MASTERCLASS How to get off SUGAR

Welcome to the training, the masterclass training on how to go low sugar or how to get off sugar. I am going to teach you all the ins and outs of why you want to get off sugar, what it's doing to your body, what it feels like to be off sugar. And then I'm going to give you some very practical suggestions that you can start implementing today. That actually seems super easy and super seamless. Okay, now, I just asked those that are here to please let me know in the chat box why you want to get off sugar. Why do you want to get off that thing? Sugar? So let me read a couple comments here. You cut back on wine, you're replacing with sugar. Okay, so you're cutting back on wine, but as a result, you're eating sweets, you're doing things. Tell me, Paige, what exactly are you eating for sugar? Like, what are you eating? And is it at nighttime that you're doing this or when are you doing this? Catherine, I don't want to be a slave to sugar. I want to clear up my pcos. Let's see. Oh, Mia, you came last week. You loved it. Awesome. And you're coming again. Thank you. Susan, you said, I think it will help in the weight loss process. You didn't come last week, so I'm glad you're here today, Catherine. To reduce inflammation, which is the root of all evil illness. So true. So true. When you take down your sugar, you reduce inflammation. You also lose weight. You do a lot of these things. And then Paige thinks you said you tend to crave right after each meal. So you're eating ice cream, granola bars, and some fruit. Okay, so you're not having the wine, but you are having the other things. All right, so awesome. Very cool. Okay, so let's see now I am going to actually get started and share my screen. I'm going to try to look at the chat box and see what you're asking. I am going to stop once in a while and look for questions. So please post them in the chat box. I'll continue to look for them. Okay. And so just one minute and I will be. Okay. So let's see. Let me get started with this. Yes. Okay, there we go. All right, one more. All right. How to follow a low sugar diet. Super exciting. I'm going to see if I can get my chat box on my other screen so that I can. Now, one thing I want to tell you. If you're not following me on Instagram yet, please start following me on Instagram. Literally, if you don't have Instagram, just do it to follow me because I posted some awesome tips on how to go low sugar in the last few days, including specific things that I do and what I did last weekend. Like, I show you videos of what I'm choosing and what I'm doing and I want you to be able to follow me so that you can start to do the same things and just release the sugar. And there's so many tips that I give that I don't want you to miss out on that. So if you haven't followed me on Instagram yet, I'm@instagram.com my handle is masalabody. So instagram.com or if you're in Instagram, just type Masala body in there. Okay. Okay. Now let me see if I can get into this webinar as another person. Okay. Okay. All right. Okay. So how to follow low sugar weight loss diet or how to get off sugar. All right. And this is all me, health and wellness coach for busy women. Now I'm going to share this low sugar weight loss diet with you, including symptoms you'll feel when eating a moderate or higher sugar diet. Major challenges of changing your eating habits, even when you know that you should change your eating habits, what the challenges of those are. I'm also going to share with you why a low sugar diet is so powerful. So for weight loss and overall health, what life looks like and feels like when you're following a low sugar diet. And I'm still here. Okay. And then I'm also going to tell you. Okay, perfect. All right, so now I have another box up so I can actually see your chats coming in. So I'm super excited. I have it all ready to go. Okay. All right. The effects of sugar on the brain. What a low sugar diet means and what it doesn't mean. So surprising foods that have sugar and what to replace them with and a how to go low sugar framework. So I'm going to tell you exactly the foods to eat. I'm going to tell you foods to replace the food you're eating with. I'm going to tell you so much more now how sugar affects your body and life. There's a lot of things. Now this is a fitting room, a picture of a fitting room right here. And so what I'm showing is that obviously a lot of the reason that we a lot of the effects that sugar has is that it's so hard on our bodies and we gain weight as a result of eating sugar. By the way, I'm going to teach you how sugar is in so many foods that we don't even realize it's in. And that excess sugar isn't that if you don't burn it off, meaning if you don't go for a run, if you don't go to the gym, or you don't do something super active right after you eat even a little bit of sugar, if it's not burned off, it gets stored as fat. And so if you can actually alleviate and take down the sugar that you have, you are going to store less fat, you are going to feel so much better about yourself, you're going to feel lighter, you're going to be able to fit into your clothes. Imagine going into a fitting room, trying on different shirts, trying on different pants, and actually loving how they look and having them flatter your body and having yourself be so excited, excited and happy about how they look. Now, there's a lot of other symptoms though of sugar besides weight gain, which usually often is one of the triggers that makes many people want to start to get off sugar. But many of you have already expressed in the chat box about how there's other things that are happening for you, like reducing inflammation, like other things that you want to do. And as a result of sugar, there's other side effects. And so I want to talk to you a little bit about that now. In addition to weight gain, when you have sugar too much like moderate sugar or high sugar in your diet, then you're going to see accelerated aging and other skin problems. So are you noticing or if you've noticed more wrinkles coming on faster than normal, or if you feel like at your age you shouldn't have the kinds of skin issues that you're having, it could very likely be a result of sugar. It could be other things as well. But what happens is when you start taking sugar out of your diet, your skin starts to glow. You actually get a youthful look on your face and people think you are often five to 10 years younger. And that is what starts happening when you start releasing sugar from your diet. Now, because sugar is so inflammatory, it also can cause you to break out because inflammatory skin and cause inflammatory skin flare ups such as eczema. Okay? And that is something where you're getting all this itchiness. You're also maybe you're getting this itchiness on your legs and on your arms or on your back. You also may be getting broken out sometimes. You may realize after you eat certain foods that you start to get that you start to break out sometimes. It could Happen after eating a lot of dessert, a lot of chocolate. That can happen to some people, doesn't happen to everyone. But if it does happen, sugar could be one of the causes of that. Okay. But I want to assure you, once you start taking sugar, and I'm going to teach you exactly how to do that, I'm going to teach you a framework, I'm going to teach you a step by step way to get that out, Then you are actually going to find that you, you're going to feel so much more freedom and your skin is going to shine. You're going to start to look so much more youthful. Not only because you're not gaining as much weight, but also because your skin is going to clear up. Now, if you feel like you're in a fog or you feel low energy a lot, well, the reason for that is because you often may. That's because you could be eating too much sugar. That's the result of when sugar triggers a response from the pancreas to produce insulin. And then as a result, when insulin is released, what it does is it takes the sugar back in and it takes it out of your bloodstream because your blood sugar cannot be too high or too low. So it takes it back in, and then as a result, it's storing it as fat, which I talked to you about on the weight gain slide. But when you overload eating sugar, what happens is you get that sugar rush. Because you eat so much sugar, there is a rush of sugar in your blood, and then the insulin counteracts that and takes it back, and then you feel