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10/17/19 10:04 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 #3 Saturday, Oct 19 - Friday, Oct 25 emoticon
emoticon DESTINATION - Lisbon, Portugal 5,397 Miles & Portion Control/Measures & Nutrition Tracking

The challenge begins on Saturday morning. Exercise & Portion Control/Measures & Nutrition Tracking done before SATURDAY DOES NOT COUNT!!!!!

Bem vindo a bordo (welcome aboard) Transportes Aéreos Portugueses. Portugal is one of the oldest countries in Europe, so lots of history! It was first ruled by the Romans, Germans, and Arabs before 1147 when Portuguese crusaders finally conquered it.

There are over 40 museums, from Classical art to Modernism, from historic palaces to buildings designed by contemporary architects. You should select the ones of interest to you - Asian, ancient art, costumes, ethnographic heritage, tile museum, archaeology, contemporary art, modern design/fashion, historical carriages, furniture, railway, and museums of nature - zoology, anthropology, geology, botany, and magnificent old churches. It's wonderful to walk the old streets and take in the ambiance of this beautiful city. Stop by Bertrand, the oldest bookshop in the world, doing business since 1732. You will get your exercise walking as Lisbon is built on seven hills, with flat terrain along the river. But you can hop the tram and tuk-tuks.

Enjoy these pictures of Portugal taken by Sparker ALIHIKES.

(top 9)

1 minute of exercise = 1 air mile

DAILY MAXIMUM 120 exercise minutes/air miles.

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Living the Good Life - Portion Control & Measures & Nutrition Tracking

Build a healthy forever habit - Measure everything you eat. Get out the measuring cups, measuring spoons and scale! Have them on the counter or in a drawer where they are easy to reach when you are serving up your food. We will learn portion size and portion control. Cutting your portions helps you cut calories, which aids in weight loss and more.

Do you measure out your food portions? Yes/Sometimes, if it's convenient/No, I eyeball everything

Take the Portion Distortion Quiz - test your knowledge.

This challenge is to read/know the portion size then measure/weigh EVERYTHING you eat and drink. Whether it’s that cup of black coffee (with a little cream and sugar) or that taste of casserole as you are spooning it onto dinner plates. Is that piece of cheese you are eating the size of your thumb? Is that piece of fruit the size of a tennis ball?

We can be so conscientious with what we are eating and drinking and then we get lax in portion control and soon we are "eye-balling" that serving of cereal. "Yeah, that looks to be about 3/4 cup." (when in actuality it is 1 cup). For those who have been watching their diet for a while – this can help you "get back on the weight loss track". For you who are new to dieting, this is a great time to learn what a portion size is.

Does eating at a restaurant with nutritional information available count as measuring? We are tracking portions by volumes and weights, in this part of the challenge, not nutrition, BUT if you are eating out please do your best to estimate the portions/volume/weight of the food you are eating. Example - a potato, judge the serving size of the potato - small, medium, large. A 9-ounce steak is how many servings of meat? A serving size of meat is 2-3 ounces cooked or the size of a deck of cards so that steak has several servings!

Control the Crazy Portions

Read labels to see the portion size. Note - sometimes the suggested portion size on the label may exceed the recommended dietary amount.

Need to know how many teaspoons are in a tablespoon? Or how many ounces are in a cup?

Conversion Calculator

Please read these great Spark articles!

The Portion Distortion Guide - Serving Sizes

10 Portion Control Pointers

You earn 5 points for each meal where you MEASURE all your food and drinks to a MAXIMUM OF 15 points a day. This means that you will earn either 0, 5, 10, or 15 points per day. If you eat more than 3 meals per day it's still a maximum of 15 points.

Note - once you have measured how much your coffee cup holds (for example), you do not have to measure that cup when you use it again.

emoticon Summary

Record all exercise minutes. Its 5,397 Miles Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.

Scoring: 1 minute of exercise = 1 air mile

Living the Good Life – MEASURE EVERYTHING! Portion control is earned for each meal where you measure/weigh all your food and drinks. 5 points for each meal, 3 meals a day. Daily MAXIMUM of 15 points.

Nutrition Track ALL your meals/food for the day = 10 points (all or nothing). Daily maximum 10 points or 0.

You can record this on one thread. (example)

Exercise: 45
Portion Control & Measures: 15
Nutrition Tracking & Limit: 10

Team Exercise 85 + 45 = 130
Team Portion Control & Measures 30 + 15 = 45
Team Nutrition Tracking & Limit: 50 + 10 = 60

****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: 10/24/2019 (20:29)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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