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E F F E C T S O F C U T T I N G O U T “ A D D E D ” S U G A RW W W . H E L L O H E A L T H A N D H A P P I N E S S . C O MThe Sugar Impact

EFFECTS OF CUTTING OUT “ADDED” SUGARThe Sugar ImpactW W W . H E L L O H E A L T H A N D H A P P I N E S S . C O M

WWW.HELLOHEALTHANDHAPPINESS.COMThere are two main types of sugars in our foods: natural and added. Natural sugars are found in foods like fruits, vegetables and dairy – think the sweetness inyour apple or the lactose in milk. Then there are added sugars, the extra sweetness that gets mixed into many foods and drinksduring processing – like the sugar in your coffee or that sneaky syrup in packaged snacks.Sugar's EverywhereYou might not even realize how much sugar you're consuming because it's not just in obviousstuff like candy and cakes. It's hiding in places you'd never expect – like bread, sauces, andeven your 'healthy' yoghurt. That's right, sugar's practically everywhere in our modern diets.So, why should you care? This guide isn't about scaring you off sugar. It's about helping you understand how sugar canaffect your body and how cutting back on those added sugars (not the natural ones) can makea big difference in your health and how you feel daily. Ready to get the scoop on sugar? Let's dive in!What's All This Fuss About Sugar?Understanding Added SugarsWhat Exactly Are Added Sugars?Think of added sugars as the extra sweetness that's not originally part of the food. These arethe sugars that manufacturers add to foods and drinks to make them taste better, or topreserve them longer. It's not just the white sugar you might add to your tea – it's also things like high-fructose cornsyrup in sodas or the sweeteners in that 'healthy' granola bar.Where Do These Sugars Hide?You'll be surprised where added sugars can pop up. They're in obvious treats like cakes,cookies, and sodas. But did you know they're also often in less obvious items? Think salad dressings, ketchup, flavoured yoghurts, and even some breads. These sugars aresneaky, hiding in places we often overlook.SUS A N W O LF 2 024

