Entries by Laura

Sugarfree chocolate brownie recipe (banana sweetened)




Delighted to share with you this low fructose sugarfree chocolate brownie recipe, kindly contributed by The Sugarfree Siblings.

Replacing sugar with a natural version (like a banana) is a great step to eating less of the refined stuff and the fact that each of these sugarfree chocolate brownies is just sweetened with 1/4 of a banana means they are also going to hit the chocolate spot without a natural sweetness overload.




Sugarfree chocolate brownie recipe

sugarfree chocolate brownie recipe

Recipe & images by the Sugarfree Siblings




Serves 4

  • 1 banana
  • 4 tbsp coconut cream

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Low sugar lifestyle product reviews: July/Aug 2016

See below the video for timestamps so you can skip to different products and get more information on each one.

Enjoy!

Timestamps & links

00:28 Egg snack pots

Pick them up in on the go sections at many of the major shops and supermarkets e.g. Sainsburys and Pret A Manger

01:07 Dr Kargs Wholegrain Organic Emmental crispbreads

Get them in Sainsburys, Tesco, Ocado.

02:00 Twinings liquorice tea

Also check out my review of Pukka Detox tea




2:45 Choc Chick chocolate making kit

Also check out my video review of Sweet Freedom

5:48 Rebel Kitchen coconut More about this

Sugar-free waffles recipe (gluten free, low carbohydrate, with xylitol)

Another guest article for you today – a sugar-free waffles recipe which is also gluten-free, low carbohydrate version for those of you who are partial to waffles (I have to add this isn’t me…yet!).

Katrin Nürnberger and Libby from Ditch The Carbs share a healthier version of the usually packed with sugar and refined carbohydrate indulgence that won’t impact on your blood sugar in the same way that regular sugar & while waffles can.

This sugar-free waffles recipe you’ll notice uses Xylitol (click the link to read up about it).

I recommend experimenting with different sugar substitutes to make regular … More about this

Sugar free ketchup tomato sauce recipe

I’ve long wanted a sugar free ketchup recipe on Happy Sugar Habits but with limited ability to cook and develop recipes recently, I’ve been hunting down someone who can create something better than I could anyway!

Enter Jenna Brannock who has developed this amazing tomato sauce recipe for you.

This is special because ALL the sugar free ketchup recipes I’ve found previously use a sugar substitute of some sort – stevia, xylitol, brown rice syrup etc.

Whilst those recipes are better than refined sugar ketchup, this one is even better because it doesn’t contain any – it’s naturally … More about this

Spiced egg banana scramble

This spiced egg banana scramble recipe is a great experiment to try if you’ve previously loved your porridge with banana for many years but find yourself craving sugar or carbohydrates mid morning as a result (as I know I used to find).

It’s basically like the higher protein version that will keep you satiated and full for three times longer.

Although a banana is a higher fructose fruit, you actually only need 1/2 of one in this recipe and the high protein and fat content slows the release on your body. The spices bring out the natural little sweetness … More about this

Low fructose fruits: Know which are the best

When it comes to going sugar-free or embracing a lower sugar lifestyle, the topic of fruit (& low fructose fruits) usually confuses many and can cause a many domestic arguments (I’ve seen it happen!).

Should you eat it on a detox? Isn’t all natural sugar ok for you? How much per day is recommended? Which fruits are lower in fructose? Are dates a sugar bomb?

Diebetes Lie

As an overall ine, fruit is absolutely healthy but it’s worth knowing what your low fructose fruits are and understanding a healthy approach.

This will help you avoid overeating fructose in fruit form … More about this

Sweet potato brownies (the lower sugar versions)

Have you ever heard of sweet potato brownies? A few years ago unheard of but today a health fashion statement if ever there was one.

Many recipes for sweet potato brownies around the internet can often be packed with maple syrup and other sugar substitutes in pretty high quantities so here are two sweet potato brownie recipes to try – one non gluten-free and one gluten-free – to satisfy your brownie potato fix with less sweetness.

The first sweet potato brownies recipe (non gluten-free) has more of a cake texture and the second (gluten-free) came out more of a fudge-brownie … More about this

6 essential ways to crowd sugar out of your diet

Are you familiar with the term ‘crowding out’?

It’s a great healthy eating and mindset strategy that employs eating more instead of eating less and restricting.

Crowding out means adding more to your diet.

By adding more healthy whole foods to your diet, you fill up on these and reduce the room available for less nutrient dense foods like sugar, refined carbohydrates and the rest of it.

So as a simple example, you pile your plate high with salad and thus have two slices of pizza instead of three – quite simply because you’re packed out with salad.

But

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Sarah Wilson I Quit Sugar online program review: Is it right for you?

Are you thinking about enrolling on the IQS8W Program?

