21 DSD Hacks

For those of you brave and committed souls (BIG UPS TO YOU!) that are a part of my 21IMG_6867 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

DISCLAIMER: I am NOT a Registered Dietician or Medical Doctor. As such, I do NOT provide medical nutrition services, or diagnose and treat disease. Rather, I educate people on the benefits of a healthy lifestyle to improve their quality of life. I advise people with existing medical problems to consult with medical doctors. I shared evidence-based health information, whether to class participants, wellness counseling client sessions, or on this website.

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The 5-R Protocol for Digestive Health

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I wrote this article for an assignment on autoimmune conditions, specifically Lupus. However, this applies to anyone that is looking to determine what is “off” with their digestion, what food triggers they may have, or trying to solve other “unsolved mysteries” about what may be causing skin problems, headaches, etc. Enjoy!

To address autoimmune conditions like Lupus, the 5-R Protocol would be highly recommended. It is like a “jump-start” into the diet plan that should be continued for optimal immune health. By removing offending foods, the body stops reacting negatively to those foods and can begin to use its nutrient resources to heal itself. Additionally, 80% of the immune system is in the digestive system and a healthy digestive system is key for a healthy immune system.

  1. Remove: Eliminate foods that are processed and devoid of nutrients, poor-quality fats, parasites, heavy metals, and foods that are potential triggers. Potential triggers include gluten-containing grains (wheat, barley, rye, spelt, and kamut), nightshade vegetables (tomatoes, potatoes, eggplant, and peppers) dairy, soy, and possibly fish, shellfish, peanuts, tree nuts, and eggs. Each person will have to decide what he or she needs to eliminate.
  2. Replace: Once the offending foods have been removed, it is time to replace them with nutrient-rich, whole-foods. This step also includes replacing missing nutrients using supplements, as well as adding in digestive supports like digestive enzymes, bile salts, and hydrochloric acid.
  3. Reinoculate: The digestive system is home to billions of bacteria that we rely on to help digest food, protect us from foreign invaders, and to help make short chain fatty acids that we need. Over the years, our diets have been lacking in healthy bacteria and we take many medications that kill off the necessary bacteria. These healthy bacteria are found in cultured dairy products like yogurt and kefir, and in fermented foods like kombucha, sauerkraut, and kimchi. Supplementation with probiotics can begin with 10-20 billion per day and can increase gradually to 50-100 billion (Bauman, 2015).
  4. Repair: Over time, our standard diets have also damaged our digestive system’s ability to properly breakdown foods and absorb nutrients. Using foods like bone broth, grass-fed gelatin, and foods rich in fiber will help to repair and clean out the intestines. Additional supplements that can help to heal include: glutamine, gamma-oryzanol, boswellia, licorice, quercetin, goldenseal, aloe, marshmallow root, essential fatty acids, and cabbage.
  5. Rebalance: Digestion starts in the brain. If your mindset isn’t in the “right” place, proper digestion will not occur. If you are stressed, your body will be in sympathetic mode rather than in parasympathetic mode and your digestion will be compromised. The focus of step 5 is on stress management, quality sleep, adequate exercise, and a positive outlook. This last step is often a continual practice in mindfulness.

 

References:

Bauman, E. (6/20/15-11/30/15). Personal Communication

Lipski, E. (2013). Digestion Connection. New York, NY: Rodale.

 

Health & Hugs <3,

Katie

DISCLAIMER: I am NOT a Registered Dietician or Medical Doctor. As such, I do NOT provide medical nutrition services, or diagnose and treat disease. Rather, I educate people on the benefits of a healthy lifestyle to improve their quality of life. I advise people with existing medical problems to consult with medical doctors. I shared evidence-based health information, whether to class participants, wellness counseling client sessions, or on this website.

 

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 10 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?

  • Email 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 $39 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: $39 per person
  • Local in-person group: $99 per person

When does the 21DSD start?

  • Our August detox group starts on Monday, August 1st! (But you can actually start whenever you’d like.)

Ready to join?

Not ready to join?

  • I’ll be running another group starting Sept 6th, 2016.
  • I also offer one-on-one holistic nutritional counseling in which I provide menu planning, supplement suggestions, recipes, educational handouts, and more!

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In Season, in December

It’s December first (not quite sure how that happened!!)! Here is the list of what’s in season in December (especially in Northern California). Mandarins are exciting to see on this list. And I’m excited to have lemons back on my tree!!

What seasonal produce are you excited for?

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Health & Hugs <3,

Katie

DISCLAIMER: I am NOT a Registered Dietician or Medical Doctor. As such, I do NOT provide medical nutrition services, or diagnose and treat disease. Rather, I educate people on the benefits of a healthy lifestyle to improve their quality of life. I advise people with existing medical problems to consult with medical doctors. I shared evidence-based health information, whether to class participants, wellness counseling client sessions, or on this website.