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January 2017 Sugar Detox

pdf version can be downloaded here:  January 2017 Newsletter

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January 2017.

Monroe Farmer’s Market is open year round from 7am-12noon

www.farmersmarketmonroemi.com

Natural Health Consultations with Maurine-½ hour $30.00; 1 hour $50.00

  Call 734-240-2786 to make appointment

Ionic Foot Bath now available by appointment-1/2 hour $35.00; 1 hour $50.00

Family Farms Co-op:This email address is being protected from spambots. You need JavaScript enabled to view it.

Orders due via email January 11 at noon; Pickup January 13 at 2:30-3:30-at VFW Hall 1620 Dix-Toledo, Southgate

 First FridayDowntown Monroe January 6-Bonus Discount Day 5% off for First Friday

Join many businesses with art exhibits, food and drink specials.

Transitions for Women a support group for women that have lost their partners-Next Meeting January 21 at 3 PM held at First Presbyterian Church

Yoga with Shannon: Saturday sessions Christ Lutheran Church 8:15-9:15 AM 

Yoga with Chantelle-Monday, Tuesday and Wednesday- Calendar available at the Store

Healthy Happenings: Sugar Detox from The Sugar Detox by Brooke Alpert, MS, RD, CDN & Patricia Farris, MD

January is the perfect time to detoxify the body.  Many people choose to complete a juice fast, take harsh laxatives with fiber, with supplements to cleanse the colon and liver.  These programs are helpful for some but most people return to eating the SAD diet (standard American diet) and end up in the same place next year.  Several years ago I completed the Sugar Detox because of recurring bladder issues with much success.  I would like to share this information with you because excess intake of sugar has been linked to most of the most debilitating/chronic illness many of us are living with. In the past the sugar we consumed was somewhat “healthier” because the beets used were not Genetically Engineered (GMO).  The chemical companies began genetically engineering beets around 2007.  This increases the risk of a high sugar diet, which can lead to everything from weight gain to heart disease, autoimmune disorders, and even type 2 diabetes.  A diet high in sugar also increases the risk for atherosclerosis, heart disease, Alzheimer’s disease, and even cataracts.  The other issue with excess sugar intake is it can lead to saggy, baggy, and wrinkled skin.  Who wants that?   I will not say this is easy but once you make the decision to change, and can make it through the first week, you will feel so much better. ***During the 3-Day sugar fix you may experience fatigue, fogginess, headaches, and intense cravings as you detox off of sugar.  In most cases these symptoms will resolve as you continue the program but should they persist they suggest you discontinue and consult your physician. 

I am giving you the basic program; however, you can rent the book from the library or order from Amazon for the full program and very helpful recipes.

 

·      The 3 Day Sugar Fix: This was the toughest for me but I made it through and went to bed extra early.

v  1 cup of unsweetened black coffee per day

v  Unsweetened green and/or herbal tea, in unlimited   amounts

v  Minimum of 64 ounces of water daily (sodium-free sparkling water or club soda is ok)

v  Protein: lean red meat, pork, chicken, turkey, fish, shellfish, eggs, tofu, or legumes

v  Veggies: unlimited except Avocado only ½ per day.  No starchy vegetables, potatoes, corn, sweet potatoes, winter squash or beets.

v  Fruits: lemon or lime, for drinking or cooking

v  Nuts: Raw or Crispy nuts a 1-ounce serving twice a day. During my detox I ate a few more than recommended.

v  Condiments and cooking oil:  red wine vinegar, balsamic vinegar, or raw apple cider vinegar, and olive oil, coconut oil or butter for cooking.

v  Herbs and spices: unlimited amounts

·         Week 1 Approved Foods

v  2 cup of unsweetened black coffee per day, plus 2 tablespoons of milk, if desired

v  Unsweetened green and/or herbal tea, in unlimited amounts

v  Minimum of 64 ounces of water daily (sodium-free sparkling water or club soda is ok)

v  Protein: lean red meat, pork, chicken, turkey, fish, shellfish, eggs, tofu, or legumes

v  Dairy: 1 serving per day (1 ounce of cheese, 5 ounces of yogurt, or ½ cup cottage cheese (I prefer Daisy brand), ½ cup natural milk per day.

v  Veggies: add raw carrots, raw onions, spaghetti squash, summer squash, snow peas and tomatoes.

v  Fruit: 1 medium-size apple, plus lemon and lime

v  Nuts: Raw or Crispy nuts a 1-ounce serving twice a day

v  Seeds: 1 ounce sunflower or pumpkin seeds may be eaten up to twice daily as a snack

v  Fat: Minimum 3 servings (from oils, olives, avocados, nuts, or seeds.

v  Starch: 1 serving of approved high fiber crackers (2 crackers)

v  Alcohol: 1 glass (5 oz.) red wine only; maximum of three times per week

·         Week 2 Approved Foods;  Changes only

v  Protein: Minimum 3 servings of protein per day.

