Posts tagged sugar

2017 The Choice is YOURS!

best-year-ever

ARE YOU READY FOR 2017??  THE CHOICE(S) IS YOURS!

So, the craziness of Christmas joy is over.  A New Year is upon us. This is a natural time to reflect on 2016…what worked and went well. What are you proud of accomplishing. What didn’t work so well, what were you hoping to succeed at, but didn’t quite get there. It’s also a natural time to look at what you want to accomplish in this New Year. New years are a natural time to look ahead full of hope, energy and excitement. Every year at this time, my husband and I sit down with our kids and set individual goals, couple goals, financial goals, health goals and family goals. We believe in the power of purpose and accountability that comes with discussing and writing down these goals. So..I am asking you to take a few minutes and read the different programs I am facilitating, designed to help you reach balance and health in 2017. Let this be the year that you put yourself first and let me come alongside you and assist and cheer you on in that journey!

There are so many things in the area of healthy living that I am passionate about.

They all seem to revolve around action, community and accountability.

I believe that committing your time, your effort and your energy (action) is the first step towards making yourself a priority. 

I need people! I think it’s important to be a part of a larger group. I have done many things by myself, but I always have more fun when I include others in my projects and goals (community). Lastly, I would accomplish next to nothing if I didn’t have supportive and encouraging accountability. I need to know that I have others traveling similar paths as me and who can push me that extra mile or encourage me to continue on when I fall.

With these things in mind I have so many options to help you reach your goals this January and I am so excited to have you on this journey with me!!

Strong and Sexy 12 week group: WOMEN ONLY

This group meets Friday afternoons from 1-2:30 at Cafe Noir in Silverdale 

If you are like me..and have struggled with food or sugar addition, emotional eating, making yourself a priority and/or feeling comfortable and confident in your own body..please give yourself the gift of this program. Group min: 4 max: 6

We will learn to lean on each other, how accountability truly works, what foods are right for YOUR body (bio individuality), balancing primary foods and secondary foods, forgiving ourselves and others, breathing and meditation and so much more. 

TARGET START DATE: 1/20/17

Please note that you must have a complimentary consult with me prior to starting this program to make sure it’s a good fit. 

$25/wk. Total $300. Must commit to all 12 weeks

*if you sign up for this program..any other programs I offer during this time that you want to join are complimentary.  

  

Fit and Focused 12 week group: MEN ONLY.

This group meets Monday evenings at Poulsbo Safeway 6-7:30 Group min: 4 max : 6

Of course men struggle with the same things but with different pressures and expectations, it can manifest in different ways. Learn how to take responsibility for your food choices, get balance in your life, challenge yourself to move more without injury and much more.

TARGET START DATE: 1/23/17

Please note that you must have a complimentary consult with me prior to starting this program to make sure it’s a good fit. 

$25/wk. Total $300. Must commit to all 12 weeks

This is a big commitment, but I promise…you won’t regret it!

*if you sign up for this program..any other programs I offer during this time that you want to join are complimentary.  

TWO WEEK SUGAR CLEANSE

This is one of my favorite ‘re-set’ programs. I am a sugar addict and Christmas does me in. By January I am so ready to clean my body of this toxin.

This is done in a private online Facebook group in which you get support, menu plans, grocery lists and recipes. As well as getting educated and supported on the journey. If this is your first time trying something like this or your fifth time…you’re welcome here!

Group size is unlimited so grab a friend and sign up today!

Group runs January 9-22nd. Sign up by the 7th to get meal plans, recipes and grocery lists so you are prepared for success.

$50

   

 

GOAL ACHIEVING GROUP (GAG)

  1. T&C Bainbridge Island Tuesday’s 8-9am
  2. Safeway fireplace area Poulsbo Wednesday’s 5:30-6:30pm
  3. Cafe Noir Silverdale Fridays 12-1pm

Have you gotten to the end of this year and thought, ‘I didn’t get many of the things accomplished that I wanted to this year’? Well, this was me at the end of 2015…so I decided to start a goal achieving group in 2016…and it was AWESOME!!! We all completed so many things!!

Every week we set goals in the following categories: general, self care, out of comfort zone and 3 month.

These goals can be financial, relational, business, spiritual, physical, mental etc! You choose! The best part…it is a ‘come when you can and pay as you come’ program! I know things come up..this is a group just to get you on the path you want to be on. Come check it out! The first time is complimentary..after that it’s only $10/group.

GROUPS close at 7 max. 

*please note..first timers please arrive 15min early so I can go over some guidelines.

ALL GROUPS START UP THE WEEK OF JANUARY 8th

If you have questions or would like to join us…please contact me here

        

800 CLUB CHALLENGE 

What is this??

First of all…this is FREE!

This is a cardio challenge. Again it is done in a private Facebook group setting in which you commit to getting 800 minutes of elevated heart rate in at your pace in 4 weeks! What does this look like? 4 days a week of 45 minutes and 3 days a week of 15 minutes. You will be encouraged, supported, inspired and accountable! We did this last Summer and it was SO MUCH FUN!! So, grab a friend and sign up!!!

