How I build my breakfast

Posted on February 25th, 2016

On my travels, I think I’m asked at every turn, by journalists or at public talks I give, what I eat for breakfast. I think it’s mostly because much of the planet can’t fathom a breakfast without sugar. The first thing I flag: drop the idea that breakfast should be sweet. Until the 1950s, when breakfast cereal was invented as a cure for sex addiction (seriously!), it was savoury.

One-Pan Bubble and Squeak Pancake

One-Pan Bubble and Squeak Pancake from the I Quit Sugar Healthy Breakfast Cookbook

So how do I do said savoury breakfast?

1. I start with veggies or fruit.

Want to know what all the healthy people I meet do? They jam-pack 2–3 serves into their first meal. I call it front-loading. The key to great health is to get as much nutrition into you and your family’s gullets as possible. I aim for 6–9 serves of veggies and two serves of fruit most days and use breakfast as a great vehicle for this.

2. I add protein. Not too much.

3. I add fat. Saturated.

This is important. Why? Because essential vitamins (A, E, K and D) can only be absorbed when eaten with fat. And we need said vitamins to effectively digest protein. Read more

Why i choose green smoothies over juices

Posted on December 18th, 2013

I kind of cringe at the fact I’m a green smoothie fan. I never bought into flouro T-shirts back in the ‘80s and I don’t do diets. I try many things, but I don’t like to buy into a “thing”, unless a) I’ve looked into said thing in detail, b) I’ve experienced a substantial improvement in my life from it and, generally, c) I can do it myself (without purchasing some fan-dangled contraption or procedure or whatever).

Choc Mint Whip, recipe in I Quit Sugar

Choc Mint Whip, recipe in I Quit Sugar

Surprisingly, green smoothies tick off my three considerations:

  • The evidence suggests they are an effective way to get dense nutrition into our bodies.
  • I’ve found them to be a really nifty way to eat my greens and notice the difference when I’m not drinking (or eating) one.
  • Green smoothies are not about purchasing a fancy, expensive product in terribly wasteful packaging. I make my own with ease and tote in old jars and reusable cannisters.

Thus I comfortably do green smoothies. Most days. And in different forms.

Why drink your greens?

We need to be eating 5-6 serves of vegetables a day (according to national nutritional guidelines) to get enought macro and micronutrients into our beings. I’d say 6-8 is optimal, especially if you have compromised health. Most of us find this hard to pull off daily. Most meals are packed out with carbs and other nutrient-negligible fillers, leaving little room for greens.

By creating a meal around greens, it ensures you get a good 2-3 serves of the good stuff into your day.

It also “crowds out” the crap. While ever you’re filling up on greens, you’re not eating the nutrient-negligible fillers.

Green smoothies v green juices

The difference between the two is this:

smoothies are made by pureeing whole fruit and vegetables into a thick drink.  Juices extract the ‘juice’ only and the pulp is tossed.

So why do I prefer the former?

  • Smoothies are more filling. The fibre keeps us fuller longer, taking almost twice as long as liquids to leave our guts. Juices can also slow your metabolism (the calorie decrease can send the body into starvation mode, causing you to store energy).
  • Smoothies don’t constipate. Juices can. You need fibre for your gut to move and to maintain the right kind of bacteria to keep Read more

how to carry your breakfast and lunch to work

Posted on July 23rd, 2013

With each passing day, my lunch arrangements get more and more ridiculous. Actually, I don’t think they’re ridiculous. They’re very practical and economical and smart. If you ask me. And, if I can be boastful, they’ve inspired others to get ridiculous too. Check out the I Quit Sugar team’s efforts from the blog the other day.

Here's how I bring in my lunch

Here’s how I bring in my meals. Zip lock bags and containers a’plenty.

My eating technique is this:

I make my own breakfast and lunch each day. I never buy takeaway – ever – and don’t eat out for breakfast very often (only under sufferance; I struggle to pay $17 for eggs).

As I don’t eat breakfast until about 10am most days, breakfast is eaten in the office or on planes. En route, as a rule. Lunch, I’m often in meetings, on shoots or interstate. And so I tote.

I eat dinner out a few times a week or at friend’s houses where I don’t necessarily eat what I’d normally like to eat. So breakfast and lunch is my own. And so I tote.

These are some of the things I do to tote:

1. I make my green smoothie which I carry in jars and drink bottles. I don’t go anywhere without one. It’s the easiest thing to take on a plane, or into a meeting. I use a really good metal Zip water bottle I got given at the Sydney Read more