What liquids do you drink on a routine basis? That topic came up on my radar in the last month through several published articles and in conversations with clients, friends, and patients. Why should we care? It can have a huge impact on our health and risks for many health conditions. We all need to assess our intake of:
BEVERAGES. How often do you drink a sugar-sweetened beverage (SSB)? SSBs include soda, “sports drinks,” sweetened iced tea, energy drinks, and fruit juices. If you are like many, you have decreased your consumption of these calorie-laden drinks as documented in an article published last month in the Journal of the Academy of Nutrition and Dietetics entitled Decreasing Trends in Heavy Sugar-Sweetened Beverage Consumption in the United States. Among children, the percentage of heavy SSB consumers declined from 11% to 3%. For adults, the percentage of SSB consumers declined from about 13% to 9%. Public health strategies to reduce intake of sugary beverages appear to be working. Since 7 out of 10 Americans are overweight or obese, assessing calorie intake in fluids is key. And speaking of SSBs, don’t forget the commonly consumed high calorie “dessert” coffees that are massively marketed today. Are you having “dessert” for breakfast? But, diet drinks with artificial sweeteners don’t appear to be safer. I ditched my daily diet cokes years ago, and I’m never going back.
In addition to SSBs, another type of beverage that can add up hundreds, even thousands, of calories a week: alcohol. This last week alone, I had two friends announce that they have totally given up alcohol – – TOTALLY! They realized they had gotten into the habit of regular drinking, and it was affecting aspects of their health. Social functions with alcohol added to the problem. They decided to go alcohol free. How are they feeling? GREAT! Will they go back to having a glass of wine on occasion in the future? Maybe, but for now they are eliminating it from their world. While I do have 2 to 3 glasses of wine per week (except during the 40 days of Lent), if I were struggling with my weight, it would be the first thing to go.
What about water? What’s the safest? A real eye-opener for me was an article published in this month’s November issue of Consumer Reports entitled Your Guide to Safer Drinking Water. They studied the amount of potentially dangerous PFASs (per- and polyfluoroalkyl substances) found in various brands of the most popular bottled waters. I was surprised that these brands contained the highest PFAS: Bubly, Polar, and, highest of all, Topo Chico Natural Mineral Water. My answer to the problem: I’m now avoiding these products. I have a reverse osmosis water filter system in my house, and it filters just about everything out. Jeff and I drink so much water every day, it just made sense for us to consume from the healthiest possible source.
How much water should we take in daily? Common sense tells us there is great individual variation on the amount. Do you sit all day long in an air-conditioned building versus working outside doing manual labor in the summer heat? Especially when outdoor temps are high or you are doing an aggressive cardio workout, water replacement is key. My husband and I have gotten in the habit of starting EVERY day with hydration. We mix a scoop of powdered organic super greens with 16 ounces of water and guzzle it down before our morning workout. We also go through about 16 to 20 ounces of water during our daily workout. Later in the day, we may have a vegan protein shake with 16 ounces of liquid (water or low-calorie almond or macadamia milk). During the day, we also stay hydrated – with water. If you are not urinating every 2 to 3 hours or so during the day, look at your water consumption. If you are on a low calorie, low carb, fat burning, keto type diet, DRINK LOTS OF WATER.
What beverages do you drink on a routine basis? How are they affecting your health? Do they contain calories? Do you need to lose weight? Are you not feeling as good as you would like? Assess your beverage intake. It’s about Living WELL Aware!
WAS THIS INFORMATION BENEFICIAL? If so, forward to a friend, family member, or coworker who might benefit. Have them sign up for ONE MINUTE WELLNESS at www.livingwellaware.com . Jeff and I are completing a comprehensive online functional medicine course for physicians and will be providing valuable information through Living WELL Aware newsletters, webinars, and live presentations. Stay Tuned!
THANKS to the many school districts who have contacted us about wellness training for teachers and for school employees. Virtual and Live options are available. The next trainings for the Adolescent Wellness & Sexual Health Curriculum are scheduled in Temple Texas on November 12 and December 3. Due to the current pandemic, attendance is greatly limited to 20 per session. NOTE: These sessions may be converted to virtual trainings if demand for virtual outweighs live trainings. The new unique 6th grade curriculum will be introduced which includes components for parents and school employees. Private virtual and live trainings at your school are also available. For information and registration for the trainings, contact LWA Adolescent Program Manager Sandy Adair at firstname.lastname@example.org
DOES YOUR SCHOOL or ORGANIZATION NEED A WELLNESS AWAKENING PROGRAM? Have Dr Sulak and Dr Waxman speak to your group – virtually or live.
It’s about Living WELL Aware!
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Discount Codes: Check out www.livingwellaware.com and enter the discount code: LWA10 to receive $10 off my book, Should I Fire My Doctor?, LWA30 to receive $30 off my Living WELL Aware Eleven Essential Elements to Health and Happiness workbook, and LWA15 to receive $15 off my new My Journey to Living WELL Aware. Save by buying all 3 for $79.95 when you input code LWA20.