THE SUGAR DETOX WEEK 1 I. INTRODUCTION A. Facts- 1. Eating too much sugar is making us unhealthy. A group of scientists from the University of California at San Francisco have suggested that the use of sugar be regulated as a controlled substance, the same way alcohol and tobacco are in the United States. 2. The Centers for Disease control has indicated that 1 in 3 Americans will have diabetes by 2050. 3. Americans eat more than 70 lbs. of sugar a year. 4. Prevention of heart disease, type 2 diabetes, and obesity is possible if we just keep our weight under control, exercise and eat less sugar. B. Before You Start- 1. If you have been diagnosed with diabetes or any type of blood sugar problem, consult with your doctor before starting any type of diet program, including this one. 2. If you take insulin or medication to control your blood sugar, consult with your doctor because you may need less than what you are currently taking. 3. The Sugar Detox program is not for everyone. If you are performing extreme exercise programs or heavy intense cardiovascular workouts, this may not be appropriate for you. C. Toxic Reactions- You may experience certain symptoms during this program, especially during the first 3 days. Some symptoms may be: headaches, fatigue, flu-like symptoms, joint pain, muscle aches, chills, fever (lowgrade), brain fog, constipation, diarrhea, skin rashes, itchy eyes, unable to sleep, light headedness, dizziness, loss of appetite, moodiness/irritability, depression, anxiety, intense cravings, bloating, blurred or double vision, swollen glands and nausea to list a few. Don t panic, this is what toxins can do when you are eliminating them from your body. Symptoms can show up in many ways depending on the type of toxin being cleansed from your body and your individual situation. They can range from mildly uncomfortable to almost unbearable. If you are detoxing effectively, you will experience symptoms. You may feel worse before you start feeling better. Be of good faith, you will reap the benefits if you don t give up and quit. D. Toxic Reaction Strategies- 1. Drink plenty of water. This is to drive out the toxins. How much water? Some say 64 oz. Others say half your body weight in ounces. For example, if you weigh 180 lbs., 90 oz. of water a day. If you squeeze fresh lemon juice in your water, it will help to detox the liver also. For every 6 oz. of coffee consumed, an additional 10 oz. of water is needed to compensate for the dehydrating effects of the coffee. 2. Drink dandelion root tea to help the liver and kidneys while they are eliminating the toxins from the body.
3. Hot baths/hot tubs/steam bath/dry sauna for 1 ½ hours while drinking 2 quarts of warm water. Can add 1 cup of Epsom salt or aloe vera to hot baths also. 4. Get enough sleep. Take naps when your body asks for it. II. APPROVED FOODS A. Simply Put- No dairy, no fruit except for lemon or lime, no wheat, no starches, no added sugars. B. Guidelines for 3 day Sugar Detox- 1. 1 cup of unsweetened black coffee per day. 2. Unsweetened green and/or herbal tea, in unlimited amounts. 3. No less than 64 ounces of water daily. More is better if you weigh more than 128 lbs. Sodium-free sparkling water or club soda is okay. 4. Protein: lean red meat, pork, chicken, turkey, fish, shellfish, eggs, tofu, or legumes (beans). For vegetarian/vegan options: tofu can replace any meat or egg product for any meat. Legumes, such as beans, can also be your protein substitute; watch your portion sizes. Unsweetened almond, coconut, or soy milk, or yogurt, can be used as a dairy substitute. Read the ingredients to make sure no sugars, like evaporated cane syrup, are listed. 5. Vegetables: you can any as many of the approved veggies as you like. 6. Fruits: lemon or lime can be used for drinks or cooking. 7. Nuts: 1 ounce serving of nuts is allowed to be eaten 1 2 times a day as a snack. 8. Condiments and cooking oil: red wine vinegar, balsamic vinegar, or apple cider vinegar; and olive oil, coconut oil, or butter for cooking. 9. Herbs and spices can be used in unlimited amounts. C. No No s- 1. Artificial sweeteners of any kind are not allowed, including diet drinks. 2. Alcohol 3. Dairy (except a little butter for cooking) 4. Wheat or other starches, such as pasta, cereal, bread, rice, or quinoa 5. Added sugar of any kind (including honey, agave nectar, maple syrup, brown rice syrup, molasses, coconut sugar, etc.). 6. Fruit (except lemon or lime for drinks or cooking). D. Cooking Techniques- 1. Sauté 2. Stir-fry 3. Poach 4. Steam 5. Boil No frying allowed. Remember to use only the oils that are approved.
