Fed & Fit

21-DSD

21-Day Sugar Detox | Introduction

21 DSD | Fed and Fit-2

Diane Sanfilippo, author of Practical Paleo, has crafted a brand new, 3-week program to help guide absolutely any person through a thorough, customizable sugar detox. She has a number of resources available on her site Balanced Bites in addition to her freshly released book, The 21-Day Sugar Detox {21-DSD}. Aside from working through the 21-DSD for my own bodily clarity, I’m documenting my daily meals and experience as an additional source of guidance and inspiration for any of you considering the detox.

The 21-DSD | Details

Length: 21 Days {three weeks!}

Program: Level 3 with the Energy Modification {for days I workout}

21-DSD Objective: The overall goal of the 21-DSD is to help your body over come its addiction to sugar. An addiction that is probably unbeknown to you! The ways a sugar addiction can manifest are many: breakouts, inconsistent energy, sugar or carb cravings, irritability, etc. Sound familiar? Sugar has wiggled its way into almost every packaged food on the shelves. Furthermore, we’ve become accustomed to expecting {even needing} its reassuring taste. Even the most well meaning Paleo-friendly lifestyle plans can include a great deal of dietary sugar. The problem is that we’ve become so accustomed to the nutritionally empty, sugar-loaded foods of today that we’re left nutritionally deficient, with a haunting of unwanted toxins, and an overloaded digestive system. The good news is that our bodies WANT to heal. We just haven’t given our natural system enough of a break to do its awe-inspiring work. The BEST way for us to overcome our addiction and allow our bodies to detox naturally is to eliminate the toxins, sugars, and cravings from our lifestyle.

My Objective: To free myself from my own sugar addiction, maximize energy, maintain consistent positivity, and heal my digestive tract.

What to Expect From Me: While I don’t generally weigh or measure my food, I’ll do my best to report approximate quality and quantity. I usually just eat until I’m not hungry anymore …so the amounts will probably vary from day to day. I also travel quite a bit so you will probably see me eating out. I’ll do my best to offer detailed advice on what to order at various restaurants. For more tips, check out my Paleo off the Menu video series. Overall, I promise to give you an honest account of my experience. I’ve also developed some recipes just for this detox! My Paleo Detox Salad was the 1st, so keep an eye out for the rest!

Note: Diane has a well thought-out questionnaire in her book, The 21-DSD, which will help guide you towards the best program level for YOU. Because I’ve lived a relatively clean Paleo lifestyle for over 3 years, I’m a good candidate for Level 3. I’m opting for the Energy Modification due to my participation in CrossFit.

For more details about what foods are and are not included in the three different levels of the 21-DSD, I recommend you snag a copy of the book!

Day 1 | Friday, November 1st

21 DSD | Fed and Fit

Breakfast Snack Lunch Snack Dinner
3 eggs scrambled w/4 oz breakfast sausage & 1 cup packed baby kale; 1.5 cups coffee Just lots of water at my office! {OUT} Chipotle salad: romaine lettuce, ~6 oz chicken, ½ cup pico, ~4 Tbl hot salsa, ¼ cup guacamole, lemon juice 2 oz beef jerky, sparkling water, ¼ cup pumpkin seeds 6 oz mesquite smoked steak, 3 peel n’eat shrimp w/lemon, ½ cup mashed sweet potato
Sleep Time Sleep Quality Exercise Mood & Energy
10:30 p.m. – 6:30 a.m. {8 hours) Poor! I woke up a LOT {normal for me} None Not great. I was either calm or irritated.

Day 1! I’m stoked! I’ve gotten into a pretty bad sugary habit. I’m well aware of sugar’s powerful addictive properties, but used my development of Paleo-friendly Halloween, Thanksgiving, and Christmas treats as an excuse to table my better sense. Not that I don’t stand by my treats, I just don’t recommend you eat as many of them as I did. For example, I’ve made my Paleo-friendly donuts about 8 different times in an effort to perfect the recipe …and I’ve consumed about 60% of those. They’re amazingly delicious {recipe will be up in early December} but those donuts, in addition to all the other sweets I’ve been inhaling, have thrown off my wellbeing and balance. I’ve been breaking out more than normal, unusually irritable, and more stressed than necessary. SURE I’ve got a lot going on, but that’s no reason to compromise my clarity and happiness. Time for a change! Time for a detox! I owe it to my family and myself. I was thrilled to review a copy of Diane’s new book and am double thrilled to share my work through her program here with you.

Day 1 was pretty easy for me, folks. And don’t worry, I’m not overconfident that the entire program will be this easy. I had a nice big breakfast, Austin brought me one of my favorite lunches to work, we hopped in the car for a roadtrip across Texas {hence the jerky and pumpkin seeds}, and then met my family and friends from Ohio in time for a late steak dinner. I did have one moment of crazed “I need something sweet!” at about 3 p.m. when we were running late and I was staring at the Paleo chocolate chip cookie dough in my fridge. Lucky for me, Austin put a piece of jerky in front of my face and poured me a glass of sparkling water. I’m so lucky to have him.

