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