Welcome to my Sugar Free World Since I have given up sugar and many other often harmful (legal) substances such as gluten, dairy and others, I have improved my energy, digestive issues, overall health and weight. All my clients have managed to get rid of sugar or at least decrease it substantially and improved conditions such as high cholesterol, pre-diabetes/diabetes, inflammation, chronic pain, weight and of course their energy and stress levels too. Here are my favorite 3 R tools which I like to share to help you getting rid of sugar in your life and a bonus recipe to make your own delicious sugarfree chocolate. Recognize Replace Rebuild Wellness Methods Tel. +1 786 804 3928 welcome@wellnessmethods.com www.wellnessmethods.com 1 Copyright Wellness Methods LLC and Institute of Transformational Nutrition, Inc. All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio, unless otherwise noted.
Recognize - Sugar in Disguise It is easy to identify sugar on a nutritional facts label, but what happens when manufacturers start using different types of sugar in products? You might be eating a ton of sugar and not even realize it! Read your labels! Lucky for you, Beautiful, I ve got you covered. Here s a list of over 50 other names that sugar can be disguised as: Aspartame Barley malt Beet sugar Brown sugar Buttered syrup Cane juice crystals Cane sugar Caramel Corn syrup Corn syrup solids Confectioner s sugar Carob syrup Castor sugar Date sugar Demerara sugar Dextran Dextrose Diastatic malt Diatase Disaccharide Ethyl maltol Evaporated cane juice Fructose Fruit juice Fruit juice concentrate Galactose Glucose Glucose solids Glycol Glycerol Golden sugar Golden syrup Grape sugar High-fructose corn syrup Honey Icing sugar Invert sugar Lactose Maltodextrin Maltose Malt syrup Molasses Monosaccharide Muscovado sugar Panocha Polyglycitol Panocha Polyglycitol Raw sugar Refiner s syrup Ribitol Rice malt/syrup Sorbitol Sorghum syrup Sucrose Threitol Treacle Turbinado sugar Yellow sugar Healthier Options: Stevia, Monk Fruit, Xylitol, dates, fresh and dried fruits. NB. If insulin/blood sugar issues, it is recommended to keep fruit consumption low Wellness Methods Tel. +1 786 804 3928 welcome@wellnessmethods.com www.wellnessmethods.com 2 Copyright Wellness Methods LLC and Institute of Transformational Nutrition, Inc. All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio, unless otherwise noted.
Replace - Healthy Food List Food Include Avoid Fruit Vegetables Grains Animal protein Vegetable proteins Dairy Nuts and seeds Oils Sweeteners Condiments Drinks Fresh or frozen whole fruits, freshly squeezed or pressed fruit juice, avocados, olives Sea vegetables, raw, frozen, steamed, sautéed, or roasted vegetables, freshly juiced vegetables Brown, wild, jasmine, red, and black rice, quinoa (technically a seed but used as a grain), buckwheat, amaranth, millet, steel cut oats, teff, tapioca, sorghum Grass-fed, pasture raised, organic meats, cage-free eggs and wild caught fish Lentils, beans, quinoa, legumes, spirulina, chlorella, hemp protein powder, hemp seeds, hemp hearts, nut butters, vegetables including greens, peas, and broccoli, chia seeds, brown rice, cashews, flax seeds, and avocados. Nut milks including coconut milk, almond milk, hemp milk, rice milk Cashews, almonds, walnuts, pecans, hazelnuts, pine nuts, brazil nuts, macadamia nuts, pistachios, hemp seeds, chia seeds, flax seeds, sunflower seeds, pumpkin seeds, sesame seeds, nut and seed butters Unrefined coconut, sesame, macadamia, flax seed, extra virgin olive oil, coconut butter, avocado, sunflower Stevia, xylitol, monk fruit/lucuma, dates, fresh fruit, dried fruit (in moderation) Balsamic vinegar, apple cider vinegar, nutritional yeast, coconut liquid aminos, Bragg s Liquid Aminos, Bragg s sprinkle seasoning, stevia, all spices, all herbs, celtic sea salt, himalayan sea salt, black pepper, cacao powder, carob, mustard, miso, dijon mustard, wheat-free tamari, nama shoyu Spring water, filtered water, sparkling water, mineral water, coconut water, herbal tea, green tea, nut milks Canned fruit Canned vegetables White rice, spelt, kamut, triticale, barley, rye, couscous, faro Factory farmed and grain-fed meats, cage raised eggs, farmed fish Tofu, soy beans, soy sauce, processed soy foods including fake meat products Milk, cheese, cottage cheese, butter, ice cream, non-dairy creamers, yogurt Peanuts and peanut butter Butter, margarine, mayonnaise, salad dressings, canola oil, shortening, soybean oil, grape seed oil, corn oil, cottonseed oil, hydrogenated coconut oil, palm and palm kernel oil Refined sugar, artificial sweeteners including Splenda, Equal, and Sweet N Low, high fructose corn syrup, maple syrup, agave nectar, honey, brown rice syrup, brown sugar Ketchup, barbeque sauce, teriyaki, jam, jellies, chutney, milk chocolate, mayonnaise, relish, spaghetti sauce from a jar, sour cream, soy sauce, Worcestershire sauce, honey mustard, cocktail sauce Soft drinks, coffee, caffeinated beverages, alcohol, fruit juice or drinks (unless fresh), animal milks Wellness Methods Tel. +1 786 804 3928 welcome@wellnessmethods.com www.wellnessmethods.com Copyright Wellness Methods LLC and Institute of Transformational Nutrition, Inc. All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio, unless otherwise noted.
