Eat. Work. Sleep. Repeat.

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I often say to my son, You gotta do what you have to do, before you can do what you want to do.

Now, I am usually referring to him doing his homework or chores so he can play with his friends. But I am, in a simple way, training him with some sort of work ethic for mundane task and stating the facts of life that nothing is given.

Everything is earned in one way or another. He might as well learn that now with simple day-to-day routines, because I know in the long run it will translate over into other areas of his life.

You can apply this mantra to any part of life where you need to create some self-discipline. There are things you have to do in order to get the things you want.

Eat. Work. Sleep. Repeat.

Every single human does this daily. But not every person does this the same way. The amount, the time, and the quality of each step shapes pretty much everything we do in our daily lives, as well as our energy level, productivity and our body composition.

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T1D + CK

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By Heather Williams

I’ve been a Type-1 Diabetic going on 15 years.

Living with T1D is a full-time balancing act requiring constant attention to avoid acute, life-threatening hypoglycemia (low blood sugar) or the long-term damage done by hyperglycemia (high blood sugar). Blood sugar levels must be monitored with finger pricks throughout the day and night. Insulin doses must then be carefully calculated based upon activity and stress levels, food intake, illness and additional factors. These calculations are rarely perfect resulting in tremendous ups and downs and mental exhaustion.

People with Type 1 have a life expectancy that is 12 years shorter, on average, than that of the average population. I refuse to accept this statistic and will do everything that is within my control to live a long, active and healthy life. This is why I signed up for the Clean Kitchen 12 week Challenge.

With weight gain from medications and it being a constant battle to stay in good control, I wanted to see if Clean Kitchen could help with my eating habits, which in return would help my blood sugar levels.

My fasting blood sugar was a little high on Day 1 of Clean Kitchen. But after 12 weeks in Clean Kitchen my basal insulin was reduced by 45%, my bolus insulin reduced to 0.5-1, and lowered Hg a1C by 0.3.

I could not be happier with the results. I feel better, have great energy, slept better, and lost extra weight I had picked up. But the biggest difference Clean Kitchen made was in my diabetes. And for that I will be forever thankful. I lowered my hemoglobin a1c from 6.8 to 6.5 (which is awesome), and I did it while reducing my basal insulin consumption by 45% and drastically reducing my bolus insulin for food intake!

I lost 10 pounds and 16 inches from my body!

Thank you Coach Anna, Coach Stephanie, and to everyone at Clean Kitchen for helping me make this possible and help me feel in control of my T1D!

 

Client Sound Bites

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Our coaches are not simply going to tell you what you “should” be doing, they’ll help you discover what is really going on.

Eight weeks in to our Winter 2017 challenge, we asked clients,

What is one thing you have learned about your (past and present) eating habits through your CK experience?

Here’s what they said…

“I’ve learned it doesn’t have to be complicated. Keep it simple – plant, protein, water, repeat. Consistency is key.”

“I was focusing on the wrong things, I was avoiding the “bad” foods and restricting myself during the week and then binge eating on the weekends.”

“I am eating more food and losing weight!”

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Hand Size Portion Control

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In Clean Kitchen, we do not count calories. Because when people eat, we are not looking at our plate knowing exactly how many “calories” we are eating. We eat portions of food, not counted out macronutrients. No calculators, no adding up your macros. Just simply use you hand size as your guide to portion control.

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6 Months later: Summer 2016 Client Update!

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Client update 11/23/10:

We encourage our clients to keep up with taking progress pictures as they continue outside of the Clean Kitchen Challenge. Even better is when they send us updates! Here is a client from the Summer 2016 progress pictures. First set is start of CK challenge, second is the end of CK Challenge, and third is 3 months post CK Challenge. Our clients learn it is not just 12 weeks, it’s a lifestyle of habits that keep you going. It is not about being perfect, because no one ever is. The journey is about awareness and making good decisions for yourself without someone telling you to. In the Clean Kitchen 12 Week Challenge you learn HOW to do this. Healthy habits are actually very simple. It takes effort and work, but it is not the restrictive or as complicated as you imagine.We can not wait to see what happens in another 6 months!!!

The Winter 2017, CK 12 Week Challenge: Jan 22 – April 22nd, 2017

BLACK FRIDAY registration and 15% OFF • ONLY NOVEMBER 25th, 2016 *

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