Day 1 | So Long Sugar, Hello Brand New World!
Welcome to Day 1 of your cleanse!
Have you set your intention for the next 7 days yet? Here is a solid intention shared by a former sugar detoxer. You may want to use it as inspiration as you form yours.
"I set my intention to stir the monotony in my binging/food addiction. Despite my vast knowledge and willingness to change, I haven't changed those behaviors and now is the time!”
Please consider sharing your intentions with the group over on the Facebook page! Find it here. You'll find completely lovely, supportive people there. In fact, one of my favorite parts of this detox is that we are doing it as a community.
The group is unique in that it's an open forum for those who have done a Sweet Surrender detox in the past and for all of you participating in the detox right now! My intention for that space is that it will continue to grow and become a thriving and supportive community.
Ready to get started? Repeat after me (seriously, smile + read this aloud):
"I (say your name), do hereby promise to be super duper kind to myself over the course of this detox. I will tell those close to me that I'm taking a break from sugar (at least for the next 7 days) and ask them kindly NOT to invite me to cake pop making parties or to show up at my house with champagne, desert wine, or truck loads of dressed up sugar (I'm talking to you cupcake vending machine). I will become a label reading sleuth detective + will not allow any processed sugars to cross my lips. I promise to breathe, to not take myself or this detox too seriously and to remember that I look best when I am smiling! This is my solemn sugar detox promise."
High Five! You're awesome!
THIS DETOX HAS THREE EASY STEPS.
Step 1 - SUGAR CLEAN OUT.
In Step 1, days 1, 2, and 3, you're cleaning the sugar out of your home and your diet. You will be upping the anti on mindfulness and adding in better food choices as you avoid processed sugars. You are still eating natural sugars in fruits (avoid dried fruit but knock yourself out on juices and smoothies and pieces of fresh fruit). You are also using stevia, honey or maple syrup should you need it. There's room in here to ease in and be kind to yourself.
Step 2 - ADDING IN THE GOOD.
In step 2, days 4 and 5, we will be exploring into your old ways of being with food. Maybe you're used to famine weeks and feast weekends where you diet all week and then reward yourself for being good over the weekend. Sound familiar? What inevitably happens is at some point you'll feel too full, guilty and generally BLEH. In step 2 you'll be experimenting with new foods. I'll be giving you recipes and ideas all along the way as support.
You'll eliminate ALL SUGAR in step 2 even natural sugars in fruit (fresh, dried and juiced). Take a deep breath and remember this is an experiment. You can do this. You can totally do this. Stay in the present, stay in the ease of step 1 and you can worry about step 2 when we get there.
Step 3 - ALLOW IT TO BE EASY.
In step 3, days 6 and 7, you'll have a good feeling of what's working and what's not working for you in the process. We will add some things back in (think fresh fruits). If it feels good and the time is right you will take some things out for good (think processed sugars). It's all up to you. We will be talking about making it stick and allowing room for long-term change. You'll get a glimpse of your new life in the best way possible.
For these first 3 days you will be refraining from ALL processed sugars and most natural sugars! If you'd like to use a natural sweetener for your morning coffee or tea choose from 1. stevia, 2. honey or 3. maple syrup.
If you've done the detox before you might wonder why dates have been omitted?
When we were doing longer 21-day sugar detoxes dates were there to help ease the burden for those transitioning from daily sugar consumption in processed foods to more whole foods-plant based diet. For the sake of this detox dates are considered a dried fruit that is actually quite high in fructose so they are out. Dates can trigger a binge for some so I am recommending that you stay away all together.
I do recommend using them in moderation (which means 3 or less per day) when you're not detoxing. Dates are high in soluble and insoluble fiber, vitamins and minerals. You can find them fresh in the produce section or bulk bins at your local market. Medjool are my favorite! They are great in raw desserts and smoothies.
The quality of these sweeteners matters BIG TIME. Here's a bit more information and some of my favorite brands to try.
Stevia is an herb that is 100x sweeter than sugar. Most people love it on account of it has zero calories.
A common occurrence in stevia is "natural flavors" being added. Stay away from anything with "natural flavors" in the ingredient list! Seriously - this is a biggie. There is nothing natural about "natural flavors." It is a synthesized brain trickster, created in a lab to make it REALLY hard to stop eating/ drinking the food product. You won't be able to have just one and the big food conglomerates have paid a lot of money to keep it that way.
Stay away from Truvia brand. It goes through a 40-step process which is insane considering pure stevia is simply the leaves of the plant dried and ground or, for the liquid version, the leaves are placed in vodka or other grain alcohol. The liquid version is the best way to go as it usually has the least amount of ingredients. Trader Joe's and Sweet Leaf both have a 100% pure version of stevia.
Honey is magnificent! It is truly minimally processed and full of powerful medicinal properties, vitamins and minerals. Again, the type of honey you consume matters so go for organic + raw. Manuka honey is antibacterial and is being used in some medications and treatment protocols in western medicine. It is a wonderful choice that is readily available. Ideally you would consume one teaspoon or less per day of honey while on this detox.
Maple syrup comes from the sap of maple trees. Always get pure, organic syrup. It's pricey but worth it. Use it the same way as honey limiting your intake to 1 tsp or less during this detox.
Sugar has been labeled by many as a highly addictive toxin, and for good reason. It is related to diseases that dominate our health care system, such as obesity, insulin resistance, and type 2 diabetes. Many people do not realize that these diseases can usually be reversed through simple dietary measures. It's true; I've seen it happen time and time again through step-by-step changes in diet + lifestyle.
TODAY'S ASSIGNMENT IS A SIMPLE YET HIGHLY EFFECTIVE EXERCISE I LIKE TO CALL OPERATION KITCHEN CLEAN OUT!
Find all of the foods that you know contain sugar! Donate or toss them! Pay special attention to canned foods, packaged + frozen items and condiments which are often the worst offenders.
If you’re not sure it’s sugar, use this list of fancy names to identify the addictive, elusive ingredient. It’s referred to in many different ways, but at the end of the day, it’s all sugar:
- sucrose (and anything that ends in -ose)
- HFCS (high fructose corn syrup)
- cane sugar
- corn syrup
- raw sugar or sugar in the raw
- brown sugar
- confectioners sugar
- agave (agave was a darling for a hot minute but it's off the hot list... it is 80% fructose and highly processed)
- anything in one of those little pastel colored packets that sits next to the salt + pepper in restaurants. You know what I mean... no sweet-N-Low, Splenda, or that yellow one. These are all artificial sweeteners made from chlorinated artificial ingredients and are terrible for your beautiful body. No aspartame, no saccharin.
Other things to stay away from while on the cleanse:
Xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol. These are dangerous sweeteners that cause problems like headache, diarrhea, bloating and flatulence (due to not being able to be absorbed properly in the small intestine). Check your chewing gum + mints to make sure they are not little chemical pellets
Wine, champagne, desert wine, some beer + liquor contain sugar. Consider use these first few days to ease into the detox and ease out of booze. In step 2 I will ask you to refrain from drinking all alcohol for the two days.
Vodka, Gin, Whiskey, Tequila (in that order) are best during this detox and limit it to one per day (be firm about that, your *liver will thank you). All are very low in fructose depending on brand. If you choose to drink take it neat or with soda water. No tonic or juices. You could also have a stout beer as the sugar there is maltose which the body has no issue metabolizing.
Time times past there's been an FAQ about tequila being low glycemic. That is true which means that it won't give you a sugar high, it's more of a slow burn. The glycemic index has to do with how quickly sugar is absorbed, not the content of sugar. It measures the speed at which a food breaks down in the digestive system to form glucose, which in turn enters the blood stream to feed every cell in your body. The index is scored on a scale of 0 to 100, with 100 being instant absorption. Foods that are broken down quickly into glucose get a high score (over 70) and foods that are slow to break down get a low score (under 55). All the hard liquors listed above have an equal score coming in below 35.
*One of the other reasons to abstain from alcohol during is cleanse is the liver. It's doing lots of work to help clear the body of toxins so adding more than a glass of booze to the mix is terribly taxing.
Gives a whole new meaning to drink responsibly, right!?
Remember :: If it took a lab to create, it takes a lab to digest!
OK so what's left? You've tossed out the old ketchup with HFCS and that mystery salad dressing. Your favorite box of cereal may be out for the next 7 days. Your pantry may be freakishly bare. Not only is that ok, it's the foundation of this whole experiment. How are you feeling? Liberated? Ready? Reluctant? Victorious? Was it hard clearing out?
Whole foods are what belong in your whole body. Now that you are practicing your label reading skills head out to the store and pick up a few things to put in your clean fridge + pantry!
Keeping your pantry and fridge stocked with colorful, fresh, healthy food is step one. Set yourself up for success! Choose naturally sugar free foods (hint: those are the ones without labels... like broccoli and walnuts!) If you do choose foods with labels and you want some extra homework try to keep it under 12 ingredients. If you're rocking 12 ingredients try to keep it under 5! If that stresses you right out: don't worry about it just stick to reading your labels + stay away from any and all sugars.
Here are some sugar-free options to put into your shopping cart! Remember it's totally OK to eat foods that have sugars naturally, like fruits!
- Fruit - Bananas, berries, apples, oranges... etc.
- Veggies - Try to get a rainbow of colors! A red bell pepper, a yellow squash, dark leafy greens like kale or spinach, onions, etc.
- Nuts - We keep almonds, pistachios, walnuts, pecans, macadamia nuts in our house.
- Seeds - Sunflower, pumpkin or pepitas and hemp are my faves. On a major sunflower seed kick at the moment.
- Beans - Never met a chickpea I didn't like! Cliff is a kidney bean kind of fella.
- Whole Grains - Visit the bulk bin at your local store to get whole grains at a lower price + a wider selection. Our favorites are oatmeal, quinoa, amaranth, barley, millet, brown rice.
