sugar detox challenge1

8/11/2019 Sugar Detox Challenge1

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The

SugarDetox

Challenge

by: Donielle Baker of Naturally Knocked Up

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The Sugar Detox Challengemaking your way to living free of sugar

Copyright 2011 Donielle Bakerphotos copyright 2011 Donielle Baker unless otherwise note!"

#ll $ights $eserve!%

warning&!isclaimer' this mini e(ook is not meant to (e me!ical a!vice) only a reference

for healthy living% *one of the following have (een evaluate! (y the +D#% or ,lease

consult your health care provi!er for specific !ietary recommen!ations% The author is

not responsi(le for any a!verse effects that may result from the application of

information containe! within this mini e(ook%

No part of this publication may be copied, shared, or republished without express

written permission of the author. -f you woul! like to (log a(out your experiences onthe challenge) feel free . (ut refrain from posting anything written ver(atim exceptfor small /uotes% -f you woul! like to lea! a group through the challenge either onlineor in real life" please !irect others to www%naturallyknocke!up%comto !ownloa! theirown free copy% Because even though this e(ook is provi!e! for free) it is stillprotecte! (y copyright laws%

About the Author:

Donielle is a recovering sugar a!!ict) (logger) an! stu!ent of her(alism% She works toencourage others to make healthy choices when it comes to what they put in theirmouths an! on their (o!ies) so that they too can overcome !ifferent health issues%

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y !tory with !u"ar-n my first 2 years of life or so) - !ont really remem(er going a !ay without sometype of sweets% ere talking ice cream) 343s) 5ittle De((ie snacks) 6fruit7 snacks)6fruit7 roll8ups) homema!e cookies) (rownies an! cakes) can!y (ars) chocolate chips)cans of frosting%%%%%%%% So lets 9ust say - was a sugar connoisseur%

hen - was /uite young) it was a !aily treat% But (y the time - hit my teens) - wassurviving on sugar alone% Since - coul! (uy my simple wants) -! pick up a Coke on theway to work an! !rink another while - was there% -! make myself coffee full ofsugare! flavorings - worke! at a coffeehouse" an! often skip most meals%

:ea%%%%%- en!e! up with ,C;S(ecause of it%

But (ecause - was always within my i!eal weight range) - never thought eatingin!ulgent foo!s was going to (e a pro(lem% #fter marriage) we continue! on with thesame tra!ition on (uying whatever we wante!) often eating half gallons of ice cream ina couple !ays . sometimes in one !ay%

;nce - reali


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$e!ucing an!&or giving up your sweets is !ifficult) (ut let me tell you the (est part ofmy story% #fter giving up most sweets an! using only natural sweeteners occasionallyas well as other !ietary changes"'

- starte! ovulating regularly for the first time% =ver%

my migraines !isappeare! ec


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a!renals have to work har!er to (alance your (loo! sugar%A% Sugar eaten !uring pregnancy an! lactation can influence muscle force

pro!uction in offspring) which can affect an in!ivi!uals a(ility to exercise%source"

% # !iet high in sugar !uring pregnancy can result in yeast issues (efore) !uring)

an! after the (irth) inclu!e! (ut not limite! to' positive test for group ( strep)classic yeast infections) thrush) mastitis) an! yeasty) painful !iaper rashes%

% Sugar also fee!s yeasts in the !igestive system) inclu!ing Can!i!a% This causeseverything from lowere! immunity an! general fatigue to ec


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But is will power enou"h%

Can we one !ayu&t announce that well ne+er eat re%$ned &ugar& aga$n an! !rastically cut ourconsumption of natural sugars@ +or most of us) well (e a(le to for awhile%%%%%%%until wecave% +or others) they wont% Sugar has emotional effects as well as physical ones' we

nee! something sweet at parties or after a long !ay) or the comfort foo!s we cravewhen sa! or sick%

Dealing with an a!!iction to sugar need& to e done hol$&t$cally4 you need to treat 566 your&ymptom& % Take care of your (o!y an! help it overcome cravings with the rightnutrition) (ut also take care of your emotional self) an! fin! the root cause of your!esire for sweets% -f you can !o (oth at the same time youll have more success inri!!ing your life of constant sugar consumption%

#s our Stan!ar! #merican Diet !ictates) most of us are a!!icte! to refine! sugar% *otonly !o we !ump it into our coffee) an! inhale cookies) its hi!!en in almost everyprocesse! foo! we (uy% #n! the pro(lem is) the more we eat it) the more our (o!iescrave it% The unfortunate thing is that sugar can greatly impact our health%