Is It Like Quitting Coffee? Sort Of...Just like when you skip your morning coffee, your bodymight protest a bit. This is what we call withdrawalsymptoms. You might get headaches, find yourselfreally craving sweets, or even feel a bit moody orirritable. It's your body's way of saying, "Hey, where's mysugar?"But Wait, There Are Perks!Despite these initial hurdles, there are some prettyquick wins. Many people find they have more stableenergy levels – no more sugar highs and crashes.That afternoon slump? It might just become a thing ofthe past. And if you've been dealing with bloating andgas, reducing sugar can really help.What Happens in the First Few Days?Right off the bat, you might notice some changes bothphysically and emotionally. Your body's been used togetting its sugar fix, so it might react a bit when you cutback. You could feel more alert and less foggy in thebrain, and you might find you're not as tired or bloated.Effects of Cutting Downon SugarWhy Be Cautious About Added Sugars?While a little sugar isn't bad, too much can lead to health concerns. And we're talking aboutmore than just tooth decay. Excess sugar can contribute to weight gain, which increases the risk of heart disease andtype 2 diabetes. It can also compromise gut health, and mess with your energy levels, mood,and even your skin. So, cutting down on added sugars is a big step towards better health.WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Healthy WeightOne of the big pluses of reducing sugar is how it canhelp with weight management. Less sugar meansyou're not feeding your body all those extra, emptycalories. This can lead to weight loss or help preventweight gain, which is important for overall health.Happy and Healthy HeartYour heart loves it when you cut down on sugar. Lesssugar can lead to less inflammation, bettercholesterol levels, lower blood pressure, and agenerally happier heart. This all adds up to a lowerrisk of heart disease.Keeping Blood Sugar BalancedWhen you're not overloading on sugar, your bodymanages its blood sugar levels way better. This isespecially good news for reducing the risk ofdeveloping type 2 diabetes. Plus, if you're alreadydealing with blood sugar issues, cutting back onsugar can be a real game-changer for your overallhealth.Better Dental HealthLess sugar equals fewer cavities and better overalldental health. Sugar is like a feast for the bacteria inyour mouth that cause tooth decay. So, less sugarmeans your teeth and gums will be thanking you.Mental Health and Brain FunctionThere's also talk about how cutting down on sugarcould be good for your brain. Some studies suggest itmight help improve your mood and cognitivefunctions, like memory and concentration.Long-Term Benefits of CuttingBack on SugarWWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Become a Label DetectiveStart by getting really good at reading food labels. A lot offoods have hidden sugars – they're sneaky like that. So, whenyou're shopping, keep an eye out for anything that soundslike sugar – there are lots of different names for it!Where to Start ReducingAdded SugarsNavigating the Bumpy Road to Less SugarThe Sugar Withdrawal Let's be real, cutting down on sugar can feel a bit like a rollercoaster at first. You might getheadaches, feel a bit grumpy, or really crave sweets. It's like your body's throwing a bit of atantrum. But hang in there! These feelings don't last forever. Natural Sweetness: The Better ChoiceInstead of reaching for the sugar, try using natural options to sweeten your food and drinks.Think fruit, like bananas or dates. They're not just sweet, they bring some nutrients, includingfibre to the party too.Make Whole Foods Your New Best FriendsFocus on eating more whole foods. We're talking fruits, veggies, grains, nuts, and seeds. Thesefoods are naturally low in added sugar and packed with nutrients your body loves. Plus, they'remore filling, which can help you avoid sugar cravings.Take Control Over CravingsCravings can be tough, especially when you're stressed or emotional. It's not just aboutwillpower; it's about finding other ways to deal with those feelings. Maybe it's a walk, a chatwith a friend, or a relaxing bath. Find what works for you and helps you resist the urge to diveinto a sugary treat.WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Drink plenty of water, get some good rest, andremember, this is the initial phase, and it will pass.Social Situations - Sugar's EverywhereSocial situations can feel tricky when you're trying tocut back on sugar. Birthday parties, work events,dinners out – sugar is everywhere. But don't sweat it.You can still join in! Just be more choosy about what you eat and drink.Maybe bring your own sugar-free snacks or choosehealthier options from the menu. And remember, it'sall about balance. Keeping Up the Good WorkSo, you've started cutting down on sugar – that'sawesome! But how do you keep it up long-term?It's all about making it part of your lifestyle. Findfoods you love that don't need added sugar.Experiment with recipes. And don't beat yourself upif you have a sugary treat now and then. This isconsidered “balance”. It's not about being perfect; it's about makinghealthier choices most of the time.The Many Perks of Saying 'Less' to SugarCutting down on sugar can seriously level up yourhealth game. You could see your weight stabilise,feel more energised, and even notice your skinlooking better. Plus, your heart, teeth, and blood sugar levels willthank you big time. It's like giving your body a high-five!Longterm HealthWWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Slow and Steady Wins the RaceRemember, you don't have to quit sugar coldturkey. This isn't a sprint; it's more like a leisurelywalk. Start by making small changes. Swap outsome sugary snacks for fruit, or try naturalsweeteners in your coffee. Small steps can lead tobig wins and are way easier to stick to.Here's to a Healthier, Happier YouAs you wrap up this guide, take a moment to think about why you started reading it. Maybe youwant to feel better, look better, or just take better care of yourself. Reducing sugar is a fantastic way to do that.It's not just about cutting something out; it's about embracing a healthier, happier lifestyle. Sogo ahead, pat yourself on the back, and take that first (or next) step towards a sweeter (lesssugary, that is) life.WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Hi, I'mI believe that true health is aboutmore than just the number on thescale or the amount of kale youeat. It's about creating a balanced,joyful life that nourishes your body,mind, and spirit. As your health coach, I'll be yourbiggest cheerleader and supportsystem, guiding you on yourjourney to vibrant health. Together,we'll work on developing healthyhabits that fit into your busylifestyle, and we'll celebrate yoursuccesses every step of the way. Think of it like a delicious recipe:you bring the ingredients (yourgoals and challenges), and I'll helpyou mix them together in just theright way to create a masterpiece(a healthier, happier you!). So let's get started on creating thehealthy, happy life you deserve!SusanSusanLET'S CONNECT@hellohealthhappiness@hellohealthandhappinesshellohealthandhappiness@gmail.com

W H O L E F O O D S T H A T C O N T A I N N A T U R A L S U G A R SW I T H S A M P L E M E A L P L A NW W W . H E L L O H E A L T H A N D H A P P I N E S S . C O MSugar FreeChallenge

W W W . H E L L O H E A L T H A N D H A P P I N E S S . C O MSugar Free ChallengeR E C I P E B O O KW h o l e f o o d s t h a t c o n t a i n n a t u r a l s u g a r sw i t h s a m p l e m e a l p l a n

