Day-to-day routines can be so hectic and exhausting, that you're too tired even to think about what comes after a hard day's work. Often times, the temptation is to pop open a can of energy and hope it helps you get more done throughout the day. However—as popular as they’ve become—carbonated, energy and sports drinks are notoriously full of sugar and caffeine, two unhealthy things that your body doesn’t need. Your body may crave them if it is used to consuming them, but they do more harm than good to your overall wellbeing.
One survey shows that Americans are gulping down approximately 50 gallons of soft drinks per year, and on average, nearly 20 percent of calories that a person obtains are from beverages. That’s roughly two 12-ounce cans of Coca-Cola per day. So how bad can a couple cans of pick-me-up be?
Calories in Liquid Form
Studies suggest that our brain doesn’t register calories in liquid form as they would with solid food. For example, a 400-calorie glass of orange juice doesn’t register an “I’m full” response from your brain like a 400-calorie hamburger would. In other words, liquids do not satisfy our appetite the same way that solids foods do, and we are left feeling just as hungry as when we first started drinking. Moreover, since most energy and sports drinks are loaded with sugar and lack fiber, your brain has an even harder time registering a sense of satiation.
Children Are What They Drink
According to David Ludwig, M.D., a Harvard researcher, the odds of a child becoming obese increase by 60 percent with each additional serving of sugar-sweetened drinks they have per day. Yet, children have started drinking soda at a remarkably young age, and typically, consumption increases through young adulthood. According to the U.S. Department of Agriculture, 56 percent of 8-year olds consume soft drinks daily, and a third of teenage boys drink at least three cans of soda per day. On average, adolescents get 11 percent of their daily calories or 15 teaspoons of sugar from soft drinks. Soft drink consumption in males and female teens is two to three times the consumption of milk, which is a much healthier alternative. Unfortunately, while milk consumption continues to decline, carbonated, energy and sports drinks continue to climb.
Portion Distortion
One reason for the increasing consumption of sugar-sweetened drinks is that the beverage industry has steadily increased its container sizes. In the 1950s, a six-ounce bottle was the standard serving. In the 1980s, bottle size increased to 12-ounces, and now those bottles are being replaced by 20-ounce ones. Most of the drinks purchased today contain two more servings per container, yet most people gulp it down in one sitting.
Tips to Drink By
Save yourself some calories by drinking more spring, filtered or sparkling water. For a twist, add limes, lemons or flavored Stevia to your water. (Stevia is a natural, calorie-free sweetener). Water is a natural energy booster.
Look for 100 percent fruit juice rather than flavored drinks that have added sugars. But, be careful of serving sizes. Limit consumption to one or two four-ounce drinks per day.
Ease yourself down from whole milk to low-fat or fat-free milk.
Be sure to carefully read labels. Most of the advertising on the front of the package is designed to attract your attention. Check the nutritional fact panel for serving size and ingredients. Most drinks contain two servings or more per bottle and are loaded with refined sugar and artificial flavorings.
Do NOT make assumptions! Bottled tea and coffee drinks are also a hot new trend. While regular tea contains no calories, most bottled teas are loaded with sweeteners and calories. All those popular coffee drinks also hold a bombshell of excessive calories.
Do NOT let the smoothies fool you! Touted as a healthy drink, fruit smoothies pack a powerful calorie punch. Some smoothie drinks can reach levels of 500 calories or more with six to 10 teaspoons of sugar per drink.
Cocktails and calories can add up quickly if you’re not paying attention. One fruity cocktail can load you up with 500 calories or more. Also, alcohol dehydrates your system causing you to drink more, and if that wasn’t bad enough, we tend to consume more calories when drinking alcohol during a meal.
If the temptation to pick up that energy or soft drink is still strong, there is a new emerging category called “function” drinks that have begun to hit the market. Function drinks are touted to have special capabilities, such as cleansing or calming the body. Most of these drinks are nothing more than glorified sugar drinks. However, there is one company that delivers enough active ingredients in the beverage to make a difference--Function Drinks™. Function Drinks are physician-developed and 100 percent natural. (Please note that some of the drinks are not designed for children because they may contain caffeine.).
So take a look at your fridge. And start the process of eliminating those unhealthy drinks and stocking some healthy ones. Your body will thank you.
By Janet Little CN
Thursday, April 10, 2008
Monday, April 7, 2008
Training for my frist Triathlon
First, forgive me for not starting out on this blog segment which an explanation as to why I’ve decided to begin blogging in the first place.
Working for a large natural food store, Henry’s Farmers Market, I come in contact with literal hundreds of people, discussing and answering questions about nutrition and supplements. So I thought that maybe I can help even more people by posting some of my experiences.
Why a TRI:
I’ve ran numerous 10k’s, half-marathons, and some full marathons but about four years ago I’ve wanted to give a triathlon a try. I looked at the Tri magazines, bought some tri books, looked on-line for information, went to a tri club meeting and thought, wow – this looks great.
Little background:
About four years ago, for my birthday, my husband bought me a road bike so I could train for a triathlon. I rode the bike about five times and then it sat in the garage, dust- laden and all. You see, I realized while riding my bike, the few times I did ride it, that I didn’t know how to change the tire, I couldn’t get the gears down properly, and the pedal clips were incorrectly place so I could hardly get out of them in time before falling over. Hence, that’s why the bike sat in the garage - I was afraid of it.
And swimming? I took a few classes at the YMCA to improve my stroke but once I started thinking of swimming any long distance, drowning and gasping for air was all I could imagine.
January 2008:
As with the beginning of every year, I too made my New Years Resolutions. But it wasn’t to try a TRI. Not until a couple of weeks into January I received a flyer from the Leukemia & Lymphoma Society inviting me to join Team In Training. And wouldn’t you know it, one of the events was an Olympia Distant Triathlon – Sign me up baby!!!
A word on training for a cause:
If you ever wanted to test your physical limits, train yourself as hard as you can, then I suggest: Do it for a cause. Personally, I’ve always been thankful for the blessings that I’m physically able to move, walk, run, swim and so forth, and to be able to do what I enjoy doing and help someone less able, well it make me feel all warm and gushy inside that I can help someone.
Also, let me tell you, there are times when the last thing I want to do is to go to practice. I literal drag myself there. But once I start, and I’m with my team members – it really feels good.
Final word:
If ever you’ve wanted to challenge yourself, get in shape, or have the opportunity to meet a great bunch of people, then let me suggest: find a cause that’s important to you and join up. They have “Race for the Cure,” “The 3 Day Walk,” you name it, it’s out there.
So I hope you will follow me through my training and consider giving it a TRI yoursel
Working for a large natural food store, Henry’s Farmers Market, I come in contact with literal hundreds of people, discussing and answering questions about nutrition and supplements. So I thought that maybe I can help even more people by posting some of my experiences.
Why a TRI:
I’ve ran numerous 10k’s, half-marathons, and some full marathons but about four years ago I’ve wanted to give a triathlon a try. I looked at the Tri magazines, bought some tri books, looked on-line for information, went to a tri club meeting and thought, wow – this looks great.
Little background:
About four years ago, for my birthday, my husband bought me a road bike so I could train for a triathlon. I rode the bike about five times and then it sat in the garage, dust- laden and all. You see, I realized while riding my bike, the few times I did ride it, that I didn’t know how to change the tire, I couldn’t get the gears down properly, and the pedal clips were incorrectly place so I could hardly get out of them in time before falling over. Hence, that’s why the bike sat in the garage - I was afraid of it.
And swimming? I took a few classes at the YMCA to improve my stroke but once I started thinking of swimming any long distance, drowning and gasping for air was all I could imagine.
January 2008:
As with the beginning of every year, I too made my New Years Resolutions. But it wasn’t to try a TRI. Not until a couple of weeks into January I received a flyer from the Leukemia & Lymphoma Society inviting me to join Team In Training. And wouldn’t you know it, one of the events was an Olympia Distant Triathlon – Sign me up baby!!!
A word on training for a cause:
If you ever wanted to test your physical limits, train yourself as hard as you can, then I suggest: Do it for a cause. Personally, I’ve always been thankful for the blessings that I’m physically able to move, walk, run, swim and so forth, and to be able to do what I enjoy doing and help someone less able, well it make me feel all warm and gushy inside that I can help someone.
Also, let me tell you, there are times when the last thing I want to do is to go to practice. I literal drag myself there. But once I start, and I’m with my team members – it really feels good.
Final word:
If ever you’ve wanted to challenge yourself, get in shape, or have the opportunity to meet a great bunch of people, then let me suggest: find a cause that’s important to you and join up. They have “Race for the Cure,” “The 3 Day Walk,” you name it, it’s out there.
So I hope you will follow me through my training and consider giving it a TRI yoursel
Sunday, April 6, 2008
Ask The Nutritionist:
Have a question? Please post your question here.
