9/15/14

Week 2: Camp I – Mt. Everest Challenge


The information below is from the Thrive Idaho website. I am participating in the Mt. Everest Challenge to walk 250,000 total steps over five weeks.

Elevation: 19,967 feet – Congratulations! You’ve made it through the Khumbu Ice Fall, one of the most treacherous portions of the Everest ascent.


Everest Fact: Approximately 4,000 people have attempted to climb Mt. Everest, only 660 have successfully done it; 223 have died.

Health Fact: Low on energy? Stressed? Skip the energy drinks and high-calorie coffees and start eating right and exercising for energy! You need energy to get through your day, to exercise, and energy comes from food. Make sure that the fuel you are feeding yourself is from a healthy source. If you put bad gas in the car — it would run poorly and eventually break down. The same is true with bad food in your body.

Here are some natural healthy fuel sources to eat for the best energy:

Carbohydrates: These are your body’s main energy source —the body breaks down carbs into glucose, which muscles use for energy. Some healthy sources of carbohydrates are fruit, vegetables, whole grain breads/cereals/pasta, and brown rice. Limit or omit white sugar, white flour and white bread.

Proteins: These are the body’s building blocks. Protein should be part of each of your meals because it will help slow absorption of carbohydrates, and keep you feeling full and satisfied. Fish, eggs, chicken, meat, and beans are excellent sources of protein. Three ounces per meal is enough.

Fats: Good dietary fats (monounsaturated and polyunsaturated) support a number of your body’s functions and also help provide energy. Healthy fats to include in your diet include olive oil, safflower oil, avocados, nuts, fl ax seed, and fatty fi sh.

Fats to limit: Cheese, high fat animal products, packaged meats, butter, lard, margarine, and any transfat.


Need a Boost of Energy?

• Take a break, get some fresh air, move around and stretch! The more active you are, the better your circulation will be, which is essential for energy.

• Practice deep breathing. Take slower, deeper breaths that will force more oxygen into your cells.

• Being active regularly will help boost energy stores by conditioning the body to make optimal use of oxygen and glucose (sugar in your body).

• Eat three small meals a day with healthy snacks in between.

• Shoot for 7-8 hours of sleep every night.

Drink plenty of water, and try unsweetened green tea if you feel the need for caffeine.

I had a great second week of logging steps. I'm learning that I have to do something active each day if I am going to get close to my 7,000 daily total. Having a job where I sit for 10 hours and can only move as far as my cord will reach has a huge impact on my activity.

Monday: 6,137 steps and 2.66 miles

Tuesday: 7,205 steps and 3.11 miles

Wednesday: 6,209 steps and 2.67 miles

Thursday: 11,260 steps and 5.44 miles

Friday: 10,532 steps and 5.24 miles

Saturday: 7,315 steps and 3.15 miles

Sunday: 6,968 steps and 3.0 miles

Weekly Two Total: 55,626 steps and 25.27 miles

Mt. Everest Challenge Total: 118,086 of 250,000 steps


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