Fuel vs. Structural Sugars

What is the difference between Fuel vs. Structural Sugars?


Fuel sugars like sucrose and starches form carbohydrates get broken down for energy. However, did you know that there are other sugars in our food that are used to build the outside cellular structure?


These sugars are called glycans and they are responsible for your cells being able to communicate with one another. How important is cellular communication? When the cells communicate well, the body is able to send and receive the right signals, that help the body function properly. When the body does not communicate well these signals can be misunderstood and this can lead to many biological problems and imbalances.


In order to really understand food and its impact on our system, Health and Wellness Coaches need to understand what the new sciences are telling us about how our cells should function.


A Wellness Revolution

Why We Need Health & Wellness Coaches

Why is Health and Wellness Coaching important in these modern times?


We are in the information age; this shift and acceleration is changing our everyday lives as we presently know them. Within a very short time, robots will be taking over many of the job’s humans are doing now. What will be the consequence for us on planet earth?


This rapid change will inevitably come and on one hand, will bring excitement and more freedom while on the other hand chaos and transition leading to uncertainty.


As the old systems break down and the new systems are being created, people are in need of re-inventing not only the systems that served them but even more fundamental to the process of change, they must re-invent themselves; the way they think, feel and behave.


According to Neuroscientist being able to break a habit is about re-wiring your brain.  Health and Wellness Coaches will be a critical part in helping people make these changes and adapting to the most amazing time on this planet.


A Wellness Revolution

A Wellness Revolution’s Intro Webinars

You are invited to join A Wellness Revolution’s



Thursday, September 6th 2018


USA Eastern Time – 11 AM

Netherlands, Amsterdam Time –  5 PM

Registration Link: http://bit.ly/AWRwebinarSept6

Sunday, September 9th 2018


USA Eastern Time – 5 PM

Netherlands, Amsterdam Time – 11 PM

Registration Link: http://bit.ly/AWRwebinarSept9

We hope you can make it & look forward to introducing the course.


A Wellness Revolution

Chocolate Coffee Doughnuts – Recipe By HealthyLittleVittles


Chocolate Coffee Doughnuts


One & a Half Cups of Gluten-Free Flour
One & a Half Tablespoons of Baking Powder
One Egg
A Pinch of Salt
Two tablespoons of Pure Vanilla Extract
A Quarter Cup of Melted Coconut Oil
One Cup of Chocolate Coffee
A Third Cup of Brown Sugar

For The Icing:

Two Cups of Powdered Sugar
A Half Cup of  Butter
One Half tablespoon of Pure Vanilla
One Half Tablespoon  of Cinnamon
Three-Quarter tablespoon of Pitaya Powder



1. Put on your oven at 450 degrees

2. Heat up your edamame and pour it into a bowl

3. Add the spices to the edamame bowl and mix

4. Bake these for fifteen to twenty minutes

5. Place the kale leaves in a bowl and add the sesame oil, lemon juice, ginger, curry powder and some salt

6. Massage your kale until the leaves are soft

7. Grate your cabbage and carrots, and add them into the mixing bowl

8. Cut your cucumber into small slices

9. Add the edamame to your salad

Sitting down with Karin Sauren

From orthomolecular medicine, to bioresonance therapy, Karin Sauren went on a quest to find greater health and wellness for herself as well as her son, Wesley, who was born with Down Syndrome 10 years ago. Here she reveals which methods were most effective during her journey and where she and Wesley stand today. Karin also founded her own practice, Food Wisdom.

How did you get involved with A Wellness Revolution?

My son, Wesley, was born with Down Syndrome 10 years ago. I will admit that it was a difficult adjustment at first. I knew intuitively, for example, that I wanted to breast feed him but it took him almost 4 weeks to learn how to do so. It then took him another 30 – 40 mins to remember how at each subsequent feeding, so you can imagine, I was feeding him ‘round the clock’. He was also waking up at least 3 times a night so after 2 years of trying to combine work (4 days a week) and caring for Wesley with this intense schedule, I decided that I needed to stop working.

