Sugar Free - The Health Coach Group

5 Days
Sugar Free
1 Copyright © 2014 The Health Coach Group, Inc. All Right
Reserved. No part of this book may be reproduced or
redistributed in any form or by any electronic or mechanical
means, including information storage and retrieval systems,
without permission in writing from the publisher. Published in
the United States by: The Health Coach Group, Inc. 7601
Military Avenue, Omaha, NE 68134
http://www.thehealthcoachgroup.com. The information
contained in this book is intended to help readers make
informed decisions about their health. It should not be used as
a substitute for treatment by or the advice of a physician.
Although the author and publisher have worked hard to ensure
that the information provided here is complete and accurate,
they will not be held responsible for loss or damage of any
nature suffered as a result of reliance on any of this book’s
contents or any errors or omissions herein.
Copyright 2014 The Health Coach Group 2 FACT: • 
Sugar is 8 x’s more addicAve than cocaine. • 
Sugar cause obesity, inﬂammaAon (disease), feeds cancer, demenAa, type 2 diabetes, depression, inferAlity, impotence, depression and brain funcAon. “The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day — that’s more than two 20-‐ounce sodas — making nearly one in four teenagers pre-‐diabe5c or diabe5c. Flour is even worse than sugar. We consume about 146 pounds of ﬂour a year. Think about it. That’s about one pound of sugar and ﬂour combined every day for every man, woman and child in America. And ﬂour raises blood sugar even more than table sugar. Even whole-‐wheat ﬂour.” Dr. Mark Hyman Copyright 2014 The Health Coach Group 3 1.  Cut it out now…cold turkey…no more sugar. You can
do it. It doesn’t take long to break the addiction.
2.  Know the facts, what is sugar and where is it hidden.
Cut out flour and all hidden sugar …and all artificial
sweeteners.
3.  Be sure you are not drinking liquids with hidden sugar.
4.  Eat protein at every meal.
5.  Eat more carbs! That’s right! The green stuff.
Vegetables, just cut out potatoes and beets for a few
days.
6.  De-stress. Relax and practice self care.
7.  Eat healthy fats. Nuts, coconut oil, avocados and olive
oil. It will fill you up.
8.  Get a good night’s sleep.
Copyright 2014 The Health Coach Group 4 Refined sugar is made from the glucose and fructose (12 atoms of
carbon, 22 atoms of hydrogen, and 11 atoms of oxygen) .
The sweet taste comes from the fructose.
Most sugar comes from sugar cane or beets, though you can find
it in almost all plants.
Copyright 2014 The Health Coach Group 5 1 When you eat a simple sugar (short chain) it causes a rapid rise
in blood glucose. We know this increase as a “sugar high.”
2 Then your blood sugar drops suddenly (hypoglycemia) –
“crashes” or gives you what we lovingly refer to as “sugar blues”.
This mechanism causes the pancreas to produce insulin to
lower the blood sugar. It this occurs too often, the pancreas
begins to compensate and becomes resistant.
This repeated cycle over time can lead to insulin resistance
and eventually diabetes or diabesity.
Copyright 2014 The Health Coach Group 6 Sugar comes in many forms, such as:
ü  White (table)
ü  Brown
ü  Confectioner’s
or powdered
ü  Corn Syrup
ü  Dextrose or glucose
ü  Invert
ü  Turbinado (raw, less refined)
ü  High-fructose corn syrup (HFCS) Copyright 2014 The Health Coach Group 7 ü  Canned foods
ü  Baby food
ü  Tomato sauce
ü  Condiments
ü  Peanut butter
ü  Salad dressing
ü  Soda/pop/vitamin waters
ü  Most processed foods or meals
Examples:
Clif Bar = 21 grams of sugar (5 tsp).
Starbucks Frappuccino (16 oz.) = 44 grams (10 tsp.)
