6 Getting Started

The key to weight loss and health is planning and preparation. The reality is that many people spend more time planning parties and vacations than planning their health. You have to design your life for success and create an environment that directs you toward the right choices automatically. For instance, if you have nuts in your pantry instead of a sheet cake, you are more likely to make a good choice. Setting up your mind, kitchen, and work or school environment right is essential for long-term health and weight loss.

Before you get started on the Blood Sugar Solution 10-Day Detox Diet, set aside two days to do the necessary preparation. To optimize your results and avoid detours and delays, you’ll want to have everything you need ready to go.

There are six simple things you’ll do during the Prep Phase:

Detox your kitchen.
Gather your supplies.
Taper off caffeine, alcohol, and sugar.
Align your mind and intentions.
Measure yourself.
Join the Blood Sugar Solution 10-Day Detox Diet online community (www.10daydetox.com/resources).

DETOX YOUR KITCHEN

Up until now, your kitchen may have been under the cruel reign of the food industry. Now’s your chance to stage a revolution and reclaim it! We’re going to start right here, right now, getting the obstacles to weight loss and health out of your way and transforming your kitchen into a place of true nourishment and healing.

Ideally, on the first day of the Prep Phase, set aside a few hours to detox your cupboards, drawers, and fridge. Start by throwing away any item that falls into the following categories. (If you’re not sure whether it makes the cut, it doesn’t. Get rid of it. Be merciless!)

Anything that is not real food (i.e., anything made in a factory that comes in a can, box, or package), unless it is a canned whole food, such as sardines or artichokes, with only a few real ingredients, such as water or salt.

Any food or drink that contains sugar in any form (including honey, molasses, agave, maple syrup, organic cane juice, and artificial sweeteners), especially any sugar-sweetened beverages or fruit juices.

Anything that contains hydrogenated oils or refined vegetable oils (like corn or soybean oil).

Any foods with artificial sweeteners, preservatives, additives, coloring, or dyes—basically, anything that has a label or is processed in any way.

The following items also have to go, but if you feel uncomfortable throwing them away, just put them far out of sight during the detox, as long as you feel you can safely avoid them. You may choose to reintroduce some of these in your transition phase, which you’ll read about in Part V:

All gluten products (including bread, pasta, bagels, etc.).

All grains (even those that are gluten-free).

All dairy products (including milk, yogurt, and cheese). You may have these in your house for your family, but even your family may not do so well on dairy. If they are big dairy consumers, it would be wise for all to try going dairy-free for ten days. If you don’t want to undertake that and can personally avoid eating or drinking these dairy products, then they can stay.

All beans.

GATHER YOUR SUPPLIES

Here’s everything you’ll need to have on hand for the upcoming ten days:

Groceries

Now that you’ve cleared out your fridge and cabinets, restock them with the whole, real, fresh foods that you’ll be eating during the ten days. On here you’ll find the 10-Day Detox Staples Shopping List, which includes the essentials I encourage you to have in your kitchen. These nonperishable items will enable you to make a variety of healthy meals, both during these ten days and after. I also recommend reading through, in advance, the 10-Day Detox Meal Plan starting here so you can choose your meals and shop ahead for the specific ingredients you will need for those recipes.

Many people struggle with the expense of buying whole, fresh, good food. However, if you consider the long-term cost of treating diseases that result from eating processed, toxic foods, not to mention the toll that being overweight takes on your happiness and well-being, you may come to view this differently. I encourage you to take an honest look at how much money you spend every week on coffee, sodas, convenience foods, and takeout. What you learn might surprise you. If you give up that daily latte, you could save almost $1,500 a year. You might start to see other hidden funds, too, that would be far better spent on good food and good health.

