Download - Your Sugar Detox Starter...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.)

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


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.


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


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.


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.


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.


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 labels all the time. Just when you think

there’s no way sugar will be in a product, there it is. Why not get it out of all the hidden

places so that if you do enjoy a healthy sweet treat later on, you can REALLY enjoy it.

Foods That Turn to Sugar Easily

It’s not just sugar we’re after. We’re also

surrounded by foods that turn to sugar

easily and foods that naturally contain

sugar like dairy products (lactose). These

we need to minimize or eliminate such as

all white flour products. I mention these

foods because many times when we stop

eating sugar, we then crave starchy foods such as bread, crackers, or white potatoes.

Starchy Vegetables

Do you crave starch like potatoes, sweet potatoes, corn and green peas? They can

raise your blood sugar too although not like sugar. These starches digest quickly and

convert into sugars with the action of enzymes in your GI tract. The sugars can quickly


enter your bloodstream and spike up your blood sugar levels. For example, 1 cup of

mashed potatoes has about 35g of carbohydrates, which corresponds to the equivalent

of about 9 teaspoons of sugar. However, some studies have shown that starches are

not the same as sugar and don’t affect people in the same way. If you do eat a starchy

vegetable, include some fat with it, which will slow down sugar absorption.

Grains

Grains are also rich in starches and some

grain products also contain added sugar.

All types of breads, such as bagels, sliced

breads, rolls and English muffins, as well

as rice, pasta, noodles, crackers and

baked goods are all converted to sugars

after being eaten and can contribute to

raising your blood sugar levels in the minutes and hours following your meals. A slice

of whole wheat bread contains close to 4 tsp. of sugar, while a large bagel contains

the equivalent of over 17 tsp. of sugar. However, a study with white rice compared to

sugar did not show the same response to the rice as to the sugar.

Kick Off with A Juice Fast!


Juice Fasting is the ultimate palate

cleanse. It’s amazing what happens when

you make a drastic change like a juice fast.

You can lose your cravings much faster. If

you don’t want to juice fast, no worries.

Add fresh juices to your diet each day.

They will help calm your sugar cravings.

Start Your Day

Drink 8 ounces of purified water to start your day. It will flush your liver.

Next Up

Drink a cup of hot water and lemon with a dash

of cayenne. This will get your liver moving in the

morning. Also, lemon is thought to cleanse the

digestive track.

Breakfast

Pick your juice recipe

Midmorning Pick-Me-Up

Wheatgrass juice or wheatgrass juice powder)

(Wheatgrass juice is an excellent pick-me-up mid-morning)


Lunch


Mid-afternoon Rejuvenator

Wheatgrass juice or wheatgrass juice powder

Dinner


Evening Calming Tea

Chamomile or chamomile lavender (or your

favorite herbal tea)

The Importance of Water as you Detox

Water is a key to good health. We are made up of

more water than anything else—about 60-65 percent in the body and 75 percent in the brain. But

when you fast, water becomes even more important because it flushes out toxins and waste that

come pouring out during a fast. To keep from feeling bad and getting an abundance of detox

symptoms, it’s imperative to tip your glass at least eight times a day. Water keeps your organs

happy and your metabolism strong.

Juice Recipes to Help Curb Your Carb Cravings

The Blood Sugar–Balancing Cocktail

• 2 romaine lettuce leaves

• 1 cucumber, peeled

• 1 celery rib

• 1 carrot (optional)

• 8–10 string beans

• 2 brussels sprouts

• 1/2 lemon, peeled


• 1 tomato

Bunch up romaine lettuce leaves. Cut produce to t your juicer’s feed tube. Tuck the romaine lettuce in

the feed tube and push through with the cucumber. Juice remaining ingredients, finishing with some

tomato. Pour into a glass and enjoy!

Curb Your Carb Cravings Cocktail

Jerusalem artichoke juice combined with carrot and beet is a traditional remedy for satisfying

cravings for sweets and junk food. The key is to

sip it slowly when you get a craving for high-fat or

highcarb foods.

