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We started this sugar detox on Facebook becauseseveral of people said they had done so well givingup sugar and then along came Halloween candy or adessert out at a restaurant and bam, sugar cravingscame rushing back. Along with feeling “yucky.”Anyone who has given up sugar and then eaten itagain can relate to these experiences.I have had these experiences in the past and I don’tknow about you, but I would beat myself up about it.The most important “rescue remedy” tip for today is:non-judgement! If you indulged or overindulged, it’sOK. It happens. We humans love sweet things.In Chinese medicine, the sweet taste is considereda major life force of our bodies, fueling the body todo its thing. When we eat sweet wholefoods, thenatural sugars are balanced with fiber, vitamins andminerals. Refine sugar is a whole different animalbecause it’s separated from its nutrients, thereforelosing its life force and creating an imbalance in thebody.Because taste is a “perception,” we may have asubtle sense that something is out of balance andthen seek foods to balance us. This subtle sense canbe right down to the cellular level because our cells,when depleted of life force or nutrients, begin cryingout for more nutrients. In other words, more food.Before my recovery, I was very aware of this kind ofprocess going on in my body, but I had no idea whatwas happening physiologically. So I just kept cravingand looking to food -- at the time, more sugar orprocessed food -- thinking I was broken because Icould not stop eating or control my appetite.Once I realized that it was a normal processhappening in my body, it was easier to support mybody with rescue remedies -- I’ll share those withyou today and I would love to hear from you aboutwhat works for you!Copyright 2017. All rights reserved - heatherdane.comSugar Detox Rescue RemediesThese tips take into account ways to bring the body,mind and spirit back into balance by harnessing thephysiology of your body.here we go:1. Non-JudgmentThis is not a time to beat yourself up! Havecompassion for yourself. You have just participated ina physiological process that the body automaticallygoes into -- everything from taste receptors to brainreceptors are involved in a vicious cycle.You are not weak or broken -- remember, we arewired for the sweet taste because it helps the bodydo its thing! You CAN make adjustments to nourishand support your body to regain balance, eliminatecravings and maintain your balance.If you judge yourself and beat yourself up, it will onlycreate more stress and a “contractive” (crunchedup) state, that in Chinese medicine needs more“expansive” (opened up) things to make you feelbetter. Guess what’s expansive? SUGAR! Judgementand self-blame only fuels the vicious sugar cravingscycle.Instead, affirm: I love myself. I am using thisexperience to listen to my body and see what itreally needs. I know how to adjust. I am safe.2. Antidotes to the sweet tasteThe sour taste, salty taste and bitter taste are greatantidotes to the sweet taste.Here are some examples of remedies:Lemon water (we talked about this in the day onesugar detox post) - sour taste. If you sweeten it withstevia or honey, it can give you a gentle sweet tastethat is balanced with sour. If you use sea salt, youget a little salty taste and balancing minerals to boot.This can be very satisfying to the body, along with10

