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  • (CHEAT SHEETS) Sugar Shutdown Challenge

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    wegotthismindandbody
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    This document provides guidance for setting up for success on a 14-day sugar shutdown challenge. It recommends completing three steps on the first 7 days: 1) Identifying sugar in your kitchen and drinks, 2) Removing non-approved foods and beverages, and 3) Stocking your space with approved foods and drinks and planning meals. It then provides lists of zero-sugar beverage options to drink instead of sugary drinks, and substitute foods to eat instead of "white" processed foods high in sugar and flour.

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    (CHEAT SHEETS) Sugar Shutdown Challenge (1)

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    This document provides guidance for setting up for success on a 14-day sugar shutdown challenge. It recommends completing three steps on the first 7 days: 1) Identifying sugar in your kitchen and drinks, 2) Removing non-approved foods and beverages, and 3) Stocking your space with approved foods and drinks and planning meals. It then provides lists of zero-sugar beverage options to drink instead of sugary drinks, and substitute foods to eat instead of "white" processed foods high in sugar and flour.

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    © All Rights Reserved
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    31 views3 pages

    (CHEAT SHEETS) Sugar Shutdown Challenge

    Uploaded by

    wegotthismindandbody
    This document provides guidance for setting up for success on a 14-day sugar shutdown challenge. It recommends completing three steps on the first 7 days: 1) Identifying sugar in your kitchen and drinks, 2) Removing non-approved foods and beverages, and 3) Stocking your space with approved foods and drinks and planning meals. It then provides lists of zero-sugar beverage options to drink instead of sugary drinks, and substitute foods to eat instead of "white" processed foods high in sugar and flour.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    SUGAR

    SHUTDOWN
    BECOME A SUGAR CHEAT SHEET

    SLEUTH: SET YOUR


    SPACE SUCCESS
    From Day 1-7, there is just one simple task to focus on - setting yourself up for success!

    To be successful in this challenge, this is one of the MOST important pieces. This includes
    finding, removing and setting up your space for success for the full 14 day Sugar
    Shutdown.

    Here is a quick cheat sheet of what to do:

    STEP 1 - Sugar Sleuthing 101


    Review pages 1-19 in your guide & find the sugar in your kitchen
    Go through your fridge, freezer and cupboards to see what is approved for your Sugar
    Shutdown
    Do a quick inventory of what you are drinking (in house and out)

    STEP 2 - The Clean Up


    Remove all non challenge friendly foods. This could mean don
    and beverages. See cheatsheets "What to get rid of & zero calories beverages

    STEP 3- Setting Your Space & Life Up for Success


    Review approved foods and beverage
    Review Sugar Shutdown recipe book and plan for ingredients
    Go grocery shopping to stock your fridge with challenge friendly foods (see approved
    list)
    Look at your calendar during the challenge and plan for any events, vacations or dates
    that you will be eating outside of the home
    Plan in advance your meals at home and out so there is no guesswork

    Please note this document is for informational purposes only. Persons who are of good health, suspect of their health or are aware of any conditions,
    physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program.
    SUGAR
    SHUTDOWN
    STOCK UP ON CHEAT SHEET

    ZERO SUGAR
    BEVERAGES
    Drinks and liquid forms are the biggest source of sugar in our
    diet. Depending on what you normally drink, if you follow this
    simple tip you can cut your sugar intake down by up to 50%!

    Water is by far our top recommendation for what to drink, and we suggest
    drinking 3L a day, but if you need ideas on subbing out your favourite
    bevvies, refer to the chart below:

    WHAT TO AVOID WHAT TO DRINK INSTEAD

    Soda (including diet) Sparkling naturally flavoured water (brands


    Alcohol like LaCroix, Bubble, Perrier)
    Milk Soda water or flat water infused with
    Coffee with milk or cream cucumber, lemon, lime, herbs or berries
    Fruit Juice
    Unsweetened almond or cashew milk (try not
    Energy Drinks
    to use it as a beverage)
    Tea with milk
    Black coffee, coffee with a small splash of
    Fancy lattes
    Hot chocolate unsweetened coconut or cashew milk
    Water Infusers with artificial Green tea
    sweeteners Herbal teas
    Unsweetened iced tea
    Unsweetened herbal iced tea
    Black tea
    Mint infused hot water

    Please note this document is for informational purposes only. Persons who are of good health, suspect of their health or are aware of any conditions,
    physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program.
    SUGAR
    SHUTDOWN
    GET RID OF THE
    CHEAT SHEET

    WHITE STUFF
    Sugar, flour & processed foods are not on the Sugar Shutdown
    so it's time cut out the “white stuff” including:

    SUGAR! WHITE POTATOES — with the skins on,


    potatoes are a good source of energy,
    WHITE FLOUR — think of it as sugar in vitamins and minerals. However, they cause
    flour form. Foods with white flour include a blood sugar spike and are only
    muffins, cakes, cookies, donuts, pastries, recommended on a maintenance diet, NOT
    cereals, pies, chips, white pasta, white if you are trying to lose weight.
    breads — pretty much anything
    processed.

    WHITE RICE — the fibre has been taken


    off and all that’s left is littlesugar bombs!

    WHAT TO AVOID WHAT TO EAT INSTEAD

    Pasta Zucchini, butternut squash, or sweet potato “noodles”,


    White Rice Shiritaki noodles
    White Bread Brown rice, quinoa, cauliflower rice, any whole grain
    Wraps Sprouted grain bread such as Ezekiel
    White Potatoes
    Lettuce wraps, nori wraps, any hearty leaf like
    Cereal
    cabbage or collards
    Sweet Treats
    Sweet potatoes, root veggies like beets and squash
    Sugar
    Bread Crumbs Steel cut oats, warm and nutty quinoa (recipe on pg
    22 of challenge guide)
    Fruit, flavoured herbal tea, dark chocolate (90% cocoa
    or higher)
    Stevia, monk fruit sweetener
    Ground plantain chips, almond meal, ground cashews

    Please note this document is for informational purposes only. Persons who are of good health, suspect of their health or are aware of any conditions,
    physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program.

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