My 21DSD recap

Hi! Happy Thanksgiving! (currently flying to Fargo so wanted to update before I unplug for the long weekend)

I finished the 21 day sugar detox over the weekend. Hurray!

Here are my thoughts about how it went.

It was hard, but not as bad as I thought it might be. I did the Level 2 plan so was still allowed to have full-fat dairy, but no grains, no sugar, no added sweeteners, etc.
I did go out to eat a few times, and probably was exposed to things I wasn't supposed to eat. And yes, I had a few sips of wine here and there. So I definitely was not perfect, but I still think it was a great experience.

Week 1: I had no trouble the first 3 days or so. After that I had some headache issues, crankiness, and fatigue but that cleared quickly. Had fun trying new recipes and I thought that I could do this no problem! Things I was loving: egg frittatas, salads with oil and vinegar and tons of veggies, green smoothies, kombucha.

Week 2: Tons of energy! I had less and less of that 'must eat now' type of feeling during the middle of the day or at the end of work. I felt my appetite was much more controlled throughout the day. I found so many great recipes that we incorporated into our nightly meals. I must admit I was surprised at how sweet a green-tipped banana tasted towards the end of the week. Things I was loving: acorn squash, eggs with spinach, butter coffee.

Week 3: Still felt great, but somewhat overwhelmed at the amount of preparation it was taking to stay compliant. I usually meal plan and grocery shop on the weekends and then try to prepare some food as well. But we had some family stuff going on and the weekend was busy and it didn't happen. So towards the end of the week I was eating a lot of hard-boiled eggs, nuts, grass-fed cheese, and almond butter. Definitely did not have as many veggies as I would have liked, but still able to stay on track. Towards the end was definitely sick of eating green apples and green-tipped bananas, as these are the only fruits besides citrus that are allowed. Things I was loving: coconut smoothies, butter coffee with pumpkin pie spice.


favorite meals over the 3 weeks:
tacos with lettuce wraps
egg muffins (check pinterest, tons of easy options)
pumpkin pancakes
chicken pot pie --even the hubby raved about this one (from the 21DSD book)
zucchini crust pizza
vanilla bean n'oatmeal

Looking back, I can find several things that have changed. I really think it altered my taste buds. I had a piece of pumpkin pie at a family pre-thanksgiving and it was so sweet I couldn't finish it. Also I have had this hip pain off an on for awhile and that disappeared. Sugar is inflammatory so I wonder if it was contributing to my joint pain. And, my energy was stable throughout the day. No more 'hangry' and 3 pm brain fog for me!

I plan to incorporate some things back into my diet, like occasional honey, maple syrup and other natural sweeteners. I also plan to add more fruit as I think berries are so vital to health as they contain such high doses of phytonutrients and anti-oxidants. I will also add some gluten free grains like quinoa and gluten-free oats from time to time. This whole experience has made me much more aware of how food can make you feel like a million bucks, or like crap. I choose to feel great!

have you ever thought of doing a sugar detox? I may do another one after January 1st. Maybe I can convince some of you to join me?

All about the 21DSD

Hi friends!

I'm almost 2 weeks into this sugar detox, and by far the biggest question I get is, um why????

For starters, I think a good reset is important to overall health. In addition, getting more in tune with cravings and why they occur is important. There is a reason the whole concept of mindful eating is gaining more steam.

In addition, this time of year is so full of sugar! Holiday parties, family dinners, goodies at the office. There are sweet treats everywhere you turn. For me, I feel like I don't always crave a lot of sweets and I've been eating a more 'real food' diet for quite a while and do my best to avoid refined sugars. But it can be hard to say no when they are always right under your nose. The problem with the standard American diet is that sugar is found in so many packaged foods, diet/low-fat foods and things you probably never even realized! Take a look at some labels in your pantry, and you will be shocked! The other issue is that the names of hidden sugars are staggering. Cane sugar, high fructose corn syrup, maltodextrin, evaporated cane juice, etc to name a few. No wonder it can be so hard to stay away!

So the 21 day sugar detox, or 21DSD for short is a plan developed by nutritionist Diane Sanfilippo.
There are 3 levels of the program to choose from. It is very easy to follow, as she has a guidebook and also a cookbook with meal plans, in addition to loads of content on her website, and also you can sign up for even more support via an online program as well.

