My body is going through intense vegetable cravings! Considering that I don’t even really like most veggies (ice cream is much tastier), this is pretty awesome.
Lunch was a whole wheat bagel with hummus, sundried tomatoes, and steamed asparagus:
Asparagus is an excellent sandwich topper! Very flavorful and fun.
Plus, some B. Sprouts on the side (also steamed).
I also had a small bowl of baked beans, but my camera ate the picture. Guess it was tasty. 
Three Changes Update
On March 11, I saw a Chinese medicine doctor and she (plus my husband) recommended that I make three small changes in my diet.
The changes were:
- Drink warm water upon waking, and drink more warm/lukewarm water throughout the day.
- Reduce the amount of caffeinated beverages, especially coffee.
- Reduce the amount of dairy I eat from 3 + servings to an average of 1 serving a day.
For an explanation of why she suggested these changes, check out this post.
It’s been 11 days since I started to make the changes, and here’s how I’m doing so far.
- Water, water, everywhere! I have been drinking so much more water, and I have noticed a HUGE improvement in my skin, energy level, and alertness. Drinking more water is miraculous!
- Caffeine has been harder. I’ve been struggling to stick with one coffee a day. Traveling was especially difficult because I was tired. But I’m making improvements.
- Dairy has been even harder. I am paying more attention to my dairy intake and have reduced it overall, but there have definitely been a few days I still had a lot of dairy. Small changes count, though! And I’m discovering fun cheese substitutions (like hummus).
What was the most influential and helpful eating or healthy living tip anyone ever told you?
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I always lacked the ability to let myself rest enough, whether it be frome exercise or work. My husband has been great in getting me to take that time and to be better to myself.
I’m the same! I struggle to take days off without feeling guilty, but it helped when I read somewhere that the body will never repair itself if you don’t take days off – it actually repairs itself BETTER on those days. That was big inspiration!
Well done on the water thing! I find it really hard to drink enough plain water
I’ve never had one tip in particular, but just in general reading healthy living blogs has been THE thing that’s changed my life, completly. After I began reading them I realised it was good to eat whole foods, fats, carbs etc etc – it’s completley changed me!
my favorite has been drink more water…which is easy because i love it! i try to drink a full glass right after waking up, then drink about a gallon or so a day. LOVE IT! plus it keeps me full so i don’t snack or eat as much during the day!
I think the most helpful eating tip I’ve ever heard was to be open incorporate as many vegetables as possible into your daily diet. Once you start, you can’t stop! Also I found that my taste buds changed and I liked certain veggies I didn’t like 5 years ago.
I also notice a huge difference too, when I drink my water. I feel like garbage without it. I don’t know exactly about tips, but coming from another veggie-hater, seeing tips on blogs of how to ‘like’ veggies has made me eat a few more. Not lovin’ them, but getting a bit closer to somewhat enjoying them.
I’m such a dork that when you said a “small serving of B. sprouts” I was searching your plate for BEAN sprouts. Doh!
I’ve never had a caffeine addiction. I barely ever drink coffee at all, but I definitely need to work on my dairy intake and I’m sure I could use more water in my diet as well.
I first think of bean sprouts too when someone mentions sprouts. =)
When your body craves veggies.. well that’s just a blessing! I have found that once I am eating healthier and finding new ways to make veggies taste better, I crave them more and more. I have serious cravings for sweet potatoes, Brussel Sprouts, Kale, … NEVER thought that would happen!
And I’m kinda with Freya… healthy living blogs completely overhauled my life and helped me to overcome a history of disordered eating. It’s still a work in progress but i’m at SUCH a better place than this time last year.
I agree with you on the water! I always try to drink enough, and not confuse hunger and thirst. also, i made it a new year’s resolution (on a friend’s recommendation) to have 4-5 servings of fruits/vegetables a day. I wasn’t coming even close to that before, but now I feel so good about myself as I plan out all my fresh produce for the week!
hmm i never put asparagus on my sandwiches because i love it so much straight up–but you have me enticed here… there are far more sinful cravings than veggies–so run with it!
I used to make a Jerk seasoned asparagus dish. It was spicy and had great flavoring. I’m thinking it would be delicious on a sandwich.