a dip that's below normal. And so when this goes on over and over, you start to feel out of it. Mentally. You may have felt this before. You start to feel a fog. Your brain is not as clear. And it also could lead to serious health problems like insulin resistance and eventually diabetes. And then as a result, you're also like, because your energy is going up from the sugar rush and then crashing down, you're constantly feeling these sugar rushes and these sugar crashes throughout the day, and it's not good for your productivity. And the other thing that happens as a result of this up and down sugar rush is that you feel hungry. Even though you've just eaten a lot of calories because it was filled with sugar, everything gets taken out. So just because you may have eaten like 200 to 500 calories and you feel like you ate nothing at all, and then you feel like you need to eat more. And so that's really something that is not really that fun to have? Okay, this is something that is a result of sugar. Now. So what I would like to know is, tell me in the chat box, have you experienced this low energy? Have you experienced. And I'm going to write, let me see if you can see me. Have you experienced low energy? Okay. Have you experienced low energy? Have you experienced this fog? Have you experienced this up and down with sugar that you get? And did you know that it's related to sugar? Or did you not know that it was related to sugar? Let me know. I want to see. Did you know these side effects I'm going to type in here are related to sugar? Okay, so let me know in the chat box if this is related sugar. If not, tell me more about that. Okay, I see that. Okay, let's see. All right, so let me see in the chat. Okay, so no energy. Lori saying you have no energy, complete brain fog. Did not know it was a result of sugar. Carmen saying you've experienced the fog feeling awesome. Hello. And hello to all of you that are here. And so you've experienced the fog feeling awesome. Awesome. Okay, so that's what I'm seeing in the chat. And for some reason, I don't think you can actually see the chat yourself. But I will have to fix those settings at another time. But let's see. I see some other really awesome things. So Catherine's saying you definitely know the impact sugar has on me. I've gone off sugar before, and when I added back in, I was astonished how crappy sugar made me feel. Oh, my God. Absolutely. Carmen says you did not know these side effects related to sugar. Susan says I have thyroid issues, and I have thought all my issues are from that I would eat sweets, et cetera, to try and compensate for those feelings you are talking about. Okay. Oh, my gosh. Yes. Oh, that is just. All right, so here's some more. I'm going to tell you about some more. If you feel like you're getting bloated or if you feel like you're getting gassy, that is definitely also a result of you usually eating or drinking high sugar foods or drinks. And so if you feel like your belly expands after certain meals and it's like all of a sudden it's expanding and you're feeling bloated and you're feeling like your stomach is carrying a lot of the weight in your body, that could be likely due to. Well, to sugar to sugar in your food. Okay. And the other thing is that these are symptoms that what's happening is you may have heard of good bacteria and bad bacteria? Well, in your gut, if you are eating too much sugar, then the bacteria in your gut that crave sugar, which is not the good kind of bacteria, it's enjoying a feast. And so it's literally feasting in your stomach. These bad bacteria that feed off of sugar, you're feeding it, and this bacteria is causing this bloating feeling. And that's what's happening. Now, if you feel like you're getting too sick, or if you're getting sick a lot, that also could be the result of sugar. And that's because too much sugar suppresses your immune system, so you'll be more susceptible to colds and the flu. So things like. So the gut bacteria also comes into play here, because when you're feeding that bad bacteria, it makes your immune system less effective because that's what's happening in your body. And so a lot of times, sugar makes you feel good from your brain perspective for a moment. But think about how your gut is feeling. And I want you to start to do that. Think about the effect on your gut. Okay? Now, if you are getting intense sugar cravings, this is what's happening. Like, if you get intense sugar cravings, this means that you could be eating too much sugar and that you're likely eating too much sugar. And so the reason for this is so when you do eat sugar, you get this release of this. Of this neurotransmitter called dopamine. And we've heard about this, but what dopamine is, it's the reward neurotransmitter. And whenever you feel really good about something, it gets released in your brain. And so when it's released in your brain, it makes you feel really good. And so when you eat a lot of sugar, you're getting this, but you actually need more sugar to keep getting the feeling. So over time, you need actually more to get that feeling. So if you are getting intense sugar cravings, and it's like you need more sugar, you need more because you need that dopamine effect. Your body is craving it. And the more sugar you eat, the more intense the cravings can be. So sugar actually causes sugar cravings. Now, for those of you that have taken sugar out of your diet in the past, have you seen that you actually crave less sugar? Because it's actually what's happening, because what's going on is that sugar is causing. It's feeding that bad bacteria in your gut. That bad bacteria is growing, it's getting more, and you're Getting more sugar cravings, because that bacteria needs more to feast on. Now, if you start taking sugar down, then the opposite happens. And that bacteria is not growing, it's not being fed. And you have all this really great healthy bacteria growing in your gut. The other thing that's happening is your taste buds. They get used to sugary food, and you need more and more sweet foods and sweet drinks to experience that high. That's what's going on there. Now. Let's see some of it. Good to know some of it, if not all. Can that bad bacteria learn to like other food that's not sugar? Know that bad bacteria really feeds off of the sugar. It feeds off of other things that are like, there's certain bacteria that feed off of sugar. And so there's other bacteria that you want to flourish and that you want to grow. And when you have a healthy gut, you'll know it because you'll actually crave things like vegetables, which you will actually sit down at a meal and you'll say, oh, my God, I need my greens. Because your gut will be aching for it. It'll be demanding it, versus your body demanding sugar. And so you'll see that. Okay, so, yes. So absolutely. Now, why is reducing sugar intake so hard? So, like I told you all about these things. Some of them you knew, some of them you may not have, but we all have heard, I'm sure, that it's good to reduce your sugar. It's especially good for weight loss, for less inflammation, plus the other side effects that I've taught you about. But it is not easy. And I want to tell you that it's not only you that it could be hard for. It is very hard. And I want to give you four reasons, very, very tangible reasons about why sugar intake and reducing it is so hard. So one of the things is you may not have known how bad the downsides are. So I did teach you some of those. But really, the best way for you to realize how bad it is for you is to actually take sugar out and to see how amazing you feel. You will feel so amazing. And then if you start eating sugar again, you'll realize how hard you crash, how low energy you have, how your mind gets just so foggy. All of that will come into play, and you'll see it so clearly. Now, no matter even if we know these things, sugar tastes good. If someone offers you a tray or they offer you, they're coming around. They have all these beautiful chocolates, all these truffles, they have chocolate cake. It's extremely hard for some of us to say no. And by the way, it's not only in those foods, it's also in foods like granola bars, in oatmeal, in cereal, in yogurt. There's so much sugar. And so as a result, you are continuing to be faced with this. You're continuing to be faced with this. So sugar is absolutely everywhere. It is also, it's in desserts, but like I said, it's being hidden in all these places