sugar detox: healthy nest’s 1-week jumpstart plan

Start your journey toward freeing your body of sugar cravings do you eat too much sugar? When you eat sugar do you have highs and lows in energy? Do you lose your focus in the afternoons? Do you get moody, especially around 2–3pm? If you said ”yes” to any of these, sugar could be the culprit.

sugar does bad things to our bodies beyond make us fat. Hi there! I’m Robin, the founder of Healthy Nest Excess sugar in your diet can cause mood Nutrition. I love helping clients learn to eat less swings, skin breakouts, sleep problems, sugar. It has an such a positive effect on their immune weakness, depression, insulin resistance and many more health concerns. short-term and long-term health. This 1-Week Jumpstart Plan will get you going on the road to It’s not just sweets detoxing from sugar and feeling amazing. Of Sugar is sneaky, and avoiding candy and dessert does not mean you aren’t eating way course, for many people, sugar can be a powerful too much sugar. For instance, white bread is addiction. At Healthy Nest, we specialize in basically a bomb of sugar. helping our clients kick their sugar habits for good through one-on-one nutrition counseling, meal the good news As you detox from sugar, you ARE going to plans and support. We give our clients all the start to feel better. And, because your body tools and resources they need to “ reset” from craves what you give it, it will get easier and sugar and live a healthier life. easier to say “no” to sugary foods.

2 1-week sugar detox how to use this jumpstart plan

Let’s get started!

1. Find the 1-week menu on page 4 (there’s a printable version on page 13 if you want to stick it on your fridge!) 2. You’ll find recipes for each day on pages 6–11. We’ve only included the more complex recipes. The rest are self-explanatory, but when in doubt, keep it simple. 3. Shake recipes are on page 12. You can use any shake recipe you want as long as it is low in sugar (including sugar from fruit). 4. Shop at the beginning of the week and prep everything you can then. That way, when you get busy during the week, you can still stick to the plan. 5. Remember that your body craves what you give it. The first few days might be hard, but push on through and you’ll emerge at the end of the week with more energy and fewer cravings for sugar.

3 Snack 1 Snack 2 DAY Breakfast Lunch Dinner as needed as needed Turkey burger with Swirly crust-less Nuts & Grilled salmon with Day 1 mixed green salad Shake quiche veggies beet salad (no bun, please)

Apple with Turkey burger on A handful of Day 2 Shake Justin’s Nut Mixed green salad lettuce and tomato w/ nuts Butter packet asparagus soup

6 oz. leftover grilled Swirly crust-less Hummus Citrus & herb whole salmon w/ sautéed Pear or Day 3 quiches with with cut-up roasted chicken with mushrooms & garlic apple berries veggies quinoa salad 2 c. tomato soup Asparagus Shredded chicken Sautéed spinach, Red pepper soup & a with quinoa & Avocado kale salad Day 4 2 poached eggs, side dip with cut handful of veggies, side of with salmon of blueberries up veggies nuts berries Red pepper Maple- Smoked salmon over Shrimp ceviche with Day 5 Shake dip with spiced avocado kale salad asparagus soup veggies almonds Red pepper Shrimp ceviche, 1-2 cups of Veggie lettuce cups Sausage frittata Day 6 dip with mixed green salad potato leek with garbanzos with mixed berries - robin veggies and an apple soup & leftover soup Potato leek soup with Maple- Leftover frittata OR Hummus dip Day 7 1 c. springtime spiced Leftovers! 4 A shake with veggies quinoa almonds 1-week sugar detox day 1 recipes

beet salad (4–6 servings)

8 small cooked beets, diced 1 cup cooked green beans 2 tart apples swirly crustless quiche 1 cup walnuts 3 tbsp. olive oil large zucchini, shredded or grated and strained 3 tbsp. apple cider vinegar 2 large carrots, shredded or grated spinach or other greens for the plate. 12 eggs, beaten 1 tbsp. butter In a large bowl, combine beets, beans, apples, ¼ tsp. chopped rosemary walnuts, oil and vinegar. Toss gently to mix and chill. ¼ tsp. sea salt Spoon mixture onto a bed of greens.

