Monthly Archives

June 2017

sugar, diet, healthy, eating, excess,

5 Simple Ways to Cut Excess Sugar

By | Interesting Articles

Sugar can be very sneaky! Food and drink companies put a ton of sugar in foods you may not even realize such as sauces, dressings, yogurt, even “healthy” cereals, and snacks.

Here’s the issue – sugar is addictive. As much as any drug. The more we eat, the more we crave. Eating too much sugar can have a negative effect on weight, blood sugar levels, digestion, hormone balance as well as anxiety and concentration. Research is also showing sugar to be a leading cause of fatty liver which leads to insulin resistance – a precursor to diabetes, cardiovascular disease, and cancer.


The less you eat, the less you will crave.

A good way to get your sugar intake in check is to read your food labels and see how much sugar is in them. You may be surprised at the amounts. If the first or second ingredient is sugar it is best left on the shelf. Also, watch the serving sizes on the labels – often drinks are labelled as ½ the bottle as a serving so if you drink the whole thing you are getting double the sugar listed.

We are all aware of foods that do have a lot of sugar – chocolate bars, candy, cakes, pop, ice cream, etc. However here are 5 less obvious places sugar could be hiding in your diet…



Low fat and fruity yogurts can have up to 15 grams of sugar in one small cup. That much sugar outweighs the gut healthy benefits of yogurt. Check your labels. Full fat and unsweetened are usually a healthier choice. Add your own fruit or cinnamon for extra flavour.

Fruit Juice

Yes, even some of the “healthy” fresh juices are full of sugar. Fruit naturally contains sugar. When you eat a whole fruit, you get the fibre that comes along with it slowing the digestion of sugar and making it better absorbed to use as energy. When you have only the juice you miss out on the healthy fibre and its benefits. Choose drinks that have no sugar as much as possible – water or tea are your best options. Give your water a little flavour with no sugar by trying these Gorgeous Infused Waters.

Coffee Drinks

If your favourite way to enjoy coffee or tea is sweet and creamy you are getting way more sugar than you want or need. The most recent Unicorn Frappuccino from Starbucks had 59 grams of sugar! That is equivalent to a can and a half of coke. Having your coffee or tea black or with minimal sweetener is your healthiest option.

Bottled Sauces & Salad Dressing

That’s right you may be taking your delicious, fresh, veggies and drowning them in sugar. Check your label and choose one with low sugar and no high fructose corn syrup. Better yet make this quick, easy Healthy Herb Vinaigrette.

Protein and Granola Bars

Protein bars are a big business – some stores have an entire aisle dedicated to them. They make an easy ‘to go’ snack and are marketed as a healthy choice but be sure to check the label to see how much sugar there is. Some of them are full of sugar – again the bad outweighing the healthy benefits. Try these simple, No Bake Energy Bites instead.

Now, I will be the first to say that I enjoy the occasional sweet vegan cupcake. I’m not pushing you to never again have something sweet that you love. This is an exercise in being mindful about your daily sugar intake and taking simple steps to reduce it so you can feel and look your best!

Originally published on

Integrative Health Coach Kim Ruzycki created Picky Diet to help anyone who wants to improve their health and wellness by incorporating simple, healthy habits into their life.

Your diet will be a key element to achieving your fitness goals. Here’s how you can fuel it with pre & post workout nutrients.

Feature: Moksha Yoga in the Park

By | Interesting Articles

Yoga in the Park

“In all things of nature, there is something of the marvellous.” Aristotle

Let us begin with a gentle reminder: yoga is far more than a series of poses. It’s more than the physical, more than the meditation, more than even the breath. Moksha has identified 7 pillars that are the foundations of the organization. These pillars guide all the studio’s actions and goals, and at Moksha, we’ve found the perfect compliment to all 7 pillars: our Free Outdoor Yoga Classes. 

Let’s explore!

1) Be Healthy

Even 15 minutes in sunlight will give you a natural boost of Vitamin D. This helps boost your serotonin levels, and could also help you sleep more soundly at night. 

2) Be Accessible

Our outdoor classes are completely free. This removes one of the biggest obstacles that most people say prevents them from doing yoga more frequently— the cost. Yoga is also always physically accessible: never be afraid to talk to your teacher about finding a modification that works best for your better, before, during, or after class. 

3) Community Support

The outdoor classes are held at locations in the community around the city: Dundas Valley Conservation Centre, City Hall, and Valley Park Recreation Centre. These locations were strategically chosen as hubs in the community to be accessible to the most people at once! 

4) Live to Learn

In providing free classes, we are helping encourage learning about yoga and the environment. This is a true combination of the ideas of Living and Learning.

5) Be Peace

There is nothing more peaceful than a savasana outside, with the music of nature helping set the tone and ambiance of your final resting pose. Being outside and doing yoga both foster a sense of peace that you will carry with you all day, and share with others around you. 

6) Reach Out

We have partnered with members of our local community, such as the Hamilton Conservation Authority, and the City of Hamilton, to provide active service in the hopes of changing lives for the better in the city that we love and live in. 

Last but not least, the biggest pillar MYH’s Free Outdoor Yoga supports is:

7) Live Green

Our classes are outside, in the elements, and the wind and sun and trees are as much a part of the class as the teacher or your yoga mat. To take time in nature is to appreciate nature, making it easier stay mindful about the environment, and to make decisions throughout our day to day lives that benefit, not harm, the planet. 

Join us for yoga in the park and you’re accomplishing so much more than practice. You can find us every Tuesday at the Dundas Valley Conservation area at 6 pm, every Thursday at City Hall at noon, and every Thursday at Valley Park at 5:45. In case you missed it, classes are my favourite price: free. Additionally, you can join our friends, Momentum Fitness, on Wednesdays at 12 pm outside City Hall for a free TRX workout. Hope to see you there, sunshine 🙂 

About the Author: 

Nicole Doro is a tree hugging, book loving yogi who you’ll see behind the desk at Moksha Yoga Hamilton. For more tree hugging, book loving, and yoga, catch her at @nicoledoro on IG.