Five Packable Lunches while on The 21DSD

My favorite Lunch Box (it has freezer packs built right in!)

PackIt Freezable Lunch Bag

 

MONDAY

Smoked salmon and Paleo Gingered Beets. Be sure to check the ingredients, some smoked salmon has sugar in the ingredients. This smoked salmon from Vital Choice is 21DSD compliant.

 

TUESDAY

Jalapeno-dill Tuna Salad from The 21-Day Sugar Detox Cookbook

WEDNESDAY

Turkey, Bacon, and Avocado Lettuce Wraps

Directions:

Layer sliced turkey, bacon slices, and avocado on the inside of romaine lettuce. Top with a drizzle of mustard. Optional: add additional veggies – sprinkle with diced olives, diced tomato, diced onions, pickles, or peppercinis, etc.

I like to make about 3-4 of these depending on how hungry you usually are at lunch time.

THURSDAY

Shrimp and Avocado Salad and a green salad.

Basic Salad Building Rules:

Greens – Choose your base of greens: spinach, kale, mixed greens, romaine, butter lettuce, etc.

Veggies – Add more veg: bell peppers, carrots, beets, cucumbers, artichokes, radishes, avocado, jicama, cabbage, etc.

Fruits – Add some fruit! While on the detox, choose from either apples or grapefruit. After the detox expand your fruit options.

Nuts/Seeds – Add a sprinkling of pumpkin seeds, pecans, almonds, macadamia nuts, etc.

Cheese (optional, levels 1 and 2 of the detox only) – Add some feta, goat cheese, parmesan, or whatever cheese you have on hand.

Salad Dressing – check out this post of my favorite homemade salad dressings.

BOOM! Now you ave an epic salad to go with your shrimp and avocado salad.

FRIDAY

Cobb Salad

 

Katie’s Favorite Homemade Salad Dressings

Balsamic Dressing

3 T balsamic vinegar

1 T Gluten-Free Dijon mustard

5 T extra virgin olive oil

1 T finely chopped fresh basil

Pinch of minced garlic

sea salt and pepper to taste

Directions:

Add all ingredients to a mason jar or salad dressing container like this one (OXO Good Grips Salad Dressing Shaker) or this one (Kolder Salad Dressing Bottle, Glass) and shake, shake, shake! Store extra in the fridge. (21DSD Compliant)

 

Apple Cider Italian Vinegar

5 T extra virgin olive oil

4 T apple cider vinegar

1 T Balanced Bites Italian Spice Blend 

Directions:

Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (21DSD Compliant)

 

Mustard Vinaigrette

3 T raspberry balsamic vinegar

3 T extra virgin Olive Oil

3 T Gluten-Free mustard

sea salt and pepper to taste

Directions:

Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (NOT 21DSD Compliant) **Jim’s most favorite, easy, go-to dressing.

 

Sesame Ginger Vinaigrette

2 T rice wine vinegar

2 T coconut aminos

2 T honey

4 T extra virgin olive oil

1/2 t sesame oil (not toasted)

1 t sesame seeds

2 t fresh grated ginger

Directions:

Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (NOT 21DSD Compliant)

 

Lemon Garlic Dressing

2 lemons, juiced

4 T extra virgin olive oil

1 t garlic sea salt

1 t lemon pepper

Directions:

Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (21DSD Compliant) **Katie’s favorite, easy, go-to dressing.

Paleo Gingered Beets

Most people feel kind of “meh” about beets and I used to be one of those people. I slowly began liking them more and more, but my husband wasn’t having it. He was firmly on the “meh” train. Enter Paleo Gingered Beets. They have revolution-ized beets for him. He could eat them EVERY DAY. I brought these to Easter too and convinced even more beet skeptics. I highly suggest you try the recipe and see if you become a convert!