Mix the zucchini, carrots, spices and eggs in a large basic turkey burger (makes 4 burgers) bowl and set aside. Grease a 9x13 baking pan with 1 lb. ground turkey butter and pour the egg mixture into the pan. For a 1 finely chopped garlic cloves swirled effect, use a fork to create a circular pattern. 1 finely chopped shallot 2 tsp. spices and herbs of choice (such as cumin, red Bake for 45 minutes or until the edges are brown. The pepper flakes, thyme, rosemary, etc.) quiche will puff up while baking and then deflate 2 tbsp. olive oil when removed from the oven. This can be made into muffins by decreasing baking time to 15 minutes. Mix first four ingredients to combine and fashion four patties, then brush with olive oil. Grill for 5 min. on Adapted from The Practical Paleo each side or until burgers are cooked through. 5 1-week sugar detox day 2 recipe

cream of asparagus soup

1 bunch fresh asparagus (or sub spinach) Enjoy today’s easy menu! No 2 shallots matter how busy you are, 1 cup of water 3-4 tsp. almond butter everybody has time to snack on 1 tsp. olive oil an apple and grab a handful of 1 lemon juiced 1 clove garlic nuts. Change up your turkey ½ tsp. sea salt burger with a different blend of 1 tsp. cumin Cracked pepper to taste spices if you’d like, and enjoy the

Gently simmer flavorful and nutrient-rich cream asparagus, shallots, of asparagus soup — it’s one of and water until soft ( but not mushy). Add my personal faves! the almond butter, olive oil, garlic, and cumin. Puree until smooth. — Robin Slowly add water to thin to desired consistency.

6 1-week sugar detox day 3 recipes citrus & herb whole roasted chicken quinoa salad w/ lime & ginger

8 small cooked beets, diced For the dressing: 1¼ cups melted butter or coconut oil 1 whole chicken 2 tbsp. freshly squeezed lime juice 1 onion cut into chunks 1 tbsp. seasoned rice wine vinegar 4-6 cloves garlic, smashed 1 tsp. minced fresh ginger (or more to taste) 1 orange or lemon, cut into pieces 1 small garlic clove, minced 2-4 large carrots, cut into pieces Salt to taste chopped fresh herbs (rosemary, sage, thyme, etc.) Pinch of cayenne sea salt to taste 2 tsp. Asian sesame oil 1 cup cooked green beans 1/4 cup grapeseed oil 2 tart apples 1 cup walnuts For the salad: 3 tbsp. olive oil 3 tbsp. apple cider vinegar 3 cups cooked quinoa (3/4 cup uncooked) spinach or other greens for the plate. 4 scallions, white and light green parts, sliced thin 1 small cucumber, halved, seeded and thinly sliced on the Preheat oven to 375. Brush the bottom of a large diagonal roasting pan with half the melted butter. Stuff the 1/4 cup chopped cilantro chicken with onion, garlic and some of the citrus. Place carrots around the chicken. Brush the chicken In a small bowl or measuring cup, whisk together the with melted butter and sprinkle with herbs and salt. dressing ingredients. In a bowl, combine the salad Roast until center reaches 165 degrees (cook time is ingredients and toss with the dressing. approximately 20 minutes per pound). Adapted from the New York Times 7 1-week sugar detox day 4 recipes roasted red pepper dip avocado kale salad

1 jar of roasted red peppers with juice 1 head of dinosaur kale, shredded 1/2 cup of sliced almonds 1 cup cherry tomatoes 1/4 cup olive oil 1 avocado, ripe, chopped 2 tbsp. balsamic vinegar 2 tsp. olive oil sea salt and pepper to taste 3 tsp. lemon juice, or to taste ½ tsp. sea salt Blend all ingredients in a blender or food processor ¼ tsp. cayenne pepper until desired consistency. Fully smooth is great, but 1 cup of white beans, cooked, or drained sometimes a bit chunky, like tapenade, is nice too. and rinsed

Clean and dry the kale. Then, roll the leaves like a cigar and use a knife to shred it into small pieces. Discard the bottom tough ends of the kale, and sprinkle it with sea salt and stir. Add the lemon juice and stir again.* Add olive oil, avocado, tomatoes, beans and cayenne pepper.

*The lemon and salt breaks down the cell walls of the kale, making it softer and making the nutrients more bio-

available. 8 1-week sugar detox day 5 recipe

shrimp ceviche

1 lb. cooked, peeled and deveined wild shrimp (cooled) ¼ red pepper, finely diced ¼ orange or yellow pepper, finely diced ½ jalapeno pepper, finely diced (seed removed) ¼ cup jicama ¼ cup diced cucumber, (skin-on) 1 tbsp. shallot, finely diced 2 tbsp. cilantro, chopped 2 tbsp. extra virgin olive oil juice of 1 lime juice of 1 lemon 2 cups sliced cucumber for dipping

Chop the cooked shrimp into ¼ inch pieces. Combine red bell pepper, orange/yellow bell pepper, jalapeno, jicama, cucumber, shallot, cilantro, olive oil, lime juice, lemon juice in a large mixing bowl. Chill the mixture in the refrigerator for 30 minutes before serving with cucumber slices.

