The 21 Day Sugar Detox Coaches Program

HEY!

The 21 Day Sugar Detox Coaches program is now enrolling again until May 31st!

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.

http://dianesanfilippo.mykajabi.com/a/4086/r5LwhpSP

 

Hugs & Health <3,

Katie


Hearty Turkey, Vegetable, and Lentil Soup

Lentil Soup with Turkey & Veggies

This soup was created with liver health in mind. Midway through my chemotherapy treatment for Breast Cancer, my liver enzymes were too elevated to continue treatment. We had to postpone treatment for at least one week to make sure that my liver was healthy enough to process the chemotherapy. At that time I was in school to become a Nutrition Consultant and I knew there were things that I could do to “Love my Liver”, so I went home and made some BIG changes to my diet for that week and well, IT WORKED! I went back the next week and my enzyme levels were low enough to continue with chemotherapy. Here is one of the recipes that I made for the “Love my Liver” week.

 

Recipe:

1 1/2 C green lentils (soaked overnight)

1 jar diced tomatoes

24 oz. homemade bone broth (chicken or turkey)

2 T butter

1 onion, diced

3 cloves garlic, diced

4 small summer squash, sliced

3 small bell peppers, diced

6 carrots, sliced

6 stalks of kale, de-stemmed and coarsely chopped

1/2 lb. ground turkey

Herbs:

Bay leaf, basil, rosemary, thyme, oregano

Sea salt & Pepper

Rinse lentils and let soak overnight. Next day: in a large pot, sauté onions and garlic in butter. Add broth, tomatoes, lentils, and veggies. Add ground turkey. Bring to a boil and then reduce to simmer. Continue simmering for 30-45 min.

Enjoy!


Oct. 2016 Book of the Month – Practical Paleo 2nd Edition

This month’s Clean Eating Book of the Month is a little different than usual. Typically I read and review informational health books, not usually cookbooks. BUT Practical Paleo, 2nd Edition is actually both. It’s chock full of recipes, but it’s also a huge resource for health information. It’s almost like a BOGO. 🙂

For me, the great thing about all of Diane’s work is that we both went to the same nutrition school – Bauman College, so I know that we are coming from the same background.

First, let me say that this book is HUGE. And by huge I mean filled to the brim with tasty recipes. You will not feel deprived when cooking recipes from Practical Paleo. And the photography is beautiful, as always! I can’t tell you how much I hate a cookbook without pictures! The great thing about her recipe section is that each recipe has easy-to-understand icons indicating if foods have eggs, nightshades, are slow cooker friendly, 21 DSD compliant, or can easily be frozen. Her recipe icon list includes many more options. Diane’s recipes are also straightforward, easy to follow, and delicious.

In addition to the amazing recipes, there are about 90 pages of meal plans that can support many different health conditions. She details 14 different health conditions/targeted meal plans, and includes information about the health condition, things to add, things to avoid, some possible supplements to consider, and a 30 day meal plan. Wow! And the second addition has three new meal plans.

The other major section of the book is about food and your body. In typical Diane fashion, she breaks down the nutritional biochemistry of how food works in your body. She spends time explaining paleo and helps folks transition into a paleo lifestyle. There are several handy one-page guides that explain about healthy fats, sweeteners, carbs, paleo foods, and more. She uses the latest scientific information to debunk myths. There is a section that details how digestion works and how to repair it when it’s not working. Diane details autoimmune conditions and balancing blood sugar. And let’s not forget the Poop Pageant!

5:5 StrawberriesThis book has been dubbed the Paleo bible for a good reason. It really has everything you need to understand about a whole-food based diet. Naturally, this book gets…. 5 Strawberries! I highly recommend going out and getting yourself a copy.

 

Here is a picture of me with Diane and my new book at the book tour in San Francisco.

