The Quit Sugar

Workbook
Ross Bridgeford
Sugar is THE #1 FOOD we need to cut out now -
more than any other food it is ravaging our body
- and in this session I am going to teach you the
easy, craving-free, stress-free way.
Sugar is killing us, straight up. And as of 2015’s statistics we’re currently eating
300% more than is ‘safe’ (on average) yet sales of sugar have been on the decrease
since the 70’s - what’s going on?

It’s the single biggest contributor to weight gain, type 2 diabetes, obesity, heart dis-
ease, cancer, liver disease, Alzheimer’s and more.

Sugar is causing these diseases to grow year-on-year to levels that are not only
frightening, but that are too much for our healthcare systems to handle.

The fact that sugar is the number one cause for these diseases has been proven
beyond doubt.

Cancers, heart disease, diabetes... and a

huge number of these are preventable through
diet and lifestyle changes (for instance: World
Health Organization (33% preventable), Journal
of Pharmaceutical Research (95% preventa-
ble), American Institute for Cancer Research
(34%), Cancer Research UK (54% preventable)
- and sugar is the biggest dietary contributor.

And in 2014-16 studies, with huge numbers of

participants from a wide variety of backgrounds,
Studies with controlled food consumption.
Studies with crossover groups, blind placebo
groups - the most robust study design you can
use has proven this over and over again.
Yet nobody is telling us to stop consuming it.

A 2015 Harvard School of Public Health (HSPH)

research study showed that 180,000 obesity-re-
lated deaths worldwide— are directly related to
the daily consumption of sugary drinks.
On average we’re eating 300% more than is safe EVERY DAY…and that’s not MY
safe level - that’s the super conservative, way too high government recommenda-
tion.

50% of us are eating 56 teaspoons per day - 225g…

And this is crazy - it’s literally killing us…

But nobody is telling us to quit. Foods don’t come with warning labels and no gov-
ernment is removing it from their ‘healthy eating guides’.

This is why, if you’re eating too much sugar (and maybe like most people you don’t
know how much you’re truly eating) I’m here to tell you it’s not your fault. The odds
have been stacked against you.

In the Quit Sugar Training session I taught you the Three Sugar Secrets that
are keeping us addicted to sugar, consuming WAY more than we realise and
making it impossible to quit (unless you know the secrets of course!)...and the
Five Steps to Quitting Sugar.

And in this guide I am going to refresh you on those concepts and give you more
depth to the exercises so you can walk through these steps, I’ll give you the recipes
and next steps to start implementing the Quit Sugar Training.

This workbook is designed to accompany the training - it’s not going to go

into detail on every point. You really need to watch the training for this work-
book to make sense...

However...there is a way to make Quitting Sugar a million times easier and

practically “done for you”...
 The Alkaline Base Camp

Ridiculously Special Offer!

Get Started With the Alkaline Base Camp for Just $1 for 14
Days and Get the Entire Quit Sugar Implementation Plan:

[+] The Quit Sugar MasterClass

[+] The Quit Sugar Meal Plans, Recipes & Itemized Shopping Lists
[+] The Deep Dive Guest Expert Class on Sugar, Hormones & Fat
[+] PLUS the Quit Sugar Base Camp Member’s Challenge
[+] A Dedicated ‘Ask Ross’ Q&A Session

CLICK HERE TO GET STARTED NOW FOR $1

or visit http://bit.ly/alkalinebasecamp

PLUS Every month in the Alkaline Base Camp you get all of these resources for
a different goal - the MasterClass, Menu Plans, Recipes, Guest Expert Deep
Dive Classes and more.

Previous months have covered Anti-Inflammation, Anti-Cancer, Hormone Reset,

Eating for Energy, the Get Alkaline Plan, the Go Green Plan & more...and you
get all of this the instant you join for just $1.

Get Personalised Coaching & One-on-One Access to Ross

In the Alkaline Base Camp you get direct access to Ross to help you to reach
YOUR goals. This is exclusive access for Alkaline Base Camp members.

Starting Monday 15th: The Alkaline Base Camp Group Quit Sugar Challenge!
Join Now and Get Ready - Let’s Do This Together!

Go to http://bit.ly/alkalinebasecamp for Instant Access

The Three Quit Sugar
Secrets
THE THREE HALF-TRUTHS, SEMI-LIES and
MISUNDERSTOOD FACTS ABOUT SUGAR
THAT ARE KEEPING YOU ADDICTED, WITH-
OUT YOU EVEN KNOWING

SUGAR SECRET #1:

Sugar NOT FAT is the Problem - Fat Will Make You THIN,
Sugar Will Make You Inflamed, Acidic, Stressed & Fatigued

The worldwide epidemics of obesity, type 2 diabetes, cancer, heart disease, fatty
liver, kidney failure and all of the other diseases that are SO prevalent, with numbers
spiralling out of control, and these diseases that many cases of which are preventa-
ble through diet and lifestyle - is largely the result of two factors:

1) We’ve been led to believe that fat is bad for us

2) Sugar has been ignored and allowed to become more and more excessive in our
diet

The fat free food industry is fuelled by high sugar. Whenever you see fat free that
product will be stuffed full of sugar. How has this been allowed to happen? Yo-
ghurts, pasta sauces, salad dressings, condiments, packaged foods, fast foods,
drinks, cereals, breads - all of these have become high-sugar nightmares.

We could go into the politics of this, and if we did we’d be here all day long. The
bottom line is that the government advice we’re fed about what is healthy or not is
incredibly biased by commercial relationships, sponsorships, donors and other fi-
nancial relationships. It just is. The low-fat industry is worth multiple billions and it’s
in a lot of companies best interests for us to continue to be fed the lie that fat is bad
But frankly it’s a lie. The original research that led to the entire low-fat industry form-
ing is known to be incredibly flawed. It’s all based on the now thoroughly debunked
Seven Countries Study by a researcher called Ancel Keys who used extremely limit-
ed selections of data to create a biased result.

In the Seven Countries study used to fuel the entire low-fat, high sugar protocol for
the past 40 years, Keys intentionally left out:

[+] Countries where people eat a lot of fat but have little heart disease, such as Hol-
land and Norway.

[+] Countries where fat consumption is low but the rate of heart disease is high,
such as Chile.

Basically, he only used data from the countries that supported his theory, a process
known as cherry picking.

This highly flawed observational study gained massive media attention and had a
major influence on the dietary guidelines of the next few decades.

I don’t want to get bogged down in the history and politics that have led us to where
we are today but the bottom line is the research is telling us now, beyond any doubt
that it is sugar NOT fat that is linked to all of these conditions - heart disease, can-
cer, high blood pressure and hypertension, and that a diet high in FATS actually
LOWERS the risk of heart disease, cancer, weight gain and type 2 diabetes.

Fat does not make you fat. It speeds the metabolism, helps the body rapidly pro-
cess toxins, helps the body burn fat for fuel and ultimately helps you get quickly to
your ideal, healthy body weight.

HEALTHY FATS TO ADD UNHEALTHY FATS TO AVOID

Saturated Fats from Coconut Oil, Trans Fats: from processed and
Coconut Milk, Coconut Cream and highly refined foods, fast foods,
if you’re an omnivore - from animal takeaways etc. and especially
sources too (but stick predominant- from margarine.
ly to the coconut)
Processed & refined omega 6 from
Omega 3: from flax, oily fish, nuts cheap vegetable oils such as cano-
and seeds, dark leafy greens la oil, corn oil, soy oil, safflower and
sunflower oil.
Omega 6 and Other Polyunsatu-
rated Fats: from avocado, olive oil,
other nuts and seeds etc.
I know people are still concerned about saturated fats, but the truth is, these fats do
not raise any risk factors for heart disease, in fact they lower them. They lower the
amount of small particle LDL and raise the amount of ‘good’ cholesterol HDL. In
fact, more than this - they produce the type of HDL that de-activates the small parti-
cle LDL that’s linked to hardened arteries.

BUT when you start adding proper quantities of the right fats to your diet everything
changes. Your cravings disappear, your blood sugar normalises, your liver regener-
ates, your hormones begin to rebalance and your energy goes through the roof.

We’ll cover fats and what your action plan is in the FIVE Steps in just a few minutes.
But for now I want you to remember: fat is your friend. Fat will get you to your goals
quicker than anything else - and SUGAR is the reason we have such an epidemic of
these diseases - the very diseases fat has been blamed for all of these years.

Bottom Line: FAT is not responsible for the epidemic of cancer, heart disease,
type 2 diabetes, obesity, IBS, skin conditions, chronic fatigue conditions and
more - SUGAR has been proven to be the culprit.

SUGAR SECRET #2:

It’s Your Hormones That Need the Most Care - Hormonal
Imbalance Is a Symptom Of Excessive Sugar We HAVE to
Address

Imbalanced hormones and out of whack glands that produce the hormones are be-
hind many of the most common conditions and diseases we experience.

While we know we want to avoid cancer, heart disease and so on and on a less se-
rious but still very debilitating level want to avoid IBS, chronic fatigue, reflux and so
on.

What we don’t realise is that an imbalance in our hormones and hormonal produc-
tion is at the root cause of so many of these conditions.

Elevated cortisol, your stress hormone, is a precursor to practically every condition

known to man. Research has proven this.

Over and under-active thyroid conditions cause fatigue, weight gain, joint pains,
depression and more. Adrenal fatigue causes skin conditions, diabetes, metabolic
disorders, memory loss, immune disorders and more.

And when it comes to weight gain and interruption in our production and balance of
the two hormones ghrelin and leptin mean you will literally never lose weight long-
term until they’re re-balanced (and of course, elevated cortisol puts in to a starvation/
famine/deprivation state which means our body will cling on to every piece of fat for
dear life).

