Transcription
DETOXSuccess Manual
5 DAYS TOVIBRANTLIVING!You don't need added sugars .you're sweet enough already!WELCOME TO YOUR5-DAY SUGAR DETOX!Congratulations on taking this importantstep to help you improve your health,boost your energy and quality sleep, andtake control over your cravings.It’s time to get excited, becauseeliminating ADDED sugar from your diethas an incredibly powerful impact onyour health.You will be amazed at how different youwill feel just a few short days from now.You might even LOOK different, withyour skin taking on a healthier glow!This ebook contains suggestions abouthow to get rid of the ADDED SUGAR andother sweetened foods and drinks fromyour diet, so you can get the max benefitas soon as possible.We are here for your every step of theway!Keep an eye on your email for dailytips and motivation as you makeyour way through this challenge.Let's DO this!01Issue 27 234
DETOX BASICSBe sure to check withyour physician orhealthcare providerbefore making ANYmajor changes in yournormal eating patterns!There are countless reasons toeliminate added sugar from your diet.It saps your health,contributes to a growing waistline,leaves you feeling tired, moody,and blah,and it fills your body with emptycalories that can make you feel likeyou’re riding a blood sugar rollercoaster.SUGARDETOX10102Issue 27 234And that roller coaster has thepotential to end up in calamity, as toomuch sugar can lead you down thetrack headed for disease.There are a few things you shouldknow before you get started.This challenge is about eliminatingADDED SUGAR from your diet.This does NOT include natural sugars,like those found in whole foods likefruits and veggies.
Whole foods contain numeroushealth-promoting benefits (likefiber, vitamins and minerals) thatare really good for you and makevaluable additions to your diet.It's when we start ADDING extrasugar to our food and drinks thatit becomes a problem.Sugar goes by many names. Thismakes it super easy for it to hide.(Be sure to check out the chartlater in this guide.)There are a few basic TYPES ofsugar you should know about.Glucose – This is the kind ofsugar that’s in your bloodstream,after your digestive system breaksdown your food.It’s the purest form of sugar –and it’s what fuels your body withenergy. It also occurs naturally insome foods."A healthy outsidestarts from theinside"– Robert Urich03Issue 27 234healthy,whole,naturalFOOD
natural vs.added sugarsFructose – This is a natural form ofsugar is commonly found in fruits.However, it has to be processed byyour liver to become usable.For the most part, our livers aredesigned to handle the amount ofnaturally occurring fructose that isfound in fresh, whole foods.But eating too much fructose (more onthat later!) can increase the likelihoodyour body will store it and lead to acascade of potential problems.Lactose – This is a naturally occurringsugar that’s found in plain(unsweetened) dairy products.04These next two categories ofsugars tend to fall into the“added sugar” category, and theyare the main focus of your SugarDetox Challenge:Sucrose – This is a combo of 50%glucose and 50% fructose.This is table sugar, plus you’ll find it ina lot of packaged foods.High-Fructose Corn Syrup (HFCS) –This is a manufactured form of sugarthat is similar in makeup to table sugaror sucrose except it contains a littlemore fructose, at 55%.
ADDED SUGARS,ARTIFICIALSWEETENERS,&SUGAR ALCOHOLSYour body metabolizes fructosedifferently than glucose, andconsuming too much fructose overtime has been shown to contribute tohealth problems, from overloadingyour liver and weight gain to diabetes,heart disease, and some forms ofcancer.Plus, your body gets no nutritionalbenefit from those “empty” calories.WHAT ABOUT ARTIFICIALSWEETENERS?During this challenge, we're alsogoing to be eliminating artificial/nonnutritive sweeteners sugar alcohols.Studies show these can make yourcravings for sweets even worse andsome have been linked with potentialhealth issues and digestive upsets.Common artificial sweeteners –aspartame, saccharin, acesulfamepotassium (ace-K) and sucralose.Common sugar alcohols – sorbitol,maltitol, mannitol, xylitol, erythritol,isomalt and hydrogenated starchhydrolysates.05Issue 27 234
YOURCHALLENGEApproach this challenge as amini-experiment to see how youFEEL after going 5 days withoutany added sugars in your diet!When the challenge isover, ASK YOURSELF .Do you like how you feel?Do you notice that foodstaste different to you now?Is this a lifestyle you cansustain?Depending on how much sugaryou normally consume .In 5 days you may notice achange in your mood, energy,skin, and even the number ofaches & pains you have!So are you ready to getstarted?!06Issue 27 234LOWSUGAR,SWEETLIFE
CHALLENGE STEPSSTEP 1:STEP 2:Go through your cabinets, fridge, andpantry and get rid of or donateanything that contains added sugar,artificial sweeteners, & sugar alcohols.Now that you’ve created a clean slate,it’s time to make a plan.Be sure to read the labels – includingcondiments like ketchup or even pastasauce – and toss those, too.Remember, dairy products naturallycontain some sugar, but be on thelookout for ADDED sugar (like the kindfound in sweetened/flavored yogurt).Natural sugars (like those found inunsweetened/plain dairy products) areOK.07This is not a time to rely solely onwillpower. Come up with a list ofmeals or snacks to replace your olditems.For example, if you normally eatsomething sweet each afternoon as apick-me-up, what will you haveinstead? What will you snack on atnight, if that’s part of your normalroutine?Check out the list of healthy snackslater in this guide for ideas & options!
