Lesson 1
Your Sugar
Detox Starter
Lesson 1- Your Sugar Detox Starter
The 10 Step Sugar Detox Plan
• Avoid all sugar (Lesson 1)
• Cut your caffeine intake
• Skip the food that turn to sugar easily (Lesson 1)
• Include plenty of vegetable juices and/or green
smoothies. (Lesson 1)
• Power up with protein
• Eat plenty of veggies
• Drink 8 glasses of water per day
• Supplement your diet with nutrients that
help curb your cravings
• Sleep well; sleep enough
• Fight sugar cravings with good quality fat
Welcome to Week 1 of The 10 Step Sugar Detox
I’m so glad you’ve joined my group to help get sugar under control in your life. You’re
in for a great journey and better health. You’ll be amazed at what this one step will do
for your health, your skin (anti-aging), and even your spiritual life. I applaud you for
signing up and taking this step—maybe a BIG STEP for you.
10 STEP SUGAR DETOX – THE JUICE LADY™ 2
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Clean Out the Pantry
It’s time to clean out your pantry, fridge, freezer,
desk drawer, car, briefcase…anywhere you’ve
stashed sweets. If you know it’s there, and even
worse—if you can see it, you’ll want it. It’s time to
do your “spring cleaning”—no matter what time of
year it is. If you eat sugar—any sugar—AND YOU’RE ADDICTED TO IT, you’ll want
more and more. So pull out your Sugar Knockout book and check out the many types
of sugar to look out for in your Sugar Shopping Guide beginning on page 131. When
you stop eating sweets, you’ll eventually stop wanting it. There’s no easing into this
one. I know. I was so addicted to sugar as a child that I could not stop eating a sweet
once I started until it was all gone. Many of us are wired for sugar addiction. It sets off
the pleasure center of the brain like fireworks on the 4th! But here’s the good news.
Once you get it under control, you can make healthy sweet treats and snacks using
plant-based sweeteners like stevia or coconut nectar. These are ever as delicious as
those made with sugar. (Check out the yummy desserts in Sugar Knockout.)
The only way to conquer this addiction is to avoid the addictive substance. Sugar in
the past has been considered a drug; now it’s in nearly everything. Learn about the
foods and products that contain sugar. Then we’ll look at foods that turn to sugar
easily.
Let’s Get Going!
Besides the typical cookies, cakes, candy, pie, ice-cream, donuts, sweetened cereals,
and frozen yogurt, sugar is ending up in a lot of unexpected places. We have to do our
detective work to nab the culprits. This includes both packaged foods and fast food
along with coffee drinks.
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1. Fast-food chicken sandwich
Here’s a shocker: Many of the fried chicken
sandwiches found at popular fast food chains
can contain up to 16 grams of the white
stuff— that’s 4 teaspoons of sugar per
sandwich!
2. Packaged bread
Think you’re doing yourself a favor by buying a loaf of honey wheat? Think again.
Bread manufacturers add sugar to retain moisture, add softness and lend a mild
sweetness to their breads. Search out bread without sugar. Or better yet, follow my
rule: avoid it. Recently, I had a bit of Irish soda bread. Wow! That was like eating
cake. We have to be on the watch all the time.
3. Coleslaw
Some varieties of the store-bought coleslaw may contain up to 3.5 teaspoons of sugar
per 1 cup serving. The easiest way to avoid sugar in your slaw is to make it yourself
because most coleslaw in restaurants is also like eating dessert. If you’re making it,
many recipes call for sugar. Just put in a few drops of liquid stevia and you’re good.
4. Tomato sauce
They may not taste overly sweet, but many jarred tomato sauces are loaded with
sugar. Look at the ingredient lists on some of those jars and you might even notice
corn syrup in your sauce. The worst offenders have 15 grams (nearly 4 teaspoons!) of
sugar per half-cup serving. When buying pasta sauce, look for varieties with no added
sugar. Fresh is always best, so if you have ripe tomatoes on hand, roast them in the
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oven to bring out their natural sweetness. Then blend them with a little water and
sautéed garlic to make a delicious homemade sauce.
