How to Detox From Sugar in 10 Days

by: Mark Hyman

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Here’s the not-so-sweet truth. We are killings ourselves by consuming truckloads of hidden sugar.

Sugar Is the New Fat

Despite 40 years of Americans being brainwashed into thinking that fat is bad, it turns out sugar—not fat—is what makes you sick and overweight.

The facts are in, the science is beyond question. Sugar in all its forms is the root cause of our obesity epidemic and most of the chronic diseases sucking the life out of our citizens, our economy, and, increasingly, the rest of the world. You name it, it’s caused by sugar: heart disease, cancer, dementia, type-2 diabetes, depression, and even acne, infertility, and impotence.

The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day—that’s more than two 20-ounce sodas—making nearly one in four teenagers pre-diabetic or diabetic.

Flour is even worse than sugar. We consume about 146 pounds of flour a year. Think about it. That’s about one pound of sugar and flour combined every day for every man, woman, and child in America. And flour raises blood sugar even more than table sugar, even whole-wheat flour.

Food Addiction: Is It Real?

Here’s another shocking fact: Sugar is eight times as addictive as cocaine.

Being addicted to sugar and flour is not an emotional eating disorder. It’s a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings—leading to uncontrolled overeating. This is not a limited phenomenon. It’s the reason nearly 70 percent of Americans and 40 percent of kids are overweight. In one study, Harvard scientists found that a high-sugar milkshake (compared to a low-sugar one) not only spiked blood sugar and insulin and led to sugar cravings, but it caused huge changes in the brain. The sugar lit up the addiction center in the brain like the sky on the Fourth of July. Think cocaine cookies, morphine muffins, or smack sodas.

Why You Need a Sugar Detox

We need a clear path to detox from sugar, to break the addictive cycle of carb and sugar cravings that rob us of our health. And it only takes 10 days or less.

That’s why I created The Blood Sugar Solution 10-Day Detox Diet. I invited more than 600 people to try it out, and they lost more than 4,000 pounds in 10 days. But more important, they did it painlessly by enjoying powerful addiction-reversing foods that rewired and reset their brains and bodies. No cravings, no bland or boring diet food, no deprivation—just abundance and delight. And at the end of the 10 days, they got their bodies and their minds back, and learned a new way to eat and live that will last a lifetime—a long one.

Top 10 Big Ideas to Detox From Sugar

1. Make a decision to detox.

In my book, there are three simple quizzes to help you learn if you need to detox. If you answer, “yes” to any of these questions, a sugar detox is your ticket to feeling great quickly and losing weight painlessly.

The first is the diabesity quiz.

• Do you have pre-diabetes or type 2 diabetes? (90 percent of Americans have not been diagnosed.)
• Do you have belly fat?
• Are you overweight?
• Do you crave sugar and carbs?
• Do you have trouble losing weight on low-fat diets?
• Do you have high triglycerides, low HDL (“good”) cholesterol, or been told your blood sugar is “a little high?”

The second is a food addiction quiz.

• Do you eat when you’re not hungry?
• Do you experience a food coma after eating?
• Do you feel bad about your eating habits or avoid certain activities because of your eating?
• Do you get withdrawal symptoms if you cut down or stop eating sugar or flour?
• Do you need more and more of same bad foods just to feel good?

The third is the FLC Quiz (or the Toxicity Quiz). FLC stands for Feel Like Crap. FLC Syndrome has a list of symptoms including bloating, gas, reflux, irritable bowel, joint or muscle pain, brain fog, memory or mood problems, sinus or allergy symptoms, and more. Millions of us have FLC Syndrome and don’t realize that we are only a few days away from health and happiness.

2. Be a turkey (a cold one).

There is no way to handle a true physiological addiction except to stop it completely. Addicts can’t have just one line of cocaine or just one drink. Go cold turkey. But you won’t have to white-knuckle it because if you follow these 10 ideas, you will automatically reset your body’s neurotransmitters and hormones.

Stop consuming all forms of sugar, flour products, and artificial sweeteners, which cause increased cravings and slow metabolism, and lead to fat storage. Also get rid of anything with trans or hydrogenated fats and MSG (watch for hidden names). Ideally, for 10 days you avoid any foods that come in a box, package, or a can, or that have a label. Stick to real, whole, fresh food.

3. Don’t drink your calories.

Any form of liquid sugar calories is worse than solid food with sugar or flour. Think of it as mainlining sugar directly to your liver. It turns off a fat storage machine in your liver, leading to dreaded belly fat. You don’t feel full, so you eat more all day and you crave more sugar and carbs. It’s also the single biggest source of sugar calories in our diet. That includes sodas, juices other than green vegetable juice, sports drinks, and sweetened teas or coffees. One 20-ounce soda has 15 teaspoons of sugar; Gatorade contains 14 teaspoons of the stuff in one bottle. One can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent. Stay away.

4. Power up the day with protein.

Protein, protein, protein at every meal—especially breakfast—is the key to balancing blood sugar and insulin and cutting cravings. Start the day with whole farm eggs or a protein shake. I recommend my Whole Food Protein Shake.

Use nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is 4 to 6 ounces or the size of your palm.

5. Eat unlimited carbs (the right ones).

Yes, that’s right, unlimited carbs. Did you know that vegetables are carbs? And you get to eat as much as you want. There is one catch. I only mean the non-starchy veggies such as greens, anything in the broccoli family (cauliflower, kale, collards), asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, artichokes, and peppers, to name a few.

Avoid potatoes, sweet potatoes, winter squash and beets—just for 10 days. Also skip grains and beans for 10 days. It supercharges the results so you lose weight and feel great.

6. Fight sugar with fat.

Fat doesn’t make you fat, sugar does. Fat makes you full, balances your blood sugar, and is necessary for fueling your cells. Along with protein, have good fats at every meal and snack including nuts and seeds (which also contain protein), extra virgin olive oil, coconut butter, avocados, and omega-3 fats from fish.

7. Be ready for emergencies.

You never want to be in a food emergency when your blood sugar is dropping and you find yourself in a food desert such as an airport, the office, or in a maze of convenience stores, fast food joints, and vending machines. You need an emergency food pack. I have one with me all the time and it’s filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine:

• Packets of Artisana nut butters and coconut butter
• Almonds, walnuts, and pumpkin seeds
• Salmon jerky or turkey jerky
• A can of wild salmon or sardines
• Unsweetened wild blueberries.

8. Swap distress for de-stress.

If you are stressed, your hormones go crazy. Cortisol goes up which makes you hungry, causes belly fat storage, and leads to type-2 diabetes. Studies show that taking deep breaths activates a special nerve, called the vagus nerve, that shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. And all you have to do is take a deep breath.

Try my Take Five Breathing Break. It’s something you can do anywhere, anytime. Simply take five slow deep breaths—in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens.

9. Put out the fire (of inflammation).

Studies show that inflammation triggers blood sugar imbalances, insulin resistance, pre-diabetes, and type-2 diabetes. The most common source of inflammatory foods other than sugar, flour, and trans fats are hidden food sensitivities. The most common culprits are gluten and dairy. We often crave the foods we’re allergic to. Without them we feel lousy and want more. Quit gluten and dairy for 10 days. Getting off them isn’t easy, but after just 2 or 3 days without them, you’ll have renewed energy, relief from cravings, and will see many of your common symptoms disappear.

10. Get your Zzz’s.

Getting less sleep drives sugar and carb cravings by affecting your appetite hormones. In human studies, depriving college students of just two hours of the recommended eight hours of sleep led to a rise in hunger hormones, a decrease in appetite-suppressing hormones, and big cravings for sugar and refined carbs. You want more energy if you don’t sleep, so you go toward quickly absorbed sugars. Sleep is the best way to fight against the drive to overeat. You literally can sleep your cravings and your weight away.

