SureSlim Southern Suburbs

14/10/2026

*Hormones* can affect everything from the quality of sleep to, energy and mood.

*Great foods for hormone balance*

EGGS lower your levels of insulin and ghrelin. You will feel fuller for longer.

CHICKEN BREASTS are high in protein, which promotes fullness and boosts your metabolism.

FLAXSEEDS are packed with omega 3 fatty acids, antioxidants and fibre. The fibre encourages bowel movements that help rid the body of excess hormones.

FATTY FISH such as salmon, herring, mackerel and sardines are rich in vitamin D, which helps manage female testosterone levels (linked to weight gain and fatigue) and stabilise your hunger hormones.

AVOCADOS are loaded with betasitosterol, which can positively affect blood cholesterol levels and help balance cortisol. The plant sterols in avocados also impact oestrogen and progesterone (the hormones that regulate ovulation and menstrual cycles).

LEAFY GREENS are loaded with antioxidants and can help inflammation. Greens are also high in fibre, which helps reduce cortisol and regulate adrenalin.

13/10/2026

How is your *relationship* with food?

We can eat correctly, weigh on our food correctly and try our best *but* still have an unhealthy relationship with food.

Food is fuel. It gives us energy and it can balance our hormones and sugar levels.

A healthy relationship means that you DO NOT obsess with the number you see on the scale. It is simply a tool we use to track fat loss.
The number on the scale doesn’t always reflect what is going on inside your body.

How do we stop emotional eating?
• Keep a good diary. Look at what you are eating and how much and how you are feeling when you eat it.
• Have a hunger ‘reality check’ - am I really hungry? Or just bored!
• Take away temptation. Don’t keep things in the pantry that are not suggested whilst on your program.
• Don’t deprive yourself. If you have a sweet tooth - then allow yourself to have a SureSlim approved treat once per week within the guidelines and then ENJOY it.
• Control your thoughts and stop feeling *guilty* everytime you make a mistake. Pick yourself up and carry on!

Fat loss happens when you are consistent, have a healthy relationship with food and when you start to accept that it is a *process* and then LOVE the process.

🪴

09/10/2026

Q: *Why can’t I have milk in my tea / coffee between meals?*

A: Milk causes insulin to be released.
In order to balance the hormones that control body weight effectively so that Human Growth Hormone can be released (the main purpose of HGH is to shrink the fat cells) we need to have stable insulin levels for 5 hours between meals.

Coffee and tea that doesn’t contain milk *does not* cause insulin to be released.

It may seem like something small, but it can have a significant effect on the rate at which you lose weight.

The same principals applies to regular and lactose free or plant based milk options.

08/10/2026

*Cravings*

Four o’clock in the afternoon is a notorious craving time. As the workday comes to an end, many of us find the fridge following us around... So just what exactly are these cravings and can we do something about them?

Cravings can be caused by numerous factors, including stress, psychological and physical dependencies, mineral deficiencies and blood sugar irregularities.

The first step to alleviate cravings is to avoid the ‘drug’ foods that can cause the cravings such as highly processed foods like pastries, sugary foods and high carbohydrate foods such as pasta and breads.

Cravings can also be due to blood sugar levels dropping. When blood sugar levels drop your brain sends signals to your body indicating that you need sugar and that you need it fast, hence the craving.

This can often leave you feeling irritable and tired. Your progam is designed to stabilize blood sugar levels and reduce the risk of this occurring.

To avoid cravings:
🔹Follow your individually designed Eating Plan.
🔹Drink at least 2 litres of filtered water per day.
🔹Learn to determine whether your cravings are due to the fact that you are bored or upset. If this is so, practice self-discipline and focus your attention on something else for 10 to 15 minutes. Going for a walk or playing with your pet is always a good idea.
🔹Make sure that you sit down when you eat.
🔹 Make sure that you are eating *all the food that you should be - weigh your food correctly. Don’t fall into the trap of ‘guess-timating’

🌻

06/10/2026

Effects of chewing gum while on an estibg plan:

*1. It can trigger hunger and cravings*
Even sugar-free gum is sweet. The sweet taste tells your brain food is coming, so you release insulin. When no food comes, your blood sugar drops and you feel hungrier and start craving sweets/carbs.

*2. It can affect fat burning*
On our plan we want insulin to stay low and stable so you burn fat. Chewing sweet gum throughout the day keeps stimulating insulin, which can pause fat burning and cause a stall.

*3. Sugar alcohols cause bloating & water retention*
Most sugar-free gums contain sorbitol, xylitol, mannitol. These can cause bloating, gas, and water retention — so the scale goes up and your tummy feels bigger. In larger amounts they can also have a laxative effect.

*4. Jaw chewing = stress response*
Constant chewing can increase cortisol and keep you in a "grazing" mindset, making it harder to stick to 3 meals and no snacking.

*Sugar gum is worse* — 1 piece is about 2-3g sugar, so it will spike blood sugar and definitely stall you.

03/10/2026

*How to detoxify your lymphatic system*

There are many health issues that are linked to a blocked or toxic lymphatic system. It is evident that keeping your lymphatic system working is Important to your overall health.

The lymphatic system works like a *drain* for your body pulling toxins, fats and fluids from the cells and tissues and emptying them into the bloodstream.

Once in the bloodstream, the body eliminates these by filtering them through the organs and kidneys.

When the body doesn’t filter these toxins effectively they clog the lymph system, impair the immune system and ultimately make the body sick.

Problems with the lymphatic system causes problems throughout the body.

They cause flare-ups of pain disorders like fibromyalgia and arthritis, skin conditions, chronic fatigue, headaches and sinus infections and digestive disorders.

Poor lymph drainage causes excess weight gain, digestive disorders, cellulite, cold hands and feet, unexplained injuries, enlarged lymph nodes and even cancer.

*How to detox your lymphatic system*
▪️Stay hydrated.
Drinking enough water is critical to the lymph’s systems health.

It relies on your body being well-hydrated to pass toxins through the cell wall and into the bloodstream. Once toxins have been filtered through organs like the liver, spleen and kidneys, water also carries these toxins out of the body as waste.

Drinking water, lemon and ginger first thing in the morning helps the lymphatic system eliminate waste from the night before.

▪️Exercise is important for the lymph system because it relies on muscle movement like contractions and relaxations to move fluids. It pumps the cells with oxygen, helping them to release toxins.
Pilates, stretching and rebounding are highly recommended for releasing toxins in the lymphatic system.

The simple task of lying on your back on a bed / on the floor with your legs extended up against a wall - is a great way to asssit the lymphatic system.

▪️Avoid tight fitting clothes. Many of the lymphatic vessels are located just under the skin.

When you wear tight fitting clothing, it squeezes these vessels and makes it harder for them to do their job.
It is also important to sleep in loose fitting clothes as the body detoxifies itself most between the hours of 10pm and 2am.

▪️A full body massage helps to relax the body and muscles whilst stimulating blood flow.
Eat clean.

Your SureSlim I SureHealth eating plan is formulated to assist with lymph drainage
as the eating plan contains foods that support the lymphatic system.

02/10/2026