Artificial sweeteners are everywhere—from your favorite “diet” sodas to that tiny pink or blue packet at your local coffee shop. They promise sweetness without the calories, but are they good for you in the long run? Let’s break it down with facts, examples, and practical tips.

The Good Side of Artificial Sweeteners

1. Calorie Control

One of the biggest benefits of artificial sweeteners is their low-calorie nature. This can be a game-changer for people trying to manage their weight or cut back on sugar. For instance, swapping sugar for aspartame or sucralose in coffee can save hundreds of calories over a week. That’s great if you’re watching your intake.

2. Blood Sugar Management

Artificial sweeteners don’t spike blood sugar levels like regular sugar does. That’s why they’re often recommended for people with diabetes. A study published in Diabetes Care shows that sweeteners like stevia and monk fruit don’t negatively affect blood sugar levels, making them a safer option for diabetic individuals.

3. Dental Health

Unlike sugar, artificial sweeteners don’t contribute to cavities. If you’re sipping on a diet soda instead of a sugary one, your dentist will likely thank you.

The Not-So-Sweet Side

1. Gut Health Concerns

Emerging research suggests that some artificial sweeteners may disrupt gut bacteria. For example, a study in Nature found that saccharin could alter the gut microbiome, potentially affecting digestion and overall health. While these effects are still being studied, it’s worth noting.

2. Cravings and Overeating

For some people, consuming artificial sweeteners can lead to an increased craving for sweet foods. It’s like tricking your brain into thinking, “Where’s the real sugar?” This can result in overeating later.

3. Long-Term Safety Debate

Artificial sweeteners like aspartame have been thoroughly tested, and the FDA considers them safe when consumed within recommended limits. However, some studies link excessive consumption to potential health risks, like headaches or increased appetite. Moderation is key.

Tips for Safe Use

• Stick to FDA-Approved Options: Aspartame, sucralose, and stevia are generally safe when used in moderation. Check labels and opt for sweeteners backed by research.
• Rotate Sweeteners: To minimize potential risks, don’t rely on one sweetener exclusively. Mix it up with options like monk fruit or erythritol.
• Limit Processed Foods: Artificial sweeteners are often found in ultra-processed foods, which aren’t great for overall health. Focus on whole, natural foods.

Natural Alternatives to Consider

If you’re looking for something closer to nature, try honey, maple syrup, or coconut sugar. While they do contain calories, they also offer trace nutrients and antioxidants. Plus, they taste amazing in tea, coffee, or baking.

Artificial sweeteners can be a helpful tool for cutting calories and managing blood sugar levels, but they’re not a magic solution. Long-term use appears safe for most people when consumed in moderation, but potential impacts on gut health and cravings are worth considering.

Ultimately, the best approach is balance. Use artificial sweeteners sparingly, mix in natural options, and focus on an overall healthy lifestyle. Sweet success is all about making informed choices!

What’s your favorite sugar alternative? Share it with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

Do you want to read more but find it hard to make the time or stay consistent? You’re not alone! Reading can feel like a chore when life is busy. But the good news? You can absolutely turn reading into a habit, and it doesn’t have to be boring or overwhelming. Here’s how to do it, step by step.

1. Start Small (Seriously, Tiny)

Big goals are great, but they can also be intimidating. Instead of promising yourself you’ll read War and Peace this month, commit to just 5–10 minutes of reading a day. Even a single page counts! Books like Atomic Habits by James Clear highlight the power of small, consistent actions. Over time, those tiny chunks add up, and you’ll build confidence to tackle longer reading sessions.

2. Pick Books You Actually Like

Life’s too short to read boring books. If you’re forcing yourself to get through something because it’s a “classic” or everyone else is reading it, you’re more likely to quit. Whether it’s fantasy, biographies, self-help, or romance, lean into your interests. Try short stories or graphic novels to ease in—both offer satisfying experiences in bite-sized formats.

Pro tip: Don’t be afraid to abandon a book if it’s not clicking. There’s no shame in moving on to something better.

3. Set Up a Reading Ritual

Consistency is key when building a habit. Attach your reading time to an existing routine, like reading a chapter with your morning coffee, during your lunch break, or before bed. Make it cozy—think comfy chairs, warm lighting, and maybe a blanket. Rituals turn a mundane habit into something you look forward to.

For example, if you want to wind down at night, pair reading with dimmed lights and herbal tea. Over time, this combination becomes an anchor for relaxation.

4. Replace Scrolling with Pages

Let’s be honest: we all spend too much time on our phones. Next time you’re tempted to scroll, pick up a book instead. Carry one with you wherever you go, or download an eBook on your phone for easy access. By swapping 10 minutes of social media for reading, you’ll feel more productive and less overwhelmed.

5. Join a Reading Community

Humans are social creatures, and habits stick better with accountability. Join a book club, either in person or online, where you can share recommendations and discuss what you’re reading. Platforms like Goodreads or Reddit’s r/books offer tons of opportunities to connect with fellow book lovers.

Don’t have time for a formal club? Start small by sharing your reading goals with a friend. Checking in with each other keeps the motivation alive.

6. Celebrate Your Progress

Finished a book? That’s a win! Treat yourself to something nice—a new bookmark, your favorite snack, or even just a happy dance. Acknowledging milestones (big or small) reinforces the habit and makes you want to keep going.

Apps like StoryGraph or Goodreads let you track your reading and set goals. Watching your progress bar grow is oddly satisfying.

7. Try Audiobooks

If reading physical or digital books feels daunting, audiobooks are a game-changer. Listen while commuting, cooking, or exercising. It’s still reading—it just sounds different. Narrators often bring stories to life in ways you might not imagine while reading silently.

Making reading a habit doesn’t mean you have to overhaul your life. Start small, choose books that excite you, and weave reading into your daily routine. Over time, you’ll not only build the habit but also fall in love with the worlds, ideas, and adventures books offer.

So grab a book, get comfy, and dive in. Your next favorite story is waiting for you!

What’s on your current reading list? Share it with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

Let’s be real—most of us aren’t genius-level masterminds or naturally gifted superstars. And guess what? That’s totally fine. You don’t need to be the smartest or most talented person to excel at something. What matters is how you approach challenges, play to your strengths, and build habits that help you shine. Here’s how to make the most of what you’ve got.

1. Outwork the Competition

Talent might get someone through the door, but hard work keeps them in the room. Consistent effort beats flashes of brilliance every time. Think about athletes who train day in and day out—they might not all be the most naturally gifted, but their discipline carries them far. So, embrace the grind and put in the reps.

2. Be a Lifelong Learner

You don’t have to know everything right now, but you do need to be curious and willing to learn. Read books, listen to podcasts, take classes, and seek feedback. Growth is a superpower, and it’s accessible to everyone. The more you learn, the more confident and capable you become.

3. Focus on Your Strengths

You might not be the best at everything, but you’re probably good at something. Lean into your natural abilities and find ways to build on them. Are you great at organizing? Creative? A problem-solver? Double down on what you’re already good at and use that to set yourself apart.

4. Leverage Grit

Here’s the secret sauce: grit. Angela Duckworth, a psychologist, defines grit as passion and perseverance toward long-term goals. It’s about sticking with it, even when it’s hard or progress is slow. Talent helps, but grit ensures you stay in the game long enough to succeed.

5. Ask for Help

No one gets far alone. Surround yourself with people who are smarter or more talented, and don’t be afraid to lean on them. Ask questions, seek mentorship, and learn from their experiences. Being humble enough to ask for help is a strength, not a weakness.

6. Stay Consistent

Consistency is the underrated key to success. Show up every day, even when you don’t feel like it. Small, consistent efforts add up over time. It’s not about being perfect; it’s about being persistent.

7. Adopt a Growth Mindset

Believing you can improve is half the battle. Instead of thinking, “I’m not smart enough for this,” try reframing it to, “I don’t know this yet, but I can learn.” A growth mindset helps you see failure as an opportunity to improve, not a reflection of your worth.

8. Celebrate Progress

It’s easy to focus on how far you still have to go, but don’t forget to acknowledge how far you’ve come. Celebrate small wins and progress along the way. It keeps you motivated and reminds you that you’re capable of growth.

At the end of the day, excelling isn’t about being the smartest or most talented—it’s about showing up, putting in the work, and refusing to quit. You’ve got everything you need to succeed; it’s just a matter of getting started. Go crush it! Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

We’ve all been there: dinner’s done, you’re comfy on the couch, and Netflix is calling. But maybe it’s time to mix things up! Here are 15 fun, productive, and relaxing things to do instead of hitting “Next Episode.”

1. Read a Book

Escape into a good novel or learn something new from nonfiction. Bonus: it’s easier on your eyes than a screen!

2. Cook or Bake

Try out a new recipe or bake cookies. It’s creative, and the tasty rewards are immediate.

3. Go for a Walk

An evening stroll can work wonders for your body and mind. Whether it’s a brisk 20-minute lap around the neighborhood or a leisurely walk to admire the stars, moving your body after dinner helps with digestion and provides gentle exercise to wind down. If you have a dog, this is their time to shine! Walking solo? Plug in your favorite playlist or podcast to make it even more enjoyable. If you’re lucky enough to live near a park or waterfront, take advantage of the scenery—it’s a great way to soak in some nature.

4. Declutter a Space

Decluttering doesn’t have to mean tackling your entire house. Start small: that messy junk drawer in the kitchen, the top of your desk, or even your handbag. For example, sort out old receipts, pens that don’t work, or expired coupons. You’ll feel a little sense of accomplishment afterward, and it’s surprisingly relaxing. Plus, starting with these small wins can build momentum for bigger organizational projects later.

5. Call a Friend or Family Member

Reconnect with someone you haven’t talked to in a while. It’s way more meaningful than texting.

6. Do a Puzzle or Brain Game

Crossword puzzles, Sudoku, or even a jigsaw puzzle can be a relaxing way to unwind and engage your brain.

