The Sugar

Detox
Challenge
by: Donielle Baker of Naturally Knocked Up
Page -1 Sugar Detox Challenge www.NaturallyKnockedUp.com
The Sugar Detox Challenge
making your way to living free of sugar
Copyright 2011 Donielle Baker
photos copyright 2011 Donielle Baker unless otherwise note!"
#ll $ights $eserve!%
warning&!isclaimer' this mini e(ook is not meant to (e me!ical a!vice) only a reference
for healthy living% *one of the following have (een evaluate! (y the +D#% or ,lease
consult your health care provi!er for specific !ietary recommen!ations% The author is
not responsi(le for any a!verse effects that may result from the application of
information containe! within this mini e(ook%
No part of this publication may be copied, shared, or republished without express
written permission of the author. -f you woul! like to (log a(out your experiences on
the challenge) feel free . (ut refrain from posting anything written ver(atim except
for small /uotes% -f you woul! like to lea! a group through the challenge either online
or in real life" please !irect others to www%naturallyknocke!up%com to !ownloa! their
own free copy% Because even though this e(ook is provi!e! for free) it is still
protecte! (y copyright laws%
About the Author:
Donielle is a recovering sugar a!!ict) (logger) an! stu!ent of her(alism% She works to
encourage others to make healthy choices when it comes to what they put in their
mouths an! on their (o!ies) so that they too can overcome !ifferent health issues%
Page -2 Sugar Detox Challenge www.NaturallyKnockedUp.com
y !tory with !u"ar
-n my first 20 years of life or so) - !on1t really remem(er going a !ay without some
type of sweets% 2e1re talking ice cream) 3431s) 5ittle De((ie snacks) 6fruit7 snacks)
6fruit7 roll8ups) homema!e cookies) (rownies an! cakes) can!y (ars) chocolate chips)
cans of frosting%%%%%%%% So let1s 9ust say - was a sugar connoisseur%
2hen - was /uite young) it was a !aily treat% But (y the time - hit my teens) - was
surviving on sugar alone% Since - coul! (uy my simple wants) -1! pick up a Coke on the
way to work an! !rink another while - was there% -1! make myself coffee full of
sugare! flavorings - worke! at a coffeehouse" an! often skip most meals%
:ea%%%%%- en!e! up with ,C;S (ecause of it%
But (ecause - was always within my i!eal weight range) - never thought eating
in!ulgent foo!s was going to (e a pro(lem% #fter marriage) we continue! on with the
same tra!ition on (uying whatever we wante!) often eating half gallons of ice cream in
a couple !ays . sometimes in one !ay%
;nce - reali<e! what - was !oing to my (o!y (y eating high amounts of sugar) -
starte! to cut it out of my !iet an! it was har!% 3y (loo! sugar levels ha! to have (een
going nuts given how crummy - felt for weeks% - crave! sugar an! car(s like they were
going out of style an! - was constantly tempte! at work%
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$e!ucing an!&or giving up your sweets is !ifficult) (ut let me tell you the (est part of
my story% #fter giving up most sweets an! using only natural sweeteners occasionally
as well as other !ietary changes"'
- starte! ovulating regularly for the first time% =ver%
my migraines !isappeare!
ec<ema was greatly re!uce!
- wasn1t sick once a month anymore with col!s&virus1s
my moo! was more sta(le an! people en9oye! (eing aroun! me more
!o, #hat$s #ron" with !u"ar%
1. =ating excessive sugar causes an im(alance in our (loo! sugar levels especially
harmful if you suffer from hormonal im(alances% -nsulin an! your repro!uctive
hormones are closely tied " an! actually re!uces the /uality of a woman1s follicles
an! a man1s sperm% -t can also cause aci!ification of the cervical mucous) making
it a hostile environment for sperm%
2% Cancer cells fee! on sugar% 1*uff sai!%
3. The consumption of sugar will suppress your immune system% By some accounts)
your immune system can (e lowered y up to !"# w$th$n the %$r&t 1' m$nute& a%ter eat$ng
&ugar. Dr% Stoll" ;ther stats are not as !rastic) (ut (y most accounts 9ust one
can of pop can lower your resistance to !isease an! illness for > hours%
?% Sugar is commonly known as an 6anti8 nutrient7) meaning it ro(s your (o!y of
essential vitamins an! minerals !uring !igestion% So even when you thinking you
are eating enough healthy foo!s 8 you1re really losing more than you1re putting in
if your !iet contains sugar%
'. Sugar contri(utes to weight gain) not only (ecause of the empty calories) (ut
also (ecause when your (o!y respon!s to a rising (loo! sugar level $t produce&
$n&ul$n to (ring it (ack !own% ;nce it comes !own) it !rops to low) signaling you
that you nee! to eat in or!er to (ring it (ack up to functional levels%
(. The consumption of sugar is also linke! to a!renal fatigue% )hen we eat too many
%ood& that cau&e lood &ugar &p$ke&* $n&ul$n $& relea&ed to r$ng the lood &ugar le+el& down.
