“In 2012 about 56 million people died throughout the world; 620,000 of them died due to human violence (war killed 120,000 people, and crime killed another 500,000). In contrast, 800,000 committed suicide, and 1.5 million died of diabetes. Sugar is now more dangerous than gunpowder.”
― Yuval Noah Harari, Homo Deus: A History of Tomorrow
How can you argue with those numbers?
You can’t. Sugar can no longer be ignored for what it is – as a destroyer of life.
So now you’re on the doorstep of making a powerful change; quitting sugar for good. It’s got you in a grip of wanting that’s hard to shake.
It’s B I G! It’s scary. It’s a BEHAG – Big Hairy Audacious Goal – but you’re good for it because how you’re feeling right now is unbearable.
You can point your finger at sugar. Blame it hard! It’s everywhere and it has sucked the life out of you. You may not have realized it.
Why? Because sugar is in every modern food, and even some you wouldn’t suspect. You eat sugar all the time whether you want to or not.
Are you ready to face the challenge?
FACT: The fewer sweets you eat, the less you crave them.
“Sugar is for the body as narcissism is for the soul. Both pleasures kill.”
― Robin Sacredfire
And I was slowly killing myself once too. I once had a sugar habit so bad I had gained 84 pounds of unhealthy weight, was borderline diabetic, and experiencing heart issues all while feeling like a sloppy mess. Hypoglycemic events would hit me unexpectedly and suddenly I’d be face down in the strawberries at the grocery store.
I was a disaster.
Truth: I didn’t know that my diet made me that way. I was ignorant of the facts. Sure my bad habits did too but I had a powerful experience that helped me T R A N S F O R M my life. I took sugar out of my life and won back the exhilaration of feeling amazing AF!
Back to your BEHAG. You want to quit sugar. But what will you be eating?
After my massive transformation and what I learned about the negative effects of sugar, I created my very popular Strike Sugar program. It’s a 4-week online program that walks you through, step by step on how to loosen the grip of this sweet menace, and take back your life!
Here’s a day of eating, what I eat, and what you’ll be eating, to help you imagine yourself in the Strike Sugar program. I want you to see that quitting sugar DOES NOT mean quitting food all together and it can actually be delicious!
I hope you are ready for a massive change. The kind of change that will knock your socks off along with excess pounds, inflammation, irritability, cravings, and more …
Here we go …
One day of STRIKE SUGAR eating with TOSCA RENO
Plan for 5-6 smaller meals during your day.
BREAKFAST
Turmeric Eggs with Wilted Spinach (See Recipe Below)
Black coffee
Hydrate: 500ml – 1000ml water
MID-MORNING SNACK
2 Tbsp Eat Clean Hummus*(See Recipe Below)
1 cup raw veggies – carrots, celery, asparagus
OR
2 Tbsp natural nut butter
1 apple
LUNCH
Build your base with 2 cups of mixed salad greens – lots of colour please, especially red leaves.
Top with 1 cup chopped salad veggies like sliced mushrooms, celery, onions, broccoli, cauliflower, or any other veggie you like.
Fresh herbs – toss chives, basil and cilantro into the mix.
Deliver crunch with 2 Tbsp mixed nuts and seeds (omit if you don’t eat these).
Protein it up with ½ cup chickpeas or 2 HBE’s (Hard Boiled Eggs).
Use another protein source if you prefer. You can try chicken thighs or breast meat, turkey, tempeh, or tofu.
Dress with Apple Cider Vinegar and olive oil and a dash of Bragg’s Liquid Aminos.
Season with pink Himalayan salt and black pepper.
MID-AFTERNOON SNACK
2 HBE’s (Hard Boiled Eggs)
C – 1 ½ cups raw veggies.
DINNER
2 cups steamed broccoli (you can do a mix of 1 cup broccoli and 1 cup other vegetables like asparagus)
½ baked sweet potato
Grilled salmon filet topped with fresh salsa.* (See Recipe Below)
*Note that commercially prepared salsa often has sugar in it. Look for sugar-free or make your own, also sugar-free, please.
HYDRATION – 3 Liters of water per day
THAT’S IT!
Think you can handle it? I do! Dive in now.
There’s no getting around it! It’s time to take your health back. Quit sugar this way
Hugs and sugar-free LOVE!
“The link between sucrose and obesity, with its compounding symptoms of high blood pressure, high blood glucose, high cholesterol, as well as ancillary conditions such as migraine headaches, carpal tunnel syndrome, gallbladder disease, irritable bowel syndrome, reflux disease, and other chronic health issues, is irrefutable.”
― Richard P. Jacoby
Turmeric Eggs with Wilted Spinach
Ingredients
- Ingredients:
- 2 eggs, any way you like but poached or easy over are best
- 2 cups fresh spinach, wilted (you can also use fresh Swiss Chard)
- ¼ cup water
- 1/2 avocado, sliced
- ¼ tsp ground turmeric
Instructions
- Prepare your eggs. Set aside but keep warm.
- Wilt spinach or chard in water, with ground turmeric, in a medium fry pan.
- Remove greens from pan and let drain on paper towel to remove excess moisture (if any).
- Place your wilted spinach greens in a shallow soup bowl.
- Slice avocado and arrange over greens.
- Layer eggs over greens.
- Dust with pink Himalayan salt.
- NB: Optionally you can roast a sweet potato and place the entire egg creation on top of half of the roasted sweet potato.
Tosca Reno’s Eat Clean® Hummus
Ingredients
- 4 cloves garlic
- 2 cups canned chickpeas, rinsed and well drained
- 1 tsp pink Himalayan salt
- 1/3 cup tahini
- Juice of 2 fresh lemons
- 1 Tbsp extra virgin olive oil
Instructions
- Place all ingredients in the food processor. Process until smooth. Store in a glass container until ready for use.
Tosca Reno’s Eat Clean® Salsa
Ingredients
- 4 fresh tomatoes, diced
- 1 small yellow onion, peeled and chopped fine
- 2 clove minced garlic
- 1/8 tsp dried cumin
- Hand full chopped fresh cilantro
- 1 small jalapeño, seeded, deveined, chopped fine pieces
- Juice from 1 lime
- 1/4 tsp unrefined sea salt
- Black pepper to taste
Instructions
- All ingredients can be placed in a food processor and briefly pulsed to make the salsa. Or you can hand chop everything.
Can I expect the same weight loss results with Tofu or other meat substitutes? Thanks
as long as they are high quality protein sources. Watch out for some of the veggie burgers and other meat substitutes as they are filled with a lot of ingredients you can’t pronounce and your body will not thank you for!
I love the fluffy around the waist comment. Just what I was looking for. A healthy salsa. Thank you
Thank you so much for sharing, Tosca🤗
Thank you for reading Karen!
How do you transititon to “black coffee”???!!! I use a small bit of Stevia, and a lactose-free cream (fave: Cafe` Mocha!). I’ve tried LF, sugar-free vanilla with a bit of dark baking cocoa, just doesn’t cut it. I can easily have 4 coffees in the a.m. I’m up @ 5-6 a.m.
Suggeestions apprecciated!
Take good care <3
Do your recipes have a vegetarian option?
Yes, we have plant-based recipes and many of the recipes can be modified.
I see in the sample menu there are a number of egg references. If I don’t eat eggs, can we substitute with other approved proteins?
Yes of course. Please substitute what works for you!
I recently obtained your Eat-Clean Diet Cookbook 2. I open it every day and find great recipes. I have stopped eating sweets and feel so much better. Thank you for caring!