Wholesome Healing

Category: SUGAR DETOX

HOW TO BECOME A LABEL READER

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NUTRITION FACTS VERSES LIST OF INGREDIENTS

The nutritional information of a product is the part of the label that tells you how many calories the product consist of, as well as how many grams of fat, carbs, etc. While this information is definitely helpful for many people (especially those with blood sugar issues, etc.) it does not tell you everything about the product. Unfortunately, our culture has taught us that this is what matters most (low-fat, low-carb, low calorie, low-sugar) and so many people really only look at that section of the label, completely not realizing that what they are eating may actually be a far cry from real food.

So, if eating healthy, real food is your goal, then you need to start paying attention to the list of ingredients. The list of ingredients will tell you much more about what is actually in the product. You cannot simply trust the advertisement on the front label (advertising is so deceiving!) Think about it, their goal is to get you to want to buy the product. And who has time to read labels anyway? Something can be labeled “organic” and many people will buy it mainly for that reason, without ever checking the ingredient list. Advertisement is powerful.

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READING LABELS

A good rule of thumb for reading labels is the fewer ingredients listed, the better. For example, something that lists only chicken, water, and salt as the ingredients qualifies as a “real food” item. On the other hand, a different brand may advertise the same product but include 10 more ingredients, half of which you can’t even pronounce. This probably would not qualify as a “real food” item.

However, there is something to be said for the foods that ARE real that contain more than 5 or 6 ingredients. Many of the recipes on my blog contain more than 5 or 6 ingredients and they are considered “real food” recipes. So, technically, you could have a product with over 10 ingredients listed, but if they are all natural, real, unprocessed ingredients, it’s totally fine.

Another good rule of thumb to go by when reading labels is to consider each listed ingredient individually. Are they all items you would buy to cook with in your own kitchen at home? For example, if preservatives are listed in the ingredients, then it’s probably not something you want to buy.

Lastly, another  trick to reading labels is to really look at those first few ingredients and ask yourself if they represent what’s advertised. For example, if the second ingredient listed on a box of “Almond Granola” is sugar and the third is maple syrup then you know that instead of oats and almonds for breakfast, you’ll be eating primarily sugar covered in milk. Not good.

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INGREDIENTS TO LOOK OUT FOR

Although it’s nearly impossible to cover them all on this short post, I can give you a list of the most popular ones that you probably see everyday. These are ingredients that you most definitely want to avoid, when possible:

HIGH FRUCTOSE CORN SYRUP
HYDROGENATED AND PARTIALLY HYDROGENATED OILS
Can also be listed as mono- and diglyceride, high-stearate, or stearic rich.
MSG (MONOSODIUM GLUTAMATE)
Ingredients that always contain MSG: Glutamic acid, glutamate, monosodium glutamate, monopotassium glutamate, yeast extract, anything “hydrolyzed” and any “hydrolyzed protein”, autolyzed yeast, and gelatin.
Ingredients that usually contain MSG: flavors, flavorings, broth, stock, maltodextrin, protease, malt extract, soy sauce, and
seasonings.
PRESERVATIVES (TBHQ, BHT, OR BHA)
ARTIFICIAL COLORS
ARTIFICIAL FLAVORS
SYNTHETIC SWEETENERS
Such as: Aspartame, Acesulfame-K (Acesulfame Potassium), Cyclamates, Saccharine, and Sucralose.
Brand names include: NutraSweet, Equal, Spoonful, Equal-Measure, Sunette, Sweet One, Swiss Sweet, Sweet ‘N Low, Sugar Twin, Necta Sweet, Sweet Twin, and Splenda.

SOY (almost always genetically modified)
MANUFACTURED OILS
Such as: Canola oil, vegatable oil, or cottonseed oil
GENETICALLY MODIFIED INGREDIENTS
Most common GM foods: corn, soy, canola, cottonseed, sugar beets, papayas, and some zucchini.
NITRATES AND NITRITES

 

*For a more extensive list with descriptions and very helpful information, go here.

 

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SUGAR DETOX: PREPARATION

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WHAT IS THE PURPOSE OF THIS SUGAR DETOX?

The main purpose of the sugar detox is to restore your health, begin repairing your gut, and reduce inflammation. Although some do it to lose weight, that is not the purpose of the program… but it can be a nice bonus!

HOW LONG IS THE DETOX? 

The detox program is 21 days.

WHO WILL BE DOING IT? IS THERE SOMEONE TO REACH OUT TO FOR SUPPORT? 

There will be many others starting the program on the same day. You can find support and encouragement from them on The 21-Day Sugar Detox Facebook page. Anyone and everyone is welcome to jump on board to join the group!

WHAT CAN I DO NOW TO SET MYSELF UP FOR SUCCESS?

There are a few things you can do now to prepare yourself for the detox:

1. Go on over to The 21-Day Sugar Detox site to purchase the detox guide. It is digital so you will receive the materials promptly. I believe the cost is $21 and you have the materials for life, so you can use it over and over! Totally worth the price! Here are just a few of the helpful things the guide includes:

  • Food replacement guide including dining out options
  • Special modifications for: athletes, pregnant or nursing moms, vegans, and vegetarians
  • Snack ideas plus 30 pages of easy recipes
  • An extensive Yes and No food list as well as handy one-page guides to sweeteners and oils

2. Start getting rid of junk food. Yes, that means all of that leftover Valentines Candy you have lying around. Don’t make it harder on yourself by keeping it around or worse… eating it all at once because you know you won’t be able to have again for a while! Just throw it out! Trust me, it’ll be easier this way.

3. Once you receive your guide, look through the recipes, and start making up your grocery list. For families of 3 or more, you may need to spend a good hour or two on this every week. That means, find recipes you like, plan your meals for the week, make up your grocery list, and clip coupons if you use them. Sound like too much work? Try The Foodee website to help organize your meals and grocery lists. This site even includes Sugar-Detox approved meals… you just have to search for the ones that are labeled as so. Other helpful recipe sites that include some great Sugar-Detox approved recipes are:

HOW WILL I FEEL DURING THE DETOX?

Don’t be surprised if you begin the detox and don’t feel so great during the first 1-3 days. Sometimes feeling worse actually means you are beginning to heal your body. These negative side effects are calling a “healing crisis” and usually only last the first few days of the detox, although some people experience none of these side effects. Some of the most common negative side effects are:

  • Headaches
  • Flu or cold-like symptoms
  • Low energy
  • Bloating
  • Skin breakouts
  • Sporadic sleep
  • Irritability/emotional sensitivity

WHAT KIND OF RESULTS CAN I EXPECT WHEN THE DETOX IS OVER?

Although the purpose of this detox is not to lose weight, many people do experience this nice little side effect. 🙂 Here are some other common results you can expect to see after the detox is over:

  • Glowing skin
  • A flatter stomach/less bloating/fat loss
  • Increased energy (after the first week)
  • Clearer thinking
  • Reduced cravings for sugars and carbs
  • Elevated mood/Less depression
  • Better sleep
  • Lower Cholesterol
  • Increased sense of taste
  • Increased sense of wellbeing

If these look like symptoms that you would like to have a little more of in your life, then I urge you to do this challenge with me! Go on over to The 21-Day Sugar Detox site, purchase your guide, and get ready to change your health!

 

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