Wrapping It Up: The 21-Day Sugar Detox

.

Today is Day 21! 

When I started this challenge, I wondered if this final post would recount a boring, flavorless month.  Well, that is not the case.  I cannot say that the month was not a little difficult for me, because it was.  But as I’ve said before, everything worth having is worth a little sacrifice.  And after 21 days of strict Paleo (I actually combined my 21 days with a Whole30 – 9 days left on that!) + no fruit or sweet potatoes, I can tell you that I have learned ALOT.

1. I learned that vegetables are sweeter than I thought!  When you’re not chomping juicy apples and grapes, it’s easier to notice the delicious sweetness of a ripe carrot, or of caramelized onions and zucchini.  I am a little worried that the frozen blueberries I nibble tomorrow might be TOO sweet for me!

2. I learned that I had become far too dependent on fruit for snacks.  They are not always bad options for snacks (in fact, sometimes they are excellent options!), but fruits were starting to make up all of my snacks.  That’s not good.  During the 21 days, I was really forced to find other snack alternatives.  We ate alot of baby carrots, we found a love for kale chips (done right!), we enjoyed more raw vegetables than ever before, and, as a results, we had more energy throughout the days!

3. I learned that I was consuming too much sugar, in general.  When I originally told you about my Epic February plans, I mentioned that I was dealing with some health issues.  One of them was that my leptin sensitivity had changed.  I was not feeling hungry when I should have been feeling hungry, and I would sometimes feel STUFFED as soon as I started to eat.  This is often a sign of insulin resistance, so I knew that something was off.  After 21 days of getting my blood sugar levels regulated, I am no longer dealing with this issue.  It’s nice to feel hungry when I’m hungry, and full when I’m full!

4. I learned that chocolate was my “I’m bored” food.  It happened almost every day during the challenge… when I was between work and other projects, or when I was procrastinating making dinner, I would suddenly think: “hey, I want some chocolate!”  That was very interesting to me, because I never thought that I was only eating those handfuls of chocolate chips out of boredom.  Sure, they are delicious, but every single time I craved them during my 21 days was when I didn’t have something else going on.  Crazy!

5. I learned that energy lasts throughout the day if you focus on fats and proteins.  I  don’t remember having one blood sugar crash during the 21 days.  You know what I mean… no “I’m suddenly about to collapse for no apparent reason” moments.  No weird mood swings that made my husband ask “is it that time for you?”  I will be sure that I balance my future fruit intake with greater amounts of fat and protein!  It was nice to be “going strong” all day!

6. I have learned that an after-dinner “sweet treat” is not absolutely necessary.  It is surprising how a nice cup of hot tea can finish out a perfect evening.

7. I have learned that fruit does not fill me up and keep me full.  I’m sure some of you are saying “well, duh,” but this has actually been a pretty amazing realization for me.  We have not required as many snacks throughout the 21 days because we stayed satiated for longer amounts of time.

8. I have learned that coconut cream concentrate is amazing.  Seriously.  It is.

9. I have learned that sweet potatoes are not necessary for Paleo survival.  I love them, but I won’t die without them.

10. Finally, I have learned that any food, in too great an abundance, is not the healthiest choice you can make for yourself.  Fruit and carbohydrates in and of themselves are not BAD, but if they are not properly balanced, they can still cause problems!  Maybe you have your balance under control, but I had definitely allowed myself to see fruits, sugars, and carbs as the ultimate treats, and I was treating myself too often.  I am really excited to be back on level ground, and I think I’m healthier than ever!

So what now?  Am I going to celebrate my fantastic level of self-discipline and achievement by gorging out on fruits and sweet potatoes tomorrow?  Um, no.  I might make a small smoothie (1/2 a banana, full-fat coconut milk, a handful of blueberries, and some cinnamon) to go with my high-protein/high-fat lunch, but that will probably be the only fruit I have all day.  My habits have changed, and my cravings are different.  From now on, my sugar intake will be FAR from where it was before this challenge, and I’m okay with that!  What a thought!

