Chocolate Protein Bake and 21 DSD

*Adapted from Oxygen Magazine's Cranberry Breakfast Mug

This is the recipe I mentioned last week. As far as the 21 DSD goes, I don't know if it really fits, but it's good and it's filling, two very important things for me since I'm basically a bottomless pit.

3 egg whites
2 Tbsp almond milk (unsweetened)
1 tsp of vanilla extract
1/3 cup of gluten free oat flour (yes, this also is probably a no-no)
1 Tbsp of almond meal
1 scoop of chocolate protein powder
1/4 tsp of baking powder
Small handful of sliced almonds

Mix the wet ingredients together. Mix the dry ingredients together. Then mix the wet ingredients into the dry ingredients. Mix well because it will be sort of lumpy at first. Here you can fold the almonds into your "batter.
Then pour your "batter" into a microwave safe dish (Oxygen says a mug, I say a bowl is probably a safer bet since it actually makes quite a lot) and microwave for approximately 2 minutes and 20 seconds. I then usually flip it onto a plate and microwave it upside down for another 20-30 seconds because the bottom won't quite be done. After I flip it, I cut it into bite size pieces and drizzle some almond butter on each piece with my fork. Delicious!

As far as the 21 DSD, here's where I'm at. I fell off the wagon big time this weekend. Not so much with a ton of cookies or sweets or anything like that. It was the wine! And that pizza I already mentioned. Aaaaannnd a small piece of chocolate. So, apparently this challenge is going to be even harder than I thought. I'd still like to do it, but at this point I'm not sure if that means starting all over from day 1 or if I should just pick up where I left off. Today has started off well. Breakfast consisted of sauteed garlic greens with almonds and smoked salmon.

I know what I'm going to say next sounds like I'm just looking for a way to cheat, but I've also thought about sticking to the challenge during the week and then allowing for a little more leeway on the weekends. I think it would help me to avoid more sweets overall (a.k.a. NOT have dessert every night), and it would be a more sustainable, attainable and realistic goal for me. I'm human. And it's all about moderation, right? When I caved and had that piece of chocolate, my husband was standing there, and he goes, "chocolate, huh?" I responded, "on the weekends!" And he said, "that sounds much healthier." I can see how he might see this whole plan or idea as too restrictive, a slippery slope. I can also see how anyone reading this would say "it's just three weeks! And moderation aside, how is avoiding sugar NOT healthy?" But I think this might be a good way for me to think about it. Eat as healthy as I can during the week and enjoy a few small treats on the weekends. Seems more enjoyable, and it seems like something I'd continue beyond 21 days. So I guess what I'm saying is, if moderation is failure on this 21 DSD, then I'm OK with it.

21 DSD Day 5

a.k.a. SHOOT! 

Ha, so I failed yesterday. Big time. I had pizza. Granted it was gluten free crust, dairy free cheese and thin crust at that. Again, could have been worse, but dang it!! This is really hard! 

Breakfast: 

Oxygen recipe for a sort of breakfast mug cake, but there wasn't any added sugars. The only sweetness in it would come from coconut oil and vanilla extract, which seems to be ok since the program has similar recipes in it in terms of sweet-ish ingredients that aren't actually sugary. I really like this breakfast, so when I make it again, I'll try to remember to get a picture!

Lunch:

The usual salad, this time with avocado and smoked salmon. 

Snack:

Pistachios

Dinner:

That damn pizza!! 

In going over the day again, I've realized I may be more of an emotional eater than I thought. I already know that I tend to eat out of boredom or anxiety, but I never noticed if I eat or use food as a coping mechanism when I'm experiencing other emotions such as happiness, sadness or anger. Yesterday was sort of a rough day. I was just kind of sad and couldn't really explain it, but I think that drove my decision to say "screw it," and go for the pizza last night. I'm not sure if that was really what happened, or if the sugar detox itself just got really hard, but it will be something to pay attention to in the future.

21DSD Day 4

Day 4!
I didn't feel that same crash or absolute energy depletion that I felt yesterday, but as I was starting to type this, I slipped up. The plan says unripened bananas are allowed. Mine was frozen and (to be honest) ripe. I only had a half of it, but that just feels like an excuse. All I can do is move forward from here and know that I could have done so much worse!! (I mean, in the grand scheme of things, let's be real ... it was 1/2 of a freaking banana! But in terms of the detox, I'm a bit disappointed that I only made it 4 days.)

Breakfast: Sauteed garlic greens with slivered almonds and smoked salmon

Lunch: Salad with appx 1.5 cups of greens, sauteed red and green peppers, smoked salmon and one of the coconut "cookies" I made yesterday.

Snack before CrossFit: two more small "cookies" with almond butter

Dinner: A crap-ton of asparagus, 1/2 of a rosemary garlic chicken breast and sauteed greens

Dessert: 1/2 frozen banana (sliced) with almond butter and a cup of coffee

And I'll start adding my activity, too:

CrossFit:
Skill >>> Back Squats - 20 rep max @ appx 120 lbs
WOD >>> 3 rounds of 20 RDLs and 5 strict presses @ 65 lbs for both

Walk with the husband and puppa: appx 2 miles

21 DSD day 3

I made it through day three. I have definitely felt a huge dip in energy as well as the symptoms of withdrawal, namely a headache. Though the headache is significantly less than I expected it to be. At first, I almost didn't quite put two and two together that this fatigue is related to the lack of sugar. Really it's more of like a drained feeling, which I thought was the result of  mental fatigue due to increased responsibilities (and the heightened stress level that goes with it) that I've been experiencing lately during my current clinical rotation. I was so tired, I completely crashed when I got home from what my husband likes to call "free work."

