7 Days to Being Sugar Free

7 Days To Being Sugar Free: Your 7 day action plan to kick the sugar habit Are you ready? Let’s start! Day 1. Kill the cravings by eating ‘protein’ Protein helps us stay fuller for longer and keeps blood sugar levels stable. This is because foods that contain ample amounts of protein (such as eggs, cheese and meat) release much slower into the blood stream than foods high in carbohydrates. This gradual release in blood sugar results in less chance of cravings, particularly of sweets. Studies have shown that those who don't consume enough protein at meal times eat more so make sure to include some protein-containing foods at every meal so that you are sufficiently satisfied not to overeat at subsequent meals. Without a doubt the best food sources of protein comes from animal based foods such as red meat, poultry, fish and eggs but do realise that protein can also be obtained from nuts, seeds, pulses, legumes, whole grains and low allergen protein powders. Protein content of some common foods: Food per 100grams Protein content Fillet steak, grilled 26.9g Chicken breast, grilled 28.1g Kangaroo steak, grilled 30.1g Boiled egg (organic, free range) 13.2g Red salmon, canned 21.9g Try to eat every 3 hours as this will keep your blood sugar stable. If you are having meat based protein such as lamb or beef, consider marinading it with lemon or lime juice to help break down the protein to enable you to digest it better. Where possible choose to eat high quality cuts. Protein snack ideas: To make a small amount use the food processor attachment for your stick mixer (Barmix). The proportions below will make 4 balls. Place all ingredients in the food processor and whiz until combined. It will look like granules. Pour into a bowl, separate into 4 and mould each pile into a ball. Place into the fridge to harden. Chocy Chia Balls • 15g ground chia seeds (I use a coffee grinder) • 20g whey protein powder • 20g coconut oil (available from health food stores) • 5g shredded or desiccated coconut • 1 tsp raw cocoa powder (available from health food store) • 1 sachet Natvia (3g) Place all ingredients in the food processor and whiz until combined. It will look like granules. Pour into a bowl, separate into 4 and mould each pile into a ball. Place into the fridge to harden. Apricot Burst Protein Balls • 2 organic dried apricots • 20g whey protein powder • 15g coconut oil. You can get it from health food stores) • 1 sachet (3g) Natvia Place all ingredients in the food processor and whiz until combined. It will look like granules. Pour into a bowl, separate into 4 and mould each pile into a ball. Place into the fridge to harden. Day 2. Drink more water Our bodies are made up of more than 70% water hence why it’s so important. At a minimum you should be aiming for 1.5 - 2 litres per day, more if you are fairly active. Ideally your water will be filtered rather than from a tap to ensure the removal of contaminants such as copper and lead which may leach from plumbing pipes as well as chemicals like chlorine used to disinfect drinking water. How to make your water more interesting: Not everyone finds drinking plain water easy however there are lots of ways to make it more palatable. Herbal teas (with the exception of Green Tea) may be used in place of water, these are nice both hot and cold. You can also add sliced fruit such as lemon, limes, mandarins, strawberries or orange to water to make your water more interesting. The addition of fresh herbs is also lovely (think fresh mint or slices of lemon verbena), thinly sliced ginger (great for warming up the body on a cold day or even sliced cucumber will add a refreshing touch. If you like to start your day with a bit of a ‘zing’, the addition of 1 teaspoon of apple cider vinegar will help, it also aids digestion and help to balance unstable blood sugar levels. Fizzy water (that is water that has been carbonated) is okay too and contrary to rumours will not leach minerals from your bones contributing to osteoporosis (this is only relevant to soft drinks such as Coke). Can’t remember to drink your water? Try these tips: Carry a bottle of water everywhere with you and have some strategically placed in the car on your desk at work and beside your bedside table. If it’s right in front of you, you’re more likely to drink it. If you work in front of a computer, set a reminder on your computer to go off on the hour to remind you to drink some water. If you don’t work in front of a computer you may like to set a reminder on your phone instead. Cut out the coffee, chai and black tea and replace it with a herbal tea such as peppermint or chamomile. If you’re out at dinner or a function, drink water instead of alcohol or soft drink. Visit a speciality tea shop (such as T2) and purchase a selection of interesting teas. Remember: Water is essential to control temperature, nutrient absorption, keep your skin looking plump and juicy as well as to remove toxins. It also helps to lubricate joints. Dehydration occurs when the intake of water is less than the amount of water lost through sweat and urine. It results in poor circulation, impaired sleep, dry skin, joint problems, and constipation and digestive disorders. Many people balk at drinking 8 glasses of water a day complaining of spending their life in the loo. At times 2 litres may be overkill for some, but there may be times when it's not enough. The easiest way to gauge your water requirements is by checking the colour of your urine. Provided you're not taking a multi vitamin or B2 supplement, which turns urine an unnatural bright yellow, your urine should be clear and pale yellow with little or no odour. If it is concentrated, strong smelling and a deep yellow colour you're not drinking enough water. Thirst is the body's natural mechanism for detecting dehydration, but many respond to thirst by drinking anything other than water. This month, when you feel thirsty, drink water and only water. Day 3. Sweet relief- Sweet fruit and sweet veggies Fruits and vegetables are brimming with vitamins, fibre and phyto chemicals that will recharge your nutrient levels to eliminate cravings. Note that cravings are often just a sign of a blood sugar imbalance or nutritional deficiency. Cravings can easily be ameliorated by having 2-3 pieces of fruit. Low energy and fatigue can also be remedied by having some fruit and vegetables. This is because carbohydrates are our number one source of energy. If you are suffering from flagging energy it may be that you need to increase your "good" carbohydrate sources in the form of fruit and veggies. Something I have found useful is having a variety of your favourite fresh fruits and vegetables stationed prominently around the house so that they are visible to the eye. When and if you have a craving for sweets, turn to these first. If you are still craving something sweet after (and only after!!!) you have consumed your fruit try one of healthy alternative dessert recipes located in this booklet. These are great healthy alternatives to conventional cakes and muffins that contain ample refined sugar. Day 4. Planning & organisation: poor organisation leads to poor food choices “If you don’t have time to plan...you plan to fail” Just like all areas of life, when you have a plan, things generally flow smoothly. Contrary to this when you are not organised you are generally doomed for failure. Picture this scenario. You finish work after a long day and you’re tired. You don’t have any good quality food in the house or some healthy recipes for some quick, easy meals. At times like this it can be all too easy to make the unhealthy choice of take away pizza. You get the pizza, eat more then you should have and generally feel rubbish, mostly because you have sabotaged yourself and are now further away from your goal. Now picture the following scenario. You finish work after a long day and you’re tired. You get home and heat up the beautiful big pot of soup you made at the weekend after you went shopping. Or you tuck into the salad or stir fry that only took minutes to prepare. You feel nourished, satisfied and full. You congratulate yourself on being organised and nourishing your body with healthy food. Which scenario sounds better? Remember that planning and organisation are essential skills required to help you reach your goal of being sugar free. Planning and organisation also helps to reduce stress because when you’re organised things have a habit of running smoothly. Brain-storm what you need to do so that you can be organised and succeed at achieving your goal. Here are some ideas: Create a weekly meal planner Prepare meals in advance Make extra portions and freeze to have when you’re too tired to cook Have a list to take with you when grocery shopping & don’t deviate from it Identify obstacles that your prevent you from reaching your goal (e.g. partner offering you chocolate) Have some quick throw-together meals (my favourite is an omelette, it can be whipped up quicker than it takes you to order pizza) Most importantly before starting this program, make sure you have a good understanding of what foods are allowed and not allowed on the program.

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