Online Programmes

Sugar Free Challenge

It´s not news that we should all eat less sugar than we do, but what is quite shocking is that many of us are eating way more than is recommended by authorities such as the World Health Organization. Their guidelines for supporting health are no more than six teaspoons or about 100 calories a day of added sugar for women, or nine teaspoons (150 calories) per day for men. It sounds easy, but it’s actually super hard considering how much hidden sugar is in literally any food product that you buy at your local supermarket.

The Sugar Free Challenge is a supported online 7-10 day experience (you decide duration) to make you aware of where sugar is hidden and how you can reduce your own consumption.  It will help you to break free from sugars iron-grip, it means saying goodbye to cakes, sweets, processed foods, soda and pasta/bread for 7-10 days, whilst focusing upon other foods.

Make sure you are PREPARED!  This means filling the fridge and freezer with plenty of fresh/frozen veggies, eggs, lean meats etc. Stocking up on nuts and seeds and if busy with work, taking a ½ day for FOOD PREPARATION.  Meals usually last 3 days in the fridge or can be frozen down.  If you´ve done this you will be less tempted to take poor food options.

 

7 Tips to help you through the 7-10 day Sugar Free Challenge

1. Three meals a day eaten within 12 hour time period (or shorter if possible).
2. Ensure you eat enough at your meals, especially focusing on lean protein and vegetables.
3. Lunch/Dinner should be made up with half plate of vegetables, ¼ plate of protein/fat source and ¼ plate of starchy vegetable or grain such as sweet potato, quinoa, rice. Avoid pasta during the challenge. Wholemeal for kids is acceptable so long as the plate has plenty of veggies ;)!
4. Eat plenty of cabbage. The body takes a long time to break down cabbage and it helps to balance blood sugar levels.  It also helps release hormones that regulate appetite and reduce sugar cravings.
5. No snacking! Water tea and coffee can be drink as much as you like.  Milk in tea of coffee can be drunk directly after a meal.
6. Aim to eat a maximum of 2 pieces fruit daily (3 if very active/child) and ensure eaten with another food source (protein/fat) to slow down fructose absorption. Only eat local fruits: orange, apples, pears or berries which are low in fruit sugars.
7. If children are following the programme, make home-made flap jacks as a “snack” using rough oats and minimal dried fruit, if any. Try to keep them away from white pasta, fruit juices and cereals.