Choosing Healthy Foods

Sugar-sweetened beverages contain lots of extra calories and almost no nutrients.  If you are consuming high-sugar drinks (i.e., soda or juice) regularly, over time it can lead to weight gain, which in turn will increases your risk of type 2 diabetes, cardiovascular disease as well as other medical issues. Therefore, it is important to limit your intake of beverages that contain lots of added sugar! As of now, there are no federal guidelines regarding the amount of sugar you should consume.  However, the American Heart Association recommends that we consume less sugar- no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men. Flavored coffee : Be aware that the calories from sugar or flavored syrups added to these beverages will add up quickly. Flavored waters seem to be one of the latest trends. Always check the labels as these beverages often contain added sugars. Alternatives: Add slices o...

We all know how important getting a good night’s sleep is, but sometimes it isn’t so easy to do. It’s possible that you may be unknowingly sabotaging your sleep with what you are eating and drinking. Foods that hurt sleep: For all the reasons that we drink coffee in the morning, we should do our best to limit it at night or switch to decaf. Caffeine’s stimulant effects can make it hard to fall asleep. Don’t stop at coffee when looking for caffeine. With the increase in “energy” products, caffeine can be found in a variety of other foods and drinks including tea, soda, bars, chocolate, gum and other candies. It is best to avoid them within a few hours of bedtime. Heartburn and other types of indigestion can also disrupt sleep and tend to get worse when we lie down. Large meals and specific triggers, like spicy or high fat foods, can increase indigestion and make it hard to sleep. Foods that help sleep: You’ve probably heard that turkey makes you sleepy, but it is really true? Sadly, no....

Coffee is one of the most consumed beverages in the world, so it seems logical to  ask – Is coffee good for us? Some studies show benefit and others don’t. So what is  the bottom line with coffee? Coffee Benefits: Studies have found evidence that coffee can help protect us from a variety of illnesses. Aside  from the obvious caffeine boost, which we like for the pick-me-up, coffee contains other  beneficial compounds. A recent study found that people who drank four or more cups of  coffee per day may lower their risk of melanoma as much as 20%, possibly due to protection  from sun damage. Other studies have found that coffee drinkers have lower risk for other  cancers, heart disease and even live longer overall. Coffee Risks: While the overall research suggests that coffee has benefits, not everyone responds to coffee  or the caffeine it contains in the same way. People with high blood pressure and pregnant  women should consider limiting the...