I Quit Sugar for Life (59 page)

Low-fructose cereal with Green Glowin’ Skin Smoothie (
here
)

Middle Eastern Meatza (
here
) with 2 to 3 serves greens

Up ’n’ Go Breakfast Whip (
here
)

Sustainable Fish ’n’ Chips (
here
), with Slaw (
here
)

Berry Omelette (
here
)

Slow-Cooked Pork Belly Baked Beans (
here
)

Grounding Roots Winter Soup (
here
) with toast (optional) PLUS Christmas Pavlova Trifle (
here
) for dessert

Make extra meringues to keep for afternoon tea next week (with berries).

2 Flower Power Eggs (
here
)

Grounding Roots Winter Soup (
here
)

Korean Pork Tacos with Cucumber Salad (
here
)

Try this eating plan when you feel you need to really recalibrate.

It’s all about getting in extra dense nutrition (green vegetables at every meal), foods that are good for healing the gut and foods that go easy on the digestion (no nuts
or grains; plenty of smooth purees and soups).

You can choose to do just three days instead of the five. Over to you . . .

SOME ADVICE FROM ME:

▶
This is a low-calorie plan. Make bigger portions of each meal by adding extra vegetables and clean oils and
protein to ensure you’re eating enough. Don’t be too afraid of quantities, so long as it’s simple, clean food.

▶
Also, make sure you have a tablespoon of apple cider vinegar in some warm water or a fermented food with
lunch and dinner.

▶
Opt for Whey-Good Mayo-based dressings on the salads, for extra gut-friendly love.

▶
Also see ‘How do you Deal with Lapses?’ tips on page 25.

▶
The weekend prior you might like to:

☐
Make a Crispy Roast Chook (see
here
) and freeze in individual portions and make Leftovers Chicken
Stock from the carcass (see
here
). Or use a whole chicken and make stock from scratch, again, reserving the chicken (see my recipe on sarahwilson.com). If you’re stuck, simply buy
¼ roast chicken (preferably organic) and commercial organic chicken stock from the supermarket.

☐
Make some Homemade Cream Cheese a good four days in advance of the week (to allow enough time to make the
whey and the subsequent ferments, below). We’ll avoid dairy this week, but this fermented product is something of an exception.

☐
With the leftover whey, make some fermented vegetables, such as Homemade Sauerkraut (see
here
), to add
to at least one meal each day, or add to The Succulent Berry Gut Cleanser (
here
).

LET’S TRY THIS

OUR DIETITIAN SAYS:

‘This menu is extremely balanced, in spite of being a “detox” plan, far exceeding all micronutrient recommended daily intakes, including 180% of the RDI for
vitamin A and riboflavin, 550% of the RDI for vitamin C and 280% for omega-3 fatty acids, and is off the scale for gut-friendly probiotic bacteria. As Sarah urges, be sure to have extra large
portions of the meals or some “clean snacks” on this plan to bring the calorie count to 1800–2000 if you’re hungry or don’t want to lose weight. Try a tablespoon of
coconut oil (120 calories), ½ an avocado (150 calories), a handful of nuts (160 calories) or a green smoothie (150 calories).’

FAT: 45% PROTEIN: 32% CALORIES: 1100

DAY 1

I am Graceful (Anti-Inflammatory Blend) Smoothie (
here
), with 3 tablespoons Homemade Cream Cheese (
here
) with a sprinkle of cinnamon

Alkalising Great Grated Salad (
here
)

Watercress Soup (hot or cold,
here
) with ½ cup (150 g) cooked prawns

DAY 2

I am Graceful (Anti-Inflammatory Blend) Smoothie (
here
) with 2 Flower Power Eggs (
here
)

Vietnamese Chicken Great Grated Salad (
here
)

Not So Niçoise Cauliflower Pizza (
here
) with 2 sides of greens

DAY 3

The Succulent (Berry Gut Cleanser) Smoothie (
here
)

Not So Niçoise Cauliflower Pizza (
here
) with 2 sides of greens

Nourishing Kitcheri (
here
) with 1 side greens

Add plenty of fresh chopped coriander and, for extra Vata grounding, sweet potato.

