Vegan Friendly Protein!

Nobody can begrudge you for being a vegan considering the proliferation of diseases associated with animal products. While this is a wise choice, it is important for you to avoid losing their daily essential protein intake.

Unlike vegetarians who consume dairy and poultry products that contain proteins, you shun animal products completely. Considering that humans derive a huge chunk of their proteins from animals, you are disadvantaged and need to have alternative sources of protein.

Let us begin by establishing a few issues about Proteins:

  • Proteins are called body building foods for a reason. They comprise about 20% of the body and are responsible for building of muscles, metabolism, repairing body tissues and formation of hormones and enzymes among other functions.
  • Without adequate proteins, your body would become dysfunctional because there would be no sufficient amino acids (types of protein) to help in all biological procedures. Remember that you need 21 amino acids and while your body can only generate 11 of these inherently, you can only get the remaining 10 through the food you eat.

Where Can A Vegan Get Proteins From?

As a vegan, you need to understand that while animal products contain a lot of protein, you can still derive your daily intake from plant sources. However, it is crucial for you to understand exactly which foods contain proteins. The last thing you want is to get a disease related to protein deficiency or to experience a breakdown of body functions owing to lack of proteins.

From the onset, you need to understand that the recommended daily intake of proteins differs from person to person depending on gender, health condition, age and physical activity. If you are in doubt about exactly how much protein you need to take, it is important that you talk to a nutritionist .You should also consider that the digestive process of animal protein differs from that of animal protein thus requiring adjustment of portions to fit your individual needs.

Some Of The Best Sources Of Proteins For Vegans:

Green Peas: You may not take milk because of your beliefs but one cup of peas will give you the same amount of protein you get from a glass of milk (7.9 grams). The advantage with this legume is that it can be cooked separately or be blended with other foods. Peas also contain fiber which you need for proper digestion.

Quinoa:  This seed contains 8 grams or more of protein in every cup. More importantly, it carries all the important amino acids (9) that you need for your body to grow and repair damaged tissue. You can eat quinoa by adding it to soup, serving it with brown sugar during breakfast or tossing it with vegetables.

Non-Dairy Drinks:  Here you can choose between soy milk, coconut milk and almond milk. The three are produced from plant sources with soy milk having the same amount of protein as the one you find in a comparable measure of cow milk. Although almond milk is low in proteins, its nutritional content is high.

Nuts and Butters:  Almonds, pistachios and cashews are some of the best sources of protein from the plant world. Every ounce of these nuts contains 5 to 6 grams of protein. They also have fats. Peanut and almond butter contain a lot of healthy protein, but you must avoid those with added sugar and hydrogenated oils.

Vegetables: They may have incomplete protein but they can come in handy for your protein needs if you blend them with whole grains. Brussels sprouts, spinach and broccoli are very rich sources of protein. Don’t forget also that lentils and chickpeas are legumes with high protein content. The other advantage of getting your protein from vegetables is that you will also be fulfilling your mandatory need for vegetables as part of a balanced diet.

Beans: Perhaps this is the best and cheapest sources of proteins for vegans. Legumes grow in abundance in many places on the planet. You can choose from white, black, heirloom, pinto and many others. They are all loaded with proteins and fibre, are easy to prepare and can be eaten solely or as part of other meals.

Soy: Although soy is a bean, it deserves to be discussed in isolation owing to its high protein content. Its versatility is evident in the manner in which it has been made into different products like milk and meat. In terms of nutritional content, soy is a complete protein.

Tofu and Tempe: These are foods that are made from soya beans. They contain all the proteins found in soya but are also made edible and more nutritious. The two also contain high amounts of fibre and vitamins, which give you even better reasons to eat them. Various communities have made tofu and Tempe staple foods and the health benefits to such people are evidenced by good health and longer lives.

Edamane: This is a creative way of enjoying soy. It is simply soy that is still in the pods, boiled and served while hot or cold. Every half cup will give you about 8.4 grams of protein. You can eat it with pastas and salads (but remember to remove the shell) or as an appetiser before supper.

