You can’t out crunch a bad diet.
Where’s the chocolate-lovers ab diet?!
Today’s Work It Out post is a little different. Usually I feature a new workout technique, but this post-Thanksgiving week I’m being a little selfish. I need to Work It Out in the Kitchen. Like many others, I indulged throughout the Thanksgiving holiday. No regrets - it was fantastic – but now I need to reset and not let that sweet tooth take over all the way into the new year.
When I start with the sweet tooth and red wine other indulgences it quickly becomes a habit. At one point I was eating dessert after every meal… including breakfast. What works for me is to go cold turkey (pun intended) to reset myself. I’ve done this in the past through my favorite cleanse, but I haven’t gotten to the “emergency” point yet. This time around I’m going back to the basics.
________________________________________________________________________________________
Leading up to Christmas I’m going to be doing a Kitchen Workout in addition to my normal routine. This isn’t about weight loss (my new diet is actually focused on gaining – more on that tomorrow). The Kitchen Workout is about eating to fuel your body properly. Eating clean makes me feel energized, keeps my skin clear, and improves my ability to focus.
The following guidelines are what works for me. For example, I know that I can’t have just a little sugar and stop. Therefore, I’m cutting it out. I also know that I can’t be too strict on myself or I’ll go full-speed in the opposite direction. A Saturday ”cheat day” will be employed. 
The Kitchen Workout
- Eat clean – minimize processed foods
- Cut out the sugar (except fruit)
- Limited dining out
- Keep sodium to a minimum
- No drinking on “school nights”
- Stick to complex carbs
- Eat small meals throughout the day
- Take in plenty of protein to feel full and build muscle
- Incorporate vegetables into each meal
Who else wants to join in the Kitchen Workout?
A good support/accountability network is a big part of staying on track! Feel free to steal the #KitchenWorkout graphic and show your clean eating pride! I’ll be sharing some new recipes, as well as more tips for holiday survival.
To get started, check out these posts for more ideas on eating clean:
- Clean-Eating Tips
- Sodium Cutting
- Keeping Your Sweet Tooth in Check
- Adding More Veggies to Your Diet
- Carbohydrate and Protein Intake for Runners
- Vegan Protein Sources
- Healthy Eating on the Road
- Healthy Eating on the Road, Competition Diet Edition
For some initial food ideas? Here are a few clean recipes that won’t leave you feeling like you’re missing anything:
Crab Eggs Benedict, Lightened Up
Grilled PB&J with Tofu Peanut Butter
Mexican Crustless Chickpea (Vegan) Quiche
Fig and Edamame Kamut Berries with Sriracha-Lime Vinaigrette
150 Calorie Microwave Chocolate Protein Cake
***
The holidays have begun! I’ve been invited to a cookie swap… I’m taking my granola cookies so I know I have a healthier option. Can’t wait to see if anyone knows they are better for you!
Did anyone try the bicep moves Jody shared last week?
Are you making an effort to keep it clean over the holiday season?
78 comments
7 pings
Skip to comment form ↓
Miz
November 27, 2012 at 4:42 AM (UTC -4) Link to this comment
Im so so so so so so with you!!
I need me lottsa energy to do what I have to do and eating your way…our way….is the only way to get there
Laura
November 28, 2012 at 12:27 AM (UTC -4) Link to this comment
Cheers to eating OUT way!
janet @ the taste space
November 27, 2012 at 5:28 AM (UTC -4) Link to this comment
Nice one, Laura…. I am already a month into my sweetener-free challenge although i have cut out fruit for now. I am loving it, actually… although it is the fruit that really tempts me because I sometimes wonder WHY I am cutting it out because I know the antioxidants in berries are great.
Otherwise, the rest of your goals are nearly already incorporated (although I eat more like 3-4 meals a day)… sodium is the other one I am gradually weaning out. 
janet @ the taste space
November 27, 2012 at 5:32 AM (UTC -4) Link to this comment
Oh and if you are looking for a sweetener-free chocolate treat, I can totally vouch for these: http://veggienook.com/2012/11/26/sugar-free-carob-almond-butter-cups/
Laura
November 28, 2012 at 12:28 AM (UTC -4) Link to this comment
Thanks for sharing these – Reese’s are my favorite!!
