Sugar Problems

From Dr. L. Lambert: Even if you don’t have a sweet tooth, you still need to be vigilant about the amount of sugar you consume every day. It’s not so much what you sprinkle on your morning cereal as what you eat when you’re noshing on processed foods. From sweetened beverages like fancy store-bought coffee to pasta sauces to breads — and of course, desserts — sugar is in lots of foods we eat.

Why You Need to Worry About Sugar
By A. Klemes, DO, FACE

Of all the things we eat, nothing perhaps does more harm than foods that are awash in sugar. Cakes, cookies, sugar-sweetened beverages like gourmet coffee and sodas come to mind. But sugar is everywhere — in low-fat yogurt and barbecue sauces, in granola, protein bars and canned soup, in canned fruit, smoothies and even spaghetti sauce and ketchup.

Sugar is everywhere because food manufacturers know our bodies crave it. When we consume sweet foods, our brain releases dopamine, a neurotransmitter that plays a role in how we feel pleasure. It also releases opioids, which are associated with addiction. Of course, there are legitimate reasons food manufacturers add sugar: It gives foods flavor, texture and color; sugar preserves some foods; and it balances the acidity of some foods like tomatoes, among other things. And it makes sweet foods sweet.

How Much Sugar Is Okay?
The federal government recommends that Americans 2 years and older limit their sugar intake to less than 10 percent of daily calories. On a 2,000-calorie diet, that’s only 200 calories from added sugar — or roughly 12 teaspoons. Another way to put it: there are roughly 4 grams of sugar in a teaspoon, so 48 grams of sugar is the limit on a 2,000-calorie diet. A 20-oz soda has roughly 65 grams of added sugar. This extra sugar consumption is fueling record levels of obesity and the diseases that come with it: heart disease, hypertension and type 2 diabetes.

Health Consequences of Too Much Sugar: More than 70 percent of Americans are overweight (me included!) or obese. The AHA estimates that the average American consumes more than 60 pounds of added sugar every year. The extra weight is driving an increase in preventable diseases like type 2 diabetes, heart disease, hypertension, sleep apnea and even depression, among other conditions. In particular, sugar may interfere with leptin, a hormone the body produces to regulate hunger. Studies show that sugar may lead to leptin resistance—which can trigger obesity.

Sugar by another name: When you do buy processed food, pay close attention to food labels. Sugar masquerades under many different names, some of which you’re probably familiar with: corn syrup, sucrose and fructose. But there are at least 61 different ways manufacturers indicate sugar on a label. Here are some examples: Corn Syrup, Sucrose; Fructose; Honey; Fruit Juice; High Fructose Corn Syrup; Evaporated Cane Juice; Dextrin; Dextrose; Maltodextrin; Refiner’s Syrup; Sweet Sorghum; Molasses; Maltose; Glucose; Corn Sweetener; Beet Sugar; Barley Malt.

It’s nearly impossible to avoid all added sugar, but if you keep an eye on food labels and prepare more of your own food, you can hit recommended intake targets and eat a healthier diet.

When Dr. Lambert warned me that I was borderline diabetic, I stopped nibbling on dried fruits, chocolate covered almonds, and other deliciously addictive snacks.

Are you seriously avoiding extra sugar?

FREE ON APRIL 21, 22, 23 and 24.

THE MISSING STATUE: Are his statue and chateau worth endangering the life of the impetuous young woman who’s turned his life upside down. https://www.amazon.com/dp/B010FX4OOY/   A Romantic Suspense sent in the Loire Valley and Paris.

This book is a great romance with an excellent mystery.” ~Publishers’ Weekly
This is a wonderfully exciting romantic suspense novel. The characters are appealing and the setting is very romantic, a chateau in the Loire Valley. There is an interesting cast of characters. The plot is full of action and the reader is never sure who is on the side of good or evil.” ~ Romance Studio
Murder, mystery, and intrigue seem to follow Cheryl as she assists Francois on his project. A great contemporary romantic read.” ~Review Your Book
Mona Risk brings old-fashioned romance back into style… full of mystery and intrigue.  I loved Ms. Risk’s injection of humor into the story. A sweet mystery romance you’re guaranteed to enjoy.” ~ Two Lips Review

The Memory of a Dog

“Dogs are often known for their loyalty, intelligence and maybe even their short attention spans. But a study published in Current Biology found that a dog’s memory may be better and more complex than we previously thought.” Global News

I just read an article on Google that couldn’t be more appropriate.

Bosty is a happy dog who loves to play with friends.

He was due for a grooming appointment at the same place where his mommy has been taking him for four years.

Professional dog grooming comprises the cleaning and hygienic care of a dog, including bathing, hair removal, nail trimming and ear cleaning. Good groomers also check for signs of health problems by looking out for swelling, parasites, heat, cuts and thrush. Regular dog grooming helps a dog stay fresh, keep calm and enjoy a coat that’s free of tangles and fleas.

Bosty is always happy to go out, whether walking or riding in the car to run an errand with his mommy.

Today, when the car stopped in front of his usual pet groomer store, Bosty stared through the window and barked. His mommy opened the door for him to jump out. Instead he shook his head, backed up to the other end of the car and cowered on the floor, whimpering and refusing to move. There was no way to make him move from his corner. His mommy gave up and returned home.

It turned out that at his last grooming, the tech cut near his ear by mistake, a tiny cut that must have hurt him, although his family didn’t notice and the store didn’t report it.

Now Bosty will go to a new dog groomer.

FREE on March 19 and 20 (today and tomorrow)

IN TIME FOR CHRISTMAS: A Romantic Comedy: Can Sylvia turn her life and career upside down for Baby Clementine and for James who wants her to stay with him for reasons he has trouble explaining?   https://www.amazon.com/dp/B077B78S4D/

Sweet and Sassy in the Snow

on Count Down Deal 3/24 to 3/29

Spirit me away from icy loneliness, shelter me with warm hugs, and cover me with soft kisses!

Find forgotten (or new) passions in this box set of winter and snow-themed romances by award winning novelists. From Navy aviators to bad boy escorts, lawyers and park rangers to exotic dancers, join our troupe as they battle betrayals and kidnappers, strong emotions and challenging weather to survive and find comfort in each other’s arms.

FAKE FIANCEE:

A sweet Romance and Romantic Suspense

Her German shepherd is her only friend until a senator’s son refuses to take advantage of their fake engagement and teams up with her dog to protect her. https://www.amazon.com/dp/B01NAW3TRE/  

Travel to Kiev, and pray for the Ukrainians

As we follow the terrible news on TV and pray for the Ukrainians, I pulled my picture album and reminisced about my business trip to Ukraine in April 1997.

Located on the Dnieper River. Kiev (or Kyiv) is the capital and largest city in Ukraine with a population of three million inhabitants. It dates back to 560 AD and enjoys an authentic Eastern European culture.

Independence Square (Maidan Nezalezhnosti) is on the historical boulevard Khreschatyky. It is the focal point of the Independence Day celebrations every August to celebrate Ukraine’s breakaway from the former Soviet Republic but it is also remembered for the Orange Revolution of 1994.
The Dnieper  is one of the major rivers of Europe, rising in the Valdai Hills near Smolensk, Russia, before flowing through Belarus and Ukraine to the Black Sea.

As the program manager for a contract in Ukraine, I flew to Kiev with three people from our lab in Ohio, and met with our Belarusian driver, Sergei, who had driven from Minsk, Belarus, with two chemists we previously trained on analytical equipment.

We spent our first evening in Kiev, strolling through the main avenues, discovering the city, and admiring the beauty of the colorful cathedrals with golden domes, churches, statues and monuments.

Marinskyi Palace that serves as the official ceremonial residence of the President. The palace lies on the right bank of the Dnieper River in Kyiv.

Some of you may remember the Chernobyl nuclear disaster in 1986. Two explosions resulted in radioactive dust spread around the area, mainly to Belarus which is at 20 km north of Chernobyl and to Kiev at about 130km south of Chernobyl.

In 1997, my company was contracted by the DOD to equip and deliver a mobile laboratory to a military base in Uman, in Central Ukraine, about five hours away from Kiev. The two GC/MS—gas chromatogram/mass spectrometer—and other smaller instruments we installed would allow the detection and analysis of toxic substances in hazardous waste samples.

After a week of work installing and testing the equipment, I left the staff to continue the training and returned to Kiev to fly back to Munich, and then to New York. For my bad luck it was May 1st or Labor Day in Ukraine and Europe. Little did I know that the big avenues were blocked for a military parade with the President heading it. Sergei and I had to use the backroads. I had the chance to visit St. Sophia Cathedral and a fabulous monastery, but I almost missed my plane.