You can find all of these ideas and a goof-proof, step-by-step plan of how to make them work for you in my book, The 10-Day Detox Diet.

*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program

10 Female Archetypes and Leaders to Inspire You

by: Melissa Carver, Ph.D.

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For women in the 21st century, it can be hard to find a strong feminine role model. Although you may have strong mothers, grandmothers, and sisters, in this stage of evolution you may be working on goals that are often misunderstood by your living ancestors. This is where your chosen female heroine or archetype comes in.

An archetype isn’t defined by any specific characteristics. An archetype can be anyone who has a trait or traits that you admire and would like more of in your life. You can draw inspiration and strength from them and even celebrate their achievements as your own. The following women are some of my personal favorites along with a few others who may inspire you.

Women in History 

Florence Scovel Shinn

Born in 1871, Florence defied what was considered normal for the American woman and for American religion. She took her intuition and passion for changing the world into her own hands and began to write. She shared her knowledge of universal love and empowerment even though it went against everything that was expected from a woman of her time. Her first book The Game of Life and How to Play it established her as a spiritual leader offering advice for how to empower yourself through a positive attitude.

Empower Yourself Through Florence:

• Spreading the knowledge that people like Deepak Chopra, Louise Hay, and Wayne Dyer share today could not have been an easy task for a woman of Florence’s time. Whenever you feel like you’re being judged or misunderstood by those around you, read up on this fabulous lady.
• Programming a new response to negativity can be one of life’s greatest challenges. In doing so you essentially have to reprogram yourself. Florence had a way of sharing her positive outlook with everyone she met. Look to her for inspiration and guidance.

Princess Diana

Princess Diana showed young girls and women of the world that even though she lacked nobility, anyone could wear a crown. Not only did she wear a crown, she used it to empower the distressed, poor, voiceless, and sick. Her life became a solid stance of motherhood to not only her own boys but also to the world. Many felt they personally knew the Princess of peace and love, and wept as though she was family in her last hour.

Receive the Love the World Gave Diana:

• To receive love, you must give it. Diana seemed to have a selfless way about her that drew love from people who had never even met her. You too can receive this love. In your times of self-doubt or mental weakness draw upon the love and admiration of others. And no, you don’t need to know them or speak to them for this to work.
• Give a voice to those who feel voiceless. When you’ve been jaded, giving love to those around you can be difficult. But this act can be more life changing for yourself than those you’re helping. Find that side of yourself, with no thought of what you will gain, and it will open the door to true self-love. Whenever the hurt from your past halts the action, turn to Princess Di for inspiration. 

Angela Davis

This is a woman of pure feminine and equal rights power. Angela was, and still is, a strong force in fighting for equal rights of the black American population. In this fight she learned that women of all races felt as though they were not equal. This awareness drove her appetite for feminism and other equal rights as well. She was a professor and despite the fact that she could (and did) lose her job this didn’t stop her from speaking publicly against war, racism, sexism, gay rights, and the prison industrial complex situations. Her time in prison did not stop her, nor did public criticism. Angela is certainly one of my favorite female heroines, taking a stand on any and all oppression without letting fear of the consequences rule her. 

Stand Tall Like Angela:

• You may have no interest in fighting these battles as your life’s purpose but you can enact change on a smaller scale. When you witness a wrongful act in the workplace do you shrink back in your chair when you really picture yourself with a sword and shield coming to someone’s rescue? Do you think about it for days, while it eats at you because you chose your paycheck over a human act of kindness? Angela would be the archetype to help pull this from your core. Let Angela inspire you to stand up when it burns that strongly inside of you. Tune into the purpose you play and decide what’s more important—how you feel you should lead your life, or the alternative. Angela believed that the Universe would provide if she were true to her purpose. I believe it will do the same for you.
• Angela is also a woman with the personal power of public speaking on controversial subjects. When you may find yourself in a situation that needs this voice, turn to her words and videos to find the same strength in yourself.