Table ofContents0305060710I n t r o d u ct i o nS h o p p i n g l i s tS a m p l e Me a l P l a nB r e a k f a stL u n c h & D i n n er

7 Day Sugar FreeChallengeEmbarking on a 7-day sugar-free challenge is an enlighteningjourney towards better health and mindfulness about youreating habits.This challenge is not about depriving your body of the sweetjoys in life, but rather about bringing awareness to the sneakyadded sugars that often go unnoticed in ultra-processedfoods. By focusing on whole foods that contain natural sugars, suchas fruits, certain dairy products, and vegetables, you’ll nourishyour body with essential fibre, vitamins, and minerals. These foods are integral to a balanced diet and don't comewith the negative health implications often associated withexcessive sugar intake.The goal here is to eliminate those added sugars - the kindoften found lurking in ultra-processed foods and the onesadded to meals out of habit. Whether it's the white sugar in your coffee, the corn syrup inyour favourite condiments, or even the natural-soundinghoney drizzled over your breakfast, these added sugars canquickly add up, providing extra calories without any substantialnutritional value.WWW.YOURWEBSITE.COMSUS A N W O LF 2 024

The benefits of reducing added sugars extend far beyondthe potential for weight loss. And some individuals might experience temporarywithdrawal symptoms, such as headaches or general aches,a testament to the body adjusting to a reduced sugar intake. These symptoms are a sign of the body's remarkable abilityto adapt and recalibrate itself.By adjusting the sample meal plan in this 7-day challengeto suit your nutritional requirements, such as caloricintake, you'll discover a variety of flavourful, sugar-conscious recipes that will help reduce your added sugarintake. You may potentially see a positive shift in overall healthand energy levels. The journey to a less- “added“sweetened life is not only about cutting out theunnecessary but also about celebrating the naturallydelicious flavours that food has to offer.7 Day Sugar FreeChallengeWWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Sample Shopping ListPRODUCE3 Avocado2 Lemon3 Mandarin OrangesBaby SpinachBroccoliCarrotsCauliflower - largeCelery StalksFresh ChivesCremini Mushrooms1 CucumberFresh Cilantro (coriander)garlic ClovesFresh GingerMixed GreensBell Peppers4 Portobello MushroomsRed OnionFresh RosemaryRusset PotatoesTomatoesYellow Onion1 ZucchiniNUTS & SEEDSChia SeedsHemp SeedsWalnutsPROTEINCanned TunaGround/Minced turkeyPickerel FilletsSmoked SalmonTofuSteakCONDIMENTS & OILSAvocado OilBalsamic VinegarDill Pickle RelishgheeOlive OilMayonnaiseMiso PasteTamariWorchester SauceYellow MustardNOTESBlack PepperCorianderGarlic PowderGreek SeasoningOnion PowderSea SaltSPICES/DRIED HERBSOtherCornstarch (or arrowroot powder)Vanilla ExtractBOX, CAN, JARCanned Coconut MilkChickpeasDry red lentilsMarinara sauceVegetable BrothWhole Wheat Penne PastaCOLDfeta CheeseEggsSoy MilkUnsweetened Coconut YoghurtVegan Parmesan CheeseFROZENEdamame

lSample Meal Plan MON TUE WED THU FRI SAT SUNSpinach & Feta Omelette BREAKFASTLUNCHDINNERMandarin ChiaSeed Pudding Spinach & Feta Omelette Mandarin ChiaSeed Pudding Mandarin ChiaSeed Pudding SmokedSalmonAvocado ToastCreamy Carrotand CorianderMiso Soup Creamy Carrotand CorianderMiso Soup Creamy Carrotand CorianderMiso Soup Cauliflower &Tofu RiisottoTurkey StuffedPortobello Mushroom& Balsamic SaladFish tacos WithHomemadeTartar SauceBeef Steak WithBroccoli & GarlicHerb PotatoesTuna PastaSaladCreamy Carrotand CorianderMiso Soup SNACKSAdd morning, afternoon or evening snack as desired.SmokedSalmonAvocado ToastBeef Steak WithBroccoli & GarlicHerb PotatoesCauliflower &Tofu RiisottoTurkey StuffedPortobello Mushroom& Balsamic SaladTuna PastaSaladFish tacos WithHomemadeTartar Sauce

No Feta Cheese: Usegrated/shredded cheddaror goat cheese instead.W H A T Y O U ' L L N E E D :Preheat the grill to medium-high. Whisk the eggs and Greekseasoning in a bowl and set aside. L E T ' S G E T C O O K I N G :P R O T I P S :1Spinach & Feta Omelette prep time:10 mi n ut e s 2 0 m i nu t es fe e ds 2cook time: servings:6 Eggs2 tsp Greek Seasoning1 1/3 tbsp Olive Oil1 cup Cremini Mushrooms (Sliced)P L A N T C O U N T : 3P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.Over medium heat, add the oil and mushrooms to an ovenproofpan (cast iron works great), and cook until the mushrooms startturning brown - about 5-6 minutes. Then turn the heat to low-medium, stir in the spinach and cook until wilted and halved insize - about 2-3 minutes. 2Add the whisked egg and seasoning, then stir the mixture toensure even distribution of the spinach. Cook for 3-4 minutes,until the bottom starts to set, then top with the sliced tomatoesand crumbled feta cheese. Carefully place the pan under thepreheated grill. Once the omelette is set and fully cooked, carefully remove thepan fro the oven. Allow to cool for a few minutes, then serve andenjoy 344 cups Baby Spinach (Roughly chopped)2 Tomatos (Sliced)1/4 cup Feta Cheese (Crumbled)WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Mandarin: The natural sweetness and citrus flavourof mandarin oranges make them a perfect,nutrient-rich topping for this chia pudding.Nut Free: Replace the walnuts with sunflower seedsto keep the plant count.W H A T Y O U ' L L N E E D :Mix chia seeds, almond milk, vanilla extract, coconut yoghurt,and hemp seeds in a glass bowl. Whisk the ingredients to avoidthe chia seeds clumping together. Cover, and let it sit in therefrigerator for at least 4 hours, or overnight. L E T ' S G E T C O O K I N G :P R O T I P S :1Mandarin Chia Seed Pudding prep time:5 m in u te s 4 ho u rs fe e ds 3cook time: servings:1/3 cup Chia Seeds1 1/2 cups Soy Milk (or milk of your choice)2 tsp Vanilla Extract1/2 cup Unsweetened Coconut YogurtN U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein39825g16g33g21g15gTotal CarbsNet Carbs12gP L A N T C O U N T : 5P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.Once set, divide between glass bowls and top with themandarin segments. Add the crushed walnuts and a sprinklingof cacao nibs if desired. 21/3 cup Hemp Seeds3 tbsp Walnuts (Crushed, topping)3 Mandarin/tangerine (Peeled, segments)WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Additional Toppings: Add capers, thinly sliced redonion, or fresh dill for garnish and flavour. No Salmon: Repace with eggs (cooked your way).Vegan Option: Omit the salmon, and enjoy avocadotoast with nutritional yeast, roasted chickpeas anda sprinkling of sesame seeds. W H A T Y O U ' L L N E E D :Begin by toasting the whole-grain bread slices. Cut the avocadoin half while the bread is toasting, remove the pit, and scoop theflesh into a bowl. Mash the avocado with a fork, and season withlemon juice, salt, and pepper. L E T ' S G E T C O O K I N G :P R O T I P S :1Smoked Salmon Avocado Toast prep time:15 mi n ut e s 15 mi n ut e s fe e ds 2cook time: servings:2 slices Whole Grain Bread1 Avocado (Sliced)N U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein37520g23g28g18g4gTotal CarbsNet Carbs10gP L A N T C O U N T : 3P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.Spread the mashed avocado evenly onto the toasted breadslices. Lay two slices of smoked salmon on each piece of toast,folding or curling them. Enjoy.21 Lemon (Juiced)6 oz (170 grams) of Smoked SalmonWWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Nourishment: This soup is a good source of plant-based protein from the lentils, healthy fats from thecoconut milk, and vitamins and fibre from thecarrots. Miso Paste: The miso paste not only adds a uniqueumami flavour but also provides probiotics for guthealth. W H A T Y O U ' L L N E E D :In a large pot, heat the oil over medium heat. Add onions and sauté untiltranslucent, then add the garlic and ginger and cook for an additional minute. L E T ' S G E T C O O K I N G :P R O T I P S :1Creamy Carrot andCoriander Miso Soup prep time:10 mi n ut e s 30 mi n ut e s fe e ds 4cook time: servings:1 tbsp Olive Oil (15ml)1 Yellow Onion (Chopped)3 Garlic (Peeled, crushed)1 tbsp Ginger (15ml, Freshly grated)5 cups Carrot (500 grams, washed, diced)5 cups Vegetable Broth (1250ml)N U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein47621g18g57g45g13gTotal CarbsNet Carbs12gP L A N T C O U N T : 8P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.Add the chopped carrots to the pot and sauté for 10-12 minutes, until theysoften slightly. Pour in the vegetable stock, increase the heat to high andbring to a simmer. 