Innholdsfortegnelse for Sugar Detox i Your Guide to Success

CELERIAC BAKE: When you bake celeriac, it gets a nice sweet flavour and its slightly bitter taste disappears. Kept in the fridge, it will also retain sweetness. Too warm a storage temperature, on the other hand, will cause the fibrous vegetable to lose its sweetness. BENEFITS: Celery is rich in antioxidants and dietary fibre, which together are your defense against bowel cancer and strengthen your immune system. USE THEM: In soups, or as a substitute for potatoes in mashes, in vegetarian steaks, stews and stuffing and finely-grated raw. ONIONS SAUTE: When the onion cooks in the pan, the sulphur-containing compounds partially evaporate and the onion's fructans, which are large sugary molecules, are converted into sweet-tasting sugars when heated. You can also caramelize the onions in a pan with a little…

Having a smoothie in the morning is delicious, and a large latte is a great way to wake yourself up. In the afternoon, it's easy to down half a litre of cola at work, and after a workout, a protein shake is a must for muscle recovery. At home on the balcony, it's great to have an ice-cold beer in the evening sun, and why not have a glass of wine with dinner...? Less satisfying It's easy to put on weight if you're not careful, though. Firstly, there isn't as much focus on how many calories are hidden in drinks as there is in food. Secondly, liquid calories are less filling than the same amount of calories in solid form. Our appetite regulation doesn't recognise calories from drinks in the…

It's so easy to eat more sugar than we realise. Sugar granules are not only a major ingredient in cakes, sweets and other tempting treats, but are also used to add flavour to seemingly healthy foods. Who would think that bread and fruit yoghurt, for example, can contain lots of sugar? On average, we eat about 55 grams of sugar a day. This is actually in line with the authorities' recommended amount. There's no doubt, however, that there's a lot to gain by reducing our sugar consumption further. Sugar is an unwanted source of calories that provide no nutritional value. At the same time, sugar can send our blood sugar levels on a roller-coaster that can damage our health, and cause blood clots, for example. Few of us have the…

● WHOOPIE PIES Vanilla-lemon and chocolate-mint 12 pieces (6 of each kind) VANILLA-LEMON-base ● 100 g/3½ oz fine almond flour● ¼ tsp stevia● 2 tsp agave syrup● ½ tsp vanilla powder● 1 large egg● 2 tbsp coconut oil● ½ tsp baking powder CHOCOLATE-MINT base ● 100 g/3½ oz fine almond flour● ¼ tsp stevia● 3 tsp agave syrup● ½ tsp vanilla powder● 2 tsp cocoa powder● 1 egg● 2 tbsp coconut oil● ½ tsp baking soda Cream, basic recipe ● 200 g/7 oz Philadelphia Light● 2/3 tsp stevia● ½ tsp vanilla powder Extras for the chocolate cream ● 2 bunches of finely-chopped mint Extra for the vanilla cream: ● 1 organic lemon, zest and juice Mix all ingredients for the bases together in a food processor. Place each flavour of…

TAKING YOUR ENERGY BOOST WITH YOU Put your boost in a thermos. This will keep it fresh and cold. You can keep the topping in a small box to add later. SUNSHINE BOOST 1 serving ● 100 g/3½ oz frozen mango● Zest from ¼ organic lemon● 1 large tbsp whey protein powder● 100 ml/3½ fl oz almond milk● 1 tsp almond butter Topping ● 6 almonds● 1 tbsp pomegranate seeds● 1 slice of mango● 1 tsp freeze-dried sea buckthorn berries● Grated organic lemon zest Blend all the ingredients. Pour into a bowl, garnish and eat. Nutritional content per serving: Energy: 269 kcal ● Protein: 16 g ● Carbohydrates: 28 g ● Fat: 11 g ● Dietary fibre: 4.9 g BERRY BOOST 1 serving ● 50 g/1¾ oz frozen strawberries● 50…

