You know the saying, “You learn something new everyday?” Well, I just learned my something new. I received an email today linking to an article that talked about drinking empty calories which contributes to weight gain as most of you already know. My increased knowledge of the day? — On average, one frozen 12 oz. margarita holds the same amount of calories as a Big Mac. That’s 540 total calories and many people consume them 2 or 3 in a night! Makes you rethink what you’re drinking, doesn’t it? And it made me happy I don’t drink margaritas.

Don’t Drink Empty Calories

Drinking empty calories is common for many people. You don’t really think about the fact that you’re consuming unnecessary calories every time you drink soda, sugary fruit juices, or iced tea. According to numerous studies, if you consume soda on a regular basis (at least a can a day), eliminating it from your diet can help you drop 15 pounds in a year! Though the research wavers on whether or not 100% juice is okay for you, the general consensus is, it’s okay in moderation; water and actual fruit should be supplemented in its place as often as possible.

Take your beverage from over 100 calories to 0 by switching from soda or ginger ale to water with a slice of lemon or lime in it. Spritzers, diluted 100% juices, skim or fat-free milk, coffee, unsweetened green herbal tea, and plain water are all great alternatives to the empty calories of many beverages. Why are they considered empty? Because they don’t fill you up and have little to no nutritional value; in fact many of them can make you more hungry and increase cravings. If the drink is too bitter (e.g. coffee, tea) add your own sweetener and control the amount of calories you put into your drink. The most important thing is to stay hydrated.

How Much Water is Enough?

Water makes up 60% of your body and every day we release some of it through sweating, urination, and bowel movements. The Mayo Clinic website states: “Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.” (continue reading)

How much water should you drink in a day? You’ve probably heard the 8×8oz rule. However, many nutritionists consider this to be inadequate information. Today, the rules have changed. One way to look at it is to drink in ounces, half your weight in pounds. Example: If you weigh 140 pounds, drink 70 ounces of water a day. If you exercise, drink an extra 20 ounces of water during your workout. Also, if you’re pregnant, in training for an athletic event, or recently recovering from an illness, your water intake should adjust as well. Basically, drink enough water so that you don’t ever feel thirsty. Your urine should be as close to clear or pale yellow as it can be. If it’s darker tinged, you are probably not getting enough fluids and should compensate in your diet.

Other Ways to Increase Your Water Intake

Depending on the food you are eating, it can provide around 20% of your daily intake of water everyday. Fruits and vegetables can have a high water amount in them so increase your daily dose of these two food groups. Plus, it’s good for you! Eating pasta, bread, or other grain based foods is good for you but too much greatly increases your calorie intake. Tomatoes, watermelon, strawberries, lettuce, broth based soups, yogurt, and oatmeal are all high in water content and low in calories! Plus many of them also contribute to your daily fiber intake as well. Other beverages also contribute to your daily water intake but remember to stay away from unnecessary calories if possible.

Benefits of Water

Regular hydration is so important for a number of reasons. Water helps you sleep better which in turn increases your energy levels. It also increases alertness levels in your brain. It helps you lose weight by decreasing your appetite. Water also softens your skin and strengthens your hair, giving both a natural glow. Stress is more easily manageable and normal body aches and pains are not as prevalent when water intake is at a healthy level.

As many as 80% of American adults are dehydrated on a daily basis and don’t recognize it. In fact, as you age, your body is less able to tell when you are dehydrated. So get in the habit of drinking water and drinking a lot of it. It’s the best and easiest way to control your weight!

Final Thoughts…

January is almost over. The New Years resolution blog posts will be put on hold as we move into heart health month for February. National Wear Red Day is Friday, February 5th this year. Valentine’s Day is February 14th. Is your heart ready? Help increase your heart health by continuing to exercise and eat healthy. It’s the simplest way to strengthen your heart.

Oral chelation therapy is another way to strengthen your heart. EDTA removes toxins and heavy metals from your blood stream, increasing the flow of oxygen and nutrients from your heart to the rest of your body. Find out more about the heart health benefits of Cardio Renew by contacting us! We’ll answer any questions you may have.

Final Recipe:

Yukon Gold & Sweet Potato Mash (So GOOD! It’s like a highly nutritious dessert)

6 servings, about 2/3 cup each
Active Time: 15 minutes
Total Time: 40 minutes

Ingredients:

  • 1 pound Yukon Gold potatoes, peeled and cut into 1 1/2-inch chunks
  • 1 pound sweet potatoes, peeled and cut into 1 1/2-inch chunks
  • 1/2 cup low-fat milk
  • 2 tablespoons butter
  • 1 teaspoon brown sugar
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Directions:

  1. Place potatoes and sweet potatoes in a large saucepan and add enough water to cover. Bring to a boil over high heat and cook until very tender when pierced with a fork, 20 to 25 minutes.
  2. Drain the potatoes, then mash them in the pot to the desired consistency. Place milk and butter in a small bowl and microwave on High until the butter is mostly melted and the milk is warm, 30 to 40 seconds. (Alternatively, place in a small saucepan and heat over medium until the milk is warm.) Stir the milk mixture, sugar, salt and pepper into the mashed potatoes until combined.

Per serving: 151 calories; 4 g fat (3 g sat, 0 g mono); 11 mg cholesterol; 26 g carbohydrates; 3 g protein; 3 g fiber; 321 mg sodium; 369 mg potassium.
Nutrition Bonus: Vitamin A (190% daily value), Vitamin C (20% dv).