Healthy Spring Sips (Beverages)

Passion fruit herbal tea bags steeped and chilled

Have you ever thought about the amount of added sugar that you are consuming per day? Most tend to think in terms of sugary snacks and candies; however, many don’t realize just how much added sugar (and calories) are in their favorite beverages. Extra flavor syrups in your coffee, sports drinks, sweetened teas, and sodas, can all add up throughout the day. High added sugar intake can lead to an increased risk for obesity, Diabetes, Heart Disease, cavities, and more. The American Heart Association recommends an added sugar threshold of no more than 100 calories per day (6 teaspoons or 24g of sugar) for women and no more than 150 calories (9 teaspoons or 36g of sugar) for men. The average American consumes more than double the average intake. One thing to note is that whole fruit (fresh, frozen or canned with no-sugar-added) is not included in this added sugar limitation since whole fruit is also packaged with nutrients and fiber and research shows it can prevent the diseases mentioned prior. By taking charge of your health and limiting added sugars you can reach your goals, whether they are related weight loss or disease prevention.

Reading food labels is one way to start monitoring your added sugar intake. Look at the ingredient list to ensure that sugar is not one of the first few (3-4) listed. Ingredients are listed on the package in descending order by weight, which means that the largest quantity appears first. Look at the sugary beverages that you currently drink and think about how you can swap them for something healthier. Instead of lemon-lime soda, try unsweetened seltzer water with freshly squeezed lemon. Instead of sweetened tea, try brewing your own herbal tea bags and serving over ice. Instead of sugary sports drinks with artificial ingredients, re-hydrate with whole fruits like watermelon or simply water. Also, try carrying around a reusable water bottle and refill it throughout the day to help boost your overall fluid intake. Flavor water up with lemon, lime, or orange wedges or try a fruit infused recipe below!

Fruit Infused Water Recipes (for 1 large pitcher)

-Strawberry Kiwi Cooler → 3 cups halved strawberries + 3 kiwis, sliced + 2 lemons sliced + Ice water

-Berry → 2 cups raspberries + 2 cups blackberries + Ice water

-Cucumber → 6 mint leaves + 2 cucumbers, sliced + 4 limes, sliced + Ice water

-Basil Berry → 2 cups strawberries, halved + ¼ cup fresh basil leaves

**Be sure to gently squish and muddle your ingredients to release the most flavor

Leave a comment and let me know what your favorite recipe or beverage is that is also low in added sugars!

Common Weight Loss Issues

Being a dietitian, I get a ton of clients who are trying to lose weight. I would say 90% of them have tried some sort of diet before (most being a short-term crash diet type) and about 80% ended up gaining back the weight they lost (plus some). Losing weight and changing your eating habits is not easy. Anyone who says that it is is either lying to you or trying to sell you a supplement (and also lying to you)! It takes a lot of hard work and dedication to change your diet and really stick with it.

Most people that approach me about weight loss are facing the same questions: what should I do, how should I do it, and how long will it take! For starters, DO eat more fiber (fruits, veggies, whole grains). One of the first things I ask any client or potential client is, "What do you eat during a typical day?" Almost none of them are eating enough fruits and vegetables. I would say the average is 1-2 fruits and 0-1 veggies per day. Fruits and veggies are packed with fiber and nutrients. Add fresh fruit to your cereal, add a side salad to dinner or pack some hummus and veggies. There are tons of ways to add in the fruits and veggies, it just takes a little planning and effort.

Limited water intake is another huge issue I see with clients trying to lose weight. Most Americans are just not drinking enough water. It's usually high calorie beverages or little to no fluid at all! For those of you who hate the taste of water, try seltzer water or adding fresh fruit to plain water. I love the combos lime, mint, and cucumber or strawberry basil.

Healthy food tastes bland. Ever heard that statement before? I get it all the time! "I can't eat healthy because healthy food just doesn't taste good." Another favorite of mine is, "I hate fruits" or "I hate vegetables." First off, make the healthy food taste better! Most people think you need to steam vegetables and not add anything else. Think again! Add some lemon, herbs, spices, etc. Roast your veggies! Make a fruit smoothie! Try a new recipe! Healthy food only tastes bland if you make it that way. Get creative in the kitchen and don't be afraid of trying new things. Side note here, don't think that you need to cook everything from scratch or use only fresh options for a meal to be healthy. I love using frozen veggies instead of fresh because they are way more convenient to use and I don't have to worry about them going bad quickly.

Try not to fool yourself when you are trying to lose weight. I don't know how many clients say to me they are so frustrated with their lack of weight loss and they just want to give up. Had it not been for me (or someone else pushing them along) they may have just walked away from it all. Again, honest moment to yourself, are you really trying that hard? Did you go overboard with the weekend festivities? Are you sleeping enough? Drinking the right kinds of stuff? Eating the right foods? You get where I am going here. I would say 99% of the time, there is ALWAYS something more you can do if you feel like your weight-loss just isn't going the way you planned. Take the time to assess what you are eating and drinking and what your activity looks like. Also, when you start to change your eating habits, don't expect to see the pounds melting off of your body in 1 day or even 1 week! I always say to my clients, "You didn't get to this point overnight." A good weight-loss goal is 1-2 pounds per week. Any more than that and I question whether or not your eating enough and if it is another one of those "fad diets."

So to sum this all up, be honest with yourself and take the time to really change those habits for the long-haul and finally get off the weight-loss, weigh gain wagon!

5 Tips for a Healthier Holiday Season (Halloween Edition)

We are coming up on that time of year full of holiday fun and FOOD!  It is totally fine to indulge a little throughout the holidays (I mean what fun would it be if you didn't); but you don't need to go all willy nilly and toss aside all your healthy habits until January. We are coming up on Halloween, so here are 5 tips for keeping your Halloween a tad-bit healthier!

Tip #1: Don't Buy It!
Can't keep Halloween candy in the house without breaking into the bag? Don't buy it until it is very close to the 31st. Also, try buying candies/treats that you don't like. I mean if you buy some candy corn and hate it; chances are your not going to be found snacking on it. If you do buy candy you like, get the miniature sized ones.

Tip #2: Hide It!
If you come home hungry and the first thing you see is that bowl of Halloween candy, do you really think you can bypass that for veggies. I think not. Don't even tempt yourself. Put extra candy away in cabinets, behind other food items. Give yourself a barrier!

Tip #3: Don't Leave on an Empty Stomach!
Whether you are going to a Halloween party or out trick-or-treating with the kids, eat something before hand! If you go out on an empty stomach, your making it that much harder to choose healthy options. Have some veggies and hummus, apple and peanut butter, or a Greek yogurt with chopped nuts. Basically, you are trying to balance what you eat with a little protein, carbohydrates (fiber), and a vegetable.

Tip #4: Drink Water!
Apple cider, mixed drinks, pumpkin beers, etc. All of these holiday drinks tend to be loaded with empty calories and tons of sugar.  Swap in 1 glass of water between drinks. Or try an unsweetened mixer instead of a sweetened one. Go for a lighter cider. Ha that rhymed :) Now, I'm not saying that you can't have them, but be sensible about it.

Tip #5: Keep Moving!
Did you have a large dinner? Did you overindulge in Halloween candy? Drink too much at a party? Instead of sitting around thinking about it, do something about it. Get out there and move. You can take a walk, go to the gym, do a workout video, etc. Not only will you be burning calories and getting your metabolism going, but also improving your mood and energy level.

Hope you found a tip in here that will help you as the holiday season gets rolling!

Water Intake

Women, are you getting in your 9 cups of water a day? Men, are you getting in your 13 cups of water a day? That sure does seem like a lot of water! The Institute of Medicine determined those levels to be adequate for the body to maintain its high level of functioning. Every day you lose water through perspiration, breathing, urine, and bowel movements. It's no wonder we need so much!

Water makes up about 60% of your body weight. Every system in the human body relies on water for it to function properly. Water flushes toxins out of vital organs, carries nutrients to cells, provides a moist environment for nasal cavities, keeps your body at a normal temperature, and lubricates and cushions joints.

Before you start to guzzle down 9-13 cups of water, look at what you are eating. About 80% of our intake of comes from drinking water and the other 20% comes from food. Some foods with high water content include lettuce (95%), watermelon (92%), broccoli (91%), and apples (84%). There are many other foods with a high water content; however, you will find most of these foods to be fruits and vegetables.

Do sugary beverages count as fluid? Yes, they do count towards your overall fluid intake. They will keep you hydrated; however, they are full of added sugars and calories with little to no benefit for your health. I've heard many people say that they don't like the taste of water. My suggestion is to try water with a splash of lemon or another citrus fruit. Also, you could do half sugary drink and half water (if you can't let go of your juices or power-ades). Experiment and see what works best for you.

Two additional benefits of water are that it's calorie free (great for weight control) and it's free (from the faucet of course). Bottoms up and healthy drinking to you!