that we don't even know that it's being hidden. And the reason it's hidden is. I will go into this a little bit more, but when sugar breaks down, like when you are eating foods with what's called simple carbohydrates, when they break down, they break down to glucose, which is sugar. They're made up of glucose strands. And so if you're eating something that's very easy to break down, like for example, a piece of white bread, when it breaks down, it breaks right down into sugar. And then sugar is the thing that's being stored as fat. And the other thing that makes reducing sugar challenging is that it can be really hard in lots of social situations. So because socializing involves so much sugar, there's sugary drinks, there's sweet appetizers, sweet dessert, there's so much sugar in the dressings and the sauces in your meals. And you don't want to be that person who's like, oh, I don't want to eat anything. I just want to be, you know, I don't want to eat anything. I just want to, you know, I just want to not. Not have this. I just want to be like this picky person. You don't want to be that picky person. Okay. And so it can be easy to feel isolated or like you're missing out when everyone else around you is drinking sugary cocktails or indulging in sweet hors d' oeuvres or ordering all these meals. You don't want to be sometimes that person who seems like they're so picky. Now, why is a low sugar diet so powerful for weight loss and health? Let me share with you a few images of what can happen when you take sugar out of your diet. Now, eating low sugar is like getting to start completely over and enjoy life in a way you haven't been. When you make a small change, like taking sugar out of your diet, it makes a massive impact in your health, energy, and the way you look and feel. Now, this is a picture of me when I Took sugar out of my diet. So what I did is I stopped eating processed foods, I stopped adding sugar to things, and I started becoming aware and educated about where sugar was hiding. I also started making my foods taste really delicious with other things like flavorings and herbs and spices. And so I didn't feel like I was missing out. And I also started adding foods to my diet, like more protein and more fiber and more vegetables. And I flavored it so I didn't actually feel like I was hungry or like I was missing out. And I lost 40 pounds in nine months. I became a new version of myself. I call it the 2.0 version of yourself. And gave me so much energy. It made me feel so much better about myself, and it actually changed my outlook in so many things in life. So I want to properly introduce myself. I am Nagina Abdullah, the founder of the website masalabody.com where I help busy women learn to eat healthy without feeling deprived and get your dream body. I'm a health and wellness coach for busy women, and I'm a mom of two and I have a busy life. And taking out sugar from my diet was one of the fastest and easiest ways that it allowed me to live in the body that I wanted and to have the energy I wanted. It allowed me to lose years from myself because people thought I was younger. And all of it was because the sugar was coming out. It drastically changed within months of me taking out sugar. Now I want you to see a few more before and after pictures of some of my past clients and see how much happier and healthier all of us look and feel. Now this is Luis. And Luis, she had a weight that was not being released for 13 years. She actually had a daughter that was 13 years old, and she hadn't been able to lose the baby weight for 13 years. And once I started showing her exactly what to eat, how to combine it so that she felt full, and how to take sugar out of her diet, because I showed her where it was hiding and what to eat instead. She dropped 13 pounds. And she's been described as a fox on the right hand side. She looks so fit, so energetic and so light. It's so amazing. She went from 149 to 136 and that was in eight weeks. Now this is tree. And tree lost 20 pounds. In fact, in day one, if you see the picture in the middle of her belly, day one to day 18, you can see the bloat drastically go down. And that's because she started taking the sugar out Like I described to you, when you have sugar in your diet, a lot of it sits in your belly. It's bloating your belly because that bacteria is just chomping away on it. But when you release it, it goes away fast. The key and the challenge, though, is learning the foods to eat that keep you feeling satisfied. But check, tree out. She's in her 40s. She looks fabulous. She dropped £20 from following my advice and taking out sugar, and now she rocks a red dress, she throws her foot in the air, and she just feels incredible about herself. And then she also has an awesome belly on the side. Oh, my God, she looks just so amazing. Now, did you also know, in addition to the other things that I was talking about, that sugar affects your brain? And this is something I want to bring to your attention, because I specifically help busy women, and the busy women that I help are very smart, ambitious, and you're really looking for not necessarily, like, the easy way out, but you are probably looking for, like, shortcuts, like, why make it so hard for yourself and have to follow some, like, crazy diet that doesn't feel good. But you know, what I have found and what I've seen in so much research that I've done is that it is really important for you to get off sugar because your brain is healthier. And we talked about this with the brain fog. But there's even more impacts that sugar is having to your brain. And as a busy woman, this is one of our biggest assets that we have. Now, one of the most important and most powerful ways following a low sugar diet transforms your life is it sets your brain free of the effects of sugar. Now, when you reduce your sugar intake, you can think more clearly, you can perform more tasks that are better for concentration. Now, your brain on sugar. Sugar impacts your focus. So what happens is that sugar reduces our ability to communicate effectively by forming free radicals in the membranes of the brain. This compromises our nerve cells used for focus and communication. It also interrupts our focus because sugar is highly addictive. And so we're getting that reward chemical dopamine, every time you indulge in sugar. And so it's on the same level of an addiction, drinking alcohol or taking drugs. It's like you need that hit, you need more sugar. You need that excitement that you're getting from dopamine as a result of sugar. And the thought of getting another satisfying hit dominates your thoughts, and it really prevents you from being focused on the task at hand. And that's why it can be really dangerous for your brain. Now, the other thing about how sugar affects your brain, it also affects your emotions. So sugar impacts your emotions. And since sugar is so powerful, it even exaggerates mood fluctuations. But when you're feeling low, a sugar craving and feeling deprived can make it more intense. Now, giving into a sugar craving might make you feel that high for a short time, but then the blood sugar and mood comes crashing down even more powerfully than before. And riding this roller coaster can lead to feeling irritated and shorter tempered than normal. Of course, this makes being productive also more difficult. You might find yourself snapping at the people around you, causing rifts in your relationships, which only makes things worse. And that is something where you know this is because you're having these emotional ups and downs. It's kind of like you can kind of think of it as those sugar highs and lows. As a result of that happening, you're also feeling emotional highs and lows and you're feeling more irritated. And so some people tell me, some people have actually told me that before they go into a meeting, they want to make sure that they haven't eaten too much sugar because it can affect the way that they approach that meeting and the feedback they give. It's much less emotional when you're able to have more control over the sugar that's going into your body. Now, sugar also impacts your memory. It's definitely a good idea to lay off the sugar if you are wanting to increase your memory. Too much sugar blocks the receptors for memory. Now, studies show that excess sugar can also make, can also mean making connections between concepts or remembering a conversation can be more difficult. And so