CERTIFIED COACH › 2016 › 11 › 21dsd-s… · 21/11/2016 · Adrenal Fatigue or Dysfunction ! Myelopathy ! Neuropathy ! Insulin Resistance ! Type 2 ... to complete this step.)

CERTIFIEDCOACH

g e t t i n g s t a r t e d

1S E S S I O N

!  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

THE IMPACT OF SUGAR ON THE BODY

!  Mood Swings !  Acne, Rashes !  Premenstrual

Syndrome (PMS) !  Painful Periods !  Unrestful Sleep

!  Fatigue !  Muscle Fatigue

or Weakness !  Susceptibility

to Colds and Flu !  Other Food Addictions

SHORT 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

LONG TERM


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


#  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 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.

5 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 e-mails and select your start date (21DSD online membership program only).

3 DAYS 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!

1 DAY BEFORE DETOX

SELECTING A LEVEL

2

3

1 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

SELECTING A LEVEL

SELECTING A LEVEL

Don’t bea hero!

SELECTING A LEVEL

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

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


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.


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


THE “YES” FOODS real, whole, low-glycemic foods from nature

MEAT & EGGS !  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

VEGETABLES, NON-STARCHY !  Eat a variety of leafy and crunchy, cooked and raw

VEGETABLES, STARCHY !  Check serving sizes for foods on the limit list. If you will be

following the ENERGY modification, you may consume larger portions.


NUTS & SEEDS !  Preferably raw, organic

FRUIT !  1 green-tipped banana, green apple or grapefruit per day, only

DRINKS !  almond milk (unsweetened), coconut milk/cream (full-fat),

coffee/espresso, mineral water, seltzer/club soda, teas (herbal, green, black, white, etc.—unsweetened), water


processed and low-nutrient foods

REFINED FOODS !  Gluten-containing grains (whole, half, or otherwise) !  Legumes and “secret grains”

DAIRY !  Non-fat or low-fat dairy !  Levels 1 & 2 may include full-fat dairy !  Level 3 is no dairy except butter and ghee

THE “NO” FOODS

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).

VEGETABLE/SEED OILS

!  Canola, soybean, corn, and cottonseed oils

NUTS & SEEDS

!  Peanuts and cashews

BEVERAGES !  Alcohol !  “Processed” drinks !  Juice and sweet-tasting drinks

THE “NO” FOODS processed and low-nutrient foods

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

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


DRINKS – 1 cup total per day !  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


DAILY SUCCESS LOG

DAY 0 SLEEP TIME & QUALITYto bed last night

woke up today

excellent

good

fair

poor

EXERCISEtime type

MOOD & ENERGYexcellent

good

fair

poor

WHAT I ATE FOR …Breakfast

Lunch

Snack (optional)

Dinner

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”)

THAT’S A WRAP !

You’ve got this!

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CERTIFIED COACH › 2016 › 11 › 21dsd-s… · 21/11/2016 · Adrenal Fatigue or Dysfunction ! Myelopathy ! Neuropathy ! Insulin Resistance ! Type 2 ... to complete this step.)