adding hydration (which can reduce dehydration andacidity that leads to cravings).Salty - If you have overeaten sweet foods, havingsomething salty can bring your body back intobalance. Processed food manufacturers know this(e.g., think of the movies with soda and popcorn).Make sure that if you choose a salty food, you usea true salt (sea salt, Himalayan salt). For example,sprinkle sea salt on some nut butter or seed butter.Almonds have a naturally sweet taste, so a handfulof almonds or scoop of almond butter sprinkledwit sea salt is a great example of a balancing food.Seaweed is also a great option - naturally salty fromthe sea and full of minerals. I love soft dulse andhave found it to be helpful to kick coffee cravingstoo. TheSeaweedMan.com website has wonderfulbeyond organic soft dulse that you can buy in bulkfor snacking or recipes. I went to his seaweedfarm years ago and spent a day touring the farm,interviewing him and tasting the seaweed. Yum!Sour - Fermented foods are wonderful antidotesfor sweet cravings. Make sure to choose rawcultured vegetables with no white vinegar or sugaron the label or make your own at home! Culturedvegetables like sauerkraut, are my favorites becausemost people do well with them (not all peoplethough -- some with chronic gut issues may havechallenges until their gut heals). Other examples arekombucha, young coconut kefir and milk kefir. Eachof these can create symptoms in sensitive people, solisten to your body if you are trying these for the firsttime. Most people will have some digestive responsein the first two weeks of eating any fermentedfood as gut bacteria are getting cleaned up by theprobiotics in fermented foods.1 tablespoon of cultured vegetables or a smallglass of a fermented drink can really help reduce oreliminate sugar cravings. I love having these in myhome. I eat cultured vegetables regularly becausethey aid digestion.Lemons, limes, apple cider vinegar, cranberries,tamarind and lemongrass all add a sour taste to yourdiet.Bitter - We have more bitter taste receptors on thetongue than other taste receptors, so it’s a greattool! I love bitters, like Swedish bitters and citrusbitters best (learn more here). You can spray somebitters in your mouth or add them to water for aCopyright 2017. All rights reserved - heatherdane.comgreat balancer.Other options are: dandelion greens (or dandeliontea), arugula, kale, collards, broccoli, organic coffee,organic raw cacao (chocolate), parsley, horseradish,turmeric, watercress, lettuce, jicama, cilantro,Jerusalem artichokes.3. GreensGreen powder, green blended soups, greensmoothies and other cooked and raw greens notonly add the bitter taste, they are very balancingand cleansing for the body. While green juices maywork for some, others must be more careful withthem because the juice can enter the bloodstreamvery quickly, raising blood sugar and potentiallytriggering a blood sugar imbalance (possibly kickingoff cravings). People with a history of hypoglycemia,diabetes, eating disorders and alcoholism maywant to avoid using juices as a remedy and instead,look for fiber-rich options like green smoothies orblended soups.A great, gentle cleanse could be a full day of greensoups or smoothies. If it’s winter time, a blendedgreen soup would be fantastic to get the body backinto balance. Remember, keep your blood sugarstrong so that you don’t kick off a hunger bloodsugar imbalance.Recipes5-minute cleansing soup or try these other optionsSmoothie4. Balancing TeasAny tea that cleanses your liver and boosts mineralsare great options! Examples are dandelion tea, holybasil tea, schisandra tea, Mother’s Milk tea (the onewith fennel and cardamom lowers allergy responsesin teh body), nettle tea.And of course, my favorite tea of all for cravings,stress and blood sugar balance - burdock root tea.OK, that’s the lineup for today. Please share whatworks for you or any questions, comments or storiesyou want to share!Let’s all affirm:I nourish my body with love.11

Day 4 - Blood Sugar Balancer

Years ago, my father, a Native American elder, visitedthe reservation for a ceremony to receive his NativeAmerican name. When he came home and gave usthe phonetic spelling of his name, he said it soundslike this: Sky u lattie. It means “the other side ofthe clouds.” He wrote down the proper spelling ofhis Native American name on a piece of paper andpromptly lost it.At the time, two things were happening.(1) Starbucks was just spreading across the country;and(2) My husband, Joel, was learning graphic designon his computer and could replicate any letterheadhe wanted. We used this skill to write funny, officiallooking letters to our family members from variousorganizations.So we sent a letter to my father from the “OneidaNation Indian Reservation” declaring that since helost his official name, he was being renamed “ChaiLatte” because it’s popularity at Starbucks wouldmake it easy to remember. Everyone in the familygot a kick out of that letter. We still laugh anytimesomeone orders a latte today.When it comes to sugar cravings, balancing bloodsugar matters. The more stable your blood sugaris, the less you will want to grab sugar for the quickfix to solve a low blood sugar emergency. Coffeedrinks at Starbucks or at home can be a challengeif drinking them stops the normal signals of yourappetite (which they are known to do). If you aredrinking coffee or lattes and skipping meals (likemy husband was early on in his corporate days),you may not realize you are hungry until you are inblood sugar emergency (headaches, fatigue, shaky,irritable/angry, forgetful or feeling so hungry youaren’t sure anything will solve it).Copyright 2017. All rights reserved - heatherdane.com13

Energizing Chai Hot Chocolate or Latte for All Day EnergyHere’s a wonderful re-made Chai Latte that Louise Hay and I formulated as a blood sugar balancer in our newbook, The Bone Broth Secret. It also enhances digestion and can be helpful for weight loss goals because it isgrounding, balancing and satisfying with just a touch of sweetness.Here’s the recipe: 1 cup water 1 cup coconut milk 1 teaspoon unflavored Vital Proteins gelatin (optional as a source of collagen) 1 tsp. ground cinnamon ½ tsp. ground cardamom ¼ tsp. ground ginger 1 8 tsp. ground cloves Optional: Honey or stevia to taste Optional: ¼ tsp. dried orange peel or 1 drop Urban Moonshine Citrus Bitters If you want a Chai Hot Chocolate - add 2 - 3 TBL raw cacaoBlend up in your blender, then simmer in a saucepan on low heat for a few minutes. Pour into a thermos andallow to steep until you are ready to drink, shake well before drinking.Copyright 2017. All rights reserved - heatherdane.com14

