Sugar Detox Diet By Diane Sanfilippo - Docdroid

IT’S NOT HOW MUCH YOU EAT, IT’S WHAT!What if everything you ever learned about weight loss was wrong? What if losingweight has nothing to do with calories— counting them or cutting them out bysheer willpower? What if, in fact, most health professionals have been givingyou the wrong advice—advice that has been making you fat and sick?Could it be we have had it all wrong? Yes! There has been one fatal flaw in ourthinking that the amount of calories we eat is more significant to weightmanagement than the quality of those calories. It’s true that, in a vacuum, allcalories are the same. A thousand calories of soda and a thousand calories ofbroccoli burned in a laboratory will release the same amount of energy. But allbets are off when you actually consume the soda or the broccoli. These foodstrigger very different biochemical responses in the body—different hormones,neurotransmitters and immune messengers. The same amount of calories has aprofoundly different effect on the body. Eating a high-carb, low-fat diet slowsdown your metabolism. If you restrict your calories, you will end up triggeringvery ancient biological adaptions that protect us from starvation. You will slowyour metabolism and get a lot hungrier. Don’t worry about how much you eat,because you will never be able to control that. Rather, focus on what you eat—the quality of the food and the composition (high in fiber, good quality proteinand fat, low in starch and sugar). When you do, you won’t be hungry and yourbody will shift from fat storage mode to fat burning mode. And, you will preventmost chronic disease—including heart disease, type 2 diabetes, cancer anddementia.MY EXCLUSIVE APPROACHMy 10–Day Detox Diet program and companion cookbook will show you whatfood to eat, the proper portion sizes to enjoy and the important lifestylepractices to incorporate into your daily routine so you melt away the fat andrestore health to your whole body, mind and spirit. I use the science andprinciples of Functional Medicine, which is the future of medicine–availablenow. It seeks to identify and address the root causes of disease, and views thebody as one integrated system, not a collection of independent organs dividedup by medical specialties. It treats the whole system, not just the symptoms.Through my Functional Medicine training, I was taught to treat the patient, notthe disease. By shifting the traditional disease-centered practice of medicine to

a patient-centered approach, Functional Medicine practitioners address thewhole person, not just an isolated set of symptoms. We look at the interactionsamong genetic, environmental and lifestyle factors that can influence long-termhealth and complex, chronic disease. In this way, Functional Medicine supportsthe unique expression of health and vitality for each individual. While each ofyou is biologically unique, all of us share common foundations comprising anoptimal functioning system. I’ve based this program off of specificcommonalities I’ve observed from years of clinical practice and research andmade them available to you in my systematic, easy-to-follow 10–Day Detox Diet.HERE’S WHAT TO EAT DURING EACH PHASE OF YOUR DETOXWHAT TO EAT DURING THE PREP PHASE (THE 2 DAYS LEADING INTO YOUR 1O-DAY DETOX)Low-toxicity animal- or plant-based protein such as: halibut, mussels, wildsalmon (canned or fresh), sardines, sable, shrimp, scallops, grass-fed beef,PROTEINlamb and organic chicken, and nuts and seeds if you want to focus on plantbased proteinsHigh-quality fats and oils such as: Avocado oil, coconut oil, olive oil, expellerFATSpressed sesame oilLow-toxicity vegetables, including sweet potatoes and winter squashVEGETABLESstarchesFRUITLow-toxicity fruits. See Dirty Dozen and Clean Fifteen from www.ewg.orgSWEETENERS None. Not even artificial sweeteners like aspartame, Splenda or steviaHigh-quality, full-fat organic dairy (this is eliminated in the 10-Day DetoxDAIRYDiet)Whole–kernel grains such as: black rice, brown rice, qinoa, buckwheatGRAINS ORAvoid pasta and other flour-based products Beans are ok, if you tolerateBEANSthem, however not sweetened baked beansPurified water, unsweetened herbal tea, seltzer, or mineral water (inmoderation) Taper off caffeinated beverages, by cutting intake ofBEVERAGES coffee/tea in half on Day One of prep; on Day Two, cut Day One’s intake inhalf again. This will help reduce withdrawal symptoms No soda, diet soda,sports drinks, fruit juice or alcohol