Super-fresh shrimp ceviche. Yum!

9 1-week sugar detox day 6 recipes

easy and delicious sausage frittata veggie lettuce cups with garbanzos (serves 6) 1 head Bibb lettuce, cleaned 1 lb. chicken sausage 1 avocado, cut into ¼ inch pieces 1 medium sweet potato, peeled and grated 1 cup cherry tomatoes 4 green onions, diced ¼ cup cilantro 1 medium pepper ¼ cup red onion 10 eggs 1 cup shredded carrots 3 tbsp. coconut oil 1 garlic clove, chopped Pepper to taste ½ lime 2 tsp. olive oil In a large oven-proof skillet, heat the oil 1 cup of garbanzos, over the top over medium heat. Crumble in the sausage, and brown. Next, add the shredded sweet Mix and serve drizzled with green goddess dressing potato and cook until tender. Add the diced green onion and pepper and sauté with the for another 2-3 minutes. Evenly spread the mixture in the pan. Whisk the eggs and pour on top. Sprinkle with pepper. Cook for about 3 minutes or until bubbly and the edges of the frittata are almost done. Transfer to the oven and cook under the broiler on low until the frittata is cooked all the way through.

10 1-week sugar detox day 7 no cooking today!

Day 7 is an easy day with quick snacks and leftovers on the menu. And, yay, it’s the last day of the 1-week sugar detox jumpstart. You should be noticing that you have more energy and reduced sugar cravings by today!

However, don’t think of today as the end — this is just the beginning of your journey to eating real, whole foods and, most importantly, feel better!

A small handful of nuts is always a great snack!

11 1-week sugar detox shake recipes

shake ideas

vanilla/nut butter/banana vanilla/berries/coconut creamy kale & apple water 1 scoop of vanilla shake 1 handful of baby kale leaves protein powder ¼ cup of coconut water 1/2 large Gala apple 1 tbsp. almond or peanut 1 scoop vanilla shake protein 1/4 avocado, pitted and butter powder peeled ¼ cup of almond +/or ½ cup frozen 1/2 cup water coconut milk blue/rasp/mixed berries 1/2 cup almond milk ½ banana 1 tbsp. ground flax/hemp or a couple of ice cubes 1 tbsp. ground flax/hemp or chia seed chia seed a couple of ice cubes a couple of ice cubes

12 Snack 1 Snack 2 DAY Breakfast Lunch Dinner as needed as needed Nuts & Turkey burger with Grilled salmon with Swirly crust-less Shake veggies mixed green salad beet salad Day 1 quiche (no bun, please)

Apple with A handful of Turkey burger on Day 2 Shake Justin’s Nut Mixed green salad nuts lettuce and tomato w/ Butter packet asparagus soup

6 oz. leftover grilled Swirly crust-less Hummus Citrus & Herb whole salmon w/ sautéed quiches with with cut-up Pear or apple roasted chicken with Day 3 mushrooms & garlic berries veggies quinoa salad 2 c. tomato soup Asparagus Shredded chicken Red pepper Sautéed spinach, Avocado kale salad soup & a with quinoa & dip with cut 2 poached eggs, side with salmon. Day 4 handful of veggies, side of up veggies of blueberries nuts berries Red pepper Smoked salmon over Maple-spiced Shrimp ceviche with Shake dip with avocado kale salad Day 5 almonds asparagus soup veggies Red pepper Sausage frittata Shrimp ceviche, 1-2 cups of Veggie lettuce cups dip with with mixed berries mixed green salad potato leek with garbanzos Day 6 chopped - robin and an apple soup & leftover soup veggies Potato leek soup Leftover frittata OR Hummus dip Maple-spiced with 1 c. quinoa & Leftovers13! Day 7 A shake with veggies almonds veggies I hope you enjoyed your sugar detox 1-week jumpstart guide!

Mention this guide for $50 off our Sugar Reset Package and get one-on-one help to ditch your sugar cravings for good. Hope to see you soon! - robin

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