To help try to curb some cravings and maybe get back a bit of energy, I am currently making Cinnamon Coconut "Cookies," a recipe from the detox program. They aren't so much "cookies" as they are not-sweet-discs-of-food-that-happen-to-look-like-cookies. But at least I know, and can easily pronounce, all the ingredients, none of which are sugar.

Breakfast: Sauteed mustard greens with garlic and almonds and appx 6-8 oz of chicken breast

Lunch: Salad with appx 1.5 cups of greens, asparagus, broccoli, slivered almonds, wild smoked salmon and balsamic vinegar + olive oil dressing

Snack/Early Dinner: Salmon salad (think tuna salad), but with guac instead of mayo + slivered almonds and 1 cup (cooked) of sauteed greens.

Currently: Coffee and waiting on my "cookies"

21DSD Day 2

So today is the second day of the 21 Day Sugar Detox. So far, so good. Ha, but it is only day 2. I told my husband about trying this, and he's told a few people for me, and I've told my family as well. I figured that might also help to keep me accountable. I was worried that other people would think I was crazy, but so far everyone has been really supportive. They still think it's crazy, but at least they get it.

It seems like it's going to be pretty easy for me to stay on track during the weekdays. It will be evenings and weekends where I'll struggle the most. Breakfast is usually easy because I want to start the day off right. Lunch and snacks throughout the day also aren't too difficult since I pack my lunch, so that's all decided beforehand. However, somebody did bring brownies today, so that was tougher to avoid. But I managed! In the evenings, after dinner is when I really start craving that little bit of something sweet. Which is still better than it was before. Before it would be after every meal that I'd crave the chocolate or a cookie or just anything with sugar.

Breakfast: 2 scrambled eggs, 6 stalks of asparagus, roasted broccoli and 1/4 cup of guac

Lunch: Salad with appx 1.5 cup of greens, asparagus, roasted broccoli and a chicken breast with olive oil and balsamic vinegar for the dressing and a handful of almonds

Snack: 4 slices of turkey breast (not deli meat, but actual turkey breast) rolled up with guac. A bit later I also had some coffee.

Dinner: 2 Lettuce wraps with ground turkey, guac, sauteed red and green peppers and onion

Currently: Finishing the rest of that afternoon coffee. Trying to decide on a healthy distraction (after finishing this post, of course) to avoid a sugar craving.

So, I think maybe my sugar obsession has been replaced by guac?? Didn't realize how much of it I was actually having until I saw it all written out! I'm ok with it since I know that it's a healthy fat, but I'm thinking tomorrow my goal will be to cut back just a little on the avocado and exchange it out for some more protein.

Recommitting

It has been two months since I signed up for the paleo challenge at my CrossFit gym. Eight whole weeks or eight measly weeks, depending on how you look at it. This is supposed to be a lifestyle change after all. And yet, I'm finding myself starting to slip. Now, I know deep down I have no intention to trying to eat 100% perfectly for the rest of my life. When I started this challenge, my sugar addiction was hands down out of control, so my goal was simply to start making better choices. Overall, I feel that has, for the most part, been achieved. However, I have noticed lately that I'm starting to allow too much sugar to sneak back in, and I'll use ANY special occasion as an excuse to indulge (even if it isn't to the extent that I used to, I'd still like to know that I don't ALWAYS completely cave when the unhealthy temptations are, you know, within 50 feet of my pie hole.)

So, I'm recommitting. The challenge is a three month challenge, so to kick off this last month, I've decided to try Diane Sanfilippo's 21 Day Sugar Detox. She wrote this prior to writing Practical Paleo. Basically this is a three-tiered program, where each tier is progressively more restrictive on reducing dietary sugar intake. None of the tiers allows processed foods or alcohol, but the first tier or level (best for people new to this type of program) for example, still allows dairy, whereas the third tier does not. I am doing the third tier because, in the program outline, it said this was the level to choose if you're already following a paleo or primal diet/lifestyle. One thing I've also noticed is that I'll use a paleo-ized treat as an excuse to continue to overdo the sugar. And once I do, that just fuels the craving fire, and I only want more. I had also hoped that my taste for sugar would have been altered by now, but no such luck. Which is obviously due to the fact that I've been less than serious about actually cutting it out of my diet. So I'm hoping this program will be that extra bit of motivation I need to really make a change.

What I'd like to try to do is turn this blog into a daily record (which will also require more commitment!) of what I'm eating so that I'm held more accountable for my choices. So here goes:

Day 1 of 21DSD

Breakfast: 2 eggs (microwave scrambled), 1/4 cup of homemade guacamole, 1/2 cup of roasted broccoli (drizzled in olive oil and salt and pepper to taste before roasting), 6 asparagus stalks.

Lunch: Salad consisting of appx 1.5 cups of spinach/romaine mix, broccoli, asparagus, turkey breast and a dressing of olive oil and balsamic vinegar, topped with slivered almonds. I also had a small handful of whole almonds on the side.

Snack: Approximately 1/3 cup to 1/2 cup curried tuna salad

Dinner: Three lettuce wraps filled with ground turkey, guac and sauteed red and green peppers and onion. I also snacked on two strips of turkey breast as I was making dinner.

Currently: Drinking coffee and about to settle in with an Oxygen magazine special issue on abs ... with an article on sugar and addiction. Go figure! The goal for the rest of the night is to not let my sugar habit and cravings get the best of me! I mean ... let's be real, it's only day 1!