I Quit Sugar Pamphlet

8/12/2019 I Quit Sugar Pamphlet

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A shorintr 1Some info to get you primed

Mstor 2Why I had to quit

How tqui 8To get started...

Wee1 9Start to cut back

Wee2 11Operation eat fat

Wee3 14Quit

Wee4 18Face the demons

Wee5 21Get creative, experiment

and detox

Wee6 24Adding some sweetnessback in

Recipie 28Some sweet recipies

Wee7 30Recovering from lapses

Wee8 36Refining + moving forward

ShoppinLis 40To cut n keep

Contents

returtcontenpag

is ebook was lovingly designedby Siri, Emily and Anna atseathrustudio.com and put

together with the generous helpof Jo Foster and Shayne Tilley.
http://www.seathrustudio.com/http://www.seathrustudio.com/


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http://www.sweetpoison.com.au/?page_id=2http://www.sweetpoison.com.au/?page_id=2


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mstor:

I wasugar addic. I didloolikon.I diddrinCokor pusugar imcoffe.Ivnever eateKrispKremdonu, aniccreaborem.

But heres the thing: I was a covert addict. I hid behindthe so-called healthy sugars l ike honey and darkchocolate and fruit. Which made things harder in some

ways because first I had to face my denial.

My attachment started when, as a teenager, I movedinto town from the country (where we ate verynatura lly). A cocktail of girl hormones, newfoundaccess to malls and convenience stores, as well as a kid-in-candy-store delight with foods Id been previouslydenied, brought it on. I went sugar crazy.

I remember at university not being able to function if Ididnt have a cinnamon scroll at 10am. I loved the pinkicing blob in the middle. And convinced myself the dried

currents made it healthy.Over time, this wasnt enough. Id then eat an apple pieafter lunch. And some chocolate. Soon, I was a ridinga horrible rollercoaster of sugar highs and lows. I wasbingeing.en starving myself the rest of the day.

I got sick offthe back of this reactionary eating verysick. I developed mood disorders and sleep problemsand finally I developed adrenal issues and my first auto-immune disease Graves, or overactive thyroid. Eversince, Ive had gut problems linked to bad gut balance.

Over time I swapped my pink-blobbed processed sugarycarbs for the healthy sugary treats. And, yeah, ate lesssugar overall. But all the symptoms above continued. Ididnt put it down to sugar completely. But I knew it wasa major player.

For the past ten years Ive eaten very well. But up untilseven months ago I was stil l eating sugar everyday. Aftereverymeal. And before bed. I was still addicted.

So how much sugar was I actually eating?

Heres a snapshot: three pieces of fruit a day, a handfulof dried fruit in my porridge, a teaspoon or two of honeyin my tea, a small (35g) bar of dark chocolate after lunch,and after dinner honey drizzled on yoghurt, or dessert(if I was out).

A conservative day would see me consume about 30teaspoons of sugar, just in that rundown of snacks above.ats not counting the hidden sugar in things like tomatosauce and other everyday foodstuffs.

I told myself I ate good sugar and convinced myself I didnthave a problem.

But as youll learn in a moment, sugar is sugar. Sure, theother ingredients mixed in with the sugar in, say, a mueslibar or a piece of fruit were good for me. But the chemicalcomposition of sugar whether its in a mango or a Marsbar remains the same.

whIhatqui

I waeatin

30teaspoonof sugariaaveragda

I quisugar A ShorIntr 04


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Reaso#1I waeatinwamorsugar tha

wrdesignetea.Even though I was eating MUCHless sugar than the average Australianand many would say my diet lookedvery healthy, it was too much.

e American Heart Associationrecommends that women consumeno more than 100 calories a day fromadded sugar and men take in nomore than 150 calories per day.attranslates into about six teaspoons for

women and nine teaspoons for men,inclusive of hidden sugars.

Australian guidelines vary and arehazy when it comes to definingadded sugar (does it include thesugar in barbeque sauce or in the fruitadded to yoghurt?).e amounts varyfrom 85-110g a day, which is up to 26teaspoons.ose who espouse eatingsugar at the levels we used to beforethe invention of sugar and its

related chronic diseases in the 1800ssuggest 20g (5 teaspoons) a day is theaim. Which aint much.

Reaso#2I struggletmaintaiia

thileve.

If someone put a cheesecake in frontof me, or a bag of chocolate bullets,or a family-size block of chocolate

and I was having a weak momentId damn well eat the lot. Once I gota taste, I couldnt control myself.

It was uncool and undignified.

Reaso#3Autoimmundiseas(or adrena

issueor acitablpersonalit)+ sugar = bastor

I have an autoimmune disease. Isuspect it is to an extent linkedto my life-long sugar habit. Andis certainly made worse by sugar.Anyone with a compromised systemsimply cannot afford to have their

stress hormones (adrenaline andcortisol), nor their neurotransmitterlevels (dopamine), nor their insulinlevels tipped offbalance by sugar.Hard, cold, but oddly motivating fact!

