No cheating. Being sugar free 

1)No cheating 
Too many times when someone starts a diet (even with myself) you start with all the best intentions. You do a super healthy food shop, drink gallons of water and you feel great about yourself. Unfortunately the world is so full of temptations with the help of pretty advertisement. Im still dying to try the new magnums because their advertising was so strong. But we all know as soon as you slip off the band wagon, it’s a slippery slope from there.There are ways around this. Because high sugar junk is cheap to make and easy to sell , companies have more money to promote them. But if you invest some time into ways of eating tasty treats that are guilt free you may be pleasantly surprised! I’ve made things from pancakes, ice cream and cheesecakes all cheat free! All you need to do is find recipes that don’t contain a whole lump of butter and a mountain of refined sugar. Pancakes can be made with just a banana and an egg. Freeze chopped bananas and then blend with peanut butter and honey and you have ice cream! Cheesecakes can be made simply by blending nuts with fruit and a base made from dates and ground almonds. All becoming exciting now? There are endless recipes and possibilities , I spend far too long on Instagram and Pinterest drawling at delicious natural deserts. Of course these treats come with a little effort. So what if you are desperate for a quick fix and a snickers is calling your name? Never fear there are natural treats that can be found in most supermarkets. Nakd bars are amazing, and they are getting better. At around 50-75p a bar they can be an expensive hobby but it makes treat time limited,but more special. They are upping their game with new flavours such as Bakewell tart and choc mint (which tastes like an aero) . They also have started making nibbles which honestly are delicious! Strawberries and cream is my favourite. It feels like you are eating sweets. If you are a yoghurt lover like me , there are many new coconut milk based yogs and ice creams. Coyo do a variety of plain, vanilla and chocolate. All disgustingly good. If you are looking for an energy pick up try having nut butters on fruit. Meridian do three types , almond, cashew and peanut. Just chop up an apple or dip a banana in. It’s a Great pre work out snack as the fats in nuts are a good energy source. (You don’t always need carbs for energy). Last year my girlfriends went to Morocco and brought back a great treat idea. Chopped fruit and just a dusting of cinnamon . It’s weirdly addictive, after Muay Thai training every Saturday me and my boyfriend would be on the fruit and cinnamon. The best are oranges and pineapple. Once you cut out sugar , you will soon notice that things that may not have been so sweet suddenly become sweeter. I was eating 99% chocolate during my weight cut. It’s not for the faint hearted but once I was sugar free, I enjoyed it more than regular chocolate. It tastes so rich and creamy, I’d treat myself to 2 squares mid day for a pick up , and it’s actually an anti oxidant so it’s a treat with health benefits! 

There are many ways to cheat without cheating. And there’s nothing more satisfying than having a cheeky treat that actually isn’t bad for you. Time to redefine the word treat. 

Challenge training 

Challenge training
A reason why many people don’t go to the gym is because there is a lack of motivation. If every gym visit I paid consisted of me deciding which piece of cardio equipment I was going to drag out 30 minutes on I too wouldn’t feel too inspired to go. My gym sessions vary. Some days I’ll be boxing, others wrestling, weights or cardio. But whatever I’m doing I feel a purpose in doing so. I’m not just ticking a box to say I’ve done my gym of the day, I don’t go to update my status and check myself in …Sofie Langsford is -at the gym #gettingfit. Some people do do that but I guarantee you they won’t last, there’s only so many times you can check into the gym before you even get bored of it, and your friends list number slowly detieriates. 

So now you need to find motivation. This can happen inside and outside the gym. I’m going to start with outside. 

So you are going for a run. How far are you aiming to go? Is there a hill you need to tackle? Is there a straight road you can sprint? All these challenges are motivation to pushing yourself that bit further. For instance , I live by a long steep hill. It’s an effort to get up it but I make sure I never stop or fail the climb. Many times I’ve got half way and wanted to stop, but the trigger in my head sets getting to the top as a challenge and I push to achieve it. If I didn’t set the challenge I would have lost interest and stopped. 

