21dsd pic

Starting the 21-Day Sugar Detox

Towards the end of my December recap post I briefly mentioned embarking on the 21 Day Sugar Detox. Here is some information on how I discovered the detox and my experience thus far…

I dipped a toe into the pool of podcasting over the summer at the start of my dietetic internship/grad program. Normally I like to stay up late and research interesting fitness and health related topics to stay current with the literature and become more knowledgeable for my clients and myself. However with my day spent at the hospital and my nights consumed with grad work I began losing out on my research time (and sanity! haha).

 

A friend suggested I start listening to some health podcasts during my long commutes to and from the hospital. This is how I discovered Balanced Bites Podcast and co-host Diane Sanfilippo’s 21-Day Sugar Detox.

I’ll be honest, with my background in nutrition I can be very skeptical while listening to these wellness podcasts, but co-hosts Diane and Liz preach the same nutrition beliefs as myself. These ladies get me through a 2 hour commute each day with discussions ranging from nutrition for thyroid functioning to gut health to skin care. Through my incessant podcast listening Diane mentioned her 21-Day Sugar Detox book and I was immediately hooked.

Again, I’m pretty skeptical when it comes to buying nutrition books but I trusted Diane and went forward with my purchase. The detox wasn’t filled with wacky juice recipes, soup cleanses, etc. but rather whole foods, clean and tasty recipes and insightful information.

Side note: I originally had a colorful picture of fruits, veggies and proteins but found an avocado putting on pants to be more interesting

Anyways! In her book, Dianne goes through a preparation phase, which includes enlisting friends or family to embark on the detox journey. I have successfully recruited my mom (the sweets QUEEN), my dad (the carb loving Italian), and my brother (the “if you don’t put your name on it I’m eating it” offender). The day before the detox we all indulged in some creamy Cold Stone ice cream before saying “sayonara!” to all things sweet.

Today is day 2 and everyone seems to be holding up pretty well! I will fill everyone in on our triumphs, struggles and (hopefully) progress!

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Healthy lunch Ideas

Healthy Habits Pt 2: Cleaning Up Lunch

Last week in THIS post we discussed how to tweak your breakfast in order to instill long lasting energy, satiate hunger and trim your waistline. Hopefully you were able to implement some of these ideas and are ready to hear all about healthifying lunch!

During the day you should be tapering your meals down.

Eat breakfast like a King, lunch like a Prince and dinner like a Pauper. We ate a larger amount of the days calories at breakfast so now it is time to lunch like a Prince…

Lunch is not necessarily going to be smaller, but should be lighter than breakfast in terms of calories and carbs. It is important to carryover the same breakfast principals such as incorporating quality protein, healthy fats, non-starchy veggies and good natural complex carbs. In order to decrease the amount of calories consumed at lunch while still staying full it is important to include lots of non-starchy vegetables.

I personally experience a energy slump between 11:00 and 2:00PM which is reversed with a nutrient dense midday meal.

Lets think about how to put together a healthy lunch…

Start with a protein:

  • chicken
  • turkey
  • ground beef
  • ground turkey
  • salmon
  • cod
  • shrimp
  • organic deli meats (like Applegate)
  • etc.

Add in fat(s):

  • grassfed butter
  • olives, olive oil
  • full fat cheese (if able to tolerate)
  • avocado, avocado oil
  • coconut oil
  • almonds, brazil nuts, chia seeds, flax seeds, pumpkin seeds, walnuts, pecans, etc.
  • pesto sauce
  • etc.

Go crazy with non starchy veggies:

  • artichokes
  • asparagus
  • broccoli
  • brussel sprouts
  • cauliflower
  • cucumber
  • eggplant
  • garlic
  • green beans
  • jicama
  • kale
  • mushrooms
  • onion
  • peppers
  • spinach, romaine, arugula and any other leafy green
  • etc.

Incorporate a small portion of complex carbs like good whole grains and starchy vegetables (sorry! no refined breads and pastas) :

  • beets
  • green peas
  • pumpkin
  • rice
  • squash
  • sweet potato
  • sprouted whole grain bread (Ezekial bread!)

Add a little dairy

  • If you are able to tolerate dairy I recommend opting for grassfed choices

Now that you’ve chosen from the list, just put it all together…

Sample lunch ideas:

  1. Spinach salad topped with nitrate-free organic deli turkey, chopped beets, jicama, cucumber, olive oil and a sprinkle of walnuts
  2. Romaine Lettuce Wraps filled with flank steak, peppers, onion, rice and salsa
  3. Sandwich using Ezekial bread, grilled chicken, a slice of organic nitrate-free bacon, a slice of grassfed cheese
  4. Spaghetti Squash with pesto, ground chicken meatballs and sautéed veggies

Bottom Line:

  • eat lunch like a Prince making it lighter than breakfast. The meals listed above may seem like a lot, but loading up on non-starchy veggies increases the volume of your meal while still remaining low in calories and carbs
  • incorporate protein, healthy fats, lots of non starchy veggies, and a bit of complex carbs
  • feel free to add in a little grassfed dairy if you can tolerate it

Stay tuned for my take on Dinner this time next week*

Back Workout Trisets 1

Tri-Set Back Workout

I try to incorporate tri-sets into my weekly routine. Not only are tri-sets super effective, but they shave time off your workout and keep gym boredom at bay.

During this form of training you will perform 3 consecutive exercises with little to no rest in between. Once you complete the first tri-set rest for 60 seconds and repeat it 3-4 more times.

You can incorporate more than one muscle group into tri-sets. For example, if you did an upper body splits a sample tri-set could be…

  • Chest press
  • Bicep curl
  • Lat pulldown

I tend to do more isolated workouts therefore my tri-sets focus on one muscle group at a time. Since these workouts can be very taxing on your muscles I recommend doing no more than 3 tri-sets per workout. However, you know your body best, so go based on how you feel!

Here is a back workout to get you started: