Ultimate Sugar Cleanse - Amazon S3s3.amazonaws.com/.../dldl/WFC/UltimateSugarCleanse.pdf · Going sugar-free immediately is not a good idea. Sugar is an addictive substance and quitting

©NutriO2.com | Page 1

©NewHiddenCures.com ©NewHiddenCures.com

Ultimate Sugar Cleanse

12 Steps to Quitting Sugar Once and For All



Copyright © 2017 Nutrifrontier Limited

All rights reserved.

Published by Kevin Richardson.

Notes to the Reader:

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form

or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as

permitted under U.S copyright law, without the prior written permission of the author.

The statements found within the pages of this book have not been evaluated by the Food and Drug

Administration. This publication is designed to provide accurate and authoritative information with

regard to the subject matter covered. If a product or treatment is recommended in these pages, it is

not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is

meant to be used to educate the reader and is in no way intended to provide individual medical advice.

The publisher and the contributors are not engaged in rendering medical advice.

All information contained in this book is received from sources believed to be accurate, but no

guarantee, express or implied, can be made. Readers are encouraged to verify for themselves, and to

their own satisfaction, the accuracy of all information, recommendations, conclusions, comments,

opinions or anything else contained within these pages before making any kind of decisions based

upon what they have read herein.

The author of this e-book is not a licensed practitioner of medicine; therefore, the techniques, ideas,

and opinions here are not intended as a substitute for proper medical advice! The information

provided here is solely for informational purposes only. If medical advice or other professional

assistance is required, the services of a competent professional should be sought.

The author does not accept any responsibility for any liabilities resulting from any health decisions

made by purchasers of this book.

The words contained in this text which are believed to be trademarked, service marked, or to

otherwise hold proprietary rights have been designated as such by the use of initial capitalization.

Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment

upon the validity of legal status of any proprietary right which may be claimed for a specific word or

term.

Individual results may vary.



Contents

Contents ...................................................................................................................................... 3

Introduction ................................................................................................................................ 5

12 Ways to Quit Sugar .................................................................................................................. 6

Step 1: Clean Out Your Pantry ........................................................................................................... 7

Step 2: Set Limits for Your Sugar Intake ............................................................................................ 7

Step 3: Start to Wean Yourself Slowly ............................................................................................... 7

Step 4: Quit Buying Processed Foods ................................................................................................ 7

Step 5: Buy Fresh Fruit Instead of Dried Fruit and Fruit Juices .......................................................... 8

Step 6: Stick to Plain Yogurt ............................................................................................................... 8

Step 7: Make Your Own Sauces ......................................................................................................... 8

Step 8: Make Your Own Dressing and Condiments ........................................................................... 8

Step 9: Avoid Cocktails and Mixed Drinks ......................................................................................... 9

Step 10: Choose Dark Chocolate Over Milk Chocolate ...................................................................... 9

Step 11: Stop Drinking Soda .............................................................................................................. 9

Step 12: Try Stevia or Xylitol Instead ................................................................................................. 9



Delicious Sugar-Free Recipes ...................................................................................................... 11

Creamy Chocolate Mousse ............................................................................................................... 12

Lemon Mug Cake .............................................................................................................................. 12

Peaches and Cream Smoothie .......................................................................................................... 13

Frozen Berry Coconut Pops .............................................................................................................. 13

Easy Blackberry Gelato ..................................................................................................................... 14

Almond Butter Bark .......................................................................................................................... 14

Pumpkin Pie Custard ......................................................................................................................... 15

Simple Peanut Butter Mousse .......................................................................................................... 15

Blueberry Muffin Bread .................................................................................................................... 16

Fudgy Brownies ................................................................................................................................ 17

Conclusion ................................................................................................................................. 18



Introduction

A spoonful here and a sprinkle there.

A little bit of sugar isn’t a problem, right?

But they add up over time – more than you might realize. The average American consumes

almost 20 teaspoons (82 grams) of sugar every day and if you compare that to the American

Heart Association’s (AHA) recommendations of no more than 6 and 9 teaspoons a day for

women and men respectively, you can see where the problem lies. Sugar intake has risen by

more than 30% over the past three decades.

You may not realize it, but sugar is present in most of the foods you consume. Do you know

that an 8-ounce glass of orange juice contains 5.5 teaspoons of sugar? If you’re a woman,

that’s almost your entire daily sugar allowance in a cup!

Added sugar is also present in soft drinks, cookies, snack bars, cereal, candy, and more. The

tricky thing is, you might not even be able to tell just by looking at the nutrition label1.

Not only is it a source of empty calories, it is also a key contributor to the obesity epidemic

that is currently sweeping the nation. Just like how sugar consumption has increased by 30%

over the past three decades, the worldwide incidence of obesity has risen as well. Today, the

World Health Organization (WHO) estimates that 600 million adults around the world are

obese – that’s about 13% of the global population2!

More than just increasing your risk for obesity, sugar can contribute to food cravings, insulin

resistance, hormonal imbalance, and wreck damage throughout your body. In this report,

you’ll learn the basics of sugar and why it is bad for you. You’ll also receive twelve simple

steps to cut sugar out of your diet. So, if you’re ready to embark on a sugar-free journey, keep

reading!

1 “Sugar 101.” American Heart Association. <http://www.heart.org/HEARTORG/HealthyLiving/ HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WcLH6ciGMuU>

2 “Sugars and Obesity.” Action on Sugar. <http://www.actiononsugar.org/Sugar%20and%20Health/Sugar%20and%20obesity%20/151903.html>



12 Ways to Quit Sugar

Though sugar isn’t nutritious, people are still consuming it because it tastes good and is

addictive. There is evidence to show that your brain and body will learn to crave sugar in the

same way a drug addict crave cocaine3.

What are some of the negative health effects associated with sugar consumption? Here are a

few of them4:

• Sugar provides the bad bacteria in your mouth with easy access to digestible energy

which can lead to tooth decay.

• Eating too much sugar can overload the liver and contribute to fatty liver disease.

• High sugar intake can cause high blood sugar which, over time, can contribute to

insulin resistance and metabolic syndrome.

• Insulin resistance caused by high sugar intake can progress to prediabetes and then

type 2 diabetes.

• Elevated insulin levels caused by high sugar intake can contribute to the rapid and

uncontrolled growth of cancer cells.

• Excess sugar consumption can mess with your hormones, leading to

increased caloric intake and increased fat storage.

• Sugar triggers the release of dopamine in the reward center of the

brain, which can result in sugar cravings.

• Too much sugar in the diet can lead to high LDL (“bad” cholesterol)

levels and high triglycerides, factors that contribute to heart disease.

That said, not all sugar is dangerous. Natural ones, like those from fruits

and natural sweeteners, such as honey or maple syrup are alright.

However, moderation is key and you should still limit your intake.

What you really want to focus on is eliminating excess sugar from your

diet. How do you do that? Just follow the twelve steps outlined in this

report!

3 Kowalski, Nick. “The Reality of Sugar Addiction and How to Kick the Habit.” Paleo Hacks. <http://blog.paleohacks.com/sugar-addiction/>

4 “10 Reasons Why Sugar is Bad for You.” Healthline. <http://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad#section1>



Step 1: Clean Out Your Pantry

If you’re going to be serious about cutting sugar out of your diet, your first step should be to

remove it from your house. Go through your refrigerator, freezer, and pantry to get rid of

sugary foods, like breakfast cereal, cookies, baked goods, ice cream, and other snacks. You can

keep baking staples like granulated sugar and brown sugar if you still plan to enjoy occasional

indulgences, or you may want to commit all the way and make the switch to natural

sweeteners. If you feel bad throwing food out, see if you can pass them off to friends or family

members (although they should be moderating their intake too! Perhaps spread the

distribution out instead of giving all the sugary treats to 1 person). Otherwise, you can donate

to a local food bank.

Step 2: Set Limits for Your Sugar Intake

Going sugar-free immediately is not a good idea. Sugar is an addictive substance and quitting

it all at once can result in you suffering from cold turkey, which makes it extremely difficult for

you to stick to your goal. Instead, set a limit for your daily sugar intake and do your best to stick

to it. You can either keep track of how many grams of sugar you consume or track its calories.

If that sounds like too much work for you, just avoid sugary foods as much as possible. For

example, switch from sugary breakfast cereal to whole-grain oatmeal.

Step 3: Start to Wean Yourself Slowly

Once you determine your sugar limit, craft a plan to slowly wean yourself off of sugar. For

example, instead of eating dessert every day, cut it back to once every other day. You can also

avoid adding sugar into the dishes you cook – this only works if you often prepare your meals.

The key is to slowly but surely reduce the amount of sugar your put in your mouth.

Step 4: Quit Buying Processed Foods

Sugar lurks in many processed foods, so start reading the nutrition labels before purchasing

them! For the most part, you can assume that most products will contain this forbidden

ingredient. Reading the nutrition labels will better inform you just how much sugar they so

you won’t be fooled by claims of “reduced sugar” or “sugar-free”. Avoid products that contain

artificial sweeteners since they can be just as bad for you.



