If the idea of subsisting on water as your sole beverage feels beyond boring, however, I have some alternatives that will keep you healthy while also satisfying your desire for some flavor.
WATER WITH SOME TANG OR SWEETNESS:
- Add lemon or lime juice:
- The easiest way to do this is to buy pre-squeezed, organic lemon or lime juice.
- Added benefit: lemon and lime juice are also great detoxifiers.
- Infusions:
- This is a simple way to make your water extra tasty. Experiment with different fruits (strawberry is my personal favorite), mint, or any other flavor that appeals to you.
- If you don’t already have a glass infusion pitcher, these are a couple I like:
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MILK ALTERNATIVES:
Standard cow’s milk has many deleterious effects. In the attempt to “purify” milk, pasteurization has essentially turned milk into a processed food by altering its chemistry. One of the many consequences that results is the body’s inability to absorb virtually any of the calcium present in milk, although our significant needs for calcium are even highly questionable. According to the Physicians Committee for Responsible Medicine, “The countries with the highest rates of osteoporosis are the ones where people drink the most milk and have the most calcium in their diets. The connection between calcium consumption and bone health is actually very weak, and the connection between dairy consumption and bone health is almost nonexistent.”
Additionally, almost everyone is intolerant to dairy to some extent. Issues caused from consuming dairy range from difficulty breaking down milk sugar (lactose), to increased mucus production, hormonal imbalances, a weakened immune system, and increased acne.
- Almond Milk:
- Choose unsweetened original or vanilla
- Coconut Milk:
- Choose unsweetened
COFFEE DRINKS
As you know, typical coffee drinks are loaded with sugar and dairy. If your mornings require a kick-start, below are some better solutions:
- Café Au Lait:
- A café au lait is prepared with half coffee and half steamed milk. A café au lait actually contains more caffeine and less milk than a latte as a latte is made with espresso (espresso is typically about only an ounce worth of coffee, leaving a standard latte with 7 – 15 ounces of milk).
- If possible, choose unsweetened almond or coconut milk.
- If dairy is your only option, make it organic. 2% or even whole milk is fine as long as it’s organic.
- If organic milk isn’t available, make it with skim milk (toxins are stored in fat and conventional dairy will have many toxins you want to avoid).
- If you require some sweetness, add stevia.
- Drip Coffee or French Press:
- If taking it black isn’t your thing, add some unsweetened almond or coconut milk and a touch of stevia, if desired.
- Green Tea:
- Loaded with antioxidants and containing less caffeine than coffee, green tea is a great choice for a mild caffeine fix.
SMOOTHIES
If you are looking for a refreshing, healthy, quick meal, avoid smoothie shops like the plague. When you purchase a typical 16 oz. smoothie, you are consuming anywhere from 40-60 grams of sugar. To give you some perspective, that’s equivalent to eating two Snickers candy bars. To avoid the sugar spike and potential weight gain caused by consuming this junk food in disguise, make your blended beverages at home.
- Homemade smoothie:
- 1 – 1.5 cups unsweetened almond or coconut milk
- 1 cup of frozen strawberries (or other berries, if desired)
- ½ frozen banana and/or ¼ avocado
- 1 scoop protein powder (without any added sugars)
- Use 1.5 – 2 scoops if you’re 160+ pounds
- ½ – 1 TBSP coconut oil or nut butter
- Cinnamon and stevia, if desired
- Bonus points: Add 1 – 2 cups of leafy greens
DIET BEVERAGES
With known side effects ranging from migraines, decreased bone density, weight gain, and poor kidney function, these toxic beverages containing artificial sweeteners are not suitable for human consumption. In recent years, however, some manufacturers have introduced stevia and xylitol sweetened alternatives. There are also carbonated, unsweetened, fruit infused drinks on the market that are able to quench the thirst of those looking for some sweet bubbly. Below are some of my top picks:
- Zevia Soda
- LaCroix flavored sparkling water
- Whole Foods flavored sparkling water
OTHER OPTIONS:
- Homemade lemonade (add lemon juice, stevia and ice to a cold glass of water and stir)
- Unsweetened iced tea (add stevia and lemon, if desired)
WHAT ABOUT JUICE?
That “healthy”, freshly squeezed, 100% pure o.j. you drink in the morning contains about 22 grams of sugar per 8 ounces. When fruit is squeezed to make juice, the fiber is stripped, leaving behind a ton of sugar. To make matters worse, most store bought juices have added sugars and preservatives. When you eat one orange (versus the four that are required to make 8 ounces of juice), however, the fiber from the whole fruit helps prevent your blood glucose levels from spiking so dramatically. The bottom line: DO NOT DRINK JUICE. Flip over any juice bottle, check out the sugar content on the label, and you will better understand why.
With so many yummy options above, you won’t even miss it. If you are craving vitamin C, load up on your veggies and have a piece of fruit.