Excessive sugar consumption - at the levels the average person is currently con-
suming - is perhaps the biggest contributor to hormonal imbalance, with the prob-
lems all starting with the stress sugar causes to the pancreas, with the huge demand
to keep producing insulin.

Sugar is perhaps the most damaging food we can consume when it comes to our
hormones. And yet breaking sugar addiction is so directly linked to the proper func-
tioning of our hormones!

When sugar enters the bloodstream, our pancreas releases insulin to maintain
healthy blood sugar balance.  Too much sugar causes it to either release too much
insulin or not enough.  This can lead to hypoglycemia and hyperglycemia, respec-
tively.

However, once the pancreas is knocked out of whack over and over by this, the oth-
er endocrine glands - the system of glands responsible for your hormone regulation
- goes into overdrive, getting seriously stressed in it’s effort to protect the liver.

A stressed pancreas requires huge cortisol production - not only leading to the ele-
vated cortisol levels that directly cause inflammation, insulin resistance, several can-
cers, diabetes and more - BUT when the adrenals are forced to constantly produce a
huge amount of cortisol - they are drained and cannot produce all of the other hor-
mones they are responsible for!

This - in short - leads to adrenal fatigue. Yet another negative outcome of eat-
ing sugar - AND another downward spiral that gets worse the worse it gets. The
more sugar you eat - the worse your blood sugar is, the more insulin you need to
create, the more stressed your pancreas is and more cortisol is needed, the more
your adrenals are affected…but the worse your blood sugar is THE MORE SUGAR
YOUR BODY CRAVES to try to rebalance! And on and on it goes.

The same goes for hormone related weight gain. We talked about leptin and ghre-
lin earlier and how they will work to keep you in excess weight - but there is another
factor (of many) related to this - when the body has a lot of circulating cortisol it be-
lieves it’s in famine and so clings on to every single ounce of fat it can and will not let
go.

For the Alkaline Base Camp members reading this - we discuss this in depth in the
expert deep dive lesson with Jon Gabriel - but when the body is in famine mode like
this - often called starvation mode - you will not lose weight, in fact your body will
gain weight rapidly - from every food it can.
 Click here to Get 14 Days Access to the
Alkaline Base Camp for $1

Remove the stress, get out of the starvation/famine mode and the weight falls away.
But this is not possible when you’re eating sugar.

Sugar affects every single hormone, every gland that produces hormones and every
part of the endocrine system that regulates those glands - the whole system gets out
of whack.

When your hormones are out of whack quitting sugar will be practically impossible
for the long term.

So - thats why the foods I share with you and the recipes I’ll give you in the FIVE
STEPS will naturally nourish the endocrine system and naturally remove this stress
from the body - rebalancing your hormones.

For now - just remember this: you cannot have a balanced endocrine system,
balanced hormone production and vibrant health if you eat sugar. Sugar con-
sumption = destructive hormonal imbalance.

SUGAR SECRET #3:

Fructose is the Most Damaging Sugar We Need To Avoid
The Most (...but you don’t have to give up fruit)

When we talk about quitting sugar, we’re 90% talking about quitting fructose. Why?
Because while most types of sugar can be metabolised by practically every cell in
the body, fructose can ONLY be metabolised by the liver. We were not designed to
eat the vast volumes of fructose we now eat.

Regular sugars - table sugar, brown sugar, raw sugar, cane sugar - these are all
50% glucose and 50% fructose.

Don’t get me wrong, the glucose is acidic, oxidising, inflammatory and bad news -
but if you’re moderately active, the body can use it. Fructose cannot be used and it
stresses the heck out of the liver, the pancreas and so much more.
The direct effects of fructose metabolism on the liver include:

1) Massive Stress to the Liver

2) 100% of the Fructose Being Stored as Fat - Leading to Weight Gain, Fatty Liver
Disease & Insulin Resistance (and thus Type 2 Diabetes)

3) Fructose Being Processed By the Liver Stuffs Our Appetite Hormones

4) This Metabolic Shift to Starvation Mode Causes the Body To Store ALL Food As
Fat

5) Fructose Raises The Levels of Ghrelin in our Body - Keeping Us Hungry No Mat-
ter How Much We Eat

Fructose makes us fat, we can’t stop eating it, and it makes us eat more.

Where do we find fructose in the diet?

Well of course it’s in fruit. And I am not by any way saying you have to give up fruit
forever. But while you’re getting back in balance over the next few weeks to 28
days I would recommend really cutting back, definitely to no more than one piece a
day - and I strongly do recommend quitting fruit juice for good - that is no good.

I definitely advise against fruit juice because fructose is far less damaging when
consumed with fibre. When the fibre is removed it is even more rapidly metabolised
by the liver. Same goes for dried fruits. These give a huge hit of fructose with very
little fibre and immediately stress the liver.

Our bodies are designed to metabolise the amount of fructose contained in 2–3

small pieces of fruit a day (i.e. around the recommended amount of sugar we
should be eating) but if you’re consuming sugar elsewhere you need to be careful
with the amount of whole fruit you eat.

The issue isn’t fructose from fruit, the issue is that fructose is the sugar of choice to
sweeten thousands upon thousands of processed, packaged foods. High fructose
corn syrup in particular - the substance used to sweeten so many foods - especially
soda - is 100% fructose - a HUGE stress to the liver.

Everywhere you look now, you’re bombarded by fructose. It’s in almost every pack-
aged food as the main source of sweetness and is predominantly the reason why
50% of people are now consuming on average 225g of sugar every single day.

This is so important to note because it prevents us from making the mistakes that
almost everybody makes when they try to quit sugar - they make sugar-swaps but
swap for completely the wrong things such as coconut syrup, agave syrup, honey
and so on.

The key thing to remember here is that the vast majority of the added fructose
in your diet is almost always found in a handful of easily replaceable foods
- and in Step ONE of the Quit Sugar Plan in just a second we’ll walk through
exactly how to do that!

So if fructose is the bad guy - what about other

sugars?
I will go through each of the sugars and all of the sugar alternatives in a bit more
depth in the workbook and give you a handy reference chart, but to cover this off
quickly now so we are all on the same page…

Generally when we’re talking about sugar in the diet we’re talking about sucrose
(which is your regular table sugar, brown sugar, raw sugar, cane sugar etc) - this is
50% fructose and 50% glucose.

The body can metabolise glucose more easily than fructose, but if you’re consuming
over 100g of sugar a day - 50g of fructose is WAY too much for your liver to handle
and will lead to huge blood sugar spikes, excessive insulin etc. that we’ve been talk-
ing about.

Other sugars, including the glucose, maltose, lactose are fine in moderation (mod-
eration means under the recommended dietary guidelines - generally, with the odd
bad day) as your body can metabolise these in many different areas and many dif-
ferent ways, and if you’re physically active at all it will burn a lot of it off as energy.

So - importantly - when you’re looking for an alternative to regular sugar - LOOK

OUT FOR THE FRUCTOSE content in that sweetener.

We’ve been led to believe that if something is natural it is automatically healthy - this
is not always true. And especially when it comes to sweeteners.

Of course, never ever ever have artificial sweeteners. Just promise me that - they’re
toxic, carcinogenic and awful.

But of the more natural sweeteners - it’s worth bearing in mind that honey, agave
syrup, maple syrup and coconut syrup are all still very high in fructose and are actu-
ally no better than regular sugar. I understand this is confronting for some and there
are some medicinal properties to honey - especially manuka honey - but it is not a
‘safe’ sugar you can go to town with. It is still 40% or more fructose.
Agave syrup is worse, being 70% fructose.

The best choices to help avoid fructose, which we’ll get onto in a little while
are stevia, xylitol and rice malt syrup - these are 100% fructose free and can
be used in moderation to add a little sweetness here and there.

BETTER SUGARS TO USE SUGARS TO AVOID

Any sugar low in fructose: primarily Any sugar high in fructose includ-
rice malt syrup, stevia & xylitol. ing:

Fructose(!), high fructose corn syr-

up, table sugar, cane sugar, brown
sugar, raw sugar...

Honey, agave syrup, coconut syr-

up, maple syrup...

And definitely artificial sweeteners!

Part Two:
The Five Steps to
Quitting Sugar for
Good...

...The Easy, Stress Free,

CRAVING-Free Way!
STEP ONE: How to Get
80% of The Sugar Out of
Your Life Without Even
Noticing…
If you want to reclaim your health you have to get your sugar consumption WELL
within the recommended levels every day, but as we have discussed, most people
are eating WAY more than is safe. Remember - the World Health Organisation
recommends sugar consumption on a daily basis is just 25-50g per day (they were
saying 50g and have just dropped it to 25g).

How? Well, quite easily actually. And most of us don’t even realise quite how easily.
We’ve got SO much sugar in our diet but the weird thing is that sales of sugar as an
ingredient have been dropping year on year since the 1970s - we’re not buying sug-
ar, but we’re eating tons of it and mostly without even realising.

Check out the sugar consumption in this relatively regular daily diet:

BREAKFAST MID AFTERNOON SNACK

Orange Juice (1 cup) – 28g Frozen Yogurt Smoothie – 94g

Raisin Bran (1 cup) – 20g
Low Fat Milk (1/2 cup) – 6g DINNER
MID MORNING SNACK Pizza – 4g
Salad with Store Bought Dressing - 12g
Blueberry yogurt (1 cup) – 24g Soda – 52g

LUNCH

Apple Juice (1 cup) – 40g

Cheese Sandwich – 6g
Peach – 9g

Total Sugars for the day: 295g / 72 teaspoons

That’s a crazy amount of sugar that would be sending your body into a terrible spiral
- but it’s a pretty average looking diet!

The good news here is that this step is not only quite easy but is’t also incredibly im-
pactful. Remember - sales of sugar since the 1970s have steadily declined. We’re
buying less sugar but consuming WAY more. This is because the trend is for us to
buy less raw ingredients and cook less at home - but buy preprepared, packaged
foods and eat those instead.

