21 Day Challenge: Week 2 Recap

Well, it is Sunday again, and I’ve completed another 7 days of the 21 day challenge. During week 2, I strayed a little from the diet, nothing bad, but some bread here, peanut butter there, and a diet soda at that one point. I did get to the gym 5 times this week, which is good. I am feeling a lot less stressed going into the final week of the challenge, so that is good.

I did gain 1 pound to take me up to 204. I would like to get to at least 195 by the end, and ultimately, I would like to be around 180. I’m not too concerned with the number attached to how much I weigh, but to how good I feel. Last summer, I got down to 192, and my running was doing great, not quite to the level I wanted, but good.

So, going into the final week, I will post a few things about the 21 day challenge here, if people are interested in trying it. I am going to work hard this week, but it will be an odd week. I have a trip for work on Wednesday night, and of course the 4th of July is coming up on the last day of the challenge.

As for meals, I’m going to eat more Kitchari during the last week. I cooked it for the first time last night, and it is very filling and easily digested. It is mainly Basmati Rice, Lentils, & spices. There are many different variations of kitchari. Ayurvedic physicians often prescribe a kitchari diet before, during, and after panchakarma, a rejuvenate treatment that cleanses toxins stored in bodily tissues as it restores systemic balance. Kitchari provides solid nourishment while allowing the body to devote energy to healing. You can safely subsist on kitchari anytime in order to build vitality and strength as it helps balance all three doshas. I will post the recipe that I used below:

1 Cup Basmati Rice
1/2 Cup of yellow Mung Beans (Lentils) I couldn’t find yellow, so I used green
2 tablespoons of Ghee
1 teaspoon Cumin
1 teaspoon Coriander
I may add some ginger next time.

Bring 4 cups of water to a boil and add the ingredients. Boil for 5 minutes stirring often, then simmer for 20 – 25 minutes. There are numerous different recipes, a Google search will yield a lot of results.

After week 3, I’m planning on doing a home version of the PanchaKarma to complete a total rejuvenation. I will have less running during that week, so I will see what happens.

21 Day Challenge: Week 1 Recap

When I started the challenge I wasn’t sure what to expect. I made changes to my diet, and tried to determine what foods would work best for me. During the first week, I didn’t do enough Yoga and stretching, which I will need to incorporate more into week 2. I have been taking breaks in the middle of my morning runs to clear my mind and meditate. It is much easier for me to clear my mind out in nature than it is sitting in my house. I think that has brought more balance to me in the last week.

After the first week, I feel more energized, more focused, and more motivated to get out there and do what needs to be done. Everyday, I got out for some cardio anywhere from 4 miles – 11 miles per day. I also visited the gym twice to get back into the swing of that. During week 2 I plan on getting to the gym 3 -4 times to increase some weight training and to visit the sauna and jacuzzi to get those benefits.

One of the exciting things is that I dropped 12.5 pounds during week one. That has to be the most that I’ve ever dropped in one week before. I was expecting maybe 5 or so, but I am very happy with to 12.5. I noticed last night during my run, that my steps felt lighter, and that is exciting to get closer to speeding up on my running.

During the 21 day challenge, I am scheduled to triple my daily Ayurvedic supplement. So I think that extra dosage has really helped me detoxify and see benefits from the challenge so far. It feels like my metabolism has sped up, and my appetite has decreased. I have been less sore after my workouts, and I feel ready to tackle the day when I wake in the morning. My respiratory still troubles me a little during my runs, and I even had a coughing bout yesterday during my run. I am spitting out mucous during my run, so my body is getting rid of the stuff that has congested me for months.

All in all, it has been a great 7 days, I am excited to see what week 2 does for me and to see where I am next Sunday.

21 Day Challenge: Day 6

I had today off, so I was able to sleep in until 7:30am.  Nice, but I didn’t get to be until later than usual, so it all worked out.  I ran a tiring 9 miles today, probably the longest I’ve ran in a couple months.  The sun was out, and it was around 74°, so that is about 20° higher than my normal morning run.  I felt zapped, I should have taken some endurolytes with me, at mile 7 I got a little calf cramp, but it went away quickly.

I ventured out on my run to new paths and new trails.  I found a nice peaceful place next to the stream for some breathing exercises and mind clearing

A Nice Quiet Place

Resting at the top of the hill

I also went to the gym tonight, put in a couple more miles, lifted a little and then sat in the steam room for about 10 minutes.  The gym is really quiet on Friday nights.

Here is my menu for the day, I actually skipped breakfast today.

Pre-Run: golden raisins
During Run: Strawberry/Banana GU
Lunch: Basmati Rice, ground turkey, mushrooms & lite cranberry juice
Dinner: Black Beans, Ground Turkey, 3 oz chicken, & Mushrooms & Lite Cranberry juice
Late: Ginger Tea

Supplement 3oz – 7:30am, 3oz – 11:30am, 3oz – 6:00pm

So, tomorrow will be the end of week 1.

21 Day Challenge: Day 5

I was a little sore today after revisting the gym last night.  I got a calf cramp backing out of the driveway on the way to work, I truly hate those.  My run was about average this morning, slow like it has been.  I took a nice rest in the middle and it was very peaceful.  Overall I’m feeling great, I could have used a little more sleep last night, and I probably should sleep in past 5 tomorrow.  I have the day off from work so, I can go for my run a little later in the morning.

Again, no headaches, I didn’t sweat as much during my morning run.  I think I will go over my yoga poses this weekend so that my morning stretches are more comprehensive.  It is getting late, so I will make this a short entry and just finish out with my menu for today.

Morning Pre-run: Golden Raisins
Breakfast: Quinoa & Berries
Lunch: Basmati Rice with Black Beans
Snack: apple, unsalted sunflower kernels
Dinner: Basmati Rice with Mushrooms and ground Turkey
Late: Ginger Tea

supplement: 30z 5:30 am, 3oz 11:30 am, 3oz 6:00 pm

Since starting the 21 day challenge, I’ve cut 2 things out of my diet that I use to have every day. 1) diet soda 2) milk. It does make a difference not having those two items. I am starting to think some of my chest heaviness is associated to a build of mucous that was from the milk. I found out that my main Dosha – Kapha, should have low amounts of dairy. Before this, I had stock in dairy products. Here is a little more about my favorite drink of the past and Ayurveda…

Milk and the Doshas…

All this talk of milk has made me misty eyed, and I must pay homage and write…

The ode to Milk

Alas, my poor milk, I have been drinking you wrong
they say boil you I must, if as a Kapha we’re to get along
Pittas & especially Vatas rejoice in your liquid smoothness
but as the sturdy one, the cooling calm drink I do miss

I ask what about the strong bones, teeth, and rich calcium
things that I were always told that I shouldn’t shun
but as a Kapha you will only congest me, geez
please don’t go, and certainly don’t take the cheese

Oh well, no more white, no more chocolate or even strawberry
I guess it is for the better, it will just take time to see
My nightly ritual of a tall cold glass use to set me free
now, my moo juice has been traded for Ginger Tea

LOL

On a side note, I really enjoy the hot Ginger Tea

21 Day Challenge: Day 4

I could probably dub day 4 as the day of sweat.  I’ve always been a sweater when it comes to running, even when it is single digits outside, I still come home after a run drinched in sweat.  But today during my morning run and my evening gym visit, it seemed that I was now waterworks.  I’m not sure if I’m just sweating out some extra junk that I need to get rid of or not.

My morning run was still a little on the wheezy side, but again I had boundless energy.  I even tried to go back to sleep when I got up 15 minutes before the alarm, and I just was up and ready to go.  I’m still having a little problem clearing my mind when I’m sitting in the house.  I’ve found that I can clear my head much easier taking a break during my run and soaking up the liveness of nature.

I wanted to post some nice graphs here and keep it lively, but I found out my bodybugg subscription was up, so no graphs.

I ran 5 miles this morning and another 2 on the treadmill in the evening at the gym.  I also did some weight work and visited the sauna for a drip fest followed by the hot tub.  I was really beat, but felt better after dinner.  Which brings me to my meal plan for the day. I had Basmati rice for the first time. It taste a lot like regular white rice, but maybe a tad sweeter. Basmati Rice

Breakfast: 2 buckwheat pancakes with apple butter
Lunch: Quinoa with Mushrooms and chicken
Snack: Apple
Pre-Gym Snack: handful of golden raisins followed by a vitamin water after the gym.
Dinner: Basmati rice with black beans, Lite cranberry juice
Late: Ginger Tea

Supplement: 3oz 5:30 am, 3oz 11:30 am, 3oz 6:00 pm

Maybe tomorrow or Friday I will snap some pictures during my run to post them here.

Every day should end with practicing gratitude, giving thanks for the blessings that we receive everyday.  To focus on the positive energy of our goals and not dwell on the negative.  Here is a little video that captures the feeling of being blessed and blessing others.

21 Day Challenge: Day 3

Ahh, Day 3 is coming to a close.  I woke up this morning with a good amount of energy.  I really felt the extra energy on my run this morning.  I ran 5.5 miles and had a lot of energy, but my respratory was off and affected my run.  I was more focused this morning to get out and do my run.

I’m enjoying the Quinoa.  I actually had some for breakfast and lunch.  Mixed some berries in for breakfast and it was a hearty replacement for oatmeal.  I really noticed my metabolism kicking in today.  I could feel the burn, and it feels great.  So, I’m only in the 3rd day so far and I haven’t even visited the gym, that will be tomorrow and get back on the schedule.  I got on the scale at the end of the day even, and I weighed in at 208.4!  I started on Sunday morning at 215.6.  So, it will be interesting to see what I weigh in at on Sunday morning.  I may need to drag out my bodybugg and see what it says for my caloric intake and expenditures.

I didn’t get any headaches today, so I think the initial detox is over.  I’m feeling pretty good and energetic at the end of the day now.

Here is my menu for the day:

Breakfast: Quinoa with mixed berries
Snack: handful of unsalted sunflower kernels
Lunch: Quinoa with chicken and green beans
Snack: carrots and sunflower kernels
Dinner: Chicken breast, lettuce, celery, & Carrots
Late: Ginger Tea

supplement – 3oz 5:45AM, 30z 11:15AM, 3oz 5:30PM.

21 day challenge: day 2

Day 2 started about the same as day 1, my motivation to go for a run was still lacking. But again, I did my morning ritual. I felt a little less groggy, but still not 100%. My run was much better than the day before, and I felt like I had more endurance, I ended up running a little over 5 miles. I did take a breather in the middle to enjoy the stream and quietness of the morning.

The day went well, I was going to hit the gym, but had work commitments. I had a new food item for dinner Quinoa. It is a grain that looks a lot like birdseed, and has an interesting oatsy, woodsy flavor and different texture. It is good with some honey on it too. I noticed about 30 minutes after eating it I got a bit of an energy boost, and it is very filling. I will definitely be eating more of Quinoa. Check out some of the information on Quinoa

Toward the end of the day, I again was getting a mild headache, but the ginger tea is a good brain defogger. Overall at the end of day 2, I feel pretty good, I will see how my run goes in the morning and see how a breakfast of Quinoa makes the start of the day. I think that I will go and do some stretching, and reflection on the day and prepare for tomorrow.

Here is my menu for the day:

Breakfast: 2 Wheat toast with Apple butter
Snack: apple
Lunch: 1 can of tuna, 2 carrots, 4 saltines
Snack: apple, 2 carrots
Dinner: Chicken breast, Quinoa, green leaf lettuce, 1 string cheese (broke down and indulged) 6 oz of light cranberry juice
Late: Ginger Tea

supplement – 3oz 6AM, 30z 11AM, 3oz 6PM.

21 day Challenge: Day 1

I started the 21 day health challenge on Sunday June 14th. On Saturday night I made a store run to collect some of the things I would be eating over the next few weeks.

I picked up some vegtables, fruit, some grains, turkey & chicken to name a few items. I will be following some recommendations from the book Eat Taste Heal for what food will work for me.

On Sunday morning I got up and was again less than motivated to go run. I started the day with a warm glass of water with lemon. This was followed by breathing exercises, some quiet time (still working on what is called meditation, I have trouble clearing my mind and focusing), I then had a few moments of reflection of what I’m thankful for and prayer. Then I did some stretching and was out the door for a run.

Here was my meal plan for the day:

Breakfast (pre-run) raisins and sunflower kernels

Lunch: 2 1/2 buckwheat pancakes with apple butter.

Afternoon snack: 2 handfuls of unsalted sunflower kernels.

Dinner: 4 carrots and 2 apples

Later: Ginger tea.

Overall I felt heavy today, unmotivated, and had heavy respiratory during my run. My breathing exercises went well, but I need to incorporate more yoga poses into my stretching.

The Ginger tea was great and helped clear my mind and it also got rid of a headache that had developed.

Throughout the day I consumed the recommended dosage of the Ayurvedic supplement. Which was 3 times my normal daily intake. I think the headache may have been a detoxing side affect.

21 Day challenge starting tomorrow

I will be doing the 21 day challenge starting Sunday June 14th. I will attempt to post something here daily as a sort of update. More to come soon.

Have a great Weekend!

When winning a race isn’t winning

I just saw a story on the San Francisco Chronicle about the fastest time in this weekends Nike Women’s Marathon.  24-year-old Arien O’Connell, a fifth-grade teacher from New York City, ran the fastest time of any of the women.  The only thing, is that she didn’t state that she was an elite runner and started 20 minutes behind the elite wave of runners. 

In the end O’Connell finished 11 minutes faster than any other racer.  She finished with the only sub 3 hour time with 2:55:11 which was a 12 minute PR.  The winner of the race ended up with a 3:06 winning time.  O’Connell was told by Dan Hirsch, the race director ”If you’re feeling like you’re going to be a leader, you should be in the elite pack.”

I think that if you have the fastest time on the course you should be declared the winner.  I have previously wondered about this outcome in a race and how it would be handled.  Everyone should start at the same time to eleviate something like this happening. 
http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2008/10/20/BAUC13L3GQ.DTL

I also saw a story from the Chicago marathon that there was a runner who ended up 4th in the race, but didn’t receive the prize money.  Due to the same issue of elite runners starting earlier, Wesley Korir, a Kenyan native and track and cross-country runner at the University of Louisville, ended up 4th in the results, but didn’t receive the fourth place prize money of $15,000. 

http://www.chicagotribune.com/sports/chi-081012-wesley-koirr-chicago-marathon,0,36016.story

Maybe in the future we will see everyone that runs the race sign up as elite, for that just in case moment that they place in a race.