1. Useful Guide to your Grocery Store during the 3 Week Sugar Detox Challenge

2. Foods to Enjoy Always Vegetables All leafy greens (lettuce, spinach, greens, kale, bok choy, etc.) Cruciferous Vegetables: Broccoli, Broccoli Rabe, Broccolini, Brussels Sprouts, Cabbage, Cauliflower Summer Squash & Zucchini Spaghetti Squash Eggplant Celery Artichokes Asparagus Carrots Tomatoes Peppers(all colors) Onions, Garlic, Scallions, Leeks Mushrooms Water Chestnuts Cucumber Fruits Avocado Olives Berries: Strawberries, Blueberries, Blackberries, Raspberries Stone Fruits: Plums, Apricots, Cherries Citrus: oranges, grapefruit, lemon, limes, clementine, tangerines, etc. Pears: All varieties Melon: Cantaloupe, Honeydew, etc. Foods to Enjoy in Moderation Vegetables Sweet Potatoes / Yams Winter Squashes – Butternut & Acorn White Potatoes Snap Peas Green Beans Bean Sprouts Plantains Fruits Bananas Apples Peaches Mangos Watermelon Pineapple Grapes Unsweetened Dried fruits: dates, cranberries, cherries, apricots, raisins, prunes, etc. NOTE: This list of fruits and vegetables is supposed to be a starting point not a 100% comprehensive list, if you see something and aren’t sure where it falls ASK! www.laurapappashealth.com1

3. Foods to Enjoy Always Meats / Poultry Beef (all cuts) Pork (loin, shoulder, butt, ham) Lamb Chicken (breast, thighs, etc.) Turkey Organ meats Seafood Wild salmon Shellfish – shrimp, scallops, mussels, clams, oysters, crab, lobster Halibut Tilapia Mahi Mahi Sardines, Anchovies Dairy Eggs Grassfed butter or ghee Small amounts of Heavy Cream* – preferably organic & grass fed Goat, Sheep Cheeses* Coconut Milk, full fat in a can – preferably w/out guar gum Foods to Enjoy in Moderation Meats / Poultry Bacon Deli Meats (no sugar added) Canned Meats Pre-made Sausages – chicken, pork, turkey (no sugar added) Seafood Farmed Salmon Smoked Salmon (no sugar added) Large Fish because of mercury content: Swordfish, Shark, Tuna, etc Canned Fish (tuna & salmon) Dairy Whole Milk, Full Fat Hard Cheeses* Fermented Coconut Milk, Unflavored only *If you are following a Paleo lifestyle, keep the * foods out of of your foods during the challenge as Paleo does not include Grains, Legumes, or Dairy to your diet for the duration of this challenge www.laurapappashealth.com2

4. Foods to Enjoy Always Grains None Sweets / Treats Fresh Fruit Drinks Water Sparkling Water / Seltzer Mineral Water Unsweetened Teas, preferably decaffeinated Black Coffee Foods to Enjoy in Moderation Grains Rice –brown, wild* Quinoa* Sprouted Grain Bread* – Ezekiel Bread Traditionally prepared oats* – whole oats soaked and then cooked (not quick oats) Almond or Coconut Flour – used in small quantities (e.g. in meatballs) Sweets / Treats All unsweetened Dried Fruits Dark Chocolate (85% or higher) Canned fruit or packaged fruit packed only in fruit juice (this should be only if fresh fruit is not available ) Drinks Caffeinated Coffee or Tea – limit the amount to no more than 2 cups (16oz) per day Coconut Water – preferably natural flavor *If you are following a Paleo lifestyle, keep the * foods out of of your foods during the challenge as Paleo does not include Grains, Legumes, or Dairy to your diet for the duration of this challenge www.laurapappashealth.com3

5. Foods to Enjoy Always Nuts / Seeds Macadamia Walnuts Almonds Pecans Hazelnuts Nut butters made from above nuts (only ingredient should be nuts & maybe sea salt) Condiments / Oils / Etc. Mustard Home-made mayonnaise Guacamole Coconut aminos (similar to soy sauce but no soy or gluten) Vinegars (all but malt) Olive Oil Coconut Oil Palm Oil Animal Fats / Drippings All spices & herbs Sea Salt All Pepper – black, white, red Salsa (no sugar added) Legumes Green (String) Beans, fresh or frozen Foods to Enjoy in Moderation Nuts / Seeds Cashews Sunflower seeds Pumpkin seeds (pepitas) Pine Nuts Nut/Seed butters made from above nuts (only ingredient should be nuts & maybe sea salt) Condiments / Oils /Etc. Tamari (gluten free soy sauce) Sesame Oil Hummus (from chickpeas – confirm no sugar added) Flaxseed Oil Legumes Snap Peas – raw, in the pod www.laurapappashealth.com4

