To learn more about the 21-Day Sugar Detox, check out balancedbites.com!
Why am I doing the 21-Day Sugar Detox? I’ve noticed that my sugar cravings have been a little nutso – I have energy crashes in the afternoons and haven’t been sleeping well. Over the holidays, I consumed more sweets and desserts than my typical eating habits and now my body craves sweets daily. I know the symptoms I described are not exclusively caused by eating desserts every day, but they are all side effects of dependency on sugar, so it can’t hurt to try the program out and see what gets fixed.
I’m inviting you to join me and follow my journey! I will be posting consistently on how the detox is going, what I’m eating, recipes I liked, how my cravings are shifting, and anything else noteworthy. This page is where you can check in to follow updates!
January 5th- Day 0
It’s the day before my first ever 21-day sugar detox! I’m so excited and a little nervous! I spent some time yesterday cooking up snacks and buying lots & lots of veggies! I even have some turkey jerky drying out in the oven as I type. I guess I’m as prepared as I’ll ever be!
Although this is my first time to do this particular detox, I’m doing level 2 because in the past I’ve done some other detox/cleanses where I don’t eat sugar. I will be utilizing the energy modifications since I am teaching spin 4 times this week and will need the carbs! I’m hoping to update on as many days as possible during the detox, but I can’t promise anything. On the days I update, I will include my sleep quality, exercise, mood, how I’m feeling, and what I ate.
I read this passage this morning and am thinking it will be keeping me sane the next 21 days:
“My soul is fully satisfied as with the richest of foods; with singing lips my mouth will praise you.” Psalm 63:5
Ultimately, my soul is not satisfied with sweet sugary desserts, cakes, chocolate, candies, and cookies. I know that I can fall into patterns where I look to these things for satisfaction, so this detox is more than just breaking a bad habit. I am giving up something that doesn’t actually satisfy so that I can find deeper satisfaction again in God, in my faith, my marriage, relationships and enjoying life. That’s what life is really all about anyway!
All that to say- here goes nothing!
January 6th- Day 1
Breakfast- Chorizo Kale Scramble (2 eggs, 2 oz chorizo sausage, 1 cup kale) + 1/2 small avocado, black coffee
AM Snack- 2 small pieces turkey jerky
Lunch- Chipotle salad bowl (lettuce, chicken, fajita veggies, pico, salsa)
PM Snack- 1 serving almonds + 1/2 small avocado
Dinner- Salad bar at Jasons Deli with grilled chicken
Exercise- 1 hour spin class
Today was a great day! I felt energized and happy basically the whole day. The biggest victory of the day was after work. Usually by the end of the work day I am tired and pretty cranky. Today, however, I was a lot happier and more energized than normal! I’ll take that! I think some things I will need to stay aware of include drinking plenty of water and making sure I prepare plenty of snacks for the day that are 21-DSD approved. Snacks are so important for my success on this detox! To help, I put all my detox-approved snacks in a different cabinet so I will not be tempted by all the dark chocolate and peanut butter in my pantry!
It’s still pretty early in the detox, but I’m excited to have an awesome first day under my belt. I feel ready to take on the rest of the 3 weeks!
January 7th- Day 2
Breakfast- 2 eggs & 2 oz pork sausage scrambled + 5 cherry tomatoes, 1 cup black coffee
AM Snack- 1 serving raw walnuts, 1 serving green olives
Lunch- Freebirds Freedom salad (greens, grilled veggies, bacon, chicken, pico, red onions, cilantro, roasted garlic, and lime juice)
Dinner- 1 baked tilapia filet w/ balsamic & garlic, 1 cup cauliflower rice, 1/2 small baked sweet potato w/ cinnamon
Exercise- 1 hour spin class
I slept really great last night! I usually wake up often in the middle of the night, but last night I slept deeply. Today was a good day minus a little bit of a slump in the afternoon. Good thing I taught spin at 4:30…it helped energize me! I ate part of a sweet potato tonight because I know I will need the carbs after my workout and before my 6 AM spin class tomorrow. I feel satisfied and full! So far no sugar cravings yet!
The picture above includes some of the things I bought and made for snacks for the week. My snacks include cherry tomatoes, avocados, green olives, raw walnuts, raw almonds, raw pecans, sunflower seeds, & carrots. I also made turkey jerkey and a chili lime roasted nut mix. Yum!
January 8th- Day 3
Pre-workout snack- 1 green banana, 4 slices salami
Breakfast- Sweet potato, sausage, & brussel sprout hash with 1 egg + 1 cup black coffee
AM Snack- lime chili roasted nuts, 1 oz turkey jerkey
Lunch- 1 oz leftover balsamic roast beef, Kale, spinach, tomato, pepperoni & salami salad w/ balsamic vinegar, 1 small avocado, 6 carrots
PM Snack- lime chili roasted nuts, 1 oz turkey jerkey
Dinner- 1 serving baked veggie & turkey stuffed bell peppers
Exercise- 1 hour spin class
As you can tell, I had a “pre-workout snack” today. I had a strange night of sleep and woke up this morning at 2:30 wide awake! I laid in bed for about an hour before I realized that I was hungry. I got up and had a small snack and some water, finally going back to sleep around 4 am.
Other than my crazy sleep pattern, I had a great day full of energy and no sugar cravings! I even told a friend that I thought I was going to need an afternoon coffee to make it through my day, but I went through the afternoon feeling awake and energized without it! The picture above is my breakfast this morning. It was delicious and great for after my workout.
I hope the 21DSD is going well for you! I know that starting on day 3, things can get really difficult. How is everyone doing?
AM Snack- 1 serving raw walnuts
Lunch- Chipotle salad bowl (greens, fajita veggies, chicken, pico, salsa, and guacamole)
Dinner- Zucchini noodles with tomato sauce & pepperoni, 1/2 avocado, 1/2 baked sweet potato
Exercise- 1 hour spin class
Every other Thursday, I go to breakfast with my good friend Lindsey, so today I went out for breakfast. I was worried about what to get, but then realized I can always get some eggs & bacon! She also gave me a late Christmas gift, which was a book about food photography…I have already been soaking it up! It’s an AWESOME book and is so helpful for my big goal the next 3 months–getting better at food photography for Kitchenspired!
Someone brought a giant vanilla cake to share with everyone at work today! Haha, don’t you love when that happens! I’m still doing well and don’t feel tired or have sugar cravings. Tonight’s spin class I taught was one of the best I’ve ever had because I felt so energized, happy, present & engaged with my class, and was able to push everyone hard. It was the best feeling! I told my friend today that I love this detox so much because my energy and my emotions have leveled out a lot and I feel a lot more consistent.
P.s. the picture above is my dinner of zucchini noodles, and can I just say YUM! It is a must-try! I will definitely be making these again!
I’m so excited about this weekend and I will share why tomorrow…Owen and I have some news! (No, we’re not pregnant!!!) 🙂
Breakfast- Sausage & 2 eggs with tomato sauce, 1 cup black coffee
Lunch- Chorizo, sweet potato, & brussel sprout hash, cherry tomatoes, 1/2 cup pumpkin chocolate mousse (recipe coming soon!)
PM Snacks- limi chili roasted nuts, salami
Dinner- salad, 1 lettuce wrap, grilled salmon w/ veggie quinoa
Post-dinner snack- Pecans
Exercise- 30 min cardio + 15 min strength training
Today Owen and I drove down to San Antonio today for the National Gluten-Free Day Gala! Most of the day was spent in the car thanks to I-35 traffic, but we are happy to be here and have a little getaway weekend together!
We had a great time at the Gala tonight, got educated about gluten, and met some great people. Thanks Cassandra of fedandfit.com for the invite!!
Some people have talked to me about their detoxes and how it’s going for them. A common question is something along the lines of “I feel tired/hungry/sick, is that normal?” YES. It is! I think I’m having a really abnormal experience by feeling great and energized already. Most of the time, the first 4-5 days can feel like death before you start to feel awesome. So, I’m sorry if I have led you astray! Your body is detoxing, so of course you may feel sick and tired! Drink plenty of water and you will make it through!
January 11th- Day 6Bfast- 2 poached eggs, 2 pieces bacon, 1 gluten free scone, 1 cup black coffee
Lunch- Taco salad with chicken, lettuce, tomatoes, guacamole, and salsa
PM Snack- Salami & nuts
Dinner- 2 pieces of my 21-DSD pizza crust with sauce, tomatoes, salami, pepperoni, spinach, and garlic on top, 1 cup of my 21DSD pumpkin chocolate mousse
Exercise- none, other than lots of walking around San Antonio!