Copyright 2014 The Health Coach Group 8 ü  Aspartame
ü  Saccharine
Sweet and Low
Equal
ü  Sucralose
NatraTaste Gold
Splenda
ü  Acesulfame K
TwinSweet (Europe only)
ü  Neotame
Copyright 2014 The Health Coach Group 9 These may be used in moderation AFTER your 5 days
without sugar.
ü  Dates
ü  Grade A Natural
Maple Syrup
ü  Natural Stevia
ü  Raw Organic/Local Honey
ü  Blackstrap Molasses
*****(Use in moderation)
Copyright 2014 The Health Coach Group 10 ü  Aspartame
Used in diet soda
ü  Agave
70-80% fructose
ü  Sucralose
Another form of Splenda
Copyright 2014 The Health Coach Group 11 1
ü  Focus on not giving into the temptation.
ü  If you get the craving for sugar, substitute red
peppers, celery, carrots and 1 apple a day
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Exercise
Copyright 2014 The Health Coach Group 12 2
ü  Remember to drink lots of water
ü  Don’t skip meals, just make the meals healthier
ü  “Re-train” your taste buds by substituting sugary
food for fruits, vegetables, and nuts
Copyright 2014 The Health Coach Group 13 3
ü  Focus on becoming Sugar- Free
ü  Eat protein
Sprinkle some hemp seeds for a nutty flavor
Plain Greek Yogurt
Almonds, Walnuts or Cashews
ü  Take a nap
Copyright 2014 The Health Coach Group 14 4
ü  You made it four days! Reward yourself with a non
food treat. Join that yoga class, get that massage,
take an extra hour to do something you love.
ü  Drink a sugar free green juice and feel the energy!
ü  Watch your favorite funny movie.
Copyright 2014 The Health Coach Group 15 5
ü  Start the day with a warm drink and some protein.
ü  If you have access to a steam shower or sauna, drink
lots of water and sweat it out. If you have no
access…drink the water and exercise at a level that
makes you sweat.
ü  You did it! WAY TO GO!
Copyright 2014 The Health Coach Group 16 • 
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Agave nectar Agave syrup All natural evaporated cane juice Amasake Amber liquid sugar Anhydrous dextrose Apple buYer Apple sugar Apple syrup Arenga sugar Bakers special sugar Barbados Sugar Barley malt Barley malt syrup Bar sugar Berry Sugar Beet molasses Beet sugar • 
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Blonde coconut sugar Brown rice syrup Brown sugar BuYered syrup Candy ﬂoss Cane crystals Cane juice Cane juice crystals Cane juice powder Cane sugar Caramel Carob syrup Caster sugar Castorsugar Cellobiose chicory (HFCS) Coarse sugar Copyright 2014 The Health Coach Group 17 • 
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Coconut palm sugar Coconut Coconut syrup Coco sugar Coco sap sugar Concentrate juice Concord grape juice concentrate ConfecAoner’s sugar Corn sugar Corn syrup Corn syrup solids Corn sweetener Cornsweet 90 Creamed honey Crystal dextrose Crystalline fructose • 
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Crystallized organic cane juice • 
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D-‐arabino-‐hexulose Dark brown sugar Dark molasses DecoraAng sugar Dehydrated sugar cane juice Demerara Sugar Dextrin Dextran Dextrose D-‐fructose D-‐fructofuranose DiastaAc malt Diatase Disaccharide Dixie crystals D-‐mannose Dried evaporated organic cane juice Copyright 2014 The Health Coach Group 18 • 
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D-‐xylose ECJ Evaporated organic cane juice Evaporated corn sweetener Ethyl maltol First molasses Florida Crystals Free Flowing Free ﬂowing brown sugar Fructamyl Fructose Fructose crystals Fructose sweetener Fruit fructose Fruit sugar Fruit syrup • 
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Galactose Glucodry Glucomalt Glucoplus Glucose Glucose-‐fructose syrup Glucose solids Glucosweet Gluctose fructos Golden molasses Golden sugar Golden syrup Gomme syrup Granulated fructose Granulated sugar Granulated sugar cane juice Grape sugar Grape juice concentrate Copyright 2014 The Health Coach Group 19 • 
