Why I've Quit Sugar

Hi I'm Amy, and I was a sugar addict.

For the last few years now, I've eaten a diet that's included lots of cereals, fruit and the occasional piece of dark chocolate. Compared to my diet in my early twenties, this was healthy! Cereals are always marketed as being good for your heart, fruit is packed full of natural vitamins and dark chocolate that's over 85% cacao is a lot healthier than a milk chocolate bar right?

The problem is, these foods are still packed full of sugar.

I had heard about Sarah Wilson's I Quit Sugar a while ago but had also read some mixed reviews. I decided to find out for myself partly because I was curious, but mainly because I generally want to be free from my sugar addiction. I've always found my tummy to be my 'problem area'. Weight that just didn't seem to want to shift no matter how many core exercises I did. 

I bought the I Quit Sugar: Complete 8-Week Detox Programme and Cookbook and read through the recipes and the outline of the next few months so I knew what to expect. I soon realised that weeks 1 and 2 are already what I have cut out and changed in my diet for some time now, so I started from Week 3 of the programme. 

To get a rough comparison of just how much sugar I was actually consuming, I used a fitness and food app to track my food. I had already been tracking my food before I started the programme and from my diet of fruit and cereals, I was eating between 35-50g each day! Now I'm eating on average between 13-20g a day. 

Previously, I'd been eating fruit to snack on throughout the day at work, so this programme has given me a chance to get creative and find some other ways to enjoy some tasty snacks. Before, I would take an apple, an orange, a banana, some grapes and blueberries and maybe even some cherries on an average day. This is a LOT of sugar to be eating, as despite them coming from natural healthy foods, they still contain high levels of fructose. 

The programme encourages you to cut out fruit at the beginning to help our bodies re-calibrate to a 'clean canvas' so we can clear our system of any fructose, release the toxic build up in our fat cells and ultimately help ourselves to quit sugar and kick those cravings to the ground. Since starting the programme, I feel leaner, wake up earlier and my skin is clearing up. Collectively, I have lost a couple of inches from my thighs, arms, and hip area and about 5lbs in weight. 

Regardless of the number on the scales and tape measure, the main progress and changes inside my body that I'm more concerned about is how I feel. A mere week before I started the programme, I had been struggling to get out of bed before 7am and yet since quitting sugar I have naturally woken up and out of bed around 6am. Perhaps it's psychological. Perhaps cutting down on the bad stuff actually does work this quickly. My ultimate goal is to feel good, increase my energy levels and enhance my focus, so any other positive physical benefits are a bonus to me! 

The I Quit Sugar goal isn't to never enjoy a slice of cake again; it's to help our bodies understand the difference between hunger and cravings, which the body can find very difficult while sugar is pumping around our system. 

It has now been 11 weeks since I first gave up sugar and I don't for a minute regret not eating all the doughnuts, biscuits and sweets that were always available at work! Last week was the first time I introduced sugar back into my diet (something that the programme does encourage!) and I was actually quite surprised. My favourite Cadbury bar didn't taste half as delicious as I remember and I didn't feel any satisfaction from eating it. 

I'm hoping this is the start of a much healthier lifestyle, where I can eat something sweet if I choose to, but I can also stop easily. 

5 Life-Changing Tips For Eating Clean

Eating healthily does not have to be boring and a lifestyle full of plain salads. Eating clean and healthily is actually what a normal 'diet' should be anyway! Our bodies and how they function are a direct consequence of the foods we eat, the products we use and the environment that surrounds us. 

Every bite of food we eat is digested and broken down and used to transport nutrients to every cell in our body. If we eat highly nutritional, fresh and natural foods we are designed to eat, we will be providing our bodies with a healthy variety of vitamins and minerals, keeping illnesses at bay, our skin, hair and nails shining and strong, and our organs functioning to their very best. 

Here are 5 simple yet life-changing tips for how you can eat clean:

1) Buy organic foods where possible. 

