Sugar Swap Challenge


Sugar Swap Day 1

Day 1 Lesson 1:
Day 1 Lesson 2:
Day 1 Lesson 3:
Sugar Swap Recipes

Peace of Cake Book

As a thank you for joining the challenge, I'm gifting you with a FREE digital copy of my international best selling book, Peace Of Cake: The Secret To An Anti-Inflammatory Diet, which can be downloaded from the side bar or here.


  • Popcorn Balls 
  • Vanilla Cupcakes with Chocolate Avocado Frosting
  • My world famous Lemon Bars 
  • Ginger Molasses Cookies
  • Vanilla Chocolate Kisses 
  • Carr Family Brownies
  • Coconut Whipped Cream and Berries 
  • Chocolate Hazelnut Cookies 
  • Raspberry Coconut Muffins
  • Banana Carrot Muffins
  • Super Food Granola 
  • Reeses Almond Butter Chocolate Bar

 And if you make these recipes, or excited to do so - please share on your favorite social media with your friends and tag me so we can all join in on the FUN!

These are ALL insanely delicious, free of the top 5 inflammatory ingredients: processed sugar, wheat, cow dairy, inflammatory oils and GMOs - AND quick to make!

 Get your download here.

For anyone with Type 1, Type 2 or Pre-diabetes Watch This!

Sugar Swap Challenge Day 2

Day 2 Lesson 1:

Day 2 Lesson 2:


Day 3: Lesson 1


It's Day Three of the 5 Day Sugar SWAP Challenge and we are talking all about how to stop cravings in their tracks!

❤️You're making great progress.

I want to hear about the recipes you're making, the water you're drinking and how you are already feeling different. Please share all of this in the Facebook group, Freedom From Inflammation. The more you share and ask, the more you inspire others and we all rise up together. It's a beautiful process.

TODAY'S LESSON (We’re changing up the lesson from video content to a few simple written steps.)

I've taught thousands of people this three-step formula, and I have to really truly works!

⭐️ Today, we are going to talk about how to stop cravings in their tracks!

There are three steps to this process and I will be elaborating on them in the coming days. But let’s get the simplicity of the framework down.

Only three steps to knock your cravings down. It works every time, so who is with me??? 😘

When you feel a craving beginning to hit you, do the following:

1. Chug (or drink) a tall glass of water. Water helps to stabilize blood sugar levels and lack of water has been directly tied to cravings. In addition, drinking a glass of water distracts us from immediately reaching for a sweet treat.

2. Eat 15-20 grams of clean protein. I will do a live on the topic of clean protein tomorrow. But real briefly- if you eat meat, you want to ensure you’re eating grass-fed, free-range or wild meat/fish. If you’re a vegetarian- things like pumpkin and hemp seeds are great sources of protein, a RX bar, or a Rewind Bar (or 2) are great sources of protein, a clean protein powder like Sun Warrior, Dr. Axe, etc., a couple of FREE-RANGE eggs are great as well as some varieties of beans have a great source of protein.

Getting that protein in also stabilizes your blood sugar levels AND satiates your hunger.

NOTE- Nuts are not a protein, they are a fat. It’s one of the biggest misconceptions out there.

3. Eat a CLEAN treat. I’m going to post a bunch of clean recipes today, but my trick is to make double and triple batches of clean treats- store in freezer- so you always have a sweet treat that doesn’t inflame when the cravings hit.

I’m SO excited for you guys to try these recipes. They are our family favorites! ❤️

99.9% of the time, these three steps knock cravings in their tracks:

1. Drink water
2. Eat clean protein
3. Eat a clean treat

If you’re still craving- it is coming from an emotional place. We will talk more about this later, but remember- 10 clean cookies is a million times better for you then 2 inflammatory cookies.

So if you’re having a rough day (or detoxing hard) and cravings are coming at you, it’s okay to over indulge occasionally on a clean treat. Your body will thank you for sticking with non-inflammatory ingredients.

Sending love to you all!



Day 3 Lesson 2

Why clean protein deserves a food category of its own: The KEY to success when it come to clean protein (you will learn more about this in the video), is to have it on hand. So I've compiled some of my favorite recipes for you to try out. If you make a recipe or are excited to do so, be sure to comment below image to inspire us all!


Meat protein is often crossed off the list of an anti-inflammatory diet.

There's good reason for this, as standard USDA - type meat is full of inflammation.

However, not all meat is created equally. Clean protein (including meat) deserves a food category of it's own as it can health and vitality.

Standard USDA meat, fish, eggs and more are embody GMO foods, antibiotics and growth hormones causing havoc and inflammation in our bodies. (Not to mention - often quite cruel to the animals.)

This post is not to advocate that people become omnivore, vegan or vegetarian.

I believe that each unique body thrives off of different foods.

However, we do know that the key to rebooting your metabolism, stabilizing hormonal imbalance and the best way to stop cravings in their tracks is by eating clean protein.