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Gur High dextrose glucose syrup High-‐fructose corn syrup High fructose maize syrup High maltose corn syrup Hydrogenated starch Hydrogenated starch hydrosylate Hydrolyzed corn starch Honey powder HSH Icing sugar Inulin Invert sugar • 
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Inverted sugar syrup Invert syrup Icing sugar Isoglucose Isomalt Isomaltotriose Isosweet Jaggery Jaggery powder LacAtol Lactose Levulose Lesys Light brown sugar Light molasses Liquid dextrose Liquid fructose Liquid fructose syrup Copyright 2014 The Health Coach Group 20 • 
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Liquid honey Liquid maltodextrin Liquid sucrose Liquid sugar Maize syrup Maldex Maldexel Malt Malted barley syrup Malted corn syrup Malted corn and barley syrup Malted barley MalAtol MalAtol syrup Malitsorb MalAsweet Maltodextrin Maltose • 
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Maltotriitol Maltotriose Maltotriulose Malt syrup Mannitol Meritose Meritab 700 Misri Mizuame Molassess Monosaccharid Muscovado sugar Mycose Mylose Nigerotriose Oligosaccharride Organic agave syrup Organic brown rice syrup Copyright 2014 The Health Coach Group 21 • 
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Organic cane juice crystals Organic coconut palm sugar Organic palm sugar Organic sucanat Organic sugar Organic raw sugar Orgeat syrup Palm sugar Palm syrup Panela Pancake syrup Panocha Pearl sugar Piloncillo Potato maltodextrine Powdered sugar Promitor Pure cane syrup • 
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Pure sugar spun Raisin syrup Rapadura Raw agave syrup Raw sugar Raﬃnose Reﬁner’s syrup Rice maltodextrine Rice Syrup Rice syrup solids Rock sugar Saccharose Sanding sugar Second molasses Shakar Simple syrup Sirodex Soluble corn ﬁber Sorbitol Copyright 2014 The Health Coach Group 22 • 
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Sorbitol syrup Sorghum Sorghum molasses Sorghum syrup Sucanat Sucre de canne naturel Sucrose Sucrosweet Sugar Sugar beet syrup Sugar beet crystals Sugar cane juice Sugar cane natural Sugar hat Sulfured molasses Sweetened condensed milk Sweet sorghum syrup Syrup Syrup • 
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Table Sugar Tagatose Treacle Trehalose Tremalose Trimoline Triose Trisaccharides Turbinado sugar Unreﬁned sugar Unsulphured molasses White crystal sugar White grape juice concentrate White reﬁned sugar White sugar Wood sugar Xylose Yellow sugar Copyright 2014 The Health Coach Group 23 • 
http://www.health.harvard.edu/blog/eating-too-muchadded-sugar-increases-the-risk-of-dying-with-heartdisease-201402067021
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http://articles.mercola.com/sites/articles/archive/
2010/04/20/sugar-dangers.aspx
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http://www.mayoclinic.org/healthy-living/nutrition-andhealthy-eating/expert-blog/sugar-in-drinks/
bgp-20056240?p=1
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http://www.rodalenews.com/sweeteners
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http://www.myfitnesspal.com/topics/show/821596-257names-for-hidden-sugar
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http://www.webmd.com/diet/ss/slideshow-sugaraddiction
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http://drhyman.com/blog/2014/03/06/top-10-big-ideasdetox-sugar/#close
Copyright 2014 The Health Coach Group 24 This little booklet is my gift to you.
I hope you will use it and really make it a practice in your
daily life.
I would be thrilled to hear form you. Let me know how it is
going and what changes you have made.
My name is Shari Hammer. I am
a certified health and wellness
coach.
You can email me at:
[email protected]
I help people lose weight and
keep it off with healthy, positive
lifestyle changes. For more
information on what I have to
offer, visit my website at
www.sharicoach.com.
Copyright 2014 The Health Coach Group 25

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