5. Instant oatmeal
Aside from the oats, sugar is the second most common ingredient in many of those
flavored packets of instant oats. Some contain up to 18 grams of the sweetener —
more than 4 teaspoons. Buy plain old fashioned oatmeal and add fresh fruit or a little
coconut nectar.
6. Vinaigrette dressing
Do you think of vinaigrette as a lighter, healthier
alternative to creamy dressings? Well beware!
Check out raspberry or strawberry vinaigrette
which rarely contains any real fruit and almost
always has added sugar. You also might notice
that one of your favorites is made of vinegar,
sugar and oil. Nearly half of the 2-tablespoon
suggested serving could be added sugar.
“Light” and “reduced-fat” dressings usually have
more sugar; you have to add something for
flavor when you remove the fat. When eating
out, avoid the honey-mustard and raspberry
vinaigrette. At home, make your own dressing
by blending fresh herbs with olive oil, lemon juice, sea salt and a few drops of stevia or
a drizzle of coconut nectar.
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7. Flavored yogurt
Though higher in protein than traditional yogurts, one small container of the flavored
stuff can contain upwards of 3 teaspoons of added sugar — that’s after accounting for
the natural sugar, known as lactose, found in all dairy products. To cut down on added
sugars, buy plain yogurt and serve it with fresh fruit.
8. Frozen pizza
Read the label of most frozen pizza and you’ll most likely see sugar, corn syrup, or
corn syrup solids appear at least twice in the ingredients list. It can be hidden in the
crust, added to the sauce, and, in some cases, slipped into the processed meat
toppings. Some brands have 6 grams (or 1.5 teaspoons) of sugar per serving — a very
small serving, at that. If you have the time, homemade pizza will almost always contain
less sugar than the frozen kind. When you’re in a hurry, there are brands of frozen
pizza out there that don’t add sugar — or trans fats! — to their crust. If the front of the
box doesn’t call out, “No Added Sugar,” choose the pie with the fewest mentions of
sugar or corn syrup in the list of ingredients.
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9. Vitamin water
It sounds like something healthy, but those vitamins are swirling around in sugar and
this product is a scam. One 20-ounce bottle of vitamin-enhanced water has about 32
grams (or 4 teaspoons) of added sugar — about as much as you’ll find in popular
sports drinks, and nearly the same amount as a
12ounce can of cola.
10. Vitamin C booster packets
Check out those vitamin C-boosting packets that can
be added to plain water or juice. They contain about a
teaspoon of sugar per packet — yikes.
Adapted from 10 Foods With Hidden Sweet Spots
http://www.huffingtonpost.com/elle-penner/diet-and-nutrition_b_5193611.html
11. Non-dairy milk
Alternatives to milk, including soy, rice and almond milk, are popular these days — but
beware, the flavored varieties are generally sweetened with sugar. Compared to the
lactose in dairy products, which has a relatively low glycemic index, most flavored, non-
dairy milks are chock-full of either cane juice or evaporated cane juice (it’s still sugar).
Opt for plain, unflavored plant milk instead.
12. Non-dairy creamer
Plain nondairy creamer in liquid or powder form contains less than 1 gram of sugar per
serving. But flavored varieties can deliver a much higher sugar content. One
tablespoon of flavored liquid nondairy creamer, such as hazelnut, French vanilla,
amaretto or caramel, contains an average of about 5 grams or 1.25 teaspoons of
sugar.
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13. Kale Chips
This is almost like a oxymoron. Kale chips are supposedly one of the healthiest snacks
you can buy. But buyer beware. They add sugar to some of them. I’ve also found
other snack foods such as dehydrated green beans with sugar in the form of dextrin.
This Is Not an Exhaustive List
These are just a few of the many places sugar is popping up these days like lunch
meats and nut butters. It’s important to read labels all the time. Just when you think
there’s no way sugar will be in a product, there it is. Why not get it out of all the hidden
places so that if you do enjoy a healthy sweet treat later on, you can REALLY enjoy it.
Foods That Turn to Sugar Easily
It’s not just sugar we’re after. We’re also
surrounded by foods that turn to sugar
easily and foods that naturally contain
sugar like dairy products (lactose). These
we need to minimize or eliminate such as
all white flour products. I mention these
foods because many times when we stop
eating sugar, we then crave starchy foods such as bread, crackers, or white potatoes.
Starchy Vegetables
Do you crave starch like potatoes, sweet potatoes, corn and green peas? They can
raise your blood sugar too although not like sugar. These starches digest quickly and
convert into sugars with the action of enzymes in your GI tract. The sugars can quickly
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enter your bloodstream and spike up your blood sugar levels. For example, 1 cup of
mashed potatoes has about 35g of carbohydrates, which corresponds to the equivalent
of about 9 teaspoons of sugar. However, some studies have shown that starches are
not the same as sugar and don’t affect people in the same way. If you do eat a starchy
vegetable, include some fat with it, which will slow down sugar absorption.
Grains
Grains are also rich in starches and some
grain products also contain added sugar.
All types of breads, such as bagels, sliced
breads, rolls and English muffins, as well
as rice, pasta, noodles, crackers and
baked goods are all converted to sugars
after being eaten and can contribute to
raising your blood sugar levels in the minutes and hours following your meals. A slice
of whole wheat bread contains close to 4 tsp. of sugar, while a large bagel contains
the equivalent of over 17 tsp. of sugar. However, a study with white rice compared to
sugar did not show the same response to the rice as to the sugar.
Kick Off with A Juice Fast!
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Juice Fasting is the ultimate palate
cleanse. It’s amazing what happens when
you make a drastic change like a juice fast.
You can lose your cravings much faster. If
you don’t want to juice fast, no worries.
Add fresh juices to your diet each day.
They will help calm your sugar cravings.
Start Your Day
Drink 8 ounces of purified water to start your day. It will flush your liver.
Next Up
Drink a cup of hot water and lemon with a dash
of cayenne. This will get your liver moving in the
morning. Also, lemon is thought to cleanse the
digestive track.
Breakfast
Pick your juice recipe
Midmorning Pick-Me-Up
Wheatgrass juice or wheatgrass juice powder)
(Wheatgrass juice is an excellent pick-me-up mid-morning)
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Lunch
Pick your juice recipe
Mid-afternoon Rejuvenator
Wheatgrass juice or wheatgrass juice powder
Dinner
Pick your juice recipe
Evening Calming Tea
Chamomile or chamomile lavender (or your
favorite herbal tea)
The Importance of Water as you Detox
Water is a key to good health. We are made up of
more water than anything else—about 60-65 percent in the body and 75 percent in the brain. But
when you fast, water becomes even more important because it flushes out toxins and waste that
come pouring out during a fast. To keep from feeling bad and getting an abundance of detox
symptoms, it’s imperative to tip your glass at least eight times a day. Water keeps your organs
happy and your metabolism strong.
Juice Recipes to Help Curb Your Carb Cravings
The Blood Sugar–Balancing Cocktail
• 2 romaine lettuce leaves
• 1 cucumber, peeled
• 1 celery rib
• 1 carrot (optional)
• 8–10 string beans
• 2 brussels sprouts
• 1/2 lemon, peeled
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• 1 tomato
Bunch up romaine lettuce leaves. Cut produce to t your juicer’s feed tube. Tuck the romaine lettuce in
the feed tube and push through with the cucumber. Juice remaining ingredients, finishing with some
tomato. Pour into a glass and enjoy!
Curb Your Carb Cravings Cocktail
Jerusalem artichoke juice combined with carrot and beet is a traditional remedy for satisfying
cravings for sweets and junk food. The key is to
sip it slowly when you get a craving for high-fat or
highcarb foods.
