Contents

This ebook was lovingly designed by Siri, Emily and Anna at seathrustudio.com and put together with the generous help of Jo Foster and Shayne Tilley.

A short intro
Some info to get you primed

My story 2
Why I had to quit

How to quit
To get started...

Week 1 9
Start to cut back

Week 2 11
Operation eat fat Quit

Week 3 14 Week 4 18
Face the demons

Week 5 21
Get creative, experiment and detox Adding some sweetness back in Some sweet recipies

Week 6 24 Recipies 28 Week 7 30

Recovering from lapses

Week 8 36
Refining + moving forward To cut n keep

Shopping List 40

return to content page

a short intro
In January 2011 I quit sugar. Id played with the idea many times before, talked about it and felt guilty about not doing it. But this time I quit successfully.
I consulted dozens of experts and did my own research as a qualified health coach. I read Sweet Poison and then interviewed its author David Gillespie some of my thinking is inspired by his work. I experimented, using myself as a guinea pig, and eventually assembled a swag of techniques that worked. Then I got serious and committed. Im no white-coated expert. But I did succeed in ridding my life of sugar and I did experience first-hand what worked and what didnt. Now I want to share what I found and help as many people as I can make the leap. Ergo, this little ebook. We have a gnarly, deep-rooted resistance to quitting sugar. We grow up with a full-on emotional and physical attachment to sugar. Just the idea of not being able to turn to it when were feeling a little lost or tired or bored or emotionally bereft terrifies us. If not a sweet treat, then what? Well, Ill tell you what: a mind and body thats clean and clear. This I Quit Sugar ebook will show you how to take sugar out of your diet and get well. Its a step-by-step guide full of tips, tricks and techniques that helped me eliminate the white stuff for good. And that I believe will help the average sugar addict to do the same. So, whats the bang for your buck here?

Read on for:
My tried n tested 8-week quit plan The key philosophies and principles for tackling addiction  (youll see these highlighted in italics along the way) A blow-by-blow explanation of why sugar is making  you feel crap Recipes for new snacks and breakfast ideas  A shopping list of new, better-than-sugar foods. 

Be well. And enjoy the process!

this much you will soon learn: tea is you

r friend!
sugar-free fun the true story!
I quit sugar A Short Intro 03

my story: why I had to quit

I was a sugar addict. I didnt look like one. I didnt drink Coke or put sugar in my coffee. Ive never eaten a Krispy Kreme donut, and ice cream bores me.
But heres the thing: I was a covert addict. I hid behind the so-called healthy sugars like honey and dark chocolate and fruit. Which made things harder in some ways because first I had to face my denial. My attachment started when, as a teenager, I moved into town from the country (where we ate very naturally). A cocktail of girl hormones, newfound access to malls and convenience stores, as well as a kidin-candy-store delight with foods Id been previously denied, brought it on. I went sugar crazy. I remember at university not being able to function if I didnt have a cinnamon scroll at 10am. I loved the pink icing blob in the middle. And convinced myself the dried currents made it healthy. Over time, this wasnt enough. Id then eat an apple pie after lunch. And some chocolate. Soon, I was a riding a horrible rollercoaster of sugar highs and lows. I was bingeing. Then starving myself the rest of the day. I got sick off the back of this reactionary eating very sick. I developed mood disorders and sleep problems and finally I developed adrenal issues and my first autoimmune disease Graves, or overactive thyroid. Ever since, Ive had gut problems linked to bad gut balance. Over time I swapped my pink-blobbed processed sugary carbs for the healthy sugary treats. And, yeah, ate less sugar overall. But all the symptoms above continued. I didnt put it down to sugar completely. But I knew it was a major player. For the past ten years Ive eaten very well. But up until seven months ago I was still eating sugar every day. After every meal. And before bed. I was still addicted.

So how much sugar was I actually eating?

Heres a snapshot: three pieces of fruit a day, a handful of dried fruit in my porridge, a teaspoon or two of honey in my tea, a small (35g) bar of dark chocolate after lunch, and after dinner honey drizzled on yoghurt, or dessert (if I was out). A conservative day would see me consume about 30 teaspoons of sugar, just in that rundown of snacks above. Thats not counting the hidden sugar in things like tomato sauce and other everyday foodstuffs. I told myself I ate good sugar and convinced myself I didnt have a problem. But as youll learn in a moment, sugar is sugar. Sure, the other ingredients mixed in with the sugar in, say, a muesli bar or a piece of fruit were good for me. But the chemical composition of sugar whether its in a mango or a Mars bar remains the same.

teaspoons of sugar in an average day

30

I was eating

I quit sugar A Short Intro

04

So what tipped me over? Why did I finally do it? It was a conflation of reasons:

Reason #1

I was eating way more sugar than were designed to eat.

Even though I was eating MUCH less sugar than the average Australian and many would say my diet looked very healthy, it was too much. The American Heart Association recommends that women consume no more than 100 calories a day from added sugar and men take in no more than 150 calories per day. That translates into about six teaspoons for women and nine teaspoons for men, inclusive of hidden sugars. Australian guidelines vary and are hazy when it comes to defining added sugar (does it include the sugar in barbeque sauce or in the fruit added to yoghurt?). The amounts vary from 85-110g a day, which is up to 26 teaspoons. Those who espouse eating sugar at the levels we used to before the invention of sugar and its related chronic diseases in the 1800s suggest 20g (5 teaspoons) a day is the aim. Which aint much.

stress hormones (adrenaline and cortisol), nor their neurotransmitter levels (dopamine), nor their insulin levels tipped off balance by sugar. Hard, cold, but oddly motivating fact!

Reason #4

I wanted to lose weight.

Id put on weight (12kg) from thyroid disease a few years back and hadnt been able to shift it. It wasnt a core issue for me. But it played on my mind. I was keen to see if cutting sugar cut the mustard.

Reason #5
I was bored.
I was over riding the rollercoaster of my sugar highs and lows and my obsession with my next fix. And I figured it was time to at least try eliminating sugar. Just to see what happened. To be honest I committed to just trying it out. But after two weeks I felt so much clearer and cleaner I kept going. And going.

I should be eating no more than

teaspoons of sugar/day

Reason #2

I struggled to maintain it at this level.

If someone put a cheesecake in front of me, or a bag of chocolate bullets, or a family-size block of chocolate and I was having a weak moment Id damn well eat the lot. Once I got a taste, I couldnt control myself. It was uncool and undignified.

To see how my body responded. And this is what I really want to share with everyone setting out on this journey

I wasnt draconian about it. I just remained curious...

Reason #3

Autoimmune disease (or adrenal issues or an excitable personality) + sugar = bad story
I have an autoimmune disease. I suspect it is to an extent linked to my life-long sugar habit. And is certainly made worse by sugar. Anyone with a compromised system simply cannot afford to have their

This is a principle I apply to many aspects of my life. Like exercise. I commit to exercising 20 minutes every day (its the every day bit that counts). I dont baulk at the idea of 20 minutes, so I do it without fuss. Plus, once I set out for a jog or a swim for 20 minutes, I get engaged and invariably go for a bit longer. I apply the same psychology to quitting sugar. It works!

Treat quitting sugar as an experiment. Not a life sentence. You dont have to stick with it. But you might just choose to.

Treat quitting sugar as an experiment.

Not a life sentence. You dont have to stick with it. But you might just choose to.

I quit sugar A Short Intro

05

A few things to ponder as you warm up to the idea.

Consider this:
Were eating more low-fat food than ever before Were joining more gyms Yet were putting on more weight T  oday we eat more than a kilo of sugar a week. Just 150 years ago we ate next to none. The low-fat industry is big business  Low-fat food often contains more sugar than the whole-food version (sugar is added to make a food taste more like the original)  So there is a lot of resistance to eliminating sugar. The sugar and corn industries in many countries are propped up by government tariffs. A picture forms, right? I dont want to spell things out with outrage and finger pointing. But I will highlight that quitting sugar is something thats not about to be encouraged by a big health initiative any time soon. We have to make the change ourselves, consciously.

Should YOU be quitting?

I dont know. Im not telling you to do anything. This ebook is just an invitation to try things out. See if it does good stuff for you. But tell me, Do you get an energy slump in the afternoon? Do you need something sweet after lunch or dinner? Hows your stomach bloated much? Can you seriously eat one piece of cakeand walk away? Or leave a packet of chocolate biscuits in the fridge and only eat one or two at a time? Are you podgy around the middle, perhaps even slim everywhere else? Some time between high school and now you lost your waistline and its never come back? Do you often feel unclear? Like you just cant get to what your head is really trying to say? I ticked yes to most of the above and had a sneaking suspicion that sugar might be the thing making me feel baselinecrappy. If you do, too, then you might like to take up the invitation and see if quitting works. It did for hundreds of people who read my blog posts and then took the plunge:

Then consider this: And this:

I eat whatever I want now. I just cut out sugar and my weight (no longer) yo-yos. I dont need to diet or cut back on food, because my weight and appetite is stable since I cut out sugar. Sue

 I now dont eat emotionally and my appetite is regular and not all out of whack from all the sugar messing with my insulin etc. I am never hungry or crave foods like I used to when sugar was in my diet. Pam

 I have had so many people comment on how well I look, and ask how much weight Ive lost. The reality is that I havent lost much weight at all, but I no longer have that bloating around the face and stomach, which makes my shape much better. I also feel so well both physically and mentally. J.G.

