SESSION. getting started

Transcription

1 CERTIFIED COACH

2 SESSION 1 getting started! The 21-Day Sugar Detox Preparation Checklist! The Impact of Sugar in Your Body! Selecting a Level/Modification! The Yes/No (and Limit) Foods List! The Daily Success Log and How to Use It! FAQs! Participant/Coach Q&A

3 THE IMPACT OF SUGAR ON THE BODY SHORT TERM! Mood Swings! Acne, Rashes! Premenstrual Syndrome (PMS)! Painful Periods! Unrestful Sleep! Fatigue! Muscle Fatigue or Weakness! Susceptibility to Colds and Flu! Other Food Addictions

4 THE IMPACT OF SUGAR ON THE BODY LONG TERM! Anemia! Depression, Anxiety! Cystic Acne, Eczema, Psoriasis! PCOS, Infertility! Insomnia! Adrenal Fatigue or Dysfunction! Myelopathy! Neuropathy! Insulin Resistance! Type 2 Diabetes! Alzheimer s Disease! Substance Abuse

5 THE IMPACT OF SUGAR ON THE BODY HIDDEN SUGAR CAN BE FOUND IN NEARLY EVERYTHING:! Breads! Pasta Sauces! Salad Dressings! Natural Peanut Butter! Healthy Cereals! Deli Meats " Check out the Sneaky Sugar Synonyms 1-Page Guide on page 59 of The 21-Day Sugar Detox guide book

6 7 DAYS BEFORE DETOX # Read the science and foundations of the program; review the additional resources. # Select your level (and modifications, if necessary). # Review the lists of foods for your level and/or modifications. # Make a list of the foods you ll need to replace while on the 21DSD based on your level/modifications. (If you plan to follow one of the meal plans, you will not need to complete this step.) # If you are following a meal plan from the book, make a shopping list of both pantry items and fresh items to have on hand. # Shop for pantry items. # Order pantry items online that you are unable to source locally. # Find a friend or family member to join you!

7 5 DAYS BEFORE DETOX # Check your pantry and fridge for off-plan ingredients and foods. Finish, toss, donate, or set them aside for the duration of your 21DSD. # Seek out alternate grocery store options if you weren t able to stock your pantry at your usual stores. # Interested in trying some of the optional supplements? Buy them at your local health food store or order them online. # Join and log into the online forum, and/or visit the 21DSD Facebook page to ask questions about replacing foods on your list of swaps if you need help.

8 3 DAYS BEFORE DETOX # Make broth and freeze portions so that they re ready to go for soups and stews. # Make and bring any dry snacks (nuts, nut butter, jerky, etc.) to your office so that they re ready to go when you start. # Download and print the 21-Day Sugar Detox Success Log. # Sign up for the Daily Detox s and select your start date (21DSD online membership program only).

9 1 DAY BEFORE DETOX # Triple-check your pantry and fridge to rid them of off-plan items. If you share living/eating space with someone who will not be on the 21DSD with you, create separate shelves in the fridge and pantry so that you know where your food is and are not easily led astray. # Have meals planned and/or cooked and ready to go for Day 1. Your biggest key to success is preparation! # Begin filling in the 21-Day Sugar Detox Daily Success Log with Day 0 the day before you start your 21DSD!

10 SELECTING A LEVEL LEVEL 1 THE MOST LENIENT PLAN Includes selected whole grains & full-fat dairy LEVEL 2 THE MIDDLE OF THE ROAD Includes full-fat dairy but no whole grains LEVEL 3 THE MOST STRICT PLAN No grains or dairy

11 SELECTING A LEVEL Don t bea hero!

12 DO I NEED TO FOLLOW A MODIFICATION? PESCETARIAN A person that eats seafood, eggs, and dairy, but not meat (Suitable for levels 1 & 2 only) Eating Plan Modifications Include:! More whole grains or legumes! Additional healthy fats! Adding starchy carbohydrate vegetables to meals

13 DO I NEED TO FOLLOW A MODIFICATION? ENERGY Two types (Suitable for all levels) 1. Pregnant or nursing one or more children 2. Someone with a very active lifestyle This includes people who:! Work at a physically demanding job! Participate in high intensity activities or exercises regularly Interval training CrossFit-style workouts Endurance athletes Cardio/aerobic activity for 20+ minutes

14 DO I NEED TO FOLLOW A MODIFICATION? Eating Plan Modifications Include (depending on the level):! Increase in whole grains or legumes! Increase starchy carbohydrate vegetables *For more starchy carbohydrate vegetable choices, see page 221 in The 21-Day Sugar Detox guide book.

15 DO I NEED TO FOLLOW A MODIFICATION? AUTOIMMUNE for someone diagnosed with an autoimmune condition (Only appropriate with Level 3 foods) Eating Plan Modifications Include:! Omitting eggs, nuts & seeds! Removing nightshade vegetables & spices

16 MEAT & EGGS THE YES FOODS real, whole, low-glycemic foods from nature! Preferably (but not required!) grass-fed, pastured, organic! If conventional, opt for leaner cuts and include adequate healthy fats SEAFOOD! Preferably wild-caught/sustainable FATS & OILS (the healthy ones!)! Coconut, avocado, & olives (whole foods and oils)! Lard, tallow, grass-fed butter and ghee

17 VEGETABLES, NON-STARCHY! Eat a variety of leafy and crunchy, cooked and raw VEGETABLES, STARCHY THE YES FOODS real, whole, low-glycemic foods from nature! Check serving sizes for foods on the limit list. If you will be following the ENERGY modification, you may consume larger portions.

18 NUTS & SEEDS FRUIT DRINKS! Preferably raw, organic THE YES FOODS real, whole, low-glycemic foods from nature! 1 green-tipped banana, green apple or grapefruit per day, only! almond milk (unsweetened), coconut milk/cream (full-fat), coffee/espresso, mineral water, seltzer/club soda, teas (herbal, green, black, white, etc. unsweetened), water

19 REFINED FOODS DAIRY processed and low-nutrient foods! Gluten-containing grains (whole, half, or otherwise)! Legumes and secret grains! Non-fat or low-fat dairy THE NO FOODS! Levels 1 & 2 may include full-fat dairy! Level 3 is no dairy except butter and ghee

20 THE NO FOODS processed and low-nutrient foods SUGAR, SWEETENERS, ARTIFICIAL SWEETENERS & CERTAIN CARBOHYDRATES! Refined and unrefined sweeteners of all types! All fruit (aside from those on the Yes/Limit lists)! Certain high glycemic/starchy vegetables! Check serving sizes for foods on the Limit list.! If you will be following the ENERGY modification, you may consume larger portions (see p. 221).

21 VEGETABLE/SEED OILS! Canola, soybean, corn, and cottonseed oils NUTS & SEEDS! Peanuts and cashews BEVERAGES! Alcohol! Processed drinks THE NO FOODS processed and low-nutrient foods! Juice and sweet-tasting drinks

22 THE LIMIT FOODS Yes foods with portion size limits VEGETABLES & STARCHES 1 cup serving per day! acorn squash, beets, butternut squash, green peas, pumpkin, winter squash FRUIT 1 piece per day (or ½ of one type and ½ of another)! bananas (green-tipped/not quite ripe only), grapefruit, green/ Granny Smith apple

23 THE LIMIT FOODS Yes foods with portion size limits GRAINS/LEGUMES ½ cup serving per day (cooked) for Level 1 only; whole forms only NO FLOURS! Grains: amaranth, buckwheat, millet, quinoa, rice (brown, white, wild), sorghum! Legumes: beans (black, fava, garbanzo/chickpeas, navy, pinto, red, etc.), lentils

24 DRINKS 1 cup total per day THE LIMIT FOODS Yes foods with portion size limits! coconut juice/coconut water (no added sweeteners)! kombucha or water kefir, home-brewed or store-bought! maple water STARCHES & FLOURS 2 tablespoons total per day! arrowroot! tapioca/cassava

25 DAILY SUCCESS LOG DAY 0 SLEEP TIME & QUALITY to bed last night woke up today excellent fair good poor WHAT I ATE FOR Breakfast Snack (optional) EXERCISE time type Lunch Dinner MOOD & ENERGY excellent fair good poor

26 FAQS Q: WHY ELIMINATE REFINED FOODS, SUGAR, GRAINS, LEGUMES, MOST DAIRY & SEED OILS?! Blood sugar regulation! Anti-nutrients Phytates Lectins Saponins! Dairy! Seed oils (as well as corn, soybean, and vegetable oil )

27 THAT S A WRAP! You ve got this!