21 cup Dry Red Lentils (180 grams)1 1/2 cups Canned Coconut Milk1 tbsp Coriander (15mls, Coriander,chopped)2 tbsps Miso Paste (30ml)1/4 cup Fresh CilantroAdd the red lentils, coconut milk and ground coriander, then bring back to asimmer. Once simmering, reduce the heat back to medium and continue tocook until the lentils are tender - about 15-20 minutes. Once the lentils and carrots are soft, add the fresh cilantro to the soup. Thenusing an immersion blender, puree the soup until smooth. You can also use aregular blender, working in batches if necessary. Take a small amount of the hot soup and place into a small bowl to dissolvethe miso paste in it to prevent clumps, then stir the miso mixture back intothe pot. Taste and adjust seasoning as needed. If the soup is too thick, add alittle more vegetable stock or water until you reach your desiredconsistency. Divide the soup into bowls and garnish with fresh coriander/cilantro. 3456WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Steak Doneness: These times are approximate & can varybased on the steak's thickness & the starting temperatureof the meat... Rare: About 2-3 minutes per side. Medium Rare: 4-5 minutes per side. Medium: 5-6 minutes per side. Well Done: 7-8 minutes per side. W H A T Y O U ' L L N E E D :Place the oil, minced garlic and chopped rosemary into a small bowland mix into a paste. Rub the steaks with the paste, then place theminto a covered glass container and let rest in the fridge for 30 minutes. L E T ' S G E T C O O K I N G :P R O T I P S :1Beef Steak with Broccoli prep time:10 mi n ut e s 20 m i nu t es fee d s 4cook time: servings:1 tsp Olive Oil1 tbsp Rosemary (Finely chopped)3 Garlic (Cloves, minced)N U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein30218g27g10g6g2gTotal CarbsNet Carbs4gP L A N T C O U N T : 3P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.Then place the steaks into a cast iron pan or skillet and on medium-highheat cook to your desired doneness. 2While the steak is cooking, rinse the broccoli head under cold water toremove any dirt, then cut into florets. Add the broccoli florets andstems to the steamer basket and cover with a lid. Steam the broccolifor about 4-5 minutes for a crisp-tender texture. If you prefer it softer,steam for 6-7 minutes. Once the broccoli is done, you can pierce it with a fork with littleresistance. Be careful not to overcook it, as it can become mushy andlose its vibrant green colour. Slice the steak and serve with the steamed broccoli and the GarlicHerb Potatoes (recipe separate). Enjoy. 345 16 oz (454 grams) Top Sirloin Steak (or steak of your choice)Sea Salt & Black Pepper (To taste)6 cups Broccoli (Florets)WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Potato Skins: Potato skins are a good source of dietary fibre,which can help improve digestion, maintain bowel health,and feel full longer. Cooled Potatoes: Cooled potatoes convert into resistantstarch, offering potential benefits for gut health.W H A T Y O U ' L L N E E D :Preheat oven to 400°F (200°C). In a bowl, mix diced potatoes with theoil, garlic, rosemary, ghee (if using), salt, and pepper. L E T ' S G E T C O O K I N G :P R O T I P S :1Garlic-Herb Potatoes prep time:10 mi n ut e s 40 m i nu t es fe e ds 4cook time: servings:3 cups Russet Potato (5.2oz/148g)Skin on, washed)2 tbsp Olive Oil3 Garlic (Cloves, minced)N U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein1649g2g20g18g1gTotal CarbsNet Carbs2gP L A N T C O U N T : 3P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.Spread on a baking sheet in a single layer. Roast for 30-45 minutes,turning occasionally, until golden and crispy. 