that's another way. So these are all ways that sugar is affecting your brain. Now I want to get into some real practical things. Now we talked about the benefits, we talked about kind of the what happens when you're eating sugar. But what I want to tell you about now is this is what a low sugar diet means and what it doesn't mean. Because a lot of times people feel like it means that you're deprived, you're hungry, you're getting headaches all the time, et cetera. Now, in fact, I would love for you to post in the chat box, what are the reasons, what are the things that you think a low sugar diet means for you? Like what are the stereotypes that you have? Do you feel like you're going to be hungry? Do you feel like you're not going to know what to eat, that you're going to be bored? Or do you feel like you're Going to be totally fine. What does going on a low sugar diet or following not going on one, but following a low sugar way of eating mean for you? Let me know about that. Let's see. So Paige says bland, but I know that's not really true. I'll probably be fine. Probably be fine. Awesome. Those of you, please let me know, what does it mean to you to be on a low sugar diet? Like, what do you think it means? So I would love to know. Okay. Mia says deprived. Oh, wow. Yes, absolutely. Carmen says I don't know what to replace sugar with, how to cook without it. Okay. So it's like you don't know what to cook without it. They're feeling deprived, feeling bland. Okay. These are definitely things that I used to also think, okay, now, eating a low sugar diet means focusing mostly on eating whole foods. Let's see. Okay. Eating low sugar, it means focusing on whole foods consisting of veggies, healthy protein, and healthy carbs in good balance. Now, most of the time, low fat foods actually have more sugar than normal. And if you're getting foods like low sugar packaged foods, those are just filled with artificial sweeteners that make you hungrier and that cause more weight gain. Okay, so those are. Eating low sugar doesn't mean buying healthier packaged food or low sugar convenience foods. That's not what it means. And it also doesn't mean that you feel deprived or that your food is bland. And there are ways to learn what to eat. Exactly. I'm going to actually start teaching you about that today. Now, what are the best foods for a low sugar diet? These are surprising foods that have sugar in them and replacements. And so I want to start teaching you about how sugar isn't only in sweets, as I think you know, but it's kind of surprising you know, where they actually are because they're in more things than we imagine. And when you start making the replacements that I teach you about, you're going to see that you won't feel like your food is bland, you won't feel deprived. And now you have exact action items, exact things to replace them with so you know what else to eat instead of the sugar. But the first thing is knowing, like, what sugar is in. So here's some kind of common foods. So salad dressing. This is super dangerous. I never order salad dressing on my salad. If you do that, it is usually packed with sugar. It could have up to a tablespoon of sugar per serving size. Now, food manufacturers add sugar to make dressing more appealing, but it undoes the good of eating a salad. And plus, most of us are a little bit extra generous with our drizzle. So it could be even more now. So as a result, now let me know in the chat box. Did you know that salad dressing has sugar or did you think that it was healthy? Like, are you eating dressing on your salad? Like, do you just pour it on your salads? And when you order a salad out, do you get it on your salad? Let me know if you do. And here is an example of what you can replace it with. So what you can do is you can replace it with 1 tablespoon of balsamic vinegar, not balsamic vinaigrette. Okay? Balsamic vinaigrette is a dressing. It's very different balsamic vinegar. So that's pure vinegar. It has a little bit of an extra acidic taste. It actually goes really well with the salad. I also teach how to make a salad filling and creamy on its own. And those are by adding things like avocado or bell peppers, like roasted red bell peppers, avocado beans. And that actually, if you chop that up, it makes it creamy like a dressing, so you don't even need it. And so really what I recommend is having a tablespoon or so. You can actually, you don't have to really measure that much of the balsamic vinegar. But if you want to add olive oil because you feel like you need that fat, you could add like, you know, up to a tablespoon. But I recommend not adding olive oil at all. I recommend just having balsamic vinegar, maybe adding some salt and pepper and then adding those other ingredients I shared because that makes your salad filling and it makes it creamy and you don't need this extra fat that is not filling you up. It's not a healthy fat. It's an unhealthy fat that's giving you calories without keeping you full. And everything I teach you about it keeps you you full with less calories. Okay? And there are secret foods that work. And so what I want to teach you is add a little bit of avocado, add a little bit of beans or lentils, or add some roasted red bell pepper and you won't even need the dressing. But if you do want to have some, you could add a little bit of olive oil with the balsamic vinegar or just add the balsamic vinegar. Another option is if you're having a Mexican style salad to use salsa instead of balsamic vinegar or dressing. And this is so interesting because I'm looking At the chat. So I asked if you do add salad dressing right now. Paige says you do. Susan says you have it on the side. Carmen says you didn't know. Mia says you thought it was healthy. And now you stick to lemon with a little bit of garlic salt. That is awesome as well. And Carmen said that sounds good, Mia. Oh, awesome. Very cool. Oh, my God. That is very, very good. Can you just tell me really quickly, can you actually see other people working, replying in the chat? Because I do. Oh, yeah, I do. I do. Okay. I see it too. Perfect. Okay. I wasn't seeing in the beginning because I want everyone to be able to see everyone's okay. And then Sherry says that, yes, you do have your dressing on the side. Okay. So from now or you said, yes, you can see everyone's okay. Thank you. So I do want you to take this really seriously. You will cut massive sugar and massive calories from your diet if you can replace the salad dressing with balsamic vinegar or salsa. And the other alternative is that you have the dressing on, on the side and then you just dip because then you have more control and it's not smothered and soaked. Okay, now let me tell you some more. So if you see heavy sauces or things like Alfredo sauce, well, let me tell you in dairy and in milk products, there's a lot of sugar, okay? And dairy, you'll find you could find this by taking it out and then by putting it back in dairy. And milk has. Meaning milk has a lot of sugar in it. There's a lot of milk sugars in it. So when you're having things like Alfredo sauce or other sauces, usually they're creamy and the cream comes with sugar and it also comes with fats. And they're not necessarily healthy fats. But I want to talk to you specifically about sugars. And that's why I don't recommend you have Alfredo sauce. You don't have heavy sauces. If you are going to have it, have it on the side or have it like as your treat that you have maybe once a week or so, not as a regular thing now. And so it's like, basically it's like you could have a healthy dish of fish and vegetables and you could make it high in sugar with these sauces. So instead replace with tomato sauces because those are naturally lighter, lower in calories, lower in sugar, and they're also anti inflammatory. And another thing that you could do, what I do is I ask for my sauce on the side all the time. I try to go for the lighter sauces, but I still ask for on the side so that I can dip my own food and I can actually have more control over it. And that's so much better. Let's see. Oh, okay, perfect. Okay, so if you wanted in the chat, you have to choose the option of having all panelists and attendees see your messages. Thank you so much, Carmen. I so appreciate that. And then Maggie's hot and sweet sauce. Gurjeet is asking about Maggie's hot and sweet sauce. It's okay in small quantities. It does have sugar in it. All you have to do is, like, look at