Your Sugar Detox Starter ... plant-based sweeteners like stevia or coconut nectar. These are ever as

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Transcript of Your Sugar Detox Starter ... plant-based sweeteners like stevia or coconut nectar. These are ever as

  • Lesson 1

    Your Sugar Detox Starter

  • Lesson 1- Your Sugar Detox Starter

    The 10 Step Sugar Detox Plan

    • Avoid all sugar (Lesson 1)

    • Cut your caffeine intake

    • Skip the food that turn to sugar easily (Lesson 1)

    • Include plenty of vegetable juices and/or green

    smoothies. (Lesson 1)

    • Power up with protein

    • Eat plenty of veggies

    • Drink 8 glasses of water per day

    • Supplement your diet with nutrients that

    help curb your cravings

    • Sleep well; sleep enough

    • Fight sugar cravings with good quality fat

    Welcome to Week 1 of The 10 Step Sugar Detox

    I’m so glad you’ve joined my group to help get sugar under control in your life. You’re

    in for a great journey and better health. You’ll be amazed at what this one step will do

    for your health, your skin (anti-aging), and even your spiritual life. I applaud you for

    signing up and taking this step—maybe a BIG STEP for you.

    10 STEP SUGAR DETOX – THE JUICE LADY™ 2

  • 10 STEP SUGAR DETOX – THE JUICE LADY™ 3

    Clean Out the Pantry

    It’s time to clean out your pantry, fridge, freezer,

    desk drawer, car, briefcase…anywhere you’ve

    stashed sweets. If you know it’s there, and even

    worse—if you can see it, you’ll want it. It’s time to

    do your “spring cleaning”—no matter what time of

    year it is. If you eat sugar—any sugar—AND YOU’RE ADDICTED TO IT, you’ll want

    more and more. So pull out your Sugar Knockout book and check out the many types

    of sugar to look out for in your Sugar Shopping Guide beginning on page 131. When

    you stop eating sweets, you’ll eventually stop wanting it. There’s no easing into this

    one. I know. I was so addicted to sugar as a child that I could not stop eating a sweet

    once I started until it was all gone. Many of us are wired for sugar addiction. It sets off

    the pleasure center of the brain like fireworks on the 4th! But here’s the good news.

    Once you get it under control, you can make healthy sweet treats and snacks using

    plant-based sweeteners like stevia or coconut nectar. These are ever as delicious as

    those made with sugar. (Check out the yummy desserts in Sugar Knockout.)

    The only way to conquer this addiction is to avoid the addictive substance. Sugar in

    the past has been considered a drug; now it’s in nearly everything. Learn about the

    foods and products that contain sugar. Then we’ll look at foods that turn to sugar

    easily.

    Let’s Get Going!

    Besides the typical cookies, cakes, candy, pie, ice-cream, donuts, sweetened cereals,

    and frozen yogurt, sugar is ending up in a lot of unexpected places. We have to do our

    detective work to nab the culprits. This includes both packaged foods and fast food

    along with coffee drinks.

  • 10 STEP SUGAR DETOX – THE JUICE LADY™ 4

    1. Fast-food chicken sandwich

    Here’s a shocker: Many of the fried chicken

    sandwiches found at popular fast food chains

    can contain up to 16 grams of the white

    stuff— that’s 4 teaspoons of sugar per

    sandwich!

    2. Packaged bread

    Think you’re doing yourself a favor by buying a loaf of honey wheat? Think again.

    Bread manufacturers add sugar to retain moisture, add softness and lend a mild

    sweetness to their breads. Search out bread without sugar. Or better yet, follow my

    rule: avoid it. Recently, I had a bit of Irish soda bread. Wow! That was like eating

    cake. We have to be on the watch all the time.

    3. Coleslaw

    Some varieties of the store-bought coleslaw may contain up to 3.5 teaspoons of sugar

    per 1 cup serving. The easiest way to avoid sugar in your slaw is to make it yourself

    because most coleslaw in restaurants is also like eating dessert. If you’re making it,

    many recipes call for sugar. Just put in a few drops of liquid stevia and you’re good.

    4. Tomato sauce

    They may not taste overly sweet, but many jarred tomato sauces are loaded with

    sugar. Look at the ingredient lists on some of those jars and you might even notice

    corn syrup in your sauce. The worst offenders have 15 grams (nearly 4 teaspoons!) of

    sugar per half-cup serving. When buying pasta sauce, look for varieties with no added

    sugar. Fresh is always best, so if you have ripe tomatoes on hand, roast them in the

  • 10 STEP SUGAR DETOX – THE JUICE LADY™ 5

    oven to bring out their natural sweetness. Then blend them with a little water and

    sautéed garlic to make a delicious homemade sauce.