At one point, the Down’s Association asked me whether I would consider becoming more involved in just organising events for them but I wanted to help in a way that had more meaning for me so I came up with the following plan. I noticed that they got all their food (like snacks, sweets and drinks) from the supermarket and the selections they made had become an increasing concern to me so I offered to go to the Eko Plaza and see if they would be willing to subsidise an event with healthier alternative snacks that were gluten and sugar free, for example. So I approached the Eko Plaza and told them about my son (and the Down’s Association) and they agreed to do it, which was wonderful – but they asked for something in return; and that something was an interview with Wesley and myself for their magazine.

A member of A Wellness Revolution (Elle Dawson) saw and read the article and she contacted me, asking whether I had ever heard of glycobiology or glyconutrients. I hadn’t and she recommended a book (“A Gift Called Michelle”) that outlined an inspiring account of a 9 year old girl with Down’s and her transformation towards better health after adding glyconutrients to her diet on a regular basis. It was a wonderful story and it got my attention.

What marked the biggest change for you and Wesley?

I was in the Eko Plaza and came across a book by Richard de Leth, Oersterk. He’s an orthomolecular therapist and a psycho-neuro-immunologist but he started his career as a regular traditional doctor. His book included a more holistic approach to food and nutrition and he went on to recommend the benefits of following a Paleo Diet. I had already removed sugar from my diet by this time, so I proceeded to eliminate all grains and diary for a week and was amazed to find that my eczema of 20 years began to heal! It was at this point that I asked myself, what could this do for Wesley?

Wesley loved to eat and so my starting point was trying to find a grain free version of his 2 favourite foods – pancakes and bread with cheese. I began replacing just these two items initially with grain free versions, which worked very well.

So where did the Bioresonance therapies come in?

I experienced some wonderful benefits from following a Paleo diet and when I began developing a few rather severe allergies, I decided to pursue an alternative avenue towards healing rather than the conventional route (that would always be there). I came across bioresonace therapy and decided to give it a try. I had several treatments and supplemented them further by trying Nambudripad’s Allergy Elimination Test (NAET) as well. I had a complete ‘reset’ of my body done and continued to have NAET treatments for many months. I had all sorts of simple allergies from chicken and eggs, to all oils… the list went on and they were essentially all healthy food items but still… everything had to be ‘reset’ and I had to be treated for them all.

What did you learn from all this?

What I learned from all this was the realisation that there isn’t one thing that can fix everybody or everything. It’s not just following a Paleo diet or taking supplements or doing bioresonance… It’s an ongoing search. What works for one person may not work for another – it’s all very individual and subjective.

Whenever I went back for a treatment, for example, something was out of balance again. I would have about 20 different systems that were out of balance and my HPA axis was always activated, which I didn’t understand because that implied my stress levels were high but I didn’t work, I only took classes that I enjoyed so it was puzzling to me.

Then I began taking the glyconutrients (or sugars) and after several months I went back as usual and the guy said, what are you taking because this is the first time in 3 years that you are in complete balance – and I don’t want to see you anymore..! And I could feel it too – the restlessness was gone.

How much of the nutrients were you taking then?

I began taking small amounts and gradually began increasing the amount up to 2 spoons a day, which is what I’m still on today.

I also started to give the glyconutrients to Wesley, although it’s difficult to say exactly how it affected him as he had already been making improvements through the dietary changes we had introduced.

It’s been a year now and we recently had an evaluation at Wesley’s school and the teacher was just comparing January 2017 to January 2018 and she was amazed at how much Wesley had improved – in all areas; speaking, interaction with the class, listening to the teacher and independent working and writing.

Similarly, we saw the paediatrician and physiotherapist, both of whom keep records on Wesley’s progress, and they too were amazed. The ‘gross motor skills’ (grove motoriek) of Down Syndrome children has a tendency to plateau at around 9 years of age but Wesley is still able to learn new things and he turned 10 years old last November! These motor skills involve the larger muscle groups of the arms and legs (running, cycling and swimming, for example). He also hasn’t been sick this past year – no ear infections or pneumonia..!

Is there anything else you would like to add?

I would like to stress the importance of education. I was initially far less interested in attending the LifeStyle Choices class (offered by A Wellness Revolution), for example, because I was convinced that I knew it all already because of the various courses I had taken. But it turned out to be far more interesting for me than I thought because it highlighted the emotional link that exists within the body and how those blocked emotions can express themselves physically – my learning, thus far, had focused fairly exclusively on the scientific side of things so this was a welcome ‘eye- opener’ for me.