Another thing you could do to try and increase entertainment along the run is stop at objects or obstacles you could use like gym equipment. Box jumps at a gym is no different to box jumps on a tree stump or step ups on a park bench. I found a park that has a variety of circuit stations. I call it my circuits park. The first is a tree stump I use for jumps, next is a bench for step ups , in the centre is a big set of steps I do 3 sets of lunges and 3 sets of squat jumps up. Last is a bike rack I do tricep dips pull ups and raised press ups on. After I do all that I’m knackered, it’s awesome. 

When I go back to my home town park I do section sprints at the end as there’s a long road with evenly spaced lamp posts. I sprint one set then light jog the next. So all you have to do is look around, get creative and set yourself weird challenges. You get a sense of achievement for being so creative and doing a good work out. 

Inside the gym its a bit easier. I personally enjoy taking on challenges that look impressive. I first took to the bosu board when doing these challenges as I’d seen some cool workouts on pin interest. I began with just jumping on the board and balancing. Hard at first but eventually I mastered it, what next? I then added a kettle bell swing, mastered, then squat, mastered then stepping on the board one footed, then raising my back leg, then high knee to single leg squat, adding a kettle bell, you get the jist, now . A lot of my Instagram feed is fitness food and training. When I watch the videos of someone doing challenges, beating personal bests and trying new equipment it makes me want to do the same. So be inspired, set yourself a challenge and push your limits. 

Motivation and mind power

Motivation and mind power 
Being a fitness instructor aswell as an athlete I know the power of motivation . Whether you are being motivated or you are self motivated , it’s an essential ingredient to progression. If we are not motivated, we cannot push ourselves to a higher level. As an instructor or coach it’s my job to ignite the part of the brain that basically fires you up. I like to think of mine as a Duracell bunny. I store those bunnies for that extra push that makes me go beyond my comfort zone. It’s important to make yourself uncomfortable in order to be better. Doing my conditioning classes , I can look at the clock and see I have 10 minutes left. I feel exhausted, my muscles are giving up and my brain is beginning to refuse the work. That’s when I use the stored bunny energy. All of a sudden it’s like I’ve had an energy blast, a second wind they call it. You put your all in and at the end you are beyond exhausted, but you feel great. This is the power of the mind. 

When you are at the front of a class instructing you see everyone. You see the pushers and you see the quitters. Some people just haven’t found their Duracell bunny. They cannot self motivate. This is where words of encouragement must come in and you see the participant suddenly ignite. It shows they had it in them to push beyond but they just cannot self motivate. If you know you are one of those people here are some exercises to help you become a self motivated person. 

1) plan your workouts with set reps, targets and goals. This helps you carry out the desired work out, and not completing it leads to a feeling of failure. 

2) start recording personal bests (pb’s) so you push yourself to achieve beyond them. 

3) give yourself treats and rewards based on the success of planned targets 

4) post your success on social media so you can feel proud of achievement and strive for more.

When you feel the power of pushing beyond what you thought you could do, you will expect no less from your body in training. 🐰

Fitness and sickness

When faced with the winter months, it’s our prime time for spreading endless coughs colds and headaches to each other. There are a few things you can do to avoid it. Drink lots of water, eating your vegetables , washing hands after being on the tube , don’t be on the tube. 
Sometimes it’s just inevitable. 

So how do you deal with fitness when you are sick? 

This is when you really need to know your body. Now some people will take sickness of any sort as a red light to training . But these people need to really ask themselves, is the headache because of dehydration? Staring at a computer too long? In moments like these where I too feel no motivation to train, almost certainly the best thing you can do is train. It gives you an energy boost, gives you a good hormone blast and encourages you to sweat out toxins and drink more water. So if it’s a so so feeling, get to the gym.