Reaso#4I wantetlweigh.

Id put on weight (12kg) from thyroiddisease a few years back and hadntbeen able to shift it. It wasnt a coreissue for me. But it played on mymind. I was keen to see if cutting

sugar cut the mustard.

Reaso#5I wabore.

I was over riding the rollercoasterof my sugar highs and lows and myobsession with my next fix. AndI figured it was time to at least tryeliminating sugar. Just to see whathappened.

To be honest I committed to justtrying it out. But after two weeksI felt so much clearer and cleanerI kept going. And going.

I wasnt draconian about it.I just remained curious...

To see how my body responded.And this is what I real ly want toshare with everyone setting out onthis journey

Treat quitting sugar as anexperiment. Not a life sentence.You dont have to stick with it.But you might just choose to.

is is a principle I apply to manyaspects of my life. Like exercise.I commit to exercising 20 minutesevery day (its the every day bit thatcounts). I dont baulk at the idea of20 minutes, so I do it without fuss.Plus, once I set out for a jog or a

swim for 20 minutes, I get engagedand invariably go for a bit longer.I apply the same psychology toquitting sugar. It works!

Treaquittinsugar aaperimen.Nolifsentenc.Yodohavtsticwiti. Buyomighjuschot.

6I shoulb

eatinnmortha

teaspoonofsugar/da

So what tipped me over? Why did I finally do it?It was a conflation of reasons:


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A few things to ponder as you warmup to the idea.

Consider this:

Were eating more low-fat food than ever before

Were joining more gyms

Yet were putting on more weight

en consider this:

Today we eat more than a kilo of sugar a week.Just 150 years ago we ate next to none.

And this:

e low-fat industry is big business

Low-fat food often contains more sugar than thewhole-food version (sugar is added to make a food

taste more like the original) So there is a lot of resistance to eliminating sugar.e sugar and corn industries in many countries arepropped up by government tariffs.

A picture forms, right? I dont want to spell things outwith outrage and finger pointing. But I will highlightthat quitting sugar is something thats not about to beencouraged by a big health initiative any time soon.We have to make the change ourselves, consciously.

Should YOU be quitting?

I dont know. Im not telling you to do anything.isebook is just an invitation to try things out. See if it doesgood stufffor you.

But tell me,

Do you get an energy slump in the afternoon? Do youneed something sweet after lunch or dinner?

Hows your stomach bloated much?

Can you seriously eat one piece of cakeand walk away?Or leave a packet of chocolate biscuits in the fridge andonly eat one or two at a time?

Are you podgy around the middle, perhaps even slimeverywhere else? Some time between high school and nowyou lost your waistline and its never come back?

Do you often feel unclear? Like you just cant get to what

your head is really trying to say?I ticked yes to most of the above and had a sneakingsuspicion that sugar might be the thing making me feelbaselinecrappy. If you do, too, then you might like totake up the invitation and see if quitting works. It did forhundreds of people who read my blog posts and then tookthe plunge:

I eat whatever I want now. I just cut outsugar and my weight (no longer) yo-yos.I dont need to diet or cut back on food,because my weight and appetite is stable

since I cut out sugar. Sue

I have had so many people comment on how well I look, and askhow much weight Ive lost.e reality is that I havent lost muchweight at all, but I no longer have that bloating around the face andstomach, which makes my shape much better. I also feel so well both physically and mentally.J.G.

I now dont eat emotionally and my appetite isregular and not all out of whack from all thesugar messing with my insulin etc. I am neverhungry or crave foods like I used to when

sugar was in my diet. Pam


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Reathifirs!

Ill be upfront. ere are a few harsh-ishrealities to bear in mind:

Quitting, I found, took about two months. Studiessay it takes between 21 and 66 days to change a habit.Sugar is a gnarly habit; I advise pacing yourself. Do itproperly over 8 weeks.

When you quit sugar, you quit ALL of it. Fruit, fruit

juice, agave and honey included. Some nutritionistsadvise just cutting out the added sugar. But a lot ofthe sugar experts agree: its best to get rid of all of it at

first, so you can break the addiction.

After a few weeks, once my addiction was broken,I found I felt fine to introduce a few pieces of fruita day back into my diet, as well as some table sugaralternatives. But well get to that later.

ere is a detox period where you will feel like crap.is lasted only a week or two for me. For some it canlast 6 weeks. Just sayin. After that, its a non-issue. Ipromise.

So. Enough. Lets plunge in

Ive noticed that the kids seemless hungry and quite satisfiedat dinner time since Ive taken

sugar from our diet. Vanessa

Ive been sugar-free for about sixmonths and Ive lost 12kgs.John

Im on week 5 and I too amfinding that my moods are morestable, bloating has gone and Imno longer craving it!Mia

A week ago I ceased it.All sugar gone. Today(and yesterday too, and theday before that) I wokeup feeling calm. Its lifechanging. Liv

Its been three months and I have lost 7kilos, gotten rid of my post baby belly

and I feel fantastic.No name provided

! Please note:this is not a guide suitable for those suffering from fructose malabsorption.


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Howtqui

Everdathawflour Inoeatinsugar, thank muscl,thstronger wge.

I scoured the research for about three months. Im stillrefining my tricks and techniques. I tried differentapproachesbut this is what worked for me and for manyIve met on my sugarless pilgrimage.

To get started:

Commit to an 8-week experiment.You dont haveto commit beyond that if you dont want to. Take thislets just see approach and it will make the process

less onerous.Get an IQS mate to do it with you it DOES makeit easier. Even just to have someone to cook newfoods with.

Read + learnas much information on the science ofsugar absorption and sugar politics as you can. It willhelp remind you of WHY youre doing it, while youredoing it.

Go gently.Diets dont work, forcing doesnt work.e human experience doesnt respond to restrictive

thinking. Ive found that being kind and nurturingwith yourself does work. Youre doing this, not becauseyou have to, but because it might make you feel better.Be alive to this as often as you can through this process.

Visualise a muscle.I found it helped to view thisprocess as a strengthening exercise.

Change doesnt happen with an about-face. Ithappens by building up habits in our minds.Slowly, byflexing regularly, we build newneural pathways in our brains until were doingthings differently, effortlessly. So every day thatweflex our Im not eating sugar, thanks muscle,the stronger we get.

Helpful: Ill be mentioning a bunch of differentingredients along the way. Flick to the end of the ebookfor the full list and details ine Shopping List.

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I quisugar Startcubac 09

Dthi:Pare back on sugar and refinedcarbohydrates (doughnuts, bready and

white floury things, etc). Just start tobecome more conscious and make a fewsimple swaps:

Toast and vegemite instead of toast with jam

Eggs on toast instead of muesli and sweet yoghurt

Popcorn at the movies instead of a bag of Maltesers

is first week is about a few easy, simple changes thatarent too detailed or complicated, but that get you awareof options.e less sugar in your system before you enterWeek 2, the easier it will be. Your gut will be in a betterplace to deal with the adjustment and the cravings willbe milder.

Stick to this experimental Im just playing with the ideaphase for 1-2 weeks. Not too long. You dont want to getbored of the experiment.

Some experts advise going cold turkey from the outset. Me, not so much. I think itsworth having a little run-up. My theory is that humans respond badly to outrightbans. We see a Wet Paint: Dont Touch sign we just want to touch it! Ditto withbanning food. Were told to stop eating a certain food its all we think about, its

all we want to eat.

Gentl. Calml. ahow wrgointdthi.

Wee1Startcuba

c


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I quisugar Startcubac 10

Letalsomscientifi-astuffTo be clear its fructose thats the enemy.

Not sugar, per se. When I talk about quitting sugar, Im talking about quitting fructose.

Proble#1: fructmakeueamorNow heres the gist of the matter: every molecule westick in our gobs has corresponding appetite hormones.And when weve eaten enough of said molecule, thesehormones tell our brains, OK kiddo, were full now. Stopeating. Our bodies are good that way; were designed toeat only as much as we need.

Every molecule, that is, except fructose.

Odd you might say

is is because back when we were cave people, sugarwas both highly valuable (as insta-energy for chasingwildebeest) and extremely rare (a berry here and there).us we evolved with no fructose full switch.is wasso that when we did stumble on a berry bush we couldgorge ourselves stupid (and store it as insta-fat).

All very well back when sugar was rare and we had towork hard to get it. But now its ludicrously abundant andwe barely have to extend an arm to get at it. Having nooffswitch is a massive liability!

Proble#2: fructconvertdirectltfae way fructose is converted in our bodies means its notused upfront as energy, butconverted directly to fat.Italso becomes, as David Gillespie says in Sweet Poison,porridge in our arteries, leading to cholesterol andcancer. And the rest.

Eating fructose is like eating fat that your bodycant detect as fatand makes us eat more fat. David Gillespie

For more detail on this you really should read DavidGillespies Sweet Poison, and follow him on Twitter.

Agav=oeup t90%

fruct

Hone=40% fruct

Tablsugar =50% fruct,50% sucr

Onbanan=abou55% sugar,

over half ofwhicifruct
http://www.sweetposion.com.au/http://www.sweetposion.com.au/http://www.twitter.com/#!/gillespihttp://www.twitter.com/#!/gillespihttp://www.sweetposion.com.au/http://www.sweetposion.com.au/

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