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People love eating treats such as cake, cookies, and ice cream that were sweetened by sugar. When sugar is mixed into foods and beverages to enhance flavoring and longevity, it is referred to as added sugar. The Center for Disease Control and Prevention recommends a daily intake of added sugar less than ten percent of daily calorie intake. Consuming too much added sugar can lead to various health problems which may eventually lead to death. A high intake of added sugar can cause heart disease, diabetes, high blood pressure, and weight gain. Sugar also occurs naturally in healthy whole foods such as fruits, vegetables, milk, and grains.

Here are a couple of tips on how to stay healthy by cutting back on added sugars:

•  Read the labels. Check the nutrition facts label on the packaging of your food. It typically gives you information about its added sugars. There are various types of added sugars that could be listed. The amount of sugar in your food, often measured in grams, is also listed on the nutrition facts label.
•  Have a healthy diet. Find healthier alternatives to the sweet food and drinks with added sugar. Replace beverages such as soda with water and low-fat or fat-free milk. Satisfy sweet cravings with small amounts of whole foods. Talk with your doctor or caregiver about the recommended foods and beverages to include in your healthy diet.

Sugar may taste sweet, but the health effects are less so.

Over the hills and through the woods to Grandma’s house for the holidays. A time for families to gather and enjoy each other’s company – and of course EAT! Delicious meals, cookie swaps, company parties, smorgasbord of buffets, it’s no surprise extra pounds have crept up on the waist lines. The last few months of the year can test the most disciplined weight watcher.

According to a study published in the New England Journal of Medicine, the average American’s weight increases 0.2% over Thanksgiving and 0.4% over Christmas. This averages out to about one pound gained during each holiday season. Researchers also found the bulk of this weight gain occurs in the 10 days following the Christmas holiday. Perhaps the holiday cheer throws people’s diet equilibriums into a tail spin?

However, gaining a pound might sound like a small price to pay for all the gingerbread and holiday treats, but the fact is that many people are unlikely to lose the extra pound year after year.

The holidays are over and it’s time get on the healthy eating bandwagon. Here are 5 diet tips to help lose that festive weight.
1) Drink water! 
2) Get more active. 
3) Use a smaller plate.
4) Set realistic goals.
5) Enjoy healthier foods.  
If you have put on a bit of weight after the holidays, that’s okay. With a little dedication, healthy food choices, and exercises, holiday weight loss is possible. Start off the new year with a new you.

New Year’s resolutions are easy to make but even easier to break. Some of the most common resolutions are losing weight, quitting smoking, cutting back on alcohol, eating healthier, and getting better sleep. People tend to challenge themselves by setting unrealistic goals, and they become frustrated and give up. Any resolution is obtainable by setting small goals that are easily reached. New Year’s is an opportunity to think about healthy choices and setting realistic goals to achieve them.

Having a weight loss resolution to begin the new year is a great start. Breaking down the resolution into mini-resolutions will help stay on target and meet goals. Here’s how:

Set measurable goals: Commit to a 30-minute exercise class or take a walk at break time. Trade in the soda for sparkling water. Treat yourself to a star sticker each time a goal has been accomplished.

Take it week to week: Each week, assign a new goal such as trying a new vegetable dish, adding a new spice to a recipe, and engaging in physical activity. Remember to give each goal achieved a gold star!

Find a group or buddy: Having support from peers is one of the keys to success for losing weight.

Whatever your fitness goals are for 2020, create a realistic plan, stick to it, and then benefit from all the hard work along the path for a healthy change.

Cold and flu season has arrived. Family members and coworkers are beginning to cough and sneeze in unison. It’s just a matter of time before you join in the phlegmy chorus. However, there are ways to supercharge the immune system to help fight off viral and bacterial infections, and other annoying bugs. 

Home treatments and natural remedies can help boost the immune system during the season of colds, flu, and sniffles. 
Try a few of these natural ways to boost the immune system:
• Eat a well-balanced diet. Try a variety of fruits, vegetables, lean proteins and whole grains. 
• Drink plenty of water. Staying hydrated helps support the body’s defenses to function properly.
• Exercise. Moderate exercise can help maintain a healthy immune system. 
• Get plenty of sleep. If you get enough sleep, it will help your body fight off sickness. 
• Increase vitamins. Immune boosting vitamins are vitamins B6, C, and E. Some foods that are rich in these vitamins are eggs, bell peppers, spinach, and almonds.

So become a supercharged immune fighting machine by, exercising, getting plenty of sleep, and eating fruits and veggies. Your friends will be asking you why you never seem to get sick.

Cranberries are small, tart, bright red berries that are a popular treat, as well as a holiday staple. They are packed with antioxidants and provide many health benefits. Cranberry juice has a reputation for preventing Urinary Tract Infections (UTIs), though research is inconsistent. Is there a benefit to taking cranberry pills?

What are cranberry pills? They are a small tablet or capsule made from dried, powered cranberries and may contain additional ingredients such as vitamin C or probiotics. One benefit of taking cranberry pills is that they may help prevent UTIs, however there have been conflicting research.

A study published in the Journal of the American Medical Association in November 2016, looked at 185 older women living in a nursing home. The group of women taking cranberry supplements saw a decrease in the number of bacteria in their urine in the first six months. The study did not show a decrease in UTI frequency in the first year.

According to Pennington Biomedical Research Center, cranberry pill health benefits include:
• May help with chronic disease
• May help treat stomach ailments
• High level of antioxidants

While cranberry pills are thought to be safe, there are a few mild side effects such as: 
• Stomach pain
• Potential to cause kidney stones (if you are susceptible to them)
• May increase affects of blood thinning with some medications

If you think you may have a UTI, contact your general practitioner.

Sources:

Juthani-Mehta M, Van Ness PH, Bianco L, et al. Effect of Cranberry Capsules on Bacteriuria Plus Pyuria Among Older Women in Nursing Homes: A Randomized Clinical Trial. JAMA. 2016;316(18):1879–1887.

Roy, Heli J. “Cranberries.” Pennington Nutrition Series. Pennington Biomedical Research Center LSU. 41(2014)