Honey Bees: The Latest Weapon in the Cancer War

Bees have always played an important part in the healing arts around the world. Honey has been valued since ancient times for its sweetness and prized at the same time for its amazing medicinal properties. As far back as the times of the ancient Greeks and Egyptians, there is evidence to show that honey was used for its antimicrobial properties and even today, it is making a strong comeback in the area of wound healing, where it seems to be able to treat even some of the most difficult wounds, such as diabetic foot ulcers.

And honey is not the only bee product that modern science is discovering uses for. One such product is propolis, whose compounds seems to be able to help fight the never-ending war being waged on cancer. Read on to find out more.

What is Propolis?

Honey, of course, is made from the pollen of flowering plants and used by bees as a source of nutrition. Propolis, on the other hand, is more of a tool. It is a thick, caulk-like substance which bees produce to help them repair holes in their hives. These hives are intricate systems of living quarters, food storage quarters and nurseries for young larvae and thus need constant maintenance.

And bees are not the only ones which have found propolis to be so useful. Like honey, it has been used since ancient times for its array of beneficial properties since it has been proven to be an:

Antioxidant, Anti-inflammatory, Anti-microbial Disinfectant

And now, it seems, its anti-carcinogenic properties can be added to the list.

Propolis and Cancer

Interest in propolis in the area of oncology has been piqued by a study which has come out from the University of Chicago Medical School. In this study, researchers isolated a particular compound from propolis called caffeic acid phenethyl ester (or CAPE). They then took this bioactive compound and used it to treat prostate cancer cells. This was an in vivo study, meaning that it took place in a laboratory with cancer cells raised in a test tube.

In the presence of CAPE, it was found that the cancer cells rate of growth was slowed by a whopping 50%. When scientists looked closer at this phenomenon, they found that propolis worked by, not killing the cancer cells directly, but by interfering with signals which control the rate at which these cells are reproduced.

In other studies, though, it has been found that CAPE does have cytotoxic properties, meaning that it can, in fact, kill off cancer cells directly. These studies include ones done on prostate cancer cells and colon cancer cells, among others.

Due to these studies, it is likely that more research will be forthcoming on propolis and how its active components seem to have such a strong impact on cancer cells. And hopefully this research will eventually lead to the development of natural therapies for cancer which effectively kill off cancer cells without the awful side effects of modern medical treatments.

Cabbage Juice Cures 100 of Diseases! – Prevent Cancer, Remedy For Constipation

The cabbage is part of the cruciferous family, which includes incredibly healthy foods such as kale, brussel sprouts, and broccoli. The cabbage is known to have several medicinal uses and an endless number of health benefits.

In earlier times before the advent of modern supermarkets, cabbage was widely used by the poorer classes as a cure all for many conditions because it was easy to grow and inexpensive to purchase if you didn’t have a small garden in which to plant it.

Cabbage juice recipe

Ingredients

• 1 small organic red cabbage
• 1-2 organic celery stalks
• 1-2 organic cucumber

Produces 4 glasses of Cucumber, Celery, Red Cabbage Juice

Nutrient dense and delightfully purple cabbage juice recipe consists of red cabbage, cucumber and celery. This cabbage juice recipe is rich in Vitamin A, Vitamin C, Vitamin K, Potassium, Calcium and antioxidants beta-carotene and alpha-carotene. This cabbage juice recipe is low in calories, and low in natural sugars. It has antioxidant and anti-inflammatory benefits, and is healthy for your stomach, digestive track, heart and eyes.

Health benefits of cabbage juice

-Cabbage Juice is a great anti-inflammatory agent helping to rid your body of arthritis and other degenerative inflammatory diseases.

-Cabbage is rich in many vitamins, minerals, and antioxidants, which are easily and quickly absorbed into the bloodstream when the cabbage is juiced.

-Cabbage juice is exceptionally beneficial for digestive disorders.  It is known to help treat peptic ulcers due to its content of an amino acid known as glutamine.  Glutamine promotes the growth and restoration of the cells that line the digestive tract.  Cabbage juice is also effective in curing digestive disorders such as irritable bowel syndrome and colitis.

-Cabbage Juice works wonders for asthma and even bronchitis… boosting the healing ability of your respiratory tract.

-Cabbage Juice boosts the immune system and also works to promote and regulate T cells, and helps in the treatment of allergies because of a chemical called histidine. Glucosinolates which is found in Cabbage Juice also stimulates the immune system.