WHAT TO EAT DURING THE DETOX (10 DAYS)PROTEINPoultry: chicken, turkey, duck, pheasant, Cornish game hen, look forhormone and antibiotic freeSeafood: anchovies, clams, cod, crab, flounder/sole, herring, small halibut,mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops,troutEggs: Up to 8 per week, organic or omega 3 eggs onlyRed or Wild Meat: lamb, beef, bison, venison, ostrich, deer, elkSoy: tofu or tempeh, organic non-GMO onlyNuts & Seeds:Nuts: almonds, Brazil, cashews, hazelnuts, macadamia, pecans, pine,pistachios, walnuts, raw cacaoSeeds: chia, flax, hemp, pumpkin, sesame, sunflowerNut/Seed Butters: Almond, cashew, pecan, macadamia, walnutNut Flours: almond meal, coconut IRYGRAINS ORBEANSBEVERAGESFor cooking with high heat: coconut, grapeseed, avocadoFor cooking with moderate heat: olive, grapeseed, unrefined sesameFor cooking without heat: flaxseed, extra virgin oliveNuts & Seeds: (See above)Fish: salmon (canned or fresh), sardines, trout, herring, anchoviesProduce: avocado, olives, raw cacao, coconutArtichokes, arugula, asparagus, avocado, bean sprouts, beet greens, broccoli,Brussels sprouts, cabbage, cauliflower, celery, chives, collard greens, cucumber,dandelion greens, eggplant, endive, garlic, ginger root, green beans, hearts ofpalm, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley,peppers (bell, chili, etc.), radicchio, radish, rutabaga, seaweed, shallots, snapbeans, snow peas, spinach, summer squash, Swiss chard, tomatillos, tomatoes,turnips, turnip greens, watercress, zucchiniBlackberries, blueberries, cranberries, kiwi, lemons, limes, raspberriesNone. Not even artificial sweeteners like aspartame, Splenda or steviaNoneNo grains or beans of any kind for 10 daysPurified water, herbal tea, seltzer, mineral water (in moderation)

WHAT TO EAT DURING THE DETOX (10 DAYS)Types of Food for The10–Day Detox DietPROTEINRED OR WILD MEATFRUITNUTS OR SEEDSNON-STARCHYVEGETABLESHEALTHY FATS ANDOILSWATERPORTION SIZE4-6 ouncesSERVINGS PER DAY3 daily, plus 2, 1-ounce protein-basedsnackslimit to 4 to 6 ounces, once or1-2 per weektwice a week½ cup berries1 daily¼ cup or small handful1 daily½ cup cooked or 2 cups rawAt least 5-7 daily1 tablespoon oil, ¼ cup avocado,3-8 dailyolivesHalf your body weight in ounces, plus8 ouncesmore for supplements, and increasedneeds re: detoxing.TIPS FOR THE 10–DAY DETOX DIET (as best as your budget affords) Look for organic, grass- or range-fed, antibiotic- and hormone-free poultry,eggs and meat Look for small, wild or sustainably-raised, low-mercury, cold-water fish Choose organic omega-3 eggs from pasture-raised chickens Choose non-GMO, organic whole food based soy like tofu or tempeh Look for raw nuts and seeds; avoid those which are cooked in oil or fried Choose expeller or cold-pressed and unrefined oils

5 TIPS TO ELIMINATE BELLY FATDid you know that belly fat is not just annoying but also potentiallyvery hazardous to your health? It not only causes belly bulge, lovehandles, and bloat – it also can lead to serious diseases including heartdisease, type 2 diabetes, high blood pressure and strokes. Belly fat isnot just there holding up your pants. It is an active organ, filled withcells called adipocytes that release unwanted hormones, brainchemicals and inflammatory signals. These chemical messengersmake you hungry, slow your metabolism and promote fat storage,especially more belly fat. It sabotages any effort to lose weight or gethealthy. The good news is that I am about to share 5 fast fixes toquickly reduce your belly fat and possibly save your life. My book, TheBlood Sugar Solution 10-Day Detox Diet and the 150 recipes in The 10Day Detox Diet Cookbook are designed to be a foolproof, step-by-stepplan to help you achieve this goal. Here’s a quick start guide to gettingto the root of your weight and health problems.5 TIPS TO ELIMINATE BELLY FAT FAST:1. Go cold turkey and eliminate all sugars from your diet for 10 days.Scan ingredient labels for hidden names of sugar so you can be sure to avoid itat all costs. Look for these sugars in disguise and “just say no” for 10 days (if youfind yourself saying “but what about” or “can I just have” then you are likelyaddicted to sugar and carbs and it is even more reason to go cold turkey andreclaim your hormones, brain chemistry and metabolism. Stop sugar or sugarsubstitutes by ANY name including agave nectar, high fructose corn syrup, canesyrup, dextrose, fructose, honey, invert sugar (a mixture of glucose andfructose), maltodextrin, malt syrup, maple syrup, raw sugar, sucrose, turbinadosugar, rice syrup, sorbitol, mannitol, aspartame and yes, even stevia. There aremore but these are the main ones to watch for and avoid for at least 10 days.

