Sanfilippo Diane - The 21-day sugar detox cookbook : over 100 recipes for any program level

First published in 2013 by Victory Belt Publishing Inc. Copyright 2013 Diane Sanfilippo
All rights reserved No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher. ISBN-13: 9781628600247 The information included in this book is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for his or her own situation or with any questions regarding a medical condition or treatment plan. Reading the information in this book does not create a physician-patient relationship.

Victory Belt is a registered trademark of Victory Belt Publishing Inc. Book design: Joan Olkowski, Graphic D-signs, Inc.
Food photography: Diane Sanfilippo & Tonja Field
Cover portrait: Kelli Beavers
Hair: Samantha Gaiser
Make-up: Hayley Mason RRD 0113 SP_ver_h TABLE OF CONTENTS The 21-Day Sugar Detox Cookbook SECTION 1
INTRODUCTION SECTION 2
LEVELS & MEAL PLANS autoimmune modifications
SECTION 3
EASY RECIPES kitchen basics

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SECTION 1 introduction

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The 21-Day Sugar Detox Things do not change; we change. Henry David Thoreau About me Hi there. Im Diane Sanfilippo. Im a certified holistic nutrition consultant. And, like you, Ive struggled with sugar and carb cravings.

Sugar is such a powerful force that I too had trouble breaking through to the other sideto sugar freedom. But I have found the solution to this huge problem, and Ive never felt better! I created The 21-Day Sugar Detox program because curbing sugar and carb cravings has become a top priority for those seeking a healthier path in life. In my practice over the years, Ive worked with countless clients, both one-on-one and in large groups, whove struggled with sugar and carb cravings. In fact, I created my practice with blood sugar regulation as a primary focus in order to help people just like you. The 21-Day Sugar Detox is great for anyone who wants to take control of sugar cravingsfrom busy moms to competitive athletes. Its for anyone who wants to feel better, increase energy, improve sleep, and break the cycle of being on a blood sugar roller coaster (you know, the ride youre on when your meals and snacks are rich in carbs and lacking in vitamins and minerals) all day long.

In a world where conflicting diet advice comes at us from every anglefrom television doctors, magazines, the evening news, and even your hairdresser!its no wonder you still havent figured out how to get your cravings under control. What you dont need is another book to tell you why sugar is harmfulyouve probably read all those already, but they dont outline a clear path away from the problem. The 21-Day Sugar Detox gives you exactly that: a simple, straightforward, and practical plan to break free from the chains that sugar and carbs have wrapped tightly around you. About The 21-Day Sugar Detox The 21DSD is a whole-foods-based program created to help you reset your habits, your taste buds, and your entire relationship with the food thats on your plate every single day. After three weeks of eating the foods on The 21DSD Yes list, you wont be able to look at the foods you previously ate the same way. (Hint: Sweets usually leave you tired, moody, and just plain off-kilter.) A day or two into most nutritional reset or detox programs, many people struggle with motivationand rightly so! Most programs out there have you cutting calories, popping pills, or chugging shakes or juices all day long to achieve the desired result. (Hint: Sweets usually leave you tired, moody, and just plain off-kilter.) A day or two into most nutritional reset or detox programs, many people struggle with motivationand rightly so! Most programs out there have you cutting calories, popping pills, or chugging shakes or juices all day long to achieve the desired result.

But thats not at all what The 21-Day Sugar Detox is about. That type of deprivation is not what your body needs when youre looking for a fresh startit needs clean, healthy, whole foods that are rich in nutrients. Adequate protein and fat, along with a density of vitamins and minerals in every bite, set up your bodys natural detoxification system for success. You see, your body was built with the innate ability to detoxify itself! Its almost like magic, but its really just basic biology. In order to carry out that detox process, though, you need to feed your body real food.

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Why eliminate sugar from your diet? Sugar is a sneaky thing.

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Why eliminate sugar from your diet? Sugar is a sneaky thing.

It doesnt just cause cravings and make you fat; consuming too much of it can lead to all kinds of health issues, both in the short term and in the long term. Most of us are well aware of some of the common signs of sugar addiction and its deleterious effects on our lives, from extreme energy highs and lows to that nagging feeling that you wont be satisfied until you eat something sweet. But sugars harmful effects are even more far-reaching. Here are a handful of less-obvious signs of sugar addiction, chronically erratic blood sugar levels, and nutrient deficiencies that may be caused by overconsumption of nutrient-poor carbohydrate foods: SHORT-TERM EFFECTS

• Mood swings
• Acne, rashes
• Premenstrual syndrome (PMS), painful periods
• Unrestful sleep
• Fatigue
• Muscle fatigue or weakness
• Susceptibility to colds and flu
• Other food addictions

LONG-TERM EFFECTS

• Anemia
• Depression, anxiety
• Cystic acne, eczema, psoriasis
• PCOS, infertility
• Insomnia
• Adrenal fatigue or dysfunction
• Vision impairment
• Neurological disorders
• Insulin resistance, type 2 diabetes
• Alzheimers disease
• Substance abuse

Whether we realize it or not, sugar is taking over our lives. From cravings and impulsive eating to the highs and lows of riding the blood sugar roller coaster, weve nearly become slaves to sweet and carb-rich foods. Now, its not that all carbs are badquite the contrary.

There are some amazing carbohydrate-rich foods out there, like vegetables and fruits, but we all know that those arent the types of foods that cause us to spiral out of control and run for the nearest candy bowl. Thats because theyre what I call good carbs. They carry calories from carbohydrates as well as vitamins and minerals that your body needs to feel satisfied and calm. Theres a lot more to the good-carbs-versus-bad-carbs story than Im explaining here, so I recommend that you reread the first portion of The 21-Day Sugar Detox guidebook to brush up on that information.

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About this cookbook This cookbook serves as a companion and a complement to The 21-Day Sugar Detox guidebook, my first publication in this series. After many years of successfully running the program without printed materials for participants, I decided that it was time to make this information available in a much bigger, better way.

So I wrote The 21-Day Sugar Detox to put all my best sugar-busting advice in one place.

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