Friday, 18 September 2015

How Much Sugar?

500 Calories A Day = Sugar!

How much sugar are you consuming a day, and how many calories does that equate to in your daily eating habits?

According to a recent market research result, the average American is now consuming 126 grams of sugar a day - that equates to an extra 500 calories a day!

That is almost 32 teaspoons of sugar a day!

If those figures don't make you stop and think - WOW - then I'm unsure what will!

There is a lot of information within the media now about too much sugar in our diets, and the links between that and diabetes and weight gain is relatively common knowledge.

So how do you cut that sugar back? 

Firstly, you must accept that not all sugar is bad for us.  We need sugar within our daily diet, but it's the type of sugars that we incorporate that leads us to healthy choices. Sugar helps our brain and immune systems function, as it's the carbohydrates that are useful to us.

The issue becomes, how do you get the best bang for your buck!  That is, how do you get the most nutrient dense calories for the same amount of sugar.

For example, if you had a choice between a sweet/candy and a piece of fruit. The piece of fruit is going to be considered more nutrient dense, as you not only get the sugar, but also minerals, vitamins and fibre.  Whereas with the sweet/candy, you only get calories from the sugar.  Not so beneficial for your body.

By making some nutrient dense choices, you can still provide your body with the sugar it needs, while removing the sugar it doesn't need.

Where is the most sugar in the American diet?  Soda!!

Also considered processed foods as having a lot of added and hidden sugars.  These are placed into the foods to enhance the taste, and it also plays a role in preservation of the food (that is, it helps to keep the shelf life of the food intact).

So, where to start?

  • remove sugary soda drinks, swap with water, herbal teas
  • reduce/remove processed foods from  your diet, replace with a nutrient dense choice, such as the Isagenix Isalean shakes that I use, these provide 240 calories for a meal, with about 1/2 the sugar content of a piece of fruit.
  • replace sugary energy drinks, with a healthy sports drink that doesn't have the sugar content
  • replace your sugary snacks with a protein rich, nutrient dense snack, such as an Isalean bar

For more information on how to source these products, contact me now!

Image courtesy of Tuomas_Lehtinen at

Wednesday, 16 September 2015

How To Enjoy Fasting

As many of you know by now, I use a routine of fasting in my diet these days.

Many people ask me, how can you do it? Not eating for 1 or 2 days at a time? Don't you get angry? Don't you get hungry? Don't you feel faint?

Well, often, I'm so busy that I don't notice. But, sometimes there are days when I am facing food, writing up recipes, friends talking about what they're cooking, walking in a shopping centre and there's a food court, so many situations present us with images of food daily!

How do I manage this? There are some simple tips to follow when you're fasting:

  1. Follow a dedicated nutritional program that provides support throughout your fasting days
  2. Go for a walk in nature
  3. Take a relaxing bath
  4. Play some music
  5. Read a book
  6. Make a cup of herbal tea, ensure you have a pretty pot to make it in, make a ritual of it
  7. Go to the movies
  8. Pamper yourself as a reward
  9. Have an allowable treat (I have a dark chocolate infused with Green tea)

Easy when you have a plan

For more info:

Monday, 14 September 2015

Rise And Shine: Energise Your Body In The Morning

One of the hardest things, I'm told, is dragging that body out of the bed first thing in the morning!

Do you struggle with being energised in the mornings?  Usually getting up refreshed and excited about the day involves some planning, some routines, and something exciting to look forward too.

Here are some quick tips to get you moving

  1. Exercise during the day. Exercise and sleep work well together
  2. Early to bed, early to rise. Getting 7 - 8 hours sleep a night is a must!
  3. Change your late night snack to protein. Whey protein allows the body to recover while you sleep
  4. Turn down the heat in the bedroom.  Keep the room temperature around 60 F or 15 C overnight, too hot or too cold disturbs your sleep pattern
  5. Ditch the electronics. Turn all electronics off at least an hour before bedtime, allows you to fall asleep easier
  6. Stimulate on waking. Having a drink in the morning that stimulates your system can get you energised!

I always find that by waking with gratitude in my heart, makes me see the day in a different light and allows for positivity and energy to come pouring into my day.

I do this by ensuring I go to sleep at night, giving my gratitudes for all that has happened in my day, focusing on positiveness, and ensuring my brain goes to sleep to a good mood.  This allows my brain to work on these positives for the next 7 - 8 hours - result!

Tuesday, 8 September 2015

Where's Your Head?

When it comes to losing weight easily, there's a lot more to it than just the exercise and the change of eating habits.

It's also about changing your mindset.

Do you agree that sometimes you have what is known as a FAT HEAD?

What I mean by this, is that no matter how much your body shape changes, you still see the overweight person that began the journey?

One of the steps I undertook when I began my final journey into healthiness and ideal weight patterning, is that I began looking at mindfulness.

This includes a lot of different things, initially for me it was about being mindful of what I was eating.

Gradually it developed into being mindful of what I am grateful for, my Gratitude Diaries were born.

Seeing the world differently begins with just one step at a time.

I've found out about how to learn Mindfulness during the month of October, for free - and I want to share it with you here.

Enjoy your journey to Mindfulness

Friday, 4 September 2015

No Shirt, No Problem - Or Is It?

When you're hot and uncomfortable in the gym, do you wish you could remove your shirt?

This question was posed by a gym in Chiang Mai, and they are pro-shirt off!  So long as you're feeling comfortable, the blog states.

Well, some of the questions then posed are:

  1. Is that just for the men?
  2. Can you take off your shoes for training?
  3. What about your shorts??

As you can imagine, the idea of the shirt off for some bodies can create a few pictures in your mind you'd rather not have, BUT, then again, there are a few pictures in your mind that may just be fine!!

Have a read of the blog here and let me know your thoughts!!

Want to know more about working out and building muscle based on your nutrition? Ask me how

Saturday, 29 August 2015

Addicted to Food

Hello, my name's Sandra, and I'm addicted to food!

Making the first admission of addiction is difficult, as most addicts will tell us.

I was reading a great book this week, Bryce Courtney's Matthew Flinders Cat. It's essentially a book about a homeless man, his journey there and while there, as well as his journey away from there. All surrounded by addiction to alcohol.

There were several passages that made me reflect on how I see food.

I've mentioned before about how emotions can be tied up to what you eat, when you eat and how you eat.  All, for me, are a way to 'stuff down' the feelings that are threatening to surface.

This can become an addiction. A way of dealing with unpleasant feelings or thoughts.

How to break that addiction?

The first step is to admit that you use food as a crutch, or as a replacement to your emotions, that you stuff them down.

After that, it's finding out more about those emotions, and establishing a healthy eating regime to manage your choices.  We can do that together.

I know I'm not 'over' my addiction, you can never be over something like that. BUT I do know the triggers, and how to manage those feelings now. A big step forward, and because of that I've maintained my goal weight for nearly 2 years. AWESOME!!

For more information, or to contact me, check out my website,

Tuesday, 25 August 2015

It Takes One To Know One

How people see the world is often a reflection of how they see themselves. If they think that the world is just a cesspool of lies and deceit, then they themselves may be full of lies and deceit. Watch out for those people who are always telling you just how corrupt the rest of the world is. As the saying goes, “It takes one to know one.”

                         - David J. Lieberman

I enjoyed this quote. It makes me realise that when others comment about your weight, it's really their own reflection that they are seeing. Don't take it personally when others comment on your weight (whether bad or good), remember, they're on their own journey, and you are on your own journey.