The difference in nutritionally dense foods when bought from sustainable farms is shocking. If you can, buy from local organic market stalls that not only support local farms, but you will also know that they really are fresh and haven't been transported for miles on end to reach your plate. 

2) Wash your food. 

Modern agricultural methods have meant that tonnes of pesticides have been sprayed on crops so much, that the impact is having detrimental effects on our health without many people realising it. Although some pesticides are waterproof, it is still best to wash fruit and vegetables as much as possible to try and remove any harmful chemicals. 

Free Weekly Meal Planner Download

To help you stay on track, recognise your food patterns or to help you write your shopping list, I have created a weekly food planner that is available for free to download now. 

With a simplistic design, I hope it will give you an easier way to plan your meals ahead for the week. The planner is available to download for free - just click the button below! Enjoy :)

DOWNLOAD NOW

The Real Super Stars: Micro-Nutrients

You may have heard of the saying: "If it ran, swam or grew out of the ground - eat it". Since studying nutrition, I have learnt an enormous amount on the importance of micro-nutrients; vitamins and minerals that ultimately keep our bodies functioning. 

You might already be familiar with macro-nutrients - the three main food groups of proteins, carbohydrates and fats. For the past year, all I've read and seen on social media and even on some health websites is the importance of eating and hitting our macros; mainly protein, to help us achieve the lean body we admire. Protein can help build muscle tissue and is known to keep you fuller for longer but it isn't the only food group we should be consuming. 

After seeing image after image on Instagram and other blogs of muscular men and women who look so lean and healthy, I got roped into buying protein powder. Let me tell you here and now - do not buy these as they are a waste of time! I've already spent so much on huge bags of protein powder believing that they were helping me to gain muscle and shred excess fat. Yes they are full of protein (usually averaging about 24g of protein per scoop), but our bodies can only use about 30g of protein a day so anything more than this and we just excrete it. Don't forget that eating eggs, meat and even quinoa all contribute to our daily intake of protein anyway, so we all usually hit this just through our main meals.  

Our real stars of the show though are our micro-nutrients. Our bodies need vital vitamins and minerals to be able to function properly. Even if you focus on taking loads of one vitamin, you risk becoming deficient in another. This can lead to all sorts of problems from insomnia and bloating, to weak bones and dry skin. To reach optimum nutrition and health, our bodies need a combination of vitamins and minerals to ensure that each and every part of our bodies works to the best of it's ability. 

Sound impossible? It's really not! We can start by taking in a healthy variety of fresh, organic produce and get creative by mixing different foods together for our bodies to feel revitalised and full of energy. I'll be posting plenty of recipes that I use to help you get started, alongside some extra knowledge throughout this website so all you need to know is in one place. Nothing but clear, science-based knowledge that will give you the tools to reach the healthiest, strongest and happiest you. 

Believe In Yourself

Take the time to invest in you; invest in your health by eating foods that will provide you with energy. Take time out to move your body and relax your mind. And most of all - believe in yourself. 

You can achieve all that you want to achieve. It all starts with your own thoughts. Even if you struggle to believe this at first, keep telling yourself that you are worth it because you are! Invest in a little self love each and every day and your thoughts will directly impact your actions. 

I saw the following quote recently and it couldn't be more true. Don't let your life be full of regret. Take that leap over any barriers...you never know you might actually enjoy it ;) 

"Our headspace dictates our perspective...our perspective dictates our experience...our experience is nothing short of life itself."

Andy Puddicombe

LISS: The Optimum Fat Burn

 

 

Sometimes getting ourselves moving is a lot harder than we'd like. I'm currently aiming to do about 3 to 4 Low Intensity Steady State sessions a week (also known as LISS). This is great for burning excess fat we have on our bodies, as the aim is to get our heart rates at a certain rate, but maintaining this for a period of time.

 

I usually aim for about 35-45 minutes of either power-walking or cycling as these exercises are difficult enough to keep going for a long period, but also enable you to breathe through the exercise. Making sure you have enough oxygen pumping around your body is key and drinking plenty of water to keep hydrated as you will find yourself sweating!

 

Now to work out the intensity you need your heart rate to be in, we need to decipher what your maximum heart rate (MHR) is. To do this, subtract your age from 220, so as I am 26 years old my maximum heart rate is 194 (220 - 26 = 194).

 

220 - (your age) = (your Maximum Heart Rate)

 

Once you know what this is, you can work out which range your heart rate will need to be in for your exercises. For our LISS sessions, the range (as the name suggests) is low; between 50-70% of our MHR. This level of low intensity is great for warming up our muscles and supplying them with plenty of oxygen. By pushing ourselves walking or cycling for example, we are able to breathe in properly whilst still getting our bodies moving. This is also a great way to build up your fitness especially if you don't quite feel ready for resistance workouts. LISS is generally quite gentle on your joints and doesn't put too much strain on your body.

 

I know that not everyone has the time to spend completing LISS exercises for 45 minutes 3 or 4 times a week, but it is a great way to also reflect on your day or just take time out to clear and free your mind of any worries.

 

When I recently had a break from work, I travelled to stay with my family a few minutes walk from the coast. By walking our border collie and greyhound, I ended up walking almost 8 miles a day without even realising! It was a fantastic excuse to get outside, breathe in some fresh air and play with the dogs for a bit while still getting my LISS in for the week.

 

Whatever LISS exercises you choose to do, and no matter how big or small, just take the time to get moving each day. Listen to your body. Take care of it and respect it, and in turn you will start to see results.

Surround Yourself With People Who Encourage And Motivate You

I am a firm believer that no matter how hard you strive to achieve your dreams and goals, it can be incredibly hard, even hinder your success if you have to go through the journey alone.

 

If you surround yourself with people who encourage you to do well, support you to achieve your dreams no matter how big or small and motivate you when it feels like there is a mountain to climb, you will honestly feel a lot more invincible knowing there's an army behind you.



Luckily for me, I have a boyfriend and family who have always encouraged me to follow my aspirations. They just want me to be happy no matter which path I choose to follow and I am so grateful for that. I can only imagine how difficult and heart-breaking it must be when the people closest to you don't encourage you to reach for what you truly want.

 

If you are embarking on a healthier lifestyle like me, please feel free to comment or send me an email; whether you are going through a rough time, need some motivation or just want to chat, I am always here :)

 

The online fitness community can be very encouraging, but it's important to take the right advice and not go down the wrong path. Don't get me wrong, I'm no fitness and health expert (just yet!) but I am in the process of studying Fitness Nutrition and will only ever post advice that is real, scientifically proven and that I follow myself. I sought to gain a qualification so I could eliminate all the rubbish out there and to know once and for all not only for my own journey, but for all of you lovely readers who may want everything you need to know in one place.

 

Please feel free to let me know if you have any questions or comments, and I will endeavour to answer them to support you and your own journey. 

Treat Yourself

When youre embarking on a new lifestyle, it's important to keep up your focus and mentality. I truly believe that by allowing yourself treats every now and then, can actually help you to keep going and improve your progress! 

As long as you maintain your healthy eating for 80-90% of the time, a full-fat coffee or burger is not going to hinder your results. A lot of people even dedicate a cheat meal once a week to satisfy their cravings. Not only could this motivate you to eat clean for the rest of the week, but it can also help you to not feel as if you're missing out. 

So if you have a BBQ to go to, or a dinner with friends and family, you can relax and enjoy the meal you want. Being healthy doesn't mean you always have to stick to a salad at every meal, while people around you indulge! But by sticking to your goals for most of the time, enjoying the odd treat will help you enjoy your time out, instead of making you focus on what you 'can't have'. 

