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10-DaySugar-FreeReal-FoodReset
2Copyright2014.Allrightsreserved.
Thisguidecontainstheopinionsofitsauthor(s).Thecontentinthisguideismeanttoserveasusefulandeducationalinformation.Theinformationprovidedinthisguideshouldnotbeusedtodiagnoseortreatanydisease,andshouldnotbeusedasasubstituteformedicalcare.Nutritionalneeds,likeanyotherneed,differdependingonavarietyoffactorsincludingage,sex,andhealthstatus.Ifyoususpectyouhaveaseriousmedicalcondition,youarestronglyurgedtoconsultaqualifiedhealthpractitioner.Ifyouarepregnant,breastfeeding,orhaveaserioushealthcondition,pleaseconsultyourpractitionerbeforemakinganychoicesinrelationtotheinformationgiveninthisguideorasapartofthisprogram.
PhotographybyAhmeeAl-Hendi.
Thankyouforrespectingcopyrightonthesematerials.Noportionofthesematerialsmaybeshared,reproduced,distributedorotherwisetransmitted,includingallelectronicandmechanicalmethods,withoutpriorexpressconsentoftheauthors,exceptinthecasesofsomenoncommercialusespermittedbycopyrightlaws.
Thisisadigitalproduct.Withproofofpurchaseoneprintedcopyispermitted.
eatlesssugar
…you’resweet
enoughalready-unknown
10-DaySugar-FreeReal-FoodReset
3Copyright2014.Allrightsreserved.
TABLE OF CONTENTS Congratulations............................................................................................................................................5
DefiningSugar..............................................................................................................................................6
ButIDoNeedSomeSugar,Right?...................................................................................................6
HowMuchSugarIsTooMuch?.......................................................................................................6
I’mEatingHowMuchSugar?...........................................................................................................7
RecognizingSugaronFoodLables...................................................................................................7
Top10DangersofSugar..............................................................................................................................8
EatingforExceptionalEnergy....................................................................................................................10
Top10BloodSugarBalancingFoods..........................................................................................................10
RealFoodReset:TheBasics......................................................................................................................12
RealFoodReset:5DayMenuPlan...............................................................................................13
RealFoodReset:PrepSchedule....................................................................................................14
RealFoodReset:ShoppingList.....................................................................................................15
RealFoodReset:TheRecipes...................................................................................................................17
Breakfasts...........................................................................................................................................17
Lunches...............................................................................................................................................19
Dinners...............................................................................................................................................21
SidesandSnacks.................................................................................................................................26
DipsandDressings..............................................................................................................................29
CurbThoseCarbCravings..........................................................................................................................31
10-DaySugar-FreeReal-FoodReset
4Copyright2014.Allrightsreserved.
AboutTheAuthorsVeronicaQubrossiisapassionateHolisticNutritionist,whobegantakingherhealthintoherownhands
afterstrugglingwithdigestiveandmentalhealthissues.Veronicanowaimstoempowerothersto
reclaimhealthjustasshereclaimedherownhealthandwellness.WhenVeronicaisn’tpracticing
nutritionormanagingHealthoholics,youcanprobablyfindherathomecookingupastorm,readinga
goodbook,orplayingwithherenergetic(andbrilliant!)toddler.
MelanieThomashasalwaysbeenanurturer;whetheritwasraisinghertwodaughters,duringher22
yearsasachildcareprovider,ornowasaHolisticNutritionist.MelaniehasalsotrainedinIridology,
Electro-dermalScreeningandEnergyMedicine,givingherthetoolstohelpherclientsalongthepathto
optimalhealth.
Bothladiesenjoyworkingalongsideoneanother,andmakeagreatmother-daughterteam!
10-DaySugar-FreeReal-FoodReset
5Copyright2014.Allrightsreserved.
Congratulations!
Rightoffthebat,giveyourselfahugepatonthebackfortakingthisopportunitytokicksugartothe
curb.Iwanttosayagiant“waytogo”toyoufortakingthissteptoimproveyourhealth,reachyour
goals,andbeyourbestself!
Sugar,inoneformoranother,isinnearlyeveryprocessedandpackagedfoodwemaypurchasein
NorthAmerica;makingitsomewhatdifficulttoavoid–unlessyou’rewellinformedandcareful.Forthe
next10days,we’regoingtoavoidsugarinalmosteveryformandlearntoenjoydelicious,realfoodfor
theflavour–butalsoallthebenefitsitoffersus.
Sugaristhenewsmoking.NoneofusenjoythehealthchallengeswefaceasaNorthAmericansociety,
whetheritisobesity,diabetes,heartdisease,chronicinflammatoryconditions,orcancer.Scienceis
nowshowingthatourhabitofeatingprocessedandsugar-ladenfoodsistheleadingcauseofmostof
theseformidabledegenerativediseases.
The10-DaySugar-FreeReal-FoodResetisdesignedtohelpyou:
• dramaticallyreduceyoursugarconsumptionbyincreasingyourawarenessofhiddensugars
• eatforexceptionalenergybylearningtobalanceyourbloodsugarlevels
• curbcarbcravingsbyretrainingyourtastebudsand
• developsustainable,health-promotinghabits!
Sure,sugarisatoughhabittoquit.Somedescribesugarasbeing8xmoreaddictivethancocaine!
Wowzers!Thatbeingsaid,youcandothis…we’lldoittogether.I’veincludedeverythingyouneedin
thisprogramtobesuccessful!Now,let’sgettoit!
BesuretojoinourPrivateFacebookgroup,andshareyourexperience!
Ilookforwardtothenext10days,
10-DaySugar-FreeReal-FoodReset
6Copyright2014.Allrightsreserved.
DefiningSugar
Allplantfoods,includingfruitsandvegetablesalongwithbeansandlegumes,containsomelevelof
sugars,becausethatishowplantsstoreenergyintheir“bodies”.However,forthepurposesofThe10-
DaySugar-FreeReal-FoodResetweareusingtheterm“sugar”morecolloquially–inlayman’sterms.
Sugaristheconversationaltermfrequentlyusedtodescribeshort-chained,orsimple,carbohydrates.