• 1 small Jerusalem artichoke, scrubbed well
• 3-4 carrots, scrubbed well, tops removed,
ends trimmed
• 1/2 small beet, scrubbed well
• 1/2 cucumber
• 1/2 lemon
Cut produce to fit your juicer’s feed tube.
Juice ingredients and stir. Pour into a
glass and drink as soon as possible.
Serves 1.
Foods That Can Help
Curb Sugar Cravings
Sunflower Seeds
Snacking on a handful of sunflower
seeds may regulate your cravings. Eat
1/4-cup serving.
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Healthy Fats
Make sure you are getting some fat in your diet from good fats such as coconut oil, olive oil, ghee (oil
of butter), or avocado. Fat does help curb sugar cravings. Also, eating some fat with your meal
prompts the gallbladder to release bile. Following a low-fat diet can cause the bile to become thick
and stagnant. Bile contains hormones and toxins that need to leave the body, but when bile is
stagnant, these things are reabsorbed into the body. Then we can experience inflammation and
blood sugar imbalances.
Eat Protein
If you don’t get enough protein, you can crave sweets.
Supplements
Chromium helps curb sugar cravings. Chromium supplementation is safe with no reported significant
side effects. Effective doses seem to be in the range of 200 to 600 micrograms (0.2 to 0.6 mg). It is
typically sold in 200 microgram capsules or tablets.
Sugar Detox Symptoms
You may experience some symptoms or none. We’re all different. But it’s well worth it to hang in
there and conquer the sugar habit. You will feel like a new person.
1. The cravings kick in. You may get overwhelming urges to eat sweets when you start. It is to be
expected. Eat protein instead with some fat.
2. You might get a headache. Drink plenty of water. Use essential oils such as peppermint.
3. You might notice a few aches and pains. They should go away quickly. A warm epsom salts
bath is a good remedy.
4. You might experience some mood swings. Your brain receptors might be screaming for some
sugar because of the addiction. That’s why we have a wonderful support network with the
Facebook private group coaching.
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5. Then you come out on the other side and feel better. Usually in a few days you’ll get on the
other side of it and feel clearer headed, brighter, happier, more alive.
If you suspect that you might have a yeast overgrowth, take the quiz. If you do show an overgrowth
of yeast, you should get on the yeast control products.
TAKE THE CANDIDA QUIZ (if you haven’t already)
If you suspect you might suffer from candidiasis, W. G. Crook, M.D. has developed a questionnaire
that you can fill out to determine the likelihood. There are different point scores at the end of each
question. Note the points and add them up. The score evaluation is at the end of the quiz.
History Point Score
1. Have you taken tetracycline or other antibiotics for acne for one month or longer? 25
2. Have you at any time in your life taken other “broad-spectrum” antibiotics for respiratory, urinary, or other infections for two months or longer, or in short courses four or more times in a one-year period? 20
3. Have you ever taken a broad-spectrum antibiotic (even a single course)? 6
4. Have you at anytime in your life been bothered by persistent prostatitis, vaginitis, or other problems affecting your reproductive organs? 25
5. Have you been pregnant one time? 3
Two or more times? 5
6. Have you ever taken birth control pills for six months to two years? 8
For more than two years? 15
7. Have you taken prednisone or other cortisone type drugs for two weeks or less? 6
For more than two weeks?
8. Does exposure to perfumes, insecticides, fabric shop odors, and other chemicals
15
provoke mild symptoms? 5 Provoke moderate to severe symptoms? 20
9. Are your symptoms worse on damp, muggy days or moldy places? 20 10. Have you had athlete’s foot, ringworm, “jock itch,” or other chronic infections of the skin
or nails?
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Mild to moderate? 10 Severe
or persistent? 20
14. Do you crave sugar? 10
15. Do you crave breads? 10
16. Do you crave alcoholic beverages? 10
17. Does tobacco smoke really bother you? 10
ADD UP YOUR TOTAL SCORE FOR THIS SECTION _______
Major Symptoms Point Score For each of your symptoms below, enter the appropriate figure in the Point Score Column.
If symptom is occasional or mild score 3 points
If symptom is frequent and/or moderately severe score 6 points
If a symptom is severe and/or disabling score 9 points
1. Fatigue or lethargy 13. Bloating
2. Feeling of being drained 14. Persistent vaginal itch
3. Poor memory 15. Persistent vaginal burning
4. Feeling “spacey” or “unreal” 16. Prostatitis
5. Depression 17. Impotence
6. Numbness, burning, or tingling 18. Loss of sexual desire
7. Muscle aches 19. Endometriosis
8. Muscle weakness or paralysis 20. Cramping and other menstrual irregularities 9. Pain and/or swelling in joints
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21. Premenstrual tension 10. Abdominal pain
22. Spots in front of eyes 11. Constipation
23. Erratic vision 12. Diarrhea
TOTAL SCORE FOR THIS SECTION _______
Other Symptoms
For each of the symptoms below, enter the appropriate figure in the point Score Column.
If symptom is occasional or mild score 1 point
If symptom is frequent and/or moderately severe score 2 points If a symptom is severe and/or disabling
score 3 points
1. Drowsiness
2. Irritability
3.Lack of coordination
4.Inability to concentrate
5.Frequent mood swings
6.Headache
7.Dizziness/loss of balance
8.Pressure above ears, feeling of head
17.Rash or blisters in mouth
18.Bad breath
19.Joint swelling or arthritis
20.Nasal congestion or discharge
21.Postnasal drip
22.Nasal itching
23.Sore or dry throat
24.Cough
25.Pain or tightness in chest
26.Wheezing or shortness of breath
27.Urinary urgency or frequency
28.Burning on urination
29.Failing vision
30.Burning or tearing of eyes
31.Recurrent infections or fluid in ears
32.Ear pain or deafness
swelling and tingling
9.Itching
10.Other rashes
11.Heartburn
12.Indigestion
13.Belching and intestinal gas
14.Mucus in stools
15.Hemorrhoids
16.Dry mouth
TOTAL SCORE FOR THIS SECTION _______________
NOW ADD UP YOUR SCORES
Total Score from section one ______________
Total score from section two ______________
Total score for section three ______________
TOTAL ALL SECTIONS ______________
Women Men
Yeast- connected health problems are almost certainly present >180 >140
Yeast-connected health problems are probably present 120-180 90-140
Yeast-connected health problems are possibly present 60-119 40-89
Yeast-connected health problems are less likely to be present <60 <40
This questionnaire is adapted from W. G. Crook The Yeast Connection.
Although the Candida Questionnaire can help determine your condition, ultimately the best method
for diagnosing candidiasis is clinical evaluation by a physician knowledgeable about yeast-related
illness.
If your score indicates you have a yeast
overgrowth, I highly recommend the yeast control
products: Yeast Max, YeastZyme Max, and
Ultimate FloraMax Advanced Care 100 Billion
You’re off to a great start!
You can do it!
Cherie
10 STEP SUGAR DETOX – THE JUICE LADY™
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RESTORE, REJUVENATE, SHAPE UP JUICE AND RAW FOODS RETREAT
March 30-April 4, 2020
CAREFREE, AZ.
Join us for a week at Spirit in the Desert Retreat Center. This is the nicest retreat center we’ve been to. The views
are spectacular, the grounds are lovely and the rooms are hotel quality. Each bedroom has 2 beds and a full
bathroom. We juice fast for 3 days and start and end with gourmet raw foods. We serve wheatgrass juice twice a
day. There is an exercise class each day designed to help you detox. Classes are designed to help you cleanse and
renew your whole person—spirit, soul and body.
https://juiceladycherie.com/juice-health-retreats/