Kora

https://www.sportsmed.org/uploadedFiles/Content/Patient/Sports_Tips/ST%20Ankle%20Sprains%2008.pdf Initial care is the same as for all other acute injuries: RICE (Rest, Ice, Compression, and Elevation). Use ice for 20 to 30 minutes each hour. Do not put the ice directly on the skin because it can cause frostbite. Wrap the ice in a wet towel or cloth to protect the skin. See a physician if you are unable to bear weight or if the ankle fails to improve within several days. HOW SHOULD I REHABILITATE MY ANKLE? Rehabilitation can begin a few days after the injury, when the swelling starts to go down. There are three goals to aim forin rehabilitation lean forward with your hands on the wall, bend the front leg while keeping the back leg straight and both heels on the floor. Lean forward until you feel a gentle stretch, and hold for 10 seconds. Switch legs and repeat. 1. Restore motion and flexibility. Gently move the ankle up and down. After 5 to 7 days, start restoring motion to the hind foot by turning the heel in and out. You should also begin to restore flexibility to the calf muscles. One way to do this is to face a wall with one foot in front of the other and 2. Restore strength. After 60 to 70 percent of the ankle’s normal motion has returned, you can begin strengthening exercises using a rubber tube for resistance. Fix one end of the tube to an immovable object like a table leg, and loop the other end around the forefoot. Sit with your knees bent and heels on the floor. Pull yourfoot inward against the tubing, moving your knee as little as possible. Return slowly to the starting position. Repeat with the otherfoot. You can also sit on the floor with your knees bent and the tube looped around both feet. Slowly pull outward against the tube, moving your knee as little as possible. Return slowly to the starting position. Repeat with the other foot. 3. Restore balance. As the ankle recovers and strength returns, balance is restored by standing on the injured leg, with the other foot in the air and your hands out to the side. After the first week you may want to warm the ankle before doing these exercises by soaking it in warm water. Warmed tissue is more flexible and less prone to injury. Use ice when finished with the exercises to minimize any irritation to the tissue caused by the exercise. Ok that copied a little weird, lol but I wasn't sure if the link would work. In general the sooner you start rehabbing an injury the faster it heals. Try this and pay close attention to three warming the ankle up like that is something I've seen used a lot to help prevent re-injury. I've never had an ankle injury but I've been using this technique with a back injury. I warm my back up in the shower before I exercise so the muscle are more pliable. That one little thing has helped enormously for my training. Also anytime I have an injury I find bromelain helps. I generally just eat pineapple core but extracting bromelain is easy. You have to eat it alone like as a snack. If you eat it with it other foods it tends to help digest the other foods, not where you want it working in this case. Other then that just pay special attention to what you are eating the better your nutrition the faster you heal.

Don't rush the injury, let it heal solid. You can however train around the injury. Find a way to work the muscles that aren't injured. It can actually help boost the recovery time of your ankle and it would give you something to focus on, keep you moving forward. There is a lot you could do to work around an ankle injury. You can still do upper body work. I personally enjoy the hand bikes at my gym for upper body work and rowing with just the upper body ect.. Ofcoarse you need to find something that fits your style & needs for training.

LOL, I love that you know the actual birth date of your vegan-ism(?).

Warmly Spiced Quinoa an Nappa Salad with Mango an Radish Salsa Ingredients 2 cardamon pods, remove after cooking 2 star anise, remove after cooking 1/4 cup dry sweet wine 1 tablespoons rice vinegar 1 tablespoons almond oil 1/4 cup red quinoa 1/4 cup white quinoa 1 1/4 cups water Mix all ingredients in a rice steamer and let it steam.. for about 15 minutes. 1/4 cup green onions, green only 1 to 2 oranges or tangerines, in segments & cut into bite size pieces 1 to 2 cups Napa cabbage thinly sliced 1/4 cup chopped macadamia nuts Toss all of these ingredients in a large bowl and pour the warm quinoa over the top and then toss. Serve immediately with some of the mango salsa on top. Mango Salsa or Nectarine Salsa or Peach Ingredients 2 1/4 cups (1/4-inch) diced mango, nectarine or peaches 1 1/2 cups radishes, halved lengthwise and thinly sliced 1/2 cup chopped cucumber 1/4 cup finely chopped red onion 1/4 cup red peppers 1 tablespoon fresh lime juice 2 teaspoons chopped fresh cilantro or more to taste I used like twice this amount maybe more Preparation 1. Combine all ingredients in a medium bowl; toss well. Let the salsa mixture stand 30 minutes. ______________________________________________________________________________________________________________ Stats: Weight: 157 Blood Pressure 107/78 resting heart rate 45 Fasted Blood sugar 101 Running Intervals Aug 21, 2013 DISTANCE 4.44 mi DURATION 52m:23s AVG. SPEED 11:49 min/mi MAX. SPEED 7:03 min/mi *Improving CALORIES 499 kcal HYDRATION 0.83L AVG. HEART RATE 148 MAX. HEART RATE 178 Heart rate zone Duration 1.WARM UP (114 - 126) 1m:07s 2.FAT BURNING (127 - 139) 6m:02s 3.AEROBIC (140 - 151) 27m:45s 4.ANAEROBIC (152 - 164) 9m:17s 5.MAXIMUM (165 - 178) 7m:18s WEATHER Clear night WIND 5.6 mph ↖ TEMPERATURE 68°F HUMIDITY 88% Back Rehab with a sports therapist: 1.15 hours I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture. Main focus today was on strength endurance back , core and pelvic floor. * He's pushing me really hard in rehab so I didn't feel like lifting but be a good idea after today's workout. August 21, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Wu-Yi Tea Company - Skinny Choco Latte (Chocolate Dream) Herbal Tea Blend, 1 tea bag (makes 8 fl oz) 0 0g 0g 0g 0mg 0mg 0g 0g Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g Mango Salsa, 1/4 cup 28 4g 1g 0g 0mg 50mg 0g 1g Lunch warm Quinoa an Nappa salad w/ mango salsa Alter Eco - Red Quinoa, 1/8 cup (43 g) 80 15g 1g 3g 0mg 5mg 0g 2g Tru Roots - Whole Grain Sprouted Quinoa, 1/8 cup dry (44g) 85 15g 2g 3g 0mg 3mg 2g 2g Diamond - Chopped Macadamias, 1/8 cup 110 2g 12g 1g 0mg 0mg 1g 2g Generic - Napa Cabbage - Raw, 1 Cup Raw (109g) 13 2g 0g 1g 0mg 12mg 0g 0g Tangerine - Tangerine, 1 medium 50 13g 0g 1g 0mg 2mg 11g 2g Green Onion - Green Onion (Chopped), 1 medium (MULTIPLY BY EACH) 5 1g 0g 0g 0mg 0mg 0g 0g Generic - Mango Pico De Gallo, 1/4 cup 28 4g 1g 0g 0mg 50mg 0g 1g Generic - Star Anise, Whole, 1 star 7 1g 0g 0g 0mg 0mg 0g 0g Spices - Cardamom, 0.5 tbsp, ground 9 2g 0g 0g 0mg 1mg 0g 1g Nakano - Rice Vingar, 0.5 tablespoon 10 3g 0g 0g 0mg 120mg 3g 0g Dinner Misala - Mix of Vegetarian Indian Dishes - Estimate 700 0g 0g 0g 0mg 0mg 0g 0g Snacks Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Wu-Yi Tea Company - Skinny Choco Latte (Chocolate Dream) Herbal Tea Blend, 1 tea bag (makes 8 fl oz) 0 0g 0g 0g 0mg 0mg 0g 0g Diamond of California - Chopped Pecans, 0.0625 Cup 53 1g 6g 1g 0mg 0mg 0g 1g Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g So Delicious - Coconut Milk Beverage, Original, Sugar Free, 1 cup 45 2g 5g 0g 0mg 65mg 0g 1g Strawberry Fresh - 1 Raw Strawberry, 4 Large Raw Strawberry 18g 24 5g 0g 0g 0mg 0mg 2g 0g TOTAL: 1,529 91g 38g 44g 0mg 871mg 30g 18g [

