Our next 7 day challenge starts on the 01 September. I'm super excited about motivating you all in promoting a healthy lifestyle. Its all too easy to grab that slice of cake or chocolate bar whilst slumped in front of the TV. In my mind we shouldn't be denying ourselves stuff all the time. Thats why my 7 seven challenge's, once a month, work so well. It means we don't have to forgo the things we love and crave all the time. I'm sure on the 8th of September that slice of cake we will so well deserved!

This month I'm going to be looking at sugar in our diet.



What is the aim of this next 7 day sugar free challenge?

1. Break the food addiction of sugar and processed food.

2. Regulate blood sugar through the day to stop craving high fat, high carb foods

3. Enjoy cooking from scratch with whole, natural and seasonal foods and ingredients.

4. Stop grazing throughout the day, stick to 3 meals per day

5. Understand the importance of vegetables in the war against body fat.

6. How are we going to do it?



The whole approach to the challenge will be cooking from scratch and eating “real” food but please don’t panic, the meals are quick and simple to prepare. If you prepare your own food you know exactly what is in it. You can make up whatever meals you would like but only using ingredients from the shopping list.



The 7 Day Sugar Free Shopping List



The beauty of this plan is you design your own meals as long as you eat the food contained on the shopping list and nothing else. This is a clean eating plan, getting rid of all processed foods that clog up the body.



Protein

All meat, fish & eggs

Carbohydrates

ALL pulses & beans

ALL nuts & seeds (plain/natural)

Brown rice Sweet potato



Vegetables

ALL vegetables although try to avoid root vegetables if you can.

Fruits

This is different to usual diets as we are trying to avoid all sugars, so you MUST keep away from high sugar fruits. This is my top ten low sugar fruits:

• Lemons (and limes)
• Raspberries
• Strawberries
• Blackberries
• Kiwis
• Grapefruit
• Avocado
• Watermelon
• Cantaloupe
• Oranges
• Peaches

Fruit contains a lot more vitamins, minerals, and fibre compared to sugary processed snacks. High fibre foods slow down digestion, which means your blood sugar won’t spike as quickly after eating fruit. As with most things in life, moderation is key.



Vegetarian Additions

Any meat substitutes – tofu, quorn, etc Feta & Goats Cheese



Drinks

Water - this is essential to success. You MUST drink a MINIMUM of 3 litres a day! Preferably the majority of your water is from plain water,

Fruit teas and green tea.

Natural coconut water is absolutely fine (found next to the fresh fruit juices in the chilled aisles)

If you wish to include caffeinated drinks such as normal tea and coffee please continue to do so, a splash of milk is also allowed but only in your tea/coffee, if possible limit this to 2-3 cups per day.

NO Fizzy drinks allowed!!



Oils & Flavourings

You can use coconut oil or rapeseed oil to cook with.

You can use olive oil and balsamic vinegar to dress your food. You can use ANY spices to cook with your food



Your starting point:

You may be surprised at how much difference you can make to your health/body in just 7 days. So I am going to encourage you to make a note of your weight, measurements and also to take photos (side, front & back) the day before you start the programme and then again on DAY 7.

Measurements:

The main area you will hopefully notice a change to in the next 7 days is your stomach, but please take your measurements in these 5 areas : Chest (fullest part); Waist; Hips (widest part); Both Thighs and Arms. Then add all of the measurements together for your

Total Inches (TI)

Please take your photos and measurements the day before you begin.



How can I expect to feel during these 7 days?

They can be ALL or just SOME of the following:



1. Strong cravings for sugar or carbohydrates.

2.Mood swings /Anxiety/Irritability: This is because sugar can have an influence on dopamine levels in the brain.

3.Dizziness: This is rare, but is sometimes reported by more sensitive people.

4.Cold/Flu – like symptoms.

5.Headaches.



These symptoms may last for the whole of the 7 days or it may only be a couple of days.

Everyone has different levels of withdrawal and different symptoms.

Some people will feel considerably better and may be virtually withdrawal- symptom free within a few days, whilst others will take longer. In general it is thought that the reason people experience withdrawal symptoms in the first place is largely based on individual sensitivity as well as dopamine. When you stop consuming sugar, your dopamine levels may temporarily drop.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Good Luck and as always encourage your friends, family and work colleagues to support you and maybe even join in!