We had an adventure the rest of the day in San Antonio, and it was a blast. I love having little getaways with my husband- he’s the most amazing man I know! I took an hour nap in the car on the ride home and still feel pretty good. Oh, and I randomly made this delicious pizza crust that is 21-DSD approved. My oh my it hit the spot. I am glad to have leftovers to eat tomorrow!
January 12th- Day 7
Pre-workout snack- 1 green apple
Breakfast- 3 eggs scrambled with sausage & spinach, 1/4 cup of my 21DSD pumpkin chocolate mousse with pecans
Lunch- 2 pieces of 21DSD pizza (toppings same as yesterday), carrots, snap peas, & pecans
PM Snack- roasted brussel sprouts, 1 egg, some pepperonis
Dinner- Roasted sweet potatoes, roasted broccoli, 1/2 small avocado, 2 tbsp natural almond butter
Exercise- 7 mile run
Today was a crazy day! I woke up at 5:30 to go grocery shopping, to the bank, run with my sister-in-law, eat bfast and get ready before a meeting at 9:45, then to church and family lunch, a couple hours of rest before we had family night tonight. Today was the day that I had my minor meltdown. I came home after lunch at my in-laws’ house to my dirty dishes, unfolded laundry, and looking over my really crazy week ahead of me. I also had my first sweet cravings in the midst of all of that. I finally just had to stop, cry it out, spend time with God, and then was able to move on. I knew a hard day was coming soon, & today was that day!
I also think I have a little allergy to almonds. I’ve noticed that after I eat them, my stomach feels a little bloated and crampy. Tonight after eating almond butter, I am not feeling too good. I will try to test that out more.
Here’s to hoping & believing tomorrow will be a better day!
January 13th- Day 8
Breakfast- 2 eggs with sausage & spinach, 1/2 small avocado, 1 cup black coffee
Lunch- Chipotle salad (greens, fajita veggies, chicken, pico, salsa, & guacamole), 1 cup black coffee
PM Snack- some green olives & pecans
Dinner- a little bit of failed pumpkin pancakes I made, grilled chicken breast with bacon, avocado, & tomatoes, some sweet potato fries
Exercise- 45 minute spin class
I’m wiped out today, as you can probably tell from my two cups of coffee. Yikes! I don’t know why I’m so tired! I think I’ve been a little stressed out & anxious, so it’s probably because of that. Tonight I feel a little better but still need to make sure I rest up! I also want to get better at drinking more water during the day.
Something that I did notice today was my skin. I don’t have acne, but I get a lot of little bumps deep under the skin all over my cheeks and chin. Today, however, I noticed my skin is pretty smooth and clear. Awesome.
Has anyone ever watched Extreme Weight Loss? Owen and I just watched it on our date night. It is amazing & so inspiring!!! I love transformation and the change that comes when we take care of ourselves & make our health priority!
January 14th- Day 9
Breakfast- 2 eggs with sausage, roasted broccoli, cup of coffee with a splash of almondmilk
AM Snack- about 1/3 of a small avocado- I opened it up and it was mostly brown & bruised 😦
Lunch- Chopped italian salad (mixed green, ham, salami, tomatoes, cucumbers, olives), tea
PM Snack- 2 pieces turkey jerkey
Dinner- 1 green apple with almond butter, 2 of my garlic zucchini turkey burgers over spinach with tomatoes, olives, and balsamic vinegar, 1/2 cup of my pumpkin chocolate mousse
PM snack- some almonds and pepperonis
Exercise- BodyPump class in the morning, 1 hour spin class in the evening
Man I’m hungry! I don’t have much that is noteworthy about today other than I’ve been a little tired these days. Not too bad, but enough for me to want afternoon coffee or tea to help the situation 🙂
I don’t really want to talk about what I ate today, it’s not exciting. What I want to talk about today is being a spin instructor and how much I love it. I taught tonight to a full class with one of the best instructors on our staff teaching with me. It was just such a blast! No matter what kind of day I’ve had or how tired I am, I come to the gym to teach a class and leave feeling refreshed and like I can conquer the world. Plus, the people that come to my classes are absolutely stellar. Amazing people. I’ve learned so much from them.
