Here is my favorite creation…ever. No-Bake Chocolate Banana Bites. These are so amazingly delicious that I love them even when I’m not detoxing!
Here is a Lemon Poppyseed Loaf that only uses green-tipped bananas for sweeteners! Delicious!
Here is a 21DSD compliant version of my Mexican-Style Coleslaw.
Q: What is the Life After the Detox package?
A: You’ve completed the detox and you’ve made PROGRESS! But you’re not sure how you can go back into everyday life without eating ALL THE THINGS.
That’s where Life After the Detox comes in! The goal of this program is to be the bridge from Detox life into Life After the Detox.
Q: How can it help me?
A: Many people simply aren’t ready to “go it alone” after the detox and still have goals that they are working toward. We will discuss your goals in a Wellness Vision session and make a plan for the next six to eight weeks (depending if you are an online or in-person participant). We will take another trip to Whole Foods to find foods that can help bridge Detox life to Life After the Detox. I’ll analyze your current diet and and make recommendations for your Life After the Detox. We’ll have a potluck with meals that fit our Life After the Detox goals (in-person only).
Q: Do I have to buy a bunch of stuff (supplements, meal replacement shakes, bars, etc.)?
A: Nope. You’ll still just be buying real food.
Q: What do I need to buy?
A: Besides my coaching fee, you don’t need to buy anything. Practical Paleo and some food samples are included in the fee.
Q: How much is the Life After the Detox package?
- Online price: $99 per person
- Local in-person group: $149
Q: What’s the difference between the In-Person group and the Online group?
|Online Group||In-Person Group|
|Access to our Private Facebook Group||✔||✔|
|Access to my Expertise as a Nutrition Consultant||✔||✔|
|Daily Educational Detox Videos||✔||✔|
|Three conference calls:
|Four In-Person Sessions:
|Life After the Detox Swag Bag
This is quite possibly the easiest deviled eggs that you’ll ever make. I had a dinner gathering to attend and completely forgot that I said I’d bring an appetizer. We had basically ZERO food in the fridge, but we did have eggs, Primal Kitchen Chipotle Lime Mayo, a lime, and cilantro. So I decided to give it a go! My uncle raved about these deviled eggs, so I knew they were good enough to make again for Christmas Eve dinner at a friend’s house. There were already deviled eggs at the party, (OOPS!) but mine flew off the platter. Needless to say, I knew I needed to blog about this recipe.
I would love to know your thoughts!
6 eggs, hardboiled
half of 1 lime, juiced
1 tsp. sea salt
paprika, for garnish
12 cilantro leaves , for garnish
Maldon sea salt (optional), for garnish
- If you have an Instant Pot, you *need* to hard boil your eggs with it. Even farm fresh eggs peel like butter. Add 1 cup of water to the IP. Place 6 eggs in the IP on the removable rack or in a steamer basket. Using the Manual feature and the + / – button to adjust to 7 minutes. (I have found that 7 minutes is the sweet spot for me, but yours may range from 6-8 minutes). When the IP is done, manually release the pressure and add eggs to an ice bath to stop the eggs from continuing to cook. Peel! If you don’t have an Instant Pot, you should get one! In all seriousness, feel free to hard boil your eggs however you like.
- Once the eggs are peeled, halve the eggs. Place the yolks, mayo, sea salt, and lime juice in a bowl. Use an immersion blender to to combine the ingredients until the texture is smooth and creamy.
- Spoon the yolk mixture back into the eggs.
- Sprinkle with paprika and Maldon sea salt (if using). Add a cilantro leaf to each deviled egg.
PS – I can’t wait for Primal Kitchen Santa Cruz to open. I imagine they will be rocking some deviled eggs on their menu too. It is estimated to open in April of 2018.
PPS – Oh and the even better news, these are 21 Day Sugar Detox compliant!
My favorite Lunch Box (it has freezer packs built right in!)
Jalapeno-dill Tuna Salad from The 21-Day Sugar Detox Cookbook
Turkey, Bacon, and Avocado Lettuce Wraps
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.
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.
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.
- 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.
- 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.
- 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.
- 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:
- 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.
- 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).
- 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.
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:
- 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.
- 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!).
- 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. 🙂
- 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!
- 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.
- 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.
- 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).
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
- 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.
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.
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.
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/
The 21 Day Sugar Detox Coaches program is now enrolling again until MARCH 30TH!
Ever thought of wanting to be a Coach like me? Now is your chance! Coaches enrollment doesn’t come around very often! Message me here if you’d like info about the program.
Hugs & Health <3,