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Reduce Your Sugar Intake with These Healthy Lattes

crush your sugar cravings fat fat loss recipes Oct 25, 2020

How Much Sugar Is In Your Favourite Fall Lattés?


It’s latte season! As soon as it was officially fall, I was into the pumpkin spice lattes, chai tea lattes and salted caramel lattes.


The catch is, I make my own version of these delicious bevy’s.


Why you ask?


It really comes down to sugar and other ingredients that don’t belong in lattes.


Did you know that the average person consumes about 150 pounds of sugar PER YEAR. Pretty scary, right?


Sugar seriously adds up, quickly. Check out the amount of sugar in your fave fall lattes that popular café’s serve.


Pumpkin spice latte: 52 grams of sugar

Chai tea latte: 45 grams of sugar

Salted caramel mocha: 68 grams of sugar


That’s a lot of sugar!

That’s not natural sugars you would find in fruits and veggies, that’s added sugar like refined white sugar.



Consuming copious amounts of sugar can lead to a host of health concerns such as:


  • Hormone imbalances
  • Mood changes – depression and anxiety
  • Fatigue
  • Acne
  • Heart disease
  • Diabetes
  • Blood sugar imbalances
  • Alzheimer’s
  • And much more


It took almost a decade to get a grip on making solid changes in my daily habits that resulted in amazing health gains, while also keeping my weight and size consistent - in fact, with way less effort. You can read all about how you can shift your life as I tell my story and give lots of great tips in Cookie Dough in the Dark. 

"The emotion and love of life the author shared, along with her pain and rollercoaster of eating habits, made me understand we are not alone. She brought it home in a sensitive and non judgmental way that we can strive for optimal health if we care enough. The pages of this book are earmarked and highlighted so I can continually reaffirm I'm o.k! Thank you for this insightful read!" Christina T.- Amazon Review


"A must read for anyone struggling with emotional eating issues and/or sugar addiction. Tanya’s experiences are relatable and her method of making small changes is totally doable." Wendy P. -Amazon Review


"I would highly recommend this book to anyone who has ever struggled with any type of emotional eating. Tanya’s story about her journey as a sugar addict is raw, authentic and inspiring. The book is full of tips on how to stop beating ourselves up for what we eat and to shift away from guilt and shame and move towards self love and acceptance. After reading this I am so much more mindful of how I’m feeding my body as I move towards my best health ever." Rose W. Amazon Review


The more preventive measures we take now, the more we set ourselves up for a successful health journey as we age. There are ways we can implement changes, right now!



Here are 3 healthier versions of those said lattes above from Click on any highlighted product and receive a discount from my link. 


Coconut Chaga Chai Latte


I love this chai from Lake & Oak Co. because it has chaga, the king of medicinal mushrooms!

It has anti-inflammatory and anti-bacterial properties, perfect for this time of year.







  1. Follow instructions on tea package.
  2. Once your tea has steeped, pour into blender with coconut creamer, coconut butter, vanilla and sweetener, if using. Blend until frothy.
  3. If you have a frother, froth the coconut milk and then pour on top. If you don’t, warm the coconut milk and then add it into the blender with the other ingredients.
  4. Pour into your favourite mug and then top with cinnamon.


Pumpkin Spice Latte







  1. Add brewed coffee, pumpkin puree, cashew butter, pumpkin pie spice creamer and vanilla to blender and blend until smooth.
  2. If you have a frother, froth the coconut milk and then pour on top. If you don’t, warm the coconut milk and then add it into the blender with the other ingredients.
  3. Add to your favourite mug and add frothed almond milk, if desired.
  4. Top with Primal Palate Pumpkin Pie Spice


*If you want to be super fancy, grab two small plates – on one plate, pour some maple syrup and on the other, pumpkin pie spice. Dip the rim of your mug into the maple syrup and then into the pumpkin spice to have a delicious rimmed mug while you’re sipping on your latte!


Salted Caramel Mocha Latte


This one is definitely a favourite of mine! I love using the Salted Caramel Perfect Keto Grass-Fed Keto Collagen (with MCT) because it has everything I need to fuel my morning. It is also sweetened with stevia so you don’t need to add any other sweeteners.







  1. Add brewed coffee, coconut butter, vanilla and keto collagen to blender and blend until smooth.
  2. If you have a frother, froth the almond milk and then pour on top. If you don’t, warm the almond milk and then add it into the blender with the other ingredients.
  3. Top with shaved dark chocolate like Eating Evolved Salted Caramel chocolate bar!


There you have it! Three new latte recipes to add to your morning roster.




Fat Lattes for Fat Loss and Brain Power


We’ve been told for years that eating fat will make us fat…but that is not true.


Today there are more low fat/no fat products than ever before and our population is getting more obese by the mouthful. Luckily this is changing! We now know the importance of adding healthy fats into our diets. See here for Eat Fat Lose Fat. 


I bet that you might even be afraid to eat more fat during your day…I know I was.


To start my morning with oil added to my morning routine does not sound inviting or productive, but let me tell you, in days I could see the fat melting from my waist and thighs. (Also, my energy went up and my cravings went down). I have also consciously starting adding more healthy fats to each meal and snack.


These drinks will keep you in fat burning mode, kick-start weight loss and they will help to calm your brain so that it thinks you are not starving yourself (very important, because if you starve yourself, your body holds on to fat - check out this).


Drinking these will push your hunger aside, stabilize your blood sugars, diminish fat stores and raise your metabolism.


Remember that your body produces less collagen as you age which is why you will see more wrinkles on your face and weaker cartilage in your joints (which you may or may not feel). I also add collagen to my morning Fat Releasing Smoothie!!





Yes, I want to crush my cravings >> get your guide here



I’m a wife and mum, personal trainer, fitness/pilates instructor, Behaviour Change Specialist, Nutrition Coach, Pain-Free Movement Specialist, author of Cookie Dough in the Dark, creator of Vibrant Living Membership - your ONE STOP shop for movement + nutrition + mindset..... among many other things!!  I’ve had many issues dealing with the scale going up and down, a muffin top that wouldn’t disappear, emotional eating binges that did not involve carrots and struggling with insecurity! Through all of this I just wanted to feel normal. I wanted to be happy like everyone else!

In my teens and 20’s I wanted the quick fixes, the magic pills, the fairy dust – whatever I could get my hands on to make me a lean, happy and sexy machine. Yup, found out it doesn’t exist. I wanted to cry!! I was so frustrated. I felt like I was going around and around until I was completely exhausted and back at the starting point. And when I talk with other women they feel that way too. So, I delved further into holistic health – the emotional, mental and physical – wrote a book, and have been in this field for many years helping 1000’s of women.

I discovered that by being smarter, not working harder, I could get the results I wanted and also for my clients. It started with some really small shifts that I will share with you over time. With this new knowledge, I felt ALIVE, VIBRANT and COMFORTABLE in my own skin. And my clients felt this way too!

My mission is to continue to help women step into the body they WANT. To feel confident & sexy, in control of their food choices and have their clothes fit just as they should while having the energy to live a VIBRANT life.


Ready to elevate your health? As a certified Behaviour Change & Nutrition Coach, I'd be happy to chat with you. Contact me at [email protected].

Healthy hugs,


I look forward to seeing you inside the 5 day stronger to the core challenge

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