NGC*: Spa Water

I’ve talked previously about how being adequately hydrated is a NGC. But drinking plain water day after day can become boring. A solution is to mix it up – to reignite your interest with flavoured water (a.k.a. spa water). When I mention flavouring water, your mind likely jumps to lemon water. Here are 2 warnings when choosing flavoured waters.

Acid & Tooth Enamel Now don’t get me started on how there is no evidence that lemon water is the miracle cure that it’s touted to be all over the internet. Unfortunately there is a downfall from all the attention that lemon water is getting. The natural acid that’s in citrus fruits (e.g. lemon, lime, orange) can cause weakening of your tooth enamel, especially if you sip on them all day, day after day. Kiwi and pineapple are also quite high in acid. To save your tooth enamel, mix it up. Choose non-citrus options more often and choose citrus options only occasionally.

Hidden Sugar & Artificial Sweeteners The other common downfall to avoid is that many flavoured waters that you can buy contain hidden sugar and/or artificial sweeteners. I’m not against the occasional use of artificial sweeteners, afterall, officially they are approved as safe for use in Canada. However, one of the overarching truths in which I believe when it comes to nutrition is: “food closest to the way nature made them are the healthiest choice”. Artificial sweeteners are far from nature. Therefore, stick with drinks that are close to nature for your day in and day out water consumption.

Spa Water Ideas: Here are some low-acid, low-sugar and artificial sugar-free spa water options. The herbs have the lowest natural acids (i.e. none). The fruits all have a little bit of acid. But don’t focus on what these drinks don’t have, instead focus on what they do have – fantastic flavour! I call them “spa water” – doesn’t that sound luxurious? Feel free to bring out your inner mixologist to create your favourite flavour combinations.

• Mint • Rosemary • Lemon Verbena • Sage • Basil • Cucumber • Watermelon • Berries such as strawberries, blackberries, blueberries • Iced green tea • Iced herbal tea • Kombutcha • Concord or coronation grapes

*A Nutrition Game Changer (NGC) is a food or habit that has made a big impact on the nutritional health of clients I’ve worked with. And, in my life too. Some may call these nutrition hacks. But I'm not a fan of that phrase. I share one NGC each month.

NGC: No Sugar at Breakfast

This month’s nutrition game changer (NGC)* relates to breakfast. While I may not agree with the common sentiment that breakfast is the most important meal of the day (they’re all equally important), I have found that getting breakfast right can set you up for good energy all day. On the flip side, a couple of commonly-made breakfast mistakes can set you up for a day of cravings.

I’ve found that having a sugary breakfast can set you up to ride the blood sugar roller coaster all day long. By blood sugar roller coaster, I mean having your blood sugar spike after breakfast to subsequently cash making you crave sugar. After you eat the mid-morning donuts your blood sugar will spike and then crash again by lunch. And, again and again all day long.

I learned this one personally. While I always ate breakfast, for many years my breakfast of choice was toast with butter and jam and some fruit. I craved those donuts mid-morning, and other sugary treats all day long. I simply blamed it on my sweet tooth. When I switched up my breakfast to some plain yogurt with fruit, I noticed that I my sugar cravings decreased the whole day. I’ve continued to evolve my breakfast to be overnight oats, topped with nuts or seeds and fruit and I have fantastic energy all day long. Sure, I still enjoy something sweet most days. But it’s by choice. I’m not feeling controlled by my cravings.

Subsequently, I’ve found that I’m not the only one for whom this is an effective strategy. Decreasing the sugar (with a goal of completely removing the added sugar) at breakfast is something that I recommend for almost all of my clients. It consistently results in reduced cravings all day long.

To clarify, I’m talking about added sugars – not the natural sugar found in fruit. Added sugar is found in many seemingly-healthy breakfast cereals, in jam, in “fruit” yogurt, and when you add it to your coffee or tea.

Now if we’ve been connected for a while you’ll know that I’m not an anti-sugar hardliner (check out my “Why I’m Anti-Anti-Sugar” post). Healthy eating certainly can include the pleasure of sweets. I recommend enjoying them later in the day so that they don’t cause you day-long cravings.

*A Nutrition Game Changer (NGC) is a food or habit that has made a big impact on the nutritional health of clients I’ve worked with. And, in my life too. Some may call these nutrition hacks. But I'm not a fan of that phrase. I share one NGC each month.

Curious about how I can help you achieve your health and nutrition goals? Schedule a (free) call to find out.