Another great reason to give up and some better food choice ideas

by Dr Joanna McMillan 

We spoke to Dr Joanna McMillan, our wonderful Sugar Free September ambassador, who gave us another great reason to give up and some better food choices to help you with you Sugar Free For MD challenge!

• Here is a productivity reason to go sugar free for a month –
• When you cut out the foods with loads of added sugar, you usually substitute more nutrient rich foods that nourish your body, but also your brain. Bottom line is that when you eat well you are more creative, work more productively and feel infinitely better!

• Here is a suggestion for better food choices than ones that contain refined or processed sugars –
• Choose fresh fruit over lollies. Vegie juice with a little fruit over soft drinks and sugar-sweetened drinks. Sugar-free dark chocolate over a chocolate confectionery bar. Cocoa made with milk and pure cocoa powder over a hot chocolate. A handful of nuts and a couple of prunes over a muffin. Natural yoghurt with berries over ice cream.

Sugar Free September – Nearly Half Way!

Happy Monday Sugar-Free-ers!

I hope you had a wonderful weekend.  Did you find that it is getting easier? I went to the cinema and I didn’t get any snacks, which is definitely a first for me, but as soon as the movie started I didn’t even really notice! It is amazing how you can change your habits when you have a good reason to!

There is a lot of interesting items coming up in the media and on television about sugar.  Next Sunday at 8:30pm on Network Ten they are showing Jamie Oliver’s ‘Sugar Rush’ – https://www.facebook.com/jamieoliver/videos/10153288584984807/?pnref=story  If you have time it is great to tune in and see all the reasons to give up sugar.  Why not use this links on your social media to promote all the benefits of going Sugar Free to your friends and family?

I also wanted to remind you that if you raise $150 you will be sent one of our awesome exclusive Sugar Free September t-shirts (see below)!  It will be great to wear at the gym or to wear outside in the Summer – which is not far away now!  You are just coming up to half way through your challenge so now is a great time to send another push to all your friends, family and colleagues to support you with your Sugar Free September.  Remember to point out to them that you have now done two weekends of Sugar Free and still have two more to go and that their support will make a huge difference to people living with Muscular Dystrophy all across New South Wales!

Have a great week and thanks again for your wonderful support!

Kindest regards,
Kags

Here is a little Sugar Free joke for you too to brighten up your week –

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Pic Credit – https://www.cartoonstock.com/newscartoons/directory/s/sugar_free.asp

Sweet Potato Brownies Recipe

Sweet Potato Brownies

Ingredients

Yields 20 brownies

2 cups sweet potato (about 1 large sweet potato, already baked)

1/2 cup coconut oil, melted

1/2 cup cocoa

1/4 cup buckwheat flour

1/4 cup honey

1/8 cup almond milk

1 tsp. cinnamon

1 tsp. vanilla

1 egg, lightly whisked

1/2. tsp. baking soda

Directions

1. Preheat oven to 400 degrees. Line an 8×8 baking pan with parchment paper, or lightly grease with coconut oil. Set aside.
2. In a large bowl, mix together sweet potato, coconut oil, honey, almond milk, vanilla and the egg. Set aside.
3. In a medium bowl, combine the cocoa, buckwheat flour, cacao nibs, cinnamon, and baking soda. Make sure all ingredients are thoroughly mixed.
4. Add the cocoa mixture to the wet ingredients. Blend thoroughly. Pour brownie batter into baking pan. Bake for 28 to 30 minutes.
5. Enjoy!

*Note: if using a freshly-baked sweet potato, allow to cool enough to handle.

Sugar Free September – Day 2

Happy Wednesday Sugar Free-ers,

I hope you are well and your first day of Sugar Free September was good!  I think the first week is always the hardest so keep going and don’t be disheartened if it is tough – just remember why you are doing it and how awesome you are for making a difference to the lives of so many people!

We are absolutely thrilled to announce that we now have 111 people signed up and are over $15,700 in fundraising!  You are all wonderful!  Please do keep promoting the event and telling all your friends and family about it though, as we want everyone to know what it is all about and why we have organised this.  Social media is a great way to engage people, so make sure you post about what you are doing each day, the changes you are feeling and seeing and also make sure you thank you donors as then people will see and remember to sponsor you!  If you want a fun way to get more donations why not start a sweepstake of how many kg’s you will lose over the next month?  You can ask them to choose an amount and then find a prize for the one who picks the right number (don’t to use a cash prize though!)

As a very special treat I have added my amazingly tasty Sweet Potato Brownie recipe with no added sugars! This is the best recipe I have found so give it a go and see how they turn out (please let me know how they go!)  If you make them and take them into your office, don’t tell anyone they are sugar free and then see how many people notice. If they don’t then tell them to go Sugar Free 4 MD with you!

Thanks and have a great evening feeling healthy!

Kags

Flourless Honey-Almond Cake Recipe

Flourless Honey-Almond Cake

Honey and almonds flavor this simple (and gluten-free) cake. It’s lovely for afternoon tea or a spring holiday dessert. Be careful not to overbeat the egg whites—they should be white and very foamy, but not at all stiff or able to hold peaks. If you beat them too much, the cake may sink in the middle as it cools.

See how to make this recipe
Makes: 10 servings
Active Time: 20 minutes
Total Time: 2 hours

INGREDIENTS
CAKE

• 1 1/2 cups whole almonds, toasted (see Tip)
• 4 large eggs, at room temperature (see Tip), separated
• 1/2 cup honey
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt

TOPPING

• 2 tablespoons honey
• 1/4 cup sliced almonds, toasted (see Tip)

PREPARATION

1. Preheat oven to 350°F. Coat a 9-inch springform pan with cooking spray. Line the bottom with parchment paper and spray the paper.
2. Process whole almonds in a food processor or blender until finely ground (you will have about 13/4 cups ground). Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda and salt in a large mixing bowl with an electric mixer (or use a paddle attachment on a stand mixer) on medium speed until well combined. Add the ground almonds and beat on low until combined.
3. Beat 4 egg whites in another large bowl with the electric mixer (use clean beaters on a hand-held mixer or the whisk attachment on a stand mixer) on medium speed until very foamy, white and doubled in volume, but not stiff enough to hold peaks, 1 to 2 minutes (depending on the type of mixer). Using a rubber spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.
4. Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 28 minutes. Let cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring. Let cool completely.
5. If desired, remove the cake from the pan bottom by gently sliding a large, wide spatula between the cake and the parchment paper. Carefully transfer the cake to a serving platter. To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

TIPS & NOTES

• Make Ahead Tip: Store the cooled cake airtight at room temperature for up to 1 day. Drizzle with honey and sprinkle with almonds just before serving. | Equipment: 9-inch springform pan, parchment paper

• Tip: To toast whole almonds, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. To toast sliced almonds, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
• Note: Eggs must be at room temperature for the proteins to unwind enough to support the cake’s crumb. Either set the eggs out on the counter for 15 minutes or submerge them in their shells in a bowl of lukewarm (not hot) water for 5 minutes before using.

NUTRITION

Per serving: 234 calories; 14 g fat (1 g sat, 8 g mono); 85 mg cholesterol; 22 g carbohydrates; 8 g protein; 3 g fiber; 208 mg sodium; 54 mg potassium.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 carbohydrates (other), 3 fat

Recipe Credit – http://www.eatingwell.com/recipes/flourless_honey_almond_cake.html

Sugar Free September – $20,000 in fundraising!

Happy Wednesday Sugar Free-ers!

I hope you are well and are having a good week.  We are absolutely delighted to announce we have hit $20,000 in fundraising and it is still going up!  All I can say is – THANK YOU! You are all amazing and we are so proud of you all for not only staying strong but also for getting people to support your challenge and the charity.  It is wonderful!!!

