This weekend my throat and ear started to hurt and this morning it has not improved. Just to be on the safe side I am taking today off. We are leaving on Friday for our anniversary trip so this is not the time to push it. The good news is that I have made an appointment in Moscow with a sports medicine doctor to take a look at my knee! It is improving every day but because of my races coming up need I need to find out what the problem has been. Hopefully, I will be able to start training soon for my half marathon coming up in April, if not, I know there are other races in the year and it is not the end of the world. I feel good about the upcoming year, mostly because we will be living back in the US, but I am excited about the goals I plan to reach!!
Daily goals –
Stay within my daily caloric range -done
Knee exercises/stretches – done
Drink at least 128 oz of water – done
Ice knee 3 times a day for 20 mins -done
Take all supplements and vitamins – done
Apple cider vinegar in water 2 times a day – done
Daily Intake –
Calories consumed – 1,331
Protein – 43%
Fat – 12%
Carbs – 45%
Meal 1 – 1/2 serving of breakfast mixture – (1/2 cup of millet, 1/2 cup of buckwheat cooked with 1 tbsp of ground flaxseeds, 1/2 scoop of protein powder and 1/2 cup of milk and 1/2 apple.) along with 1/2 serving of egg whites mixture – ( 6 egg whites scrambled with 1 red bell pepper and 3.5 oz of chicken breast). 20 oz of water. 2 cups of ginger red with lemon.
Meal 2 – 1/2 serving of breakfast mixture and 1/2 serving of egg whites mixture – ingredients listed above. 20 oz of water with apple cider vinegar. 2 cups of white tea.
Meal 3 – 1 can of tuna in water, 1/2 cup of plain yogurt, 1/2 of apple, onion over 1.5 cups of raw bok choy. 20 oz of water with apple cider vinegar.
Meal 4 – 4 oz of grilled tilapia, 1 sweet potato and 1 cup of steamed vegetables. 40 oz of water.
Meal 5 – 1 grapefruit and 2 cups of ginger red tea with lemon. 20 oz of water.