Hemp: Yes, you read it well. Right from the dreaded marijuana! Hemp is derived from cannabis but does not have the element that intoxicates. Hemp seeds can be added to baked goods, pestos or smoothies for their high protein content. You may also want to try out hemp powder, milk or oil as they are made from a complete protein.

Sunflower, Sesame and Poppy Seeds: Each of these seeds contains a lot of protein, with sunflower leading at 7.3 grams for every quarter cup. While there are a variety of ways to prepare them, you will get more benefits if you simply add the seeds to your meals, where necessary.

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At A Glance:

  • Choosing to be vegan is important for your healthy and also makes it possible for you to live longer and enjoy life.
  • Studies have shown that vegans live longer than people who eat more animal products.
  • Veganism is a lifestyle choice which prevents you from contracting a lot of diseases especially those associated with animals.
  • However, as a vegan you need to understand that you will have to look for other sources of protein in order to live optimally.
  • You need protein for almost all body functions, to build muscles and to repair tissues and also for other biological processes to take place.
  • Your safest best for proteins, considering your lifestyle, is in plant sources. Such protein is natural and cheap to obtain.
  • Legumes are among the best sources of protein for vegans since they are complete proteins, while also containing a lot of fibre too.
  • Soy-based foods like tofu will guarantee you your daily protein intake while offering you other dietary benefits,
  • Nuts and butters are other natural sources of healthy plant protein, which also supply you with essential fats.
  • Brace yourself for lots of proteins from hemp. You will not be consuming addictive and poisonous cannabis but complete protein in hemp seeds, milk and oil.

Check out my Favourite Vegan Raw Blueberry Cake Recipe!

Vegan raw blueberry cake

Prepare your Ingredients!

Bottom layer Ingredients:

3 cups of organic almonds

20 dates

and pinch of sea salt

 Second layer Ingredients:

2 cups of soaked organic cashew nuts

1 cup organic fresh blueberries

1 cup coconut water ( I am a coconut abscessed, but you can use just filtered water )

5 dates

2 tbsp honey or agave syrup

3-4 tbsp melted coconut oil

How to prepare it!

Preparing your First layer:

Add all of the ingredients, almonds, dates and a pinch of salt to the food processor and mix everything until sticks together.

With your hands press the crust out in a cake – I like a tin layer!

Preparing your Second layer;

Yummy blueberry mash cream!

Add all the ingredients, cashew nuts, blueberries, dates, honey, coconut oil and coconut water to a blender. Blend until you get a thick, smooth mash.

Spread the mash over the crust and let the cake sit in the refrigerator for at least 5 hours!

Take the cake out just before serving, so it does not melt!

Be creative and decorate the cake with some fresh blueberries and few mint leaves!

Isn’t it easy?!

A Perfect dessert for those hot summer days! Enjoy!

With love,

Your Grace Guru



Why Protein Is Super Important!

The past few decades have witnessed an almost global obsession with weight loss. More and more people are watching what they eat. Everybody wants to remain healthy and avoid any negative repercussions of poor eating habits. It is important to take advantage of advances in nutrition, health and fitness to live enjoyably and for longer.

While we tend to blame carbohydrates and fats for diet- related problems (and rightly so) we often forget another important nutrient that can change our health for the better. As they say, sometimes we agonise over the closed door so much so that we forget to see the one opening behind us.

If you go to any breakfast table today, you can bet your money there will be carbs. However, the same cannot be said of proteins. There is a tendency to glorify carbs, perhaps because they are energy giving and readily available. But that is where we go wrong.

Taking a larger portion of proteins in your meals is the best way to avoid illness and overcome obesity. When eaten properly, proteins will work wonders. At this juncture, it is important to delve into the significance of proteins for the body and how this nutrient can reverse the damage you have done to your body over the years.

Healthy eating

Proteins Help To Control Hunger Pangs

Proteins fill your stomach faster and make you feel satiated most of the day so that you don’t need to eat often. Most of us do not become overweight or obese because of eating regular meals but due to overeating, especially between meals. When you eat proteins, you tend not to desire food between meals thus making you less likely to burden your body with food it does not need at that time. Try eating more legumes for breakfast and curtail you bread intake and you will begin to lose weight.

Fresh fruits milk shake on wood

Proteins Curtail Late Night Eating And Cravings

Most people who have excess weight arrived at that point because of eating late at night. There are people who are not in control of their eating habits. Actually, food controls them. Most of the food you eat at night is not needed by the body because your body is not physically active as you sleep. It has been established that people who eat breakfast that is high in protein tend not to eat much at night or late into the night, thus averting the possibility of accumulating weight.

Protein Is Crucial For Building Muscle

The other simpler name for proteins is ‘body building’ food. That is exactly what it does. The body goes through wear and tear daily and damaged or dead cells, tissue and muscle must be replaced. For those interested in body building, the only way to accomplish it is to eat more protein than the usual serving. Even when you are losing weight, your body needs to replace the tissue and muscle you are losing. Consequently, ensure eggs, fish, beans, milk and other forms of protein are as abundant or even more than corn, wheat and rice in your meals.


Protein Is Important For Healthy Bones

Your bones support your skeletal structure. Have you ever met someone with weak bones that break anyhow? Do you know people with bowed legs? As you become older, you are likely to have weaker bones if you don’t eat enough proteins in your earlier years. Women undergoing menopause are also at risk of osteoporosis. You have a choice. Animal products like milk, eggs and meat contain such nutrients as calcium, without which your bones will become brittle and dangerous.

Eating Proteins Boosts Your Metabolism

One of the main reasons your weight increases exponentially is low metabolism. This refers to the rate at which the body breaks down and assimilates the food you eat into the blood streams for normal body functions. Studies have shown that when you eat a lot of protein, your metabolism increases and more calories are burned. Burning more calories than you consume is the surest way of lowering your body weight.

Proteins Help The Body To Recover From Injury

Getting injured is normal for human beings. This may be as a result or freak or serious accidents. Nobody wants to stay in a hospital bed. Hospital ceilings and walls or those of your bedroom are not the best place to spend days as you recover from injury. The best way to speed up your recovery is to eat a diet that is rich in proteins. This will ensure that the tissues and muscles that were damaged during the accident are replaced within the shortest time possible. While the doctor uses conventional medicine to accelerate healing, you should complement this with a protein-rich diet.

Protein Can Effectively Fight Hypertension

An often ignored cause of diseases, some of them fatal, is high blood pressure. Heart attacks and strokes are some of the effects of high blood pressure. The good news is that if you eat more proteins your blood pressure will reduce. Moreover, it is also important to note that even cholesterol can be lowered by eating proteins. Now you have another important reason for increasing the amount of protein in your diet, unless of course you want to spend your time and money treating hypertension and related illnesses.

Proteins Help To Keep Old Age At Bay

Well, I am not saying that you will live forever, but protein-rich diets will help you to remain healthier and fit as you grow older. By the way, who wants to grow old and immobile? If we could prevent ourselves from reaching this stage, many would invest all their resources in such an endeavour! What happens when you are growing older is that your muscles shrink gradually. Your bones also become brittle and fragile. That is why you need proteins to ensure the ageing process is decelerated. Moreover, protein will help you to continue lifting weights and engaging in resistance training in your old age and this will make you appear and feel younger.

Sources Of Proteins For Vegetarians

You can derive proteins from animal as well as plant sources. Animal proteins include poultry, fish (including various forms of seafood like crayfish, lobsters etc.) eggs and milk. Beans and peas are very rich in proteins too. Consider including kidney beans, soy beans, white beans, black-eyed beans and split peas among others in your diet. Processed soy products such as tempeh, tofu, veggie burgers and textured vegetable proteins are also very rich in this nutrient. Finally, you can enjoy your daily protein intake by eating seeds and nuts such as cashews, peanuts, pecans, sesame seeds, almonds, hazelnuts, walnuts and sunflower seeds.