21 tbsp Rosemary (Finely chopped)2 tsp Ghee (Optional)Sea Salt & Black Pepper (To taste)Serve as a tasty carb with your desired dish.3WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Herbs: Replace the chives with chopped dill or coriander(cilantro). Non-Vegan Option: Replace the tofu with diced chicken andadjust the cooking time. Replace the vegan parmesan withregular.W H A T Y O U ' L L N E E D :Place cauliflower florets in a food processor and pulse until it resemblesthe texture of rice. Be careful not to over-process. Set aside. L E T ' S G E T C O O K I N G :P R O T I P S :1Cauliflower &Tofu Risotto prep time:10 mi n ut e s 30 mi n ut e s fe e ds 4cook time: servings:454 grams Tofu (Cubed)1 tbsp Cornstarch (Or arrowroot powder)2 tbsps Tamari (Divided)2 tbsp Avocado Oil1 head Cauliflower (Large, cut into florets)1 Yellow Onion (Small, diced)N U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein41128g25g23g16g7gTotal CarbsNet Carbs7gP L A N T C O U N T : 8P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.Cut the tofu block into cubes, and then press out excess moisture. Addthe cornstarch (or arrowroot powder) to a bowl and toss in the tofucubes. Stir in 1 tbsp of the tamari and coat the tofu. Heat 1 tbsp of theoil in a large skillet, and over medium heat pan, fry the tofu cubes untilgolden brown. Then, remove and set aside. 2In the same skillet over medium heat, heat the remaining oil. Add thefinely chopped onion and sauté until translucent, about 2-3 minutes.Add the minced garlic and continue to sauté for another minute. 32 Garlic Cloves, minced1/2 cup Vegetable Broth1/2 cup Canned Coconut Milk1 cup Frozen Edamame 3/4 cup Vegan Parmesan Cheese (Grated)2 tbsps Chives (Chopped)Add the riced cauliflower to the skillet, stir well, coating with the oil andonions, and pour in the vegetable broth, followed by the coconut milk,remaining 1 tbsp of tamari, and edamame. Stir well and let the mixturesimmer for 10-12 minutes. The cauliflower should absorb the liquids andbecome tender, similar to a risotto texture. Stir in the cooked tofu, and add the grated vegan parmesan cheese. Mixuntil the mixture becomes creamy—season with salt and pepper. Stir inthe chopped chives or herbs of your choice. Transfer to serving dishes, garnish with additional vegan parmesancheese and some fresh herbs if desired, and serve immediately. 456WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Options for vegan: Swap out the ground turkey forcrumbled tofu or tempeh and adjust the cooking timeaccordingly. Substitute the cheese with vegan alternatives.W H A T Y O U ' L L N E E D :Line a baking sheet with parchment paper and preheat your oven to 375°F(190°C). With a spoon, gently scrape out the gills from the underside of theportobello mushrooms, then place them cap-side up on the baking sheet. L E T ' S G E T C O O K I N G :P R O T I P S :1Turkey-Stuffed Portobello Mushroom prep time:10 mi n ut e s 30 mi n ut e s fe e ds 4cook time: servings:4 Portobello Mushroom (Large, stems removed )2 tsp Avocado Oil1/4 cup Yellow Onion (Finely diced)2 Garlic Cloves, minced1 lb (454 grams) Extra Lean Ground TurkeyN U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein30817g30g11g7g5gTotal CarbsNet Carbs4gP L A N T C O U N T : 6P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.2Warm the avocado oil in a large skillet over medium heat. Add the choppedonion and garlic. Sauté for 2-3 minutes until the onions becometranslucent. Add the ground turkey to the skillet. Cook until the turkey isbrowned - about 15-20 minutes, breaking it into small pieces as it cooks. 3Once the turkey is cooked, add the diced bell peppers and zucchini.Continue to cook for another 3-5 minutes, just until the vegetables startto soften. Stir in the Greek seasoning, then season with salt and pepper.Stir in the marinara sauce. Remove the skillet from heat and mix in half ofthe parmesan cheese. Divide the turkey mixture among the four portobello mushrooms,pressing it into the caps. Sprinkle with the remaining parmesan cheeseand then top with feta. Place the baking sheet in the oven and bake for 15-20 minutes or until the mushrooms are tender and the cheese on top isgolden. 451/2 Orange Bell Pepper (Finely diced)1 Zucchini (Finely diced)2 tsp Greek Seasoning1/3 cup Marinara Sauce1/4 cup Parmesan Cheese (Grated)1/4 cup Feta Cheese (Crumbled)Once cooked, remove from the oven, sprinkle with chopped fresh parsleyand serve with Mixed balsamic salad (recipe separate). WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Additional Greens: Add spinach, finely sliced kale orarugula (rocket) to the greens mix.W H A T Y O U ' L L N E E D :Add the salad ingredients to two bowls. Drizzle with the balsamic vinegar andenjoy. L E T ' S G E T C O O K I N G :P R O T I P S :1Mixed Balsamic Salad prep time:5 m in u te s 5 m in u te s fe e ds 2cook time: servings:4 cups Mixed Greens (Washed)1 Tomato (Large, sliced)1/3 cup Red Onion (Sliced)N U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein1287g3g13g8g4gTotal CarbsNet Carbs5gP L A N T C O U N T : 4P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.1/2 Avocado (Sliced)2 tbsp Balsamic Vinegar WWW.HELLOHEALTHANDHAPPINESS.COM