90% of our sugar, especially fructose, consumption is from pack-

aged foods.
If you make it fresh, you don’t really add much sugar unless you’re baking cakes. If
you make a fresh curry, or a fresh pasta, or a fresh dressing - when do you add 5
teaspoons of sugar? It just doesn’t happen.

The low-fat industry - based on the low-fat lies we’ve been told - has given food
manufacturers free reign to add as much sugar as they like to their products - be-
cause their marketing message is 0% fat. But I tell you now - fat tastes good. It
makes food taste yummy and satisfying - so when they take the fat out - they’ve got
to put something in to make it taste good still…and that thing is fructose.

This is how we’ve ended up with yoghurts that contain 0% fat but more than your
daily sugar allowance in one single serve. And how we’ve got pasta sauces with 6
teaspoons of sugar per serve. And drinks that are just pure liquid sugar.

Again - the good news here is that we can easily identify the biggest offenders and
simply remove them - and replace them with something easy.

And the other good news is people tend to think of quitting sugar with having to give
up their favourite stuff - when the reality is - when you actually look into it...

... the vast majority of sugar is coming from foods you probably
don’t care that much about - dressings, sauces, packaged meals
and so on.
EXERCISE: THE GREAT
SUGAR SWAP
STEP ONE: Write out your total food and drink consumption for the past
three days (any further back and you’ll have possibly forgotten).

STEP TWO: Use this website nutritiondata.self.com to determine how

much total sugars is in each food, meal and ingredient (now Using the
80/20 rule you’ll definitely see that 80% of your sugar intake is coming
from 20% of the foods and drinks you’re having)

STEP THREE: Using the suggestions I’m about to give you (and in the
workbook) find easy, tasty, simple swaps to replace these foods with
low-sugar, nutrient-dense alternatives.
Insert your food and beverage consumption
from the past three days here

DAY ONE: DAY TWO: DAY THREE:

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

OTHER:

TOTAL SUGAR:
Ideas for Swaps:
I find that for most people these examples feature pretty frequently as the biggest
sugar offenders:

- Big, flavoured coffee things

- Yoghurt
- Breakfast cereals
- Snacks
- Sauces
- Dressings
- Store Bought Dinners
- Takeaways
- Soft Drinks
- Desserts

So here are some of the best swaps to get a HUGE amount of this sugar out of your
diet right away:

Sauces, Dips & Dressings:

Most store bought dressings are FULL of sugar, but making your own takes minutes,
they can be stored for ages and they are an easy way to get amazing nutrients in!
Depending on the type of sauce or dressing you can ramp up your healthy fat in-
take, greens, fresh vegetables, anti-oxidant rich foods, anti-inflammatory foods and
more - it’s a great way to sneak the nutrients in - instead of nutrient-dead food thats
full of sugar.

For salad dressings - of course the simplest is a mix of olive (or even better) flax oil
and lemon juice. You can jazz this up by adding minced garlic and mustard (high
quality - not the garbage big yellow plastic tubes - these are full of sugar too).

A super simple one is to simply bottle up flax and/or olive oil and infuse it with herbs
and spices for a flavoured oil. This dresses a salad so much more deliciously than a
store bought salad dressing. You can simply add things like (on their own or in com-
bination) garlic, chilli, basil, rosemary, lemon, thyme, dill, mint and so on. Play with
it - it works brilliantly and makes any salad or veggie dish awesome.

You can also blend together ingredients to make simple dressings and sauces like
my favourite - my 3-Ingredient Alkaline, Vegan Caesar Dressing which is like this
(note all recipes are included as printable ‘recipe cards’ at the end of the workbook).
Creamy Vegan Cashew Dressing (Caesar Alternative)
Ingredients:

1/2 cup raw (organic) cashews

1 cup yeast-free vegetable stock
2 cloves garlic

Instructions:

Note: If you don’t have a high speed blender (Vitamix, Blendtec etc) the cash-
ews need to be soaked in warm water for at least 30 minutes prior to making,
otherwise it might not blend smooth…!

Step 1. Drain the cashews (if soaked)

Step 2. Add to a blender with the garlic and stock
Step 3. Blend until smooth!

……et voila!
For pasta sauces, instead of a sugar-laden, nutrient-devoid sauce (which contain
between 13-22g sugar per serve from my research looking at 12 different brands) -
you can easily just blend up:

Tomatoes
Red onion
Capsicum/Bell Pepper
Spinach
Garlic
Basil
Himalayan Salt & Black Pepper

This will give you a fresh, raw, alkaline, nutrient-dense sauce that contains only the
sugars naturally present in the tomatoes and capsicum - rather than 13-22g per
serve, you’d be looking at 2-4g per serve.

I also love to simply roast a big pan of tomatoes, onions, garlic, eggplant (auber-
gine), capsicum (bell pepper), courgette (zucchini), olives and then blend it all to-
gether with some fresh basil and spinach (I always throw in spinach for some raw
green goodness) for a Mediterranean sauce for pastas, putting on veggies, to use in
lasagna and all sorts.

Again, these are just little ideas and suggestions - there are a few more recipes at
the back of the workbook to make these swaps easy.

They’re so full of goodness, easy to make and can be stored, frozen and in the case
of the oils - kept for ages without going bad - so it’s minimal effort, maximum sugar
reduction!

Get the Sauces, Dips & Dressing Recipe Book

Alkaline Base Camp Extra

If you’re a member of the Alkaline Base Camp - head to the

portal now to get the Alkaline Sauces, Dips & Dressings Reci-
pe Book.

Not a member? Get started on your 14-day trial for just $1

GET INSTANT ACCESS FOR $1

Fast Packaged Ready Meals for Dinner
To replace these so-sugar-heavy meals you need to have something quick, easy
and with all of the ingredients at hand.

Of course, you guys in the Alkaline Base Camp can simply keep on using any one of
the dozens of 7-day meal plans in the members area with their accompanying item-
ised shopping list - so you will always have the ingredients available and can simply
shop and follow those plans. This makes it super easy for you.

If you are not yet a member - here are some quick, easy meal ideas (and again
these will all be in the workbook so you don’t need to worry about jotting them all
down or worrying about the ingredients list or method!)

Quick Meal One: Alkaline Warming Veggie Soups

My easiest go-to dinners that take no time, can be frozen so made in bulk and just
re-heated are my warm alkaline soups (I tend to have the raw soups at lunchtime).

Here are a few examples, and again these recipes are included as printable ‘recipe
cards’ at the end of the workbook.

Anti-Inflammatory Turmeric & Lentil Soup

Soothing Gut Healing Soup

Tuscan Bean Soup

Quick Meal Two: Fast Quinoa Bowls
Quinoa is an incredible base for a meal because it is full of fibre, protein and healthy
fats.

It’s also a great source of magnesium, which makes it a winner with me.

I love nothing more than just mixing a bowl of quinoa with avocado, carrots, brocco-
li, green beans, cherry tomatoes, a handful of nuts, some lentils, legumes or other
pulses and drizzling with one of the dressings/sauces I mentioned above.

It takes about 10 minutes and is a warming, filling, satisfying meal.

Again in the Alkaline Base Camp there are dozends of these recipes, but here is one
that I love (recipe card at the back of the workbook):

EAT CLEAN LIVE DIRTY BOWL

Quick Meal Three: Zoodle Stir Frys and ‘Pastas’
Replacing pasta is a critical step in the quit sugar process, and I’ll explain more in
step four below.

But for now, just knowing you can cut out pasta and replace it with vegetable noo-
dles is so awesome. Instead of gluten you’re getting raw vegetable goodness! I
know this may sound strange to you to begin with - so you can use gluten free noo-
dles/spaghetti for now while you warm up to the idea of vegetable noodles.

But topping a base of vegetable noodles with an Italian dish of mixed vegetables,
a ton of wilted spinach and a sauce like the tomato raw sauce mentioned above is
such a quick dinner, so delicious and contains almost no sugar, but around 6 serves
of vegetables per person. And it takes 10 minutes.

And for a stir-fry you can use the vegetable noodles and top with some quickly stir
fried (in coconut oil) veggies, topping with oil, lemon juice, chilli, mint, coriander and
so on - or even the cashew dressing above - that goes great on a zoodle stir fry!
Again - we’re talking 10 minutes from start to finish.

Instead of having a ready-made, sugar full packaged microwave or oven meal -

these types of meals are such a contrast, like day and night. You’re basically replac-
ing sugar, artificial foods, preservatives, toxins and so on with fresh, nutrient dense
foods that will give your body such a boost.

It’s no contest, for the extra 5-10 minutes of preparation.

The next big swap that makes a HUGE difference is:

Breakfast Cereals
Breakfast cereals, and muesli bars are horrid offenders in the sugar stakes. As are
other breakfast items like having jam on toast, fruit juice and so on. You know these
foods are no good.

But a bowl of breakfast cereal, that should be OK right? Well no, not really. A bowl
of Kellogg’s ‘Just Right’ contains 13g of sugar per serve (not including milk), Alpen
- the supposedly healthy muesli, contains 23g per serve, Cheerios - something peo-
ple would think is pretty much ok - contains 17g sugar per serve, Raisin Bran, 18g
and so on. It’s pretty shocking.

PLUS as we’re about to discover in step 4 - they all contain gluten from grains -
something that makes the quit sugar process a hundred times harder.
Instead of having these types of cereal for breakfast I recommend a quick, easy,
much more alkaline and sugar free breakfast you make yourself such as my Glu-
ten-Free, Paleo-Friendly Granola:

This is simply:

2 cups raw walnuts

2 cup raw cashews
1 cup raw pumpkin seeds
1 cup unsweetened shredded coconut
1/2 cup dried cranberries/goji/currants – your choice or a mix
2 tablespoons water
3 tablespoons coconut oil
1/3 cup coconut syrup
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
½ teaspoon Himalayan salt

And throw them into to the oven for about 20 minutes! And voila - you have an
amazing granola you can enjoy on ti’s own, with some coconut yoghurt or a non-
dairy milk.
 Get the Alkaline Breakfast MasterClass!
Alkaline Base Camp Extra

If you’re a member of the Alkaline Base Camp - head to the

portal now to get the Alkaline Breakfast MasterClass, Recipe
Book, Meal Plan & Expert Guest Training!

