Diet Soda & You

5 Powerful Reasons To Quit Drinking Diet Sodas Now -- Ursula, of creativehealthyfamily.com

Stay informed and make good choices for your future health. Here are 5 Powerful Reasons To Quit Drinking Diet Sodas Now

Remember my post: Drinking One Diet Drink A Day Can Triple Risk Of Dementia And Strokes The article generated a lot of controversies. Some people commented in favor and some people were not convinced. Sure, more studies are needed. More professional investigations need to take place so that we can be 100% sure of the dangers of artificial sweeteners.

But one thing is certain. Many experts are now in increasingly large numbers telling you how bad these drinks really are for your health and why you need to quit. And I think we should be listening to them.

People tend to think that diet drinks are healthier because they contain no sugar, but the reality is diet soda may be free of calories, but not of consequences. Artificial sweeteners can be worse than sugar. Just the word “artificial” gives you an indication that it can’t be the best option for you.

This is why I am sharing with you some studies that have already been done. In my opinion, these are 5 powerful reasons to quit drinking diet sodas now. You can click on the studies and find out more details.

5 Powerful Reasons To Quit Drinking Diet Sodas Now

1. Diet Drinks Can Alter Your Mood

The mood-food connection is ever-rising, and Aspartame (a very commonly used artificial sweetener which came into use by some very questionable political trickery back in the day) has been found to have the ability to really mess with the brains of people suffering from anxiety, depression and bipolar disorder. Oh, and did you know that Aspartame is also on the US Environmental Protection Agency’s (EPA) list of potentially dangerous chemicals contributing to neurotoxicity? Something you want to be ingesting, no?

2. Diet Drinks Mess With Your Skin

According to doctor and author of health- and wellness book Stop Aging, Start Living: The Revolutionary 2-Week pH Diet, Jeanette Graf, Diet Coke (and other diet drinks) lowers your pH levels, which has been known to cause acne, and also zap your skin of all its radiance.

3. Diet Drinks Can Mess With Your Fertility

Women who regularly consume diet soft drinks may be reducing their chances of getting pregnant, according to research.

A  recent study  of 524 patients found a link between artificial sweeteners, such as those used in “diet” sodas, and lower fertility rates, while use of sugar in soft drinks and added to coffee was associated with poorer quality of eggs and embryos.

Professor Adam Balen, Chairman of the British Fertility Society, said of the study: “This is a very interesting study that suggests the false promise of artificial sweeteners that are found in soft drinks and added to drinks, such as coffee, may have a significant effect on the quality and fertility of woman’s eggs and this may further impact on the chances of conception.

4. Diet Drinks Make Your Kidneys Sluggish

If you want to stay healthy, it seems diet drinks are your worst enemy. According to a Harvard Nurse’s Health Study , these drinks also interfere with your kidneys, where research found that just two servings of diet soda each day could cause a whopping 30 percent drop in kidney function.

5. Diet drinks Often Contain Aspartame And This Has Been Linked To Cancer

While Aspartame as per today is approved as an artificial sweetener, a whole host of studies and a substantial amount of data have shown it to have “strong links to cancer”.

In the US, the Center for Science in the Public Interest (CSPI) cautions against Aspartame because it is poorly tested and contains three well-known neurotoxins, and a reported study at the Cesare Maltoni Cancer Research Center found that Aspartame increased cancer risk if the exposure begins in the womb.

Those are 5 powerful reasons to quit drinking diet sodas now. In addition to the 6th reason associated with the risk of dementia and stokes from my previous article.- -  Creative Healthy Family

Drinking 1 Diet Soda

5 Reasons to Quit Now






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Healthy Monday: Counting Macros for Health Goals

How Counting Macros Can Help You Reach Your Health Goals

BY TRACY MORRIS

Macronutrients, or “macros,” are the building blocks of nutrition. You probably know them better as carbohydrate, protein, and fat. Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function. (Micronutrients include vitamins and minerals, and although they’re essential for good health, they don’t provide any calories and only trace amounts are needed.)

It can get a little confusing, because people often refer to foods as macros: saying bread and pasta are “carbs,” and talking about meat as “protein.” Those foods contain more of that specific macronutrient than the others. But macros are just the individual elements, and most foods are made up of a blend of all three—pasta actually contains a little protein, and meat definitely has fat!  Understanding macros can help you lay a solid foundation for a balanced diet.

Carbohydrate + Protein + Fat = Total Calories

Carbohydrates: Provides fuel, the energy for your body and brain. It’s found in all plant foods, like grains, fruits, vegetables, and legumes, and also milk and yogurt.

PROTEIN: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.

FAT:  Insulates and protects your bones and organs, acts as backup fuel for energy, and helps in brain development. Healthy, unsaturated fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel. Unhealthy saturated fats are found in high-fat beef, pork, butter, full-fat dairy, and processed foods, like cookies and donuts.

How Much of Each Macro Do You Need?

The numbers aren’t set in stone, but you do need to consume a certain amount of each macro within a range. The flexibility allows you to pick a style of eating that suits your needs, food preferences, and health goals. The USDA recommends the following healthy ranges.

Carbohydrate:          45 to 65 percent

Protein:                     10 to 35 percent

Fat:                           20 to 35 percent

Not sure where your eating habits put you? The food logging feature in the Fitbit app can estimate your macronutrients when you log items from the food database! At the end of each day, you can view an estimate of daily totals as percentages, as well as in grams. Which makes aiming for a particular ratio of carbs to protein to fat to build a balanced diet a lot easier.

Balance Your Macros to Reach Your Health Goals

If you’ve ever cut back on carbs to try to lose weight, carbo loaded before a marathon, or upped your protein intake to put on muscle, you’ve been playing with your macros. Working within the recommended ranges above, there’s room to maneuver your macros for different outcomes. For example, if you’re trying to lose weight, eating fewer carbs and more protein may help—you could try aiming for the lower end of the range for carbohydrate, with 45 percent carbs, 25 percent protein, and 30 percent healthy fats, for example. Or, if you’re an athlete and need to fuel up for an intense training schedule, you can shoot for a higher percentage of carbs, making the ratio look more like 55 percent carbs, 20 percent protein, and 25 percent healthy fats. Just remember, these numbers don’t reflect the space each food takes up on your plate, but rather the numbers you’ll see when you log your meals.

Again, because most foods contain a mix of carbs, protein, and fat, you can’t completely cut one macro from your diet. That would impossible, not to mention unhealthy—sorry, zero-carb followers!

Quality Trumps Quantity When It Comes to Macros

Bodybuilders in particular are known for counting their macros, relying on eating trends, like If It Fits Your Macros (IIFYM) or Flexible Dieting, which focus on manipulating macronutrients to achieve weight loss or gain muscle. But people following those diets often lose sight of what’s healthy and what’s not. Your macronutrient distribution could look the same, whether you’re eating pizza, burgers, and donuts, or minimally processed veggies stir-fries and grain bowls. Quality wins over quantity when it comes to your health, so don’t get so caught up when measuring your macros that you miss out on the foods your body really needs.

Even if you’re not signing up for a powerlifting competition or an endurance race, and you don’t want to micro-manage your macros, it’s still smart to see where your numbers fall. Getting colorful fruits, veggies, whole grains, healthy fats, and lean protein on your plate is the most important thing, and balancing macronutrients is just one more way to think about sticking to a healthy eating plan. So try food logging for a few days to see how your macros measure up.  

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This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

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Tracy Morris is Fitbit’s Nutritionist. With a master’s degree in nutrition and dietetics from South Africa, she’s also an Australian Accredited Practising Dietitian, and an international member of the Academy of Nutrition and Dietetics in the US. Over the past 15 years, Tracy's lived in five different countries, inspiring people around the globe to be healthy. Currently, she happily lives in Northern California where she writes, practices Pilates, runs after her three kids, and sips pinot noir with her husband.

Link -- >> Counting Macros to Reach Your Health Goals

Womens' Health: Your Healthiest YOU

  Celebrate Women’s Health!

It’s never too early or too late to work toward being your healthiest you! This National Women’s Health Week, May 14–20, is a great time to empower all women to make their health a top priority.

pc: Shakell

Women often serve as primary caregivers for their families, putting the needs of their spouses, partners, children, and parents before their own. As a result, women’s health and well-being can become secondary. National Women’s Health Week brings together communities, businesses, government, health organizations, and other groups in an effort to promote women’s health. So remind all the women in your life to be sure they are taking care of their own health along with all the other people they care for.

Build health by building healthy habits

National Women’s Checkup Day is May 8. Follow these tips to help stay your healthiest.

GET PREVENTIVE SCREENINGS. Visit a health care professional to receive regular checkups and preventive screenings. Important screenings for women include an annual physical, blood pressure test, and screenings for cervical cancer (pap test), cholesterol, and thyroid function. Starting at age 50, women should get screened for breast cancer every one to two years. And after menopause, women should get a bone density test to be screened for osteoporosis. Don’t forget to ask about nutrition screenings. You don’t have to guess if you are deficient in vitamin D or B12.

GET ACTIVE. Regular activity is one of the most effective strategies for maintaining a healthy weight. Regular physical activity helps to improve your cardiorespiratory (heart, lungs, and blood vessels) and muscular fitness, helps with mood, and can help reduce your risk of cognitive decline. Aim for at least 30 minutes of moderate intensity activity daily. An example would be brisk walking—activity that raises your heart rate and during which you could talk but not sing. Also aim for strength-building (resistance) exercise 2-3 days per week.

EAT HEALTHY. Eating healthy isn’t really that difficult—and the health payoff is incredible. To reduce your risk of chronic diet-related health issues:

• Eat plenty of fruits and vegetables—at least seven servings per day. Smoothies can be a delicious way to increase your fruit & vegetable intake.
• Eat whole grains, such as whole wheat, oatmeal, and brown rice—and avoid white grains
• Eat lean proteins, including fish, skinless poultry, lean red meats, dry beans, and eggs
• Cook primarily with monounsaturated fats, such as olive oil, and limit fried food
• Limit saturated and trans fats, cholesterol, sodium, and excess sugars
• Drink alcohol in moderation—for women, that means no more than one drink per day
• Take dietary supplements to close remaining nutritional gaps

GET ENOUGH SLEEP AND MANAGE STRESS. Try to get a good night’s rest every night. Adequate sleep makes you more productive and energetic—this means 7–8 hours per night. Develop a sleep routine that includes limiting computer screen time at night. Recognize the signs of stress and take action to address it. Focus on controlling what you can, and let the rest go.

AVOID UNHEALTHY BEHAVIORS. Smoking, texting while driving, not wearing a seatbelt or bicycle helmet, and other unhealthy or unsafe habits can severely damage your overall health.

Most of us go many days between trips to the doctor, a fact that makes it clear that we must take day-to-day responsibility for our health. Whether it’s pushing ourselves a little harder at the gym or calling our doctors to make sure we’re up to date on our screenings, we can all truly make a difference—not just for ourselves, but for all the people we love.