Redefining Healthy and Five Easy Wins for a Happier Healthier YouThere is much said at the moment about the echo chambers we live in, and how they’re making us too insular.

It’s a bit of a contradiction though, because we’re also told that in order to live a happy life we must surround ourselves with like-minded people. Ones who share our values and contribute to our joy, not steal it.

However, in order to grow and truly flourish, we must never stop educating ourselves. We mustn’t be afraid to go against the grain, and not follow the crowd.

This means stepping out of our comfort zone, and exposing ourselves to (sometimes) uncomfortable truths. We then have to be willing to take those truths on-board, and make them beneficial to ourselves and our families.

We need to talk about the elephant in the kitchen: Sugar

There is little more annoying than being given conflicting information on what constitutes healthy eating. For years we were told that fat was evil should be avoided at all cost. It was hugely advocated that we should buy ready made fat free products, even though we now know they are loaded with sugar and/or artificial sweeteners.

This might be a revelation to some, but it’s the fat that makes the food taste good, and natural fats are great for us. It has recently come to light that the sugar industry have been manipulating us for years.

After my PCOS diagnosis in 2007, I was told by two doctors that I’d need fertility treatment to conceive. Not happy to just resign myself to this information, I did a ton of independent research. I found that there is a strong link between PCOS women, who are insulin resistant as I am, and type two diabetes. Bottom line was, if I didn’t get a handle on my sugar intake, then I would likely not see an improvement in my symptoms. Worse still, I could end up with diabetes later down the line. This awesome Ted Talk goes into depth about insulin resistance.    

redefining healthy and five easy wins for a happier healthier youFiguring I had nothing to lose, and everything to gain, I set about changing the way I ate. The first step was completely cutting out refined sugar, and replacing it with natural alternatives. I also excluded all pre-prepared food, unless I was eating out.

I’d never felt as healthy, but the best thing was falling pregnant with Polly in October 2008. Even though it meant buying a new wedding dress, I was more than happy to get married with a bump. Two more naturally conceived pregnancies followed within four years, and I don’t for a second think it was coincidental.  

If we want to be truly healthy, it is up to us, as individuals, to take control of our own health  

If we want to live a healthy life, we have to nourish ourselves well, which means making our own food out of fresh ingredients. This might seem like a major inconvenience in the short term, but it quickly becomes the norm. A friend of mine has a great saying.

“If it’s important, you’ll find the time. If it’s not, you’ll find an excuse.”  

We also have to be prepared to take a long hard look at the way we ‘treat’ ourselves. You only have to walk into a coffee shop to see that most people think nothing of having a slice of cake with their latte. Everything in moderation is wonderful for those who are able to show restraint, but most people I know will openly admit that they eat far too much sweet stuff. The fact is, it’s highly addictive, and very difficult to break free from. 

I can safely say that I noticed a world of difference both mentally and physically once I started eating less sugar and processed carbs. Food is medicine, and the sooner this becomes common knowledge the better 💗

Five easy wins to reduce your sugar intake, leaving you feeling truly healthy

Get your body burning fat in the morning

According to this recent article, most children start their day by eating a sugar laden breakfast. I’m sure the same is true for many adults too, and I’m almost certain that they are getting hungry way before lunchtime. When we eat sugar for breakfast, because it’s so addictive, we will chase our next hit of sugar all day long.

Eating fat and protein instead will get our bodies burning fat as it’s fuel, which keeps our blood sugars level. It’ll also help us not have mood swings, and keep us fuller for longer. Check out my recent post with some ideas for truly kick ass breakfasts.

Redefining Healthy and Five Easy Wins for a Happier Healthier You

some of the food I eat on a regular basis


Stop drinking sugar

We’ve all seen the infographics, detailing the shocking amount of sugar contained in a can of fizzy drink. But what about the shop bought juice made from concentrate?

What about the flavoured coffees with tons of syrup in them? What about the milkshakes and energy drinks that I see older school children drinking every day? None of these drinks will hydrate us, but they will almost certainly see us riding the blood sugar roller coaster.

Diet drinks are just as bad, as they almost always contain harmful chemical based sweeteners. Even freshly pressed fruit juices and smoothies contain lots of natural sugar, so should be limited. Ultimately it’s best to drink water. Sorry if that’s boring, but it’s true.       

Avoid supermarket free from products like the plague 

Having allergies and intolerance mean that you can’t eat certain things, and always have to miss out on the exciting food. I rode the merry-go-round of misery, otherwise known as exclusion diets, for years. It started in 2002 when I cut out dairy, and over the course of the next decade, I became intolerant of many different foods.

I learnt very early on not to trust supermarket free from products. Not only do they usually cost a small fortune, they are more often than not poor quality from a nutritional point of view. It sickens me that desperate people on exclusion diets are being ripped off as much as they are. If you need to eat free from, it is, without doubt, best to make your own food. 