v  Dairy: 2 servings daily

v  Veggies: add cooked carrots, cooked onion, and peas raw or cooked

v  Fruit: 1 medium apple and ½ cup of either blackberries, blueberries, cantaloupe, grapefruit, raspberries, or strawberries

v  Starchy Vegetables: yam 1 small or summer squash (1/2 cup)

v  Popcorn: air-popped (1 cup daily)

·         Week 3 Approved Foods; Changes only

v  Fruit: can add one serving of either ½ cup cherries, 2 small clementines, ½ cup grapes, 1 nectarine, 1 orange, or 1 peach

v  Starch: can add 1 serving of either ½ cup cooked barley, ½ cup cooked buckwheat or 2 oz. soba noodles, ½ cup oatmeal (not instant) ½ cup cooked quinoa, 2 oz. uncooked whole wheat pasta.

v  Dessert: Dark chocolate (I found Lily’s stevia sweetened chocolate) ***This saved my sanity.

·         Week 4 Approved Foods:

v  Starch: Can add 1 serving of Ezekiel bread or brown rice

·         Daily Maintenance Plan:

Protein: Minimum 3 servings

Dairy: 2 servings, plus a splash in coffee if desired

Vegetables: Unlimited quantities of approved veggies

Fruit: 1 apples plus 1.5 servings of fruit

Starch: 2 servings per day of approved starches plus 1 serving of high fiber crackers

Alcohol: maximum 5 glasses of red wine per week

Dessert: 1 ounce of dark chocolate daily.  Any other desserts besides dark chocolate will count as a starch and may occur twice a week.

I now make diabetic protein cookies with xylitol (a sugar alcohol) and Lily’s stevia sweetened chocolate chips. This is what I use as my dessert.   These will be available in the New Year.

   It has been three years and I have truly adjusted to a sugar free lifestyle.  I will allow myself a small amouns of sugar at a party, and am satisfied with a small amount.  You will find you do not like the taste of ultra-sweet foods after completing The Sugar Detox.   

 

***If you are diabetic or have any type of blood sugar problem including insulin resistance, consult your physician

***If you are taking diabetic medication and start a low sugar diet, consult your physician as you will probably require less

      Of your current medication

***The Sugar Detox diet may not be appropriate for people participating in extreme exercise programs

Maurine is happy to provide her opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.

 

As always, contact your pharmacist regarding any potential vitamin/drug interactions.  Notify physician regarding any alternative remedies.

 

Organic Fruits and Vegetables delivered every other week- www.doortodoororganics.com

Raw cow & goat milk and Amish grass fed meat e-mail  This email address is being protected from spambots. You need JavaScript enabled to view it. or

call 1-269-476-8883

Store News:

v  Local Delivery to shut-ins available

v  Bridge Cards accepted at the store.

v  Family Discount Day: Every Wednesday get 5% off of entire order.

v  Free Muscle Testing

 

Save the Earth Tip: Petal Power Replace harsh and astringent skin toners with rose water, which is 100% natural, and has great skin-softening properties.  To make your own, steep some rose petals in hot water until their fragrance has infused the liquid.  Remove the petals, and store the rose water in the fridge, where it will keep for up to a week, or pour it into an ice-cube tray and use straight from the freezer.  If that sounds like too much work, you can buy rose extracts here.

Words to Live By

Our greatest glory is not in never falling, but in rising every time we fall.    Confucius

  Recipe of the Month

Roasted Veggie Salad

1 red bell pepper, roughly chopped                                                    Dressing

1 lb butternut squash, diced                                                                1 avocado

1 lb Brussels sprouts, hulled and halved                                             1 small clove garlic

2 tsp dried oregano                                                                             Juice of 1 lime

½ tsp Celtic sea salt                                                                           1/4 cup olive oil          

1 tsp black pepper                                                                               ¼ tsp Celtic sea salt                                

3 Tbsp olive oil                                                                                    ¼ tsp black pepper

4 oz mixed greens

Preheat oven to 400 degrees

In a large bowl, mix the butternut squash, bell pepper, Brussels sprouts, dried oregano, salt, pepper, and olive oil until the veggies are evenly coated

Pour the vegetables onto a baking sheet in one even layer and roast for 40 minutes

To make the dressing, place the avocado, garlic, lime juice, olive oil, salt, and pepper in a blender or food processor and blend until light and creamy.

Place a handful of mixed greens on a plate and top with the roasted vegetables.  Spoon on the Avocado Dressing and serve.

 

Maurine Sharp Natural Nurse

Health Matters Herbs and More 17 E. Second St. Monroe, Michigan 48161

734-240-2786 http://www.monroehealthmatters.com/

Store Hours: Monday –Friday 10:00-5:30; Saturday 10:00-2:00 e-mail This email address is being protected from spambots. You need JavaScript enabled to view it.  

January 2017 Sugar Detox

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