Kyevo-Pecherska Lavra, is a monastery’s cluster of gold-domed Orthodox churches built on top of a labyrinth of ancient caves. 
Closer view of the green dome church in the monastery.
Motherland Monument on the Dnieper River. We could see it from far away.
Saint Sophia Cathedral is a unique monument of
architecture and monumental art of the early 11th century having the biggest preserved collection of mosaics and frescoes of that period.

Kiev is such a beautiful city. The pastry is delicious and the amber jewelry out of this world. I bought amber necklaces, brooches, bracelets.

Pray for the Ukrainians’ safety and for peace.

HEAL MY HEART is set in Belarus. In a far away country, a baby girl, four little boys, and a handsome doctor may teach Dr. Jillian the true meaning of Christmas.

AMAZON

Travel with Mona, in Train through Switzerland

We flew to Geneva in August, supposedly the warmest month in Europe and landed through dark clouds and pouring rain. My first impression wasn’t the best.

My first sight of the Lake
with the Geneva Water Fountain
Geneva is well-known as the headquarters
of Europe’s United Nations and Red Cross

From Geneva we boarded the train to Zermatt, in southern Switzerland, a mountain resort renowned for skiing, climbing and hiking.

Zermatt’s main street, Bahnhofstrasse is lined with boutique shops, hotels and restaurants, and also has a lively after-ski scene. 
No combustion engine vehicles are allowed in Zermatt. In fact, this Swiss municipality has been free of cars for most of its history. In 1961, the citizens voted to uphold the ban.
After two delightful days in Zermatt, we boarded the Glacier Express Bahnhofstrasse. 
The town, at an elevation of around 1,600m, lies below the iconic, pyramid-shaped Matterhorn peak.
The slopes of Matterhorn present the magnificent beauty of the landscape and nature. You can enjoy skiing, snowboarding during the winter or hiking during the summer.
The Glacier Express train has panoramic sealed windows all the way to the roof. 

A journey with the Glacier Express: The Glacier Express is a direct train from Zermatt to St. Moritz. The train is also referred to as the ‘slowest express train in the world’: the journey takes about 8 hours. There is a good reason for this slow pace: the train squeezes its way through the Alps, through narrow valleys, tight curves, 91 tunnels, and across 291 bridges, allowing us to admire breathtaking views.

In Summer
In Winter

St. Moritz: A tiny Swiss mountain town with a big, glitz-infused name, StMoritz is the winter getaway that made the ski holiday a high-life ideal.

In Summer
In Winter
In winter the lake is frozen and becomes a skating rink

From St. Moritz that was outrageously expensive, we traveled by train to Zurich.

The city of Zurich, a global center for banking and finance, lies at the north end of Lake Zurich in northern Switzerland. The picturesque lanes of the central Altstadt (Old Town), on either side of the Limmat River, reflect its pre-medieval history. Waterfront promenades like the Limmatquai follow the river toward the 17th-century Rathaus (town hall).

A view of the Old Town

A delightful place for children as they enjoy a train ride.

A waterfront promenade

In Zermatt and Zurich, we ate some of the best pastries I’ve ever tasted. Their bread pudding and apple strudel were out of this world.

After a week touring Switzerland, we boarded the train one more time from Zurich to Strasbourg and Paris. But that’s a story for another time.

NEWSLETTER

Reading for February:

NOT READY YET – The Senator’s Family, book 4

NOT READY YET – The Senator’s Family, book 4

They were high school sweethearts in their senior year. The top of the class nerd and the dashing athlete. She helped him with math problems and he helped her shed her bashfulness. In between homework and torrid sex, they shared their goals for a successful future: no marriage, no children, no family, until they realize their dreams.
They meet eighteen years later at a hospital fundraising event. When Ethan Dutton, now a millionaire contractor recognizes the gorgeous Dr. Elyana Matteo, a brilliant pediatric cardio-surgeon, he bets $50,000 at an auction to open the dance with her.
He wants to date her. Elyana has no time for fun. She’s a widow with a teenage daughter and triplet toddlers, and a very busy career. Ethan who’s never taken no for an answer, asks to visit the boys’ daycare center and soon offers to remodel her old mansion. The boys adore him and Elyana falls again under his charm.
But their past threatens to destroy their present…
Can they forgive the selfishness of their youth?
Can they make room for unconditional love?