 


Mexican Style Coleslaw

Mexican Style Coleslaw [GF, Paleo, Primal, Vegetarian]

Weekly shopping trips to the farmer’s market are my inspiration for the week’s menu. Some people plan their meals around what’s on their shopping list, but I go to the farmer’s market to see what produce is in season and let that guide my weekly meal planning. Then I head to grocery store to pick up whatever else I need for the week’s meals. I realize this may seem backwards to many, but eating seasonally is my thing, so you’re probably not too surprised! 😉

This past week, there were the cutest little heads of cabbage for one dollar each. I decided coleslaw would make a great accompaniment to the Mustard Glazed Chicken Thighs from The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally.

I always make my own paleo mayonnaise, but I remembered that I recently got a free jar of Primal Kitchen Chipotle Lime Avocado Mayo from Thrive Market. I was feeling a bit lazy and not wanting to make my own mayo, especially when I had a perfectly good paleo mayo on hand. I decided I would “make it work”.  Then I had a lightbulb moment: what if I made a coleslaw that had a Mexican flare to it? And thus Mexican style coleslaw was born. This coleslaw was much, much better than simply “making it work”. I have made this huge batch of coleslaw 3 times in the span of one week. My husband looks at me with a big goofy grin when he eats it, because it is just that good. It was also a HUGE hit at our Father’s Day picnic at the winery. I hope you enjoy it as much as we did!

Recipe:
1 small head of purple cabbage, sliced

1 small head of green cabbage, sliced

6 stalks of celery, grated

6 medium carrots, grated

1 small jicama, grated

1 medium yellow onion, grated

1 cup Primal Kitchen Chipotle Lime Mayo

1/2 cup apple cider vinegar

1/4 cup Dijon mustard

1/4 cup raw local honey

1 t cumin

1 t chili powder

1 t cayenne pepper

2 t garlic sea salt

1 lemon, juiced

freshly cracked pepper

the zest of one lemon

minced chives, for garnish

Directions:

  1. I prefer using a food processor to grate and slice my veggies. It makes making a big batch of coleslaw that much easier. But feel free to slice and grate your veggies however you like. 🙂
  2. In a large bowl, mix all the veggie ingredients. (Reserve the chives and lemon zest.)
  3. In a small bowl, whisk mayo, vinegar, mustard, honey, and herbs and spices. Add the lemon zest.
  4. Stir the dressing onto the coleslaw and top with chives.
  5. Serve and Enjoy!

Serves 12-16

Hugs & Health <3,

Katie


What is The 21-Day Sugar Detox?

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Many people stumble across The 21-Day Sugar Detox posts or books and wonder, “What is The 21 Day Sugar Detox?” and “How can it help me?”. In this post, I’ll explain exactly what the 21DSD is all about.

Q: What is The 21-Day Sugar Detox?

A: This is a 21 day plan to help you bust sugar cravings naturally. The goal of the 21 DSD is to eliminate sugars from your diet and change your taste buds to crave less sugar.  “Sweets” are eliminated for the 21 days as well as so called “health foods” like sugary cereals, breads, meal replacement bars (aka sugar bars), and other foods that contain added sugars. When you eat less sugar, you crave less sugar. Simple as that. Sugar alternatives are out as well. Check out the book, The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally, for more on the “Yes” foods, the “No” foods, and the “Limit” foods.

Q: How can it help me?

A: Everyone experiences different results while on the 21 DSD. Some of the results from past participants include: increased energy, better sleep, moods stabilized, clearer skin, being in control of food cravings (rather than the other way around), weight loss, mental clarity, less bloating, regular & healthy bowel movements, reduced headaches, improved blood tests, reduced anxiety, and stable blood sugar. Your results will vary.

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Q: Do I have to buy a bunch of stuff (supplements, meal replacement shakes or bars, etc.)?

A: No, this is a real food plan. No junkie meal replacement foods are allowed. The goal is to eliminate processed foods that are nearly always laden with sugars and other highly processed and unnatural ingredients.

Q: What do I need to buy?

A: Besides my coaching fee, you don’t need to buy anything. This is not so much a product, but a shift in mindset and behaviors in regards to food. See this post for an additional Q&A and for instructions on how to join the next detox.

Q: What is included?