That’s all. Maybe I’ll write a full blog post today about spin and how much I love it, but for now I’m heading to bed!
January 15th- Day 10Breakfast- Breakfast “salad”- bed of spinach, sautéed sausage, zucchini, and brussel sprouts with a runny egg on top, 1 cup black coffee with cinnamon
Lunch- 2 pieces of my 21-DSD pizza, 3 of my garlic zucchini turkey burgers
PM Snack- small amount of pecans & walnuts, a few slices pepperoni, 1 cup black coffee
Dinner- Zucchini noodles with 21-DSD pizza sauce & salami on top, a bunch of almonds
PM Snack- some more almonds and a tiny bit of pumpkin chocolate mousse
We’re halfway there! I can’t believe it!! This detox has been amazing so far. I don’t want it to end!
Today I was tired most of the day. I don’t know why I’ve been so tired! But I did have an amazing breakfast. It was so amazing that I posted a picture of it on Instagram, which was then re-grammed by the official 21-Day Sugar Detox Instagram account! That was a fun surprise!! If you aren’t already following me on Instagram, feel free to follow @Kitchenspired!
January 16th- Day 11
Breakfast- Black coffee w/ cinnamon, some pickles and two breakfast taco bowls with eggs, sausage, & brisket
Lunch- Which Wich lettuce-wrapped turkey club– turkey, ham, bacon, sauerkraut, spinach, tomatoes, black olives, peppers, olive oil, garlic & oregano
Dinner- Sauteed ground turkey with bell peppers & onion, 1/2 baked sweet potato, 1 green apple with 1 tbs almond butter
Exercise- 1 hour spin class
Today was a great day! My breakfast was super huge and filling, so I felt full mostly all day & didn’t feel the need to snack.
I think I realized why I’ve been so tired this week. I need to be sleeping more! I realize I’ve been averaging about 7 hours a night, but I usually need 8 or more. Especially when I’m detoxing, I have to be more disciplined to get enough sleep! You guys can hold me to that, ok?
January 17th- Day 12Breakfast- omelette with chorizo sausage, bell peppers, & spinach, 3 strips bacon, black coffee
Lunch- Bacon & Salmon Breakfast Skillet, 1/2 cup of my 21DSD pumpkin chocolate mousse
PM Snack- Iced coffe with almond milk, almonds, a couple of pepperonis, 1 green apple
Dinner- Balsamic pork roast, brussel sprouts with turkey bacon, 1/2 cup mashed sweet potatoes, black decaf coffee
Exercise- 1 hour spin class
Okay, so I only slept 7 1/2 hours last night instead of 8… but tonight’s the night I’m going to make it to 8 hours! I need the sleep!
Today I felt more energized. It was a full day of meetings, getting my oil changed, studying, and making dinner tonight for our friends. It was productive but relaxing at the same time.
Pictured above are my friends that came over tonight for dinner. We do dinner once a month and switch off who hosts. It was our turn this time, & fun getting to cook 21DSD-friendly foods that were still yummy (plus a loaf of bread that I didn’t eat). I love these friends! Tonight we all booked tickets for a friend-cation in May, and I seriously can’t wait!!
January 18th- Day 13Breakfast- 1 breakfast burrito no tortilla (eggs, chorizo, pico, & fajita veggies), 3 sweet potato muffins (pictured above)
PM snack- almonds, 1 sweet potato muffin + extra “icing”
Dinner- chicken & veggie fajitas over a side salad
Exercise- 1 hour Camp Gladiator session
Today I did my workout, then had to run an errand for my husband, ran to the farmers market (I bought some cauliflower & carrots), got a breakfast burrito at a taco truck there, ran home and experimented with some baking, ran more errands, had a meeting, and then all of the sudden it was just about dinner time. My breakfast was so late that I just held over until later in the afternoon. But I had great energy through all of it!
Today I got a major hair chop! It is so refreshing to get something new! My hair has been so long and honestly pretty gross. My new cut is fun and fresh! I’ll share pics tomorrow.
The sweet potato muffins I made above probably look better than they actually are. They are not sweet at all, but they satisfy my craving for a baked good. Plus, the icing is the best part. I ate some of the extra with a spoon this afternoon. Yummmm!
