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30-Day Sugar Detox v1.0
Your 30-Day Sugar Detox Journey
Welcome (0:47)
Introduction
PART I. Analyze Your Lifestyle
Wheel of Life® — Is Your Life in Balance? (2:16)
How to Practice Mind & Body Positivity
On Self Love: Part 1 (2:39)
On Self Love: Part 2 (1:56)
PART II. Set Program Goals
Our Four Goals
What Does Success Look Like for You?
PART III. Learn Sugar Basics
What is Sugar?
Sugar Consumption
How Sugar Affects the Mind and Body
Sugar Quiz
PART IV. 10 Steps to Your Sugar Detox (Steps 1 + 2)
Introduction
STEP 1. Know that Food Addiction and Food Dependence is Real
STEP 2. Learn how Biochemical Pathways are Altered After Consuming Sugar
How Sugar Changes Our Brain (2:49)
Part IV. 10 Steps to Your Sugar Detox (Step 3)
STEP 3. Determine Whether You Have a Food Dependence or Addiction and to the Extent to Which You Have One
STEP 3. Part II — THE YFAS Overview
Step 3: Part III — YFAS Example (17:14)
Part IV. 10 Steps to Your Sugar Detox (Steps 4-6)
STEP 4. Know Where Your Sugar Comes From
STEP 5. Research What You Can and Can't Eat
STEP 6. Clean Out Your Kitchen
Part IV. 10 Steps to Your Sugar Detox (Steps 7-8)
STEP 7. TO Break Your Sugar Cravings, You Need to Abstain—Not Moderate
STEP 8. Plan Your Recipes in Advance and Make Sure You Have Contingency Plans on Special Occasions
Part IV. 10 Steps to Your Sugar Detox (Step 9-10)
STEP 9. Remove Risks by Finding Support
STEP 10. Help Yourself by Helping Others
PART V. Your Next 30 Days
Let Your 30-Day Sugar Detox Begin
Welcome to your 30 Days
Let's Begin
Removing Sugary Beverages
Day 1
Remove Sugary Beverages—Day 1
Day 2
Remove Sugary Beverages—Day 2
Day 3
Remove Sugary Beverages—Day 3
Day 4
Remove Sugary Beverages—Day 4
Day 5
Remove Sugary Beverages—Day 5
Day 6
Removing Free Sugars from Meals and Snacks—Day 6
Hear What a Dietician Has to Say About Fiber & Sugar (10:44)
Day 7
Removing Free Sugars from Meals and Snacks—Day 7
Day 8
Removing Free Sugars from Meals and Snacks—Day 8
Day 9
Removing Free Sugars from Meals and Snacks—Day 9
Day 10
Removing Free Sugars from Meals and Snacks—Day 10
Day 11
Removing Free Sugars from Meals and Snacks—Day 11
What to look for on a dressing's nutrition label
How to turn a sauce into a dressing
Day 12
Become a Nutrition Label Ninja: Part 1
Day 13
Become a Nutrition Label Ninja: Part 2 (7:08)
Day 14
Become a Nutrition Label Ninja: Part 3 (15:02)
Day 15
Become a Nutrition Label Ninja: Part 4 (Yogurt)
Become a Nutrition Label Ninja: Part 4 (Cereal)
Become a Nutrition Label Ninja: Part 4 (Juice)
Become a Nutrition Label Ninja: Part 4 (Bagels vs. Beans)
Day 16
Removing Refined Carbohydrates—Day 16
Part 1: Who is the truest whole grain of them all?
Part 2: Where can you find a “true” whole grain?
Part 2.1. Whole grain kernels
Day 17
Part 2: Where can you find a "true" whole grain? — Continued —
Part 2.2. Flours
Part 2.3. Breads
Part 2.4. Pasta
Part 2.5 Cereals, oatmeal and granolas
Day 18
Cooking Tips: Part 1 — Veggies V.1
Day 19
Cooking Tips: Part 2 — Veggies V.2
Day 20
Cooking Tips: Part 3 — Veggies V.3
Day 21
Cooking Tips: Part 4 — Bring out the Flavor: Growing Herbs
Day 22
Cooking Tips: Part 5 — Bring out the Flavor: When and How to Use Herbs
Day 23
Cooking Tips: Part 6 — Bring out the Flavor: Cooking with Herbs
Day 24
Cooking Tips: Part 7 — Bring out the Flavor: When and how to Use Spices
Day 25
Cooking Tips: Part 8 — Bring out the Flavor: Cooking with Spices
Day 26
Healing Ourselves from the Inside Out: Amino Acids, Vitamins, and Minerals—Part 1
Healing Ourselves from the Inside Out: Amino Acids, Vitamins, and Minerals—Part 2
Day 27
Healing Ourselves from the Inside Out: Restoring our Gut Biome—Part 1
Healing Ourselves from the Inside Out: Restoring our Gut Biome—Part 2
Day 28
Healing Ourselves from the Inside Out: Learning to Listen to Ourselves
Day 29
Healing Ourselves from the Inside Out: Learning to Love Ourselves - Part 1 (4:11)
Healing Ourselves from the Inside Out: Learning to Love Ourselves - Part 2 (2:56)
Healing Ourselves from the Inside Out: Learning to Love Ourselves - Part 3 (3:27)
Day 30
Your Final Day!
Congratulations!
You've finished your 30 Days!
STEP 7. TO Break Your Sugar Cravings, You Need to Abstain—Not Moderate
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