the sugar. If it's really above, like for a sauce, if it's above 2 grams of sugar, then you really don't want to have too much of it. But you can also control it by quantities, like you can have less. So I always go for hot sauces that have less sugar in them. I always look at it and there's a lot of hot sauces that do. But if it usually says sweet, it means that there's sugar in it. So kind of want to move away from the sweet sauces. All right, now let me tell you some more. So these are some more sauces or. Sorry, some more foods that are really good for a low sugar diet. Now what I want you to start taking out of your diet is if you get a latte that is pretty sugary, and the reason for that is because of those milk sugars I was talking about. Now, one of the things you can do is order a small. But you're still getting a lot of sugar. And I don't know if you've noticed yet, maybe you're going to notice it now that it causes bloating in your belly. And that belly bloating is a result of the sugar in there. And so it also has, like, it. Even if you get some light, even if you get skim milk, there's still sugar in skim milk. And the sugars, I mean, they're there. It's called lactase. And so it's there. Now what you could do is if you want to have a nice kind of gourmet espresso drink, replace it with a drink called an americano. So this is much lighter. It doesn't have milk in it, but it still has foam in it. Because when you're heating up the water and the espresso, it causes this foam, and so you kind of get that effect. And so it's only espresso in hot water. I recommend you sprinkle cinnamon on it, or just have a coffee and sprinkle cinnamon in it. Try to have less sugar, but cinnamon is a healthy way to have, you know, to have a little bit of sweetness. And it still has that strength of espresso, still has that tinge of creaminess. So an Americano is a really great option. Or just having a black coffee. And if you want to add almond milk to it, that's totally fine. You can add almond milk to it. Now, regular bread is definitely something you want to start replacing. And that's because this falls under the quick burning carbohydrate category, which means it breaks down into sugar fast. And the way that you can tell this is when you eat something that's a quick burning carb, you eat it. And shortly after, you're already hungry and you don't want to eat foods like that because the more you eat foods that are really quick burning, the more that you need because you're not full anymore. You need more. And so you start having more cravings as a result. You can still have bread. I recommend you having what's called a sprouted bread or a sprouted grain bread. And these breads are much higher in fiber, which keep you full. It's easier to digest, and sprouted bread will fill you up more. And basically it's like it's is slower digestion and so that your blood sugar doesn't spike because it doesn't break down as quickly. You're not storing it as fat as quickly. And then it allows your body to extract more nutrients. And just to let you know, sprouted grain bread is in the freezer section. There is a brand called Ezekiel E Z, E K, I, E L, which is in the freezer section. I recommend the low sodium Ezekiel bread because sodium also causes bloating. We're talking about sugar today. But I'm also knowing what. I'm pretty sure that none of us want to feel or look bloated. So I want to tell you all the information that I have around this, okay, a few more replacements, which are super key. Now, sushi. A lot of times people think that sushi is healthy, and it is. It's not that it's unhealthy, but when you're eating a lot of rolls, you're eating that white rice. And white rice is a quick burning carb. It causes blood sugar spikes, and it also feeds that unhealthy gut bacteria, and it triggers weight gain. And so there's also the dressing that they're putting. Like if you order a Salad, like a seaweed salad, you're putting all that dressing on it. That's not ideal. So what I recommend is replacing it with sashimi. So sashimi is actually the pure fish, the raw fish without the rice. And what you can do is you can combine this with the, you can combine this with pickled ginger and wasabi, which have even more digestive benefits. And if you order a sashimi platter, I Recommend Getting a 12 piece or an 18 piece, because then you're getting full with more protein and you're still going to feel satisfied, especially as you're eating that wasabi or the ginger. And they usually give you these threaded vegetable noodles on the side that are perfectly fine to eat. And so those are really, really great options. Now, having a low fat yogurt is also something you want to replace. And that's because what happens is, first of all, it has those milk sugars in it. And then, then food manufacturers add more sugar to make it sweeter. So a lot of times we think that sugar is so, I mean, that yogurt is so healthy, but it's actually packed with sugar. Just look at it. If you look at the back, if anything is over 7 grams of sugar, that's a lot of sugar. And if you're interested, let me know if you want to hear my daily recommended framework for how much sugar to eat, because I can tell you that yogurt is so healthy, but it's actually packed with sugar. Just look at it. If you look at the back, if anything is over 7 grams of sugar, that's a lot of sugar. And if you're interested, let me know if you want to hear my daily recommended framework for how much sugar to eat, because I can tell you this is what you should be working in. And it's so extremely different than the foods that you see out there. So you have to really, like, know what you're eating, because otherwise you're going to go over that unless you're really, really conscious of it. So instead of low fat yogurt, you can replace it with Greek yogurt. And Greek yogurt is high in protein and low in sugar. And Greek yogurt is the way to get the benefits of calcium or just getting those other effects like all the vitamins. But you're also getting gut, healthy probiotics without the sugar. Okay? Yes. Okay. So, Carmen, yes, I did say that 7 grams of sugar is a lot for one serving. I mean, and when I'm saying a lot, I mean, like, we're going to that's a major change because. Because you probably may not have been looking at sugar at all, or maybe you were or not. But if you're looking to eat a low sugar diet, you want your servings of each thing to be as low as possible. And when I say low, I mean like less than 5 grams if possible. And the lower the better. And so a daily framework for sugar. If you are really serious about losing weight, and if you are really serious about getting your skin shinier, looking more youthful, if you're very serious about getting your brain not to feel foggy and to feel more productive, then you want to stay 25 grams of sugar or less. And it doesn't happen by mistake. You have to be very conscious of the food you're eating, but it's so possible. And when I got my sugar to 25 grams or less, that's where I lost 40 pounds. And that's why it stayed off. And so it's very, very possible. Now, here are some common low sugar foods. I want to share some common foods with you that are low sugar because. Because this is just helpful for you. Now, you're probably familiar with a lot of these foods and I want you to actually take note of them. Because I want you to eat more of these foods, you're going to feel so much better, you're going to look so much more healthier. Now, low sugar foods include lots of green vegetables and leafy greens. It includes a wide variety of healthy fats, proteins and some low sugar fruits. So let me tell you a little bit of details about what these are and you might want to take some notes also, if you can, because I'm just going to say this, it's not going to be on the slides. So healthy fats, when I say healthy fats, what that means is they have omega 3s in them. Those are really good for your brain. They also keep you full. They don't just pass through your body or they don't just give you calories without keeping you full, because then you're looking to something else to keep you full. Healthy fats are things like nuts, 2 tablespoons of nuts as a snack, or 2 tablespoons of nuts over your breakfast. Healthy fats are also things like flaxseed, which is amazing. Healthy fats also include avocado, eggs and salmon, and light beef. Those are all really great examples of healthy fats. Proteins, I think, you