Sugars,whichhaveasweettaste,comefromavarietyofplantfoods,however,aremostcommonly
extractedfromsugarcaneorsugarbeet.
It’struethatsugarisa“natural”product,anddoescomefromaplant.But,thisrefined,sweet,white,
crystallinepowderhasbeenprocessedtothepointthatitisdevoidofanynutritionalvalueandactually
provingharmfultoourhealth.Canyouthinkofanyplant-based,white,crystallinepowdersthatare
healthyforus?…NeithercouldI.
ButIDoNeedSomeSugar,Right?
Ireadyourmind,didn’tI?
It’samisconceptionthatweneedsugarsinourdiet.Wedorequireglucosetopowereachcellofour
body.Butthegoodnewsis,wecanderiveglucosefromthecomplexcarbohydratesinmanyplant
foods,andevenfromthefatsinourdiet(throughaprocesscalledgluconeogenesis)whenneeded.In
short,wedonotneedtoeatstraightsugars.Atall.
Howmuchsugaristoomuch?
Theamountofsugarthatwouldbeconsidered“toomuch”changesdependingonyourmetabolicrate,
activitylevel,geneticpredispositionsandcurrenthealthstatusamongotherfactors.
TheWorldHealthOrganization(WHO),whichisresponsibleforprovidinggloballeadershiponmatters
ofhealth,recentlyreleasedupdatedrecommendationsregardingtheamountofsugarhumansshould
consume.TheWHOrecommendsthatnomorethan5%ofdailycaloriesarefromsugar,including
sugarsnaturallyoccurringinitemslikefruitsandhoney.
10-DaySugar-FreeReal-FoodReset
7Copyright2014.Allrightsreserved.
Forthe“average”adult,thatworksouttonomorethanacombined6teaspoonsofsugarperday.One
bowlofjust14FrostedMini-Wheatscontainstheentireday’srecommendedamountofsugar,and
that’sbeforeyouaddanymilkorfruit.Wow.
I’meatinghowmuchsugar?
Sugarhidesinnearlyeveryprocessed,packaged,pre-preparedandoftenrestaurantfood.Products
rangingfromoatmealtolunchmeats,yogurttoenergybars,bagelstoketchup,andfrompastasauceto
applesauce,NorthAmericansconsumesugarinmosteveryfoodweeat.
Everysingleyear,theaveragepersonnowconsumes150lbsofrefinedsugar,andsomeestimatesreach
ashighasawhopping180lbs.Asrecentlyasthe1900s,theaveragepersonateonlyaboutone5lbbag
ofsugarannually.Tobreakitdownevenfurther,thatequatestoyoueating¼-½poundofsugarevery
day!Americanchildrenareeatinganaverageof34teaspoons(1/3lb)ofsugaraday.
RecognizingSugaronFoodLabels
Oneofthereasonsthatweconsumeasmuchsugaraswedo,isbecausewedon’trecognizeallthe
namesthatsugarhidesunderonlabels.Belowisa(non-exhaustive)listofmanyofthewordstowatch
outfor:
AgaveNectar/Syrup CornSyrup InvertSugar RawSugar
BarleyMalt DateSugar Lactose RefinedSugar
BeetSugar DemeraraSugar Maltodextrin Sucanut
BrownRiceSyrup Dextrin Maltose Sucrose
BrownSugar Dextrose MaltSyrup Sucralose(it’sartificial)
CanCrystals Fructose MapleSugar Sugar
CaneJuice FruitJuice MapleSyrup Syrup
CaneSugar Glucose Molasses Treacle
Caramel GoldenSyrup MuscovadoSugar Turbinado
CoconutCrystals/Syrup Honey PalmCrystals/Sugar YaconSyrup
10-DaySugar-FreeReal-FoodReset
8Copyright2014.Allrightsreserved.
Top10dangersofsugar
1. Addiction
Whenbrainresponsesaremeasuredduringsugarintake,thesameareasofthebrainlightupas
withtheintakeofseveralillicitdrugs.Moreover,sugarappearstobeuptoeighttimesmore
addictivethancocaine.Thismaybegintoexplainwhymostofusfinditdifficulttocontrol
ourselvesaroundhigh-sugarfoodsifwepartakeevenalittle.Whenitcomestoeliminatingsugar,
you’lllikelybemoresuccessfulifyougo“coldturkey”.1.http://www.ncbi.nlm.nih.gov/pubmed/23719144
2. WeightGain
Sincethe70swe’vebeentoldthatfatistheenemy.Thesciencetothecontraryisnow
overwhelming.Itisclearthatsugaristhemajorcontributortoweightgain.Withnearly70%of
NorthAmericans,including40%ofchildren,beingoverweight,it’sobviouslyaseriousissue.
3. MineralDepletion
Thecompoundsneededtodigestandabsorbnutrientsarepresentinmostwholefoods.
Unfortunately,allthenutrientshavebeenremovedfromsugarintherefiningprocess,meaningthat
ourbodiesactuallyleachnutrients,likeminerals,fromotherareasofourbodiesinordertoprocess
thesugar.Weoftenhearofsugarasbeing“emptycalories”,butI’mgoingontherecordyetagain
tosaythatthecaloriesfromsugarareworsethanzero.Asjustoneexample,foreverymoleculeof
refinedsugarweingest,weuseup54moleculesofMagnesium,amineralwhichisessentialforover
300bodilyfunctions.Notgood.
4. SuppressedImmuneSystem
Asingleteaspoonofsugarhasbeenshowntosuppressimmunefunctionforuptofourhours.
Additionally,sugarcontributestoanacidicenvironmentwithinourbodies;astatewhichpromotes
thegrowthofyeast,virusesandbadbacteria.
5. BloodSugarSpikes
Bloodsugarspikesleadtoanincreasedoutputofthehormoneinsulin,alongwithotherundesirable
outcomeslikefurthercravings,reactivehypoglycemiaanddiabetes.Abloodsugarrollercoasteris
thecauseofmanynot-so-goodsymptomsincludingfatigue,nervousness,crankinessandirritability.
10-DaySugar-FreeReal-FoodReset
9Copyright2014.Allrightsreserved.
