Hidden Sugars

Hidden Sugars

Many of my clients complain they can’t get their body to where they want it to be. However, they are resistance training 4-5 times a week  and doing cardio on top. This is when you know it comes down to something else: diet.

Many clients do not realize the amount of sugar they consume in a single day. One of my clients claimed she did not consume any kind of sugar, yet she consistently had for breakfast: 1 cup of granola with vanilla yogurt; a latte and three sugars. This is a huge amount of sugar, spiking insulin levels leading to a mid-morning crash which will have you reaching for the next sugar hit.

Instead, trade that sugary breakfast for black coffee (with a touch of milk if needs be) and scrambled eggs on a piece of Ezekiel toast (sprouted grain). Slow-release carbs keep you mentally alert and give you a steady stream of energy which will last you to your mid-morning healthy snack.

Hidden Sugars

Below is a basic sample meal plan for the day. Also, please remember to drink 6-8 glasses of water throughout the day. Constant hydration will help fat loss.


  • 2-3 large eggs (2 egg yolk max)
  • Slice of Ezekiel toast (sprouted grain)*
    • *Note: If you crave something sweet for breakfast, I highly recommend Ezekiel 4:9 Cinnamon Raisin Sprouted Whole Grain Bread.


  • Natural plain yogurt (no sugar) with a 1/3 cup of organic oats, not granola
    • *Note: Full fat yogurt is fine but check the back of the label for zero sugars.


  • Grilled lean meats or fish
  • Steamed broccoli, kale or spinach
  • Baked yams, brown rice quinoa*
    • *Note: These are good carbs to keep you going throughout the day.


  • Lean greens
  • Proteins
  • No carbs


  • Low-carb protein shake before bed
    • *Note: You can simply blend protein powder, water and ice.

Hidden Sugars

Disclaimer: Please disregard the pictures here of me eating several donuts on #nationaldonutday.

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