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Free 5 Day Curb the Cravings Challenge

Yes Please – Count me in!

Have you had enough of sugary food and are you fed up of afternoon energy slumps? Now imagine having consistent energy throughout the day, no brain-fog or perhaps even losing some weight. How would that feel? Great, huh? Better still, what if you could do it without spending hours in the kitchen.

Join me for a free 5-day challenge to reduce your sugar intake whilst enjoying effortless, tasty meals. You’ll get simple, easy to make recipes, a 5-day meal plan including breakfast, lunch dinner and snacks, a shopping list – and I’ll be here to help you every step of the way. We will get together every day via a FaceBook live and discuss a particular topic such as carbohydrates, fats, proteins, healthy plates and more.

The 5-day meal plan is the foundation of the challenge. You are going to be eating 3 nourishing and balanced meals and 1 or 2 snacks every day to help you to eliminate those sugar cravings. You will be sent all the details 7 days before the challenge but if you sign up now, you will get today:

  • 7 days of low sugar meat dinners and 7 days of low sugar vegetarian dinners NOW. Just to keep you going until the challenge starts.
  • PLUS you get a full shopping list. Check the notes in the recipes for alternative suggestions if you can’t get / don’t like all the ingredients.
  • AND just because we now find ourselves back in lockdown, I have included 3 bonus low sugar snack recipes.

So what have you got to lose – click the link, sign up and give it a go and see how tasty the recipes are and how easy it is to eat low sugar meals. And remember to tag me in your creations – @andreaburtonnutrition on FaceBook and Instagram.

Andrea x

Yes Please – Count me in!
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What the heck are Glycaemic Index (GI) and Glycaemic Load (GL)?

Following on the carbohydrate theme of my last few posts, today is an explanation about GI (glycaemic index) and GL (glycaemic load). Many of my clients struggle with carbohydrates and don’t always recognise which are the best ones to eat so I often recommend that the low GL carbs are the ones to go for. Please remember to always check with a practitioner before making dramatic changes to your diet.

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What are carbohydrates?

Carbohydrates are a major macronutrient and the primary source of energy for the body and brain. In terms of structure, there are two types of carbohydrates: SIMPLE & COMPLEX.

They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen. Unlike essential amino acids and fatty acids, there are no essential carbohydrates. This means we can obtain everything we need nutritionally from other food sources, so carbs are not necessary to maintain life.

SIMPLE CARBOHYDRTAES are the smallest and simplest types of carbohydrates, known as mono- and di-saccharides, meaning that they contain only one or two sub-units of sugar. These types of carbs are quickly absorbed in the body, resulting in a spike in blood sugar and a boost of energy. These need to be minimised in your diet to help balance your blood sugar levels throughout the day.

Common Sources of Simple Carbohydrates

COMPLEX CARBOHYDRTAES are called polysaccharides since they have more than two sub-units of sugar linked together. These types of carbs take longer to be broken down in the body. The slower digestion means that there is no rapid spike in blood sugar, the energy release is prolonged, and they can help to balance your blood sugar levels throughout the day.

Common Sources of Complex Carbohydrates
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Andrea was one of the amazing facilitators on the nutrition course…..

It is always lovely to receive updates from my clients on how they are progressing on their nutrition and lifestyle journeys. The power of good nutrition never ceases to amaze me. This email started my week off extremely well!

Andrea was one of the amazing facilitators on the nutrition course I took part in during lock-down for the clients of Wessex Cancer Trust. When the course finished I booked in privately to have a session with Andrea so I could have more tailored advice for my health. 

Having been diagnosed with breast cancer in December and then shielding from March, I was in the habit of eating the wrong foods for my body, along with bingeing on sweet foods. 

Andrea has helped to change my life for the better. I now eat a varied and interesting diet. I am enjoying eating new foods and trying new recipes. My dad and several friends have commented on how healthy I am looking. I am no longer bingeing on sweet foods – however I do still enjoy an occasional slice of cake or chocolate! 

I have more energy and have a lot of tools and knowledge to balance my meals. I highly recommend the service Andrea provides.”

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Hydration

So many of my clients don’t drink enough water and find it hard when I ask them to drink between 1.5 and 2 litres per day so I thought perhaps today would be all about hydration.

Here are some signs of dehydration:

  • Fatigue
  • Muscle cramp
  • Flushed skin
  • Heat intolerance
  • Dry mouth and eyes
  • Dark and infrequent urine

Don’t forget that water makes up two thirds of your body weight and is essential for your bodily systems to function correctly. Just a few examples of what water helps to do in the body:

  • Transports nutrients and oxygen
  • Removes waste products
  • Controls your temperature
  • Lubricates your joints
  • Maintains the strength and shape of your cells

But how do you drink that much? There are plenty of good bottles on the market now (but remember to look for glass or those without BPA) that can encourage you to drink – the one I have is a Black and Blum bottle with a charcoal filter in it. The charcoal helps to remove all the nasties in our water and replenishes it with essential minerals. It’s also a great idea to add fresh fruit or veg into your bottle to give it a flavour – just choose your favourites – I often add slices of cucumber, mint leaves and cut strawberries. My bottle is 800ml so I know that I need to drink a couple every day to get my hydration sorted. But remember that herbal teas also count and I do drink a few of those too every day. Good luck on keeping hydrated!!