Step 5: Buy Fresh Fruit Instead of Dried Fruit

and Fruit Juices

Other than processed foods that contains refined sugar, you should be mindful of how much

natural sugar you are getting each day. Opt for fresh fruit instead of dried ones as the latter

contains higher concentrations of sugar. Avoid fruit juices for similar reasons and definitely

steer clear of sweetened fruit juice cocktails!

Step 6: Stick to Plain Yogurt

In addition to limiting your intake of processed foods that are obviously unhealthy, you may

want to take a closer look at some of the so-called healthy foods you eat. Store-bought yogurt,

for example, is often loaded with sugar – especially the flavored varieties! Choose plain or

unsweetened ones instead. Alternatively, you can try making your own yogurt at home – it is

surprisingly easy!

Step 7: Make Your Own Sauces

Ready-made foods you buy at the store, like frozen foods, prepared entrees, and store-bought

tomato sauce, are packed with sugar. Just take a look at a jar of pasta sauce and you’ll find that

many brands contain 10 or more grams of sugar per cup! Consider making your own sauces at

home instead. You can easily find sugar-free recipes for all of your favorite sauces online and

tailor them to suit your tastes!

Step 8: Make Your Own Dressing and

Condiments

Another category of store-bought foods you should avoid is salad dressings and condiments.

Staples, like olive oil and balsamic vinegar, may not contain sugar, but most store-bought

dressings made with those do! A single tablespoon of ketchup contains 3.7 grams of sugar

while barbecue sauce may contain more than 10 grams per serving. Either dress your salads

with oil and vinegar or make your own dressings at home.



Step 9: Avoid Cocktails and Mixed Drinks

Other than food, drinks also matter in the quest of reducing your sugar intake. An 8-ounce

Long Island iced tea contains over 30 grams of sugar, a 32-ounce frozen margarita may contain

more than 150 grams! Even a simple whiskey sour can contain as much as 30 grams of sugar.

Choose wine instead of cocktails or, if you prefer liquor, mix them with soda water.

Step 10: Choose Dark Chocolate Over Milk

Chocolate

If you’re a chocoholic, the thought of giving up chocolate might be unthinkable. Here’s a trick

– just be mindful about the kind of chocolate you’re eating. Dark chocolate (70% cacao or

higher) is lower in sugar than milk chocolate and it even offers some wonderful health benefits!

For example, it contains antioxidants that protect your cells against free-radical damage and is

effective in reducing your risk for heart attack, stroke, and blood pressure. It also improves

cognitive function and even prevent tooth decay!

Step 11: Stop Drinking Soda

Soft drinks can easily contain tons of sugar – do you know a single 12-ounce can of cola contains

nearly 40 grams of it? Sports drinks are no exception too. They can contain more than 20 grams

of sugar per 12-ounce serving. Instead of plain water, here are some refreshing alternatives. If

you’re looking for a thirst-quenching beverage, try cold water with lemon or lime.

Unsweetened ice tea is also a great option. If you prefer something with a little more flavor,

try making your own fruit-infused water at home.

Step 12: Try Stevia or Xylitol Instead

Just because you are cutting sugar out of your diet doesn’t necessarily mean you have to quit

all sweeteners. Limit your intake of natural sweeteners, like honey, agave, and maple syrup,

because they are high in calories and replace artificial sweeteners with natural low-calorie or

calorie-free ones, like stevia or xylitol. They come in powdered and liquid form, and it doesn’t

take much to sweeten a simple recipe. Since they tend to be highly concentrated than refined

sugar – start with a small amount and do a taste test before adding more. You should also know

that some people find their flavor distasteful, so give it a try before you commit to using it in a

recipe.

There you have it! Twelve simple steps to cut sugar out of your diet.



At this point, you may be wondering whether it’s really worth all the effort to follow these 12

steps to cut sugar out of your diet. It is! But don’t just take our word for it – take a minute to

evaluate just how bad your sugar addiction is.

Ask yourself the following questions:

• Do I make special trips to the store for sugary treats?

• Do I motivate myself with sweet foods as a reward?

• Do I make excuses for my sugar intake (e.g.: I deserve a treat!)?

• Do I tend to eat sugary foods when I’m feeling blue?

• Do I have a secret stash of sugary treats at home?

If you answered yes to most of them, you may be consuming more sugar than you should –

maybe even more than you realize! Though you may not be experiencing the consequences of

a high-sugar diet now, they will eventually catch up with you.

Therefore, the best thing you can do for yourself is to start putting these twelve steps into

action. There’s no need do them all at once. Just slowly incorporate them into your diet and

lifestyle until it feels natural.