As I Sum Up…

  1. Change your eating habits, particularly your breakfast, and ensure you pack it with more proteins than you are doing today.
  2. Proteins are generally healthy for all people irrespective of age, health condition and physical activity.
  3. People with healthy kidneys need not worry that proteins will harm them, but those with kidney disease should adhere to their doctor’s advice on what kind of protein to eat.
  4. If you are engaging in body building and weight lifting, remember to eat as much proteins as carbs because as you exert your body, your tissues are damaged and need replacement.
  5. There is an abundance of proteins sources, both from plants and animals and this means that even vegans and vegetarians can enjoy proteins.
  6. To lose weight in a healthy manner, eat more proteins in the morning since this will make your tummy feel fuller most of the day hence avoiding binge eating.
  7. Sometimes when you feel hungry, your body is asking for proteins and not carbs. Consequently, it is important to snack on proteins than on carbs.
  8. Vary your protein sources to ensure you get as many nutrients as possible. This is because milk, eggs, legumes and meat contain different levels of protein and other nutrients.
  9. Learn to cook proteins in a variety of delicious ways so that you enjoy eating more of this nutrient.
  10. Take time to chew proteins well to ensure they are digested properly.

With love,

Your Grace Guru



Cancer Killing Foods!

Throughout November there is a variety of foundations raising awareness of cancer, including lung cancer, mouth cancer and pancreatic cancer! Cancer has gradually crawled into society to the extent of becoming one of the greatest killers. Globally, cancer is now rivalling cardiovascular diseases, malaria, HIV and other deadly illnesses in terms of the number of people that are affected by it. To aggravate the situation, cancer has no known cure. Management remains the only option.

That is why we need to think about alternative ways of dealing with cancer. One of the best starting points is diet. From the onset we need to emphasise that diet is not only for nourishing the body but also for healing. It is crucial for people who are suffering from cancer and those recovering from treatment to understand the importance of diet in fighting cancer.

At this juncture, it is important to introduce cancer-killing foods. These are not necessarily special diets. Their uniqueness stems from the fact that they contain elements that can kill cancer stem cells. There is a growing awareness that conventional medicine cannot effectively contain cancer attacks. Alternatives therapies in cancer treatment are those that target the root causes of the disease and diet presents such an option.

The era of over dependence on radiation treatment and chemotherapy is on the decline. There are even some people who find these strategies to be more detrimental than helpful to their conditions. Enlightened people are now looking for therapies that target cancerous cells to obliterate the illnesses instead of spreading the problem to cells that are not affected by cancer

That is where phytonutrients come in. These are chemicals and nutrients found in certain foods and have the ability to destroy cancer cells and protect other cells that are not affected. These healing compounds can be found in the normal foods that we eat as well as popular spices. Recent studies indicate that phytonutrients can target cancer stem cells and induce healing with no negative side effects.


These important compounds include epigallocatechin-3-gallate (EGCG), curcumin, lycopene, luteolin, piperine, pomegranate extracts, B-carotene, resveratrol, genistein and sulforaphane. As food-based elements, they cost less to acquire and are taken as part of daily dietary requirements. One cannot, therefore, compare this alternative cancer treatment to the use of radiation and chemotherapy that have often devastating side effects.

Specifically, we argue that any person suffering or recovering from cancer should ensure they incorporate the following foods, which contain phytonutrients, into their daily diets:

  1. Tomatoes

Tomatoes contain lycopene, a compound that is famed for its ability to fight cancerous cells. This compound is also very effective in lowering the content of bad fat in the blood. It is also a powerful antioxidant. Research shows that people who eat tomatoes, especially the cooked variety, are better abled to manage prostrate, colon, breast, lung and cervix cancers than those who don’t. Make sure you take between 7 and 10 servings of tomatoes every week to subdue and destroy cancer cells in your body.


  1. Cruciferous Vegetables

These are vegetables like kale, broccoli, cabbage and Brussels sprouts that are found in abundance in many places. These veggies contain fiber and you need this important element for good digestion and flushing out of toxins from your body. In addition, fiber contains galactose, which in turn prevents your intestines from being damaged and fills your tummy with good gut bacteria. Eating generous amounts of cruciferous vegetables is known to help in fighting prostate, colorectal, breast and brain cancers.


  1. Beetroot And Coloured Fruits And Vegetables

There is something quite unique about beetroot and those vegetables that contain a lot of coloured substance. Cancer cells cannot withstand the presence of the compounds contained in these foods. Think about plums, cherries, red grapes and aubergines among others. This is where you find anthocyanins or resveratrol. With the increase in brain and blood cancers, eating beetroots and coloured fruits and vegetables is an effective way of keeping the sickness at bay and finally becoming clear of it.


  1. Garlic

The powerful smell aside, this is one of the best food products for fighting cancer. The presence of allicin in garlic makes this onion-family food item a potent killer of cancer cells. Normally, cancerous tumours require blood supply to thrive. Allicin curtails this supply thus averting the growth of tumours. Garlic is, therefore, anti-inflammatory. Yeasts and microbes will also be destroyed by the active ingredients in garlic. It is important to remember that antibiotics and drugs make the body susceptible to yeasts and microbes. Garlic also has tryptophan and selenium which destroy cancer cells. Just consume two or three raw cloves every day and you will have cancer under control.


  1. Nuts

Nuts contain selenium, another important compound for fighting cancer. Selenium targets and kills cancer cells in the body thus making it a desirable element in the fight against this killer illness. The good news is that you can get plenty of this compound in walnuts, almonds, peanuts and other commonly-found nuts. Nuts are also packed with essential oils and fiber, both of which aid the fight against cancer. You may also be interested to know that you will prolong your life if you eat nuts each day of your life.


With Love,

Your Grace Guru




How Can Turmeric Create Magic Within Your Diet!

The world is full of spices that are used to flavour and enrich meals. However, there are spices and super duper spices! But let me tell you this: Very few seasonings can match the flavour, nutritional and health value of this amazing spice called “Turmeric”.

Indians must have known this a long time ago because turmeric has formed part to of their cuisine for uncountable years. It is time now you knew about the exceptional qualities of this plant so that you don’t miss out on what its consumers are enjoying.

Human beings are by nature very impatient especially with products that don’t work as fast or effectively as expected. For a plant to continue dominating food circles for so many years, it must have been certified to be of great benefit to users. While Indians cannot imagine their curries without turmeric, American mustard becomes golden yellow, more nutritious and amazingly delicious when this great spice is part of the ingredients. You can also become part of the bandwagon that has been cheering turmeric over the years.

I will tell you something amazing about turmeric, that will make you decide to make this spice an important ingredient in almost all your meals. One of the key reasons for the love affair between Asians and turmeric is the fact that this ginger-family plant has medicinal value. There is something about brightly  coloured plants and healing qualities. I hope you understand the importance of coloured vegetables in averting or managing various types of cancer. Such plants contain antioxidants which are powerful elements in overcoming abnormal replication of body cells. Further, you must be new in town if you are not aware of the contribution of Indians and Asians in general to the field of medicine.

So, the ginger family turmeric member is famed for exceptional health benefits!

It’s not rumours and has scientifically proven benefits that modern science came to discover after many years of turmeric being used by people in the Far East. So, relax and let us together explore the exceptional qualities of turmeric if only to make you so jealous of its users that you become a turmeric fanatic.

From the onset, it is important to underline that unlike conventional medicine, turmeric treats your ailments and health disorders as part of your diet. In essence, this spice has no side effects. Moreover, it integrated into your diet such that you don’t have to spend extra money to get turmeric. I think turmeric illustrates the irony of life because we seem to spend a lot of money on very expensive medicine while some of our ailments could be overcome by simply eating inexpensive turmeric daily. The following are some of the illnesses that will either eschew you or become less severe when you make turmeric an ever-present ingredient in your meals:

  1. Arthritis: In contemporary society, it is hard not to know someone suffering from arthritis. Many resources are spent looking for treatment and relief for patients, most of who are elderly. With its anti-inflammatory qualities, turmeric can bring relief to arthritis patients. Pain and swelling will reduce drastically when patients of this disease eat turmeric as part of their diet on a regular basis. Further, as they say, prevention is better than cure. If you are still young, eating turmeric will save you the pain of arthritis in future.
  2. Alzheimer’s disease: Another dreaded illness particularly for aged people is Alzheimer’s. You must know people in your neighbourhood or home area who suffer from this illness that gradually reduces one’s mental abilities. The good news is that eating turmeric will give you ingredients that will block the spread of Alzheimer’s, mostly its ability to block cerebral activity.
  3. Diabetes: This is another killer disease that is ravaging all age groups. Our lifestyles have made it possible to contract this disease even at very tender ages. The site of a person injecting himself or herself with insulin to stay active and alive is disheartening. Eating turmeric will greatly assist you in controlling diabetes. This spice helps to regulate insulin levels and glucose. It also makes diabetes drugs more effective. People with insulin resistance will also find relief since turmeric will reverse this trend.
  1. Cholesterol: I know cholesterol is not a disease per se but it is a condition that predisposes you to many ailments including heart diseases. The number of people suffering from cholesterol related diseases is increasing by the day thus necessitating preventive and curative action. Turmeric helps to maintain a healthy level of cholesterol in the body thus saving you the trouble of having to deal with chronic and fatal diseases later.
  2. Cancer: It would be an understatement to say that cancer is a dreaded disease. Cases of cancer are on the increase all over the world. This incurable diseases does not respect age or gender. It will come as a relief to realise that you can avert prostate cancer by eating turmeric. Actually, studies have shown that this spice can even obliterate cancer cells. Further, turmeric has components that protect you against tumours stemming from radiation. Leukaemia, breast cancer and colon cancer can all be prevented by eating turmeric.


Other Important Qualities Of Turmeric

  1. Turmeric boosts your immunity: We are all prone to diseases; the only difference is our immune systems. Having optimal immunity assures you that you will not have to deal with illnesses most of your life. Turmeric is very powerful in fighting off fungus, bacteria and viruses that cause illnesses.
  2. It expedites the healing of wounds: Turmeric is as powerful as any antiseptic or antibacterial disinfectant. A little turmeric applied to wounds helps them to heal faster, in addition to healing broken skin. Most inflammatory skin problems can also be treated using turmeric.

It is important that you understand how to incorporate turmeric in your diet so that you make the best use of it.

Tips On How To Use Turmeric

  • For burns and cuts, you need to sprinkle a little turmeric powder on the wound then watch how fast your wound heals in a natural manner with no negative side effects.
  • If you have flu or common cold, prepare turmeric tea, which you can make from the spice’s powder, or prepare using packaged turmeric that is available in shops.
  • Make your curries using turmeric – you will not only enjoy the health benefits of this spice but also relish its refreshing aroma that has made it a darling of many Eastern people for eons.
  • If you like making soap at home, you can make it more colourful and beneficial to the skin by adding a few teaspoons of turmeric.
  • You can get relief from sprains by spreading a mixture of water and turmeric on the affected part.
  • If your stomach is unwell, you can use about 500mg of this spice four times in one day to get relief.
  • People who like rice will realise that turmeric will not only give rice an appealing colour but also imbue this food with health and nutrition.
  • If you like juices and smoothies, turmeric can help you improve the quality of these drinks greatly by blending it as an ingredient.
  • Turmeric can also be used as a preservative, particularly for cottage cheeses whereby it extends their viability for a dozen days.
  • Lastly, if you run out of disinfectant, sprinkle water mixed with turmeric on all points where ants, termites and other insects enter your house, and you will ward off these unwanted visitors.

How much turmeric you can take per day: (for adults):

  • Dried powdered root: 1 – 3 g per day
  • Cut root: 1.5 – 3 g per day
  • Cur-cumin, standardised organic powder 400 – 600 mg, 3 times per day
  • Liquid extract 30 – 90 drops a day

Pineapple – Banana –Coconut – Turmeric and Chia Seed Smoothie

Pineapple, Banana, Coconut, Turmeric and Chia Seed Smoothies

With Love,

Your Grace Guru,



Could You Quit Sugar?

As a Sugar Addict, I need to make here and now the confession, but also to help you, and myself to fight or at least trying to quit my badass enemy SUGAR!

Life has many interesting ironies and one of them is the idea of sweet things sometimes being poisonous. Take the example of our best and well-known dear friend SUGAR.