2. Switch your metabolism into fat-fighting mode.Engage your parasympathetic nervous system to burn fat. Stress makes you fatand relaxing makes you thin. When you deeply relax, your body switches to fatburning and away from fat storage. And it’s easy to do. As easy as breathing. Trypracticing deep relaxation for 20 minutes daily or simply focus on deepbreathing by doing my Take 5 Deep Breathing activity 3 to 5 times daily. It’ssimple. Take five slow deep breaths in to the count of five and out to the countof five, and repeat it five times. And then try it when you wake up, before everymeal, and at bedtime.3. Trick your body.Mix up your routines to keep your body guessing! When you fall into a rut, yourbody gets used to it and your metabolism starts to slow. To keep yourmetabolism running smoothly, switch up your daily exercise routine. Keep it newand exciting – one day do interval bike riding, the next day, take a yoga class.And incorporate a variety of whole, fresh foods into your diet. Eating the samething every day not only bores your taste buds but also contributes to a slowmetabolism!4. Make healthy fat your friend, not your foe.Eat a serving or two of healthy fats (avocado, hemp seeds, flaxseeds, chia seeds,almonds, sardines, salmon, trout, grass-fed meat, omega 3 eggs, olives, coconutoil, tahini, etc.) with every meal to fuel your body. These are antiinflammatoryfats, which mean they put out the smoldering fires in your system preventingyou from burning fat. They also keep you from being hungry, speed up yourmetabolism and increase fat burning. Yes, it’s true. Fat is not a four letter word.In fact, fat is key to helping your body lose belly fat and lose weight.5. Restore nutrient deficiencies.Our society is overfed and undernourished. Being deficient in key minerals (suchas magnesium, selenium, zinc, calcium, and potassium), vitamins (like D3, B6,B12 and folate) and essential fatty acids can slow down your metabolic functionand roadblock your weight loss. You need nutrients to run your metabolism, somake sure you eat a whole foods diet and supplement with high-qualitynutritional supplements, as needed.

10-DAYDETOXDIETRECIPES

MEDITERRANEAN BREAKFAST WRAPPrep Time: 15 minutes Cook Time: 12 minutes Serves: 4Ingredients:4 omega-3 eggs, whisked 1tablespoon extra virgin olive oil½ cup onion, diced2 cloves garlic, minced1 cup greens of choice (spinach,kale, watercress, chard, etc.),chopped¼ cup sun-dried tomatoes, diced¼ cup kalamata olives, diced½ teaspoon dried basilDash cayenne pepperSea salt and black pepper to taste8 slices roast turkey breast, organicif possible¼ cup hummus1 avocado, sliced into 8 segmentsInstructions:1. Keep whisked eggs in a bowl at room temperature.2. Heat oil over medium-high heat and sauté onion for 2 minutes,or until softened. Reduce heat to medium-low.3. Add garlic and stir to combine. Add greens, tomatoes, olivesand seasonings. Cook for another 2 minutes, stirring frequently.4. Add eggs to mixture and scramble.5. Turn heat off.6. Layer 2 slices of turkey together. Spread a layer of hummus ontop. Place a little egg mixture on one-half of the turkey breastand then roll the rest of the turkey around the egg mixture.7. If desired, place back into skillet and cook the wrap until theturkey is warmed through, or eat as-is. Spread any leftover eggmixture over the top.8. Top with avocado and serve with a side of berries.Nutritional analysis per serving (1 wrap): calories 324, fat 24 g,saturated fat 5 g, cholesterol 343 mg, fiber 5 g, protein 20 g,carbohydrate 7 g, sodium 493 mgNutritional analysis per serving (1 wrap with ½ cup berries):calories 365, fat 24 g, saturated fat 5 g, cholesterol 343 mg, fiber7 g, protein 21 g, carbohydrate 17 g, sodium 499 mgWhat to Do: Other lifestyle factorsExerciseI encourage 30 to 45 minutes of cardiovascular exercise at least six times aweek.You may try interval training (a good example is “wind sprints,” which aredescribed in The Blood Sugar Solution) if you are feeling stronger. I alsoencourage strength training to build muscle and reduce body fat composition.Exercise is not a luxury. It’s a necessity when it comes to preventing almost allchronic disease, from heart disease to cancer, from dementia to diabetes, fromosteoporosis to osteoarthritis. You cannot age successfully without it. It issimply how we are designed.

Reduce StressStress alone can cause many chronic diseases. Take a heart attack. Stress oftentriggers a cascade of events that cause a heart attack by creating inflammation,causing high blood pressure, and even making your blood more likely to clot.Finding ways to manage stress and to relax is essential for dealing with nearlyall chronic health conditions.Learn to reduce stress by doing regular relaxation exercises such as yoga, taichi, meditation, breathing, guided imagery, or whatever it takes to engage therelaxation nervous system, which can lower your inflammation and bloodsugar levels as well as increase metabolism and help with your overall health.Try classes, buy CDs (you can try my Ultra Calm audio program), try therapy, orjust go out and have fun. Do whatever it takes to hit the pause button on adaily basis and maintain your health.SleepI used to think that “MD” stood for “medical deity” and meant I didn’t have tofollow the same sleep rules as every other human being. I stayed up lateworking long shifts in the emergency room, ignoring the demands of my body.It wasn’t until I learned that shift work leads to a shortened life expectancythat I quit.Unfortunately, our lives are infiltrated with constant stimuli that keep usrevved up until the moment we go to bed. It’s no wonder so many of us havetrouble getting restful sleep.Instead of pushing through until your head hits the pillow, try to take a little“holiday” in the two hours before bed. Create a sleep ritual – a special set oflittle things you do before bed – in order to guide your body into a deep,healing sleep.

Here are some tips on how to restore your natural sleep rhythm. It may takeweeks or months, but using these tools in a coordinated way will eventuallyreset your biological rhythms: Practice the regular rhythms of sleep. Go to bed and wake up at the sametime each day. Use your bed for sleep and romance only, not for television or even reading. Create an aesthetic environment that encourages sleep. Use serene andrestful colors and eliminate clutter and distraction. Create total darkness and quiet. Consider using eyeshades and earplugs. Avoid caffeine. Avoid alcohol. It may help you get to sleep initially, but it causesinterruptions throughout the night, resulting in poor-quality sleep. Get at least 20 minutes exposure to daylight daily. The light from the sunenters your eyes and triggers your brain to release specific chemicals andhormones like melatonin that are vital to healthy sleep, mood, and aging. Eat no later than three hours before bed. Eating a heavy meal prior to bedwill lead to a bad night’s sleep. Don’t exercise vigorously after dinner. It excites the body and makes it moredifficult to get to sleep. Write your worries down. One hour before bed, write down the things thatare causing you anxiety and make your to-do list for the next day to reduceyour worry. It will free up your mind and energy to move into deep and restfulsleep. Take a hot salt/soda aromatherapy bath. Raising your body temperaturebefore bed helps to induce sleep. A hot bath also relaxes your muscles andreduces tension physically and psychically. By adding 1 to 1 ½ cups Epsom salt(magnesium sulfate) and 1 to 1 ½ cups baking soda (sodium bicarbonate) toyour bath, you will gain the benefits of magnesium absorbed through your skinand the alkaline-balancing effects of the baking soda, both of which help withsleep. Get a massage or stretch before bed. This helps relax the body, making iteasier to fall asleep.

Warm your middle. This raises your core temperature and helps trigger theproper chemistry for sleep. A hot-water bottle, heating pad – or a warm body –can do the trick. Avoid medications that interfere with sleep. These include sedatives (whichare used to treat insomnia, but ultimately lead to dependence and disruptionof normal sleep rhythms), antihistamines, stimulants, cold medication,steroids, and headache medication that contains caffeine. Use herbal therapies. Try 200 mg of passionflower, or 320 mg to 480 mg ofvalerian root extract standardized to 0.2 percent valerenic acid one hourbefore bed. Take 200 mg to 400 mg of magnesium citrate or glycinate before bed. Thisrelaxes the nervous system and muscles. Other supplements and herbs can be helpful in getting some shuteye. Trycalcium, theanine (an amino acid from green tea), GABA, 5-HTP, melatonin,and magnolia. (I like a product called Kavinace UltraPM that has a form ofGABA, melatonin, and 5-HTP all in one. It works well for many of my patients.) Try 1 mg to 3 mg of melatonin at night, which can help stabilize your sleeprhythms. Get a relaxation, meditation or guided imagery CD. Any of these may helpyou get to sleep.Access the Complete ProgramDiane Sanfilippo

Alkaline Gourmet Package Cookbooks by Emma DeAngelaAcid Alkaline Food Chart& Alkalizing Recipes45 delicious recipesIncluding Salads, Soups & Entrees

TABLE OF CONTENTSFOREWORD.Page 1ACID ALKALINE FOODS LIST.Page 3SALADS.Page 9DRESSINGS.Page 14SOUPS.Page 15ENTREES.Page 17

FOREWORDAcidification in the body comes as a result of THREE primary things:1. Eating too man

What to Eat: The 10-DAY DETOX DIET MEAL PLAN Below is your step-by-step meal plan. All recipes can be found in The 10-Day Detox Diet Cookbook. DAY 1 BREAKFAST: Strawberry-Almond-Coconut Smoothie (pg. 64) LUNCH: Dr. Hyman's Super Salad ar (pg. 85) SNACKS: ¼ cup almonds, Cucumber-Kale Smoothie (pg. 272) DINNER: Roasted Salmon and Asparagus with Herb-Avocado Mash (pg.