Day 2 | Saturday, November 2nd

21 DSD | Fed and Fit-3

Breakfast Snack Lunch Snack Dinner
Carrot, bacon, and kale hash with two sunny-side up eggs 1/8th cup natural almonds, water Green-tipped banana, ¼ cup almonds, sparkling water Water! {OUT} Beef burger patty, ¼ cup avocado, bacon, pickled jalapenos, 2 cups raw veggies
Sleep Time Sleep Quality Exercise Mood & Energy
8:00 a.m. – 6:00 a.m. {time change!} Good! Golf {mostly walked} Good! Lots of energy until 8 p.m. …ha!

What a day! I woke up bright and cheery {opposed to my high probability of waking up after too much Friday night wine and chocolate}. I played a gorgeous round of golf, packed some 21-DSD friendly snacks, and was the envy of the dinner table with my veggie-tastic burger. I did learn one very important lesson today …I cannot eat almost a whole cup of almonds without consequences. My mini intolerance peeped his little head that afternoon. I was bloated and so uncomfortable. Noted! I’ll be finding nut-free snacks for the remainder of the detox.

Day 3 | Sunday, November 3rd 

21 DSD | Fed and Fit-4

Breakfast Snack Lunch Snack Dinner
5 pieces thick bacon {whoa, I know}, 4 scrambled eggs w/roasted salsa, ½ cup fresh grapefruit None, I was full from breakfast still! Paleo Chicken Pesto Salad in a green chard wrap. {recipe soon!} Sparkling water and seasoned bell pepper slices Smoked salmon, capers, horseradish, beef sausage, mustard, bell peppers, coconut milk on ice
Sleep Time Sleep Quality Exercise Mood & Energy
8:00 a.m. – 6:00 a.m. {time change!} Good! None Good! Lots of energy until 8 p.m. …ha!

I love Sundays. It’s the one day of the week that’s socially acceptable to do what I do. You know? I get to cook all day, photograph, feed people {the football watchers} at odd hours, read, research, and write. Love it! I had a MASSIVE breakfast. I can’t exaggerate how large it was. I made myself a reasonable plate {see above} but, after I finished and I downed a huge glass of water for good measure, I was still hungry. Maybe the baked bacon was that good. Who knows. Who cares! It was tasty and I was full. I have found that now only 3 days into the challenge, I’m on or off. I haven’t had any drowsy or in-between moments. I’ve woken up bright, cheery, ready to go! I work my tail off and then as soon as I’m tired, I’m tired! Ready to sleep. I fell asleep on the couch at 8 p.m. with my textbook in my lap. It feels great to get so much out of the day.

Day 4 | Monday, November 4th  

photo 1

Breakfast Snack Lunch Snack Dinner
Leftover beef sausage, kale, and egg scramble {2 eggs-worth}, Venti iced unsweetened passion tea from Starbucks {OUT} Peppered shrimp, purple cabbage slaw, 3 oz roasted salmon, ½ cup root hash 1/3 avocado slices with kosher salt, hot almond milk with ginger and cinnamon Leftover Paleo Chicken Pesto Salad with wilted green chard salad, water
Sleep Time Sleep Quality Exercise Mood & Energy
9:30 p.m. – 6:00 a.m. {8.5 hrs} Fell asleep fine but woke up a few times, tossed n’turned. None Good! Highly productive and happy.

The headache I woke up with today surprised me. Headache? Hm, I didn’t have any wine. Or beer. Or pizza. Or ice cream. My diet is cleaner than ever. Why the headache? It’s probably due to a multitude of reasons; one of them being that I’m going through a DETOX and maybe the toxins are working their way out of my tissues. I’m also not positive that I drank enough water the day before. Water is so important. High time I practice what I preach! Here’s how to figure out how much water to drink: body weight {mine is 138} divided by 2 = # of ounces of water you should consume each day at minimum {mine is 69 oz, or just over a ½ gallon}. Increase with more activity and lots of sweating. I enjoyed a lunch out on the town with my Mom! It was an early birthday celebration. Although you can’t control each and every ingredient in addition to responsible sourcing while eating out, it’s still possible to get close.

Day 5 | Tuesday, November 5th    

photo 2

Breakfast Snack Lunch Snack Dinner
4 pieces thick crispy bacon, 2 sunny side large eggs, 1 cup sauerkraut, ¾ cup charred multi-colored bell peppers, coffee w/almond milk ginger & cinnamon ½ avocado w/kosher salt, water water water Leftover Paleo Chicken Pesto Salad with a whole head of wilted lettuce, water ¾ cup ginger cinnamon chia pudding {OUT} Thai beef salad which included approx. 4 oz beef, 3 cups raw veggies, juice of ½ lime
Sleep Time Sleep Quality Exercise Mood & Energy
10:30 p.m. – 6:00 a.m. {7.5 hours} Aide from my wrestling with a mini schnauzer for pillow space and the vivid nightmare about Real Housewives, I slept great. None. High energy but stressed!