know, they can be vegetarian, vegan or meat. Everything from tofu to eggs to chicken to fish, even to beef. I prefer lean Beef, because then you're getting. You're not getting all that extra oil in it. And then the low sugar fruits, I recommend strawberries, raspberries, blueberries have more sugar, but they're still better than other things. And then if you want to go outside of the berry family, having a small citrus fruit like a tangerine is totally fine. And if you want to have an apple, have a small apple or half an apple. Now, not all the low sugar veggies have to be green. Now, for example, there's tons of veggies that are awesome for you that I love eating. Red, yellow, or orange bell peppers are great. There's also cauliflower, which is amazing. And then there other vegetables that they don't necessarily have to be green, but as long as they're vegetables, like mushrooms, those are amazing for your gut health, too. But you do want to avoid starchy veggies like potatoes, including sweet potatoes, which also have a lot of sugar. And winter squash like butternut and pumpkin. You can have those at quantities, but just watch your quantities when you're having them. And Gurjeet is asking, are smoothies good, like greens and fruit, like apples in them? So smoothies, there's actually a myth about smoothies that most smoothies, people think they're healthy and they're actually packed with sugar. I should actually do a training on the myth about smoothies. They are so packed with sugar that you might as well go have a big Mac at McDonald's, because it's like the same. It does the same damage to you. Of course, there's a lot of bad meat in that, but in terms of calories and sugar, now, if you want to have a smoothie, it's important to make it low sugar. So what you want to do is combine the things that I told you about, and if you're going to have fruit in it, have a smaller quantity of fruit. So if you're going to do an apple, do a small apple or half an apple. I recommend like a fourth or to a half cup of berries, because even those add up. And so what I recommend is filling it with things like spinach or other greens and then maybe adding a little bit of fruit, adding a protein powder or Greek yogurt, some flaxseed and maybe some cinnamon and some mint. And that's an amazing smoothie because you have all the flavors. It's not boring, and it's not packed with sugar. And it's also going to keep you very, very full. If you want, you can add some peanut Butter in it too. And that always is a healthy fat as well. Now here's some uncommon low sugar foods. These are the foods that you may not know as much about, but I would love for you to get these into your diet even more. Now, some of these are the seeds like chia and flaxseed. These add a lot of fiber. Sometimes it adds healthy fats as well. And they're powerful ingredients that keep you full with less calories and they don't have sugar in them. So we're all. What I want you to do is find more foods that are low sugar, that also keep you full, that make things interesting. And so these chia and flaxseeds, they can be added to things like oatmeal, low sugar smoothies, or sprinkled over that high fiber toast or that Ezekiel bread, because it adds fiber and helps healthy fats. And then also beans and lentils or the high fiber bread that I told you about are also uncommon low sugar foods. And another one is dark chocolate. If you have a sweet tooth and you really want something, have some dark chocolate. Now I'm going to teach you about some of the spices for weight loss and some of the spices that help you replace sugar. Because like we were talking about before, sometimes we get the bland taste or we have that image that food's going to be bland. But if you, you eat more spices, you actually get the benefits of all these health benefits and weight loss benefits as well. And you're getting that flavor and taste without the sugar. So I'm just going to run through these quickly. But cinnamon is the first one that is amazing, and that's because it's actually sweet, but it doesn't spike your insulin and as a result store fat like sugar does. So cinnamon is actually one of the most famous and well known spices for helping to manage blood sugar. And so a lot of pre diabetics and diabetics always include cinnamon in their diet because it keeps their blood sugar low. And what it does is it keeps your energy levels constant, so it doesn't cause insulin resistance. And it also curbs your appetite and it kind of gives you that sweet feeling, which is awesome. Okay, so the other, another one is ginger. Ginger has been linked to lower body weight and less belly fat in many studies. And what ginger does is it increases your digestion and it also tastes really good, but it keeps food moving through your body really nice. So it reduces appetite, it reduces fat absorption, and you're getting that nice flavor. You could put a little tiny bit of ginger In a smoothie because it goes really far. Or I like to include it in beans and lentils because it makes the gassiness go away. Turmeric is a wonder spice. It is perfect for anti inflammation. That's what it's most known for. But it also blocks fat formation and fat storage in your body. The reason it's so effective is it has this compound called curcumin and that's highly anti inflammatory. And you can use turmeric in your eggs, you can use it in your smoothie, or you can also buy a supplement to use turmeric. And you want to combine turmeric and black pepper for all the absorption. Now, cayenne pepper is really great to add to your foods. Imagine having some vegetables with cayenne pepper over it or like a soup with cayenne pepper and ginger in it. What happens with cayenne pepper is that it burns extra fat and irritated reduces your appetite. Now this is a really easy framework that I made for you about how to go low sugar. And so this really summarizes what we talked about. I wanted to pull this together in an easy format for you to really take a look at it. And so what you can do is eat more veggies, more of the fruits that I have listed here, more healthy fats which I have listed, and then protein. And also, by the way, if you join my Instagram, I do have this. This. I just posted it, like two posts. Okay. So the other, another one is ginger. Ginger has been linked to lower body weight and less belly fat in many studies. And what ginger does is it increases your digestion and it also tastes really good, but it keeps food moving through your body really nice. So it reduces appetite, it reduces fat absorption, and you're getting that nice flavor. You could put a little tiny bit of ginger though, so you will actually be able to have that. So if you go to masala body on Instagram, you'll be able to see this. Okay. All right. Yeah, There you go. Sherry, let me know. Sheri, are you on my Instagram yet? Have you started following me yet? Because this is there. I would love to see you there. Now, if you hear some uncommon low sugar foods, we talked about lentils, beans, dark chocolate, chia seeds, and then also the six tasty spices for variety and fat burning, which we talked about. Now, I'm still giving you more value. I'm telling you, I want to give you so much value. Today I put together so much information and Sherry is saying that she doesn't usually do Instagram but she is now, so I'm so excited. Okay, perfect. Okay. Awesome. Awesome. And you don't have, even if you don't have Instagram, you can burn a smoothie because it goes really far. Or I like to include it in beans and lentils because it click on my post and it pulls it up on the computer. Thanks, Susan, but I would love it if you join it and follow me because then you'll get my stories, which are like videos that I do regular. Now, the key for combining food is to help you feel full and satisfied with the protein and fiber from healthy carbs and vegetables. Now I want to show you this framework because I'm telling you, if you want to go low sugar, it makes the gassiness go away. Turmeric is a wonder spice. It's not just about taking sugar out. The key part is that you have to know what to add in because otherwise you're just going to feel hungry and then you're going to get more sugar cravings and then you're going to just be like, I can't do this. But you can as long as you know what to replace it with. So what I'd like you to do is take a look at this framework. Vegetables and protein should make up the bulk of your plate because