How much do you fear sugar at Christmas? (& tips to fear it less)

You’ve done quite well in patches of the year. You’ve learnt about sugar, where it’s hidden and have had periods where you’ve been really ‘good’.

However, with the sugar season upon you (Christmas & New Year), there’s a little fear inside.

In fact, because you have started lower sugar life and been somewhat successful in places, you’re even more scared with it coming up to Christmas…

Are things going to take 5 steps back?

How am I going to handle all the sweet temptations? Will I eat too many mince pies? Should I try to avoid all the buffet deserts at the Christmas party?

If only I had a bit more control, a bit more discipline. Maybe I should pre-plan and make some more rules for when I attend this function/dinner party/Santa gathering!

So here’s something to consider around Christmas sugar fear…

The holy grail of changing your relationship with sugar, and potentially with food in general, is being able to eat anything you want, when you want without any fear. This includes sugar.


So that means having no

  • Fear that you won’t revert back to old ways
  • Fear that you will undo all the ‘good’ times.
  • Fear that you will badly binge
  • Fear that cravings will come back and you won’t be able to keep a handle on them.
  • Fear that you’ll fall off the sugar wagon and be dragged back through the trials and tribulations of trying to quit again.



This might sound mission impossible to you right now. It would have to me a while ago.

I didn’t realise this until I didn’t feel it because it was just normal to me. Basically since I was at uni I realised, I went through every Christmas a little anxious at how much I would ‘let myself go’ around sweet food (before I knew about sugar in detail in 2012, it was just any ‘unhealthy’ food).

How much would I have to make up for things in January? Would I be craving more sweetness again? Would I have to go on a mini ‘detox’ and big exercise regime? How extreme?

Overeating sugar this time of year is completely normal. Most people do it. But then there’s overeating sugar to excess. Think 2 mince pies verses a whole box of 6. A large slice of panettone verses nearly the whole thing (been there). 1-2 slices of Christmas cake versus a slab which is eaten by going back for more like five times over an hour (also been there).

If you’ve impinged sugar restrictions onto yourself this year you are at risk of being in the latter category and you’re probably are full aware of it. Share your own experiences if you dare!

Hence the fear…

The fear of how you’ll behave when you have free reign at Christmas sweet foods that you have a history with.

There is another way

You might not believe me completely but you can feel fearless of sugar at Christmas. You can develop to have a trust in yourself to eat a more appropriate amount. You can repeat improved habits and change the beliefs about why you behave around like you do. And from my personal experience, it’s pretty awesome and liberating when you do this.

How? How? How?

I believe there is a need for a simultaneous approach that combines sweet tastebud recalibration and lower sugar habit change ALONGSIDE education on intuitive eating, mindset and the danger of restriction. You need both and it’s not always easy to navigate the line between them – but it can be done.



So what to do this Christmas?

Be mindful that I can’t give blanket advice easily here because you’re unique, however I will say a few things:

  • Eat quality sweet (special occasions, expensive chocolate, favourite treats). Don’t eat cheap advent calendar chocolate or a cheap mince pie just because they are free (read ‘Are you a sucker for free sugar‘)
  • Reduce unnecessary sugar with clever tips and new ideas. This embarrassing video I did two years ago has some suggestions. You can also try some healthy versions of festive favourites. I Quit SugarMadeleine Shaw and Deliciously Ella have some genius recipes that are fun to try.
  • Say no to some things when you feel indifferent about eating them or don’t feel like they are filling a strong hunger or enjoyment need. Say yes to others and really empower your choices – enjoy them!!
  • Pretend you CAN’T redeem your sins in January with anything extreme. Does anything change with this frame of mind?
  • Keep an eye out for over restriction or excessive obsessing
  • Focus on other forms of nourishment – gatherings, gift giving, crafts, work Christmas parties. The last are my favourite and I don’t have one this year… boo!

What’s going on with you?

Fearing sugar around Christmas is an important indicator of your relationship with it much more so than the actual sugar grams you eat.