During this week !u"ar Detox &hallen"ewell (e tackling !ifferent issues relate! tosugar' how to cut it out) what to eat instea!) etc% #n! not only will this challenge help

you to re!uce your sugar intake) itll also help you to focus on nutrition as a whole)since a normal #merican !iet is full of !ifferent refine! sugars% ell start you off

slow an! work our way up% :es%%%%%you can go col! turkey) (ut a lot of folks fin! that aslow transition works (etter an! they stick with the changes longer% #n! - personallyfoun! it was the easiest way to get my hus(an! on (oar!% - ma!e small changes at firstan! slowly switche! over to natural sugars (efore eventually cutting our consumption!own over the course of a couple of months% Ee !i!nt even know it was happeningF

Gnow :our Hoo! Sugars

The following is a list of sugars% These may not (e health foo!s) (ut theyre healthier

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alternatives to white sugar) an! well refer to them as Inatural sugarsI in this minie(ook% Jse all in mo!eration%

EoneyJse! since ancient times) honey is ma!e (y honey (ees using the nectar of flowers%The (ees carry it (ack to the hive insi!e their Khoney sacsL where !ifferent en !egrees") an! only minimallyprocesse!M look for 100N pure% Because its unprocesse!) it has won!erful anti8(acterial) anti8viral) an! anti8fungal properties% 5ocal honey is especially goo! for thosewho suffer from allergies) it also contains natural anti8oxi!ants) an! some stu!ies showthat honey may help your (o!y control (loo! sugar levels% #n! raw honey tastes leaps

an! (oun!s (etter than regular ol! store (ought honey . youll fin! you wont nee! touse near as much%

Eoney is useful for (oth (aking an! sweetening !rinks) etc% hen use! in (aking) useless than the sugar than calle! for 8 a(out O cup instea! of a whole cup% #lso lower theamount of li/ui! in the recipe (y at least 1&% +oo! may also (rown more easily so lowerthe temperature (y 2 !egrees%

3aple Syrup;ver the winter in col!er climates) the maple trees store starch within their rootswhich rises up the tree in the spring) (ecoming sugars% This sap is then Ktappe!L fromthe tree) collecte! in (uckets pipe! in large operations") an! concentrate! (y heatingan! evaporating off excess water% -tLs also a source of the trace mineral manganese aswell as a goo! amount of


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3aple sugar is also ma!e from the sap from the maple trees . its 9ust (oile! !owneven farther than the syrup until it crystalli


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a&ed meal&. 6ook %or un&ulphured lack&trap mola&&e& s ma!e from organic cane sugar%

Sorghum syrupThe sorghum grain originates in #frica) an! like our maple syrup here in the Jnite!States) is a seasonally ma!e sweetener% #fter the harvest of the grain) the stalks arepresse! an! mille! to extract the 9uice which is then heate! an! re!uce! to a thicksyrup% -t is a goo! source of manganese) vitamin B>) ri(oflavin) magnesium an!potassium% -t can (e use! in place of other li/ui! sweeteners%

SteviaThis sweetener is actually not a sugar) (ut an her( that is sweeter than sugar% ;ftenfoun! in grocery stores as a white granulate! pow!er) the plant is actually green . sothe completely unprocesse! version is going to (e a green pow!er% There is (oth

anec!otal evi!ence an! at least one stu!y that suggest stevia) when use! me!icinally)may have negative effects on fertility% But when use! in mo!eration) this sweetener!oesnt affect (loo! glucose levels) so it may (e a goo! choice for someone with severeinsulin issues% To fin! out the ins an! outs of stevia) check here%

Gnow :our Ba! Sugars

$efine! sugars are those that are strippe! of their natural properties) to give them a

longer shelf life an! lighter flavor an! whiter look%

hite Sugar;ften referre! to as a poisonous) a!!ictive !rug) white sugar is a!!e! to a wi!e arrayof foo!s nowa!ays an! consume! in mass /uantities in (ake! goo!s) !esserts) an!can!ies% The sugar is the result of a process that takes sugar cane) or sugar (eets) an!processes the sucralose out of the whole foo!&plant% So what we en! up with is 9ust avery small part of what we starte! from% on!er how molasses is so high in nutrients@7t& the part o% the &ugar cane that& not $ncluded $n wh$te &ugar. The whiteness is often cause!

