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NUTRISPEAK by Vesanto Melina MS, RD
Hey, what’s this? Upon glimpsing this title, did the hope flash that a daily ration of margaritas might provide a route to the new, slim you, for 2005? Or perhaps a venti latte diet? No such luck. In fact, it’s just the contrary. Eight ounces of margaritas provides 500 calories. A single beer provides between 110 and 170 calories, (about 1,000 in a six-pack) and a martini 190 calories.
It is amazing how many calories can sneak into your diet in the form of fluids. Twelve ounces of lemonade, fruit punch or soda pop adds 150 calories. A medium milkshake chalks up 370 calories, with over 500 calories for a large shake or 12 ounces of eggnog (without the alcohol). Alcoholic beverages send calories soaring. Distilled spirits contain about 110 calories per 1.5 ounce serving, liqueurs about 150 calories per 1.5 ounces, and wine 80 to 110 calories per four ounce glass.
While black coffee or tea is calorie-free, what we add is another story. Perhaps you have decided to lose weight on a 1,400-calorie plan. At 340 calories, a venti latte will use a quarter of your daily allotment. Furthermore, you’ll get 18 grams of fat (12 of them saturated) and 26 grams of sugar. A 12 ounce cafe mocha with whole milk and whipped cream (350 calories) might be viewed as a piece of chocolate cake in a cup.
Apart from the calories, these beverages provide relatively few nutrients to keep your cells in good health. Drinking four or five calorie-rich beverages over the course of a day can easily contribute between 500 and 1,300 calories. Since each pound of your body fat is the equivalent of 3,500 calories, a surplus 500 calories a day will fatten you up by one pound by the end of the week. People add weight through steady sipping of pop, orange juice, or sweet, white, tea and coffee.
Which single change in consumption will drastically cut calories for most people? Stick to calorie-free beverages. Pure water is our best bet for hydration. Carry a water bottle wherever you go. The most effective practice you can adopt is to drink at least two to three litres of water each day. Sometimes our perceived “hunger” is satisfied when we fill up with water. Tonic or soda water with a citrus wedge is an excellent choice for parties.
Herbal teas are a tasty alternative. For a refreshing drink, try Lemon Zinger tea with a teaspoon of fresh lemon juice. Enjoy Bengal Spice or Licorice Spice teas hot or chilled; the licorice and spices in the blend add sweetness without calories. Keep a carafe of your favourite herbal tea handy, or a pitcher of chilled herbal tea in the refrigerator. Teas made from leafy green herbs, such as mint, are sources of trace minerals. Juices such as tomato or tomato and vegetable blends offer excellent nutrition with minimal calories; if you like, add a dash of hot sauce. These juices can also be warmed to give a filling, low-calorie soup.
The recipe given here is sweetened with stevia, derived from a shrub native to Paraguay, and used for over 1,500 years by the native Guarani Indians. Leaves from the plant are available in powdered form or as a liquid extract. Stevia leaves contain numerous phytonutrients and trace minerals. It is much sweeter than sugar and thus can be used in miniscule amounts that provide no calories, no carbohydrates and result in no tooth decay. Stevia does not raise blood glucose levels, making it safe for diabetics and a valuable weight loss aid.
Stevia lemonade
For this warming beverage, fresh squeezed lemon juice imparts the most flavour and aroma. For the convenience of bottled lemon juice, Santa Cruz Organic is a good choice. Adjust the amounts according to taste. If you prefer, use stevia in the powder form (you’ll need very little).
1 cup hot water
1-1/2 tbsp lemon juice
8 drops stevia liquid
Combine ingredients in a cup.
Vesanto Melina is a registered dietitian, internationally known speaker, consultant and author of seven books including the new Food Allergy Survival Guide. Her Becoming Vegetarian and Becoming Vegan (co-authored with Brenda Davis) offer chapters on weight management. For consultations, call 604-888-8325 (clinic) or (home office) 604-882-6782 near Fort Langley. www.nutrispeak.com
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