What can I put in my coffee? If I don’t like the taste of water, what else can I drink? And…what the heck is kombucha?
These are questions that you might ask if you are new to Paleo or doing The 21-Day Sugar Detox (21DSD). And for many folks, eliminating the sugar greatly reduces the types of drinks that they previously enjoyed and relied upon as “staple beverages.” But don’t worry—I’m about to share lots of great options for beverages that are delicious and sugar or sweetener free!
Tips 1-5: Customize your Coffee
You can still enjoy your coffee either hot or iced without commercial creamer and sweeteners—it just takes re-thinking possibilities. 1. Add some fat and flavor. If you tolerate dairy, try some heavy cream. If you avoid dairy, you can use unsweetened coconut or almond milk, or even a tablespoon of coconut butter. Try this: empty a can of coconut milk into a jar and refrigerate it (quickly blend it first if it’s a bit chunky from the lack of stabilizers, which you should avoid). The cream will rise to the top—scoop it off for an even richer treat. Give it a flavor boost by adding a splash of vanilla and/or a sprinkle of cinnamon. 2. Bullet Proof it. Blend your freshly brewed coffee with a tablespoon or two of butter or ghee to create a nice frothy cappuccino-like beverage. An immersion blender works great here 3. Go black. You might think that drinking black coffee is impossible for you, but consider changing the type of coffee (roast, origin) and brewing method to enhance your coffee experience. My favorite is Chameleon Cold Brew! 4. Cocoa it up! Try this Peppermint Mocha from Primal Toad/Primal Smoothies. 5. Or maybe try this Paleo Mocha Frappo by Life as a Plate featured on Paleo Parents. Have The 21-Day Sugar Detox Cookbook? Don’t forget the Pumpkin Spiced Latte recipe!
Tips 6-11: Work up your Water
We all know water is good for us, but for some folks, drinking plain water is unappealing. Here are some ways to enhance your water drinking experience. 6. Drink it cold with a straw. Ice and a straw (make it a fun one!) can make a huge difference. I know it sounds simple, but crisp, cold water is much more enjoyable. Using a straw allows you to drink more water with ease. 7. LLC it (fresh lemon, lime and cucumber). Fill a pitcher with water, ice, and slices of lemon, lime and/or cucumber and stir. You now have refreshing spa-like beverage to enjoy throughout your day. This citrus and cucumber-infused water is hydrating, refreshing, and tastier than plain water. 8. Add some fizz. Drinking bubbly mineral water and seltzer water are great options for those who want something carbonated. Add a squeeze of lemon or lime juice for an extra kick. 9. Flavor with essential oil. A few drops of a therapeutic grade organic essential oil (indicated for internal use) can add just enough of a subtle flavor to entice you to drink up with the added bonus of some nutritional benefits. For example, Blood Sugar Balance by Vibrant Blue Oils (a blend of grapefruit, lemon, peppermint, cinnamon, celery seed & ginger) was formulated to support blood sugar and lower cortisol levels, appetite and cravings between meals. One of my staff members, Holly, a Nutritional Therapist, likes this and uses it with her clients. 10. Sass it up. Check out Sassy Water by Carolina Charm. 11. Or this try this delicious Day Spa Apple Cinnamon Water by Lose Weight by Eating!
Tips 12-15: Tantalize your Tea
Hot or cold unsweetened teas of every variety are all approved on The 21-Day Sugar Detox. Choose organic varieties of tea when possible and watch out for sneaky additives. Trying out different teas can be fun—I personally love Traditional Medicinals.12. Trust the traditionals. Green, white, or black hot or cold tea are all great options. 13. Curb your cravings. Peppermint and Ginger herbal teas are my favorites. 14. Create your own. Or try this Ginger Mint Herbal Tea by FED! 15. Select something special. The father of my awesome graphic designer, Nicole, brews up a daily batch of Good Earth Organic Sweet & Spicy as an amazing (and deceptively sweet) ice tea. It's delicious!