I’m going to have to make it again soon!
When someone told me that humans weren’t meant to eat grains, at first it shocked me. Why not whole grain everything? Then I started realizing how much processing and cooking even whole grains have to do to be edible, and how little in nutrition they carry compared to equal amounts fruits and vegetables. Of course, I’d never give up grains, especially my oatmeal. But I’ve definitely mentally moved that from a food I think I should eat to something I’ll eat just when I want.
I definitely need to start drinking more water. The bf and I are on a mission to drastically reduce our caffeine levels this week and see how we feel. So far today, I’ve had zero caffiene and I feel great. Hopefully a headache doesn’t appear soon…
In regards to the best advice I’ve gotten, that is a tough one. I guess the importance of balancing out cardio w/ weights. I never used to do weights before, but have slowly started including them in my workout routine and I feel so much stronger and definitely notice a difference in my cardio workouts.
I drink A TON of water too. I think it helps my energy level quite a bit!
Sugar is sugar is sugar. White sugar, brown sugar, turbinado sugar, maple syrup, agave nectar, honey, date sugar, molasses, etc, etc, etc….
It’s ALL added sugar and it should all be eaten in moderation! There’s no such thing as healthy sugar.
I love asparagus. I’m going to send you a recipe/do a post later this week for Cream of Asparagus soup, but without the cream. It’s so delicious and you can serve it chilled or hot, and its easy and healthy!
That it’s all about balance and moderation!
Don’t be afraid of fat! Having healthy fats in my diet has improved my hair and skin and they help me stay full for longer!
I wish I had a husband who could stick needles in my leg and make it feel better. Glad the changes are coming along well.
Be active every day, don’t eat too much of one thing (even if it’s considered healthy), and SLEEP. I tend to ignore the last piece entirely too often.
Making changes like that is hard! If someone tried to take cheese away from me, I’d probably punch them in the face! Ha.
I think the best advice I’ve heard to date is Michael Pollan’s quote from “In Defense of Food”: “eat food. not too much. mostly plants”. I think that is a very basic and very brilliant thing to remember!
yay for veggies!! Your veggie hummus sandwich looks yummy!! I think hummus is a great sub for dairy. Take it slow with dairy, when I was getting off dairy I just chose a few things to still eat like goat cheese, then over time I realized I did not miss cheese, which was a big deal for me because that was my downfall.
Good luck!! : )
Cutting down on dairy made me feel even better than cutting down on meat, I swear. My digestive system feels great every day! And I started craving veggies way more when I made a point to eat 5 or 6 of them a day- it creates a habit!
When I was breastfeeding my constipated (& colicky!) newborn a chiropractor told me to eat a LOT of spinach every day. I did, and it worked wonders on her and me, too. Now I have a green monster every day!
Well, those are difficult recommendations for you to strive towards! I would struggle just as much as you!
One of the greatest tips given to me was to remove the pressure of eating/living healthy. Remove my preconceived ideas of what that should look like or feel like and start making SIMPLE decisions that make you and your body feel fabulous!
I think blogging and reading blogs has taught me to always change up what I’m eating and the exercise I’m doing. That way I don’t get bored and it’s good for my body!
I pretty much quit dairy cold-turkey after taking a class in college that changed my perspective — we watched informative, scientific videos from Dr. Greger AKA “Vegan MD” (www.drgreger.org). Dairy is cancer-promoting, apparently. :/ I’ll have it once in a blue moon – 1x/month, maybe, if I’m really craving it. But, much like other things, the cravings REALLY DO go away after you give it up!
Making treats really treats has helped a ton. Now when I make cookies or something it really is a treat instead of an everyday occurrence and I savor them more.
Hi Caitlin!! I guess all Chinese doctors tell their patients the same thing. I’ve definitely been told the warm water tip and dairy! Chinese people don’t really drink dairy or eat cheese so it was such a huge culture shock when i first moved to the US and EVERY dish had cheese in it!!! Eeek!
I always have a bunch of random do’s or don’t do’s, but I think one of the best ones is to ONLY drink hot liquids when I have my period because cold liquids will cause cramping and coagulation of the blood in your uterus. Ginger tea infused with black rock sugar is another fantastic natural drink that soothes my cramps. One another one was, when I lost my period for 4 months, the doctor told me to lay off green tea, carrots, and mint (the are all considered “yin” foods that can be excessively cold to the body/stomach if consumed to often)…and low and behold, I got my period!
Cold foods/liquids have nothing to do with cramping or coagulation of the blood in the uterus. Fluid is warmed to your body temperature once it is in the stomach and the duodenum. Cramping happens in the uterus because of the prostaglandins that are released in the endometrium (the lining of the uterus that sheds).
What was the most influential and helpful eating or healthy living tip anyone ever told you?
Writing down what I eat everyday really helps me keep in perspective how much I have consumed.
This giving up dairy thing is tough. I just switched my milk for almond breeze. Giving up cheese is the hardest part. I’ll have to make some hummus tonight.
The best advice that I have read and learn is the importance of eating breakfast! When I started on shaking up my eating routine, breakfast was the one that was always missing. Now, having gotten into the habit of it, I find myself more energized throughout the day.
Hey Caitlin! I was wondering what brand of bagel you use?
thomas’s
My old CC coach used to tell us – “Drink til you pee. When you pee drink more.” It’s stuck with me for 10+ years along with “Kill the hill! KILL the HILL!” and “CREST! CREST! CREST!” He was an odd little man, but I’m always hydrated, never walk a hill and always push a little harder when I reach the crest.
I crave vegetables like crazy after I travel. Because I don’t usually eat as many as I usually do when I am at home.
Eating small meals more frequently was definitely the best advice I ever had. I used to go way too long without eating and would end up eating way too much!
I always crave veggies after I travel-it’s so strange sometimes! I think drinking water is such a good tip. I really need to find a way to do that…
The importance of rest days and water!! I’m still working on the water one though….
I meant to ask this when you had the original appointment, but why warm or lukewarm water? Is there something I don’t know about that?
cold water is a shock to your system and your body has to work harder to process it.
that’s really interesting…I wonder if that’s why I’ve been able to drink more water lately. I’ve recently stopped putting ice in it and drinking it less cold! Completely on accident.
Yeah, drinking lots of water definitely has BIG affects on me when I do it…but it can be hard to remember!
I had a major veggie lunch too– I think when I travel, I get out of whack, and eating a healthy veg-filled lunch always helps me to feel like I’m getting back into the swing of things!
I too was wonderful why warm or lukewarm water. But I see your comment above. Makes sense. I just can’t stand lukewarm water, I like it ice cold. Maybe I will have to start drinking it without ice!
WONDERING… not WONDERFUL. oops!
I think the best eating advice I ever got was to shop at the local farmers market and cook my own food so that I know what is in it.
Your lunch looks great! Also, changes take time, I think as long as you are trying your best, that is all you can do.
The hardest changes would be to eat less dairy and not drink ice cold water. Water to me tastes terrible unless it is ice cold. Ice cold, I can drink it all day long!
And the only dairy I eat is yogurt, but I eat two-three a day. The greek yogurt really helps me get protein in and my digestion has never worked better! No more constipation.
Lukewarm water…hmmm. I might have to try that.
I get like that with veggies sometimes, it’s like that’s all I want in the world to eat. I guess that’s healthier than say, cheeseburgers.
i love when my body is in veggie overdrive it’s so fun. Hmm best tip I ever got was just to try doing little steps, they all add up…so no diets or major overhauls just little changes that keep making me healthier
I am a firm believer in drinking lots of water. Whenever I’m feeling unusually tired or hungry, or when having a headache or stomachache, the first thing I do is drink water or consider how much I’ve had throughout the day. It helps so much! I don’t know how people don’t drink more of it
You should make tofu ricotta! It’s a good ricotta substitution for vegans.
Hi Caitlin — I just started reading your blog and I love it. I think you have such a great perspective on everything! After reading this post I went back and read your original post about the 3 changes and the reasons they were recommended — and while I’m sorry to hear that things have been rough lately, I have to say that I’m very happy you shared since this post really hit home for me. In my own life, I’ve definitely seen that stress/emotional health and physical health are tightly inter-linked. I’ve been incredibly stressed over some things in my life for a few months now, and have been having similar problems — feeling overly emotional, having trouble sleeping, not having as much energy as I used to, etc.