A: In the guidebook/online membership site you have recipes, meal plans, yes/no/limit food lists, guides for dining out, modification guides for pescatarians, athletes, nursing moms, and those with autoimmune conditions. But most importantly, you have information about the negative effects of sugar in the body.

Q: How much is the coaching fee?

  • A: Local August in-person group: $120 per person (guidebook included!)
  • August group Online price: $85 per person (guidebook included!)
Q: What’s the difference between the In-Person group and the Online group?
A: Online Group: access to our Private Facebook Group, access to my expertise as a Nutrition Consultant, motivation, accountability, daily 2-minute detox videos, three conference calls, a participant workbook, and suggestions and tips for a successful detox.
In-Person Group: Sugar Seminar, Live Q & A, Whole Foods “field trip”, label reading activity, Guess the Sugar! game, 21DSD Meal Swap/Potluck, Movie night: That Sugar Film or Super Size Me, Product Sample Swag Bag, and Life after the Detox…and….access to our Private Facebook Group, access to my expertise as a Nutrition Consultant, motivation, accountability, daily 2-minute detox videos, a participant workbook, and suggestions and tips for a successful detox.

Now some questions for you…

What goals do you have?

How might your current diet be a barrier for those goals?

What are you waiting for?

What will it take for you to make a change?

Hugs & Health <3,

Katie

Refund Policy:

Participants may postpone their detox start date within three months of payment. Once materials have been distributed, no refunds will be issued.

 


Turkey and Vegetable Chili

Turkey and Vegetable Chili [Paleo, 21DSD, Primal, GF]

Turkey Chili

Recipe:                                                                     Spice Blend:

24 oz. chicken bone broth                                1 t cayenne pepper

1 jar diced tomatoes                                           1 T coriander

1 can kidney beans                                             1 T chili powder

1 can pinto beans                                                1 t cumin

1 medium onion, diced                                      sea salt and pepper

4 medium carrots, diced    turkey chili

4 stalks celery, diced

4 cloves garlic, finely diced

2 T butter, grass-fed, organic

1 lb. organic ground turkey

2 T chives, minced

sour cream, full-fat, organic, grass-fed (optional)

Directions:

  1. In a large pot, sauté onions and garlic in butter until translucent.
  2. Add bone broth, tomatoes, beans, veggies, spices, and ground turkey. (Omit beans for Paleo, Primal, and levels 2 and 3 of the 21DSD.)
  3. Bring to a boil and then reduce to simmer. Continue on a low simmer for 45 min.
  4. Serve immediately. Top with sour cream and chives. (Omit sour cream for level 3 of the 21DSD).  Enjoy!

Tomatoes are rich sources of vitamins C & K, carotenes (especially lycopene), biotin and fiber. They are protective against cancer and should be eaten with an oil to improve absorption.

Celery is helpful in preventing cancer, improves white blood cell activity, and helps to lower blood pressure. It is rich in potassium and sodium. It helps the liver to detoxify as well.

Onions are a member of the allium (lily) family and are related to garlic & leeks. Alliums are known to have a cholesterol reducing effect and are known for their ability to help fight off cold and flu viruses. Onions are rich in antioxidants and biotin, manganese, copper, phosphorous, potassium, vitamins B1, B6, C, and fiber.


21-Day Sugar Detox Testimonials

Testimonial from the December 2016 group:

My biggest takeaway was to fill up on veggies and protein – foods that pack the biggest punch nutritionally. I was never hungry on the 21DSD! I haven’t felt the need to indulge in my regular before-bed snack. Going forward, I’ll pack breakfasts and proper lunches, so as not to be tempted by the chips and cookies at the office! Thanks for all the great info and awareness about what we’re unknowingly putting into our bodies.

Testimonials from the November 2016 group:

From Kristin D.