-Drinking cabbage juice frequently has proven to aid in preventing and fighting various kinds of cancers.  Studies have proven cabbage juice to significantly reduce the risk of contracting breast, prostate, lung, liver, ovarian, and colon cancer.  Cabbage juice is rich in polyphenols and antioxidants which also aid in preventing cancer.

-Adding cabbage juice to your diet may also aid in weight loss, as it inhibits the conversion of sugar and carbohydrates into fat.  Cabbage is also a perfect addition to any weight loss diet because it is significantly low in calories.

-Cabbage Juice also contains lots of magnesium, potassium, calcium, and some sodium too. All important for hormone production, heartbeat regulation, lowering blood pressure, and for good bone development.

-Fermented Cabbage Juice also works well for controlling candida infections.

— If you suffer from a hearing loss the cabbage is a perfect natural remedy. There is a simple recipe and you will need a clean cotton cloth or a cotton swab soaked in brine. Dip the cotton in cabbage juice and place it in the ear prior bedtime. Your hearing will improve soon, if your eardrum is not injured.

The Spite Towers of Irish Hills

Standing atop a small knoll along the highway between Detroit and Chicago, the Twin Towers of Irish Hills in Lenawee County, in Southeast Michigan, was a beacon to weary travellers when it opened in 1924. The top of the towers are 1,400 feet above sea level, making them the highest point in southeastern Michigan. On a clear day visitors can see for seven miles around the beautiful green Irish hills and its many surrounding lakes.

The towers have an interesting history. In the early 1920s, a new outfit called the Michigan Observation Company was erecting 50-foot tall towers all around the state in order to boost tourism. It came to Irish Hills in 1924, and seeking to erect a similar tower in a high ground property next to the highway, it approached the property owner, a man named Ed Kelley, with an offer. But Ed Kelley wasn’t interested in commercializing his property, so he refused.

The determined company contacted Kelly's next-door neighbor, Edward Brighton, who owned the adjacent hill. Brighton agreed to the deal, and within months a fifty-foot tall wooden structure with a twenty-four feet square base was erected, just six feet away from Ed Kelley’s property. The observation tower opened with a gala celebration. During its first weekend more than 1,200 visitors ascended the stairs to enjoy the stunning views of the rolling landscape.

Ed Kelly was not pleased. To get even with the Michigan Observation Company, Kelly decided to build an almost identical tower on his own property just twelve feet away from the opposing structure. Only, his tower would be taller. The new tower went up in less than sixty days, and it was ten feet taller than the original.

The Michigan Observation Company responded by adding a second observation platform on top of their existing tower, raising its overall height to 64 feet. The company also named their tower “The Original Irish Hills Tower.” Mr. Kelly, not to be outdone, made his four feet taller bringing both towers to level. At this point, the Michigan Observation Company made it clear to Kelly that if he kept up the competition, they would demolish their wooden tower and erect a tower out of steel so large that Kelly’s efforts would be for naught. This ended the vertical one-upmanship. Instead, both started finding ways to bring visitors to their respective attraction.

10 Ways to Remove Toxic Heavy Metals from Your Life

Heavy metals are a part of modern living. They are found in our water, consumer products, foods and other everyday places. It’s difficult to avoid lead, cadmium, mercury or aluminum (which is not technically a heavy metal since it tends to be soft, but it can still have damaging effects on the body). Even though metals can be hard to avoid completely, taking some precautionary measures can drastically reduce your exposure. Here are some of my preferred ways to eliminate toxic heavy metals from your day-to-day life:

1. Make the Switch: Switch from aluminum-containing deodorants to aluminum-free options. Most health food stores and some grocery stores offer aluminum-free deodorants or you can make your own with two simple ingredients.

2. Bake Up a Better Batch: Stop using most varieties of baking powder in your baking. If the label doesn’t indicate whether the baking powder you use contains aluminum, assume it does. Most health food stores and grocery stores carry aluminum-free baking powder.

3. Kick the Habit. Quit smoking. Cigarettes usually contain cadmium. According to Dr. J. Robert Hatherhill, PhD, author of The Brain Gate, smoking one pack of cigarettes daily exposes your body to ten times more cadmium than a person’s body can handle each day. Be sure to avoid secondhand smoke as well. 

4. Filter Out the Metals. Filter your drinking water. Tap water frequently contains cadmium and lead. This is especially an issue if you live in an older home with lead pipes.

5. Slay the Spray: Avoid using pesticides on your lawn, flowers or indoors since many pesticides contain cadmium, which can be linked to blood pressure issues (both low and high blood pressure, and kidney damage).

6. Can the Cans: Reduce your consumption of canned goods as the solder can contain lead.

7. Leave Peeling Paints Alone: If you live in an older home, do not peel off paint on the wall. Use a professional skilled in sealing or removing lead from homes. Older paints frequently contain lead.

8. Nix the Wicks: Choose candles that have lead-free wicks. Many commercial varieties of candles contain lead in the wick. On that note, you’ll want to avoid most commercial candles for other reasons as well: most are made from petroleum byproducts and the scents used can cause many health issues. 

9. Select Superior Seafood: If you eat fish, choose varieties that tend to be lower in mercury. Some of the worst culprits for mercury include: halibut, king mackerel, shark, swordfish, tilefish, tune, and farmed salmon. Some of the lowest levels of mercury tend to be found in: haddock, wild or Pacific salmon, sardines, and tilapia.

10. Cherry-Pick the Best Produce: Choose organic produce as much as possible to avoid cadmium-containing pesticides used in the growing of non-organic fruits, vegetables, grains, nuts, seeds and legumes.

Top 10 Ways To Stay Healthy This Winter

It seems that no matter how well I plan to take it easy during the holidays, I still end up feeling exhausted when they’re over. Even though I try to avoid malls and holiday traffic all together, it seems that even the cooking and laughing and staying up late are enough to leave me feeling drained.

The cold temperatures and lack of sunshine that occur during the winter have a considerable impact on our well-being, particularly since Jack Frost brings unwanted presents with him: the flu and dampened moods.

But winter doesn’t have to zap your energy or pit you against this season’s new hard-to-beat bug. Stay well all winter long by following the action points below, suggested by health and well-being blogger, Alicia Benjamin.

Thankfully, for those of us who feel like we’ll never have the motivation to get back to our normal routine, these small actions only take a few minutes, or seconds, to do.

1. Eat one dark green vegetable every day. Dark green veggies contain minerals like iron and vitamins like A, C, K, and folate that your body needs to stay healthy. Instead of sticking with spinach, try something different like sautéed dandelion greens added to a stir-fry, or kale or Swiss chard added to a favorite stew or soup recipe. 

2. Call a friend. Instead of hunkering down with Love Actually again during a snowstorm, give someone you haven’t seen in a while a call. Hearing a friend’s voice can boost your mood and socializing helps you feel connected to the people who matter most to you.

3. Take five. To combat feeling overwhelmed and rundown during the busy holiday season, take five minutes to close your eyes. Clear your mind of your to-do list (it can wait) and, instead, focus solely on your breathing. Rest your hands over your heart. Repeat in your mind or aloud a calming word, like “blue” or “ocean,” to help ease tension throughout your body. Try picturing yourself on a sunny beach; listen to the waves crash upon shore. Even though it’s not an actual vacation or a real respite from the freezing temps, visualization exercises can be very effective in promoting relaxation and boosting your mood.

4. Hide the remote. When the cold weather sets in, you may be tempted to curl up with a blanket and watch television. Instead, hide the remote so you’re forced to get up to change channels or adjust the volume. You can also challenge yourself by doing jumping jacks during commercial breaks. Little bursts of movement during your down time will ensure you’re getting much-needed activity during the hibernation months.

5. Bake your fruit. Chances are you won’t be craving watermelon when temps drop. So instead, bake fruit for a healthy after-dinner dessert or oatmeal topping for breakfast. Put apple slices and cranberries in the oven for 20 minutes at 350 degrees Fahrenheit, and add a sprinkle of cinnamon—a powerful antioxidant—on top to add both health benefits and flavor.

6. Go green. It’s tempting to reach for soda or coffee when we’re feeling sleepy during the winter. Instead, enjoy a cup of green tea. It’s loaded with antioxidants. Plus, green tea extract may also boost metabolism and help burn fat—an added bonus during a time in which we usually indulge. Want the benefits of other hues? Wear yellow or red during the bleakest of winter days to help boost your mood and energy level, or choose green or blue to bring a sense of calm to your busy holiday-planning days.

