Subtle Signs You’re Eating Too Much Sugar

You’ve finally kicked the ice-cream-after-dinner habit. There’s no way you’re eating too much sugar. Right? While nixing obvious sugar bombs like candy and cake is a huge step toward a healthier diet, there are lots of other places sugar hides. That includes everything from high fructose corn syrup found in some salad dressings to fruit juice added to “all natural” protein bars.

Yaroslav Danylchenko/Stocksy

Sugar is a carbohydrate in its simplest form, which your body breaks down into glucose—your body’s preferred form of energy. Simple sugar alone moves to your bloodstream quickly, causing your body to spike the production of insulin to transfer glucose into your cells.

Some preliminary research has suggested that a high-sugar diet raises your blood sugar, increasing free radicals and compounds that boost inflammation. Over time, too much sugar ups your risk of obesity, increasing your risk of diabetes, and may even on its own increase your risk of conditions like certain cancers and chronic illnesses like heart disease.

The Risks of Too Much Sugar

You’re Breaking Out Around Your Mouth and Chin

You’re Super Moody

You Can’t Get a Good Night’s Rest

Your Skin Is Prematurely Wrinkled

You Keep Getting Cavities

You Crave Dessert After Every Dinner

You’re Constantly Hungry

You Have Joint Pain

It’s Impossible to Lose Weight

Your Brain Feels Foggy

Fruit Just Isn’t Sweet Enough

You’re Constantly Bloated

You Don’t Feel as Strong

Your Blood Pressure Rises Slightly

You’ve Lost Motivation to Work Out—Ever

How Much Sugar Should You Eat Per Day?

The FDA says that no more than 10 percent of your daily calories should come from added sugars—that adds up to 38 grams (10 teaspoons) for women on a 1,500-calorie diet, or 51 grams (13 teaspoons) for men on a 2,000-calorie diet.

Processed foods, in particular, can get sneaky: Even though apple juice might be made from a natural sugar, it can still saddle a food with way too much overall sugar. An açai bowl or smoothie, for example, can overdo it with a too much fruit—which essentially becomes added sugar. Just because a label says ‘no added sugar,’ you still want to read the label and see how many grams of sugar there are in that item per serving.

When it comes to the natural sugars found in a whole sweet potato or an apple, most of us don’t come even close to overdoing it.  Experts aren’t worried about the sugar content because you’re getting so many other benefits, like vitamins and fiber to slow down and how your body absorbs and uses sugar. As a general guideline, limit yourself to about two cups of whole fruit a day.

While it’s simply not realistic to avoid all added sugars in your diet, it’s a good idea to read labels, focus on whole, unprocessed foods as much as possible, and make healthier food choices.


High Vitamin C Foods

Vitamin C is a water-soluble vitamin found in citrus and other fruits and vegetables. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters.

It is required for the functioning of several enzymes and is important for immune system function. It also functions as an antioxidant.

Did you know that these foods are high in vitamin C?


Doctor Reveals 5 Key Tips She Used to Lose 100 Lbs. in Her 50s

Many of us have made New Year’s resolutions to be healthier. These resolutions typically include eating better, exercising more, and losing weight. But shedding those extra pounds can be difficult, especially when menopause sets in. Although weight loss can be daunting as we get older, one doctor is revealing how she lost 100 pounds in her 50s.

© Suggest

Even though she’s been a doctor for decades, Dr. Emi Hosoda (better known as Dr. Emi on TikTok) knows the struggles of living a healthy lifestyle. In an interview with TODAY, the doctor admitted that she reached her heaviest weight of 235 pounds after having kids in her 30s. 

Although Dr. Emi was able to lose the extra pounds at the time, she was unable to keep the weight off for long. As she continued to age and experienced menopause, weight loss seemed impossible.

The doctor explained, “Perimenopause hit around 2010 and I started working nights in a hospital, then all bets were off. So I gained pretty much all of my weight back.”

The doctor decided to invest in a new fitness routine and different eating habits. Eventually, she lost 100 pounds due to her discipline and commitment to living a healthy lifestyle. In fact, Dr. Emi continues to focus on these changes since her energy has returned.