Having said that, I have a few secrets for shopping smart on the cheap. Seek out local farmers’ markets, where you can find fresh produce for less money, or lower-cost stores like Trader Joe’s and shopping clubs like Sam’s Club or Costco for vegetables, olive oil, fruits, nuts, canned beans, and fish. You can also think about joining a local food co-op, a community-based organization that supports local farmers and businesses and allows you to order food in bulk at just slightly above the wholesale price. Go to www.10daydetox.com/resources to learn how to find one, or check out www.localharvest.org for sources in your area. The Environmental Working Group created a pamphlet on eating well for less called “Good Food on a Tight Budget.” You can get it at www.ewg.org/goodfood.

This is a huge opportunity to make a change not just in your shopping and eating habits, but in your family’s as well. One detox participant told me her husband gave her grief at first for buying all these “strange” new foods, but by the end, he loved everything she cooked and became her biggest cheerleader.

By doing this detox for yourself, you can stealthily make your family healthier, too. Some members of your tribe may resist, but to the extent that they shift their eating patterns, even a little, they will feel better. I always told my kids that our kitchen was not a restaurant; if they wanted to eat, this was what we were having for dinner. The menu had two choices: take it or leave it. Enlist your family and do the kitchen detox together. Make a game of reading labels and finding the toxic ingredients. Providing your family with real food for ten days will give the important people in your life a chance to see what radiant health can look and feel like—and then they can’t help but get on board!

My children are telling me every day that I look great and I look thinner. They ask what we are eating for the diet tonight and they say I am on with the dishes—meaning they love them!

—HELEN ALLEN

UltraDetox Bath Supplies

Here are the ingredients you’ll need for ten days of nightly baths (you’ll find the exact instructions for preparing the UltraDetox Bath here in Part IV):

Epsom salts (approximately 160 ounces total, enough for 2 cups each night)

Baking soda (approximately 40 ounces total, enough for ½ cup each night)

Pure lavender oil (one small bottle should be enough; you can find this at most natural food stores)

Detox Journal

Your Detox Journal will be your constant companion throughout the ten days. Purchase a blank notebook or journal that appeals to you to record your results, thoughts, and experiences. Or you can use the online journal at www.10daydetox.com/resources, which provides all the questions for you to write about.

Supplements

I’ve made it easy to get the exact supplements I recommend to my patients at www.10daydetox.com/resources. You will need to be on the 10-Day Detox Basic Supplement Pack. (Please note that you will need to order these packs one week before beginning the 10-Day Detox, to allow for shipping time.) These will be very helpful during the detox but are also great basic nutritional support for most people and are designed to be taken long-term. Or you may find equivalents at your local health food store. I recommend the following (see the chart here for a quick summary):

A high-quality multivitamin and multimineral supplement. This contains all the B vitamins, antioxidants, and minerals you need to help run your metabolism and improve blood sugar and insulin functioning.

2 grams of purified fish oil (EPA/DHA), an anti-inflammatory, insulin-sensitizing, blood-sugar-balancing, heart-disease-preventing, brain-boosting supplement.

2,000 units of vitamin D3, which helps insulin function. Up to 80 percent of the population is deficient in this important vitamin.

Additional blood-sugar-balancing and insulin-balancing nutrients, including (total daily doses) 500 to 1000 micrograms of chromium, 15 to 30 milligrams of zinc, 300 to 600 milligrams of alpha lipoic acid, 500 to 1000 milligrams of cinnamon, and 100 to 200 milligrams of green tea catechins, which are often found combined in special supplements that optimize insulin levels, blood sugar balance, and metabolism.

PGX (in powder or capsule form)—a superfiber to slow blood sugar and insulin spikes that can also cut cravings and promote weight loss. Take 2.5 to 5 grams just before every meal with a large glass of water. This can be taken in powder form (½ to 1 scoop) or in three to six capsules; the powder form tends to work better. If you have night cravings or night eating, you can also take a dose after dinner.

