Following on from yesterday’s post on KILLING THE SUGAR RAT…

STAGE 2) FEED ON COMPLEX CARBS – Why bother with complex carbohydrates? CRUCIAL! They release energy (glucose) slowly sustaining you throughout the day, whereas simple carbs turn you into a hyper 2 year-old for an hour then comatose you for the next five. Simple sugars (high GI) are in things like refined fizzy drinks, white bread or white rice, but complex sugars (low GI) are found in wholegrain loaves, wholewheat pasta, porridge oats etc. Eating more of the latter will leave you less peckish, less often!

The brown rice in this snap of Sushi (made it for lunch today, took <30 mins) contains c. 80% more vitamin B than white rice (good for energy conversion and blood oxygenation), with double the manganese (joint lubrication, maintains the nervous system), 60% more Iron (helps mental focus, bodily strength, blood oxygen and circulation) and almost 100% more dietary fibre and essential fatty acids. More importantly it’s kept me full until now, 17:30! Add to that the Salmon and Tuna (rich sources of omega fats and protein) and the vegetables (peppers, spring onion, carrot, cucumber), and you’ve got fuel for your workout (or night out!).

N.b. this dish has been known to impress people for its inventiveness, BUT it’s so easy to make!!  Bon apetit, or rather どうぞ召し上がれ!!! Click below to get the recipe…




2.5 cups brown rice
0.5 cups of water
4 cl rice vinegar
2 cl sugar
1 teaspoon salt
1 carrot
0.5 cucumber
0.5 avocado
4 seaweed sheets
5 tablespoons pickled ginger
Japanese soy sauce


1. Rinse the rice in cold water until the water is clear. Drain the water. Pop the rice in a pan of cold water and bring to boil. Reduce heat and simmer for c. 20 minutes.

2. Turn off the heat and cook with the lid on for another 10 minutes. Take the pot off the stove and leave it with the lid on for about 10 minutes.

3. Mix vinegar, sugar and salt and pour over the rice. Stir with a wooden spoon until it cools down.

4. Cut the carrot and cucumber into long rods, and avocado into smaller pieces, about five inches long.

5. Place the seaweed on a sushi mat on a flat surface, with the long sides of the top and bottom. Pat out a quarter of the rice on half of the seaweed sheet along one side, with a strip off two centimetres around the edges

6. Add a quarter of carrot sticks, cucumber and avocado wasabi along the string.

7. Take the sushi mat to help roll up the seaweed sheet tightly from the bottom upwards. The rice will enclose the other ingredients, which end up in the middle. Moisten seaweed edges lightly and press to seal the roll. Use a sharp knife and cut the roll into 2.5 cm wide circles. Repeat with remaining ingredients.

8. Add a small bowl of soy sauce, some wasabi and about one tablespoon candied ginger.