1 Copyright © 2014 The Health Coach Group, Inc. All Right Reserved. No part of this book may be reproduced or redistributed in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher. Published in the United States by: The Health Coach Group, Inc. 7601 Military Avenue, Omaha, NE 68134 http://www.thehealthcoachgroup.com. The information contained in this book is intended to help readers make informed decisions about their health. It should not be used as a substitute for treatment by or the advice of a physician. Although the author and publisher have worked hard to ensure that the information provided here is complete and accurate, they will not be held responsible for loss or damage of any nature suffered as a result of reliance on any of this book’s contents or any errors or omissions herein. Copyright 2014 2 The Health Coach Group FACT: • Sugar is 8 x’s more addictive than cocaine. • Sugar cause obesity, inflammation (disease), feeds cancer, dementia, type 2 diabetes, depression, infertility, impotence, depression and brain function. “The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas — making nearly one in four teenagers pre-diabetic or diabetic. Flour is even worse than sugar. We consume about 146 pounds of flour a year. Think about it. That’s about one pound of sugar and flour combined every day for every man, woman and child in America. And flour raises blood sugar even more than table sugar. Even whole-wheat flour.” Dr. Mark Hyman Copyright 2014 3 The Health Coach Group 1. Cut it out now…cold turkey…no more sugar. You can do it. It doesn’t take long to break the addiction. 2. Know the facts, what is sugar and where is it hidden. Cut out flour and all hidden sugar …and all artificial sweeteners. 3. Be sure you are not drinking liquids with hidden sugar. 4. Eat protein at every meal. 5. Eat more carbs! That’s right! The green stuff. Vegetables, just cut out potatoes and beets for a few days. 6. De-stress. Relax and practice self care. 7. Eat healthy fats. Nuts, coconut oil, avocados and olive oil. It will fill you up. 8. Get a good night’s sleep. Copyright 2014 4 The Health Coach Group Refined sugar is made from the glucose and fructose (12 atoms of carbon, 22 atoms of hydrogen, and 11 atoms of oxygen) . The sweet taste comes from the fructose. Most sugar comes from sugar cane or beets, though you can find it in almost all plants. Copyright 2014 5 The Health Coach Group 1 When you eat a simple sugar (short chain) it causes a rapid rise in blood glucose. We know this increase as a “sugar high.” 2 Then your blood sugar drops suddenly (hypoglycemia) – “crashes” or gives you what we lovingly refer to as “sugar blues”. This mechanism causes the pancreas to produce insulin to lower the blood sugar. It this occurs too often, the pancreas begins to compensate and becomes resistant. This repeated cycle over time can lead to insulin resistance and eventually diabetes or diabesity. Copyright 2014 6 The Health Coach Group Sugar comes in many forms, such as: White (table) Brown Confectioner’s or powdered Corn Syrup Dextrose or glucose Invert Turbinado (raw, less refined) High-fructose corn syrup (HFCS) Copyright 2014 7 The Health Coach Group Canned foods Baby food Tomato sauce Condiments Peanut butter Salad dressing Soda/pop/vitamin waters Most processed foods or meals Examples: Clif Bar = 21 grams of sugar (5 tsp). Starbucks Frappuccino (16 oz.) = 44 grams (10 tsp.) Copyright 2014 8 The Health Coach Group Aspartame Saccharine Sweet and Low Equal Sucralose NatraTaste Gold Splenda Acesulfame K TwinSweet (Europe only) Neotame Copyright 2014 9 The Health Coach Group These may be used in moderation AFTER your 5 days without sugar. Dates Grade A Natural Maple Syrup Natural Stevia Raw Organic/Local Honey Blackstrap Molasses *****(Use in moderation) Copyright 2014 10 The Health Coach Group Aspartame Used in diet soda Agave 70-80% fructose Sucralose Another form of Splenda Copyright 2014 11 The Health Coach Group 1 Focus on not giving into the temptation. If you get the craving for sugar, substitute red peppers, celery, carrots and 1 apple a day Exercise Copyright 2014 12 The Health Coach Group 2 Remember to drink lots of water Don’t skip meals, just make the meals healthier “Re-train” your taste buds by substituting sugary food for fruits, vegetables, and nuts Copyright 2014 13 The Health Coach Group 3 Focus on becoming Sugar- Free Eat protein Sprinkle some hemp seeds for a nutty flavor Plain Greek Yogurt Almonds, Walnuts or Cashews Take a nap Copyright 2014 14 The Health Coach Group 4 You made it four days! Reward yourself with a non food treat. Join that yoga class, get