Paleo Gingered Beets

Recipe:

2 8.8 oz packages of Love Beets (plain), chopped

4 cloves of garlic, minced

1 in piece of fresh ginger, grated

(optional) chiffonade of mint leaves, about 2 T

2 T extra virgin olive oil

1T red wine vinegar

1 T coconut aminos

sea salt and pepper to taste

Directions:

  1. In a small bowl combine coconut aminos, olive oil, vinegar, garlic, ginger, mint, sea salt, and pepper. Whisk to combine. Set aside.
  2. In a medium bowl (with a lid), add the beets and then stir to combine all the ingredients. Allow the flavors to enhance by letting it sit in fridge for at least an hour. Enjoy!

 

Digestion Help while on The 21 Day Sugar Detox

Many people experience different digestion while on the detox. Sometimes that is for the better and sometimes initially it can change for the worse. Here are some important things to know about digestion.

  1. Digestion begins in the brain. Smelling food, seeing food, or thinking about food can cause the hormones involved in hunger to be activated to prepare the body for food and digestion.
  2. Avoid drinking a lot of water before, during, and after your meal. Water weakens the stomach acid and the digestive enzymes and reduces their ability to help process and break down foods.
  3. Chewing is “pre-digestion” and it vital for optimal digestive function. Be sure you chew your food until it is soft and no longer resembles its original self.
  4. Sit, relax,and slow down for your meals. If you are stressed when you are eating (perhaps at  your desk), your body and your hormones are in “fight or flight” mode. When your sympathetic nervous system has taken over (as in flight or flight mode), digestion is “turned off”. The body prioritizes other functions instead, like vision and fast twitch muscles. For optimal digestive function, it is vital to slow down to eat.

Health begins in gut. Here are some tips for optimizing digestion:

  1. Remove irritating foods. While on the 21DSD, it’s likely that you have done this. Removing vegetable oils, wheat, grains, sugar, soy, and conventional dairy is important to optimize digestion.
  2. Increase your probiotic rich foods. Add foods like kombucha (watch the sugar in this for the detox. Here is a link to a 21DSD compliant kombucha – original flavor only), sauerkraut, yogurt (full-fat and plain only while on the 21DSD), kimchi, beet kvass, and kefir (look for a plain kefir for during the detox).
  3.  Heal your gut lining. Consider adding L-glutamine, an amino acid that is vital for gut health, bone broth, aloe vera juice, vitamin c rich foods, and collagen peptides.

Seven Tips for Self Care

Self-care isn’t selfish, it’s actually really important for your health and wellbeing. It’s also important to focus on self-care during The 21 Day Sugar Detox. Here are my Seven Tips for Self Care:

  1. Create. Whatever you like to do to be creative, schedule some time for yourself. Some ideas include: playing an instrument, cooking (although you may be tired of that during the detox! :-), home DIY, adult coloring books, sewing, scrapbooking, painting, writing. The list can go on and on.
  2. At-Home Relaxation. Schedule a playdate for the kids, hire a babysitter, or call in a favor from a family member. Do whatever you need to do in order to have some time for some at-home relaxation. The great thing about these suggestions is that they are low/no cost. Winning!! This is can include an at-home facial, a relaxing bath with epsom salts, diffusing some calming essential oils, unplug from devices, an at-home foot soak, scrub, and foot massage, or self-massage with a foam roller and/or Yoga Tune Up balls (this is my personal favorite!).
  3. Relaxation. These relaxation suggestions will set you back a bit of money, but are so worth it if you can budget them in. Ideas include: massage, reiki, acupuncture, chiropractor, manicure, pedicure, facial, or even a spa day. These are also good ideas to use as rewards for yourself when you complete the detox. 🙂
  4. Quiet Time. In our modern world we have so many auditory inputs that it can be very taxing on our system. Sometimes we all just need a little piece and quiet! Because we are also living such scheduled lives, it can be hard to know what to “do” during quiet time (sounds a little ridiculous, right?). Here are five ideas for your quiet time: read, write, keep a mental or physical list of things you are grateful for, meditate/pray, or even sleep!
  5. Personal Connection. Humans need human interaction and not just virtual interaction, the live and in-person kind too. Try to schedule some time to connect (or even reconnect) with friends, family, or your children. My personal goal is to have a connection with friends and family at least once per week. You may also consider joining a group of like-minded individuals to provide you with more or different personal connection. Maybe you can join a book club, hiking group, bunco group, sewing group, or a meet up group in your area to increase the amount of personal connection in your life.
  6. Exercise. It’s good for your body and your mind. Our ancestors walked 6-12 miles per day! In our modern world, most of us do not get nearly that much movement in. Whatever you like to do, make time to do it each week. The options are endless, but here are a few ideas: yoga, cycling, crossfit, running, swimming, walking, hiking, tennis, pilates, barre workouts, HIIT, and so on.
  7. Treat Yo’self. Treat yo’self to a 21DSD compliant dinner out. It’s likely that you’ve been cooking more than you normally do and it can be exhausting. Treat yo’self to night (or day) of not having to cook. Sit back, relax, and enjoy every moment of not having to shop, chop, cook, and clean up. Ahhhhhh.

