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Session 6

In a study of 48 individuals over the age of 55, those who had 16 oz. of water before their meals lost 41% more weight than those who did not change their water consumption. And after a full year, the water drinkers continued to lose weight, and those who did not change their water consumption actually gained weight. While water is always the best option, sometime we all need a little flavor (or crave some caffeine). And as with anything, taken in moderation, these flavored options can be a great and healthy choice. Here are some “healthier” substitutions to try. Instead of…

Try…

Soda

Plain seltzer or carbonated water—add a slice of lemon or lime for flavor.

Fancy coffee

Plain coffee or tea, with a bit of milk, soy milk, or low-fat creamer and a small amount of sugar. (But use in moderation! Sugar and cream are full of calories.) Slowly cut back on the sugar and cream as your taste buds adjust. For reference, three sugar packets and two creamers = 100 calories and 3.5 grams of fat.

Alcohol

“Mocktails” or light cocktails. Choose a light beer, dry wine, or liquor mixed with soda water and a lime slice (or splash of juice). The internet is full of “light” suggestions, and most bartenders will readily accommodate the request for a lower calorie drink!

Milkshake

Smoothies made with few ingredients, such as skim milk or soymilk (or low-calorie vanilla yogurt), fruit, and ice. Skip all the added syrups, sugars, and protein powders that smoothie stores tend to fill your drink with, as these pile on A LOT of calories.

Sweet Tea

Unsweetened or lightly sweetened tea. And for added flavor, try flavored or green teas, including mango-ginger, mint, or chai. Slowly reduce the sugar you add to the tea (your body will adjust!).

“Juice” drinks

100% fruit juice, or water (carbonated or flat) flavored with a squeeze of lemon or lime. Vegetable juice is a great option, but watch for high sodium content. For fruit juice, 100% pomegranate juice and blueberry juice are loaded with health antioxidants—take your juice and dilute with a little sparkling water to give you a “healthy soda” option.

Session 6; Page 117

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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