Then there’s the feeling of body exhaustion. You feel weak , your stressed. You have lost your appetite and just can think of nothing worse than being out in the public world for a second longer. This could be either just tiredness or your immune system is low. It’s probably best to stay away from the gym incase u come in contact with another sick person and end up getting really sick yourself. Try instead to have a light jog in fresh air then having a nutrient dense meal and an early night. And of course lots of water. And then there is the full on sickness . You haven’t drunk the night before but you feel hungover, like you could puke any second, like ur head has been in a vice all night, and you are on fire. This is the point where you give your body a rest. It’s obviously fighting something and using up energy to train your body at the same time won’t speed up the process. Drink water , stay warm and sleep. 

Extra vitamin c is advised during these times. Red peppers,Kiwi, oranges, lemon and supplement tablets .

Eat healthy without eating into savings 

It’s not a lie that having a healthy living in 2016 doesn’t come cheap. With so many different super foods and supplements recommended for optimum health , sometimes your budget just won’t allow the maca as well as the baobab. 

These last few years there has been a huge increase in people wanting to be the cleanest, healthiest and 100% natural and organic. 

I recently read an article about a woman who became victim to the health trend. It inspired me to write this article about how we can have the clean living but without going into serious debt because of a fad.

I started super clean eating in 2013 when cutting for my first fight. At this time a shop assistant would think I was speaking a foreign language when asking for flaxseed or chia seeds. Now they have whole aisles dedicated to superfoods. 

Back then there was much less option for where to buy these things, so unfortunately I did end up in whole foods £30 down with only 3 items. 

I had to educate myself with what it was in these foods I was looking to benefit from and finding either alternatives , or finding stores that won’t double the price of the item because Kate Hudson uses the same one. 

For example, coconut oil in health food shops can be around £10-£15. In supermarkets £5-£8. In African hair shops, it’s £2.50. It’s exactly the same stuff, it just isn’t in a fancy container with all the hype and fuss on the label.

Sometimes chia seeds are hard to find, like a chia seed in a hay stack. Waitrose have started a new selection of health foods at a reasonable price. £4 for 300g, rather than £12 for 400g in Holland and barratt.

Speaking of Holland and barratt, always be aware of when they are doing a half price sale or penny sale. There’s nothing worse than buying something full price and the next day they half it. It hurts. In addition, getting their loyalty card is an absolute must. I’ve had vouchers for £6 off and I don’t even shop there religiously! They are definitely worth having, and getting their emails too.

Lastly, my biggest trick is beginning of the day fresh shopping. If you are in London this is the trick. Find a waitrose where it’s not likely people would do their full shop. For example Westfield shopping centre or Holborn high street. Get in there first thing and so much good fruit and veg is reduced. And it’s all so good it’s probably still fresher than asda produce at normal price. 

So eating healthy doesn’t need to break the bank. Be sensible with what you buy, shop around , and make your own smoothies and juices rather than paying someone £8 to blend up 50p worth of fruit . 

– sign up for personal training with me and I can give you nutrition advice 24/7 as part of being my client. 