Not a member? Get started on your 14-day trial for just $1

GET INSTANT ACCESS FOR $1

Next Food Swap: Soft Drinks

Soft drinks and other sugary drinks are a huge source of sugar in a lot of people’s
diet. Swapping them for a sugar free alternative (and I mean a healthy alternative,
not one like diet cola which is worse for you than the regular version) is a straightfor-
ward swap that doesn’t need too much explaining.

This is all about breaking the habit and getting something you still consider to be a
treat, or a lift, instead of the sugary drink. So try to find a drink with a strong flavour
that can replace the regular soda/sugary drinks you’re having. Like with coffee and
Redbush (Rooibos) - when people quit coffee I always recommend swapping it with
redbush tea because it has that similar dark, full, bitter taste.

So look for a healthy beverage you can have in place of soda or other sugary drinks
that will satisfy you either with the carbonation (if that’s what you love) or the strong
flavour.

Ideas include;

Herbal teas: they are always a winner. If you’re new to herbal teas, I definitely rec-
ommend going for those with a stronger flavour like redbush, peppermin, turmeric,
rosehip and so on rather than the subtle flavours of chamomile or rose. These are
a great source of alkaline hydration.

Cooled Herbal teas: even better for most soft drink fans are iced herbal teas (just
make the herbal tea and add ice!) - and in the first week of transitioning to a sugar
free life you could even include a pinch of stevia to sweeten a little.
Home made infusions: these take a little work but are a big hit with soft drink fans.
Simply infuse fruits, herbs, spices etc. into carbonated water or hot water (to help
draw out the flavour). You can go wild with combinations but I love cucumber and
mint, strawberry and basil, pear and thyme and so on.

Coconut Water: while coconut water is not sugar free it IS fructose free and still
very low sugar. I don’t recommend guzzling it like water - but it can provide a sweet-
er drink to those who have a serious soda addiction. It’s also packed full of electro-
lytes and alkaline minerals.

Juices & smoothies: making fresh juices or smoothies is a great, super nutrient
dense way to replace sweet drinks. I know it’s a stretch to think you’ll swap every
sweet drink with a green vegetable juice - but if you can do one a day or every other
day you’ll see a huge difference.

Next Food Swap: Yoghurt & Frozen Dairy

I don’t mean ice cream - we get onto desserts in a bit…more talking about the fact
that a lot of people consume a lot of yoghurt, and frozen yoghurt like it’s a health
food - when in reality it’s one of the most sugar dense foods on earth.

The best swaps for yoghurt as a snack are:

1) Chia Pots
Made by simply soaking chia seeds in coconut water/milk/cream (depending on how
thick and creamy you like it) and then either enjoying just like that, or topping with
fruits, nuts, seeds, coconut yoghurt etc.

OR

2) Coconut Yoghurt!
Simply swapping yoghurt with coconut yoghurt would take a snack containing
around 15-20g sugar to one containing 0g of fructose and only 3-4g sugar overall.

As with all non-dairy alternatives (such as soy yoghurt, almond milk etc) be sure to
check that it is pure coconut yoghurt and isn’t sweetened, flavoured etc. As coconut
foods get more popular food companies will start to ruin them with sugar and addi-
tives.

The only ingredients needed in coconut yoghurt are coconut cream/milk and a natu-
ral, vegan-friendly thickener such as agar agar.
The list for these really is endless - and these are just a few of the selections that
I often use as my safety net in those times when people would often fall back on a
ready meal. These are my ‘ready meals’!

If you swapped the types of food above, that original daily diet that
contained 295g of sugar would now be down to 35g - by just swap-
ping a few key offenders.

No willpower, you’re not giving up anything particularly deli-

cious, you’re actually just adding about 30 minutes of prep time per
day total to your food and getting tons more veggies and considera-
bly less sugar.
STEP TWO: Include Loads
of Fat!
As we’ve already touched upon - healthy fat does not make you fat. Healthy fat
does not harden your arteries or raise your blood pressure. Healthy fat does not
make you sick, tired or inflamed. Sugar does.

In fact, fat is your super-quit-sugar friend because it will help in SO many

ways.

Fat (along with salt, which we’ll see in step 5) rapidly removes cravings.

Not only because it contributes to feelings of fullness and satiety (feeling happy and
satisfied after a meal) but it also really helps to stabilise your blood sugar levels.
Remember - when your blood sugar drops, your body will crave more sweetness
to help ramp it back up again - this is why so many people get a strong craving for
sweets after a big heavy meal - your blood sugar has just dropped dramatically.

Fat (especially saturated fats from coconut oil) also helps to dramatically decrease
candida in the digestive system - eliminating one of the biggest sources of sugar
and carb cravings (candida needs to be fed with more sugar to grow - deprive it and
it dies).

And these healthy fats also help to stabilise your mood, memory, focus and mental
energy. One of the biggest ’symptoms’ people complain about for the first 2 weeks
when they quit sugar is mood swings and headaches - and having an abundance of
these healthy fats will make this problem disappear completely.

It’s essential for us to delineate between healthy fats and unhealthy fats and then
look at how much we’re aiming to get - and then I’ll show you how to get more into
your diet.

When we’re talking about healthy fats we’re talking about: omega 3s, saturated fats
from coconuts and the range of fats present in foods such as avocado, olive oil, avo-
cado oil, nuts, seeds, chia, greens and so on.

And unhealthy fats, I think everyone will agree are trans-fats, hydrogenated fats and
fats from cheap vegetable, canola oils and margarine. Don’t get me started on mar-
garine - sold for years as healthy and it’s probably the most toxic man made food
there is.
So how much fat do we need?
Omega 3: 3 tablespoons
Saturated: at least one dessert spoon
Others: eat avocado, olive oil, nuts, seeds and so on with wild abandon

And How To Get More Fat...

IDEA 1: Fat-Rich Salad Dressings & Sauces

If you are eating plenty of fresh foods, especially veggies and salads this gives you
the opportunity to include lots of healthy fats in your dressings and sauces. As men-
tioned in step one - perhaps one of my favourite ways to get more omega 3 is to
simply infuse herbs, spices and fruits in flax oil and then use this as my salad dress-
ing.

I have a rule which is to have a side salad with every meal, and if I dress each of
those side salads with an omega-3 rich dressing I will be getting 1-2 tablespoons per
mealtime, which adds up to 2-4 tablespoons of omega 3 per day just from this.

Whenever I am making a sauce, dip or dressing I always add plenty of oils - flax, ol-
ive and coconut. The flavour of the oil doesn’t overpower anything and it just makes
it all a lot more alkaline and healthy!

IDEA 2: Include in Smoothies

A super easy way to include more fats, especially coconut oil (which goes so well
with most smoothies - taste-wise) is to add them to every smoothie you make. Ad-
mittedly a lot of flax will be noticable in a smoothie - but coconut oil goes great.

IDEA 3: Blend into Soups

Flax, olive and coconut oils can all be added to soups without altering the taste at
all - but it takes a soup from being healthy to being VERY healthy - infused with your
daily fat requirements!
IDEA 4: Add Nuts & Seeds to Everything: break-
fast cereals, smoothies, salads, snacks
Almonds, cashews, brazil nuts, pistachios...sesame seeds, flax seeds, pumpkin
seeds, sunflower seeds...add these to everything - whenever you can!

Nuts and seeds go great thrown into salads, into soups before blending, onto roast
veggies, blended in smoothies - just always be thinking - “Can I add nuts and seeds
to this?”

Supplement too!

Getting enough healthy fats is SO important, and it can be tricky to get enough ome-
ga 3 in particular from diet alone - even if you’re eating oily fish too.

Omega 3 and saturated fats from coconut are so critical to your health and specifi-
cally to your quit sugar process that I do recommend that you supplement.

With oil supplements you do get what you pay for and so I recommend looking for a
high quality oil.
STEP THREE: Start the
Day Right with a Brilliant
Breakfast!
In the journey to quitting sugar - breakfast, and how you start your day is critical.
Either skipping breakfast, or having a standard Western breakfast leads to a blood
sugar disaster - increasing cravings, hunger, hormonal imbalance and more.

What Happens When You SKIP Breakfast:

When you skip breakfast your blood sugar immediately plummets. Even if you’re
one of those people who claim they don’t get hungry until later in the day, your body
is still crying out for nourishment when you wake. When your blood sugar drops
from you becoming active, the sunlight hitting your eyes and your bodily functions of
‘daytime’ starting - you need to eat foods to balance it. Your body will crave sweet
foods. There is no question about it.

Your metabolism will also slow, your adrenals will be stressed and your body will
stay in that ‘starvation’ mode - meaning that when you then stock up later in the day
you are far more likely to eat unhealthy foods and those sugars in those foods will
be turned into fat.

STUDIES show women who didn’t eat breakfast had higher insulin and blood sugar
levels after they ate lunch a few hours later than they did on another day when they
ate breakfast, a 2013 study found. Another study in the American Journal of Clinical
Nutrition found that men who regularly skipped breakfast had a 21 percent higher
chance of developing diabetes than those who didn’t.

You’ve gotta eat breakfast.

What Happens When You Eat a Standard Western Breakfast:

A typical breakfast might include:

Fruit juice
Tea or coffee with sugar
Breakfast cereal with milk and sugar
Toast, bagels, breads or pastries with jam, spreads, honey
Fried bacon, eggs etc
All of these are full of two terrible foods for your blood sugar, hormones, inflamma-
tion, acidity and more: sugar and gluten.