Day 5 - Satisfy Your Sweet Tooth

I don’t know exactly when I started carrying dessertin my purse. It probably started years ago. WhenI first began eating wholefoods for my recovery,I did not have any sweetened treats. I ate mostlyvegetables and followed what could be consideredan anti-cadida nutritional protocol. This involvedno fruit or sweeteners. I was very surprised that mycravings for sweet changed into cravings for salt (seasalt -- the real thing -- that is).However, after some time, I began to feel deprived.I loved desserts and sweet treats. One year, I wenthome for the holidays and my parents had themost beautiful cake and pies and after banishingsugar cravings from my life, they came roaring back.Because the desserts looked so good. Becauseeveryone else was enjoying them with such delight.Because it separated me from everyone else. For thefirst time in months, I felt likeI had to work really hard to avoid those desserts.And it made me feel sad. It brought back those oldfeelings, “why can’t I just be normal, like everyoneelse?”Then It Struck Me.What Is Normal?It’s certainly not the abundance of sugar we haveon the dinner table today. It’s not all the processedfoods in our diets today. I realized that the vastmajority of food on hand today is not “normal.” It’ssimply convenient. Being manufactured, it containsvery little of Mother Earth.It does not give our body and brain what it needsto feel energized, strong and healthy. It requiresno participation in the process of nourishment. ItCopyright 2017. All rights reserved - heatherdane.comrequires no time.and it’s very abundance seducesus into thinking that taking time for our nourishmentis ludicrous. It satisfies us on the surface (taste budsand a temporary abatement of hunger), but robs usat the deepest levels of nutrients, calm and cellularsatisfaction.So I decided to create a new normal. I decided thatif I could create a dessert recipe I loved, I could havemy own deeply nourishing treats and participate inthe dessert portion of the meal with my family.The next year, I returned home with my first-everhealthy dessert recipe: Halva. Packed with nutrients,it was tasty enough for my family (and even kids!) toenjoy. Thank heavens I made enough to share!This is probably what started it. I decided I wantedto have a good snack and treat with me for dinnersout, road trips and at friend’s dinner parties. I beganto bring extra so that I could share the love andnourishment I had created with my friends andfamily. It became a big joke: “What do you have inyour purse today?”Over time, I found that having sweet treats reallytook my health to the next level. It’s when I startedrealizing that eating is meant to be a pleasurable,fun experience.So here’s the question: Is your nutritional protocolenjoyable and satisfying? Do you feel like your mealsare fun? Are you giving yourself the time to makenourishing foods and treats for yourself?How would you like to plan ahead for the holidays?Here’s my halva recipe -- it’s fast and easy - 5 to 10minutes and you have a nourishing treat.16

Day 6 - The Buddy System

More than 10 years ago, my husband (Joel) and Idecided to go on a raw food vegan protocol to meetsome of our health goals and to experiment to see ifthe raw vegan diet would work for us. At the time, Iwas working with one of the top nutrition teachersin the industry. We added a fourth to our group -- acertified raw foods teacher. Together, we createda nutritionally balanced plan, shared a menu andrecipes and began our journey. The idea was to sticktogether for 6 weeks, checking in once per week byphone and giving e-mail updates as needed.About two weeks into our program, I got into the carto go to the grocery store and found Little Debbie’sZebra Cakes under the driver’s seat. When I gothome, I asked Joel about it. He sheepishly repliedthat he had sugar cravings and didn’t want me toknow he was eating Little Debbie’s! I immediatelytold him that he didn’t need to sneak treats and thatif he wanted them, he could feel free to have themwithout clandestine smuggling in the car! We had agood laugh over that.As we began talking about the Little Debbie’sincident, Joel told me he was feeling bouts of angerquite a bit since going on the raw food vegan diet.We called our buddies and learned that whensomeone gets angry, they are typically proteindeficient. We realized that Joel needed some cookedanimal protein, so I adjusted his protocol to 80% rawvegan and 20% cooked animal protein. Within a dayof eating animal protein, his bouts of anger and thesugar cravings disappeared! We were amazed.We got another report from the nutrition teacher.Copyright 2017. All rights reserved - heatherdane.comShe told us that while she never had sugar orchocolate cravings, she found herself at the grocerystore opening an organic chocolate bar and eatingit right in the aisle! She couldn’t believe it. Thiswas a sign to her that it was time to make someadjustments to her protocol as well. She beganadding 20% cooked gluten free grains into herprotocol.The four of us learned a lot from this experiment.Most of all, we learned that having a buddy systemhelped tremendously. When one person had achallenge, the other was there for support. Weenjoyed sharing the menu planning and reportingout our results. Most of all, we appreciated thatno one judged each other and that we couldlaugh about our experiences, along with makingcompassionate adjustments to meet the uniqueneeds of our bodies.Whether you are giving up sugar, starting a newhealth or fitness protocol or doing a cleanse, it helpsto have a buddy system! I know that not everyonewill have this kind of support -- I was fortunatebecause I’ve been in the natural health industry.So I’d love for you to feel like you have a buddysystem on my Facebook page! I’ve noticed howmany readers jump in to support one another, and Iam there for you too.If you have questions about your Sugar Detoxjourney, know that you will be received with love,compassion and non-judgment. Along with supportand plenty of much-needed laughter! Y18