Cutting weight with a boyfriend

As I mentioned before , there was a time I put on a lot of weight and only suddenly realised it. So how was this weight gain so sneakily? When you are with a partner you inevitably spend a lot of time with them. This means you may be in each others company when you need to eat. This means 9/10 you will need to eat the same thing and agree on it. Now I can only speak for myself being a straight female . Men generally have a faster metabolism than women which means they have no qualms eating heavy carbohydrate meals such as pasta or rice or sandwiches. However, women are more inclined to store any excess sugars as fat, and as these carbohydrate meals have high sugar levels, it’s likely there will be weight gain from them. In my last weight cut I wanted to obviously avoid big meals but I also wanted to eat dinner with my boyfriend and for him to have the same thing. Now this is where you have to get clever. You don’t want them to think they are on a diet too if they don’t want to be. (You may be lucky and they may also want to take on the challenge in an act of support). However if you don’t want meal times to be a dramatic affair , you can find compromise, but the food you use has to be convincing. I own an amazing kitchen tool called a spiraliser. It’s cone shaped and turns whatever you twist into it into strings. This could be converted into say spaghetti , tagliatelle or noodles. I generally used a courgette when making this carbohydrate substitute, but I’m sure you can use carrot or cucumber too. Now you have a wide variety of meals made with this substitute, and you can even get silly with the names to make it more fun. Courgetti Bolognese, chicken zoodle stir fry and pesto courtelle. As long as you make the flavour believable, you soon realise how unnecessary the extra carbs are. Substituting carbs is one thing but you also have to get comfortable with spices and herbs. This takes practice but through my dieting I’ve picked up a few good ones. Fajita chicken flavouring can be made with paprika, cumin , cider vinegar and a pinch of salt. You can then put them in lettuce wraps to again avoid carbs. Garlic and rosemary on my sweet potato chips that have been baked in coconut oil. Another of my go to spices is Chinese 5 spice. Wack that with a bit of liquid aminos (braggs soy sauce) and you have a delicious oriental flavouring for your stir fry or baked salmon. I started dating my boyfriend during my weight cut and he had no questions or upset when I served him these healthy meals. Admittedly he was also dieting for a fight , but he still enjoyed every meal and didn’t avoid coming round for tea. Then again, when would a man ever turn down a home prepared dinner ! First question was always ‘what’s cooking?’ Now I’m off the weight cut we still enjoy our healthy dinners, but now I’ve been top trumped by his mothers authentic Vietnamese cooking. She prepares amazing baked whole fish using just fresh garlic and ginger. She also enhances dishes using fragment herbs like mint and coriander . There’s also always plenty of steamed broccoli , which she seems to make better as well! (Safe to say I’ve got work to do before he picks my cooking before is mums.) It’s important to take inspiration from different cuisines so be experimental with new flavours and combinations. You will be surprised the difference a touch of cinnamon or fresh ginger makes .

Setting a goal.

When a fighter does a weight cut ultimately there is a huge motive for doing this. There is a date set for you and a set of scales to meet and communicate a fixed weight. If you do not make weight, you may not be able to fight and you will be fined. Not only that but you will also feel a sense of failure before you have even stepped in the ring. All in all, not reaching your goal can be pretty disappointing. This is why it must be something you really want to achieve. The first time I ever Lost a substantial bit of weight I had set myself a target weight and a target date to achieve.It was when I was 19, I did the classic getting fat because I was happy in love with my first boyfriend. The time when you don’t feel guilty for eating a whole pizza because they will still be there, eating one with you. (All this history has made me very cautious with how much eating I’m doing with my current boyfriend.) my cousin was set to be married in 2 months time and I couldn’t face the idea of seeing all my family in one place while I felt like a baby elephant in the room. I went on a very strict calorie counting diet using the phone app my fitness pal. I ran every day and went to the gym everyday. Sure enough with my determination , I lost 2 stone in 2 months and looked great on the day and felt even better for having achieved my goal. As a person I’m very determined naturally. I grew up with two brothers and it was very competitive. This is why I find sticking to goals easy,as failure is never an option. So I can appreciate other people who may need a bit more structure and purpose. It’s all very well wanting to be fitter, trimmer and healthier but without an actual reason to change and a target, naturally you would be doing these things anyway. This is why this diet isn’t just a temporary fix. It begins to tap into your lifestyle. You feel the benefits of natural eating and regular training and it makes you feel good. When it feels good you won’t want to stop. However initially you have to get onto the boat before you can sail away into a sea of coconut water . So are you preparing for a fight? Do you have a wedding to attend? A holiday to go on? Or you just feel like surprising your girlfriend with a new set of abs on her birthday. Whatever the reason, find one. It just gives the questions in your head an answer. Why can’t I have a pint? But it’s only one slice, just one? Rules are rules, and if you break them you’ve failed your goal and you will not reach what you set out to do. It sounds harsh but the more emphasis and pressure you put on reaching this goal, the easier it will be to say ‘actually , one chocolate is not worth failing myself. I can do it.’
Put yourself in the situation now. There’s are bowl of chips. Would just one measly chip be worth breaking all the rules you’ve spent so much effort and energy preparing and working towards. Losing the chance to achieve a major goal in such a minor amount of time in comparison to your life span? Doesn’t seem worth it now does it? That’s why only one leads to more and then you just say ahh forget this I’ll start tomorrow. It always just starts with one, so don’t let anything slide. Be firm and you will forget the chip.
Now, before you start this diet, get a pen and paper and write down the date and weight and reason. Fold it up and keep it with you. It’s a contract to yourself , breaking it will be consequential.

