Coke Vs Coke Zero… sugar free drinks for the win?

Coca-Cola is a prime example of a high-calorie, sugar-packed fizzy drink that has very little nutritional value (vitamins and minerals). Many of us are already aware of this and opt for Coke Zero instead. But, is this really the healthier option?

The main difference between coke and coke zero is the sugar content. When drinking coke zero as opposed to regular coke, you are consuming significantly less sugar which is a positive for weight loss and reduces the risk of weight-related diseases. A study by the American Institute of nutrition found that consumption of high sugar drinks was positively associated with progression of insulin resistance and prediabetes, but no correlation was found with diet sodas.

Regular coke has a direct effect on our health and weight due to its excess sugar and calorie content. However, diet coke may not be the best alternative. Research suggests that diet coke may have indirect effects on our body that leads to weight gain and other adverse health effects.

Several studies have indicated that diet sodas may increase appetite-stimulating hormones such as ghrelin, therefore, increasing hunger. The artificial sweeteners in diet coke may also alter gut flora leading to reduced blood sugar control. Additives such as citric, malic, and phosphorus acid are present in both coke and coke zero, and have been linked to tooth erosion. Some research has also linked diet sodas to health conditions such as the increased risk of high blood pressure, osteoporosis, and heart and kidney disease.

Maybe we need to consider why we actually crave fizzy drinks in the first place?

The most common reason is dehydration – have a glass of water first, and see if your fizzy craving is reduced.

A less prevalent reason is a calcium deficiency. The phosphoric acid in carbonated drinks can leach calcium and magnesium stores out of your bones, which momentarily increases the calcium in the body but then creates a continuous cycle of depletion. This is the reason high soda consumption is linked to osteoporosis, as the leaching of minerals reduces bone density and increases the risk of fractures. It is important to have a good intake of dark leafy greens such as spinach, kale, collards, bok choy, and broccoli. As well as quality dairy sources such as milk and Greek yogurt.

It is clear that there are negative aspects to both diet and regular coke. So, to maintain overall health sticking to good old water is the best bet. Both diet and regular coke should be consumed in moderation as a very occasional treat.

 

 

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Melinda’s Fitness Journey

Hi Ladies, Melinda here, like most women out there I to have had a on and off again love hate relationship with my body and weight. From originally wanting to lose my teenage weight, trying to get back to my pre pregnancy weight after my last child and hitting 40 and beyond my weight has always been a struggle. When i hit 40, I wondered why the scales are slowly going up, if I’m still exercising and eating healthy like I did in my 30’s. I thought I would share with you a little about myself and my first journey to lose weight and a few hurdles I had to overcome.

All through my school years I was chubby, plump or slightly overweight, by the time I was in my early twenties I was overweight (size 16 +), exercise was non-existent and I ate very badly. That all changed one day when I woke up and made the decision that would change my life and subsequently my husband’s. I decided that I was sick of being the size I was and I wanted to lose some weight. I ultimately decided that I would be happy if I could get down to a size 12.

What did I do? I started with one thing at a time. First, my diet – I stopped using butters & marges, fatty spreads, high fat cheeses, no more dressings and swapped the milk to low fat. I became what my husband calls me “a picky eater”. If we ate out it was like “20 questions” because I would and I admit I still do interrogate the waiters as to what is exactly in the dishes.

Next came the exercise, my sister had just started going to aerobic classes down at the local gym, so I tagged along with her a couple of times per week. That was the start and 3-4 months later I had lost my first 10 kilos and was hooked on Group exercise classes. However, I had reached my first obstacle. I had reached a plateau. And my body had adapted to the changes. I had lost a decent amount of weight, felt fitter, stronger and faster but I couldn’t seem to lose any more on the scales. I realised I had to change something up to shock the body even more.

I decided to make a few more changes to my diet, what I was eating and how often. I started to eat 5-6 times a day, increased my fibre intake, limited the amount of fat and drank plenty of water. I also increased the amount and intensity of the exercise I was doing. I started doing 4-5 sessions per week which now included a Pump class and I started running. I also talked to a Fitness Instructor and got a programme for the gym which was a combination of weights & cardio. However, I have to admit, I spent more time attending the Group fitness classes than doing my programme. I struggled to find the motivation to exercise by myself in the gym and personal trainers were non-existent.

How does lifting weights help you lose weight? Resistance training not only tones your body (stops those bits from wobbling), it also increases your Basal metabolic rate (BMR) – How many calories you burn at rest. This means you burn more calories even when you are not exercising. The scales might not have gone down as much as I would have liked – they even went up occasionally, but I was still getting slimmer as my body shape was changing. I noticed I wasn’t jiggling as much and as a side effect I was reducing my chances of getting osteoporosis. Ladies are often worried that lifting weights will make you big and muscular. Don’t worry! It’s just not in our genes for this to happen without hormone enhancement. After 8 months I had reached my goal and surpassed it! I was now fitting into size 8/10 clothes. YES! I had done it.

