Sip Smart for a Slimmer Body

July 25, 2016
Lyndall McAlpine

There can be are a lot of misconceptions about beverages when trying to lose weight, let’s go through some of them with some tips on how to reduce sugar intake and increase healthy intake.

1 – Soft Drinks

We should all now know that drinking soft drinks pumps our body full of sugar and artificial additives.  Soft drinks can be acidic as your car battery – not good!!! As well as increased risk of diabetes, Harvard researchers have calculated each additional soda consumed increases the risk of obesity 1.6 times. Here is also a great read on how soft drinks change your body.
  Replace with sparkling water and you will avoid 10 teaspoons of sugars!!!! Add lemon, lime, mint or your favourite fruit – my favourites is Pelligrino with lime or mint. There are great water bottles out that have the compartment for the fruit – wonderful!
 If you just can’t resist that coke just yet, start by adding a dash soda water and keep increasing this each time. Ask for lots of ice to reduce content.

2 – Sports Drinks

A sports drink is not necessary unless you are training continuously for 90 mins or more. They are designed to replenish your electrolytes including glucose, often containing two-thirds or more sugar than soft drinks typically in the form of high-fructose corn syrup (HFCS). So you will just ruin all the hard work have just done of burning calories with exercise. Not to mention most sports drinks are very acidic and something that strong in colour CAN”T be good for you!
  A much cheaper and healthier electrolyte replacement is to add a pinch of Himalayan salt to your water. Unlike processed salt, this natural salt contains 84 different minerals and trace minerals.
Coconut water is one of the highest sources of electrolytes. (I use coconut water with Rev3 sachet for an excellent healthy sport’s drink).

3 – Energy Drinks

Energy drinks are not only high in calories, acidity and can contain dangerous ingredients, they are usually high in caffeine which acts as a diuretic – meaning it will actually dehydrate you leaving you to want to drink more. Read more here 

I really love Usana’s Rev3 – both surge green tea sachet (I love adding this to my shakes for a chai tea flavour) or for those who want more of the red bull feel Rev3 Energy can (I like this for workouts). They are packed with natural energy enhancers including green tea, ginseng, rhodiola, L-carnitine, Co-enzymeQ10, Vitamin B, magnesium complex, are low in sugar. This is a Usana’s Rev 3 Red Bull and other energy drinks

4 – Fruit Juices

Unfortunately, thinking we are doing the healthy thing by choosing a bottled fruit juice is a misconception. Even fresh fruit juices have had the fibre taken out so the sugar content and GI is very high, spiking your blood sugar and being full of calories. One 340ml glass of orange juice has about eight teaspoons of sugar.

When juicing look for vegies for the majority ingredients, it will be packed with nutrients without the sugar rush – my favourite is celery, carrot, ginger with ½ an orange… delicious!!!

Use your fruit juice like a shot of cordial and top it up with still or sparkling water

EAT your fruit! The included fibre in whole fruit will lower the GI level and is still a great nutritious way to hydrate.

5 – Iced Teas

You may think you are choosing a healthy option but commercially bought iced teas can have a whopping 41g of sugar in a 500ml bottle.

 Try making a fruit based herbal tea – T2 has some yummy natural flavoured varieties or experiment with teas like raspberry or ginger. Or just brew your own regular tea and pop in some lemon juice and maybe a touch of stevia, pop it in the fridge to chill and add some ice cubes.

5 – Flavoured Milk & Smoothies

A small 300ml chocolate milk alone has 34g of sugar, not to mention the colouring.

Creamy bought smoothies often have high sugar, yoghurt sweetened sorbets and/or loads of honey included.

 Make an ice cold treat by mixing a teaspoon of cacao powder in a little hot water until dissiolved, then top up with lots of ice and milk, coconut or nut milk. Add a pinch of stevia if you need

 Ask exactly what is in your bought smoothie, ask for only the ingredients you want and add some spinach, avocado (increase satiety) or similar veggie to reduce sugar content.

Go for berries for first choice, they are the lowest sugar content fruit

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