Never tapping out

For anyone unfamiliar with martial arts, the phrase to tap out may not mean anything. For someone who is familiar , it means a multitude of things. It’s the difference between winning and losing. Giving up or pushing your limits. When you think about it you either imagine yourself as the defence or the attack. Being the one to tap someone out or being the one not giving in. As a martial artist I’ve been on both sides of this spectrum and I feel a deep connection with the power of tap out. In my last fight I was held in multiple deep submissions that almost snapped my arm in two. Looking at the video of my arm bending like a rubber I don’t know how I didn’t tap. But at the time I know the idea of doing that wasn’t an option. The type of mind set I had after all the hard training was probably the closest I’ll be to invincible. When you literally put your heart and soul into anything , that anything becomes possible. I think this is probably how monks do some of the unbelievable things they do. A mind set so strong you are super human. Artists like David Blaine that do activities that could make you believe he is a modern Jesus I understand as being nothing but mind power. There must be a door in your brain that leads you to another zone. The film limitless, even though completely fiction Could actually be quite factual. They say you only use a certain amount of your brain. A very small amount actually. Some people question evolution by saying, so why haven’t we evolved (through physical change). This could be down to the fact we are at our physical peak. However mentally, we have a lot of evolving to do. Athletes have got faster , stronger more relentless. I don’t think this is down to a physical enhancement over time but more so a mental enhancement. Having the ability to reach parts of your brain and to do supernatural things, and be better than the best. It’s like a game of Jenga. As each turn passes the game gets more difficult. The next go is always harder so you have to try harder to be successful. This is the same with athletes. To be the best you have to be better than the last. Thus it just gets better and better.
Ok so having the strength to resist sugar for two months isn’t supernatural, but it is a task that requires a huge amount of will power and mental strength. The only way of being able to achieve your goals is to be better than your best. Keep striving and pushing yourself. Surprise yourself by resisting, overcoming and controlling your mind. Ultimately you are the only one that can, your destiny lies only in your hands. So push your limits , never tap out , you are stronger than you think.

