Sugar Cleanse – Step #4

Here is the 4th Step for the Sugar Detox we posted last week, it the meal plan for 28 days  providing healthy options for all meals and snacks.

Use this meal plan as a guide. There is a variety of meals to choose from, so mix it up so you don’t get bored. You can interchange other fish, turkey or vegetables according to the approved food list. It is best to eat every 2-3 hours.

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This will help re-program your body. When going long periods of time without eating makes your body store fat, and your energy levels drop resulting in sugar craving. During this 28 days, stock your pantry with only the foods on your approved list. Remove all unapproved foods, so you don’t have any temptations. Spices, salsa, and either Celtic or Himalayan salt is fine.

Buy organic when you can including your seafood and poultry and buy organic free-range eggs. Eliminate pre-package foods, and artificial sweeteners (chemicals are just as bad if not worst then the real thing). Use stevia instead in moderation.

Primarily eat the protein meals and stick in the starch meals only occasionally. You want to make sure you are getting plenty of protein. You burn fat to digest protein. Consume only healthy fats and try to drink a gallon of purified water daily and avoid all chemicals.

Do not starve on this plan!!! This plan is here to help you get off your sugar habit in a hurry. Stick to the plan and don’t give into the sugar cravings in the beginning. Just take a little stevia if you get a craving. It will handle it. The longer you are off the sugar the easier it is. If you find yourself hungry drink more water and you can always increase your protein portions of seafood, poultry or eggs, plus you can always add more vegetables.

When choosing to eat fish, chicken or other high quality protein-rich foods, you will raise your blood sugar levels to normal, because they rise slower and will not peak dramatically like the refined carbohydrates. Most importantly, eating high quality protein foods as well as fat takes a long time to digest; therefore, as you are digesting your food, your blood sugar levels remain steady during the whole process. Your appetite is satisfied, you are no longer hungry and your attitude and disposition are good and balanced.

Foods to Eat

Vegetables are the number one feature on the Sugar Cleansing Detox Meal Plan. You are allowed to eat an unlimited amount of veggies as long as they are on the approved list. Vegetables are beneficial because they have virtually no impact on your blood sugar levels and rich in vitamins, minerals antioxidants and fiber.

Healthy fats are also highlighted because they benefit blood sugar control and prevent cardiovascular disease. Foods containing healthy fats include nuts, seeds, avocado, olives and coconuts. The eating plan also includes lean protein, legumes, whole grains and fresh fruit (in moderation.)

Healthy Sweetener – Stevia

Stevia is a South American herb used as a natural sweetener for centuries and with its steviol glycoside extracts having up to 300 times the sweetness of sugar; stevia has garnered attention with the rise in demand for low-carbohydrate, low-sugar food alternatives. Because stevia has a negligible effect on blood glucose, it is attractive as a natural sweetener to people on carbohydrate-controlled diets. Stevia has a zero glycemic index, zero calories, zero sugar and zero carbs and it has been shown to help normalize blood pressure, aid digestion, handle cravings, balance blood sugar and help kill the bad organisms in the mouth. You can cook and bake with Stevia, pour it on any foods, add it to any beverage, smoothie or shake and use it to flavor your purified water to help replace soda or any other sweetened drink. When you have a sugar craving, just take a sip of your Stevia sweetened water and it will handle the craving. It is great for diabetics.

Dr. Bo’s Approved Foods for Sugar Cleansing Detox 

  1. Choose according to blood type
  2. Follow my Guide to Smart Food Choices to choose your foods
  3. Choose organic when possible

Approved Foods Unapproved Foods

For a Healthy Drink anytime throughout the day blend:

Blend until liquefied

This drink helps improve resistance to infection, providing protection against colds and flus, stimulates sugar and liver detoxification, is a great antioxidant, aid digestive issues such as gas, nausea and indigestion, stimulates circulation, especially to hands and feet, helps reduce blood pressure and bringing blood flow to the surface.

Breakfast:

Fruit Smoothie:

Place in blender and blend

Protein Shake:

Place in blender and blend or put in glass, stir and shake

Vegetable Omelet:

Scramble Eggs with Veggies:

  • 3 egg whites
  • Veggies: celery, onions, garlic, peppers, mushrooms
  • Dress with salsa

Protein Pancake:

  • 1 3/4 cup blanched almond flour
  • 2 organic eggs or egg whites
  • Or for vegans; whish together and let stand for 10-15 minutes until thick, gelatinous and gloppy
  • 2 tablespoons of ground flax or ground chia seeds
  • 6 tablespoons of water
  • Dash of cinnamon
  • 1 teaspoon of ground flaxseed (Try Dr. Bo’s Golden Flax Meal)
  • 1 tablespoon of unsweetened organic almond milk

Place in frying pan and cook like a pancake – Pour over the top of the pancakes Dr. Bo’s Sweet Syrup or Cocoa Syrup (no sugar, carbs or calories).


Snacks:

(Taken between breakfast and lunch)

Protein snack:

  • 2 tablespoon of almond butter
  • 1 cup of raw vegetables
  • 4-5 almonds

Protein snack:

  • 10-15 almonds

Starch snack:

  • 4 tablespoons of hummus
  • 1 cup of raw vegetables
  • 1 brown rice cake

Starch snack:

  • 2 brown rice cakes or Several brown rice crackers unsweetened

Lunch:

Option 1

  • 3 oz. grilled children breast or salmon fillet
  • 2 cups spinach salad with cucumbers, red peppers with extra virgin olive oil and lemon
  • 1 cup of cooked vegetables according to approved list

Option 2

  • 1/2 sweet potato
  • 2 cups spinach salad with cucumbers, red peppers with extra virgin olive oil and lemon
  • 1 cup of cooked vegetables according to approved list

Option 3

  • 1 cup of cooked brown rice or quinoa
  • 2 cups spinach salad with cucumbers, red peppers with extra virgin olive oil and lemon
  • 1 cup of cooked vegetables according to approved list

Note: Do not mix protein & starch together, so don’t mix sweet potato, quinoa or rice with chicken or salmon


Snacks:

(Taken between lunch and dinner)

Protein snack:

  • 2 tablespoon of almond butter
  • 1 cup of raw vegetables
  • 4-5 almonds

Protein snack:

  • 10-15 almonds

Starch snack:

  • 4 tablespoons of hummus
  • 1 cup of raw vegetables
  • 1 brown rice cake

Starch snack:

  • 2 brown rice cakes or Several brown rice crackers unsweetened

Dinner:

Option 1

  • 2 oz. of salmon
  • 1 cup of green vegetables
  • 2 cups of salad with extra virgin olive oil and lemon

Option 2

  • 3 oz. baked chicken breast
  • 1 cup of asparagus
  • 1 cup sliced zucchini
  • 2 cups of salad with extra virgin olive oil and lemon

Option 3

  • 1 cup of cooked brown rice or quinoa
  • 1 cup of green vegetables
  • 2 cups of salad with extra virgin olive oil and lemon

Snacks:

Protein snack:

  • 2 tablespoon of almond butter
  • 1 cup of raw vegetables
  • 4-5 almonds

Protein snack:

  • 10-15 almonds

Starch snack:

  • 4 tablespoons of hummus
  • 1 cup of raw vegetables
  • 1 brown rice cake

Starch snack:

  • 2 brown rice cakes or Several brown rice crackers unsweetened
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