Although diet and health needs vary for each person, Dr. Emi recently revealed the five things she always does to keep the extra weight at bay. And some of these tips are easy enough for most of us to follow!

Stop Counting Calories

The one that we can all get behind is to stop looking at calories! Yes, you read that right. Instead of looking at the calorie count, Dr. Emi shared that we should be looking at the sugar value instead. Surprisingly, Dr. Emi even revealed, “I don’t really care about calories at all.” 

Take The Right Supplements

The doctor also shared that we should take the right supplements for our genetics and hormones. Then she mentioned the one thing most of us know: “drink enough water.”

Drink Water Based On Your Body Weight

How do you know if you’re drinking the right amount of water? According to Dr. Emi, “Each of us should be drinking a half ounce to an ounce of water per pound of body weight depending on how active we are.”

The caveat is that people with medical conditions should check with their doctors to find out how much water they should be drinking.

The Magic Of Magnesium For Menopause

Next, Dr. Emi shared that magnesium was a huge game-changer for her, and could be for women over the age of 35. Apparently, magnesium can help with sugar cravings and sleep. That’s good news for anyone who is menopausal or perimenopausal!

Strength Training Is Key

Lastly, Dr. Emi revealed that aerobic exercises aren’t enough. Strength training is also important, especially for those over the age of 50. However, this takes discipline even for Dr. Emi. In fact, she wakes up at 4:00 a.m. at least three times a week to work out. Her exercise routine includes 30 minutes on a stationary bike and then one hour of weightlifting.

If you’ve resolved to be healthier and want to follow Dr. Emi’s tips, check with your doctor to be sure these steps are right for you.

Source: /

14 Early Warning Signs Your Blood Sugar Is Super High

(Eat These Foods To Reverse It)

The foods you should eat to control the symptoms of diabetes

Diet plays a significant role in controlling as well as reducing the symptoms of diabetes you experience. You need to have food that contains low glycemic index as foods with a high index can increase the level of glucose in your blood [4]. Hence, you should have foods with a low GI only. The GI index is measured from 0-100, and those with a GI of 55 or below are completely safe for consumption. Here’s a list of the foods you should eat:

  • Broccoli
  • Nuts
  • Hummus
  • Eggs
  • Cashew nuts
  • Yogurt
  • Cherries
  • Apples (medium-sized)
  • Turkey Sausage
  • Onions (medium-sized)
  • Green grapes
  • Spaghetti
  • Tomato juice
  • Carrots
  • Peas
  • Pineapple juice
  • Banana
  • Grapefruit
  • Oranges

Keep in mind that the above-mentioned foods are only safe for consumption if you have them in limited quantities, which means you shouldn’t have more than a cup of any of them daily.

Just as you should include the above foods in your diet to lead a healthy lifestyle despite being diabetic, you should also avoid certain foods. These include popcorn, white rice, white bread, potatoes, cornflakes, glucose, processed meals, sweetmeats, etc. All of these have a very high GI.

Regular exercise and diet changes can go a long way in keeping diabetes in control. So make sure you don’t make any sacrifices in this regard as diabetes can be fatal if you let it go out of control.


9 Superfoods and Their Benefits

  • Antioxidants: These natural compounds protect your cells from damage and may lower the risk of heart disease, cancer and other diseases.
  • Minerals: These essential nutrients (think calcium, potassium, iron and the like) help your body perform at its highest level.
  • Vitamins: It’s better to get these organic compounds from natural foods — like superfoods — than from supplements.


Signs of a Vitamin D Deficiency

We wear sunscreen, stay inside (with jobs) more, it’s winter when there is less UV due to the sun being lower in the sky, so our diets are low in vitamin D.