7. Plan Tomorrow

Taking a few minutes to plan your next day can help you feel more in control and productive. Write out a simple to-do list or prioritize a few key tasks. For example, if you have meetings, decide what you need to prep beforehand. If there’s a grocery run in your future, jot down a quick list to save time. You can also plan something fun to look forward to, like penciling in time for a hobby or a coffee break with a friend. Setting your intentions before bed means less scrambling in the morning.

8. Stretch or Do Yoga

Unwind from the day with some gentle stretching or yoga. If you’re feeling tight from sitting at a desk, try a few forward folds or seated twists to loosen up your back. For a relaxing vibe, child’s pose or cat-cow stretches are perfect. Not into yoga? A simple five-minute stretch focusing on your neck, shoulders, and hamstrings can make a huge difference. Apps like Down Dog or YouTube videos from Yoga with Adriene are great starting points if you want guidance.

9. Journal

Grab a notebook or journal and spend a few minutes writing. This doesn’t need to be a masterpiece—just let your thoughts flow. You might reflect on your day by noting one thing that went well, one challenge, and one thing you’re grateful for. Feeling creative? Doodle, jot down a poem, or brainstorm ideas for a future project. Journaling is your time to connect with yourself, unload your mind, and maybe even spark new ideas.

10. Listen to Music or a Podcast

There’s nothing like music or a good podcast to set the mood for your evening. Create a playlist of calming tunes, or explore new genres—jazz, lo-fi, or acoustic tracks work wonders for relaxation. Podcasts are another great option: try true crime for suspense, motivational shows for a pick-me-up, or comedy for a good laugh. Some popular choices include The Daily, Crime Junkie, or How I Built This. Listening while you cook, stretch, or just chill makes this time feel purposeful and soothing.

11. Try a DIY Project

Make something crafty, whether it’s knitting, painting, or building that shelf you’ve been putting off.

12. Play a Board Game or Cards

Get the family or roommates involved for a little friendly competition. No roommates? Solitaire works too!

13. Meditate

Spend 10-15 minutes focusing on your breath. It’s a great way to decompress and practice mindfulness.

14. Learn Something New

Dive into a new skill or hobby. Apps like Duolingo or YouTube tutorials make it easy to start.

15. Star Gaze

If the weather’s nice, head outside, look up, and take in the night sky. It’s calming and reminds you of the vastness of the universe.

The evenings don’t have to be a Netflix default. Try something new, and you might find a fresh favorite way to spend your downtime. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp

It’s January, and that means we’re all trying to kick off those New Year’s resolutions. Whether it’s hitting the gym more often or magically becoming a morning person, cutting back on sugar is right up there with the most common new year goals.

Quitting sugar might sound like the ultimate health hack, but there’s a lot of misinformation out there. So before you embark on a 30-day no sugar challenge to kick off the new year, let’s break down five common myths about sugar and what you really need to know.

Myth 1: All Sugar Is Bad

Not all sugar is created equal. Naturally occurring sugars in fruits and dairy come with essential nutrients like fiber, vitamins, and minerals. Cutting out these foods because of their sugar content deprives you of their health benefits. The problem lies with added sugars found in processed foods, which lack nutrition and add empty calories​

What to do instead: Focus on reducing added sugars like those in soda and candy, but don’t fear an apple or a glass of milk!

Myth 2: You Should Avoid “Natural” Sugars Like Honey

Honey, maple syrup, and coconut sugar may sound healthier, but your body processes them similarly to table sugar. They’re still sources of added sugar and calories, even if they seem more wholesome​

What to do instead: Treat these “natural” sugars as you would regular sugar. Moderation is key!

Myth 3: Quitting Sugar Will Solve All Your Health Problems

Cutting sugar can help reduce your calorie intake, but it’s not a magical cure-all. Conditions like diabetes or chronic inflammation involve a range of factors, including genetics, overall diet, and lifestyle choices. Sugar isn’t the sole culprit behind these issues​

What to do instead: Focus on balanced eating, exercise, and addressing all aspects of your lifestyle rather than demonizing sugar alone.

Myth 4: Artificial Sweeteners Are the Perfect Substitute

While low- or no-calorie sweeteners might seem like a great alternative, they can backfire. Studies show they may increase cravings or lead to compensatory overeating. Plus, their long-term effects on health aren’t fully understood​.

What to do instead: Use artificial sweeteners sparingly. A little sugar might be better than overloading on alternatives.

Myth 5: Sugar Is Only in Sweets

Less than 10 percent of our total daily calories should come from added sugars but sugar sneaks into many unexpected foods, like condiments, bread, and sauces. In fact, 75 percent of us are eating too much sugar. Ignoring these hidden sources can sabotage your efforts to cut back​. 

What to do instead: Read food labels carefully and look out for added sugars in savory items. Small changes can add up!

Quitting sugar doesn’t mean swearing off everything sweet or natural. It’s about making smarter choices, being mindful of added sugars, and finding balance. Remember, it’s okay to enjoy a cookie now and then without guilt!

Goodluck in kicking off your health goals for the year. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp