Stop Sugar For Good in 7 Days Mini-Course

Today's lesson is all about finding your why.

Why do you want to stop eating sugar for good?

It would be fantastic if you could write a letter to yourself from 5 years in the future. Future you is so wise! She'll tell you how to get from where you are to where you want to be!

My why is because I want to have more energy and better health (cancer survivor) so I can do fun things with my family.

I'm sure your why is so compelling, it almost makes you cry. I'd love to hear what your why is!

Let's focus on what we CAN eat today!

Make a list of what you want to try from the grocery store. Maybe try an artichoke!

Have high glycemic fruit in moderation and focus on berries or and/or low glycemic fruits.

Learn to chew your food REALLY well! It will help immensely.

Sometimes hunger can be thirst in disguise. Make sure to drink half of your body weight in good ole water.

Yay! Today we decrease sugar by 25%.

Hopefully it feels very intuitive and automatic after all of the preparations you've been doing.

If you need help anywhere in this course - I offer a one time Free Coaching Session for anyone serious about stopping sugar for good.

Food prep ideas include: salad packs for the week, hard boiled eggs, avocado pudding, fat bombs, cut up veggies so they are ready to eat + dip, and my favorite cucumber "crackers" with chicken salad on top.

Remember - only black coffee with cream - no sugar.

We're going to hit the ground running today!

I know you're ready to jump in and that's what we're doing!

Main takeaways from today's lesson:

• Reduce sugar consumption by an additional 25%

• Don't cover up your emotions with food. It's only a temporary fix

• Learn healthy coping mechanisms to feel your feelings and overcome difficulties so that you can don't need to 'cover them up' with food

• Experiment with redirecting your urges with healthy things like: exercise, staying hydrated, yerbe mate or peppermint tea

• Experiment with a small amount of Keto sweeteners like Stevia

• Talk to a friend or do something distracting to take your mind off any urges you may have

Set yourself up for success by learning how to use healthy fats and to utilize this knowledge when you have a sugar craving.

Learn how to make avocado pudding and fat bombs (recipes below)

Try keeping your eating window within 8 hours (intermittent fasting). This will help with glucose, insulin resistance, and cravings.

Reduce your sugar intake by an additional 25% today!

FAT BOMB RECIPE:

1 / 2  C U P  K E T O  N U T Z O

3 - 5  D R O P S  S T E V I A

1 / 3  C U P  C A C A O

1 / 4  C U P  M E L T E D  C O C O N U T  O I L

A  S P R I N K L E  O F  S A L T 

S T I R  A L  L I N G R E D I E N T S  U N T I L  W E L L  I N C O R P O R A T E D

I F  I T ’ S  T O O  D R Y  A D D  I N  A  L I T T L E  M O R E  C O C O N U T  O I L.

P U T  C A N D Y  M O L D  O N  A  C O O K I E  S H E E T  S O  Y O U  C A N  P I C K  I T  U P  L A T E R

P O U R  M I X T U R E  I N T O  M O L D

P U T  Y O U R  C O O K I E  S H E E T  A N D  M O L D  I N  T H E  F R I D G E  O V E R N I G H T

R E L E A S E  F A T  B O M B S  A N D  P L A C E  I N  A N  A I R T I G H T  C O N T A I N E R  I N  T H E  F R I D G E  T O  S T O R E . T H E Y  M E L T  A T  R O O M  T E M P E R A T U R E

Avocado Pudding Recipe:

3 large avocados

5-10 drops of stevia

⅔ cup cacao powder

⅛ cup of canned coconut milk (more if needed) Add all ingredients to a large food processor and mix until very smooth and no chunks of avocado remain. Store in the refrigerator in an airtight container for up to a wee

The secret for today is that you can go off-plan as long as you decide in advance and it's not in the moment (and enjoy your cheat to the fullest)!

If you want to be an overachiever, you can take a berberine (scroll for link) supplement 15 minutes before you eat your treat. And/or you can do a quick and intense burst of exercise after your cheat. This will bring the glucose spike down dramatically or stop it from happening at all.

The key with cheating is not to do it too often. Only you know how much is too much. You will know by how you feel and if your sugar cravings are coming back (remember it's an addiction) and we don't want you on the withdrawal roller coaster.

A brain dump can be really powerful in the moment of urges and cravings. Instead of giving in...write those thoughts down and get them out of your head! You can use any type of paper you want. I keep a coiled lined paper notebook by my bed with a pen attached so I can mind dump before I get out of bed in the morning and it makes a HUGE difference!