,hen they drop too low* wh$ch cau&e& the adrenal& to produce cort$&ol. This cortisol will
(ring (loo! sugar (ack up to levels nee!e! to fee! the (rain% =ver feel
1comatose1 after lots of sweets@ -t1s (ecause your (loo! sugar has !roppe! too
low an! there is no foo! for your (rain%" 2hen consuming too many car(s) the
Page -- Sugar Detox Challenge www.NaturallyKnockedUp.com
a!renals have to work har!er to (alance your (loo! sugar%
A% Sugar eaten !uring pregnancy an! lactation can influence muscle force
pro!uction in offspring) which can affect an in!ivi!ual1s a(ility to exercise%
source"
B% # !iet high in sugar !uring pregnancy can result in yeast issues (efore) !uring)
an! after the (irth) inclu!e! (ut not limite! to' positive test for group ( strep)
classic yeast infections) thrush) mastitis) an! yeasty) painful !iaper rashes%
C% Sugar also fee!s yeasts in the !igestive system) inclu!ing Can!i!a% This causes
everything from lowere! immunity an! general fatigue to ec<ema an! even
!epression%
1". :our (o!y uses its stores of Ditamin B to help process an! ri! itself of the
sugar% Ditamin B especially B>" helps regulate your hormones levels) so a
!eficiency can cause irregular menstrual cycles) a progesterone im(alance) as
well as poor egg an! sperm !evelopment%
11% Sugar weakens your (ones !ue to the fact that your (o!y uses calcium) so!ium)
potassium an! magnesium to try an! make use of an! meta(oli<e this incomplete
foo!%
12. Sugar can cause hyperactivity) anxiety) ina(ility to concentrate an! crankiness in
chil!ren%source"
13. Sugar causes a !ecline in tissue elasticity an! function 8 the more sugar you eat)
the more you lose%source"
1-. Sugar is a sticky su(stance an! if left in the (loo!stream instea! of (eing
(urne! as energy" the particles will start to stick to the cells% #s a result) if you
consume a lot of sugar each !ay) you will get more wrinkles an! !ry (rittle nails
an! hair) experience a lack of mo(ility in the 9oints) an! a range of other health
pro(lems%source"
1'. Sugar can cause gallstones%source"
1(. Sugar re!uces the helpful high !ensity cholesterol) known as ED5s%source"
1.. Sugar upsets the mineral relationships in your (o!y) causing chromium an!
copper !eficiencies% source"
1/. Sugar can contri(ute to ec<ema !ue to fee!ing the (a! (acteria in the gut)
which then causes skin issues% source"
1C% Sugar interferes with the (o!y1s a(sorption of calcium an! magnesium%
2". Sugar can contri(ute to foo! allergies an! sensitivities% Sugar a$d& the yea&t $n the
d$ge&t$+e &y&tem* the gut wall ecome& permeale* and part$cle& o% %ood 0l$ke gluten or ca&e$n1
can then tra+el $nto the lood&tream.
21% Sugar increases neural tu(e !efects in em(ryos when it is consume! (y pregnant
women%
Page -' Sugar Detox Challenge www.NaturallyKnockedUp.com
But is will power enou"h%
Can we one !ay 2u&t announce that we3ll ne+er eat re%$ned &ugar& aga$n an! !rastically cut our
consumption of natural sugars@ +or most of us) we1ll (e a(le to for awhile%%%%%%%until we
cave% +or others) they won1t% Sugar has emotional effects as well as physical ones' we
nee! something sweet at parties or after a long !ay) or the comfort foo!s we crave
when sa! or sick%
Dealing with an a!!iction to sugar need& to e done hol$&t$cally4 you need to treat 566 your
&ymptom& % Take care of your (o!y an! help it overcome cravings with the right
nutrition) (ut also take care of your emotional self) an! fin! the root cause of your
!esire for sweets% -f you can !o (oth at the same time you1ll have more success in
ri!!ing your life of constant sugar consumption%
#s our Stan!ar! #merican Diet !ictates) most of us are a!!icte! to refine! sugar% *ot
only !o we !ump it into our coffee) an! inhale cookies) it1s hi!!en in almost every
processe! foo! we (uy% #n! the pro(lem is) the more we eat it) the more our (o!ies
crave it% The unfortunate thing is that sugar can greatly impact our health%
During this B week !u"ar Detox &hallen"e we1ll (e tackling !ifferent issues relate! to
sugar' how to cut it out) what to eat instea!) etc% #n! not only will this challenge help
you to re!uce your sugar intake) it1ll also help you to focus on nutrition as a whole)
since a 1normal1 #merican !iet is full of !ifferent refine! sugars% 2e1ll start you off
slow an! work our way up% :es%%%%%you can go col! turkey) (ut a lot of folks fin! that a
slow transition works (etter an! they stick with the changes longer% #n! - personally
foun! it was the easiest way to get my hus(an! on (oar!% - ma!e small changes at first
an! slowly switche! over to natural sugars (efore eventually cutting our consumption