III. SHOPPING LIST Proteins- Eggs (3) Lean red meat (6 ounces) Pork (6 ounces) Chicken (6 ounces) Turkey (6 ounces) Fish (6 ounces) Shellfish (6 ounces) Tofu (6 ounces) Legumes (lentils, beans, edamame, peas ) (1/2 cup) Vegetables- Can eat in unlimited amounts except for avocado Arugula Asparagus Avocado (also counted as a fat; 1//2 max per day) Bok Choy Broccoli Brussels sprouts Cabbage (Chinese, red, or green) Cauliflower Celery Cucumbers Kale Lettuce (romaine lettuce, red leaf, green leaf) Mushrooms Peppers (bell or hot peppers) Spinach Zucchini Fruit- Lemon or lime Nuts and Seeds- Nuts may be roasted or raw, and should be unsalted: 1 ounce per serving. Almonds Cashews Chia seeds
Flaxseeds Hemp seeds Macadamia Peanuts Pecans Pistachios Walnuts Fats and Oils- Butter (1 tablespoon) Coconut (1 tablespoon) Olive oil (1 tablespoon ) Olives (10 olives) Condiments- Balsamic vinegar Apple cider vinegar Red wine vinegar Herbs/Spices- Please note that salt is not on the list. This program wants you to try some new flavors. Salt is okay to use on the week-by-week sugar detox plan but should be used in moderation. Ginger Allspice Cinnamon Cloves Marjoram Rosemary Sage Tarragon Turmeric Beverages- Enjoy these as much as you want. There is no limit. Water Sodium-free club soda or sparkling water Coffee (unsweetened, black) Green tea (unsweetened) Black tea (unsweetened) Herbal tea (unsweetened)
IV. MAJOR CONTRIBUTOR TO SUGAR ADDICTION- Starchy carbohydrates are being replaced with good carbohydrates on this plan. Good carbs are full of fiber that come from the vegetables and will help lower blood sugar. Starchy carbs, like white rice, pasta and bread, raise your blood sugar. You may also notice that the proteins are not fatty proteins but lean proteins. Fatty proteins, like bacon and steak, weigh you down and clog your arteries. Lean proteins are low in fat and fill you up without weighing you down and clogging your arteries. V. DAILY MENUS- Start each day with a healthy breakfast. Lunch and dinner should be satisfying and delicious. Snacks are allowed between meals. The Basic Meal Plan- BREAKFAST: 3 eggs, any style using the approved oils. Use herbs and approved vegetables if you like. SNACK: 1 ounce of nuts (this is a source of good fats, fiber and protein) LUNCH: up to 6 ounces of chicken, turkey, fish, shellfish, or tofu. Eat a small salad with any of the following vegetables: arugula, asparagus, avocado, bok choy, broccoli, Brussels sprouts, cabbage (Chinese, red, or green), cauliflower, celery, cucumbers, kale, lettuce (romaine, red leaf or green leaf), mushrooms, peppers (bell or hot peppers), spinach, or zucchini. SNACK: sliced peppers with hummus (this is chickpeas/garbanzo beans mashed and mixed with other ingredients; it actually helps to lower cholesterol). DINNER: chicken, turkey, fish, shellfish, or tofu (up to 8 ounces) and a large portion of steamed mixed approved vegetables. Day 1- BREAKFAST: 3 scrambled eggs with pinch of dried rosemary, unsweetened green tea with lemon, a large glass of water with lime SNACK: Sweetish Nuts, unsweetened cinnamon tea. Some research indicates that cinnamon helps to stabilize blood sugar. LUNCH: 6 ounces of Poached Chicken Breasts on top of mixed baby greens and ½ sliced avocado with herbs, olive oil, and red wine vinegar SNACK: sliced red and green bell peppers with 2 tablespoons of Spinach Hummus, a large glass of water with lime DINNER: ½ cup of edamame, salmon with stir-fried broccoli and mushrooms Day 2- BREAKFAST: 3 eggs scrambled with sautéed spinach SNACK: ½ ounce of roasted almonds, unsweetened iced green tea with lemon
