I have had several clients ask about alternative drinks to water. The best way to hydrate is water but if you want something else to drink, opt for water or sparkling water with some fruit slices, or lemon juice added for flavoring.
Q: “What is your opinion on Tonic Waters, Soda Water, Sparkling Waters, and Flavored Water?” -T.N.
A: “Great question! Essentially tonic water has added calories, sodium, and lots of sugar so not a good option. Soda water has no sugar or calories but does has added sodium, flavored water such as crystal light may have added calories and sodium. If you are watching your sodium intake for blood pressure, you will want to watch how many tonic waters, soda water, and flavored waters you have in a day. Flavored waters (especially those with sugar alcohols) can cause intestinal issues such a gas, bloating, and diarrhea if consumed too frequently. I would suggest drinking sparkling water and adding your own cucumber, orange, or lemon slices to it for flavor. Remember that any type of flavored water you buy will likely have preservatives/chemicals added for flavoring making less ideal than water/sparkling water Does this make sense? I have provided a breakdown for you below:
Tonic water: 124 calories per 12 oz, 32 g sugar, 44mg sodium
Soda water: 0 calories per 12 oz, 0g sugar, 75 mg sodium
The holiday season is fast approaching, and for many its become a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can lead a one to two pound gain every year…multiply that times 5 and that is 5 to 10 extra pounds. Don’t let this holiday season undo all the hard work you have done the last year. Learn how to enjoy the holidays with a balance of food, friends and family, and fun. Try these tips to stay healthy and keep added weight off!
Have realistic goals- don’t try to lose weight over the holidays, try to maintain your weight instead
Never go to a party hungry- always eat regular meals and snacks so that you don’t over eat at a party and consume extra calories
Before going to a party, have a small snack such as a salad, vegetables and low fat cheese, or a handful of nuts
Move! Aim to exercise most days of the week, if you are traveling and can’t get to the gym get outside! Go for a walk or jog in the morning for 30 minutes, or break it up into three 10 minute walks or two 15 minute walks a day. (Ask a friend of family member to come and it will be a great chance to reconnect)
Make time to stay active and exercise- exercise not only helps prevent weight gain but it can help with the stress that happens around the holidays
Look before you eat. Buffets can be a quick way to overeat. Look at all the options available on the table, and then fill your plate with mostly vegetables and fruit, and then start with small servings of the less healthy options. You can always go back for more but start out small. When deciding between what food to eat, opt for the ones that you don’t get to have all year
Enjoy your food. Eat it slowly and mindfully. Pause between bites and talk during meals so you are less likely to overeat
Choose drinks carefully-eggnogs and alcoholic beverages can add extra calories very quickly
Opt for diet sodas, light beers, and/or wine
Have a glass of water between each drink to help fill you up
If you overeat at a meal, don’t skip the next meal but eat a smaller portion
When you go to a party or event, always bring a healthy dish that you can have without feeling guilty (i.e. salad, vegetable sticks, fruit bites, and so forth)
If there is a food you really want, let yourself have it! If you deny yourself foods you will likely end up overeating later so its better to just enjoy it (start out with a small piece to start and see if you can be satisfied with that!)
Lastly, make the holidays about being together and not all about eating. Plan active activities such as ice skating, walks, and shopping to spend time together