• 1 small Jerusalem artichoke, scrubbed well

• 3-4 carrots, scrubbed well, tops removed,

ends trimmed

• 1/2 small beet, scrubbed well

• 1/2 cucumber

• 1/2 lemon

Cut produce to fit your juicer’s feed tube.

Juice ingredients and stir. Pour into a

glass and drink as soon as possible.

Serves 1.

Foods That Can Help

Curb Sugar Cravings

Sunflower Seeds

Snacking on a handful of sunflower

seeds may regulate your cravings. Eat

1/4-cup serving.


Healthy Fats

Make sure you are getting some fat in your diet from good fats such as coconut oil, olive oil, ghee (oil

of butter), or avocado. Fat does help curb sugar cravings. Also, eating some fat with your meal

prompts the gallbladder to release bile. Following a low-fat diet can cause the bile to become thick

and stagnant. Bile contains hormones and toxins that need to leave the body, but when bile is

stagnant, these things are reabsorbed into the body. Then we can experience inflammation and

blood sugar imbalances.

Eat Protein

If you don’t get enough protein, you can crave sweets.

Supplements

Chromium helps curb sugar cravings. Chromium supplementation is safe with no reported significant

side effects. Effective doses seem to be in the range of 200 to 600 micrograms (0.2 to 0.6 mg). It is

typically sold in 200 microgram capsules or tablets.

Sugar Detox Symptoms

You may experience some symptoms or none. We’re all different. But it’s well worth it to hang in

there and conquer the sugar habit. You will feel like a new person.

1. The cravings kick in. You may get overwhelming urges to eat sweets when you start. It is to be

expected. Eat protein instead with some fat.

2. You might get a headache. Drink plenty of water. Use essential oils such as peppermint.

3. You might notice a few aches and pains. They should go away quickly. A warm epsom salts

bath is a good remedy.

4. You might experience some mood swings. Your brain receptors might be screaming for some

sugar because of the addiction. That’s why we have a wonderful support network with the

Facebook private group coaching.


5. Then you come out on the other side and feel better. Usually in a few days you’ll get on the

other side of it and feel clearer headed, brighter, happier, more alive.

If you suspect that you might have a yeast overgrowth, take the quiz. If you do show an overgrowth

of yeast, you should get on the yeast control products.

TAKE THE CANDIDA QUIZ (if you haven’t already)

If you suspect you might suffer from candidiasis, W. G. Crook, M.D. has developed a questionnaire

that you can fill out to determine the likelihood. There are different point scores at the end of each

question. Note the points and add them up. The score evaluation is at the end of the quiz.

History Point Score

1. Have you taken tetracycline or other antibiotics for acne for one month or longer? 25

2. Have you at any time in your life taken other “broad-spectrum” antibiotics for respiratory, urinary, or other infections for two months or longer, or in short courses four or more times in a one-year period? 20

3. Have you ever taken a broad-spectrum antibiotic (even a single course)? 6

4. Have you at anytime in your life been bothered by persistent prostatitis, vaginitis, or other problems affecting your reproductive organs? 25

5. Have you been pregnant one time? 3

Two or more times? 5

6. Have you ever taken birth control pills for six months to two years? 8

For more than two years? 15

7. Have you taken prednisone or other cortisone type drugs for two weeks or less? 6

For more than two weeks?

8. Does exposure to perfumes, insecticides, fabric shop odors, and other chemicals

15

provoke mild symptoms? 5 Provoke moderate to severe symptoms? 20

9. Are your symptoms worse on damp, muggy days or moldy places? 20 10. Have you had athlete’s foot, ringworm, “jock itch,” or other chronic infections of the skin

or nails?


Mild to moderate? 10 Severe

or persistent? 20

14. Do you crave sugar? 10

15. Do you crave breads? 10

16. Do you crave alcoholic beverages? 10

17. Does tobacco smoke really bother you? 10

ADD UP YOUR TOTAL SCORE FOR THIS SECTION _______

Major Symptoms Point Score For each of your symptoms below, enter the appropriate figure in the Point Score Column.