In total I lost approximately 25kgs. I was not only looking great but I had lots more energy, sleeping better, my skin was looking healthier and I was feeling great too.  I was now hooked on exercise and love the way it made me feel. I often get asked if it was hard. Yes, but it was so worth it. I had days with low motivation and didn’t feel like doing any exercise. I had to constantly remind myself that I always felt better after that class, run or gym session. I had set myself a goal and I wasn’t going to reach it, by doing nothing. Once I got past being self-conscious and how I looked like while exercising, it got easier and in no time I was addicted. Was this a good thing? Yes and no. Positively, I was at the lightest weight (55kgs) I had ever been in my adult years. I liked the way I looked and was wearing clothes I would have never even considered wearing before my weight loss. However, it became a negative thing for myself as I was doing too much exercise. I was working out 7 days a week, without a recovery or rest day and doing very long sessions of 1.5-2 hours most days. On top of this, I was eating a very low fat, low carb diet.  I had what I called constant “fuzzy brain”. My head just didn’t feel right and I hadn’t had a period for over 18 months. I soon learnt through my doctor, that this was a condition called amenorrhea. I was eventually referred to a fertility clinic for it and after all sorts of tests it was put down to significant exercising and extreme weight loss, which had caused (FHA) Functional hypothalamic amenorrhea. I had taken exercising and dieting too far. My body looked healthy on the outside but my weight and body fat was just too low for my hormones to function correctly. I was advised to cut down on the amount of cardio exercise I was doing and get my weight up to around 58kg. I have to say, that was a very hard thing to hear. After all the hard work I had done to get to where I was, to then be told that I had to put weight back on was a shock, but the “fuzzy brain” and amenorrhea was my body’s way of telling me that things weren’t ok. I did what was recommended and got my body back to being healthy functioning again. This became more important to me than how small the number on the scales read.

Sixteen years, three children and a career change later, I still work out 5-6 days a week but for only 30 – 60 minutes at a time. I instruct several classes per week and lift weights, which are much heavier than when I first started. I still prefer to eat a lower carb diet but instead of low fat, I now incorporate healthy fats.

 

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Healthy habits to implement in your life during the lockdown period

It’s a crazy time in the world right now and most of our lives have been impacted from this lockdown. Whether you’re working from home, online learning, having this time off or an essential worker – chances are you’re not in your regular routine. And that’s okay!

Thankfully we are only looking at one more week of level 4, but Level 3 may not be too much different for you. Whatever position you are in during this lockdown I’m going to share some of my top healthy habits to implement into your life to try and stay a little in routine.

 

  1. Break up your sitting time

    During isolation most of us are spending more time sitting, whether that be at your makeshift office at home or on the couch binge watching Netflix. Breaking up your sitting time every hour or so with a few stretches, a walk around the house or a couple of jump squats is great for your overall health. Not only does it benefit your mental state from taking a break from whatever it was you were doing it also helps increases your NEAT (non-exercise activity thermogenesis) to burn a few extra calories.

 

  1. Increase your NEAT

    Following on from the tip above; usually you would be out and about walking to your local coffee shop, walking to work, going up a few flights of stairs, walking to the bus etc. These are all activities that increase your NEAT during the day. Whilst being at home we all tend to spend more time not moving because we don’t really have anywhere to go. Try and increase your NEAT by doing a few stretches on the floor whilst watching TV at night to relieve tension in muscles, check your emails whilst standing, any small tasks you would normally do sitting try standing and take regular walks!

 

  1. Keep a large water bottle with you at all times

    Simple but effective! If you have a large water bottle sitting on your desk as you work, cook, watch TV, garden or any task you will be much more inclined to drink it! We don’t drink nearly enough water as we should, so this is one of the best tips to implement to keep your body and mind happy!

 

  1. Remember to take time out for yourself

    Self-care is important! Give yourself at least an hour a day to do something you love or enjoy. Read a book, bake, go for a walk, take a bath or put on your favorite music!

 

  1. Try a few new exercises

    With all this time at home try and find a new style of exercise you like! Take up running, yoga, shadow boxing, dancing! There are so many options and so many videos online to teach you!

 

  1. Set yourself daily goals and gratitude’s

    Learn to appreciate the small things in life and set yourself small daily goals to feel like you’ve accomplished something each day! I like to write down three things I am grateful for and three small goals for the day!

 

  1. Keep in contact with friends and family

    We may be in self-isolation but that doesn’t mean we have to be alone! Catch up with old friends, the ones you always think about calling but never do! Now’s the time to check in with them and make the call! Try group face time calls and have Friday night drinks or Sunday brunch together.

 

  1. Sneak vegetables into everything

    Getting to the supermarket isn’t as easy as it used to be so sometimes you won’t have fresh produce in the house! But get creative with it! Stock up on the frozen vege and put lots in all your dishes! Even better frozen spinach and zucchini are great for smoothies with frozen bananas! This will give you a boost of nutrients when you may be lacking!

 

For a lot of us, we do have more time on our hands. More time at home. More time to ourselves. So now is THE TIME to focus on yourself, your family, your DIY projects, your baking skills, your favorite Netflix series or whatever else interests you. Try and stick to a routine that works with you and your #isobuddies and implement exercise or daily activities into your lifestyle.

 

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