If you do one thing from this article, just check in with yourself deeply and honestly to work out how much fear your really feeling as you enter into tricker seasonal territories.

Want more help to overcome the fear?

I have LOADS to share on this topic, much too much for a single blog post – loads of strategies, loads of tips and practical mindset ‘experiments’ that you can start doing during December to improve your relationship and self trust around sugar.

I’m going to be announcing something soon that is super special (and FREE!) and will help you take charge of sugar at Christmas like no other year.

Please make sure you are signed up here to get my e-mail notifications on it and look out in your inbox over the next few weeks. If you can’t wait then you can also book in for a free discovery session before I close this option at the end of November.


Relate? Can’t stop with panettone? Wish mince pies didn’t come in boxes of six? Comment below and say what you think!




How to overcome all or nothing thinking with sugar

The all or nothing mindset.

Go hard or go home.

Get clean or eat dirtier than ever before.

Zero grams of sugar one day to dessert, three cookies and a bar of chocolate the next.

Stick to the programme diet perfectly or do completely what they tell you not to do in full blown rebellion (which is three times worse than if you’d never tried in the first place!)

Know what I’m on about?

If you relate to the above and know a lot about where sugar is etc., this thinking is possibly one of THE biggest blockers in you maintaining a long-term low sugar lifestyle.

It will be the barrier between you and a peaceful relationship with food that is going to drain your mental energy or make you feel like you suck more than you deserve to (which ideally should be never!).

You can go sugar-free or low sugar for so long, but if you don’t address this mindset, it will come and bite you right in the bum trust me.

Sometimes helpful, most of the time not

This black and white way of thinking can apply to many aspects of life, general self-growth, habit change and of course eating less sugar. Sometimes it’s beneficial where it can drive you through a challenge with extra stamina or it can make you aim high.

However, most of the time it’s not so great.

So it’s worth recognising when this perfectionist mindset is doing you more harm than good. If you’re finding yourself going ‘on’ and ‘off’ with low sugar living where you feel increasingly frustrated, then it’s likely the case that a black and white frame of mind has a hold on you.

More sugar knowledge or restriction or will power isn’t going to help, discovering and growing comfortable in your own shades of grey is what you need to put your attention to.

How I learnt to love grey

When you’ve been living in black and white for so many years (as I did with food), learning to embrace different shades of grey is completely liberating and quite life changing.

But it’s also scary as hell at first. It feels uncomfortable and pulls your fears right up to the surface – I’ll get fat, I’ll eat loads of sugar and will never stop, I’ll lose even more control, this is how I operate and another way won’t work for me.

I said all of these things. I’d always seen things as ‘healthy’ or ‘not healthy’. A ‘good day’ or a ‘bad day’ which was usually a total right off day. Finding my grey shades that worked for me took time, effort and yes, a bit of risk, but it was worth it.

It’s really ditching the diet mentality for good (you don’t have to go on diets to have one of these) and it’s freeing. When I help people do it through coaching, I see it like setting an animal that’s been raised in captivity free on it’s own. Wobbly and dangerous at first after low sugar shifting but then true freedom follows.

The more you know, the worst it can be

This way of thinking is even more heightened when you’ve got more knowledge on how to eat lower sugar or super healthy – the increased knowledge can be even more crippling as your expectations get higher.

Let me tell you something: Just because you know stuff, doesn’t mean you have to action it all the time. It’s impossible to. Remember that.

I action my low sugar knowledge 80% of time, then 20% of the time I let it slide. I don’t work on days. I don’t work on meals. I tend to work on how something will make me feel afterwards.

Yes sugar drives cravings and cravings aren’t good, but cravings can be managed and handled MUCH easier when there aren’t crazy extreme mindsets bounding about like this.

Black or white. Win or lose. Let’s get practical.

For example, you know you want to eat your pre-planned carrot sticks and hummus instead of those biscuits that are presented to you – that it’s the ‘healthy low sugar choice’ right?

However, if you don’t eat the carrot snack that you planned, it’s a failure right?