Mother Mary

Since the birth of her baby, Mary has been viewed as the ultimate feminine essence in many religions. Both Christian and Islamic cultures hold Mary in high regard. In fact, Mary is the only woman called by name in the Quran. Although neither religion views Mary as divine or in the same respect as Jesus, she is the prototype of a chosen female archetype in their views.

Catholics have devoted more thought, time, and prayers to Mary than any other religion. She was the virgin (pureness), the mother (nurturing), the wife (balance for the male energy), and the angel (thought of as earthly flesh saved). Mary, the bearer of the Messiah, became viewed as the best of all that a female could represent.

Turn Everyday Acts Into Divine Acts:

• You may not get to give birth to Jesus but you can turn what you do have planned into a divine act. This doesn’t mean doing anything outside of your day-to-day agenda other than changing the intention of the outcome. For example: a nurse performing her regular rounds can visualize Mary before beginning her shift, thus setting a divine intention for the day. As a result, her patients might feel more nurtured.
• In a world that can feel very male-dominated, even to this day, Mary is a woman who is shown respect by millions of men on a daily basis, thousands of years after her death. When you feel insignificant or dominated in the work place by male energy, think of Mary during a short meditation or even a quick restroom break. You may be surprised at how the thought of thousands of men doing their Hail Mary rituals can boost your confidence.

Mythological Women

Auset (Isis)

In the Ancient Egyptian Kemetic System, Auset is the mother goddess. She is valued for her knowledge in agriculture, magic, and loyalty. She is also known for being a devoted wife and for her motherly love. This story may be thousands of years old but we can certainly still relate to Auset today. The people loved her and her husband Ausar for all that they provided to the community. Sharing their knowledge in crops, magic, and personal spirituality they were admired and appreciated by all.

In one story, Ausar’s brother cut him into pieces then spread him across the earth. Auset, being a devoted wife, gathered the pieces and used her magic to bring him back to life. Their son Heru was born through the use of magic, in a story similar to that of a virgin birth. In the Kemetic knowledge, Auset is known as the mother of all the earth.

Balancing With Auset:

• Balancing a husband, children, and a home while working full time is challenging. Auset can help bring the focus back to your family after a long day of work. Stress from work can easily flow into your home. When this happens keep in mind that you, the mother, give this stress to the husband and the children. Focus on Auset to help you flip the switch from career woman to mom.
• Agricultural knowledge represents nutrition, although this does not mean you need to start a garden. What it does mean is that when you buy and prepare food for your family, you should keep pure, organic thoughts. This care is just as important as where the food is grown.
• Add some magic to your life. It doesn’t have to come from a top hat either. It can be a small blessing or miracle, or it can be an everyday occurrence. Pay close attention to the things that are going on around you for a couple days. Your ancestors would think your life is filled with magic with things like a phone, car, computer, and credit card. Magic happens every day, yet we ignore it, give it little credit, even curse it at times. Open your eyes to the magical moments that happen now. 

Kali 

This Hindu goddess of time, change, and destruction is a woman not to be messed with. She is best known for her time of rage, killing masses when her husband lay down to stop her. So enraged she didn’t even notice him lying on the ground and stepped on his chest. Her foot on his flesh is what calmed her when she saw it was her love she was hurting. This temporarily ended her killing spree.  

Stand Strong With Kali:

• Destruction is a necessity. Without it we have no birth or renewal, and we leave behind unopened doors. Still, it can be hurtful, difficult, and scary to leave things behind such as jobs, relationships, and even our own “old ways.” Focus on Kali whenever you have a hard time letting go. Destroy those emotional reasons for holding on. Lean on family and friends (like Kali did her husband) to calm your emotions. 
• If you’re ever in a situation where you have to summon great strength, or defend yourself, think of Kali and bring on all her powers of destruction. The thought of one single female slaying thousands of men as if slicing through butter will surely build the confidence and power in you to fight your best fight. You can even channel Kali when you might otherwise be afraid. Exude confidence and you may even ward off danger. 