- Meat/ Fish/ Eggs
The Facebook Page is up! Request to join here.
Come on over + say hi to each other! Consider sharing before + after photos of your pantry + fridge! Tell us how you're feeling about the detox! What are you looking forward to over the next 7 days? Are there any fears coming up for you? Head on over, let's talk! Remember to keep it real with the group on Facebook. There may be times when this feels really easy breezy for you. That's a perfect opportunity to celebrate. There will be other times when you're feeling stuck and that this is hard. You will likely have a moment or several when you come face-to-face with how you've been using sugar in your life and you'll feel all the feelings. Share as much or as little as you want to on the Facebook page but know that if you don't share I can not offer any suggestions and I'd love to help you through the process.
Ps. There's a great snack blog post over here.
Day 1 | Shopping List Example + Green Smoothie Recipe
There is an older but still relevant weekly shopping list on my blog here.
See more recipes here. Most are detox approved or can be easily modified to support you during the cleanse.
Recipe: Green Dream Smoothie
Cacao beans (or nibs when they are broken down into little pieces) are the raw, unprocessed nutrient-dense form of chocolate that are taken out of the hard pods on the cacao tree. They are a natural multivitamin and contains minerals and essential fatty acids. You can eat them raw, roasted, brewed, powdered or as an extract. Cacao has up to 4x more antioxidants than green tea! They increase heart function and decrease stress. Cacao boosts serotonin and phenylethylamine levels (natural mood enhancers) thus benefiting depression.
- 1 cup fresh spinach
- 1 cup almond milk
- 1 frozen banana
- 1/2 ripe pear
- 1 tbsp almond butter
- 1 tbsp cacao nibs
Blend and serve.
Day 1| BONUS - Documentary Recommendations
Watching a documentary is wonderful support to help keep going, especially through the first few days of a detox. These documentaries have compelling info on sugar!
Day 2 | You're ready to learn two magic words... CROWD OUT!
YOU ARE HERE
Step 1 | SUGAR CLEAN OUT
You are still eating natural sugars in fruits (avoid dried fruit but knock yourself out on juices and smoothies and pieces of fresh fruit). If you need a little sweetener you're using stevia, honey or maple syrup.
By simply eating more real, whole foods, you naturally reduce unhealthy, sugar-laden items. So just keep doing what you're doing and watch your cravings disappear! You’ll automatically crowd out the need for sugar and other disease culprits – no deprivation here. True story!
LET’S GET TO THE ROOT OF YOUR CRAVINGS FOR THE SWEET STUFF!
Today is all about making smarter choices about what you eat. Have you been successful so far in eliminating sugar?
Ask yourself these questions:
- Why do I finish a meal with a sweet dessert?
- Why do I put sugar in my coffee or tea?
- When do I crave sugar most?
Many people list cravings, stress, and hormones as reasons they crave sugar. What if you’re just hungry for more real food? Your body is designed to recognize and receive nourishment from things that grow in nature.
TODAY | FUEL UP BEFORE YOU GO OUT!
Do you rush out of the house without breakfast? Do you depend on grabbing coffee on the go? Your body is hungry and expects fuel to start the day. Breakfast is intended to literally break the fast from the time you eat your last meal, go to bed and wake up. If you neglect breakfast your body will actually start holding onto weight instead of releasing it! Wake up 10-20 minutes earlier to prepare a nutritious breakfast. When your alarm goes off a few minutes early wake up and say “Good morning self, I love you and I’m waking up to feed you and nourish you and take care of you! Thank you for being so healthy!”
Try these energy-rich options:
- Got a blender? Make a green smoothie! The most basic, never fail recipe is 1 cup almond milk blended with 1 cup frozen fruit and 1 handful greens.
- Scrambled eggs sprinkled with spring onion and paprika, served on wholegrain toast. Sounds fancy, right!
- Oatmeal pancakes served with banana, walnuts, and nut butter. Decadent and processed sugar free.
- Wholegrain cereal or oatmeal with chopped fruit and almond milk.
- Yogurt (make sure there's not any sugar hiding in there) and granola with fresh berries.
At lunch and dinner:
- Order or prepare an extra portion of brightly colored vegetables with your entrée.
- Chew slowly and consciously, making sure to stop when you feel full and satisfied. Read that entire sentence again because it's really important... Chew slowly and consciously, making sure to stop when you feel full and satisfied.
- Still want that dessert? Sip on green or peppermint tea to satisfy a sweet craving, or try a bowl of strawberries or raspberries.
Sugar Fact: Sugar contributes to cellular inflammation (think: red, swollen, angry cells). Inflammation leads to one place -----> disease! You, luminous one, are giving your cells time to repair as a result of this detox and your body will thank you!
A little something beyond sugar:
If you're trying to release a few or many unwanted pounds putting coffee on an empty stomach is one of the worst things you can do. It taxes your adrenals which triggers cortisol sending your body into the fight or flight response. What that means in plan speak is your body gets the message that it better hold onto those extra lb's because things are getting crazy and it's best to go into protection mode. A stressed out body has a hard time releasing weight in a healthy way.
Head on over to Facebook + share what you're having for breakfast or lunch! If you've not yet checked in over there please do consider joining us! There will be boat loads of support and great intentions being shared.
I’m so glad you’re here!
Day 2 | Kitchari Recipe + Baking Conversions
Kitchari is an Indian one pot meal. It’s easy to make and so satisfying. Here’s an easy kitchari to try.
- 1 cup brown rice
- 1 cup lentils (any color, the orange ones are my favorite)
- 1 tablespoon turmeric powder
- 1 tablespoon high quality salt, like Himalayan
- 1 yellow onion, sliced
- 2 cups vegetable sliced or diced combo of: carrots, sweet potato, zucchini
- ¼ cup cilantro chopped
- 1 teaspoon fennel seeds
- 1 teaspoon cumin powder
Bring ten cups of water to boil in a large pot. Rinse rice and lentils well. Place rice and lentils together in the boiling water. Once it begins to boil again, add turmeric, onion and other veggies. When this comes to a boil again, reduce the heat to low. Add salt and cook for twenty minutes with lid slightly open to prevent overflowing. Stir frequently. When cooked, turn off heat.
While this is cooking, in a small sauce pan heat three tablespoons of ghee or oil. Heat to medium and add fennel and cumin. Cook for 30 seconds and then pour into the rice and lentil mixture above. Cover and let sit. Serve warm.
If you have leftovers and reheat it’s important that you reheat on the stove top NOT in the microwave.
Recipe modified from one of my favorite Ayurveda doctors, Dr. Helen Thomas
Most syrup works well in moist baked goods, but will soften crispy baked goods like cookies.
Experiment with these conversions, as they may vary from recipe to recipe.
Day 2 | BONUS - Get Physical
This is a little extra homework for the overachiever.
If you've eaten your breakfast and you're feeling strong then it's time to get physical. An active body is an active mind!
Think about a typical scenario where you feel tired and weary. Do you often reach for sugar to provide a quick energy boost? Although it may not seem like it, physical activity revs up the body and provides energy. You want to keep it all in perspective though. At this point you have NO SUGAR in your diet and you may be feeling really sluggish. A kick boxing class might make you want to lay on the floor and cry whereas a walk might work wonders. Listen to your body and go with what feels best for you. Unlike sugar and the imminent energy crash it leads to, the effects of exercise last long after you stop activity!
Get Ready For Operation: Activate Your Mind + Body!
Make a point to schedule pleasurable (<----- most important word in this sentence) physical activity on your calendar every week, if not every day. Start small and slowly increase the number of days you include movement.
I don't believe in suffering to see results. I tried that method for years and told myself that I was "suffering well." Sure, I lost weight but I loathed working out. I never felt that the workout or the results were good enough. Hello worthiness issues and thank you good therapy and self discovery! So all that said, again please remember that you don’t have to engage in strenuous activities to see results. The goal is to find a type of movement you enjoy, and then integrate it into your life on a regular basis.
Consider mixing it up by trying something new:
If you loved hula hooping as a kid buy a grown up sized hoop and hoop it out girl!
If you love to dance, take a class at a local gym or dance studio. Or just put in your favorite tunes and dance like crazy in your living room!
If you’ve never done yoga, drop into a beginner class and see how it feels. The resting pose called Savasana at the end is worth it all by itself!
If you like to jog or ride your bike in your neighborhood, try a new route today!
If you loved bouncing on a trampoline as a kid get a rebounder. Just a few minutes bouncing a day will help to flush your lymphatic system, increase oxygen, circulation, blood cells and help flush toxins out of the body. I'm a BIG FAN of rebounding.
Whatever activity you choose, add it into your planner so you remain accountable and it becomes part of your life. Your mind and body will thank you for it. Seriously, block off time, set an alarm and keep your date with yourself!
This week refresh your energy and combat stress by taking a break in the middle of the day. Instead of surfing the web (I feel you, I love Pinterest too), get up and step away from your desk for 15 minutes.
In order to keep our bodies happy and healthy, we need to get moving!
Sugar Fact: Sugar was once known as a "cure-all" for any ailment or mood. Yesterday's cure is today's poison.
You're doing so amazing! Wahooooo!
DAY 3 | Some of my favorite homework
YOU ARE HERE
Step 1 | SUGAR CLEAN OUT
You are still eating natural sugars in fruits (avoid dried fruit but knock yourself out on juices and smoothies and pieces of fresh fruit). If you need a little sweetener you're using stevia, honey or maple syrup.
TODAY YOU ARE FINDING HIDDEN SUGARS
Sugar is addictive and the guys making the foods you're eating know it. It also tricks the brain into thinking that you need more food so you overeat which means more money for those food guys.
Treat this detox like a scavenger hunt for sugar and begin changing your staple brands for things like veggie (or chicken) broth, yogurt, bars (energy, breakfast, snack, etc), pasta sauces, ketchup and breads.
