Archive for December, 2020

I don’t think we’ve ever…

December 31, 2020

been so happy to welcome a new year as we are right now. It’s been quite the roller coaster ride!

Here’s a toast….

May 2021 bring us more smiles and less tears,
more health and less COVID,
more gains and less injury,
more peace and less destruction,
more love and less hate.

Happy NEW YEAR everyone!

Master of disguise!

December 29, 2020

Shockingly, over 68% of barcoded food products sold in the US contain added sweeteners—even if they are labeled as “natural” or “healthy.”1

Just because you don’t see the word “sugar” on the ingredient list when scanning a nutrition label does not guarantee the item is sugar or sweetener-free.

Sugar goes by a slew of different names, making it easy for manufacturers to hide how much sugar is truly in a given product. A whopping 56 different names!

While some of these names are more obvious, like brown and cane sugar, others are trickier to spot, e.g., maltodextrin and dextrose…

The best way to ensure you’re not consuming excess added sugars is to get in the habit of scanning the ingredient list below before you throw the item in your cart. Keep in mind that ingredients are listed by quantity from high to low: the closer to the front of the list a form of sugar is, the more the product contains.

The Most Common Names for Sugar

(Excluding artificial sweeteners and sugar substitutes)

Basic Simple Sugars (monosaccharides and disaccharides):

  1. Dextrose
  2. Fructose
  3. Galactose
  4. Glucose
  5. Lactose
  6. Maltose
  7. Sucrose

Solid or Granulated Sugars:

  1. Beet sugar
  2. Brown sugar
  3. Cane juice crystals
  4. Cane sugar
  5. Castor sugar
  6. Coconut sugar
  7. Confectioner’s sugar (aka, powdered sugar)
  8. Corn syrup solids
  9. Crystalline fructose
  10. Date sugar
  11. Demerara sugar
  12. Dextrin
  13. Diastatic malt
  14. Ethyl maltol
  15. Florida crystals
  16. Golden sugar
  17. Glucose syrup solids
  18. Grape sugar
  19. Icing sugar
  20. Maltodextrin
  21. Muscovado sugar
  22. Panela sugar
  23. Raw sugar
  24. Sugar (granulated or table)
  25. Sucanat
  26. Turbinado sugar
  27. Yellow sugar

Liquid or Syrup Sugars:

  1. Agave Nectar/Syrup
  2. Barley malt
  3. Blackstrap molasses
  4. Brown rice syrup
  5. Buttered sugar/buttercream
  6. Caramel
  7. Carob syrup
  8. Corn syrup
  9. Evaporated cane juice
  10. Fruit juice
  11. Fruit juice concentrate
  12. Golden syrup
  13. High-Fructose Corn Syrup (HFCS)
  14. Honey
  15. Invert sugar
  16. Malt syrup
  17. Maple syrup
  18. Molasses
  19. Rice syrup
  20. Refiner’s syrup
  21. Sorghum syrup
  22. Treacle

*Note: If you spot any of these names listed on a label, keep in mind it’s not automatically a no-go. It’s the amount of sugar that counts! 

  1. Popkin BM, Hawkes C. The sweetening of the global diet, particularly beverages: patterns, trends and policy responses for diabetes prevention. The lancet Diabetes & endocrinology. 2016;4(2):174-186. doi:10.1016/S2213-8587(15)00419-2.


December 28, 2020

to 2020, let’s look back and find all the positive things this past year has taught us.

These past few months have made up the strangest and scariest year ever, but like in every hardship, there is always something valuable to learn. And in learning, we become wiser and stronger!

Today, take a serious moment to reflect on what 2020 has taught you. Let’s move into 2021 with a grateful heart and hope that this new year will bring us more happiness.

My top 3 valuable lessons from 2020:
1. Value the present and be grateful in the moment – tomorrow is not guaranteed for anyone.
2. Healthy eating and regular exercise are not options, they are necessary. Self care is a priority!
3. Human beings are resilient and highly adaptable. Who knew life through ZOOM would save us!?

2020 has shown us that life is precious and valuable. Take care of your body, your mind and your loved ones! With each challenge, we are given the opportunity to learn and grow into more resilient and grateful human beings. For that, I am thankful and hopeful for a better future ahead.

Have a safe and merry holiday!

December 24, 2020

HOLIDAY SPIRIT WEEK… starting tomorrow!

December 20, 2020

TOMORROW at 6:59am!

December 18, 2020


December 17, 2020

From Monday, Dec 21 – Thursday Dec 24, get in the Christmas spirit with your holiday attire!


December 15, 2020


December 14, 2020

I can’t believe we’re almost at the end of 2020 ….what a year it has been! (I will save my end of the year rant for New Year’s Eve.) For now, I want to remind you all that we are mid-way through December… What does this mean for you?

1. There are only a few more days to contribute to our annual FOOD & TOY DRIVE! The food we collected for Thanksgiving will be distributed to those in need over the last 2 weeks of December. The last day to contribute with non-perishable food and/or a new, unwrapped toy is this Sunday, Dec 20, 2020. We will be delivering everything to the Miami Rescue Mission on Monday, Dec 21.


2. For our PHOTOSHOOT CHALLENGERS, this is the final stretch! YAY! It’s been tough, but we are resilient! Please have your AFTER photos taken by Coach Lorraine before WEDNESDAY, DEC 16 if you want to be considered for the photoshoot.


3. And finally, the fact that we are mid-way through December means it’s time to get closer to those goals!!!! If you are not working towards a specific goal, then it’s time to establish one or two! If you need help goal setting, please let us know! Goals are what motivate us to move through each and every day with passion, vigor and purpose. No matter how big or small, if you have something to aim for, life is that much better!

You’re worth it!

December 10, 2020