Sugar is the most common sweetener for most food products. But behind this sweet stuff is slow, but sure death and that is why you need to know how fight the addiction and how to quit sugar.


Can you imagine life without sugar? I can’t!!! I really love the taste of the sweet “Kinder Riegel” milk chocolate or a cold coke in a hot summer day.

Think about sugarless tea or coffee, soft drinks without sugar, cakes without sugar, no chocolate and no sugar in Tiramisu Desserts; I could go on and on without stopping. The bottom line is that sugar is the single most dangerous additive to our diets! You might argue with me and claim that fat is more dangerous, but read the full story first.

How Dangerous Is Sugar?

A careful look at diabetes literature will reveal that it is called the sugar diseases in some quarters. How exactly did it come to be called the sugar disease? You know very well that diabetes of any type results from sugar imbalance in the body. More importantly, there would be fewer cases of

Let us also look at sugar from another perspective. Carbohydrates are the common forms of sugars that you consume daily. Now, what happens to the body when you eat more starch than necessary? It is converted into fat which is the standard method for storage of excessive energy. The next thing you know is that you are overweight and before you know it you are confirmed obese.

Obesity comes with its relatives – dangerous lifestyle diseases. Diabetes, hypertension, cardiovascular illnesses and various forms of cancer begin to crouch behind you. Excess sugar too has been blamed for infertility, impotence, depression and even acne. What else would you expect from a product that is more addictive that cocaine?

Time To Remove Sugar From Your Diet!

Granted, the body needs sugar for energy and normal functioning. However, the accumulation of sugar in the body is so dangerous that even if you stopped taking it today, the amount in your bloodstream could still harm you. You need to understand though that just like with any other forms of addiction, quitting sugar will not be a walk in the park. I tried many times….

My Guide To Quitting Sugar:

  1. Conscious Decisions 

Every major change begins with a resolution and the determination to follow through one’s decisions. Considering the amount and variety of sugar in your body, you must make a conscious effort to stop taking sugar knowing very well that the temptation to relapse will be very high. Will you keep of chocolate bars and pies? Think before you begin, but remember it is for your own benefit that you quit sugar. Make this decision now!

  1. Make A List Of Foods To Eliminate 

I have in mind your common sweetened beverages and soft drinks. They include soda, sweetened coffees and sweetened waters. Don’t forget candy bars, cookies and cakes. The list is long and you can compile it without looking referring to any sources. After all, you know what your sweet tooth craves for. At the end of this process, you should have a clear idea of the foods that you need to shun.

  1. Replace With Healthy Alternatives

Begin with pure priceless water. This is the best replacement for all the sweet beverages you have been taking. Unsweetened tea and coffee and seltzer water can also come in handy if you feel pure water is boring at the beginning. Don’t overdo drinking coffee and teas our bodies need pure water. As for the sugary snacks, invest in fresh fruits (before lunch) and nuts (limited amounts) to deal with cravings. You will be getting necessary nutrients and the right amounts of sugar without overburdening your body with this sweet toxin.

  1. Cut Down On Carbs

I am talking about refined carbohydrates such as wheat, corn, pasta and so on. Remember these carbs are absorbed into the body the same way refined sugar is – with little or no digestion. Since they are part of your food, you will need to reduce (I really mean reduce, not eliminate from your diet at all) your portions gradually. In their place, eat more lean meat or fish and green vegetables. This will avert cravings by ensuring the tummy is full most of the time.

  1. Record Your Diet

The risk of reverting to excessive consumption of sugar is very high because this is a seemingly innocent form of addiction. However, you must by all means avoid reverting to the previous state. Check the labels on food products you want to buy to know their sugar content. Eat more fresh fruits and carbs which contain fiber to aid your digestion. Always bear in mind that sugar is dangerous, particularly excessive consumption of refined sugar.