With the support from Katie and a small army of other detoxers, the 21DSD made a huge difference in my life. New concepts, tips, health facts and delicious sugar-free recipes were introduced to me, and my world shifted in a positive direction. With the right support and planning that Katie provides from the start, the detox is really fun and easy to manage. The biggest take-away’s for me were: WHY it’s important to eliminate sugars, HOW to read labels correctly and shop for the right foods, and WHAT happens to your mind, body and spirit during-and after- the 21DSD challenge. It’s amazing to read labels now, and realize just how much sugar (and other crap) is in our food! I love knowing and not filling my body with crap. I now feel lighter, happier, more refreshed and energized and confident about my food choices. Thanks Katie, and the 21DSD program- and support system!!

From Leanna G.

21DSD was totally doable! My family had dinner every night. But didn’t feel restricted by my expectations. I learned so much that I look at every plate differently. Katie, was available whenever we needed her with guidelines and ideas for helping our success without judgement. I appreciate the numerous resources for continuing this kind of lifestyle for me and my family. Thank you for the support, kindness, and individualization.

From Katie G.

I am a stay at home mom and have had three babies in under 5 years. Feeling in a rut with my energy levels and constant cravings, I decided to do a group with Katie. I am nursing so Katie helped me navigate how to eat while still maintaining a supply and never once was that an issue. I accomplished so much more in a day while detoxing, I had energy for everything and everyone that relies on me. I lost 10 lbs. as well but that is just a bonus side effect to how amazing the detox made me feel overall.

Testimonials from the October 2016 group:

From Irene J.

Doing the 21DSD program was an eye opening experience. I did not realize how often we consume “a little sugar” – and it obviously adds up! Besides removing sugars from my diet I think this was a really good way to experience “clean eating” and get in the mind set of always eating clean. Katie’s coaching was invaluable in successfully going through the program. She kept me on track and her helpful hints through email, Facebook and the conference calls were great. I recommend Katie and this program to everyone. I intend to continue to eat this way, mindfully, and to repeat the program with her again. Thank you Katie!

From Mona D.iheart21dsd-heart_15974652246_o

Katie’ knowledge of nutrition was the catalyst for my joining the program. I trust that she did her homework and put my well being in her hands. I have been having health issues and am working on anything that will improve my health and this was one of the steps. Even if you think you are eating healthy food, it is a complicated subject and different for each person. The 21 days went by very quickly. I am continuing the process with a little less restriction on a daily basis. I hope to continue to lose weight at a reasonable speed and keep it off by not reverting back to my old habits. I still have issues preparing food and eating three meals a day. That’s what I am working on now. Thank you Katie!! I will most likely do the 21 day detox again in January.

Testimonial from the May 2016 Detox group:

Susan T.

I exercise every day but at age 64, found it difficult to take off the 5 lbs. I gained during the holidays. This program came at the right time for me. It was daunting to use so many new food items but now I look forward to trying new recipes. My husband and I really like the main course recipes. I made the apple crumble once but I find I’m not craving sweets as much so I don’t feel the need to have this around. Now that I’ve lost the 5 lbs. my plan is to basically eat this way during the week and loosen up a little on the weekends.

Testimonials from the January 2016 Detox group:

From Alison A.

“Katie has great knowledge when it comes to nutrition and the 21dsd. She was always available for questions and if see didn’t know the answer she went out an found it quickly. Her positivity and encouragement really helped motivate me to keep going. On the 21dsd I was able to stop my cravings, be in a better mood, and improve my workouts. I feel like I made more gains in the 21 days than I have at 6 months at the gym. The 21dsd has really set me up to continue to make better choices when it comes to food and Katie was an amazing coach!”

From Kevin P.

“The 21DSD was a great challenge. I was amazed by the immediate changes that occurred in my body weight and also the amount of junk I was unnecessarily consuming. I felt the program that Katie led was very helpful for me to make mindful food choices and to be smarter in my diet. Katie is an awesome coach and mentor and I would do her program again in a heartbeat. She was very encouraging and really interactive with the group. She also provided a frame work and special guidance for some of the challenges I faced like traveling, dietary restrictions, and meal planning for my wife whom broke her wrist 2 weeks into the program. Katie is recommended and awesome!”

From Roger L.

“Katie was a very helpful, knowledgeable, and enthusiastic coach! I appreciate the ease of accessibility she gave to the group both in person and via Facebook. The information she gave us was helpful and the energy she has was infectious!”

