Day1 - Quit Sugar 8 week program

My little man helping mum peel almonds

As expected today was a good day. 

Motivation - high

Energy Levels - great

Weight 72.4kgs

Gross Detoxy feelings - none

Sugary foods consumed - soy milk in my morning latte

 

Tough spot -  I did have a moment this afternoon at a friend's house when I was offered some bran cake which sounded oh-so-healthy but alas there was sugar in it.  So I waited until I got home and had a latte with A2 milk and one of the zest n' poppy sugar free bikkies that I made yesterday and felt great.  Even while making the kids popcorn I didn't feel the urge to snack away the afternoon as has been my style lately.

 

I weighed in this morning as well just to keep an eye on what's happening weight wise.  While weight loss isn't my ultimate goal I am really curious to see what happens on the scales and as long as I can keep my exercise levels up I should be losing fat instead of muscle.

 

The chia pudding that I mentioned I had made for this morning's breakfast I thought was really tasty and filling and my husband thought is wasn't too bad but the kids weren't loving it so I am going to have a play with it to see if I can make it more palateable for the kids.  I'll let you know how I go. 

 

The chickpea bombs again were enjoyed by my husband but not so much by my 6 year old but I had a proud mum moment when she explained that although she didn't love them she still ate them because she had swimming at school today and she needed the energy.  That's my clever girl!!

 

The little man and I peeled our almonds this morning and have had them in the oven ever since.  Can't wait to try these tomorrow when they are properly dried out.

 

Here's how we did it

 

Activated Almonds

 1 cup almonds

enough water to cover almonds and an extra 1" at the top

1tbs Apple Cider Vinegar

Salt to taste (we used Himalayan Rock Salt but it's up to you)

 

Cover almonds with water and leave to soak overnight

In the morning peel off the skins, so that you have blanched almonds

Place almonds in a bowl and mix through vinegar and salt.

Place in the oven on he lowest setting you have and cook for 12-24hrs or whenever they feel crunchy.

 

(adapted from the I Quit Sugar e-cookbook)

 

 

Healthy Homemade Muesli Bites - A Great School Snack

With my oldest starting school this week I am keen to find lunchbox additions that contain healthy ingredients and that I can make myself to ensure less nasty additives.  While searching the internet for suitable recipes I came across a muesli bar recipe that looked not too bad but it contained not only honey but also sugar and butter.  This was close to what I had in mind but not quite as the amount of sugar and unhealthy saturated fat was not what I wanted for our little girl's school lunch box.

I decided to attempt this recipe but with a couple of changes.  Firstly instead of the 1/2 cup of honey and 1/2 cup of brown sugar in the recipe I added only 3/4 cup of honey.  While honey is still a sugar it has a lower GI rating than sugar and contains many more health benefits and nutritional benefits. (See Health Benefits of Honey for more info).

I also switched the 125gms of butter which is high in unhealthy saturated fats (Long Chain Fatty Acid or LCFA) for 125gms of coconut oil which is high in a healthier saturated fat (Medium Chain Fatty Acid or MCFA.)  The difference basically is that the body metabolizes each of these fat types differently and while LCFA have a negative effect on cholesterol, MCFA has no effect on cholesterol and in fact has been known to lower the risk of heart disease.

There are many more health claims made about coconut oil but the one I found most fascinating was that coconut oil contains lauric acid which when present in the body converts to monolaurin.  Monolaurin is a compound that is highly toxic to viruses, bacteria, funguses and other micro organisms and it is used to treat conditions such as candida albicans, athlete's foot, measles and influenza.  Breast milk is the only other known source of lauric acid which may explain the increased immunity of breastfed infants.  For more info on coconut oil please see Coconut Oil.

OK so back to the recipe which I tried and I must say tastes absolutely amazing and the little Miss agrees.  It has heaps of seeds, oats and wheatgerm so while high in calories they are largely good calories and a little bit will go a long way to providing satiety.  They are nut and dairy free and so suitable for people with nut or dairy allergies or for kids who go to nut free schools or kinders.  Please note though that it is high in sugar due to the honey and so isn't something that should take the place of fresh fruits, vegetables and low fat dairy in the lunchbox but something to add in every now and then in place of a store bought muesli bar.

Keep an eye out for more school lunch ideas this week as I get ready for my very first back to school.  Please subscribe above if you don't want to miss out on any of my delicious but nutritious lunch ideas.

Renae's Super Tasty, Super Healthy Muesli Bites

Ingredients

1 cup rolled oats

1 cup dessicated coconut

1/2 cup wheatgerm

1/2 cup sesame seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1 cup sultanas

125gms coconut oil

3/4 cup honey

Method

1. In a frying pan cook oats, coconut, wheatgerm, sesame seeds, sunflower kernels and pumpkin seeds stirring over a medium heat for 8-10 minutes.  Set aside to cool and stir in sultanas.

2. Cook honey and coconut oil over medium heat until coconut oil melts then turn heat to low and simmer for 7 minutes.

3. Line a 20x30cm slice tin in baking paper and add in the oat mixture and then the honey mixture stirring thoroughly.  Really, really thoroughly.  Press down firmly with a fork and leave to cool.

4. Once cooled slice into 32 pieces and store in an airtight container for up to a week.  This recipe should also freeze but I haven't tried it yet.  I will give it a go tonight and report tomorrow on the results.

Options

Try rice bubbles or puffed millet instead of the rolled oats for a gluten free version.  You could also add in whatever dried fruit you like and swap some nuts for seeds if nut allergies are not an issue for you and your school.

Nutritional Information

Based upon calorieking.com.au

Per 1 piece Makes 32 Pieces

KJs/Cals - 630/151

Total Carbs - 13.3gms

Sugar - 10gms

Fat - 9.8gms

Saturated Fat - 6.2gms (see info on coconut oil fats above)

Cholesterol - 0mg

Protein - 2.8gms

Fibre - 1.6gms

Sodium - 3mg

Calcium - 24mg