Healthy Beverage Choices...
/Many people on a wellness or healing path understand the importance of a healthy diet. This includes not only being aware of food choices and eating habits, but also an awareness of what we drink. A study in 2007 indicated that Americans consumed over 20% of their daily calories in the form of beverages.
While water (plain or sparkling) is the gold standard of beverages, there are other options that you might consider…
Coffee & Tea
Many people drink coffee or tea first thing in the morning, often because they want and need the stimulation and energy that caffeine offers. While there are definitely some health benefits to drinking caffeine, it can also have its drawbacks. Some people find that it increases nervousness or symptoms of anxiety. It may not be appropriate for people who have high blood pressure or who take certain kinds of medication.
Some people prefer tea to coffee as they believe it is a healthier option. While it is true that tea can have less caffeine than coffee, all true tea, made from the Camilla Sinensis plant, has caffeine, including green and white teas. However, the presence of the amino acid l-theanine can have a buffering effect, resulting in smoother energy than what a cup of coffee can provide.
So-called herbal teas are infusions made from herbs, spices, and, in some cases, fruits. Most herbal teas do not contain any stimulants (Yerba Mate is an exception) and are very safe for consumption. However, some herbal teas can interfere with medications that you may be taking. Talk to your health care practitioner or pharmacist if you have any concerns.
We love the health benefits of both (but prefer the taste of a good French-pressed coffee). Since we’re coffee addicts, we constantly have to remind ourselves that even healthy things can create turmoil in the body if consumed in excess…. and of course, what you put in the coffee/tea needs to be considered.
Fruit Juices
Fruit is full of healthy components, including fiber, flavonoids, vitamins, and antioxidants. You should be aware, however, that fruit does contain sugar and calories and sugars are often concentrated in the process of juicing. In addition, some commercial fruit juices have added sugars (always read the label!).
Don’t lose heart, however, here are two options for enjoying healthy juices!
Consider the purchase of a Vitamix or Blendtec blender. These are heavy-duty blenders that can puree whole fruits and vegetables into healthy juices. In most cases, you only need to add cold filtered water. Blend until smooth and consume right away: No added sugars and you’ll get the benefit of consuming the whole fruit, fiber, and all.
Pour half a regular serving of juice over ice, followed by sparkling water. You can still enjoy a full-size drink but consume less sugar. (Try cranberry juice, sparkling water, and a slice of lime, it’s terrific!)
Sodas
Many people realize that soda, even calorie-free soda, isn’t good for you. Still, many people drink it, sometimes out of habit, sometimes to satisfy sweet cravings or because they contain caffeine.
If you are looking to cut back on soda consumption, consider swapping out calorie-free sparkling water for one or more cans of soda during the day. Another option is to look into functional sodas such as Olipop, which have less sugar and added fiber, along with healthy botanicals that might offer other health benefits.
Alcohol
Many people choose to abstain from alcohol entirely, while others, even those on a wellness path, may choose to drink occasionally. If you are trying to find ways to minimize the damaging effects of alcohol, consider the following:
Low Alcohol Cocktails
Cocktails don’t have to be high in alcohol to be delicious. Wine spritzers, for example, combine carbonated water with wine and a slice of orange, lemon, or lime for a refreshing beverage. Another option is a spritz made with an amaro (Italian herbal liqueur), sparkling water, sparkling wine, and a fruit slice.
Natural Wine
One alcoholic beverage trend that you might have heard of is “natural wine.” While there is no legal or industry standard to define this term, it is usually applied to wines that are made with minimal interventions.
The wines often boast no or few additives and are typically low in alcohol. While moderation is still important, many people report greatly enjoying these wines, often because their flavor profiles are more interesting than what is often produced by large, mass production vineyards.
Hopefully, these ideas will inspire you to stay hydrated and mindfully enjoy the many beverage options out there. Bottoms up!
A Few of Our Favorite Drink Recipes….
Feel Good Turmeric Latte
(serves 1-2)
A homemade latte filled with feel-good ingredients that will keep you feeling awesome this fall! Naturally gluten free and vegan.
2 cups unsweetened vanilla almond milk
1/4 tsp. cinnamon
1/4 tsp. turmeric
1/8 tsp. ground ginger
1/2 tsp. coconut oil
1 tsp. - 1 Tbsp. sweetener of choice (I really like honey)
optional: 1-2 oz. hot espresso or strong hot tea
Visit Fooduzzi for the details …. and while you’re there check out her other awesome plant-based (vegan) recipes.
Immune Booster Shot
(serves 1)
1 tablespoon honey
juice of 1 lemon
juice of 1 navel orange
1-2 cloves garlic minced, set aside for 10 minutes
1 teaspoon fresh ginger grated
1 dash of cayenne pepper
1 dash of real sea salt
1 dash cinnamon
¼ teaspoon turmeric
Grind of black pepper
1 tablespoon Organic Apple Cider Vinegar
1 tablespoon hot water
Bone Broth
Season 4 lbs of bones with salt and pepper and roast at 450 degrees for 1 hour. Transfer to crockpot and add 2 halved carrots, 3 celery sticks, 2 bay leaves, one medium onion cut in half, 3-4 cloves of garlic, 1 tbsp of apple cider vinegar, water (about 8-12 cups depending on crockpot size). Simmer on low for 48+ hours. Add water as needed. Let cool, discard ingredients and store broth in fridge for up to a week or store in freezer.
Variation: 2 celery, 2 carrots, cup of mushroom, medium onion, 3 garlic cloves, jalapeno, handful of fresh thyme, 1 tbsp apple cider vinegar, salt & pepper to taste
Mince the garlic (ideally through a garlic press) and set aside for 10 minutes. This gives the enzymes a chance to form and ensures maximum benefits.
Whisk together the honey, turmeric, and hot water, until the honey is incorporated and smooth.
Stir in remaining ingredients and drink!
Detailed info on the benefits and storage may be found at 40aprons.com
Holiday Infused Water
(serves 4)
Citrus Fizz
A splash of fresh squeezed orange juice, sparkling water, a slice of lemon and lime.
Cranberry Orange Fizz
Organic Cranberry Juice, fresh squeezed orange juice, and sparkling water.
2 sticks cinnamon
1/2 cup pomegranate seeds
2 apples, peeled, cored and thinly sliced
4 cups filtered water
Fill pitcher with water, add all ingredients and let sit on counter (up to two hours).
Refrigerate and serve cold.