Ezekiel brand is our favorite no sugar added bread. It is usually found in the refrigerator section at the grocery store. Still read the label because they do add sugar to some of their breads.
Considering sharing some of your favorite no sugar added staples on the Facebook page.
Everyone knows that eating right and exercising are top priorities. Getting enough rest is just as important as meeting your daily veggie requirement and moving your beautiful bod.
Are you guilty of not dedicating enough time to relaxation?
I always tell my clients that just as your body needs proper food and exercise, it also needs adequate time to rest and reboot. I have a practice that I call my Unplug To Recharge where I turn off my phone and peel myself away from my laptop whenever I am in need. Consistent periods of rejuvenation help reduce long-term stress. When we’re not stressed, we don’t crave sugary snacks.
Do you see where I’m going with this? Treat your body right and you won’t have to battle cravings and an expanding waistline.
MEET YOUR NEW UNWIND RITUAL!
Your sleep needs are as individual as your food requirements – depending on your day-to-day schedule you may need more or less. It's totally ok to focus on quality, not quantity.
Whether you require six, seven, or eight hours of sleep, these tips will help you to create an unwind ritual and maximize your precious time:
- Watching TV and surfing the web right before bed will leave you overstimulated and restless – so turn off your electronics at least one hour before and listen to soft music or meditate instead. If you have kids, consider laying down a no TV before bed rule. Watch their sleep improve + energy through out the day skyrocket.
- Turn the lights, noise, and heat down as you get ready to sleep. Light candles, turn off or mute noisy electronics, and try to keep your bedroom at a comfortable temperature.
- Late-night snacking (especially on junk foods) and caffeine before bed will keep you staring at the ceiling into the early hours, so plan your last meal in advance. I try to stop eating at least 3 hours before bed.
Remember :: sleep well to be well!
Sugar Fact: In 1700, the average person consumed about 4 pounds of sugar per year. Today, the average American consumes one-half pound of sugar PER DAY (um, that's 180 lb's of sugar per year). Reading those numbers brings two words to mind... obesity epidemic. The changes that we are all making during these 7 days have the power to create a ripple effect which could profoundly change the direction of world health. We are being the change we wish to see right now! Pretty cool, right!
Head on over to the Facebook page + share your favorite unwind rituals! Remember to carry days 1 + 2 with you as you move into day 3. So today... you're off sugar, with cleaned out cabinets and happy fridges. You're crowding out the stuff that keeps you from feeling radiant + you're setting up simple but game changing unwind rituals!
I hope you are enjoying the cleanse so far. Thanks for showing up over on the Facebook page. I love hearing how this is going for you.
To sweet, sweet rejuvenating sleep!
p.s. Go get your rest on.
Day 3 | Prep for Step 2
Ready for this? Step two is coming.
Stage two may challenge you. It certainly challenges me. These next two days you may need to do a little extra planning. Embrace the opportunity!
Consider sharing on the Facebook page:
1. What you're most proud of from these first few days and
2. What you're looking forward too about the second step of this detox experiment!
In step two you are eliminating all sugars even the natural ones. The purpose is to give your body a break from the effects of all sugars. It does not mean that fruit is bad. It means that your body has to work to metabolize the sugars and these next two days your body is on vacation from that particular work.
This is a very intentional step to help eliminate cravings, allow your taste buds to reset after being damaged from artificial flavors in processed foods and allow you to listen to your body like never before. Your intuition is going to get turned WAY UP during the next few days. You'll be shifting to allow this to become an inside out process vs. and outside in process.
I recommend putting away the alcoholic beverages for the next two days. They stress the system at a time when your body needs a considerable amount of your energy to go to detoxing. Your liver is working hard to clean house. If at all possible don't throw booze at it too.
SO WHAT DO I EAT NOW?
Veggies. This is the week to up your vegetable intake and get creative. Make guacamole and use veggies sticks for dipping. Create a egg + veggie frittata for breakfast. Make a quinoa porridge or roast some sweet potatoes. Get creative with cauliflower. Walk through the produce department and find the freshest, most alive looking veggie and then ask Mr. Google what to do with it! Some of my favorite go to's have been born that way.
WHAT ABOUT MY COFFEE?
Try using a bit of coconut oil in your morning coffee. It's slightly sweet and a wonderful fat!
Caffeine has notable quirks and perks. This is not a detox to get you off caffeine though you may find that your body doesn't want your morning cuppa the way that it used to. Your body is relearning how to be efficient now that you've eliminated the artificial energy of sugar. If you find this resonating with you listen to your body and allow the new information in. Try switching to black or green tea. I encourage you to avoid decaf as it's very drying to the body.
If you + coffee are still besties that's no problem too.
Finally, use today to celebrate all that you have accomplished so far. You are becoming more and more aware everyday. You are honoring what feels good in your body and listening when it tells you that it does not feel good. You've been resting, planning and leaning way into this new way of being. There's A LOT to celebrate!
Day 3 |BONUS - There's a theme song + helpful apps
This sugar detox has been released in many forms over the years. When it was a 21-day detox my younger brother recorded a theme song. It always makes me smile so I've included it here for fun and to plant a seed! Maybe you'll decide to keep your 7-day detox going for as long as it feels good. One woman turned her 7-day detox into a 90-day food experiment and in the process she released three pants sizes and got off her arthritis medications! To date (3 years later) she has kept the weight off and reports having no arthritis symptoms. Now that's a sweet surrender! Listen here.
APPS TO CHECK OUT
The EWG (Environmental Working Group) has several apps to check out. First, the Dirty Dozen gives you a run down of the foods most and lease impacted by pesticide residue. It's a great resource to use to decide where to buy organic and where conventional is ok. Always buy organic berries! Second, if you're going to eat packaged foods use Food Scores to scan the label and see how your food ranks.
The free FoodSwitch app, developed by Bupa and The George Institute, can help you find out what is in the food you’re eating and suggest simple, healthier switches for you and your family.
Day 4 | There's one thing I know for sure.
YOU ARE HERE
Step 2 | ADDING IN THE GOOD
You are refraining from all sugars, even the natural sugars in fresh fruit and you are exploring into your old ways of being with food.
TODAY WE'RE SHINING A SPOTLIGHT ON VEGGIES!
I've seen time and time again that there is NO one size fits all diet (and beyond that nothing is absolute - I don't believe in all or nothing). It's the one thing I know for sure in this big world of dietary contradictions. We are ever-changing complex creatures and our nutritional needs are so varied. There is one little shining light of common ground though, veggies!
Eating fresh vegetables is the one thing that everyone seems to agree on. If you ever meet a health coach or nutritional adviser that tells you otherwise, turn and run! Study after study the results are the same, eating a high vegetable intake leads to happier people, living longer with less disease.
There is a food scale that goes from YIN to YANG, from expansive energy to balance to contractive energy. On the yin side is sugar, alcohol and chemicals (think food products made in a lab), on the yang side is red meat + salt. You’ve all ridden the salt/ sugar craving roller coaster, right? You eat something sweet and then you feel like you could go for a little something salty. And the cycle repeats. This is also the reason why food at restaurants is so salty. It’s all about getting you to spend more money. The excess salt tricks the body into wanting to eat way more than is necessary.
In the center of the scale are the most balancing foods on the planet, dark leafy green veggies, root veggies, beans, nuts, seeds and whole grains. So the key to balance is eating a diet that has those things in it! Sounds easy, right!?
PLANTS ARE YOUR FRIENDS!
So why are vegetables the most neglected food in standard diets? When I ask my clients why that is, they usually recall memories of being forced to eat all of their mushy broccoli or limp asparagus (ew) before being excused from dinner. In my house growing up, If we ate veggies they typically came out of a can. My fave was Veg All because it had little chunks of potato (makes me gag a bit thinking about the way the can smelled upon opening it up, TMI?).
The truth is, vegetables are delicious and pack a serious number of vitamins, minerals and micronutrients. Best of all, naturally sweet veggies can help you fight the urge for refined sugar. The natural sugars these vegetables contain stabilize blood sugar and reduce the need for artificial sweets. Try one (or all!) of the following naturally delicious, nutrient-dense options:
- winter squash
- sweet potatoes
Remember you're still carrying all the other days with you and eating more veggies is going to put some serious speed on crowding out!
MEET THE SUPER MARVELOUS, OH SO DELICIOUS, VEGGIE SWEET TOOTH SOOTHER!
You're going to feel so fancy making this one:
- 1/4 cup carrot
- 1/4 cup cabbage
- 1/4 cup pumpkin or squash
- 1/4 cup large onion
Grate or finely cut the vegetables. Add 4 cups water to a small pot and bring to a boil. Reduce flame and simmer for about 20 to 30 minutes. Strain and drink only the liquid, or refrigerate and enjoy as a chilled treat.
Hey, how's your new breakfast routine going? Head on over to Facebook and share recipes that are hitting the spot for you!
Hey, how's your new breakfast routine going? Head on over to Facebook and share recipes that are hitting the spot for you!
THE STRUGGLE IS REAL
For some of you the struggle to get processed sugar out of your daily routine is real. All the feelings may be showing up. It's going to be ok. Take a deep breath and notice how you feel in this moment. How's your head? Your heart? Your belly? Remember to be gentle on yourself through this process. YOU CAN DO THIS! Please reach out on the Facebook page or via email (simply respond to this email) if you're having a hard time. Let the group support you. We are all in this together.
Detoxes always bring up a LOT. Sugar detoxes bring up emotions with such force some days it feels like you may actually punch someone in the face. Though uncomfortable it is normal. You are normal. Always nice to get that reminder, right?!
Many of you have emailed to say that you’re experiencing way more emotion than you expected. Anger, rage, sadness and frustration are showing up often for some of you. Others are feeling bored and are mourning the loss of after dinner sweets and liquid sugar in mixed drinks at the weekly girls night outing. Some are noticing how stress plays a role in emotional eating. And some of you are already feeling freedom, lightness and ease! Wherever you are know that it’s the exact right place for you in this moment.
If you’re in the camp of rushing feelings can you begin to pinpoint any recurring events or emotions that are coming up for you? For example: I was speaking with a dear girl who keeps feeling shame, anger and sooooo many other feelings. When I asked her if anything in particular was coming up on repeat in her mind she said yes, her divorce. Now this divorce is long over. She’s moved on. She’s happy in her new life. It doesn’t show up in her usual pre-sugar detox day-to-day but there’s something old hiding way back there in those memories that is asking for healing.
So what’s coming up for you? This is that realness of week two I was talking about. You can share as much or as little with me + the group on Facebook (or in email reply) as you like. Do what feels good for you in regards to outer communication but absolutely stay the course on going within and beginning to look at what’s coming up for you.
Sweet veggie broth lovin,
Day 4 | Two Savory Recipes + Sugar History
Fear less, hope more; eat less, chew more. whine less, breathe more, talk less, say more. Love more and all good things will be yours. - Swedish Proverb
Recipe: Root Veggie Bake
Great story about this recipe... I went to a party recently and raved about the veggies in front of me. They were so freaking delicious and I could taste that they were made with tremendous love. The hostess looked over and me and said, "I'm so glad you like it, it's YOUR veggie bake recipe!”
- 2 large carrots, sliced
- 1/2 large jicama peeled and chopped
- 2 cups Brussels sprouts, cut of ends and half
- 1 bag baby potatoes cut in half (comes out to 2 1/2 – 3 cups)
- 8 cloves garlic, minced
- 1 tsp good quality sea salt
- 2 tbsp herbs de Provence
- 1/4 cup nutritional yeast
- 5 – 8 tbsp quality olive oil
Preheat oven to 400 degrees.
Mix all ingredients together in bowl until well combined, pour into 8×8 baking pan and bake for 35 to 40 minutes, turning once until crisp on the outside and tender on the inside. Add more salt/ pepper/ nutritional yeast to taste and serve immediately.
Recipe: Asparagus Soup
Recipe credit: Halé Sofia Schatz | Serves 4–6
- 2 medium onions, diced
- 18–20 stalks asparagus (tough bottoms of the stalk discarded), chopped
- 1/2 teaspoon sea salt
- 1 tablespoon extra-virgin olive oil
- Mineral Broth or water
- 4–6 cloves garlic, minced
- 2 potatoes, peeled and cubed
- black pepper to taste
- chopped fresh dill or chives for garnish
In a medium soup pot, sauté the onions, asparagus, garlic, and sea salt in olive oil for 3–4 minutes. Add the potatoes and enough broth or water to completely cover the vegetables. Bring to a boil, cover, reduce the heat and simmer for 30–35 minutes or until the vegetables are soft. Purée the soup in a blender or directly in the pot with an immersion blender. Season with black pepper. Garnish with fresh dill or chives.
The following is excerpted from this article. Dr. Douillard is a wonderful resource for Ayurveda info.
"By 1000 B.C., sugar cane reached the Asian mainland and by 500 B.C. Indian alchemists figured out how to make the white powder version, the new secret recipe and medicinal cure-all that changed the world. Even today, Americans consume 22 teaspoons of sugar per day.
Soon it made its way to the Middle East and then to Europe, still being touted as a cure-all 1000 years later. The demand for sugar rivaled the demand for gold. So rare was access to granulated sugar that it was consumed only by the wealthy.
Don't forget, sugar triggers dopamine receptors in the brain. Dopamine is the I gotta have it now hormone. Soon the developing world had to have it.
With the Ottoman Empire in full force in 1400 A.D, Europeans had to find new tropical territories to grow sugar cane. Many expeditions were commissioned to ind suitable land to grow the white powder plant. Columbus took sugar cane plants to the Caribbean on his second trip to the New World.
Soon, island after island was converted into sugar fields with the natives doing all the labor. When the natives died, they were replaced with African slaves. More than 11 million Africans were shipped to the New World as slaves, where millions died, primarily in the name of sugar.
By the 1700's sugar was not a luxury spice anymore. It had become a staple that was in high demand worldwide. One island after another was depleted of its water table reserves, and when the crops dried up a new island was terrorized with sugar cane and slave traders.
Europeans consumed greater and greater quantities of sugar. In 1700, the average Englishman consumed 4 pounds of sugar a year. In 1800, 18 pounds a year. In 1870, 47 pounds a year. By 1900 the average Englishman was consuming 100 pounds per year –more than today's average American by 23 pounds. For centuries, the world’s sweet tooth was satisfied on the backs of African slaves and native people."
Take a Moment to Remember
Our hearts have seen and experienced so much loss, so much confusion when it comes to disease. Many of us have been really sick at some point in our lives. Profound mystery sickness was the catalyst that set me on this path. We've seen loved ones die or suffer greatly from food-related diseases.
Today consider thinking about prevention... What does it mean to you? What is next for you on the path of healing + prevention? What else do you want to learn about? Get still and ask your body... "What do you need to heal?" Share on the Facebook page or reply to me here if you feel moved to.
Day 4 | BONUS - Dairy. Let's go there.
“The human body has no more need for cows' milk than it does for dogs' milk, horses' milk, or giraffes' milk.” - Dr. Michael Klaper
Deep breath everyone! Before I begin I want to soothe some of you who are already freaking out at the subject and say that I do still eat dairy from time-to-time. It's something that I enjoy and there are times that my body is fully accepting of it. It's become part of my mindfulness practice to check in with my body and be sure that what I'm about to eat feels good on every level. Allow this information to be an expansion on this experiment and use it as an opportunity to look at the role of dairy in your life.
Dairy + sugar are in direct correlation as most of the delicious dairy creations out there are FULL of sugar. The truth about dairy is that we are the only species that consumes another species milk after we have been weaned. That is enough for me to look a bit deeper.
Dairy is known to cause inflammation, swelling and excess mucus production in the body. "The China Study" by Dr. T Colin Campbell explains that consuming the casein in animal protein promotes cancer in all stages of development. Dr. Campbell says that plant proteins are the only safe proteins to consume. In talking this through with my husband Cliff after he devoured The China Study, he further quoted the book by saying, "Childhood obesity and diabetes are more a result of processing of foods and the intake of diary products rather than a meat or veggie choice, but meat is still a contributing factor."
Dairy + Dairy Alternatives
Does milk do a body good? Do milk alternatives do a body good? Every body is different, so with just a little experimentation and observation, you can probably figure out what’s best for your body type in terms of dairy.
Which works for you? Is it dairy derived from cow’s milk, goat’s milk or sheep’s milk, or soy-based, rice-based or nut-based dairy alternatives? You might want to try (and I highly suggest) removing all dairy products—including milk, cheese, butter and yogurt—from your diet for up to 3 weeks. I suggest you wait on this particular experiment until AFTER our sugar detox has concluded. At the end of this period, take note of any change in your body. Have any symptoms such as bloating, headaches, post-nasal drip, skin breakouts, cramps or fatigue diminished? Introduce dairy again—did any symptoms reappear? Try substituting some dairy alternatives such as coconut, rice or almond milk and cheese; or rice or coconut ice cream.
Cow’s Milk + Cow’s Milk Products
Cow's milk is used by a mother cow to take a baby cow to twice it's weight in 45 days! To support this speedy growth need cow's milk has a high percentage of saturated fats and a low percentage of PUFA'S (poly unsaturated fattty acids). In contrast human breast milk contains a high percentage of PUFA'S and low percentage of saturated fats because the human brain needs PUFA'S in the developmental phase.
After a certain age, many people lose their ability to digest milk. This tends to happen more frequently in populations that do not traditionally use dairy products, such as those of Asian and African origin. If you digest dairy well, try high-quality organic whole milk and whole milk products. Check your local farmers market for freshly prepared milk, cream, butter, cheese and yogurt. See if you can find raw milk products in your region. The Real Milk website will help you locate raw milk near you.
Also try clarified butter, known as ghee. In ghee, the milk proteins have been separated and removed, leaving only the fat of the butter. Ghee is very stable and does not need to be refrigerated; it will last in your pantry for over a year. Used in Indian culture for centuries, ghee does not contain lactose and is suitable for people who are lactose-intolerant. Prized for its buttery flavor, it can be used in stir-fry meals, on steamed veggies, melted on freshly popped popcorn, or in baking. We all (including our cat, Ned) take a teaspoon of ghee per day for it's miracle properties to lubricate and support the internal body.
Goat’s Milk + Goat’s Milk Products
Many people who have trouble digesting cow’s milk find that they do better with goat’s milk. With a slightly more bitter taste than cow’s milk, goat’s milk can also be found in cheese, yogurt and even ice cream. Whenever possible use organic goat’s milk products. For human babies who are unable to nurse goat's milk is the next best thing.
Sheep’s Milk Products
Like goat’s milk, some people find this a more digestible dairy option. Try sheep’s milk yogurt with a drop of maple syrup, or look for some of the creamy cheeses produced from sheep’s milk.
Soy-Based Dairy Alternatives
The versatile soybean is used in many cultures to create creamy dairy alternatives. Soymilk can be an option for those who do not tolerate dairy. When selecting a soymilk, be a food detective—not all soymilks are made with the same ingredients. Look for hidden processed ingredients and added sugar. Edensoy makes an unsweetened soymilk, which contains only soybeans and water. Edensoy Original is another option that has kombu (a digestive aid) and barley malt. Soy is also used to make yogurt, cheeses, spreads, dips and ice cream. Many people are allergic to soy. Some dairy alternatives tend to be more highly processed and unnatural than the original dairy. Read labels carefully and notice any effects in your body when using dairy substitutes. I personally try to avoid all soy products because it is a known endocrine disruptor and has a strong link to certain cancers in women.
Grain-Based Dairy Alternatives
Rice products are an option for those who find both dairy and soy difficult to digest. Look for rice milks, cheeses, spreads and ice cream. You might also want to try oat milk. Again, be a food detective and choose those with minimal additives and those that are made from organic grains.
Nut-Based Dairy Alternative
Both almonds and hazelnuts create creamy and delicious milk alternatives. You can also find almond cheese in your local health food store. We make our own nut milk weekly with nuts and water blended and then strained. You can see an older and pretty darn cute How To Video I made here (it's a favorite of some of my clients' kids anyway! I am all the rage with the 3 - 7 year old crowd). ; )
It was difficult for Cliff to give up milk but he LOVES his almond milk now. We took him from his beloved 2% to full fat milk to raw milk and watched in awe as he changed. He had less mucus and throat clearing in the morning, less redness in his face and neck and was less irritable. When he was ready I bought every carton of non-dairy milk I could find and we did a taste test. He found a few he liked and began experimenting with them in his morning coffee. I share this to say that it's o.k. to ease out of a life-long habit and take your time to mindfully transition. It's so important to love your food decisions otherwise you'll feel deprived and that invites binge eating, suffering and a whole lot of icky feelings that you don't need or want to invite in.
If you watch the video I linked above of our taste test I'd like to add that Cliff has since stopped drinking coffee and now drinks an herbal coffee substitute! It was a pretty shocking change considering how adamant he was about his love of coffee. But the truth is one day he just knew that has body was telling him it didn't want the caffeine any longer and he bravely released it. We've changed so much physically and emotionally since that time and it's all thanks to taking baby steps and following what felt good in our bodies.
Dairy products have been promoted for their high calcium content, but there are many other non-dairy products that have just as high if not higher calcium content, such as dark leafy greens and sea vegetables. Cow’s milk can be calming and soothing, and for many people who’ve been raised on the Standard American Diet it is definitely a comfort food.
Overall, dairy alternatives are processed foods and contain a minimal amount of nutrition. To convert rice or soybeans into milk or ice cream is a lengthy process, and the product is far from a whole food. For those who cannot digest dairy, these products can be consumed in moderation. If you do well with dairy, stick to high-quality, organic products, since these tend to be less processed.
All products should be stored in the refrigerator and consumed by the “best before” date. Many of the milk alternatives can be found in shelf-stable packaging (they are no different than their refrigerated counterparts). These can be useful when traveling, but must be refrigerated once opened. They will keep for 7 to 10 days after being opened. Homemade nut milks will last a week in the fridge (if you don't drink 'em up faster). Be sure to shake non-dairy milks before using as separation is natural
Making your own nut and grain milk is simple, and just requires a blender and cheesecloth, nut milk bag or 1 gallon paint strainer. We tried ALL kinds of nut milk bags and always for years returned back to the paint strainer option as you'll see in the video. These days our favorite is the Nut Milk bag that came with our CAN CAN Nut Milk kit. It leaves the milk so silky.
The Self-Healing Cookbook, by Kristina Turner, page 48 I LOVE THIS BOOK SO MUCH!
Your Body Knows Best, by Ann Louise Gittleman (check out “Dairy: Not the Answer to Everybody’s Protein and Calcium Needs”), pages 69-71
Healing with Whole Foods, by Paul Pitchford, pages 149-151 and 286-290
Food and Healing, by Annemarie Colbin (do not miss this very informative chapter on dairy intake and calcium), pages 148-159
As always take what resonates with you and run with it and toss the rest. Remember it is what you do most of the time, not some of the time that really matters when it comes to long term health and longevity. This is your human experience and your genius body will let you know what it needs. Just keep listening closely!
Love + nut milk,
P.s. - This is pretty funny. And there's a really tasty nut milk recipe there too.
Day 5 | No. Is A Complete Sentence.
YOU ARE HERE
Step 2 | ADDING IN THE GOOD
You are refraining from all sugars, even the natural sugars in fresh fruit and you are exploring into your old ways of being with food.
Your body is running on pure, clean food. You are sugar free!
Here’s the deal – step away from the mirror and get off the scale. Seriously. It’s so important to give your body every opportunity to heal, to mend, to detox and reset. Your taste buds are coming back to life. Your brain is doing serious work on recipe planning, meal prep and negotiating your days. Your family knows you’re in this and your friends are starting to clue in. You’ve probably grown a thicker skin by way of saying NO and standing your ground when your very favorite sweet basically throws itself at you. You are well into this experiment so it’s time to leap! Trust! GOOOOOO DEEP! ALLOW.
And with that means giving your body a break by releasing it from expectations that it needs to look or act a certain way by the end of this deal. Are you hearing me? Take a deep breath right now and thank your body. “Hey body, thanks for being so healthy!”
“Thank you for detoxing so expertly.” “Thank you for no longer craving processed sugar.” “You’re pretty incredible, just THANK YOU SO MUCH!”
What would it feel like to really and truly release your body from expectations? What if you could allow it be healthy and stop pushing so hard? Who would you be if that happened? What could your body do? Those are real questions for you to explore… give it some thought take to your journal. Of course as always you can share here or on Facebook with the group if it feels good. When you recognize that you are actually on the same team with your body and have been all along things start to change quickly.
Anyone light headed? Tired? Nauseous?
If you were a daily sugar eater before we started this experiment you are in withdrawal. This can be especially true for emotional eaters (you’re in good company, recovering emotional eater, right here). It is not unusual to be feeling tired or even nauseous on occasion. Your physical cravings should be diminishing and you will begin noticing emotional cravings. With emotional cravings you can begin doing the work to heal what’s going on around them or you could use distraction in a positive way by drinking a glass of water, going for a walk or taking a nap.
Be sure that you’re drinking plenty of water and getting rest when you need it. It’s often our inclination to start eating something that will boost our mood or give us more energy when all that is really needed is to simply listen to your body and respond directly. Feel tired, then rest. Thirsty, then drink. Remember to keep it simple.
THE ROLE OF FORGIVENESS, USING YOUR WORDS AND HONORING WHAT FEELS BEST FOR YOU.
The role of forgiveness is huge in life and completely necessary in food experiments. There are times when we need to grant ourselves pardon and begin again. I believe in do-overs when you become mindful and change course in the moment.
Say for example you have taken a bite of your kids ice cream cone and realize ‘OH MAN- THAT WAS ALL SUGAR and I’m sugar detoxing here.’ In that moment go into a 1-2-3 of awareness.
- BODY - Take note of how your body felt. Was it good? Satisfying? Not good? Too sweet? Do you feel like a little kid rebelling?
- THOUGHTS - Notice the conversation in your head. Are you saying unkind things to yourself about having that bite?
- WORDS - Forgive if necessary, celebrate and change course. Say something inside or out loud to the effect of, “(your name), it’s o.k. that you had that bite. It doesn’t mean you have to start all over. It was a moment and you became present enough to recognize it! You’re making such great progress and I forgive you for taking that bite.” Then change course and this is the important part! It is most potent to change course IN THAT MOMENT. Don’t pull an “I’ll start again tomorrow.” That’s a slippery slope that could lead to regret and binge eating.
USING YOUR WORDS + HONORING WHAT FEELS BEST
Saying no when it comes to food can be wildly unpopular. You may get dubbed the “high maintenance eater” and friends or family may make remarks about your eating habits and needs. Know that they are reflecting their own discomfort on you. Try not to take them personally. You may need to practice forgiveness here too, this time forgiving others.
Remember that you are making empowered choices based on what feels best in your body. This sugar detox is a way to get to know what your body needs and is calling for.
Here are three of my favorite ways to say no to foods/ drinks.
- “No, thank you.” Seriously. That’s it. Let No. be a complete sentence. Do not begin to defend or explain your position. You don’t have to tell your life story to decline a cupcake.
- “Oh thank you so much but I always feel really sick when I eat/ drink that.” This one works every time. Most people will not press you to eat something that makes you feel icky.
- “No thanks, I’m in the middle of a food experiment.” This one is fun and sparks conversation. People are always curious about eating behavior and it suggests that you are trying to figure something out about yourself. How can you know how you’ll feel without sugar in your body if you never take a break from sugar?
Are you feeling proud? I’m feeling proud of you!
Day 5 | Prep for Step 3
Step 3 begins tomorrow. Here are a few loving guidelines for adding fruits back in.
If you choose to introduce natural sugars back in being with a piece of fresh fruit and it eat alone.
If you eat a meal first make sure that you allow yourself 20 minutes before consuming the fruit. This is to allow ease of digestion of the fruit.
Take a bite, notice how it feels. Pause. And then take another. You will likely find that you need much less than you did a week ago. You will also find that it all tastes really sweet!
Remember to chew your fruit well.
Eating begins with the simple act of chewing. Chewing leads to smooth digestion and greater assimilation of nutrients by initiating the release of digestive enzymes that break down food.
Carbohydrate digestion begins in the mouth with chewing. Chewing turns grains and other complex carbohydrates into satisfying sugars and makes oils, proteins and minerals available for maximum absorption. Whole foods, especially whole grains, must be mixed with saliva and chewed until they become liquid to release their full nutritional value. In addition, the more that whole carbohydrate foods are chewed, the sweeter they become. Because digestion becomes so efficient when you chew your food thoroughly, your body will begin to feel wonderfully light.
How to Chew Properly
To get into the habit of chewing correctly, try counting the chews in each bite, aiming for 30 to 50 times. It helps if you put your fork down between bites.
- Chew every mouthful of food at least 30 times each, until the food becomes liquid. If 30 feels like a ton try 15 and then up it.
- Chewing breaks down food and makes it easier on the stomach and small intestine to digest.
- Saliva assists in the digestion of carbohydrates.
- Saliva also makes the food more alkaline, which creates less gas. (Gas is experienced in the stomach and intestine, but it is caused by spleen imbalances.)
- If under pressure at meals, take deep breaths, chew, and let the simple act of chewing relax you. Taking the time to chew will help you to enjoy the whole spectrum of tastes and aromas that make up the meal.
Good Chewing Suggestions
- Shower or wash hands and face.
- Turn off the television, radio, telephone.
- Do not read.
- Find a clean quiet place to eat.
- Light a candle or play soft music.
- Stretch, breathe.
- Say a prayer.
- Align your posture and breathe.
During your meal
- Place a bite of food in your mouth.
- Put your utensil down.
- Place your hands together while chewing.
- Begin chewing and deep breathing.
- Concentrate on what you’re doing.
- Look at your food or something attractive, or close your eyes partially or fully.
- Say thanks.
- Sit and talk after your meal.
- Take a light stroll.
Excerpted from Power Eating Program: You Are How You Eat by Lino Stanchich.
A pantry check in + last step to do's
It’s likely that by now your homes are clear of sugar and other processed food items but I want to do a little check in and add a layer to up the mindfulness factor.
Don’t be fooled by clever marketing phrases like “all natural” or “100% healthy” – there’s a lot of leeway in these claims. The goal is to get consumers to purchase the food, not to improve their health. You’re way too smart to fall for this hoax.
Toss the foods you know contain junky ingredients. Pay special attention to canned foods and packaged items, which are often the worst offenders. My clients often ask, “How do I know which foods are junk?”
Here are a few quick terms that raise RED FLAGS:
- long shelf-life; packaged in plastic containers, metal cans, or cardboard boxes
- artificial food coloring ingredients such as red dye 40, yellow 5, and green 3
- artificial sweeteners like aspartame, Splenda, and xylitol
- trans fats, often called hydrogenated oils, partially hydrogenated oils, or shortening
- any ingredient you can’t pronounce
As we move through the last days of our detox together here are a few things to make sure you're doing this week and beyond the experiment:
- Always eat breakfast. Include a plant based protein (like nut butters, avocado, coconut oil or coconut butter) to stabilize blood sugar and reduce cravings.
- Get enough sleep! Our hunger cues are thrown off track when we don’t sleep enough. Sleep balances leptin and ghrelin, the hormones that tell us when to start and stop eating.
- Drink water + make it fun!
Many clients complain of dry mouth and cravings. When asked if they drink enough water, the answer is usually “no.” We need water to balance our electrolytes and keep hunger cues in check. Whenever you feel hunger it's always a good idea to have a glass of water first even at regular meal times. Exact water requirements vary widely among individuals – listen to your body and learn how much works for you. There may be times when you're tired of plain ole water and need to spruce things up a bit. Now that we're back to mindfully eating fruits here are a few of my favorite water infusions:
- lemon + lime slices
- strawberries + mint
- chia + pomegranate seeds (don't over do it on the chia or you'll have gel instead of water)
- grapefruit or orange slices with rosemary
- blueberries or blackberries + basil (SO GOOD)
- sliced grapes of all colors
How has your kitchen changed in the last few days? Do you shop differently than you did before? Are you eating out less? Are any of your family members starting to jump on the no sugar train with you?
Practice chewing today! If there's anything you keep from these 7 days I hope chewing more is one of them.
Chew, chew, chew!
Day 5 | Veggie Dinner Party Recipes Complete With Shopping List
These three recipes together create a wonderful meal for sharing!
Recipe: Sesame Soba Noodles
Prepare these first
Prep Time: 10 minutes | Cooking Time: 15 minutes | Yield: 4 servings
- 8 ounces soba noodles
- 6 cups water
- 1 bunch sunflower sprouts or pea shoots
- ½ cup chopped red radishes (4-6 radishes)
- 1 stalk chopped celery
- ½ cup chopped cucumber (1 small or ½ large)
- ½ cup finely chopped fresh basil
- 1 tablespoon toasted sesame oil
- ¼ cup tahini
- 2 tablespoons tamari soy sauce
- 2-inch piece grated fresh ginger
- juice of ½ lemon
- Add soba noodles to pot of 6 cups boiling water.
- Cook until tender – no more than 8 minutes.
- Meanwhile, mix the dressing ingredients.
- Rinse with cold water and drain well.
- Mix all vegetables and noodles together.
- Pour dressing over noodles and toss to coat.
- Set aside or chill in refrigerator while preparing the rest of the meal.
Recipe: CHICKPEA PATTIES
Prep Time: 10 minutes | Cooking Time: 10 minutes
- 2 cups cooked chickpeas (or one 15 ounce can rinsed and drained)
- 1 stalk celery, finely diced
- 1 carrot, grated
- 1/2 onion, minced
- 2 cloves garlic, minced
- 1/4 cup *whole wheat flour
- sea salt and freshly ground pepper to taste
- olive oil for frying
* We prefer and love Einkorn flour. It is an ancient grain and has not been hybridized. Whole Foods stocks it (Jovial is the brand name) but if your local market does not this is one to ask them to carry or order it online. It's worth it.
- Mash together all ingredients, except oil, thoroughly.
- Form into 3-inch patties.
- Heat oil in a large skillet on medium heat.
- Lightly fry patties on each side in oil until golden brown.
Recipe: ARUGULA, AVOCADO AND PEPITA SALAD
Make this salad just before serving so the greens don’t wilt.
Prep Time:10 minutes | Cooking Time: None | Yield: 4 servings
- 2 bunches arugula, washed and dried
- 1 avocado, sliced
- 2 tablespoons roasted pumpkin seeds/pepitas (shelled)
- 2 tablespoons fresh lemon juice
- 1 clove garlic, finely minced
- 4 to five tablespoons extra-virgin olive oil
- sea salt and freshly ground pepper to taste
- Combine lemon juice and garlic in a small bowl.
- Slowly whisk in olive oil until creamy.
- Season with salt and pepper.
- Place arugula in a large salad bowl.
- Add ¾ of the dressing and mix well.
- Add avocado slices and pepitas.
- Drizzle remaining dressing on top and toss slightly and gently.
- 1 bunch sunflower sprouts or pea shoots
- 4-6 radishes
- 2 stalks celery
- 1 small or ½ large cucumber
- 1 bunch fresh basil (enough for ½ cup chopped)
- 2-inch piece fresh ginger
- 2 lemons
- 1 carrot
- 1 onion
- 1 head garlic
- 2 bunches arugula
- 1 avocado
- 8 ounces soba noodles
- toasted sesame oil
- tamari soy sauce
- dried chickpeas or one 15 ounce can
- whole wheat flour
- roasted pumpkin seeds or pepitas (without shell)
- olive oil
- sea salt
Day 5 | BONUS - A Closer Look At Relationships
Your take away from this detox may have nothing to do with literal sugar. One woman who did my first ever sugar detox eliminated sugar from her life during the detox as expected but she also reconciled a troubled relationship with her mother. No matter what you take away know that you are in the right place at the right time.
The following is an exercise to help pull out the ole magnifying glass on your personal relationships + how they can make or break your relationship with sugar.
If you gave your relationships a rating on a scale from 1 to 10 how do they size up?
Are friends off-loading their problems without taking the time to ask about YOU?
Family members expecting too much from you?
Co-workers gossiping and creating a negative environment?
An ongoing rift with an old friend or family member?
Of course, any of these relationship issues could cause stress and anxiety, causing you to turn to sugar for quick comfort.
Stop! Before giving into a sugar craving…
List 5 people in your life who totally support you!
Next to each name write one reason that you are thankful for them. If a person on your list is someone you have not talked to in a while, consider reconnecting with them today. Old faces can inspire new changes!
Day 6 | What's behind your cravings?
YOU ARE HERE
Step 3 | ALLOW IT TO BE EASY
You may add back in fresh fruits if you wish. Stick to fresh fruits only (no juices or smoothies yet just whole pieces of fruit). Remember to eat them alone to see how they feel in your body. If you want a kiwi just eat a kiwi. Don't have a fruit salad. Makes sense?
Begin thinking about what's worked for you and what has not worked for you in this process so far.
"But replacing hunger for divine connection with Double Stuf Oreos is like giving a glass of sand to a person dying of thirst. It creates more thirst, more panic.” -Geneen Roth
GRAB YOUR JOURNAL, WE'RE GOING DEEP! TODAY IS ALL ABOUT GETTING TO THE ROOT OF WHAT DRIVES YOUR CRAVINGS.
I trust you’re beginning to understand sugar’s extreme effect on your capable body, and how you can naturally satisfy your need for sweets.
Sugar is extremely addictive! New crazy, amazing research is showing that sugar tickles the same pleasure centers as drugs like heroin + morphine. It gives the user a high that creates an insatiable desire for more. My husband was a paramedic for over 25 years. He has a catalog of experiences that are wild, troubling, hope filled... you name it, he's seen it.
Paramedics use a drug called Narcan for people in the midst of heroin overdose. It essentially blocks the pleasure receptors and brings them out of the high and hopefully, back to life. When tested, Narcan had the same effect on those consuming sugar, red meat + cheese (dairy)! Wha? I know! Let that roll around your brain for a moment! So--- like I said, sugar is addictive!
Sugar Fact: "In terms of Glycemic Index, high fructose corn syrup is like jet fuel for your body. If you put jet fuel into your car you're going to ruin your engine and burn it out. Much of the same thing will happen in the human body." -Mike Adams
Right now... Give yourself a big ole' thank you for having the bravery to embark on this journey and for being so very kind and loving to your body! Take a moment to appreciate all that you’ve accomplished so far! Maybe you're reading labels like never before or you've lost a few lb's! In the sugar game, every little bit counts!