I quit sugar A Short Intro

06

 Ive noticed that the kids seem less hungry and quite satisfied at dinner time since Ive taken sugar from our diet. Vanessa

 Ive been sugar-free for about six months and Ive lost 12kgs. John

 Im on week 5 and I too am finding that my moods are more stable, bloating has gone and Im no longer craving it! Mia

 Its been three months and I have lost 7 kilos, gotten rid of my post baby belly and I feel fantastic. No name provided

 A week ago I ceased it. All sugar gone. Today (and yesterday too, and the day before that) I woke up feeling calm. Its life changing. Liv

! Please note: this is not a guide suitable for those suffering from fructose malabsorption.

Read this first!

Ill be upfront. There are a few harsh-ish realities to bear in mind:
 Quitting, I found, took about two months. Studies say it takes between 21 and 66 days to change a habit. Sugar is a gnarly habit; I advise pacing yourself. Do it properly over 8 weeks.  When you quit sugar, you quit ALL of it. Fruit, fruit juice, agave and honey included. Some nutritionists advise just cutting out the added sugar. But a lot of the sugar experts agree: its best to get rid of all of it at first, so you can break the addiction. After a few weeks, once my addiction was broken, I found I felt fine to introduce a few pieces of fruit a day back into my diet, as well as some table sugar alternatives. But well get to that later.  There is a detox period where you will feel like crap. This lasted only a week or two for me. For some it can last 6 weeks. Just sayin. After that, its a non-issue. I promise.

So. Enough. Lets plunge in

I quit sugar A Short Intro

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How to quit
I scoured the research for about three months. Im still refining my tricks and techniques. I tried different approachesbut this is what worked for me and for many Ive met on my sugarless pilgrimage. To get started:  Commit to an 8-week experiment. You dont have to commit beyond that if you dont want to. Take this lets just see approach and it will make the process less onerous.  Get an IQS mate to do it with you it DOES make it easier. Even just to have someone to cook new foods with.  Read + learn as much information on the science of sugar absorption and sugar politics as you can. It will help remind you of WHY youre doing it, while youre doing it.  Go gently. Diets dont work, forcing doesnt work. The human experience doesnt respond to restrictive thinking. Ive found that being kind and nurturing with yourself does work. Youre doing this, not because you have to, but because it might make you feel better. Be alive to this as often as you can through this process.  Visualise a muscle. I found it helped to view this process as a strengthening exercise.

Helpful: Ill be mentioning a bunch of different ingredients along the way. Flick to the end of the ebook for the full list and details in The Shopping List.

Change doesnt happen with an about-face. It happens by building up habits in our minds. Slowly, by flexing regularly, we build new neural pathways in our brains until were doing things differently, effortlessly. So every day that we flex our Im not eating sugar, thanks muscle, the stronger we get.

4 6

Every day that we flex our Im not eating sugar, thanks muscle, the stronger we get.
3

8
7

2 1

I quit sugar A Short Intro

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Week

Start to

1 cut back

Some experts advise going cold turkey from the outset. Me, not so much. I think its worth having a little run-up. My theory is that humans respond badly to outright bans. We see a Wet Paint: Dont Touch sign we just want to touch it! Ditto with banning food. Were told to stop eating a certain food its all we think about, its all we want to eat.

Gently. Calmly. Thats how were going to do this.

Do this:
Pare back on sugar and refined carbohydrates (doughnuts, bready and white floury things, etc). Just start to become more conscious and make a few simple swaps:
Toast and vegemite instead of toast with jam Eggs on toast instead of muesli and sweet yoghurt Popcorn at the movies instead of a bag of Maltesers This first week is about a few easy, simple changes that arent too detailed or complicated, but that get you aware of options. The less sugar in your system before you enter Week 2, the easier it will be. Your gut will be in a better place to deal with the adjustment and the cravings will be milder. Stick to this experimental Im just playing with the idea phase for 1-2 weeks. Not too long. You dont want to get bored of the experiment.

I quit sugar Start to cut back

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Lets talk some scientific-al stuff

To be clear its fructose thats the enemy.
Not sugar, per se. When I talk about quitting sugar, Im talking about quitting fructose.

Problem #1: fructose makes us eat more Problem #2: fructose converts directly to fat Now heres the gist of the matter: every molecule we
stick in our gobs has corresponding appetite hormones. And when weve eaten enough of said molecule, these hormones tell our brains, OK kiddo, were full now. Stop eating. Our bodies are good that way; were designed to eat only as much as we need. Odd you might say The way fructose is converted in our bodies means its not used upfront as energy, butconverted directly to fat.It also becomes, as David Gillespie says in Sweet Poison, porridge in our arteries, leading to cholesterol and cancer. And the rest.

Every molecule, that is, except fructose.

This is because back when we were cave people, sugar was both highly valuable (as insta-energy for chasing wildebeest) and extremely rare (a berry here and there). Thus we evolved with no fructose full switch. This was so that when we did stumble on a berry bush we could gorge ourselves stupid (and store it as insta-fat). All very well back when sugar was rare and we had to work hard to get it. But now its ludicrously abundant and we barely have to extend an arm to get at it. Having no off switch is a massive liability!

Eating fructose is like eating fat that your body cant detect as fatand makes us eat more fat.
David Gillespie For more detail on this you really should read David Gillespies Sweet Poison, and follow him on Twitter.

Table sugar = 50% fructose, 50% sucrose

One banana = about 55% sugar, over half of which is fructose

Honey = 40% fructose

Agave = often up to 90% fructose

I quit sugar Start to cut back

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Week Operation eat fat

Yes, Im suggesting you eat fat. I know its unconventional, but it works. Actually, its this little trick that made my sugarquitting experiment work. Hear me out.
As I say, humans arent designed to restrict intake of food. When we fast, our obedient little bodies are programmed to think were in famine or in an emergency and thus particular hormones and urges kick in to ensure our survival.

Do this:
Be conscious.
As you switch to this kind of eating, take note of how quickly you feel full, whether your cravings are lessened, whether you feel like youre missing out on something. I cant stress enough how important it is to witness these kinds of changes. Understanding, as well as having a more intimate relationship with, your internals will strengthen your resolve over the next few weeks. Find your own way to do this: blogging, a morning journal, sharing with your IQS mate At least for now. Remember this - if youve been a sugar addict (mild, medium or heavy), youll probably have some hypoglycemic issues. Which is why you have slumps at 11am and 4pm. Im betting youve been berating yourself for this, because it generally means you reach for sugar.

So
1. We become obsessed with seeking out food
(understandable, really), and keeping (again, makes sense).

2. Our systems store ANY calories ingested for safe

Ergo, diets dont work. Actually, theyre countereffective. They mostly make you PUT ON weight.

Keep snacking.

For both psychological reasons (so we dont get depressed and frustrated from the deprivation) and for physiological reasons (so our bodies dont go into famine mode).

Which is why I found this interim phase so, so, so important when quitting sugar. We have to replace what were taking out...

Do this:
Eat fat and protein. Im talking good fat. Wholesome, unprocessed fats.
The reason is two-fold.

Eating regular small meals 5-6 times a day is what your body is needing (it might not longterm, once youve recalibrated, but for now it does). The simple solution is to snack. But on different stuff. I list some suggestions on the next page.

But the reality is, you probably need to be eating at these times just not sugar.

1.  It takes care of the craving for a treat

2.  Fat and protein fills us up. Because thats what

they do. They curb the cravings.

which is part of the sugar addiction. When I replaced my afternoon chocolate treat with a fatty, protein-y food, I didnt feel like I was denying myself emotionally or physically.

Find your own way to having a more intimate relationship with your internals: blogging, a morning journal, sharing with your IQS mate
I quit sugar Operation eat fat 11

Which fats?
There are many mixed, mostly wrong messages about fat. Many fats are vital. We need fats for immune health and digestion and metabolism. They act as antioxidants and also get rid of heavy metals and toxins in our systems. I personally work to the following:  I cook with olive oil and coconut oil. Coconut oil is a saturated fat, but is VERY good for us its antiinflammatory and an anti-fungal and the only oil that doesnt change structure with heat.  I pour with walnut, macadamia, flaxseed and chia oil (do not cook with these they turn unhealthy with heat).  I dont worry too much about animal fat I eat chicken skin and bacon fat. Just not excessively. I believe we are meant to eat the whole food. And once you allow yourself this fat, you find you get full on it quickly and dont need a lot of it.  I eat full-fat dairy. Again, the whole foods argument. When the fat is taken out, a lot of the enzymes that help break down the lactose are also taken out. I found when I swapped to full-fat milk I had no digestion problems. You might too. Try it. Organic butter is my friend.  I dont touch: canola (from rapeseed), safflower, sunflower, soya bean and corn oils.

And mix into your cooking:

 Toasted pumpkin seeds (toast in a pan until they start to pop - about a minute). Toss on salads, or on top of your porridge or yoghurt.  Play with different oils. I pour walnut oil (good for dry eyes) on yoghurt and dollop the lot on casseroles. Flaxseed (good for inflammation) is great on salads.  Eggs and more eggs. Toss two through a pumpkin stir-fry: gives it a great cheesy texture.

 Avocado. I love it under cheese on toasted sandwiches.

 Baconin small doses. I chop up two rashers and add to a hearty lentil and vegetable soup. I use it for a lush flavour hit.  Goats cheese. I sprinkle a chunk on a salad.

Know this:
Eating more fatscary!? Actually, no. And this is something we need to get over. Im not going to go into the history of why weve been fed the anti-fat line (if this interests, you might like to read Is Sugar Toxic? on The New York Times website. Or read Gary Taubs books), but for now its worth noting that the research that the anti-fat argument is based on has been proven to be flawed.

Fat doesnt make you fat, sugar does

Try these replacement fat/protein treats:

 When the 3pm cravings hit: try some grilled haloumi if you have a sandwich press in the office, pop a few slices in and in minutes you have some snack-a-licious goodness.  A fter dinner, try grilling walnuts, or tossing them in a pan, and sprinkling on a big splodge of yoghurt. I sprinkle some cinnamon on top, too. Or some vanilla powder.  At a restaurant order an extra calamari dish after dinner instead of dessert. I do.  A thick dollop of macadamia or almond paste on a rice cake hits the spot if Im still hungry after lunch.

I quit sugar Operation eat fat

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The facts are these:

Fat fills us up so we cant gorge on it.
As I mention earlier, fats and proteins (and carbs) have a corresponding appetite hormone that act as messengers: Oh, hello! Better tell the brain we have a visitor. The brain then issues the edict: Time to shut down appetite. Youve probably noticed when you eat cheese or nuts they get rid of hunger straight away. Yeah?  So, all things being equal (ie. our systems are in balance), we dont get fat from eating fat and protein. Our bodies ensure this. We get full. We move on to hobbies and the like.  Add to this, fat is actually required to activate metabolism and to synthesize Vitamin D, which is also required for metabolism. Eating (good) fat can actually help you lose weight. Totally true story.

notice it in our system. It goes undetected. And so we can eat and eat and eat it, but our bodies dont feel full. Which is why you can drink a JUMBO-sized juice or soft drink. People do. All the time. Can you imagine drinking that much yoghurt? It would be pretty much impossible. Some say fructose is good because it doesnt cause insulin spikes (as glucose does). You might see agave described as a low-GI sugar alternative This can actually be a bad thing, in part because insulin is an appetite control hormone. Plus, as mentioned above, were programmed to actively seek out and binge on sugar because way back when it was so very rare, we had to stock up when we could.

BUT, we gorge on sugar. In fact were designed to. When we eat fructose our body doesnt

Plus, sugar turns directly to fat. Just to ensure

you were listening: the way fructose is converted to energy in our bodies means that it side-steps the fat-creation control mechanism in the liver and is converted directly to fatty acids, and then body fat.

cravings and deficiencies. Thus adding to the binge cycles. When were in balance, and eating no sugar, our bodies find a happy homeostasis. A happy weight. We have few cravings. We get full and genuinely lose interest in food. We burn off the calories in our system. And only then do we feel hungry again (another set of hormones tell the brain were hungry once more). This is not some magical state of utopia. Its what our bodies do on their own.

Sugar has been shown to muck with our hormonal systems, in complex ways, leading to

ou t to quit My aim whe n I se t y bod y sugar wa s to ge t m state . bac k to a balance d

ver my natural So I could redisco ms. Instead of appetite mechanis ing to crav ing. reacting from crav py weight. A nd to find my hap

I quit sugar Operation eat fat

13

Week Quit!
If youve pared back and added in fat, this will not be (too!) hard.
Many argue that when you quit sugar you must quit ALL OF IT for life. I agree, all of it must go. In the first instance. (Down the track we can lighten up a bit more on this in a moment.) The reason for the cold turkey approach is that your body needs to recalibrate. You need to find the new set-point. Allowing a little sugar in wont allow your confused system to rid itself of cravings and swings. Also, I found that quitting it all not making exceptions was easier.

Do this:
From today the below no exceptions - must go:
Fruit Fruit juice

Dried fruit (including muesli and muesli bars) and jams (even if it says no added sugar) Tomato and barbeque sauces (they contain up to 50% sugar more than chocolate topping!) Any condiment containing sugar Balsamic vinegar (about 15% sugar)

When we allow exceptions we have to deliberate. If I allow apples, can I also allow pears? If I allow one sugar day a week, should it be Tuesday or Wednesday? Too hard! And likely to lead to a domino-effect of exceptions.

Flavoured yoghurts (including those that say no added sugar read the label, its often there disguised as fruit puree) Honey Agave

Forget that! Do it for real. Get real. Life works better when you do.

Palm and coconut sugar

And obviously chocolate, soft drinks, etc.

Crowding Out: This is a theory I subscribe to with my eating overall. Rather than engage in prohibitive, restrictive eating (I must quit chocolate, I have to stop eating muffins), swap tactics.
Eat MORE of the good stuff. Each meal, load up on green vegetables, nuts, healthy grains, eggs etc and crowd out the bad food. That is, stuff yourself with spinach and you wont get around to eating chocolate.

I quit sugar Quit!

14

Heres how to read those bloody food labels:

On the labels, where it says sugars, its referring to all sugar - glucose, fructose, and lactose. Different sugars contain different amounts of fructose eg: table sugar is 50% glucose and 50% fructose, while the sugar in milk is lactose and contains no fructose. So, its confusing.
Ive chatted to different experts for an overall rule of thumb. Generally this is the vibe:

Do this:
Arm yourself with an arsenal of distractions.
Plan out a few activities that can satiate and take the place of the comfort drawn from sugar. Cutting emotional attachment is a huge part of this process. Its been the hardest bit for me.

E  at products with less than 3-6g of sugar per 100g or 100mls.

lactose, which is fine. Anything on top of that is added sugar.

A  nd for dairy, stay under 8g of sugar per 100g or 100mls. The first 4.7g of sugar will be D  rink liquids that contain no sugar only.

I found changing a few lifestyle habits really helped. Personally, I sat down and wrote out all the moments that felt/were going to feel hard while quitting sugar. And then matched it with a fix. I really suggest you do the same. Its illuminating. And necessary.

For decades now, sugary foods have been my reward for when I finish a writing project, my distraction (when I have a blockage or something is hard), my supplement for intimacy, as well as a heavy, stodgy thing I place on top of the frothing anxiety in my stomachto quash it.

This is because a standard drink is around 350ml, so even a few grams/100ml is too much. More than this and youll find by the end of the day your incidental sugar intake is way too high.

Continued on next page...

Tip: 4g of sugar = 1 tsp of sugar = A sugar cube Beware: of the No added sugar label. Manufacturers will slap one on. But look closely. Often it might contain other kinds of high fructose sugars (honey, agave) or fruit pulp.

What about wine?

Youve possibly been scanning the pages looking for this bit good news, then. Red and white wine and pure spirits (mixed with soda water) contain minimal fructose. This is because the fructose in the fruit used to make the spirit is what converts to alcohol. Which isnt a license to get drunk. Booze has its own fat metabolism and health issues and is also addictive. Once youve cut out sugar youll possibly find your tolerance is lower. One drink max a day is best.

Beware: tonic water is brimful of

sugar soda water only!

I quit sugar Quit!

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Challenging moment
Mid-morning empty feeling or agitation (especially in the face of a difficult task) Afternoon slumpiness Meeting for a coffee with friends who tend to order biscuits or cakes Plane rides (I have a weakness for free food in confined spaces!) After dinner when Im after a sweet something

Fix
I find eating breakfast a little later helps I push it back so it coincides with my snack attack. This might not work for anyone whos desperately hungry when they wake. I assign chores that require a walk a visit to the post office etc. If no chore, I stroll to a park and back. I order a very large pot of chai to fill me up. The tea straining ritual also distracts me nicely. Or I suggest a catch-up over a walk instead. I buy nuts at the airport. Most of the Australiana gift shops sell small packets of plain macadamias.

#1  Cheese. Its decadent and it fills me up immediately. Faster #2  Have a bath and read a book. Sweetness in another shape! #3  A reader on my blog suggested brushing your teeth after
you finish dinner a little radical, but clever. than nuts, I find.

When Im in the middle of a project that makes me fidgety and anxious

I get up. And burn a stick of incense. Then I make a pot of green tea.

The tea straining ritual also distracts me nicely.

just tea + my thoughts

I quit sugar Quit!

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The 9 Cs of goodness
I found that there were certain foods that helped me through this initial phase. These were high-protein foods or foods that picked me up in some way or were great treat foods. They all happened to start with c. Funnily enough.
cacao you can buy raw cacao nibs at health food shops. Theyre pure, raw cocoa an amazing antioxidant that gives you an intense chocolate hit. chia add these little protein-y seeds
to a smoothie or your yoghurt in the morning. They fill you up and do wonders for your digestion.

coffee after I quit sugar I was able to drink coffee again. Id gone off it for three years because it got me too racy. Now I metabolise it just fine. On days Im missing sweetness in my life I have it with milk. The lactose is lusciously satisfying. Tip: If you used to drink yours with
sugar, try it with stevia. A lot of cafes now provide stevia sachets instead of the nastier fake sugars.

of heating the milk and adding cardamom, cinnamon bark, ginger, licorice, then pouring cup after cup into a nice glass makes for very happy times.

chai oh, yes. Chai tea. The ritual

cheese put a few slices of haloumi

in a sandwich press, under the grill or in a pan and eat as an afternoon snack.

coconut oil again, very sweet. Add coconut oil to smoothies and cook with it (fry some pumpkin in it its sublime!).

cinnamon I sprinkle the powder on things, like my yoghurt. Im also adding cinnamon nibs to my tea. Its great for reducing inflammation, too (for anyone else with auto-immune issues!). coconut water this stuff is sweet
but contains no fructose. It nips sugar cravings in their tracks. The whole baby coconut is best. But the packaged varieties are good, too.

chicken or turkey (from the deli at the supermarket) in the fridge and grab a small handful when my energy slumps a few hours before dinner.

chicken I keep a bag of shaved

I quit sugar Quit!

