Why to drink water and not fizzy drinks

One of the things that you can do to keep healthy is to drink plenty of water

So do you drink water rather than fizzy drinks?

I know that often when I recommend to people they should drink more water they think they will find it difficult so I thought a few facts might help.

Did you know that researchers estimate that drinking 2 litres of water a day (about 8 glasses) can increase energy expenditure by about 96 calories per day.

Drinking water about half an hour before meals can also reduce the amount of calories you end up eating. In fact one study showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t drink water

Increasing water intake can help with constipation.

Increased water intake appears to decrease the risk of kidney stones.

But why else is it better to drink water and not fizzy drinks such as coco cola? You might think it is because of the sugar, but it is far more complicated than that, although the sugar is an issue

If you look at any can of fizzy drinks you will see that most have phosphoric acid this can be as high as 2.8 pH (very acidic) and this will trigger a massive emergency calcium (alkaline) flush to balance the acid in your body.

So much calcium is used that it takes 5-7 days to ‘detox’, or restore this precious mineral. And these reactions use a lot of water, so in fact the fizzy drinks are not hydrating your body as you might think.

The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. A severe lack of minerals can lead to Heart Disease (lack of magnesium), Osteoporosis (lack of calcium) and many other diseases. Most vitamins cannot perform their function in the body without the presence of minerals so basically you are preventing your body doing what it needs to do to keep you healthy.

Did you know that drinks high in phosphoric acid can do a great job of cleaning corroded battery terminals, remove rust from metal or toilet bowels? Soda can eat through the liner of an aluminium can so why would you drink it?

Soft drinks steal water from the body. They work like a diuretic which takes away more water than it provides to the body. To replace the water stolen by soft drinks, you need to drink 8-12 glasses of water for every one glass of soft drinks that you consume!

Your body needs 8 – 10 glass of water per day. If you are drinking soft drinks you need to drink an additional 8 – 12 glass. So this would mean you need to drink 16 to 22 glasses of water per day to hydrate and replenish your body’s water requirement.

Of course there is the sugar and the high amount of sugar in Soft Drinks causes your pancreas to produce an abundance of insulin, which leads to a “sugar crash”. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases. This is particularly disruptive to growing children which can lead to life-long health problems.

Soft Drinks severely interfere with digestion. Caffeine and high amounts of sugar virtually shut down the digestive process. That means your body is essentially taking in no nutrients from the food you may have just eaten, even that eaten hours earlier.

Last, but not least, Diet soft drinks contain Aspartame, which has been linked to depression, insomnia, neurological disease and a plethora of other illness. The FDA has received more than 10,000 consumer complaints about Aspartame, that’s 80% of all complaints about food additives.

So my advice is to just drink water;  it is freely available and certainly free of all the problems that soft drinks can cause.

If you want to add some flavour add a slice of lemon and ice cubes and you will find it very refreshing.

Try this for a week and just see how much better you feel!

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Have the water not the Coca Cola

If you want a Pancake try this

As Shrove Tuesday is this week thoughts turn to pancakes which can be a bit of a challenge if you are trying to lose weight.  I have found that cooking the fluffy American style pancakes can be great and are lovely to eat as a family so why not try my recipe.

As you will see from the photo when I cook them they are sometimes different sizes but you don’t have to worry as they just taste as delicious and are filling so a serving like this at 190 calories is great as a treat on the day.

You can make them as a savoury alternative omitting the sugar and add peppers or mushrooms and of course either way they can make a great breakfast.

You can also perhaps think about giving up something for Lent maybe alcohol or chocolate, a short amount of time giving these things up can help to keep you on track in the future if you are trying to lose weight. I will be cutting out chocolate this year!

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Fluffy American Pancakes only 190 calories

RECIPE

BLUEBERRY PANCAKES

Serves 2 (3 or 4 pancakes each)                190 cals per serving

Preparation 10 minutes cooking 10minutes

Ingredients

1 large egg (separated)

25g self raising flour

25g porridge oats

1 tsp sugar

½ tsp cinnamon

75mls skimmed milk

75g blueberries

To Prepare

In a clean bowl whisk the egg white until it is soft and holds peaks.  In another bowl beat the egg yolk, flour, oats, sugar and milk together.

Gently fold the egg white into the mixture with a metal spoon gently keeping the volume

Heat a non-stick small pan and spray with low fat oil. Place a tablespoon of the mixture into the pan to make a small pancake, depending on the size of the pan you can do a few at a time turning when they have puffed up.

Set aside and wrap in a clean tea towel to keep warm while you gently warm the blueberries to serve with pancakes and a sprinkling of cinnamon if you want.

Will make 3-4 pancakes each

You can use other fruit or if you omit the sugar you could make these into savoury pancakes and perhaps add mushrooms or peppers.

Are you addicted to sugar?

We hear so much about sugar these days and how it is bad for us but giving it up or even reducing your sugar intake can be difficult and you can suffer withdrawal symptoms, but it is worth it if you want to be healthy and lose some weight.

It might not be easy!

But here are some tips on coping with sugar withdrawal.

When you first cut out sugar, you crave it, especially if sweet treats were part of your daily routine. You might initially feel tired, feel moody and have headaches but trust me these will pass.

Dealing with Sugar Withdrawal

Nicole Mowbray at The Daily Mail gave up sugar and talked a bit about the withdrawal period, including the technique that helped her most. We tend to view sweets as a reward, and shifting this way of thinking helped Mowbray a lot. She focused on weight loss, but you can also try thinking about the long-term health benefits of quitting refined sugar.

Headaches are a common sugar withdrawal symptom, and one that Mowbray experienced. If your headaches are severe, you can take an over the counter pain medication occasionally to get you through this initial tough part.

If giving up sugar is making you moody and irritable try going for a short walk;  do some cleaning;or a job you have been putting off. This can help, but also you will be doing something positive rather than reaching for the chocolate bar.

You might want to find some alternatives and substitute  a healthy snack and I have included a few suggestions at the end of this blog.

Dealing with Social Situations

When you’re quitting sugar, you start to realize how big a part it plays in social situations.

I think we have all had people saying to us things like ‘oh just have one it won’t hurt you’. If you can it is helpful to say something about the fact that you are trying to eat more healthily and cutting down on sugar but you can also use other tactics such as

I won’t thank you as I am full’ or

‘That’s very kind but I am eating later and don’t want to spoil my appetite

If you find you are given sweet things as a gift with words such as ‘I know you love cake/chocolate etc. so I bought you these’ there are a few lines you can use

That is really kind of you and I do like them and would love to share them with you/group of friends etc.

Or

‘That is really kind of you but I am eating a lot less cake/chocolate these days so will save them for later (this may make people think about alternatives)

If you can get into the habit of doing this and opting for fresh fruit or having a warm drink instead of the sweet treat you will soon find that the withdrawal symptoms will decrease but also more importantly you will be learning new habits.

 Some ideas for a healthier snack 

Packed of Melba Toasts and Triangle of Dairylea or Laughing Cow cheese triangles

A Natural Yoghurt 125 mls

2 Ryvita slices topped with smoked salmon or low fat Philadelphia cheese

1 crumpet topped with low fat cheese

Small handful of mixed nuts

Olives in brine (10)

Nicole Mowbury as featured in the Daily Mail on line

Binning the sweet stuff: Nicole has turned her life around