A fighters weight cut 10 kilos in 10 weeks

When you cut weight for a fight , the one thing that motivates you and keeps you on track is the knowledge that in 10 weeks, you will have to get on a set of scales and weigh 10 kilos lighter. Not every fighter cuts the same , but for MMA fighters in particular , the weight cut process can be gruelling and sometimes unachievable. Many methods can be used, but generally for me, it makes the most sense to just cut out the crap and be strict with it. So my first rule when losing this weight is no cheating. There are treats on the diet as I’m only human and sometimes emotions take over if you constantly work your body with no reward. However this leads to the second rule which is no refined sugars. You will be surprised how sugar creeps into many products you would swear were sugar free. I’ve seen it in smoked salmon, pre cooked chicken, it’s in nandos sauce, even many vitamin drinks that claim to be healthy. Reading ingredients is essential on this diet. Make sure there are no hidden sugars or sweeteners in the products you consume. It makes it very difficult to eat dinner out but if you keep it simple , (no sauces or dressings) it’s usually going to be ok. The third rule is unrefined carbohydrates only. These carbs have not been processed so they still contain important nutrients you need to fuel your body with energy. Refined carbs are usually stripped of these by bleaching ( bad carbohydrates are usually white) . They are what I would call empty carbs , and they add calories but have no use to your body. Stick to anything whole grain . Oats, brown rice , quinoa and pasta. Sweet potato instead of white as again the white is just starchy and just bloats you out.sweet is slow release energy and it doesn’t spike your sugar levels causing you to have sugar crashes. Fourth rule is no dairy. This rule is possibly the most difficult for me as I love yogurts. Although yoghurt is not awful for you (natural and Greek) , dairy is not beneficial for a weight cut. It may contain protein but it also carries fats that are non essential. Dairy also inhibits your cardiovascular which will affect your fat burning workouts. In addition dairy contains sugars that are not energy efficient they effectively weigh u down. I do make an exception for post work out protein shakes as most of them contain whey protein. However if you are really serious you can convert to plant based protein shakes like hemp or pea protein both of which I find disgusting. You can blend the hemp with banana to take the edge off of it, there is no helping the pea protein.
Fifth rule only natural oils. Avoid refined vegetable oil like the plague, it’s heavily refined and does you no good. Coconut oil is your new oil best friend , use it as much as you can , I even put a teaspoon of it in my coffee. If you can’t handle it other oils are rapeseed, sunflower and olive. Only use these in small amounts. Rapeseed contains extra omega 3 so that is preferable . Sixth rule only lean meat. No pork, lamb or fatty beef like minced meat. The occasional steak is fine but generally stick to fish , chicken breast and turkey steak. Seafood is ok but most of them contain crap as before they are caught, they ate crap. Seventh rule is broccoli. Eat it as much as possible and don’t be shy with how much. Eighth rule is drink plenty of water, at least 2 litres a day. No fizzy drinks or even fruit squashes. They are full of sweeteners and chemicals and do no good for your digestive system. And one of the hardest thing is absolutely no alcohol at all. Not even if it’s Betty’s 50th or Tonys leaving do. Not even a sip it’s not worth torturing yourself. It’s t-total. It’s an added achievement and you will feel much better for it. Ninth rule reduce your sugar Intake towards the end of the day. Basically have a heavy vegetable and meat based dinner without carbs if you can. No fruit too late . If you crave a treat try 99% chocolate. It takes getting used to but once you cut out sugar your taste buds adjust. You should be eating based on what you are about to do. If you are going to the gym you will need an energy meal such as wholegrain pasta or oats and banana. If you are about to go to bed avoid sugar dense meals.Tenth rule eat little and often. Basically you can eat every 2-4 hours to keep your metabolism going. Snacks like natural bars (nakd bars) nuts, fruit , apples buttered in peanut butter keep you satisfied so your not going hungry. Being more in tune with eating when you are hungry rather than just it being a typical time to have a meal (12pm lunch) . You will feel no need to eat until you are completely full as you know you can eat again in another 2 hours!
These rules are what I follow when I do my weight cuts. As long as you are determined , the rules become easy and you can start to enjoy experimenting with natural foods and have more energy being sugar free. The main thing is that you have to really want to be successful with your goal. Setting a strong motive and goal is the only way to do this weight cut.
1)No cheating