From Denise H.

“I learned more useful information in the 21DSD than I did in Nutrition 101 in college! A healthy mindset + a great goal = a healthier you! Decide what you eat, not what the food industry has boxed for us for pocketed in big $$ profits. It was a really great experience!!”

From Carole F.

“My husband and I found the 21 Day Sugar Detox program immensely valuable and, I would even say, life changing. We went from unhealthy, highly-processed eating habits to learning how to prepare home-cooked, healthy meals everyday. My most noticeable improvement during the program was highly elevated energy levels and improved mental clarity. The best part, however, was my husband’s glucose levels going from 100 mg/dL (pre-diabetes) down to 87. This was such a big deal for us since his levels had been lingering around 100 mg/dL for years and diabetes runs rampant in his family.”

From Sarah P.

“This program is very doable and is a great way to put your sugar in check. I lost about 8 pounds in 21 days. My skin became clearer too. Having Katie as a coach was really helpful- a little bit of peer pressure goes a long way.”

Interested in trying it out for yourself? Click on the link here to learn how to join us in our next Detox!

Hugs & Health <3,

Katie


Breakfast Casserole

Breakfast Casserole [21DSD, Paleo, Primal, GF]

While visiting my Aunt Regina and Uncle John in Austin for our trip to South by Southwest in 2010, she made us a delicious breakfast casserole. Ever since then I’ve played with the recipe and made it my own.

First, I added the veggies to the original recipe. Next, I began omitting the potatoes when we went Paleo. I’ve made it with several different meat options; just bacon, bacon and sausage, just sausage, or some leftover ham during the holidays. My latest version has no cheese since I’m avoiding most dairy. No matter which version you make, it’s sure to be a crowd pleaser. This is my current go-to version.

This is the perfect recipe for Sunday brunch, Christmas breakfast (our tradition), or to make ahead for quick-and-easy breakfasts for the week. While on The 21-Day Sugar Detox, this has been a great option for my husband and I. Let me know what you think!

Recipe:
1 dozen pasture-raised eggs

8 slices of bacon, cooked and chopped

1 can of diced green chilies

2 bell peppers, diced

1 yellow onion, diced

1 t sea salt

1/2 t ground pepper

1/2 t granulated garlic

1/2 t red pepper flakes

1 T grass-fed butter

1 t coconut oil

Optional:

1 C grated cheddar cheese

1 large russet potato, grated

1/2 lb ground pork sausage

1 C ham

Directions:

  1. Preheat oven to 350°.
  2. Grease a 13″ x 9″ pan with coconut oil.
  3. Sauté the bell peppers and onions in a skillet with the butter.
  4. Crack the eggs into a bowl and scramble. Season with sea salt, pepper, red pepper flakes, and garlic.
  5. In the baking dish, layer the bell peppers, onions, chili peppers, bacon, and eggs.
  6. Optional: If using the optional items, layer the potatoes first and the cheese on top. Cook the pork sausage and include it in the egg mixture. If using the ham include it in the egg mixture. Feel free to include whatever meat you have on hand or you prefer.
  7. Bake for 30-40 minutes or until firm in the middle. Cool for 10 minutes and then serve. Enjoy!

Eggs are a good source of protein and healthy fat; often considered a “perfect food”. They are a good source of vitamins B12, B6, and D, riboflavin, choline, phosphorous, selenium, folic acid, pantothenic acid, iron, and omega-3s. It is important to choose pasture-raised, organic eggs because they are rich in the above nutrients, while factory-farmed eggs generally are not.

Green Bell Peppers are one of the most nutrient dense foods and are a great source of fiber. They are rich in vitamins C, K, B6, thiamin, folic acid, and also beta-carotene. They are great sources of phytonutrients. Green bell peppers help prevent against cataracts, prevent blood clots, which reduces risk of heart attacks and strokes.

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis.

References:

Bauman, E. & Friedlander, J. (2014). Therapeutic Nutrition. Penngrove, CA: Bauman College Press.