The error in this calculation thinking is that because the full sugar-free version is ‘correct’, anything that doesn’t fit that, is a failure. So you may as well fail royally and enjoy the biscuits to the max (even to the point of not enjoying them).


Now what if there’s a Nakd bar option around, that might just work, or maybe a piece of fruit, or dried fruit and nuts. Healthier sugar and better. No not perfect but OK.

Yeah yeah but Laura what about that post you wrote on Nakd bars and dried fruit – they are high in sugar? Yes they are, that was for awareness so you don’t eat 3 a day thinking they are a low sugar saint.

It won’t do your cravings good eating Nakd bars like there was no tomorrow, but that doesn’t mean they can’t be used strategically in your low sugar lifestyle efforts and finding your own ‘grey days’.

Your thinking in this case is more the enemy than sweetness is.

Remember these two main benefits of just doing a little bit or ‘going grey’:

Benefit #1 Small tweaks can add up over time.

If you cut down to ½ a teaspoon of your sugar that you put in your hot drink each time, it might feel relatively insignificant, but actually with three drinks a day over a month, you’ve just reduced your intake by 45 teaspoons barely trying.

Benefit #2 It’s more likely to stick.

Ok so you don’t manage to go completely sugar free after a meal but you’re eating a few squares of dark chocolate over half a slab of Dairy milk. You still get your fix and the new habit forms. Then you can look to tweak down later on if you want.


So in a nutshell, notice if this mindset is damaging your low sugar efforts, you eating habits in general. If so, start to change your strategy from ‘All or nothing’ to ‘A little bit better option or nothing’

Want to live differently in 2016?

If you’d like to get help with overcoming this unhealthy though pattern once and for all whilst being mindful of the sugar, then I’m freeing up a number of slots for Free 30minute discovery chats in the run up to Christmas so get yourself booked in.

Over to you

Do you experience this mentality and what tends to happen? What would a ‘grey’ day look like for you?

Laura xx



Using connection and community to boost your health

I know I don’t write as much about my life in Bali on this blog so I thought I would share a little more as I’m learning more living out here than I could have ever imagined.

I suddenly woke up the other day realising it’s a crime not to share with you – especially as SO many of the things apply to holistic healthy living and are completely applicable to the challenges you face with sugar, diet-mentality thinking, belief in yourself, habits and the rest of it.

As a start, I wanted to fully share my story of moving here and emphasise the importance of connection and community – something you should consider to beat your unhealthy sugar or food habits.


Moving to Bali: Responding to my deeper health request

I really love my work in this health area and I love coaching but it can get lonely.

Having the emotional stability of a deep dip rollercoaster, I was finding myself earlier this year at home often looking at the wall behind my desk feeling completely stuck. Think frequent crying; continued confusion; self-doubting; and excessive emotional eating (consciously mind, and of course low sugar!).

I was very close to wanting to give up on everything I’ve worked so hard for. Some of the e-mails that readers have sent me were the lifeline that kept me going.

To compound the whole thing, I was single and living with a flatmate who was lovely but a passing ship in the night. Let me tell you, if sugar and holistic living is my first area of expertise, Tinder comes a close second ha!

At the same time I was reading a book called Mind Over Medicine by Lisa Rankin – showing how thoughts, feelings and beliefs can alter the body’s physiology and ultimately your long term health.



There were sections on community and relationships that stuck a cord. It fully dawned on me that it doesn’t matter how much broccoli I eat, the lack of community and connection I was feeling working solo when I thrive off people so much could be seriously damaging my health.

I have incredible friends in London and family around the UK, but something in my gut just knew that I couldn’t carry on like I was with the more daily and work related isolation. I will forever be grateful that I listened to this intuition.

So I came to Bali, specifically Ubud because it has a close knit entrepreneurial community and a working group called Tribewanted (a community based co-working group) that I am actually now running out here.

With this action I was seeking a key primary food – something deeper beyond nutrition that we need to feed our soul.

That primary food was community & connection. You could also put it under the category of relationships if you want.

Being here for two months and I was hooked. Yes, it’s beautiful with palm trees, infinity pools, cheap green juice and all the other perks but I was getting high on on small village community.