(y a form of (leaching) or (y a!!ing chemicals to the mix to lighten it%

Brown SugarSimply put) (rown sugar is exactly the same as white sugar) (ut with a very smallamount of molasses not even enough to affect the nutrient /uantity" a!!e! (ack in%

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Eigh +ructose Corn SyrupEigh fructose corn syrup E+CS" comes from corn that is mille! into corn starch an!then processe! to yiel! corn syrup which is almost entirely glucose% =n


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eek ;ne' Eigh +ructose Corn Syrup

eve alrea!y talke! a (it a(out how certain sugars can cause health pro(lems) an! -fin! the (est one to get ri! of first is going to (e high fructose corn syrup% *ot only isit one of the most processe!) its also one of the most prolific in processe! foo!s% Sonot only will you (e cutting out sugar in the challenge) youll (e slowly cutting out many!ifferent (oxe!) canne!) an! fro


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,hoto cre!it

eek Two' Choose hole Hrains

hy yes) this is the ISugarIDetoxF


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#eek hree: DessertsDessert use! to (e the har!est thing for me to give upF - grew up with !essert eachnight after !inner) cookies were (ake! weekly% #n! this week were giving up allsweetsFF This means) no cookies) no can!y) no so!a) or cakes% - !ont even care if youmake it with a IhealthyI sugar 8 its got to goFF =ven unrefine! sugars fee! that !eepcraving for sweets an! in or!er to get control over your !iet) sometimes we nee! tocut something complete out for awhile% This !oes not inclu!e sugar a!!e! to thingslike coffee) tea) or (ake! goo!s like (rea!%"

#n! how many of you rewar! yourself with treats@ - know - !o% hen -ve ha! a long!ay) nothing soun!s (etter than some chocolate or ice cream% To (e honest) its almostan emotional a!!iction% hen -m tire! or stresse! or 9ust overall emotional) - reachfor it%

So how !o we stop craving@ ell) for me there is no easy answer) (ut - have notice!that the longer - eat a healthy !iet) the less my cravings are satisfie! (y sweets% #n!the funny thing is) it 9ust !oesnt seem to have the same taste it !i! years ago when -live! off the stuff% -ll (uy something to satisfy that craving an! it 9ust !oesnt tasteas goo! as - ha! hope!% *ow - try to simply remin! myself how much sugar is actuallyin those can!y (ars at the checkout% -s it really worth the (loo! sugar im(alance thatwill come from eating it@ Do - really want to risk upsetting my !elicate hormone(alance for 9ust a few moments of chocolate pleasure@

#eek '- &hallen"e: i*e up all desserts and sweets.



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#eek /our: 0efined !u"ars

5ast week we gave up all !esserts an! sweets) this week were going to go completelywithout refine! sugarsF :oull nee! to watch your la(els really carefully an! youll haveto swap out refine! sugars for natural sugar in your (ake! goo!s at home% *o morewhite sugar) (rown sugar) organic white sugar) evaporate! cane 9uice) or any otherprocesse! sugar pro!uct% *o more a!!ing any type of refine! sugars to recipes or

!rinks%

3ake sure to refer to page A of this mini eBook for a list of accepta(le naturalsweetenersF

:ou shoul! (e continuing on with the previous weeks challenges as wellF

eek Q1 Challenge' #voi! all high fructose corn syrup%

eek Q2 Challenge' #voi! all refine! flours an! grains%

eek QR Challenge' Hive up all !esserts an! sweets%

#eek '1 &hallen"e: A*oid all refined su"ar.



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Dealin" with &ra*in"shile were at the point of giving up all refine! sugars) - think this is a goo! place tostart talking a(out cravings% Because the further we go into living free of sugar) themore our (o!ies might revolt . cravings will intensify% Sugar cravings are tough%

#hy #e 2a*e &ra*in"s

$eason Q1 8 a sign of hormonal im(alance cause! (y a !iet rich in sugar an! refine!grains% :ou see) when we !ont eat the right nourishing foo!s for our (o!ies) it causes

nutritional !eficiencies an! (a! !igestion% hen that happens) our hormones are out ofwhack% Both of these things nutritional !eficiencies an! im(alance! hormones" lea! tolow serotonin% #n! woul!nt you know) sugars an! simple car(s give us a short (oost ofserotonin 8 a /uick moo! (ooster if you will%

$eason Q2 8 a!renal fatigue) or lowere! function of our a!renals% #gain) this one istie! to our (o!ies trying to elevate our moo!% hen we are stresse! for perio!s oftime our a!renals have a very har! time regulating hormones an! moo!) which of coursemake us crave the things that can elevate it) even for a short amount of time%

Jnfortunately) these short little pick8me8ups !o more harm than goo!%

$eason QR 8 Can!i!a yeast overgrowth% hat you nee! to know is all of us have(acteria an! yeast in our !igestive system% Prolem& ar$&e when Cand$da grow& too $g %or $t&r$tche&= ,he o+ergrowth can ea&$ly e pro+oked y a round o% ant$$ot$c&* wh$ch k$ll& all o% the

good acter$a $n your &y&tem along w$th the ad. #fter anti(iotics you may (e sick over an!

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over again) una(le to fight off future infections) an! stuck with symptoms of yeastovergrowth ec


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#eek /i*e: 4uick Breads#lthough you shoul! alrea!y (e cutting out white (rea!s) all (rea!s !o effect insulinlevels to some extent) even whole grain (rea!s% =very time you eat a sugary or starchyfoo!) it actually enters the (loo! as glucose% #n! its the 9o( of your hormone insulinto make sure that the glucose taken out of the (loo! (loo! stream an! into the cells of

your (o!y% -nsulin is also responsi(le for turning unuse! glucose like when you eat a!iet high in starchy car(s" into fat an! storing it on your hipsF"%

uick (rea!s inclu!eM pancakes) waffles) muffins) (anana&


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#eek !ix: 7imit Natural !u"ars-ts getting tougher%%%%%an! youve all (een !oing phenomenally well% :ouve given up highfructose corn syrup) youve given up any an! all refine! sugars an! last week you gaveup /uick (rea!s% This week were going to severely cut our consumption of evenInaturalI sugars% Because while these sugars contain all of the Ho! given nutrients inthem) they still affect our insulin levels the same way that white sugar !oes) 9ust moreslowly% They also fee! the !esire for sweets%

This challenge this week is to not consume more than 1 tsp of natural sugars per !ay%This means in any (everage you !rink) topping for oatmeal) an! honey on your yogurt%Become accustome! to noticing how much extra sugar you put on an! in your foo!s%

P*ote for pregnant an! nursing women 8 #t this point in the challenge - personally woul! not worry

a(out cutting (ack on sugar to this extent% >our ody need& maor nutr$ent& %rom other %ood&* &o

cutt$ng out the&e empty calor$e& may e ene%$c$al to you. 7% you are concerned* talk to your healthcare pro%e&&$onal.

#eek '8 &hallen"e: 7imit added natural su"ars to ( tsp per day.

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#eek ;i"ht: No Added !u"ar

:oure on week eight of the challenge%%%%%%9ust one more week of cutting an! snippingfoo!s out of the !iet% #s we get near the en!) this final challenge may (e one of thetoughest of all 8 no a!!e! sugars in anything% That means no honey) no whole canesugar) no maple syrup%%%%%nosugarF

#n! yes) you can!o it%

:ou have the !rive an! the willpower) you may 9ust nee! to !ig a little !eeperF Switchto meals where sugar wont (e misse! eggs for (reakfast instea! of oatmeal orpancakes" an! use fruit when you nee! something a little sweet%

eek Q1 Challenge' #voi! all high fructose corn syrup%eek Q2 Challenge' #voi! all refine! flours an! grains%eek QR Challenge' Hive up all !esserts an! sweets%eek Q? Challenge' #voi! all refine! sugar%

eek Q Challenge' #voi! all /uick (rea!s%eek Q> Challenge' 5imit a!!e! natural sugars to 1 tsp per !ay%eek QA Challenge' 5imit starchy foo!s%

#eek '< &hallen"e: No added su"ars of any kind.

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- hope youve en9oye! an! learne! a lot over the last couple of months% #n! - trulyhope that youre now on a path to (etter healthF -f not 8 if youve (een !elaye!) orfallen off the wagon a time or ten 8 !ont (eat yourself up% e all fallM were onlyhuman% Vust know that eating healthy is a 9ourney an! youll get there% Take it 9ust one!ay at a time%

he ood )oints of !u"ar*ow with so many weeks gone (y where youve learne! a(out the negative aspects ofsugar) lets talk a(out the goo! aspects% Because many whole foo!s fruits) veggies)

etc" !o contain natural sugars%

;ur (o!ies actually use small amounts of sugar on a regular (asis for (rain function%#lthough the (rain makes up a small percentage of the overall (o!y weight) it usesa(out 0N of the sugar energy in the (o!y% source",ro(lems arise when we consumetoo much) as our (rains experience a IhighI an! then a ma9or lull when insulin pulls(loo! sugar levels (ack !own% This leaves us feeling foggy an! unpro!uctive% 3orerea!ing on glucose an! the (rain"