Delicious Sugar-Free Recipes

If sugar is a major part of your diet, you may have

trouble letting it go. If you’re serious about improving

your health, however, it’s a necessary step to take.

Removing sugar from your diet doesn’t necessarily

mean giving up on your favorite foods. Though you

can’t indulge in dessert after every meal, you can still

enjoy the occasional treat. You just need to be smart

about what kind of ingredients you use.

A good way to control your sugar intake is to make your own desserts. Not only will you enjoy

creating them, you might also learn to savor their natural flavors as well. Here are some tasty

recipes to replace your usual ice-cream, cakes, and other sugar-laden desserts.

Sugar-Free Recipes Included Below:

• Creamy Chocolate Mousse

• Lemon Mug Cake

• Peaches and Cream Smoothie

• Frozen Berry Coconut Pops

• Easy Blackberry Gelato

• Almond Butter Bark

• Pumpkin Pie Custard

• Simple Peanut Butter Mousse

• Blueberry Muffin Bread

• Fudgy Brownies



Creamy Chocolate Mousse

Servings: 4

Ingredients:

• 200 grams 90% dark chocolate

• 6 large eggs

Instructions:

1. Chop the chocolate and place it in a microwave-safe bowl.

2. Heat the chocolate in 15-second intervals, stirring it until it melts.

3. Separate the eggs and beat the whites until stiff peaks form.

4. Cool the chocolate to room temperature then beat in the egg yolks.

5. Fold in the egg whites until well combined.

6. Spoon the chocolate mousse into cups and chill for 20 minutes before serving.

Lemon Mug Cake

Servings: 1

Ingredients:

• 2 tablespoons heavy whipping cream

• 2 tablespoons fresh lemon juice

• 1 large egg, whisked

• 1 teaspoon fresh lemon zest

• ½ teaspoon liquid stevia

• 2 tablespoons coconut flour

• ¼ teaspoon baking powder

• Pinch salt

Instructions:

1. Whisk together the cream, lemon juice, egg, lemon zest, and stevia in a small bowl.

2. Stir in the remaining ingredients until well combined.

3. Spray a 6-ounce ramekin with cooking spray.

4. Pour the batter into the ramekin.

5. Microwave on high heat for 1 minute 30 seconds or until firm.



Peaches and Cream Smoothie

Servings: 2

Ingredients:

• 1 cup frozen peaches

• ½ cup heavy cream

• ½ cup ice cubes

• ¼ cup cottage cheese

• 1 scoop vanilla protein powder (unsweetened)

Instructions:

1. Combine all the ingredients in a blender.

2. Blend until smooth and well combined.

3. Serve in glasses and enjoy immediately.

Frozen Berry Coconut Pops

Servings: 8

Ingredients:

• 1 (14-ounce) can coconut milk

• 2 teaspoons liquid stevia, divided

• 1 ½ cups fresh blueberries

• 1 ½ cups fresh raspberries

Instructions:

1. Combine the coconut milk and 1 teaspoon liquid stevia in a blender.

2. Blend until well combined then divide among 8 popsicle molds.

3. Freeze the popsicles for ten minutes while you prepare the berry mixture.

4. Combine the berries with the remaining stevia in the blender.

5. Blend until pureed then strain to remove the seeds.

6. Divide the strained berry juice among the popsicle molds and freeze until solid.



Easy Blackberry Gelato

Servings: 8

Ingredients:

• 8 ounces frozen blackberries

• 1 ½ cups milk

• 1 cup heavy whipping cream

• ¼ cup sugar-free granulated sweetener

• ½ teaspoon liquid stevia

• Pinch salt

Instructions:

1. Blend the blackberries in a food processor until smooth.

2. Add the remaining ingredients and blend until well combined.

3. Pour the mixture into an ice cream maker and freeze according to the manufacturer’s

instructions.

4. Enjoy immediately or freeze in a loaf pan for an additional 2 hours until firm.

Almond Butter Bark

Servings: 8

Ingredients:

• 6 tablespoons coconut oil, melted

• ¼ cup almond butter, melted

• 2 to 4 drops liquid stevia extract

• Pinch of coarse sea salt

Instructions:

1. Line a baking sheet with parchment paper.

2. Whisk together the coconut oil, almond butter, and

liquid stevia in a bowl.

3. Spread the mixture in an even layer on the baking sheet

and sprinkle with salt.

4. Freeze for 20 minutes or until firm then break into

pieces.

5. Store the bark in an airtight container in the refrigerator.



Pumpkin Pie Custard

Servings: 6

Ingredients:

• 1 (15-ounce) can pumpkin puree

• ½ cup heavy whipping cream

• 4 large eggs, whisked

• ½ tablespoon pumpkin pie spice

• 2 teaspoons vanilla extract

• 1 teaspoon liquid stevia

• ½ teaspoon salt

Instructions:

1. Preheat the oven to 350°F and grease 6 ramekins with cooking spray.

2. Whisk together the pumpkin, heavy cream, eggs, pumpkin pie spice, vanilla, stevia, and

salt in a bowl.

3. Divide the mixture evenly among the ramekins.

4. Bake for 45 to 50 minutes until the centers are set.

5. Cool to room temperature then serve on dessert plates.

6. Top with freshly whipped cream and a sprinkle of cinnamon.

Simple Peanut Butter Mousse

Servings: 4 to 6

Ingredients:

• 1 cup heavy whipping cream


• ½ cup unsweetened peanut butter

• ¼ cup cream cheese, softened

Instructions:

1. Beat the cream and stevia in a bowl on high speed until soft peaks form.

2. In a separate bowl, beat the cream cheese and peanut butter together.

3. Beat the whipped cream into the peanut butter cream cheese mixture until smooth.

4. Adjust stevia to taste and spoon into dessert cups.

5. Chill for 2 to 3 hours before serving.



Blueberry Muffin Bread

Servings: 12

Ingredients:

• ½ cup unsweetened cashew butter

• ¼ cup unsalted butter

• ½ cup almond flour

• ½ tablespoon baking powder

• ½ teaspoon salt

• ½ cup unsweetened almond milk

• 6 large eggs, whisked

• ½ cup fresh blueberries

Instructions:

1. Preheat the oven to 350°F and line a loaf pan with greased parchment.

2. Melt the cashew butter and butter in a microwave-safe bowl for 30 seconds.

3. Stir the mixture well then set aside.

4. Combine the almond flour, baking powder, and salt in a mixing bowl.

5. Whisk in the melted cashew butter mixture until smooth.

6. Add in the almond milk and eggs and blend until smooth and well combined.

7. Fold in the blueberries then spread the mixture in the loaf pan.

8. Bake for 45 minutes until a knife inserted in the center comes out clean.

9. Cool for at least 30 minutes before slicing to serve.



Fudgy Brownies

Servings: 12 to 16

Ingredients:

• 8 ounces dark chocolate chips (85% to 90% cacao)

• ½ cup unsalted butter, softened

• ½ cup coconut oil, melted

• ¼ cup heavy whipping cream

• 2 large eggs plus 1 yolk

• 1 tablespoon vanilla extract


• ¾ cup granulated sugar-free sweetener

• ¼ cup unsweetened cocoa powder

• ¼ cup coconut flour

• 1 scoop chocolate protein powder (unsweetened)

• 1 tablespoon instant coffee

• ½ teaspoon baking powder

• ¼ teaspoon salt

Instructions:

1. Heat the oven to 350°F and line a square baking pan with foil.

2. Melt the chocolate chips and butter in a double boiler over low heat.

3. Stir the chocolate and butter mixture until smooth and remove from heat.

4. Combine the oil, cream, eggs, vanilla, and stevia in a bowl and beat to combine.

5. With the mixer running on low speed, pour in the chocolate mixture.

6. Blend in the remaining ingredients until it forms a smooth batter.

7. Spread the mixture in the prepared pan and bake for 25 minutes until the center is just

set.

8. Cool completely before cutting into squares to serve.



Conclusion

Now that you know exactly how sugar can impact your health, take a moment to think about

how much sugar you’re consuming each day. Do you eat sugary cereal for breakfast? Do you

snack on cookies or other processed foods during the day? Do you drink sports or soft drinks

on a daily basis?

If you’re honest with yourself, you’ll realize your sugar intake is probably much higher than you

think. Sugar is hidden in many of the foods you eat – even in the foods that aren’t all that

sweet! If you want to live a long and healthy life, you can’t be ignorant about your sugar intake

and have to start taking steps to remove it from your diet. It’s simple, but will take some time

and getting used to. Just remember that it’s worth the effort

because you can lose weight, reduce cravings,

restore hormonal balance, and lower your risk for

diabetes!

Only you have the power to control your

health and longevity. The decisions you

make regarding your diet will affect you for

the rest of your life. So, if you’re ready to

take back control over your health and

remove sugar from your diet, follow

the twelve steps provided in this

report. Good luck!

Documents

Ultimate Sugar Cleanse - Amazon S3s3.amazonaws.com/.../dldl/WFC/UltimateSugarCleanse.pdf · Going sugar-free immediately is not a good idea. Sugar is an addictive substance and quitting