those have fiber, they keep you full for a long time. And then I want you to have healthy carbs. And when I say healthy carbs, I mean fibrous complex carbs. They have a lot of fiber in them. So everything on here is scientifically set up to keep you full for longer. And as a result, you won't have sugar cravings and you will start dropping weight like it is perfect for anti inflammation. That's what it's most known for. But it also blocks fat formation and fat storage in your body quickly. And your skin start to get shiny and your brain is just going to be on overdrive. Now, I already talked about protein options. I already talked about the healthy carb options are beans, lentils, legumes, you could put some quinoa if you like. But I really want you to focus on getting your fiber from vegetables and healthy carbs because they help you feel satisfied for longer. The reason it's so effective is it has this compound called curcumin and that's highly anti inflammatory. And you can use turmeric in your eggs, you can use it in your smoothie, or you can also buy a supplement to use turmeric. And you want to combine turmeric and black pepper and your sugar cravings are going to minimize as a result. Now I have a special announcement that I want to tell you about to help her for all of the absorption. Now, cayenne pepper is really great to you. Even more to really help you to get off of sugar. And I am super excited to share with you that I have reopened my 8 week sugar detox weight loss jumpstart for busy women. And this is a special coaching program with me where what you would get is one on one add to your foods. Imagine having like some vegetables with cayenne pepper over it or like a soup with cayenne pepper and ginger in it. What happens with cayenne pepper is that it burns extra fat and it reduces your appetite. Now this coaching with me to teach you exactly how to get off sugar. So you've already learned so many things in this training, but what we're going to do is personalize it for your life. I will give you an exact menu, I will give you exact foods and recipes and then choices to make when you're out. But the goal of this is a really easy framework that I made for you about how to go low sugar is that you're going to learn how to eat a low sugar diet that transforms your body, your skin, your energy, your brain health and your overall brain health. And that's what you are going to have as a result of following a low sugar diet. But a lot of us have tried to do this on our own and it's not exactly as easy as we want it to be. I want it to be easy for you, but because of the craving. And so this really summarizes what we talked about. I wanted to pull this together in an easy format for you to really take a look at it. And so what you can do is eat more veggies, things that we get from sugar. And because of the social situations that that it's in and because we're not sure how to cook foods without sugar in it, it takes some coaching and some help. And if you can have that, you will get off of sugar. Now you can get your dream body from getting off of sugar. So many women already have. I already showed you a couple pictures, including mine, more of the fruits that I have listed here, more healthy fats which I have listed, and then protein. But I have so many hundreds of more when women get off sugar. Now the. So the so the eight week sugar detox, it includes personal coaching to teach you. Exactly. And also by the way, if you join my Instagram, I do have this. I just posted it like two posts, what to eat to stay full and satisfied, how much to eat and what to do in difficult sugar laden situations, which are often social situations, but they also can be when you're home at night, it can be in the afternoon when your blood sugar dips. I'm going to teach you exactly what to do so that you don't have to go through that every day. And you can try a lot of the suggestions I have in this training, but a lot of times the way that it actually works is when you have somebody telling you what to do in your day. And that's what I can do for you if you need that and if you're looking for personalized support and if you're really looking to transform your clients, your lifestyle. Now, I will be giving you every week for eight weeks, weekly recipes, menu plans and a grocery list that combines foods using the low sugar meal framework. So I have recipes that are already combined in the framework that I shared with you. I have eight weeks in fact of breakfast, lunch, dinner and snacks that are already combined. Ideally the ideal amount of sugar that you need in the day, keeping it at that 25 grams or less it's already created. And I also include those metabolism boosting spices which most other healthy recipes never have. They're so boring. And then I also include easy fast cooking methods, which is why this is definitely for the busy woman. Now, when you book a call before the end of this training, you will get a free PDF, three actionable mindsets to turbocharge your weight loss beyond your wildest dreams. And I will send you that specifically. And so you can book your 45 minute call here. Actually, it says next week, but I opened up so many openings today, tonight, tomorrow evening and Wednesday. And if you can get in between today and Wednesday, that would be the best opportunity for you because then I'll definitely be able to talk to you more about your goals, your challenges. And then I'll also be able to tell you more about the eight week sugar detox weight loss jumpstart. And I can answer any questions and I can share with you how transformative it can be. So if you get your call, let me actually just put this link in the chat box really quick. Okay. Okay, let me put it again. It's the 45 minute call. You might have to. Let me see if I can get it to be a little bit more so that you can just click on it. Let me just put it there and then I want to tell you. Okay, there we go. So that should work to go to my 45 minute call calendar. And like I said, it's a sugar breakthrough session. And so what we're going to do is I will actually help you get off of sugar, get that body that you know that you deserve. Feel lighter, feel freer around food and you'll get a structure. And then also coaching will with me. And I hope you saw from this training I really only covered the very top of how to go, how to follow a low sugar diet. Because what you really need is there's coaching required with emotional coaching, cravings coaching, and then also just knowing exactly what to eat so that you're not even like wanting other foods. Okay, so. Oh, awesome. Paige already booked one for this week through one of my emails. Awesome. Oh my gosh. Okay, perfect. Oh my God, Paige, I'm so excited. Okay, I want to make sure that you're on my calendar. I can't wait to talk to you. Let me know what day are you talking with me because I want to make sure that I have it on there too. Okay, so the eight week Sugar Detox Jumpstart. It's a one of a kind program. And this is meaning there are no others. Okay, perfect. Paige, it's Friday. Okay, awesome. That means there's no one else that's offering this. This is going to. This program translate transforms your eating. You get your dream body, you feel more focus, energy and confidence. You know exactly what to eat in every situation and you love it. Because I'm so not about being deprived. I'm all about indulging in what you love. And I'm going to teach you to love foods that are really good for your body. You're going to get control back. And it's specifically designed for busy women. So every recommendation that I give you and everything we talk about, I, I've been there because I and I and I've coached hundreds of clients who don't have a regular schedule, who may have like lots of networking events. You may have to run around for your kids all the time and you just don't have the time to sit there and cook elaborate meals or go to the gym for hours a day. And you want to know exactly what to eat to just make it simpler for yourself. So book a 45 minute call here for this week. Calendly.com Nagina and then I also have the 45 minute one 45 minute. So I really would love for you to book it for this week. I'm going to be on vacation all of next week. I'm going to the beach with my family, I'm hoping to come back with tons of stories and pictures. I'm going to be posting them on Instagram the whole time and sharing with you just what it's like to live a low