6. Dairy Low Fat or Fat Free Dairy of any kind (cheese, milk, yogurt, etc.) Ice Cream or Frozen Yogurt Flavored & Unflavored yogurt, all varieties and styles Coconut Ice Cream (homemade or store bought) Coconut milk not in a can (boxed or carton) Flavored & Unflavored Flavored Cultured Coconut Milk Almond Milk, Flavored & Unflavored Goat Milk, Sheeps Milk Cottage Cheese, Sour Cream Sweets / Treats All baked goods: especially Gluten containing treats: cookies, cakes, muffins, scones, white and non- sprouted breads All Paleo or Gluten Free Baked goods or treats White or Milk Chocolate (anything below 85% cocoa) Gum – even one with only sugar alcohols if you can! Drinks All alcohol – beer, wine, liquor All Fruit Juices, both 100% and mixes of fruit juice Smoothies and Whey Protein (most has added sugar) Diet and Regular sodas “No Calorie” or Artificially sweetened drinks Sports drinks – Gatorade, PowerAde, propel, etc. Meats / Seafood Nitrate filled sausages or bacon Sugar added meats (deli meats, ham, etc.) Grains White and Wheat bread, wraps, bagels, English muffins Instant or Quick Oatmeal Corn – canned or frozen Corn Chips and Tortilla Chips White Rice Croutons Condiments / Oils Margarine, Vegetable Shortening Corn Oil, Soybean Oil, Peanut Oil Vegetable Oil Canola Oil Iodized Salt (regular table salt) Soy Sauce Salt containing spice mixes Sugar containing marinades All Pre-Bottled Salad Dressings Ketchup BBQ Sauce and All dips Traditional Mayo Tarter sauce Sour Cream Legumes All Canned Beans: Black, Kidney, Navy, Chickpeas All dried beans www.laurapappashealth.com5

7. The ingredient list is another important part of the label. Ingredients are listed in order (from most to least) so you get an idea of how much of each ingredient is in the food. When something is listed first, second, or third, you know that this food probably contains a lot of it. The food will contain smaller amounts of the ingredients mentioned at the end of the list. With that in mind, check ingredient lists to see where sugar appears. Eliminate or Limit foods that mention sugar in the first few ingredients. Sugar has different names, so it might also be called high fructose corn syrup, corn syrup, sucrose, or glucose (see my full list in the packet) 1.Serving size is how much or the amount of food that is profiled in the label information 2.Calories are the number of calories in that serving, remember if you’re eating more than one serving to Multiply the calories 3.Total fat shows how much fat is in the food, remember fat does not make you fat and isn’t actually a bad thing depending on the type 4.Cholesterol and Sodium show the amount of these in each food – you want to eat foods that don’t have too much sodium in them 5.Total Carbohydrate shows the breakdown of sugars and fiber in the food, this includes both natural and added sugar! 6.Protein tells you how many grams of protein are in each serving size of your food 7.Vitamins are profiled giving you an idea of what vitamins this food contains and how much compared to the recommended daily value are included in the food www.laurapappashealth.com6

8. Agave nectar Barbados Sugar Barley malt Beet sugar Blackstrap molasses Brown sugar Buttered syrup Cane juice crystals Cane sugar Caramel Corn syrup, Corn syrup solids Confectioner’s sugar Carob syrup Castor sugar Crystalline fructose Date sugar Demerara sugar Dextran Dextrin Dextrose Diastatic malt Diatase Ethyl maltol Evaporated Cane Juice Fructose Fruit juice Fruit juice concentrate Galactose Glucose Glucose solids Golden sugar, Golden syrup Grape sugar High-fructose corn syrup (HFCS) Honey Icing sugar Invert sugar Lactose Maltodextrin Maltose Malt syrup Mannitol Maple syrup Molsses Muscovado sugar Organic Raw Sugar Panocha Raw sugar Refiner’s syrup Rice syrup Sorbitol Sorghum syrup Sucrose Sugar Treacle Turbinado sugar Xanthan Gum Yellow sugar Natural Sugars raw honey regular honey (which has been pasteurized/heated and has fewer nutrients than raw) molasses date sugar palm sugar coconut sugar fruit juice maple syrup (real/organic/grade b) cane sugar green leaf stevia Artificial Sweetners Aspartame (branded as Equal, NutraSweet) Saccharin (branded as Sweet’N Low) Stevia that is white (branded as Truvia) Sucralose (branded as Splenda) Different “names” of sugar Other Forms of Sugar www.laurapappashealth.com7