Vital Information:

  • The fact that medics have not raised the red flag and people still consume a lot of sugar should not trick you into continuing with this dangerous lifestyle.
  • You will lose nothing in terms of nutrition and general body health if you shun sugar.
  • Quitting sugar guarantees you a healthier body and beautiful skin, with a more powerful immune system to ward of illnesses.
  • Be realistic in your journey towards quitting sugar because you may relapse occasionally, but as long as you remain steadfast to your resolution you will be a winner.
  • Eat adequate protein in the morning to keep off hunger pangs and avoid incessant consumption of sugars.
  • At the initial stages of your efforts to quit sugar, you must avoid heavy starches such as sweet and Irish potatoes.
  • Remember that almost all food items contain carbs – even vegetables and fruits – and can help you to avoid sugars until your body gets used to lower quantities.
  • Use the right form of fat to help you quit sugar. Eat more of omega-3 fats, virgin olive oil avocados and coconut oil ( my favourite ).
  • Sleep adequately as this will help to curtail stress, which is one of the major reasons for accumulating weight.
  • Always remember that addiction is not easy to fight. Do not give up easily. Fight till you attain your dream.

I still have to admit that I LOVE refined sugar taste in cakes, desserts and chocolate. Once tried I will never loose or forget the taste of it, and maybe I don’t really want it. Ones in a while I do have a dessert after dinner or a soft drink during Saturday lunch ( but just one ), I mean in the end we have to enjoy life! But I did limit the amount of sugar intake in a major way. I drink only water and few cups of green tee and maybe one cup of coffee in the morning. Instead of candies and milk chocolates, I have lots of healthy snacks in my office desk drawer or in my bag, so if I am cawing for something sweet, I have some nuts or dry fruits, dark organic chocolate 80% (it taste so bitter so I don’t want more lol) or I snack on some fresh blueberries.

After cutting off so much sugar from my diet, even if I go back and sin a little, I am not able to eat as much as I used to eat before. I am much quicker satisfied and sometimes one bite of a cupcake will be enough to understand that the taste is not as great as the cupcake looks and its not worth it putting it in my body!

With love,

Your Grace Guru! 



Avo.. Avocado!

I know what everyone is thinking…avocados have high fat content! However what a lot of people do not understand is that it is a healthy fat that helps you lower bad LDL cholesterol without affecting good HDL fats.

Avacados are rich in minerals and have nearly 20 vitamins like C, K, B6, pantothetic acid , niacin, folate, potassium, copper, magnesium and manganese!

They have the highest fibre content of all fruits too!

Did you know!?…

If you eat a high fibre diet, you have lower risk to get coronary heart disease, as avocado’s support the heart and blood vessels, its anti-inflammatory, regulates blood sugar, lowers the risk of getting Incidence or Type 2 Diabetes and the best of all it has Anti Cancer Benefits!!. Aha?!

Warning: Don’t over eat it though!

Check out one of my favourite recipes:

Avocado and zucchini soup with cucumber salza! …enjoy!

With Love,

Your Grace Guru



Omg! Where Have You Been Chia Seeds?

OMG!  These ancient black seeds must be the healthiest food on the planet! Amazing benefits for your body and brain with so little calories. Loaded with fibre, high quality protein, Omega-3 fatty acids, various micronutrients and of course antioxidants. It helps you to lower risk of heart disease, high in bone nutrients, improve exercise performance (an easy cheat instead of an energy drink!), lowers your blood pressure, reduces your blood sugar and the risk of Type 2 diabetes.

But don’t think that chia seeds can help you to loose weight! No, no they only to reduce appetite but have no significant effect on your body weight – it has been proved!

Start your day with this delicious and healthy Coconut Chia Seed Pudding Breakfast!

Dairy Free, Gluten Free, Vegan, Delicious!



3 tbsp chia seeds
12 ounces Coconut yoghurt ( vanilla optional )
1 cup coconut milk
2 tbsp honey ( organic liquid, can also be Manuka honey )
fresh strawberries or raspberries
coconut chips


1. Mix coconut milk, coconut yogurt, and honey and mix until combined.
2. Add chia seeds and give it a good stir.
3. Divide into three portions and cover with plastic wrap.
4. Let sit for 1 hour or until set.
5. Decorate with fresh berries and coconut chips.
6. Feast on and enjoy!

You can even enjoy this mouthwatering pudding as afternoon treat or dessert!

With love,

Your Grace Guru