40 Day Food Diary

Updated: Apr 24, 2019





If you know me, you know one of my biggest struggles is with food. I've battled all sorts of disordered eating patterns in my life. My relationship with food continues to be my kryptonite. I've been feeling "off" for a while, and experiencing all sorts of symptoms that I think are a result of my food choices. So, I've decided to document the next 40 days of my eating. But why? For a few reasons:

  • So I can make sense of what's happening with my mind and body based on food choices

  • Discover patterns I have with food choices and cravings

  • To be held accountable to everyone reading this blog (any myself)

  • Hopefully, to inspire others to make food choices that are healthy

Why 40 days? Ayurvedically speaking, it takes 40 days for all levels of our bodily tissues to fully absorb and assimilate the nutrients from the food we eat. This process alone, could be an entire blog by itself. But to simplify, I like to think of the body as a savings account and the healthy food we eat increases the value of the account. The higher quality food we eat, the higher the value to our account. When we make less than ideal food choices, our body craves nutrients that it's not getting from our meals so it has to withdrawal from the savings account in order to nourish the tissues. Over time, poor food choices rob the body of the nutrients it needs and the body can become depleted resulting in dysfunction of bodily systems.


My symptoms:

  • Frequent (daily) heart burn

  • Sluggish workouts (no explosive power)

  • Generally feeling like crap while working out

  • Joint pain (wrists, neck, back), knee inflammation

  • Terrible first day of menstrual cycle

  • Cravings for sugar

  • Irritability (my poor husband)

  • Bloating

  • Tiredness

  • Poor nightly sleep


My goals:

  • Avoid processed sugar (naturally occurring sugar is ok-like fruit)

  • Avoid overeating (I'm really bad at this)

  • Choose whole, natural foods (avoiding the packaged stuff)

  • Pay better attention to my food combining (did you know some foods shouldn't be paired together?)


Notice, my goals don't say anything about losing weight; that's not my goal. Honestly I'd like to stay as heavy as I am now (131 pounds according to the Publix scale today). My goal literally is to feel better by eliminating or reducing above symptoms.


I'll update this post daily to include my foods for the day, water intake, and any observations about how I feel. I encourage you to journal your food and make the same observations. Let's do this together, let's support one another through making better food choices and learning more about our bodies. Email me (wimtasticwellness@gmail.com), post to my facebook (@wimtasticwellness) or Instagram (@tiffanywimtastic) accounts on your progress, questions, and observations of your food journaling! Use #wimtastic40days!!!



Day 1: September 4, 2018

  • 5:30 am snack: 1 cup grapes and my athletic blend herbal tea

  • 10:30 am breakfast: 1/3 cup oatmeal, 2 tbsp chyawanprash, 3 tbps hemp seed, coffee with canned coconut milk

  • 2:00 pm post workout: protein shake, 2/3 banana

  • 4:00 pm dinner: veggie burger, vegan cheese, 1/2 avocado.

  • Immediate heart burn, suspect it’s from the vegan cheese. ☹

  • 8:00 pm snack: the rest of my banana (1/3) with a tbsp. of natural pb

  • Water consumed: 2/3 gallon

  • Misc notes: My calories were pretty low today, which is OK because the workout was part of a deload strength week and was fairly easy. I felt sustained all day. But need to be sure this isn't a trend.

Day 2: September 5, 2018

  • 5:30 am snack: 1 cup of grapes and my athletic blend herbal tea

  • 10:30 am breakfast: A smoothie less the added sugar ingredients. It had banana, dates, cacao nibs, and protein.

  • 12:15 pre workout: I was starving, but in a pickle because I was about to workout so I couldn't eat anything big. Went for 2/3 banana and natural peanut butter.

  • 2:00 post workout: protein shake

  • 4:00 pm dinner: veggie burger, 1/2 avocado, 1/2 cup carrots, and sautéed spinach.

  • I omitted the vegan cheese and today didn't have heart burn

  • 8:30 pm snack: cashew milk from a fancy juice place

  • Water consumed: 2/3 gallon

  • Misc notes: I felt tired today and kind of weak. I suspect it's from not eating very much yesterday. I got a headache later in the day; my guess is it's either detox happening or lack of caffeine (I missed my coffee this morning). Proud of completing two days!