Clean protein is either vegetable protein without any of the inflammatory ingredients added to it.
Grass-Fed, Grass-Finished beef/bison.
Free-Range Poultry
And Wild Caught Fish
Oh - and FREE-RANGE, NON-GMO (which is different than cage-free) eggs.



* Typically one cup of beans is approximately 7-11 grams of protein.

* Each ounce of meat is equal to approximately 6-8 grams of protein.

* 1 egg is equal to approximately 6 grams of protein.

* ¼ cup hemp or pumpkin seeds is equal to approximately 12 grams of protein.

* 1 scoop of protein powder is equal to approximately 15-20 grams of protein.

* 1 serving of organic black bean spaghetti pasta is equal to approximately 25 grams of protein.

*There are other sources of protein, which may not be the main macronutrient, however certainly add up over the course of the day. A few examples are: steel cut oats, long grain brown rice, quinoa, spinach, sunflower microgreens, goat cheese, and goat yogurt.

Download these delicious clean protein recipes from my book Peace Of Cake: The Secret To An Anti-Inflammatory Diet.

Protein Pancakes
Spicy Turkey (Chicken) Sausage Patties
Slow Cooker Frittata
Strawberry Protein Milkshake
Salmon Avocado Salad Sandwich
Fluffy Sandwich Bread (to go with the Salmon Avocado Salad Sandwich):
Anti-Inflammatory Lasagna
Muffin Tin Meatballs
Protein Fruit Gummies

Day 4 Lesson 1:

Day 4 Lesson 2:

Day 4 Lesson 3:

Day 4 Lesson 3 Top 6 Inflammatory Foods

The Top 6 Inflammatory Foods + How To Detox From Them

There are a multitude of diets to choose from, or exercise programs that run the body ragged. The simple truth is that our bodies weren't meant to eat Lean Cuisine meals or to be engaged in hours and hours of intensive exercise. If a person examines the evolution of our body from the caveman days, they would see that the body thrives off of whole foods, clean meats and exercise that involves lots of walking.

Fast forward a few thousand years, and as a society, we are stuffing our bodies full of inflammatory food-like products that make a person sick, fat and depressed. The key to fat loss, optimal health and joy is so simple, it's easy to overlook.

Eat whole foods that are plucked from the earth. Foods that do not come in a package, can, bag or jar, and automatically the inflammation will dissipate in your body, freeing up space for your liver to begin processing fat. The best part, you can eat all you want, as long as it's clean whole foods.

No longer is a deprivation mentality of dieting or extreme exercising required. By pivoting our thinking, we can create a healthy relationship with food. One that creates a foundation of values based on fueling the body, and giving it health through whole foods, rather than limiting the amount of calories a person eats.

To help you with this clean eating journey, I have compiled a list of the top 6 inflammatory foods along with substitutes that allow you to eat many of the foods you enjoy, but with ingredients that give you health, rather than take it away.

1. Processed Sugar

Swap out processed sugars for raw honey, organic maple syrup, liquid stevia or fruit.

2. Sodium

Swap out table salt for sea salt or pink Himalayan salt. By eliminating processed and packaged foods, you will significantly eliminate the amount of daily sodium intake.

3. Wheat Flour

Swap out wheat for almond flour or coconut flour. While these two flours do come in a bag (unless you make them on your own with a food processor), they are minimally processed are a great substitute for baking many foods that typically contain wheat.

4. Certain Oils

Swap out highly processed oils such as vegetable oil, canola oil, safflower oil, partially hydrogenated oil (just to mention a few) for high-quality omega-6 and omega-3 oils. The best source for oils are from extra-virgin coconut oil, extra-virgin olive oil, hemp seeds, chia seeds, avocados or avocado oils.

5. Cow Dairy

Swap out cow dairy for that of sheep or goat. Around the age of 1.5-2 years, our bodies significantly decrease in the amount of digestive enzymes created that specifically help to digest dairy. The molecular make-up of the sheep and goat dairy is more easily digested in the human body. Another reason cow dairy does not work as well is because the feed is typically made up from genetically modified corn and soy which creates inflammation in the cows. This is then passed on to us when we eat cow dairy. Last, casein is used in much dairy and many people are highly sensitive to it. When shopping for sheep and goat dairy, read the ingredients so that you can chose a dairy product free of casein.

6. Alcohol

Swap out alcohol for water, bubbly water, Kombucha drinks (without added sugar), tea or cold pressed juices. Alcohol tops the list of most inflammatory and toxic foods, and with a pause from the holidays, it seems like a reasonable time to take a break in order to regain and experience the most optimal and vibrant health.

(I wrote the above article several years ago for and you can see it here. I have to say - at this point, GMOs actually bump out sodium in the top 6 inflammatory foods category, but sodium (like table salt) would come in at number 7.)


Day 4 Lesson 4:

Check out an earlier discussion on facebook (pictured below), to learn how toxins from fifteen years ago can actually begin to make their way out of your body as you eliminate inflammation....and what that means to you - symptoms wise.

Day 5: