Substantially Reduce Sugary Beverages, Innovate Replacements

Sugar-sweetened beverages contain lots of extra calories and almost no nutrients.  If you are consuming high-sugar drinks (i.e., soda or juice) regularly, over time it can lead to weight gain, which in turn will increases your risk of type 2 diabetes, cardiovascular disease as well as other medical issues. Therefore, it is important to limit your intake of beverages that contain lots of added sugar!

As of now, there are no federal guidelines regarding the amount of sugar you should consume.  However, the American Heart Association recommends that we consume less sugar- no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men.

Flavored coffee: Be aware that the calories from sugar or flavored syrups added to these beverages will add up quickly.

Flavored waters seem to be one of the latest trends. Always check the labels as these beverages often contain added sugars.

Alternatives:

• Add slices of fruit to your water- lemons, limes, oranges, cucumber, melons… or a combination of these or other fruits and veggies.
• Add chopped fruit into ice cube trays with a little water- freeze. Throw those into your water to add some flavor.

Green Tea is another great alternative.  It contains lots of antioxidants, which is great! Drink it hot or cold if you want to sweeten your green tea try adding a little honey!

Seltzer water is a great option choose ones that are naturally flavored or you can add a splash of 100% fruit juice (such as Pomegranate, orange, grape…) to flavor a plain seltzer or just choose plain water it you don’t like the bubbles!

Milk is a great nutrient dense option

• Low-fat milk (skim milk, 1% low-fat milk)
• Milk provides important nutrients: protein, calcium and vitamin D
• Choose a low-fat version to supply fewer calories and less fat
• Keep in mind that flavored milk will provide about 5-6 tsp. of added sugar (per 8 oz. serving)

Note: You do not need to count the naturally occurring sugars found in fruits and milk toward your daily intake of added sugar.

Thirsty? Try One of these 9 Refreshing Alternatives to soda.

Resources:

• Public Health Newsletter, Healthy Drinks https://www.hsph.harvard.edu/nutritionsource/healthy-drinks Accessed November 3, 2017
• Water: How much should you drink every day?  http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Accessed November 3, 2017
• Sugar 101: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WOY94CMrLUQ  Accessed November 2, 2017

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Are You Sabotaging Your Sleep?

We all know how important getting a good night’s sleep is, but sometimes it isn’t so easy to do. It’s possible that you may be unknowingly sabotaging your sleep with what you are eating and drinking.

Foods that hurt sleep:
For all the reasons that we drink coffee in the morning, we should do our best to limit it at night or switch to decaf. Caffeine’s stimulant effects can make it hard to fall asleep. Don’t stop at coffee when looking for caffeine. With the increase in “energy” products, caffeine can be found in a variety of other foods and drinks including tea, soda, bars, chocolate, gum and other candies. It is best to avoid them within a few hours of bedtime. Heartburn and other types of indigestion can also disrupt sleep and tend to get worse when we lie down. Large meals and specific triggers, like spicy or high fat foods, can increase indigestion and make it hard to sleep.

Foods that help sleep:
You’ve probably heard that turkey makes you sleepy, but it is really true? Sadly, no. Even though turkey contains tryptophan, which in our bodies helps with relaxation, eating it won’t help us sleep. The sleepiness we sometimes feel after Thanksgiving dinner is more likely due to overeating – it takes a lot of energy to digest that big meal! What about a warm cup of milk? No real science behind this one either. What may help with sleep, however, is a relaxing bedtime routine. If enjoying a warm cup of milk or a cup of caffeine-free tea helps you to relax, then that could help with sleep, even if it is just the placebo effect.

Other tips for better sleep:
According to the National Center on Sleep Disorders Research, some of these other tips are worth trying. Stick to a sleep schedule—Go to bed and wake up at the same time every day. Avoid caffeine and nicotine. Don’t exercise too late in the day. Avoid alcoholic drinks before bed. Don’t take a nap after 3 p.m. Relax before bed—for example, take a hot bath. Create a good sleeping environment. Get rid of distractions such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. And finally, see a doctor if you have continued trouble sleeping.

RESOURCES:
1. The National Center on Sleep Disorders Research, National Heart, Lung, and Blood Institute of the National Institutes of Health. https://www.nhlbi.nih.gov/about/org/ncsdr/

Written by Jennifer M. Roberts, MS, RD.
July 2017

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Coffee: More than caffeine

Coffee is one of the most consumed beverages in the world, so it seems logical to ask – Is coffee good for us? Some studies show benefit and others don’t. So what is the bottom line with coffee?

Coffee Benefits:
Studies have found evidence that coffee can help protect us from a variety of illnesses. Aside from the obvious caffeine boost, which we like for the pick-me-up, coffee contains other beneficial compounds. A recent study found that people who drank four or more cups of coffee per day may lower their risk of melanoma as much as 20%, possibly due to protection from sun damage. Other studies have found that coffee drinkers have lower risk for other cancers, heart disease and even live longer overall.

Coffee Risks:
While the overall research suggests that coffee has benefits, not everyone responds to coffee or the caffeine it contains in the same way. People with high blood pressure and pregnant women should consider limiting their overall caffeine intake and children should not consume highly caffeinated beverages due to safety concerns. If you tend to get heartburn or migraines it is worth looking at whether coffee (or caffeine in general) could be a trigger.

Bottom Line:
Feel free to enjoy that morning (and afternoon) cup of coffee. Unless you have a specific medical reason to limit coffee or caffeine in general, it seems the potential benefits currently outweigh the risks. To get the most from your coffee, limit the add ins like sugars and syrups that can make the extra calories add up quickly. If you’re not a coffee drinker, you probably don’t need to start for health reasons, but if you do, take it slowly. Caffeine can make you feel a little jittery if you aren’t used to it.

REFERENCES:
1.E Loftfield, ND Freedman,BI Graubard, AR Hollenbeck, FM Shebl, ST Mayne, and R Sinha. Coffee Drinking and Cutaneous Melanoma Risk in the NIH-AARP Diet and Health Study, J Natl Cancer Inst. 2015; 107 (2).
2.Je Y, Giovannucci E. Coffee consumption and total mortality: a meta-analysis of twenty prospective cohort studies. Br J Nutr. 2014 Apr 14;111(7):1162-73
Written by Jennifer M. Ignacio, MS, RD.
May 2015

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