3 Tips For Kicking Your Sugar Habit


I know the thought of quitting sugar can be scary. But I promise, it’s not as daunting as it sounds.

In fact, my 5 Day Sugar Free Challenge is designed to gently ease you into a sugar-free life. By filling your diet up with delicious veggies, fats and proteins, we gradually help break your sugar addiction so you can get back to what your body truly needs to feel it’s best.

Ready to (gently) kickstart your sugar-free life? These three tips are so easy to incorporate that you won’t even know you’re detoxing.

1. Eat Real, Whole Food.

When you stop eating sugar you start eating real, whole foods just like our grandparents did. When you eliminate sugar, you’re eliminating processed food. Cutting out the crap from your diet gives you a total body reset.

Many packaged foods are full of hidden sugars.  Simple changes like focusing on fresh produce, avoiding store-bought sauces and making your lunch can lead to big results.

2. Eat your fruit, don’t drink it.

Avoiding juiced fruits is a small but significant step towards quitting sugar for good.

Liquid sugar, even from an apparently healthy source, can overload your body's natural detoxification system. The liver stores excess fructose that it can’t break down in the form of triglycerides, which can lead to insulin resistance.

Drink water or green tea during the day. I usually recommend 60-80 ounces of water and 1-2 cups of green tea daily.

Eat 2-3 pieces of whole fruit for an easy way to reduce your daily sugar intake without even really trying.

4. Rethink breakfast.

Cereals may promise to get your day off to a healthy start, but many popular brands contain up way to much sugar. (Check the label)

Start your mornings with veggies (spinach, kale, mushrooms) with a side of protein like eggs and add some fat like a 1-2 tablespoons of walnuts or sliced avocado.

My Supercharged Avocado Toast totally hits the mark!

Supercharged Avocado Toast


  •  1 Avocado
  • 1 Cup White Navy Beans (cooked)
  • ¼ Lemon (juiced)
  • 1/4 tsp Sea Salt
  • 4 slices Whole Grain, Organic Bread
  • 1/4 cup Hemp Seeds


In a bowl, mash the avocado, white beans, lemon juice and sea salt together with a fork. Continue to mash until you get a guacamole-like consistency.

Divide the avocado bean mixture onto the toast. Sprinkle with hemp seeds and enjoy!

Hope you love it as much I do.

Yours in health, 
Lisa C.

Don't forget to check out my 5 day sugar-free challenge starting Monday.

Food Sensitivities!


You say tomato, I say Uh-Oh!

Are common foods causing problems in your life? Are you struggling with weight loss, headaches, body aches & pains, skin irritations, tiredness or irritability? Would you like to identify the 'culprit', once and for all?

We've all heard about food allergies, when nuts, dairy, gluten or something causes hives, itching, or even breathing problems and in the worst cases, is life-threatening. You eat the bad stuff and your body instantly tells you. Food sensitivities can be just as damaging, but are more complex to decipher. Researchers believe they contribute to everything from migraines to chronic fatigue to irritable bowel syndrome to skin irritations and break outs, to acid reflux. For people trying to shed unwanted pounds, intolerant foods are harder to digest, don't metabolize well, and have a nasty tendency to stick around as fat. Different from straight out food ALLERGIES, food sensitivities occur when your body reacts negatively to certain foods either from your genetic makeup, or over-exposure, especially if there isn't enough variety in what you eat.  

The ALCAT Test identifies reactions to over 300 foods, chemicals and other substances associated with inflammation that are linked to chronic health problems like migraines, aching joints, fatigue, gastrointestinal disorders, eczema, hyperactivity/ADD, asthma and even obesity. ALCAT classifies the intolerances as severe, moderate and mild. It then provides a long list of acceptable foods, personalized for your body and your immune system. If you focus your nutritional intake on the safe or non reactive foods identified in your results, your body will be able to recover from chronic reactions to the trigger foods (severe or moderate intolerances) and within weeks most symptoms will disappear. The good news is that you don't necessarily have to give up these foods forever. Once your body is detoxed for 3-6 months, you can effectively reset your allergy/sensitivity button to zero and slowly reintroduce the foods one by one. The ALCAT Test and its dietary system requires no magic, no drugs, and no surgery. Just common sense, a little compliance and the application of known physiological principles, using a carefully worked out, tried and trusted eating method. The results offer optimal wellness through customized nutrition, and can provide relief from long time issues that have interrupted your health, as well as increased vitality, longevity and well being.

Obtaining the balance you desire might be one simple blood test away. If you manage the food tolerances identified in this test, there is a better than 80% chance that your problem will be helped or cured; naturally and without drugs. Optimal health is within you reach, and with the ALCAT testing, it's easier than ever... contact me now to discuss how to take the next important step towards long term well being. Yours in Health, Lisa Chapman

Healthy Spring Salad

Tossed Asparagus Salad with Lemon Vinaigrette
4 cups mache
1 bunch asparagus
1 small zucchini, julienned
1/2 cup sliced radishes
Dressing: 2 tbsp fresh lemon juice
1 tbsp minced shallot
2 tsp dijon mustard
½ cup extra virgin olive oil
Salt and pepper to taste
Directions: 1. Bring 2 inches of water to boil in a large saucepan.  Fill a medium bowl with ice water and place by the stove. 2. Trim asparagus, cutting off stems and removing remaining tough skin with a vegetable peeler. Slice asparagus in thirds on the diagonal. Place asparagus in the boiling water for 3 minutes. Transfer the asparagus with a slotted spoon to the ice water. 3. In a small bowl, whisk together lemon juice, shallot, dijon, olive oil and salt and pepper. Set aside. 4. In a large bowl toss together mache, asparagus, zucchini and radishes. 5. Pour the dressing over the greens; gently tossing to coat.