Good Things Come To Those Who Sweat

If you had told me a year ago that I would enjoy exercising, that I would enjoy that feeling of finishing a workout that I never believed I would be able to complete, I would have laughed in your face. 

When I exercise now though, I love the feeling of accomplishing something that is making me stronger, more powerful and most importantly, improving my health and fitness. Each time we sweat through exercise, we are getting our hearts pumping, getting the blood flow circulating and testing our mindsets. We are building up our muscles and improving our strength. 

I have found personally over these last few weeks that by doing the BBG workouts, my strength is already improving. If you're not familiar with the workouts, there are three a week that consist of four sets of movements with reps. These are circuits and you repeat both to make up the four sets. The weeks alternate so you repeat the moves from Week 1 in Week 3, Week 2 in Week 4 and so on. This is brilliant though especially when you repeat the circuits because you notice how much your body and muscles already adapt to complete the movements! 

Everybody's progress is different however, and sometimes you may need to adapt a movement if you are struggling to complete it. After all, any move is improving your form and fitness and you don't want to injure yourself if you are finding something a little difficult. Plus, imagine that satisfying feeling once you can complete it further down the line! 

So if you're doubting your progress, aim to get moving every day. No matter how big or small, every little bit of walking, running, cycling or jump lunges are all counting towards improving your fitness. 

Doubt Kills More Dreams Than Failure Ever Will

Surround yourself with like-minded people who will encourage you to achieve the goals you strive for. Don't let anyone tell you you're not good enough or that you won't ever reach your dreams. You can achieve your dreams and so much more. 

Sometimes the doubt that people plant in our minds can already hold us back before we've even had a chance to move forward. Everyone has a right to have a dream and to work towards making this a reality. Don't let anyone tell you otherwise. If anyone does hold you back, then you can agree to disagree, and prove them wrong by focusing on your own mind, your own opinions and your own goal. 

Take A Step Back In Order To Move Forward

For years I had a plan. I was goal-driven, working incredibly hard to get the best results not only in education but in my jobs too. Like most young people, I had my life mapped out, at least for the next ten years or so. 

However, it doesn't always work like that. Life throws curve balls at you and time seems to pass so quickly. It's how we deal with these curve balls and stop stressing or panicking if things don't always go according to plan. 

If you feel overwhelmed by work or money or just in general at the frantic world we find ourselves in, take a minute out of your day to step back. Find somewhere quiet to sit or lay down. Why do you feel so overwhelmed? What is it that you can do to actively change this? Can you talk to a friend or family member to help you? 

Communication is key to friendships and relationships. After all, most problems seem a lot less daunting once they are shared. A heavy burden weighing down on your shoulders can seem unbearable. It can build and build and effect your everyday life. Share the problem. Find ways of overcoming them so that you can get on with your life. That way you are not controlled by it, but you have taken control of the situation. 

"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it."

John Steinbeck

A New Year, A New Start

Sometimes we forget to take time out to just be. To sit and relax and take the time to stop worrying about everything. I feel like personally, I have not been myself for a long time. The once cheerful, happy and outgoing Amy has got buried under a tonne of work and stress which when you take a step back and look at from the outside, was pointless to even be fretting about. 

It's taken me about 8 long months to realise that I am far from the outgoing girl I used to be. I think personally, I had swept my feelings to the back of my mind and pretended that everything was the same. It was only when my sister came to visit that my feelings came flooding to the surface and I poured out my heart to her. She made me put things in perspective. She made me reassess my life and get back on the right track. She is my inspiration. My best friend. 

If I can learn anything from 2015, it's to communicate more with people. Yes, social media makes it easier to talk to people all over the world, but it also prevents us from speaking to people close to us. Take time to actually have a chat and you never know you may not feel as lonely when you can have a conversation face to face. 

Through this blog I hope to inspire even just one person to re-establish their relationship with themselves; to feed your body with the nutritional foods it really deserves, to enjoy exercise and to achieve happiness.