Copyright © 2018 The Health Coach Group, Inc. All RightCopyright © 2018 The Health Coach Group,...

Copyright © 2018 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 2018 The Health Coach Group 2

http://www.thehealthcoachgroup.com

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


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.


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.



When you eat a simple sugar (short chain) it causes a rapid rise in blood glucose. We know this increase as a “sugar high.”

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.

1

2

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)


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.)


Aspartame

Saccharine

Sweet and Low

Equal

Sucralose

NatraTaste Gold

Splenda

Acesulfame K

TwinSweet (Europe only)

Neotame


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)


Aspartame

Used in diet soda

Agave

70-80% fructose

Sucralose

Another form of Splenda



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

1


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

2


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

3


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.

4


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!

5

• Agave nectar • Agave syrup • All natural evaporated

cane juice• Amasake• Amber liquid sugar• Anhydrous dextrose• Apple butter• Apple sugar• Apple syrup• Arenga sugar• Bakers special sugar• Barbados Sugar• Barley malt• Barley malt syrup• Bar sugar• Berry Sugar• Beet molasses• Beet sugar

• Blonde coconut sugar

• Brown rice syrup• Brown sugar• Buttered syrup• Candy floss• Cane crystals• Cane juice• Cane juice crystals• Cane juice powder• Cane sugar• Caramel• Carob syrup• Caster sugar• Castorsugar• Cellobiose• chicory (HFCS)• Coarse sugar


• Coconut palm sugar• Coconut• Coconut syrup• Coco sugar• Coco sap sugar• Concentrate juice • Concord grape juice

concentrate• Confectioner’s

sugar• Corn sugar • Corn syrup • Corn syrup solids• Corn sweetener • Cornsweet 90 • Creamed honey• Crystal dextrose• Crystalline fructose• Crystallized organic

cane juice

• D-arabino-hexulose• Dark brown sugar• Dark molasses• Decorating sugar• Dehydrated sugar

cane juice• Demerara Sugar• Dextrin• Dextran• Dextrose• D-fructose• D-fructofuranose• Diastatic malt• Diatase• Disaccharide• Dixie crystals• D-mannose• Dried evaporated

organic cane juice


• D-xylose• ECJ• Evaporated organic

cane juice• Evaporated corn

sweetener • Ethyl maltol• First molasses• Florida Crystals• Free Flowing• Free flowing brown

sugar• Fructamyl• Fructose • Fructose crystals • Fructose sweetener • Fruit fructose • Fruit sugar • Fruit syrup

• Galactose• Glucodry• Glucomalt• Glucoplus• Glucose• Glucose-fructose

syrup • Glucose solids• Glucosweet• Gluctose fructos• Golden molasses• Golden sugar• Golden syrup• Gomme syrup• Granulated fructose• Granulated sugar• Granulated sugar

cane juice• Grape sugar• Grape juice

concentrate


• Gur• High dextrose

glucose syrup• High-fructose corn

syrup• High fructose maize

syrup • High maltose corn

syrup • Hydrogenated

starch• Hydrogenated starch

hydrosylate• Hydrolyzed corn

starch• Honey powder• HSH• Icing sugar• Inulin • Invert sugar

• Inverted sugar syrup• Invert syrup• Icing sugar• Isoglucose• Isomalt• Isomaltotriose• Isosweet• Jaggery• Jaggery powder• Lactitol• Lactose• Levulose• Lesys• Light brown sugar• Light molasses• Liquid dextrose• Liquid fructose • Liquid fructose syrup


• Liquid honey• Liquid maltodextrin• Liquid sucrose• Liquid sugar• Maize syrup • Maldex• Maldexel• Malt• Malted barley syrup• Malted corn syrup• Malted corn and

barley syrup• Malted barley• Maltitol• Maltitol syrup• Malitsorb• Maltisweet• Maltodextrin• Maltose

• Maltotriitol• Maltotriose• Maltotriulose• Malt syrup• Mannitol• Meritose• Meritab 700• Misri• Mizuame• Molassess• Monosaccharid• Muscovado sugar• Mycose• Mylose• Nigerotriose• Oligosaccharride• Organic agave syrup• Organic brown rice

syrup


• Organic cane juice crystals

• Organic coconut palm sugar

• Organic palm sugar• Organic sucanat• Organic sugar• Organic raw sugar• Orgeat syrup• Palm sugar• Palm syrup• Panela• Pancake syrup• Panocha• Pearl sugar• Piloncillo• Potato

maltodextrine• Powdered sugar• Promitor• Pure cane syrup

• Pure sugar spun• Raisin syrup• Rapadura• Raw agave syrup• Raw sugar• Raffinose• Refiner’s syrup• Rice

maltodextrine• Rice Syrup• Rice syrup solids• Rock sugar• Saccharose• Sanding sugar• Second molasses• Shakar• Simple syrup• Sirodex• Soluble corn fiber• Sorbitol


• Sorbitol syrup• Sorghum• Sorghum molasses• Sorghum syrup• Sucanat• Sucre de canne

naturel• Sucrose• Sucrosweet• Sugar• Sugar beet syrup• Sugar beet crystals• Sugar cane juice• Sugar cane natural• Sugar hat• Sulfured molasses• Sweetened

condensed milk• Sweet sorghum

syrup• Syrup Syrup

• Table Sugar • Tagatose• Treacle• Trehalose• Tremalose• Trimoline• Triose• Trisaccharides• Turbinado sugar• Unrefined sugar• Unsulphured

molasses• White crystal

sugar• White grape juice

concentrate• White refined

sugar• White sugar• Wood sugar

Xylose• Yellow sugar


• http://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021

• http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

• http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-blog/sugar-in-drinks/bgp-20056240?p=1

• http://www.rodalenews.com/sweeteners

• http://www.myfitnesspal.com/topics/show/821596-257-names-for-hidden-sugar

• http://www.webmd.com/diet/ss/slideshow-sugar-addiction

• http://drhyman.com/blog/2014/03/06/top-10-big-ideas-detox-sugar/#close


http://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021

http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-blog/sugar-in-drinks/bgp-20056240?p=1

http://www.rodalenews.com/sweeteners

http://www.myfitnesspal.com/topics/show/821596-257-names-for-hidden-sugar

http://www.webmd.com/diet/ss/slideshow-sugar-addiction

http://drhyman.com/blog/2014/03/06/top-10-big-ideas-detox-sugar/#close

This little booklet is my gift to you.I hope you will use it and really make it a practice in your daily life.

I would be thrilled to hear from you. Let me know how it is going and what changes you have made.


You can email me at [email protected]

My name is Karin. I am a certified health coach.For more information on what I have to offer, visit my website at http://beyondfitco.com/

mailto:[email protected]

http://beyondfitco.com/

Copyright © 2018 The Health Coach Group, Inc. All RightCopyright © 2018 The Health Coach Group,...

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