Nov 19

Sugar Challenge: Week 7 Update (Part 2)

Welcome to Part 2 of this week’s update.  I hope that you enjoyed the first part, and are hungry for more planning tips.

Today I am sharing the remaining 4 points of my 5-Point Programme for Successful Planning:

  1. Sit down with your planner and a couple of recipe books.  Start your plan with the mealtimes when you will be at home.  Depending on how much time you have and how tired you are likely to be on a given occasion, you can plan a quick, easy favourite, or try something new.  If you don’t plan for a new recipe, you are likely to find yourself short of a key ingredient, and you will never know what delights could have been in store for you.  For example, on Friday night when I am exhausted I usually roast a chicken, but on Saturday when I have more time I make something exciting with the leftovers.  By using a planner you will be able to make the most of what you buy, avoid waste and save money.  You can plan to cook in bulk, and then freeze portions for busy times.
  2. Healthy snack ideas

    Which healthy bites will keep you going when you are far from home?

    Now plan the times you are away from home working, travelling or staying away overnight.  Which healthy snacks will you pack to ensure you are never far from something healthy and tasty?  For tips, see my previous posts.  Will you take a packed meal, or search for what is available locally?  If you are going to a restaurant, you can often search the menu in advance and plan what to order.  If there is nothing you want, you can still ask them to make you something else, which is easier when you have prepared yourself to do so beforehand than if you are caught on the hop.

  3. Lastly, plan for social occasions.  It can be awkward to go to an occasion where everyone else is drinking and not do so.  When I was at my smart event earlier this week, my hosts really wanted me to drink because they were keen for me to have a good time, but I was genuinely happy with water.  If this sort of situation makes you uneasy, prepare for it by thinking about what you will say.  Rehearse it aloud if it helps.  You can always say you are the designated driver – or better still, really be the designated driver.  If you are visiting friends, it’s a good idea to tell them in advance that you are sugar-free (and that you avoid sweetener too).  That way neither you nor they will be embarrassed.

    Friends socialising at home

    A little forward planning will enable you to enjoy social gatherings and navigate the party season with ease.

  4. Remember, the planning police don’t exist.  So plan in a way that suits your lifestyle.  It doesn’t matter if you plan weekly, fortnightly or twice weekly.  If you do not adhere to the plan 100% you will not go to planning jail; you can simply evaluate whether you can learn anything from the experience.  Above all, have a little fun.  Try new recipes, make creative use of colours or post-it notes, and get the family involved as well.  Don’t look upon this as a chore, but as a few minutes well-spent to save you time, effort, money and stress.

Stuck for recipe ideas?  Check out my pinterest board.

Still hungry for more?  Here are a few of my favourite recipe books:

The Art of Eating Well – Jasmine and Melissa Helmsley – Low-carb-friendly delicious food.  Most of these recipes require a little investment of time, but the flavours are good, and the ingredients healthful.  The illustrations really whet my appetite.

Flash Cooking – Laura Santtini – I love Laura’s playful take on food.  With a few simple tricks she is able to achieve maximum flavours with simple foods.  Healthy, delicious and quick, Laura’s cooking deserves to be better known.  You can visit her website for more recipes here.

Jamie’s 15 Minute Meals – quick-fire inspiration from Jamie Oliver.  Say what you like about Jamie; his food always works.  Many of these recipes are not low-carb friendly, but they are easy to adapt.  The Moroccan white fish is a particular favourite.  Visit Jamie’s website for more ideas, especially tasty recipes for special diets.

Find a system of planning that you like, and use it to plan for the next 3-7 days.  If you find an outstanding system, please leave a comment and share it with our readers.

Next time
How to be a label detective.


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  1. joanna jhonson

    Thank you for your informative writing over Sugar Challenge. I am looking for this kind of information for long time .

    Can you please write Some thing on child nutritions plan / program .
    I have two child and I don’t know the details about how to maintenance
    once again thanks . I will be back your site to read
    your next article .

    1. Susannah

      Dear Joanna

      Thank you for your comments. I’m not a specialist in children’s nutrition although I have taught children of all ages for nearly 20 years. However, if you have a look at my most recent Blog posts, I have written about the sources of sugar in children’s diets, and in today’s post I will be describing some lower-sugar alternatives. For me, the most important thing is that children eat fresh, whole foods, and learn to enjoy a variety of different tastes. Having a healthy relationship with food will serve a child well throughout their life, so the best thing is to avoid faddism and excessive worry. This goes for parents as well as kids; if a parent has a poor relationship with food, e.g. labelling foods ‘good’ and ‘bad’, or worrying about calories and so forth, the child is likely to pick up on this. Children live what they learn, so teach them to take time to enjoy preparing and eating real food. If your child has a particular health need which may benefit from dietary change, seek out the help of a professional.

  2. molifestyle

    good article

    1. Susannah

      Delighted you enjoyed it. Come back soon!

  3. John Smith

    Great Post!!!

    1. Susannah

      Thank you!

  4. Garath Bale

    I was awaiting for this type of informative article about sugar. I’m suffering for diabetes. Its helps me very much. thank you for sharing.

  5. john

    Great article on the healthy lifestyle. Thanks for sharing.

  6. Marc

    Love Kedgeree , but this recipe need’s tweeking. I didn’t use milk to cook the fish because it’s a waste, i just used water and seasoned the fish with salt and pepper.

    1. Susannah

      Thank you so much for your feedback, Marc. Personally I prefer to poach fish in milk, as somehow it seems to offset the saltiness of the fish (possibly due to the lactose in the milk), but if you prefer to use water that’s fine too.

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