sugardetox:healthynest’s1-weekjumpstartplan

Start your journey toward freeing your body of sugar cravings

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Hi there!I’mRobin,thefounderofHealthyNestNutrition. Ilovehelpingclientslearntoeatlesssugar.Ithasansuchapositiveeffectontheirshort-termandlong-termhealth.This1-WeekJumpstartPlanwillgetyougoingontheroadtodetoxingfromsugarandfeelingamazing.Ofcourse,formanypeople,sugarcanbeapowerfuladdiction.AtHealthyNest,wespecializeinhelpingourclientskicktheirsugarhabitsforgoodthroughone-on-one nutritioncounseling,mealplansandsupport.Wegiveourclientsallthetoolsandresourcestheyneedto“reset”fromsugarandliveahealthierlife.

doyoueattoomuchsugar?Whenyoueatsugardoyouhavehighsandlowsinenergy?Doyouloseyourfocusintheafternoons?Doyougetmoody,especiallyaround2–3pm?Ifyousaid”yes”toanyofthese,sugarcouldbetheculprit.

sugardoesbadthingstoourbodiesbeyondmakeusfat.Excess sugarinyourdietcancausemoodswings,skinbreakouts,sleepproblems,immuneweakness,depression,insulinresistanceandmany morehealthconcerns.

It’snotjustsweetsSugarissneaky,andavoidingcandyanddessertdoesnotmeanyouaren’teatingwaytoomuchsugar.Forinstance,whitebreadisbasicallyabombofsugar.

thegoodnewsAsyoudetoxfromsugar,youAREgoingtostarttofeelbetter.And,becauseyourbodycraveswhatyougiveit,itwillgeteasierandeasier tosay“no”tosugaryfoods.

1-weeksugardetox

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howtousethisjumpstartplan

Let’s get started!

1. Findthe1-weekmenuonpage4(there’saprintableversiononpage13ifyouwanttostickitonyourfridge!)

2. You’llfindrecipesforeachdayonpages6–11.We’veonlyincludedthemorecomplexrecipes.Therestareself-explanatory,butwhenindoubt,keepitsimple.

3. Shakerecipesareonpage12.Youcanuseanyshakerecipeyouwantaslongasitislowinsugar(includingsugarfromfruit).

4. Shopatthebeginningoftheweekandprepeverythingyoucanthen.Thatway,whenyougetbusyduringtheweek,youcanstillsticktotheplan.

5. Rememberthatyourbodycraveswhatyougiveit.Thefirstfewdaysmightbehard,butpushonthroughandyou’llemergeattheendoftheweekwithmoreenergyandfewercravingsforsugar.

- robin

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DAY Breakfast Snack1asneeded Lunch Snack2

asneeded Dinner

Day1 Swirlycrust-lessquiche

Nuts&veggies

Turkeyburgerwithmixedgreensalad(nobun,please)

Shake Grilledsalmonwithbeetsalad

Day2 ShakeApplewithJustin’sNutButterpacket

Mixedgreensalad Ahandfulofnuts

Turkeyburgeronlettuceandtomatow/

asparagussoup

Day3Swirlycrust-lessquicheswith

berries

Hummuswithcut-upveggies

6oz.leftovergrilledsalmonw/sautéedmushrooms &garlic2c.tomato soup

Pearorapple

Citrus&herbwholeroastedchickenwith

quinoasalad

Day4Sautéedspinach,

2poachedeggs, sideofblueberries

Asparagussoup&ahandfulof

nuts

Shreddedchickenwithquinoa&veggies, sideof

berries

Redpepperdipwithcutupveggies

Avocadokalesaladwithsalmon

Day5 ShakeRedpepperdipwithveggies

Smokedsalmonoveravocadokalesalad

Maple-spicedalmonds

Shrimpcevichewithasparagussoup

Day6 Sausagefrittatawithmixedberries

Redpepperdipwithveggies

Shrimpceviche,mixedgreensalad

andanapple

1-2cupsofpotatoleek

soup

Veggie lettucecupswithgarbanzos&leftover soup

Day7 LeftoverfrittataORA shake

Hummusdipwithveggies

Potatoleeksoupwith1c.springtime

quinoa

Maple-spiced

almondsLeftovers!

1-weeksugardetox

day1recipes

swirlycrustless quiche

largezucchini,shreddedorgratedandstrained2largecarrots,shreddedorgrated12eggs,beaten1tbsp.butter¼tsp.chopped rosemary¼tsp.seasalt

Mixthezucchini,carrots,spicesandeggsinalargebowlandsetaside.Greasea9x13bakingpanwithbutterandpourtheeggmixtureintothepan.Foraswirledeffect,useaforktocreateacircularpattern.

Bakefor45minutesoruntiltheedgesarebrown.Thequichewillpuffupwhilebakingandthendeflatewhenremovedfromtheoven.Thiscanbemadeintomuffinsbydecreasingbakingtimeto15minutes.