The huge amount of sugar from a breakfast such as the one in the example above
of juice, raisin bran and low fat milk - contained 54g of sugar - or 12 teaspoons!
That’s crazy!

The blood sugar spike from this would leave you feeling incredibly low about
90 minutes later as your insulin spikes to transport the sugar around the body,
the liver is stressed out metabolising the fructose (remember most sugars are
50% fructose) and your pancreas is stressed producing the insulin to manage
this, stressing the adrenals which have to manage the cortisol produced to
deal with the excessive insulin!

I’m exhausted just thinking about it.

Not to mention the inflammation caused by the sugar, the stressing of the im-
mune system caused by the inflammation, the uric acid produced by the liver
processing the fructose that now needs to be neutralised causing damage to
the digestive system…

...and the candida growth that’s fuelled by the wastes left behind trying to find
a use and transport the 54g of sugar eaten first thing in the morning on an
empty stomach!

If you want to quit sugar, you have to follow step four and have a solid start to the
day and here are the rules (again, these are all in your workbook pdf)…

RULE ONE: eat within an hour of rising

RULE TWO: include at least 20g of protein
RULE THREE: include healthy fats and fibre
RULE FOUR: include vegetables as much as possible!
These four rules will balance your body like nothing else, especially if you can in-
clude many alkaline, antioxidant-rich and anti-inflammatory foods with your morning
routine.

There are a few recipes at the back of the workbook to get you started, but...
 Get the Alkaline Breakfast MasterClass!
Alkaline Base Camp Extra

If you’re a member of the Alkaline Base Camp - head to the

portal now to get the Alkaline Breakfast MasterClass, Recipe
Book, Meal Plan & Expert Guest Training!

Not a member? Get started on your 14-day trial for just $1

GET INSTANT ACCESS FOR $1

For those who are not yet a member - think breakfasts like gluten free oats with
chia, coconut milk, coconut oil and seeds, smoothies with greens, healthy fats, nuts,
seeds, coconut oil, almond milk…big glasses of green juice and a healthy alkaline
gluten free wrap, a cooked breakfast that includes lots of wilted spinach, tomatoes,
kidney beans alongside your usual cooked breakfast stuff…

When you get into it and think it through creatively, it is SO easy to include high-alka-
line, protein-rich, fibre-ful, healthy-fat-laden foods in your breakfast. And when you
get into the habit you can always get this in within your first hour or so of waking.

Having a breakfast such as this will make it SO easy to steer clear of sugar, effort-
lessly throughout the rest of the day.

So many people don’t realise how much the day’s sugar cravings all start with one
bad decision in the first few hours of the day.

If you skip breakfast and then have a sugar or grain-based snack for morning tea -
forget about it - it is going to be practically impossible to stay away from sugar for the
rest of the day.

If you have a sugar-heavy breakfast - I assure you cravings will be coming 90 min-
utes later as the blood sugar cycle comes back to the start.

But if you have a breakfast that contains fats, protein, fibre and lots of alkaline nour-
ishment - you’ll START the day with the right cycle.

Ultimately - giving up sugar is about conquering two things:

1) cravings
2) the desire for the sweet taste

The cravings practically all come from your body being out of balance - your blood
sugar dips and peaks, the candida and microform growth in your digestive system
(which we’re about to get onto) and the hormonal imbalance caused by the need to
produce insulin, cortisol and the knock on effect to those hunger hormones of leptin
and ghrelin.

By starting the day right we fix practically all of that.

Which really just leaves you with the mental trigger of wanting the sweet taste in
foods.
STEP FOUR: Avoid Grains
(It’s Impossible to Quit
Sugar While You’re Still
Consuming Grains...)
For decades we have been told that we should be eating 2-3 serves of whole grains
every day.

We’ve been told it’s healthy and an integral part of a balanced healthy diet.

But what if it’s not true?

What if the supposed benefits of grains were not only false, but if the consumption
of grains was the driving force behind almost all of the chronic conditions people are
suffering from?

There is irrefutable scientific evidence to suggest that grains cause inflammation, in-
sulin resistance, type 2 diabetes, brain conditions such as depression and Alzheim-
er’s, IBS and chronic digestive issues, fatigue conditions such as Fibromyalgia, skin
conditions and more.

And I can tell you - if you want to quit sugar but you keep eating gluten containing
grains - you’re going to find it almost impossible.

Why?

Gluten-containing grains spike your blood sugar like nothing

else.
They contain a “super carbohydrate” called amylopectin A – and this drives your
blood sugar very high, very, very quickly.

Remember, if you’re on anything like a standard Western diet, 70% of your food
consumption either is grain based – and therefore you’re consuming a LOT of amyl-
opectin A.
And like we’ve discussed - when there is high blood sugar, insulin is released by the
pancreas, and the higher the blood sugar the more insulin must be released.

If you trigger high blood sugars repeatedly, the accompanying overproduction of in-
sulin will lead to huge and rapid production of visceral fat accumulating around your
abdomen.

And the bigger your belly (i.e. the more visceral fat), the poorer your response to
insulin, and the result is that higher and higher insulin levels are demanded, creating
a vicious cycle.

Again - nothing provokes high blood sugar like wheat and sugar - and even if you
give up the sugar, if you’re still eating wheat and other gluten containing grains you’ll
still be in trouble…and giving up the sugar will become near impossible.

So when visceral fat accumulates, the flood of inflammatory signals it produces

causes the body to respond much less effectively to insulin.

This insulin resistance means that the pancreas must produce even more insulin to
metabolise the high blood sugar.

Eventually a vicious circle of high blood sugar, increased insulin resistance,

increased insulin production, increased visceral fat, leading to more increased
insulin resistance, more visceral fat, more insulin production…and so on…
leaving you fat, sick and chronically fatigued.

When we get into this cycle, starting with the consumption of wheat (and the amyl-
opectin A) that causes the high blood sugar, we ultimately lose the ability to access
our body’s biggest source of energy – fat.

Remember, fat is our biggest source of energy and high insulin levels re-
moves our ability to burn body fat.

When you eat mostly wheat and grains (as we’ve been told to by our government,
food pyramid and ‘healthy’ authorities), your body becomes resistant to insulin’s
effects and so more and more has to be created with each whole wheat sandwich,
bowl of pasta, serve of rice and so on.

The sheer volume of insulin eventually damages the pancreas and leads to even
greater volumes of visceral body fat and the cycle continues, leaving you with chron-
ic fatigue and a host of inflammation-based illnesses

This blood sugar DROP is the instant hormonal reaction that gives you the sudden
feelings of fatigue and the need for sleep, alongside the irresistible hunger as the
body tries to protect you from the dangers of low blood sugar.
…which then leads to a craving for more grains and carbs to spike that blood sugar
up again…!

Grains are particularly responsible for the mental side of the

cravings for sugar: the foggy thinking, mood swings, mental fa-
tigue and feeling spaced out that so often leads us to a sugary
snack.
When you digest wheat, the wheat is exposed to pepsin (a stomach enzyme) and
hydrochloric acid (stomach acid produced to digest it), and the gluten in the wheat is
degraded to a mix of polypeptides.

These polypeptides are shown to be able to cross the blood-brain barrier that sepa-
rates the bloodstream from the brain.

Once having gained entry into the brain, wheat polypeptides bind to the brains mor
phene receptor, the very same receptor that opiate drugs bind to.
These polypeptides have been labelled ‘exorphins’ – short for exogenous morphene
like compounds and this is what creates the mini-high followed by the mood and
energy slump right after.

Repeaded exposure to these exomorphins (the dominant of which has been named
gluteomorphin) leads to serious imbalance in the brain and has been proven to lead
to a far higher likelihood of sugar cravings - to try to replace the high and get out of
that rut of foggy thinking, daytime fatigue and physical sluggishness.

Gluten containing grains contribute to your sugar cravings more

than any other food and yet sadly so few people reduce their gluten
intake alongside their sugar intake and this makes the challenge ten
times harder!
Reducing gluten intake can be very easy when you know how.
 Get the Anti-Inflammation MasterClass &
Grain-Free Cookbook
Alkaline Base Camp Extra
If you’re a member of the Alkaline Base Camp - head to the
portal now to get the Grain-Free Cookbook & Cheat Sheet,
and the Anti-Inflammation Masterclass + Expert Guest Class
with Yuri Elkaim.

Not a member? Get started on your 14-day trial for just $1

GET INSTANT ACCESS FOR $1

In my work over the past 12 years I have found that 80% of the gluten that people
eat is coming from:

[+] Breakfast cereals & breads at breakfast

[+] Pasta & cous cous
[+] Breads for sandwiches at lunch
[+] Processed foods - meals, snack bars etc.

And these can be quite easy to swap!

[+] Breakfast cereals & breads at breakfast: look to oats, quinioa porridge, chia pots,
GF granola or store bought gluten free cereals (see the recipes at the back of the
guide for more)

[+] Pasta & cous cous: pasta can be a straight swap for store bought gluten free
pasta - check to make sure it doesn’t contain a bunch of additives and filler ingredi-
ents - or better still - use zoodles like we covered earlier.

[+] Breads for sandwiches at lunch: use sprouted breads and wraps. Remember -
sprouted grains, even sprouted wheat, contains no gluten. These are preferable to
store bought gluten-free breads that often contain preservatives and other less alka-
line ingredients. I also like to use lettuce as the ‘wrap’ for lunchtime wraps!