Tips 16-19: Sensationalize your Smoothies
While I don’t usually like to drink my meals, I realize that smoothies are great for a pre- or post-workout boost, for people on the go, and for kids who may need some extra calories. To reduce the impact on your blood sugar, make sure you don’t overdo the fruit, add some vegetables (spinach is a mild-tasting addition), and include full-fat coconut milk, nuts/seeds, pastured egg yolks, and/or other sources of fat or protein. Here are a few of my favorites smoothies from Primal Toad. 16. Apple Cider 17. Cinnamon Banana Coconut Breakfast 18. Lemon Lime Cucumber 19. Super Nutritional Powerhouse I also have some extra delicious no-sugar/sweetener recipes for smoothies in The 21-Day Sugar Detox and The 21-Day Sugar Detox Cookbook: how do coconut, apple pie, and pumpkin spice smoothies sound?!
Tip 20: Kick it up with Kombucha
Kombucha is fermented tea with a high probiotic content that can be a great replacement for your daily glass of wine, soda or other sweet beverage. Kombucha is naturally carbonated and tastes somewhat vinegary, and while some find the taste strong and sour, others love it instantly. Sugar is used in the fermentation process, but if no fruit juices are added, the kombucha will have very little residual sugar. Go slow if you’ve never had kombucha before—the probiotic content is beneficial for good gut health, but it can cause digestive distress if you drink too much.
- You can find kombucha in most grocery stores, but be sure to read the labels and be on the look out for added sugar in the form of fruit juice or other flavorings. To read more about its health benefits and learn how to make your own, check out my easy recipe for Home-Brewed Kombucha.
Tip 21: Beverage Your Bone Broth
Yes, that’s right, you can sip on bone broth as a beverage! In fact, I do that and I encourage people to incorporate it into their daily routine especially when they feel a cold coming on or they are working to improve gut health. But, you don’t have to be on a healing protocol! It’s pretty yummy all on its own, with some ginger or herbs sprinkled in, or even better, some butter blended in.
I couldn’t write a post about sugar-free beverages without mentioning my recipe for bittersweet hot cocoa found in The 21-Day Sugar Detox! Even kids love it, so check it out! And if you’re looking for even more sugar-free drink options, check out the 21DSD Pinterest page! A change in mindset goes a long way toward success and failure. Think of your transition to sugar or sweetener-free beverages as a chance to experience new and exciting ways of doing and enjoying things rather than thinking about “can’t have.” Because, really, look at all the awesome things you CAN have! Need more help getting off sugar? What about just living a sugar-free/low-sugar lifestyle? If getting off sugar seems daunting, or you just want a bit more guidance along the way, I have some exciting options for you to choose from!
- I created The 21-Day Sugar Detox guide book and its companion The 21-Day Sugar Detox Cookbook specifically to guide people through this process step-by-step. In fact, you don’t even need to be using a Paleo template to do this program! For more information, please check out my 21-Day Sugar Detox page.
- But wait, let me tell you about the most ultimate support imaginable: Beyond Sugar Detox!
The 21-Day Sugar Detox “family” of information will also soon include an online Tool Kit with loads of additional content and support that goes way beyond the material in my books and blog. You’ll be inspired and motivated beyond your imagination with all these amazing tools:
- daily audio files for each day of your 21DSD
- modification guides & meal plans for special circumstances/conditions including for pregnant/breastfeeding moms, for kids, for athletes, for pescetarians, and for those with autoimmune conditions.
- exercise guides appropriate for you
- a private online community forum where you can get quick answers to your burning questions
- what to do after your 21DSD –bridging the gap between the 21DSD & life beyond
- money-saving coupons for many of the very best products & services supporting a whole food lifestyle
- and SO much more!
I would love for you to join me! So, be the first to know when I launch (which is coming up soon!), as well as get subscriber-only exclusive content by signing up for my email updates here!
Now, I'd like to hear from you! What do you drink on your 21-Day Sugar Detox?!