CHALLENGE STEPSSTEP 3:It’s time to go shopping and stock upon your new items!Nuts, lean protein, healthy fats,fruits, veggies – this is a perfecttime to explore & experiment!STEP 4:Be good to yourself.If you normally drink a lot of soda(regular or diet) or snack on sweetsduring the day, this could be a majorchange in how you fuel your bodyover the course of the day.Stay hydrated & listen to your body’scues.If you're tired mid-afternoon, tryhaving a cup of green tea with adash of cinnamon for an energyboost.And remember . the payoff willdefinitely be worth it!STEP 5:Read your coaching emails and reachout for support. You can do this!Do somethingtoday that yourfuture self willthank you for.
THE MANY NAMESOF SUGARHere’s a list of the aliases that sugar uses on your food labels. Go through your pantryand eliminate items with these ingredients, and avoid them during your detox.Manufacturers are always coming up with new terms, so be on the lookout!Agave nectarDextroseMolassesBarbados sugarEvaporated cane juiceMuscovadoBarley maltFree-flowing brownPalm sugarBarley malt syrupsugarsPanochaBeet sugarFructosePowdered sugarBrown sugarFruit juiceRaw sugarButtered syrupFruit juice concentrateRefiner’s syrupCane juiceGlucoseRice syrupCane juice crystalsGlucose solidsSaccharoseCane sugarGolden sugarSorghum syrupCaramelGolden syrupSucroseCarob syrupGrape sugarSugar (granulated)Castor sugarHFCS (high-fructose cornSweet sorghumCoconut palm sugarsyrup)SyrupCoconut sugarHoneyTreacleConfectioner’s sugarIcing sugarCorn sweetenerInvert sugarTurbinado sugarYellow sugarCorn syrupMalt syrupCorn syrup solidsMaltodextrinDate sugarMaltolDehydrated cane juiceMaltoseDemerara sugarMannoseDextrinMaple syrup09Issue 27 234
10 TIPS FORELIMINATINGSUGARTo your brain, sugar is a reward, and if you eat a lot of it, you’re simplyreinforcing that reward! That can make it challenging to break the sugarhabit. Here are some tips to make it easier:Go cold turkey.Quitting all at once means you will get your tastebuds used to alower-sugar diet faster. That’s good news!But . if that seems overwhelming, you can go for a moremoderate approach, cutting back a little bit every day.Stay hydrated.This can help you avoid headaches and keep your digestivesystem on-point. And since we often mistake thirst for hunger, itcan help keep food cravings at bay.Make time to sleep.When you don’t get enough sleep, your body’s hunger hormonescan become disrupted, affecting both the mechanisms that makeyou want to eat AND that let you know when you're full. This willset you up for even more cravings!Eat protein.It keeps you feeling fuller longer, and can help keep your energyup if you’re dragging because you feel low on sugar. Good proteinsources include fish, poultry, and legumes.10Issue 27 234
Fill up on fiber.In addition to keeping your digestive system happy, this also willhelp you feel full. BONUS: a fiber-rich diet can assist with bloodsugar management. Veggies and legumes can help!Exercise.Intentionally move your body for 20-30 minutes every day to cutstress, boost your energy, and improve your sleep.Distract your tastebuds.If you are having a craving, try eating a sour pickle or otherbitter/spicy-hot food instead. Follow it up with a drink of water.Stay busy.Now's the time to check some items off your to-do list! Organizea room, read a book, learn something new! Avoid “entertainmenteating" (when you eat because you’re bored, or out of habit).Change your routine.This allows you to avoid activitiesyou normally associate witheating sweets. For example, if youusually hit the drive-through foran iced coffee (and maybe a treatto go along with it), make yourown coffee at home.Go to bed earlier.If you are having a craving at nightand all else fails, make it an earlybedtime. Your body could likelyuse the rest!11Issue 27 234
FAST & EASY LOW-SUGARSNACK IDEASFruitRoasted chickpeasHard-boiled eggsPlain yogurt with nuts &berriesRaw nuts (almonds,walnuts, pecans, etc.)Veggies & hummusSliced apples with almondor peanut butterJerky made with organic,grass-fed meat (checklabel for added sugar)Pepitas (pumpkin seeds)Cooked rolled oats withpeanut butterTuna salad in lettuce cupsChia seed puddingEdamameNo-sugar-added trail mixCelery sticks with peanutbutterSunflower seedsTurkey roll-up with slicedbell pepperPopcorn (always check thelabel)DatesLow-sugar trail mix orgranolaA smoothieVeggies with guacamole
LIVE YOUR BEST LIFE . NATURALLYWe hope your 5-Day Sugar Detox Challenge helps you takeyour fitness & nutrition to the next level!Be sure to keep an eye on your email inbox over the nextseveral days, for even more tips and info to maximize results.You’ve got this!We are all about taking SIMPLE steps to build a healthy & fitlifestyle that you can maintain for life!As a thank you for joining us for the 5-Day Challenge, we’d liketo do something special to help you take the next step in yourjourney.We are offering 50% off the first month of nutrition coachingwith FREE training templates included! This is only available tothe first 20 action takers and you must join by January 31stSimply email amy@peakoptimizationperformance.com with thesubject line "detox deal" and we'll begin the applicationprocess.We are here to support you every step of the way.Have a great day!Mike MillnerOwner of Peak Optimization Performance & Neurotype Trainingwww.neurotypetraining.com13Issue 27 234MIKEMILLNER
sugar that's found in plain (unsweetened) dairy products. 04 natural vs. added sugars These next two categories of sugars tend to fall into the "added sugar" category, and they are the main focus of your Sugar Detox Challenge: Sucrose - This is a combo of 50% glucose and 50% fructose. This is table sugar, plus you'll find it in a lot .