[+] Processed foods - meals, snack bars etc. - see all of the suggestions in Step
One and the back of this guide for a ton of recipes!
And generally speaking these are all easy to
swap when you use these grain-free swaps:
Quinoa & oats: used to replace rice, cous cous, as a delicious breakfast, to make
burger patties, in soups, smoothies and so on

Chia: used in grain free cereals, to make crackers and soaked to make breakfasts
and desserts

Sprouted Breads & Wraps: taste great, don’t contain gluten and don’t contain most
of the unhealthy fillers that gluten free breads usually include

Cauliflower Rice: while rice doesn’t contain gluten and can be used in moderation,
it still spikes blood sugar a little and so cauliflower rice is a much better option. You
make it by simply pulsing raw cauliflower in your blender or food processor until it is
rice sized pieces and serve! This is also the perfect replacement for cous cous - like
quinoa.

Buckwheat & Amaranth: can be used in baking, breakfasts, cereals, granola, por-
ridge etc and anywhere you’d normally use spelt, barley, wheat, rye you can use
these two superfood GF grains.

Basically, instead of Wheat, Spelt, Rye, Pasta, Regular Breads, Ba-

gels, Cous Cous etc.look to: Quinoa, Chia, Buckwheat, Amaranth,
Oats, Sprouted Breads & Wraps, Cauliflower Rice/Cous Cous

If you have tried to quit sugar before but were still eating grains like wheat -
THIS is why you found it so hard! The grains were still replicating a bunch of
the bodily reactions and processes that the sugar was - in terms of your blood
sugar, insulin, cortisol, adrenal fatigue, inflammation, digestive congestion,
mental fog and low mood and worst of all - cravings - keeping you in that spi-
ral of blood sugar highs and lows.
STEP FIVE: Getting The
Mental Game Right & Sat-
isfying The Desire for
Sweet…
So far we have eliminated 80% of the sugar in your diet by simply swapping out
those high sugar processed/prepared foods for healthier, sugar-free options (step
1).

We’ve ramped up your fat intake to help heal your endocrine system that manages
those hormones (insulin, cortisol, leptin, ghrelin and so on), keep cravings at bay
and protect the liver.

We’ve gotten breakfast right to start the cycle of your day correctly, ensuring your
blood sugar stays under control - and you don’t fall into the trap of 90% of people
out there and put your blood sugar into a metabolism slowing, insulin producing,
craving creating spiral right at the start of the day that’s impossible to get out of.

And we’ve eliminated those gluten-containing grains that compound the problem by
a factor of 10x - to ensure there is nothing else out there stressing your blood sug-
ar and keeping the problem there EVEN WHEN YOU’VE QUIT THE SUGAR! That
one is massive.

Now, finally, in step five we’re going to help you sort the mental game, because let’s
be honest, we’re creatures of habit.

We can remove every physical craving for sugar, and still crave the foods that con-
tain a ton of it. We can have no physical craving or need for the sugar, but the tex-
ture of certain foods, the hot, the cold, the crunchy, the soft - food manufacturers
don’t only rely on the sugar itself to keep you hooked - they mix in everything they
can to make you crave their foods.

So while you’re quitting sugar be prepared for moments of weakness to strike. And
that’s where I want to help. You need to have your mental game prepared.

This is done in four steps:

Step One: Set Goals
This is POWERFUL when you do it, I absolutely assure you it will increase your
chances of success a gazillion fold.

When faced with those tempting situations of someone at work bringing in a cake,
or finding yourself stuck, hungry, with low blood sugar at the grocery store…or when
your partner decides they’re still going to order dessert right there in front of you -
THIS is what will get you through.

PART ONE: Create Your Goals

Grab your pen and paper and for the next three minutes I want you to write down all
of your health goals. What do you want to have achieved by the end of today, this
week, this year or even beyond that? The more goals you have the more motivated
you will be so feel free to get specific.

Keep it at a high level. Examples could be things like reach a certain weight, run a
certain distance, fit into a certain outfit, put on muscle, reach a body fat %, stop eat-
ing a certain food (hint hint) and so on.

So grab your pen and workbook, and lets go. It’s not a competition to see who can
get the most, but feel free to get anything down you can think of.

You have five minutes - go…

PART TWO: Feel the Pleasure

Next, after you have your list of goals - I want you to select your top 2 or 3 goals.
These are the goals you want to reach first. Star them, and once you have them I
want you to feel the pleasure, and then we’ll feel the pain. So what I want you to do
first is write a paragraph for each of the five goals that maps out how amazing your
life will be once you’ve achieved the goal.

In your mind, picture this as reality, picture it already achieved. As you picture this,
put a smile on your face and ask - What will your life be like? - How will it be differ-
ent? - How will you look and feel? - How will it affect you and others? Get really spe-
cific and really get yourself into the frame of mind that it is already real. This is such
a powerful and motivating tool.

Do this for each of the five goals and we’ll spend 15 minutes on this - 3 minutes for
each goal.

Ready? Go…

GOAL ONE:
 GOAL TWO:

PART THREE: Feel the Pain

Now do the opposite. Write a paragraph for each (or an overall paragraph that sums
up them all) detailing exactly what your life will be like in the future if you never
achieved these goals. would life be like in 6 months, a year, 5 years, 10 years etc.

GOAL ONE:
GOAL TWO:
PART Four: Make It STICK
Now I want you to write this out every morning, and preferably night - before you go
to bed - every day for a week.

Don’t skip part four. That is where the magic happens. It makes your goal, what
the positive will be from sticking with this SO important in your mind - your brain will
FORCE you to stick with it! And the best part - the self confidence and self appre-
ciation you’ll have from saying No will make you feel happy, positive and so good
about yourself - rather than feeling like life sucks because you’re not allowed sugar
any more.

Again, in the Alkaline Base Camp you have your full goal setting masterclass which
I highly recommend you go through as part of this - it’s super powerful. But if you’re
not a member, this little exercise will be a massive help.

So step one is setting those quit sugar goals…

Get the Full Goal Setting Workshop

& Workbook
Alkaline Base Camp Extra
If you’re a member of the Alkaline Base Camp - head to the
portal now to get the entire Goal Setting Workshop & Work-
book.

Not a member? Get started on your 14-day trial for just $1

GET INSTANT ACCESS FOR $1

STEP TWO: EASY TREATS
Step TWO is having a handful of easy ‘treats’ you can call upon when the moment
REALLY strikes and you just.need.SOMETHING!

This is where my Super Simple 3-Ingredient Dessert Base comes in - especially

when you have a few super simple toppings!

Here’s the base. Are you ready for this...

1.5 cups of shredded coconut

6 soft medjool dates
A pinch of cinnamon

...that’s it. And all you have to do is blend or process ina food processor until it’s
mixed like a dough. You can then line a cake tin, press down and chill for a couple
of hours (or eat immediately) and top with one of these three delicious, low-sugar,
healthy dessert toppings!

TOPPING OPTION ONE: The Salted Caramel Slice

Layer One:

1/2 cup coconut cream

3 medjool dates
2 tbsp coconut syrup
1 tbsp coconut oil
1/2 cup tahini
a few drops of vanilla essence

Blend together until smooth and then pour over the base.

Layer Two:

3 tbsp coconut oil

1 tbsp cacao powder
a few drops of vanilla
pinch cinnamon
1 tbsp coconut syrup

Melt together and then pour over layer one. Put it all in the freezer for a couple of
hours.
OPTION TOPPING TWO: The Key Lime Cheesecake!

1 large Hass avocado, pitted and peeled

1 ½ cups raw cashews, soaked in water for at least 2 hours and drained
½ cup melted coconut oil
¼ cup freshly squeezed lime juice
½ cup pure coconut syrup
1 teaspoon vanilla extract
Pinch sea salt
1 tablespoon lime zest

Blend together until smooth and then pour over the base. Freeze, covered for 3-4
hours.

Serve with a big dollop of coconut yoghurt

OPTION TOPPING THREE: The Raw Chocolate Cheesecake

2 cups raw cashews (no need to soak this time)
1 cup peeled & diced courgette/zucchini
1/2 cup cacao powder
1/4 cup pure coconut syrup
1 tablespoon vanilla extract
1/4 teaspoon fine Himalayan salt
1/4 cup coconut oil, melted

Start by blending the raw cashews until they’re like a fine powder and then add in
the zucchini, cacao, coconut syrup, vanilla and salt.

Blend until totally smooth then pour in the melted coconut oil and blend again. Pour
over the base and freeze for 4 hours, covered.

So step one of the mental game is goal setting,

step two is having fall back sweet-tooth saviours
and then step three is:
 Get the Alkaline Desserts Recipe Book!
Alkaline Base Camp Extra

If you’re a member of the Alkaline Base Camp - head to the

portal now to get the Alkaline Desserts Recipe Book!

Not a member? Get started on your 14-day trial for just $1

GET INSTANT ACCESS FOR $1

STEP THREE: Indulge in Your Safe &
Comfortable Foods
This is a super important one that people often overlook. It falls nicely in with my
overall approach to health which is to focus on the good more than getting rid of
the bad - when most people quit sugar they are so focussed on NOT eating certain
foods and craving them (chocolate especially I’ve found!) rather than leaning-into
the foods they LOVE.

So no matter what it is - whether it’s a particular curry, having hot sauce on

everything, a salad you love, protein shakes, a certain juice or smoothie, mashed
veggies (I recommend sweet potato rather than regular for this by the way!), a Sun-
day Roast - no matter what - feel free to eat it when you like, as much as you like
and love it.

This really helps to forget the sugar cravings. You don’t have to give up sugar AND
be perfect with every other area of your diet at the same time! Go easy on yourself.

The mistake most people make is that they try to be perfect from day one - with
every area of their diet - no more sugar, no treats, no coffee, no alcohol, no bread -
just salad and steamed vegetables for the rest of time! And then they give up.

Listen, quitting sugar is probably THE most beneficial thing you can do for your
health and I give you permission to be less than perfect elsewhere if you can get
your sugar consumption under control (under 50g per day as a first goal - basical-
ly the sugar from 2 pieces of fruit, higher sugar vegetables and a little sweetness
somewhere else such as a ‘healthy dessert’ from time to time!) then you have per-
mission to have a few other ‘less healthy’ indulgences.