Angela @ Happy Fit Mama
November 27, 2012 at 6:14 AM (UTC -4) Link to this comment
I’m so on this! It can be overwhelming with all of the extra stuff floating around this time of year. I’m kind of sick of it already!
Laura
November 28, 2012 at 12:30 AM (UTC -4) Link to this comment
Same here – with a commitment like this I feel comfortable simply saying “No thank you, I don’t eat that.”
Laura @ LauraLivesLife
November 27, 2012 at 6:26 AM (UTC -4) Link to this comment
After the marathon, I knew that I needed to start cleaning up my diet! It started yesterday (I just haven’t posted about it) and I’m working on a plan too – that I can stick with.
I’m totally ith you on the sweet stuff. Once I start I cannot stop – so I just can’t start!
Allie
November 27, 2012 at 6:34 AM (UTC -4) Link to this comment
Nice post… I like all of the recipes you’ve rounded up!! I definitely feel bombarded with all kinds of food during the holiday season.
Alexandra
November 27, 2012 at 6:57 AM (UTC -4) Link to this comment
Neat idea! Totally know what you mean about just feeling “off” when your diet isn’t on point. It can really take a toll on your overall performance! And I’m with Allie, I just love all these recipes you rounded up, I have to check out that quiche!
lindsay
November 27, 2012 at 7:19 AM (UTC -4) Link to this comment
ohh yes, its a good one! I’m in, but i need an exception. A glass of wine a day. yep, one. I only d one anyway. I don’t eat dessert, so that evens out, yes?
Laura
November 28, 2012 at 12:30 AM (UTC -4) Link to this comment
It’s good for the heart!
Khushboo
November 27, 2012 at 7:24 AM (UTC -4) Link to this comment
Great idea, Laura! As yummy as indulgences can be, I definitely start to notice myself become sluggish and just uncomfortable overall after several days of overeating! When I am indulging, I want to make it worth it…not just eat it for the heck of it because it’s there…it has to taste exceptionally good!
Laura
November 28, 2012 at 12:31 AM (UTC -4) Link to this comment
totally understand about indulgences being “worth it.” I’m not wasting a treat on a silly candy. I want homemade cake!
Jessie
November 27, 2012 at 7:28 AM (UTC -4) Link to this comment
I’m not sure how I did it, but I’ve never noticed the PB & J with PB tofu. I just checked out the recipe, and wow.. it sounds pretty darn awesome!
Laura
November 28, 2012 at 12:32 AM (UTC -4) Link to this comment
Thanks! Let me know if you try it!
Sarena (The Non-Dairy Queen)
November 27, 2012 at 8:03 AM (UTC -4) Link to this comment
You know this is how I live! My thought with food is “what is this going to do for me, not to me”. Tony is learning this now since I’m in charge of his eating right now. He totally gets it and can already see the changes in just 3 weeks! It’s amazing how your diet can really change how you feel and how you look.
Laura
November 28, 2012 at 12:33 AM (UTC -4) Link to this comment
You should have taken pics and made him a blog project!
Sara @my less serious life
November 27, 2012 at 8:03 AM (UTC -4) Link to this comment
ha! i do the no drinking on ‘school nights’ thing. i find sometimes these little rules really add up! and i feel better the next day given that most of my intense workouts are during the week and i have to watch my hydration.
Laura
November 28, 2012 at 12:34 AM (UTC -4) Link to this comment
Exactly – especially while I’m building I don’t want to have a junk workout because I’m feeling sluggish.
Sam @ Better With Sprinkles
November 27, 2012 at 8:15 AM (UTC -4) Link to this comment
Seems like a reasonable plan in the kitchen! I’m glad your throwing an off-plan Saturday in there…required for sanity reasons! I’ve got to work on my sweet tooth myself…I’m more or less at the “dessert after every meal” phase.
Laura
November 28, 2012 at 12:34 AM (UTC -4) Link to this comment
I never miss a cheat day.
Heather (Where's the Beach)
November 27, 2012 at 8:22 AM (UTC -4) Link to this comment
Oh some great sounding recipes (heading to check them all out now). I try to just stay on my normal routine period. That makes me feel so much better. Sometimes being vegetarian helps with all the parties, potlucks and suck. My choices are often insanely limited and I tend to just bring a dish for myself.