Day 3: September 6, 2018

  • 5:30 am snack: chia seed pudding, made with almond milk, Wimtastic Wellness athletic blend herbal tea

  • 9:30 am breakfast: tofu scramble with a splash of maple syrup, cinnamon and raisin Ezekiel bread with all natural jelly (no sugar added, can you believe it?!) , 3 tbsp hemp seeds

  • 11:30 am lunch: homemade red lentil dal by the amazing Michelle

  • 3:00 pm snack: smoothie with acai, banana, strawberries, dates, almond butter, and homemade almond milk

  • 8:45 pm dinner: tofu scramble with sautéed spinach, a splash of maple syrup, and 3 tbsp hemp seeds

  • Water consumed: 2/3 gallon

  • Misc notes: I forgot my post workout protein shake and was starving by the time I go home in the evening. Total lack of planning resulting in eating a smoothie when other food would have been better (lacking some protein today). I need to plan better to get a wider variety of foods in. Guess what I'll be doing this weekend? Meal prep! :)

Day 4: September 7, 2018

  • 5:30 am snack: protein shake, Wimtastic Wellness athletic blend herbal tea

  • 11:00 am breakfast: tofu scramble with a splash of maple syrup, cinnamon and raisin Ezekiel bread with all natural jelly , 3 tbsp hemp seeds

  • 4:00 snack: handful of red grapes, 1 tbsp natural peanut butter, 1 tbsp chyawanprash

  • 6:00 dinner: tempura vegetable tacos. I didn't eat the shells, but the tacos had a little cheese, some slaw, and of course I had chips and guac

  • 10:00 pm snack: 2 coconut date rolls, 1 can of coconut water with aloe

  • Water consumed: 1/2 gallon

  • Mic notes: none

Day 5: September 8, 2018

  • 7:00 am breakfast: protein shake

  • 12:00 lunch: tofu scramble with a splash of maple syrup, cinnamon and raisin Ezekiel bread with all natural jelly , 3 tbsp hemp seeds (I'm getting tired of eating this)

  • 3:00 snack: 2 coconut date rolls and 1 can coconut water with aloe

  • 5:00 dinner: acai bowl from a fancy juice place. It had: acai, banana, strawberries, dates, almond butter, almond milk, cacao nibs.

  • 10:00 snack: handful of red grapes

  • Water consumed: 1 gallon

  • Misc notes: I noticed an improvement in mood today. Also, I've been sleeping better-not waking up throughout the night, waking feeling more rested.

Day 6: September 9, 2018

  • Well, I completely forgot to journal my food. I can say, I didn't eat any added sugar! I had rice and beans with guac and some cheese for lunch, and the leftovers for dinner. I had a smoothie from a fancy juice place as a snack and I think 1/2 gallon of water. I meal prepped today to be sure I had good choices for the upcoming week, to be sure I'm getting sufficient protein to recover from workouts, and so I don't rely on smoothies . Smoothies are great, but a heck of a lot of natural sugar. I try to only eat them in a bind or when I'm feeling a cold coming on.

  • I see improvement in my mood, I'm not as snippy, and generally feel like I have more energy. The Publix scale says I'm staying at the 131 mark, which is where I was 6 days ago, and I'm happy with that. Remember, my goals was to feel better, not to lose weight.

Day 7: September 10, 2018

  • Woo hoo, today marks 1 week without added sugar!!!!!!!!!

  • 5:00 am snack: 1/2 cup cinnamon and raisin Ezekiel cereal. It's freaking expensive but delicious and no extra sugar, with 1/2 cup almond milk (also no added sugar). Wimtastic Wellness athletic blend herbal tea.

  • 11:00 lunch: 3 oz coconut lentils, ~1/2 cup spaghetti squash with a sauce made with blended almonds. Coffee with coconut milk.

  • 2:00 pm post workout: protein shake with banana

  • 4:00 pm snack: 1/2 cup cinnamon and raisin Ezekiel cereal with 1/2 cup almond milk

  • 7:00 pm dinner: 1/3 cup chia seed pudding, blackberries, and a handful of grapes. I actually got heart burn after eating this meal. Perplexed on what caused it...