Note: There are many perks to living and working in Bali but it also has it’s challenges and this lifestyle is for some but not everyone. Think traffic, mosquitos, uncertainly in various forms and trying to concentrate when you are beyond hot!

However, going into the office and seeing the same people; having people understand exactly the challenges and things I was going through; having people to eat meals with more regularly and acknowledge the work I was doing face to face meant a lot.  All of these simple connection mechanisms are so easy to take for granted, yet so essential in the digitally obsessed, time conscious ‘busy’ society we now live in.


Friday lunch in the office :)


Despite everyone on Facebook still thinking I’m on one big holiday, I’m working just as hard, if not even harder than when I was in London. I am inspired to write more; I’m a calmer coach with more perspective and I am held accountable by my tribe to take action on things I want to achieve.


Working with my tribe in bamboo settings. Yes that’s a handsome man called Pascal right there! .. And one of the other girls there runs the biggest holistic health community in Spain.

So how can this story and message help you in your health right now?

Don’t ever underestimate or undervalue the power of your relationships and the power of your community in your wider health – and consequently, your battle with sugar cravings, constant food fixation or that on/off diet mentality that makes you feel naff – three of the things I feel most passionately about.

I fully appreciate that upping for Bali is not practical or realistic for most. What I’m talking about here is not about the paradise location – it’s about the principles and pro-active action where you take some time to listen to your clever intuition.

What I did with coming to Ubud was seek out a like minded community and put some time and effort into immersing myself in it. What worked was making a concerted effort when I got here to build relationships. These have continued to support and inspire me to bring real happiness and joy that’s shifted my focus away from food and really put me at peace with sugar.


My birthday meal!

So what can you do?

If you feel this area could be something you need to look at, there are lots of things you can do. A few ideas to start:

  • Consider a club or commitee in your local town.
  • Find a Meet Up around one of your interests.
  • Try out a new class or workshop that meets with the same group each week
  • Make more of a pro-active effort at work to go for lunch with colleagues so you get to know them on a deeper level.
  • If you’ve got a partner, get a date night booked in!
  • If you don’t have a partner, balance out the amount of time you spend on Tinder with face to face efforts! ha ha!

I know life is busy and this sounds like common sense, but sometimes we need reminding of the basics. Pro-active action will stop you neglecting your connection needs which can lead to you fixing yourself up with dopamine releasing sweetness instead.

Can you identify a time in your life when your community or connection soul food was lacking and what you did about it? I would love to hear your stories :)

Laura xx




food-eating-candy-chocolate (1)

It’s not really the sugar, it’s the habit

If you could just stick to the sugar detox programme and see it through.

This will be it, I’ll shift the cravings, I’ll stop munching on highly unnecessary food in the evening and I’ll lose weight, feel great and relish being finally in control.

Sound familiar? Well, it might not really be the sugar after all and you might not even need to detox off it.

Get to the core craving

I’ve been coaching with a few clients recently who have been completing Sarah Wilson’s I Quit Sugar 8 Week Programme.

One super self-aware lady recognised when she would struggle the most and booked a one off clarity strategy session with me at her predicted hurdle 3 weeks in advance.

We had quite a breakthrough to say the least.


It turned out she didn’t actually need to focus on recalibrating her tastebuds as much as she had thought (one of the primary aims of Sarah Wilson’s programme is to do this).

food-eating-candy-chocolate (1)

Yes, the large box of Malteasers whilst watching the Great British Bake Off isn’t probably how Sarah Wilson would behave these days. However, it turned out that the box of Malteasers could also be crisps, or popcorn, or anything that lasted a long time from a snack point of view.

My ears pricked up with this.

The core craving: long lasting snack satisfaction (with sugar an obvious, but not necessary preference)

You can get this same satisfaction with lots of things that aren’t sugar, and some can even be pretty healthy. We went for a long hot drink to substitute (read more swap ideas here)

Remember it’s about habits

Sometimes, with all the anti-sugar stuff going around, we think that’s sweetness the root of all unhealthy problems. Yes, I completely agree that fructose is something we can get hooked, on, however, sometimes is just 1-2 big old habits, that if changed would make a huge difference to your health and sugar cravings.

Could you pinpoint yours right now?

Take this lady as an example – she got healthy eating, she knew where sugar was hidden and largely avoided it. It was just this frequent long-lasting-snacking-with-TV habit that was de-railing her.

You could even go as far to say that 80% of her sugar consumption came from this one habit.

So if she changed this, happy days!

Remember: Your focus energy is to be valued

Habits, particularly long standing, comfort inducing, sugary ones like this example; require upfront will power to change. Read more about how much discipline do you really need to change your sugar habits.

If you’re doing a whole sugar detox or health kick programme, there’s a lot to focus on – getting the right breakfast, eating this when it says, sticking to the snack quota’s etc etc.

Thus your focus is spread quite thinly across loads of habits.

Imagine putting all of that energy and focus into just changing the ONE most powerful habits instead?

I know I bang on about this but it’s because IT WORKS! Prioritising and saying no to other things is golden to change.

If you want to stop feeling frustrated at yourself, move away from diets or restriction, then pick that one habit with the highest % of your sugar consumption and set out to shift it over the next two weeks with the best of your effort.

Share the love!

Know someone who’s got a BIG habit but is lacking the focus? Please do share and help them.

Want some clarity around your key habits and a two week strategy to set you off?

Book in for a one off strategy & clarity session with me and lets get talking!

Over to you

What is the one habit that would be most powerful for you to work on right now? Do you find you try and change to much which slows everything down? Comment below and put down your stake!




How to use mindful eating to eat less sugar: 5 Tips

You’re at your computer and decide to take a break. You allow yourself that favourite little sweet treat – a little chocolate, biscuit or a portion of sweet potato cake.

You take one bite and it’s delicious.

You take the next.

Then you see something on Facebook of interest. You click through. Into the Facebook tunnel you go.

Next thing you look down and your treat has gone. Like disappeared. Unless your dog came up and gobbled it before you, chances are it disappeared into your own mouth.

You possibly ate more than you intended and whilst you remember the first bite or two, the 3rd, 4th and everything after you seem to have no recollection of.

That was your treat and you don’t really feel like you had it, so chances are you’re probably craving another. Then you feel frustrated that you can’t stop and that you’re eating too much and don’t have control. Going to put on weight, eat too much sugar la la la….

Say hello to mindless eating.

A part of our fast paced, distraction filled food everywhere culture.


My most memorable recollection…

I think I had consumed about 12-15 ginger nut biscuits. I was sat on my bed, with my laptop, aimlessly Googling things and messing around on You Tube.

I looked down and the biscuit packet was empty and I have never been so shocked. I even Googled ‘How to stop eating biscuits’ (read the rest of that story here).

The toxic combination of my favourite biscuit; the biochemically please-give-me-more nature of fructose, my university habit of eating with my laptop all combined to make me feel physically and emotionally not that great in that moment.

It’s the most significant mindless sugar eating experience that I recall but I know there were a ton more. Eating granola straight out the box whilst chatting to my flatmate; consuming an extra large sweet popcorn at the cinema before the adverts were even done with; eating muesli bars whilst rushing to my next meeting thinking about the agenda.


I say all of this as though I’m now mindfully reformed. I still engage in mindless eating myself these days – I doubt anyone is perfect on this. However, just using it where I have been, it’s really helped me reduce unnecessary overeating, reduce emotional eating and become more intuitive about food. I’ve got very excited about it and it’s power in helping with people’s relationship with food and sugar.

I am actively practicing this day in day out now where I can, but mindless eating was a strong habit I had developed over the years that is taking some time to shift.

I really understand, when you’ve a sweet tooth in tow and sugar’s around, it’s a heck of a lot easier to fall into the mindless sugar consumption trap easier than otherwise.

If you want to start the process of becoming more mindful so you can get more control with sugar, enjoy it more when you do have it and reduce overeating in general, this is worth getting to grips with, so here are a few suggestions to get you started.

Mindful eating: Tips to get started


1. Notice first where you’re not being mindful

Most of the time we are completely unconscious of this behaviour and the first step is just to move to ‘conscious incompetence’ – the point where you recognise it, but you can see you’re far from changed yet.

Catching yourself is a skill in itself. Eating your lunch whilst scrolling your phone. Doh! Snacking in front of the TV. Whoops! Spooning something into your mouth whilst ranting to friend. Oh dear! I’ve done all of the above and can only write them because I’ve become aware.

Even just acknowledging the behaviours first (even if you’re still doing it) is a step in right direction.

 2. No judgment

This is really important. Mindfulness and meditation is all about observing where you veer off and pull yourself back on without judgment. Just let it go like water off a ducks back and next time you’ll try to catch yourself earlier. Sometimes I say to myself, I’m choosing to be mindless right now because I want to and that’s that!

4. Try out some dedicated mindful eating

This is the fun part. Pick the odd time when you’re going to be super conscious and really get into it. Eat alone. Taste every bite, look at the texture of what you’re eating, feel it in your mouth, consider how it was made and where it came from. You can even talk to your food (totally weird out optional!).

Depending on where you’re at with sweet tastebud recalibration, I’d also say pick whatever food you like. If you’re doing it mindfully, heck chocolate or anything can be enjoyed. I no joke just ate an incredible pumpkin muffin (lower sugar mind) before writing this post to practice it before churning out some thoughts to you. Super dark chocolate is another favourite of mine for this practice.


5. Alternate activity if you need

If you are reading or eating out or working and are eating, try to alternate so you don’t chew and do another activity at the same time. Just do one thing with all your attention. So read for 5 minutes, then take a few mouthfuls and go back to reading when you’ve fully finished them.


6. Be realistic

You are not going to mindfully eat all the time. Old sugar habits take time to shift, the rest of life goes on and it’s not always practical – for example dinner with friends etc. Even if you start becoming aware or experimenting 20% of the time, it will have an impact and start you off.

It’s an extremely powerful tool in your kit for emotional eating, sugar moderation and stress management. You might also want to read how to change your sugar habits with more simplicity.

This stuff is a big part of my 1-2-1 coaching work and I’d love to teach and guide you. Do check out my Sweet Mindset 101 programme where you can book a free 30min friendly chat to get clarity and see if it fits your health and mental sanity needs!

Have you dabbled or become aware of mindful eating? What food would you like to try?


coconut pieces

Need sweet after a meal? Over 50 low sugar ideas to try

It’s what you’ve always done since you can remember. It’s second nature. The day just doesn’t feel right without it.

The little Dairy Milk chocolate; the regular Nakd bar sweetness; or that mini pudding – it’s just what you do after eating your main meal, right?


You know you’re not hungry for this sweetness and it’s totally habit, but it’s so firmly engrained that you can’t imagine life without it.

When anyone subscribes up to receive my weekly updates and free video e-course I now them to send me a quick line on what they struggle with the most when it comes to sugar, eating habits or sweetness.

The post meal sweet fix wins hands down for the most common thing that people mention. I’ve already written 12 tips for this habit but I thought I would just bash out a long list of alternatives that might spark inspiration or things you haven’t thought about.

How to use this list..

  1. Pick a few of your favourites. Pick 1-2 that you know you like, one that you’ve no idea if you like and one you didn’t think you like that you’re willing to re-try (often people can rediscover things using this approach).
  2. Try each one for a day or two. Three days if you can. This will be tough at first. It will require a little upfront discipline so make sure you aren’t trying to mentally do too much else.
  3. Have FUN and enjoy trying new things and experimenting. Go out and buy yourself some trendy nut butter, a pretty tea or cute bowl for your yoghurt (I have a cute bowl!).

A few more notes:

  • This is about ‘better’ options. Everything is relative to you. Just make an incremental upgrade rather than worrying about picking the perfect option all the time.
  • Accept you may go through phases with these and seek to change periodically. I had a chai tea phase, then it was the almond butter and now I’m partial to really dark chocolate or yoghurt with cacao nibs.
  • Once it’s pretty low sugar, don’t overly stress about it unless it’s causing some other physical or emotional pain. You can live happily ever after enjoying something healthy that doesn’t drive sweet cravings too much. KEEP PERSPECTIVE!!
  • If you’re already rolling with some of these, why not mix up your routine and try some new ones.
  • Oh yeah HAVE FUN experimenting. It’s really satisfying when you change this habit and learn to love something that is healthy.

Not so much fruit on this list..

I’ve not listed loads of fruit or anything with dried fruit in it because I’ve tried to keep this list low on fructose so it helps reduce your need for sweetness. Feel free to add a little fruit in to jazz things up if you want but be mindful of it’s impact on the sweetness you crave overall. Read to fruit or not to fruit for more on this topic.


Anyway HERE IS THE LIST!! Please add your own in the comments below the blog and we have a great resource.


  • Plain unsweetened full fat natural yoghurt
  • Yoghurt with cinnamon
  • Coconut yoghurt
  • Yoghurt with flaxseed powder/seeds/chopped nuts
  • Yoghurt with fresh/frozen blueberries or raspberries

Total yoghurt strawberries

  • Yoghurt with cacao nibs (one of my favourites)
  • Yoghurt with coconut flakes or desiccated coconut
  • Some delightful mix of all of the above!


Mini pudding like

  • Cottage cheese with chopped apple, cinnamon & seeds
  • Cottage cheese with a drizzle of yacon syrup or brown rice syrup
  • Natural yoghurt with chopped nuts, berries and grated dark chocolate
  • Mashed sweet potato with natural yoghurt & topping

sweet potato _ creamed coconut

Nut butter

  • Teaspoon almond butter (add cacao nibs for indulgent fix)
  • Teaspoon cashew butter
  • Teaspoon of hazelnut butter (mix in some cacao for chocolate fix)
  • Nut butter on sliced apple
  • Nut butter in celery


Biscuit like or substantial

  • Ricecake with nut butter
  • Ricecake with mashed banana & chopped nuts
  • Oatcakes (plain)
  • Oatcake with cottage cheese and seeds

Cold drinks

  • Glass of coconut water
  • Glass of milk
  • Glass of fizzy water with lemon/lime
  • Glass of unsweetened almond milk
  • Iced homemade fruity or green teas


Hot drinks

  • Peppermint tea
  • Licorice tea
  • Fennel tea
  • Green tea (I LOVE the mango variety)
  • Chai tea (homemade with teabags only – optional add extra cinnamon)
  • English breakfast tea
  • Cappuccino
  • Latte
  • Any other coffee or tea with no sugar that exist in the world!

Rooibos tea

Coconut stuff

  • Fresh coconut chunks (can buy in Sainsburys and Waitrose these days)
  • Coconut water (double check for added sugar)
  • Coconut flakes
  • Toasted coconut flakes (Holland & Barratt do some)
  • Spoonful of desiccated coconut (might dry your mouth ha!)

coconut pieces


  • 100 or 99% dark chocolate
  • 70-90% chocolate (85% is my favourite)
  • Cacao nibs
  • Hot chocolate made with milk & cacao powder (milk can sweeten naturally)


Nuts & bits

  • Cashew nuts
  • Almonds
  • Pecans
  • Walnuts
  • Macadamia nuts
  • Mixed nuts


  • Pumpkin seeds
  • Sunflower seeds
  • Raw cacao nibs
  • Goji berries
  • Various combinations of the above mixed together (my current favourite is goji berries, cacao nibs and pumpkin seeds)

Goji berries



Hopefully you have some inspiration and new things to try. You CAN change this habit and it’s really empowering when you do. I would now take yoghurt and cacao nibs over a lot of other things these days. Also remember you can replace with an activity like taking a walk etc….but that’s for another day….

Again, please tell me what you currently have, what you’d like to try or any other winning combination that MUST BE SHARED WITH THE WORLD!??