LUNCH: Tuna Nicoise: canned tuna or a sautéed fresh tuna steak over a bed of mixed greens, one hard-boiled egg sliced, and steamed haricots verts, dressed with Sugar Detox Vinaigrette SNACK: sliced peppers with hummus DINNER: rosemary pork tenderloin, sautéed Brussels sprouts and mushrooms seasoned with salt, pepper and fresh garlic, chopped romaine salad with avocado dressed with lemon and extra virgin olive oil. Day 3- BREAKFAST: 3 egg omelet with shrimp, sautéed spinach and tarragon SNACK: 1 oz. cashews LUNCH: grilled turkey burger with sliced heirloom tomatoes, lettuce, and sautéed mushrooms, plus kale chips. Kale chips can be purchased at the health food store. SNACK: sliced peppers with hummus DINNER: baked tilapia over bok choy and cherry tomatoes, plus mixed greens with Sugar Detox Vinaigrette. Sweetish Nuts: Serves 12 1 ½ teaspoons ground cinnamon 1 teaspoon ground ginger 1 ½ teaspoons vanilla extract 1 ½ teaspoons extra-virgin olive oil 4 ounces shelled raw walnut halves 4 ounces shelled raw pecan halves 4 ounces raw cashews 3 DAY DETOX RECIPES Preheat oven to 325 degrees F. Mix the cinnamon, ginger, vanilla, and olive oil in a large bowl. Add the nuts and mix in the spices well. Place on a baking sheet and bake for 10 to 12 minutes. Let nuts cool. Store in an airtight container. Poached Chicken Breasts: Serves 4 1 ½ pounds boneless, skinless chicken breast ½ teaspoon salt ½ teaspoon freshly ground black pepper 1 quart chicken stock ½ cup white wine 1 sprig fresh rosemary 2 sprigs fresh parsley 2 sprigs fresh thyme 8 peppercorns 8 coriander seeds 1 lemon, cut in half
Sprinkle chicken with the salt and pepper. Set aside. Combine the chicken stock, white wine, rosemary, parsley, thyme, peppercorns, and coriander in a medium-size saucepan. Squeeze the lemon halves into the mixture and toss the squeezed halves into the liquid. Bring to a boil and lower the heat to a simmer. Simmer for 30 minutes. Strain out the spices and lemon halves. Add the chicken to the broth and bring it back to a simmer. Cook covered for 15 to 18 minutes, or until the chicken is cooked through. Spinach Hummus: Serves 20 (2 Tablespoons per serving) 2 cups chickpeas (If using canned, drain and rinse) 1 cup spinach, packed, washed well ¼ cup freshly squeezed lemon juice 3 cloves garlic 1 ½ tablespoons tahini 2 tablespoons extra-virgin olive oil 1 teaspoon salt 1 teaspoon freshly ground black pepper Place all the ingredients in the bowl of a food processor and puree until smooth. Refrigerate and serve chilled. Sugar Detox Vinaigrette: Makes about 1 ½ cups 1 recipe Sugar Detox Spice Blend ½ cup red wine vinegar 1 cup extra-virgin olive oil In a cup or small bowl, whisk all the ingredients together until well combined. Store at room temperature in an airtight container. Sugar Detox Spice Blend: Makes about 4 tablespoons spice mixture 2 tablespoons dried rosemary 1 tablespoon dried sage 1 teaspoon ground ginger ½ teaspoon salt ½ teaspoon freshly ground black pepper Mix all the ingredients together well. Use to season anything that you can think of. Sugar Detox Marinade: Makes about ½ cup marinade 1 recipe Sugar Detox Spice Blend ¼ cup olive oil Juice of 1 lemon 1 tablespoon lemon zest 1 clove garlic, minced In a cup or small bowl, whisk together all the ingredients; pour over meat, seafood, or tofu; let sit for at least 30 minutes; cook and enjoy.