Also, if you'd like to add your comments to the question or answer, please feel free to do so
Cheers,
Janet Little CN
Also, if you'd like to add your comments to the question or answer, please feel free to do so
Cheers,
Janet Little CN
Wednesday, April 2, 2008
As Seen On TV
If you'd like to view my TV segment on Spring Green Cleaning, go to:
http://video.nbcsandiego.com/player/?id=235785
http://video.nbcsandiego.com/player/?id=235785
Spring GREEN Cleaning
Going Green Cleaning
By Janet Little
Choosing household products that do not contain hormone-disrupting chemicals may benefit your health and the health of your family. While a good scrubbing for your home is important, we all know that cleaning is an often tedious chore. Did you know cleaning your home can be dangerous to your health as well? Cleaning often involves the use of potentially harmful products, which can be toxic, corrosive, irritating and flammable. Every time you use a cleaning product, you are absorbing its contents into your skin and breathing it into your lungs. Your kids and pets can be negatively affected by cleaning products as well. Any product carrying the words CAUTION, WARNING, DANGER or POISON is harmful to living things and should be avoided.
What’s in your Cleansers?
Phosphates:
Found in dishwasher tablets, when they reach waterways they cause algae to bloom resulting in less available oxygen and less sunlight reaching the aquatic organism, so they died.
Health Effects related to Phthalates: Organ system toxicity (non-reproductive), Endocrine system, Reproduction and fertility, Birth or developmental effects, Persistent and bioaccumulative, Brain and nervous system, Immune system (including sensitization and allergies)
Chlorine:
Chlorine is a poisonous, greenish-yellow gas described as having a choking odor. It is a very corrosive, hazardous chemical. Used in bleaches, creates toxins in waterway. Also creates organochlorines, compounds that pose an adverse human health risk and some are carcinogens. Never mix with other products such as ammonia, as this can create highly toxic fumes.
Health Effects related to Chlorine: Exposure to chlorine gas includes chest pain, vomiting, coughing, difficulty breathing, or excess fluid in their lungs. Exposure to 430 ppm in air for 30 minutes will cause death. People with previous lung disease, smokers, and those with breathing problems are more sensitive to chlorine.
Floor polish/glass cleaners:
Ammonia and nitrobenzene, can cause respiratory problems, skin and eye irritant. Never mix ammonia and bleach! The combination of ammonia and bleach produces dangerous chlorine gas, which in small doses can cause irritation to the eyes, skin and respiratory tract. In large doses, it can kill.
Washing liquids:
Ethoxylated alcohols such as sodium laureth sulphate, which helps to create the foam, possible carcinogenic.
Triclosan:
Antimicrobial agent found "antibacterial" household liquid hand soap, detergents, and other sanitizing products and other cleansing products.
The popularity of antibacterial consumer products has led to increased consumer use of triclosan.
The American Medical Association has advanced an official recommendation against using antibacterial products in the home due to concern about antimicrobial resistance (Tan 2002). A Food and Drug Administration panel reviewed the existing research and found no evidence that households that use antibacterial products are healthier than households that use soap and water and other typical cleansing products (FDA 2005).
Henry’s offers natural, non-toxic household cleaning products that will help reduce the level of toxicity and amount of household hazardous waste around your house. Unlike conventional household products, natural cleaning products are made with biodegradable materials and without harmful chemicals. This makes them a better choice for you and your family.
In addition to non-toxic products, you'll find hypoallergenic laundry detergents and fabric softeners, dishwashing liquid and household cleaners, as well as environmentally friendly paper towels and bath tissue at Henry’s. This spring toss out the rubber gloves and do your spring cleaning without harsh chemicals. There is no better time than now to shop Henry’s for natural, earth-friendly cleaning products and start cleaning green in your home.
10 tips for making Natural Cleansers:
1. Use olive oil mixed with lemon juice to bring out furniture shine.
2. White vinegar and some baking soda will keep your toilet bowl clean.
3. Baking soda absorbs odors, so place a bowl near smelly areas, or open a window.
4. Lemon slices down the disposal will keep your sink smelling fresh.
5. Spray vinegar and warm water on glass and then wipe off with a scrunched up newspaper.
6. Need to clean stainless steal, use baking soda as a paste, and leave on for awhile to remove tough stains or oven stains.
7. Silver can be cleaned with toothpaste, while copper can be cleaned with vinegar and lemon juice.
8. Use hot soapy water to disinfect cutting boards.
9. Tea tree oil makes a great disinfectant which can be used on mold and mildew.
10. A drop of lemon essential oil for final rinsing water makes a great disinfectant when cleaning out the fridge, freezer or kitchen surfaces.
More tips for Green Cleaning:
o Use alcohol as a sanitizer in place of "antibacterial" products.
o Pine oil or citrus-based solvents make great renewable resources, and they will not damage your lungs or cause cancer.
o There’s finally a great use for full-fat mayonnaise, it’s a wonderful furniture cleaner.
o Buy biodegradable sponges than can break down or be composted when their useful life is through.
o Indoor air is up to 90 percent more populated than outdoor air. Open your windows whenever possible.
o House plants are natural air fresheners!