Comment below…




How to change your sugar habits with more simplicity

We live in an over stimulated, content filled, expectation ripe world and are often hard on ourselves.

Turning to food, especially sugar is often much more common when you’ve either got too much work, stress or responsibility on your plate and not enough space to think, play or allow a moment to catch a breath.

No wonder emotional eating or over eating around sugar comes as a welcome respite to the busy world we live in.

This week I was lucky enough to read the draft of a book which has been written by someone I very look up to in terms of health advice. I actually call him the Zen Master!

I don’t want to name him here as I don’t want to affect his book launch plans but after 20 years working in health and helping 1000’s people change their wellbeing, my mysterious Zen Master knows his stuff.

A few key messages and healthy tidbits I can pass on to you that I am also practicing at the moment:

  • Put the phone on airplane mode for the first hour of your day
  • Think about what hobbies or interests you’d like to pursue before the end of the year.
  • Switch off the notifications for a while
  • Make yourself laugh. Often.
  • Be mindful. Bring your attention back to your body or senses.
  • Reduce your stimulation (Smart phone, technology, over active thinking)
  • Make distinct relaxation time a daily or routine item like exercise is in your health routine.

Such simple things you can start to do that don’t involve diet. It’s a lack of these things that are often at the root of unhealthy sugar eating habits.

I’m keeping this post short and simple so you can take the advice and get away from your screen sooner rather than later. 

Any habits regarding the above points that you think you’d like to change?

Laura xx


Low sugar life, food fixation and binge eating: My full story revealed

It’s time for me to share a little more.

Today I re-published my About Me page with a fuller story of what’s been going on with me, my health and lower sugar life over the past year.

I’ve also had a mini message rebranding (see the images on my homepage) and launched my new Sweet Mindset Shift 101 coaching programme.


You can read my full story in more detail here.

It includes still some details on how I changed around sugar and more about my struggles with food pre-occupation, a somewhat strain of orthorexia (essentially eating too ‘healthy’) and binge inducing restriction.

For anyone that’s been reading my blog for a while, you may have noticed a shift – in my approach, in my writing, the types of articles I now publish.

Anyway, I felt it was the right time to share this as it aligns with what I feel more of you are struggling with day to day and fits the skills and experience I now have to help you.

It’s scary as hell for me to share some of this, and last week I was close to just wanting to crawl into a hole and not do so. Luckily, the teachings that have helped me the past year, have helped me to be able to click the publish button and move forward with a direction that I feel strongly about.

Talking about sugar has never been easy and the health arena is amazing but also a bit hectic at times with conflicting views, concrete opinions on the ‘right’ way and sensationalist headlines.


Currently there are online debates on every sugar substitute going, a never-ending debate about gluten and don’t even get me started on fruit. However, all of this feels irrelevant if your head isn’t in the right space and you become over fixated on the detail.

I believe it isn’t really about what you do (or don’t) eat, it’s about how you behave around what you eat – the habits, the thoughts and the feelings that end up shaping your days and ultimately, your life.

My work and Happy Sugar Habits will move forward in this direction – a unique take on holistic wholehearted heath that still recognises the value of recalibrating your taste to sweetness and changing sugar-based habits, but whilst understanding the importance of a healthy mindset and relationship with food as the priority.

I want you to know, I’m in full support of helping to educate our children around the dangers of sugar, reduce the consumption of sugar drinks and help raise awareness of where sugar is hiding.

However, I‘ve realised that most of you reading this, already know most of that and there’s enough media around these days to remind you of that (Jamie Oliver, Fed Up, That Sugar Film).

So I will be working more on how to watch the sugar but ensure you keep your mindset healthy, how to empower your relationship with sweet food and how you cultivate a focus away from food (& of course sugar!).

Read the full About Me page here and by all means let me know what you think either with a comment or a private e-mail to

Thanks for reading and following. I would have never have been able to do this work without you. Know that I am work in progress as much as you are, making mistakes, fumbling through and embracing the process!