What a day, what a day! Due to a logistics oversight, I had to spend the night and day in College Station until my ride {Mr. Handsome Boyfriend} could take me to a class I’m taking in Austin, TX. I soaked up every minute! It’s amazing what you can get done when you hit the ground running at 6 a.m. and only pause to brush your hair, hop in the car for a conference call, and roll into your next activity with that “I’ve accomplished so much” glow.

One of my mal-nutrition demons has surfaced these first few days of the detox in the form of really painfully slow digestion. Today I decided to kick it in the butt. It’s my 3rd day of Magnesium Citrate supplement, 2nd day of sauerkraut, and 1st day of a gooey chia seed pudding. I’m determined to get things moving. Sorry for the over share, but I’m pretty positive I’m not alone in this struggle.

Day 6 | Wednesday, November 6th    

photo 3

Breakfast Snack Lunch Snack Dinner
3 eggs over easy, 1 cup shredded carrot hash, black coffee Beef jerky, sparkling water Mixed greens, smoked salmon, capers, carrots, lemon juice Chamomile tea 6 oz peppered salmon filet, 2 cups roasted brussels sprouts and parsnips, water
Sleep Time Sleep Quality Exercise Mood & Energy
12:30 a.m. – 5:00 a.m. {4.5 hours} It was great while it lasted 1 hr CrossFit Waking up was slow but I had a great, productive day. Was pretty sleepy around 7 p.m.

Best news of the day? My digestion attack plan worked! I couldn’t tell you exactly what of my methods was the most affective, but the combination of everything cured me of my frozen bowels. What I recommend if you’re experiencing the same: water, magnesium citrate supplements, fermented foods {like sauerkraut}, and viscous seeds {like chia and flax}.

After getting home really late from my night class, I was still determined to have the most productive day ever. I woke up early {despite so little sleep}, hit up my CrossFit class {I missed you guys}, re-met my previous split jerk 1 RM PR of 145# {bam!}, and even knocked out a fun coffee meeting before coming home for breakfast. All-n-all, I had the most invigorating conversations today. We’re planning something pretty major that I’ll announce soon enough. You’re going to be so excited. Because I didn’t make time for snacking, I was ravenous before dinner. I almost threw the entire contents of my freezer into the oven.

Day 7 | Thursday, November 7th   

21 DSD | Fed and Fit-7

Breakfast Snack Lunch Snack Dinner
Pete’s paleo bacon (4 pieces), ¾ cup asparagus & egg scramble, 2 cups coffee w/almond milk Beef jerky {~2 oz}, ¼ cup pistachios, water {OUT} Whole Foods Salad Bar: arugula, roasted garlic, capers, kalamata olives, roasted chicken, artichoke hearts, water Sparkling water, ¼ cup Unsweet coconut chips, 1/8cup pumpkin seeds, ¼ cup pizza flax chips, ¼ cup seaweed chips {OUT} ¼ roasted herb chicken and 1 cup green beans and zucchini {cooked in butter}, lemon chamomile tea before bed
Sleep Time Sleep Quality Exercise Mood & Energy
10:30 p.m. – 6:00 a.m. {7.5 hrs} Good, wanted more None Good energy and mood! {even through a conference cocktail event that I couldn’t partake in}

Today is the story of a girl on a sugar detox who rented a car and drove to a conference sure to be full of sweets, tasty breaded foods, cocktails, and long-lost friends. My advice for those of you heading to a social or work event full of food and drink: bring your own 21-DSD friendly versions! Sure enough, as soon as the afternoon desserts hit the buffet table just beside my booth, I was instantly jealous. People were walking by with cups of crème brulee, bunuelos, and terimisu. Before I fitfully threw my DSD out the window, I grabbed my bag of unsweetened coconut chips, poured them on a plate, and started munching. It worked! When the bars opened and my friends kept popping by my booth asking if they could bring me a drink, I’d take a big slurp of my sparkling water, smile, and say no thank you. The culture of food and drink are really important to me, I’m learning. My most prevalent challenges with this detox are shifting from chemical cravings and bodily reactions to my desire simply to share and experience foods with other people.

Day 8 | Friday, November 8th   

21 DSD | Fed and Fit-8

Breakfast Snack Lunch Snack Dinner
{OUT} 4 eggs over easy, ¾ cup sauerkraut, 4 pieces bacon, 3 cups black coffee None {OUT} Whole Foods Salad Bar: 3 beef cabbage rolls, ¾ cup green beans and carrots, water 2 oz beef jerky, ¼ cup pizza flax chips, sparking water {OUT} 10 mussels w/bacon and butter, pan-seared veal {~6 oz}, 4 sprigs asparagus
Sleep Time Sleep Quality Exercise Mood & Energy
9:30 p.m. – 6:00 a.m. {8.5 hrs} Not that great. I don’t sleep well when I’m away from Austin {I know …I’m one of those!} 2 mile speed walk @15% incline Great until dinner. I was sleepy and not following the conversation well.