sugar lifestyle and then be able to go to the beach with my family, with my two kids and just feel confident and be able to jump into the water, go boogie boarding with them, play paddle board with my husband, go play mini golf, just do all the things and just feel confident. It's also going to be really hot. And so if I want to just take some of my, if I want to just be in my bikini top, I'm going to do that because I feel fine and everyone should feel fine, but I feel in a way I feel really satisfied and like I've taken care of myself. So I want you to start taking care of yourself and I want to show you exactly how to go about doing that in a way that you deserve. Like how do you take care of yourself even more? Because that's what I want to teach you. Now, if you book a call, remember before the end of this training, which we're about to be done any moment, I have about three, three more slides that I definitely want to show you to round out this training. But I want, if you book it before the end of this call, you will get my special three actionable mindsets to turbocharge your weight loss beyond your wildest dreams. And those are mindsets that you can start thinking about right now. That's only if you book it before this call. So if I see it come in. All right. Awesome. Ok. Now I do want to share with you when you're thinking about getting off of sugar, practicing moderation over complete sugar elimination could be the way that works for you. Now some people can cut sugar out completely, but not most of us. What I recommend for a low sugar diet is to allow yourself a scheduled cheat day maybe once a week or let yourself plan on having sugary foods. Like for example, you're going to have ice cream this weekend when you go out for your friend's birthday or for your kids game. After that you're going to go out to ice cream, you're going to have a brownie because you feel like having it on Saturday night, but you plan on it, but instead of just having it just take over you every single day. Now the key is to focus on portion control and make sure you only have sugar when you've planned it or when you've thought about it ahead of time. And if you for some reason get into that situation where you haven't planned it. Really focus on portion control or eating less when you're eating sugar because otherwise it can really become overwhelming. Now if you get in the habit of letting yourself cheat on a whim, you might find before you know it, you're back to eating as much sugar as you were before and allowing yourself to have some sugar, like a brownie, some chocolate, a piece of cake here and there. That actually becomes more realistic because you're not making yourself beyond this rule based diet. You're just actually feeling your body out and you can choose when you want to have it instead of it having you choose, you. Okay? And so if you, you know, if you don't want to feel like you've ruined it, if you've like started to eat something that's sugary, it's okay. It's all about moderation and moving in that direction. Now here is a graphic I want to show you about how to handle emotions and stress without the sugar. And so this is really, really great to look at because a lot of times we use sugar as a way to comfort ourselves. And what we do is we feel like this emotional distress. We get some comfort in the form of an unhealthy sugary snack. We say we're going to eat one bite, we eat it, we feel better, we eat a second, then we continue to uncontrollably eat. And then we feel worse, we feel physically worse, and then we mentally feel guilty. And so this is that cycle of, it's like we try to numb anxiety sometimes with something sweet. So don't fall into that trap. Know why you're going for that unhealthy snack. And if you're feeling emotional distress, know that you actually need to deal with your emotional distress, not cover it up with food, because that's just keeping that weight on, it's keeping that sugar cycle going because you're depending on food for other things. Now there's healthier ways to deal with your emotions that will make you feel so much better. I want to give you several examples because like I said, I always try to over deliver. And I want to tell you six examples of what you can do. But you can really find what works for you. And sometimes it's a process. You try one out, it doesn't work, you try another one out, it doesn't work. And then you try the third one and it does. But I do want you to know that you may be depending on sugar for things other than filling you up and those are the emotional needs that you want to work on. One of the easy ways that I suggest is for you to light a mint scented candle. And that's because mint, it actually releases mint. What mint does is it actually curbs your sugar cravings and it's because of the scent of mint. So what you could do is light a mint candle and just like, like smell it. Just be in the moment and just, you know, you're going to start to feel better. You also may start to feel calmer. That may have been a reason that you were eating sugar or reaching for sugar was because you were stressed. So having a candle, it's really helping in so many ways. Now you can go for a short walk, which is awesome. If you can just get away from the office or from your, whatever you're doing during the day, even a five minute walk, it's going to calm you down, it's going to boost your mood. Now if you can indulge in a good book, even really for just 15 minutes, that gets your mental health engines firing. You feel so great about it. You can journal about your feelings that you can get out your feelings instead of emotionally just covering it up with food. You can call a friend or a family member. And especially as women, we really benefit from having conversation and talking to other people. And so that's a lot of times what you need to do. And then if you have the time, if it is like maybe it's late at night one time or maybe in the evening and you have some time to yourself, take a warm bath maybe with a lavender diffuser. And so you're indulging your senses of touch and smell instead of taste. And that's really important now. That was, I hope you found this so helpful. I'm loving the questions that you asked. I would love for you to book a 45 minute call for me with me here this week, calendly.com nagina45min or just go to calendly.com Nagina and and click on the Sugar Detox 45 minute call and the Sugar breakthrough call. And I would love to tell you more about the Sugar Detox program. How you're going to transform your life. And we'll talk through your challenges, your goals and what's going on with you because I would love to see you transform that. Awesome. Carmen signed up for a call. Paige has one on Friday. Ok, amazing. Amazing. All right, so let me just, just stop this sharing. Okay. Well, that was so much fun. I have loved teaching you about sugar. If there are other things that you are wondering about around sugar, around what it does, how to replace it, what to eat instead. Let me know. You can either put in the chat box if this is still open or email me and let me know. Okay. And for those of you if you'd like to set up a call, you can still get it@calendly.com Nagina and then my Instagram is. I'm going to type it right here. It's. I'll just type. I'm going to write my handle is. So you definitely want to follow me. Okay. Because I have a bunch of posts on there right now. I just put one up like right before we got on here. And it's all about low sugar, low sugar frameworks, low sugar drinks. I just recommended some cocktails for you to have if you're on the beach that are low sugar. It's personally what I have and I have lots more coming. Let me know your questions. Also, what do you want to know? What are you wondering about? Like if you're eating something and you're wondering if it's low sugar, please let me know and I will help you out. Ok. So thank you so much. This has been super fun and I am. I give you the best to the rest of your day and thank you so much, Susan, about having a great vacation with my family. I am so excited about it next week and I will be sharing that with you through my emails through my Instagram too. So. So I'm excited to have you watch it and have you learn a little bit more if you're interested, just about how to live a fun I call it a fun low sugar lifestyle. Okay. All right, bye. Bye. So you will actually be able to have that. So if you go to Masala Body on Instagram.