Murray, M., Pizzorno, J., & Pizzorno, L. (2005). Encyclopedia of Healing Foods. New York, NY: Atria Books.

Health & Hugs <3,

Katie


21 DSD Hacks

For those of you brave and committed souls (BIG UPS TO YOU!) that are a part ofIMG_6867 my 21 DSD group, here are my best suggestions for being successful while on the the 21DSD.

  1. Participate in the 21 DSD with a buddy. Spouse, parent, child, friend, or neighbor – it’ll be much easier than going it alone. BUT being a part of our group also provides that “buddy” support.
  2. Meal Plan. When you have planned your weekly meals ahead of time, success is much easier. We intentionally start the 21 DSD on a Monday so that you can go grocery shopping and do some meal prepping on the weekend beforehand.
  3. Meal prepping. All of my most successful “healthy food weeks” were successful because I spent time on the weekend cooking 1-2 meals, cutting veggies, reviewing recipes, etc. This is true for most people that I encounter.
  4. Try some recipes from the cookbook ahead of time. Find a few favorites and work out the kinks. This will help to ensure a smoother 21 DSD.
  5. Grocery Store Hacks. It’s no secret that grocery shopping on a Sunday is NUTS! But there are other great ways to save time buying groceries.
    • Thrive Market. This is essentially the same as the pantry aisles at Whole Foods. You choose your groceries online and they are shipped right to your door. It takes about 3-5 days to arrive. Everything on Thrive is discounted from the typical Whole Foods prices. Register for a 30-day free trial – you get 15% off your first purchase. If you decide to becoming a paying member (like Costco) it is $59.95 per year. Free shipping for all orders over $49. This is a HUGE time saver for me. Here’s a referral code: http://thrv.me/iYVWfd
    • Join a weekly CSA – have local fruits and veggies delivered to your door. This is another great option to help save time. This website is helpful for finding the right CSA for you. http://www.localharvest.org/csa/
    • Saving time with these grocery shopping hacks will free up time for you to spend prepping and cooking meals. If you aren’t used to cooking most of your own meals, this step will be HUGE!
  6. Dining Out? If you’re dining out here are a few tips:
    • Avoid being starving. I always have some snacks at my desk, in my car, or in my purse. This will keep you from being tempted to eat the free bread. Better yet – tell your server not to bring any bread to the table. [BTW – If you’re always starving, you may want to up your fat and starchy vegetable intake.]
    • Look at the menu ahead of time. Have a game plan for a couple of options of what you can eat at that restaurant (and know what you’ll have to ask them to remove). I always ask for double veggies instead of rice. Don’t be afraid to ask for what you need. Servers are more than willing to be accommodating as long as you ask nicely!
    • Avoid choosing the restaurant that serves your favorite [insert non-21 DSD food here]. If you love and cannot resist pasta, don’t go to Maggiano’s or The Spaghetti Factory. If you love and can’t resist fries and a milkshake, avoid going to The Counter.
    • Stay tuned for my local dining out suggestions!
  7. If cooking and meal prepping are new to you or you’re just feeling BUSY and overwhelmed, here are a few hacks:
    • Buy the pre-cut veggies at the store
    • Buy a rotisserie chicken from Whole Foods
    • Smoked Salmon (ready to eat from TJ’s or Whole foods)
    • Buy the pre-washed lettuce and salad fixings for quick and easy salads
    • Crockpot meals!!
    • Pressure Cooker Meals (even more !!! than crockpot meals!)
    • Use a food processor for quick chopping of a bunch of veggies
    • Cook in bulk. I ALWAYS cook enough for leftovers. My bare minimum goal is four meals from every recipe (i.e. dinner and lunch the next day for both Jim and I). But usually I try for even more meals than four.
    • Soups. They are relatively easy to make, they’re healthy, and they provide 6+ meals. You can also freeze extra soup!
    • When I’m feeling overwhelmed with too much to cook and do in the evening, I choose the quickest dinner possible out of the available options and I get that chopped, prepared, and cooking. While tonight’s dinner is cooking, I ALWAYS do some additional food prep/cooking. [Just continue working in the kitchen until dinner is done cooking.] Whether it is just cutting up veggies for salads the next day or prepping my salmon to roast in the oven. [Side note: I’m ALWAYS listening to a Podcast or an Audible audiobook – just ask Jim. I feel much more productive if I’m chopping and “reading” or washing dishes and “reading”.]
  8. When you’re feeling like quitting, remember these two things:
    • It’s only three weeks. You can literally do anything for three weeks. 🙂
    • Don’t focus on the things that you are giving up. Instead, focus on what you gain: freedom body pains and problems, control over food, and health.

