Three-Day Cleanse: Lessons Learned

three-day cleanse tips | kale and aleI just finished a three-day cleanse as part of my January reset (read about why I picked reset as my word of the month and what it means to me). I cringe at the word cleanse, as I feel it has negative connotations. The one I did was based on foods that are considered detoxifying and superfoods (like carrots, turmeric, garlic and greens), meant to give your body a chance to balance out. It had a smoothie and nuts for breakfast, snacks and full meals through the day. Water and tea were OK. Exactly what I was looking for.

I went on the cleanse because I was feeling bloated from the holidays and travel, and I was trying to have a refresh. I am planning a longer trip with plenty of food and drink in the late summer, and could see this cleanse coming in handy upon my return; I would do it again to get back on track and refresh my digestive system.

Tips For a Cleanse

I’ve gone a full day back after the cleanse, and I learned a few things for when I or you go on one:

  • Make meals simple, wholesome and filling when feeling like a mini-reset is needed
  • Eat less at night after dinner (no late-night nachos) and have more mindful snacking overall. The snacks were flavorful and filling: roasted chickpeas; raw vegetables and hummus; and cucumbers with cayenne, salt, lemon and olive oil.
  • Incorporate more smoothies into the mix. I found this great list of detox smoothies I went off, and plan to make a different one for breakfast every so often.
  • Continue to drink tea in the afternoon when I want to reach for coffee
  • Make more marinades, sauces and dressings myself. They’re easy, quick, flavorful and earlier than bottled, store-bought condiments.

Have you been on a cleanse? What did you think or do you have any tips you learned?

January 2017: Reset

My word for the month is “reset.” No better time than a new year to get back to a previous state.
While a lot of people were calling 2016 “the worst,” it was mostly very good to me: I began the year with a Caribbean beach vacation, got engaged, got asked to be in my brother’s wedding and got married. I joined two book clubs that have connected me with great women reading powerful books, got accepted to volunteer at Louie’s rescue organization and figured out more who I am and what I want in life.

After a great long start, the finally two months brought events that put me in a funk: My candidate lost the presidential election, which shocked me, and after a great Thanksgiving with close family, we suddenly lost one of those people 15 days later. This person lived a full life staying true to himself and giving to other people and organizations. Both events put me in a funk and reminded me I need to look outward, build stronger relationships, give to others and stand for what I believe.

Reset my food, attitude and expectations

And, although I’ve been working out more regularly recently, I feel like my health has gone off track. So this week I’m going through three days of cleaner eating. I hesitate to call it a cleanse. My neighbor suggested it’s a reset, and I like that. It’s filled with detoxifying foods and cuts out coffee and alcohol. I’ve never done anything like this and have had daily coffee for 20 years, so stay tuned on how it goes. The easiest way to watch is to follow my Instagram stories at @KaleAndAle.

So I’ve decided this month will be about resetting–my system, my attitude, my actions. And that starts right away. As spoofed after the election on Saturday Night Live, I need to get out of the bubble. Only this wasn’t funny, since it hot so close to home and wasn’t a parody.

What actions or attributes are you focusing on in the new month or year?

Tips to Drink Beer From Afar at Home

Tips for drinking beer from afar in your home | Kale and Ale

Original photo by Flick user quinnanya.

One thing I love about craft beer is its exclusivity. By nature craft beer is not as widely produced, meaning it’s not as widely available. (There are exceptions to this, for example, some brewers have set up shop on both coasts.)

Because of this, it’s exciting to get my hands on brews not available in Minnesota. When I travel—even home to Iowa—I look for beers I can’t get from my own liquor store. It’s part of what’s fun about traveling.

Case in point: A recent weekend I had beer in my home in Minnesota from three well known places to have a unique selection: Wicked Weed in Asheville, N.C., Surly in Minneapolis and Russian River in Santa Rosa, Calif. Only Surly is sold anywhere near here.

Wicked Weed Russian River Surly beer Kale and Ale

From top left: Russian River Pliny the Elder, Surly Barrel Aged Pentagram, Wicked Weed Freak of Nature

Through the years, and specifically more recently, I’ve gotten more savvy about getting beer to me that I can’t buy locally, from transporting it myself or getting it from others. Below are some tips I’ve learned to cast as wide a beer-sampling net as possible in your own home.

Get a Growler to Go

A growler is a jug used to transport tap beer. The vessel is usually 64 ounces, and it’s often found at breweries and taprooms where you can fill up beer from their tap (typically good for three to five days) and take it off site for consumption. This is good because if you have a growler or buy one their, you can take beer that might not even be bottled, or certainly not sold where you live. Growler laws vary widley by state, so know before you go (can you bring your own growler, can you use the growler your size, etc.). Find growler laws by state.

Friends Going on Trips

Find a beer buddy near you and let them know what you like. I can think of two people this year alone who brought me back beers from their travels without me asking before. And because of that, I’ve done the same for them. I’ve also asked non-beer drinkers to keep an eye on things for me, too. So don’t be shy and ask, the worst they can say is no.

Pack Carefully

The above Wicked Weed bottle came back thanks to bubble wrap that I brought for that purpose. I’ve had 3 Floyds Zombie Dust the day it was bottled from the brewery by my husband Aaron packing the beer in his clothes and shoes. Take a chance if it’s worth it to you (beer won’t usually stain if you take care of it right away) and the reward can be great.

The Travel Channel video gives inspiration on the best ways to pack and travel with glass bottles.

Beer mail

Another option that you have to be careful about is trading beer via mail. You have to be careful as it’s a liquid and alcohol, so check with the carrier. Also important to keep in mind is the actual shipping. Beer Exchange has an excellent guide on how to ship beer. You can ship among people you know or find people on beer boards. Again, be smart and find out what you can ship, where and with whom.

Podcasts For Communications Professionals

Podcasts for communications professionals | Kale and Ale

Note: This isn’t a lifestyle post, per se. However, as a lifestyle blogger and professional in the communications field, I’m sharing this for the many other bloggers and communications professionals in my personal sphere. If this isn’t you but you’re into information, I hope this is helpful. Let me know if this type of post is OK in the comments below.

A longtime occasional listener of podcasts, following the popularity of Serial a few years ago solidified my interest. I started to expand what I listened to. Now, so many outlets and bloggers are podcasting, that it’s easy to find something based on your interests.

To listen more effectively, I had to organize my podcasts. I tried a few different things, but I’ve found using the Stitcher radio app to work best for me. I can listen on mobile or desktop and can easily subscribe, search for new and popular content and listen with an easy interface and experience. Below, you can see my desktop setup and some podcasts I follow.

Stitcher Radio app desktop | Kale and Ale


RELATED: Tips to leverage social media during events for extra exposure.

As a communications professional, I really enjoy podcasts about learning, business, technology, news and marketing or social media. My goal listening to podcasts is to learn something new in one of those fields, and the below podcasts all fit that bill. The podcasts I listen to and why I listen, broken into communications and news, include:

Communications Podcasts

The Science of Social MediaActionable insights you can implement right away, with topics about changes in social media that are timely.

Social ProsFind out how different companies and businesses are achieving results through social media.

Social Media MarketingFrom the people behind the popular Social Media Examiner website, this podcast looks at social media and marketing tips and success stories.

Being BossAimed at creative freelancers, it covers a variety of topics on how to handle being a freelancer, what to expect and how to succeed.

News Podcasts

Radiolab: Radiolab is more difficult to describe that it feels it should be. It’s about science, but so much more than that, mixing news, fact and everything about us and going on around us.

Serial: Serial is a serialized story, going over different themes or aspects with deep investigative reporting on a topic that isn’t finished or closed.

Freakonomics RadioBased off the books of the same name, the podcast tells us about ourselves and why things are the way they are.

TED Radio HourBased off those engaging and thought-provoking TEDTalks we have all watched, each episode is a person talking about a topic. Sure to expand your mind.

Pop Culture Happy Hour: Pop culture news, discussions, interviews and information in a fun, relaxed format that makes you feel like you are part of the conversation.

How I Built This: A look at how people built the success they have today.

This American LifeEach episode has a theme of something in the news currently, with different angles and stories within the episode that give a very human face to the discussion.

Did you find this helpful or do you have a podcast to suggest? Leave a note in comments below. I plan to write a post about blogs I follow; list any you enjoy.

Homemade Dog Treats

Louie outside | Kale and Ale

Louie makes my heart bigger than I knew was possible.

To say my blog has been on the back burner is a bit of an understatement. Case in point: Aaron and I rescued our Louie seven months ago, which means I’ve been meaning to write a post about my sweet guy for half a year! He is a 17-month-old terrier mix with beautiful coloring, an energetic personality and a huge heart. Sometimes he can be a handful, but in the end he just wants to play with everyone (and thing), showing tons of love.

There are many things about him I could focus on: his endless energy, his puppy personality, what it means for someone to rely on you, the list goes on. But I’ll focus—Start? Maybe more topics to come, no promises!—on his diet.

Louie TP | Kale and Ale

What won’t Louie eat? Nothing, so I have to watch him carefully!

The Importance of Diet

It’s been an adjustment having a meat eater in the house. Luckily I don’t have to cook for him (well, meat at least). But he’s gotten some treats that leave me squeamish or are “outside only” treats. I understand a dog’s diet, digestion and nutrition is much different than my own, and I’m not going to put my dog in harm’s way or deny him the things he needs to live a healthy, full life. But still, those hard chew treats? I really don’t need all the details of exactly what part of what animal they come from?

One thing I can control and stick to my morals on is that the food he is eating is whole and nutritious. Like my own food, I’ve started to make his treats so I know he’s getting what is good for him and what he needs. Bananas, apples, carrots, certain greens, sweet potatoes? All good. Gluten and fillers? Not so much. To help with that I’ve made him a treat and have a few more I want to try (including one my friend Amy’s dog loooooves):

Since Louie seems to enjoy ice cubes when being outside on hot days, I decided to make some cold treats, cutting herbs I have from the store and my garden (the mix pictures is cilantro, basil and mint) into ice cube trays, topping with carrot slices and pouring water on to freeze.

Louie ice cube treat | Kale and Ale

On a hot day Louie enjoys ice cubes filled with carrots and herbs.

Louie will eat anything on the ground, so I have to be careful. Do you make treats for your pet, or what kind of diet is (s)he on?