Lisa Richards, a nutritionist and creator of the Candida Diet tells us, “Signs and symptoms of a vitamin D deficiency can easily be passed off as just a side effect of your busy and exhausting lifestyle. But, chronic fatigue and other symptoms can be signs of a serious vitamin D deficiency. Other surprising signs of vitamin D deficiency include hair loss, muscle pain, and depression.” Emma Louise Kirkham Women’s Hormone Health Coach & Dietary Supplements Advisor says, “Deficiency in vitamin D can be exhibited as back pains, joint pain or stiffness, muscular twitches or spasms, weakened bones, arthritis of osteoporosis, hair loss, tooth decay, fatigue and often getting ill. In addition to this women may experience premenstrual syndrome, PCOS or fertility struggles which are also linked to vitamin D deficiency (amongst other nutritional deficiencies).”

Dr. Jacob Hascalovici MD, PhD, Clearing Chief Medical Officer explains, “The benefits of vitamin D intake include protecting your bones, potentially helping stabilize your mood, and possibly fighting cancer. It’s clear that vitamin D is essential and that the body suffers if you do not get enough of it. It’s important not to exceed 4,000 IU per day, as too much vitamin D can contribute to nausea, vomiting, kidney stones, heart damage, and cancer.

Photo and article credit: © Eat This, Not That

Health Alert: Lead and Cadmium Could Be in Your Dark Chocolate

Consumer Reports found dangerous heavy metals in chocolate from Hershey’s, Theo, Trader Joe’s and other popular brands. Here are the ones that had the most, and some that are safer.

Photo Illustration: Melissa Paterno Plonchak/Consumer Reports, Getty Images

For many of us, chocolate is more than just a tasty treat. It’s a mood lifter, an energy booster, a reward after a tough day, a favorite holiday gift. 

People also choose dark chocolate in particular for its potential health benefits, thanks to studies that suggest its rich supply of antioxidants may improve heart health and other conditions, and for its relatively low levels of sugar. In fact, more than half of people in a recent survey from the National Confectioners Association described dark chocolate as a “better for you” candy.

But there’s a dark side to this “healthier” chocolate. Research has found that some dark chocolate bars contain cadmium and lead—two heavy metals linked to a host of health problems in children and adults. 

The chocolate industry has been grappling with ways to lower those levels. To see how much of a risk these favorite treats pose, Consumer Reports scientists recently measured the amount of heavy metals in 28 dark chocolate bars. They detected cadmium and lead in all of them.

Heavy Metals in Dark Chocolate

CR tested a mix of brands, including smaller ones, such as Alter Eco and Mast, and more familiar ones, like Dove and Ghirardelli. 

For 23 of the bars, eating just an ounce a day would put an adult over a level that public health authorities and CR’s experts say may be harmful for at least one of those heavy metals. Five of the bars were above those levels for both cadmium and lead.

That’s risky stuff: Consistent, long-term exposure to even small amounts of heavy metals can lead to a variety of health problems. The danger is greatest for pregnant women and young children because the metals can cause developmental problems, affect brain development, and lead to lower IQ, says Tunde Akinleye, the CR food safety researcher who led this testing project. 

CR’s Chocolate Test Results

Safer Choices


Organic Dark Chocolate
80% Cocoa





Taza Chocolate

Organic Deliciously Dark Chocolate
70% Cacao






Intense Dark Chocolate
86% Cacao






Intense Dark Chocolate Twilight Delight
72% Cacao






Abinao Dark Chocolate
85% Cacao





High in Both Lead & Cadmium


Organic Pure Dark
70% Cocoa





Trader Joe’s

The Dark Chocolate Lover’s Chocolate
85% Cacao






Organic Extra Dark Pure Dark Chocolate
85% Cocoa






Extremely Dark Chocolate
85% Cocoa





Green & Black’s

Organic Dark Chocolate
70% Cacao





Better Ways to Eat Dark Chocolate

Choose dark chocolates with the lowest levels of heavy metals

Treat chocolate as a treat

Try dark chocolates with lower cacao percentages

Alternate with milk chocolate

Don’t assume organic dark chocolates are safer

Don’t give kids much dark chocolate

Read the complete article at the link below.

