Are You Sure You Want to Drink That?
Soda pop and designer coffee drinks can add high calorie totals to your daily caloric intake with no health-benefits to you.
The March issue of Oxygen magazine quotes the statistic that there is a 135% increase in calories consumed from soft drinks from 1977 to 2001. An equally disturbing fact is that milk consumption has decreased by 38 percent. The long-term consequence from this fact will be increased belly fat from the soda, and an increase in issues regarding bone health in future generations from a lack of calcium.
The magazine declares that the average American consumes on average, 400 extra calories per day from beverages on top of their food intake (Journal of Obesity). The long-term effects for children due to this fact are astounding. Obesity in children causes physical and societal repercussion that can affect their physical bodies, self-esteem and mental outlook for a lifetime.
Changes have to be made on multi-levels within the communities that influence them.
-Schools: What is served to them in cafeterias, what they have access to in vending machines on campus, what is taught to them in the classroom about healthy living is very influential since they are at school so much of their time.
-Social media: It is a lot harder to affect, but if social media sent a message that healthy living, being fit and healthy, and eating healthy foods was “cool”, it may influence choices made by families and children.
-Parents/Families- Being a role model for an active lifestyle, and healthy eating (steering away from processed foods) is crucial. Studies have repeatedly proven that parental influence (whether they act like they are listening or not) is so important to the long-term choices that young people make. Ask yourself how you are on this issue.
Mindless calorie intake just through drinks like soda, high-sugar fruit juices and designer coffee drinks can pack on added calories to your daily totals without providing a nutritional benefit. See if you can make one small change every week to move towards, milk, water and for adults, low-calorie coffee drinks and green tea.
Workout tape DVD- legs and back
balance lunges-back legs on a bench- 25 reps
calf raises-25 reps, 10 lb
reverse grip back pulls-20 reps
super skaters-25 reps
wall squats- 90 seconds
step back lunges-8lb, 15 reps
alternating side lunges- 8lb, 15 reps
single leg squats- 90 seconds,
switch grip pull ups- bands over door- 20 reps
way lunges- side, 45 degree angle, forward
lunges on tip toes- 20 reps
back pull- 2 tubes attached in door- 20 reps
deep squat lunge walk- 4 steps forward, 4 steps back- 45 seconds
close grip-overhand back pulls- 20 reps (with black tube wrapped around door-frame pull up bar)
speed squats with one foot on tip toe- 20 reps each side
1/8 cup raspberries, 8 oz. 0% Greek yogurt (105 cal)
1 cup high protein breakfast cereal (190 cal)
1 glass non-fat milk (80 cal)
Whey protein shake, 1/4 cup pasteurized egg whites, 1 tsp. wheatgrass (201 cal)
4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, fresh basil. [ Use the Boston lettuce like wraps] (235 cal)
Spinach salad with cherry tomato, fat free feta (170 cal.)
2 tbsp. hummus, 4 whole wheat, low-calorie crackers (150 cal)
4 oz. grouper, pan seared with spices (260 cal)
1 cup steamed broccoli, 7 asparagus spears (90 cal)
3/4 cup lentils, onions, garlic cooked in low-sodium chicken broth (160 cal)
Homemade popcorn, with spray butter substitute (110 cal)
TOTAL CALORIES: 1741