!own over the course of a couple of months% Ee !i!n1t even know it was happeningF
Gnow :our Hoo! Sugars
The following is a list of sugars% These may not (e health foo!s) (ut they1re healthier
Page -( Sugar Detox Challenge www.NaturallyKnockedUp.com
alternatives to white sugar) an! we1ll refer to them as Inatural sugarsI in this mini
e(ook% Jse all in mo!eration%
Eoney
Jse! since ancient times) honey is ma!e (y honey (ees using the nectar of flowers%
The (ees carry it (ack to the hive insi!e their Khoney sacsL where !ifferent en<ymes
(egin to (reak !own the sugars) (asically pre8!igesting it% The evaporation of water)
com(ine! with a warm environment) transforms this nectar into honey%
Eoney shoul! (e purchase! raw) never heate! over 11> !egrees") an! only minimally
processe!M look for 100N pure% Because it1s unprocesse!) it has won!erful anti8
(acterial) anti8viral) an! anti8fungal properties% 5ocal honey is especially goo! for those
who suffer from allergies) it also contains natural anti8oxi!ants) an! some stu!ies show
that honey may help your (o!y control (loo! sugar levels% #n! raw honey tastes leaps
an! (oun!s (etter than regular ol! store (ought honey . you1ll fin! you won1t nee! to
use near as much%
Eoney is useful for (oth (aking an! sweetening !rinks) etc% 2hen use! in (aking) use
less than the sugar than calle! for 8 a(out O cup instea! of a whole cup% #lso lower the
amount of li/ui! in the recipe (y at least 1&B% +oo! may also (rown more easily so lower
the temperature (y 20 !egrees%
3aple Syrup
;ver the winter in col!er climates) the maple trees store starch within their roots
which rises up the tree in the spring) (ecoming sugars% This sap is then Ktappe!L from
the tree) collecte! in (uckets pipe! in large operations") an! concentrate! (y heating
an! evaporating off excess water% -tLs also a source of the trace mineral manganese as
well as a goo! amount of <inc%
3aple syurp is often foun! in two !ifferent gra!es' # an! B% gra!e # syrup is a lighter
an! slightly sweeter syrup) whereas gra!e B is !arker an! the flavor a (it more
intense% Hra!e B also contains a (it more minerals than gra!e #%
3aple Syrup is useful in (aking though lower the amount of li/ui! in the recipe (y 1&B
of the total amount" an! also goo! for sweetening !rinks an! using in !esserts%
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3aple sugar is also ma!e from the sap from the maple trees . it1s 9ust (oile! !own
even farther than the syrup until it crystalli<es%
;rganic 2hole Cane Sugar
also known as $apa!ura) ,anela) an! Sucanat" This sugar is ma!e (y crushing the sugar
canes an! evaporating the li/ui! sugar syrup over low heat whilst stirre! (y large
pa!!les% -t is then groun! into a grainy sugar% This sugar pro!uct contains (oth the
KsugarL an! the molasses an! contains its original nutrients making it easier for your
(o!y to !igest% Dery useful in (aking an! cooking) it can (e use! in the same amounts as
white sugar% -t also has much of the same texture that white sugar has . making it an
easy swap for those looking to transition their families into natural sugars%
Some sources say that sucanat is !ifferent than other whole cane sugars (ecause the
sugar stream an! molasses stream are separate! !uring processing an! then re8
(len!e! to make for a more consistent pro!uct% -t1s (est to check with each in!ivi!ual
supplier though . internet sources are not always the (est% M8"
3uscova!o Sugar
This is processe! in the same manner as whole cane sugar) (ut tra!itionally uses (oth
lime 9uice an! coconut milk !uring the heating process to remove impurities which rise
to the top as a foam"% -t may have a higher moisture content an! ten!s to (e a (it
sticky% Jse in the same amounts as white sugar) though you may fin! you nee! to very
slightly re!uce the li/ui! in the recipe%
Coconut or palm sugar
These are ma!e from the sweet sap of the flowering stem at the top of the coconut
tree% The sap is (oile! an! concentrate! to form a granular sugar) though the
consistency can range from a paste8like su(stance to a moist granule% These are useful
in (aking as well as sweetening (everages%
3olasses
This (ypro!uct of making refine! sugar8making) is ma!e from the thir! (oiling of the
sugar syrup after the sucrose has alrea!y (een crystalli<e!% -t contains many nutrients
like manganese) calcium) an! iron% 7t can e u&e%ul $n cook$ng 0th$nk aked ean& and &ome meat-
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a&ed meal&1. 6ook %or un&ulphured lack&trap mola&&e& s ma!e from organic cane sugar%
Sorghum syrup
The sorghum grain originates in #frica) an! like our maple syrup here in the Jnite!