DAY 4

The Succulent (Berry Gut Cleanser) Smoothie (
here
)

Add a tablespoon protein powder or leftover whey (per serve) and/or ½ teaspoon chia seeds for extra goodness.

Nourishing Kitcheri (
here
) with 1 side greens

One-Pan Sardines ’n’ Roots (
here
) with 2 sides greens

Note: make an extra serve of sardines for tomorrow’s lunch.

DAY 5

Sweet, Clean Protein Machine (
here
) with 3 tablespoons Homemade Cream Cheese (
here
) with a sprinkle of cinnamon

You can make two serves and eat the second one with lunch.

Watercress Soup (
here
) with sardines and Homemade Cream Cheese (
here
) (simply mix 2 tablespoons of each, crumble and serve in chicory cups or on cucumber rounds)

Take the soup frozen to the office to prevent spillage.

Grounding Roots Winter Soup (
here
) PLUS Hot Turmeric Milkshake (
here
) for dessert

If you’re wondering if it’s good and right to eat meat ...

‘Ordering the vegetarian meal? There’s more animal blood on your hands’, Professor Mike Archer,
The Conversation
, 16 December 2011

Meat: A Benign Extravagance
, Simon Fairlie, Chelsea Green Publishing, 2010.

The Vegetarian Myth: Food, Justice and Sustainability
, Lierre Keith, PM Press, 2009.

‘The China Study: fact or fallacy’, by Denise Minger, Raw Food SOS blog, 7 July 2010

‘I was wrong about veganism. Let them eat meat – but farm it properly’, George Monbiot,
The Guardian
, 7 September 2010

If you’re curious about whole foods, fermenting and slow cooking ...

Nourishing Traditions:
The cookbook that challenged politically correct nutrition and the diet dictocrats, Sally Fallon, Newtrends Publishing, 1999.

Nourishing Traditions
is my bible. It’s dripping in all kinds of totally sound, ‘just like my grandmother used to say’ nutrition information about
how we metabolise food. The high queen of the Weston A. Price movement, Sally really is the go-to on good gut health.

Cooked: A Natural History of Transformation
, Michael Pollan, Penguin, 2013.

Cooked
is a fun read on fermentation and slow cooking and a bunch of other foodie explorations. Follow him via the
New York Times
and @michaelpollan, too.

If you want to learn more about the latest science on sugar ...

Fat Chance: The bitter truth about sugar
, Dr Robert Lustig, Fourth Estate, 2013.

Dr Robert Lustig, a paediatric endocrinologist, is your go-to on the latest science on sugar. His influential youtube video ‘Sugar: the bitter truth’ and seven-part
series ‘The skinny on obesity’ is also worth a viewing.

Why we get fat: And what to do about it
, Gary Taubes, Knopf, 2010 and
Good Calories
,
Bad Calories
, Gary Taubes, Knopf, 2007. Gary Taubes is an
American science writer for the
New York Times
. He can also be found at garytaubes.com

Also go to
www.iquitsugar.com/science
where we outline the latest studies that draw on the highest standards of proof
(meta-analysis and systemic reviews, randomised controlled trials and cohort studies).

And the whole ‘which oil are we meant to eat’ issue ...

Toxic Oil
, David Gillespie, Penguin, 2013. David Gillespie is a pioneer of the fructose-free lifestyle in Australia who’s moved his investigative zeal to the fat
factor.

And for everything else ... you can follow me and the I Quit Sugar team as we curiously experiment at: VISIT MY BLOG,
iquitsugar.com

FOR ADVICE, TIPS AND TRICKS, RECIPES AND MORE.

FOLLOW ME ON TWITTER
@iquitsugar

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