Laura
November 28, 2012 at 12:35 AM (UTC -4) Link to this comment
When I was vegan it was SO much easier to avoid those things. I guess my guidelines work in the same sort of way – those party treats are simply foods I don’t eat.
Tiff @ Love Sweat and Beers
November 27, 2012 at 8:24 AM (UTC -4) Link to this comment
That is the most sculpted apple core ever, and I love it!
Danielle
November 27, 2012 at 8:41 AM (UTC -4) Link to this comment
Love this! I’m totally in on the kitchen workout
Fran@BCDC
November 27, 2012 at 8:43 AM (UTC -4) Link to this comment
Those recipes look incredible, Laura! Yes, I’m doing my best to “eat clean.” For me that’s sticking to my WW plan and being mindful of everything I eat. Don’t just stick it in my mouth because it’s in front of me. I’m doing ok so far. Love the graphic…so cute…so You!
Laura
November 28, 2012 at 12:36 AM (UTC -4) Link to this comment
Thanks Fran! We can all make it through the season of temptation together.
Amanda @RunToTheFinish
November 27, 2012 at 9:03 AM (UTC -4) Link to this comment
So true! I went back to my morning green smoothie because it helps set the tone for the day
Laura
November 28, 2012 at 12:36 AM (UTC -4) Link to this comment
I need to do that more often. It’s so hard in the winter when I wake up freezing!
Kierston
November 27, 2012 at 9:22 AM (UTC -4) Link to this comment
You know I’m always in for a kitchen workout!
Alex @ therunwithin
November 27, 2012 at 9:32 AM (UTC -4) Link to this comment
well I love that little cartoon of you, adorable!
purelytwins
November 27, 2012 at 10:02 AM (UTC -4) Link to this comment
we are cleaning up our eats after our ‘fun’ during the Thanksgiving holiday. we are ready and actually excited to start eating more clean again
Amanda @ .running with spoons.
November 27, 2012 at 10:14 AM (UTC -4) Link to this comment
I try not to stress too much about clean eating because of the toll that it takes on my mental state, but I definitely find myself gravitating towards healthier eating just because I feel a lot better that way. I’m okay with not eating dessert after every meal, but those ‘Saturdays’ are definitely needed
Sue
November 27, 2012 at 10:32 AM (UTC -4) Link to this comment
I’m in! Well, mostly. I won’t completely cut out sugar, but keep it relatively low. Baking Christmas cookies has a long tradition in my family, but I will share the cookies I make with the people around me and only consume reasonably amounts.
Besides that, I’ll keep eating the things I love, like salads, fresh fruit, vegetables, and whole grains. And when it comes to treats, I’ll focus on quality over quantity.
Laura
November 28, 2012 at 12:38 AM (UTC -4) Link to this comment
Love the idea of quality over quantity. A worthy treat is much better than “meh” office snacks.
Kris
November 27, 2012 at 11:19 AM (UTC -4) Link to this comment
I’m there, I’m there, I’m there!! I need to clean it up a bit too – I have gotten into the dessert and heavy comfort food habit, and it really does make a difference in how I feel. I am adding more juice into my daily eats, more clean and raw – more energy!
Laura
November 28, 2012 at 12:39 AM (UTC -4) Link to this comment
You make me drool every day.
Lot-O-Choc
November 27, 2012 at 12:09 PM (UTC -4) Link to this comment
Ive been eating quite a bit of rubbish recently and thinking of doing a cleanse; did you not find that you lost much muscle mass when just eating fruit/veg/lentils..any advice would be appreciated!
Laura
November 28, 2012 at 12:40 AM (UTC -4) Link to this comment
I didn’t lose any muscle, but I wasn’t lifting like I am now. At the time I was running and doing P90X. The cleanse includes protein powder, and then incorporates a serving of lean protein after day 10. Worked perfectly for my needs!
Lot O Choc
November 28, 2012 at 3:51 AM (UTC -4) Link to this comment
Ah thats great thanks, lifting is the majority of my work outs now, with some sprints thrown in now and then – adding some protein powder in and looking forward to day 11 haha! Just feel like i need to get rid of all the rubbish ive been putting into my body, was just hoping i wouldnt lose stacks of muscle.
Laura
November 28, 2012 at 8:11 AM (UTC -4) Link to this comment
Let me know how it goes! Feel free to email with any questions.
Devon @ Health in Equilibrium
November 27, 2012 at 12:45 PM (UTC -4) Link to this comment
When I get into the habit of snacking on sweets…it’s like I’ve never seen chocolate before, haha. I’m trying to balance that out
And that tofu grilled PB&J looks so neat! I’ve never thought of mixing peanut flour with tofu before! Brilliant 
Laura
November 28, 2012 at 12:40 AM (UTC -4) Link to this comment
I do exactly the same thing! I have to go cold turkey to break the habit.
Heather @ Better With Veggies
November 27, 2012 at 12:58 PM (UTC -4) Link to this comment
I love your kitchen workout! I’m keeping my changes easy this month, since I’m also jumping back in with base training. My focus is lots and lots of veggies. Lots!
Laura
November 28, 2012 at 12:41 AM (UTC -4) Link to this comment
I hear everything is better with veggies…
Shannon Colavecchio
November 27, 2012 at 1:36 PM (UTC -4) Link to this comment
Oh man, being back on the wagon of clean eating yesterday after the holiday weekend, I could hear my body saying, “THANK YOU!”
Ali
November 27, 2012 at 1:43 PM (UTC -4) Link to this comment
Cute idea! This holiday my husband and I went on an out of town trip which involved no feast and days of hiking, so I’m in the opposite place of most people right now
. But, it’s good to stop the over indulgence now, then carry it through the end of the season!
Laura
November 28, 2012 at 12:42 AM (UTC -4) Link to this comment
That sounds like so much fun! I was skiing, so it mitigated some of the damage.
Kelly@Chow-Daily
November 27, 2012 at 3:17 PM (UTC -4) Link to this comment
Love the graphic at the top! Since starting CrossFit I have definitely been eating better and cleaner. I can see a difference in the same aspects as you- more energy and definitely much clearer skin! Cutting out (most) sugar and salt has also helped me lose some weight and maintain it. Working so hard exercising makes me not want to ruin it with what I put into my body. Having protein with each meal in the form of eggs, greek yogurt, almonds, chicken and tuna also keeps me full and full of energy. Great post, working it out in the kitchen is just as important as working it out in the gym!
Laura
November 28, 2012 at 12:43 AM (UTC -4) Link to this comment
You are so right about working hard contributing to wanting to eat clean. Why both if you’re just going to throw it away in the kitchen?
Carol @ Lucky Zucca
November 27, 2012 at 3:43 PM (UTC -4) Link to this comment
Love that graphic!! Blue hair looks good on you
Seriously though! I need to do this… I’ve been awful about my eats as of late. I shouldn’t let it be an excuse but things have been hectic and I’ve allowed that to interfere in the kitchen. I’m hoping over the next few weeks things will get back to normal and I can get back on track! Gotta get rid of those gingerbread cookies I just bought though… #fail. My sweet tooth goes into OD during the holidays! :-/
Electra @ Vanilla Bean Lean
November 27, 2012 at 3:46 PM (UTC -4) Link to this comment
I’m LOVING this and I am SO with you! I indulged and have no guilt, but a few water retention and lethargy filled days later, I am SO ready to clean it up and get that kitchen workout in with you! LOVE this idea rockstar!!
Laura
November 28, 2012 at 12:44 AM (UTC -4) Link to this comment
You know you’ve indulged well when you can’t wait to get back to clean eating. I couldn’t reset fast enough!
Jennifer@knackfornutrition
November 27, 2012 at 3:47 PM (UTC -4) Link to this comment
I love the apple core quote!! I am going to remember that one!
Laura
November 28, 2012 at 12:45 AM (UTC -4) Link to this comment
Thanks! It was something my aunt used to say.
Nadiya
November 27, 2012 at 4:30 PM (UTC -4) Link to this comment
Awesome post
Your advice will be diligently as I approach exam month at university lol! Followed by a vacation to Mexico (with all you can eat buffets) and then followed by Christmas holiday.