After going to bed early in my hotel room, I woke up refreshed and ready for a little dedicated exercise. Because I was one of those misdirected cardio-obsessed girls in college, I have an aversion for running on treadmills. SO, I walked instead. Even though it felt like “exercise” and not the fun I now look for in my physical activities, I was happy to get in a sweat. I must tell you about my breakfast. It’s really important for me to enjoy a BIG, healthy breakfast. It helps me roll through the rest of my day without major pangs of hunger. When I left my breakfast order on the door the night before, I filled up their “special notes” section with the following: “please cook the eggs in butter and may I have a side of sauerkraut? :)”  I asked for sauerkraut because I noticed a Ruben sandwich on their dinner menu. It worked! The delivery guy joked that I had the most interesting breakfast of the week, but I was happy to be full and healthy. My point: never be afraid to ask for what you want. You just might get it!

I finished up my business in Houston and headed to College Station in time for dinner with the birthday girl, my Momma! We went to a great restaurant in College Station {Amico Nave} where I ordered pan-seared veal and asparagus. I could’ve opted for the straightforward beef, salmon, or chicken …but I was getting tired of all those foods. I’m a girl who loves {even depends} on variety.

Day 9 | Saturday, November 9th    

21 DSD | Fed and Fit-9

Breakfast Snack Lunch Snack Dinner
{OUT} 4 eggs over easy cooked in butter, 2 sausage patties, 1 cup steamed broccoli, black coffee ¼ cup unsweetened coconut chips, water Beef, tomato, bacon, avocado, ginger, and wilted kale skillet 2 oz beef jerky, unsweetened iced tea, ¼ cup unsweetened coconut chips, ½ cup pistachios, sparkling water Very little – I didn’t feel well. Bite of steak and a bite of spaghetti squash.
Sleep Time Sleep Quality Exercise Mood & Energy
10:30 p.m. – 6:00 a.m. {7.5 hours} Great! None High until early evening.

After waking up early and getting a good amount of work done before the rest of the house was stirred, I was famished. Our gathered football weekend family decided that running to the nearest Kettle {a pancake house} was in order. We’d grocery shop after. When the waitress brought me my “odd” order, she couldn’t help but say “it actually does look pretty good!” I cracked up. I must be a walking oddity. A makeup-less girl dressed in yoga clothes asks for 4 whole eggs cooked in butter, black coffee, sausage, and steamed broccoli. She didn’t know what to think of me.

Austin and I drove about 1.5 hours from College Station to Golinda, TX to watch two of our friends wed. It was one of the most humble, most touching ceremonies I’ve been to …maybe ever. The groom is a preacher in the small town while he finishes his doctorate at Baylor University. They were married at noon in Morgan’s {the groom} church and it was PACKED. The bride’s father {also an ordained preacher} conducted the ceremony. The humble reception was across the street at the Volunteer Fire Department. With both sweet and unsweet tea pre-poured in iced and sealed glass jars {a collection Morgan has been working on for years}, I was thrilled to have an option other than water. Friends of the family supplied the pies, games littered the tables, and the bride was breathtakingly gorgeous. After Austin and the other guests enjoyed pie, cake, and sweet tea, I counted down the minutes until I could be back in the car with my bag of beef jerky.

While marriage is still something for the distant future, Austin and I were happy to see something similar to what we envision for ourselves.

Day 10 | Sunday, November 10th    

21 DSD | Fed and Fit-10

Breakfast Snack Lunch Snack Dinner
Chorizo and egg scramble {3/4 cup}, 1 cup sauerkraut, cinnamon ginger coffee Go Raw Pizza Flax Chips, 1 green-tipped banana, sparkling water {OUT} Beef lettuce burger with bacon, jalapenos, avocado, pickles, onion and ½ cup sautéed veggies Unsweetened iced tea with lemon Lemon caper spaghetti squash with sausage, chocolate chia pudding, and two 21-DSD cinnamon cookies
Sleep Time Sleep Quality Exercise Mood & Energy
9:30 p.m. – 6:00 a.m. {8.5 hours} Really great. Slept through the night and woke up ready to go. Round of golf {mostly walking} Really great! Especially after I was convinced to leave my computer and enjoy the afternoon.

Not quite sure how the day would end up, I woke up early again and dedicated myself to crossing more items of my list. By 8:00 a.m., I’d edited photos and written the post for the Paleo Chicken Pesto Salad, enjoyed a cup of almond milky cinnamon ginger coffee, and started on the chorizo breakfast scramble to feed 7 mouths. I love getting so much done before noon. While I settled in for an afternoon of more virtual accomplishments, I was convinced to join my parents and Austin for a round of golf {thanks, Mom!}. I’m SO glad I did. I killed it! I finished at 18 over {90}, which included a few triple and a half dozen double bogies. I even earned myself an honest eagle. I’m almost convinced this 21-DSD is making me a better golfer.

When the question came up for dinner, I made the mistake of telling my family that “if I were you, I’d be ordering pizza, pouring myself a beer, and finishing it off with a big bowl of that cookie dough ice cream.” Apparently I was too inspiring because they took my advice. In an effort to make myself as un-jealous as possible, I whipped up a massive and delicious plate of lemon caper and browned butter spaghetti squash with breakfast sausage, a batch of Diane’s cinnamon cookies from the 21-Day Sugar Detox Book, and a cup of chocolate chip pudding. I wasn’t jealous at all and, for the first time in a while, was stuffed.