Rebuild - Perfect sample menu and smoothie builder Breakfast 1 serving protein 1 serving fat 1 servings carbs Lunch 1 serving protein 1 serving fat 2 servings carbs Dinner 1 serving protein 1 serving fat 3 servings carbs Mid-morning and midafternoon snacks Non-starchy vegetables Eat as many non-starchy vegetables as you want Drink 8-10 big glasses of filtered water Eat local and organic whole foods whenever possible Avoid or Limit: Sugar Gluten Coffee Eggs Dairy Corn Soy Processed /refined foods Grains (except oats, quinoa and buckwheat) Avoid any Allergens Wellness Methods Tel. +1 786 804 3928 welcome@wellnessmethods.com www.wellnessmethods.com Copyright Wellness Methods LLC and Institute of Transformational Nutrition, Inc. All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio, unless otherwise noted.
Build your perfect smoothie For breakfast or to replace a meal Base 1-2 cups Nut milk (almond, coconut, hemp) Raw coconut water Add more water if more liquid texture is preferred Protein 1 serving (20-30 grams of protein) sugar free, vegetable based protein powder (pea protein or hemp protein) or Hydro beef protein powder Fruit/Vegetable 1-2 pieces or 1/2 cup, fresh or frozen (less if sugar, weight or blood sugar are an issue) Bananas Mango Blueberries Peaches Pears Carrots Red Beets Leafy Greens 1 cup Spinach Swiss chard Kale Romaine lettuce Collards Boosters 1 or more, always include 1 source of fat 1-2 TBS Chia seeds Maca powder Spirulina Coconut, hemp or flax seed oil Ground flax seeds Ginger ¼ avocado 1 tsp cinnamon 5 drops of stevia 1-2 dates Blend and enjoy Copyright Wellness Methods All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio and any mentioned sources, unless otherwise noted.
LUNCH SALAD Romaine, red leaf, green leaf lettuce 4 cups Black beans 1/2 cup Canned or fresh cooked salmon 3 ounces Cherry tomatoes 6 Virgin Olive oil 1 tbsp. Vinegar, red wine 2 tbsps. Spike seasoning 1/2 tsp. Rinse beans and salmon. Mix all ingredients together. Keep chilled until serving. Use chickpeas instead of Salmon for a vegetarian option. Brown rice 3/4 cup Chicken breast - 3 ounces Broccoli or other green vegetable - 1 cup Mushrooms 1/2 cup Onions 1/2 cup Toasted sesame oil 1 tbsp DINNER STIR-FRY Rice and chicken breast can be purchased pre-cooked or cooked in advance. Heat 1/2 of the oil in saucepan or wok. Heat garlic and onions 1 minute. Add vegetables and cook until lightly soft. Add chicken, rice, soy sauce and remainder of sesame oil until all ingredients are mixed and warm. Use beans and nuts instead of chicken for a vegetarian option. Copyright Wellness Methods All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio and any mentioned sources, unless otherwise noted.
Bonus: Sugar, dairy and guilt-free Chocolate This has become my favorite. Can a totally guilt-free chocolate taste this good? I think yes but you have to try it out and let me know your opinion. Ingredients: 1 cup of Extra virgin, organic Coconut oil ½ cup of Organic raw cocoa powder 1 TS of Stevia (you may want to add more or less depending on the desired sweetness. Stevia can be bitter, so be careful) 1 TS Vanilla Essence 2 TBS Maca Powder (optional) 1/8 cup of Nuts (almonds, walnuts or hazelnuts), cut roughly Combine the first 5 ingredients in a bain-marie (also called water bath or double boiler) until smooth and liquid, the water should only simmer, not boil. (Follow the Wikipedia link to see how to set up an improvised bain-marie) Pour the mixture as a thin layer of around a ¼ inch into ice-cube holders or small Tupperware containers and sprinkle the nuts over it. Freeze for 2 hours, keep in the fridge or freezer and remove 5 minutes prior eating. Enjoy the melt! Andrea Caprio, CTNC, CCWC Founder and CEO of Wellness Methods www.wellnessmethods.com I would love to get some feedback from you. How did you like my sugar free starter kit? If you want to share this, please do so by sharing this link www.wellnessmethods.com/sugarfreestarterkit Copyright Wellness Methods All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio and any mentioned sources, unless otherwise noted.