Check out the Free From Fairy’s gluten free, rice free flour blend. Which is super versatile, and makes free from baking as easy as if you were using a wheat based flour. Vicki also has a ton of information on her site about living gluten free, as her daughter is a coeliac.            

Scrutinise every single label of every single product you buy

I will never understand why so many people choose not to read the labels when they are buying their food. It literally astounds me. When Polly was diagnosed allergic to corn and all it’s derivatives, when she was two and a half, I had to learn a new language. Corn is cheap to produce, and high fructose corn syrup is sweeter than table sugar. Therefore, it is used a lot in processed food, because lets face it, sweet things taste great.

Here’s the thing though, it’s not just corn or maize that you have to be aware of, if you want to exclude it from your diet. Corn comes in many disguises, and is often sneaked into a product several times. Check this list out for all the ingredients they derive from corn – it’s exceptionally eye opening. A good rule of thumb is this: avoid ingredients that you can’t pronounce the name of, because chances are they aren’t going to be good for you.

Get in the kitchen

There are no quick fixes or massive shortcuts, but there are things you can do to save time. Batch cooking several meals and freezing them (if you have the space) is a great way to lower stress when you’re starting out. Soups, stews and curries are ridiculously easy to throw together in one pot. Keep it as simple as you can at first, then get adventurous once you have more time.

You really don’t need to have tons of money to be able to cook. In fact I save a fortune by making all our food from scratch. Check out my food archive, which has tons of recipes in it.

I’ll leave you with my fail safe beef stew. I defy you to cook this meal and tell me that (a) it didn’t taste great, and (b) wasn’t silly easy to make!

Kick ass breakfasts that won't have you riding the blood sugar rollercoaster They say that breakfast is the most important meal of the day, but it’s absolutely imperative that you eat the right kind of breakfast.

You probably don’t need me to tell you that sugar laden cereal, or toast with sugary spread on the top is not a sustaining meal.

Apart from anything else, when we start our morning like this, it’ll have us riding the blood sugar rollercoaster all day long. We’ll crave more sugar, and probably be reaching for the biscuits or cakes before lunchtime, and again afterwards. 

Fat burning breakfasts are the best type

The healthiest among us would struggle with fatigue if we’re eating tons of sugar, and for those of us with conditions that cause insulin resistance, such as PCOS, it’s just asking for trouble.

I’m not here to bamboozle you with science (if only I were capable of that), all I can do is share my own personal experiences. What I can say, is that I noticed an immediate improvement in my energy levels once I switched to eating fat burning breakfasts almost five years ago.

In a nutshell, meals consisting mostly of fat and protein, rather than carbohydrates, take longer to move through the body, which means they keep us fuller for longer. This recent article in the New York Times explains how the sugar industry have been lying to us over ‘fat being bad’ for years, and makes for sobering reading. Here are my top fat burning breakfasts, hope you enjoy them.

Onion sauteed in coconut oil and sea salt, half an avocado and three lightly cooked egg yolks

awesome breakfast that doesn't have you riding the blood sugar rollercoaster number oneProviding they’ve come from chickens who roam freely, and aren’t being given a ton of antibiotics, eggs yolks are one of the most nutrient dense foods on the entire planet.

Egg yolks are an all round immune boosting superfood, chock full of goodness. Among other things, they are a fantastic natural source of Vitamins A, B12, D and E. Take a look at this brilliant article for more details.

Did you know that it’s the white that causes most of those who are intolerant of egg their problems? Polly’s allergy nurse told me this years ago. I find it absolutely incredulous that anyone could throw away the delicious yolk, and make themselves an egg white omelette!

Cashew and courgette pancakes

awesome breakfast that doesn't have you riding the blood sugar rollercoaster number twoThis might sound like a strange concoction, but trust me these pancakes are absolutely delicious, especially if you’re hankering after something sweet.

Simply whizz up two eggs, half a courgette, a handful of cashew nuts and a dash of vanilla into liquid, then fry as you would regular pancakes. Just go easy on the toppings, I’d suggest a slathering of butter and no more than a small drizzle (1/2 tsp) of honey or maple syrup.

awesome breakfast that doesn't have you riding the blood sugar rollercoaster number three

Pork belly, slow cooked for a few hours with apple cider vinegar, onions and garlic

Bacon’s great, but in my humble opinion, pork belly is so much tastier. Also unless you’re making it from scratch (like I did here), bacon is usually loaded with excess salt and nitrates. Pork belly is completely natural, and takes minimal effort to cook up a big batch. Just thinking about this dish is making my mouth water!

Perfectly boiled eggs

perfect-eggsThe simplest breakfast of them all, and one for those who are strapped for time, is the humble and much underrated boiled egg. I like my yolks runnier than the rest of my household are comfortable with, so I boil mine for three minutes if the eggs are small and four if they’re large. My favourite toppings are raw salted butter, or coconut oil and sea salt. 

What’s your favourite breakfast?