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Greetings, dear reader! Today, I want to share my Clean 20 results with you. On 01 June, I started cleaning up my diet using The Clean 20 by Dr. Ian K. Smith as a guide. The goal for the 20 days of the plan was not to lose weight, but rather to clean up my eating habits by eliminating added sugar, fried and processed foods, and soda while implementing healthier choices (more fruits and veggies) and increasing water intake.

June has been a busy month for me, and it probably was not the most ideal month to start something new. However, I was not starting a diet. I was starting a lifestyle change to clean up my diet and get moving again. I was NOT perfect by any stretch of the imagination. During my 20 days, I had a colonoscopy, attended an engagement party, ate lunch with a friend, attended a weekend scrapbooking event, and visited New York City for a few days. The odds of me spending 20 days in a row at home are slim to none. The key is to move daily, make healthy food choices, eat in moderation, and drink plenty of water.

Kat’s Clean 20 Report Card

  • No alcohol
  • No soda (except 2 oz of Ginger Ale on flight to NOLA)
  • No added sugar/sugary foods (except Strawberry Shake/Vanilla Bean Cone in NYC; syrup on pancakes from Ellen’s Stardust Diner in NYC)
  • No artificial sweeteners
  • No juice with added sugar
  • No MSG
  • No fried foods (except french fries at Natural History Museum in NYC)
  • No white flour (except pancakes from Ellen’s Stardust Diner in NYC)
  • No mayo, ketchup, salsa – unless homemade (did NOT follow this for mayo/ketchup, but ate both sparingly)
  • No salad dressings loaded with sugar
  • Ate more fruits and veggies
  • Ate in moderation
  • Ate healthy snacks
  • Cut way down on processed foods
  • Drank more water (could still drink a whole lot more)

As for exercise, I have not started the Beachbody on Demand workouts, and I am not walking daily, yet. I walked 13 of the 20 days. Andrew and I walked everywhere in New York City. On Friday, 17 June, we walked 30,224 steps! On that day, we visited The Metropolitan Museum of Art, and that evening we walked to and from the theatre to see The Lion King. I love walking! It is a wonderful way to stay fit, come up with ideas, and enjoy your surroundings. I am not quite sure why I have not started working out with Beachbody on Demand. I should have started the Clean Week (a 7-day program) by today, so I could consistently complete the week before getting my implant that is scheduled for next Wednesday, but I literally have NO desire to do it. I know I will like it. Once I get started, I know I will use the heck out of it.

Last, but not least, I did lose a couple of pounds even though that was not my intention. Yesterday morning, I weighed 159.5 pounds for a total loss of 2.5 pounds. Overall, I am feeling a little better. I am not craving soda or sugary treats. Funnily enough, I AM craving more of a routine, and that may be the underlying factor as to why I cannot get myself to start working out or walking daily. June has been a whirlwind of activity, and I am loving every minute of it. Nonetheless, I am looking foward to a calmer July and a chance to catch my breath.

So, what’s next? I will continue following the Clean 20 guidelines with a bit more flexibility. I may indulge in an adult beverage this weekend or the next (4th of July). Ideally, I want to start Clean & Lean by Dr. Ian K. Smith, but that will depend on any food/exercise restrictions I may be given following my oral surgical procedure next week. Clean & Lean is a 30-day program that blends the Clean 20 guidelines with intermittent fasting. Regardless, I must continue going forward with making good food choices, drinking lots of water, and moving daily. Happiness!

“One of the secrets of life is to make stepping stones out of stumbling blocks.”      ~ Jack Penn

Note: Photo at top – I took this photo (Friday) of my breakfast at Sarabeth’s on the Upper West Side in New York. I ordered the Spinach & Goat Cheese Omelette served with local greens and toast. I did not get the toast, but ended up snagging a piece of Andrew’s wheat toast. It was a healthy, yummy breakfast.

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Happy June! Today is the first day of new beginnings, and I am starting the new month with cleaning up my diet. I have been eating pretty crappy lately, and my body is begging me to fuel it with better food choices. So, last week, I pulled out my copy of The Clean 20 by Dr. Ian K. Smith; it will be my guide for the next 20 days.

My colonoscopy is scheduled for this Friday, so I will be prepping for my procedure all day Thursday and a short time Friday morning. Therefore, today is the perfect day for me to start over with a clean plate.

Basically, these are the rules for the next 20 days:

  • Drink lots of water.
  • Drink freshly squeezed juice.
  • Eat plenty of fruits and veggies.
  • Eat dairy foods.
  • Focus on the 20 clean foods.
  • No alcohol
  • No soda
  • No added sugar
  • No artificial sweeteners
  • No juice with added sugar
  • 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

The goal is to reset my body by reducing processed foods, reducing unwanted additives, and decreasing added sugars while increasing water intake, increasing fruits and vegetables, and becoming more mindful of the foods fueling my body. As you can see, dear reader, weight loss is not my goal for completing the Clean 20; however, I did weigh myself this morning (162 pounds) as a benchmark. If I lose weight on this clean eating reboot, I will be thrilled, of course. The first time I did this program back in September 2019, I lost 7 pounds.

With that being said, I ate an omelet (two eggs with a tablespoon of 2% milk and a handful of baby spinach) and 1/2 cup of blueberries for breakfast this morning. I used olive oil spray to prepare my omelet. I also had a 12-ounce cup of coffee with a packet of Truvia (natural sweetener), 1/2 tsp of sugar (cut the Truvia aftertaste), and 1 tbsp of half and half. The added sugar is negligible. For my mid-morning snack, I ate cucumber slices (half a cucumber) with 1/4 cup of classic hummus. And, for lunch, I had a salad (spring mix lettuce, grape tomatoes, kalamata olives, gorgonzola cheese crumbles, boiled crawfish tails, and honey roasted pecans with Apple Pecan salad dressing).

As for exercise, I started walking again this morning. My goal is to walk daily for at least 20 minutes. Of course, more is better. I will also get more walking done when I take Comet aka Tooty and Luna out for their walks. Additionally, I joined Beachbody on Demand (online video workouts) yesterday through my friend Kathryn. She is now my Beachbody health coach and will provide me with encouragement and accountability. Kathryn recommended that I start with Clean Week (a 7-day program) which will help me get back into the groove of working out (cardio/strength training). I plan to start that fitness program either Saturday or Sunday, depending on how I feel after my procedure on Friday.

As you know by now, dear reader, I love having a plan. I am excited about eating clean, working out with Beachbody on Demand, and taking my daily walks. Will I be perfect every day? Nope, and that is okay because it is not about being perfect. It is about enjoying life without sacrificing self-care. Happiness!

“The purpose of the Clean 20 is to reintroduce your body to the wonders of clean eating and to give your organs a break from all the processed foods that dominate the choices in our stores and restaurants.” ~ Ian K. Smith, M.D.

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