If symptom is occasional or mild score 3 points

If symptom is frequent and/or moderately severe score 6 points

If a symptom is severe and/or disabling score 9 points

1. Fatigue or lethargy 13. Bloating

2. Feeling of being drained 14. Persistent vaginal itch

3. Poor memory 15. Persistent vaginal burning

4. Feeling “spacey” or “unreal” 16. Prostatitis

5. Depression 17. Impotence

6. Numbness, burning, or tingling 18. Loss of sexual desire

7. Muscle aches 19. Endometriosis

8. Muscle weakness or paralysis 20. Cramping and other menstrual irregularities 9. Pain and/or swelling in joints


21. Premenstrual tension 10. Abdominal pain

22. Spots in front of eyes 11. Constipation

23. Erratic vision 12. Diarrhea

TOTAL SCORE FOR THIS SECTION _______

Other Symptoms

For each of the symptoms below, enter the appropriate figure in the point Score Column.

If symptom is occasional or mild score 1 point

If symptom is frequent and/or moderately severe score 2 points If a symptom is severe and/or disabling

score 3 points

1. Drowsiness

2. Irritability

3.Lack of coordination

4.Inability to concentrate

5.Frequent mood swings

6.Headache

7.Dizziness/loss of balance

8.Pressure above ears, feeling of head

17.Rash or blisters in mouth

18.Bad breath

19.Joint swelling or arthritis

20.Nasal congestion or discharge

21.Postnasal drip

22.Nasal itching

23.Sore or dry throat

24.Cough

25.Pain or tightness in chest

26.Wheezing or shortness of breath

27.Urinary urgency or frequency

28.Burning on urination

29.Failing vision

30.Burning or tearing of eyes

31.Recurrent infections or fluid in ears

32.Ear pain or deafness

swelling and tingling

9.Itching

10.Other rashes

11.Heartburn

12.Indigestion

13.Belching and intestinal gas

14.Mucus in stools

15.Hemorrhoids

16.Dry mouth

TOTAL SCORE FOR THIS SECTION _______________

NOW ADD UP YOUR SCORES

Total Score from section one ______________

Total score from section two ______________

Total score for section three ______________

TOTAL ALL SECTIONS ______________

Women Men

Yeast- connected health problems are almost certainly present >180 >140

Yeast-connected health problems are probably present 120-180 90-140

Yeast-connected health problems are possibly present 60-119 40-89

Yeast-connected health problems are less likely to be present <60 <40

This questionnaire is adapted from W. G. Crook The Yeast Connection.

Although the Candida Questionnaire can help determine your condition, ultimately the best method

for diagnosing candidiasis is clinical evaluation by a physician knowledgeable about yeast-related

illness.

If your score indicates you have a yeast

overgrowth, I highly recommend the yeast control

products: Yeast Max, YeastZyme Max, and

Ultimate FloraMax Advanced Care 100 Billion

You’re off to a great start!

You can do it!

Cherie

10 STEP SUGAR DETOX – THE JUICE LADY™

Receive 25% off the 10 Step Sugar Detox Program!

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28 days of instruction, recipes, guidance…AND SUPPORT!

• The Juice Lady’s Sugar Knockout Book

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• A community of fellow sugar detoxers to cheer you on!

Use code SUGARDETOX at checkout.

https://juiceladycherie.com/10-step-sugar-knockout/

RESTORE, REJUVENATE, SHAPE UP JUICE AND RAW FOODS RETREAT

March 30-April 4, 2020

CAREFREE, AZ.

Join us for a week at Spirit in the Desert Retreat Center. This is the nicest retreat center we’ve been to. The views

are spectacular, the grounds are lovely and the rooms are hotel quality. Each bedroom has 2 beds and a full

bathroom. We juice fast for 3 days and start and end with gourmet raw foods. We serve wheatgrass juice twice a

day. There is an exercise class each day designed to help you detox. Classes are designed to help you cleanse and

renew your whole person—spirit, soul and body.

https://juiceladycherie.com/juice-health-retreats/

https://juiceladycherie.com/juice-health-retreats/