Reducing Added Sugar

You know the added sugar hurts you, here's some concrete tools to cut it down.

This week we’ll focus on nutrition and improving the fuel your body uses to move, repair, recover and grow. There are five basic habits that will improve your body’s ability to function and if it would benefit you then these will help you to lose weight too.


  1. Reduce consumption of added sugars 

  2. Reduce consumption of refined grains

  3. Moderate protein intake 

  4. Increase consumption of natural fats

  5. Increase consumption of fiber and vinegar

We’ll discuss each of these in more detail in future posts. This week I’d like to focus #1, the big one, reducing consumption of added sugar. Fresh, unprocessed foods in their natural state will always offer your body more nourishment than foods that are processed or packaged. These processed foods typically have added sugar or sweeteners, which among other things spike insulin levels in the blood. Insulin is responsible for moving sugar from the blood to the cells. Too much sugar means over production of insulin. The effect here is that the body’s insulin levels stay elevated on a fairly consistent basis, which prevents the body from using fat as fuel and instead promotes fat storage. It also leaves people more susceptible to diseases like diabetes.


This week I’d like you to focus on one meal each day, you choose which one, but I’d pick a meal that you know you tend to consume foods that contains added sugar. I’d like you improve change that meal and make it a meal that contains fresh and natural foods. For many people breakfast can be a source of poor nutrition, sugar and refined carbohydrates. Examples of breakfasts that contain added sugars are pancakes, muffins, most granola, cereals, any breads, fruit flavored yogurts, juices, jams and jellies. Fruit in its natural form (no smoothies), with a plain probiotic yogurt and chia seeds sprinkled on top makes a delicious and nutritious breakfast. An omelet with fresh veggies and full fat cheese is a tasty hot breakfast. Your other option is to skip breakfast. If you’re not hungry, you don’t have to eat (a good guideline in all circumstances).


An excellent recipe book is “Run Fast. East Slow”, this provides plenty of delicious and nutritious meal ideas.

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