So I found these recommendations super interesting! At first I was wondering about the lukewarm/warm water thing but then saw the comments above. I already drink a ton of water during the day (I’m never without my water bottle and the only other liquid I typically have is a cup of coffee in the morning), but it’s usually cold. I think I might try the switch and see what happens. Also, I am a vegetarian and dairy-lover like yourself.
But lately I’ve actually been hearing/reading things that have made me think about starting to cut it down…I’ve just been reluctant to really do it. I REALLY appreciate your honesty with how you’re doing — and the fact that you’re making an effort. Thanks for the inspiration. 
thank you
I really appreciate it.
Giving yourself a rest day really won’t kill me. And forgiving myself for “messing up” with the foods I eat. That took me years to do and I still consider myself a newbie (maybe a year now?). Forgive yourself and move on. Best advice ever.
I need to drink more water, it IS a miracle!
Rest is so important to function on a daily basis. Now, that I’ve gotten older I make a goal to get plenty of sleep.
There’s been so many great responses, I’m having trouble narrowing it down to just one thing. I think “Eat less, move more” is really important for me. I love, love, love to eat and love, love, love to exercise…but it takes so much exercise to burn off those eats, that I need to do less of the prior and more of the later, always!
“Don’t eat anything your great-great-grandmother wouldn’t recognize.”
(Or at least someone’s g-gma, so as not to rule out foods from other cultures. I think my g-gma wouldn’t know what to make of sushi, lol.)
I totally get where you’re coming from on the veggies — I’ve been way veggie-deprived Down Under and can really feel it in my body. The warm water tip is good. I usually drink tons of water but cold. I’m going to try this starting today!
I am not sure this is a tip someone gave me, but things are definitely better now that I have slowly gotten okay with adding healthy fats to my diet and getting rid of refined carbs. There was definitely a time when I thought eating a bag of pretzels was much healthier than a small handful of almonds.
Yummy looking lunch today!
I’m glad the changes you’ve made have helped you feel better!
Keep up the great writing.
glad the water thing is working for you, I need to drink more!
I guess my number one thing I’ve benefitted from is Vit C! A nurse practitioner recommended it to me when I had an “owie” that wouldn’t heal and man IT WORKED!! I also use it when I feel under the weather or a cold coming on…no it dosen’t “cure” me, but I get over the ailment twice as fast. When I’m sick, I usually take Emergen-C every 8 hours for a few days. AMAZING STUFF!
That bagel looks delicious! I think the best piece of advice was, eat what makes you feel good. Makes you think twice about downing a double cheeseburger, huh? (Not that YOU would, just in general! hah)
xo
K
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Drinking more water was the best tip I’ve ever received.
When I was younger, I was doing good if I drank just *one* cup a day (and I wondered why I was tired all the time
). My dad was constantly sipping water, and I decided to make it a goal of mine to emulate that. Now I can’t imagine *not* having my water bottle with me wherever I go. It’s so important and keeps my energy up! 
Um, that bagel just made me stop and stare. That looks so so so good!! Talk about food envy!
The best healthy living tip I ever received was to cut out soda and drink more water. I completely agree with you that it makes you feel more alert and overall healthier when going about your day!
Have you tried sheep’s milk yogurt? Took me a while to get used to, but now I like the taste. Nothing like greek yogurt, but definitely easier on your system.
oh i love your lunch-so yummy…just like somethingi would want to eat.
gosh that is so great about the changes-i MUST try to drink more water. how are you doing it?
gosh it is hard to think of a change that has made a huge impact…..i guess cutting way back on meat-barely eat it anymore and i feel so much better
When I first learned I was pregnant (over 30 years ago) my doctor told me to cut out as much salt as possible and to “breathe for two, not eat for two”. As I approach 60 I still abide by this and started running two years ago. I consider myself very healthy and like to brag that I finished 3rd in my age group for Glass City 5k!
I enjoy reading your blog daily, even though there is a tremendous age difference between us! Your parents must be so proud of all your accomplishments.
thank you so much!! i am so happy to hear from you – and 3rd place in your age group is AWESOME. you rock!