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Week Face the demons

Around about this stage I can almost guarantee a little sabotaging voice will pipe up: Hang on, why am I doing this??! Should I be doing this?
Also, and this is a very bizarre factor: other people will try to sabotage you. Even get angry with you. Its funny. Everyone I know whos quit sugar has commented on the rough time they get from others. Their efforts are criticized as being misguided. They find themselves defending their diet. My explanation is this: we all know that sugar is not good for us and we all know deep down - that we probably eat too much of it. But most people are so attached to it emotionally and physically that the idea of not eating it at all petrifies them. Viscerally. Im betting if we announced we were cutting out peanuts or popcorn it wouldnt prompt the same ire. So when YOU bravely take the plunge and quit sugar, you hold a mirror up to others fears. Does that make sense? You remind them of what they wish they could do. And so they get angry and lash out. In the event of such an emergency, how about I provide you with some comebacks (best issued calmly and without a patronizing sneer):

They say: Cutting fruit out? Thats ridiculous!

fructose, no matter the package it comes in.

You say: Fruit contains fructose. And fructose is

For sure: whole fruit also contain vitamins and other antioxidants that are great for us. And indeed the fibre and water in whole fruit diffuses the sugar content. But two things that ring true for me: get from vegetables if youre eating a good variety.

1.  Theres little nutritional content in fruit that you cant 2.  We are designed to metabolise only a small amount of
fructose a day, which is equivalent to 1-2 small pieces of fruit a day, which, as David says in Sweet Poison, is what we used to eat prior to the invention of sugar in the 1800s. If youre able to eliminate all other sources of fructose (ie all hidden sugars added to pasta sauces, bread etc) then eating 1-2 pieces of fruit is great. But few of us live like this. At which point you say to your doubter that this is why youre cutting out sugar so that you can eat 1-2 pieces of fruit each day.

Also, it really is a very modern thing that we eat so much fruit. Our grandparents didnt eat four pieces a day. And when I was a kid, fruit juice was a treat not something you drank from JUMBO containers each day.

They say: But sugar is natural! You say: Indeed it is. But so is petroleum. And arsenic.
Heres the thing. Were designed to eat VERY little fructose. As in a few berries here and there. Honey on the rare occasion we stumble upon a hive. The addition of tablespoons (sometimes cups) of sugar to our meals via barbeque sauces and cereals and even popcorn is a very new thing. And not natural. And our bodies have not adjusted to it. Our digestion and metabolisms havent changed in 130,000 years. Our sugar intake, however, has. In just 150 years its gone from 0kg to about 60kg a year. Sugar is natural. The amount were exposed to isnt.

And know this: I dont think its a good thing to demonise fruit. Or any food thats legitimately nutritious. I just found it helpful to cut it out for two months while my body rebalanced. And to become aware of the fact that it does contain a lot of sugar and that it should be consumed mindfully. I simply tried it for myself.

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They say: But we shouldnt be cutting food out,

moderation is the answer!

You say: If only. Problem is moderation is nigh

impossible with sugar. For so many of us its all. Or, well, nothing. Sugar is a drug. We know that sugar interacts with reward systems in the brain in much the same way as addictive drugs. Studies have found rats fed sugar not only became addicted, but when they were denied it for a short period, binged on larger quantities of sugar and other substances like alcohol. For many of us albeit not all a moderate amount of sugar is not achievable because even just a taste of it sets

off a desire for more. Much more. I personally cant eat two small squares of chocolate. Im not that person. Im more like Miranda in that scene in Sex And The City where she has to put the cake in the bin and then douse it with water so she wont eat more. I get the taste and I keep going. Not everyones like this. I am. If my comebacks fail, then theres always this (for your own personal comfort):

All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident. Arthur Schopenhauer

Walk away from the fruit juice

You need to know this:
a glass of apple juice (freshly squeezed or otherwise) contains the same amount of sugar (fructose) as a glass of coke which is about 10-12 teaspoons.

image sourced from sugarstacks.com

ima ge sou rced from

sug arstack s.com

12 teaspoons?! Cripes, no!? Hell, yes.

Worse: when sugar is in liquid form soft drink or juice the fructose
and glucose hits the liver faster. The speed with which the liver has to do its work means the liver will convert much of the sugar in the drink to fat, inducing insulin resistance.
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Do this:
Stick with things youre almost halfway. And once fructose is out of your system, your body will start to tell you whether it wants to eat fruit or is happy with vegetables instead and how much. It will stop bingeing. Things will settle gently.

9 Ways Sugar stuffs with your health

A not-so-cheery list, adapted from Nancy Appletons Lick the Sugar Habit: 1.  Throws off the bodys homeostasis 2.  Suppresses your immune system and impairs your defenses against infectious disease 3.  Upsets the mineral relationships in your body, causing chromium and copper deficiencies and interferes with absorption of calcium and magnesium 4.  Causes a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children 5.  Feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder and stomach 6.  Causes an acidic digestive tract, indigestion and malabsorption 7.  Elevates inflammation which is closely linked to all kinds of auto-immune diseases as well as cancer 8.  Leads to weight gain and abdominal obesity, or beer belly 9.  Fructose metabolism is very similar to ethanol metabolism, which has a multitude of toxic effects, including NAFLD (non-alcoholic fatty liver disease). Its alcohol without the buzz.

As a preview of coming attractions: me, I started eating a bit of fruit after two months. I now eat some berries in my yoghurt. Or a kiwi fruit or a green apple. But some fruits melons in particular flare my gut right up. I react immediately. Mixing fruits does the same (most nutritionists advise against mixing fruitsfruit salad is trouble!).

Our bodies seek balance. And will find it if its not interfered with.

Sugar = poison?
The research is growing and clarifying to show sugar is also poisoning us. Studies are proving sugar to be the biggest cause of fatty liver, which leads to insulin resistance, which then causes metabolic syndrome, which is now being seen as the biggest precursor to heart disease and diabetes... and cancer. As Taubes, author of Why We Get Fat wrote in The New York Times recently,

Me too.

Sugar scares me... Id like to eat it in moderation. Id certainly like my two sons to be able to eat it in moderation, to not over consume it, but I dont actually know what that means, and Ive been reporting on this subject and studying it for more than a decade. If sugar just makes us fatter, thats one thing. We start gaining weight, we eat less of it. But we are also talking about things we cant see fatty liver, insulin resistance and all that follows. Officially Im not supposed to worry because the evidence isnt conclusive, but I do.

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Week

tox e d d n a t n e im r e p ex e, v Get creati

2.  Inject some alternative sweetness into your life. Often
sugar is simply a treat. A punctuation point in the day, a reward for completing something challenging or a tool to get you through a difficult task. I know I used to reach for sugar when I had to finish an article on deadline it made the task feel less harsh and took the edge off so I didnt resent doing it.

Oh dear cravings. Theyre ugly. And dispiriting. And they hurt.

But know theyre normal and keep going. Studies show it takes 21-28 days to change a habit. Another study says it takes 66 days, but that it doesnt matter if you lapse, so long as your intention is to continue. Each day we stay off sugar were creating new habits in our cells, our hormones and in our brains. Like a muscle, the more we practice, the more this way of being becomes second nature. If you lapse say you sneak honey in your tea or pick at a friends birthday cake dont fret, dont give up. Its fine. Just keep your intention on track. Tomorrow is a new day.

Heres some things that worked for me:

Ive found it super important to develop other little splashes of niceness to sprinkle through my day once off sugar.

Do this:
1.  When in the clutches of a craving simply tell
yourself, lets wait 20 minutes. Only 20 minutes. And then see if you still need a sweet fix. In the meantime make a cup of tea. Again, pause and take note of how the craving shifts.

 In the late afternoon I burn sandalwood incense sticks or cinnamon bark oil. The woodiness and sweetness smells luxurious and special and if I close my eyes is almost as smooth and velvety as chocolate.  I call someone sweet to talk to.  I drink a lot of tea when I feel the pull to head off to buy a $3 sweet treat in the afternoon, instead I buy a new flavour of tea green, chai, herbal and otherwise. I come back to my office and drink it. Ive invested in a gorgeous pot, which makes the ritual all the more treaty.  I meditate. Or treat myself to 20 minutes outside in the sun.

This pausing and looking is important it builds the I can do this muscle, making it easier next time.

How to make activated nuts

You can buy these in health food shops, but theyre expensive. Its much cheaper to make your own in bulk. So heres how: pepitas, walnuts, pecans (just not the oily nuts like macadamias) overnight in a pot of water with a tablespoon of rock salt

Why soak n roast? They taste muuuuch better and make for a very satisfying snack. PLUS theyre full of enzymes the soaking activates the enzymes contained in the nut, making them easier to digest and great for your metabolism overall. The more enzymes you eat from food, the less of your own bodys enzymes are required to break down food which keeps you younger, longer.

1. Soak a huge bag of nuts or seeds almonds,

3. Lay out on a baking tray (no oil, no paper) and heat in the oven at the lowest temperature possible (less than 65 C; for gas ovens, on the pilot light) for 12-24 hours

2. Drain them in the morning

tip: make a big batch and put in a sealed container in the freezer. It keeps them fresher, longer (and you dont need to defrost them, theyre ready to eat straight from the bag).

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Inside my shopping basket/handbag

I asked a bunch of my favourite nutritionists/health experts to share what they buy/make to curb their sugar cravings. In my shopping basket is mineral water and a bottle of Bickfords lime cordial. Its 9.4 per cent sugar and I only use a splash. For Michelles best-selling books click here, and for more information on her 12wbt program click here.