that massage, take an extra hour to do something you love. Drink a sugar free green juice and feel the energy! Watch your favorite funny movie. Copyright 2014 15 The Health Coach Group 5 Start the day with a warm drink and some protein. If you have access to a steam shower or sauna, drink lots of water and sweat it out. If you have no access…drink the water and exercise at a level that makes you sweat. You did it! WAY TO GO! Copyright 2014 16 The Health Coach Group • Agave nectar • Blonde coconut • Agave syrup sugar • All natural evaporated • Brown rice syrup cane juice • Brown sugar • Amasake • Buttered syrup • Amber liquid sugar • Candy floss • Anhydrous dextrose • Cane crystals • Apple butter • Cane juice • Apple sugar • Cane juice crystals • Apple syrup • Cane juice powder • Arenga sugar • Cane sugar • Bakers special sugar • Caramel • Barbados Sugar • Carob syrup • Barley malt • Caster sugar • Barley malt syrup • Castorsugar • Bar sugar • Cellobiose • Berry Sugar • chicory (HFCS) • Beet molasses • Coarse sugar • Beet sugar Copyright 2014 17 The Health Coach Group • Coconut palm sugar • D-arabino-hexulose • Coconut • Dark brown sugar • Coconut syrup • Dark molasses • Coco sugar • Decorating sugar • Coco sap sugar • Dehydrated sugar • Concentrate juice cane juice • Concord grape juice • Demerara Sugar concentrate • Dextrin • Confectioner’s • Dextran sugar • Dextrose • Corn sugar • D-fructose • Corn syrup • D-fructofuranose • Corn syrup solids • Diastatic malt • Corn sweetener • Diatase • Cornsweet 90 • Disaccharide • Creamed honey • Dixie crystals • Crystal dextrose • D-mannose • Crystalline fructose • Dried evaporated • Crystallized organic organic cane juice cane juice Copyright 2014 18 The Health Coach Group • D-xylose • Galactose • ECJ • Glucodry • Evaporated organic • Glucomalt cane juice • Glucoplus • Evaporated corn • Glucose sweetener • Glucose-fructose • Ethyl maltol syrup • First molasses • Glucose solids • Florida Crystals • Glucosweet • Free Flowing • Gluctose fructos • Free flowing brown • Golden molasses sugar • Golden sugar • Fructamyl • Golden syrup • Fructose • Gomme syrup • Fructose crystals • Granulated fructose • Fructose sweetener • Granulated sugar • Fruit fructose • Granulated sugar • Fruit sugar cane juice • Fruit syrup • Grape sugar • Grape juice concentrate Copyright 2014 19 The Health Coach Group • Gur • Inverted sugar syrup • High dextrose • Invert syrup glucose syrup • Icing sugar • High-fructose corn • Isoglucose syrup • Isomalt • High fructose maize • Isomaltotriose syrup • Isosweet • High maltose corn • syrup Jaggery • • Hydrogenated Jaggery powder starch • Lactitol • Hydrogenated starch • Lactose hydrosylate • Levulose • Hydrolyzed corn • Lesys starch • Light brown sugar • Honey powder • Light molasses • HSH • Liquid dextrose • Icing sugar • Liquid fructose • Inulin • Liquid fructose syrup • Invert sugar Copyright 2014 20 The Health Coach Group • Liquid honey • Maltotriitol • Liquid maltodextrin • Maltotriose • Liquid sucrose • Maltotriulose • Liquid sugar • Malt syrup • Maize syrup • Mannitol • Maldex • Meritose • Maldexel • Meritab 700 • Malt • Misri • Malted barley syrup • Mizuame • Malted corn syrup • Molassess • Malted corn and • Monosaccharid barley syrup • Muscovado sugar • Malted barley • Mycose • Maltitol • Mylose • Maltitol syrup • Nigerotriose • Malitsorb • Oligosaccharride • Maltisweet • Organic agave syrup • Maltodextrin • Organic brown rice • Maltose syrup Copyright 2014 21 The Health Coach Group • Organic cane juice • Pure sugar spun crystals • Raisin syrup • Organic coconut • Rapadura palm sugar • Raw agave syrup • Organic palm sugar • Raw sugar • Organic sucanat • Raffinose • Organic sugar • Refiner’s syrup • Organic raw sugar • Rice maltodextrine • Orgeat syrup • Rice Syrup • Palm sugar • Rice syrup solids • Palm syrup • Rock sugar • Panela • Saccharose • Pancake syrup • Sanding sugar • Panocha • Second molasses • Pearl sugar • Shakar • Piloncillo • Simple syrup • Potato • Sirodex maltodextrine • Soluble corn fiber • Powdered sugar • Sorbitol • Promitor • Pure cane syrup Copyright 2014 22 The Health Coach Group • Sorbitol syrup • Table Sugar • Sorghum • Tagatose • Sorghum molasses • Treacle • Sorghum syrup • Trehalose • • Sucanat Tremalose • Trimoline • Sucre de canne naturel • Triose • • Sucrose Trisaccharides • Turbinado sugar • Sucrosweet • Unrefined sugar • Sugar • Unsulphured • Sugar beet syrup molasses • Sugar beet crystals • White crystal • Sugar cane juice sugar • Sugar cane natural • White grape juice concentrate • Sugar hat • White refined • Sulfured molasses sugar • Sweetened • White sugar condensed