For further information on the classes offered by A Wellness Revolution, click here.


Intermittent Fasting – what’s all the fuss about?

Most of us have heard of ‘Intermittent Fasting’ but many of us are perhaps wondering ‘what’s all the fuss about’..? What does it even mean?

I wanted to take a closer look at this relatively ‘new’ trend and decided to give it a go myself. I was keen to see if it would have any effect on some of the hormonal changes I’ve been experiencing during this delightful 50+ phase of my life. I have only been at it a week or so but it has been a rather fun experiment – although I am jumping ahead of myself. Let’s start at the beginning; what is Intermittent fasting?

IF is more of a ‘pattern of eating than an actual diet’ [1]. Its foundations lie in the proven principle that organised, deliberate and regular fasting actually leads to several health benefits, which include:

  • Regulating blood sugar levels (keeping insulin more under control) [2]
  • Helps reverse type 2 diabetes [2]
  • Improves concentration, focus and mental clarity [2]
Helps with weight, fat burning and fat loss [2]
  • Increases energy levels [2]
  • Helps to reduce inflammation [2]
  • Helps increase growth hormone [2]
  • Can slow the ageing process [3]
  • Can help prevent heart disease [3]

This all sounds pretty amazing doesn’t it? Well, it certainly caught my attention, which is why I thought I’d give it a go. My first step was to ascertain how long I needed to fast for exactly?

I discovered that there are many different types of fasts. The most typical are those that involve fasting for less than 24 hours (needless to say, this is the one I chose..!). It means having an ‘eating window’ [4] of several hours and you do not eat any food outside of those hours. For example, the most common form of intermittent fasting is having an ‘eating window’ of 8 hours in the day and fasting the remaining 16 hours. This means that a person can eat between 11.00 – 19.00 or 13.00 – 21.00 and only drink water, tea or coffee (black) outside of those times. Another form is the 20/4 scenario, which involves fasting for 20 hours and having an eating window of just 4 hours. This may not be everyone’s cup of tea, so to speak but IF is inherently flexible because you can tailor make the hours to suit your own lifestyle, wants and needs. In other words, intermittent fasting does not focus on what you eat but when you eat [5].

There are many other intermittent fasting scenarios, of course, [for more information, click here] but apparently the best results come after a minimum fasting time of 16 hours and the most beneficial results are for those who can fast up to 24 hours or longer [6]- although this is less practical or workable for most people. According to P.D. Mangan, the length of the fast has to do with lowering the insulin levels of the body. High insulin can lead to inflammation and diabetes to name just two culprits affecting many people’s well-being today and trying to keep those insulin levels under control is an important aspect of reclaiming our health and keeping it..! For more on the science behind intermittent fasting, click here.

What was my experience?

Admittedly, staying busy seems key. When I had enough to do I rarely thought about it and time passed relatively quickly. Having moments with less to do, however, made the fast more challenging. I tended to focus on it more and recognised the importance of distractions. As for the type of fast, I found that an eating window between 10.00 and 18.00 tended to suit me best but I adjusted that somewhat on days that I knew I was going out for dinner. My birthday even ‘fell’ during my experimental week (typical..!) but I knew fasting was not something I had to do every day, so that helped take the pressure off. I chose to do it on the days that it worked out easily and the other days I simply let it go, which worked rather well.

Furthermore, I continued to exercise very early in the morning (which is my preference and not a prerequisite at all, I hasten to add) and so far this penchant of mine has not been negatively impacted in any way.

I also noticed that when I woke up early, I felt a little less foggy than usual – I am curious to see if this is just a side effect of starting something new or whether it remains an ongoing phenomenon.

Any noticeable benefits this early in the game?

One thing I did observe is how well I slept..! I have not been sleeping very soundly of late (hormonal much?) and realised that this whole undertaking seems to have improved my sleep somehow (despite the fact that this is not even listed as one of the benefits… go figure)! Again, time will tell if this is simply my version of ‘beginners luck’ or a continual benefit I may enjoy for a while to come.

