Kick the Sugar Lower the Carbs and Uplevel Your health

Why should we avoid sugar?

• Weakens the immune system for up to five hours after consuming it.
• Insulin response - Our pancreas must release insulin to process sugars we eat. Overproduction can lead to obesity, diabetes, or insulin resistance which is a precursor to both.
• Trains body to burn carbs for fuel - This means we burn sugar rather than fat. This can cause us to store fat.
• Releases chemicals in the brain that lead to addictive behavior - This means it has become a drug and you cannot stop eating it, even when you know it is slowly damaging your health.
• INFLAMMATION - This always leads to disease. Auto-immune, cancer, diabetes, and cardiovascular conditions to name a few stand-outs!

So Maybe it is Time to Kick the Sugar Once and For All!

Why are you eating sugar?

1. Are you addicted? This can be a chemical addiction OR a way to cope with emotions you are not addressing.

2. Are you hungry? Eat more HEALTHY fats! Especially for your first meal of the day.

Sources of healthy fats:

• Avocado
• Organic cheese
• Dark chocolate, in small servings (I like Lily's and Choc Zero products)
• Whole eggs from pastured chickens
• Wild caught salmon
• Organic nuts
• Chia seeds
• Grass fed butter, organic heavy cream, full fat organic unsweetened yogurt

3. Do you need energy?

Train your body to burn FAT - not sugar - for energy by keeping your carbs below 50 total grams per day.

Eat sufficient protein: the body uses this for muscle, and hormones, and THEN it breaks down into...guess what? GLUCOSE, or sugar! You do not need carbs for energy when you are eating adequate fats, proteins, and are supporting cellular and brain health

What will you replace it with?

I personally use and recommend: Sweet Leaf Stevia, Lakanto, Swerve

MY TIPS:

I used the Ruled Me Keto Macro Calculator to figure out where I needed to be on macros and plugged that into Carb Manager. I weigh myself once a week and enter my new weight. I have it set to adjust macros based on my weight. However, I am a high calorie person so I did add more calories than what was recommended. Otherwise I don't lose.

I Google "keto or low carb recipes with macros" and find everything I need there.

1. ALWAYS use electrolytes daily - I like unflavored CALM.

2. Record everything you eat.

3. NEVER go over on net carbs (total carbs minus fiber and sugar alcohols). Those wanting to lose weight should stay below 20 net or 50 total. 30 grams net carbs seems to work well for maintaining a healthy weight.

4. NEVER go below daily personal recommended grams on protein. And add in an additional 20 grams protein following a workout regimen.

5. Eat enough fat to feel satisfied. If you need to lose weight, leave a deficit so you will burn BODY fat and not just the fat you are eating.

6. Measure AND weigh because you will lose inches faster than the scale moves.

7. Dont cheat. It's not worth it, and it is hard to regain momentum. This is a LIFESTYLE not a diet.

8. Add pink salt to everything.

9. Plan your food before you start your day. Carb Manager app is good for this. You can add recipes and even scan packaged foods!

10. Never go anywhere without snacks and always have core foods in the house - olives, heavy whipping cream, raw cacao powder, coconut flour, almond flour, macadamia nuts, cheese, chicken breast, eggs, Lily's chocolate chips, collagen powder (Vital Proteins), Kerrygold butter, Paleo Valley beef sticks, Whisps

Fast But Not Furious

2 drops Cinnamon

2 drops Green Mandarin

2 drops Lemon Eucalytpus

Take in a veggie capsule with a glass of water

I believe Intermittent Fasting is an important step in eliminating sugar from the diet. Our insulin response - or how the body responds to carbohydrates or glucose in the body from any source - can be effectively reset by observing a minimum of a 16-hour fast. This is usually where you abstain from food for a 16-hour window and allow yourself an 8-hour window to eat each day.

Having a normal insulin response and balanced blood sugars prevents cravings, helps the body burn fat rather than carbs for energy, and helps keep cortisol and other hormones at healthy levels. All of this contributes to a healthy weight and a normal inflammatory response, putting us at lower risk for disease.

The oils in this recipe can be added to a doTERRA Veggie Cap and taken with a glass of water first thing in the morning and at the start of your fasting window to stave off hunger and keep blood sugars balanced. For example, I fast from 7pm to 11am so I would take one capsule at 7am and another at 7pm. These are also ideal times to take 1-3 Terrazyme capsules to give the body powerful enzymes needed to repair and detox.

Hi! This is Deanna Nichols! Let me tell you why I am passionate about doTERRA essential oils. When I experienced these oils in 2011, I had struggled for 20 years with my health. At this point I had made a lot of changes to a wellness lifestyle but had not seen the kind of improvements I was expecting.

But after using the oils daily for emergencies, to offer extra support for certain body systems, and to help me be at optimal wellness, I saw such improvements in 18 months that it was life-changing and apparent to everyone around me. I just could not keep it to myself! So I began sharing with my family and friends.

Our community has expanded to tens of thousands of families all over the world who are using and sharing doTERRA. And I have become one of the top doTERRA leaders and one of the world's largest distributors of essential oils. Every aspect of my life - physically, emotionally, and financially - is better with doTERRA. And I want to help YOU and your family experience that too! This is your life. Live it abundantly. And SHINE ON!

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