States) is a seasonally ma!e sweetener% #fter the harvest of the grain) the stalks are
presse! an! mille! to extract the 9uice which is then heate! an! re!uce! to a thick
syrup% -t is a goo! source of manganese) vitamin B>) ri(oflavin) magnesium an!
potassium% -t can (e use! in place of other li/ui! sweeteners%
Stevia
This sweetener is actually not a sugar) (ut an her( that is sweeter than sugar% ;ften
foun! in grocery stores as a white granulate! pow!er) the plant is actually green . so
the completely unprocesse! version is going to (e a green pow!er% There is (oth
anec!otal evi!ence an! at least one stu!y that suggest stevia) when use! me!icinally)
may have negative effects on fertility% But when use! in mo!eration) this sweetener
!oesn1t affect (loo! glucose levels) so it may (e a goo! choice for someone with severe
insulin issues% To fin! out the in1s an! out1s of stevia) check here%
Gnow :our Ba! Sugars
$efine! sugars are those that are strippe! of their natural properties) to give them a
longer shelf life an! lighter flavor an! whiter look%
2hite Sugar
;ften referre! to as a poisonous) a!!ictive !rug) white sugar is a!!e! to a wi!e array
of foo!s nowa!ays an! consume! in mass /uantities in (ake! goo!s) !esserts) an!
can!ies% The sugar is the result of a process that takes sugar cane) or sugar (eets) an!
processes the sucralose out of the whole foo!&plant% So what we en! up with is 9ust a
very small part of what we starte! from% 2on!er how molasses is so high in nutrients@
7t3& the part o% the &ugar cane that3& not $ncluded $n wh$te &ugar. The whiteness is often cause!
(y a form of (leaching) or (y a!!ing chemicals to the mix to lighten it%
Brown Sugar
Simply put) (rown sugar is exactly the same as white sugar) (ut with a very small
amount of molasses not even enough to affect the nutrient /uantity" a!!e! (ack in%
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Eigh +ructose Corn Syrup
Eigh fructose corn syrup E+CS" comes from corn that is mille! into corn starch an!
then processe! to yiel! corn syrup which is almost entirely glucose% =n<ymes are then
a!!e! to make it a(out C0N fructose% This fructose is then remixe! with an amount of
glucose to make high fructose corn syrup% Depen!ing on the application an! sweetness
!esire!) it can (e mixe! at !ifferent ratios%
#nother name for E+CS on ingre!ient lists is fructose% ta(le sugar) it1s sucrose" The
!ifference (etween these types of sugars is the way our (o!ies (reak them !own%
Sucrose is (roken !own (efore it ever fin!s its way to the liver an! is converte! into
(oth fructose an! glucose) which our (o!y uses% -t !oes get kin! of tricky when you
really focus on sucrose) (ecause it is actually compose! of (oth fructose an! glucose%
2ith sucrose our (o!ies (reak it !own !uring !igestion through a process calle!
hy!rolysis through which it is a(le to regulate the rate of (reak!own% 2ithout this
(reak!own) our (o!ies have a har!er time controlling the rate at which the sugar is
a(sor(e! into the (loo!stream%
;n the other han!) fructose fin!s its way to the liver almost unaltere!) an! the
amount of fructose overwhelms any amount of glucose in it% ;ur liver must then work
har!er to (reak up this su(stance an! remove it from our (o!ies% )e don3t want to
o+erwork an organ that need& to %unct$on properly to expel old hormone&.
#gave
- always hesitate to mention agave as it1s such a controversial sweetener% Some
nutritionists even those well8verse! in tra!itional !iets" recommen! it alone to their
!ia(etic patients% ;thers say it1s no (etter than E+CS% ,ersonally - think it1s one to
(e avoi!e! as it1s extremely high in fructose an! har! for the (o!y to process% -t1s no
longer ma!e from (oile! agave leaves as was tra!itionally practice!) (ut from the
starch of the plant% +or more info check here%
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2eek ;ne' Eigh +ructose Corn Syrup
2e1ve alrea!y talke! a (it a(out how certain sugars can cause health pro(lems) an! -
fin! the (est one to get ri! of first is going to (e high fructose corn syrup% *ot only is
it one of the most processe!) it1s also one of the most prolific in processe! foo!s% So
not only will you (e cutting out sugar in the challenge) you1ll (e slowly cutting out many
!ifferent (oxe!) canne!) an! fro<en foo!s an! replacing them instea! with whole
foo!s ma!e at home% Dou(le (onusF
Check your cup(oar!s) all your (ottles of con!iments) all your (oxes of cereal an!
crackers) your (rea! (ag) an! (asically anything you (uy prema!e from the store% -f
it1s something that another family mem(er still wants to consume PahemP hus(an!s
that aren1t on (oar! with change yet") 9ust mark it with a permanent maker IDo *ot
=atFI an! make a note to search for a hfcs free item the next time you (uy it% 8any
t$me& th$& mean& uy$ng organ$c 9 al&o a plu& 9 a& :;CS $& not allowed $n the&e product&. "

This week) (egin replacing these foo!s with 6no E+CS7 alternatives an! you might as
well start making sure you !on1t (uy items with any type of corn syrup in them"% By the
en! of the week you shoul! (e eating free of any type of corn syrup%
#eek '( &hallen"e: )ur"e and a*oid hi"h fructose corn syrup.