Don’t hesitate to reach out for help. You can do this!!!!

Hugs and Health <3,

Katie


Ready to Detox? The 21 DSD Q&A

Are you on a Blood Sug1-21DSDCoach-Im-Certified-Graphicar Roller Coaster? Need coffee, sugar, or other pick me ups just to get through the day? Are you feeling like you need a reset?

Then you are in the right place! I am a Certified 21-Day Sugar Detox Coach. Please read through the Q & A before we can get started. 🙂

21 Day Sugar Detox Question and Answer:

Do I need a 21 Day Sugar Detox Coach?

Why should I get a coach for The 21 Day Sugar Detox?

  • Accountability Partner – I’ll act as a partner in helping to keep you motivated and committed to The 21DSD.
  • It’ll provide a sense of community with our group members.
  • I will provide personalized help for your specific needs.
  • It’s easier than going it alone, especially if you haven’t made drastic changes to your diet before.
  • I can provide you with suggestions for local resource options

What experiences do you have working as a Coach?

  • Worked with about 30 different clients of varying ages, health needs, and diets.
  • Specializing in blood sugar regulation, candida infections, cancer & recovery, digestion problems, pregnancy, diverticulitis, and skin problems.
  • I’m also an elementary school teacher, which is essentially an academic coach for children. 😉

How will your coaching help me personally?

  • Daily three-minute educational videos, check-ins, and support
  • Exclusive access to our 21 DSD Facebook group for resources
  • Participant workbook with The 21 DSD detox curriculum
  • Daily motivation
  • Local suggestions for eating out
  • Local suggestions for grocery shopping and shopping lists
  • In person meetings offered at a discounted rate for those that are interested (this not included in the $85 Coaching Fee)
  • Results!

Do I need to be “paleo”? Can vegetarians participate? Pregnant or Nursing Mothers? Athletes?

  • You do not have to be paleo to participate.
  • Pescetarians (vegetarians that eat fish) can participate in the 21DSD.
  • If you are pregnant or are nursing, there are modifications that you can make in order to complete the 21DSD.
  • There are also modifications for athletes as well.

How much does it cost?

  • August group Online price: $85 per person (guidebook included!)
  • Local August in-person group: $120 per person (guidebook included!)

When does the 21DSD start?

  • Our detoxes generally start on the first Monday of the month, with coaching and prepping for the detox starting the week before. You can actually start whenever you’d like, if our start date doesn’t work for you.
  • August Detox – coaching begins 7/31, detox begins 8/7
  • September Detox – coaching begins 9/4, detox begins 9/11 (shifted to avoid labor day)
  • October Detox – coaching begins 9/25, detox begins 10/2
  • November detox – coaching begins 10/30, detox begins 11/6
  • December detox – coaching begins 11/27, detox begins 12/4

Ready to join?

I’m ready to join, Coach!

  • Simply send $85 (online)/$120 (in-person) to me via my PayPal using this email address: cleaneatingwithkatie@gmail.com
  • OR comment here and I’ll send you a PayPal invoice

I’m ready to join, Coach!  AND I want ALL THE SUPPORT

Not ready to join?

  • I’ll be running another group starting when you’re ready! Email me!
  • I also offer one-on-one holistic nutritional counseling in which I provide menu planning, supplement suggestions, recipes, educational handouts, and more!

Refund Policy:

Participants may postpone their detox start date within three months of payment. Once materials have been distributed, no refunds will be issued.

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