200 to 300 milligrams of magnesium citrate, once or twice a day, if you are experiencing constipation. This is essential to manage constipation, which can be caused by extra fiber such as PGX if you are not used to it. If you don’t have a bowel movement once or twice a day, you may feel ill on this program, so be sure to pay attention to how often you are eliminating and do what’s needed to enable you to go every day. Magnesium is also the relaxation mineral and helps reduce anxiety, improve sleep, improve blood sugar control, and even cure muscle cramps.

Supplement	Total Daily Dosage
Multivitamin	Take as directed on the label
Purified fish oil (EPA/DHA)	2 grams
Vitamin D3	2,000 IU
Chromium^*	500 to 1000 micrograms
Zinc^*	15 to 30 milligrams
Alpha lipoic acid^*	300 to 600 milligrams
Cinnamon^*	500 to 1000 milligrams
Green tea catechins^*	100 to 200 milligrams
PGX (powder or capsules)	2.5 to 5 grams just before each meal; optional additional doses taken throughout the day if needed to control cravings
Magnesium citrate	200 to 300 milligrams (2 to 3 capsules) 1 to 2 times daily

Most Americans don’t eat enough fiber. As a species, we have gone from eating almost 100 grams a day as hunter-gatherers to eating 8 to 15 grams a day or less on a processed-food diet. Fiber helps fertilize the good bacteria in your gut, improve your bowel movements, and prevent cancer and heart disease. But it also helps you lose weight. A special superfiber called PGX (polyglycoplex) has been extensively researched over the past few years. A unique complex of super polysaccharides from konjac root (glucomannan) and seaweed fibers, it slows the rate at which sugar (and fat) is absorbed into the bloodstream, and it has the overall effect of balancing blood sugar and insulin, reducing appetite, and helping with weight loss.

One of my diabetic patients got off 100 units of insulin just by using this special fiber, and another lost forty pounds. That is why I recommend taking PGX before every meal during the 10-Day Detox. If you choose to use only one supplement, PGX is the most important for the detox process.

Please note: To ensure that the fiber moves through your system the way it’s meant to, it is essential to drink the recommended eight glasses of water each day. Otherwise, you can get constipated. If you tend toward constipation, please see Day 3 (here) to learn how to safely clean out your bowels and stay ahead of this problem. The worst thing you can do during the 10-Day Detox is to be constipated. Taking fiber, magnesium, and vitamin C as explained in Day 3 should resolve the most stubborn cases of constipation.

Optional Testing Tools

If your budget allows, I highly recommend obtaining the following testing tools to really get the most out of your 10-Day Detox transformation (see www.10daydetox.com/resources):

A glucose monitor

A FitBit Aria Wi-Fi Smart Scale or Withings scale, which uploads your weight, BMI, and body composition directly into your smartphone

A blood pressure monitor, which similarly uploads your blood pressure privately into your smartphone for ease of tracking

A personal movement tracker to track your daily activity and sleep, such as the FitBit, UP by Jawbone, Withings Pulse, or Nike FuelBand

Exercise Apparel

I run nearly every day, or as often as I can. I always keep a pair of running shoes and whatever other weather-appropriate clothing I need together in the same place, so that whenever I’m ready to go, so are my supplies. Think about it the same way you think about cooking: Isn’t it much easier to line up all the ingredients and utensils you need than to have to run to the store each and every time you want to whip up something? Remember, our goal here is to set you up for maximum success, and human nature dictates that we are more likely to exercise if we’ve made it easy for ourselves.

Get your sneakers out of the closet, or go buy a pair. Choose whatever clothing you’ll be most comfortable in for walking, and make sure it’s clean and accessible. Let’s get the obstacle of preparation out of the way so that when Day 1 starts, you’re ready to lace up and go.

Water Filter and Bottle

The easiest option to ensure that you are drinking clean, pure water is to filter your own with a simple carbon filter (like Brita) and then carry it with you in a stainless steel or glass bottle. You can find these items at most home goods stores, or even at the supermarket.

