Home Services Blog Resources Our Team Contact Us

the dig wellness



Sugar Intake

Haley Cooke | September, 16, 2020

*Picture taken from USDA (2015). 2015-2020 Dietary Guidelines for Americans (8th ed.). www.health.gov/dietaryguidelines

This week 45+ participants within the DIG companies began reading The 40-Day Sugar Fast by Wendy Speake. In doing so, we have also begun the discussion on what “sugar” looks like in our own lives. I want to challenge you to join us in the thought process of how sugar is everywhere in our lives. It is in the office, it is in the gym, it is at our restaurants, and it is in our homes!


Ask yourself these four questions:

Do you know how much sugar you have a day?

Where is your sugar intake coming from? (Reference the picture chart)

Do you rely on sugar intake to make it through the workday?

What is one thing you can start today to eliminate even one gram of sugar?


If I choose the sugar free sports drink over the regular sports drink, how much sugar will I cut out in a week? If I bring my own cucumbers or carrots, instead of eating the snack I saw in XYZ department, how many grams of sugar will I cut out this week? Do I really need the vanilla flavored Greek yogurt over the plain.. or can I add a little fruit with natural sugars to make it taste better. What are your internal questions… think about it!


It is all about choices. We will face them daily.

May we be consumed in the Lord today and not by sugar.

Six Actions to Consider Adding to Your Day

Haley Cooke | September, 9, 2020

Write. Exercise. Unplug. Serve. Meditate. Read.

Write. Jot down a few things you are thankful for. Set a goal to write out “X” number of things you are thankful each day. Try to start with two or three things each day! Point out the positive aspects in your day.

Exercise. Simply moving for 10-15 minutes throughout the day can provide your body with a HUGE energy boost. Find a friend outside of work to take a walk with at a park or ask a co-worker to join you on a walk during a 15-minute break!

Unplug. Turn off the phone, the emails, the television, etc. for an hour or two a day. Consider spending time outside and enjoying all that nature has to offer.

Serve. Find a place to volunteer or help with things in your community. See Mary Beth for ways to serve on our Helpers of People Team or see Ray for ways to join our Prayer Team. Small acts of kindness can help with your overall happiness.

Meditate. Whether that is in prayer or silence, just sit and breathe! Try to find 10 minutes in your day to focus on absolutely nothing except your breathing.

Read. Find a book series you love, a daily devotional or a magazine that interests you. Simply reading 5-10 pages a day engages your brain in a subject you enjoy and triggers more happiness!


Which one of these six actions will you add to your day starting today? Let me know – I would love to hear from you!

Employee Spotlight – Conner Nichols

Haley Cooke | September, 2, 2020

This week we are featuring another employee – Conner Nichols! Read through what he had to say about his current wellness journey in our Q & A session. Conner works in Directors Business Solutions as a finance and lending specialist.


What is your weekly exercise routine?

Currently I am trying to run around 15-20 miles a week and ride the bike trails on the weekends. I have started incorporating weights back into my routine, a couple times a week as well.

What has been the best part of your journey?

Getting back into it. After I quit playing baseball, I was not regularly working out, and I felt it!

What is a daily struggle for you personally?

Food. My wife and I try to eat clean and healthy, but when I get my hands on sugar… I cannot put it down.

What have you found to be your favorite part about exercise?

I feel like my day starts off on the right foot after a run.

Where are you currently seeing success?

Mentally. Now, I want to workout. I use to do it because I had too. Now, I enjoy it and it makes getting out of bed to go workout that much easier.


Like Conner mentions when he wasn’t moving for a period of time – he “felt it”! It is amazing what a little bit of exercise can do to help our bodies! You may not be ready for 15 miles a week, but are you willing to start with 5 miles a week? What about walking three times a week for 20 minutes?!

Let’s talk about it!

Discover More