Too many times when someone starts a diet (even with myself) you start with all the best intentions. You do a super healthy food shop, drink gallons of water and you feel great about yourself. Unfortunately the western world is so full of temptations with the help of pretty advertisement. Im still dying to try the new magnums because their advertising was so strong. But we all know as soon as you slip off the band wagon, it’s a slippery slope from there.( no idea why wagon would be on a slope though). There are ways around this. Because high sugar junk is cheap to make and easy to sell , companies have more money to promote them. But if you invest some time into ways of eating tasty treats that are guilt free you may be pleasantly surprised! I’ve made things from pancakes, ice cream and cheesecakes all cheat free! All you need to do is find recipes that don’t contain a whole lump of butter and a mountain of refined sugar. Pancakes can be made with just a banana and an egg. Freeze chopped bananas and then blend with peanut butter and honey and you have ice cream! Cheesecakes can be made simply by blending nuts with fruit and a base made from dates and ground almonds. All becoming exciting now? There are endless recipes and possibilities , I spend far too long on Instagram and Pinterest drawling at delicious natural deserts. Of course these treats come with a little effort. So what if you are desperate for a quick fix and a snickers is calling your name? Never fear there are natural treats that can be found in most supermarkets. Nakd bars are amazing, and they are getting better. At around 50-75p a bar they can be an expensive hobby but it makes treat time limited,but more special. They are upping their game with new flavours such as Bakewell tart and choc mint (which tastes like an aero) . They also have started making nibbles which honestly are delicious! Strawberries and cream is my favourite. It feels like you are eating sweets. If you are a yoghurt lover like me , there are many new coconut milk based yogs and ice creams. Coyo do a variety of plain, vanilla and chocolate. All disgustingly good. If you are looking for an energy pick up try having nut butters on fruit. Meridian do three types , almond, cashew and peanut. Just chop up an apple or dip a banana in. It’s a Great pre work out snack as the fats in nuts are a good energy source. (You don’t always need carbs for energy). Last year my girlfriends went to Morocco and brought back a great treat idea. Chopped fruit and just a dusting of cinnamon . It’s weirdly addictive, after Muay Thai training every Saturday me and my boyfriend would be on the fruit and cinnamon. The best are oranges and pineapple. Once you cut out sugar , you will soon notice that things that may not have been so sweet suddenly become sweeter. I was eating 99% chocolate during my weight cut. It’s not for the faint hearted but once I was sugar free, I enjoyed it more than regular chocolate. It tastes so rich and creamy, I’d treat myself to 2 squares mid day for a pick up , and it’s actually an anti oxidant so it’s a treat with health benefits!
There are many ways to cheat without cheating. And there’s nothing more satisfying than having a cheeky treat that actually isn’t bad for you. Time to redefine the word treat.
2) no refined sugars
So what is a refined sugar? Basically anything refined means it’s been processed or tampered with. Refined sugars are used to make things tastier at a low cost. They can be found in almost everything. You may be familiar with labels that say no added sugar, or sugar free, but most of the time when a product harks these phrases it just means it’s been replaced with a sweetener chemical substitute. You never see no added sugar on packets of fruit and vegetables as it’s common sense we should be eating those things, but things we are not so sure about need these labels to reassure you that you are not being unhealthy. That’s marketing and it’s evil. So what’s an unrefined sugar? This is natural sugars that can be found in fruit. Unfortunately once you have lived in a sugar engrossed world , your taste buds have become accustomed to artificial sweetness. It’s as if fake sugars and chemicals put a shield over your taste buds so you can never fully appreciate how sweet an orange is for example. Having given up sugar I’ve been amazed at how different things taste without the fake sugar shield. I started to enjoy coconut water , and drinking my coffee with a spoon of honey instead of brown sugar. The beauty of eating less sugar, is the opposite of what you would expect. Society justifies sugar eating by suggesting it increases energy levels and boosts alertness. However it’s quite the opposite. Refined sugar causes blood
sugar to spike temporarily ( this is when you feel alert and energetic) . After an hour or so this high will soon become a low and you will feel a sugar crash. You will feel tired and drained. That’s when you reach for another chocolate bar or sugary drink to give you another hit. It’s a vicious cycle. Once you become accustomed to natural sugars only , you are no longer dependent on sugar hits as your sugar levels are never dramatically raised or dropped. These dramatic sugar level changes are what alerts your body to store fat. Sugar doesn’t make you fat it’s the intensity at Which you consume it. That’s why some people reject the idea of fruit because of it’s high sugar levels but as long as you aren’t eating 5 bananas all at once, your sugar levels should be fine. This is why even though pressed fruit juices are good, their high levels of sugar can increase blood sugar levels too dramatically.
A good example of how this happens with refined carbohydrates is with white potato. Have you ever had a big jacket potato, or had roast potato with your Sunday dinner then not long after felt the over powering urge to have a nap? This is a sugar crash, and due to the high levels of sugars in refined carbs it spikes your sugar levels. Stick to slow release energy carbs like sweet potato.