6. IncreasedInflammation
Sugarintakecreatesanacidicenvironment,promotestheoutputofpro-inflammatoryinsulin,and
depletesminerals;allofwhichmaycontributetoinflammatoryconditionslikearthritis,acneand
dermatitis,colitisandauto-immunediseases(ofwhichtherearenoshortage).
7. IncreasedStressResponse
Whenweconsumesugar,ourbodyexcreteshigherthannormallevelsofstresshormones,
specificallyfromouradrenalglands.Overtime,thistiresouradrenalglands,andreducesour
overallabilitytocopewithstressors.Adrenalfatigueiscorrelatedwithgeneralfatigue,chronic
headaches,PMSinwomen,cloudythinking,moodswingsand/ormooddisorderslikenervousness,
anxietyordepression.
8. ReducedThyroidFunction
Ouradrenalglandsareintricatelylinkedwiththefunctionofourthyroidgland.Therefore,as
adrenalfunctioniscompromised,soisthyroidfunction.Symptomsassociatedwiththyroid
insufficiencyincludelowlibido,thinninghair,musclepain,andanoverallfeelingofexhaustionnot
relievedbysleep.
9. DentalCaries
Dentalcaries,alsoknownastoothdecay,affectnearlyalladultsinindustrializedpartsoftheworld.
Poororalhealthisanepidemic.Sugarsarehighlylinkedwiththedemineralizationofteeth.When
sugarentersthemouth,thebacteriainourmouthreactandproduceacid,whichweakensourtooth
enamelandcausesthelossofmineralslikeCalcium.
10. IncreaseRiskofMostDegenerativeDiseases
Becausesugaracidifiesthebody,causesinflammation,leadstodemineralization,lacksnecessary
nutrients,andpromoteshormonalimbalance–sugarisalsoamajorcontributingfactorinnearly
alldegenerativediseases.Sugarisimplicatedinthedevelopmentofarthritis,allergies,
autoimmunedisorders,mentalillnessincludingdepression,diabetes,obesity,cardiovascular
disease,andevencancer.Sugaristheprimaryandpreferredfoodforcancercells,soitpromotes
morerapidgrowthinestablishedcancersaswell.
10-DaySugar-FreeReal-FoodReset
10Copyright2014.Allrightsreserved.
EatingForExceptionalEnergy
Eatingforexceptionalenergyisunbelievablysimple.It’samatterofreducingglycemicload.
Glycemicloadisthemeasureofhowquicklysugarsenteryourbloodstream.Thegoalistohavegradual
increasesinbloodsugar,withsustainedenergyovertime;ratherthanthehugespikesandcrashes
causedbysimplesugars.Toaccomplishthisgoalweneedtoincludefourthingswitheveryeating
opportunity:
Top10BloodSugarBalancingFoods
1. Darkgreenleafyvegetables
Includingkale,spinach,collardgreens,dandeliongreens,chardandmore.
Greenleafyvegetablesprovideafeelingoffullnessalongwithmicronutrientsandfibretoaid
digestionandkeepthingsmoving.
2. Healthyfats
Includingavocado,coldpressedoliveoil,coconutandcoconutoil,flaxoilandmore.
Avocado,highinmonounsaturatedfat,slowsreleaseofsugarsintothebloodstream,whichlessens
insulinrelease.Italsocontainsacompound(beta-sitosterol)whichlowersinflammation.Oliveoil
promotesreleaseofleptin,anappetitesuppressinghormone.
3. Ceyloncinnamon
A2003studyintheJournalofDiabetesCareshowedcinnamonmaycausemuscleandlivercellsto
respondmorereadilytoinsulin.Asabonus,Ceyloncinnamonappearedtoreduceriskfactorsfor
cardiovasculardisease,includinghighbloodsugarlevels,triglycerides,andcholesterol.1/2tsp
dailyloweredbloodsugarby20%.
ComplexCarbs Protein
GoodQualityFat
Fibre
10-DaySugar-FreeReal-FoodReset
11Copyright2014.Allrightsreserved.
4. NutsandSeeds
Includingalmonds,walnuts,pecans,pumpkinseeds,sunflowerseedsandmore.
Nutsandseedsarethebeginningsofanentirelynewlife.Theyarechockfullofvitamins,minerals,
fattyacids,proteins,enzymesandfibre.Whatelsecanyouaskfor?
5. Chia
Thesenutrientdenselittlegemsareeasiertodigestthantheever-popularflaxseedsbecausethey
canbebrokendownbystomachacid,releasingthehealthyfats.Asmentioned,fatsandfibreslow
digestionandthereleaseofglucoseintotheblood,loweringtheinsulinresponse.
6. Berries
Includesblueberries,raspberries,boysenberries,strawberries,cranberriesandevencherries.
AstudypublishedintheJournalofNutritionin2010statedblueberriesincreasedinsulinsensitivity
andmaypreventat-riskindividualsfromdevelopingdiabetes.Berriesarefullofantioxidantswhich
helpprotectyourbodyfromdamage.Cherriesmayreduceinsulinproductionby50%.
7. BeansandLentils
Highinfibre,protein,andcomplexcarbs;beansandlentilsdigestslowlyandsteadily.Thishelps
stabilizeyourenergylevelsoveralongerperiodoftimeandavoidapost-mealcrash.
8. QualityAnimalProtein
Includingwild,sustainablycaughtfish,organiceggs,free-runpoultry,andgrass-fedmeats.
Thecombinationofproteinandfatslowsdigestionandasatisfiedfeeling.Animalproductsfrom
animalsthatareethicallyraisedandfedanaturaldiet,tendtobehigherinthe“healthyfats”.
9. Mangos
Packedwith20differentvitaminsincludingA,C,andfolate,mangos,areasweettastingsuperfood!
Mangiferin,aphytonutrientfoundonlyinmangoshasananti-diabeticeffect.
10. Spices
Notablyfenugreek,garlic,onion,turmeric,cuminseeds,ginger,mustard,curry,andcoriander.
Manyspiceshelpimprovedglucosestorage,glucosetoleranceandutilizationinthebody;thatisto
saythewaywedigest,burnorholdontosugars.
10-DaySugar-FreeReal-FoodReset
12Copyright2014.Allrightsreserved.
