The IQS 8wp week 3 roundup

Hi friends,

How has your week been?  This week has been a busy one work-wise but I’m feeling pretty good as all my food has been taken care of so I’ve not needed to eat junk or rely on pre packaged food to get me through the week – and that feels pretty great (plus my bank balance is looking much healthier than usual towards the end of the month).

So, I’m into week three, there’s still no sugar (including fruit) but I have to confess there have been a couple of times when I’ve deviated off plan and so I think I’m setting myself up for some harder sugar withdrawals next week if I don’t nip it in the bud.  Full disclosure I had a slice of chocolate vegan cake that someone had baked at work and a chocolate eclair because someone was leaving at work and there may have been red wine almost every night this week…

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The IQS 8wp weeks 1+2 roundup

Hi everyone,

As promised, today’s post is a wrap up of weeks one and two of the I Quit Sugar 8 week programme.  In my last post here I gave you the low down on the facts and figures of the programme but today I’m giving you the ‘behind the scenes’ details about what I’m eating, how I’m feeling and what’s going on generally as the weeks unfold.

The first thing you’re probably wondering is what have I eaten?  Well, week one is fairly gentle and there are no strict rules about completely cutting out sugar.  You are strongly encouraged to start reducing the sweet stuff (and you have lots of information available on the site and forums to help you become more mindful of where the sugar is coming from in your diet) but it’s not until week two when the sugar ban comes into force.

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The I Quit Sugar Programme – the details

Hi friends,

After enrolling on the I Quit Sugar 8 week programme at the start of the month I wasn’t sure whether I would share a weekly progress update on here (because I wasn’t sure if you’d be interested) but after an overwhelmingly positive response to my posts over on Instagram (here btw, if you don’t follow me already) plus number of people asking me a whole range of questions these past two weeks I thought each week I’d do a little wrap up of how it’s going and give you guys a space to ask me anything you want to know about the Programme.

So, as I’m moving into week three here’s some basic programme information to help you decide whether it’s for you and on Wednesday I’ll do a full run down on weeks one and two.

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I’m quitting sugar (again) – the 8 week programme

Hi everyone,

How’s your week going?  This week has flown past for me – how are we on the 17th January already?  If you read my post about new year’s intentions here you’ll know that I’m all about some general healthy commitments throughout the year.

Moving every day was one of them, and I’m happy to report I’m managing to stick to that (walking and yoga, it’s all been very sedate so far.)  If you want a great little yoga challenge to ease you into the new year I can highly recommend the True series by Adriene here.  I’m half way through and it’s been so wonderful to escape to my mat every day for 30 minutes of quiet time.  Even when I’ve been tired or not in the mood to workout I’ve never regretted it once – it’s true what they say, the only workout you regret is the one you didn’t do.

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Food hacks

Back to work (or school) health hacks

Hi everyone, how are we doing now we are ‘properly’ back into January? I’m feeling fairly fresh and energised (which I’m attributing to some newly implemented habits) but if you’re not then this post might come at the right time for you.

Today I am sharing some quick and easy things you can do help keep your healthy habits on track and your wellbeing a priority as the day to day routines settle back in and the year rolls on.

If your good intentions are starting to slump and your motivation is waning then read on for some easy ways to inject some goodness into your January – without investing in a new gym membership or embarking on a crazy diet.

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Self development

New year, new you?

Happy New Year everyone.  As I write this the first week of January is over and all around me everyone is starting to get back into the swing of the 9-5.  I’m easing back in gently (this week being my first full week at work) and I have spent a lot of time since Christmas reflecting on whether to make any new year resolutions (I usually have some goals or good habits I’d like to develop) and if so, what would these look like?

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The Christmas fallow – what now?

Hi everyone,

How was your Christmas Day?  Are we all feel sprightly and bright or did we overindulge and feeling in a bit of a festive fug?  Well, hopefully you’re somewhere in between and had a great time, however you celebrated.  If you did indulge more than you originally intended, please don’t beat yourself up about it.  It happens, today is another day and another chance to have a fresh start.

This period between Christmas and the New Year (the Christmas Fallow) can leave you feeling a little ‘what now?’ as it is that strange time when some are back to work, others are not and there’s usually lots of leftover Christmas food to eat – but we’re all starting to feel mighty sick of the excess chocolates and cheeses.  With this in mind I thought I’d share some easy ways to use up leftovers in-case you are in the mood to start re-introducing veggies back into your diet and you’re feeling a bit ‘now what?’

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Christmas Eve wisdom for surviving tomorrow

Happy Christmas Eve everyone.  In this shorter instalment of ‘surviving the festive season’ series I’m here to give you some festive cheer and some sensible tips for surviving tomorrow.  Whether you’re chief present giver, head chef or in charge of keeping the children entertained whilst others get on with making the day run smoothly this post has something for everyone.

I know that from the minute the house wakes on Christmas Day to the minute we go to bed that night it can be go, go, go and tensions can run high – especially when families get together and spend protracted periods of time in each other’s company.  It’s common to find yourself reverting back to stroppy teenage behaviour too easily when Aunty Gladys asks again why you don’t have a ‘lovely boyfriend’ or Uncle Bob makes a snide comment about vegan diets.  So how do you deal with it?

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A simple festive soup recipe

Hi everyone,

For today’s ‘surviving the festive season’ post I’m sharing with you my go-to winter soup recipe which comes on so handy when you need something healthy, filling and easy during this crazy time of year.

I make batches of this soup and freeze them so that if unexpected guests arrive you’ve always got something healthy to serve them. Or if you come home after a long day of work or festive shopping you can simply heat this up and in under 5 minutes you’ve got something hot and nutritious to eat.

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Beat the Christmas bulge

Hi everyone,

Today’s post is another post in the ‘festive season survival’ series and it comes curtesy of the lovely Melissa Pierson.

Melissa is the founder of Roots & Shoots Nutrition, and is a UK registered nutritional therapist practising in central and SW London. She aims to bring her clients health and wellbeing back into balance and helps them to maintain optimal health by using a range of tools to assess and identify nutritional imbalances. She uses the Functional Medicine approach of nutrition science in her clinic to ensure the most up to date and effective nutritional practices are available for her clients.

She is passionate about inspiring, motivating and educating others to lead healthier and more balanced lives. She does this by offering private consultations, workshops, seminars, events, and other nutrition services.

If you want to find out or to book a consultation with Melissa more you can visit her site here or her Instagram here.

Without further ado, here we go…


Don’t get me wrong…I love Christmas as much as the next person. The endless eating, presents, movie marathons and the Christmas parties and drinks! However, I’m also aware of that gloomy feeling come January when you feel far from healthy and spry!

It’s not surprising to know that the average person puts on 6lb of weight over the Christmas period, and roughly 6000 calories are consumed on Christmas day alone (this is 3 times the recommended daily consumption for women, and 2.4 times the amount for men)!

First things first, my food philosophy is one of balance and still being able to enjoy what you want to…. for me it’s about everything in moderation. Christmas should very much be a time for celebration and relaxation.

So, I thought it would be good to share my top tips for beating the Christmas bulge AND still being able to enjoy the festive period!

  • Eat breakfast – Start your day the right way –  it sounds pretty simple however if we start as we mean to go on we are much more likely to continue good habits throughout the day. It has been shown that people who eat breakfast regularly have a more balanced weight than those who do not. Make sure your choice of breakfast is a protein rich one which will satiate you and keep you fuller for longer. Foods like eggs, porridge and greek yoghurt are all good examples.
  • Maintain your blood sugar balance – what does this mean? Eating what we call low glycaemic load (GL) foods (which are complex, unrefined carbohydrates such as wholegrain bread, brown rice and pasta) take longer to break down once consumed compared to simple, refined carbohydrates such as white bread, white pasta etc. and they release sugars more slowly into your bloodstream. This means that you don’t get a sugar spike and energy release is more stable throughout the day. Also, adding protein and a small amount of good fat to each meal will also help with appetite control.
  • Be mindful of your sugar intake – often foods have a traffic light diagram on the bottom right hand corner of the label – you may be surprised at some of the foods that are in the red categories, and these are the ones that should be avoided or consumed at a minimum.
  • Choose wisely when it comes to alcohol – its highly likely that your alcohol intake will increase over Christmas. This in itself will contribute significantly to your calorie intake as alcohol provides you with 7 calories per gram, second only to fat which gives us 9 calories per gram. The key here is to stick to clear spirits or drinks that aren’t full of added sugar. Spirits like vodka, gin etc. (with sparkling or soda water) are a better choice over wine, beer and cocktails.
  • Eat before any Christmas parties – this will give you more control over the food you eat at parties. Canapes alone can contain 100 calories each and don’t tend to be hugely filling. Eating fibre rich foods will ensure you stay fuller for longer and help to suppress any sugar cravings.
  • Practice mindful eating – again this sounds pretty simple however in reality we can sit in front of the TV and eat for hours without really feeling full. Being fully aware of what you’re eating with no distractions (sitting at a dining table and not in front of the TV, properly chewing each bite etc.) can help your body to tell you when its full and when you should stop eating.
  • Be mindful of portion size – eating off smaller plates can be a huge help in not overeating throughout the Christmas period. Top up your plate full of fibre rich vegetables and lean protein (turkey being a great example) and eat these first, leaving less room for more dense and calorific foods.
  • Make sleep a priority – lack of sleep can increase our cortisol and adrenaline levels, which can in turn increase our appetite. Some studies show that sleep deprivation can cause people to overeat on the following day, choosing high sugar and high salt foods over fruits and vegetables. Use this time to reduce any sleep debt you may have by getting a good night’s kip (min 7-8 hours per night).

I hope some of the above will be useful, and that you have a great festive period with your loved ones!

A huge thank you to Melissa for sharing her words of wisdom as we get closer to Christmas day and the challenge to stay healthy becomes even harder (or is it just my total lack of willpower at the moment?!) . I will definitely be keeping her tips in mind as I know that I can let some of these good habits slide as the festive pressure increases.

Hope you’ve all had a great weekend. I will be back on Wednesday with another festive post.

Katie x

*This post originally appeared on