healthy eating

3 Facts About The Soda Water You Love to Drink


You just stepped out to grab lunch at your favorite downtown spot. Instead of reaching for a can of soda as you slowly approach the cashier, you lean in to pick up that fizzy, refreshing, bubbly soda water. You pop open the can walking back to your office only to notice that everyone in town seems to be carrying a bottle of sparkling water.

Sipping a soda water is now as common as enjoying a cup of fresh brewed Starbucks coffee. Corporate offices are stocking up their employee fridges and companies like Bevi are making a killing to ensure an easier refill of your fizzy water with the tap of a touch screen.

Perhaps it’s the bubbles that make this type of water so fun to drink. But did you know that before the flavored bubbles, carbonated water was first introduced in pharmacies as medicine when it was invented back in 1767? It wasn’t until the 1900’s that carbonated water started to take the shape of cola, flavors and sugary drinks.

Our bodies are composed of roughly 60 percent water, and we need to replenish daily with the doctor’s recommendations of eight cups of water per day. Especially if we’re hitting our favorite yoga class to sweat the stress away.

The fizzing question is, are there any other health effects we should watch out for? Keep reading to find out 3 facts you should know about your new crush on soda water and how it’s really affecting your body.

First, let’s talk about the different types of soda water.

Carbonated water is the umbrella term used to describe all fizzy water. You may hear this term used interchangeably with sparkling water, soda water, and bubble water. Within these broad terms more specifically there’s three types of soda water: seltzer, club soda, and mineral water. Below are the key differences:

  1. Seltzer Water: Seltzer water has been artificially produced by passing pressurized carbon dioxide to water without added ingredients or flavoring.  You may notice that some seltzer water have “flavors” - as long as the drinks are flavored naturally, without dyes, or additives they are considered seltzer water. La Croix falls under seltzer water category.

  2. Club Soda: Similar, club soda has been artificially produced by passing pressurized carbon dioxide but the difference is club soda does have two added ingredients. Club soda contains potassium bicarbonate and potassium sulfate, which give it a slightly saltier taste. For this distinct taste, bartenders tend to favor this version for mixed drinks. On average, club soda has between 50 to 65 milligrams of sodium per 8-ounce serving. Any food or beverage that contains less than 120 milligrams of sodium per serving is considered low in sodium (according to the American Dietetic Association). Therefore, even though it’s low in sodium, it still contains salt so beware of how many servings you consume.

  3. Mineral Water: Mineral water is naturally occurring carbonation and minerals. It’s bottled directly from the natural source. Think Perrier and San Pellegrino- these tend to be pricier because they are naturally occurring and some describe it as a more delicate bubble. Can you taste them on the tip of your tongue now?

Second we’ll answer the most common question, is soda water bad for your teeth?

One of the main concerns sparkling water aficionados have is, does drinking this fancy water impact my teeth?

While research is limited as the fad grows, one study found that sparkling mineral water damaged enamel only slightly more than still water. Scientist explored the pH level and total acidity of a range of beverages to determine the capacity for dental erosion. The study concluded that beverages with more sugar had the strongest potential for enamel erosion, damaging your teeth. Ranking popular beverages in the following order from highest erosion of enamel to lowest: energy drink, sports drink, regular carbonated cola or soda, diet soda, blended coffee drink, and lastly still water.

With that said, while you’re enjoying your fifth, sixth,  or maybe even tenth bubble water of the day, be sure that it’s naturally flavored. Read the label on the back. Confirm no sugar has been added and review the small print! Companies sometimes label their drinks as “sparkling juice” which is not the same. Labels like this most likely have sugar added, even if it’s cane sugar.

Finally, we’ll uncover how fizzy water affects your digestion.

Interestingly enough, sparkling water may improve:

  • Swallowing;

  • Increase the sensation of fullness; and

  • Ease symptoms of indigestion.

Researchers conducted a double-blinded study comparing the effect of carbonated water versus tap water in people who suffered from various gut health problems such as indigestion and constipation. At the end of the two week study, those drinking mineral water (a type of fizzy water) reported that their gut problems improved.

It is no surprise that soda sales have been steadily decreasing for the past 12 years as consumers are more aware of the health drawbacks. Luckily, most soda water contains zero grams of sugar. Be label conscious and avoid more than a handful of servings of club soda. Know that you are staying hydrated, hopefully decreasing your intake of less healthy beverages, and potentially aiding your digestion. So don’t be hesitant to reach for that fourth bottle of bubble water rest assured that your body is benefitting in various ways from your healthy addiction. Cheers to enjoying your soda water in a healthy manner!

Please note we are not medical doctors, scientific researchers, or licensed therapists. We always recommend you speak with your doctor for situations specific to your individual health.

6 Best Practices for Enjoying the Holiday Feast


‘Tis the season for friends, family, festivity, and food. Lots of mouth-watering can’t stop eating, just one more bite, comfort food. If you’re like us, you’re getting hungry just thinking about the delicious desserts and savory sides that accompany the holiday season. But we aren’t rookies. While buttery mashed potatoes, juicy turkey smothered in gravy and pumpkin pie with a side of eggnog might make us feel warm and fuzzy inside, the holiday menu can also bring with it other less desirable gifts we’d prefer to avoid during the “happiest time of the year”.