Adapted from The Practical Paleo5

beetsalad(4–6servings)

8smallcookedbeets,diced1cupcookedgreenbeans2tartapples1cupwalnuts3tbsp.oliveoil3tbsp.applecidervinegarspinachorothergreensfortheplate.

Inalargebowl,combinebeets,beans,apples,walnuts,oilandvinegar.Tossgentlytomixandchill.Spoonmixtureontoabedofgreens.

basicturkeyburger(makes4burgers)1lb.groundturkey1finelychopped garliccloves1finelychopped shallot2tsp.spicesandherbsofchoice(suchascumin,redpepperflakes,thyme,rosemary,etc.)2tbsp.oliveoil

Mixfirstfouringredientstocombineandfashionfourpatties,thenbrushwitholiveoil.Grillfor5min.oneachsideoruntilburgersarecookedthrough.

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day2recipe

creamofasparagussoup

1bunchfreshasparagus(orsubspinach)

2shallots1cupofwater3-4tsp.almondbutter1tsp.oliveoil1lemonjuiced1clovegarlic½tsp.seasalt1tsp.cuminCrackedpeppertotaste

Gentlysimmerasparagus,shallots,andwateruntilsoft(butnotmushy).Addthealmondbutter,oliveoil,garlic,andcumin.Pureeuntilsmooth. Slowlyaddwatertothintodesiredconsistency.

Enjoy today’s easy menu! No

matter how busy you are,

everybody has time to snack on

an apple and grab a handful of

nuts. Change up your turkey

burger with a different blend of

spices if you’d like, and enjoy the

flavorful and nutrient-rich cream

of asparagus soup — it’s one of

my personal faves!

— Robin

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day3recipes

citrus&herbwholeroastedchicken

8smallcookedbeets,diced1¼cupsmeltedbutterorcoconutoil1wholechicken1onioncutintochunks4-6clovesgarlic,smashed1orangeorlemon,cutintopieces2-4largecarrots,cutintopieceschoppedfreshherbs(rosemary,sage,thyme,etc.)seasalttotaste1cupcookedgreenbeans2tartapples1cupwalnuts3tbsp.oliveoil3tbsp.applecidervinegarspinachorothergreensfortheplate.

Preheatovento375.Brushthebottomofalargeroastingpanwithhalfthemeltedbutter.Stuffthechickenwithonion,garlicandsomeofthecitrus.Placecarrotsaroundthechicken.Brushthechickenwithmeltedbutterandsprinklewithherbsandsalt.Roastuntilcenterreaches165degrees(cooktimeisapproximately20minutesperpound).

quinoasaladw/lime&ginger

Forthedressing:

2tbsp.freshlysqueezedlimejuice1tbsp.seasonedricewinevinegar1tsp.mincedfreshginger(ormoretotaste)1smallgarlicclove,mincedSalttotastePinchofcayenne2tsp.Asiansesameoil1/4cupgrapeseed oil

Forthesalad:

3cupscookedquinoa(3/4cupuncooked)4scallions,whiteandlightgreenparts,slicedthin1smallcucumber,halved,seededandthinlyslicedonthediagonal1/4cupchopped cilantro

Inasmallbowlormeasuringcup,whisktogetherthedressingingredients. Inabowl,combinethesaladingredientsandtosswiththedressing.

Adapted from the New York Times

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day4recipes

roastedredpepperdip

1jarofroastedredpepperswith juice1/2cupofslicedalmonds1/4cupoliveoil2tbsp.balsamicvinegarseasaltandpeppertotaste

Blendallingredientsinablenderorfoodprocessoruntildesiredconsistency.Fullysmoothisgreat,butsometimesabitchunky, liketapenade,isnicetoo.

avocadokalesalad

1headofdinosaurkale,shredded1cupcherrytomatoes1avocado,ripe,chopped2tsp.oliveoil3tsp.lemonjuice,ortotaste½tsp.seasalt¼tsp.cayennepepper1cupofwhitebeans,cooked, ordrainedandrinsed

Cleananddrythekale.Then,rolltheleaveslikeacigaranduseaknifetoshreditintosmallpieces.Discardthebottomtoughendsofthekale,andsprinkleitwithseasaltandstir.Addthelemonjuiceandstiragain.*Addoliveoil,avocado,tomatoes,beansandcayennepepper.

*The lemon and salt breaks down the cell walls of the kale, making it softer and making the nutrients more bio-available.