  • Water consumed: 1 gallon

  • Misc notes: I'm feeling more energized! I had a heavy lifting session today and felt stronger today and had ample energy throughout the workout! YAHOO! I'm feeling "lighter" not weight wise, just not feeling as heavy, slow and weighed down. Also, today was the first day I had heart burn since the start of the challenge.

Day 8: September 11, 2018

  • 5:00 am snack: 1/2 cup cinnamon and raisin Ezekiel cereal with 1/2 cup almond milk and Wimtastic athletic blend herbal tea.

  • 10:30 am lunch: 1/2 cinnamon and raisin Ezekiel cereal with 1/2 cup almond milk (um this is delicious I couldn't help a second serving) along with scrambled tofu with hemp seeds and a splash of maple syrup.

  • 12:00 pm snack: coconut water with aloe, 1 cup of red grapes, 1 coconut date roll

  • 4:00 pm dinner: 3 oz coconut lentils with handful of spaghetti squash with almond sauce

  • 8:30 pm snack: banana with natural (just ground peanuts) peanut butter

  • Water consumed: 3/4 gallon

  • Misc notes: I wanted ALL THE CARBS today. Not sure where that's coming from but at least I wasn't craving sugar! Also, I had a hard lifting session yesterday and I'm not really stiff or sore today, which is unusual. Could I possibly be recovering better? Tomorrow (day 2 post lifting) will tell.

Day 9 September 12, 2018

  • 5:00 am snack: 1/2 cup cinnamon and raisin Ezekial cereal with 1/2 cup almond milk and Wimtastic athletic blend herbal tea

  • 9:30 am brunch: coconut lentils with toasted chickpeas and spaghetti squash with almond sauce

  • 12:00 pm post workout: protein shake with 1/2 banana

  • 2:00 pm snack: coconut water with aloe and a bunch of red grapes

  • 4:30 pm dinner: chickpeas with roasted cauliflower

  • 6:30 pm dinner (2): wawa veggie sub

  • 8:00 pm snack: grapes, all the grapes

  • Water consumed: 2/3 gallon

  • Misc notes: OMG I wanted junk food today so bad. To calm my desire to eat all the junk, I ate all the grapes. Literally, I probably had 2 cups of grapes yesterday. But NO added sugar! YAHOO. Wondering where this desire to eat junk food came. My body felt pretty good today, I actually wasn't sore (which is unusual) other than a little in my inner thighs from squatting. So, yea I am definitely recovering better as I suspected. The athletic blend herbal tea is freaking magical on top of eating higher quality foods instead of junk is WORKING!

Day 10 September 13, 2018

  • 5:00 am snack: 1.5 slices of cinnamon and raisin Ezekiel bread with chyawanprash and Wimtastic athletic blend herbal tea

  • 10:30 am breakfast: protein shake with almond milk (from a fancy juice place) with coffee.

  • 12:00 pm lunch: coconut lentils and chickpeas with spaghetti squash and almond sauce, and 1.5 slices of Ezekiel bread with chyawanprash

  • 2:30 pm snack: chickpeas, and roasted cauliflower

  • 5:00 pm dinner: veggie sub on the go

  • 8:30 pm snack: grapes, banana with peanut butter, coconut water with aloe

  • Water consumed: 1/2 gallon

  • Misc notes: Still feeling better each day.

Day 11 September 14, 2018-Day 13 September 16, 2018

  • I'm lazy and didn't track my meals the last few days. It's clear to me the weekends are where I need structure, and actually SHOULD be tracking my food intake. Though I've maintained eating clean and no sugar, this weekend I think I really ate too much. I found I want to eat just to eat and even when I'm not even hungry. So yea, I need more structure on the weekends.

  • I relied on smoothies and a TON OF FROZEN GRAPES (thanks Lilla for the tip) this weekend. I had a tofu scramble breakfast that was delicious and a few juices from the fancy juice place because the husband had a cold and I wanted a big dose of vitamin C. Oh and rice and beans with guac for a few dinners because it's my favorite.

  • So, I feel like I've gotten through the "hump" of eliminating sugar so my goal for this next week is to track my meals even on the weekends, increase veggie consumption, and have more structure during the day, especially on the weekends, to avoid overeating.