____________________

If you are interested in taking this challenge on for yourself, YOU SHOULD!  It reveals so much about your health, and brings your nutrition into proper balance.  The guidebook is vital to success.  Diane Sanfilippo is brilliant, and has filled her guide with valuable information to help you understand what you’re doing and WHY you’re doing it.  It also includes a ton of fantastic recipes!   Check it out here.

Food Diary: Homemade Almond Butter

If you have never made your own almond butter…. boy, are you missing out!  I tried it for the first time this past week, and it was amazing.  I actually made it as an ingredient for another recipe (Chocolate Almond Coconut Bites), but I was so impressed with the almond butter itself, that it almost didn’t make it into the recipe.

HUGE THANKS to Bill and Haley over at PrimalPalate.com.  I’m not sure if I can ever purchase pre-made almond butter again.  This was just too good…

Homemade Almond Butter

Ingredients for the Almond Butter:

• 12 oz of raw almonds
• 1/2 cup of coconut oil
• 2 teaspoons of pure vanilla extract
• Two pinches of salt

Cooking Oils – Thank You Balanced Bites!

One of the topics on my “blog about it” list is Cooking Oils and Fats.  Which ones are best?  Which ones are worst?  Which ones are Paleo-approved?

Well, just as I was about to sit down and do some heavy research, Diane Sanfilippo (of Balanced Bites) posted an archive of her own… and she is much more qualified to give opinions on the subject!

Check it out here… and Happy Cooking!

Chocolate Coconut Bark

I cannot believe that I have not already posted this recipe.  I guess since I posted it on my Facebook Page, I assumed it was here too.  It is one of my FAVORITE Paleo desserts!  Huge thanks to Mark Sisson for coming up with this genius idea, and huge thanks to my friend, Sarah, for sharing it with me!

This is a chilly dessert that should be kept in the freezer.  Just don’t spend too much time with your head in the freezer with it!

Chocolate Coconut Bark

2 oz. (roughly 55 grams) dark chocolate (only 2 oz.!!  not too bad!)
1 C. coconut oil (make sure it’s extra-virgin, and unrefined… this is especially important for this recipe)
1 handful coconut flakes
1 handful slivered almonds (I actually prefer pecans)
1/2 tsp. sea salt (I found that this was wayyy too much salt… try 1/4 tsp. if you like salt.  I think the recipe is delicious without the salt.)

Fill a pot with a few inches of water, then balance a smaller pot on top, so it just hovers above the water. Bring the water to a simmer. Break the chocolate into pieces, and melt it in the top pot.

Take the melted chocolate off the heat, and stir in the coconut oil until it melts. Add the coconut flakes and almonds.

Pour batter into an 8×8 pan, lined with parchment paper. Sprinkle the sea salt on top.

Put in the freezer for 15 minutes until solid, then cut into squares. Store the Chocolate Coconut Bark in the freezer.

SO DELICIOUS!!

Coconut Milk vs. Almond Milk

This question has been rolling around in my head for a while now… Which is better: coconut milk or almond milk?  

From a taste standpoint, I enjoy drinking both.  Coconut milk feels more hydrating and refreshing to me, but I love the rich flavor of almond milk.

From a health standpoint, I have come to the conclusion that coconut milk is better for my health.  Have you heard of the N-3/N-6 ratio (better known as Omega-3/Omega-6 ratio)?  Both Omega-3 AND Omega-6 are necessary for good health, but they should be balanced.  (For a more scientific explanation, check out this post on Robb Wolf’s website.)  To quote Robb Wolf, “With the adoption of grain feeding our cattle and the use of seed and vegetable oils heavy in the short omega 6 fat (linoleic acid) we have witnessed a dramatic shift away from the essential fatty acid profile we’d expect to see from an ancestral diet of ~1-1 or 2-1 N-6/N-3 to more than 10-1. The health implications of this shift have not been great. The N-6 family tends to produce “pro-inflammatory” cellular signaling, while the N-3 family tends to produce “anti-inflammatory” signaling.  This is a simplification, but it get’s the idea across. More accurately, with excessive N-6 we see cellular signaling profiles that tend to promote pathology including cancer, autoimmunity and glucose dysregulation. I see this more like a band or orchestra playing out of tune than too much of one thing vs another thing, but the fact remains: folks likely get too much of the short form of N-6 fats. ”