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day5recipe

Super-fresh shrimp ceviche. Yum!

shrimpceviche

1lb.cooked, peeledanddeveinedwildshrimp(cooled)¼redpepper,finelydiced¼orangeoryellowpepper,finelydiced½jalapenopepper,finelydiced(seedremoved)¼cupjicama¼cupdicedcucumber,(skin-on)1tbsp.shallot,finelydiced2tbsp.cilantro,chopped2tbsp.extravirginoliveoiljuiceof1limejuiceof1lemon2cupsslicedcucumberfordipping

Chopthecookedshrimpinto¼inchpieces.Combineredbellpepper,orange/yellowbellpepper,jalapeno,jicama,cucumber,shallot,cilantro,oliveoil,limejuice,lemonjuiceinalargemixingbowl.Chillthemixtureintherefrigeratorfor30minutesbeforeservingwithcucumberslices.

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day6recipes

veggielettucecupswithgarbanzos

1headBibblettuce,cleaned1avocado,cutinto¼inchpieces1cupcherrytomatoes¼cupcilantro¼cupredonion1cupshreddedcarrots1garlicclove,chopped½lime2tsp.oliveoil1cupofgarbanzos,overthetop

Mixandservedrizzledwithgreengoddessdressing

easyanddelicioussausagefrittata(serves 6)

1lb.chickensausage1mediumsweetpotato,peeledandgrated4greenonions,diced1mediumpepper10eggs3tbsp.coconutoilPeppertotaste

Inalargeoven-proofskillet,heattheoilovermediumheat.Crumbleinthesausage,andbrown.Next,addtheshreddedsweetpotatoandcookuntiltender.Addthedicedgreenonionandpepperandsautéwiththeforanother2-3minutes.Evenlyspreadthemixtureinthepan.Whisktheeggsandpourontop.Sprinklewithpepper.Cookforabout3minutesoruntilbubblyandtheedgesofthefrittataarealmostdone.Transfertotheovenandcookunderthebroileronlowuntilthefrittataiscooked allthewaythrough.

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day7

nocookingtoday!

Day7isaneasydaywithquicksnacksandleftoversonthemenu.And,yay,it’sthelastdayofthe1-weeksugardetoxjumpstart.Youshouldbenoticingthatyouhavemoreenergyandreducedsugarcravingsbytoday!

However,don’tthinkoftodayastheend— this isjustthebeginningofyourjourneytoeatingreal,wholefoodsand,most importantly,feelbetter!

Asmall handful ofnuts is always agreat snack!

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shakerecipes

vanilla/nutbutter/banana

1scoopofvanillashakeproteinpowder1tbsp.almondorpeanutbutter¼cupofalmond+/orcoconutmilk½banana1tbsp.ground flax/hemporchiaseedacoupleoficecubes

shake ideas

vanilla/berries/coconutwater

¼cupofcoconutwater1scoopvanillashakeproteinpowder½cupfrozenblue/rasp/mixedberries1tbsp.ground flax/hemporchiaseedacoupleoficecubes

creamykale&apple

1handful ofbabykaleleaves1/2largeGalaapple1/4avocado,pittedandpeeled1/2cupwater1/2cupalmondmilkacoupleoficecubes

- robin

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DAY Breakfast Snack1asneeded Lunch Snack2

asneeded Dinner

Day1Swirlycrust-less

quiche

Nuts&veggies

Turkeyburgerwithmixedgreensalad(nobun,please)

Shake Grilledsalmonwithbeetsalad

Day2 ShakeApplewithJustin’sNutButterpacket

MixedgreensaladAhandfulof

nutsTurkeyburgeron

lettuceandtomatow/asparagussoup

Day3Swirlycrust-lessquicheswith

berries

Hummuswithcut-upveggies

6oz.leftovergrilledsalmonw/sautéedmushrooms &garlic2c.tomatosoup

PearorappleCitrus&Herbwholeroastedchickenwith

quinoasalad

Day4Sautéedspinach,

2poachedeggs, sideofblueberries

Asparagussoup&ahandfulof

nuts

Shreddedchickenwithquinoa&veggies, sideof

berries

Redpepperdipwithcutupveggies

Avocadokalesaladwithsalmon.

Day5 ShakeRedpepperdipwithveggies

Smokedsalmonoveravocadokalesalad Maple-spiced

almondsShrimpcevichewithasparagussoup

Day6Sausagefrittata

withmixedberries

Redpepperdipwithchoppedveggies

Shrimpceviche,mixedgreensalad

andanapple

1-2cupsofpotatoleek

soup

Veggie lettucecupswithgarbanzos&leftover soup

Day7LeftoverfrittataOR

A shakeHummusdipwithveggies

Potatoleeksoupwith1c.quinoa&

veggies

Maple-spicedalmonds Leftovers!

Ihopeyouenjoyedyoursugardetox1-weekjumpstartguide!

Mentionthisguidefor$50offourSugarResetPackageandgetone-on-onehelptoditchyoursugarcravingsforgood.Hopetoseeyousoon!

Wehavesomuchmoretoshareaboutfood,nutritionandhealth.Visitusat:

healthynestnutrition.comOrcall303.579.4194

- robin

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