The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (47 page)

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Authors: Mark Hyman

Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification

BOOK: The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast
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My Trouble Time Zones
My Strategy
How/When I Will Make It Happen
Mornings when I am rushing to get to work
Make breakfast in advance
Assemble the ingredients for my Breakfast Detox Shake tonight to have ready for tomorrow morning
Sunday late afternoon when I am too tired from weekend activities to make dinner
Prepare a bigger dinner Friday and Saturday nights so I have leftovers on Sunday
This Friday, I will cook ____, Saturday I will make ____, and Sunday we will enjoy the leftovers

  
Make grocery shopping a weekly ritual.
This goes hand in hand with planning your meals ahead of time. Keep a shopping list at the ready so you can add to it as the week goes along. Choose a specific day and time when you’ll shop each week so it becomes an ingrained ritual. Write your plan for weekly grocery shopping in your Detox Journal.

  
Plant healthy snacks in your environment.
Put raw nuts or other healthy snacks in your glove compartment, desk drawer, purse, or backpack so they are within easy reach and allow you to safely bypass the vending machine or drive-through when you’re hungry. Write your specific plan in your Detox Journal for where, when, and what healthy foods you will plant in your environment. Your plan might look something like this:

Where I Need to Plant Healthy Snacks
What Snacks I Will Store There
When and How I Will Do So
My desk drawer at work
Raw almonds
Add an extra bag of nuts to my weekly shopping list every Sunday and bring them in every Monday morning
My carry-on bag when I travel
Salmon jerky, whole-food protein bars (with ingredients like nuts, seeds, and dried fruit), wild dried blueberries
Pin a note to the inside of my carry-on bag so I remember to pack snacks
Around the house on weekends
Crudités and dip in the fridge
Make a batch of dip and cut up vegetables early Saturday mornings, after my morning walk

  
Steer clear of your danger zones
. If the drive-through you pass each morning on your way to work calls out to you like a siren song, chart another daily route. If the aroma from the bakery you walk past on your way to work is irresistible to you, walk down a different block. Put yourself—literally—on a path to health rather than temptation! Record in your Detox Journal your top danger zones and create a chart like this one:

My Danger Zone
How I Will Avoid It
When I Will Implement My New Plan
The vending machines in the copy room at work
Make my copies on the floor below, where they have no vending machines
Next time I need to use the copy machine
The concession stand at the field where my child plays soccer
Set up my chair on the opposite side of the field, away from the concession stand, and bring my own drinks and snacks so I am not tempted
This Saturday

  
Protect your health bubble in social situations.
When and with whom do you find yourself feeling pressured or tempted to eat or drink things that work against your health goals? At work when they bring in platters of food and soda for lunch? When you are out with friends? At holidays with family? Identify your top three temptation zones (ideally ones that are current or immediately upcoming) and write in your Detox Journal your specific plan to protect yourself in those situations. Strategies include bringing your own food to events, telling your family about your eating plan so they are on board and supportive of your efforts, or eating some raw veggies and dip before you go out to dinner with friends so you are not so hungry and at the mercy of the bread basket. Your chart might look something like this:

My Temptation Zone
My Strategy
How/When I Will Make It Happen
Dinner parties
Offer to bring one healthy dish I will eat
In three weeks, when we are going to the Smiths’ house for dinner
Out to dinner with my family
Ask my family to support me in my weight loss efforts (and respect my decision not to share desserts with them). Or pick the restaurant myself and find one with healthy options
This Friday night
Friday lunch meetings at work
Bring my own lunch so I am not tempted by the platters
Prepare lunch in advance every Thursday night

  
Make exercise easy.
Identify the top three obstacles that get in the way of your daily exercise. Is it having the clothing you need, clean and easy to access? When the weather is bad? Make a backup plan for your daily walk if the weather is bad (use the treadmill at a gym, try a workout DVD, etc.). Think about systems you can put into place to trigger you to do the right thing. For example, I hate push-ups, but I like showers, so every day before I get in the shower I do thirty to forty push-ups (I could only do ten when I started!). Write your specific plan in your Detox Journal for making exercise automatic and enjoyable. Other examples include:

My Exercise Obstacle
My Strategy
How/When I Will Make It Happen
Inclement weather
Use the treadmill at the gym
Next rainy day
Lack of time
Build a thirty-minute exercise routine into my daily schedule as a permanent commitment
Input this into my electronic calendar so the time is automatically blocked off. (Use the seven-minute workout at the end of Day 4 as a back up.)
Boredom
Try a new fitness class
Register today for a Pilates class next Tuesday night

  
Keep your supplies for self-nurturing practices at the ready.
What three things can you do to keep your relaxation practices going? Ideas might include keeping your bathroom cabinet stocked with extra Epsom salts, baking soda, and lavender oil, so you always have what you need to take an UltraDetox Bath. Set a timer to remind you to do your meditation awareness practice. Think about what gives you peace and triggers your relaxation response, then set up your defaults so you can do those practices often. Create a chart in your Detox Journal like the following:

Relaxation Practice I Will Continue
How I Will Make It Easy and Automatic to Do So
When I Will Implement My Plan
Take-Five Breathing Break before every meal
Put a note in my silverware drawer, so when I reach for a utensil to eat I am automatically reminded
Tonight
Meditation practice
Put a daily alert on my phone to go off each evening at 8 p.m.
As soon as I am done with this journal entry
Walking with my best friend on Saturday mornings
Every Friday night, check in with my friend to confirm we are on for the following morning
This Friday night
Assemble Your Emergency Life Pack

If you had a bee-sting allergy or a peanut allergy, you would never leave the house without an EpiPen. Likewise, if you have a body, you need an emergency life pack so you are never stranded without healthy options. It makes sense that if you want to survive our toxic nutritional food environment, you need to make and carry your own survival kit. See www.10daydetox.com/resources for specific brands and where to find the best items for your Emergency Life Pack. Here’s what’s in mine:

Nonperishable items

Wild canned salmon

Canned sardines

Salmon jerky

Natural turkey jerky or grass- or pasture-raised beef (with no nitrates)

Almonds, walnuts, pumpkin seeds

Nut butters (almond, macadamia nut, walnut)

Coconut butter (in individual packets)

Mary’s Gone Crackers gluten-free flaxseed crackers

Jar of artichoke hearts

Whole-food protein bars

Unsweetened dried wild blueberries

Water

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