Day 14 September 17, 2018

  • 5:00 am snack: 1/2 banana with peanut butter and Wimtastic athletic blend herbal tea

  • 10:30 am breakfast: coconut lentils and chickpeas, 1.5 slices Ezekiel bread with chyawanprash, coffee with canned coconut milk

  • 2:00 pm: post workout: protein shake with 1.5 oz of sweet potato

  • 4:30 pm dinner: black beans and homemade slaw (cabbage stuff, walnut oil, lime juice, spices)

  • 6:30 pm snack: organic cheese with raspberries

  • Water consumed: 2/3 gallon

  • Misc notes: I'm a dang mess today. Riding the emotional roller coaster over here. I woke up grumpy, which rarely happens. Could this be from the massive amount of food (though no sugar) I consumed this weekend? Probably...

Day 15 September 18, 2018

  • 5:00 am snack: 1/2 cup cinnamon and raisin Ezekiel cereal with almond milk and Wimtastic athletic blend herbal tea

  • 9:00 am breakfast: 1/3 cup (measured dry) oatmeal with 3 tablespoons of hemp seeds, chyawanprash, and coffee with canned coconut milk

  • 12:00 pm lunch: roasted sweet potato, coconut curried lentils, and left over vegan sausage (had maple syrup)

  • 2:00 pm snack: organic cheese, protein shake

  • 4:00 pm dinner: giant smoothie from a fancy juice place. (Not ideal but I was on the go...)

  • 9:00 pm snack: 1/2 cup cinnamon and raisin Ezekiel cereal with almond milk (can you tell I love this stuff?)

  • Water consumed: 2/3 gallon

  • Misc notes: Less of a mess today, but still not myself. Grumpy AF...my poor husband.

Day 16 September 19, 2018

  • 5:00 am snack: 1/2 cup cinnamon and raisin Ezekiel cereal with almond milk and Wimtastic athletic blend herbal tea

  • 9:00 am breakfast: tofu and cheese bagel. (this was huge and I had no business eating the whole thing...over eating again)

  • 4:30 pm snack: organic cheese and 1 cup raspberries

  • 5:30 pm snack: homemade nut milk

  • 8:00 pm snack: banana with natural peanut butter.

  • Water consumed: 2/3 gallon

  • Misc notes: I FINALLY got out of my funk today late afternoon. Thank goodness...that's a terrible feeling. I'm feeling incredibly thirsty even though I'm drinking a lot...and I'm not satisfied after eating which I think is why I've been eating so much. This is annoying. Ayurvedically speaking, my doshas are a dang mess my vata is pushing my pitta. So, I'm meditating and doing breath work to help. This weekend I'll need to better meal prep to have foods that agree with my doshas. But the good news is still NO ADDED SUGAR! YAHOO!!!!!!!

Day 17 September 20, 2018

  • OMG I forgot to log my food!!!!!!!!!!!!!!!!!!!!! Let me see if I can remember...

  • 5:00 am snack: 1/2 cup cinnamon and raisin Ezekiel cereal with almond milk and Wimtastic athletic blend herbal tea

  • 10:30 am breakfast: 1/3 cup (measured dry) oatmeal with chyawanprash and Wimtastic athletic blend herbal tea

  • 12:00 pm lunch: some vegan chilli I made a long time ago and found in the freezer. SCORE!

  • 3:00 pm snack: organic cheese, three dates

  • 8:30 pm snack: protein shake with 1/2 banana and natural peanut butter

  • Water consumed: 2/3 gallon

  • Misc notes: Why in the world am I craving cheese? I'm eating cheese because my body is telling me I need it, yes it's not vegan, but I bough the most expensive organic cheese available, so I'm hopeful the cows that helped give the ingredients for the cheese live a happy life. Today's observations:

  • I seriously need to get a better variety in my diet...

  • Emotional eating is something I need to get a handle on

  • Today I wanted chips...surprisingly not sugar, but I actually craved potato chips....? I didn't succumb to my craving.

  • Food isn't appetizing or satisfying right now.

Day 18-20 September 23, 2018

I'm over tracking my food; it's annoying. So I didn't track anything this weekend. Sometimes I need the break and to not be so focused on what I eat in order to keep a good head space. I walk a fine line of trying to be healthy and turning into obsession which leads to unhealthy behaviors. I can say I am still without added sugar!

This last week was really a hard week for me. I was not in a good place with food, it wasn't appealing or satisfying and yet I was over eating. I felt depressed and completely off balance. I think some of this past week was PMS related, which helped me make sense of it all. However, it leads me to question if it was PMS related, how can I avoid this next month? I don't really want to return to those feelings again.


Day 21-Day 28 October 1, 2018

I've officially decided to stop tracking my food for the remainder of this challenge. I'll track occasional days as "check ins" for myself and I imagine at some point I'll want to dial in my macros and will start tracking again. But for now, I'd like to just eat healthy and not be obsessed with tracking and logging food. It's a fine line of balance I'm walking here and staying in a good head space with food...


Things are going amazing without sugar. In all honesty I don't even feel like I'm doing a challenge anymore. It just feels natural to be avoiding these types of foods; but I am actively choosing not to eat food with sugar and this is still on my brain so I guess it's not quite a habit yet.


I feel like I've leaned out a little, which makes sense because I assume I'm taking in a few less calories. It's kind of funny how much I realize now I was adding sugar here and there. I used to pretty much get a sweet treat every time I went to the grocery store and now I don't. I weighed myself at Publix yesterday and It was 133. Which is a few pounds higher than when I started, but I had a purse on me this time so I'm guessing I'm about the same as when I first started. It would be great it I actually was a little heavier because I've been lifting hard and it would be nice to know I have a little extra muscle. But, I'm not going to obsess here...


I feel strong, very strong. My workouts feel good, I achieved my first bar muscle up this weekend. This is a pretty hard gymnastics move that requires a good amount of strength. My yoga practice feels very strong and I notice I'm getting deeper into postures and feeling more comfortable in my practice. I'm going to draw a conclusion here that I've got less inflammation going on which is why my body is moving easier and deeper in practice.

I've been playing with adding cheese into my diet, so I guess technically right now I'm not vegan, but I am still plant based and vegetarian. I'm not sure cheese is the best for me, when I eat too much (which really isn't much) I get really lethargic and blah (Ayurvedically, this is increased Kapha).


People have asked me will I go back to eating sugar after the 40 days. I'd like to say no. I feel so great right now that I can't imagine going back to eating sugar. I'm really an addict and can't just have a little sugar here and there. Once I have it I my brain tells me I need more of it. I still want to live my life and not be too restrictive, so I need to develop an approach after my 40 days. Right now it just seems the best option to avoid it.


Day 29-31 October 4, 2018

I've been eating cheese every day and I feel some serious inflammation in my body. My muscles are stiff, sore, and fatigued . My workouts right now don't warrant feeling sore, and cheese in the only new thing I've been eating. So, therefore I conclude it's the cheese. I can eat it occasionally, but every day is off limits.


My schedule has changed to where I'm teaching yoga almost every evening now, and I need to find a good snack to have when I get home around 7:30. Sometimes a banana or apple, just isn't enough, but anything too filling has me feeling heavy the next morning. Any ideas?


I was at the store this morning picking up a sandwich for a friend and there were cookies and cakes EVERYWHERE. I stood there while the sandwich was being made just looking at all the temptation. But really, it wasn't temptation at all. It was a weird feeling. I just reminisced about eating the junk but didn't really have any desire to actually purchase any of it.


Day 32-37 October 10, 2018

I feel great. I'm not craving sugar, not even thinking about it other than reminding myself I need to update this blog! My sister in law was in town recently and we made a TON of date rolls. The ingredients were dates, almonds and various spices. No added sugar. One batch even had peanut butter and oats. They are SO good. So much so that I can't stop eating them. So I guess I'm still into the natural sugar huh? :)


Things haven't changed too much since my last post. Oh I stopped eating so much cheese and my inflammation has reduced. My goal of 40 days is fast approaching and I just feel soooooo good, I literally can't imagine going back to eating sugar.


Day 30-??? October 18, 2018

Oh my goodness...it's been over 40 days! I've been really bad about updating this blog and you know why? Because THIS GOT SO EASY I literally stopped thinking about sugar! Check out my next blog post to learn how I feel now tips to get started on your 40 days!


This post was originally published September 2018.

AYURVEDA FOR ATHLETES - MOBILITY - YOGA - personal training - functional fitness - CORPORATE WELLNESS - ATHLETICS

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