Day 7 - Sugar and theHighly Sensitive Person

At first, I thought I was just sensitive to sugar and certain foods. Over time, as I addressed my sensitivity tofood and my sensitive physical symptoms, I had to face facts: I was extra “sensitive” or a “highly sensitiveperson.”You may be highly sensitive if:ͫͫ You find yourself reacting to the foods you eat, especially sugar, alcohol or processed foods. The response isoften very quick.ͫͫ Any substance, light or sound may affect you more than others around youͫͫ You are hypervigilant - always scanning for potential dangers or feeling like you are highly aware of anythinghappening around youͫͫ You may feel what others are feeling - symptoms, emotionsͫͫ You may know what’s going to happen before it happensͫͫ Your energy may feel zinged around or drained when around othersͫͫ Perhaps you have some forms of ESP or just “know” thingsͫͫ People may have accused you of being “too sensitive”ͫͫ Environments make a big difference to you (rooms, homes, buildings, work spaces, even pieces of land orneighborhoods)ͫͫ You may feel sensitive to touch, clothing fabrics, bedding and objects being “just so”ͫͫ It may feel like a lot of work to be around peopleͫͫ You feel more balanced or more like yourself when you are aloneͫͫ You may feel things in your body more acutely (e.g., the doctor tells you there’s no way you can feel whatyou are feeling - or perhaps you have symptoms like IBS with no cause, but you are told you feel things moreacutely than normal)ͫͫ Electromagnetic fields (EMFs) or chemicals in the environment may have a strong effect on you (or you feelthem more acutely than others)ͫͫ Addiction, migraines, autoimmune symptoms are not uncommonCopyright 2017. All rights reserved - heatherdane.com20

A highly sensitive or intuitive person often has anervous system that is “on alert” and picking upmore “data” than average. In other words, yournervous system is doing more work than average,or put another way, your body is under more stressthan usual.In Chinese medicine, the back of the body -- ournervous system -- is where we pick up energyfrom the outside world. And the front of our body-- mouth and digestive system -- is where we takeenergy/fuel into our bodies. So we fuel up to groundour bodies, so that we can anchor our nervoussystem. They type of fuel matters. In Chinesemedicine, if we don’t balance the front and back ofour bodies, our eating can get very out of balance.I find this interesting because it wasn’t until I learnedto deal with my energetic sensitivity -- and reallyground my nervous system with a balanced diet -that I was able to recover my health.One day, I was sitting in a Chinese Face Readingclass, taught by Jean Haner. I was learning aboutthe 5 types of physical-emotional-spiritual wiringthat people have. As I was coming to terms withhow my system was wired in Chinese medicine, Igot a very clear signal. We had spent the previous4 days steeped in understanding how we felt andCopyright 2017. All rights reserved - heatherdane.comexperienced things. On this last day of class, I washungry and as I sat in the metal framed chair, ahelicopter was going overhead. And I felt the soundof the helicopter in my intestines. Talk about freaky.I could feel the helicopter’s vibration in my body. Itwas uncomfortable. I began to eat my breakfast andthe feeling went away. It was like I was raw when Iwas hungry (low blood sugar) and then groundedonce I ate. Freaky.At this point, I began to pay attention to energyand my blood sugar balance. Over the years, Iasked my energetically sensitive clients (90% of thepeople I work with are HSPs-intuitives-energeticallysensitive). They all reported that they experienced adrop in blood sugar when sensing energy. Or beingmore zinged around by energy in low blood sugarsituations.Over the years, I realized that the key was to keepmy blood sugar stable and my nervous systemstrong. In addition to eating regular meals andsnacks (to keep blood sugar stable) and carryingsnacks for situations where my blood sugar drops (ifI pick up energy

out of sugar cravings, along with some gentle detox tips. Nutrition Support Consider eating a high tryptophan protein breakfast and lunch (tryptophan is an amino acid that is broken down from protein foods and is the precursor to serotonin), while having a serotonin-boosting snack at