By Janet Little
Choosing household products that do not contain hormone-disrupting chemicals may benefit your health and the health of your family. While a good scrubbing for your home is important, we all know that cleaning is an often tedious chore. Did you know cleaning your home can be dangerous to your health as well? Cleaning often involves the use of potentially harmful products, which can be toxic, corrosive, irritating and flammable. Every time you use a cleaning product, you are absorbing its contents into your skin and breathing it into your lungs. Your kids and pets can be negatively affected by cleaning products as well. Any product carrying the words CAUTION, WARNING, DANGER or POISON is harmful to living things and should be avoided.
What’s in your Cleansers?
Phosphates:
Found in dishwasher tablets, when they reach waterways they cause algae to bloom resulting in less available oxygen and less sunlight reaching the aquatic organism, so they died.
Health Effects related to Phthalates: Organ system toxicity (non-reproductive), Endocrine system, Reproduction and fertility, Birth or developmental effects, Persistent and bioaccumulative, Brain and nervous system, Immune system (including sensitization and allergies)
Chlorine:
Chlorine is a poisonous, greenish-yellow gas described as having a choking odor. It is a very corrosive, hazardous chemical. Used in bleaches, creates toxins in waterway. Also creates organochlorines, compounds that pose an adverse human health risk and some are carcinogens. Never mix with other products such as ammonia, as this can create highly toxic fumes.
Health Effects related to Chlorine: Exposure to chlorine gas includes chest pain, vomiting, coughing, difficulty breathing, or excess fluid in their lungs. Exposure to 430 ppm in air for 30 minutes will cause death. People with previous lung disease, smokers, and those with breathing problems are more sensitive to chlorine.
Floor polish/glass cleaners:
Ammonia and nitrobenzene, can cause respiratory problems, skin and eye irritant. Never mix ammonia and bleach! The combination of ammonia and bleach produces dangerous chlorine gas, which in small doses can cause irritation to the eyes, skin and respiratory tract. In large doses, it can kill.
Washing liquids:
Ethoxylated alcohols such as sodium laureth sulphate, which helps to create the foam, possible carcinogenic.
Triclosan:
Antimicrobial agent found "antibacterial" household liquid hand soap, detergents, and other sanitizing products and other cleansing products.
The popularity of antibacterial consumer products has led to increased consumer use of triclosan.
The American Medical Association has advanced an official recommendation against using antibacterial products in the home due to concern about antimicrobial resistance (Tan 2002). A Food and Drug Administration panel reviewed the existing research and found no evidence that households that use antibacterial products are healthier than households that use soap and water and other typical cleansing products (FDA 2005).
Henry’s offers natural, non-toxic household cleaning products that will help reduce the level of toxicity and amount of household hazardous waste around your house. Unlike conventional household products, natural cleaning products are made with biodegradable materials and without harmful chemicals. This makes them a better choice for you and your family.
In addition to non-toxic products, you'll find hypoallergenic laundry detergents and fabric softeners, dishwashing liquid and household cleaners, as well as environmentally friendly paper towels and bath tissue at Henry’s. This spring toss out the rubber gloves and do your spring cleaning without harsh chemicals. There is no better time than now to shop Henry’s for natural, earth-friendly cleaning products and start cleaning green in your home.
10 tips for making Natural Cleansers:
1. Use olive oil mixed with lemon juice to bring out furniture shine.
2. White vinegar and some baking soda will keep your toilet bowl clean.
3. Baking soda absorbs odors, so place a bowl near smelly areas, or open a window.
4. Lemon slices down the disposal will keep your sink smelling fresh.
5. Spray vinegar and warm water on glass and then wipe off with a scrunched up newspaper.
6. Need to clean stainless steal, use baking soda as a paste, and leave on for awhile to remove tough stains or oven stains.
7. Silver can be cleaned with toothpaste, while copper can be cleaned with vinegar and lemon juice.
8. Use hot soapy water to disinfect cutting boards.
9. Tea tree oil makes a great disinfectant which can be used on mold and mildew.
10. A drop of lemon essential oil for final rinsing water makes a great disinfectant when cleaning out the fridge, freezer or kitchen surfaces.
More tips for Green Cleaning:
o Use alcohol as a sanitizer in place of "antibacterial" products.
o Pine oil or citrus-based solvents make great renewable resources, and they will not damage your lungs or cause cancer.
o There’s finally a great use for full-fat mayonnaise, it’s a wonderful furniture cleaner.
o Buy biodegradable sponges than can break down or be composted when their useful life is through.
o Indoor air is up to 90 percent more populated than outdoor air. Open your windows whenever possible.
o House plants are natural air fresheners!
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