Group runs January 15-February 11.

If interested in joining this FREE, FUN group…please contact me here

Also, please remember that I am available for individual Health and Fitness Coaching as well as Free Workshops.

Make this year the year you make yourself a priority. You are worth it! Give yourself the gift of increased energy, better sleep, clear thinking, decreased inflammation and the knowledge and strength to chance your future.

Sent from my iPhone

It’s Spring ‘DETOX’ time!

 

Spring in the Northwest

Spring in the Northwest

 

So, maybe I’m just feeling it’s time to shake off the Winter Blues and start ramping things up for Spring because it’s actually a sunny day in the PNW today! After so much rain and WIND this Winter…I am so happy to see the sun, even if it’s not warm yet! With that, I am inspired to start doing some simple things to ‘detox’ and re-energize my body!

Does that sound good to you too? Here are my top 5 suggestions:

A deep massage can help move toxins out of your body

A deep massage can help move toxins out of your body

1. Get a good and intense massage: Most of us think of massages as a relaxing luxury, which it can be. But, depending on the type of massage you get it can be a great way to detoxify the body too. If you are interested in getting rid of toxins in the body then I suggest you schedule an intense massage that focuses on the pressure points within the body. This may be called a Sports Massage or a Deep Tissue massage. When pressure is applied to these trigger points where toxins tend to build up, it gives them a chance to release. This gives your body a chance to naturally detox and get rid of things that may have been making you sick.

There are many great certified massage therapists out there and finding the right                 one for you may take time. If you live in the Bainbridge Island-Poulsbo area here                 are three I recommend:

Carol O’Neill at Island Fitness 206-842-5720

Jennifer Horner at Island Fitness 206-842-5720

Eric Thanem at Poulsbo Athletic Club 360-440-3555

 

Drink a MINIMUM of 8 glasses of water/day

Drink a MINIMUM of 8 glasses of water/day

2. Drink way more water:  Even if you think you are drinking enough water in a day, increase your level! Water helps to flush out your system naturally, and if you are drinking enough consistently this happens routinely. Proper water intake can contribute to clearer skin, well functioning organs, and more effectiveness in the circulatory, respiratory and digestive system. So, how much SHOULD you drink? Eight glasses/day is the MINIMUM, so start increasing it!

 

 

 

Natural Fibers are essential

Natural Fibers are essential

3. Eat more natural fiber: I know, I know…you’ve heard this before, but it is TRUE!! Not only does fiber contribute to a healthy diet and to possible weight loss, but it’s also an essential way of cleansing the body in its most natural form. Our bodies (particularly our digestive tracts), tend to hold onto substances the enter the body over time. This may be preservatives from foods we eat or just waste that is not being properly disposed of by the body. The end result of this may be a bloated feeling, feeling unusually tired or weighed down and health problems may result out of this. With a proper serving of fiber in your diet, your digestive system will work more efficiently. Toxins, excessive waste and anything else that has build up will move through more rapidly and you will feel healthier.

Whenever possible eat fiber as naturally (minimally processed) as possible. Fresh fruits and vegetables, beans, legumes and whole grains are all excellent sources of fiber.

 

Get moving and try a new form of exercise!

Get moving and try a new form of exercise!

4. Move more: Everyone knows they should be doing this…but many times find excuses for not fitting it in to their day. Sometimes it just takes finding an activity you enjoy. So, experiment and try some new ways to move. Take a spinning class at your gym. Or how about a gentle yoga class from the Pop Sugar Active App. What about a dance class? Through sweating our body sheds lots of toxins…remember our skin is our largest organ so as we sweat we release toxins.. Not only that but you are, also helping with digestion, circulation and to keep the organs functioning as they should with a challenging fitness regimen. I will be offering an on-line group From Sweaters to Swimsuits exercise challenge in May!

Give your body a break from sugar!

Give your body a break from sugar!

5. Take a break from simple carbohydrates, white sugar and flour and any fried foods: Please note that I didn’t say ‘give these up FOREVER’…but take a break. Decide how much time you want to give these up for and get an accountability partner to help you through the ‘rough’ times. Focus on what you ‘can’ have during this time. I will be offering a 2 week on-line Sugar Cleanse if you want delicious recipes, support and encouragement, education and a community doing the challenge with you! Group starts April 17th…read more about it here!

I hope you are already doing some of these things, if so, look at ways to take them to the next level…if not…start one today! Let’s shake off the Winter Blues and do this Spring/Summer the right way this year!!

 

 

 

 

 

 

SPRING SUGAR CLEANSE

I am so excited!! I have been waiting to lead a sugar cleanse until the time was right!!! Guess what??? The time is RIGHT NOW!!! With warm weather (hopefully) right around the corner, I am ready to clean up my eating, shake off my Winter blues and start feeling better and fitting into my clothes better!!! ARE YOU?

So, what is this ‘sugar cleanse’ all about???

It will be a two week private facebook group (I’m also willing to do one in an email group if enough people don’t have a facebook account) in which I will be providing a lot of information, guidance, support and accountability. I will have you eliminate sugar, grains and processed foods while focusing on eating whole foods that are filling, nutritious, healing and yummy! I will post a variety of information, tips, ideas and encouragement daily emphasizing wellness and health.