TAPER OFF CAFFEINE, ALCOHOL, AND SUGAR

The two-day Prep Phase is the official beginning of what I call your drug holiday—those drugs being caffeine, alcohol, and sugar. These may temporarily make you feel energized and alert, but they wear off fast, leaving you needing more or sparking the vicious cycle of crash-and-crave. A few days off that crazy roller coaster and you’ll realize just how much these substances were sabotaging your energy, health, and weight loss efforts.

I would suggest tapering off caffeine in stages. Drink half your normal dose the first prep day, half of that reduced dose on the second day, then quit on the first day of the detox. If you’re tired, take a nap. Gentle exercise, lots of water, a hot bath, and extra vitamin C (1,000 milligrams twice a day) can help reduce withdrawal headaches. If it’s really bad, try 400 milligrams of ibuprofen. (I know, it is a drug, but I am not a big believer in unnecessary suffering, and one dose is relatively harmless.)

I did not think I could give up coffee and dairy, but feeling better is a good trade-off. I was extremely tired the first few days, but the fog lifted and I began to experience more energy, a clearer head, better concentration, better mood… and of course the added bonus of weight loss.

—CORI BLACK

On Day 2 of the 10-Day Detox, our focus will be dealing with detox symptoms. Feel free to jump ahead and read the material here for a little extra support if you need it during the tapering-off phase.

I would also take this time to go off alcohol cold turkey. And stop drinking any sugar-sweetened or artificially sweetened beverages. Now is the time to stop all processed foods, too. Don’t taper, just stop. It’s like pulling off a bandage; doing it slowly hurts way more. On Day 1, you will stop all sugar and anything that turns to sugar. But start with the liquid death first!

ALIGN YOUR MIND AND INTENTIONS

A revolution in the body starts in the mind. In the past, your weight loss efforts may have faltered not just because of wrong eating habits, but because of wrong thinking, too. We’re going to set that right.

During the Prep Phase, your Detox Journal is your lifeline to rooting out the mental obstacles, beliefs, and attitudes that can sabotage your success. The goal here is to bring awareness to what stands in your way and consciously shift your focus to what you want and know you can accomplish.

Set aside some time during these two prep days when you can fully focus, and write what comes to mind in response to the questions below (the key word here is “write”; just mentally noting the answers doesn’t hold you accountable or have the same effect). If other thoughts and feelings emerge, write those, too. The simple act of writing down your unedited inner world is transformative.

Why am I doing this detox? What is my dream for my body and my life that this detox will make possible?

What are three specific goals I have for these ten days?

What are the top three things that hold me back from losing weight? (For example, emotional eating, sugar addiction, choosing poor-quality foods, busy life, food pushers who encourage bad habits, fear of failure, fear of success.)

What beliefs do I have that might be holding me back? (“I’ve tried before and failed” or “Losing weight is too hard” or “I don’t deserve to give myself this much time and attention.”)

What is my relationship with food, and how would I like to nourish myself?

How does being overweight or sick diminish or detract from my happiness and from my ability to fulfill my life’s purpose?

How do I see my life changing by my learning to properly nourish and take care of myself?

What positive experiences have I had in the past that resulted from eating well and practicing self-care and nurturing?

The more you can bring to light the obstacles and opportunities that may be hidden in your subconscious mind, the better chance you have of navigating around them. And perhaps even more important, connecting deeply to your purpose and intention will give you an internal boost of motivation that may surprise you.

Really, why are you doing this program? Who is it for? How might your life be different if you created vibrant health?

I have a type 1 diabetic eight-year-old daughter who is also hypothyroid and gluten-free. So I’m well aware of blood sugar. But I never thought I had an issue with it! It just so happened that I got back blood test results the day I started the program that showed my fasting blood sugar was 91—too high for optimal health. I lost four pounds during the detox and three inches from my waist and hips, my BMI went from overweight to a normal 24.7, and my bloating subsided. But what really surprised me was that my fasting blood sugar went from an average of 90 to 78. I realized I had an issue with all my “healthy” gluten-free snacks!

I am doing the 10-Day Detox Diet to heal for my daughter. I want her to have a great and healthy relationship with food and nourishment. For her, it’s life or death—and now I realize it is for me, too. I’m an older mom and if I want to be around for a long time with a quality life, I need to commit to this level of self-care. I’m doing this for longevity, vitality, and my children.

—TERRI FRIEDMAN

MEASURE YOURSELF

Take the following measurements the day before you start the program and record them in your Detox Journal (or go to www.10daydetox.com/resources to find our online health tracking tools):

Your weight. Weigh yourself first thing in the morning without clothes and after going to the bathroom.

Your height. Measure it in feet and inches.

Your waist size. Using a tape measure, find the widest point around your belly button, not where your belt is.

Your hip size. Again using a tape measure, find the widest point around your hips.

Your thigh circumference. Measure the widest point around each of your thighs.

Blood pressure. This can be done by your doctor or at the drugstore, or buy a home blood pressure cuff (go to www.10daydetox.com/resources).

Also, be sure to fill out the Toxicity Questionnaire here. And if you are planning to have your cholesterol profile or basic lab testing done (which I strongly encourage you to do!), now is the time. See here for the specific tests you should have done.

JOIN THE BLOOD SUGAR SOLUTION 10-DAY DETOX DIET ONLINE COMMUNITY

The Blood Sugar Solution 10-Day Detox Diet is more than just a program or a book. It’s a community. Remember, losing weight and getting healthy is a social activity! You can do the program alone, but if you find a buddy, join or create a group, or join our online community at www.10daydetox.com/resources, you will not only find support for your journey and friends on the path to help if you have questions or get discouraged, you will get twice the results.

I think the best part of the program was having a support group I could check in with several times a day. I only commented two or three times, but it was so encouraging to see how well everyone else was doing.

—ANGELA CHRISTIAN

You can also join one of our smaller online support groups or even get online or individual nutrition coaching from one of my personally trained nutritionists. I encourage you to join the Blood Sugar Solution 10-Day Detox Diet Online Course to get all the tools you need and connect to a small group or community online to get daily support.

I am also a strong proponent of life coaching to help you get out of your own way. I have used it successfully for many years to help me grow and change behaviors that prevented me from thriving. You can access all these resources at www.10daydetox.com/resources.

A SPECIAL REQUEST FROM ME TO YOU

As you embark on this exciting journey, I encourage you to carve out these ten days as a retreat. How often do you get to do this? Think of it as a gift to yourself—an opportunity to take a health holiday and rest. Un-junk your body, un-junk your mind, un-junk your space, un-junk your life. It’s so easy to get sucked up in the chaos of everyday life, so take this time as a personal retreat, knowing that it will radically transform your body.

CHECKLIST FOR THE PREP PHASE

Do your kitchen detox. Set aside a few hours and go for it!

Review the 10-Day Detox Staples Shopping List, read through the meal plan to choose your meals, and purchase ingredients for the upcoming days.

Purchase your supplements if you haven’t already.

Buy the ingredients for the UltraDetox Bath.

Get a simple carbon water filter and a stainless steel or glass bottle to carry with you.

Quit alcohol and all liquid sugars (beverages and juices) cold turkey.

Taper off caffeine, processed foods, and other forms of sugar.

Get your walking shoes and exercise clothing ready.

Get a Detox Journal and answer the questions here.

Take your measurements (weight, height, waist, hips, thighs, blood pressure).

Fill out the Toxicity Questionnaire here.

Optional: Get a glucose monitor and learn to use it.

Optional: Get a FitBit Aria Wi-Fi Smart Scale or Withings scale and blood pressure monitor.

Optional: Get a personal motion tracker such as the FitBit, UP by Jawbone, Withings Pulse, or Nike FuelBand.

Optional: Consider basic lab testing.

Join the online community for support while on the program. See www.10daydetox.com/resources.

Consider nutrition and/or life coaching to support you on your journey at www.10daydetox.com/resources.

6

Getting Started