BONUS: Sunshine. Go get some sunshine! Make some vitamin D and feel the sun’s glorious rays on you. The stack your life version of self-care would be walking with a friend (exercise, sunshine, and personal connection) or swimming with your kids (exercise, sunshine, and personal connection).

Five Tips to Improve Sleep

Most Americans are under slept and without enough sleep we are setting ourselves up for unstable moods, hunger cravings, and challenges with weight loss. In fact, in Robb Wolf’s book, Wired to Eat, he notes that Americans, on average sleep 2.5 hours less per night than Americans in the 1970’s. We often taught sleep deprivation like a badge of honor, but it is really a disservice to our health. Wolf also goes on to explain that in order for humans to deal with the stress of sleep deprivation, we are wired to seek out any food, especially highly processed foods. In fact, we have less willpower to resist these foods when we are sleep deprived. Lastly, Wolf goes on to point out there is a relationship between poor sleep and the inability to lose fat.

 

Five Tips to Improve Sleep

Room Conditions:

  • As dark as a cave! Make sure your bedroom is as dark as a cave. Not only do your eyes have light receptors, but all of your skin does too.The light that is often emitted from electronics should be turned off or covered up. This includes clocks, night lights, TV, etc. Using electrical tape or a washcloth can help. I also LOVE sleeping with an eyemask. I have linked to my favorite Eye Mask and my husband’s favorite eye mask (Blinks Luxury Ultralight Comfortable Contoured Eye Sleep Mask). Blackout Curtains are something else that I HIGHLY recommend. Here is a link to my favorite brand, Eclipse.

Cool it Now! Your body temperature needs to fall a degree or two for optimal sleep and so your bedroom must also have a lower temperature. Between 64°- 66° is the optimal bedroom temperature according to Wolf. 

Supplements:

Magnesium naturally relaxes the body and reduces stress. A supplement like Natural Vitality Natural Calm Magnesium (unflavored for the 21DSD) is great way to get magnesium citrate.

Vitamin D can be hard to get enough of in our modern lifestyles due to indoor living and loads of sunscreen. A Vitamin D3 Liquid Supplement can be helpful for improving sleep.

* Be sure to discuss supplements with your doctor before taking any new supplements.

Bedtime Routine:

Folks with children know that bedtime routines really help with getting a restful night’s sleep. The same is true for adults. Having a consistent and regular bedtime along with a regular routine (that hopefully doesn’t involve screen time) will help power down your brain and get your body ready for sleep.

 

Additional Resources:

Balanced Bites Podcast 303 All About Sleep http://balancedbites.com/episode303/

Balanced Bites Podcast 287 with Robb Wolf http://balancedbites.com/podcast-episode-287-wired-to-eat-with-robb-wolf/

Go To Bed by Dr. Sarah Ballantyne https://www.thepaleomom.com/books/gotobed/

Eleven Tips for a Better Night Sleep

Swannies Blue Light Blocking Sleep Aid Glasses