Happy Wednesday, dear reader! It is time for me to finally lean into Clean & Lean by Dr. Ian K. Smith. I actually started the 30-day plan on Monday of this week, and it is going well so far. My health and fitness journey actually started back in June; however, I am taking small but intentional steps to ultimately reclaim a healthier version of myself once and for all. As I told Simon, mon frere, “I have a date with Europe.” I want to be healthy and physically in shape to acquire the most out of traveling to all of the places included on my List of 100 Dreams. I experienced a taste of exploration when Andrew and I visited New York City in June. We walked everywhere, and it was exhilarating for me. Of course, I love walking! Honestly, it is not only just about traveling, but also being healthier in general and feeling good about myself. When I am eating healthy and exercising regularly, I have more confidence and energy which benefit me in every area of my life.
The foundation of this program is based on the Clean 20 eating plan with 10 additional clean and lean foods along with intermittent fasting and exercise. For intermittent fasting, I have chosen the 14:10 TRF (time restricted feeding) schedule. Some of the components I really like that Smith provides in his programs are the daily meal and snack suggestions, health-related information, encouragement, recipes, and a great deal of flexibility. Planning and preparation are the key to success on any program. As with his other plans, there are clean eating guidelines.
Clean Eating Guidelines
- Drink lots of water.
- Drink only freshly squeezed juice.
- Eat plenty of fruits and veggies.
- Eat dairy foods.
- Try canned and frozen options (packaged in water/natural juices).
- Focus on the 30 clean foods.
- No alcohol
- No soda (regular of diet)
- No added sugar
- No artificial sweeteners
- No MSG
- No fried foods
- No white flour
- No mayo, ketchup, salsa – unless homemade (there are clean versions in the grocery store)
- No salad dressings loaded with sugar
Breakfast option: 2 scrambled eggs with cheese, spinach, and mushrooms with a slice of wheat toast ( with yogurt margarine) and mug of 2% milk 
Lunch option: salad with spring mix lettuce, tomatoes, kalamata olives, marinated artichoke heart quarters, chicken breast, blueberry vanilla goat cheese, and roasted pecans with dressing and a mug of water 
Dinner option: baked salmon, green beans, and sweet potatoes with a mug of water
Regarding the fitness element of the plan, I am not using the exercises in the book. There is absolutely nothing wrong with the fitness portion of the plan; however, I will be using Beachbody on Demand (subscribed for one year) or my own fitness DVDs for workouts. In addition, I am walking every evening after dinner (at least 20 minutes). I am currently on the second week of a 4-week program called Start Losing with Jen Widerstrom. It is a low-impact beginner program that focuses on cardio and strength training. It is fantastic, and I love the instructor!
I mentioned in my last post that I am having an issue with my right wrist (tendonitis) and both my hands. I saw my orthopedic last Friday, and opted to get another cortisone shot in my wrist (last shot – 02 November). It has given me some relief. My hands are a different matter and started bothering me at the end of May. Many mornings, I wake up with numb hands. Once I get out of bed and flex them, the numbness goes away pretty quickly. It is annoying and a bit concerning. I think it is related to the position of my hands/arms while sleeping. Somehow, I am pressing on a nerve and cutting off circulation to my hands. What the heck! Truthfully, I really do not know the cause; it is just my theory. I have been trying to sleep with my arms by my side which seems to help; however, it is not the most comfortable. Needless to say, I am scheduled to have an unpleasant nerve test done next Wednesday. I appreciate any prayers and positive thoughts that you can send my way, dear reader, that it is not anything more serious than “at 53 years old, I cannot sleep correctly.”
Before wrapping up, I have to share that I weighed in this morning at 157 pounds. I have lost two pounds since Monday with an overall weight loss of 5 pounds since 01 June. I know the workouts are helping because my balance is improving, and I am feeling more elongated when walking which means my core is getting stronger. I still need to drink more water. I want to develop a better schedule for my workouts. Time tracking is in my near future. HA! In the meantime, I need to keep high 5ing myself and showing up. Happiness!
“While tangible goals such as weight loss, muscle strengthening, and body sculpting are important, so is the goal of making sustainable lifestyle changes that will keep you feeling healthy and fit.” ~ Ian K. Smith, M. D.
The Kat Files 
You’re doing great Kat. Not only is it a tough ask to make conscious changes in one’s life, but to document it and to advertise it is very courageous.
One of the things Anne and I have started doing is eating our main meal second, somewhere between 2pm and 4pm (that also means a good filling brekkie). And then having a very small supper later if needed. It works for us as we have a bit more day time flexibility. Also because I go out a bit in the evening with the running club etc., we can eat together at a better time. Plus:
I’m not loading my belly before bed.
I sleep better.
We seem to have freed up more time for ourselves in the afternoon and evening.
It doesn’t work for everyone because of time issues, but the fact that your gut is doing most of its work in the day time seems better. It may explain the sleeping better result.
Thanks, Rita! I like having the accountability, and maybe it will help someone struggling with the same issue. I just pray I can get it right this time. HA! It boils down to making my health a priority. I think the way you and Anne are scheduling your meals is smart. I find I have less issues if I eat my last meal of the day early, don’t eat a huge meal, and go for my walk at some point afterwards. I suffer with reflux issues, so that definitely helps me to not have an unpleasant experience with reflux in the middle of the night.
[…] As I mentioned in my last post at the start of this program, I did not use the Workout Plans in the book. There is absolutely nothing wrong with the fitness portion of the plan. I knew I could not commit to the step count (walking) or the staircases (no access) during the month of August. As for the exercises, I used Beachbody on Demand (4-week program called Start Losing with Jen Widerstrom) and walked most evenings after dinner (at least 20 minutes). Thankfully, I had started my BOD program in July because my life got a bit hectic between 19 August and 28 August (no workouts), and I was able to complete that fitness program which I enjoyed. […]
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