You don’t have to be perfect.

But I promise you that the difference to your body, the way you look in the mirror and
feel inside yourself, your energy, mental sharpness - everything will be SO much
better from quitting the sugar.

You just have to be CERTAIN that your safe and comfy foods are not a hidden
source of sugar - because you’ll be back to square one right away! Red wine and
chocolate might not be a safe choice!

This will have you absolutely covered. Knowing you have not only the super-moti-
vation of the goal setting but also the safety nets of the healthy treats and the ‘safe’
foods to indulge in will remove all of the pressure from you.
And finally A NOTE ON PRESSURE…

Remember - cortisol is a big contributor to the whole blood sugar imbalance, and
stress is the creator of cortisol. If you feel stressed out, anxious, full of cravings,
feeling deprived, feeling like you’re having to be perfect - THIS WILL MAKE THE
CRAVINGS WORSE!

I want you to know you don’t have to be perfect, you can cheat once in a while. You
can take it easy.

I love the Tony Robbins quote of: “most people overestimate how much they can get
done in a year and underestimate how much they can get done in a lifetime” and
when it comes to your health it’s more like “most people overestimate how much
they have to do to see huge benefits and underestimate how long they can take to
reach their goal”.

You don’t have to be perfect right away. Getting 50% of the way there will get you
huge results, and that might just motivate you to get the other 50% of the way there.

Doesn’t removing that stress and that pressure to be perfect from day one make it all
seem a lot more achievable?

That’s the way I teach and I am not afraid to say it but when I get to work closely with
people, like I do with my members - I get pretty amazing results with them - and it’s
all based around this concept of making it as easy, achievable and do-able as possi-
ble while focusing energy on those few simple rules that are going to have the big-
gest impact - quickly.

80% of the Impact from 20% of the Effort

That’s the same way I’ve taught you in this training - from everything I learned about
sugar, our hormones, cravings and inflammation from the past two years and distill-
ing it down to the 20% of actions that are going to give you 80% of the impact with-
out you needing to be perfect from day one.
So let’s start to implement
all of this!
Let’s make it real and let’s make it happen!

You’ve now learned the Three Sugar Secrets that are the core conceptual
reasons why most people are eating WAY too much sugar, are addicted
to sugar and cannot quit.

We learned that FAT is your friend and SUGAR is the reason for all of the
sympoms that the mainstream has blamed on fat for so many years. We
learned that fat will balance your blood sugar, prevent cravings and keep
you feeling full, energised and full of vitality.

We also learned that hormonal imbalance underpins almost every health

condition and disease and that we HAVE to balance our hormones if we
want to quit sugar and stay off the sugar for good. It’s a little chicken and
egg - sugar causes hormonal imbalance but we need hormonal balance
to be able to quit sugar!

And we learned that FRUCTOSE is the sugar we need to quit and get
away from the most. Fructose can only be metabolised by the liver and
it causes HUGE stress to the liver, which then has a cascade of knock
on effects to the rest of the body. The vast majority of the added sugars
in the foods we’re eating contain high levels of fructose - and this is why
sugar is getting us into such a mess...

We then moved onto the FIVE STEPS TO QUITTING SUGAR FOR

GOOD, the Stress-Free, Craving-Free, Easy Way!
In Step One I showed you how 80% of your fructose intake is probably
coming from 20% of the foods you eat, and we went through the exer-
cise to identify these 20% of foods. I then gave you some simple, easy,
healthy swaps to replace these foods with nutrient-dense, sugar-free op-
tions.

In Step Two we learned which fats we needed to add, and which to avoid
and I showed you four simple ways to guarantee you get enough healthy
fats every day - to start to balance your hormones, heal your liver, prevent
cravings and boost your metabolism.

In Step Three I taught you the importance of starting the day right and
gave you the formula for the Quit Sugar breakfast - high protein, high fi-
bre, high veggie and eaten within an hour of waking. We learned that our
hormones that are linked to sugar addiction are all related to the adrenals
- which works very strictly on cycles - so eating that superb breakfast
within an hour of waking is essential.

In Step Four we learned that grains - especially wheat - cause the exact
same issues with our blood sugar and hormones as sugar - and so if you
want to quit sugar you also HAVE to quit grains!

And in Step Five we went through the final piece of the puzzle - the men-
tal game - to make sure that you not only prevent the physical cravings
that arise from the effects of sugar on your body - but that you also pre-
vent the habitual and mental cravings for sugar along the way.

And now it’s time to make it REAL and put it all

into practice.

Let’s get started on the

very next page...
 The Alkaline Base Camp

Get Started With the Alkaline Base Camp for Just $1 for 14
Days and Get the Entire Quit Sugar Implementation Plan:
[+] The Quit Sugar MasterClass
[+] The Quit Sugar Meal Plans, Recipes & Itemized Shopping Lists
[+] The Deep Dive Guest Expert Class on Sugar, Hormones & Fat
[+] PLUS the Quit Sugar Base Camp Member’s Challenge
[+] A Dedicated ‘Ask Ross’ Q&A Session

CLICK HERE TO GET STARTED NOW FOR $1

or visit http://bit.ly/alkalinebasecamp

PLUS Every month in the Alkaline Base Camp you get all of these resources for
a different goal - the MasterClass, Menu Plans, Recipes, Guest Expert Deep
Dive Classes and more.

Previous months have covered Anti-Inflammation, Anti-Cancer, Hormone Reset,

Eating for Energy, the Get Alkaline Plan, the Go Green Plan & more...and you
get all of this the instant you join for just $1.

Get Personalised Coaching & One-on-One Access to Ross

In the Alkaline Base Camp you get direct access to Ross to help you to reach
YOUR goals. This is exclusive access for Alkaline Base Camp members.

Starting Monday 15th: The Alkaline Base Camp Group Quit Sugar Challenge!
Join Now and Get Ready - Let’s Do This Together!

Go to http://bit.ly/alkalinebasecamp for Instant Access

Recipe Cards for the Quit
Sugar Workshop
Alkaline Base Camp Recipe Cards

Simple Alkaline Oats

Ingredients
Oats
Chia seeds (1 dessert spoon per person)
Coconut oil (1 dessert spoon per person)
Water
Nut Milk
Coconut/non-dairy yoghurt
Cinnamon (1 tsp per person)
Handful of mixed nuts/seeds
Optional: berries of your choice

Instructions
1) Basically cook your regular amount of oats in WATER. Not milk. WATER.

So add the oats and water to a pan and bring to a simmer and then add the chia seeds.
Cook until it’s a touch too dry for your liking and then stir in a splash or two of the nut milk
(I love coconut milk, but any other non-dairy milk is fine).

2) Remove from the heat and then stir in the coconut oil, cinnamon and a dollop of the non-
dairy yoghurt. Top with the nuts and seeds and then finish with blueberries or strawberries
if this is part of your fruit for the day (I recommend keeping your fructose intake down so
1-2 serves of in-season fruit per day).
Alkaline Base Camp Recipe Cards

Alkaline Baked Bean Salsa Brekkie

Ingredients
1 can of haricot beans
4 spring onions
6 cherry tomatoes
1 handful of basil
2 handfuls of spinach
2 cloves of garlic
1 avocado
½ lemon
Olive oil
Himalayan salt & black pepper

Instructions
1)Roughly chop the spring onions, halve the cherry tomatoes, and finely chop the garlic.
Now, in a reasonably sized frying pan, bring a little water to the boil (maybe 50ml or less)
and ‘steam fry’ the garlic for one minute.

2) Now throw in the cherry tomatoes, haricot beans and spring onions until everything sof-
tens. This should only take a minute.

3) Next add the basil and spinach until it is just wilted and season with Himalayan salt and
black pepper.

4) While this is cooking prepare a side salad and halve the avocado and voilà.

5) Serve the bean salsa mix with salad and the halved avocado, with lemon and olive oil
drizzled all over
Alkaline Base Camp Recipe Cards

Gluten-Free Paleo Energy Granola

Ingredients
2 cups raw walnuts
2 cup raw cashews
1 cup raw pumpkin seeds
1 cup unsweetened shredded coconut
1/2 cup dried cranberries
2 tablespoons water
3 tablespoons coconut oil
1/3 cup coconut syrup
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
½ teaspoon Himalayan salt

Instructions
1) Preheat the oven to 300 degrees F (150 celcius) and line a baking tray with baking paper
(parchment)

2) Roughly blend the walnuts, cashews and pumpkin seeds with a quick pulse to chop them
roughly. Don’t blend them into a paste!

3) In a large mixing bowl, whisk together the water and coconut oil along with the coconut
syrup, vanilla, cinammon and salt.

4) Pour the chopped nut mixture into the bowl, along with the dried cranberries and shred-
ded coconut and mix together to coat it all.

5) Spread this out onto the baking paper on the baking sheet and put into the preheated
oven for 20 minutes or until it looks deliciously golden. You might need to ‘stir’/shuffle it
about after 10 minutes or so if it’s cooking unevenly.

6) Now remove from the oven and let it sit for 10 minutes without touching it!

7) Once you’ve waited the 10 minutes, use a spatula to get under the granola and release
the large clusters and then cool, store and eat when you are hungry!
Alkaline Base Camp Recipe Cards

Soothing Gut-Healing Soup

Ingredients
200g lentils (or one can, drained and washed)
1 avocado
1 large sweet potato
1 large handful of spinach
2 carrots
1 red bell pepper (capsisum)
2 tbsp chopped dill
1 handful of cashews (roughly chopped)
4 cloves of garlic
1 brown onion
200ml yeast-free, MSG-free vegetable stock
1 tbsp coconut oil

Instructions
1) Prepare the lentils, if dried and set aside. This takes the longest!