I have decided to try it for a month just to give it a proper chance and see if I notice any real and lasting change. I am curious and rather excited, which may just be two more fun side effects of intermittent fasting..!


Peanut & Avocado Sushi – Recipe By HealthyLittleVittles

Peanut & Avocado Sushi



One package nori sheets

Six servings of rice (Calrose)

A handful of peanuts

Two to Three avocados

Peanut Maple Dipping Sauce – Ingredients below

A pinch of Sesame Seeds


One Tablespoon of Minced Garlic

One Tablespoon of Tahini

One Tablespoon of Liquid Aminos or Tamari Sauce

One Tablespoon of Maple Syrup

Two Tablespoons of Lemon Juice

A Half Cup of Peanut Butter

A Quarter Cup of Water


  1. Follow packaging instructions and make six servings of rice.

  2. Blend the dipping sauce ingredients and stir

  3. Cut up the avocado into small pieces and crush up the peanuts

  4. Lay a thin layer of rice over your nori sheet

  5. Place two to three strips of avocado on top of the rice on the nori sheets and add some crunched up peanuts

  6. Now make the sushi by rolling up the nori sheet from left to right

  7. Now cut up the large sushi roll into smaller pieces

  8. Put it on a plate with the dipping sauce and chopsticks

Healthy Macarons – Recipe By Naturally Sweet

Healthy Macarons



A Cup of Packed Powdered Sugar
A Cups of Fine Almond Flour
Seventy Grams of Egg Whites
Three Tablespoons granulated Whole Earth Sugar
Three Drops of Organic Yellow Food Coloring
One Drop of Lemon Oil

Sugar-Free Frosting Ingredients

A Quarter Cup of Soft Butter
Two Tablespoons of Cream Cheese
One Cup of Whole Earth Sugar
Four Tablespoons Cornstarch
One Teaspoon of Vanilla Stevia Extract
One Teaspoon of Fresh Lemon Juice
One Teaspoon of Fresh Lemon Zest


1. Combine the almond flour with the 120 grams of powdered sugar.

2. Sift the ingredients together to refine them

3. Combine the egg whites and granulated sugar pieces together in another bowl & mix

5. Place the bowl in a mixer and mix the ingredients for 6 minutes, increasing speed every 2 minutes.

6. When the egg white has firmed add lemon oil and food coloring and mix again for one minute.

7. Now add the almond flour and sugar mixture in and mix

8. Place the batter into a piping bag with a large circular tip and make little circular batter cookies on a platter

9. Pre-heat the oven at three-hundred degrees and let the cookies heat for twenty to thirty minutes

10. Let them get crispy and start making the frosting

11. Mix together butter and cream cheese

12. Now add the rest of the ingredients and stir until creamy

13. Place the icing into a new piping bag

13. When the cookies cool off put the icing in between two cookies

14. Now place your macaroons into a fridge to cool off

Matcha Shakes – Recipe By HealthyLittleVittles

Matcha Shakes + Fruit of Choice



One Frozen Banana

One Tablespoon of Matcha Powder

One Cup of Unsweetened Almond Milk

A Half of Avocado

One Cup of your Fruit of Choice

One Scoop of Vanilla Vega Protein Powder


1. Mix all the ingredients in a blender

2. Serve the mixture within the hour

Kale Salad – Recipe By HealthyLittleVittles

Three Leaf Curried Kale Salad



Ten Stalks of Green Leaf Kale

Five Stalks of Lacinato Kale

Four Stalks of Red Leaf Kale

A Quarter of Small Red Cabbage

A Carrot

A Large Cucumber

Twelve Ounces of Shelled Edamame

A Quarter Cup of Sesame Oil

One tablespoon of Salt

Two tablespoons of Lemon Juice

Half of a Ginger

One Half Cup of Curry Powder

Sesame Seeds



1. Put on your oven at 450 degrees

2. Heat up your edamame and pour it into a bowl

3. Add the spices to the edamame bowl and mix

4. Bake these for fifteen to twenty minutes

5. Place the kale leaves in a bowl and add the sesame oil, lemon juice, ginger, curry powder and some salt

6. Massage your kale until the leaves are soft

7. Grate your cabbage and carrots, and add them into the mixing bowl

8. Cut your cucumber into small slices

9. Add the edamame to your salad