Running DISTANCE 3.01 mi DURATION 35m:37s AVG. SPEED 11:51 min/mi MAX. SPEED 10:26 min/mi CALORIES 326 kcal HYDRATION 0.61L AVG. HEART RATE 145 MAX. HEART RATE 155 Weight training: 1.15 hours Sets x reps @ weights Standing Cable Chest Press 1x10 @ 40 1x10 @ 60 1x10 @ 70 1x10 @ 80 1x10 @ 90 1x10 @ 100 Unbraced Seated Wide Grip Rows 1x10 @ 50 1x10 @ 60 1x10 @ 70 1x10 @ 80 1x10 @ 90 1x10 @ 100 Overhead Seated Shoulder press 4x10 @ 50 Shoulder Reverse Pressdown 4x10 @ 50 Shoulder Extensions 4x10 @ 50 Rotator Cuff (Cuban) 2x10 @ 35 working one side at a time Hypers 10x10 @ BW Decline abs with pullover & Press with a weighted ball 10x10 Prisoner abs 5x10 @ 60 Back rehab w/ core & pelvic floor work 1.00 hour August 20, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Wu-Yi Tea Company - Skinny Choco Latte (Chocolate Dream) Herbal Tea Blend, 1 tea bag (makes 8 fl oz) 0 0g 0g 0g 0mg 0mg 0g 0g Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Kind Bar Nuts & Spices - Dark Chocolate Cinnamon Pecan Low Sugar, 1 Bar (40g) 200 16g 16g 5g 0mg 20mg 5g 7g Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g Lunch Crispy Sweet & Spicey Tofu http://i1273.photobucket.com/albums/y405/reddirtmettle/Food/20130820143842884_zpsc97e5091.jpg I seriously get girl wood with these, I love sweet and spicy things. These are simple just toss the cubes in some of the c spice blend and cornstarch and fry in a wok. They will come out crispy and full of flavor. I used a C- spice blend which I didn't quite find swwet enough so I ended up pouring a little agave over the cubes. - Extra Firm Tofu, 1/2 block (85 grams) 180 2g 10g 20g 0mg 40mg 0g 2g Argo - Cornstarch, 2 tbsp (8 g) 60 14g 0g 0g 0mg 0mg 0g 0g House of Tsang - Mongolian Fire Oil, 1 teaspoon 45 0g 5g 0g 0mg 0mg 0g 0g The C- Spice blend *I generally mix this in patches. 2 tablespoons cardamon 2 teaspoons of cumin 1 teaspoon coriander 1 tablespoon of Teecino - Dark Roast Organic Chocolate - Herbal Coffee (you could also use instant espresso or coffee) 1 teaspoon cinnamon 1/2 teaspoon cloves 2 tablespoons spicy chili powder 1 tablespoon smoked paprika 1 tablespoon chocolate peanut butter powder ( or unsweetened cocoa) 1 teaspoon salt 2 tablespoons of brown sugar splenda Dinner Curried Veggies http://i1273.photobucket.com/albums/y405/reddirtmettle/Food/20130820162504871_zpsc1401f62.jpg Reese - Quartered Artichoke Hearts (Non Marinated), 10 pieces with liquid 50 9g 0g 3g 0mg 380mg 1g 4g Crinkle Cut Carrots Frozen, 42.5 g 18 4g 0g 0g 0mg 30mg 2g 1g Fresh Vegetable - Red Onion - Diced/Raw, 1/4 cup, diced 17 0g 0g 0g 0mg 0mg 0g 0g Cauliflower - Raw, 1 cup 25 5g 0g 2g 0mg 30mg 2g 3g Red Potato Generic - Red Potato - Small, 2 oz 50 10g 0g 2g 0mg 0mg 0g 2g Mushrooms - Raw, 1 cup, pieces or slices 15 2g 0g 2g 0mg 3mg 1g 1g Grape - Tomatoes, 5 pieces 35 7g 0g 2g 0mg 9mg 5g 2g So Delicious - Coconut Milk Beverage, Original, Sugar Free, 0.5 cup 23 1g 2g 0g 0mg 33mg 0g 1g Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.25 tbsp 25 0g 3g 0g 0mg 30mg 0g 0g Knorr - Vegetable Instant Stock Mix, 1 tsp 5 1g 0g 0g 0mg 440mg 0g 0g Argo - Cornstarch, 0.5 tbsp (8 g) 15 4g 0g 0g 0mg 0mg 0g 0g No Name - Curry Powder, 1/4 tsp (0.5 g) 0 0g 0g 0g 0mg 0mg 0g 0g Spices - Poultry seasoning, 1 tbsp 11 2g 0g 0g 0mg 1mg 0g 0g I made chocolate peanut butter ice cream with candies pecans & walnuts. Very simple pan fry the nuts, sprinkle some brown sugar over then and toss a little water till they candy. Take about 1 to 2 minutes it'll happen fast. Just pour that into the milk and run through a single serve ice cream bowl. Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g So Delicious - Coconut Milk Beverage, Original, Sugar Free, 1 cup 45 2g 5g 0g 0mg 65mg 0g 1g Diamond of California - Chopped Pecans, 0.0625 Cup 53 1g 6g 1g 0mg 0mg 0g 1g Blue Diamond - Chopped Walnuts (Net Carbs), 1 tbs 50 1g 5g 1g 0mg 0mg 1g 1g Some brown sugar splenda Snacks Sabra (Myj) - Roasted Red Pepper Hummus, 2 Tbsp (28g/1oz) 70 4g 5g 2g 0mg 130mg 0g 2g Snapea Crisps - Harvest Snaps Lightly Salted, 0.5 oz 60 8g 3g 2g 0mg 40mg 1g 2g Quaker Oats - Instant Oatmeal- Raisin Date & Walnut, 1 packet 140 27g 3g 3g 0mg 190mg 11g 3g TOTAL: 1,444 139g 71g 79g 0mg 1,989mg 38g 38g

