14 ‘Healthy’ Foods with surprisingly high sugar content

14 ‘Healthy’ Foods with high sugar content:

1. Muffins (up to 15 grams of sugar)
   
   Muffins are often loaded with as many as 15 grams of sugar per serving although they seem like a quick, healthy breakfast or snack, especially the ones with fruit.
2. Breakfast Bars/Granola Bars (up to 9 grams of sugar)
   What masquerades appearing as a healthy breakfast item is really a front for added sugar and high fructose corn syrup while granola bars can have up to 9 grams of sugar per bar, along with other unhealthy ingredients like enriched white flour.
3. Protein Bars (up to 20 grams of sugar)
   Most popular protein bars are no better than those breakfast bars.
4. Cereal (over 10 grams of sugar) - sugary cereals are practically nothing but sugar.
5. Store-Bought Spaghetti Sauce (up to 12 grams of sugar)
   When you buy a jar of spaghetti sauce, look for “no sugar added” or “no high fructose corn syrup” on the label.
6. Salad Dressing (up to 10 grams of sugar) - even “light” or "fat-free" varieties pose a problem, as they make up for a lack of fat flavor by boosting sugar content.
7. Condiments (over 10 grams of sugar)
   Ketchup. BBQ sauce, mayonnaise, ranch dips...are all loaded with sugar except regular yellow mustard.
8. Fruit Juice & Flavored Teas (up to 36 grams of sugar)
9. Energy Drinks (up to 54 grams of sugar) - also loaded up with sugar.
10. Milk (up to 12 grams of sugar)
    Processed milk is one of the leading sources of hidden sugar.
11. Bread (up to 3 grams of sugar per slice)
    Store-bought bread is loaded not only with added sugar, but unhealthy preservatives.
12. Yogurt (up to 20 grams of sugar)
    Plain Greek yogurt is a wonderful source of protein and calcium, but all those fruit-flavored options can feature as many as 20 extra grams of unnecessary sugar.
13. Canned Soup (up to 15 grams of sugar)
14. Anything labeled “Fat-Free” (sometimes 2x the sugar of regular version)- if it is labeled as “fat-free” or “light,” the taste is coming from added sugar instead of fat.

Then how much we would consume sugar for a day? Let us quote one example:

• Breakfast: Cereal with milk + glass of juice
• Snack: Yogurt
• Lunch: Chicken with BBQ sauce + salad with fat-free salad dressing
• Snack: Protein bar
• Dinner: Spaghetti + salad with fat-free salad dressing  

Result: 140 Grams of Sugar.

 

For an adult of a normal body mass index (BMI), the optimal level of sugar intake is about 6 teaspoons -- or 25 grams -- of sugar per day (from CBSnews).

Thus our day of "healthy eating" has more than 5x the recommended sugar intake. And sugar has been linked to increased risk of several health concerns. 

Melatonin vs Valerian Root: the two top natural sleep supplements

Melatonin and valerian root are two of the most popular and best natural sleep aids. One is a naturally occurring hormone in the human body, while the other is a natural herbal supplement.

Valerian root sleep supplements (or valerian extract) are derived from the root of the valerian plant. This natural substance features more than 100 different compounds that have been shown to calm your nerves and help you fall asleep faster for a better night’s rest. It is one of the oldest natural sleep remedies.

Valerian root can be found in several forms, giving you many options for how to incorporate it into your daily routine. You can find it as a dry powdered extract in capsule or tablet form, as an herbal tea or a fluid extract. Many people report that it takes a week or two of regular use before they experience a noticeable increase in sleep quality, so give valerian root a chance to work by taking it regularly for up to two weeks.

On the other hand, melatonin is a natural hormone produced in your brain by your pineal gland. It is the hormone that helps regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm. At dusk, when natural sunlight starts to diminish, the pineal gland begins to release melatonin, a signal to the rest of your body that it’s time to get ready to wind down for sleep. 

The problem with melatonin is that your body slowly starts to decrease its natural production during middle age (around 40). This may be one reason why older adults sometimes find it harder to fall asleep or get the same amount of sleep they used to get in their younger years. Unfortunately, your body still needs its rest, no matter your age, so many have turned to melatonin supplements to supplement their body’s natural melatonin production to help them fall and stay asleep.

Melatonin supplements come in several dosages, all designed for specific sleep struggles and tolerances. The general rule most health professionals stick to is to start low and adjust based on how your body responds. For most adults, a low dose of 1 to 3 mg will suffice.

Melatonin and valerian root can be taken together to target sleepless nights with a one-two punch of natural support. In fact, there are many sleep combination formulas that include both substances at proper dosages to complement one another. While valerian root may help you fall asleep faster, melatonin will help you stay asleep longer. Both have been shown to help improve overall sleep quality.

Which type of Vitamin C is right?

Vitamin C is one of the most widely recognized nutrients. Besides for immune support, vitamin C also acts as a potent antioxidant and promotes our cardiovascular health.

Vitamin C is also known as ascorbic acid, which is the form used in most supplements. Ascorbic acid occurs naturally in many fruits and vegetables, so you can get your daily vitamin C intake from foods. 