How did you all find the weekend?  I had to resist a lovely looking cake in a restaurant on Sunday at our Father’s Day lunch celebrations.  However the best part was that it looked really nice but everyone said it wasn’t actually that tasty so I felt even better about resisting!

There are still ways to celebrate without sugar. Why not try a sugar free cake?  I have attached a great receipt here from our wonderful Office Manager – Maralyn.  We had it on Monday and it tastes great! Or even one of these wonderful fruit creations!

And you remember – every day that you are doing Sugar Free September you are making a difference to the lives of so many people! By participating in this challenge and removing something from your lives, you are providing the opportunity for someone with Muscular Dystrophy to gain something wonderful in theirs!

Have a good day and great week!
Thanks,
Kags

Pic Credit – https://www.pinterest.com/explore/palm-tree-fruit/
Pic Credit – http://www.ecoparents.info/blog/files/fruit-cakes-sugar-free.php

The first weekend Sugar Free!

The first weekend sugar free is always going to be tough as it is harder to resist when you are out socialising, so I thought I would send you this little man to help you stay strong –

If people ask why you are not having any sugar this weekend just remember to say that you are challenging yourself, not only for your health but also to help people dealing with Muscular Dystrophy all over New South Wales.  By you staying strong this weekend, it will mean that more children can go to life-changing camps, take part in our world-first Duke of Edinburgh’s Award program, play Boccia and other wheelchair sports or attend a fun Christmas Party!  It also give us the opportunity to help our adults, parents, carers and families with support, events, respite, counselling and vitally needed equipment.  Most importantly remember that you are MAKING A DIFFERENCE!!!
We are getting close to $20,000 in fundraising so hopefully when we get back  to work on Monday we will be there!  The donations have been amazing and we are so grateful for all your support. Please keep them coming!

Thanks and have a great weekend going Sugar Free 4 MD!

Kags

Pic Credit – http://instatagphoto.com/jamandjellyfruitspreads/

Is fruit OK?

by Dr Joanna McMillan

Absolutely unequivocally yes! There is a wealth of evidence supporting the fact that whole fruit is good for us. On Sugar-Free September we are not asking you to give up fruit – quite the contrary. We encourage you to enjoy at least 2 pieces of fruit a day… but not fruit juice. You can certainly add a piece of whole fruit to a smoothie but drinking pure fruit juice is generally not a good idea. The fibre has been extracted and it’s very easy to consume the juice of several pieces of fruit in one foul swoop.

Are some sugars healthier?

by Dr Joanna McMillan

If I see another “sugar free” recipe that includes brown rice syrup (sometimes called rice malt syrup), agave or coconut nectar/sugar I just might scream. These are all sugars – they are just extracted from different plants. Yes brown rice syrup is fructose free, but it has a GI equivalent to pure glucose! These are all sugars and we really are splitting hairs in suggesting that one is better than the other.

What’s really the issue with sugar?

by Dr Joanna McMillan 

To me these arguments over the metabolic effects of sugar are minor and kind of missing the real point. Most sugars that we can buy to sweeten foods ourselves, or that are used in food manufacturing, are extracted from plant foods and refined so that only the sugar remains. When this refined sugar is then used in abundance in foods, it adds kilojoules without adding any nutrition. Now if you have exceptionally high energy needs you can probably get away with that as the vast quantity of food you eat is more likely to provide all your nutrients. However for most of us we don’t have room in our diets for this! So eat too much added sugar and you can be getting enough – and often too many – kilojoules but still be malnourished.

Secondly sugar is a nightmare for your teeth. In fact the impact on dental health is the strongest evidence base against sugar and the principle reason the World Health Organisation recommends limiting intake to less than 10% of total energy. Sugar sweetened drinks and sticky foods like lollies bathe the teeth in sugar and provides a perfect breeding ground for the bacteria that end up destroying your teeth.