Day 11 | Monday, November 11th    

21-DSD | Fed and Fit_11

Breakfast Snack Lunch Snack Dinner
3 eggs scrambled, 2 sausage patties, coffee, 2 Cinnamon Cookies {recipe in 21-DSD book} 2 Cinnamon Cookies, sparkling water {OUT} Zedric’s large brisket dinner {OUT} Starbucks venti iced unsweet passion tea ¼ roasted chicken, 2 cups steamed veggies, green apple, water
Sleep Time Sleep Quality Exercise Mood & Energy
11:00 p.m. – 6:00 a.m. {7 hours} Good! None High energy and great mood! Big, exciting day.

Big day ahead of us! We woke up in College Station, filled our bellies, and hopped in the car for a morning drive back home. The cookies I made the night before were doomed. I ate 2 of them for breakfast and polished off the rest for a mid-morning snack. Even though they’re not sweat, they tasted sweet to me! It’s amazing how your taste buds can reset so easily. 11 days in and a green tipped banana-sweetened cookie tastes like a cookie to me! I met with a friend and colleague of mine for lunch at his fantastic restaurant, Zedric’s. Zedric’s makes health conscious, Paleo-friendly foods, thoughtfully prepared, and ready for you to take home and eat off of during the week. It’s the perfect, gourmet solution if you don’t have time to spend in the kitchen.

While the first week and a half of this detox have been a success, they’re not really representative of my ideal eating habits. I usually prepare way more foods in advance {actually being home is helpful here}, and live out of my fridge. SO, ready to press our culinary reset button, Austin and I got cookin’ on Monday night. Meal prep night! I made a big frittata, some olive oil mayo, a bowl of chocolate chia pudding, grilled chicken breasts {thanks to my sweet boyfriend}, and set some beef bone broth in the slow cooker so we could have fresh broth with breakfast.

We snuggled up on the couch after our meal prep and supper, nursed my burnt hand {touched the frittata pan without an oven mitt …I always, friggin, do that} and watched some Breaking Bad. Does this show get any less stressful? We’re well into season 2 and man …it leaves me a ball of nerves.

Day 12 | Tuesday, November 12th    

21-DSD | Fed and Fit_12

Breakfast Snack Lunch Snack Dinner
Sausage, spinach, and tomato frittata, coffee, ¾ cup sauerkraut, beef bone broth Pumpkin seeds, hot green tea Leftover Zedric’s brisket dinner, ¼ cup salmon caper salad, ½ cup chocolate chia pudding, green apple Sparkling water, pumpkin seeds None 🙁
Sleep Time Sleep Quality Exercise Mood & Energy
10:00 p.m. – 6:30 a.m. {8.5 hours} Good except I woke up with another headache. Argh! None Pretty high energy and good mood, I had a long exhausting night though.

I feel like me again! Well, I felt like me after I took some Advil. Why the headaches?! Probably dehydrated. Again. I feel like me because I had a breakfast that I absolutely love. It was complete with eggs, veggies, meat, fermented cabbage, and bone broth. Yamie. Have you tried homemade bone broth for breakfast? It’s heartwarming, soothing, healing, and delicious. Give it a go!

Lunch was a flurry of random meals. Sometimes when I’m really hungry {because I waited until almost 3 p.m. to eat lunch}, I just start grabbing, making, and inhaling. I ate the delicious Zedric’s leftovers, made myself a massive creamy salmon salad, ate half of the chocolate chia pudding, and a green apple. It was a weird lunch. And I ate it all standing up in my kitchen. Gus got to lick the mayo spoon so he was okay with the weirdness.

I’m currently enrolled in a class that meets every Tuesday evening in Austin, TX. I usually hop in my car at least 3 hours early to make the {normally 1.5 hour} drive hoping to avoid traffic and get to town early enough to grab supper. No luck today. It took me exactly three hours and five minutes to get to class. I was five minutes late. Bummer. No dinner either. Double bummer. Strangely, though, I wasn’t famished! Maybe my weird late lunch paid off or maybe my energy reserve system is now well-oiled and working at top speed. I made my late sleepy drive back to San Antonio and snuggled up with my puppy.

Day 13 | Wednesday, November 13th    

21-DSD | Fed and Fit_13

Breakfast Snack Lunch Snack Dinner
Zucchini and sausage egg frittata, black coffee Chocolate chia pudding, sparkling water Creamy lemon pepper chicken salad, spinach, sparkling water 21-DSD Lemon Vanilla Meltaways, herbal tea Charred Lemon Turnip Greens, roasted lemon chicken, water
Sleep Time Sleep Quality Exercise Mood & Energy
12:30 a.m. – 6:30 a.m. {6 hours} Good while it lasted. Early, brisk walk with my Dad 🙂 Great! Had a really productive day working from home. Felt good until dinner.