However, there are other forms of vitamin C, including:

• sodium ascorbate (a mineral ascorbate)
• calcium ascorbate (a mineral ascorbate)
• other mineral ascorbates
• ascorbic acid with bioflavonoids
• combination products that blend different forms 

Regardless of the form of vitamin C, their bioavailability (the amount that enters your blood and lymphatic system so it is able to have an impact on your body and your health) is very similar. The body of research surrounding vitamin C supplementation reflects that absorption remains high no matter which form you choose.

Vitamin C deficiency is very uncommon. Peppers, citrus fruits and even baked potatoes are easily obtainable food sources of vitamin C. Smokers and those regularly exposed to secondhand smoke, people with a severely limited diet, and individuals with health conditions that inhibit absorption of vitamin C may need increased supplementation.

For those who need very high doses of vitamin C, liposomal vitamin C is an option. Liposomes are tiny microscopic “bubbles” formed by phospholipids that act as carriers to deliver active agents right into cells and tissues. This is meant to provide optimal bioavailability for very high doses.



  

Osteoporosis Treatment and Management

Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.

Osteoporosis means “porous bone” - bones having lost density or mass and contain abnormal tissue structure. As bones become less dense, they weaken and are more likely to break.

Although you cannot completely reverse osteoporosis, there are ways for treating the condition and strengthening your bones to prevent fractures due to significant disability, morbidity, mortality, and expenses associated with osteoporotic fractures. Some of these methods are things you can do every day through diet and exercise (preventive measures) and taking medicine to prevent bone loss and rebuild bone and lower chances for bone fractures (medical and surgical care).

Preventive measures include modification of general lifestyle factors, such as increasing weight-bearing and muscle-strengthening exercise, which have been linked to fractures in epidemiologic studies, and ensuring optimum calcium and vitamin D intake as adjunct to active antifracture therapy.

Medical care includes the administration of adequate calcium, vitamin D, and anti-osteoporotic medication such as bisphosphonates, parathyroid hormone (PTH), raloxifene, and estrogen. In addition, potentially treatable underlying causes of osteoporosis such as hyperparathyroidism and hyperthyroidism should be ruled out or treated if detected.

Surgical care includes vertebroplasty and kyphoplasty, which are minimally invasive spine procedures used for the management of painful osteoporotic vertebral compression fractures. However, there may be an increased risk of adjacent level vertebral fractures after these procedures.  

Krill Oil vs Fish Oil

Omega-3 fatty acids are polyunsaturated fatty acids. The three types of omega-3 fatty acids involved in human physiology are ALA (found in plant oils), EPA and DHA (both commonly found in marine oils). EPA and DHA are essential fatty acids that support cardiovascular health, healthy cognitive function and joint health.

Now, more people are turning to krill oil for omega 3 nutrition because of its significant advantages over other fish oils. Krill oil has a few benefits that may make it a superior omega 3 source when compared to traditional fish oil supplements:
 
Better Absorption
Research shows that krill oil is better absorbed by the body than fish oil. Most omega 3 fatty acids in krill are bound to phospholipids instead of triglycerides, meaning they are released into the bloodstream and then into the cells at a more efficient rate. As a result, you can take less and still enjoy the same heart health benefits of fish oil.

Containing Astaxanthin
​Krill oil contains the carotenoid antioxidant astaxanthin. Fish oil does not. Astaxanthin is a high powered antioxidant with a molecular structure that makes it very effective at neutralizing free radicals.

Is Coffee Good For Your Skin?

Caffeine may have protective qualities that can help defend the skin:

1. Caffeine is a natural constrictor, and coffee grounds can boost your skin’s healthy appearance and can gently exfoliate and soften the skin and help improve skin tone. 
2. Coffee is a diuretic, meaning that it will help the body get rid of unnecessary water and other toxins.
3. As it helps the movement of water throughout the skin, it can also help support healthier skin appearance.
4. Topical creams with caffeine are great for the under eye area, and for less sensitive areas, using coffee grounds as a scrub will do the trick. 

 

In addition, coffee is loaded with antioxidants. Because they help keep our skin safe from the outside elements and free radicals of all kinds, antioxidants are extremely helpful in protecting the skin from showing signs of aging.

Do we need a Multivitamin?

We take it for granted that a daily multivitamin is part of a normal, healthy diet. However, we can get all the essential vitamins, minerals and trace nutrients our bodies need from the foods we eat.  Due to some reasons, health professionals still recommend a daily multivitamin for certain groups who are more predisposed to nutritional deficiencies:

• Pregnant Women:

Most doctors will encourage the use of a good prenatal vitamin to women who are either already pregnant or of childbearing age and actively trying to get pregnant. Certain nutritional requirements increase during pregnancy to ensure a healthy newborn, including vitamin C, iron, folic acid and other B vitamins.

• Vegans & Vegetarians:

Vegans and strict vegetarians have a hard time filling certain nutritional needs, specifically vitamin B-12, calcium and iron. But if vegetarians still consume dairy products and maintain a diet rich in plant-based protein and leafy green vegetables, they are likely getting what their bodies need without a need for supplementation.