7. Get more D. We’re often bundled up inside during the winter months, which means we don’t get as much vitamin D as in summer months. There are lots of ways to get vegan and animal sources of vitamin D; supplement your diet with cod liver oil high in EPA/DHA; and add Sockeye salmon, sardines, shrimp, and tuna to your cold-weather menu. Vitamin D can help build strong bones (as it helps the body use calcium) and boost our immune systems for the flu season ahead. The National Osteoporosis Foundation recommends 400 to 800 IU of vitamin D daily for adults younger than 50, and 800 to 1,000 IU for adults 50 and older.

8. Disinfect your desk and phone. Your phone receiver and desk surface at work can harbor germs that are spreading around the office. Wipe down your space at least once a week with an antibacterial spray. Method and Seventh Generation make great ones. Also, slip a hand sanitizer in your purse to kill bacteria wherever you go.

9. Keep your bedroom at no more than 68-72 degrees F. Holding the heat will help promote a sound sleep to ensure you’re feeling well rested and refreshed to take on the winter days. Also, aim to get between 7 and 9 hours of sleep each night. Want to fall asleep more quickly? Wear socks to bed.

10. Get moving. Temps in the teens make it rather hard to pull yourself out from underneath a pile of blankets. But during the cold weather, nudge yourself to get moving because exercise helps boosts mood and your immune system. Not a fan of outdoor activities like snow shoeing? Hit the mall to walk laps; keep an eye out for gyms offering free trials or classes; look into the costs of joining a local community center like the YMCA; or simply add a few at-home exercises like squats, lunges, and wall push-ups to your daily routine.

The Benefits of Sweat

You might work up a sweat at various times: a long run, sunny summer afternoon, or an important job interview, to name a few. Whether it’s refreshing or unplanned, sweating leads to a number of incredible health benefits, some of which may be surprising.

PERSPIRE MUCH? DON’T SWEAT IT!

Glance around any fitness class, and you’ll see all kinds of perspiration. Some exercisers will be drenched from head to toe, while others will have nary a drop of sweat on the brow. Sweat isn’t exactly one of the great mysteries of the universe, but there is still a lot to discover about this amazing built-in skin system.

The human body is equipped with its own cooling system. The skin is covered with approximately two to five million sweat glands that run like ductwork in an attic. How much a person sweats is determined by physiological characteristics, including age and gender, room temperature, the level of exertion during exercise, how anxious a person feels, and whether the person is overweight.1

On average, humans can produce up to one to three liters of sweat per hour. Exercise and heat are the most common causes of perspiration because sweat’s main job is to cool down the body. However, stress, anxiety, and excitement can also cause sweating.2 That’s why foods and beverages that increase anxiety, such as coffee and tea, can ramp up sweat production.

Let’s take a look at the chemical makeup of sweat and learn why we all perspire in the first place.

THE REASONS BEHIND SALTY AND STINKY SWEAT

Sweat is primarily made up of water but it also contains salt and, depending on a person’s diet, other chemicals. Ever heard of the saying, “You are what you eat?” That’s not too far from the truth for sweat. The chemical composition of sweat can be altered by food and drinks, the reason for sweating, and how long a bout of sweating lasts.

One of the highest mineral concentrations in sweat is sodium, which explains why sweat tastes salty. In addition, sweat contains moderate amounts of potassium, chloride, calcium, and magnesium as well as small amounts of trace minerals including copper, zinc, and iron.3

But not all sweat is created equally. The human body hosts two different types of sweat glands: eccrine and apocrine. Eccrine sweat glands work like ducts on the skin’s surface and produce a watery substance. These glands are mostly concentrated on the brow, hands, and feet (though they cover much of the body), and they function primarily as the body’s A/C unit.4

Apocrine sweat glands are found in the hair follicles located in and around the scalp, armpits, anus, and genitals. Apocrine sweat glands produce a thicker, plasma-like substance that also contains fatty acids and protein byproducts, including urea and ammonia. Emotional stress triggers apocrine glands to expel fatty sweat into the skin, where bacteria break it down. This turns into an odorous fatty acid substance, which makes certain types of sweat smell and causes unsightly underarm stains . These glands remain inactive until puberty, which explains why preteen children suddenly smell after recess.

