Battle of the Beverages

• Soda: For routine soda drinkers, cutting out regular sodas can be one of the easiest ways to lose weight! A 12 ounce Coke has 140 calories and 39 grams sugar (almost 10 tsp sugar). Eliminating 1 can of Coke daily over a 1 year period of time would result in nearly a 15 pound weight loss! Can you imagine the excess weight caused by drinking Big Gulps?


• Diet Soda: Remember that while diet sodas are calorie free, consuming beverages (or foods) with artificial sweeteners on a regular basis influences your taste-buds and brain to prefer or crave sweetness. This can backfire and result in an increased intake of other high sugar high calories beverages and foods.


• Caffeine: Stick with decaf beverages. Caffeine causes a drop in blood sugars which can stimulate your appetite.


• Juice and Milk: While 100% juice and non or low fat milk do offer some nutritional value, they also contain about 90-140 calories per 1 cup. Calories received through beverages do not “trigger” the satiety part of brain in the same way that calories received from food does. In other words, drinking a cup of milk does not satisfy hunger as well as eating 1 cup of yogurt, which may lead you to continue eating. So consider that it’s best to meet your calcium and vitamin C needs through foods rather than drinks.
  
• Sweetened Tea and Lemonade: Watch out! Flavored teas and lemonade are loaded with sugar. In an 11.5oz can of Arizona Lemon Tea you’ll get 130 calories and 35 grams sugar (almost 9 tsp sugar) and Lipton Brisk Lemonade is slightly higher! One of these drinks daily is equivalent to 1 additional pound gained each month! Enjoy these only on occasion.


• Specialty Coffee Drinks: Most of us know that lattes and specialty coffee drinks are typically calorie laden. A Grande (16oz) Starbucks Caramel Frappuccino (with whipped cream) has a whopping 380 calories, 15 grams fat, and 48 grams sugar. You’d gain over 2 pounds each month if you chose this drink 5 days a week on your way to work! For savings to your pocket book and waistline choose these infrequently. When you do stop by your favorite coffee shop for a delicious cool drink, order a small (12oz) iced decaf, non fat, sugar-free flavored latte which is only 60 calories, 8 grams sugar, and zero fat!
  
  So you ask, “What should I drink?” Here are some healthier alternatives…


• Water: Need I say anymore! If you don’t prefer plain water then add a lemon or orange wedge. Another option is to buy packets (powder) of True Lemon, True Orange, or True Lime to flavor your water (calorie free without artificial sweeteners). For a free sample click on this link http://www.truelemon.com/sample.cfm.
  


• Flavored Waters (sparkling or non-sparkling): Choose those that have natural flavor essence – they are calorie free but without artificial sweeteners. Try Calistoga, Crystal Geyser, and Perrier.
  


• Fruit Spritzer: For a special treat, make your own fruit spritzer with ½ cup 100% juice like orange, pomegranate or cranberry juice, plus ½ cup mineral water, seltzer water, or club soda. Per 1 cup you only get about 60-70 calories.
  
• Herbal or Green tea: Choose those that are unsweetened and add 1 tsp honey (20 calories), Stevia (a zero calorie sweetener - limit amount/frequency), or lemon for flavor. Green tea offers powerful antioxidants for improved health but also contains caffeine – so keep it to one or two cups per day.
  
  Cheers! I hope you find that fine-tuning your beverage choices is an easy way to shed some pounds!
  
  Are you ready to take the next step? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.