Curious to know what’s included, what works and if the program is a good fit for you?

Here I lay out a comprehensive I Quit Sugar review, specifically the 8 week online programme.

I'll share my own experience from when I did it; what the benefits are of this particular sugar detox programme and outline what considerations you need to make before signing up.


I quit sugar for life

The rise of the sugar detox

So I think it’s fair to say sugar detox programmes are on the up!

Now that sugar is well known for being dietary culprit No. 1 and it's ill effects are understood, understandably many people are wanting to significantly reduce the amount they’re eating - quickly and with some sort of guidance. 

Once you have that penny drop realisation that you’re eating a heck of a lot more sugar that you thought and you know your sweet tooth is playing on you in less desirable ways, you start looking at your options.

Should you go cold turkey or reduce gradually? Should you consider natural sugars like fruit? Should you use other sugar substitutes?


honey-sugar-substitutes

About the I Quit Sugar 8W Programme

The I Quit Sugar online programme provides an answer to these and came off the back of Sarah Wilson’s hugely successful I Quit Sugar & I Quit Sugar Cookbooks.

I have followed Sarah and I Quit Sugar for nearly 4 years now and their work is fantastic. It educates, inspires and champions lower sugar living in a non dogmatic approach. I’m a huge, huge fan having most of the books and cooking many of the recipes regularly.

The online programme gives you full meal plans, recipes, e-mail support and community via a forum and social media.

What are my loves?

  • Practical recipes & meal plans
  • Organisational tips
  • E-mail information
  • Social media community
  • Enough time to change habits

Recipes & meal plans

Quite frankly, the simple, delicious IQS recipes are everyday easy and busy-fitting. You get exclusive access to 93 recipes that aren’t on the free blog website and each week your recipes are cleverly organised into a food waste optimised meal plan and shopping list. If you value your time and want the hassle taken out of healthy meal planning or want a new injection of recipe ideas, this is a huge benefit.

Organisational Tips

The programme encourages you to have a Sunday cook up preparation session where you make things like pureed pumpkin mash or prepare your eggs so that you save food prep time in the week.

I learnt a ton of new things via this part of the programme that I still do today. ​

Even if you don’t follow the meal plans exactly (I tend not to do this), but you use the programme to learn and test out all the new healthy organisation tips, this is of great value to someone who is quite new into cooking lots of sugar-free meals at home and just needs to get a bit more organised.


butternutsquash-mash

E-mail information

The weekly e-mails keep you engaged with much wider information on tips to reduce cravings, theories on changing habits and some great background reading to get you nicely up to sugar speed.

Social media community

Whilst they have a very active forum, I actually think the social media community is the most valuable whilst on the programme. It’s super easy to search the #IQS8WP hashtag and engage with everyone else who is preparing and eating the same dinner as you. It incentivises you to make an effort with food presentation which makes you enjoy the food more and it’s super fun to have a programme so interactive.

Enough time to change habits

I really love that the IQS8WP is a full 8 weeks long. This is super important where it moves away from a quick fix diet and really helps you transition into a low sugar lifestyle. The programme takes you through a few weeks where fruit is limited but then re-introduces this in the last few weeks as it does with rice malt syrup (the sugar substitute of choice).

Improvements

As far as it exists as a ‘sugar detox’ programme (I will explain my views on this later), I really do feel like the IQS team have it covered.

Only slight improvements that could be made that I have come across reading other reviews could be the fact it’s not as couple or family friendly or low income adapted where it requires you to cook in bulk and have access to a lot of freezer space. But I think if anything learning the techniques will actually help you save money in the long run.

Obviously the programme doesn't deep dive as much into mindset, emotional eating and binge eating which can all be ​important factors in a successful transition. I don't think they can include everything though and I think IQS is wise just sticking to doing the programme as well as they do.  


i-quit-sugar-8-week-programme

My experience on the programme

I actually did the programme when it first came out back in 2013 and each round they improve so I know it's way more advanced for these current rounds. 

I wasn’t coming into it a huge sugar fiend as I had already lowered the sugar in my diet and previously had completed the same format through Sarah’s original I Quit Sugar book.

However, I was keen to get the extra recipes, learn new organisational tips and inject some new inspiration for planning out my meals. I saw it as a bit of a refresher and obviously I was curious too!



Things to consider before signing up

This is IMPORTANT! 🙂

Before deciding to enrol on the IQS8WP it’s worth you really understanding the nature of your own relationship with sugar and exactly where you are.

I say this because I’ve seen first hand that a programme like this can work absolute wonders for some and do the opposite to others. The IQS programme delivers amazing value but only if you’re at the right place for it.

Things to note are:

  • It is a diet
  • It will make you think about food more (and assign attention bandwidth to it)
  • It somewhat removes your inclination to intuitively eat for yourself
  • It can excaberate all or nothing mindset patterns or binge eating behaviour

Although touted as a lifestyle, the actual 8 weeks are putting restrictions and eliciting a form of control over what you eat - so it is a diet. 

However that doesn't mean to say you can't transition what you learn into a lifestyle afterwards - and many do. It's just accepting initially that this is a diet and understanding the implications of that. 

Like with any diet, you will on a day to day basis become more conscious of what you eat. You are likely to think about food more, even think about sugar more (very likely at the start) and naturally assign your attention to eating according to the plan and rules rather than what feels more intuitively right for you and your body/hunger that day. 

This can be a good thing if you were previously unaware of sugar; your bad habits or sweet cravings were getting the better of you; and you know a bit of structure will get you into a healthy gear and teach you loads about yourself.

I personally embrace a intuitive eating and a long term no-diet approach, but for sugar with it's certain 'addictive' qualities, I fully appreciate the value in a structured programme (or sugar detox) to help someone tame down their cravings and recalibrate their sweet tastebuds for a period of time.

If I didn't believe this, I wouldn't be reviewing this programme!

HOWEVER, a sugar detox is not so good if you’ve been on loads of diets before (especially sugar related ones); you have strong all or nothing mindset patterns; and you judge yourself heavily if you don’t stick to things.

If you recognise any form of binge pattern behaviour in yourself, I ask you take some serious consideration on your motivations before enrolling.

A great idea would be to take my Sugar Addiction Quiz and Test to help you get a handle of what’s really going on and if you’re still not sure about the IQS8WP and if it’s right for you right now then just drop me an e-mail.

Is it worth the £80 (or $150)?

This is down to you, your income level, your current ‘improvement’ priorities and what you value e.g. accountability, creative meal plans etc. 

The IQS8WP is pricer than a standard sugar detox programme - you can of course always get the book to DIY it, or find another cheaper programme (although most are a lot shorter).

But if you know you will find significant value in the fact it’s 8 weeks, the community aspect, the organisation-optimised meal plans and the weekly structure, it’s probably is worth the money (relative income level depending).

It’s great if you can look at what you spend elsewhere and make a budget reallocation e.g. cut one night of drinking wine, stop the PM cake run and give up a clothes shopping trip for a month or two. Calculate how much you spend on chocolate in 8 weeks and it might even cover it!

I’ve recently decided I want to do more yoga in London (read EXPENSIVE!) so I’m trying to work out a wine-yoga trade off that I’m happy with so that I can make this happen a bit more (note, I’m by no means trading all the wine...just cutting out a little excess!).

I’ve also just had an ex-client e-mail me to say his blood tests have all dramatically in the past year since his sugar change and he’s reduced his risk of serious liver disease and gout significantly.

An investment in your health like this can pay off more than you even anticipate and help you be a healthier happier Mum, friend, employee etc. for years to come.

IQS 8-Week Program

In summary

So there you have it, my review of the queen of all sugar detoxes - the I Quit Sugar 8 Week Program.

To round up, really understand the unique value points of the the IQS8WP - the community, the organisational element and the length of support - and weigh this up with what you’re looking for.

Make sure you consider your current relationship with food and sugar before you enrol. The programme and quality of material in my opinion is nothing short of excellent and it will only be ineffective if you’re not in the right place for it.

Please do my quiz and test and if you're still not sure comment below. 

The next round starts on the 9th June 2016 and registrations close on the 7th June.

You can sign up here.

If you do enrol, GOOD LUCK - I’d love you to keep in touch and let me know how you go!

Laura xx



Note: I am a proud IQS affiliate and do get a kickback if you enrol via one of my links (thanks if you do!). I only share stuff of great value and share my honest opinion to help you make the best choices for YOU. As I said, feel free to e-mail me if you’re feeling super stuck on if to go for it!

Are you thinking about enrolling on the IQS8W Program?

Curious to know what’s included, what works and if the program is a good fit for you?

Here I lay out a comprehensive I Quit Sugar review, specifically the 8 week online programme.

I’ll share my own experience from when I did it; what the benefits are of this particular sugar detox programme and outline what considerations you need to make before signing up.


I quit sugar for life

The rise of the sugar detox

So I think it’s fair to say sugar detox programmes are on the up!

Now that sugar is well known for being dietary

More about this

Sugar addiction quiz and test: Am I really hooked?

You know what, most people have experience of overeating or overindulging in sugar – the one too many chocolates from the box; that extra slice of cake that blatantly wasn’t necessary or the emotional break up ice cream incident.

But where’s the point when it comes to asking ‘Am I addicted to sugar?’

What determines if someone is eating too much or just has a bit of a sweet tooth?

How do you know if it’s the actual sugar that’s the issue, your habits around food or something to do with your environment (e.g. you work in an office environment More about this