MAN VS. WOMAN: THE SWEATONOMICS

Japanese scientists discovered that women need to exercise harder than men to get a good sweat going. The researchers placed four subject groups in a controlled environment and then asked them to cycle continuously for one hour. The study showed that men are more efficient at sweating and that untrained women had the worst response when it came to breaking a sweat.5

Previous studies have shown that higher levels of testosterone in men may increase sweat output. The study mentioned above was the first to suggest that women may be at a disadvantage when it comes to cooling off during heavy bouts of exercise or during hot conditions. Researchers have suggested an evolutionary reason for this: women carry less body fluid than men, and they may sweat less to prevent dehydration. For this reason, it may be advisable for women to take more precautions in extreme heat conditions or during long bouts of exercise.

Age-related factors can also affect the amount of sweat a person produces. As the skin changes during the aging process, the sweat glands produce less sweat. This can make it harder to cool off and may increase the risk of heat stroke.6

SWEAT GLANDS: THE EVERYDAY HERO

Sweat glands aren’t just nature’s ice bath. From warding off bacteria to protecting the kidneys, perspiration is the inspiration for several healthy functions that extend beyond a good cool down.

GERM FIGHTERS

While studying proteins involved in skin cancer, a team of researchers discovered a potent natural antibiotic called dermcidin. The researchers learned that sweat glands constantly excrete this antibiotic.7 Persistent skin washing can remove this natural protective barrier.

Though a long shower after a hot sweaty day sounds perfect, it may limit your defense against germs. University of California researcher Tomas Ganz notes that bacteria thrive in hot, moist conditions. Dermcidin can limit what thrives on our skin, reducing our risk of infection. But Ganz cautions that being sweaty all the time does not guarantee protection: “It depends on how much dermcidin a person exudes.”8

HEALING POWERS

University of Michigan researchers discovered that sweat glands play a role in the wound-healing process, including recovery from scrapes, burns, and ulcers. In a study published in the American Journal of Pathology, Laure Rittié, Research Assistant Professor of Dermatology, notes that sweat glands are understudied and that they may hold the secret to speeding up wound repair.9

The study found that eccrine glands store an important reservoir of adult stem cells that can quickly take action when a wound occurs. Rittié explains that sweat glands are understudied because they are unique to humans and not present in animals, which are commonly studied in laboratories. Rittié and her research team hope these findings will pave the way for a greater understanding of the skin’s healing process and lead to better targeted therapies – especially for those who experience skin ulcers from diabetes or bedsores.

HAPPINESS DEFENDERS

The act of sweating alone doesn’t ward off bad moods, but a good sweat in the gym or outdoors increases endorphin levels – those feel-good hormones that contribute to a runner’s high.10 Endorphins are related to positive mood and an enhanced sense of overall well-being. Endorphins are related to positive mood and an enhanced sense of overall well-being.11

KIDNEY PROTECTORS

Sweating limits the accumulation of salt and calcium in the kidneys and urine, which can reduce the risk of kidney stones. In addition, more sweating increases thirst, which may lead to greater water consumption. The more water goes in, the less likely it is that kidney stones will form.

A study published in 2013 by the American Society of Nephrology found that small amounts of physical activity and reduced caloric consumption might decrease the risk of kidney stone development by 31 percent.12 Breaking a little sweat on a brisk daily walk can go a long way when it comes to prevention.

HOW MUCH SWEAT IS TOO MUCH?

For the most part, sweating is necessary and healthy. But sweating more than normal may be caused by a condition called hyperhidrosis. Hyperhidrosis occurs when the body sweats unnecessarily, dripping perspiration from the head, feet, palms, or underarms.13 Though it’s not harmful, excessive sweating can put a damper on daily activities and cause added stress, which can lead to even more sweating.

SIGNS OF HYPERHIDROSIS:

• Visible sweat when no physical exertion or excessive heat is present
• Interfering with daily activities (for example, sweaty palms make it difficult to open doors)
• Soft, peeling skin from continued moisture
• Frequent skin infections, such as athlete’s foot or jock itch

TIPS TO REDUCE EXCESSIVE SWEATING:

• Apply antiperspirant (not deodorant) to dry underarms before bed. Sweating is less likely to occur during sleep, and this will allow the skin to absorb more of the ingredients overnight, which provides greater protection during the day.
• Avoid foods and beverages that may cause excess sweating or anxiety. Some of these foods are caffeinated beverages, such as coffee and tea, and spicy foods.
• Wear natural fibers that allow the skin to cool. Loose clothing can also help prevent excessive sweating.
• Learn how to relax during stressful situations. Meditative practices can reduce stress and anxiety, which may help reduce perspiration.
• When all else fails, a dermatologist can prescribe an antiperspirant or inject Botox in the affected areas, which can reduce excessive sweating.