Laura
November 28, 2012 at 12:45 AM (UTC -4) Link to this comment
Ha! Enjoy that vacation! Have a margarita for me.
Parita @ myinnershakti
November 27, 2012 at 5:40 PM (UTC -4) Link to this comment
Great tips. I’m really trying to eat better right now – not to lose weight but to feel better and more energized. Drinking LOTS of water throughout the day helps me.
Laura
November 28, 2012 at 12:46 AM (UTC -4) Link to this comment
Same here – it’s great for the skin, too!
Jody - Fit at 55
November 27, 2012 at 6:14 PM (UTC -4) Link to this comment
YES! I always am amazed that people still ask me how many crunches & how much ab work they have to do to lose their tummy… I tell them the kitchen is the place to start!
I eat like this pretty much right now so I am already on board!!! Holidays do not deter me!!!
I am taking time off for 7-10 days from a lot of social media starting Saturday cause my sis will be visiting & been 6 years since I have seen here BUT she eats like me so all is good!!!!
GREAT RECIPES!!!!
Laura
November 28, 2012 at 12:47 AM (UTC -4) Link to this comment
Right?! you can crunch all you want but that core isn’t going to shine through a layer of butter.
We’ll miss you, but enjoy your time with you sister. Can’t wait to hear all about it!
Tina @ Best Body Fitness
November 27, 2012 at 7:46 PM (UTC -4) Link to this comment
Ha! I love the spin on the work it out post this week. Nutrition is the biggest factor so it’s definitely something to highlight. PS – Love the mini you in that graphic.
Tracey
November 27, 2012 at 8:07 PM (UTC -4) Link to this comment
I am in. Love the idea of a Kitchen workout! After all it is 80% of the equation. I am working on eating clean and getting the men I live with to do the same. They have FINALLY switched to brown bread after 20 years of efforst. Now for Meatless Mondays in 2013!
Laura
November 28, 2012 at 12:48 AM (UTC -4) Link to this comment
That’s no easy task! There are so many great meatless recipes out there… I bet you almost could fool them with a hearty bean chili!
Brittany @ Delights and Delectables
November 27, 2012 at 8:17 PM (UTC -4) Link to this comment
I love this! I indulged a bit too much over the holiday and I’m way dehydrated. I’m trying to clean it up and drink lots of water!
Anna
November 27, 2012 at 8:39 PM (UTC -4) Link to this comment
I’m in! After way too much sugary treats lately I declared myself “Sugar Free” on Sunday (minus natural sugars in fruit). It’s definitely great to know others are cleaning it up too!
Laura
November 28, 2012 at 12:49 AM (UTC -4) Link to this comment
Good for you! That is always my hardest addiction to break.
Meghan@CleanEatsFastFeets
November 27, 2012 at 9:59 PM (UTC -4) Link to this comment
Sign me up; I’m all in baby….as soon as I finish this glass of wine. Kidding!
I’m all about clean eating and could certainly use a little detox after last weeks feeding frenzy!!
And I did try Jodi’s bicep moves. Talk about an amazing woman!!
Laura
November 28, 2012 at 12:50 AM (UTC -4) Link to this comment
LOL! You made my choke on my wine. KIDDING!
Heather @ Kiss My Broccoli
November 28, 2012 at 6:49 AM (UTC -4) Link to this comment
I’m right there with ya girl! Last year I was even sneaking cookies into my breakfast! But I was kind of surprised I didn’t have to force myself to go “cold turkey” this year…I woke up the day after Thanksgiving and couldn’t even THINK about food! Super creamy thick chocolate shake to the rescue! Washed down with a mug of (half-caff) coffee and I was set for HOURS! After two days of that and kinda “picking” at my meals throughout the rest of the day, I finally started to get my appetite back just a few days ago, but I’ve still been craving raw veggies like crazy! Have to say…my body knows what’s good for me!
Laura
November 28, 2012 at 8:09 AM (UTC -4) Link to this comment
I have been there! Actually, I get that way after some of Zach’s menus. LOL! I’m doing the same thing with veggies though – I can’t get enough right now. as much as I hate to admit it, there is only so much rich food I can eat. *sigh*
Calee
November 28, 2012 at 8:27 AM (UTC -4) Link to this comment
This is EXACTLY what I needed today. I’m trying to go with intuitive eating instead of calorie counts, and I think these rules are perfect.
Sarah @ The Smart Kitchen
November 29, 2012 at 9:06 AM (UTC -4) Link to this comment
I am happy to say that the Kitchen Workout has become my pretty standard way of eating. I actually DON’T like to do cold turkey or ‘cleanses’ post indulgence, but, then again, I rarely feel like I have overindulged–at least in the recent past. My mindset is often ‘this really isn’t the last time I’ll ever be able to eat this,’ even on holidays like Thanksgiving, so I can try to eat sensibly.
Although, my mom’s wedding dinner this summer when I licked a plate of what was essentially butter sauce comes to mind as an aberration from this norm.
I’m not perfect. Sue me.
Laura
November 29, 2012 at 9:14 AM (UTC -4) Link to this comment
Plate-licking is sometimes unavoidable. I won’t sue you. Yet.
Jed Gray (sportsglutton)
November 29, 2012 at 4:28 PM (UTC -4) Link to this comment
Ya, I agree going cold turkey is the best way to clean up one’s act and get back on track. However, I’d no longer be a glutton or any fun if I cleaned up my act.
Calee
November 29, 2012 at 5:55 PM (UTC -4) Link to this comment
SIDE NOTE: I read up more on TVP and soy flour (which is bob’s red mill) isn’t the devil when it comes to phytoestrogens. My hormones are pretty fucked (I can say fucked on your blog, right? good because I said fucked twice. whoops, three times), and I was concerned about that. I love TVP oatmeal and TVP in general, but I’m going to be choosy when it comes to soy products.
And I’m blogging about this tomorrow.
PS nice graphic.
I’m thinking I should have added your website to the bottom of it, but that would just clutter it up …
OH and I kind of want to make a graphic for this with the kitchen workout rules. I’ll use your blue logo, coolio? Steal it from my post tomorrow.
Laura
November 29, 2012 at 6:14 PM (UTC -4) Link to this comment
I told you!!!
And NO you cannot day fuck on this blog. Fucker. 
I am going to do an “unveiling” but I just couldn’t wait another second to use it!!! You rock so hard. Still need to email you about the header. I’m a slacker. Emailing you NOW.
Complex Carb-Loading + WIAW » Sprint 2 the Table | Sprint 2 the Table
November 28, 2012 at 12:03 AM (UTC -4) Link to this comment
[...] « Work It Out: Kitchen Edition [...]
Gobble! Gobble! - Itz Linz
November 28, 2012 at 6:04 AM (UTC -4) Link to this comment
[...] Work It Out: Kitchen Edition – Itz not a workout at all! Tips to stay on track with tons of clean recipes, too. [...]
Balance for the Holidays » Sprint 2 the Table | Sprint 2 the Table
November 29, 2012 at 12:03 AM (UTC -4) Link to this comment
[...] of my posts have been about clean eating and balancing it out with some treats. Leave it to Kat to keep me honest on the mental front. [...]
Work It Out At Home » Sprint 2 the Table | Sprint 2 the Table
December 4, 2012 at 12:01 AM (UTC -4) Link to this comment
[...] last week’s Kitchen Workout? It’s about eating to fuel your body properly. Calee (who designed the awesome logo [...]
No Excuses NOT to Work It out » Sprint 2 the Table | Sprint 2 the Table
December 18, 2012 at 12:03 AM (UTC -4) Link to this comment
[...] more Kitchen Workout check-in before the [...]
Work It Out: The Ab Edition » Sprint 2 the Table | Sprint 2 the Table
January 8, 2013 at 12:00 AM (UTC -4) Link to this comment
[...] to say it… it’s true what they say – abs are made in the kitchen. I wrote a brief post about this when I did my Kitchen Workout. Based on the questions I got and my personal goals, I wanted to [...]
Starting My Fitness Journey…Over Again | The Girl In The Orange
May 4, 2013 at 7:54 PM (UTC -4) Link to this comment
[...] graphic is from an older post on Sprint2theTable…yes, it’s older, but it’s exactly what I need right now. Healthy eating and [...]