2) Next, roughly chop the onion and garlic and warm gently in a very large saucepan with
the coconut oil

3) While these are browning and flavouring up, chop the peel and chop the sweet potato
and carrots roughly, and once chopped, add to the pan and get it all mixed together and
coated in oil. Stir for about 2 minutes to start to warm the root veg and get the flavours of
the garlic and onion onto and into them

4) Now add the vegetable stock, and simmer for 10 minutes, until the vegetables are just
warmed through but not overcooked – we want to maintain as much of the nutrients as
possible.

5) Add the lentils in now for the last five minutes to get these warmed through too
Next, transfer to a blender or food processor (do in batches if your blender isn’t big enough
to do all of this at once) and add in the avocado, capsicum (roughly chopped and deseeded),
spinach and dill. Keep just a few sprigs of dill back if you want to garnish.

6) Blend until smooth and serve with those sprigs of dill, sprinkle with the chopped cashews
and drizzle with a little olive oil at the end.
Alkaline Base Camp Recipe Cards

Tuscan Bean Soup

Ingredients
2 tbs (30ml) olive oil
1 medium onion, chopped
2 stalks celery, chopped
4 cloves garlic, chopped
3 cups (680g) chopped tomatoes
6 cups (900g) tinned cannelini beans
5 cups (1.25ltr) water
1/2 tsp (3g) Himalayan Salt
Freshly ground pepper, to taste
1 cup (75g) buckwheat pasta, quinoa or other gluten-free grain
1/4 cup (9g) fresh basil leaves, coarsely chopped

Instructions
1) Firstly, you need to steam fry the onions, celery, and garlic until tender. Do this in a few
spoons of water in a large pan.

2) Once it is all nice and tender you can add the chopped tomatoes (juice n’ all) and warm
this over a medium to low heat, breaking up the tomatoes so that it is all chunked down in
nice small pieces. Cook this together for about fifteen to twenty minutes until everything is
infused together.

3) Now you can add the lovely creamy-textured cannelini beans (drained and rinsed), the
water, salt, pepper and cook over a medium-low heat for another twenty minutes.

4) Once the beans are soft you’re good. Now you can add the GF pasta or grain and cook for
another ten to fifteen minutes until it is al dente.

5) Once the soup has cooled a little bit, stir in the olive oil and add the basil leaves.
This soup rocks!
Alkaline Base Camp Recipe Cards

Anti-Inflammatory Soup

Ingredients
200g Pumpkin, roughly chopped
4 Carrots, roughly chopped
1 Sweet Red Potato, roughly chopped
4 Tomatoes, roughly chopped
3 Cloves Garlic
1tsp Mustard Seeds
1 Red Onion
300ml Vegetable Stock
200ml Coconut Cream
1 Handful of Fresh Coriander (Cilantro), roughly chopped
1 Inch Fresh Turmeric Root
1 Inch Fresh Ginger Root
1/2 Red Pepper (Capsicum/Bell Pepper)

Optional Topping:

1/2 Cup Cashews

2 Tbsp Pumpkin Seeds
1 Clove Garlic, minced
Optional: thinly sliced red chilli
1 Cup of Lentils

Instructions
1) Start by chopping the red onion, garlic, ginger (peeled) and turmeric (peeled) roughly.
Gently heat a little coconut oil in a pan and very gently get the onion started, and once it’s
cooking a little, add the turmeric, ginger, mustard seeds and garlic – being careful not to
burn the garlic.

2) Now add the root veggies (carrot, pumpkin, sweet potato), the red pepper and the toma-
toes and stir it all around to coat the veggies in the oil and flavours (you should be able to
smell that delicious turmeric now)

3) Add the stock and then add the lentils. If you’re using dried lentils, you will need to add
an extra 50ml of stock to allow for an additional 10 mins cooking time, but if you’re using
tinned lentils (please buy organic), add them now and move onto the next step.
Alkaline Base Camp Recipe Cards

Live Clean Bowls

Ingredients
1 to 2 cups cooked brown rice or quinoa
2 to 3 tablespoons coconut oil or olive oil
1 red onion, thinly sliced
4 carrots, peeled and thinly sliced
3 stalks celery, thinly sliced
1 cup Curry and Turmeric Roasted Cauliflower (see recipe here)
1 cup cooked chickpeas, rinsed and drained
1 bunch kale, stalks removed and discarded and leaves sliced thin
2 cups baby spinach
1 cup cherry tomatoes, sliced in half
¼ cup dried Turkish apricots, chopped (or dried cranberries or cherries)
¼ cup toasted pecans, chopped
1 bunch of fresh parsley, chopped (about 1⁄2 cup)
Sea salt & fresh pepper to taste

Dressing

½-inch piece of fresh ginger, peeled and minced

2 tablespoons freshly squeezed lemon juice
1 teaspoon raw honey or maple syrup
1 teaspoon Dijon mustard
¼ teaspoon red pepper flakes

Instructions
Prepare the quinoa or brown rice and divide it into two separate bowls.

Heat a large pan over medium-high heat and add the olive or coconut oil. Stir in onion,
carrots, and celery. Sauté the vegetables for 3 to 4 minutes, until they begin to soften and
brown.

In the last minute, toss in the roasted cauliflower and chickpeas.

Next, add the sliced kale to the mix and allow the kale to slightly wilt for about 1 minute.
Remove the pan from the heat and add the baby spinach and tomatoes. Stir so the heat of
the vegetables cooks the spinach and tomatoes. Place the sautéed mixture over the brown
rice or quinoa.
Alkaline Base Camp Recipe Cards
2
Coconut Chia Cream Pots

Ingredients
1 cup of (organic) coconut milk
1/4 cup of chia seeds
1 date
1 cup of coconut yoghurt
1 tablespoon of flax seeds, ground, or 1 tablespoon of flax meal
1 tsp of sesame seeds
1/2 teaspoon of vanilla extract

Optional Toppings:

1 handful of blueberries
1 handful of mixed nuts (almonds, macadamia, pistachios, brazil nuts etc)
1 tsp of ground cinnamon
1 fig

Instructions
1) Firstly, sweeten the coconut milk by blending with the date. This little touch of sweetness
and flavour from the date makes a huge difference!

2) Next combine the coconut milk in a large bowl with chia seeds, vanilla, flaxmeal (ground
flax) and sesame seeds.

3) Put into the fridge for 20-30 minutes until the chia has expanded.

4) To serve, fill a small glass with a layer of coconut yoghurt, followed by the chia mix, then
a little extra layer of coconut yoghurt.

5) Top with your choice of toppings!

Alkaline Base Camp Recipe Cards

Basil & Spinach Pesto with Zoodles

Ingredients
For the pesto:

1/2 cup + 1-2 tablespoons extra virgin olive oil

1 packet of fresh basil
1 large handful of spinach
1/4 cup walnuts
1/4 cup cashew nuts
1 teaspoon lemon juice (optional)
3 cloves garlic, minced
1 tablespoon of pine nuts

For the zoodles

2 carrots
2 zucchini (courgettes)

Instructions

For the pesto, simply blend or process all of the ingredients together - adding a little extra
olive oil if it’s too thick.

To prepare the zoodles (zucchini noodles) either use a spiralizer or other veggie noodle mak-
er - or if you don’t have one simply use a vegetable peeler to peel thin ribbons of the carrot
and zucchini and then use a sharp knife to slice these into noodle sized strips.

Toss everything together and serve!

Alkaline Base Camp Recipe Cards

Raw Pad Thai

Ingredients
3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (also known as green onions, scallions)
1 cup shredded red cabbage
½ packet of beansprouts
1 cup cauliflower florets
1 bunch of fresh coriander/cilantro, chopped roughlyCoconut Oil

Instructions
1) First, prepare the carrot and courgette ‘noodles’ by using either a spiralizer or mandolin.
If you don’t have either of these, use a vegetable peeler to make slices of the zucchini and
carrot and then use a sharp knife to slice these into very thin strips.

2) Put these into a large bowl with the spring onions, shredded cabbage, beansprouts (thor-
oughly washed), cauliflower and coriander.

3) Now prepare the sauce by blending the tahini, almond butter, tamari, coconut sugar,
lime/lemon juice, garlic and grated ginger. Add a little water if needed – this is a very thick
sauce.

4) Finally, mix the sauce into the bowl and get everything evenly coated.

5) Serve with a sprig of coriander and an extra little squeeze of lemon or lime
 The Alkaline Base Camp

Ridiculously Special Offer!

Get Started With the Alkaline Base Camp for Just $1 for 14
Days and Get the Entire Quit Sugar Implementation Plan:

[+] The Quit Sugar MasterClass

[+] The Quit Sugar Meal Plans, Recipes & Itemized Shopping Lists
[+] The Deep Dive Guest Expert Class on Sugar, Hormones & Fat
[+] PLUS the Quit Sugar Base Camp Member’s Challenge
[+] A Dedicated ‘Ask Ross’ Q&A Session

CLICK HERE TO GET STARTED NOW FOR $1

or visit http://bit.ly/alkalinebasecamp

PLUS Every month in the Alkaline Base Camp you get all of these resources for
a different goal - the MasterClass, Menu Plans, Recipes, Guest Expert Deep
Dive Classes and more.

Previous months have covered Anti-Inflammation, Anti-Cancer, Hormone Reset,

Eating for Energy, the Get Alkaline Plan, the Go Green Plan & more...and you
get all of this the instant you join for just $1.

Get Personalised Coaching & One-on-One Access to Ross

In the Alkaline Base Camp you get direct access to Ross to help you to reach
YOUR goals. This is exclusive access for Alkaline Base Camp members.

Starting Monday 15th: The Alkaline Base Camp Group Quit Sugar Challenge!
Join Now and Get Ready - Let’s Do This Together!

Go to http://bit.ly/alkalinebasecamp for Instant Access