CHOCO-NUT BARS WITH CRANBERRIES 20 slices ● 120 g/4¼ oz coconut oil (200 ml/7 fl oz, melted)● 40 g/1½ oz cocoa powder● ½ tsp vanilla● ⅔ tsp stevia, in powdered form● 40 g/1½ oz almonds● 40 g/1½ oz roughly crushed pecans● 40 g/1½ oz roughly crushed walnuts● 40 g/1½ oz unsalted peanuts● 40 g/1½ oz dried cranberries Place whole almonds, crushed nuts and cranberries on baking paper in a baking tray. Melt the coconut oil and add the cocoa powder, vanilla and stevia to the melted oil. Stir well. Pour the cocoa oil over the nut-cranberry mixture and stir the it a little with a spoon, so that everything is covered. Chill the mixture and then cut it into 20 slices when it is completely cooled and firm. Store in…

If you think you've got an extra frown line on your forehead from all the food you've shovelled in over Easter, topped with the kids' delicious giant milk chocolate Easter eggs, it might be mostly out of concern. But you risk the wrinkle staying permanently. Researchers have realised just how damaging sugar and other fast-digesting carbohydrates are to your skin's elasticity. In fact, they consider sugar to be one of your skin's worst villains, making it thin, saggy and wrinkly. In other words, prematurely ageing your appearance. The conclusion is clear: if you would like to fight wrinkles and keep your skin looking younger for longer, avoid sweets, white bread, pasta and rice. And avoid the temptation of munching Easter eggs next year. A study of 600 Dutch people concludes…

They are everywhere. In chewing gum, soft drinks, yoghurt, jam, sweets and many other products where you want the sweet taste but don't want the calories. Pretty brilliant – if it wasn't for all the rumours that sweeteners can cause cancer and diabetes, make you fat and damage your gut bacteria. Artificial sweeteners divide opinion. Many people hate them with a passion, while others can hardly imagine life without the calorie-friendly sugar alternatives. And finally, there are those who simply accept the industry's generous use of sweeteners in everything from food and drink to toothpaste and chewing gum. Exactly which substances are used depends on the individual product. Often manufacturers combine several different sweeteners to get around the obvious problem; that they don't taste like sugar. Some of them have…

Don’t forget to go for a run tonight! Eat six portions of coarse greens today! If wagging your finger at yourself isn’t having the desired effect, maybe you should try ‘nudging’ yourself into your running shoes and veg basket instead. In other words, learn to gently steer yourself into choosing the right thing to do without really thinking about it. In simple terms, nudging is about trying to push our choices and behaviour in a certain direction, through small, subtle nudges that catch our attention, rather than coercion and finger-wagging. Our daily lives are full of choices, most of which we make almost automatically as a matter of routine. It’s these subconscious habits that nudging tries to push in a better direction. One of the most famous nudges comes from…

Easy, healthy chocolate cake 12 SLICES 1 banana Topping 100 g/3½ oz dates 1. Warm the oven to 180ºC/350ºF/Gas Mark 4. 2. Blend the banana, eggs and dates and fold into the dry ingredients. Pour into an oven proof dish (14 x 24 cm). 3. Bake for 30 minutes. Leave to cool. 4. Make the topping by blending the dates, cocoa and water together. Spread on the cooled cake and serve with fresh berries. Cooking time: 50 minutes. Nutritional content per slice: Energy: 137 kcal • Protein: 4 g • Fat: 6 g • Carbohydrates: 18 g • Dietary fibre: 2 g TIP! If you want to save even more calories, you can easily omit the topping. The cake tastes really good without it. Healthy banana bread 1 LOAF/10 SLICES…

THESE TWO FOR DESSERT... ● COURGETTE AND BANANA MUFFINS 10 pieces ● 1 very ripe banana● 3 eggs● 1 tsp stevia● ½ tsp vanilla● 2 tsp ground cinnamon● 2 tsp cardamom seeds● ¼ tsp ground ginger● 100 ml/3½ fl oz rapeseed oil● 1 courgette● 300 g/10½ oz wholemeal rice flour● 100 g/ 3½ oz almonds● 3 tbsp freeze-dried blueberries or 50 g/1¾ oz dried apricots Mash the banana and finely grate the courgette, then squeeze out the liquid. Add the eggs and whisk together for one minute. Add the remaining ingredients and beat until smooth. Divide the mixture into ten muffin moulds and bake at 180°C/350°F/Gas Mark 4 for 25 minutes. Nutritional content per serving: Kcal: 169 kcal ● Protein: 4.4 g ● Carbohydrates: 8.4 g ● Fat: 13.5 g…

“Choose the sugar, you think tastes best, and which best suits what you need it for. And use it as the sweetening agent that it is.” White sugar is indispensable in a cake, honey tastes great in tea, and what's an Irish coffee without brown sugar? Each sugar variety has its own unique strength, flavour and appearance. But are they equally unhealthy? Sugar in the form we're talking about here, such as cane sugar, brown sugar and syrup, is so-called added sugar because, simply put, it's sugar that you can add to food − as opposed to the sugar that is naturally found in fruits, vegetables and grains. Natural or not, too much sweetness is unhealthy. It increases the risk of obesity because you consume calories that don't fill you…

Cell biologist and biochemist Lewis C Cantley never consumes fructose. A bit of fresh fruit is okay for dessert, but neither fruit juice, regular sugar (which contains fructose) nor foods with added sugar pass his lips. After years of research into the effects of fructose on health and appetite, he is convinced that this choice is the key to a healthy and slender life – without too much fat on his stomach cluttering around his intestines. "Fructose is addictive and has no other effect than to store fat. It takes a few months to wean the body off sugar, but once you have, it's easier to regulate your weight and appetite," he says. Cantley bases his claims on research into the brain and liver's response to fructose, which is found…

It's easy to lose focus when we're hit by a dietary wave. One of the many health tsunamis that can throw us into deep water is the detox wave. The idea of flushing your body of toxins is quite enticing. Unfortunately, as you may have read on the previous pages, there's no magic diet that can clear waste from your body instantly, and a quick juice or soup cleanse won't reset your metabolism or radically change your gut flora. Sometimes, however, it's good to give your body a break for a little while – to take a holiday from old habits. A habit is like a well-trodden path that you follow without even realising it. When you consciously choose a different path, something happens – especially mentally. Press reset When…

● BERRY PANCAKES with lemon and a blueberry cream 2 SERVINGS Pancake batter ● 1 banana, ripe and with brown spots● 2 eggs● 150 g/5¼ oz oats● ½ tsp vanilla powder● 1/3 tsp baking powder● Zest from ½ organic lemon, finely grated● 1 tbsp lemon, juice● 50 g/1¾ oz blueberries, fresh or frozen● ½ tsp coconut oil, for frying Blueberry cream● 50 g/1¾ oz blueberries, frozen● 100 ml/3½ fl oz skyr● 1/3 tsp vanilla powder● 2 tbsp lemon, juice● Zest from ½ organic lemon, finely grated● ½ tbsp acacia honey Toppings ● 50 g/1¾ oz blueberries● 5 g/¼ oz dark chocolate 70 %, grated 1. Blend all the pancake ingredients except the blueberries. Let the batter rest for five to ten minutes. 2. Heat a frying pan and melt a…

● CHOCOLATE MOUSSE with avocado and roasted hazelnuts 2 servings ● 1 large avocado● 3 fresh dates (remember to remove the stones)● 20 g/¾ oz hazelnuts● 20 g/¾ oz dark chocolate, 70%● 1 organic lime (juice and zest)● 25 ml/1 fl oz soya milk● 2 tbs cocoa powder● 1 tsp vanilla powder● 1/6 tsp stevia● A handful of fresh mint Garnish: ● fresh mint and hazelnuts Spread the hazelnuts on a baking sheet, and bake at 175°C/345°F/ Gas Mark 3 for 15 minutes. Put all the ingredients in a blender and mix together to a silky smooth texture; it takes a couple of minutes. If you think the taste is slightly bitter, add more vanilla powder and stevia. Nutritional content per serving: Energy: 396.5 kcal ● Protein: 6.5 g ● Carbohydrates: 36.5 g…