Roasted Red Pepper hummus 1/2 cup cooked red lentil, measured dry ( They cook really fast like 15 to 20 minutes. I cooked mine in veggie stock. Make sure to keep liquids to a minim in these.) 1 can garbanzo beans rinsed and drained 1 red bell pepper roasted or grilled, I grilled mine. 1/4 cup tahini paste 2 tbsp extra virgin olive oil 1 1/2 tbsp fresh lemon juice 1 1/2 tsp crushed fresh garlic (or more to taste) 3/4 tsp smoked paprika (or more to taste) 1/4 tsp cayenne pepper (or more to taste) Warm water for thinning if needed I just dropped everything in a blender and let it go for a few minutes. Then I go ahead and put mine into 2 oz souffle cups so they are already broken down into servings and can easily be packed for lunches. ______________________________________________________________________________________________________________ Stats; Weight: 158 Resting heart rate 46 Blood pressure 110/75 Fasted blood sugar 91 Sleep 6:11 hours @ 84% efficiency Supplements: 1 zantrax pre-run Hydration: 12 oz pre-run 8 oz post run / 12 oz in cycle - 8 oz post cycling / 8 oz in lifting Recovery Running ... nice and easy low heart rates.. Aug 19, 2013 DISTANCE 3.01 mi DURATION 39m:43s AVG. SPEED 13:11 min/mi MAX. SPEED 10:26 min/mi CALORIES 306 kcal HYDRATION 0.55L AVG. HEART RATE 131 MAX. HEART RATE 139 WEATHER Clear night WIND 0.0 mph ↓ TEMPERATURE 68°F HUMIDITY 88% Trail Riding - this was not a training ride so it wasn't tracked. I only did 6 miles on an intermediate trail. Just testing to see how my back handles the bumps. Over all I think things went good. I was sore later that night and I was in a moderate amount of pain through last night. So it maybe a while before I'm jumping anything or before I'm able to move over to the advance trails. Weightlifting: 41 minutes Lower body work sets x reps @ weights Single leg isolation hammer squats (work for each side) 1x10 @ 20 1x10 @ 30 1x10 @ 40 *I had pain in my left hip flexor that limited these for today. A result of cycling, I feel it mostly when I get off the bike. I am working on this in back rehab also.. Leg press 1x10 @ 120 1x10 @ 160 1x10 @ 200 1x10 @ 240 1x10 @ 280 1x10 @ 300 1x10 @ 320 Leg ext 5x5 @ 30-30 *Isolating each leg Leg curls 5x5 @ 30-30 *Isolating each leg Hip abduction machine 4x10 @ 95 Hip Adduction machine 3x10 @ 65 Lunge and under hand chest press with cables 2x10 @ 35 each side Ab machine 2x10 @ 80 Lower back machine 4x10 @ 65 Dorselflextion w/ cable machine 4x10 @ 65 August 19, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Better Oats Oat Fit - Cinnamon Roll Oatmeal With Flax, 1 Pouch 100 18g 2g 4g 0mg 220mg 0g 3g Lunch Cauliflower - Raw, 0.5 cup 13 3g 0g 1g 0mg 15mg 1g 1g Generic - Medium Raw Mushroom, 1 cup 19 3g 0g 2g 0mg 4mg 1g 0g Spice World - Squeeze Garlic, 1 tsp 5 1g 0g 0g 0mg 0mg 0g 0g Christopher Ranch - Chopped Ginger , 1 tsp 15 3g 0g 0g 0mg 0mg 0g 0g Sprouts - Extra Firm Tofu, 1/4 block (85 grams) 90 1g 5g 10g 0mg 20mg 0g 1g So Delicious - Coconut Milk Creamer Mj, 2 tbsp (15 mL) 20 2g 0g 0g 0mg 0mg 2g 0g Potato - White, Flesh & Skin, Raw, 1 medium potato 100 22g 0g 3g 0mg 7mg 1g 2g Knorr - Vegetable Instant Stock Mix, 2 tsp 10 2g 0g 0g 0mg 880mg 0g 0g Spices - Poultry seasoning, 0.5 tbsp 6 1g 0g 0g 0mg 0mg 0g 0g No Name - Curry Powder, 1/2 tsp (0.5 g) 0 0g 0g 0g 0mg 0mg 0g 0g Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.25 tbsp 25 0g 3g 0g 0mg 30mg 0g 0g Dinner Fresh - Pink Grapefruit (1 Whole), 1 whole,large 97 25g 0g 2g 0mg 0mg 16g 4g Calbee Harvest Snaps - Lentil Snaps - Onion Thyme, 1 oz (28g/about 24 pieces) 120 15g 6g 5g 0mg 95mg 1g 2g Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Watermelon - Raw, 2 cup, balls 92 23g 0g 2g 0mg 3mg 19g 1g Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g Strawberry Fresh - 1 Raw Strawberry, 6 Large Raw Strawberry 18g 36 8g 0g 0g 0mg 0mg 4g 0g Planters - Nutrition Heart Healthy Mix 9.75 oz Can, 1 oz (28g) about 30 whole nuts 170 5g 15g 6g 0mg 50mg 1g 3g Snacks Dole - Dark Sweet Cherries (Frozen), 1 1/2 cup 135 33g 0g 2g 0mg 0mg 27g 5g Wu-Yi Tea Company - Skinny Choco Latte (Chocolate Dream) Herbal Tea Blend, 1 tea bag (makes 8 fl oz) 0 0g 0g 0g 0mg 0mg 0g 0g Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g TOTAL: 1,415 196g 46g 71g 0mg 2,025mg 87g 30g

Last I heard Lee is suppose to be competing at NABBA Mr.Universe 2013 on 12th of October, though I've heard a lot of speculation about whether or not he will actually compete. I saw pics of him back in June and he's def looking cut.