Tuna Benefits: Good source of omega-3 fatty acidsbeneficial for brain health, lowering inflammation and bettermood. No Tuna: Replace with diced cooked chicken.Bell Peppers: Replace the yellow with the colours of yourchoice.W H A T Y O U ' L L N E E D :Cook the pasta as directed on the packet. Once cooked, drain and rinsewith cold water to prevent further cooking and place it into a large bowl. Stirin the cucumber, celery and red bell pepper. Season with salt and pepper. L E T ' S G E T C O O K I N G :P R O T I P S :1Tuna Pasta Salad prep time:5 m in u te s 15 mi n ut e s fe eds 4cook time: servings:1 cup Whole Wheat Penne Pasta (Uncooked)4 small cans of Tuna In Olive Oil (85 gram can)2 tbsp Mayonnaise1 Cucumber (Diced)N U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein36216g24g32g25g6gTotal CarbsNet Carbs7gP L A N T C O U N T : 5P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.2Drain the can/s of tuna, add the tuna chunks with the mayonnaise to amedium-sized bowl, and mix well. Add this to the pasta mixture, divide intotwo servings and enjoy. 3 stalks of Celery (Diced - 1 cup)1 Yellow Bell Pepper (Diced)1 cup Chickpeas (Cooked) WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

Fish Options: Replace the pickerel with fish of yourchoice like cod, haddock or salmon.Vegan Option: Replace the fish with black beans,smashed chickpeas , cooked tofu or tempeh.W H A T Y O U ' L L N E E D :Add the cubed fish, garlic powder, onion powder, salt andpepper to a large bowl and toss well to combine. L E T ' S G E T C O O K I N G :P R O T I P S :1Fish Tacos prep time:5 m in u te s 20 mi n ut e s fe ed s 4cook time: servings:16 oz (454 grams) Pickerel Fillet,cubed (or white fish of your choice)1 tsp Garlic Powder1/2 tsp Onion Powder1/2 tsp Sea Salt1/4 tsp Black PepperN U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein40618g26g31g27g4gTotal CarbsNet Carbs4gP L A N T C O U N T : 4P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.2Heat the avocado oil in a large frying pan, and cook thefish over medium heat for 3-4 minutes each side. Or untilfully cooked. 2 tbsp Avocado Oil4 Brown Rice Tortillas1/2 cup Red Onion (Sliced)2 cups Mixed Greens1 Tomato (Diced)1/2 cup Homemade Tartar Sauce (Divided)3Lay the tortilla on a flat surface and layer with greens,red onion tomatoes, and homemade tartar sauce(recipe separate). Top with the cooked fisk to enjoy. WWW.HELLOHEALTHANDHAPPINESS.COMSUS A N W O LF 2 024

W H A T Y O U ' L L N E E D :L E T ' S G E T C O O K I N G :P R O T I P S :1WWW.HELLOHEALTHANDHAPPINESS.COMHomemade Tartar Sauce prep time:5 m in u te s 5 m in u te s fee d s 1 0cook time: servings:1/2 cup Mayonnaise1 tsp Lemon Juice1/2 tsp Yellow MustardN U T R I T I O N :Amount per serving CaloriesFatFibreSugarProtein758g0g0g0g0gTotal CarbsNet Carbs0gP L A N T C O U N T : 4P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.1/2 tsp Worchester Sauce1 tsp Dill Pickle RelishSea Salt & Black Pepper (To taste)Whisk all of the ingredients together in a glass bowl. Transferto a glass jar with a lid and store in the fridge. Serving Size: Use 2 tablespoons per serving. Choosing Store Bought: Check the ingredientsfor added sugars in store bought salad dressings.SUS A N W O LF 2 024