Michelle Bridges, celebrity trainer, The biggest loser:

I make my own almond milk. Its delicious, cheap and best of all is not processed unlike the commercial varieties that are packed in aluminium-lined tetra packs, shelf stacked and long lifed! For a bigger batch use half a kilo of almonds to 2 litres of water.

Samantha Gowing, nutritionist and organic chef:

Lee Holmes, author, Supercharged Food:

Kale chips! Theyre ready in 15 minutes. They give you so much instant energy and keep you going until dinner time. I always carry them around with me for an instant nutritional boost. 1 bunch kale 2 tbs nutritional yeast flakes sea salt extra virgin olive oil Preheat the oven to 200 degrees Celsius. Rinse and dry the leaves and place in a baking tray in a single layer, drizzle lightly with olive oil and sprinkle liberally with yeast flakes and sea salt. Bake for 15 minutes, or until crispy. When cool, break into bite-sized pieces. Can be stored in an airtight container for up to two weeks. For more of Lees recipes, and other sugar-free recipes visit Supercharged Foods.

1 cup almonds 3 cups water more or less pending on how you like the texture A piece of really clean muslin or cheesecloth for the first straining A reusable fine wire mesh cone sieve (Chinoise) good for the second strain Jug to store in the fridge

Soak the almonds overnight by putting them into a very large bowl or pot and adding enough water to cover as they will swell up. Next day, peel and discard skins as they will make the milk bitter. Place soaked peeled nuts in a blender with 3 cups of water - you may need to do this in batches. Blend until thick and frothy and then strain through the muslin cloth into a large bowl, squeezing out the liquid as much as possible. You can strain again if need be until you have your desired consistency.

Zoe Bingley-Pulin, nutritionist and chef:

L-glutamine. Amino acid l-glutamine is renowned for its ability to curb sweet cravings. Contact Zoe for more information on her upcoming cooking classes.

tip: Reserve the pulp and use of for added protein to smoothies or shakes, lightly roast and use as a crumble topping or as breadcrumbs.

ts - no hard shell! those things above are young coconu

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Your Detox Repair Kit

Some of you, around about now, will feel like crap. You will be nauseous, dizzy, constipated, have aching kidneys and joints youre withdrawing and detoxing. This is normal. Truly. And its a good sign. Your body is ejecting toxins from your fat cells and theyre swirling around your system on their way out. But theyre definitely on their way out! There are things you can do to feel better and speed things up: to flush things along

Chromium, 200 mcg daily. The role of chromium

Calcium, 600mg & Magnesium, 400mg per day.

in regulating insulin action is well known. A review concluded that chromium supplements can lower insulin resistance and reduce some of the metabolic disturbances associated with metabolic syndrome. Best taken in a formula together. Magnesium and calcium help combat adrenal stress and help curb sugar desire. Ca and Mg intake is protective against metabolic syndrome. A placebo-controlled clinical trial in type 2 diabetic patients found that Mg improved insulin sensitivity and metabolic controls.

1.  Drink a stack of warm water (herbal tea is good) 2.  Get acupuncture. It can help with both cravings, 3. Visit a sauna; sweat things out
withdrawal and toxin flushing

Gymnema, 8-16 gram per day. A traditional Ayurvedic

Indian herb, that powerfully curbs sugar cravings by balancing the pancreas release of insulin. Traditionally known in India as Gurmar meaning, The Sugar Destroyer. of food intake (taken just before meals)

4.  Take gut-care and bowel movement helpers. You

5.  Try some herbal supplements. I asked naturopath

might like to try slippery elm powder, chia seeds both are quite mild and wont bog you up (I find psyllium husks, for instance, too boggy), but you will have to drink extra water to ensure they do their job well. I also take extra antioxidants and good gut bacteria supplements: Carla Oates Inner Beauty Powder, acidopholus tablets/powders, Vital Greens and chloryphll. Not all at once! I alternate. For more of my stomach fixes, visit here.

Green Tea, 2 cups per day. Green Tea reduces the GI Cinnamon, 1 teaspoon per day. Helps better blood
sugar control and stops sugar cravings. Easy to add to breakfast or a hot drink, such as chai tea.

Angela Hywood to recommend some easily accessible products that you can get from the chemist or health food shop. Her list is to the right.

Licorice root tea, 2-3 cups per day. Tastes sweet without containing sugar. Supports healthy strong adrenal glands and help combat stress. When stress is under control, youll crave sugar less. Licorice feeds and nourishes your adrenal glands and is the perfect pick me up when feeling tired with a blood sugar low, as you are detoxing away from sugar.

Drink a stack of warm water (herbal tea is good) to flush things along

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Week in k c a b s s e tn e e w s e m o s g Addin
David Gillespie suggested to me that its best to go cold turkey for the first 2-3 months. You can then add in 1-2 pieces of fruit and dextrose after that. He argues that its important to get the addiction to a sweet fix out of your system before you calmly choose to introduce it back again. I think this is a great idea it certainly worked for me.
But I think you need to suss the best time for this for yourself. By now your body will be able to tell you calmly, honestly whats best for it. Me, I was ready around week 6.  Milk. After quitting sugar youll find it tastes so sweet. Try it with a tiny sprinkle of coffee granules. Coconut water. Miessence Berry Radical. Made of raw cacao, raw coffee fruit, pomegranate, strawberry, blueberry, acai and goji powders. All organic. One heaped teaspoon contains nine potent antioxidant-rich superfoods. I swear it tastes just as sweet as hot chocolate. I add a dash of hot milk. This stuff was seriously my saviour while I quit.  Experiment with different herbal teas many are surprisingly sweet and are also great for detoxing as you do your sugar quitting. Look for roasted dandelion root (tastes like coffee/chocolate), licorice, cinnamon, chilli and maca in the ingredients list. I love Yogi Teas Sweet Chilli bags and Maharishi Ayurvedic vata tea with licorice, ginger, cardamon, and cinnamon.

Do this:
Around your sixth week, you might feel its time to play with sweetness again. Just to see. Some suggestions:  Low-fructose fruit kiwi fruit, blueberries and raspberries are the best options. Mandarins, plums, strawberries and oranges are pretty good, too. Grapes and pineapple and bananas Id do these in moderation because theyre high in fructose and low in fibre.  Dextrose (David Gillespies The Sweet Poison Quit Plan explains the deal with dextrose and includes some great recipes).  Stevia. Ive come to like this stuff a natural sweetener that contains no fructose and Im noticing it being used more and more in products available commercially. You can buy it as granules or in liquid form (be sure to read the labelthe liquid is more potent than regular sugar).

Some sweeeeeeet drinks

The following are totally sugar-free and can be drunk from week 1, really.  Licorice root tea. A teaspoon in a pot on its own, or with some cinnamon nibs and ginger. Even try chewing on straight-up root, instead of chewing gum! Chai tea. But Ive already mentioned that!

The deal with soy? Well, it contains added sugar. Check the label some contain more than 2 tsp of sugar per glass.

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9 Moments in Coconut Love

Coconuts really are going to become your friend. In all its forms: flakes, shavings, oil, cream and milk. And, of course, fresh. Major supermarkets and fresh produce markets now stock virgin (young/green) coconuts (they have a white casing, not the brown hard shell of a mature coconut). They cost about $2-$3 and require a machete/ cleaver to open. For opening instructions click here. There are also several devices you can buy online, designed to open coconuts with ease. Drink the juice and scrape the flesh out with a spoon and use in smoothies and recipes.

6.  Make a coconut granola

4-5 tbs butter or coconut oil 3 cups coconut flakes 1 cup chopped or ground almonds (preferably activated ones) 2-4 tbs stevia 1 cup crispy cashews and pecans or walnuts Mix all ingredients in a bowl, spread evenly on baking paper on a tray and bake in preheated oven at 120C. When golden, pull out and cool immediately to get it crispy.

Heres some coconut ideas to get you started:

1.  Drink coconut water/juice as a snack. Its three
times more hydrating than water, is fat and sugar-free and is an amazing electrolyte. Go fresh. Or there are also some great packaged ones around. I like Coconut water its now stocked in a lot of cafes (just dont go for the flavoured ones they contain sugar). mushed, stewed pear and serve with VERY good cream.

7.  Coconut ice cream! Simply put a can of coconut

8.  Stew a pear in coconut milk or pour some over

strawberries for insta-dessert.

cream (not milk, and not a lite version) in the fridge this thickens it to a soft icecream consistency.

9.  Make rice porridge with coconut milk. Simply heat

2.  A fool-ish dessert: add the soft flesh to some

3.  Add coconut oil to smoothies. About a teaspoon.

4.  Toast coconut flakes lightly in a pan and sprinkle on 5.  Play about with smoothies. Replace milk with
Chocolate Coconut Smoothie 1 virgin coconut 2 eggs 2 tsp raw cacao 2 tsp coconut oil Stevia 1/8 tsp coconut water. And add coconut flesh in, too. Or try this recipe from Origin of Energy.

porridge or yoghurt with some walnuts and cinnamon.

Beware: Thai food uses a lot of coconut milk (great) AND a hell of lot of palm sugar, too (grim).

leftover brown rice (or quinoa, or you can use oats) with a good splash of the milk creamy and sweet! Add cinnamon and nuts.

Blend all ingredients using a blender or stab mixer. Feel free to leave out the eggs and perhaps add a whey powder or some chia seeds. Always put the coconut oil in just before you blend so it doesnt turn solid in the cold milk. During the winter months you may have to melt it on a gentle heat before you put it in.

