Crap Free Day

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Long-time readers of the blog may remember when I did a Crap Free Week Challenge back in February. 


Crap Free Week entailed:


  • Enjoy! Chicken, Fish, Eggs, Dairy Oatmeal, Fruits, Vegetables, Nuts, Canned Beans, PB, Quinoa, Rice, Lentils, EVOO, dried fruit, and similar minimally processed foods (before I went vegetarian, obviously).
  • Avoid! Protein powder, bread, artificial sweeteners, deli meat, bars, cereals, maple syrup, ALCOHOL, butter, packaged pancake batter, granola, extra salt, canned soups, anything else processed, salted, or caffeinated.


Crap Free Week was QUITE the challenge, but it did have some rocking benefits and helped me get back to clean eating after the wedding, honeymoon, and holidays eating spree.  Crap Free Week also taught me that it’s really hard to eat "perfectly" for a whole week; I ended up being a monster by the end. 


So, I am declaring today Crap Free Day.  After two straight days of indulgences, all I want to do is get back on the healthy eating wagon.   This means eating minimally processed foods, no added sugars, no artificial sweeteners, no Kashi TLC bars, and most importantly NO COOKIES or BOOZE!  :)  I do know better to cut out caffeine on a random day (unless I want a headache), so I’ll be drinking a tea later.


Crap Free Day breakfast:


I had a hearty bowl of banana oatmeal for breakfast!


My oatmeal contained:


  • 1/2 cup oatmeal
  • 1/2 cup water
  • 1/2 cup milk
  • 1 sliced banana
  • Toppings: flax and pistachios


My stomach feels happier already now that it’s filled with a satisfying bowl of oatmeal instead of beer and cookies!  :)  Restriction never works — it’s all about returning to a happy balance! 


After a weekend of indulgences, how do you get back on track in a healthy manner?



  • BayleeΓ’β„’Β₯ July 5, 2009, 7:31 am

    Usually after a CRAP-FILLED weekend of indulgences (which i hate to say, seems to happen far too often!), the first thing i do is get in a really good workout! And I usually sit in the sauna to get some of those yucky toxins out!

    And then I try to stick to clean foods for a few days, and Im feeling good as new!

    Glad to hear the 4th of july party was a success!!

    Also, I noticed in one of your old posts that you also have patellofemoral pain syndrome. i got diagnosed with it the other day at the doctor. He gave me some exercises to work it out of my legs, but I was wondering if you have any other helpful tips to keep the pain to a minimum?

  • Caitlin at Healthy Tipping Point July 5, 2009, 7:36 am

    baylee- i take iboprofun to reduce swelling before and after runs (make sure you take it with food), i ice my knees after runs, i always stretch and warm up, and i wear knee tape or knee sleeves.

  • Mandy July 5, 2009, 7:39 am

    I normally can't wait to get back on track after a few days of indulgences!

    Last night was pretty indulgent for me, too… lots of alcohol! I need LOTS of water today!

    Have a great crap-free day πŸ™‚

  • Kim July 5, 2009, 7:56 am

    I love to get in a great workout of cardio (at least an hour) and strength training after a crap-filled week or weekend.

    I also stick with lean protein, fruits & veggies afterwards to cleanse my system.

  • heyitstay July 5, 2009, 8:00 am

    I totally agree that it's way too hard to keep up clean eating forever, but a day or two to get back on track is a great idea! I'm I'll be joining in with you on this one πŸ™‚

    You party looked super fun! Don't worry, girl, your indulgences don't look bad at all! You kept your portions small and in check, and enjoyed yourself!

    After a weekend of indulgences for me, I usually try and do the same thing. I try and down a lot of water for a few days and cut back (not insanely to restrict myself, but in the sense of no sweets and treats b/c those are what's giving me a stomach ache in the first place!). I also used to try and get in a nice long run to sweat it out.

  • Danielle July 5, 2009, 9:02 am

    Crap-free week is definitely necessary for me too! I love how you balance everyday life with striving to be healthier πŸ™‚ enjoy!

  • Matt July 5, 2009, 9:17 am

    After a weekend or week of trash food, I usually just eat like normal. I won't go out of my way to "eat clean" because my diet is already pretty decent. I just go back to normal life. No reason to make up for anything; I enjoyed it. It would feel like a punishmet for indulging if I did anything different. Does that make sense?

  • cottchz July 5, 2009, 9:26 am

    hey caitlin-
    i've started a new series and was hoping you could maybe post about it since it was in line iwth operation beautiful if you liked it…would love ot at least get your feedback on it!

  • Lisa D. July 5, 2009, 9:46 am

    I don't really know if I would call things like maple syrup and bread and cereal "crap"…I totally get your reasoning behind cutting certain foods out to eat more healthfully but some of the foods you are avoiding definitely are healthy in their own right.

  • Lisa D. July 5, 2009, 9:50 am

    eek..I hope that doesn't come off as super negative, your food always looks yummy and restriction is definitely not the answer! and I love the can just be dangerous to call certain foods crap even foods like doritos or cookies or beer because everything in moderation right?

  • Caitlin at Healthy Tipping Point July 5, 2009, 9:57 am

    lisa – i say right there in the post that restriction isn't the answer. if you read the original crap free week post, you'll know that i defined crap as anything that is overally processed or contains extra sugars as crap. so yes, under that definition, doritios and maple syrup would qualify as 'crap.' it's just a name though — its kind of suppose to be funny. πŸ™‚

  • Caitlin at Healthy Tipping Point July 5, 2009, 9:58 am

    oh and of course i believe in moderation — but the last few days have been anything but moderation. so i like to come back with one really clean eating day. it always helps me feel back on track.

  • katherine July 5, 2009, 10:08 am

    I agree that restriction is not the answer and I think you have a great mindset about your "crap free" days or weeks! I usually focus on getting back to feeling good by getting a workout in and eating lots of fresh fruit and veggies so I'm crowding out lots of the junk I'd been eating, or would continue to eat, if I didn't check in with my hunger and the signs my body was sending me.

    I'm looking forward to my own crap free day tomorrow!!

  • Niki July 5, 2009, 12:06 pm

    I've definitely had a crap free couple days too! Looking forward to a more cleaner eating week next week!

  • Stacey July 6, 2009, 6:14 am

    After two days of crap eating, I am ready to go back crap free too! I usually just start eating the way I normally do, minus the three beers, lol…and if, after a meal, I am still craving dessert, then I go for it πŸ™‚

  • Beth @ CrossBorderCravings July 6, 2009, 7:37 am

    To get back on track after a weekend of indulgences, I try to get in a good work-out and also just get back to my usual weekday routine. Like you said, tempting as it may be, restricting never helps – better to just get back to my usual habits.

  • eatingRD July 6, 2009, 12:29 pm

    After a weekend of indulgences I always feel ready for a more simplistic approach. I focus on eating simple things, doing some kind of physical activity, hydration and portion control. Not eating too much always makes the tummy feel better and lighter πŸ™‚

  • seesaraheat July 8, 2009, 9:07 am

    Same way, back to healthy balanced eating, so much better than restricting or overexercising anyday! πŸ™‚

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