Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

Weekly tip to get you in shape for summer - Ditch the Soft Drink!

With the weather picking up and the long weekend approaching we are all looking forward to the break and the chance to relax and have a few drinks with some friends. Take control of the calories you drink by simply changing your mixer. Swap the coke, lemonade, squash, diet coke, ginger ale or juice for healthier option. 

Why is soft drink so bad for you?

We all know that soda is high in sugars. Sugar leads to an increase in your waist line, which leads to obesity and then insulin resistance. This increases your chances of getting diabetes. People who drink soft drink regularly show signs of increased cholesterol levels, an increase of fat build up around their liver and also their skeletal muscles.

Artificial caramel coloring found in Coke and Pepsi contains two contaminants that have been found to cause cancer in animals. Diet or non-diet soda all contain phosphates or phosphoric acid, which is what give these drinks their tangy flavor and also increases their shelf life but takes away life from you. These chemicals have shown to increase aging and cause other problems like muscle loss, kidney and heart problems and osteoporosis.

Brominated vegetable oil is found in most citrus based and other sport drinks; this chemical is shown to cause memory loss and nerve disorders and despite what they tell you, diet soft drinks can still make you fat; research has suggested that the aspartame can raise blood sugar levels just like sugar does, causing the same effect: quick weight gain.

Juice is the better of the two but the amount of sugar found in juice is still going to cause your waist line to grow.

So what are some healthier options?

Switch your sugary soft drink for soda water and fresh fruit such as lemon or lime and other citrus, cucumber or berries.

Take your spirits on the rocks.

Cut the juice in half and fill the rest with soda water.

Try these healthier options out:

Vodka lime and soda 

If the lime is making the drink a little dry tray adding a slice of cucumber instead for a refreshing change that will keep this simple drink interesting.


  • 1 1/2oz Vodka
  • 1 1/2oz Triple sec
  • 1/2oz Lime juice
  • 1oz Cranberry juice

Shake vigorously with ice and strain into a chilled cocktail glass, garnish with lime or orange peel.

Bloody Mary 

  • 2oz Vodka
  • 4oz Tomato juice
  • 1/2 tsp Worcestershire sauce
  • 2 dashes of Tabasco
  • 1 dash Pepper
  • 1 dash salt

Shake vigorously with ice and strain into an ice filled tall glass, garnish with lime and a celery stick.

Wine or champagne spritzer

If a few wines go to your head a little too quick in the summer heat, then a white wine spritzer is for you! Top or fill half your glass with soda water and you will last well into the night.

Enjoy the long weekend and drink responsibly.



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