Stats: Weight 159 Resting heart rate 44 Fasted blood sugar 91 Blood pressure 108/ 74 No cardiac stress detected Sleep: 10:00 hours @ 86% efficiency Total Calories Burned (for the 24 hour day): 2983 Actual Training Time 3:00 hours Running Aug 18, 2013 DISTANCE 4.00 mi DURATION 45m:12s AVG. SPEED 11:18 min/mi MAX. SPEED 9:30 min/mi CALORIES 450 kcal HYDRATION 0.91L AVG. HEART RATE 152 MAX. HEART RATE 169 Heart rate zone Duration 1.WARM UP(114 - 126) 0m:12s 2.FAT BURNING (127 - 139) 0m:12s 3.AEROBIC (140 - 151) 16m:37s 4.ANAEROBIC (152 - 164) 26m:40s 5.MAXIMUM (165 - 178) 0m:52s WEATHER Sunny WIND 5.6 mph ↖ TEMPERATURE 73°F HUMIDITY 73% Cycling - Trail Bike but I was riding on the roads. Testing to see if I can handle the hills before I hit actual trails. This was my first attempt at steep hills since my back injury. I want to try a road first that way if my back gave out I could bail in needed. I didn't need to. It went great, no back problems at all. I'll be testing a real trail ride tomorrow. DISTANCE 16.63 mi DURATION 1h:25m:03s AVG. SPEED 11.7 mph MAX. SPEED 23.2 mph CALORIES 791 kcal HYDRATION 1.76L AVG. HEART RATE 146 MAX. HEART RATE 183 Heart rate zone Duration 1.WARM UP (114 - 126) 4m:22s 2. FAT BURNING (127 - 139) 14m:48s 3.AEROBIC (140 - 151) 36m:42s 4.ANAEROBIC (152 - 164) 23m:27s 5.MAXIMUM (165 - 178) 4m:16s WEATHER Cloudy WIND 6.8 mph ↖ TEMPERATURE 79°F HUMIDITY 55% August 18, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 0.75 cup 135 31g 0g 3g 0mg 54mg 13g 5g Lunch Sweet Earth Natural Foods - Anasazi Burrito, 1 burrito (199g) 290 46g 2g 15g 0mg 540mg 2g 5g Dinner Sprouts - Extra Firm Tofu, 1/4 block (85 grams) 90 1g 5g 10g 0mg 20mg 0g 1g - Crinkle Cut Carrots Frozen, 85 g 35 7g 0g 0g 0mg 60mg 4g 2g Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.25 tbsp 25 0g 3g 0g 0mg 30mg 0g 0g Raw Veggies (Diced) - Red and Green Peppers, Onion, Mushrooms, 1 cup 44 5g 0g 2g 0mg 4mg 2g 3g - Vegetable Instant Stock Mix, 1 tsp 5 1g 0g 0g 0mg 440mg 0g 0g - Cornstarch, 1 tbsp (8 g) 30 7g 0g 0g 0mg 0mg 0g 0g Cauliflower - Raw, 1 cup 25 5g 0g 2g 0mg 30mg 2g 3g Tandoori Curry Powder Mild, 4.5 g 13 1g 1g 1g 0mg 0mg 0g 1g Spices - sage, thyme, garlic, black pepper, rosemary 11 2g 0g 0g 0mg 1mg 0g 0g Snacks Kind Plus - Peanut Butter Dark Chocolate + Protein, 1 bar 200 17g 13g 7g 0mg 50mg 10g 3g TOTAL: 1,115 136g 31g 70g 0mg 1,717mg 39g 26g

Running *I hated to end this run! If it I didn't have plans to meet up with mates for cycling I would have. Aug 17, 2013 DISTANCE 4.51 mi DURATION 48m:05s AVG. SPEED 10:40 min/mi MAX. SPEED 8:55 min/mi CALORIES 654 kcal HYDRATION 0.63L WEATHER Clear morning WIND 3.1 mph ↖ TEMPERATURE 64°F HUMIDITY 93% 64 degrees is very odd for us in August, a little freaky. There was actually a chill in the air and with the high humidity it made for interesting start to my run. Maybe it contributed to the extreme runners high I felt, IDK. I do know from the start of this run I could feel electricity in the air. The cool air and constant sweating sometimes makes the skin highly charged. I'm just sorry that for my best post injury run I don't have full stats!!! I don't do this often but I forgot my heart rate monitor. Cycling, sport - Trail bike Aug 17, 2013 DISTANCE 20.60 mi DURATION 1h:39m:14s AVG. SPEED 12.5 mph MAX. SPEED 20.7 mph CALORIES 923 kcal HYDRATION 1.10L AVG. HEART RATE 146 MAX. HEART RATE 178 Heart rate zone Duration RESTING (50 - 113) 1m:43s 1.WARM UP (114 - 126) 4m:29s 2.FAT BURNING (127 - 139) 16m:05s 3.AEROBIC (140 - 151) 44m:07s 4.ANAEROBIC (152 - 164) 27m:02s 5.MAXIMUM (165 - 178) 5m:47s This was a great ride not really a training ride though just hanging out with past team mates. I didn't track diet because we spent all day out and eating ... eating out, drinking beer and you know retelling stories that have really grown. LOL, You know the kind... Once I was attacked by cub who really didn't even get that close to OMG once I full grown bear tried to eat me and I had to kill it wine screw thingy!! That kind of thing.