GO AHEAD, BREAK A SWEAT

Offering a natural cooling system and unique healing properties, a little perspiration each day may be what keeps the doctor at bay. Remember to replenish what you sweat out by sipping plenty of water throughout the day and drinking a little more during and after a vigorous workout. 

These "Healthy" Foods Have Way More Sugar Than You Thought

Aside from the occasional birthday cake or candy binge, you might think you're a healthy eater most of the time. But sugar lurks in more than just the obvious places, like candy bars and cupcakes. In fact some so-called "nutritious" go-tos are actually packed with enough sugar to satisfy a mouth full of sweet tooths (er, sweet teeth?), and then some. 

SugarScience, a new initiative from the University of California, San Francisco, along with a long list of partnering health departments across the country, is working to educate consumers about sugar. The information on the site comes from 8,000 research papers and warns against the risks of consuming too much sugar, including liver disease, heart disease, and Type 2 diabetes.

When it comes to sugar, less is usually more. The World Health Organization recommends adults consume a max of 25 grams (or six teaspoons) per day. With the average American getting more than 19 teaspoons daily, it's safe to say that we could stand to cut back a bit. "[The recommended limit] is not very much at all and a hard goal to meet, considering that most of us consume three times as much added sugar as what's recommended," says Julie Upton, M.S., R.D., CSSD.

But it's not always the obvious sugar bombs that add up—here are some sneaky foods to avoid in the grocery aisles.

Yogurt

When it comes to sugar, yogurt can pack a powerful punch. Some kinds even have more sugar than a Twinkie, and low fat and flavored brands, in particular, might contain as much as 29 grams of sugar per serving. That doesn't necessarily mean we have to kick yogurt out of our diets though. When shopping for it, avoid flavored or low-fat varieties, as those tend to have more sugar than plain yogurt. "Look for brands with no more than 20 grams sugar per single serve container," says Joy Bauer, M.S., R.D., NBC’s Today Show diet expert, and founder of Nourish Snacks. "Or buy plain and doctor it up with fresh chopped fruit." You can also add a teaspoon of sugar, honey, or maple syrup so that you control the amount of added sweeteners in your yogurt, Bauer says.

Granola

Sprinkling granola over that plain yogurt can actually add back in the sugar you avoided by swapping out flavors for the original. One half cup can cost you more than 12 grams. Plain, unflavored granola bars are better, but not great, still clocking in at six grams. If you're really craving crunch, replace the granola with a protein-rich nut, like a handful of almonds.

Sports Drinks and Fruit Juice

Think twice before hydrating with a sports drink after a grueling workout. Just one drink can pack five teaspoons of sugar, according to Harvard University. Orange juice is even worse, containing 10 teaspoons, the same as a can of soda. Skip the sugar altogether by quenching your thirst with water next time you hit the gym. If you're not willing to give up juice, Bauer suggests adding in the same flavor of seltzer to drive down natural sugar by 50 percent and give it some fizz.

Salad

Salad itself may be good for you, as long as it's stuffed with a variety of veggies, but it's what you drizzle on top that adds a surplus of sugar. And the seemingly healthy "low-fat" option is often the worst choice, as the fat that gets cut out is often replaced with sugar. So, a two-tablespoon serving of Italian dressing has 2 grams and thousand island and fat-free French have a whopping 6 grams of sugar.

Ketchup

While it's not necessarily a health food, adding a dash of ketchup to your meal isn't as harmless as you may think. Just one tablespoon of the condiment contains a teaspoon of sugar. That's one sixth of your allotted daily amount.

Does this mean we should swear off sugar altogether? No need to panic. It's still OK to indulge in sweet treats and foods that carry natural (and small amounts of added) sugar. "It does mean that we should read food labels and keep tabs on how much added sugar we eat in a day," says Upton.

She also recommends avoiding flavored and processed foods, which are notorious for packing in the sugar. The key is to limit both the amount of sugar that we eat and how often we eat it, says nutritionist Rochelle Sirota, R.D., C.D.N. And Upton suggests learning to recognize the sometimes tricky names for added sweeteners, which include words like "evaporated cane juice" and "dextrin." Steer clear of the food if a sweetener appears in one of the top three listed ingredients, she says.