    5. Instant oatmeal

    Aside from the oats, sugar is the second most common ingredient in many of those

    flavored packets of instant oats. Some contain up to 18 grams of the sweetener —

    more than 4 teaspoons. Buy plain old fashioned oatmeal and add fresh fruit or a little

    coconut nectar.

    6. Vinaigrette dressing

    Do you think of vinaigrette as a lighter, healthier

    alternative to creamy dressings? Well beware!

    Check out raspberry or strawberry vinaigrette

    which rarely contains any real fruit and almost

    always has added sugar. You also might notice

    that one of your favorites is made of vinegar,

    sugar and oil. Nearly half of the 2-tablespoon

    suggested serving could be added sugar.

    “Light” and “reduced-fat” dressings usually have

    more sugar; you have to add something for

    flavor when you remove the fat. When eating

    out, avoid the honey-mustard and raspberry

    vinaigrette. At home, make your own dressing

    by blending fresh herbs with olive oil, lemon juice, sea salt and a few drops of stevia or

    a drizzle of coconut nectar.

  • 10 STEP SUGAR DETOX – THE JUICE LADY™ 6

    7. Flavored yogurt

    Though higher in protein than traditional yogurts, one small container of the flavored

    stuff can contain upwards of 3 teaspoons of added sugar — that’s after accounting for

    the natural sugar, known as lactose, found in all dairy products. To cut down on added

    sugars, buy plain yogurt and serve it with fresh fruit.

    8. Frozen pizza

    Read the label of most frozen pizza and you’ll most likely see sugar, corn syrup, or

    corn syrup solids appear at least twice in the ingredients list. It can be hidden in the

    crust, added to the sauce, and, in some cases, slipped into the processed meat

    toppings. Some brands have 6 grams (or 1.5 teaspoons) of sugar per serving — a very

    small serving, at that. If you have the time, homemade pizza will almost always contain

    less sugar than the frozen kind. When you’re in a hurry, there are brands of frozen

    pizza out there that don’t add sugar — or trans fats! — to their crust. If the front of the

    box doesn’t call out, “No Added Sugar,” choose the pie with the fewest mentions of

    sugar or corn syrup in the list of ingredients.

  • 10 STEP SUGAR DETOX – THE JUICE LADY™ 7

    9. Vitamin water

    It sounds like something healthy, but those vitamins are swirling around in sugar and

    this product is a scam. One 20-ounce bottle of vitamin-enhanced water has about 32

    grams (or 4 teaspoons) of added sugar — about as much as you’ll find in popular

    sports drinks, and nearly the same amount as a

    12ounce can of cola.

    10. Vitamin C booster packets

    Check out those vitamin C-boosting packets that can

    be added to plain water or juice. They contain about a

    teaspoon of sugar per packet — yikes.

    Adapted from 10 Foods With Hidden Sweet Spots

    http://www.huffingtonpost.com/elle-penner/diet-and-nutrition_b_5193611.html

    11. Non-dairy milk

    Alternatives to milk, including soy, rice and almond milk, are popular these days — but

    beware, the flavored varieties are generally sweetened with sugar. Compared to the

    lactose in dairy products, which has a relatively low glycemic index, most flavored, non-

    dairy milks are chock-full of either cane juice or evaporated cane juice (it’s still sugar).

    Opt for plain, unflavored plant milk instead.

    12. Non-dairy creamer

    Plain nondairy creamer in liquid or powder form contains less than 1 gram of sugar per

    serving. But flavored varieties can deliver a much higher sugar content. One

    tablespoon of flavored liquid nondairy creamer, such as hazelnut, French vanilla,

    amaretto or caramel, contains an average of about 5 grams or 1.25 teaspoons of

    sugar.

  • 10 STEP SUGAR DETOX – THE JUICE LADY™ 8

    13. Kale Chips

    This is almost like a oxymoron. Kale chips are supposedly one of the healthiest snacks

    you can buy. But buyer beware. They add sugar to some of them. I’ve also found

    other snack foods such as dehydrated green beans with sugar in the form of dextrin.

    This Is Not an Exhaustive List

    These are just a few of the many places sugar is popping up these days like lunch

    meats and nut butters. It’s important to read label