I have the guidebook, which has been a great resource. There is a whole section at the beginning that talks about reason behind sugar cravings and why people become so reliant on it for energy.

There are a lot of other resources to look at if you are interested in reading about all the bad things sugar can do, but here are a few highlights.

1. The average American eats 22 teaspoons of sugar a day. That is insane! Most of this sugar is found in processed, prepackaged foods and sweetened beverages. Most of these have very little nutritional value.

2. Sugar really is addicting! There are very complex hormonal cues that cause cravings and make you overeat. Sugar lights up the same part of the brain as things like cocaine and morphine. yikes!

3. When you eat sugar, your body produces insulin, which signals your body to store the  sugar or glucose in your liver and muscles. when you eat more and more bad carbohydrates, you need more and more insulin to keep your blood sugar levels under control. When you run out of space in your liver and muscles to store sugar, guess what happens? That resulting sugar is turned into fat and stored either as triglycerides in your blood, or adipose, aka body fat.

4. Fake sugar or sugar substitutes are no good either. The body gets confused because the hormone signals are disrupted. You get a sweet taste but no signal that you are getting fed. So the body turns up its hunger cues, causing you to actually eat and crave more!


If you want to learn more, definitely check out the links below for more information. I'll be back soon with my first full week recap of the detox.

Dr. Mark Hyman's Blood Sugar Solution
The 21 Day Sugar Detox
5 foods to help wean yourself off sugar

What is your relationship with sugar?


xo
kate

Post-Halloween Health Tune Up

Hi everyone,

Hope your halloween was great and you did not fall into a huge sugar coma! Our trick-or-treat is tonight. I love seeing all the cute costumes! The weather is going to be terrible so I have a feeling I will be bring a lot of candy to work on Monday. Next year I want to really try to do non-candy treats, like tattoos, vampire teeth, and other halloween goodies. I'm sure we will do some candy, but it would be nice to be able to offer another option for families who are interested.

Speaking of candy...I am doing a 21 day sugar detox starting Monday. I plan to write about the process throughout, so stay tuned.
If you are interested in joining me, check out the link below!

Also, I promised some easy ways to incorporate more veggies...here ya go!

1. Green Smoothies.

If you have ever googled how to get more veggies or browsed pinterest I'm sure you have seen something about a green smoothie. I know this is not a new idea, and I know I am not the only person to blog about them.
However, for busy mornings it is my go-to breakfast. I wish I had time every morning to have spinach and eggs but it ain't gonna happen :)

You can save money buy buying frozen chopped greens in bulk. I like using frozen because it keeps my smoothies cold and I don't have to add ice. I promise you cannot taste the spinach. So pick your favorite smoothie recipe, add a big handful and drink up!

2. Sneak 'em in to baked goods.

Add them to your muffins, bread, etc! Carrots or zucchini are easy choices and you can't taste them in the finished product. Just make sure when you add them you really soak up all the extra water, otherwise your muffins may end up too soggy.

Check out this recipe for easy zucchini bread. You could easily make muffins with this instead, just adjust the cooking time.

 Chocolate Zucchini Bread

3. Spice up your life! (ha)
Yes broccoli is going to be boring if all you add is salt and pepper. There are so many ways to incorporate more flavor to your veggies.

Try adding turmeric, as it is a potent anti-inflammatory aid! Mixing it with black pepper ups the absorption. Not sure you would like turmeric? here is an easy recipe that has other flavors to balance it out.

Oven Roasted Cauliflower with Turmeric and Ginger


4. Experiment with new ways to cook your veggies

Since it is fall, squash and other root veggies are EVERYWHERE. I really love roasting butternut squash with some olive oil and salt and pepper (400 for about 45 min depending on your oven, and make sure to flip/toss halfway through). If you are short on time, you can buy it already cubed and ready to go!

Here's a link that shows you how to easily cut and cube a squash. I will admit I am terrible at this, but I am determined to learn

How to cube a butternut squash

5. Be Prepared! (Lion King, anyone? no, just me? sigh)

Anyway...I definitely eat more veggies if they are ready to go in snack size containers. If I have it at work, I will eat it! So spend some time Sunday before the work week starts prepping and chopping veggies. My favorites to eat on the go are celery, peppers, and carrots. I have also started using jicama as well, which is so good with some freshly made guac! You can even buy a lot of these things already chopped. It is a little more pricey, but if you think you won't have time to prep, then go for it. Spending a little more up front is better in the long run than paying for all your healthcare costs from diseases related to obesity, etc.


