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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