-ts also (een shown that small amounts of sugar help in the movement of our I/uickmovingI muscles% 3akes me think that may(e it was /uite the Divine plan for our sweetfruits to ripen in summer an! fall%%%%the times we nee! to move at a faster pace an! getmore !oneF *o 8 - !ont really nee! to think a(out that at all) the 5or! always plans hiscreation perfectly%

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So not all su"ar is bad) an! even consuming a sugary treat every now an! again is 9ustfine once youve gotten past the point of cravings an! have a healthy (o!y%Thepro(lem is that weve (ecome so accustome! to eating sugar all the time that wecreate emotional an! physical attachments to it% ;nce weve (een a(le to !eal with ourissues of overin!ulgence) we can work to create new) an! healthier) relationships with

!essert%

/rom 2ere on =utThe challenge is over% So how !o you go a(out eating now@

ell) !iving hea! first into a (ag of $eeses ,eanut Butter cups is not the way to goa(out itF *or is (aking a cake or (atch of cookies% :ou see) eight weeks is really a veryshort amount of time to try an! get your sugar cravings un!er control% Different!octors an! nutritionists liken sugar a!!iction to cocaine a!!iction) saying it takes

years to fully get over the a!!iction to sweets% #n! your (o!y is pro(a(ly loving youright now) allowing it to function at its peak level%



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5iving without sugar will (e !ifferent for everyone) (ut all of us nee! to (e min!ful ofthe foo!s we eat% Eere are a few (asic gui!elines to help you !eci!e what your !ietshoul! look like%

Dessert !oes not nee! to (e consume! every!ay% -n my opinion) its a once a

weekly in!ulgence . if that%" The goo! 5or! gave us honey an! maple syrup as well as other natural

sweeteners 8 yet this !oes not mean we shoul! overuse them% :our health !ictates how much sugar you shoul! consume% -f you have any health

pro(lems) you shoul! stay away from sugar as much as possi(le%

-n *ancy #ppletons (ook ISuici!e (y SugarI recommen!e! you rea! if you can(orrow&(uy a copy" she recommen!s no more than 2 teaspoons at a time of any sugar"an! no more than 2 Ta(lespoons in one !ay% Both seem to (e very appropriaterecommen!ationsF #n! very sustaina(le in a !iet%

side note > 1.+ "rams of su"ar are e6ual to ( teaspoon, so if you$re checkin"

labels > +5 "rams would be about + ablespoons of su"ar. ? also su""est

measurin" for the time bein", until you "et used to what a teaspoon of su"ar looks

like.

-n my home) living without a lot of sugar has (ecome a way of life% #n! the !ays we(egin to consume more are the very !ays we see our health !eclining% e regularlystick to honey) maple syrup) an! whole cane sugar) an! they are currently the only ones

- have in my home% +or me they are (u!get frien!ly when use! occasionally) an! oftenavaila(le in my area%



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The pictures scattere! throughout this e(ook are actually sweets an! !esserts -vema!e using natural sugars% The (est part is . no one can tell the !ifferenceF

3y favorite ways to use honey'

;n Eomema!e :ogurt +ake #lmon! Voy Cookies raw" -n Black Bean Brownies $aw +u!ge $aw Chocolate I,u!!ingI

Eomema!e ,eanut Butter Cups

3y favorite ways to use maple syrup'

Eomema!e 3arshmallows hippe! Cream anilla Gefir -ce Cream as a sweetener in chai tea or her(al coffees

+avorite uses for whole cane sugar'

Chocolate 3ousse Cake Gom(ucha Gefir So!a

+or more recipes using natural sugars) you can check out the ones - use myself atwww%*aturallyGnocke!Jp%com&recipesor you may (e intereste! in purchasing an e(ook from'Gate at 3o!ern #lternative 3ama 8 her (ook isTreat :ourself' $eal +oo! Desserts) inclu!es R2 recipesan! sells for WA%%Gatie at Gitchen Stewar!ship also has an e(ook calle! Smart Sweetsthat inclu!es R0 recipes an! sellsfor W%%3arilyn at Vust 3aking *oise has an ice cream e(ook) Vust 3aking -ce Cream)that inclu!es over A0recipes for ice cream) gelaots) an! sor(ets% This (ook sells for W12%00 an! procee!s go to their missionwork in Eon!urus%

-f you1ve en9oye! this mini eBook an! want to share it with others) please refrain

from sen!ing your copy to frien!s an! family% -nstea!) please let them know they can

fin! their own copy at www%*aturallyGnocke!Jp%com% Thank you for showing respect

for the work - !o%

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