A MINI WELLNESS GUIDE

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 fnd on
our site, weve put together a bonus ebook for you to enjoy. Inside youll fnd
recipes, details of our next 8-Week Program to help you quit sugar for life (if
youre 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 info@iquitsugar.com.
Welcome to the IQS Community!
Much wellness to you,
We love us some coconut at I Quit Sugar HQ. We throw
coconut fakes in our Coco-Nutty Granola, we use coconut
milk in our Raw Chocolate Cheesecake and dont even get
us started on our obsession with Coconut oil.
The reason they call it the tree of life.
Coconuts boast a bevy of health benefts, most of which
are attributed to their high levels of saturated fat (the
good stuff). Almost 50 per cent of the coconuts fatty acid
profle can be attributed to lauric acid - an anti-fungal,
anti-viral and anti-protozoa miracle ingredient, which
in a (coco) nutshell means theyre great for our immunity.
Coconuts are also a balanced protein, high in dietary fbre
and a brilliant source of energy.
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But perhaps the most endearing quality of
the coconut is that its been used among
island populations for nourishment and
medicinal purposes for generations, while
the rate of cardiovascular disease in those
communities remains low.
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Heres a little rundown on the types of coconut we love
to use:
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Coconut oil is extracted from the meat of matured coconuts harvested from the
coconut 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 (unrefned),
virgin coconut oil.
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Coconut butter is the fesh of the coconut which has been ground into a butter. It is
creamier than the oil and makes a great dairy-free spread.
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Coconut fakes are the dried, faked meat of the coconut. They can be enjoyed raw or
lightly toasted and make a great textural addition to recipes.
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Desiccated coconut is coconut meat that has been shredded or faked, and then dried
to remove as much moisture as possible. Of all the forms of dried coconut this is
generally the fnest.
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Shredded coconut is similar to desiccated coconut but has a coarser texture. We use it
as a coating for our Sugar-Free Lamingtons.
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Fresh coconut water is the tasty, clear liquid inside young coconuts. It is full of fve key
electrolytes making it great for hydration and it transports you to an island holiday with
every sip. Coconut water also comes bottled or packaged for convenience.
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Coconut milk is the liquid that comes from the grated meat of a coconut. The rich taste
of the milk can be attributed to the high saturated fat and oil content. Coconut milk is
great added to curries but also makes a delicious dairy-free milk alternative.
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Coconut cream is 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.
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Coconut four is made by dehydrating coconut meat then grinding it into four. Its a
great gluten-free alternative, with fewer carbohydrates than many other fours and a
signifcantly higher fbre and protein content.
A note on preservatives:
If you are particularly sensitive to preservatives avoid any dried or tinned
forms of coconut that arent preservative free and organic. There are some
troublesome preservatives such as sulphites 220-228 that are found in most
packaged foods. Sulphites are known to cause infammation and allergic
reactions when ingested.
IQUITSUGAR.COM IQUITSUGAR.COM | A MINI WELLNESS GUIDE 5 4
1. Aim to go to bed earlier: Did you know you get the best sleep between the hours
of 10pm and midnight? While a good nights sleep helps maintain a balance of the
hormones that make you feel hungry (ghrelin) and full (leptin), a restless sleep can
disturb this balance and have you reaching for a sugary hit hello 3pm chocolate bar!
You can fnd 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 for
feeling well.
4. Meditate: Its not all about sitting in lotus and clearing your mind of all thoughts. Even
a couple of deep breaths can make a world of difference. Or why not try your hand at
guided meditation with these great meditation apps.
5. Cut the gluten: Gluten is a very hard-to-digest protein and even those who dont have an
intolerance will fnd 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 of
these gluten-free recipes.
6. Swap running for walking: Taking a gentler approach to exercise doesnt mean
compromising your ftness or weight loss efforts. Sarah discusses her new approach to
ftness here and how taking a gentler approach may be more benefcial to weight loss
here.
7. Switch coffee for chai: Weve discussed the pros and cons for coffee here. Most of you are
drinking 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 nourish
your body on a cellular level and studies show that catching up with a friend will enhance
and extend your life expectancy.
9. Try fermented foods: This is a sure-fre way to heal your gut. When your gut is in good
working order your overall health improves. Here are seven more reasons to enjoy
fermented foods.
9 ways
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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 a
comfortable cross-legged seated position
and raise your arms overhead into a V
shape. Relax your shoulder blades down
through your spine and reach out through
your fngertips. Close your eyes and
breathe deeply for a total of 10 breaths.
2. Head to knee forward bend: Sit up tall
with your shoulders above your hips.
Extend your left leg straight out in front
of you. Bend your right knee and place
the top of your right foot on the crease
of your left hip. Fold your torso forward
over your legs, keeping your spine long.
Repeat on other side.
3. Seated shin hug: Hug your right knee
with your arms. Lengthen your torso
and sit up tall. Relax your shoulder
blades down through your spine. Sway
from side to side to open up your hip.
Repeat on other side.
4. Compass: Press your hand under your
right calf and bring your right leg to rest
on top of your shoulder. Grab your right
foot with your left hand. Lean right, look
under your left arm and gaze upward.
Straighten leg and open your torso
upward and toward your left. Repeat on
the other side.
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Recipes
IQUITSUGAR.COM IQUITSUGAR.COM | A MINI WELLNESS GUIDE 9 8
Healthy Bounty Bars
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1 cup coconut milk
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4 tablespoons rice malt syrup
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3 tablespoons coconut oil
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2 cups desiccated coconut
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pinch of sea salt
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1 cup coconut oil
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1/2 cup raw cacao powder
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2 tablespoons rice malt syrup
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pinch of sea salt
1. Start with the coconut flling. Place
the coconut milk, rice malt syrup
and 1 tablespoon coconut oil in a
medium sized saucepan. Over a low
heat, stir the ingredients together
until combined. Mix through desiccated coconut.
2. Line a slice tray or container with baking paper. Press the coconut mixture into the pan
so that it is about 1.5cm thick. Refrigerate until coconut flling has set.
3. Once completely set, cut the coconut flling into bars. Cool in the freezer until very cold
(this will make the chocolate coating step easier).
4. For the chocolate: place all ingredients in a double boiler, stirring until smooth/
combined. Allow to cool slightly.
5. Coat the coconut bars with the frst layer of chocolate. Place on a tray lined with baking
paper and refrigerate until set. When completely set, coat the bars with a second layer
of chocolate. Allow to cool in the fridge for 5-10 minutes before serving.
Preparation time: 1 hour
Cooking time: 5 minutes
MAKES
16
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Fruit-Free Bliss Balls
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1 cup mixed raw nuts
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1 cup oats
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1/4 cup cacao powder
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1 teaspoon ground cinnamon
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1 teaspoon maca powder
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1 tablespoon vanilla protein
powder
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pinch sea salt
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2 tablespoons rice malt syrup
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2/3 cups nut butter
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2-3 tablespoons unsweetened
almond milk
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desiccated coconut (for rolling)
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raw cacao powder (for rolling)
1. Place nuts and oats in a food processor and process until coarsely chopped. The mix
should 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 dry
ingredients, using your hands to rub the ingredients together.
4. The mix should be quite dry and will not stick together. Gradually add in the almond
milk, 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 minutes MAKES
20
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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Leftover Veggie Bread
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1 cup almond meal
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1 cup buckwheat four (or gluten
free four of your choice
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2 teaspoons baking powder
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2 teaspoons ground cinnamon
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1 tablespoon chia seeds
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1 cup walnuts, chopped
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2 carrots, grated
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2 zucchinis, grated
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1 cup mashed sweet potato or
pumpkin
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2 eggs, lightly beaten
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1/4 cup coconut oil, melted
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1 tablespoon rice malt syrup, optional
1. Preheat oven to 180C / 350F/ Gas Mark 4. Grease a loaf pan (we use a medium loaf
pan 240 x132 x 63.5mm) and line with baking paper.
2. In a large bowl, mix almond meal, four, baking powder, cinnamon, chia seeds and
walnuts until well combined.
3. In a separate bowl, combine carrot, zucchini, sweet potato or pumpkin, eggs, oil and
rice malt syrup.
4. Pour wet ingredients into dry ingredients and combine mixture.
5. Transfer to prepared loaf pan and cook in preheated oven for 60 - 90 minutes. The
cooking time will vary so check it after an hour by inserting a skewer into the centre of
the bread. If it comes out clean your bread is ready.
6. Allow to cool for 10 minutes before removing from pan.
Preparation time: 15 minutes
Cooking time: 1 hour 30 minutes
SERVES
2
This recipe can be enjoyed savoury or sweet, its so versatile. Try a thick slice smothered in cottage
cheese with a sprinkle of cinnamon, or a layer of nut butter, a drizzle of tahini, or a few slices of
avocado. If youd prefer it more savoury than sweet, omit the rice malt syrup and enjoy it topped
with a poached egg.
IQUITSUGAR.COM IQUITSUGAR.COM | A MINI WELLNESS GUIDE 11 10
Learn how to quit sugar, lose weight
and feel brighter - for good.
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Daily meal plans (you can even choose a vegetarian meal plan).
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Forums with leading experts.
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Webinars with me.
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My motivational videos.
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Nifty tips, tricks and ideas to keep you on track.
Everybody starts and fnishes together on the 8-Week Program.
FIND OUT MORE HERE!
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