This week I decreased added sugar, reduced process food, reduced consuming unnecessary additives, and incorporated most of the foods recommended in The Clean 20 by Dr. Ian K. Smith. I lost 3 pounds. One of the main observations that I have made so far is that I do not feel as bloated as I have been after eating meals. Surprisingly, I do not miss the added sugar; however, I do miss the convenience of processed food. Thankfully, I like the foods on the clean eating list because I eat many of them already.
While I am following The Clean 20 rules and taking suggestions from the program’s menus about what to eat, I am not eating the meals in the exact order that Smith has outlined in the book. It is just not realistic for me. I do not like to cook, so preparing Baked Apple Oatmeal Cups for breakfast and Herb-encrusted grilled skinless chicken breast with salad greens for lunch is not going to work for me. However, I will eat my cup of oatmeal with blueberries mixed with a 1/4 cup of reduced fat milk for breakfast and a turkey sandwich on 100% whole wheat bread with 5 ounces of turkey, a slice of pepper jack cheese, a tomato, and mustard with a 3/4 cup of black bean vegetable soup.
Let’s discuss coffee for a moment. I LOVE coffee! What I do not love is drinking black coffee. Therefore, when I prepare my 10 ounce cup of coffee in the morning, it includes the coffee (K cup), one packet of Truvia, a 1/4 teaspoon of sugar (cuts the aftertaste of the Truvia), and 1 tablespoon of half & half. My coffee contains about two grams of sugar. According to Jackie Warner, who wrote This is Why You’re Fat, “Choose foods with five grams of sugar per serving or less. The body doesn’t register anything five grams and under, so that is optimal” (35). Many afternoons, I enjoy a second 10 ounce cup of coffee. Even with my miniscule amount of sugar that I add, I am within my sugar limits.
The clean eating challenges that I faced this week included not drinking enough water, not being able to eat perfectly on a schedule, and eating dinner at my mother-in-law’s house. When I am home, I come close to consuming the recommended amount of water (between 8 and 10 cups per day) suggested on the program. When I am at work, not so much. I have always struggled with consistently drinking enough water during the work day. I’m not sure how to solve this issue; however, I’m not giving up. As for my eating schedule, I had a couple of long meetings this week that interfered with me eating my morning snack or lunch on time, and I attended an afternoon swim meet with no afternoon snack and eating a late dinner. Being overly hungry can lead to overeating or reaching for the wrong food choices. I prevailed, but there was a time or two this week that I wanted to consume something extra and not so clean or take a trip through a fast food drive-thru. Also, eating out or having someone cook for you can be a challenge on any clean eating program. On Friday evenings, my mother-in-law is kind enough to cook dinner for my family. And, she cooks well. Unfortunately for me, dinner this week was fried catfish, mashed potatoes, carrots, and chocolate cake. I ate it all in moderation.
As for exercise, I failed miserably this week. I only walked on Monday (off). I do walk a bunch around the school’s campus and climb a fair amount of stairs while working, but I am not hitting the recommended amount of steps or completing the exercises in the program. All excuses, but here it goes: too hot, tired (probably from not drinking enough water), no working earbuds for phone, lack of motivation.
I am a work in progress, dear reader. Even though I did not follow the program this week to the letter, I did make more positive than negative choices to improve my health. And, I’m not giving up because my desire to be healthier outweighs my desire for eating bowls of Blue Bell’s “Happy Tracks” ice cream. Happiness!
“What’s important is that you make the leap. Jump high and hard with intention and heart.” ~ Cheryl Strayed
The Kat Files 