sugar free septemberCategoriesNutrition Wellness

Sugar Free September – Plus enter for a chance to win!

This month we are encouraging you to join us on our Sugar Free September Challenge!

The UK is currently in the middle of a sugar addiction epidemic! Sugar has been reported to be as addictive, IF NOT MORE, than cocaine.  Its hidden in so many of the foods that we consume thinking they are healthy, such as smoothies and juice drinks as well as cereals, granola bars and even pre-cooked chicken – ever wondered how they get that use by date to last so long?!  The best way to avoid unwanted refined sugar consumption is to eat foods that are as unprocessed as possible.  Which may seem like a lot of work, but it’s actually pretty easy if you know how and with a little advanced prep and planning.  AND – you dont have to be an amazing cook to make delicious snacks and meals. it just takes a few easy habit changes!

The saying goes… it takes 30 days to break a habit, so we will be trying for the whole of September to stay sugar free 80-90% of the time, but we understand that might seem quite daunting for a lot of you, so lets start small with an obtainable goal and then go from there…

Let’s all try to go sugar free for 7 days…

We are encouraging you to join us next week for the first 7 days of our sugar free September challenge – then if you feel great and want to keep it up, stay on board and share your stories with us!

What is sugar free September?

Sugar free September is a 7-30 day challenge for those of you wanting to give up sugar – fast.

Sugar free September is NOT some fad weight-loss diet – it is a challenge that will hopefully help you make a healthy lifestyle change for the better.

Going sugar free though can help to loose some weight, curb hunger and cravings, reduce fatigue and also help improve your skin, mood and concentration.

We are going completely refined sugar free – this means avoiding things like table sugar, biscuits, cakes, sweets, chocolate, ice cream, cereals, juices and smoothies or even fruit yoghurts.  We will also try to limit our natural sugar in take too which can be found in foods such as fresh fruit.

You can still enjoy coffee, tea, sparkling water, sugar free treats, cheese, nuts, and much much more! It’s actually not that restrictive at all. Don’t worry – we will open your eyes to a delicious sugar free menu of choices when its comes to meals and snacks!

So – who’s in for Sugar Free September?

As well as documenting our challenge progress on social media via the @FlotalityUK and our founders, Harriet, own @WyldandFit instagram feeds, we will also be pulling together a weekly email with tips, recipes and free plans to help you if you want to join us on our journey.  To receive these FREE emails all you have to do is sign up using the form below.  Plus, we invite you to join our closed Facebook group for daily updates, tips and Q&A time!

The best part is – you won’t be alone on this challenge and we will be giving you lots of free support…

How we will help you:

Over the coming week we will be sharing daily tips, plans and recipes to help you get through each day.  This will be done via our closed facebook group (you can sign up here) and also via a number of emails that we will be sending (subscribe to this using the form below).

On our closed Facebook group you can expect:

  • Daily checkins from us, prepping you for the day ahead, along with tips to stay on track, curb cravings and survive your first sugar-free week.
  • We will also be holding you accountable, so we will be running activities for you to feedback on, share your progress
  • Daily Q&A’s – if you get stuck, or need a little support or motivation to stay on track – feel free to reach out and ask questions. We are here to help!

We will teach you:

  • to give up sugar
  • to reset your tastebuds and sweet tooth
  • our secret tricks to stop sweet cravings
  • healthier treat switches and recipes
  • how living sugar free can help improve your mood, skin and concentration.


WIN A FREE NUTRITION HEALTH CHECK

If you are interested in really making a change…

Why not get your own bespoke Nutrition Health Check to help you get started ?

ENTER TO WIN!!!

This weekend (29th, 30th Aug & 1st Sept) we are running an Instagram competition on @FlotalityUK, giving away a FREE Nutrition Health Check – worth £60!  Follow us and keep an eye out for our competition post for details on how to enter.

All health checks come with a review of your current diet and lifestyle (be honest) followed by suggestions and recommendations moving forwards to make a positive health change and reach your goals.

low carb sugar freeCategoriesNutrition Recipies Snacks & Treats

Low Carb, Sugar Free, Chocolate & Nut Butter Bites

(As seen on @wyldandfit)

January for many of us is a time to review our diets, cut back on indulgence and focus on our health and wellness. I am sure many of you reading this post will already be doing some kind of detox, diet or ‘Dry January’ as we speak! And for those of you with a sweet tooth, like me, the cravings can make life very hard and pretty miserable – however, I have a solution!