-Dr.Suess
Real-FoodReset:TheBasics
Avoid…
Sugars
Norefinedsugars,period.Forthepurposesofthisreset,wearealsogoingtoavoidnaturalsugarslike
honey,maplesyrup,jams,coconutsugar,andsoon.
Alcohol
Alcohol=sugar.
Grains
Grainsaregenerallyhighglycemicandrelativelylownutrient-density.Manyfloursraiseourbloodsugar
levelsmorethantablesugardoes.
Dairy
Thedairyproductswetypicallypurchasearehighlyprocessedfoodsthatareusuallyhighinbothnatural
andaddedsugars.
ExcessiveAmountsofFruits
Freshorfrozenfruitsonly.Nocannedordriedfruits.Capyourfruitintakeat3portionsperday.
Juice
Juice=sugar.Avoidevenveggiejuiceforthenext10days,especiallythoseyouhaven’tmadeyourself.
AnythingArtificial
Including,andespecially,artificialsweeteners.
You’reofftogreatplaces!
Todayisyourday!
Yourmountainiswaiting,sogetonyourway!
10-DaySugar-FreeReal-FoodReset
13Copyright2014.Allrightsreserved.
Real-FoodReset5-DayMenuPlan
Thismenuplanisfreefrom:gluten,grains,dairy,soy*,corn,refinedsugars,andnaturalsweeteners.In
placeswheremeatsareused,anequallytastyandhealthfulvegetarianoptionisofferedinthenotes
undertherecipe.*withtheexceptionoffermentedtempehinavegetarianalternative.
Thedinnersincludedaresuitableforfamiliesupto4people,whilebreakfasts,lunchesandsnacksare
calculatedforjustoneperson–theycanbeeasilyscaledup,butyouneedtoadjustyourshoppinglist.
Enjoy!
Day1 Day2 Day3 Day4 Day5Breakfast Pancakes
toppedwithberriesandbanana
Boiledeggsonbedofmixedgreens&veg
GreenTropicalSmoothie
GreenEggs LazyAppleCrumble
Snack GreenApplewithCinnamonAlmondButter
BerriesandSuperSeedMix
GreenApplewithCinnamonAlmondButter
VeggiesticksandSundriedTomatoHummus
BerriesandSuperSeedMix
Lunch BananaBlueberryMuffinsandsidesalad
LeftoverDetoxSoup
ChickenCashewCaesarSalad
Leftovernoodles,MarinaraandMeatballs
BananaBlueberryMuffins
Snack CelerySticksandSundriedTomatoHummus
KaleChips CheezCrackers ½avocadowithseasalt,hempandchiaseeds
KaleChips
Dinner WarmingWinterSoup&CheezCrackers
CrockPotChicken&RootVeggies
MarinaraandMeatballsonzucchininoodles
ChickenStrips,MangoCherrySalsaandSpinachSaladwithCherryTomatoes
LoadedSweetpotatoandKaleSalad
Water
Equallyasimportantasthefoodyou’reeating,isthewateryouaredrinking.Ensureyouaredrinking
8-10,8ozglassesofpurewaterdaily,plusanadditional2cupsforeveryonecupofcoffeeor
caffeinatedtea.Youmaywishtostartthedaywithawarmglassoflemonwater.
10-DaySugar-FreeReal-FoodReset
14Copyright2014.Allrightsreserved.
Real-FoodReset:PrepSchedule
Task
DayorEveningBeforeDay1 1. BakeBlueberryBananaMuffins2. Whilemuffinsarebaking,mixtogetherCinnamonAlmondButter
thenwashapplesandberriesfortheweek,andwash/chopveggiesfortheweek.Storeinair-tightcontainers.
3. Prepandbakekalechips.4. Whilekalechipsarebaking,blenduphummus.5. Prepbasicsaladdressing.
Day1–morning 1. Cookpancakes.2. Ifleavingforwork–packupsnacksandlunch.
Day1–evening 1. PrepandbakeCheezCrackers.2. Whilecrackersarebaking,prepandcookWarmingWinterSoup.
Day2–morning 1. Boileggsandassemblemixedgreensandveg.2. Ifleavingforwork–packupsnacksandwarmWinterSouponthe
stovebeforetransferringtoathermos.3. PrepandbegincookingCrockPotChicken.
Day2–evening 1. Onehourbeforedinner,throwchoppedrootveggiesintocrockpotandcontinuecookingonhighforonehour.
2. Beginsoakingcashewsfordressing.3. Afterdinner,prepsaladandCaesardressingforthenextday.
Day3–morning 1. MakeGreenTropicalSmoothie.2. Ifleavingforwork–packupsnacksandlunch.
Day3–evening 1. Prepandbeginbakingmeatballs.2. Whilemeatballsbake,blendtogetherandheatmarinarasauce.3. Whilemarinarasauceisheating,slicezucchininoodles.4. PrepGreenEggs–andallowthemtobakewhileyouenjoydinner.
Day4–morning 1. HeatGreenEggsifyoudesire.2. Ifleavingforwork–packupsnacksandheatlunchonstove
beforetransferringtoathermos.Day4–evening 1. MakechickenstripsandMangoCherrySalsa.
2. Whilemainiscooking,prepsalad.Day5–morning 1. MakeLazyAppleCrumble
2. Ifleavingforwork–packupsnacksandlunch.Day5–evening 1. BakeLoadedSweetPotato.
Ifyou’rerepeatingthisplanforanadditional5days,completeallprepnecessaryfromthepinkhighlightedboxabove.
Thisprepscheduleisjustaguideline.Ioftenprepasmuchaspossible,includingmysaladsandsnacksonmyprepdaytocutdownmycookingtimesonotherdaysoftheweek.Makeadjustmentsasneededforyourlifestyleandschedule,butremembertobeorganizedbecauseitwillhelpyoubesuccessful.
10-DaySugar-FreeReal-FoodReset
15Copyright2014.Allrightsreserved.
Real-FoodReset:ShoppingList
Theshoppinglistisforthebasicmenuplan;forvegetarianadjustasrecommendedinrecipesfollowing.
Item QtyAlready
Have?
Got
It?Item Qty
Already
Have?
Got
It?