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So. What about other sweeteners the fakes, the alternatives?

Everyone likes to whack on a no added sugar label. Health food shops are some of the worse for this. But read labels carefully. Agave, maple syrup, honey, fruit juice extract, molasses, corn syrup theyre all fructose. But there is light. Here are some sugars you might want to play with:  extrose is basically sugar without fructose. Its the D only sugar David Gillespie recommends. Its 100% glucose. It can be bought as a powder.  ice syrup. Its a natural sweetener, made from R fermented cooked rice. You can find it in health food stores, and some supermarkets. But make sure the ingredients panel lists only rice (and water). Some versions add extra (fructose-containing) sugars.  lucose syrup (or maltodextrin or maltodextrose, G not to be confused with maltitol) The same deal as dextrose. You can find it in the cooking sections of the supermarket.  tevia is a natural alternative, derived from a leaf and S contains no fructose. Most researchers deem it safe, but still dont really know what the human body does with the steviol once ingested. Im personally cooking with it but to be honest, I dont have a major need for the sweetness, and since its not addictive, Im not turning to it like I did with sugar. Xylitol is extracted from birch cellulose and is a  rare sugar alcohol that does not spike blood sugar levels. It also has anti-bacterial properties, which is why its used in chewing gum. Our livers eventually convert xylitol to glucose, so its generally deemed the only safe sugar alcohol (all others are to be avoided, particularly maltitol, which is used in a lot of sugarfree chocolates and has been directly linked to the formation of cancer tumors.) Sucralose (Splenda) is chlorinated sugar. There are  conflicting reports as to its safety, and many say its bad on the gut, but because you only have to use a tiny amount (its hundreds of times sweeter than sugar) its often deemed relatively harmless. Me, Im a little skeptical, as are many nutritionists on this one.

Surely sugar-free chewing gum is alright?

Well, instead of sugar, sugar-free gum contains high intensity sweeteners (like Ace K, aspartame, alitame, and sucralose) and a range of sugar alcohols (like sorbitol, isomalt, mannitol). These sugar alcohols are part alcohol, part sugar. What you really need to know about them though, is that our bodies cant ingest more than a half to two thirds of a sugar alcohol. Where does it go, then? Into our bloodstream and feeds the bacteria in our large intestine. Ergo, charmingly, diarrhoea and gas. Which is why so many of these products warn of a laxative effect. In my world, chewy is wrongtown.

According to FYI Living:

Research has shown that artificial sweeteners might contribute to weight gain ... [when the] sweet taste is not accompanied by the calories (energy) our brain expects it to be, the complex systems our bodies have to regulate energy balance may be thrown off kilter. The result is that a diet high in artificial sweeteners may possibly, over time, cause people to seek out more calories from other sources.

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Chocolate oh, chocolate!

The most common question I get asked: is there a safe sugar-free chocolate out there (thats edible). The short answer: theres one.
David Gillespie alerted me to  this: Frusano chocolate available from Germany. If you dont have a friend in Germany: Ive found sugar-free carob buds  stocked in many health food shops. They are surprisingly sweet. Not the same. But close. Raw cacao nibs. A small handful  hits amazing spots. Again, Miessence Berry Radical  powder. A teaspoon in hot water: hot chocolate indulgence. There are a number of sugar-free  chocolate recipes on the internet that use coconut oil for sweetness. Try this one. For the brave, theres this 99%  cacao version sold in specialty chocolate shops. In my world, the 85% cocoa  varieties are also OK once youve been off sugar a few months. Youll need to limit yourself to just a few squaresand youll need to be clean to have such discipline.

Beware:
Sure, 70% cocoa dark chocolate  IS better than milk chocolate, but it still contains almost 30% sugar. Dont kid yourself! Some sugar-free chocolate, such  as Loving Earth, contains agave, which is up to 90% fructose. Just so you know. Some, such as Cocoa Farm, are  sweetened with maltitol, which is one of the common sugar alcohols.

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Some sweet recipes

My Avocado and Chocolate Mousse Dextrose Chocolate Mousse
from David Gillespies collection 1 tsp unflavoured gelatin 1 tbs cold water 2 tbs boiling water cup dextrose cup cocoa 1 cup cold whipping cream 1 tsp vanilla essence Sprinkle gelatin over cold water allowing to soften (approx 1 min). Add boiling water and stir until dissolved completely. Cool slightly. Stir together sugar and cocoa- add whipping cream and vanilla. Beat on medium speed, scraping bottom of the bowl occasionally until mixture is stiff. Pour in gelatine mixture beat until blended. Spoon into serving dishes.

2 ripe avocados 1-2 tsp stevia powder or 2 of rice syrup 1 tsp of vanilla extract or a sprinkle of vanilla powder tsp of cinnamon 1 tbls of chia seeds - cup of organic raw cacao powder a pinch of celtic sea salt cup coconut cream (stored in fridge to firm) Use a stab mixer (or blender) and whizz the lot. Scoop the mousse into a small serving container, like small antique teacups (I use chinese teacups) and put in the fridge. I kind of experiment with this recipe; you might not like as much cacao. The chia seeds make it nice and thick and give it a texture like choc chops. Serves 4-6 (its super rich)

Sweet Potato Truffles

Refrigerate for 30 minutes (We found this was the tiniest bit gritty after only 30 minutes in the fridge. But by the next day, the grittiness has disappeared.) Makes about 20 biscuits

1 medium sweet potato, baked and then remove the peel 3 tbs coconut oil 2 tbs coconut cream, (kept in fridge) 1 tbs coconut flour 1 tsp stevia powderor 1-2 tsp of rice syrup pinch salt Mash sweet potato, add the rest and stir to combine well. Cover and refrigerate for at least one hour.

To shape, scoop out teaspoon sized portions, and roll into a ball. Roll in coconut (toasted if you like). Makes about 16

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Lemon Shortbread with Natvia

150g unsalted butter, softened to room temperature 1 tbs Natvia (Stevia) 2 tsp vanilla bean paste or good quality vanilla extract 1 cups (195g) plain flour 1 tsp finely grated lemon rind 2-3 tsp lemon juice Preheat the oven to a slow 150C (130C fan forced) and line a largetray with baking paper. Extract the vanilla bean paste by slicing the vanilla bean lengthways. Gently scrape your knife along the inside of the bean. Using an electric mixer, cream the softened butter with the Natvia and vanilla paste for 8 minutes on high speed or until very pale and fluffy, scraping down the sides of the bowl regularly. Reduce to speed to low and add the lemon rind, flour and enough lemon juice to form a soft dough, mixing very lightly. Knead lightly with your hands until soft and pliable. Do not over work. Press into a ball and wrap in plastic wrap. Refrigerate for 15 minutes. Roll out the cooled mix between sheets of baking paper to a large square. Refrigerate for a further 10 minutes if dough is not firm. Cut into small squares or desired shape with a floured cutter and gently transfer to your prepared baking trays. Bake for 15-20 minutes or until firm. Allow to trays and shortbread to cool completely before moving as shortbread is naturally very delicate.Do not over mix or over work the dough or it will toughen quickly. Its a good idea to keep your hands cool when kneading. Before you start, run your wrists under cold water. Resting the dough before rolling is essential to help stop it toughening up and shrinking. If the dough is sticky or hard to handle, you can refrigerate after cutting (before baking). These delicious shortbreads will keep well for 2 days in a sealed container.

Quick Baked Zucchini Cake

from Lee at Supercharged Foods 1 cups almond flour, or gluten free flour of your choice cup chopped walnuts tsp baking powder 1 tsp bicarbonate of soda tsp sea salt 1 tsp ground cinnamon tsp grated nutmeg tsp stevia powder 2 eggs, beaten 3 tbs grapeseed oil 4 tbs coconut milk 1 cups (200g) grated zucchini Preheat the oven to 170C and grease an 18 cm round cake tin. In a bowl place the almond flour, walnuts, baking powder, bicarbonate of soda, salt, cinnamon, nutmeg and stevia, and stir to combine. In a separate bowl put the eggs, grapeseed oil and coconut milk and whisk together. Add to the dry ingredients and fold through. Squeeze the excess water out of the zucchinis (using your hands is best) then add them to the bowl. Fold in lightly. Spoon the mixture into the prepared tin and bake for 45 minutes, or until the cake springs back when pressed in the centre. Turn out onto a wire rack to cool. Makes 1 cake

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Week Recovering from lapses

Around about now, things become a little easier. Ive found most people are over the detox period, and the withdrawal, and are in the swing.
Around about now, though, it can get tempting to slip, get relaxed... be a little TOO proud of oneself. And so you lapse. So, you have to be careful. That said Ive lapsed. Several times.

Do this:
If you revert briefly, pause and take note. How do you  find the smell? Did the taste do anything for you? Can you feel yourself wanting to reach for more? How did you feel afterwards? Each time I was amazed how much I was repulsed by the taste it seemed so acidic and cloying. And my tongue felt burnt?! The next day after youve lapsed, just ensure you dont  touch any sugar or stimulants. It only takes half a day to feel back on track again. Back off from fruit, tea, coffee, etc. Dont punish yourself. When we get harsh, we tend to  swing right back into the crave-reward cycle that fuels sugar addiction. To be honest with you, I actually recommend, after being sugar-free for a good two month, testing yourself in this way. Have a TimTam. See if it floats or rocks any boats for you. Its been one of the most liberating things for me to see how measured and grounded I can be with it. Only a few short months ago sugar controlled me. Now I can witness what it does to my body with curiosity. And decide to leave it alone. This is freedom. Pause and smile to yourself. Youre becoming cool  about sugar. Slowly, slowly.

Also, lapses have served as great reminders of why I quit. When I have sugar I can witness how my body just isnt sated by sugarand wants MORE. Its a little scary. And so I have to move forward with a bit of care.

Fact: Studies have shown that when people acknowledge and forgive themselves for a bad food choice theyre better able to resist next time.

Each time Ive been aware of it and heres the thing allowed it. Which has enabled me to remain mature about whether I actually enjoyed sugar at all.

If you revert briefly, pause and take note.

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Nancy Appletons top tips on getting over sugar addiction:

Dr Nancy Appleton started writing and lecturing about health in the late 1970s as a reaction to her own poor health. Nancy is the author of Lick the Sugar Habit, and her most recent book Suicide by Sugar. I asked her to share her personal tricks:
1.  Remove all sugary food from your home. If you need
to have that fix, you have to drive to the store to feed your habit. Buy as little as possible, eat as little as possible and throw the rest away. Do not take it home.

3.  Exercise. Exercising shuts down the appestat

4.  Avoid artificial sweeteners. In a number of laboratory

the mechanism in the brain that controls appetite. Following a vigorous exercise, most people are not hungry, so you will be burning calories and you will decrease your appetite. tests, rats were given saccharin. Their bodies were fooled into thinking the sweetener was sugar, and they produced a boost of insulin. This is not healthy. Also, artificial sweeteners keeps the body craving more sweet substances.

5.  Brush your teeth. Most toothpastes contain a small

2.  Keep your blood sugar level. If you should go into

a hypoglycemic (low blood sugar) state, you might experience headaches, fatigue, shakes, dizziness, anger and/or perspiration. You might think that eating sugar will bring your blood sugar levels back to normal, it will but only momentarily. Eat wholewheat crackers, baked potato chips, small handful of nuts or a piece of fruit. These foods will take your blood sugar level a little longer to stabilize but you will not yo-yo up and down.

amount of sweetener, it will give you the taste. Then drink a glass of water to fool your stomach. The best part of this is that you will be consciously rejecting the sugar by spitting it out.

6.  Use fruit-flavored lipgloss. You can lick all day. I like this Moogoo one: Edible Tingling Honey Lip Balm, made with cocoa butter and coconut oil.

The Deal with High Fructose Corn Syrup:

Is HFCS worse or better than sugar?
The short answer its on par with sugar in terms of fructose content (about 55%). However (long answer) in the 1980s, the US Government subsidized corn producers and so HFCS flooded the market. Its since been stamped with the evil stamp, with sugar promoted as more healthful. Really? Its same-same-but-different.

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Be alert, not alarmed #1: labels

I dont like to be alarmist, but if youre planning to stay off sugar for longer, youll need to be alive to a lot of the hidden sugars about. Ive left this information to Week 7 because its a lot to take in and you kinda need an understanding of the logic of the sugar cycle as well as experience of the benefits of being sugar-free to wade through it. My best advice right now: take time to pause in the supermarket aisle and read labels. Make smart choices by comparing sugar content. For example:

Balsamic on your salad or apple cider vinegar?

or
Would you go sweet chilli sauce or tamari on your stirfry?

apple cider

or

tamari

Burger time: barbeque sauce or mustard?

or
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Be alert, not alarmed #2: eating out

When eating out: look out for honey-roasted and  caramalised and balsamic reduction on menus... and avoid! Thai they drench their stuff in palm sugar. Avoid  I learned this the hard way. I forced myself to eat a stir-fry, aware it was full of sugar, but sort of stuck and vomited that night. Greek cuisine is great, so is pub fare steak and chips  and veggies. Or fish of the day. Be wary of tapas and bitsy food they often get  slathered in more sauces than a straight-up main course dish. At delis, build your own sandwich rather than grab  the pre-made kind. That way you can ask for mustard instead of other sauces etc. Similarly, at buffets, opt for dishes with the least  amount of ingredients, particularly sauces. So go for the roast dinner, rather than the pasta with the rich tomato sauce. Ditto, choose steamed veggies over salad as a side  (they often come drenched in balsamic or, worse, Thousand Island dressing gunk-age. Salt-free products often contain less sugar (which is added  to salted products, ironically, to counteract the salt). Look out for chai tea that comes with palm sugar or  honey already added! Drain tinned corn and beans the liquid is full of sugar.  Reduced-fat sauces and spreads can contain double  the amount of sugar. Or, in the case of mayonnaise, ten times as much!

or

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Be alert, not alarmed #3: The low-fat Dairy Doozie

When fat is removed from a foodstuff,  particularly from dairy, its often replaced with sugar to make up for flavour lost. Thus, did you know a small tub of diet yoghurt contains about 6 teaspoons of sugar? Even the ones that say no added sugar (fruit juice concentrate apparently doesnt count)? Natural, full-fat yoghurt is about 4.7g/100g sugar. But the sugar is lactose, which is fructose-free. Anything over 4.7g/100g is added sugar. As I mentioned, were designed  to metabolise fat (and carbs and protein) and to be satiated by it; we have a hormone that registers fat in our bodies and tells the brain to stop eating. Were not designed to metabolise fructose (table sugar is half fructose). Our bodies dont detect it when we eat it, so we have to eat a stack of it to feel full. Which we do. Which is why apple juice can be more fattening than milk we have to drink more of it to hit the Im full point. Plus, unlike fat, fructose turns directly to fat in our systems. For a demonstration of this, see my interview with David Gillespie here.

Im smiling because Im holding a plate of haloumi

or

natura l yo ghurt
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Week

d r a w r fo g in v o m + g Refinin
Woot woot! Youve made it. Youve broken the cycle. After almost 60 days of repeatedly saying no to sugar, youve built new neural pathways in your noggin, and allowed your body to recalibrate. So. Now what?
When I got to the two-month mark I remember someone asked me if I missed sugar. Their question was tinged with pity. I answered: Gosh, I hadnt really thought about it. And this is the sublime point of doing this whole crazy experiment.

OK, so where am I now?

It took me eight weeks to get off sugar properly. This is because I followed the steps I outline here in this e-book I reduced my intake beforehand, I replaced sugar with fat, and I didnt stay too rigid. I ensured my body wasnt left deprived of energy. In fact, I overdid the energy replacements and felt better than Ive ever felt, even while going through withdrawal. I was no longer hungry, for the first time in as a long as I can remember. I lost about 2kg not much, but visibly I looked less  puffy and I feel like Im the right weight for my age and height and food quantity choices I now have a flat stomach no more bloating or fluid  retention. Seriously. I just dont get it anymore I have a clear head and rarely get slumps I get full from a meal happily full.

When I set out I wanted to feel clean and clear. But mostly I wanted to be free of sugar. Free of its grip. I wanted to be able to decide how much sugar I wanted. In the process, sugar just lost its appeal. Naturally. As a wonderful consequence.

Soon enough, you wake up and realize sugar is simply not an issue.

I went sugar-free. And I became freed of sugar.

Theres an assumption and I certainly started out this way that living sugar-free would remain a battle forever. It just isnt. The enemy just leaves the battlefield.

I dont get sugar hangovers I realize that many of  my hangovers after a big dinner were actually from sugar Ive been sugar-free for eight months (and counting). However, Im not militant about being sugar-free. If a burger comes with tomato sauce on top, I let it be. If I realize the curry Im eating is sweetened I dont freak out. I eat beetroots and carrots (which contain a high percentage of sugar) some sugar quitters dont! As I say above, I lapse, too. But only a little. Because Im able to correct myself easily now. Its not really lapsing. Im just continuing the experiment.

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How much sugar do I eat now?

Im not sure exactly. As I say, Im not militant. Im not counting out the teaspoons. I just limit it as much as I can and avoid the really full-on culprits (dried fruit, juice, sauces etcall things Im happy to live without now I know theyre not benign).  I try to keep to the less than 3-6g/100g rule. Wherever possible.  I eat 1-2 pieces of fruit a day. Mostly berries, kiwi fruit and pears.  I slip in some 85% chocolate every now and then, and the occasional health food treat (see below) As I said from the outset, I was simply curious. I started the experiment and kept going. While ever I feel good, Ill continue to keep going. I could go back to eating sugar. But I dont want to. To all the naysayers out there who freak out about the extremeness of going sugar-free, I say, chill. You see, since Im no longer addicted Im able to choose to allow a little into my diet. A little doesnt send me over the edge these days. A little doesnt prevent me from being able to correct. And, the best thing of all, a little is all I feel like. Im aware of, and alive to, sugar. So I know where the sugar traps are and I can avoid them. Its all terribly chilled and grown-up. And this is precisely where I wanted to get to.

Do this:
Keep testing and being curious.
I cant tell you what level of sugar-freeness you need to adhere to. Some sugar-quitters cant touch the stuff at all. Some days I know I have to be careful I can sense Im feeling needy. We all need to work out the best level to operate at kindly, gently, allowing for lapses and corrections.

Please dont become an anti-sugar bore.

I had to be conscious of this. Theres nothing worse than a reformed smoker/drinker/sugar addict ramming their message down others throats.

Far better to simply be your message.

Go easy on the fat now.

