21DSD Office Edition

Hey Folks! We're excited to welcome back Certified 21DSD Coach Natalie Washabaugh. Natalie's article is part of a series contributed by our Certified 21DSD Coaches. Enjoy! – Diane and Team

For many people, starting a 21DSD is a time of conflicting emotions fueled by a desire for change. After reading through the program guidebook there is a level of excitement and anticipation for what’s to come: better sleep, clearer skin, eliminated cravings and increased energy, to name a few. There may be a level of dread and sadness at what will be left behind: processed foods, alcohol, dairy (Level 3) and grains (Levels 2 and 3).  There is also a moment of terror when you realize that Monday through Friday you will have to manage your 21DSD in the kitchen or staff lounge at work!

Each time I run a 21DSD group, whether in person or online, I get tons of questions about how to successfully manage the program while simultaneously surviving the pitfalls that can occur at work. Below are a few tips to help you navigate your workplace while making the 21DSD work for you!

Know the layout

Do you have a microwave or toaster oven that can be used to warm up all of your delicious 21DSD meals?


  1. Plan meals that do not need to be reheated.
  2. 21DSD salad recipes
  3. Diane’s Salad Madness
  4. 21DSD Tuna salad recipes


  1. Bring reheatable leftovers from the night before so lunchtime is not a hassle.
  2. 21DSD Sheet pan chicken recipes
  3. 21DSD Slow Cooker recipes
  4. 21DSD Chili recipes


  1. Glass containers -microwave/dishwasher safe
  2. Meal prep containers -microwave/dishwasher safe
Do you have a refrigerator where perishable snacks and meals can be stored


  1. Pack a cooler or lunchpail with plenty of ice packs.


  1. Label everything so no one snags your delicious 21DSD food.


  1. An insulated lunch bag
  2. Ice packs
Is there a water cooler?


  1. Bring a thermos of hot water for herbal tea breaks when sugar cravings hit.
  2. Supply yourself with enough water throughout the day. Dehydration can mask itself as hunger and throw off your success.


  1. Keep track of how much water you are consuming. Aim for half your bodyweight in ounces.
  2. If you are finding yourself frequently running to the bathroom, add a pinch of high quality sea salt to your water to ensure your cells are properly absorbing water and staying hydrated. Adding sea salt satisfies your thirst longer and increases your mineral and nutrient consumption.


  1. An insulated water bottle
  2. An insulated coffee/tea travel mug

Check the calendar

Office Events
  • Are there any planned events that will occur during your 21DSD? If you think you are going to feel left out by not being able to partake in the food festivities, bring your own 21DS approved finger foods to share.
  • If your office is one that celebrates birthdays or other events with cakes and treats, know that it is always ok to turn down cake, even though that may not seem true pre-detox. If your birthday happens to fall during your 21DSD ask that they change things up a bit and serve healthy options to celebrate your day! If that sounds impossible bring some Not-Sweet Treats to curb your cravings and stay on track.

Eat out smarter

Catered lunches
  1. Catered events take the responsibility off your shoulders in terms of preparing lunch, but can also pose challenges because you are not preparing your own food and so you have little control over the ingredients used. Ask for the proposed menu or get the catering company's information and reach out to them with questions about what foods will be offered.
  2. Bring your own condiments to avoid toxic oils (vegetable, soy, canola).
    1. A small bottle of olive oil
    2. Tessemae’s dressings
    3. Primal Kitchen dressings
  3. If there are no 21DSD options, which is rare (think protein, veggies, and healthy fats), bring your own meal and snacks.
Off-site lunches
  1. Like catered events, off-site lunches can pose some challenges if you don't plan ahead. Do your own research prior to arriving at the restaurant to narrow down your 21DSD-approved options.
  2. Again, bring your own condiments to avoid toxic oils (vegetable, soy, canola).
    1. A small bottle of olive oil
    2. Tessemae’s dressings
    3. Primal Kitchen dressings
  3. Check out this blog post for additional Dining out on the 21DSD tips.

Plan, plan, plan. Are you noticing a theme here? Meal prepping and having a game plan for the office will not only ensure a successful 21DSD but will alleviate some of the issues and temptations that may cross your path while on your 21DSD journey.

Natalie Washabaugh M.A. is a Nutritional Therapy Practitioner (NTP) and a 21-Day Sugar Detox Coach focusing on fat loss, blood sugar regulation, body image issues and healing relationships with food, all issues she has personally struggled with as a Type 1 diabetic of 30 years. She loves educating clients on simple mindset shifts, nutrition myths and movement, providing them the tools necessary to nourish themselves mind, body and soul. She is also a certified American Sign Language (ASL) interpreter who strives to bring health and wellness directly to the Deaf community. She enjoys lifting heavy, San Diego sunsets and walking her two puggles, Max and Rambo, on the sandy shores. You can find her blogging sarcastically on her websiteInstagramTwitter and Facebook.

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