Image result for healthy food

I will provide 2 weeks of meal plans and a grocery/pantry list as well as listing the foods you can eat and not eat as you cleanse your body of refined and processed foods and sugar.

Sugar is now being found to be just as addictive as any drug, can cause damage to your heart, promote belly fat, is being linked to cancer production, has similar toxic liver effects on the body as alcohol does, causes inflammation and leaky gut syndrome as well as many more harmful effects on the body and brain.

Typical sugar filled lunch

It is my goal to help get you through the most difficult part of the cleansing process…the first two weeks. With guidance, support and the accountablity of like minded peers…you can be successful, have more energy, sleep better, have your complextion clear up as well as many  other positive ‘side effects’.

If this is something you’d be interested in and want to join us in this challenge…please do!!! Maybe you did the Summer one with us and it time for a refresher! The Summer Sugar Cleanse session will start on April 17th and end April 30th, click here to sign up! Make sure to find me on facebook (Darcy Oas Monette) and add me as a friend so I can add you into our private group. Space is limited and I encourage ‘partnering’ up with another participant, so if you have a friend you want to do this with, have them sign up too and send me an email.

If you have questions…please ask here or email me at darcymonette@yahoo.com

BONUS!!!! The first three people to sign up get a FREE gift (dvd of the sugar documentary FED UP)!!

ONE MORE THING: If you are already doing coaching with me you can participate in this program for FREE!!!! Just send me an email and I will include you in the group!!!

Let’s get this CRAP out of our system!!!

2 week program cost: $80.00

Polkadot Powerhouse Cost $60.00

‘Sugar’bucks anyone?

 

Ok, so I know this won’t necessarily be a popular post. We love our coffee drinks around here! However, after my research, I’m convinced that Starbucks should change their name to ‘Sugar’bucks! Maybe that’s not quite as catchy though. I believe that knowledge is power and while I know some may choose ignorance, it is my hope that most will choose knowledge.  My intent is not to tell you never to enjoy a Starbucks Tall Caramel Macchiato again, after all, I live a short ferry boat ride away from Seattle; the birth place of Starbucks…but to educate you on the drink you need to recognize as a special occasion ‘dessert’ instead of a breakfast option or a pre-lunch snack.

Let me break it down a little for you. Sugar, is now known to cause inflammation in the body which can lead to leakstarbucks_2719042by gut syndrome, obesity, metabolic syndrome, diabetes, increase cancer causing cells, addiction and heart disease (to name a few). We get that a donut has sugar, but we forget that the carbohydrates in breads and other foods also break down to sugar in the body. The body can only process about 1 tsp (5 grams) of sugar in an hour without having a major insulin dump. So, with this in mind…let’s take a look at some favorite Starbucks beverages.

For all of these drinks, the information is based on a Tall size and I have included both skim milk and whole milk breakdowns. Note that the whole milk options have slightly less sugar.

Drink Skim (Carbs/Sugar) Whole (Carbs/Sugar) Cappuccino

9.5/8.5 grams

8.7/7.7

Caffe Latte

15.1/14.1 grams

13.8/12.8

Caffe Mocha w/whipped cream

33.6/26.4 grams

32.5/15.5

Caramel Macchiato

25.2/23.4 grams

24.2/22.4

Vanilla Latte

28.2/26.8 grams

27.1/25.6

Hazelnut Mocha w/ whipped cream

46.4/39.3 grams

45.5/38.3

Tazo Chia Tea Latte

33.5/31.7 grams

32.8/31.0

Signature Flavored Hot Chocolate (my Fav)

45.7/36.9 grams

45.0/36.2

Iced Vanilla Latte

23.8/21.7 grams

22.5/21.0

Mocha Frappuccino w/whipped cream

43.4/35.8 grams

No info

Caramel Frappuccino w/whipped cream

46.3/39.2 grams

No info

Iced Caffe Latte

10.0/9.0 grams

9.2/8.2

Iced Caffe Mocha w/ whipped cream

28.9/21.7 grams

24.1/21.1

So, how do these numbers convert to teaspoons of sugar? With the Mocha Frappuccino w/whip (skim) 43.4 grams of carbs convert to approximately 8.5 tsp of sugar. 35.8 grams of sugar converts to slightly more than 7 tsp of sugar. So, in our one drink we are putting 15.5 grams of sugar into our system ALL AT ONCE!!!!! Is it a surprise we have so many health issues in our Nation!! I also see kids making Starbucks drinks part of their regular diet without realizing the mess it is creating in their minds and bodies. Remember, knowledge is power and the small changes we make based on new education can go a long way to a healthier, happier you!!

Be looking for another blog about the carbs/sugar in Starbucks food. It might surprise you!!

Please leave a comment below about which drink surprised you the most and any ways you have or can cut these tempting drinks out of your life…it’s not easy!!!
Remember, if you want help or ideas for cutting sugar out or other lifestyle changes, schedule your free consult with me today!

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