Maybe I’m old fashioned, but I still enjoy a tall glass of ice water, an iced tea in the summer, a cup of coffee sans sugar every morning, and a cold beer or nice glass of wine when I go out for dinner. To me these are some of the basics of beverage selection. However, looking through the aisles of a supermarket, drug store, etc, you are bombarded with tons of beverage choices, from regular old sodas to high-end energy and “health” drinks, with prices in the double digits.
Coffee/tea shops are on every corner masquerading high-calorie, high-sugar drinks into our lives, many with drive-thru options in the suburbs. Often these drinks are consumed between meals, so the hundreds of calories don’t seem to count towards our daily requirements. But they should! Even vending machines sell beverages as much as, or more than their partner snack food items. Like you need a sugary drink to wash down your sugary snack!
And good luck finding a clean, working, water fountain these days. Luckily I have noticed an uptrend with bottled and purified water coolers that dispense “free” water. A health conscious and environmentally friendly option would be to stick with water at home or restaurants; carry a re-usable water bottle with you if you will be out for long periods of time; and to limit purchases of cans, cups and bottles.
How do you sort out what is good for you and what is just a waste of your money and a tax on your waistline?
Let’s start with my favorite ingredient to discuss (especially in regards to drinks) – sugar. We all know by now that too much sugar is not good for you. It can lead to weight gain, heart disease, diabetes, and many other ailments. Added sugar comes in many forms with names that include fructose, sucrose, corn syrup, HFCS, (just look for words that end with “ose” or “ase”).
And what about “diet” drinks?
Well you’ve probably heard about this too; they often contain artificial ingredients, which studies show may actually cause weight gain, lead to cancer, and decrease your sensitivity to sweets so you crave more sweets. Does eating a large meal consisting of fried foods, sweets and processed meats while drinking a “diet” soda actually cancel out the effects? Absolutely not! Save your calories for your foods and the occasional “treat” if you really enjoy it. Over time you may not be as interested in the taste or “habit” of having a drink. You may even have more energy and less of the highs and lows connected with quick sugar.
Have you thought about doing a cleanse or detox?
I believe it could be good to give your insides a mini rest every so often. People often do either once a quarter, or twice a year, but for short periods of time, and in moderation. This could mean 3 days for some people or 1 day for others, 2 out of three meals for 5 days or a weekend detox routine. This does not mean starvation! The choices depend on your current health status, your goals, and your everyday activities. Benefits can include a quick weight loss (usually from water weight which returns), de-bloating, more energy, and a re-setting of your hunger cues and cravings.
Many cleanses or detoxes will include pure fruit and vegetables juices. Some include supplements, protein powders, and broth, consuming veggies like cucumbers and celery, and herbal tea; and will encourage drinking lots of water. Many exclude caffeine, alcohol, added sugars, grains, gluten, dairy, and animal products.
What type of drinks can be loaded with sugars and should be avoided or consumed in moderation:
Sodas, coffee drinks, milkshakes, mixed alcohol drinks like coladas, sangria, and margaritas, smoothies, slushy’s, energy drinks, sports drinks, iced tea, lemonade, punch, and even natural fruit juices.
Drinks without the sugars: water (see list below for infusion ideas), unsweetened iced tea, seltzer, coffee, tea.
Don’t forget all calories count. If you take in 700 calories in a coffee drink every afternoon, or 100 calories with your coffee every morning, then you’d have to burn that off or consume less food to prevent weight gain. If you drink a high-sugar drink, the sugar goes quickly into your bloodstream, which can cause a spike in your blood sugar, even if you do not have diabetes, and a strain on your pancreas to pump out extra insulin.
Just a quick note on snack bars... I love them for their convenience, but am concerned with how many ingredients that I can’t pronounce can be added. I usually choose a fruit/nut or a protein/fiber variety given the choice, but hands down, I feel more satisfied and healthier eating a natural snack or homemade snack (see below).
What made you smile today?
I read an article last week by Jori Lichtman, and was intrigued by this concept. Instead of asking someone you run into, “How are you”, where we usually get the standard, “I’m Good” or “Busy”, try “What made you smile today?” I was saddened to try this out last weekend to 2 people; one said he was waiting till a party later that night, the other said nothing yet and it was around 3 pm on a beautiful sunny day.
Is it good that we are so busy? Wouldn't it be nicer to say we are full, our lives are full, and our hearts are full? We pack so much into our days to prevent being bored, lonely, or stuck. We lose time for ourselves, our family, our homes, our hobbies. If we can all stop being so busy we can relax and enjoy what life has to offer and smile along the way. We can be thankful if we are not going to the hospital to visit a sick relative, working a second job just to put food on the table, or looking for new housing because we can’t make the rent this month. If we can define ourselves by who we are and what we are about, rather than what we do, we may make some deeper connections and improve our health and wellness.
My life is full. What made you smile today?
Carena Lowenthal
RECIPES
Fruit Infused Water
Try out these delicious combinations – just place a little bit of the fruit in a large container of water and let it infuse throughout the day.
- Orange
- Kiwi, Raspberry
- Mint, Blueberry
- Lime, Lemon
- Cucumber
- Strawberry- Basil
Blackberry Whiskey Lemonade
- 12 ounces fresh blackberries
- ½ cup sugar
- 7.5 ounces whiskey
- 7.5 ounces lemon juice
- 1 large rosemary spring
- Sparkling wine or seltzer as desired
Almond Chocolate Chip Cookies
- 3 cups Bob’s Red Mill * Natural Almond Meal
- 1 teaspoon baking soda
- ½ tablespoon sea salt
- ¼ cup coconut oil
- ¼ cup maple syrup
- 1 whole egg
- 2 egg whites
- 1 teaspoon vanilla extract
- 1 cup dark chocolate chip (or substitute dried cranberries)
- ½ cup toasted sliced almonds
- ¼ cup dried coconut flakes (optional)