Thanks

I finally took the plunge.... I tried gluten free beer today. Red Bridge gluten free beer to be exact. *sigh* It wasn't as good as I hoped but it wasn't as bad as thought it would be either. So happy medium. My only real complaint is that it has a bit of sour bite to it that is a bit off putting to be. However It's def drinkable, at least it was once I was half way through the six pack. If I have to be gluten free I can live with it. LOL, ti's not like I found a lot of options, it was the only one in the store! Maybe others will come.. or more likely I will just keep drinking beer with gluten and die before giving in it up!!! Run - Aug 16, 2013 DISTANCE 4.09 mi DURATION 49m:12s AVG. SPEED 12:02 min/mi MAX. SPEED 10:08 min/mi CALORIES 453 kcal HYDRATION 0.49L AVG. HEART RATE 145 MAX. HEART RATE 158 WEATHER Cloudy WIND 0.0 mph ↓ TEMPERATURE 63°F HUMIDITY 100% Back Rehab with a sports therapist: 45 minute session I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture. Notes: I traded my Saturday rest day for an easy day today, so that's it for today but it means tomorrow I have a full training day. __________________________________________________________________________________________ August 16, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Strawberry Fresh - 1 Raw Strawberry, 5 Large Raw Strawberry 18g 30 7g 0g 0g 0mg 0mg 3g 0g Lunch Gluten free dairy free strawberry pancakes with chocolate - peanutbutter syrup Coconut Secret - Coconut Flour (40% Dietary Fiber), 7 g (2 tbsp) 31 5g 1g 2g 0mg 8mg 1g 3g Ancient Harvest - Quinoa Flour, 1/8 cup 66 12g 1g 2g 0mg 0mg 0g 0g Bob's Red Mill - Arrowroot Starch/Flour, 0.0625 cup (32g) 28 7g 0g 0g 0mg 0mg 0g 0g Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.5 tbsp 50 0g 6g 0g 0mg 60mg 0g 0g Good Karma - Flax Milk Original, 2 oz 1 cup 13 2g 1g 0g 0mg 20mg 2g 0g Mccormick - Pure Almond Extract, 1 tsp 0 0g 0g 0g 0mg 0mg 0g 0g Strawberry Fresh - 1 Raw Strawberry, 4 Large Raw Strawberry 18g 24 5g 0g 0g 0mg 0mg 2g 0g Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) *if you make this with a little extra water it makes a good syrup for pancakes, ice cream ext.. 40 6g 1g 4g 0mg 55mg 3g 2g Dinner - Tandoori vegatables and sweet potatoes Potato - Sweet - 1 Medium Sweet Potato ,(2" Dia, 5" Long) Baked In Skin, No Salt, 1 medium 103 24g 0g 2g 0mg 41mg 7g 5g Sprouts - Extra Firm Tofu, 1/4 block (85 grams) 90 1g 5g 10g 0mg 20mg 0g 1g So Delicious - Coconut Milk Creamer Mj, 4 tbsp (15 mL) 40 4g 0g 0g 0mg 0mg 4g 0g Blue Diamond - Chopped Walnuts (Net Carbs), 1 tbs 50 1g 5g 1g 0mg 0mg 1g 1g Squash - Zucchini, includes skin, raw, 0.5 cup, chopped 10 2g 0g 1g 0mg 6mg 1g 1g Vegetable - Red Bell Pepper (Raw), 0.25 cup, chopped (149g) 12 2g 0g 0g 0mg 2mg 2g 1g Tandoori Powder Hot, 4.5 g 13 1g 1g 1g 0mg 0mg 0g 1g Redbridge Beer - Gluten-Free Sorghum Beer, 12 oz bottle 127 12g 0g 1g 0mg 9mg 1g 0g Snacks Kind Fruit & Nut Bar - Almond & Coconut (Updated 6/18/2013), 1 bar (40g) 190 21g 12g 3g 0mg 25mg 12g 3g I mixed the flax milk, peanutbutter & brown sugar and ran it through a single serving ice cream maker. It made a really nice cream. Good Karma - Flax Milk Original, 6 oz 1 cup 38 5g 2g 0g 0mg 60mg 5g 0g Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g Diamond of California - Chopped Pecans, 0.0625 Cup 53 1g 6g 1g 0mg 0mg 0g 1g Splenda - Brown Sugar Blend, 1/2 tsp 10 2g 0g 0g 0mg 0mg 2g 0g TOTAL: Calories 1,270 Carbs 139g Fat 49g Protein 62g

This and a good BCAA.

Morning Sunrise… Running - Longer Miles Aug 15, 2013 DISTANCE 10.00 mi DURATION 2h:03m:19s AVG. SPEED 11:15 min/mi MAX. SPEED 10:10 min/mi CALORIES 1121 kcal HYDRATION 1.86L AVG. HEART RATE 144 MAX. HEART RATE 158 Heart rate zone Duration RESTING (50 – 113) 1m:15s 1.WARM UP (114 – 126) 0m:11s 2.FAT BURNING (127 – 139) 13m:21s 3.AEROBIC (140 – 151) 1h:40m:40s 4.ANAEROBIC (152 – 164) 7m:53s 5.MAXIMUM (165 – 178) 0m:00s WEATHER Cloudy WIND 5.6 mph ← TEMPERATURE 68°F HUMIDITY 88% Run Notes: This run went really good. Because I’ve been having trouble relaxing into my runs lately, I really wanted to just have a very relaxed run. I didn’t want to check out because I needed to keep my mind on the run but I needed the muscles to be relaxed through out the run. That slows my pace a little but I though it was necessary and it paid off I actually ended up with a slightly higher pace then I’ve been having on slower runs. The only issue I had on this run was the last 2 miles I developed pain in my left foot which carried through out the entire day despite icing and heat. Weight Lifting: Shoulders 3 sets of 10 on all of them Front Cable Raises Side cable raises Cable Overhead Press Reverse pull down Shoulder Extensions Ab Crunch machine Lower back presses, machine Back Rehab with a sports therapist: 45 minute session I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture. Cycling – 10 miles *I didn’t track this workout because it’s only real purpose was to get familiar with the new bike and the fit of it. I need to adapt to changes in my riding fit hopefully to help ease my back pain. Stats: Weight: 156 Mood & Energy Levels were both good. Blood Pressure 115/75 Resting heart rate: 44 Blood sugar levels fasted: 86 Recovery: Contrasting shower post run just to boost recovery & circulation. I also broke out the compression socks, which I wore most of the day. Iced my foot to ease pain and fight inflammation. Followed that up with alternating heat later in the day. Ended my day with hot tub soak in epsom salts. __________________________________________________________________________________________ August 15, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Real Foods – Corn Thins Organic Sesame, 1 slice 23 4g 0g 1g 0mg 14mg 0g 1g Just Great Stuff- Organic Powdered Peanut Butter – Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g Dole Costco – Banana, 0.5 Banana 55 15g 0g 1g 0mg 0mg 10g 2g Yucatan – Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Egg Whites – White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Silk Creamer – Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Spinach – Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g Lunch - Quinoa & Mung bean stuffing?? This was really easy cause I just jumped it all in a rice cooker with some water and let go for about 20 minutes. I’m not sure you’re really suppose to cook meals in a rice cooker but it worked really good. Tru Roots – Whole Grain Sprouted Quinoa, 1/8 cup dry (44g) 85 15g 2g 3g 0mg 3mg 2g 2g Alter Eco – Red Quinoa, 1/8 cup (43 g) 80 15g 1g 3g 0mg 5mg 0g 2g Tru Roots Organic – Sprouted Mung Beans, 1/8 cup dry 70 12g 1g 5g 0mg 5mg 1g 4g Apple Juice – 100 % Apple Juice- No Sugar Added, 1.25 Fl Oz 35 7g 0g 0g 0mg 3mg 7g 0g - Bell Pepper Yellow an orange Diced, 0.25 cup 8 2g 0g 1g 0mg 2mg 1g 1g Fresh Vegetable – Sweet Onion – Diced/Raw, 1/8 cup, diced 9 0g 0g 0g 0mg 0mg 0g 0g Granny Smith – Green Apple, Chopped or Diced, 0.35 cup 23 6g 0g 0g 0mg 0mg 5g 1g Spices – Pepper, black, 0.15 tbsp & a little sea salt 2 1g 0g 0g 0mg 0mg 0g 0g - Italian Seasoning, 1 tsp 0 0g 0g 0g 0mg 0mg 0g 0g Spices – Celery seed, 0.15 tbsp 4 0g 0g 0g 0mg 2mg 0g 0g Generic – Pecans- Chopped, 1 Tbsp 70 1g 7g 1g 0mg 0mg 0g 1g Dinner Gluten Free vegan Pizza, 1 pizza ( LOL, ok this was not the best thing I ever I’m not even sure what it was made out of!) 520 60g 22g 0g 35mg 720mg 10g 3g Snacks Health Warrior – Chia Bar Coconut, 1 bar, 25 g 110 13g 6g 3g 0mg 45mg 4g 4g TOTAL: Calories 1,353 Carbs 171g Fat 47g Protein 53g Sodium 1,366mg

I love food porn! LOL, I like pictures of foods I can't eat. There maybe a slight mental illness in that somewhere. Thanks,

Ok so I seriously fucked up my diet yesterday and I was not feeling better before my run today. If I felt like taking a day off running were an option this would have been the day! I felt like shit. Despite that I still managed a post injury PR. Normally I would feel good about that. But I know that I could have done better and not just because I fucked up and made myself sick. I had issues on this run. The actual work on this run was only two miles, so I should have been able to push harder and pull off better times. I just couldn't get my mind in the right place. I would focus on speed and then check form, then mind move to stress, checking injuries.. it was like trying to multitask while running. I couldn't simply check out or relax during the run. Nothing about it felt natural. It definitely hindered my speed. So I wasn't happy with this run PR or not.. Running PR Aug 14, 2013 DISTANCE 3.00 mi DURATION 31m:26s AVG. SPEED 10:28 min/mi MAX. SPEED 8:38 min/mi CALORIES 349 kcal HYDRATION 0.55L AVG. HEART RATE 163 MAX. HEART RATE 175 Heart rate zone Duration RESTING(50 - 113) 1m:07s 1.WARM UP (114 - 126) 0m:14s 2.FAT BURNING (127 - 139) 0m:14s 3.AEROBIC (140 - 151) 0m:28s 4.ANAEROBIC (152 - 164) 9m:04s 5.MAXIMUM (165 - 178) 20m:18s WEATHER Sunny WIND 5.6 mph ↙ TEMPERATURE 68°F HUMIDITY 100% I had the day off of back rehab and cycling time was spent getting my new bike fitted which took up most of the afternoon so I didn't make the gym yet again. I did mange to work in an hour long hike though. Hiking about an hour easy trail. Since I didn't feel great today I really didn't eat enough to bother posting numbers.. Breakfast - herbal coffee & soy cream - Kind bar (nut & fruit) Lunch - Lentil snaps & avocado Dinner - Vegetarian sushi rolls (lol, I have no idea what these are called it's just rice and veggies.) Gluten free, vegetarian pot stickers and green beans. AND 1 beer.

Ok I'm still new at this and I was sorta forced into starting a vegan diet. I didn't really want to when I first started (I have since changed my mind on that) and I haven't mastered it yet so I probably shouldn't be giving advice.. lol. I have some free time though so here it goes. Honestly peoples food likes or dislikes very so much I'm not sure that generic advice really helps much when you are trying to change those likes and dislikes regardless of what type of diet you want to be on. So I would think if you really want to make changes but are having trouble finding the right types of foods you want to eat.. then try keeping a diet journal of what you eat and what you like. Then people can offer you suggestions on foods you could use to replace the foods you would like to eliminate from your diet. Then you can find and swap food choices a little at time. LIke I track my daily diet with an app called myfitnesspal and then when I post in my training log I simply go online and go to my daily food report, hit print button for a cleaner page to copy, and I copy and paste the whole report into my training journal. That way I see and others can see what I eat. SO if there is something I want to change like a food I eat regularly but doesn't fit my diet I can ask people if they have a replacement suggestion. You also have to stay very open minded. Willing to try foods you may think you want like. I also firmly believe that the longer you eat a certain way the more your body will adapt to the way you eat and the more of certain things you eat the more your body will start to crave and want those foods. You acquire taste for things. Just because you don't like certain foods now doesn't mean you want always not like it. Sometimes it's not always the food but the way it's prepared. Just as an example: I have a son that hates spinach, but loves peach smoothies and it took some convincing to get him to try blending spinach in his peach smoothies but once I did he now loves them. Because in a peach smoothie the flavor of the spinach melds into the peaches. It changes the color but the flavor is still peachy. Once he adapted to the idea that he might actually like spinach we were then able to start adding it to other foods. As far as the drop in energy levels when you have tried this in the past. That is probably a result of a radical change in diet or calories or unbalanced change. If you adopt changes in your diet at a slower rate that shouldn't happen. Take your time, read and educate your self on the diet and work the changes you need in a realistic pace. Don't except or try over night changes. ...my best advice from an inexperienced, incomplete vegan person.

Well first I think you are posting this in the wrong section. Second so not enough info for a legit answer. However most common cause of this type of problem would be a shoulder impingement or rotator cuff injury. I would suggest seeing a doctor.

Thanks for the welcome guys. You know most of my life I've been athletic and disciplined. I thought when I started making these changes that it would be easy. LOL, I thought I have lots of discipline, I can do this no problem... It has just not been as easy as I excepted! There's definitely a mind set that has to come along with the dietary changes. That much I have figured out. And I started this for medical reasons, I have don't digest meat, gluten or dairy very well any more. So when I screw up I get like a kick in the butt reminder that I messed up! I'm learning quickly that the longer I stick with an eating plan my body likes, the stronger the repercussions when I eat something it doesn't like. But I'm figuring things out a little at a time.

Clearly I have some adapting to do when it comes to traveling, training and eating. I had to go out of town yesterday to pick up my new bike and of coarse that lead to eating out away from home. I should have done some research on restaurants! Switching to a gluten free, dairy free, vegan diet is going to make traveling a bit more difficult until I master eating out on this diet. I was so unprepared! I didn’t know where to go so I let the guys I was with pick and we ended up at a buffet. Ok first off I hate buffets because I imagine everything is contaminated by hundreds of people sneezing, coughing or breathing on the food. LOL, little paranoia maybe? IDK. So anyway I tried to choose carefully, I ate some fish, sweet potatoes and craw fish chowder. WHAT THE HELL WAS I THINKING!!! I ate dairy… I have no idea why I would do that. Every time I eat dairy the reaction I have to it gets worse and worse. I had a stomach ache before I even left the restaurant. It was such a huge mistake! This sorta worries me a little because October I have a lot of traveling to do and training so I need to figure this out quickly. *This mistake is so gonna **** me in training tomorrow morning!* Running in a flash flood! LOL yeah not a good idea. This was a disaster.. My raincoat was useless! My phone kept falling out my pocket and resetting the run program. It took three times before I realized there was a hole in the pocket of my jacket. At least I wasn't the only idiot who attempted to get a run before the rain got to heavy. The ROTC boys were having to run in it to. Aug 13, 2013 DISTANCE roughly 6 miles DURATION about an hour maybe an hour an fifteen minutes.. WEATHER Thunderstorms WIND 8.7 mph ↓ TEMPERATURE 72°F HUMIDITY 100% Back Rehab with a sports therapist: 45 minute session I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture. No lifting or cycling today and I’m not going to bother posting diet today. Also didn’t get any pics yesterday from training or traveling.. except a few cupcakes I stopped and bought. I will show you those! However I did not eat them! They are very pretty but so loaded with bad things! One of them was actually gluten free but even gluten free cupcakes give me a stomach ache so I don’t eat them.

Thanks, I have a little practice at this. I track my diet on a phone app. Then I can log on to the site at the end of the day and just copy and paste my entire days stats. It's fast and easy.

Solid Training Day … for a change. I need more day like this. Well aside from having to cut the cycling short. Still even with that I feel good about how the training day went. Running Aug 12, 2013 DISTANCE 5.02 mi DURATION 56m:25s AVG. SPEED 11:15 min/mi MAX. SPEED 9:08 min/mi CALORIES 591 kcal HYDRATION 1.15L AVG. HEART RATE 157 MAX. HEART RATE 169 Heart rate zone Duration 1.WARM UP (114 – 126) 0m:10s 2.FAT BURNING (127 – 139) 1m:06s 3.AEROBIC (140 – 151) 4m:55s 4.ANAEROBIC (152 – 164) 44m:39s 5.MAXIMUM (165 – 178) 5m:15s WEATHER Cloudy WIND 5.6 mph ↖ TEMPERATURE 73°F HUMIDITY 94% Weight training : Chest & Abs DURATION 41m:18s Sets x reps @ weight (Hammer) Decline Press 3 x 10 @ 40 1×6 @ 60 1×3 @ 80 1×10 @ 40 (Hammer) Incline Press 3 x 10 @ 40 1×6 @ 60 1×3 @ 80 1 x10 @ 40 (Hammer) Vertical Press 3 x 10 @ 50 1×3 @ 65 1×3 @ 85 1×3 @ 95 Cable Cross Overs 3×10 @ 50 Cable Under Hand Press w/ a lunge 3 x10 @ 35 for each side Wood Chops (cables) 4×10 @ 25 for each side Prisoner Abs (cables) 3×20 @ 50 Hypers 4 x10 @ BW Cycling, sport DISTANCE 8.56 mi DURATION 35m:36s AVG. SPEED 14.4 mph MAX. SPEED 20.1 mph CALORIES 339 kcal HYDRATION 1.14L AVG. HEART RATE 148 MAX. HEART RATE 166 Heart rate zone Duration 1.WARM UP (114 – 126) 3m:39s 2.FAT BURNING (127 – 139) 2m:43s 3.AEROBIC (140 – 151) 11m:25s 4.ANAEROBIC (152 – 164) 17m:06s WEATHER Partly sunny WIND 5.6 mph → TEMPERATURE 88°F HUMIDITY 65% Notes: This was cut short due to back pain. MY lower back was cramping up. Tomorrow I’m getting a new bike and fitting so maybe that will help. I’m making adjustments to the way I ride to hopefully compensate for the back issues for a while. Back Rehab with a sports therapist: 45 minute session I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture. (LOL, so basically everything.) Stats: Weight: 157 Mood & Energy Levels were both good. Totals calories burned 2799 Total Training Time 3.00 hours Hydration: 12 oz prerun – 6 oz post run – 10 oz in lifting – 8 oz precycling – 8 oz post cycling. Stretching: Post run – post cycle __________________________________________________________________________________________ August 12, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Silk Creamer – Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Egg Whites – White Only (Bolied Using the Eggies System), 4 egg 68 1g 0g 20g 0mg 220mg 1g 0g Yvonne’s Casa – Sweet Seedless Red Grapes, 0.5 cup 52 14g 0g 0g 0mg 2mg 12g 1g Yucatan – Organic Guacamole 95% Avocado 5% Spices, 1 Tbsp (30g) 25 1g 2g 0g 0mg 59mg 0g 1g Lunch Asian Family – Thai Sweet Chili Sauce, 1 tbsp 35 8g 0g 0g 0mg 175mg 8g 1g Kikkoman – Sweet and Sour Sauce (Corrected), 1 tbsp (34g) 18 5g 0g 0g 0mg 95mg 4g 0g Squash – Zucchini, includes skin, raw, 1 cup, chopped 20 4g 0g 2g 0mg 12mg 2g 1g Onions – Raw, 0.5 cup, chopped 34 8g 0g 1g 0mg 2mg 3g 1g Generic – Cabbage, Raw Shredded (70.0 g), 1 cup 18 4g 0g 1g 0mg 13mg 2g 2g Green Giant – Fresh Selected Carrots, 1 – 7″ Long Carrot (78g) 30 7g 0g 1g 0mg 60mg 5g 2g Market Side – Fresh Spinach, 1 cups (85g) 5 1g 0g 1g 0mg 16mg 0g 1g Raw – Orange Bell Pepper – Large, 0.25 Large 13 3g 0g 1g 0mg 1mg 0g 1g Grilled Pepper – Grilled Green Bell Pepper, Large, 0.25 Pepper 8 2g 0g 0g 0mg 1mg 1g 1g Kind Bar – Dark Chocolate Cherry Cashew + Antioxidants, 1 Bar (40 g) 180 22g 9g 4g 0mg 20mg 14g 3g Dinner Dole Costco** – Banana**, 0.5 Banana (7 to 8 inch) 55 15g 0g 1g 0mg 0mg 8g 2g Just Great Stuff- Organic Powdered Peanut Butter – Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g Real Foods – Corn Thins Organic Sesame, 1 slice 23 4g 0g 1g 0mg 14mg 0g 1g Egg Whites – White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g Yucatan – Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Calbee Harvest Snaps – Lentil Snaps – Onion Thyme, 1 oz (28g/about 24 pieces) 120 15g 6g 5g 0mg 95mg 1g 2g 2 nd Dinner So Delicious – Coconut Milk Creamer Mj, 2 tbsp (15 mL) 20 2g 0g 0g 0mg 0mg 2g 0g Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Wu-Yi Tea Company – Skinny Choco Latte (Chocolate Dream) Herbal Tea Blend, 1 tea bag (makes 8 fl oz) 0 0g 0g 0g 0mg 0mg 0g 0g Tru Roots Organic – Sprouted Mung Beans, 1/4 cup dry 140 23g 1g 10g 0mg 10mg 1g 7g Sliced Tomato – Roma Tomato (Per Nutritiondata.self.com), 1 tomato 32 4g 0g 2g 0mg 5mg 3g 1g Fresh – Veggie – Yellow Bell Pepper – Chopped, 1/4 cup 10 2g 0g 0g 0mg 0mg 0g 1g Mccormick Ground Cumin – Spices, 0.5 tsp 4 1g 0g 0g 0mg 2mg 0g 0g Cayenne Pepper, Tone’s – Cayenne Pepper, Ground, 1/4 teaspoon 0 0g 0g 0g 0mg 0mg 0g 0g Spice Islands Tumeric – Tumeric, 0.5 tsp 4 1g 0g 0g 0mg 0mg 0g 0g Spices – Coriander, 0.5 tpn 3 1g 0g 0g 0mg 0mg 0g 1g the Spice Hunter – Salt Free Chili Powder Blend, 1/4 tsp 0 0g 0g 0g 0mg 0mg 0g 0g Spice – Smoked Paprika, 0.25 tbsp (6g) 5 1g 0g 0g 0mg 1mg 0g 1g TOTAL: 1,204 175g 26g 84g 0mg 1,366mg 78g 37g Notes: Not a bad diet day. I still haven’t found a protein powder to replace the egg whites yet. I'm gonna get on that..