• On a diet:

Low-calorie diets can be so restrictive that not only do they cause weight loss, they inevitably result in certain nutritional deficiency. Thus it needs to make sure the daily diet maintains optimal levels of key vitamins and minerals. 

• Aged over 60:

Older people do not always consume a balanced diet that provides enough essential nutrition. Common shortfalls include vitamin D, certain B vitamins and magnesium, an essential mineral for a plethora of bodily functions.

If you want to get all your nutrients from foods, here is a quick overview of certain key vitamins and minerals, which foods offer them and how much you would need to eat per day to meet the recommended daily intake:

Calcium—Daily Requirement: 1,136 milligrams
	Nonfat or low fat cheese: 2 ounces = 400 milligrams
	Fish and seafood such as sardines, pink salmon and ocean perch: 3 ounces = 325 milligrams, 181 milligrams and 116 milligrams, respectively
	Beans such as soybeans and white beans: 1/2 cup = 130 milligrams and 96 milligrams, respectively
	Spinach: 1/2 cup = 146 milligrams
	Oatmeal: 1 packet = 99-110 milligrams

 

Potassium—Daily Requirement: 1,136 milligrams
	Sweet potatoes and regular potatoes: 1 sweet potato = 694 milligrams 1 potato = 610 milligrams
	Beans such as white beans, soy beans, lima beans and kidney beans: 1/2 cup = 595 milligrams, 485 milligrams, 484 milligrams and 358 milligrams, respectively
	Nonfat yogurt or lowfat yogurt: 8 ounces = 579 milligrams and 531 milligrams, respectively
	Fruit such as bananas, peaches, cantaloupe and honeydew melon: 1 medium banana = 422 milligrams, 1/4 cup of peaches = 393 milligrams, 1/4 medium melon = 368 milligrams 1/8 medium melon = 365 milligrams
	Fish such as halibut, yellowfin tuna, rockfish and cod: 3 ounces = 490 milligrams, 484 milligrams, 442 milligrams and 439 milligrams, respectively

 

Magnesium—Daily Requirement: 380 milligrams
	Vegetables such as pumpkin, spinach and artichokes: 1 ounce of pumpkin = 151 milligrams, 1/2 cup of spinach = 81 milligrams 1/2 cup of artichokes = 50 milligrams
	Beans such as soybeans, white beans, black beans, navy beans and great northern beans: 1/2 cup = 74 milligrams, 67 milligrams, 60 milligrams, 48 milligrams and 44 milligrams, respectively
	Brown rice: 1/2 cup = 42 milligrams
	Nuts such as brazil nuts, almonds, cashews and peanuts: 1 ounce = 107 milligrams, 78 milligrams, 74 milligrams and 50 milligrams, respectively.

 

Vitamin A—Daily Requirement: 900 micrograms
	Organ meats such as liver and giblets: 3 ounces = 1,490 and 9,126 micrograms, respectively
	Vegetables such as sweet potatoes, pumpkin, carrots, spinach and turnip greens: 1 medium potato = 1,096 micrograms, 1/2 cup of pumpkin = 953 micrograms, 1/2 cup of carrots = 679 micrograms, 1/2 cup of spinach 574 micrograms 1/2 cup of turnip greens = 441 micrograms
	Cantaloupe: 1/4 medium melon = 233 micrograms

 

Vitamin C—Daily Requirement: 60 milligrams
	Fruits such as guava, oranges, kiwi, strawberries, cantaloupe, papaya, pineapple and mango:  1/2 cup of guava = 188 milligrams, 1 medium orange = 70 milligrams, 1 medium kiwi = 70 milligrams, 1/2 cup of strawberries = 49 milligrams, 1/4 medium melon = 47 milligrams, 1/4 medium papaya = 47 milligrams, 1/2 cup of pineapple = 28 milligrams 1/2 cup of mango = 23 milligrams
	Vegetables such as raw red sweet pepper, raw green sweet pepper, Brussels sprouts, broccoli, sweet potatoes and cauliflower: 1/2 cup = 142 milligrams, 60 milligrams, 48 milligrams, 38 milligrams, 34 milligrams and 28 milligrams, respectively

 

Vitamin E—Daily Requirement: 15 milligrams
	Nuts and seeds such as sunflower seeds, almonds, hazelnuts, pine nuts, peanuts and brazil nuts: 1 ounce = 7.4 milligrams, 7.3 milligrams, 4.3 milligrams, 2.6 milligrams and 1.6 milligrams, respectively
	Turnip greens: 1/2 cup = 2.9 milligrams
	Peanut butter: 2 tablespoons = 2.5 milligrams
	Spinach and avocado:  1/2 cup of spinach = 1.9 milligrams 1/2 avocado = 2.1 milligrams
	Tomato paste, sauce and puree: 1/4 cup of tomato paste = 2.8 milligrams, 1/2 cup of tomato sauce = 2.5 milligrams 1/2 cup of tomato puree = 2.5 milligrams