These nut butter bites are not only nutritious, but also sugar free and dairy free too! They have been my ‘go to’ lifesaver whenever I am on my strict, no sugar, low carb diet and will be my best friend this week to keep me on track on my first week back after an indulgent month of festive food and drink!

These treats are so easy to make, involve zero cooking and will keep in the freezer for weeks (if you don’t eat them all at once!)

Low Carb Sugar Free Chocolat Nut Butter Bites Recipe

Ingredients:

For the nut base:

  • 84g almond flour
  • 56.7g coconut oil
  • 45.5g Nativia sugar free natural sweetener icing mix (I get mine from Ocado/Waitrose, but most supermarkets should have something similar)
  • 129g peanut butter or another nut butter of your choice (we like Pip & Nuts almond and coconut butter)
  • 1/2 tsp vanilla extract

For the topping:

  • 100g of 90% cacao chocolate bar
  • Spoonful of coconut oil (helps it go further!)

Other things you need:

  • Baking Tray
  • Baking/cling film Paper

 

Method:

  1. Mix all the base ingredients together.  I always find it helps to melt the coconut oil a little prior so that it is in liquid form – this makes it much easier to get all the ingredients to mix evenly.
  2. Meanwhile, break the chocolate up into bits, then melt in a microwave (30 secs at a time to avoid burning) along with the coconut oil.  Stop, check and stir every 30 seconds until fully melted
  3. Line a baking tray with clingfilm or baking paper to avoid sticking, plus it also means no washing up as it protects the tray from getting dirty!
  4. Fill the tray with the base mix, patting down with the back of a spoon to make sure it fully reaches into the edges and corners.
  5. Pour the melted topping over the base, then tilt the tray around to let the topping cover all the edges and even dribble down the sides a bit for full coverage.
  6. Put in the freezer, on a level surface, for 30 mins to set.
  7. Using a knife (be careful), remove from tray and cut your slab up into bite size chunks.  Pack in a Tupperware (or similar) box and store in the freezer ready for you to snack on whenever!

I find these are best enjoyed after 5 mins out of the freezer to warm slightly.

low carb gluten free pizzaCategoriesMain Meals Nutrition Recipies

Low Carb, Gluten Free Pizza

(As seen on @wyldandfit)

You might think your eyes are deceiving you but no, there really is such a thing as low carb gluten free pizza – helping put an end to those guilty cravings for stodgy yummy pizza, but without actually having to count it as your cheat meal!  Hooray!

This low carb, gluten free, pizza is the perfect, guilt free, go to for a quick nutritious and tasty warm meal and is a lifesaver on  those days (perhaps when you might have a hangover!) when you need a little comfort food – it just seems to hit the spot!

Taking just under 25 mins to make from start to finish, prep and cook time combined, this recipe is so quick and easy, virtually anyone can make it!

From a dietary perspective it is GLUTEN FREE, contains NO SUGAR and will give your daily intake a good boost of healthy fibres, omega 3’s and quality proteins all at the same time!

So how do you make it…

  

Low Carb Gluten Free Pizza Recipe

Ingredients:

Base:

  • 1 egg
  • 1/2 cup grated parmesan cheese
  • 1/2 cup flaxseed

Toppings:

  • What ever your heart desires but our favourites are…
  • Tomato puree
  • Spicy pulled chicken
  • Red onion
  • Jalapeños  or peppers
  • Grated cheese
  • A sprinkle of basil or mixed herbs

Other things you need:

  • Baking/Pizza Tray
  • Baking Paper
  • Rolling Pin

 

Method:

  1. Turn your over on – 200ºc (fan)
  2. Mix all the base ingredients together in a bowl until it forms a round dough ball.
  3. Stand for 1-5 mins
  4. Grab a square of baking paper – this helps to stop the dough sticking to the bottom of the tray (and the surface you are rolling it out on), it also means no washing up as it protects the tray from getting dirty!
  5. Roll dough out (on the baking paper) into round pizza base using rolling pin or hands to press.  You may want to wet your hands and/or the rolling pin to stop the dough sticking.
  6. Cook, in the centre of your oven, for 10 mins.
  7. Now add the toppings that you want.
  8. Cook for a further 5-8 mins
  9. Serve up and enjoy!

We like to make sure we get our daily does of leafy greens, so why not try a mixed side salad to accompany your pizza and hit your veg target for the day!