Thankfully, Americans on average only gain about one to two pounds during the holidays. While this doesn’t sound dramatic, research shows it adds up over the years. Therefore, mindful eating habits are key before we move into the holidays to ensure a joyous season leading us guilt-free into the New Year. Whether your more likely to eat out with friends and family or enjoy one too many five course meals at home, we’ve got six quick tips to help decrease guilt and increase your energy through this holiday season.

1. Listen to your parents and eat those fruits and vegetables!

Vegetables tend to be high in nutrients and fiber creating the one-two punch for healthy eating. Place them on your plate first to fill up on the good stuff that will keep your body running smoothly. If you’re attending a holiday party, consider bringing your favorite dish of non-starchy veggies to feast on.

But wait! Don’t forget about the gorgeous seasonal fruits like pomegranates, mandarin oranges, and red grapefruit. Not only are they at peak season for premium quality and flavor, but they are also packed with nutrients to support your mind and body during the holidays.

2. Heck yes or heck no.

Just because it’s a special treat doesn’t mean you have to eat it. Garlic mashed potatoes and creamy macaroni and cheese will still be around in January, we promise. Be picky with what you put on your plate. If some dishes on the table are not foods you absolutely love (heck yes!) then skip them this round. Just because they’re on the table doesn’t mean you need to indulge. Side of guilt, no thank you!

Remember, it takes 20 minutes for your brain to get the signal that you’ve had enough food. Put down your fork in between bites and enjoy the food you love to allow for more time to pass and your mind to get the message.

3. Don’t let your food touch.

A silly but good reminder. While small plates are a popular portion control technique, you can also avoid the mound of food on your plate by keeping space between the different dishes. Then, pop a sugar-free mint in your mouth to curb overeating! The minty fresh taste will shift your taste buds and focus to the conversation (hopefully good) at the table allowing you to move on from the meal.

4. Breakfast, lunch, and dinner.

Enjoy healthy snacks like raw veggies, nuts, and fruit throughout the day to avoid a full-blown gorgefest. Hunger causes a drop in blood sugar and increased cortisol levels leading to cravings for fatty, salty, and sugary foods. Curb the cravings by eating regular meals throughout the day focused on fiber-rich treats (fruit, vegetables, and nuts) that will satisfy your belly with a lower calorie count.

5. Dilute your drinks.

Do you really like eggnog or the other holiday drinks? Just because it’s limited doesn’t mean you have to have it. If it’s not a heck yes, say no thank you (see tip #2 above).

If you enjoy alcohol with your festivities, alternate between water and alcohol to avoid the not-so-happy holiday hangover. Soda water makes a great mixer to reduce calories. For added detoxification, try adding ginger or lemon! Make sure you're staying hydrated by drink half your body weight in water. For example, if you weigh 160 pounds, aim for 80 ounces (or 10 8 oz. glasses) of water over the course of the day.

6. Stay active.

There are a bunch of studies that say taking a brisk 15-20 minute walk after a meal can help ease digestion and stabilize blood sugar levels. Not to mention, doing so can make up for eating more than usual while reducing any unwanted holiday stress.

Can’t get out after the meal? Before you allow yourself a splurge, do something healthy, like eating a piece of fruit, walking around your home for five minutes, or climbing the stairs a few times. Tell yourself that all the running around you’re doing (cleaning for house guests, dashing through a million stores to find the perfect gift) can help keep your weight in check. In a Harvard study, people who were simply told that they did enough in their daily lives to meet the surgeon general’s recommendations lost weight and body fat without consciously changing a thing. Why? Positive thinking works.  

The idea of healthy holiday eating can make people anxious so try not to get too worked up. This season should be a time of celebration and relaxation. File it under sad-but-true: You can gain weight while eating healthy. Therefore, make sure you're not eating something based solely on its healthy attraction and keep a keen eye on your portion sizes.

Leave your elastic waistbands and loose clothing that encourage overeating in the closet. Sit next to a fellow healthy eater for strength in numbers or saddle up next to your friend who eats slowly. If you do happen to eat more than you planned during this holiday season, don't beat yourself up. Abandon those negative voices in your head, give yourself permission to enjoy the indulgence guilt-free, and then remember to get back on track with your normal routine the next day to prevent your slip from ending in a fall.

5 Quick Tips to Avoid Unhealthy Snacking at Work

5 Quick Tips to Avoid Unhealthy Snacking at Work

Do you find yourself sabotaging your desire to eat healthy at work?

Let’s be honest, it's easy to indulge when break rooms are notorious for providing sugary, salty snacks, birthday cakes, pizza parties, and treats sent from clients. Even the anti-snackers can find themselves susceptible to office snacking temptations.

When we consume too many carbohydrates or minimal healthy fats and proteins, our blood sugar levels spike and crash quickly. When this happens, your body starts to crave the fastest fuel it can consume - refined grains and simple sugars - resulting in unhealthy snacking habits.

So how do you avoid the never-ending flow of unhealthy snacks and make healthier choices to maintain high energy levels through your day? Click below to find out.