So basically, we get MORE than enough N-6 fats in our diets.  That is why many of us supplement with fish oil (high in N-3 fats) to counter-balance… imbalance results in inflammation, as mentioned above.

Because nuts are high in N-6 fats, they should be a limited part of our diet.  In fact, the folks at Whole9 suggest that a serving of nuts should be limited to one closed handful.

Coconut milk should also be limited (read: you shouldn’t drink a can at a time), but not as limited, and only because it will fill you up quickly, leaving little room for all the meats and veggies that should surround it!

Therefore, because I am more concerned with my n-3/n-6 ratio than I am about my fat intake, I generally choose coconut milk over almond milk.  I already enjoy some nuts as regular snacks, and I like to use almond meal for several baked items, so if I can avoid MORE almonds in the form of milk, I will!

While we’re on the subject, let’s consider your purposes for using either milk.

*If you are just drinking either as a regular beverage, you are better off with water, unless you are trying to gain or maintain weight.  Both are easy to overdo because they are liquids.

*In coffee, either will work.  I prefer full-fat coconut milk in my coffee.  The creamy chunks melt into the dark elixir, and make a delicious treat.  Sprinkle some cinnamon on top, and you’ve got it made!

*For baking, I have found that most paleo recipes requiring milk do call for coconut milk.  But a glass of almond milk with my favorite chocolate chip cookies is AMAZING!

Forms Available:

I buy several forms of coconut milk…

1. The full-fat version comes in a can.  Be sure to choose one with no added ingredients (except guar gum, which acts as a stabilizer, and is even “okayed” by Whole9).  The cream usually rises to the top, so you will have to stir it really well before pouring.  For storage, pour the remaining milk into a glass jar and refrigerate.

2. The lite version is just watered down a little.  I keep a few cans on hand for smoothies.  You can simply add extra water to your bottle/mason jar of full-fat coconut milk if you prefer to water it down yourself.

For more info on coconut milk, click here.

__________

There are also a few different forms of Almond Milk.

1. The best way to obtain almond milk is to make your own.  Simply soak 2 cups of almonds in water overnight, strain them, and then blend thoroughly with 2 cups of water.  Once the mixture is completely liquified, pour it through a very thin strainer (like the one pictured above).  I actually purchased a $2 paint strainer from Lowes Hardware, and it works beautifully.  Store in the refrigerator for one week.

2. You can also find almond milk in cartons with brands like “Almond Breeze” or “Silk.”  These do contain some preservatives, and you should look for the UNSWEETENED version to avoid added sugar.

Hope this helps you!

Best Ever Guacamole

We love Guacamole.  We eat it on eggs, on spicy ground beef, on tuna salad, and on anything else that might possibly work.

Since I make it so often, I need my guac to be simple.  I have tried numerous recipes for guacamole- some have you add minced garlic or onions, some have you add yogurt, and some have you add a multitude of spices.

I like my version better.  It is about as easy as it gets, and it is more delicious than any of the complex recipes I’ve tried.

Are you ready for this?  Here it is.  This recipe serves 2.

Best Ever Guacomole

In a bowl, combine two avocados, juice of 1/2 lemon, a sprinkle of sea salt, and a sprinkle of black pepper.  

Mash and combine with a fork. Serve.

See?  No food processor needed, no measuring spoons necessary, and no chopping or mincing required.  This shows off the true flavors of the avocados, and it goes well with almost any dish.  Enjoy!