I kind of got excited about the fat thing for a whileand had to pull back a little. This plan isnt a license to pig out! One interesting thing: I find I lapse not when Im around fully sugared foods, but when Im exposed to sort of healthy foods. Like, dark chocolate strawberries, or a gluten-free muffin sweetened with organic maple syrup. This is because the issue becomes one of degree. Ive had to become aware of this. Again, to be honest, if I find myself eating these healthy sugared foods occasionally, I just go with it. Its better to be soft and gentle. And reflect and correct once the moment is gone. For me its not a big deal. I can correct. I can choose. Im not locked in. Im not denying myself. I know some other sugar-free converts cant. You will only know where youre at once you have sugar out of your system. It will be screamingly obvious.

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16 Breakfast Ideas
This is the hardest meal of the day to cater for mostly because breakfast foods are laden in sugar. David Gillespie: Eating a heart foundation approved cereal (like Kelloggs Just Right) and a glass of apple juice for breakfast will add up to almost half a kilo of sugar by the end of the week. But no one ever said you HAVE to have cereal or fruit for breakfast! Get imaginative. Finding new breakfast ideas has become a game for me. The trick is to include healthy fats and protein in each meal. Heres some ideas to get you started.

7.  Haloumi cheese grilled (use a sandwich press or a pan) 8.  Smoothies (coconut or yoghurt based), bulked up with 9.  Sugar-free (fruit-free) muesli: The Muesli has When eating out:
Eggs and bacon on toast and mushrooms and 10.  spinach and avocado. chia seeds, whey powders, LSA etc. created a delicious sugar-free option. And this from Metabolic Food. with sardines and olives.

At home try: 1. Millet toast with cashew spread. 2.  Avocado and vegemite on toast (not Promite or 3.  Porridge sweetened with a little coconut milk and 4.  David Gillespie recommends Weet-Bix and Vita Brits 5.  Leftover veggies heated with an egg tossed through 6.  Frozen spinach and frozen peas, heated in a bowl with
(who says you cant do veggies for breakfast). an egg and some Parmesan tossed through (and heated to cook the egg). as the best packaged cereals. cinnamon, or with yoghurt and nuts. Marmite, they contain a lot of sugar).

11.  Porridge with berries and yoghurt, only if both are

12. Smoked salmon on toast.

unsweetened. Its hard to find and justifying paying $$ for a porridge in a caf that isnt super sweetened with banana and honey etc. I tend to avoid, to be honest.

13.  Vegetable juice (but be warned: carrot and beetroot are

almost as high in sugar as fruit).

On the run (at airports, when travelling): 14. Plain yoghurt 15. Nuts 16. Coconut water

Beware: muesli!!
Choice recently tested 159 mueslis available in Australia. To the right is the list of those with the lowest sugar. Note: some mueslis contained up to 43.3% sugar, making them more sugary than Coco Pops!

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Some extra little questions Ive been asked along the way:
Q: Toothpaste Is swapping a regular supermarket variety for something without saccharin going too far? Or is saccharin OK? Wendy A: Most toothpastes contain no sugar but a very small
amount of saccharin, about 0.2 percent of the total volume. There are reports linking saccharin to cancer, but at levels equivalent to about 606 standard tubes of toothpaste every day for 50 years. My take: there are other things to worry about.

A: For this one, I asked David Gillespie to share. I dont

Q: How do I get my kids to go sugar-free? Pam

have children and I dont yet have an opinion on how (and if) Id keep all sugar from them: Sugary food manufacturers know that time-poor parents just want to know that they can feed their kids a nutritious meal or snack. They also know that the sweeter they make the meal or snack the more likely the child is to want to eat it. The end result is foods with nutrition messages on the packaging and sugar on the inside. Your kids should be eating the same things you are, but dont expect them to appreciate you removing the sugar from their lives. This does not mean you shouldnt tell them about the evils of sugar. Information has been proven to make big differences when it comes to children and sugar. Here are some rules that weve found work with our kids. All of these must be accompanied by a clear explanation as to why you are prohibiting sugar set out in terms that they will understand clearly affect them.
Continued on next page...

Q: I love baking more than anything, how do I swap out sugar in muffins, banana cake etc with something else. A: Dextrose is a bit tricky. David Gillespie outlines that it
weighs about half as much as sugar, but takes up more fluid, so youll need to play around with it. His wife Lizzy has adapted a bunch of recipes. Stevia in the granulated form can be used exactly like sugar, but I find it has a different taste sweeter still. Id personally reduce the amount.

Q: Does something like canned chickpeas suddenly become a no-no cos of sugar in the brine? Diana A: Nope, just drain them. You should anyway.

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David Gillespies sugar-free kids tips

1. Ensure the house is sugar-free. This must be absolute.
If you have any cracks in the sugar-free wall at home, kids (like sheep looking for a break in the fence) will exploit that weakness and you eventually will be back where you started. If you are firm (and unwavering) about this, kids will accept the new reality a lot quicker than you think.

5.  Find another way to reward kids. Food rewards are

2. Make sure the lunch box is sugar-free. Most primary

6. Prepare them for parties. Talk to them about why

easy and mindless, but really should be restricted to circus animals. Your kids deserve better. If they have balanced a ball on their nose for an hour, reward them with a trip to the movies rather than an ice-block. Food is fuel, not a reward. its not a good idea to have too much. Ask them to have just one fizzy drink or juice then switch to water or diet soft drinks if they have them. Ask them to veer towards the chippie bowl. Dont prohibit them bringing home party bags. You dont want to turn them into pariahs. But do ration the consumption of the party bag.

3.  Dont ban tuckshop. Know the menu and choose

school kids are supervised at lunchtime and are not allowed to throw food out. If theyre hungry theyll eat what you give them. If they dont eat it, they werent hungry and they are coming home to a sugar-free house (and afternoon tea) anyway.

4. Dont be afraid of the new. When Pumpkin comes

carefully for them. They will occasionally choose the wrong thing but thats not the end of the world. Most kids will try hard to obey your rules and when they dont theyll feel guilty about it (and probably wont make a habit of it.) home with the tale of woe that Suzie had [insert name of new treat] in their lunch box, dont automatically say no. Check it out. It might be sugar-free or very low sugar. Youd be surprised. And if it isnt sugar-free and you explain thats the reason youre saying no, youd be even more surprised how accepting they can be about that as well.

You cant expect children to never taste sugar. They will go to parties and they will have treats. And being children, they will chow down with the rest of their mates. Because they are not used to the fructose, they may well find much of the food too sweet in quantity, but theyll still probably eat it. Dont panic. I have followed a rule of Party Foods are for Parties and it seems to work well with kids. Sure, they love their party foods, but its an extra special treat for them, because they dont get it every other day of the week.

School lunch dos and donts Item

Little Lunch

Dont use
Prepackaged muesli Mars or snack bars Packaged fruit snacks (such as Uncle Tobys Fruit Fix)

Do use
Fruit-free muesli bars, popcorn, cheese and cracker dipping packs or just plain crackers Fresh fruit or frozen berries Homemade sandwiches and bread rolls Water Potato chips or nuts or fish and chips (tinned tuna and a small bag of crisps)

Big Lunch Drinks Other options

Packaged cakes or yoghurts Juices or soft drinks Sweets

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A final note
I truly hope you made it this far with this little experiment. I hope that youre feeling cleaner and clearer. And I hope you found the process got you more intimate with your own body and kinder and gentler with it. Because, really, thats what this has been about for me. I really do recommend choosing now whether you want to stay off it or not. Dont feel pressured. Just choose. Please do tell loved ones about the benefits of quitting sugar kindly and gently.

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The shopping list

Below are the ingredients I mention throughout this ebook. Theyre a combo of snack ideas and condiments. I mention the brands I like. Theyre generally the purest, least processed version of a product. And this is not comprehensive just the things I turn to. Click on the links to buy them online!!

To have in the cupboard/ fridge for snacks and meals:

Tinned tuna and other tinned fish Haloumi cheese (choose organic varieties where possible; store left-over chunks in a container filled with water)

Condiments:
Mustard Mayonnaise (whole egg only) Soy/Tamari

And for when youre at the health food shop:

Slippery elm powder Vital Greens Chlorophyll Chromium Acidophilus tablets/powders

Sweet treats:
Cacoa nibs

Coconut water: Raw cacao powder

Activated nuts and seeds (stored in the freezer for extra crunch) Macadamia and almond pastes. The Macro brand at Woolworths make a good one. Chia seeds: The Chia Co (available at supermarkets and health food shops) Tahini Eggs. Always free-range and organic.

Sugar free carob buds

Teas and drinks and smoothie staples:

Calcium 600mg and Magnesium 400mg per day. (Best taken in a formula together) Gymnema

Yogi Tea (Sweet Chili) teabags Miessence Berry Radical antioxidant powder

Extra Items

Acai powder: Rio Life (available at health food shops) Soda water Green tea Maharishi Ayurvedic vata tea Licorice root tea Chai tea

Yogurt: Barambah Organic or Paris Farm Sheeps Milk Yoghurt: Meredith Dairy Coconut flakes Avocado

Roasted dandelion root tea

Goats cheese: Meredith Dairy Chicken/turkey, shaved, from the supermarket deli

Sweeteners:

Cinnamon, whole nibs and as a powder

Vanilla Bean Powder (organic A-grade): I get mine from Ovvio Organics, Sydney

Stevia: This is the best non-fructose alternative. I like the Natvia brand, available at Fruits: supermarkets and cafes Kiwi fruit, blueberries and raspberries are the best options. (or click here). Mandarins, plums, strawberries and oranges are good, too.

Oils:

Coconut Olive Walnut Macadamia Chia Flaxseed Organic butter

download a cutnkeep-in-your-wallet version here