My parents’ house is almost 30 minutes closer to Austin, TX {where I’m taking my night class} than my house, so I like to stay with them especially when Austin {my bf} is out of town. Lots of Austin’s. It can get confusing. I’m not the most alert driver after about 9 p.m. – so the sooner I can park, the better. I made it home safely and the next morning my Mom whipped up a delicious breakfast frittata and cut me a massive slice. After that breakfast and a chilly but heartwarming early morning walk with my Dad, I was ready to take on the day.

I had an awesome day working in so many different directions! Gus and I covered everything from press-kits, recipe development, corporate wellness programs, facility condition assessment R&D, photography, and even a little laundry.

The day was all gravy until early evening. I felt sick to my stomach. Apparently eating an untold number of the 21-DSD Lemon Vanilla Meltaways is not a great idea. They’re good for you! Don’t get me wrong. I just ate too many. Too much coconut fat, I think. I needed a big bowl of greens and some protein. Hence, my simple dinner.

Day 14 | Thursday, November 14th    

21-DSD | Fed and Fit_14

Breakfast Snack Lunch Snack Dinner
Sausage, spinach, and tomato frittata, ¾ cup sauerkraut, beef bone broth, cold brew with almond milk Herbal tea ¾ cup creamy salmon caper salad, 1 green apple, 1 21-DSD Lemon Vanilla Meltaway Pumpkin seeds, water Brown butter peppered pork loin w/chili lemon aioli, carrot and kale hash, water
Sleep Time Sleep Quality Exercise Mood & Energy
9:30 p.m. – 5:00 a.m. {7.5 hours} Good! I always sleep well when it’s cold and I have a warm blanket. 1 hr CrossFit High! Had a nice productive day.

I woke up eager to undo my overdue of coconut butter from the night before. I went to my freezing cold early morning CrossFit and then came home to a big cup of homemade beef bone broth plus a couple servings of my frittata. Bam! Instantly felt better.

Lunch was totally delicious. I spooned a generous serving of the salmon caper salad I’d made in bulk earlier in the week into a bowl with some green apple slices. They went together so well! Sounds odd, but you have to trust me. It was delicious.

Because Austin was still out of town, Gus and I decided to have a special date – just the two of us. I browned some butter, pan-seared a peppered pork loin, made a lemon chili aioli out of my mayo, and slow cooked some shredded carrots with kale. Gus dined on a big bowl of his dog food {that I’m pretty sure he thinks he’s above eating} softened with a few spoonfuls of the hot pork drippings. We finished the evening curled up on the bed, watching Bravo, and sipping hot herbal tea. He’s the best boyfriend a girl could ask for.

Day 15 | Friday, November 15th     

21-DSD | Fed and Fit_15

Breakfast Snack Lunch Snack Dinner
Bacon, asparagus, and tomato frittata, sliced tomatoes, coffee Seaweed, pumpkin seeds, water Leftover salmon caper salad, leftover carrot kale hash, green apple, sparkling water ½ cup homemade sweet potato fries Wild boar (~2 oz), ~2oz grilled chicken, 1 cup salted cherry tomatoes, ½ cup cilantro lime cauliflower rice
Sleep Time Sleep Quality Exercise Mood & Energy
10:00 p.m. – 5:00 a.m. {7 hours} Sleeping like a baby. 1 hr CrossFit High! Had an awesome day and lots of energy – up until I was ready for bed again.

While I understand that everyone generally loves weekends, I have to prepare for them like most prepare for a Monday. I could blame football season, the fact Texas is HUGE but still considered “drivable” for a weekend trip, my scattered family, my over-achieving-packed-personal-schedule self, or just the fact that Gus is so darn cute when he travels to see his fur friends that we can’t say no. But not this weekend! This weekend I feel like a real girl. A real weekending girl who gets to sleep in{ish}, read {my textbooks}, and cook at my leisure {recipe development}. Can’t wait.

Because I don’t have to over-prep for my weekend, I actually get to enjoy my Friday too. Early morning CrossFit, amazing meeting with my good friend Lindsay {you’ll hear more about her later}, and lunch of all my leftovers at the office.

Dad decided to celebrate his weekend at home {or at least, near home} by smoking a wild hog hindquarter for 8 hours. Oh man, was it tasty. The man is a mesquite smoking genius. Austin’s family has a surplus of the scary little {huge} devils, so we get to reap the benefits in an effort to find the perfect cooking method. Yum.

I’m still feeling great on this detox. Now that I’ve gotten the hang of packing snacks and eating larger portions of non-sugary foods to make up the caloric difference, I’m at high energy.

Day 16 | Saturday, November 16th     

21-DSD | Fed and Fit_16

Breakfast Snack Lunch Snack Dinner
Bullet-proof coffee {gf butter w/coffee & cinnamon} leftover sausage spinach, and tomato frittata, ¾ cup sauerkraut, beef bone broth None {OUT} a bunless & cheeseless California melt sandwich, dill pickles, water 2, 21-DSD Meltaways, water {OUT} Dinner at the Cove in SA: “naked burger” with patty, spring mix, fried egg, avocado, bacon, and jalapenos, ¼ cup sweet potato fries, water, sugar-free homemade chai late for dessert 🙂
Sleep Time Sleep Quality Exercise Mood & Energy
11:00 p.m. – 7:00 a.m. {8 hours} Great! None Up and down, but mostly high. I needed more snacks today.