Superheroes

Storm (Ororo) 

Storm is a descendant of an ancient line of African priestesses. While she has many great attributes, she is widely known for her ability to control the weather. She is great at teamwork although often doubts her leadership abilities. Her story shows that even when in doubt you can guide a team into greatness when your intentions are caring. She has the ability to fly, using the wind to carry her. She also has a great connection with all of the creatures and plants of the earth. Her downfall is that her powers are also triggered by emotions, causing havoc when she’s upset. 

Weather the Storm With Ororo:

• Controlling the weather sounds crazy, but I’m going to share a personal story with you. My husband and I were fashion show coordinators for an outside event. The weather was calling for a very bad storm. After months of planning, booking models, advertising, and securing stage rentals and music performers, we could not let the event be destroyed by the weather. We both decided that we would concentrate on sun for that day. It could storm all it wanted the day before or after, but on that day, in that city, it would be a hot sunny day. Our thoughts manifested into 98 degrees and clear skies.
• Just like Storm, you must be emotional and you must state what you want, not what you don’t want. Say, “it will be warm” instead of “I don’t want it to be cold.” Give it a try. 

Mystique 

In the Marvel comic series, Mystique is the shape-shifting mutant who can mimic the appearance of anyone. She is great at strategizing and planning out her goal. Although a villain, most of the time you can’t help but love her ingenious enterprise. 

Adapt Like a Shape Shifter:

• Whenever you find yourself outside your comfort zone, say in a room full of strangers, think of Mystique. Mystique was born with blue skin covered in scales. How comfortable do you think she is in a room full of humans? About as comfortable as you would be in a business meeting covered in mud. By channeling Mystique you can learn to adapt. Change your perception and your entire look, energy, and level of relaxation will flow with your surroundings. It is only your perception that you do not fit in or belong where you are. When you share with others a true comfort level they appreciate it and before your very eyes you will begin to see the ways in which you are the same.  
• Mystic is a strategic planner and may be a helpful archetype in the workplace. The next time you’re chasing a goal, be strategic. Work smarter rather than harder. Pinpoint the real goal and be sure your action steps align with that goal.

Hollywood Heroines

Angelina Jolie

Ambassador, actress, loving mother, wife, badass, sex symbol, peace advocate, humanitarian, and award winning since 1998. It’s not hard to find something to admire when it comes to Angelina. 

From A to Z with Angelina:

• This woman is a living, breathing archetype that you can admire for almost any aspect you’re looking to fulfill. Channel her strength and confidence when you feel intimidated. Meditate on her good will when you need a little inspiration. If she doesn’t inspire you, perhaps one of her many great movie characters can. 

Oprah Winfrey 

Yes, Oprah is a successful talk show host, actress, producer, and philanthropist. But those aren’t the reasons to put Oprah at the top of your living archetype list. It’s her strength, passion, determination, and giving spirit that draws people in. 

Overcome With Oprah:

• Oprah was told that she did not belong in television but that didn’t stop her. In fact, it’s those denials that probably made her stronger. Now, Oprah’s capabilities seem limitless. Choose her as your archetype whenever someone says, “you can’t.”

Positive thinking, vibrations, energy, meditation, and spirituality have guided Oprah in times of hardship and happiness. She has always been quite vocal about her truth and struggles. When in doubt of who to turn to for guidance, she is easy to find. Oprah’s heartfelt guests and personal words are inspiring to say the least. Also check out the Oprah and Deepak 21-Day Meditation Experience. With Oprah and Deepak in your ears, you won’t have to look far in your search for a momentary archetype.  

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Section: 

Meditation

Topics: 

Inspiration

Personal Growth

About the Author

Melissa Carver, Ph.D.

Melissa Carver specializes in Metaphysics, guiding her clients through the art of manifestation with one-on-one webinars and in-person sessions. Melissa is also a graduate of the Chopra Center University, completing her certification in the Perfect Health: Ayurvedic Lifestyleprogram.

reference:  www.chopra.com (shared article), 24 July 2016