Making the change

I think the biggest things I've heard since I started this new lifestyle is 'I couldn't go cold turkey' or 'It isn't fair to the rest of my family if I change all our foods' or 'I wouldn't know where to start'. I've really thought about these things, and I would like to address them today and hopefully inspire change for anyone. And if you are one of the people that have made one of these statements, don't think I'm singleling you out. I heard each one from multiple people. It's what's on everyone's mind when they think of change. :)



First off, let's address those that think they couldn't go cold turkey. Yes you can! You absolutely can if this is something you what. I actually think that going cold turkey on junk food would be best for you because you would be eliminating all junk food from your house and life, therefore, not having temptation to cheat as your day went on. I think people start on a new diet really excited and motivated. The revert back to bad habits becomes a slow fade because of bad choices. If you don't have cookies, chips, soda, etc. in the house, you don't have the temptation to reach for one of those snacks.

Refined sugar really is an addictive little thing. You don't even realize how hooked you are going to get on it. On Thanksgiving I had a strawberry shortcake, thinking it couldn't be that bad. Whoa. On that Sunday following Thanksgiving, I was craving cake and sugar like I couldn't even describe. I was cranky and irritated. I couldn't help but think about cake! I was going to bit someone's head off if they were to come at me wrong. I felt like I was having withdrawls!! Off one little snack that wasn't the best of choices. I bring this up because if you have a little sugar here and a little sugar there, can you imagine how you'll continue to crave it and make that slow fade back to unhealthy eating? So I so you can go cold turkey! Just decide to eat healthier for yourself and for your body. Don't worry about what you are missing out on, enjoy the nutrients and tastiness in the food that you do get to eat.



Second- It isn't fair to my family if I change all our foods:
Why not? Why isn't it fair? Here is some food for thought:
Sugar may contribute to obesity in children. This is partly because consuming large amounts of sugar causes insulin to spike and then drop, which can trigger overeating. According to the CDC, an estimated 16.9% of children and adolescents aged 2–19 years are obese. Among preschool children aged 2–5, obesity increased from 5.0% to 10.4% between 1976–1980 and 2007–2008 and from 6.5% to 19.6% among those aged 6–11. Among adolescents aged 12–19, obesity increased from 5.0% to 18.1% during the same period. Why do you think that is happening? Do you think that obesity rates would continue to rise if parents provide healthy, fresh meals to their children?

Sugar is a major contributor to cavities and tooth decay. Do you enjoy those tough dentist appointments where your child has cavities filled? How does that feel on the pocketbook?
The average American gets 20% of daily calories from sugar, which is twice as much as doctors recommend. Years of eating processed foods like sugar, leads to repeated bouts of increased insulin, which can exhaust your pancreas, causing diabetes. Excess sugar may also trigger insulin resistance, which makes the body less able to reduce levels of blood sugar. According to the National Institute of Health, 23.6 million Americans have type 2 diabetes (which is 7.8%). Another 57 million have "pre-diabetes". Type 2 diabetes is preventable!! Do you think your kids will care about all the sugary foods they were allowed to eat as a child if they don't have to suffer with obesity or type 2 diabetes? With that said, minimizing the amount of refined sugar in your child's diet goes a long way toward good health later in life.

And my third point to address- I don't know where to start:
It is a difficult decision to decide how or where to start a lifestyle change, regardless of what they change is. But the fact that you recognize that a change needs to be made is a great beginning.
If you are not going to go cold turkey and start fresh on in one day, I am suggesting that you try a weekly challenge. Once a week, implement a new change until your clean-eating makeover is complete. Here is an example (keep a notebook so you can see that you are doing what you said you would):
Week 1- Drink 8 glasses of water a day (8 ounces each), everyday. This may not be a challenge for some, but for others this is a challenge!! If you have a difficult time drinking water, try adding fresh or frozen berries to your water. This will flavor it and give it a little sweetness. Or you can add a little of all natural, unsweetened juice to your water (like apple, orange or grape). Flavors it up. Do not add things like splenda, equal, crystal light, etc. These are not natural products. They are made in a factory full of artificial ingredients. Also, drinking tea does not count as water. I've heard it plenty of times, that because you brew your tea in a huge pitcher of water, doesn't mean your drinking your daily water. Tea is a diuretic (which dehydrates you). So don't count your tea as water.
Week 2- Eat a source of lean protein at every meal/snack AND still drink your 8 glasses of water a day. Shoot for 1 gram of protein for every pound that you would like to weigh (so if your goal weight is 135, eat 135 grams of protein a day). At a bare minimum, you should be consuming 100-125 grams a day. Try for 20-25 grams of protein at each meal/snack time. Here is a sample list of what 25 grams of protein is:
3/4 cup of almonds
5 ounces of chicken or turkey breast, salmon, tuna, or bison
2 cups of low-fat yogurt
5-7 egg whites
1 scoop of protein power
1 cup low fate cottage cheese
about 22 ounces of skim milk
4 ounces of a lean beef tenderloin
Week 3- Add 1 cup of fresh or frozen fruit or vegetables to every meal/snack, eat a source of lean protein at every meal and drink your 8 glasses of water a day.
Week 4- Remove anything else in your diet that is processed, plus do the weekly challenges from previous weeks. So maybe at this point you are still eating a sugary cereal (but it should be paired with a protein and fruit at this point already) but switch to a more natural, less sugary cereal. No more 100 calorie snack packs at this point. Trade it for a better choice. Who cares if it's only 100 calories, it's 100 calories of junk food, so what difference does it make how many calories it is. Eliminate everything that is not a natural, or is sugar loaded.

If you are ready to go cold turkey and just make the leap to clean eating (or even if you are not), I highly suggest that you get the book, The Eat-Clean Diet Recharged. It is the best book you can read for your new lifestyle. There are meal plans, grocery lists and TONS of information that will help you. I really suggest doing the meal planning. Before your week starts, get a calendar and plan out every meal and snack for the whole week. From there, make a grocery list of what you'll need to get through the week. If you have a plan, you are more likely to stick to it. I have my menu posted on the fridge, so every time I go to the kitchen to look for something to eat, I already know what I should have and I don't have to think about it or wonder if I have everything I need to make the snack/meal. A failure to plan is a plan for failure. Words to live by in an clean eating diet. Don't get caught without a plan.

I am posting all my meal plans so that everyone can keep me accountable for how I am eating, but I am also hoping that it gives everyone meal and snack ideas for when they aren't sure what to eat.
I'll be posting last week's food journal soon along with new recipes!! Stay tuned!!