I’m learning on this detox how much my mood is dependent on my food. I’m starting to find that if I’m feeling extra emotional or reactive to something in life, I’m usually also just hungry. As I type this, it sounds obvious …but in practice, it was a revelation. Today had it’s ups and downs which I quickly managed with some food.

Austin & I had a late start to our morning. I made my very first bulletproof coffee {blend coffee w/1 Tbl grass-fed butter, cinnamon, and ginger} and it blew my mind. Tasted and frothed just like a latte …I’m completely spoiled now. We ate the last of my frittata leftovers and discussed the future of Fed+Fit. All I can say right now is that when we finally landed on a clear vision of how to get me from point A {right now} to point B {where my heart and biggest impact hangs out}, I was so jazzed and inspired. I can’t wait to build this brand and provide a stronger platform that all of YOU can truly utilize while you transform to and live in your healthy lifestyle.

After we finished figuring out a way to save the world {or at least my sanity}, we hopped in the car for an afternoon of house shopping. Yep, we’re looking to buy a house! Because I’m admittedly addicted to instant gratification, I had a moment during our house shopping that I realized this was going to be a frustrating process. I’d rather just go out, pick a house, buy it, and move in. Apparently it’s not that simple.

To celebrate our actually being in San Antonio for a plan-less Saturday night, we drove to the highly acclaimed Cove for dinner. The Cove is proud {as they should be} of their BIG list of Texas beers and a tasty burger/taco menu of “SOL” food: sustainable, organic, local. It’s mostly outdoor seating, puppy friendly, and really casual/fun. Gus loved every second of our date and every sweet potato he guilted out of us.

Day 17 | Sunday, November 17th     

21-DSD | Fed and Fit_17

Breakfast Snack Lunch Snack Dinner
3 eggs over easy, 3 pieces Applegate bacon, ½ cup sauerkraut, coffee with almond milk ¼ cup pecans, sparkling water {OUT} Chipotle Salad: double chicken, no dressing, pico, hot salsa, guac, peppers, and lemon juice Taste of chocolate pudding 2 servings of my Paleo Eggplant Lasagna, browned butter pecan apple crumble, water
Sleep Time Sleep Quality Exercise Mood & Energy
11:00 p.m. – 7:00 a.m. {8 hours} Really great. None {unless you count spending 8 hours in the kitchen} High! Had an awesome day.

Did you hear about the new Formula 1 racetrack outside of Austin, TX? This weekend was the 1st race on that track …and in the US. The first in the US! That surprised me. I also learned that there aren’t any Americans in the Formula 1 races – maybe we’re too preoccupied with Nascar and Indy. Anyhew – it was BIG deal. Tons of people, 50+ laps of 200 mph cars that sounded like bumble bees, and my sister {the one and only country music singing Kimberly Dunn} putting on a concert for the whole thing. Bam! Go Kim.

Austin and I stayed back to grocery shop and cook while my family went to support Kim and the Formula 1 super stars.

Because they’d had such a long weekend, I volunteered to make dinner and take it over to their house for an early Sunday evening supper. I made a big Paleo-friendly eggplant lasagna with the most incredible béchamel sauce and some garlic-infused butter. Good grief it was good. I also whipped up a browned butter pecan green apple crumble. I prepped everything from my house and then finished them off in the oven when we got there. They were all amazed that sugar-free, healthy food, could be so darn tasty and filling.

Day 18 | Monday, November 18th     

21-DSD | Fed and Fit_18

Breakfast Snack Lunch Snack Dinner
2 eggs over easy, 2 sausage patties, green apple, almond butter, coconut milk & cinnamon latte None {OUT} Green Curry Chicken, water Seaweed chips, pumpkin seeds, water Leftover Paleo Eggplant Lasagna, 21-DSD Chocolate Pudding, water
Sleep Time Sleep Quality Exercise Mood & Energy
11:00 p.m. – 5:00 a.m. {6 hours} Good! I even felt rested after only 6 hours. 1 hr CrossFit High energy and good mood even through some stressors.

I am ready for a great week! This detox has helped clear my head and energy reserves. Even though my day’s to-do list scares me a little at first, I’m able to quickly re-check my attitude and dive in. I’ve found that I’ve got more energy on this sugar detox even when I don’t get as much sleep as I like. {I’m one of those people who usually needs about 8 hours of sleep in order to function at 100%}.

Austin swept during lunch to give me a quick escape and mental break. I love him so much. He took me to a new {to us} Thai restaurant in town. I ordered the green curry and it was absolutely fabulous. It was also probably prepared with some sugar and gluten-containing starch. Aware of the potential miss in ingredients, I was still hungry and threw out my “detox with reason” card and dove in. We enjoyed a large, luxurious dinner of leftovers from my massive lasagna and a couple bowls of the chocolate pudding from The 21-DSD book. Delicious!