When I ask my clients, "When do you notice cravings?" top culprits include the hectic morning rush-hour and looming afternoon deadlines, prompting sugary coffee drinks and spiraling blood sugar levels. Sugar has a temporary mood lifting effect on the brain, leading to a serious crash soon after. Not exactly the best sitch when you’re stressed.
So what else causes you to crave?
Aside from daily stress that spurs sugar cravings, consider how other components of your life may be affecting what you eat. Think back to a time you were madly in love, I'm talking swoon city! Your partner’s care + affection replaced sugar, making you feel satisfied + appreciated. You probably chose sex (or quality time) over snacks most of the time too! Many people crave sweets when they are lacking supportive relationships. Most of us come home from work at night and open the fridge or pantry only to hang on the door + stare into nothingness when all you really need is a hug or someone to talk to!
Take a look at the people you surround yourself with – is it time for a change? I call this taking Friendventory.
While what is on your plate is super important, healthy relationships, regular physical activity, a fulfilling career, and a spiritual practice can fill your soul and satisfy your real hunger for life. When these areas of your life – your primary foods – are balanced, your life feeds you, making what you eat secondary.
If the roots of a tree are unhealthy it will never bear fruit. So today you're homework is to get down to the roots. This is an opportunity to look at areas of your life and answer the question: How's it REALLY going?
Releasing sugar is taking steps towards more balance in your life. Balance, by the way, is not a state to be achieved and then lived in for all time. It's an ebb and flow, a practice. The following exercise is going to turn the notch on progress up! Next time you find yourself responding to a craving with a sugary dessert or adult beverage, focus on the root of these urges.
Look at these primary foods:
- physical activity
Give each one a rating from 1 – 10 as you see them in your life right now (10 being it's so freaking amazing you want to shout from the roof tops! and 1 being utterly abysmal and you might very well need a good cry).
Pssst: Lean in! It’s okay if you are dissatisfied with some (or all!) of your primary foods. That means you're one giant step closer to deconstructing your cravings once and for all.
Next make a list of sugar-free treats + practices to call upon when your primary foods get unbalanced. Meaning... what other ways can you self-soothe besides sugar?
I'd love to know, what positive changes have you made so far as a result of this sugar detox?
One day to go!
Day 6 | Recipes (most delicious soup maybe of all time)
Recipe: Lentil Soup
Pssst! If you only make one new recipe during this cleanse let it be this one. It's GOOD.
Recipe slightly modified from Epicurious.com | Serves 6
- 3 tablespoons olive oil, divided
- 1 medium onion, chopped
- 1 medium carrot, finely chopped
- 2 large garlic cloves, chopped, divided
- 2 tablespoons (or more) curry powder
- 1 cup French green lentils
- 4 1/4 cups (or more) water, divided
- 1 15- to 16-ounce can organic chickpeas (garbanzo beans), drained, rinsed
- 1 tablespoon fresh lemon juice
- 1 tablespoon ghee
- 2 green onions, thinly sliced 1 lemon, cut into 6 wedges
Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 4 cups water. Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
Meanwhile, puree chickpeas, lemon juice, 1/4 cup water, remaining 2 tablespoons olive oil, and remaining garlic in processor.
Add chickpea puree and ghee to lentil soup. Season to taste with salt, pepper, and additional curry powder, if desired. Add water by 1/4 cupfuls to thin to desired consistency.
Divide soup among bowls. Sprinkle with thinly sliced green onions and serve with lemon wedges.
We need to take vegetables out of the role of side dish. - Dr. Joel Fuhrman
Recipe: Black bean, sweet potato + quinoa chili
If you're looking for more recipe inspiration my friend Lisa Thiele's blog is FULL of great recipes. This is one of my favorites from her collection. It has become a holiday staple in our home. | Serves 5-6
- 1 tablespoons olive oil
- 1 small sweet onion, chopped
- 4 garlic cloves, chopped
- 1 tablespoon chili powder
- 1 tablespoon ground coriander
- 1 teaspoon cumin
- 1 14.5-ounce can fire-roasted tomatoes [with juice]
- 1/2 pound dried black beans, rinsed
- 5 cups water
- 1 teaspoon kosher salt
- 2-3 cups sweet potato, peeled, and cut into cubes
- 1/2 cup quinoa
- Topping options
- Sour cream
- Grated cheese
- Fresh cilantro
In a large pot warm olive oil over medium-high heat. Add onions and cook until soft and they begin to brown – stir often, about 6-8 minutes. Add garlic; stir 1-2 minute. Sprinkle chili powder, coriander, and cumin over; continue to stir for about 1 minute. Stir in tomatoes, black beans and add 5 cups water. Bring to boil, reduce heat to low, cover and simmer until beans are tender, about 2 hours – stirring occasionally. Season with salt and freshly ground black pepper. Stir sweet potatoes and quinoa and simmer uncovered over medium-low heat, just until potatoes are tender – about 30 minutes. Season to taste with salt and pepper. Garnish with cilantro, sour cream or grated cheese.
Day 6 | BONUS - Some of my story
Food as fuel + food as a tool.
Him: Are you hungry, love. I made dinner?
Me: I am hungry but I'm feeling emotional so I don't want to eat.
Him: Need to talk about it?
Me: Nope, just processing through.
Him: Copy that.
I'm getting a little more personal to share an evolution of food as it relates to our home. I invite you to see what comes up for you as you read this and consider adopting some new ways of being around eating when emotional and during times of celebration.
I used to eat my feelings and they were often delicious, always sugar filled. I used food as medication, as a numbing agent, as a friend, as entertainment, as a means to tune out, to unwind, to feel that really full feeling and on and on. When I learned to stop eating when I was emotional a major shift occurred in my body and my life. When I shared with my partner what I was doing and asked for his support more breakthroughs showed up. I began to lose weight (emotional and physical). I noticed the need to stuff myself (usually alone and after dark) was getting less and less intense. And then I had a defining moment that you can read more about here.
We've all been directly or indirectly taught certain ways of being around food and sweets. It's your birthday, what kind of cake do you want? In my house growing up it was never "do you want a cake?" because of course you want a cake! The first birthday that I didn't eat cake I felt sad, like I was missing out on something because after all I deserve to be celebrated, don't I? I chose not to have cake, I was proud of my choice and my logical brain knew that I was still being celebrated. I knew that I didn't need sugar to feel special on my birthday but I missed the tradition of it all. I missed the gorgeous decorated sugar gut bomb with my name on it all ablaze with candles and people singing. What I didn't miss was the cake leftovers that I would inevitably HAVE TO EAT for breakfast, lunch and dinner the next day and all days after til it was gone because it would be calling my name! I didn't miss the guilt, the shame and that "I'm so fat" feeling after having eaten it.
When I was healing my sugar addiction I removed sugar from our home and took myself through a self-made sugar detox much like I've been leading you through. If I wanted sugar I found that it was better if I had to go in search of it. That allowed me some time to remember to be mindful and make the decision based on what my body wanted and what kind of person I wanted to be not what my emotional cravings were asking for. These days I don't suffer over sugar like I used to. Sometimes we have it in the house, most of the time we don't but either way I'm not compelled to consume it. There's life after binge eating, emotional eating and addiction and it's so much sweeter than cake on your birthday.
Speaking of cake, does that mean I never eat it? Of course not. I make the decision in the moment based on what feels best for my body. I check in, see how I'm feeling and then either go for it or not. It's taken me time and a great deal of patience with myself to get to this place. The amount of time you need will be individual. Please be gentle with yourself. Take it slow. Listen to your body.
- How has sugar (and food) been woven into your upbringing and family traditions?
- What did my story bring up for you?
- Do you want to allow natural sugars back into your life post detox?
- What about processed sugars? Are you ready to let those go for good?
To your progress + mine,
Day 7 | You are transforming!
YOU ARE HERE
Step 3 | ALLOW IT TO BE EASY
You can add fresh fruits back in. You may choose to take out processed sugars for good or take it day-by-day post detox. Either way keep reading your labels.
C O N G R A T U L A T I O N S! You did it!
You've made it through the week and I hope you’re feeling invigorated, revitalized + ready to take on new challenges. Did you believe you could achieve all this or learn so much about yourself so quickly? You can do a lot more too! Health is a vehicle, not a destination. There is so much more to explore and accomplish.
As you come out of the detox remember to be super gentle with yourself. Don't leap into a vat of chocolate if you can stand it. Stay in this mindful place as you choose what foods + drinks will enter the sacred temple that is your body! Take small bites, sip and breathe. Chew and pause to see how what you just swallowed feels in your body + spirit. If it feels guilt free and nourishing have another bite. If it feels less than supportive change course.
Keep reading your labels! I mean, why stop now! You've gotten sooo good at it! And from here on out set a goal to make your planet at least half veggies and eat them first. You'll watch your waist line and your life transform.
If you've decided to bring sugar back into your kitchen here's a list of natural sugars to experiment with. The first two on the list, rice malt syrup and stevia, are fructose free. If you're going hard core and want to leave sugar out of your life for an extended period those two will be your friends for sweetening from here on out.
I like stevia, medjool dates, maple syrup and honey for being directly from Mother Earth herself. Blackstrap molasses has some great medicinal qualities and I keep it in our home for that reason. The sugars with * are my personal favorites. I use dates to sweeten smoothies and make raw desserts from time-to-time and the honey for sweetening my homemade almond milk superfood elixirs (which I have been ALL ABOUT for the last few years). Beyond that I don't add sweetener or make sweet things at home. If I want to eat something with sugar (like some kind of dessert) I typically go out and get it doing so with intention and a presence of mind to enjoy the process.
Remember that you want to eat as close to the source as possible. The further a food gets from it's source the more processed it is. Experiment and find what works best for you! The goal is to sweeten without heavily processed sugars and without sending you over the deep end turning you into a MUST HAVE SUGAR NOW monster!
- rice malt syrup
- medjool dates*
- maple syrup
- blackstrap molasses
A couple of you asked about Yacón syrup. There is some recent research touting that it's a weight loss aid. The bottom line is it's sugar and they are just trying to sell their product (and seem to be targeting those with diabetes). I saw one company's tag line was "a low-glycemic sweetener to help you lose weight while still enjoying dessert." It's propaganda and they are not really concerned about your health. I like that it comes from a root veggie but I don't recommend it. That said, at the end of the day sugar is sugar, is sugar and you are free to experiment and explore what sugars feel best in your body.
Top 5 Strategies for Coping with Cravings
You may want to copy/paste this to print it off and post it on the fridge or your computer to refer to when faced with a craving.
When you get a craving for sugar or anything else:
- Pause, breathe and thank your body for communicating with you. Cravings are really just messages from your body.
- Drink a full glass of water. Often cravings are a sign that you're dehydrated.
- Is there a primary food triggering this craving? That old mentality of "be a good girl and you'll get an ice cream cone" did some serious programming work on our psyche. There are layers upon layers of old beliefs that may no longer be serving you. Permission granted to identify beliefs + change your mind!
- Remember that your relationship with food is a no shame game. If you want a cookie have one (or half of one) and then go back to your healthy life!
- Remember the feelings that you want to have in your body. Ask yourself: Will eating that particular food or engaging in that particular behavior help to create what I want? Is it nourishing? Is it loving?
What is staying with you?
I'd love to know what has stayed with you from this experience! Will you share your favorite parts of this detox and what is still resonating deeply? Did the bonus dairy info make you think twice about drinking milk? Are you surprised at certain foods that you've given up or that have given you up?
I am sending you so much love and wishing you whole health + abundant happiness! Thank you for being here.
Love + gratitude,
Ps. Remember that YOU are not your body (I love the car/body metaphor in this).
Day 7 | A favorite dressing and savory dinner or appetize
RECIPE: VEGAN RANCH DRESSING
This dressing was a labor of love! I grew up on ranch dressing and wanted to create a healthy option. I tinkered and adjusted ingredients over and over until this one was born. I hope you love it as much as we do.
- 1 cup raw cashews, soaked
- 1/2 cup water
- 1/3 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 2 medjool dates, pitted and soaked (or 2 tbsp maple syrup)
- 2 cloves garlic
- 2 tbsp lemon juice
- 2 tsp onion powder
- 2 tsp dried dill (a friend didn't have dill and used rosemary and said it was really good)
- 1 tsp salt
Blend all ingredients in a high speed blender until well combined. It will look thick and creamy. Pour into mason jar and refrigerate. Shake well prior to serving. It will stay good in the fridge for a week (if you don't eat it all first).
RECIPE: CAULIFLOWER "HOT WINGS"
You can also make with Brussels sprouts!
- 1 head cauliflower
- ½ cup brown rice rice flour
- ½ cup water
- ¼ cup Hot Wings Sauce (Whatever brand you prefer. Crystals is my fave
- Just be sure there are no strange ingredients in your sauce. Look for something with cayenne pepper, vinegar and salt).
- ¼ cup olive oil
- Pinch salt
Preheat oven to 450 degrees.
Mix together ½ c brown rice flour, ½ c water, dash of wings sauce and pinch of salt in a small bowl. - Dip the cauliflower in the batter until coated evenly then place on greased baking sheet. - Bake for about 15 minutes or until the batter hardens.
Remove cauliflower from oven after 15 minutes, brush them with the hot sauce mixture and bake again for 2-3 minutes.
Day 7 | BONUS - How the kitchen affects the bedroom
“Conflict cannot survive without your participation.” -Wayne Dyer
Keeping what goes on in the kitchen from effecting what goes on in the bedroom is a big deal.
Making any food change has an effect on your relationships. Removing sugar from your diet can be particularly interesting as you’ve been experiencing. It amazing how passionately we want to hold onto things that we know are bad for our health. I did it, my husband did it and I bet you’ve done it.
In the early days of learning how to feed myself healthy food I learned by trial and mostly error. Cliff usually had zero interest in trying something new by my suggestion. He was happy to support me as I made changes but was insistent on keeping his diet the way it had been for years. I initially resisted how and what he wanted to eat. I resisted it HARD. It's so easy to want to impose our beliefs and ideas on the people we love the most.
I can’t blame him. No one wants to be told what to do especially when that means your partner is saying things like NO MORE SUGAR, you need to change the way you’re drinking milk, reduce your alcohol intake, think about that meat you’re eating and I’d like to exchange your beloved white rice for brown. Oh yeah, I had it all figured out and he was like, "um WHA? No ma'am."
In those early days we argued over food more than I'd like to admit. I was so passionate about healing with food and wanted so badly for us to do it together and he just wasn’t ready. For months if we were making rice with dinner we cooked both brown and white. Same story for pasta. I’d eat quinoa pasta and he’d eat the regular ole white stuff. But slowly as the changes were helping me he started opening up to trying them. A friend suggested he try almond milk and that peaked his curiosity. I’d only offered it to him a million times before.
Remember as you make changes in your food life do so just for you. Share with those around you what food experiment you’re conducting (notice I said food experiment NOT DIET) and how it’s feeling in your body. Nine times out of ten they’ll see the changes in you without you ever having to mention a thing. And once you’re out of the detox part and into the I feel so good and who knew an apple really tasted like this part chances are your partner (or kids) will lean into the idea and one day may give it a try.
Trust me, life is so much sweeter if you can find a middle ground. Make two pots of rice if you need to. All these years later we've been through many variations of eating together. There was a time we got down to making just one pot of rice! Cliff read The China Study and it was a total life changer for him. He is mostly vegetarian now and it was HIS idea (mostly vegetarian means he still eats fish and a couple of times a year will eat meat). He loves his almond milk and is passionate about what food has done for his body. He healed his chronic high blood pressure and cholesterol with the help of food but here’s the deal, he did it when he was ready. When his body told him it was time he started to do the work and I showed up in 100% support.
Here are a few do’s and don’ts to consider to help keep the peace in your household.
- Conduct food experiments for you.
- Continue to approach food with curiosity and explore what feels best in your body.
- Eat real food.
- Ask your partner to cook plainly so that you can season table side. This is a biggie… STOP adding salt, butter and of course sugar as you’re cooking and season your meals to taste after it’s been cooked. Your taste buds have changed through this experiment. Continue to taste first and then season.
- Eat breakfast daily, preferably an hour after waking (especially if you’re trying to release unwanted weight).
- Ask for support and thank your partner/ family for supporting you.
- Celebrate food milestones (but not with sugar)!
- Insist that the entire family get on board
- Take away any foods from anyone else’s diet. If you do want to support your loved ones in increasing their health and vitality, always add in and let the stuff that is no longer serving you fall away naturally. Crowing out is your ally.
- Don’t be pushy about your new passion. Remember it is YOURS only…for now.
- Forget to give a heads up to your person prior to parties and get-togethers so you’re both on the same page.
- Make anyone feel guilty. Or alienate those who eat differently than you. There is no one –size – fits - all diet. We each get to choose what goes into our bodies.
- Say I told you so.
Sugar Fact: Sugar fuels every cell in the brain. We need sugar to live. Overloading on sugary foods especially those from processed foods alter brain receptors in the “Pleasure Center” that regulate how much you want to eat. Put simply, when you eat too much sugar your body will lose the ability to let you know when you’ve had enough. Similarly, rats that binged on sugar had brain changes that mimic drug withdrawal because they/we use the same receptors for sugar AND drugs (dopamine).
You've still totally got this! It's true, you do!
It's been a little over a week since you completed your 7-day Sweet Surrender Sugar Detox! How's it going? Are you missing the daily information?
Did you ease off your detox or did you share a cream puff with a world famous French chef? It's been known to happen. ; )
Either way I'm celebrating you! BIG TIME! A healthy lifestyle is all about balance. Remember to go with what feels best in your body. Sometimes you'll eat sugar. It's life, cake happens. Just be sure that you enjoy every single bite, truly devour it and then stop when you've had your fill. Sometimes you'll politely pass and do an inner standing ovation for yourself!
As you move through this week take time to pause, make sure you're on the road that feels good to you, re-group if necessary and then celebrate! Life is way too short for guilt and beating yourself up over food decisions.
You may want to keep your sugar detox going! Seven days is truly an introduction to a new practice. It takes 21 days to create a habit and 66 days to hard wires change in the brain! Imagine who you could be at the end of 66 sugar free days? Imagine how freaking unstoppable you'll be!
If you continue your send me an email and let me know how it's going for you! You can always get me at Lacy@LacyYoung.com
Gigantic belief in you!
P.s. Remember that perspective is everything!
About YOUR Instructor
Food is one of the most sincere places I know to begin personal transformation work. Understanding my relationship with food (especially processed foods and sugar) was a profound turning point in my life and perhaps it will be in yours too.
There's nothing I love more than to hold space for willing souls in the pursuit of their shift. Transformation lights up my heart, and it is my divine superpower to guide, encourage and witness others as they walk through transformation again and again. Over the years that thread has always remained true. Whether it was my studies in yoga, massage, nutrition or meditation, the intention has always been the same. Expand. Transform. Share.
Ultimately I believe that everyone has the power to change and that all it takes is willingness. As long as you are willing, I guarantee we can travel the road of transformation together again and again. It's not that we need to improve; it's that we deserve to feel free. We deserve to experience ourselves in the fullest expression of love and joy and creativity and fun, and it's my passion watching people take that ride.
I believe wholeheartedly in this work. The offerings I teach and the sacred circles I lead are an extension of the life I live every day, and they are the authentic truth of a girl who has always craved to make a living just by being herself.
I believe in living a whole life, rich with laughter and ripe with sweet indulgence. And I'm so deeply humbled to guide you as you claim yours.
Have a question about this course? Get in touch via firstname.lastname@example.org.