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,hoto cre!it
2eek Two' Choose 2hole Hrains
2hy yes) this is the ISugarI DetoxF <ut ecau&e your ody proce&&e& wh$te %lour& $n the &ame
way a& re%$ned &ugar* it causes all the same insulin fluctuations as white sugar !oes insi!e
your (o!y%
2hole wheat pro!ucts inclu!e all three parts of the wheat (erry the (ran) the germ)
an! the en!osperm"% =ating these three components together (enefits !igestion as
well as nutrient a(sorption% Eere are some /uick facts on whole grain'
*aturally has more fi(er
Because it has more fi(er) it helps with !igestion an! leaves you fuller longer%
Contains more vitamin B>) vitamin =) magnesium) folic aci!) copper) <inc) an!
manganese%
2hite flours an! grains are strippe! of nutrients leaving you eating empty
calories an! not supplying your (o!y with the nutrients it nee!s%
2hite flours an! grains are !igeste! much in the same ways as white sugars)
using up your vitamin B> stores%
$efine! grains increase the insulin response within the (o!y) causing the
pancreas to sen! out insulin to !eal with the increasing amount of sugar in the
(loo!%
#eek '+ &hallen"e: A*oid white flours and any refined "rains.
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#eek ,hree: Desserts
Dessert use! to (e the har!est thing for me to give upF - grew up with !essert each
night after !inner) cookies were (ake! weekly% #n! this week we1re giving up all
sweetsFF This means) no cookies) no can!y) no so!a) or cakes% - !on1t even care if you
make it with a IhealthyI sugar 8 it1s got to goFF =ven unrefine! sugars fee! that !eep
craving for sweets an! in or!er to get control over your !iet) sometimes we nee! to
cut something complete out for awhile% This !oes not inclu!e sugar a!!e! to things
like coffee) tea) or (ake! goo!s like (rea!%"
#n! how many of you rewar! yourself with treats@ - know - !o% 2hen -1ve ha! a long
!ay) nothing soun!s (etter than some chocolate or ice cream% To (e honest) it1s almost
an emotional a!!iction% 2hen -1m tire! or stresse! or 9ust overall emotional) - reach
for it%
So how !o we stop craving@ 2ell) for me there is no easy answer) (ut - have notice!
that the longer - eat a healthy !iet) the less my cravings are satisfie! (y sweets% #n!
the funny thing is) it 9ust !oesn1t seem to have the same taste it !i! years ago when -
live! off the stuff% -1ll (uy something to satisfy that craving an! it 9ust !oesn1t taste
as goo! as - ha! hope!% *ow - try to simply remin! myself how much sugar is actually
in those can!y (ars at the checkout% -s it really worth the (loo! sugar im(alance that
will come from eating it@ Do - really want to risk upsetting my !elicate hormone
(alance for 9ust a few moments of chocolate pleasure@
#eek '- &hallen"e: .i*e up all desserts and sweets.
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#eek /our: 0efined !u"ars
5ast week we gave up all !esserts an! sweets) this week we1re going to go completely
without refine! sugarsF :ou1ll nee! to watch your la(els really carefully an! you1ll have
to swap out refine! sugars for natural sugar in your (ake! goo!s at home% *o more
white sugar) (rown sugar) organic white sugar) evaporate! cane 9uice) or any other
processe! sugar pro!uct% *o more a!!ing any type of refine! sugars to recipes or
!rinks%
3ake sure to refer to page A of this mini eBook for a list of accepta(le natural
sweetenersF
:ou shoul! (e continuing on with the previous weeks1 challenges as wellF
2eek Q1 Challenge' #voi! all high fructose corn syrup%
2eek Q2 Challenge' #voi! all refine! flours an! grains%
2eek QR Challenge' Hive up all !esserts an! sweets%
#eek '1 &hallen"e: A*oid all refined su"ar.
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Dealin" with &ra*in"s
2hile we1re at the point of giving up all refine! sugars) - think this is a goo! place to
start talking a(out cravings% Because the further we go into living free of sugar) the
more our (o!ies might revolt . cravings will intensify% Sugar cravings are tough%
#hy #e 2a*e &ra*in"s
$eason Q1 8 a sign of hormonal im(alance cause! (y a !iet rich in sugar an! refine!
grains% :ou see) when we !on1t eat the right nourishing foo!s for our (o!ies) it causes
nutritional !eficiencies an! (a! !igestion% 2hen that happens) our hormones are out of
whack% Both of these things nutritional !eficiencies an! im(alance! hormones" lea! to
low serotonin% #n! woul!n1t you know) sugars an! simple car(s give us a short (oost of
serotonin 8 a /uick moo! (ooster if you will%
$eason Q2 8 a!renal fatigue) or lowere! function of our a!renals% #gain) this one is
tie! to our (o!ies trying to elevate our moo!% 2hen we are stresse! for perio!s of
time our a!renals have a very har! time regulating hormones an! moo!) which of course
make us crave the things that can elevate it) even for a short amount of time%
Jnfortunately) these short little pick8me8ups !o more harm than goo!%
$eason QR 8 Can!i!a yeast overgrowth% 2hat you nee! to know is all of us have
(acteria an! yeast in our !igestive system% Prolem& ar$&e when Cand$da grow& too $g %or $t&
r$tche&= ,he o+ergrowth can ea&$ly e pro+oked y a round o% ant$$ot$c&* wh$ch k$ll& all o% the
good acter$a $n your &y&tem along w$th the ad. #fter anti(iotics you may (e sick over an!
Page -1' Sugar Detox Challenge www.NaturallyKnockedUp.com
over again) una(le to fight off future infections) an! stuck with symptoms of yeast
overgrowth ec<ema) fatigue) cravings) unsta(le moo!"% This yeast actually fee!s on
sugarF So when you (egin to cut sugar out of your !iet) it (egins to !ie off) which is a
very goo! thing% ,ro(lem is) the yeast !oesn1t want to !ie off) so your (o!y then gets
signale! to eat more sugar%
This of course is 9ust a short list of the reasons we crave sugar) (ut how !o we
overcome them@
-1m no expert) (ut -1ll share with you the few ways -1ve always !ealt with them%
$emove all sweets from the home% Since - rarely (uy sweets for home or (ake
sweets at home) this was /uite easy for me%
Eave fresh veggies cut up an! rea!y to snack on in the fri!ge% This helps me out
immensely when - 9ust want something ri"ht now3
Eave a glass of water% Sometimes when - think -1m hungry) - really 9ust nee! to
hy!rate myself%
Drink a hot (everage% -1ve (een sipping on cups of tea sweetene! with a touch of
honey as well as Teechino&her(al coffee sweetene! with maple syrup% The fact
that it takes so long to sip) seems to melt my cravings away%
-1m making sure - eat some homema!e sauerkraut each !ay or yogurt an!&or
kefir smoothies% These fermente! an! culture! pro!ucts are a won!erful source
of goo! (acteria to help me (alance my gut flora an! take away cravings%
-ncrease my intake of /uality protein an! fats%
Consume more coconut oilF ;ne of my favorite oils is also an anti fungal which
helps get ri! of the yeast% -1ve also hear! that coconut oil can help (ecause the
me!ium chain fatty aci! (reaks !own an! is rapi!ly meta(oli<e! to glucose thus
provi!ing a source of the energy your sugar craving is telling you that you nee!%
;n the same note) garlic !oes the same thing) so - whip up some garlic her(
(utter to sprea! on toast) potatoes) or rice%
Drink a mix of honey an! apple ci!er vinegar%
Page -1( Sugar Detox Challenge www.NaturallyKnockedUp.com
#eek /i*e: 4uick Breads
#lthough you shoul! alrea!y (e cutting out white (rea!s) all (rea!s !o effect insulin
levels to some extent) even whole grain (rea!s% =very time you eat a sugary or starchy
foo!) it actually enters the (loo! as glucose% #n! it1s the 9o( of your hormone insulin
to make sure that the glucose taken out of the (loo! (loo! stream an! into the cells of
your (o!y% -nsulin is also responsi(le for turning unuse! glucose like when you eat a
!iet high in starchy car(s" into fat an! storing it on your hipsF"%
Suick (rea!s inclu!eM pancakes) waffles) muffins) (anana&<ucchini (rea!s) an!
(asically any flour pro!uct ma!e without yeast of some sort . crackers as well%
2hy not #55 (rea!s@ 2ell%%%%%%-1ve foun! that most people really !on1t like the !rastic
change in !iet% '8" So don3t worry aout read& made w$th yea&t 0&andw$ch-type read1. 7t3& &t$ll
legal at th$& po$nt4 we3ll d$&cu&& $t later. #n! /uick (rea!s ten! to (e either ma!e with a lot
of sugar or a lot of sugar is use! 6on7 them% #n! even though the sugar use! is
consi!ere! IwholeI it is still sugarF
P*ote for pregnant an! nursing women 8 #t this point in the challenge - personally woul! not worry
a(out cutting out /uick (rea!s% >our ody need& ma2or nutr$ent& %rom other %ood&* &o cutt$ng out the&e
empty calor$e& may e ene%$c$al to you. But - also know that pregnant women often crave car(s for
/uick energy) an! in that case . consume whole grain pro!ucts ma!e with natural sugars% -f you are
concerne!) talk to your health care professional%
#eek '5 &hallen"e: A*oid all 6uick breads.
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#eek !ix: 7imit Natural !u"ars
-t1s getting tougher%%%%%an! you1ve all (een !oing phenomenally well% :ou1ve given up high
fructose corn syrup) you1ve given up any an! all refine! sugars an! last week you gave
up /uick (rea!s% This week we1re going to severely cut our consumption of even
InaturalI sugars% Because while these sugars contain all of the Ho! given nutrients in
them) they still affect our insulin levels the same way that white sugar !oes) 9ust more
slowly% They also fee! the !esire for sweets%
This challenge this week is to not consume more than 1 tsp of natural sugars per !ay%
This means in any (everage you !rink) topping for oatmeal) an! honey on your yogurt%
Become accustome! to noticing how much extra sugar you put on an! in your foo!s%
P*ote for pregnant an! nursing women 8 #t this point in the challenge - personally woul! not worry
a(out cutting (ack on sugar to this extent% >our ody need& ma2or nutr$ent& %rom other %ood&* &o
cutt$ng out the&e empty calor$e& may e ene%$c$al to you. 7% you are concerned* talk to your health
care pro%e&&$onal.
#eek '8 &hallen"e: 7imit added natural su"ars to ( tsp per day.
Page -1/ Sugar Detox Challenge www.NaturallyKnockedUp.com
#eek !e*en: Breads and !tarchy /oods
I:ou want me to !o what@F@I
IBut -1ve alrea!y cut out sweets) an! even limite! natural sugarsFF7
Before we get to this week1s challenge) let1s talk a (it more a(out what we1re trying
to !o here% 2eLre not !epriving ourselves of sugar 9ust to see how long we can last)
we1re !oing this to put an en! to the hol! that sweets have over our taste (u!s an!
our (o!y as a wholeF Sometimes this takes completely cutting out the foo!s that
trigger our senses to want more% -t helps (ring our (o!ies (ack into (alance) so that
when we !o have small amounts of sugar) we1re satisfie! an! content without
consuming the entire (ag of 3431s%
-1m preparing to see a large num(er of you (olt an! run as fast as you1! run if - tol!
you to go eat liver% T- won1t% *ot yet anyways%U But - hope you1ll press through an!
make it to the en!F :our (o!y !eserves this% 9ou !eserve thisF
This weeks challenge will (e multi8layere! as we focus not only on the IsugarsI we
consume) (ut also on the starches%
PPP-f you have a severe issue with sugar a!!iction or are trying to overcome health
issues !ue to yeast overgrowth) we1ll (e cutting out as many starches as possi(le% This
inclu!es (rea!s) chips) potatoes) pasta) rice) oatmeal) etc% -f you must) try to inclu!e
9ust one serving per !ay an! eat it earlier rather than later% +ill your meals with /uality
protein eggs) chicken) (eef) !airy" an! extra veggies instea!%
PPP-f you1re the type of person that can have a (owl of chocolate in front of you an!
not (e tempte! an! you !on1t eat sweets or crave starches every!ay) you !on1t have
to (e as strict) (ut let1s try an! keep one meal a !ay free of these ma9or starches an!
cut out those 1snacky1 starches like chips%
P+or pregnant an! nursing women 8 Become aware of the /uantities of starches you1re consuming an!
(egin to change the ratios you see on your plate% -nstea! of 2 rolls for !inner) have another helping of
veggies an! consume 9ust one% :our (a(y might 9ust thank you for those a!!itional nutrients% '8" But
please !on1t go cra<y an! severely restrict your !iet) lest your (o!y hea! to !etox mo!e% -f you are
concerne!) talk to your health care professional%
#eek ': &hallen"e: 7imit starchy foods.
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#eek ;i"ht: No Added !u"ar
:ou1re on week eight of the challenge%%%%%%9ust one more week of cutting an! snipping
foo!s out of the !iet% #s we get near the en!) this final challenge may (e one of the
toughest of all 8 no a!!e! sugars in anything% That means no honey) no whole cane
sugar) no maple syrup%%%%%no sugarF
#n! yes) you can !o it%
:ou have the !rive an! the willpower) you may 9ust nee! to !ig a little !eeperF Switch
to meals where sugar won1t (e misse! eggs for (reakfast instea! of oatmeal or
pancakes" an! use fruit when you nee! something a little sweet%
2eek Q1 Challenge' #voi! all high fructose corn syrup%
2eek Q2 Challenge' #voi! all refine! flours an! grains%
2eek QR Challenge' Hive up all !esserts an! sweets%
2eek Q? Challenge' #voi! all refine! sugar%
2eek Q0 Challenge' #voi! all /uick (rea!s%
2eek Q> Challenge' 5imit a!!e! natural sugars to 1 tsp per !ay%
2eek QA Challenge' 5imit starchy foo!s%
#eek '< &hallen"e: No added su"ars of any kind.
Page -2" Sugar Detox Challenge www.NaturallyKnockedUp.com
- hope you1ve en9oye! an! learne! a lot over the last couple of months% #n! - truly
hope that you1re now on a path to (etter healthF -f not 8 if you1ve (een !elaye!) or
fallen off the wagon a time or ten 8 !on1t (eat yourself up% 2e all fallM we1re only
human% Vust know that eating healthy is a 9ourney an! you1ll get there% Take it 9ust one
!ay at a time%
,he .ood )oints of !u"ar
*ow with so many weeks gone (y where you1ve learne! a(out the negative aspects of
sugar) let1s talk a(out the goo! aspects% Because many whole foo!s fruits) veggies)
etc" !o contain natural sugars%
;ur (o!ies actually use small amounts of sugar on a regular (asis for (rain function%
#lthough the (rain makes up a small percentage of the overall (o!y weight) it uses
a(out 00N of the sugar energy in the (o!y% source" ,ro(lems arise when we consume
too much) as our (rains experience a IhighI an! then a ma9or lull when insulin pulls
(loo! sugar levels (ack !own% This leaves us feeling foggy an! unpro!uctive% 3ore
rea!ing on glucose an! the (rain"
-t1s also (een shown that small amounts of sugar help in the movement of our I/uick
movingI muscles% 3akes me think that may(e it was /uite the Divine plan for our sweet
fruits to ripen in summer an! fall%%%%the times we nee! to move at a faster pace an! get
more !oneF *o 8 - !on1t really nee! to think a(out that at all) the 5or! always plans his
creation perfectly%
Page -21 Sugar Detox Challenge www.NaturallyKnockedUp.com
So not all su"ar is bad) an! even consuming a sugary treat every now an! again is 9ust
fine once you1ve gotten past the point of cravings an! have a healthy (o!y% The
pro(lem is that we1ve (ecome so accustome! to eating sugar all the time that we
create emotional an! physical attachments to it% ;nce we1ve (een a(le to !eal with our
issues of overin!ulgence) we can work to create new) an! healthier) relationships with
!essert%
/rom 2ere on =ut
The challenge is over% So how !o you go a(out eating now@
2ell) !iving hea! first into a (ag of $eese1s ,eanut Butter cups is not the way to go
a(out itF *or is (aking a cake or (atch of cookies% :ou see) eight weeks is really a very
short amount of time to try an! get your sugar cravings un!er control% Different
!octors an! nutritionists liken sugar a!!iction to cocaine a!!iction) saying it takes
years to fully get over the a!!iction to sweets% #n! your (o!y is pro(a(ly loving you
right now) allowing it to function at its peak level%
Page -22 Sugar Detox Challenge www.NaturallyKnockedUp.com
5iving without sugar will (e !ifferent for everyone) (ut all of us nee! to (e min!ful of
the foo!s we eat% Eere are a few (asic gui!elines to help you !eci!e what your !iet
shoul! look like%
Dessert !oes not nee! to (e consume! every!ay% -n my opinion) it1s a once a
weekly in!ulgence . if that%"
The goo! 5or! gave us honey an! maple syrup as well as other natural
sweeteners 8 yet this !oes not mean we shoul! overuse them%
:our health !ictates how much sugar you shoul! consume% -f you have any health
pro(lems) you shoul! stay away from sugar as much as possi(le%
-n *ancy #ppleton1s (ook ISuici!e (y SugarI recommen!e! you rea! if you can
(orrow&(uy a copy" she recommen!s no more than 2 teaspoons at a time of any sugar"
an! no more than 2 Ta(lespoons in one !ay% Both seem to (e very appropriate
recommen!ationsF #n! very sustaina(le in a !iet%
side note > 1.+ "rams of su"ar are e6ual to ( teaspoon, so if you$re checkin"
labels > +5 "rams would be about + ,ablespoons of su"ar. ? also su""est
measurin" for the time bein", until you "et used to what a teaspoon of su"ar looks
like.
-n my home) living without a lot of sugar has (ecome a way of life% #n! the !ays we
(egin to consume more are the very !ays we see our health !eclining% 2e regularly
stick to honey) maple syrup) an! whole cane sugar) an! they are currently the only ones
- have in my home% +or me they are (u!get frien!ly when use! occasionally) an! often
availa(le in my area%
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The pictures scattere! throughout this e(ook are actually sweets an! !esserts -1ve
ma!e using natural sugars% The (est part is . no one can tell the !ifferenceF
3y favorite ways to use honey'
;n Eomema!e :ogurt
+ake #lmon! Voy Cookies raw"
-n Black Bean Brownies
$aw +u!ge
$aw Chocolate I,u!!ingI
Eomema!e ,eanut Butter Cups
3y favorite ways to use maple syrup'
Eomema!e 3arshmallows
2hippe! Cream
Danilla Gefir -ce Cream
as a sweetener in chai tea or her(al coffees
+avorite uses for whole cane sugar'
Chocolate 3ousse Cake
Gom(ucha
Gefir So!a
+or more recipes using natural sugars) you can check out the ones - use myself at
www%*aturallyGnocke!Jp%com&recipes or you may (e intereste! in purchasing an e(ook from'
Gate at 3o!ern #lternative 3ama 8 her (ook is Treat :ourself' $eal +oo! Desserts) inclu!es R2 recipes
an! sells for WA%C0%
Gatie at Gitchen Stewar!ship also has an e(ook calle! Smart Sweets that inclu!es R0 recipes an! sells
for WC%C0%
3arilyn at Vust 3aking *oise has an ice cream e(ook) Vust 3aking -ce Cream) that inclu!es over A0
recipes for ice cream) gelaots) an! sor(ets% This (ook sells for W12%00 an! procee!s go to their mission
work in Eon!urus%
-f you1ve en9oye! this mini eBook an! want to share it with others) please refrain
from sen!ing your copy to frien!s an! family% -nstea!) please let them know they can
fin! their own copy at www%*aturallyGnocke!Jp%com% Thank you for showing respect
for the work - !o%
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