A Mini Wellness Guide

8/10/2019 A Mini Wellness Guide

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A MINI WELLNESS GUIDE


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Dearest Friend,

Thanks for subscribing to I Quit Sugars weekly newsletters.

As a welcome gift, and to give you a little taste of what youll regularly nd onour site, weve put together a bonus ebook for you to enjoy. Inside youll ndrecipes, details of our next 8-Week Programto help you quit sugar for life (ifyoure considering signing up) and a host of tips and tricks to help you feel well -starting today.

The IQS Team and I are thrilled to have you on board. If you have any questions,please email [email protected].

Welcome to the IQS Community!

Much wellness to you,
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Heres a little rundown on the types of coconut we loveto use:

* Coconut oilis extracted from the meat of matured coconuts harvested from thecoconut palm. At room temperature this oil becomes liquid, and when cooled it hardens

to a solid state. When choosing a brand always opt for organic, cold pressed (unrened),virgin coconut oil.

* Coconut butteris the esh of the coconut which has been ground into a butter. It iscreamier than the oil and makes a great dairy-free spread.

* Coconut akesare the dried, aked meat of the coconut. They can be enjoyed raw orlightly toasted and make a great textural addition to recipes.

* Desiccated coconutis coconut meat that has been shredded or aked, and then driedto remove as much moisture as possible. Of all the forms of dried coconut this isgenerally the nest.

* Shredded coconutis similar to desiccated coconut but has a coarser texture. We use itas a coating for our Sugar-Free Lamingtons.

* Fresh coconut wateris the tasty, clear liquid inside young coconuts. It is full of ve keyelectrolytes making it great for hydration and it transports you to an island holiday withevery sip. Coconut water also comes bottled or packaged for convenience.

* Coconut milkis the liquid that comes from the grated meat of a coconut. The rich tasteof the milk can be attributed to the high saturated fat and oil content. Coconut milk isgreat added to curries but also makes a delicious dairy-free milk alternative.

* Coconut creamis very similar to coconut milk but contains less water giving it a thicker,paste-like texture. Its often used in savoury curries or sweet desserts.

* Coconut ouris made by dehydrating coconut meat then grinding it into our. Its agreat gluten-free alternative, with fewer carbohydrates than many other ours and asignicantly higher bre and protein content.

A note on preservatives:

If you are particularly sensitive to preservatives avoid any dried or tinnedforms of coconut that arent preservative free and organic. There are sometroublesome preservatives such as sulphites 220-228 that are found in most

packaged foods. Sulphites are known to cause inammation and allergicreactions when ingested.
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1. Aim to go to bed earlier: Did you know you get the best sleep between the hoursof 10pm and midnight? While a good nights sleep helps maintain a balance of thehormones that make you feel hungry (ghrelin) and full (leptin), a restless sleep candisturb this balance and have you reaching for a sugary hit hello 3pm chocolate bar!You can nd some natural tips to help you sleep better here.

2. Move daily: Even if its for just 20 minutes. Sarah is big on this concept. Its the daily

part that matters. Do it to feel good and clear in the head. Not to lose weight.

3. Crowd out:Fill up on nutrient-dense green vegetables. Its our number one rule forfeeling well.

4. Meditate: Its not all about sitting in lotus and clearing your mind of all thoughts. Evena couple of deep breaths can make a world of difference. Or why not try your hand atguided meditation with these great meditation apps.

5. Cut the gluten:Gluten is a very hard-to-digest protein and even those who dont have anintolerance will nd it very taxing on their digestive system. Cutting gluten will mean that

the body is expending less energy and can give it a chance to rest and heal. Try some ofthese gluten-free recipes.

6. Swap running for walking: Taking a gentler approach to exercise doesnt meancompromising your tness or weight loss efforts. Sarah discusses her new approach totness hereand how taking a gentler approach may be more benecial to weight losshere.

7. Switch coffee for chai:Weve discussed the pros and cons for coffee here. Most of you aredrinking too much coffee. This will exhaust your adrenals and, instead of waking you up,ends up making you feel exhausted. Try swapping your morning cuppa for one of these

alternatives. Our current favourite is chai tea with almond milk.

8. Meet a friend outdoors:This works in two ways. A good dose of vitamin D will nourishyour body on a cellular level and studiesshow that catching up with a friend will enhanceand extend your life expectancy.

9. Try fermented foods: This is a sure-re way to heal your gut. When your gut is in goodworking order your overall health improves. Hereare seven more reasons to enjoyfermented foods.

9

ways

tofeelB

ettertoday!
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MOVEMENT

Detox from sugar with these four yoga poses, proven to kick your sugar cravings backside.

Stay in all poses for 10 deep breaths.

1. Seated meditation arms in V: Start in acomfortable cross-legged seated positionand raise your arms overhead into a Vshape. Relax your shoulder blades down

through your spine and reach out throughyour fngertips. Close your eyes and

breathe deeply for a total of 10 breaths.

2. Head to knee forward bend:Sit up tallwith your shoulders above your hips.Extend your left leg straight out in frontof you. Bend your right knee and place

the top of your right foot on the creaseof your left hip. Fold your torso forwardover your legs, keeping your spine long.Repeat on other side.

3. Seated shin hug: Hug your right kneewith your arms. Lengthen your torsoand sit up tall. Relax your shoulderblades down through your spine. Sway

from side to side to open up your hip.Repeat on other side.

4. Compass:Press your hand under yourright calf and bring your right leg to reston top of your shoulder. Grab your rightfoot with your left hand. Lean right, look

under your left arm and gaze upward.Straighten leg and open your torsoupward and toward your left. Repeat onthe other side.
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Recipes
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Fruit-Free Bliss Balls

* 1 cup mixed raw nuts

* 1 cup oats

* 1/4 cup cacao powder

* 1 teaspoon ground cinnamon

* 1 teaspoon maca powder

* 1 tablespoon vanilla proteinpowder

* pinch sea salt

* 2 tablespoons rice malt syrup

* 2/3 cups nut butter

* 2-3 tablespoons unsweetenedalmond milk

* desiccated coconut (for rolling)

* raw cacao powder (for rolling)

1. Place nuts and oats in a food processor and process until coarsely chopped. The mixshould be slightly chunky to help hold the balls together.

2. Place nut and oat mixture in a large mixing bowl and stir through the cacao, cinnamon,maca, protein powder and salt.

3. In a separate bowl, combine the nut butter and rice malt syrup. Add this to the dryingredients, using your hands to rub the ingredients together.

4. The mix should be quite dry and will not stick together. Gradually add in the almondmilk, using your hands to work the moisture through the mixture.

5. Once mix starts to come together, shape mixture into balls.

6. Roll in desiccated coconut and raw cacao and store in an airtight container in the fridge.

Preparation time: 15 minutesMAKES20

Make up a batch of these on Sunday night and youll have a protein-rich snack for the rest of the week.
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* Nifty tips, tricks and ideas to keep you on track.

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A Mini Wellness Guide