6. Don't be afraid to try something new.

I read an article once that suggested people only rotated the same 10 or fewer vegetables. No wonder people think healthy eating can be so monotonous! Go to the store and pick up something you have never tried. Google can be your friend if you have no idea what to do with it. Try a CSA or local co-op if it is available in your area. Many times a recipe card is included with the veggies, especially if it is something unusual. Being adventurous in the kitchen goes a long way. Who knows, you may find your new favorite side dish!

What is your favorite way to incorporate veggies? Interested in some green smoothie recipes? I would be happy to do a whole post about them. Share in the comments below!

xo

kate

Feeling Minnesota...

Hi Friends!

Hope everyone is enjoying the last days of summer! (boohoo!)

Garret and I just returned from a 5 day vacation with my family in Minnesota, the 2nd annual Kessler family vacation at the lake!

Last year my mom and her siblings rented a cabin on a lake in Minnesota for a week. It was so fun that they decided to do it again, and this year Garret was able to make it!

If you have never seen Minnesota in the summer, you are missing out! It is so peaceful and beautiful and it is definitely one of my favorite places to be when the weather is warm :)

Our five days were filled with boating, swimming, hiking and lots of competitive family gaming. 

Vacation is a time for letting go and enjoying yourself and your friends and family. Don’t worry, we did plenty of that! But balance is important in a healthy lifestyle, so I’ve got some tips to stay (somewhat) healthier during your travels

Healthy Travel Tips

1. Healthy Snacks
1. I always bring my own snacks when traveling. It’s cheaper than airport food, and you get to control what you are eating. 
2. My favorite choices are nuts, seeds, and fruit, fresh or dried. (make sure there is no added sugar). If it is a super long day of traveling, I like to bring small packets of almond butter and then buy a banana to put it on. Yum! If you want some more protein, you can bring the little foil packets of tuna, salmon, etc.
2. Drink Water. Lots of water! Planes are dehydrating! Any time the cart goes by ask for water! Avoid soda and other high-sugar, calorie-laden drinks.
3. Do something active every day. Even though all you want to do is lay on the beach and drink margaritas (nothing wrong with that) make sure you spend at minimum 20 minutes a day moving! On this vacation we did a 3 mile walk or run, every day. We also did the paddle-boat, hydrobikes, and my favorite, the SUP, or standup paddle board. 
1. I like to have a few 10-20 minute videos ready to go on my computer to do some body weight/toning or yoga at least 1-2 times during the vacation. There are tons of videos you can find on youtube, or sites like dailyburn.com, or barre3.com
2. Pinterest is also a great source to find travel/hotel type workouts that do not require any equipment. Check out my boards for some inspiration!
4. The main event
1. Focus on the in-season fruits and veggies. Make sure at last half of your plate is greens/veggies/fruits at every meal. This will help to fill you up and give you necessary nutrients that your body needs.
2. When ordering out, grilled, steamed, and baked items are all better choices than fried.
3. If you want something more decadent, share it! This goes for desserts, appetizers, lobster mac &cheese, etc. That way you do not feel deprived but also don’t feel the need to wear sweatpants the rest of the trip :)
5. Alcohol
1. Nothing wrong with kicking back with cold one (in moderation, of course)!
2. Avoid pre-mixed, frozen drinks. If you want, make your own with fresh fruit juice. 
3. Use this tip I learned from Bethenney Frankel (don’t judge me). For a “skinny” cocktail, mix whatever spirit you like with club soda, and then add a splash of juice.
1. for example: if you like vodka with cranberry juice. ask for vodka, club soda, and a splash of cranberry. Or if you like margaritas. ask for tequila, club soda, and then fresh lime juice.
4. Alternate alcoholic drinks with water. Trust me, you will feel better in the morning!

 I hope these tips can help you on your next trip! Speaking of, name one vacation spot you’ve always wanted to travel to. Mine is Greece! Someday…

xoxo

kate