Source: Lead and Cadmium Could Be in Your Dark Chocolate – Consumer Reports

Add These Disease-Fighting Foods to Your Diet to Live a Longer Life

While there are many factors—like environment, family history, and age—that can affect how long you live, there’s no shortage of research to back up the very strong connection between diet and longevity.

“Fruits and vegetables contain compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes, and obesity, which is one of the reasons health experts are constantly trying to encourage people to eat more of them,” says Frances Largeman-Roth, RDN, author of Eating in Color.

But fruits and veggies aren’t the only foods you should be nourishing your body with to play your best defense against diseases. Here is a laundry list of the most nutritious foods to add to your diet to improve your longevity and protect your health.

©Dave Bradley


Beans, peas, lentils, peanuts, and chickpeas are excellent sources of fiber and plant-based protein to stabilize blood sugar and keep cravings at bay. They also help nourish a healthy microbiome.


While eggs have high cholesterol content, research shows that it doesn’t affect your overall blood cholesterol the same way that saturated fats do. In fact, one meta-analysis published in the Journal of the American College of Nutrition, found that individuals with a high egg intake (about seven a week), had a 12 percent reduced risk of stroke compared to those who had a low egg intake (less than two a week).

Leafy greens

Leafy green vegetables, like spinach, kale, and Swiss chard, are chock-full of folate, which is vital for cell growth and red blood cell formation. They also back carotenes (pigments that act as antioxidants) that help maintain healthy vision, bones, teeth, and skin.

“Folate from natural food sources helps protect brain function as we age,” Dixon says. On the other hand, “carotenes bring a boost of antioxidants, which protect against DNA decay or the breakdown of cells,” she adds. “This damage can accumulate over time, contributing to cancer and heart disease.”

Just be sure to stick with whole foods to get your fill of folate, instead of supplements. Taking folic acid supplements can increase your risk of certain cancers, notably colon cancer, Dixon says.

Cruciferous vegetables

Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and radishes, support the body’s natural detoxification processes. “We have ‘detox’ enzymes, or chemical systems, within our cells (particularly in the liver), and the activity of these enzymes is bolstered by the presence of specific substances found only in cruciferous vegetables,” Dixon says.

Cruciferous veggies are especially beneficial for women, as they help to keep estrogen levels healthy and thwart off hormone-related cancers such as breast, ovarian, endometrial (uterine). Dixon suggests sneaking in at least five servings of cruciferous veggies into your meals each week.

Extra-virgin olive oil

Extra virgin olive oil (EVOO) has been a culinary staple for more reasons than it’s plain delicious. It’s proven to help reduce inflammation, lower blood pressure, and improve insulin sensitivity, Dixon says.

“Extra virgin olive oil has an excellent record of research demonstrating benefits to the cardiovascular system, which is particularly important to note these days, given the fact that heart disease is the number one killer in the U.S.,” says Dixon.

Make a homemade salad dressing with EVOO, drizzle some over veggies before roasting them to get them nice and crisp, and sub it in for butter in recipes to reduce saturated fat.

Fatty fish

Make fatty fish, such as wild salmon, herring, mackerel and sardines, a part of your weekly diet. “Hundreds of studies support the use of small fatty fish for brain health, as they contain omega-3 fatty acids and DHA (docosahexaenoic acid), which feeds the brain and prevents loss of memory and depression,” says Susan Schenck, LAc, MOTM, author of The Live Food Factor.

Sweet potatoes

Okinawans are known for living long, healthy lives and have one of the largest populations of centenarians (people who live to 100) in the world. One secret to their longevity? Sweet potatoes, which are loaded with vitamin A, potassium, and fiber.

Want more hints? Click link below.

Source: Add These Disease-Fighting Foods to Your Diet to Live a Longer Life (

Snacking Tonight? Here are 15 Best Weight-Loss Snacks

While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation.


Aim for snacks that include protein, fiber, and healthy fats, which help keep you full throughout the day and make healthy choices at your next meal.

While no one snack will lead to weight loss, these snacks may help promote weight loss as part of an overall healthy eating pattern.

Here are 15 of the best weight-loss snacks:

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