It is awesome that you are so active… and got 3rd place in your age group!
Best tip is to listen to my body – it tells me what it needs – more veggies, more water, smaller meals. You should feel be happy and satisfied and not stuffed to the maximum after eating a meal.
In your post you said that you don’t like most veggies. You take pictures of all kinds of veggies, so WHY do you eat things that you don’t like?
haha because veggies are good for you and you should eat them regardless.
I aaaalways forget to consider cheese when I think of my daily dairy intake. For some reason I just think of yogurt and cottage cheese, but it’s pretty easy to get those three servings in when you like melted cheddar on everything
Not really a tip someone else gave me, but I think one of the best ones is to cut out drinking alcohol, or drink as little as possible. Not to mention, it saves you a ton of money!
Since you are eating less dairy what are you eating instead to get calcium? Or are you taking a calcium ill?
Ooops! I meant *pill* lol
Get more sleep!! I gained 20 pounds my freshman year of college, and once I finally started sleeping more and sleeping regularly, the weight just melted off. When I’m not sleeping, I eat to feel awake and tend to crave junk food. For me, sleep is the foundation of a healthy lifestyle.
All I know is I saw a massive jar of artichoke hearts at CostCo this weekend and thought of you.
Adding in strength training was a revelation to me…the fact that I can do it, make huge strides and see lots of improvement blew my mind!
Courtney
adventures in tri-ing
I have been having the same veggie craving! I had a green monster this morning and a huge salad for lunch! I love veggies though. Yum yum! Water is awesome and increases my energy level so much. I have the same issue with caffenine, I looooove the taste of coffee and crave it in the morning and then again in the afternoon. I have been trying to cut down but it is hard. I usually cut out the afternoon cup unless I have to sit through a night class, then I need that caffeine.
The best advice I ever got when it comes to working out is LISTEN TO YOUR BODY. Unfortunately, I can’t always say I follow it but I am getting better….
I have been so inspired by your blog that I have done a 180 degree turn with my diet and exercise. I am 22 years old and in college and am fighting the urge to do the whole late night pizza/beer guzzling thing. Since finding your blog when researching healthy habits, I not only look better, but I feel better which is most important. I hope that your dietary changes work out the way that you want them to and that your body/mind starts to feel better. All the best!
i am so glad it is helping you
To help lower your dairy cravings just focus on how bad it is health-wise and on what it actually is. The China Study is a great book that highlights what is so bad with dairy. Also, if you’re craving ice cream, try blue mountain cashew creamery (I got it from wholefoods)…it will ROCK your world (it’s raw & vegan)
Wow – I never thought such small changes could make such a difference. Let me know if it worked – I´m impressed!
Lovely bagel – as usual
Have an amazing week, Caitlin!
Brazilian XOXO´s,
Gabriela
Mmm, sandwich looks yummy! Never would have thought of that combo. I drink a lot of water throughout the day, but it’s usually cold. I read that cold water helps burn more calories because it has to be warm before it can be digested, which forces the body to work harder. I’m sure it doesn’t even make a difference, but I’m such a sucker!
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“Eat food. Not too much. Mostly plants.” – Michael Pollen.
When I read your first post about the three changes, I moved my Brita from the fridge to the counter. I’m happy to report that water isn’t too bad lukewarm!
Man, I wish I liked veggies! I’d probably be really thin and healthy!
Brussel Sprouts!! I love brussel sprouts! Unfortuantely my husband hates them, hates me talking about them, and hates the smell of me cooking them!
I have recently cut right back on caffeine to maybe 1 or 2 coffees per WEEK – and it feels great. Your body definitely gets used to however much (or little) caffeine you usually have.
i’ve always heard to drink lukewarm or warm water, esp with some lemon squeezed in. I never actually put ice in any of my drinks but need to start drinking more water. Your skin feels so different.
Im pretty sure you’re a veggie addict… Ive never seen someone eat so many veggies who claimed not to like them… let alone people that do claim to like them. I think this veggie phobia is a front… Caitlin = veggie addict!!
LOVE aspargus, but don’t get enough of it b/c the husband won’t eat it.