Week 1 Day 7 in a 12 week training cycle Stats: Height 5’4 Weight: 157 Sleep: 6.25 hours Calories Burned for 24 hour period: 3085 Training Time: 3.00 hours Training Hydration: 14 oz pre run – 8 oz post run – 16 oz in ride – 12 oz post ride I really enjoyed all the sunshine today, I hear the rest of my week will be cloudy and rainy. Running Easy Base run Aug 11, 2013 DISTANCE 7.01 mi DURATION 1h:24m:29s AVG. SPEED 12:03 min/mi MAX. SPEED 9:51 min/mi CALORIES 804 kcal HYDRATION 1.31L AVG. HEART RATE 148 MAX. HEART RATE 161 Heart rate zone Duration RESTING (50 – 113) 0m:32s 1.WARM UP (114 – 126) 0m:13s 2.FAT BURNING (127 – 139) 0m:54s 3.AEROBIC (140 – 151) 58m:11s 4.ANAEROBIC (152 – 164) 24m:38s 5.MAXIMUM (165 – 178) 0m:00 WEATHER Sunny WIND 4.3 mph ↓ TEMPERATURE 68°F HUMIDITY 100% Cycling, sport Aug 11, 2013 DISTANCE 20.27 mi DURATION 1h:27m:27s AVG. SPEED 13.9 mph MAX. SPEED 22.8 mph CALORIES 842 kcal HYDRATION 1.98L AVG. HEART RATE 149 MAX. HEART RATE 170 Heart rate zone Duration RESTING (50 – 113) 0m:00s 1. WARM UP (114 – 126) 2m:03s 2.FAT BURNING (127 – 139) 5m:07s 3.AEROBIC (140 – 151) 44m:30s 4.ANAEROBIC (152 – 164) 32m:59s 5.MAXIMUM (165 – 178) 2m:46s WEATHER sunny WIND 0.0 mph ↓ * LOL, yeah right TEMPERATURE 77°F HUMIDITY 73% Notes: Not a bad training day. I did have some minor back pain close to the end of my cycling, but I did a 25 mile yesterday so that’s not to surprising. Overall backs feeling better and I’m looking forward to being able to get back in the gym tomorrow. Also I start work with the new sports rehab trainer to help with my back and core problems. August 11, 2013 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g Silk Creamer – Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g Earnest Eats – Hot & Fit Cereal – American Blend, 1/2 cup (uncooked) (42 g) 180 26g 6g 6g 0mg 55mg 1g 5g Spectrum – Decadent Blend Chia and Flax Seed With Coconut and Cocoa, 1 Tbsp 35 3g 3g 1g 0mg 0mg 1g 2g Lunch - Sweet Seedless Red Grapes, 1 cup 104 27g 0g 0g 0mg 3mg 23g 1g Yucatan – Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g Calbee – Snapea Crisps – Snack Salad – Caesar Flavor – Baked, 1 oz (28g about 22 pieces) 120 16g 5g 5g 0mg 65mg 1g 3g – Zucchini Bread Oatmeal (Vegan), 1.5 cups 315 43g 18g 10g 0mg 8mg 16g 9g Dinner http://i1273.photobucket.com/albums/y405/reddirtmettle/Food/20130811123841916_zps67f5ad84.jpg Quinoa stuffed cabbage rolls w/ apple, sweet potato, onions, peppers & pumpkin pie spice. Topped with marinara sauce. Raw – Jazz Apple, 0.25 apple (150g) 20 0g 0g 0g 0mg 0mg 4g 0g Potato – Sweet – 1 Medium Sweet Potato ,(2″ Dia, 5″ Long) Baked In Skin, No Salt, 0.5 medium 52 12g 0g 1g 0mg 21mg 4g 3g Alter Eco – Red Quinoa, 0.1875 cup (43 g) 120 22g 2g 5g 0mg 8mg 0g 2g Sauce – Marinara Sauce, Bertolli, 1/2 cup(s) 90 14g 2g 3g 0mg 500mg 12g 0g Raw – Bell Peppers, 0.5 cup (149g) 15 4g 0g 1g 0mg 2mg 2g 1g Generic – Cabbage Leaves, 3 leaf (med – 23g) 18 4g 0g 1g 0mg 12mg 2g 2g Snacks Kind Bar – Peanut Butter Dark Chocolate + Protein, 1 Bar 200 17g 13g 7g 0mg 50mg 10g 3g TOTAL: 1,379 200g 56g 40g 0mg 882mg 81g 34g Ok apparently I forgot to add the 6 egg whites I ate yesterday so this is off a little… which I guess would bring my protein up to about 65 g. I think that’s still to low. I think the calories are to low to. It’s gonna take me a while to work out the diet changes.

Back ground info & goals: Hi I'm Kora. (because I don't have an avi yet) I'm female and 5'4. Edited: Because it's such a new journal and I've adjusted goals ect.. __________________________________________________________________________________________________________________

Hi I'm Kora. I'm guess I'm a recovering meat eater, once upon time elite runner, cyclist and powerlifter. I'm currently working my way back up the ranks after an accident that left with a serious back injury and awesome case of acid re-flux that makes it hard on my body to digest meat, gluten, and dairy. I currently still have small amounts of all of those things in my diet. I'm finding it hard to adapt to some many diet changes at once, especially while trying to rehab my back and get back to full time training. It's a crazy balancing act I haven't mastered yet. I've read all the diet books I thought would be useful, putting it into practice not as easy as I thought it would be.So I thought maybe if I logged a diet and training journal maybe I could get a little useful feed on my diet.