Calling all Pop Drinkers!

Soft drinks are the leading source of added sugar worldwide, and have been linked to obesity, diabetes, and metabolic syndrome. But, who doesn’t like soda pop? I don’t know of very many people who would say no to an ice-cold soda pop on a hot day (while at work, because I know you’d all rather drink something tastier on a hot day off!). There is no harm in the odd soda pop once in awhile. The harm comes when you drink many of them in a week, or worse, many of them in a day. I didn’t have to look very hard to find many, many sources discussing the harmful effects that soda pop and other sugar-sweetened beverages have on your body and your health. I’ve attempted to summarize these for you in this article.

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To start with, I like visuals and I found the following powerful ones online.  I think it is important that we all actually see how many calories and how much sugar is in some of the commonly consumed sugar-sweetened beverages.  Click on the photo to see a comparison of many sugar-sweetened drinks (Rockstar, Vitamin Water, Juices, etc).  And the table outlines calories and sugar in many common soda pops.

sugar and calories in pop

Now, to get into some of the effects on your body. I will start with diabetes as that is likely what most people associate sugary drinks with. People who consume 1-2 servings a day of sugar-sweetened beverages have a 26% greater risk of developing Type 2 diabetes over people who consume less than 1 serving a month of sugar-sweetened beverages (Malik et al., 2010). Read that again…if you drink 1-2 servings of sugar-sweetened beverages a day you have a 26% greater chance of developing diabetes than someone who rarely drinks them. That is pretty significant!

Next I’ll touch on weight gain. The consumption of sugar-added beverages has a significant link between amount of consumption and becoming overweight or obese. People who drink more than one soda per week have a greater probability of becoming overweight than in those who drink less than 1 soda per week (70% compared with 47% of women aged >50 years old and 77% compared with 58% of men aged >50 years old) (Malik, Schulze, & Hu, 2006).

Having a fatty liver isn’t a very sexy subject, nor would many people understand why this even matters. I will attempt to explain it as easily as I can, but for more in depth information read the very well written paper that I reference. During regular soft drink consumption, fat accumulates in the liver by the primary effect of fructose which increases lipogenesis (formation of fat), and in the case of diet soft drinks, by the additional contribution of aspartame sweetener and caramel colourant which are rich in products that potentially increase insulin resistance (Nseir, Nassar, & Nimer, 2010). The metabolism of fructose is distinct from glucose. The ‘Coles Notes’ version of the paper explains that fructose consumption causes inflammation in the liver. It also promotes insulin resistance, issues with cholesterol, and increased blood pressure. These symptoms (high cholesterol, hypertension, and hyperglycaemia) are commonly known as metabolic syndrome and fructose contributes to them all. And fructose isn’t just found in soda pop. It is commonly named ‘high fructose corn syrup’ in many packaged foods.

Now a brief note on diet pop for those of you now scared of fructose in regular pop! Aspartame and caramel (colourant) are also used as sweeteners in diet pop. Aspartame can contribute to weight gain, obesity, insulin resistance, and type 2 diabetes. Aspartame is not as harmless as many people think it is. Consider this the next time you choose the diet version of your pop thinking it is the healthier choice (Nseir, Nassar, & Nimer, 2010).

I hope you reconsider grabbing that pop today, or your second pop today after reading through this article. I still enjoy the occasional sugar-sweetened drink, but just like many other things we like to treat ourselves with, it is important to consume them in moderation.
References:

Malik, V. S., Popkin, B. M., Bray, G. A., Després, J.-P., Willett, W. C., & Hu, F. B. (2010). Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes. Diabetes Care, 33(11), 2477 LP-2483. JOUR. Retrieved from http://care.diabetesjournals.org/content/33/11/2477.abstract

Malik, V. S., Schulze, M. B., & Hu, F. B. (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr, 84(2), 274–288. Retrieved from http://ajcn.nutrition.org/cgi/content/long/84/2/274

Nseir, W., Nassar, F., & Nimer, A. (2010). Soft Drinks Consumption and Nonalcoholic Fatty Liver. World Journal of Gastroenterology, 16(21), 2579–2588.

Other articles of interest:

http://www.motherjones.com/environment/2016/08/sports-drinks-are-abomination-even-when-theyre-organic

 

Holy Zucchini!

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Giant zucchini from my family member’s garden (that is a large round picnic table to put the size of the zucchini to scale!)

I was fortunate enough to have a friend give me a zucchini last week (not quite as large as the one in the photo!).  I needed to find something to make with it, so I searched Pinterest to try and find some healthier baking recipes.  I found 3 and all 3 turned out delicious!

screen-shot-2016-09-14-at-07-57-32Zucchini Muffins

These muffins are made with whole wheat flour and sweetened with maple syrup.  In my opinion they have the perfect about of sweetness.

 

 

 

 

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Zucchini Cookies

I probably won’t eat these for breakfast (as the recipe suggests), but they are so delicious!
You can add nuts, chocolate chips, or dried fruit to these cookies as well.

 

 

 

 

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Banana Zucchini Oatmeal Muffins

These are for my gluten free friends!  Lots of yummy ingredients in these muffins including peanut butter (any nut butter would work), banana, and maple syrup.
Next time I make them I would probably squeeze out some of the zucchini juices (this was the only recipe of the 3 that I think I need to do this).

 

I know there are thousands of zucchini recipes out there…please share some healthy zucchini recipes that you love!

Olympics…Do They Inspire You?

The Olympics just finished and I’m kind of sad!  I wait anxiously for the 2 weeks every 2 years when I can watch the Olympics on TV and watch sports that I would never otherwise watch!  There’s just something about thousands of athletes giving it there all for their country after training so hard for that one moment.  I find it amazing how hard these athletes train all their lives for one potential opportunity to compete once every 4 years.  They give up everything (jobs, family time, maybe some friendships) and they may not even make it to the Games.  But it is so exciting watching the passion these athletes have for their sport and the drive and determination to perform their best.  It breaks my heart when someone fails or falls or  injures themselves…they are so devastated having worked so hard and then not being able to show that off.

Even more inspiring could be the Paralympics!  Those athletes have overcome some amazing obstacles to get where they are.  I sure hope there is decent coverage of the games (They start next week!) with some back stories of these phenomenal athletes!

It often makes me wonder…how much passion must you have for that one sport or skill that you are willing to sacrifice so much in order to make it that far!  Are any of you that passionate about anything in your life that you can become that successful?  Are you that passionate about your career, your family, your hobbies?  I can think of a few people who are.

I’ve always thought that entrepreneurs must be that passionate about their idea in order to take that big of a risk in opening a new business.  Or new authors who write their first books hoping that people will like their stories.  Or anyone with that much passion that they will put themselves out there with the risk of failure!

So, for me there is more to watching the Olympics than just watching the Olympics!  It makes me think about the many people in my life who have that drive and passion to do great things!  Hopefully you can find something in your life that makes you feel like an Olympian!