Tag Archives: high-protein

garlicky tuna salad with kale in a white serving bowl

Sugar Detox: A Nutritionist Explains How to Reset Your System

Although some cleanses rely on fasting and calorie restriction as the primary focus, that often isn’t the healthiest approach. The main aspect to focus on during a sugar detox is keeping the body well fed and hydrated. Sugar imbalances hormones, mood, energy, blood sugar and suppresses the immune system. It’s well known that sugar feeds bad bacteria, and it has even been compared to cocaine because it’s so addictive—yikes!

It’s now time to crush that sugar habit once and for all. Follow this 3-Day Sugar Detox and you will start feeling the effects immediately.

What to Focus On:

1. Hydrate, Hydrate, Hydrate

Keeping the body properly hydrated encourages oxygen to flow freely throughout the body. This allows you to be more attentive, alert and focused. Water itself is a powerful detoxifier because it assists the kidneys and colon to eliminate waste. Hydration means drinking water (not coffee, caffeinated teas or energy drinks). Although these drinks are comprised of water, they can also be dehydrating for the body. Drink 6-8 glasses (250mL) of water per day. Don’t drink water with meals because it dilutes stomach acid and leads to poor digestion. Add a squeeze of lemon into your water for added benefits and some flavour.

Related: These are the Best Foods to Help Aid Digestion

2. Protein & Fat Are Your Friends

Eating tons of sugar creates a cycle of low blood sugar and intense “hanger” (hungry + angry). One way to break the cycle, besides eliminating sugar, is to eat meals that contain tons of good protein and fat (nuts, seeds, legumes, beans, meat, fish, poultry, eggs, etc). Protein and fat are more difficult to digest, making you feel full for longer periods of time.

3. Taste the Rainbow

Focus on eating colourful foods. When you eat vegetables and fruits in a rainbow-bright assortment of colours, you are getting a whole array of antioxidants and phytonutrients that all have specific jobs to keep the body healthy, skin vibrant and eyes strong. Again, this detox is not about deprivation, so when you’re hungry, eat! Just make vegetables the star of the plate.

Related: Nutritionist Reveals 10 Best Natural Foods for Dewy, Glowing Skin

4. Prepare Yourself

The key to any good detox is to be prepared. Look over the menu below and see which ingredients you need to buy, and which foods you need to prep ahead of time. Prepping lunches the night before is a great way to save time in the morning. It’s only 3 days—you can do this!

3-Day Sugar Detox Plan:

garlicky tuna salad with kale in a white serving bowl


Day 1

Wake Up: Drink Lemon Water (250mL)
Breakfast: Celery, Cucumber & Kale Smoothie
*Add a scoop of protein powder or nut butter to increase fat and protein content
Water Break: Drink Water (250mL)
Morning Snack: Chia Pudding Cup
Water Break: Drink Water (250mL)
Lunch: Tuna Salad With Tomatoes, Basil, Beans, Kale and Garlic Chips
Water Break: Drink Water (250mL)
Afternoon Snack: Bright and Beautiful Beet Hummus with Sliced Carrots, Cucumbers & Celery
Water Break: Drink Water (250mL)
Dinner: Slow Cooker Chicken Breast with a Healthy Grain Salad
Water Break: Hot Water with Lemon

Day 2

Wake Up: Drink Lemon Water (250mL)
Breakfast: Blueberry Ginger Kale Smoothie
Water Break: Drink Water (250mL)
Morning Snack: Handful Roasted Spiced Almonds
Water Break: Drink Water (250mL)
Lunch: Thai Chicken Lettuce Cups
Water Break: Drink Water (250mL)
Afternoon Snack: Apple with 2 Tbsp Almond Butter
Water Break: Drink Water (250mL)
Dinner: The Perfect Veggie Burger (no bun) with Gluten-Free Tabbouleh Salad
Water Break: Hot Water with Lemon

sheet plan chicken dinner with sweet potatoes and fennel


Day 3

Wake Up: Drink Lemon Water (250mL)
Breakfast: Cold-Busting Citrus Smoothie
Water Break: Drink Water (250mL)
Morning Snack: Handful of Strawberries and ¼ cup Almonds
Water Break: Drink Water (250mL)
Lunch: Citrus Rainbow Trout and Middle Eastern Bulgur, Pomegranate and Almond Salad
Water Break: Drink Water (250mL)
Afternoon Snack: Guacamole with Sliced Veggies
Water Break: Drink Water (250mL)
Dinner: Sheet Pan Chicken and Veggie Dinner
Water Break: Hot Water with Lemon

Looking for more healthy recipe inspiration? Here’s how a nutritionist meal preps every Sunday!

Close-up image of braised beef and red chilies on a plate

The Pioneer Woman’s Braised Beef and Red Chilies is the Comfort Dish You Need Right Now


Using four different types of red chilies, this braised beef with red chilies recipe is perfect on top of tacos, for a make-ahead meal or to be paired with your favourite carb for a more filling dish – any day of the week.

Related: Weeknight Dinners That Taste Even Better as Leftovers

Close-up of braised beef stew on top of a taco with cilantro

Braised Beef and Red Chilies

Prep time: 55 minutes
Cook Time: 3 hours
Total Time: 3 hours and 55 minutes 
Yield: 6 to 8 

Ingredients:

8 to 10 dried New Mexico chilies
4 cloves garlic
3 Tbsp olive oil
One 4 to 5-pound chuck roast, cut into 1-inch cubes
1 Tbsp kosher salt
1 Tbsp freshly ground black pepper
1 Tbsp ancho chili powder
2 tsp ground cumin
2 Tbsp tomato paste
1 large onion, sliced
2 cups beef stock
2 Tbsp sugar
2 bay leaves
Warm tortillas, shaved cabbage, sour cream, lime wedges and fresh cilantro, for serving 

Related: The Pioneer Woman’s Tex-Mex Recipes Will Satisfy Your Cheesy, Meaty Cravings

Directions:

1. Add the chilies and garlic to a saucepan, cover with water and bring to a boil. Remove from the heat and steep for 20 to 30 minutes. Pour off half the cooking liquid. Using an immersion blender, puree the peppers, garlic and remaining liquid until smooth. (Alternatively, you can use a regular blender. Be careful when blending hot or warm ingredients.)

2. Preheat the oven to 275 degrees F.

3. Heat the oil in a Dutch oven over medium-high heat. Season the chuck roast with the salt, pepper, chili powder and cumin. When the oil is hot, add the meat to the Dutch oven and brown on all sides, about 3 minutes, then remove to a plate.

4. Add the tomato paste and onion to the pot and cook, stirring, for 1 minute. Add the stock, sugar, bay leaves and pepper puree to the pot and stir to combine. Return the beef to the pot and cover. Roast until the meat is fall-apart tender, 2 ½ to 3 hours.

5. Remove the bay leaves. Shred the meat in the pot and serve on warm tortillas with shaved cabbage, sour cream, lime and cilantro.

Recipe courtesy of Ree Drummond.

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