calories in advance and adjust the plan if you are over or under for calories, etc. Can you enter the food before you eat it? When you total up your nutrition for the day does it meet the goals of your diet?

Note - If you follow the Spark diet on the nutrition tracker or enter your own, the meal plan and calorie calculations are done for you, you just need to follow it. AND the grocery list is also made for you!

Example of my diet goals based on the Canada Food Guide and 1,400 calories.

2 Fruit, 5 Vegetables, 6 Grains, 3 Dairy, 2 Protein, 2 Fat, Sugar (I tally how much added sugar in a day eg. on oatmeal)

Each evening I write down tomorrow’s menu for breakfast, lunch, dinner, and snacks. If I am eating out, I plan for it. Next, I tally it up to see if I have met the nutritional targets for each food group. Then I calculate the calories and adjust as required. This week my goal is to do a weekly meal plan on Friday.

**** How to Score Points - For the sake of this week’s challenge, each evening write down your menu for the next day. The objective is to plan what you will eat rather than walk to the fridge and forage. Do a plan that works for you.

**** Important - Know in the morning what you are having for dinner so you have the food on hand and the time to prepare it. Know at bedtime what you will eat for breakfast AND lunch!

Optional (but not extra points) – Plan your menu for the week and shop for the foods you need. If you are eating out, include that as part of your menu planning, but make it PLANNED not a spur of the moment, oh I don’t feel like cooking tonight.

Set yourself up for success this week!

Meal Planning Points

Each evening write down your menu for the next day - breakfast, lunch, dinner and all snacks. The next day follows the menu plan. The points are for EATING the PLANNED meal.

For each meal (not snacks) you planned the night before and ate as planned, you earn 3 points, to a daily maximum of 9 points. If you skip a meal no points for that meal.

emoticon Friday night to Thursday night - plan meal for the next day. That means that at the end of the week, your Friday posting of points will be for meals eaten that were planned on Thursday night.

If you are eating out - write down the name of the restaurant and check out an online menu (if you can), then fill in the details after the meal.

emoticon Summary

Record all exercise minutes. It's 4,876 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life – Meal Planning/Eaten Daily MAXIMUM of 9 points

Awesome' Out of Sight Out of Mind, OSOM - keep naughty foods (you know what they are!) out of sight and DO NOT go looking for them = 10 points per day - all or nothing. Daily MAXIMUM of 10 points

Exercise: 45
Meal Planning: 9
My Awesome: 10

Team Exercise 85 (total from last post) + 45 = 130
Team Meal Planning: 18 + 9 = 27
Team Awesome: 40 + 10 = 50

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****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.

Edited by: KALISWALKER at: 8/17/2019 (14:07)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


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