Day 19 | Tuesday, November 19th     

21-DSD | Fed and Fit_19

Breakfast Snack Lunch Snack Dinner
2 eggs over easy, 3 pieces of bacon, almond milk coffee ½ cup roasted acorn squash, 3 oz. shredded chicken, ½ avocado, sparkling water 6 oz. roasted turkey, 1 cup green beans with tomato sauce, unsweet iced tea Venti iced black coffee, pumpkin seeds {OUT} “carbless beef salad” – mixed fresh vegetables with beef, fresh jalapenos, cilantro, and lime
Sleep Time Sleep Quality Exercise Mood & Energy
9:30 p.m. – 5:00 a.m. {7.5 hours} Really great! 1 hr CrossFit High! Though, anxious and jittery after the afternoon coffee.

In case you haven’t noticed, Tuesdays are always my longest days. Especially this Tuesday. I woke up early to CrossFit, attended a conference in San Antonio, and then drove to Austin for the evening bonus leadership class I’m taking there. Because I’m borderline narcoleptic in the car after 9:00 p.m. {my class gets out at 10:30 and I have a 1.5 hour drive home}, I made the decision to cover my bases with an afternoon iced coffee. It seemed like a good idea at first! Order a big coffee, enjoy a couple hours before my leadership class to study for my other online degree program {nutrition consultant}, be alert for my class, alert for my drive home, and sleep soundly. It almost went as planned. Almost.

I’ve learned that this detox has made me MUCH more aware of what’s going on in my body. While I have not tried to limit my caffeine consumption during these three weeks, I have noticed that I “need” less to wake up. I really just drink it for the flavor! My afternoon large study coffee had me a jittery mess. While I was wide-awake for my drive home, I was also anxious, nervous, and felt like my heart was in my throat. I also slept horribly. Lesson learned.

Day 20 | Wednesday, November 20th     

21-DSD | Fed and Fit_20

Breakfast Snack Lunch Snack Dinner
Zucchini and tomato frittata, salsa, 3 pieces bacon, black coffee 1 medium green apple, sparkling water ½ cup roasted acorn squash, shredded chicken, water Taste of my Paleo Sweet Potato Cranberry Stuffing {minus the cranberries!}, sparkling water Kale and sausage soup, almond milk hot chocolate, water
Sleep Time Sleep Quality Exercise Mood & Energy
12:00 a.m. – 5:00 a.m. {5 hours} Really poor – I had too much caffeine 1 hr CrossFit Weird! Stressed and anxious. Felt like I had a coffee hangover all day.

I woke up this morning and felt like I hadn’t slept at all. I was exhausted but not sleepy. Know that feeling?  It’s frustrating. Since “going Paleo” a few years ago, I’ve developed pretty high standards for getting a good night’s sleep. Good sleep is the foundation of health. Because I had poor sleep, I had a weird, twilight-y day.

My “too much coffee” from the afternoon before left me with an odd caffeine hangover. I felt drugged. Now, I’m totally being what most would consider dramatic …I admit it. Before I really cleaned up my diet, this “drugged” feeling was daily for me! I just didn’t know it was optional and a result of my poor food choices. Now that I know exactly why I feel a certain way and how to fix it, I find myself wanting to clear it up as soon as possible. Bring on the water, veggies, and more sleep!

Day 21 | Thursday, November 21st     

21-DSD | Fed and Fit_21

Breakfast Snack Lunch Snack Dinner
2 eggs over easy, 2 pieces patty sausage, cinnamon, black coffee Hot herbal tea {OUT} Steak fajita salad, guacamole, water 1 green-tipped banana with coconut butter, ginger, & kosher salt, water Browned butter thyme chicken, lemon caper spaghetti squash, 21-DSD chocolate pudding
Sleep Time Sleep Quality Exercise Mood & Energy
9:00 p.m. – 6:00 a.m. {9 hours} GOOD! I was exhausted from the two days before. None High! Great, great day. Back on track!

Feeling like myself again! Thank goodness. Even though I’ve been counting down to the last day of this detox for a while, I almost don’t want it to end. The holidays are upon us – champagne, sweets, wine, that mystery casserole my aunt insists I must try, more sweets, Christmas cookies, pies, and eggnog. I know myself well enough to know that I will gladly accept pieces, slices, sips, and scoops of all the above. I’ll gladly accept and have no regrets. I’ll ask for the creator’s secrets to make the dishes sing and then scheme my healthy remakes.

It’ll be a great holiday season but come January, I’ll be ready for another detox. I’ll be ready to clean things up again and start running at top speed. That’s exactly what this detox did for me! It cleared the way for me to run at top speed. I didn’t waste any time or energy craving foods, I didn’t waste any time or energy recovering from a poor food decision, and I didn’t waste any time or energy trying to stick to a strict program. I learned the parameters set in The 21-Day Sugar Detox book, stocked my fridge and pantry, and then enjoyed the wonder of healing foods.

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