As a health coach at a functional medicine practice, I get this question a lot:
“What do I do when I want to celebrate… but also stay true to my wellness goals?”
Whether it’s a slice of birthday cake or a night out with friends, it’s totally possible to live in balance without throwing your body into a spiral of inflammation, sugar crashes, or self-blame.
That’s where the Sandwich Method comes in — a mindset and strategy I share often with clients.
This approach helps you enjoy the things you love and take loving care of your body before and after.
Let me show you how it works.
???? Scenario 1: Chocolate Cake on Your Birthday
You want to enjoy dessert on your birthday — beautiful! The goal isn’t to skip the celebration. It’s to create a health-supportive container around it.
Here’s how the Sandwich Method works in this case:
???? Step 1: Pre-Treat with Nourishment
Before your celebration, add in something nourishing that you may not otherwise do:
- A green smoothie with spinach, hemp seeds, and spirulina
- A grounding yoga class or nature walk
- A fiber-rich salad with bitters to support digestion
This preps your blood sugar, supports your gut, and tells your nervous system: “We’re safe. We’re in charge.”
???? Step 2: Choose a Better Treat
Go for a version of chocolate cake that respects your body whenever you are able to:
- Use raw cacao, rich in magnesium and antioxidants
- Sweeten with coconut sugar, maple syrup, or raw honey, which have a gentler glycemic impact and are more whole foods
- Bake with almond or coconut flour for better digestion
- Choose organic ingredients whenever possible
And don’t forget to chew well and eat in a relaxed state. (See our Eating Hygiene 101 blog for tips on mindful meals.)
???? Step 3: Follow Up with Gentle Support
After your sweet treat, instead of diving into guilt or snacking more:
- Take a slow evening walk to regulate blood sugar
- Sip on dandelion root tea to support liver detox
- Do a 5-minute breathing practice or legs-up-the-wall pose to calm your system
Boom: you’ve sandwiched your indulgence between two acts of care. Your body and mind will thank you.
???? Scenario 2: Drinking Alcohol (Mindfully)
Let’s say you’re attending a wedding or girls’ night and want to enjoy a drink. Here’s how to buffer that impact:
☀️ Step 1: Prime Your Detox Pathways
In the morning:
- Dry skin brush to stimulate lymph flow
- Do a sauna session or light sweat-inducing walk
- Support your liver with a beet + lemon juice or milk thistle tea
???? Step 2: Be Smart While You Sip
- Bring a toxin binder like our Modern Toxin Binder, featuring:
- Activated charcoal to bind alcohol byproducts
- Bentonite clay for pulling heavy metals
- Chlorella to bind and nourish
- Go 1:1 or 1:2 with your drinks and lemon water- or at least water
- Add electrolytes (like Redmond Re-Lyte) to your water before bed to replenish
???? Step 3: Post-Treat Recovery
- End your night with some magnesium glycinate or Magnesium Powder like from Pure Essence Labs
- Sleep with blackout curtains or an eye mask
- The next morning: hydrate, nourish, and avoid inflammatory foods like gluten, dairy and sugar
No shame. Just intention.
???? Why the Sandwich Method Works
- It reduces guilt and all-or-nothing thinking
- You’re setting your body up for success, and providing padding that safe-guards you from the brunt of less than ideal circumstances
- It supports your detox pathways naturally
- It teaches your body to feel safe around food and celebration
- It helps prevent blood sugar crashes and digestive stress
Most importantly, it honors the whole you — not just your health goals, but your joy, your community, your experiences.
You are not a robot. You’re a beautifully complex being. And life is meant to be lived.
???? A Final Note
If you struggle with knowing how to balance food, celebration, and your healing journey — I see you. Many of our patients are navigating autoimmune issues, gut healing, MTHFR, or chronic fatigue and wonder: “Will I ever be able to live normally again?”
The answer is yes. The Sandwich Method is one way to start doing that — lovingly, intentionally, and holistically.
Need help personalizing it? I’m here. Let’s build your buffer.
Jade Green, TNC, CHHC