VegetablesandHerbs Fruit
Babyspinach 1box Berriesofchoice 1½cups
Babykale 1box Blueberries ¾cup
Tuscankale 1bunch Orange 1
Curlykale 1bunch Lime 1
Optional:Romaine 1head Lemon 6-8
Onion,yellow 4 Greenapple 3
Onion,red 1large Bananas 3
Celery 1smallheart Mango(freshorfrozen) 2½cups
Carrot 5 Cherry(freshoffrozen) 2cups
Parsnips 2 AnimalProducts
Sweetpotato 3 Eggs 1dozen
Optional:Yellowbeets 2-3 Wholechicken 1
Zucchini 3 Leangroundmeat 1lb
Tomatoes 4large Chickenbreast 4
CherryTomatoes 1smallbox Fishofchoice 8oz
Bellpepper,green 1small NutsandSeeds
Jalapeno 1 Optional:Coconutflakes ½cup
Avocado 1 Shreddedcoconut ½cup
Vegofchoice(soup) 4cups Hempseeds 3TBsp+
Vegofchoice(sticks) 3cups Pumpkinseeds ½cup
Garlic 2bulbs Almonds ½cup
Parsley 1smallbunch Pecans ½cup
Walnuts ¾cup
Flaxseed(ground) 1TBsp
Cashews ½cup
Nut/SeedButters “SixSuperSeed”Mix ½cup
Rawalmondbutter ¾cup Chia 1TBsp
Tahini 2TBsp Nut/Seedofchoice 1cup(formilk)
10-DaySugar-FreeReal-FoodReset
16Copyright2014.Allrightsreserved.
Item QtyAlready
Have?
Got
It?Item Qty
Already
Have?
Got
It?
Branded/PackagedItems DriedHerbsandSpices
Inarisundriedtomatoes 2bags Ceyloncinnamon 3TBsp
Eden’schickpeas 15ozcan Blackpepper,ground 1½tsp+
Ocean’sAlive 1bottle Whitepepper,ground ¼tsp
Oils Basil 4TBsp
Coconutoil ½cup+ Oregano 3TBsp
Extravirginoliveoil 1cup Rosemary 1½tsp
Flaxoil ¾cup+ Sage Pinch
Miscellaneous Thyme Pinch
Cacaopowder ¼cup Smokedpaprika 1.5tsp+
Optional:Proteinpwdr 1scoop Granulatedgarlic ¼tsp
Nutritionalyeast 7TBsp Cumin 2tsp
Optional:Stock/broth 4cups Ginger 1tsp
Optional:Hotsauce 1TBsp Turmeric 1tsp
Bakingsoda 2tsp Cayenne 2tsp
Seasalt(highquality) Redpepperflakes 1tsp
Optional:Vanillapod 1 Groundmustard 1tsp
Purevanillaextract 6tsp Optional:chipotle ¼tsp
Other Notes
10-DaySugar-FreeReal-FoodReset
17Copyright2014.Allrightsreserved.
Real-FoodReset:Recipes
Breakfasts
Pancakes
Yield:2-3small(butfilling)pancakes
1egg
1TBspcoconutflour
1/4cnutmilkofyourchoice(seebelowforrecipe)
1/8tspeach:bakingsoda,Ceyloncinnamonandpurevanillaextract
pinchofseasalt
coconutoil:forfrying
Directions:
1. Inasmallbowlcombineingredients.
2. Heatfryingpantomedium.Oncehot,meltcoconutoil.
3. Dropbatterintopan,spreadingwiththebackofyourspoonifnecessary,tomake2-3pancakes.
4. Cookforabout3minutes,andflipoverwhenbubblesappear.
5. Cookforanother3minutes.
ToppingOptions:servewithslicedbanana,gratedappleand/orberries,sprinklewithcinnamon,carob
orcocoapowder.
GreenTropicalSmoothie
½cupnut/seedmilkofchoice
1scoopvanillaflavouredprotein(likeSunWarriororVega)or3TBspofhempseeds
1bighandfulofbabyspinach
1bighandfulofbabykale
½cupmangochunks(freshorfrozen)
1orange,peeled
1lime,peeled
10-DaySugar-FreeReal-FoodReset
18Copyright2014.Allrightsreserved.
¼tspvanillaextractorinsidehalfavanillapod,scraped
ice,asdesired
optional:1dropperfulofOcean’sAliveMarinePhytoplankton
Directions:
1. Combineallingredientsinablender.Blenduntilsmooth.Enjoy.
Home-madeNutMilk
4cupsofwater+moreforsoakingnuts/seeds
1cupnutsand/orseeds(soaked2-8hours,discardsoakingwaterandrinsewell)
pinchofseasalt
optional:vanilla,cinnamon,orcocoatotaste
Directions:
1. Combineallingredientsinablender.Blendthoroughly.
2. Strainthroughafinemeshsieve,ornutmilkbag.
3. Storeinanair-tight,glasscontainerinthefridgefor3-5days.
GreenEggs
Yield:6eggmuffins
4largefree-runeggs
¼redonion,dicedfinely
¼cupgreenpepper,dicedfinely
½cupspinachleaves,slicedthinly
1TBspoliveoil
1TBspdriedbasil
1garlicclove,crushed
¼tspseasalt
Directions:
1. Beateggsinamixingbowl.
10-DaySugar-FreeReal-FoodReset
19Copyright2014.Allrightsreserved.
2. Addallotheringredientsandmixuntilwellcombined.
3. Pourintoapproximately6parchmentlinedmuffinholes.
4. Bakeat350*forabout12minutes,oruntileggsarecookedthrough.
Note:Ifstoredinanairtight,containerinthefridge,theseGreenEggswillkeepforuptooneweek.
LazyAppleCrisp
Yield:2generousportions
½cuppumpkinseeds
½cupalmonds,roughlychopped
½cuppecans,roughlychopped
½cupshreddedcoconut
2TBspcoconutoil
1apple,coredandcubed
1-2tspCeyloncinnamon
pinchseasalt
1tsp–1TBspchiaseeds
Directions:
1. Inamediumsizedfryingpan,overmediumheat,drytoastnuts,seeds.Stirconstantlysotheydon’t
burn.
2. Whenthenutsandseedsbegintobecomearomatic,stirintheshreddedcoconut.Pushthismixture
toonesideofthepan.
3. Ontheemptysideofthepan,meltthecoconutoil,andstirthecubedappleintoit.Sprinkleapple
mixturewithcinnamon.
4. Tossthenuts/seedmixandapplemixtureseparatelyforaminuteortwo.Whentheapplebeginsto
soften,mixtogetherbothsidesofthepan.Enjoy.
Lunches
BlueberryBananaMuffins
Yield:10smallmuffins
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20Copyright2014.Allrightsreserved.
2bananas(canbegreenoryellow)
¼avocado
1egg
¼cupalmondbutter
2TBspcoconutoil,melted
1tspfreshlemonjuice
1tsppurevanillaextract
¼cupcoconutflour
1tspCeyloncinnamon
1tspbakingsoda
pinchofseasalt
¾cupblueberries
Directions:
1. Preheatovento350*.
2. Lineamuffinpanwith10parchmentpapermuffinliners.
3. Inamediumsizedbowl,mashbananasandavocadountilsmooth.
4. Addeggsandmixwithhandblenderonlowuntilcombines.Continuetomixonhighforone
minute.
5. Addalmondbutter,vanilla,coconutoilandlemonjuice.Mixingthoroughly.
6. Inasmallbowl,sifttogethertheremainingdryingredients.
7. Tossblueberrieswithdryingredients,thenaddtobananamixture.Stirjustenoughtoincorporate.
8. Spoonintolinedmuffinholes,fillingapproximately¾full.
9. Bakefor30minutes,oruntilatoothpickinsertedcomesoutclean.
Toppingoptions:slatherthistastymuffinwithanutorseedbutterofyourchoice,coconutoilor
coconutbutter.Youcouldeventopitwithmashedavocado,withcinnamontotaste.
Note:Thesemuffinscanbestoredinanair-tightcontainerinthefreezerifyouaren’tgoingtoconsume
themquickly.Thesemuffinskeepaboutoneweekinthefridge,andjustafewdaysonthecounter.
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21Copyright2014.Allrightsreserved.
ChickenCashewCaesarSalad
Yield:1largesalad
2cupsofromainelettuceorothermixedgreen
½cupcookedchicken,cubedorshredded
½greenapple,cubed
1stalkofcelery,sliced
1mediumcarrot,shredded
¼cupwalnuts,halved
Directions:
1. Combineallingredientsinalargebowl.
2. TopwithCashewCaesarDressing,recipebelow.
Vegetarianoption:Replacecubedchickenfor3TBsphempseeds.
Dinners
WarmingWinterSoup
Yield:2-4servings
½yellowonion,minced
2clovesgarlic,minced
1TBspcoconutoil
4cupswaterorstock(vegetableorchicken)
4cupsvegetables,cubedorchopped
(cauliflower,carrot,celery,peppers,tomato,sweetpotato,parsnip,goldenbeet,fennel,etc)
1TBspyourfavouritehotsauce(optional)
1tspeach:redpepperflakes,freshgroundblackpepper,cumin,rosemary,seasalt
½-1tspeach:turmeric,ginger
¼tspcayenne
Directions:
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22Copyright2014.Allrightsreserved.
1. Inalargepot,meltcoconutoilovermediumheat,addonionandgarlicandsautéuntiljust
softened.
2. Addremainingingredientsandbringtoaboil.
3. Reduceheat,coverandsimmerfor10-15minutes(ormore)untilvegetablesarecookedtoyour
liking.
4. Serveasis,orblend2cupsuntilsmoothandreturntopotforacreamiertexture.Or,blenditallin
batches,ifyouprefer.
5. GarnishwithadollopofCashewCaesarDressing,and/orchives,dillorfennelfronds.
Note:Eachperson’stastesdiffer.Feelfreetoplayalittlewiththemixofspicesandtheheatlevel.
CrockPotChickenandRootVeggies
Yield:about4servings
Chicken:
1stalkcelery
1carrot
½onion
2clovesgarlic,minced
juiceofhalfalemon
½cupwater
1wholechicken
generouspincheach:seasalt,pepper,sage,thymeandrosemary
RootVeggies:
2carrots,peeledandchopped
2parsnips,peeledandchopped
1sweetpotato,peeledanddiced
1onion,quartered
optional:2-3smallgoldenbeets,peeledandchopped
Directions:
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23Copyright2014.Allrightsreserved.
1. Inthemorning,layonecarrot,celerystalk,halfanonionandmincedgarlicinthebottomofacrock
pot.Addwateraswell.
2. Addchickenandaddthejuiceofhalfalemonoverthetop.
3. Sprinklesaltandspicesoverthechicken.
4. Coverwithlidandcookonlowforabout6hours.
5. Anhourbeforeserving,addremainingonion,carrots,parsnipsandsweetpotato.
6. Coverandcookonhighforanotherhour.
Vegetarianoption:ReplacewholechickenwithtwosmallcansofEden’sorganicbeansofchoice.Omit
aromatics.Cookallingredientstogetherfor2hoursonlow.
Meatballs
Yield:4-6servings
1lbleangroundmeat
1egg
¼onion,finelydiced
2clovesgarlic,mincedorcrushed
½cupzucchini,shredded
¼cupcarrot,shredded
¼cupfreshparsley,chopped
1tspeach:seasalt,smokedpaprika,driedbasilanddriedoregano
Directions:
1.Preheatovento350*.
2.Placeallingredientsintoalargebowl,andmixwelltogetherusingyourhands.
3.Formmixtureinto1”balls,andplaceonaparchmentlinedbakingsheet.
4.Bakefor30minutes,oruntiljuicesrunclear.
Note:Tomakethisdishvegetarian,substitutethemeatfor½cupgroundflax,1cupgroundalmonds
and1cupgroundwalnuts,substitutetheeggfor1TBspgroundflaxorchia,soakedin3TBspwarm
waterfor10mins.
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24Copyright2014.Allrightsreserved.
MarinaraandZucchiniNoodles
Yield:about4servings
Marinara:
4largetomatoes,coredandquartered
1cupInarisundriedtomatoes,soakedinwaterthendrained
2clovesgarlic,mincedorcrushed
¼-½cupfreshparsley,chopped
¼cupextravirginoliveoil
1tspseasalt
1TBspeach:driedbasil,driedoregano
dashofcayenne
Directions:
1. Placeallingredientsinablender,andblenduntilsmooth.
Note:Thisrecipecanbeeatenraw,orwarmedonthestovetopbeforeeating.Storeinanair-tight
containerinthefridgeforuptooneweek.
ZucchiniNoodles:
2-3mediumsizedzucchinis
Directions:
1. Withaspiralslicer,orjuliennepeeler,slicezucchiniintothinstrips(noodles).
Note:ZucchiniNoodlescanbeeatenraw,orwarmedthroughinMarinarasaucebeforeeating.
ChickenStripswithMango&CherrySalsa
Yield:4servings
4bonelessskinlesschickenbreasts,cutintoevenstrips
2TBspextravirginoliveoil
saltandpepper
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25Copyright2014.Allrightsreserved.
1onion,diced
2clovesgarlic,minced
1jalapeno,thinlyslicedintorings
2cupscherries,freshorfrozen,pittedandchopped
2cupsmango,freshorfrozen,diced
½cupwater
1TBsplemonjuice
Directions:
1. Inalarge,deepskillet,heatoilovermediumheat.
2. Seasonchickenwithsaltandpepperandaddtoskillet,cookinguntilbrownedonbothsides.
Removechickentoaplateandsetaside.(Chickenwillstillbepinkinthemiddle,that’sokay.)
3. Inthesamepan,inremainingoil,addonion,garlicandjalepeno.Cookuntilonionistender.
4. Stirincherriesandmango.Cookuntilfruitiswarmedandbeginstosoften.
5. Returnchickentothepan,addinglemonjuiceandwater.
6. Coverandcookuntilchickeniscookedthrough,about10minutes.
7. Ifyoupreferathickersauce,removechickenandsetasideonacleanplate.Continuetoreduce
saucetoachievedesiredthickness.
8. Spoonsauceoverchickenandserve.
Vegetarianoption:ReplacechickenstripsforHenry’stempeh,sliced.
LoadedSweetPotato
Yield:2-4servings
2sweetpotatoes
2TBspextravirginoliveoil
smallhandfulredonion,diced
1clovegarlic,crushed
8ozofsustainablycaughtfishofchoice,cookedandshredded
2cupsofleafygreens,slicedthinly
1TBsplemonjuice
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26Copyright2014.Allrightsreserved.
dashofcayenne
seasalttotaste
Directions:
1. Preheatovento350*F.
2. Thoroughlywashsweetpotatoes,drythem,thenpuncturewithaforkinseveralplacestoallow
themtovent.
3. Placesweetpotatoesonabakingsheetandbakeintheovenforaboutanhour,untilsoft.
4. Whilepotatoesarebaking,startbycookingfishifrequired.
5. Onmediumheat,sautéoliveoil,onionandgarlicuntilonionsstartturningclear.
6. Addshreddedfishandstirtogetherinpan.
7. Turnoffburner,andaddinlemonjuice,cayenneandgreens,stirringwelltowiltgreens,butprevent
burning.
8. Removesweetpotatoesfromoven,sliceopendownthemiddle,andtopwithgreensmix.Addany
extratoppingsandenjoy.
Optionaltoppings:hempseeds,sprouts,nutsorseeds,choppedorshreddedveggies,ordressingof
choice.
Vegetarianoption:substitutefishfor1canEden’sOrganicbeansofchoice,rinsedanddrained
SidesandSnacks
CheezCrackers
1¾cupsalmondflour
4TBspnutritionalyeast
½tspseasalt,plussometosprinkleontop
1flax“egg”(1TBspgroundgoldenflaxplus3TBspwarmwatercombined)or1egg
1TBspcoconutoil,melted
2TBspfreshlemonjuice
Directions:
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27Copyright2014.Allrightsreserved.
1. Preheatovento350*F.
2. Inamediumbowl,stirtogethertheingredientsfortheflax“egg”,ifyou’reusingit.Ifyou’reusing
anactualegg,beattheegginamediumbowl.Setaside.
3. Siftdryingredientstogetherinalargebowl.
4. Addcoconutoilandlemonjuicetoeggmixtureandstirtocombine.
5. Addeggmixturetodryingredients.
6. Mixwelluntilaballforms.
7. Rolloutdoughbetweentwopiecesofparchmentpaper.Thethinnerthebetter.
8. Peelofftoplayerofparchment.Usingapizzacutterorverysharpknife,slicethedoughintoone
inchsquares.Then,liftdoughonparchmentontoabakingpan.
9. Sprinklewithseasaltandbakefor10-12minutes.
10. Outeredgesmaybrownfaster.Youmaywishtoremovetheoutercrackersoncetheyarebrowned
andreturntheremainingcrackerstotheoventobakeforanotherminuteortwo.
11. Allowtocool.
Note:Thesecrackersstorewellinanair-tightcontainerforuptooneweek.
SixSuperSeedsMix
YoucanpurchaseOrganic6SeedMix,orfollowtherecipebelowtomakeyourown.
1partbrownflaxseeds
1partgoldenflaxseeds
1partrawhulledsunflowerseeds
1partsesameseeds
1partchiaseeds
1partrawhulledpumpkinseeds
Directions:
1. Combineallingredientsinasealablecontainer.Usethismixtosprinkleonfruit,salads,cereals,
yogurtandmore.Keepswellinthefridgeforupto3months.
KaleChips
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28Copyright2014.Allrightsreserved.
1largebunchTuscankale(orcurlykale),washed,thoroughlydriedandstemsremoved
1TBspextravirginoliveoil
½tspsalt
optional:2TBspnutritionalyeast,½tspsmokedpaprika,¼tspgarlic,¼tspchipotle,dashofcayenne
optional:1-2TBspCashewCaesardressing(recipebelow)
Directions:
1. Preheatyouroventothelowesttemperature.
2. Placekaleinalargebowl,drizzleoliveoiloverit.Kneadkalewithyourhandsforaminutetohelp
softenthekale.
3. Ifyouareaddinganyadditionaltoppings(otherthansalt),addtheseasoningtothelargebowl,and
incorporatewellintothekale.
4. Onaparchmentlinedbakingsheet,placekaleinasinglelayer.Alittleoverlapisokay,thepieces
willshrinkabit.
5. Sprinklewithseasalt.
6. Bakeintheoven,withthedoorcrackedopen,for1-2hoursoruntildryandcrispy.
Note:Ifyouhaveone,thesekalechipscanbepreparedinadehydrator.Alternatively,toreducethe
cookingtimeyoucanraisetheoventemperatureto350*F,however,youwilllosesomeofthe
nutritionalbenefitsofkale(stillWAYbetterthanpotatochips).
Tip:Tokeepkalechipscrunchyforlonger,takeasiliceapacketortwofromabottleofvitaminsandpop
itintoyourcontainer.
KaleSalad
Yield:4smallservings
1bunchkaleleaves,washed,stemmedandroughlychopped
pinchofsalt
½cupInarisundriedtomatoes,soaked
½cupwalnuts,halved
¼cupBasicDressing(recipebelow)
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29Copyright2014.Allrightsreserved.
½tspgroundmustardpowder
1clovegarlic,crushed
Directions:
1. Inalargebowl,massagekalewithsaltuntilitbeginstosoften(about2minutes)
2. Inaseparatesmallbowl,combineBasicDressing,groundmustardandgarlic.Setaside.
3. Addallingredientstothelargebowl,andcombinewell.
DipsandDressings
CinnamonAlmondButter
½cuprawalmondbutter
3TBspflaxoil
1tsppurevanillaextract
2tspCeyloncinnamon
generouspinchofseasalt
Directions:
1. Combineallingredientsinasmallcontainer,mixingwell.Thisdipwillstorewellinanair-tight
containerinthefridgeforuptooneweek.
SundriedTomatoHummus
115-ozcanEden’sOrganicBPA-freecannedchickpeas,rinsedanddrained
2tbsptahini
2clovesgarlic,crushed
2tspdriedbasil
½cupInarisundriedtomatoes,soaked
generouspinchofseasalt
extravirginoliveoil,asneeded
Directions:
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30Copyright2014.Allrightsreserved.
1. Combineallingredientsinafoodprocessorandprocessuntilsmooth.Stoppingtoscrapedownthe
sidesasrequired.
2. Drizzleinoliveoilasneededtoreachdesiredconsistency
Note:Thishummuswillkeepwellinthefridgeuptooneweek.
BasicSaladDressing
½cupflaxoil
¼cupfreshsqueezedlemonjuice
2clovesgarlic,crushed
generouspinchofsalt
generouspinchofblackpepper
1tbspofpreferredherbs:basil,oregano,parsley,etc.
Directions:
1. Combineallingredientsinamasonjar.Shakewellbeforeusing.Storeinthefridgeuptooneweek.
CashewCaesarDressing
½cupcashews,soakedfor1-2hoursorovernight
2TBspfreshlemonjuice
1/3cupextravirginoliveoil
2clovesgarlic,mincedorcrushed
1TBspnutritionalyeast
½tspdrymustardpowder
¼tspseasalt
1/8tspgroundwhitepepper
pinchgroundcumin
Directions:
1. Inabulletorothersmallblender,addallingredientsblendinguntilsmooth.Scrapedownthesides
whenneeded.Thinwithwater,oradditionaloliveoil,toreachdesiredconsistency.Storesinthe
fridgeuptooneweek.
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31Copyright2014.Allrightsreserved.
Bonus:CurbthoseCarbCravings
Evenifyou’refollowingalloftheadviceoutlinedinThe10-DaySugar-FreeReal-FoodResetyoumay
stillfindyourselfwithafewcarbcravings(remembersugarisaddictive–withdrawalisreal).Tohelp
stopthosecravingsintheirtracks,andensurethatyoudon’tfalloffthewagon,we’veincludedsome
bonusrecipesfordelicioustreatsthataresuretosatisfyyoursweettooth,whilealsobuildingyour
healthandhelpingyoureachyourgoals!
Enjoythesetastymorsels.Youcandothis!
TastyToastedCoconutChips
Youcanpurchasenaturaltoastedcoconutflakesorfollowtherecipebelowtomakeyourown.
½cupcoconutflakes
½tspCeyloncinnamon
generouspinchofseasalt
dashofcayenne,ifyou’dlike
Directions:
1. Spreadcoconutchipsontoabakingsheetandbroilonmediumfor2-3minutes.
2. Inthemeantime,combineallspiceswellinasmallbowl.
3. Removecoconutflakesfromovenandmixwithspicesuntilwellcoated.
4. Storeinanair-tightcontainer.
Sugar-FreeAlmondButterCups
ChocolateBottomLayer:
2TBspcoconutoil
2TBspalmondbutter
¼cupcacaopowder
1tsppurevanillaextract
AlmondButterLayer:
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32Copyright2014.Allrightsreserved.
2TBspcoconutoil
4TBspalmondbutter
1tsppurevanillaextract
pinchofseasalt
Directions:
1. Inadoubleboiler,heatchocolatemixture,stirringoccasionallyuntilwellblended.
2. Pourintoparchmentlinedminimuffinholes.
3. Placeinthefreezertosetforabout10minutes.
4. Inadoubleboiler,heatalmondbuttermixture,stirringoccasionallyuntilwellblended.
5. Removechocolatecupsfromthefreezer.Pouralmondbuttermixtureoverchocolatemixturein
minimuffinholes.
6. Placebackinthefreezerandallowtosetforabout30minutes.Onceset,keeprefrigerateduntil
serving.Thesemeltandbecomemessyatroomtemperature.
Optional:Ifyouabsolutelyneedsomethingwithasweettaste,youcanaddafewdropsofsteviaextract
tothealmondbuttermixture.
Beverages
Ifyou’reboredwithplainwater,tojazzthingsup,youcanthrowinsome:
• lemonslices,
• berry,
• mint,
• orcucumber.
Alternatively,herbalteas,especiallythosewithpeppermintorcinnamoncanhelpstaveoffcravings.
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