11 Ways To

TRANSITION TO SUGAR-
FREE WELLBEING
...to start living your best life

BY PATRICIA NATALIA

WRITTEN BY DAVID JONES

BINGING AND BAD HABITS
COME FROM A PLACE OF
FEAR.WHEN YOU UNDERSTAND
YOUR GREATNESS, YOU NO
LONGER NEED TO ENTERTAIN
THESE FEARS.

www.theconsciouswellbeingcompany.com
Email: info@theconsciouswellbeingcompany.com
@theconsciouswellbeingcompany
 It's time to start living an abundant
wholesome life. One with power,
presence, peace, compassion and
connection. These 11 tips will help
support you into a life of sugar-free
wellbeing with ease and flow

Transitioning to a sugar-free lifestyle requires

commitment, compassion towards self and
dedication. This mini guide highlights 11 key
points to consider when switching to sugar-free
to make the transition as easy as possible for
the physical body whilst supporting mental and
emotional health.
11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd
 01
Increase filtered
water intake

Not only are you replacing processed sugars

with natural substitutes, but your body is
undergoing a major change in the form of a
detox and needs as much support as possible
during this phase. Increasing the amount of
purified water will help flush out old toxins
and will help keep you feeling energised
instead of relying on sugary foods for quick
boosts of energy. Good levels of hydration will
support energy levels throughout the day
whilst improving cognitive function and
physical energy.
11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd
 02

Eliminate the
sugars you add to
teas and coffees

The aim during the transition is to eliminate

the sugars that we are adding to our foods and
drinks. Teas and coffees are a good starting
point. These spoons of sugar that we are adding
can be replaced with natural low-glycemic
sugars which are not detrimental to health. As
your tastebuds change over time, you will no
longer find the need for these additional
spoons of sugar. This switch will get easier
with time and is less daunting than it sounds.
Stick with me. The stage following this would
then be to start eliminating the foods which
already contain the sugars. You can find more
support and guidance on this in my 'Conscious
Guide to Sugar-free Wellbeing' e-book
available at
www.theconsciouswellbeingcompany.com
11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd
 03
Switch granola bars
for homemade
sugar-free ones

Granola bars have always been made to sound

like a healthier option, but unfortunately
these are loaded with artificial sugars. You can
make your own bars using natural sweeteners
and store in the refrigerator. Not only is this a
cost-effective option but you're also avoiding
the unnatural additives and preservatives that
are widely used in pre-packaged processed
bars. You can find a recipe for homemade
Tahini granola bites in my'Conscious Guide to
Sugar-free Wellbeing' e-book.
11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd
 04
Substitute dried
fruits for fresh
organic fruits

Eating dried fruits loaded in sugars can lead to

weight gain and obesity from the use of
additives and processing of these fruits. When
we raise our blood sugars through the day with
a high sugar consumption, we experience
fluctuations in energy levels which affect our
moods and our ability to cope with the daily
stressors of life. Natural organic fruits are
unprocessed, contain natural sugars and
contain all the original vitamins and nutrients
which prove beneficial for our bodies.
11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd
 05
Make label-reading
a habit

You will be amazed where you find hidden

sugars when you start to label-read packaging.
Pasta sauces, yoghurts, ready-mix hot drinks,
frozen meals, bread etc. It is important to cut
out the sugars from all areas not just from
confectionary sweets and chocolates.

11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd

 06
Substitute ready-
made bottled
smoothies with
home-made green
smoothies

Most green smoothies available in

supermarkets are made up of mostly highly
sugared fruits & minimal greens. This will
have an impact on weight - loss goals and is
still high in sugar (regardless of refined or
natural), enough to raise blood sugar levels
from the high amounts of fructose, these
bottled smoothies are most likely to leave you
feeling fatigued. Most commercialised ready-
made 'green smoothies' are misleading us to
believe they are healthy, when in fact a very
small percentage of greens and high amounts of
sugary fruits are used to make up these bottled
smoothies.
11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd
 07
Opt for fruits,
preferably berries
when you have a
sugar craving

Some fruits are much higher in sugars than

others so it is always best to keep blood sugar
levels stabilised when transitioning to make
the detox process easier. Fluctuating blood
sugar levels slow down progress during
transition. Berries and watermelon are good
low sugar fruit options and help to satisfy
sugar cravings.

11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd

 08
Replace processed
white carbohydrates
with low-carb
options

White breads, pastas and rice convert to sugars

once consumed. You can substitute these with
cauliflower rice, quinoa, courgetti for
spaghetti, konjac noodles, sourdough and rye
breads as healthier options.

11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd

 09
Eliminate fizzy
drinks, diluted
cordial, pasteurised
fruit juices

These are all extremely high in sugars despite

claims of zero-sugar/ 0% sugar options. This
just means other chemicals and artificial
unnatural sweeteners have been added in
replacement of refined sugars- and can be
damaging to health. Replace these sugary
drinks with filtered water, herbal teas, coffee,
green tea, black tea, matcha, turmeric, cacao
adaptogenic lattes with any sugar-free nut
milk.
11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd
 10
Replace processed
fruit yoghurts for
natural plain
yoghurts and add
your own fresh
berries

Readymade fruit yoghurts contain additional

sugars, artifical additives and stabilisers with
the low-fat options being even worse as they
can contain double the amounts of sugar. Plain
yoghurts can be healthy and can be naturally
sweetened with organic berries.

11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd

 11
Increase healthy
fat intake in your
daily diet

Healthy fats keep you fuller for longer and

also benefit skin and brain health. Increase the
intake of avocados, plains nuts, nut butters,
virgin coconut oil, extra virgin olive oil and
olives to minimise the want to snack on sugary
processed junk foods.

11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd

 Please visit
www.theconsciouswellbeingcompany.com
for my new e-book

'A Conscious Guide To Sugar-Free Wellbeing'

(with bonus sugar-free recipes)

©All rights reserved. Apart from any use permitted under UK copyright law, this ebook may only be
reproduced, stored or transmitted, in any form, or by any means, with prior permission in writing by the
author.

11 ways to transition to sugar-free wellbeing © The Conscious Wellbeing Company, ltd