Sugar-Free 1-Week Meal Plan

If you follow me on IG, you were able to get a glimpse of my family’s 1-week challenge to detox sugar. For those of you interested in the meal plan I used, I thought I’d post it here so you can refer back to it. My concluding thoughts and lessons are at the end of this article. Enjoy!

The Boundaries: 7 days. No sweeteners, processed or natural, of any kind. No white flour because flour turns into sugar in your body. Fruit, whole sprouted grains, and full-fat dairy were allowed. 

The Meal Plan: (links to recipes provided when possible)

Day 1

Breakfast: Chocolate-covered strawberry smoothie (plain whole yogurt, whole milk, cacao powder, frozen strawberries, frozen bananas, spinach, ice, etc.)

Snack 1: Green apple slices with sugar-free peanut butter (read the peanut butter labels!)

Lunch: Chopped chicken Cobb salad–chicken, avocado, tomato, carrot, boiled egg, red leaf lettuce, and homemade balsamic vinegar dressing (1 part EVOO, 2 parts balsamic vinegar, squeeze of dijon mustard, salt, and pepper to taste).

Snack 2: Veggies and hummus (read the hummus labels!)

Dinner: Shrimp ceviche–(I added avocado), organic corn tortilla chips, and homemade Mexican rice.

 

Day 2

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SIMPLE KOMBUCHA: (Plus FREE Printables to Get You Started)

Who is already drinking kombucha on a regular basis? It’s full of so many great benefits: probiotics, enzymes, B-vitamins, and more. It helps your body digest food better, lose weight, and detox. Who doesn’t want all those benefits?

SAVING YOU MONEY

On Instagram, we’ve been talking about how to shop for organic food on a budget. If you’re looking for some money-saving tips, I’ve got some great ones. Check it out.

One of the best ways to save money is to make your own food and drinks–sourdough bread, bone broth, sauerkraut . . . and KOMBUCHA. If you’re paying $2-$4 per bottle of kombucha you buy in the store, please stop. You can make your own for pennies. (BONUS: Your kombucha won’t be flash-pasteurized and therefore potentially rid of most of its healthy benefits.)

CONFESSION

When I started reading about the benefits of kombucha, I wanted to start brewing my own right away, but the more I researched, the more overwhelmed I felt, and I just didn’t believe I could handle the responsibility of keeping my own batches going. It took me weeks after getting my own SCOBY to actually start my first batch. I was convinced it was weird, too much work, and probably wouldn’t taste right, so why bother?

I. Was. Wrong.

It is simple. And I want to make it SIMPLE for you. I won’t bog you down with lots of brewing methods, facts about what the kombucha can do, or 20-step processes to get you started. I just want to help you get started, so I’ve boiled the process down to 4 EASY STEPS so you can feel empowered to start right away.

AND I’m selling SCOBYs from my personal collection that are full-size and thriving in my continuous brew collection. For the price of less than 4 bottles of kombucha in the store, you can have a SCOBY and starter tea shipped to your home in a couple of days, and you can begin making gallons, yes gallons, of your own kombucha right away.

SIMPLE SUPPLIES

Let’s start with what you need (besides the SCOBY). Most of these items you probably already have:

  1. 1-2 gallon glass jar
  2. White sugar
  3. Black or Green tea bags
  4. A piece of cloth and rubber band for covering the jar’s opening.
  5. Printout of my 4 SIMPLE STEPS TO MAKE KOMBUCHA and HOW TO MAKE KOMBUCHA SWEET TEA (It’s on page 2).

That’s it! Now, go order your own SCOBY!

SIMPLE STEPS

  1. Order your SCOBY + Starter Tea (on sale now!).
  2. Print these two instruction guides.
  3. Make the kombucha sweet tea (page 2 in instruction guides).
  4. Follow the 4 steps to making your own kombucha.

Bam. That’s it.

Can you make it more complicated? Yep. Can you find tons of second-ferment flavors and techniques to make it extra fizzy? Yes. Do you need to worry about all of that right now? No. As I say in my Sustainable Home Management ebook, DO IT NOW. You need to get started. Stop putting it off. It’s simple. You can do this!

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Elderberry Syrup Recipe

(recipe adapted from Wellness Mama)

IF YOU . . .

If you are frustrated with how easily you or your loved ones seem to “catch” colds or the flu, this recipe is for you.

If you cringe at the health food store prices for natural remedies, and you just can’t justify paying $15 for such a tiny bottle, this recipe is for you.

If you’re looking to be proactive in fortifying your immune system and keeping it strong so you WILL NOT get sick again, this recipe is for you.

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Preventing Illness Over the Holidays (And a Free Printable Guide to Preventing Illness)

6 easy steps I can implement today to help prevent illness over the holidaysI don’t know about you, but I’m sick of being sick. Thanks to Timehop on Facebook, I realized last Christmas that my family had been sick every Christmas for the past three years. And even with that reminder and my intentions to not get sick again, it happened. We were sick Christmas week. Again.

The cycle has to stop. But it won’t stop unless I am intentionally healthier over the holidays. Given all my health knowledge (disclaimer: I am not a doctor. These are my conclusions from research I’ve done, but they are not meant to be prescriptive in any way. If you have a health need, please seek a professional), I know why we have been sick every Christmas. And even though I mean to be healthier the next season, I just get sucked up in all the cookie exchanges and Christmas parties and free sugary treat that can be found around every corner, and I start the same cycle again.

This year, my focus is on being intentional throughout the holiday season, starting now. Intentional means to follow a plan or a design. It requires forethought. So if I’m going to be intentional about staying healthy over the holiday season, then I need to come up with a plan, with action steps, that my family and I can take because it won’t just magically get better this year if I hope for it.

So I’ve put together six action steps that I know will help boost my immune system and set my body up for success health-wise this year. If your family struggles with staying healthy over the holiday, these are six steps you can also follow, or you can pick and choose from them based on what’s right for your family.  I know that I won’t see a change in this pattern of holiday sickness if I don’t implement different actions.

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Natural Air Purifiers: 3 Easy Ways to Clear Toxins From Your Home

3 Natural Air Purifiers to help you stop airborne germs from spreading to your family.We recently had a bout with a nasty nasty stomach bug that passed from me to my husband. I think it’s safe to say that there’s never a convenient time to be sick, and it’s one thing for a parent to be down, but it’s a whole ‘notha ballgame for a kid to go down. So before the virus could spread to anyone else in my family, I went on a cleaning spree, and I used these three things to help clean the air and naturally eliminate airborne toxins. Two of the three required no effort whatsoever on my part. They are simply a staple in our home and are constantly keeping the air clean. The last one took less than two minutes to finish. You can do these. They’re really that simple.

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