Day Ten: Preparing to Eat Clean

Yesterday started off rough. You can review my blog post here to see why, but it mainly had to do with a lack of adequate rest on back to back nights. So I asked Life, the Book of They, the Universe – some higher power for the energy to get me through my day. It worked. Ask and you shall receive. Little Miss Toddler Girl and I had a wonderful afternoon at the local splash pad.

Making Funny Faces at the Splash Pad

And then we reunited with my dear husband – aka Daddy – in the afternoon for some rest, yummy dinner, and an adventure out for ice cream. Followed by a trip to a major retailer, who shall not be named, so that we could pick up a few things. I don’t like to go to this store, but sometimes, it makes the most sense.

Anyhow, the long and short of it – yesterday worked out. I didn’t have much in the tank, but I did much better managing the fatigue and pain. Fatigue and pain didn’t knock me down physically, and I didn’t let it knock me down emotionally, or take my mood into a negative place. Tiny wins as I work my way out of the depression hole.

We didn’t get to bed before 10pm, but we all slept well. I was on my yoga mat by 7:20am. Today’s yoga practice was very gentle as my back is tight and feels like it needs an adjustment, or a prayer, or both. And then I sat for about 10 minutes of meditation. My mind is quieting and I have been leaving my sits feeling calm and motivated.

So after a party this afternoon, my plan is to start preparing for the week ahead. I’ll be digging into my new book and cleaning up my diet a bit. IMG_20170718_134616The goal is to greatly reduce processed foods and to increase fresh whole foods. The ultimate goal is to nourish my body and brain so that it can heal from the symptoms of depression. The main reasons that I appreciate this book – it provides a grocery list, meal plan, and strategies to simplify the work of eating clean. I’m thankful that my dear friend introduced me to this book. She has already started implementing this plan with her own family. And this week, I’ll start implementing this plan with my own. If you’re interested in jumping on this clean eating train, please let me know. We can support each other!

As always dear readers, thanks for stopping by. Wishing everyone a bright, beautiful, relaxing day! Namaste <3

My Mental House – Plans & Goals for Healing from Depression

Goal — To Gain Clarity

Plan — Meditate for at least 10 minutes daily, eventually expanding on the amount of time a couple minutes per day, with 20 minutes of daily meditation being the target sit time.  

More Plans — Go to bed and get up at the same time every day. Lights out by 10pm and wake up at 7am would be a good starting point for me. I’LL BE IN BED, HOPEFULLY READING BY 9pm TONIGHT! 

Goal — To Reduce and Prevent Insomnia

Plan – No electronic devices before meditation/yoga practice in the morning. No electronic devices for at least one hour before bedtime. 

Plan – Read more books instead of staring at electronic devices, especially at night

Goal — To Relieve Depressed Mood, Anxiety Symptoms, and Relieve Pain

Plan — Move!!!! Yoga, Swim, Walk

Yoga — Attend at least 2 classes a week, practice most days of the week for a minimum of 15 minutes a day. Practice in the morning after waking. May precede meditation. Loving my new morning routine! Yoga, meditation, blog, quiet. It’s a good start to every day! 

Swim — 10–20 laps 2–3x per week  

Walk — Walk daily — sometime during the day. Just get out and walk. 

More Plans — Medicate with cannabis as needed.

  • 1-3 inhales from a vaporizer with a CBD-rich strain first thing in the morning if panic/anxiety/pain not relieved by self care bodywork is on board 
  • 2–3 inhales from a vaporizer with an indica-dominant strain by 7:30pm to reduce tension and promote sleep. – Work in progress, open to suggestions for sure!

Goal — To Nourish My Body To Heal Up From Depression, Anxiety, and Panic

In the morning — Smoothie (I have a kefir, kombucha, Vega Protein Powder, and Amazing Grass Superfood smoothie every morning.)

And to keep things simple, I’ve invested in this book to help me get on a better track with nourishing my body. I eat relatively well, but I could certainly use more fresh foods and less convenient carbohydrates. My dear friend and I will be following this plan together. I’ll be digging into this book TONIGHT – Meal planning and prep for the week is on the to-do list TODAY.

2 thoughts on “Day Ten: Preparing to Eat Clean

  1. I admire your goals to eat better. You do what feels right to you, and for you and your family.
    While I haven’t read this book and I am not speaking to it directly, I do, however, object to this ‘clean’ versus ‘dirty’ idea of food. All food ingested feeds your body, for good or bad. High-fat, high-carb, high-sugar, processed foods – they all feed you. Not necessarily to your body’s benefit, but food is NOT dirty. There are some people who need all that to heal themselves. There are others that need higher protein. There are some who need low fats. I feel that these particular terms buy into a messed up idea about food in general.
    That said, you are an adult, a mother, a nurse, and you have people who read your blogs and will follow your lead. I ask you, without judgment, if you want to lead them towards that terminology?

    1. Thank you Cherie. I understand what you’re communicating. Regarding the clean versus dirty concept – I do agree that these terms promote confusion in the nutrition space. But that’s where we are in our consciousness as a global culture these days. Mass confusion surrounding food. Every week there is a new study that completely negates the last big study. And then there’s the extensive marketing of crappy processed food stuffed into pretty packages, stamped with healthy guarantees from giant corporations who care not about their customers, but only about the bottom line. Nutrition is all things confusing as a result of the above and so many more issues.

      In addition to being an adult, a nurse, and a mom – I am an Integrative Nutrition Health Coach. I help people navigate these murky, confusing waters. There are hundreds, perhaps thousands of dietary theories. One theory may work well for one person, and not for others. For me at this time, 28 days of Clean Eating provides grocery lists, recipes, and meal plans in one easy to follow book. It’s the easiest way for me to get my diet back in line – to follow such a plan. I’ve followed similar plans before. It’s 28 days of trying new recipes and reducing junk food intake. It may work for me and my family. It may not. I believe that we are all bio-individuals and we have to find what works best for us.

      All food feeds us, but not all food nourishes us. We have an epidemic of chronic illness and disease directly related to food feeding us, but providing very little nourishment. This is a big issue with many facets to consider. I do not subscribe to one dietary theory, but I do subscribe to simple concepts that help people make choices that help them improve their health and achieve their wellness goals. In my practice, my clients have appreciated the clean versus dirty concept because it is easy to understand. And I’ve found that easy to understand concepts are exactly what busy families need to improve their lives. I will lead with any terminology that helps to sift through the confusion.

      So here’s my rational for using this clean versus dirty terminology. The photo I posted showcases the Clean 15 and the Dirty Dozen produce lists. I utilize these lists when I provide information about eating well on a budget. The Clean 15 list indicates conventional products that are not full of pesticides, herbicides, and other toxic chemicals. These products either have a skin that is impervious to such chemicals, or the method of growing these products do not require the use of such chemicals. The Clean 15 is essential in helping people enjoy fresh produce while staying within budget. The Dirty Dozen list of produce is the opposite – these fruits and vegetables absorb a great deal of these chemicals and when we eat such produce, we introduce these chemicals into our bodies. There are many factors in the development of disease – chemical exposure is certainly one of those factors. So to reduce such exposure, the produce indicated on the Dirty Dozen list should be purchased from the organic selection when possible.When I am helping someone learn how to shop in the produce section of a grocery store, I use these lists to save money and reduce harms.

      Here’s a good article about the Institute of Integrative Nutrition’s concepts for living well.These are the concepts that I most closely subscribe to and follow.

      As always my dear, wishing you a bright and beautiful day! Thank you for leaving such a thoughtful comment. I’ve thoroughly enjoyed responding to it! Much love, many hugs! <3

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