January 19th- Day 14
Breakfast- 2 eggs scrambled with sausage, zucchini, & kale, 1 sweet potato muffin w/ tiny bit of almond butter
Lunch- 2 cinnamon nut waffles with pumpkin sauce & pecans (pictured above), 5 cherry tomatoes
Dinner- leftover balsamic pork roast, cauliflower rice w/ coconut aminos, balsamic roasted carrots, 1 green apple with almond butter
Exercise- 20 minutes HIIT treadmill workout, 20 minute strength training (arms & abs)
I experimented in the kitchen today because I really wanted waffles. The waffles turned out really yummy and hit the spot…definitely not sweet, but filling. Luckily I have a couple extra for breakfasts this week! I would post the recipe, but I would still like to tweak some things to make it awesome.
I also had a major afternoon energy slump. It was probably because I had to wake up so early, but I still think I have some sleep to catch up on!
January 20th- Day 15
Breakfast- 2 eggs scrambled with chorizo, zucchini, & spinach, 1/2 sweet potato, 1 cup black coffee
Lunch- An assortment of my guacamole salmon salad with spinach, turkey, pepperoni, turkey bacon, carrots, peppers, & tomatoes
PM snack- Iced coffee with almond milk
Dinner- chopped steak, sauteed mushrooms & grilled veggie skewer
Exercise- 1 hour spin class
I was so glad to have the day off of work! I spent most of the day at home relaxing & studying, took a nap in the afternoon, experimented in the kitchen some, and went on a date with my man tonight! We also had a couple of friends over for lunch, and we had a spread of all sorts of goodies, pictured above. I needed the extra rest and refreshment today!
I can’t believe this detox will be over in a week! I still feel great and have been so happy with how the detox has been going.
January 21st- Day 16
Breakfast- 2 tbsp almond butter, 2 eggs scrambled with sausage & salsa, black coffee
Lunch- 1 of my cinnamon nut waffles, 1/2 cup of my guacamole salmon salad (recipe up tomorrow!), 1/2 cup sauerkraut, 4 artichoke hearts, & some of my pumpkin sauce with 6 pecans
PM Snack- 1 small baked sweet potato, black coffee
Dinner- 1 bowl of baked spaghetti squash with 21DSD pizza sauce, 2 pepperonis & 3 artichoke hearts, 1 serving pecans
Exercise- 1 hour spin class + some abs strength training
Last night was one of the WORST nights of sleep I’ve had in a very long time. It was a combination of me having a cup of iced coffee at 5pm and my husband having awful allergies. Any time I was just about to fall asleep, I would wake up to his sneezing fits, coughing, and blowing his nose. I probably got about 4 hours of sleep last night. So, as you can imagine, it’s been a long day.
I ate a sweet potato as my afternoon snack to give me an energy boost before I taught spin at 4:30. It worked! Well, that plus the coffee I drank. There was a sweet girl who came up to me after class tonight and said “I’ve been to lots of cycling classes before, but this one was the best!” Day. Made.
In other news, I am still bad at cutting open spaghetti squashes. My mom got me this fantastic ceramic knife for Christmas, so I thought that would make the process a little easier. I guess it did, until I dropped it and it just grazed my shin on the way down, slicing it open. It bled and bled and bled. I thought for about 10 minutes that I was going to have to get stitches…but thankfully it stopped bleeding. It was my first major wound while cooking. I feel like I can be a hardcore cook now. At least I was injured in the process of making spaghetti squash. Spaghetti squash is always worth it!
January 22nd- Day 17
Breakfast- 2 eggs scrambled with sausage & brussel sprouts, 1 cup black coffee
Lunch- Salad with greens, black olives, walnuts, cucumbers, tomatoes, grilled chicken, and salsa for dressing
PM Snack- 1 small avocado
Dinner- some almonds & carrots, PaleOMG’s Pizza Spaghetti pie (modified- I made mine with chicken and with my 21DSD pizza sauce, added pepperonis on top)
Exercise- none! It’s my rest day!
January 23rd- Day 18
Breakfast- 3 eggs scrambled, 3 slices of bacon, cup of black coffee
Lunch- 1/2 Chipotle salad bowl (greens, fajita veggies, chicken, pico, salsa, & guac), 1/4 cup sauerkraut, some coconutmilk with vanilla & cinnamon
PM Snack- small leftover piece of Pizza Spaghetti pie, 1 serving almonds
Dinner- Other half of my Chipotle salad bowl, 1 small baked sweet potato, 1 green apple with almond butter
Exercise- 1 hour spin class, 30 minutes BodyPump class
January 24th- Day 19
Breakfast- omelette with chorizo, spinach, & bell peppers, tomato slices & bacon, 1 cup black coffee
AM Snack- 3 of my Puerto Rican inspired lamb meatballs (recipe coming soon!), a few plantain chips, 4 olives
PM Snack- almond milk latte w/ cinnamon, almonds, a small bowl of spaghetti squash with tiny bit of grilled chicken
Dinner- A spaghetti squash pie with ground turkey, bell peppers, tomatoes, and spinach (pictured above)
Exercise- 1 hour spin class
I am so tired!! I am still loving this detox, but I think I’ve been feeling worse as time goes on. Worse as in more tired. I have been so exhausted this week! Partially it’s my fault since I haven’t fully caught up from my night of no sleep. I’m trying to get enough sleep but we’ve had such a busy week!
I had a strange eating schedule today. I had a little bit of time for recipe development, which is so fun for me! I made two recipes- one was a major success and one was delicious but not blog-worthy. Can’t wait to share my Puerto Rican inspired dish with you guys later! Anyways, since I finished the first recipe at like 10:30 this morning, I had to try it out, so I ate it. Then I wasn’t hungry around lunch time so I did other things. Then I was hungry at 4 so I ate a large “snack,” and then ate dinner at like 6.
January 25th- Day 20
Breakfast- Leftover spaghetti squash pie (above) scrambled with one egg, 1 cup black coffee
Lunch- 2 leftover Puerto Rican inspired lamb meatballs, 1/4 cup spaghetti squash, 1 small avocado
PM Snack- 1 small baked sweet potato with cinnamon
Dinner- plantain chips with salsa, brisket “Chipotle” bowl with salad greens, tomatos, cilantro, avocado, & sauteed veggies
Pre-bedtime snack- a few almonds and 3 artichoke hearts
Exercise- a 45 minute spin class
This was a crazy day! I feel like so much happened. The most noteworthy thing was that we went to visit my parents in Fort Worth for dinner. My mom made a super delicious Chipotle-inspired dinner with all the fixings and delicious brisket tacos. She also made a flan that looked good, but of course I didn’t eat any of it. It was fun to get time with my family, laugh with them, share stories with them, see my always-growing nephews, and get refreshed. We only get to be there for about 4 hours before we have to leave & head home, and I always leave wishing I could have had just a little more time. Mom, dad, Deanie, & Grant…we love you & love family dinner time!!
Owen and I came home so exhausted, so we hit the sack immediately when we got home. Although we have an early morning the next day, I think we will both hit our 8 hours of sleep.
January 26th- Day 21, FINAL DAY!!
Pre-run snack- 2 tbs almond butter
Breakfast- 3 small pumpkin pancakes, 2 oz pork sausage with a spoonful of guacamole
AM Snack- 1 cup black coffee with almondmilk & cinnamon, 1 serving pepperonis
Lunch- grilled chicken breast, 2 pieces bacon, tomato slices, 1 serving sweet potato fries
Dinner- Crock pot salsa chicken with spinach, tomatoes, guac, homemade plantain chips, 1 green apple with 2 Tbs almond butter (final 21DSD meal pictured above!)
Exercise- 10k run in the morning, 1 hour spin class in the evening
Happy last day of the detox!! This morning I woke up and decided I wanted to run a 10K race that was happening here in town. I registered for the race about 30 minutes before it started, and finished it in 57:45 (about a 9:19 pace) and got 6th in my age group! It was so fun. I did it because I realized that I’m running a half marathon in Fort Worth in less than a month, and I haven’t been training. Whoops! I need to get better about running!
I can’t believe this was the last day of the detox. Wow. There’s so much to say about it, how I feel, the benefits I’m experiencing, how I want to move forward from here and what I’m taking with me into my everyday diet. I will do a debriefing post tomorrow to do just that.
Thank you guys for following my journey! Having online accountability through this blog and my readers made the detox so fun! I loved the detox and can’t wait to do it again at some point. Be sure to check out my detox wrap-up post here. If you have any questions or are interested in doing the 21-Day Sugar Detox, feel free to email me (email address under “Contact Me” tab above).