Your fall drink isn't just one of the most important drinks in your diet, but one that also contributes to your overall health and wellness. But this process isn't always easy—and that's where a smart swap comes in handy. Not only does swapping out soda for water help decrease sugar consumption (which is often linked to a host of health concerns, like Type 2 diabetes), it can also reduce your cravings for other unhealthy substances. The term "smart swap" was coined by nutritionist and author Dawn Tuck, who suggests switching a glass or two from soda to tea or lemon juice to achieve weight loss goals. And here are four smart swaps you can try at home.
1 Drink sparkling water instead of alcohol
Spiral is great for lowering blood pressure and has been proven to have health benefits due to its ability to flush toxins from the body. While it may be easier to get a sip of cold brew than you would an alcoholic beverage, it provides an amazing alternative to sugar-laden cocktails, hot cocoa, chocolate, and ice cream, among others. Instead of using up so much sugar, use more water and mix it with a few different types of beverages instead. Watermelon, orange, rose, coconut fruit, and green tea (or even pumpkin spice) are all delicious ways to make a splash of water with no sugar added. Even if you're not looking to go completely vegan, you can still enjoy flavored water on occasion.
If you love sprinkling berries on top of your water bottle, then consider adding them to any kind of concoction you want! Add some honey to sweeten things up a bit (but don't overdo it). You can even add some lemon juice if you feel like it. Some people swear by drinking water in their morning coffee, but this might not be always possible for everyone. If you still need caffeine in your day, consider getting a cup of green tea instead. It might not be as refreshingly crisp as the first sip of beer, but it's packed with antioxidants and contains lots of vitamins B6, C, E, D, K, folate, and manganese. Try whipping up some herbal lattes to complement some citrusy water. All these clever swaps won't cost you a penny and will do wonders for your diet and overall health, so give them a shot.
2 Swap out soda for water every time you eat a sandwich or burger
As one of those words which seems to suggest we tend not to follow healthy eating habits, in reality, it doesn't mean we're lazy, but rather, our bodies prefer water rather than sugar and fat. These sugars are found in sweets and salty snacks, like fries, cake pops, and french fries, whose sole purpose is to provide food for us to consume. In addition to being rich sources of sugar, trans fats are also found in many popular products which can put us at risk of heart disease and colorectal cancer.
So when you're grabbing something from the fast-food restaurant, know your body better than to allow yourself to indulge in a carb-laden treat. Instead of reaching for soda, switch to water or another sugary beverage. This could include milk, yogurt, unsweetened apple juice, or regular sugar syrup. Then, simply fill up a little glass or two and drink them throughout the meal. You'll notice that this works best when it comes to sandwiches and burgers. Be sure to check out my post about how to replace soda with water whenever you need a quick snack. It will benefit you both physically and mentally.
3 Get rid of gluten bread
Gluten in bread is notorious for wreaking havoc on our bodies as well as causing serious allergies and conditions like GERD. According to researchers, several foods contain gluten in them, such as wheat bread, rice bread, sponges, pasta, cereal, nuts, potatoes, crackers, pastries, soups, and kinds of pasta. Although gluten is present in plenty of foods, there are not too many that contain it or are made with gluten, so I don't think it needs to be eliminated. Use a high gluten bread maker and find alternate substitutes that don't contain gluten (like almond flour or oat pieces of bread). It's just a matter of what product you decide to buy and how it affects your waistline, so why not take advantage?
4 Mix up your wine
Vodka, sake, white wine, red wine, and champagne are the most commonly consumed alcohols and are also very delicious beverages. There are lots of recipes online that show you how to mix your preferred booze with vodkas, such as strawberries, raspberries, oysters, pomegranates, blueberries, and pines. You wouldn't believe it, but you could make a pretty sweet cocktail that tastes amazing and includes tons of flavor.
Simply place crushed strawberries, raspberries, mint leaves, or oysters into a highball glass, then top it with either gin or vodka, or water or vinegar, whichever you prefer. I like to pair some fresh cranberries, blackberries, or raspberry syrup with some crème de cassis or bramble to finish off the tasting experience. Don't forget your favorite drink is not always the same flavor, and don't think that because the recipe says only bourbon will be used, the taste should stay consistent and enjoyable.
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