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#2 Roll Up Your Sleeves.

Fri, 11/09/2015 - 09:30 -- Name: helen

It's time to get prepping.  This week is probably going to be the hardest it will get on the journey to sugar freedom and giving your body the best chance to be healthy.


  • Sugar cravings
  • Headaches
  • Never to feel full to bursting.
  • A lot of time prepping in the kitchen

Hopefully you have your head in the game.  If not the read my previous blog #1 Fat and Hungry.  That will have the basic tools you'll need to help you to understand the rather complicated notion that sugar, namely fructose (which is naturally occurring btw, ) is so bad for us.

So, I hope you have a clean kitchen and most of a day to get some vital things prepared for a busy person trying to eat relatively sugar free.  As you'll learn this means pretty much 'processed food free' and therefore cooking.

Soup, stews and slow cooker meals are all great dinner and lunch options for a healthy person on the run.  I make big pot of soup and freeze it in batches.  You'll have plenty of room in your freezer now that you have cleared out the c#*p and don't forget to name and date your containers.  They all look the same when frozen.  Get creative and in a later blog I'll share some easy soup recipes.

Get some snacks ready too.  Carrot sticks with hummus and pesto to dip.  You can eat cheese without the cracker and of course a bag of natural nuts.  These will be your ‘go to’ foods when you're felling a little hungry.  Don't let yourself get really hungry, because you know what you'll be reaching for when you NEED FOOD NOW!

Alcohol is not an option.  Belive me I've tried and it just don't work.  Do yourself a favor and just take it out of the picture for the next few weeks.  Then when you do emerge socially and want to have a drink, your temple of a body will be so pure that you won't be able to have so much.  Cheap date, and imagine the money you'll save.  If drinking to relieve stress is your bag, then this will work also for you.  You'll be more balanced hormonally and therefore much more capable to cope with life’s pressures.


We're not calorie counting here, so have your bacon, eggs, on yummy avocado and wilted spinach.  Even put full fat cream into that spinach with a dash of nutmeg.  Great combo.  But ah ah ah, bread, cerials and potatoes spike our insulin levels and muck around with our hormones.  And have a look at how much sugar is in your tomato sauce.  A whopping 2 teaspoons of sugar on a normal squirting of the evil condiment.   If you let these things slip into your diet in the first few weeks,  you're never going to get rid of that craving for something sweet.

But we are busy people.  Who has time to make an omlette with pesto?  Maybe of a weekend, go for it, but otherwise a simple homemade smoothie and some homemade bircher muslie will do the trick.


  • Unsweetened almond milk 0.3g sugar per serve (250ml)
  • Unsweetened yogurt 2.5g sugar per serve (125g)
  • Fruit.  If you're really busy, a handful of frozen berries 3.1g sugar per cup.  Or some chopped up fruit if you have the patience, around 2 teaspoons of sugar depending on which fruit you go for 

If you wanna pack some some extra goodies into your smoothie, add chia seeds, LSA powder and some greens if you like.  We use the Bestow Beauty Oil for omega 3 and 6, great for your skin.  Use anything, whatever makes you happy. 

  • Pop in your blender
  • Brush your teeth.
  • Out the door you go. 

The smoothie will be between 1 and 2 teaspoons of sugar.

Try my green smoothie recipe.

Bircher Muslie

  • Nuts
  • Unsweetened yogurt
  • Apple
  • Cinnamon.

Take a little time to toast your nut combo in a fry pan.  It really adds to the flavor (and believe me, your sugar-starved taste buds will be searching for whatever flavor they can get in the first week.) 

  • Chop the nuts in the food processor. 
  • Add your grate attachment.  Core the apples and shred them through the grater. 
  • Mix in the unsweetened yogurt and the ground cinnamon to taste. 
  • Seal in a couple of jars and refrigerate. 

Should last you about 5 days.  Take half to work.  I have been eating this as a small dessert in the evening or just when I get that craving for something sweet in this first week off the sugar.

Morning Tea

Now some of you will be best going cold turkey, otherwise you'll never shake off the urge to get some of those simple carbs and sweet things.  Use your 'go to snacks,' mentioned earlier.  Others may be best to have an emergency something-or-other when they know they'll be a moment of weakness.  A lot of people tell me that the office morning tea is the danger zone. Resist, resist!  Just give it the 8 weeks of getting off the sugar, then you can have a taste of the sickly sweet offering, but the great thing is, you won't be able to eat all of it when you do try and you can go back to your sugar freedom.  Take an alternative to work.  Who knows, you may convert the whole office, and what a happier, more productive environment that would be.

So this is the slice that gets me through those tricky MT times. 

Nut Butter Date Loaf. 

All dried fruit is also a concentrated version of sugar.  Imagine how many dried apricots you could chow down on in a packet.  Now imagine, could you eat the same amount of whole apricots in one sitting?  Me thinks not.  So yet again, us humans have found a clever way of getting to the sweetest part of the fruit and cutting out the filling fiber.  Dates are the same, and one date is a huge 3 1/2 teaspoons of sugar.  So please use sparingly and if you think you need to go cold turkey to free yourself from sugar, don't use this crutch.

  • 5 dried medjooled dates, soaked overnight in water or 5 minutes in boiled water.
  • 375g of nut butter.
  • 4 eggs
  • 1tsp bicarbonate soda
  • 1Tbsp apple cider vinegar
  • 1 handful slivered almonds for decoration.

You can add a little 5 spice and ground ginger if you want to jazz it up a bit.

  • Preheat oven to 150°C
  • Mix all together in your food processor except for the slivered almonds.
  • Pour into a lined loaf tin. 
  • Sprinkle the flaked almonds on the top and bake in the oven for 40-50 minutes.
  • Cool on a wire rack then slice, wrap in cling film and freeze.

Should be around 10 slices at around 2 teaspoons of sugar per slice so bear in mind that is a third of your daily 6 teaspoons intake girls and almost a quarter of your 9 teaspoons a day boys.

If you have any questions, comments or indeed any low sugar/sugar free recipes please do contact us.

Till next week.


Skin Treatment Therapist.