Most people know that foods high in calories, sugar and unhealthy fats can increase the risk of obesity, heart disease and diabetes. But did you know that some healthy foods can also be harmful in larger amounts?

“It’s true,” says Jacob Wolf, LAc, a naturopathic doctor at University Hospitals Connor Whole Health. “When developing a healthy diet plan, it’s important to remember that more of a good thing is not necessarily better.”

Here are eight foods to consume in moderation:

1. Broccoli & Other Cruciferous VegetablesCruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy are packed with nutrients and help protect against cancer and heart disease. However, they also contain chemical compounds called thiocyanates.

   “When consumed in very large amounts, thiocyanates can block or limit the body’s ability to absorb iodine, a mineral found in some foods,” says Dr. Wolf. “The body needs iodine to produce thyroid hormones, which regulate many functions including metabolism, growth and energy use.” If iodine levels are too low, it can lead to or aggravate an underactive thyroid gland or hypothyroidism.

   If you have a thyroid disorder, limit your intake of cruciferous vegetables to 2-3 cups per week, including those used in smoothies. “Sensitive individuals can further lower their risk by steaming, roasting or sautéing cruciferous veggies to reduce the compounds that affect thyroid function,” suggests Dr. Wolf.

2. CinnamonCinnamon is high in antioxidants and may help fight inflammation and lower blood sugar levels. Some studies show it reduces the risk of heart disease, diabetes and cancer.

   “Cinnamon is delicious and healthy when used in moderation,” says Dr. Wolf. “However, it contains a chemical compound called coumarin, which can cause liver toxicity at high amounts. Some studies also suggest high doses of coumarin can increase cancer risk.” Fortunately, cinnamon is typically used in small quantities. If possible, choose Ceylon cinnamon over the more common Cassia cinnamon, which contains higher levels of coumarin.

3. CoffeeCoffee, in general is a very healthy beverage. It’s full of antioxidants and other compounds that lower the risk of liver disease, type 2 diabetes and neurological diseases.

   “As most people know, regular coffee contains caffeine, a stimulant that can cause insomnia, irritability, muscle tremors and heart palpitations if taken in excess,” says Dr. Wolf. “A maximum of 3-4 cups of coffee a day is generally safe, but some people are more sensitive to the side effects of caffeine. For optimal health benefits, coffee is best enjoyed without added sweeteners or cream.”

4. LiverOrgans meats like liver are rich in iron, B vitamins and choline. However, the high nutrient density means you should avoid eating organ meats too often.

   “One 3-4 ounce serving of beef liver contains over six times the recommended daily allowance (RDA) of vitamin A, a fat-soluble vitamin that is stored in the body. Too much vitamin A can cause vision problems, bone pain, nausea and an increased risk of fractures. A serving of liver also contains seven times the RDA of copper. Consuming too much copper can lead to neurodegenerative changes and an increased risk of Alzheimer’s disease,” says Dr. Wolf.

   “Liver should not be eaten daily,” he adds. “One serving per week provides all the nutritional benefits without the risks.”

5. NutmegLike cinnamon, nutmeg is a popular spice rich in antioxidants and safe when ingested in small amounts. In large doses, nutmeg contains a psychoactive compound called myristicin, which can be toxic.

   Symptoms of myristicin poisoning include seizures, irregular heartbeat, nausea, dizziness and hallucinations. Dr. Wolf recommends that nutmeg be used according to specified recipe amounts to avoid toxicity and serious side effects.

6. NutsNuts and seeds are healthy when eaten in moderation to replace other snack foods like chips and sweets. An optimal daily snack is typically 1-2 ounces with one notable exception – Brazil nuts. They can produce toxic effects after eating just a few nuts.

   “Just one Brazil nut contains up to 95 micrograms of selenium, an essential trace element,” says Dr. Wolf. “The daily recommended amount of selenium is 50-70 micrograms. And the upper safe limit is about 300 micrograms per day for adults, or 3-4 Brazil nuts.” Symptoms of selenium toxicity can include hair loss, digestive problems and memory difficulties, so Brazil nuts should only be enjoyed occasionally and in very small quantities.

7. Omega-3 SupplementsOmega-3 fatty acids are anti-inflammatory, support brain health and reduce the risk of heart disease. Food sources include flaxseed oil, fatty fish (salmon, mackerel, sardines & trout) and walnuts. However, many people prefer omega-3 supplements.

   “It’s important to watch your dosage if you take a supplement,” says Dr. Wolf. “Too much omega-3 can thin the blood and increase the risk of bleeding. This is particularly true for people already taking blood thinners.”

   Omega-3 supplements made from cod liver oil also contain high levels of vitamin A, which can be toxic in large amounts. Dr. Wolf recommends you ask your healthcare provider if omega-3 supplements are appropriate for you and how much you can safely take.

8. TunaTuna is a good source of omega-3 fatty acids and protein. However, because of ocean pollution, tuna may contain high levels of toxins, including methylmercury, which can cause developmental delays in children, vision problems, lack of coordination and impaired hearing and speech.

   Canned tuna is typically a healthier option than large, fresh tuna streaks or sushi. And be sure to choose light, not white canned tuna. It contains much less mercury than other types of tuna.

   “I recommend that pregnant women and children eat little to no tuna.” says Dr. Wolf. “Other nutritious fish options include fresh or canned salmon, mackerel, sardines and trout which are less likely to be contaminated with mercury.”

Click here to view the original article from University Hospitals.

A bill that passed in the marathon session of the Ohio House and Senate could result in teachers paying a lot more for their licenses.

It costs about $200 to renew a teaching license in Ohio, and teachers have to renew it every four years. But the state’s largest teachers union is worried a change made by the House to Senate Bill 117 could boost cost of those licenses by 75%. That change would have provided $4.66 million to the State Board of Education, the agency that deals with licensing.

Ohio Education Association president Scott DiMauro said it amounts to the Senate passing the buck onto teachers. And he said by not allocating those funds, two things could happen.

“You could see dramatic increases in teacher license fees at a time when we are still dealing with a teacher shortage, which is not good at all,” DiMauro said, “or you could see the State Board of Education dramatically cut staff. And what that means is, it slows down the entire licensure process.”

DiMauro noted many teachers have multiple licenses to teach various subjects, so the cost could be a serious burden for them.

“Educators in Ohio deserve dignity and respect for their work to support 90% of students attending Ohio’s public schools, rather than increased licensure fees that will continue to exacerbate Ohio’s growing school staffing crisis by creating one more obstacle to staying in this critically important profession,” DiMauro said.

The OEA is calling on Gov. Mike DeWine and a group of bipartisan lawmakers on the Ohio Controlling Board to fix the problem at its meeting July 8.

Senate President Matt Huffman (R-Lima) said the Controlling Board can approve that expenditure, and it doesn’t need to come in the form of legislation. He said senators have concerns with the cost of teachers’ licenses and with the amount that was allocated by the House.

“I don’t think the teachers fees that are charged, I think they’re consistent, for example, with what Indiana charges teachers,” Huffman said.

K-12 education in Ohio has undergone a lot of recent changes. The two-year state budget passed last year took some power and funding away from the State Board of Education and put it with the newly renamed Ohio Department of Education and Workforce, now under the control of the governor’s office. Before that change the state school board, comprising 11 elected members and eight appointed ones, hired the state school superintendent and made decisions about curriculum and other key issues.

The change is being challenged in court but there are questions about how much the former agency can afford to do on the money it’s now being allocated.

Frappuccinos and Pink Drinks, are they safe for Teens and Tweens? More and more middle schoolers and high schoolers are treating themselves to frappuccinos, boba teas, pink drinks and other specialty beverages. Not only do these sweet, frothy drinks taste delicious, they can make teens and tweens feel more trendy and grown-up.

But are these drinks a healthy choice for young customers? Courtney Batt, MD, an adolescent medicine expert at University Hospitals Rainbow Babies & Children’s, shares more.

Too Much Caffeine

“There are health concerns for young people related to these highly marketable coffee and tea drinks,” says Dr. Batt. “The biggest concern is that the beverages tend to be high in both caffeine and sugar.”

The recommended daily caffeine intake for teenagers is less than 100 milligrams (mg). Some popular specialty drinks contain 300 to 400 mg of caffeine, depending on the ingredients and size. And while some teens find that caffeine helps them concentrate or feel more awake, consuming too much caffeine can have negative health consequences, including increased heart rate, sleep issues and digestive problems.

Sugar Overload

Most specialty drinks are also loaded with added sugars. For example, some Starbucks specialty beverages contain more than 70 grams of sugar in one Grande (16 fluid ounces). The American Heart Association (AHA) recommends children and teens consume less than 25 grams, or 6 teaspoons, of added sugar per day.

“Drinking sugar-sweetened beverages is linked to excess weight, which can lead to a number of long-term health problems, including diabetes and cardiovascular disease,” says Dr. Batt. “Too much added sugar can also cause dental cavities.”

What Fancy Coffee Drinks Don’t Have

Another drawback of sugary, caffeinated drinks is the low level of nutrients they contain in comparison to other foods and beverages. Dr. Batt says that many consumers, including some teenagers, get in the habit of substituting coffee and other drinks for nutrient-rich breakfasts or lunches.

This is particularly unhealthy for teenagers, because foods that are high in vitamins, minerals, fiber, protein, complex carbohydrates, healthy fats and other nutrients are so important to their growth and development.

Caffeine Is Addictive

Specialty drinks are marketed to appeal to teenagers, with seasonal offerings and sugary syrups, slushy textures and a variety of toppings. Once an adolescent begins consuming these beverages, they may find it difficult to stop.

A teen may come to rely on sugary, caffeinated drinks to feel more awake and alert during the day. Some teens may also experience withdrawal symptoms like headaches, fatigue, decreased energy, depressed mood, difficulty concentrating and irritability if they stop consuming them, making quitting or limiting their favorite drinks that much more challenging.

Moderation and Healthy Alternatives

Dr. Batt says it’s ok for most teenagers to have specialty drinks in moderation or as an occasional treat. As a general guideline, for most teens the daily equivalent of 80 to 100 mg of caffeine (an eight-ounce cup of coffee) is ok, while not exceeding the daily recommended 25 grams of sugar.

Parents can help their children limit consumption of these beverages by offering healthier alternatives. For example, water flavored with fruit is a good way add flavor without caffeine, sugar and artificial sweeteners. So are smoothies made with plain yogurt and fruit.

“It’s also a good idea to talk to your kids about the potential harm of these beverages, since many teens (and adults, too!) don’t realize how much caffeine and sugar are in them,” says Dr. Batt. “They may not be aware of the negative health effects of these drinks.”