How many times have you stopped to search for your name among the personalized keychains hanging on one of those spinning racks? If your name isn’t a common one, you’ll soon lose interest and walk away if you don’t see it. But if it is, you’re sure to find it in no time. Then, perhaps you’ll look for a loved one or a friend’s name. There are plenty of times I’ve found myself stopping in a front of one of those racks in a store to move it around to see if “Cindy” shows up anywhere.

A soda company uses this same concept to increase soda sales. They are putting individual names on miniaturized versions of their retro glass soda bottles — personalized nostalgia. When it was first introduced to the market, it created quite a stir. If you didn’t see your name on a bottle in the store, you were lured to their website to order one of your own. For six-bucks, the company will mail it to you. Just like the key chains, people like to see their names show up on stuff. Maybe you don’t even drink that brand of soda. But this one has your name on it. How cute is that? This clever marketing trick has single-handedly created a human connection.

Multi-million-dollar marketing has increased the sales of soft drinks around the world since its inception. Sports figures drink it. Famous people sing about it. The commercials promote soda as a part of a happy, fun-loving culture. Soda is available everywhere in stores and restaurants. Vending machines dispense it across the country. Our children have access to a wide variety of sugary drinks more than ever before. With the prevalence of obesity in adults and children, (1) sugar-sweetened drinks play a big part.

According to data from the National Health and Nutrition Examination Survey, people drink less milk and more soft drinks as they get older. In some populations, soda outranks milk as the beverage of choice among children (2). Is this proof that advertising works? This concerning trend continues to reduce the quality of nutrition in our diet.

In a side-by-side comparison, the sugar in regular milk occurs naturally in the form of lactose. The amount of natural sugar in milk is 12 g per 8 oz serving. Soda, on the other hand, has 40 grams of added sugar in a 12 oz can. Milk provides protein, calcium, potassium, and vitamin A and D. Sodas provide zero nutritional value. How much sugar is in 40 grams? About 4 grams of sugar equals 1 teaspoon. So, a 12 oz serving provides 10 teaspoons of sugar. That’s more than 3 times the sugar than 8 oz of milk.

There’s no denying nowadays sugar is considered the bad guy. There’s absolutely no way to completely avoid it ever, nor should you. In its simplest form, glucose is energy for our brains and muscles. It helps you think and move. Our bodies need enough carbohydrates as part of balanced nutrition. Balance instead of avoidance is the best way to better health.

How do you balance your sugar intake? Here are 3 ways

1. Water is still the best way to hydrate when you’re feeling thirsty. Our bodies can’t survive without it. Add lemon or lime slices for flavor.
   
2. During meals, drink plain water, 100% fruit juice, low fat, or fat-free milk as recommended by the Dietary Guidelines for Americans 2020- 2025 (3).
   
3. If you’re someone who absolutely can’t do without soda in your diet, consider drinking it in lesser amounts. If you normally drink 20 oz or more reduce, it to 12 oz, then step down to 7.5 oz. While reducing your intake, why not try unsweetened decaffeinated iced tea or flavored seltzer water with zero sugar as alternates.  

If you’re serious about making diet changes to benefit your health, talk to your doctor, then meet with a registered dietitian in your area.

To end on an important note: sugary beverages are the single largest source of calories and added sugar in the American diet. In other parts of the world, sugary drink consumption is on the rise due to urbanization and beverage marketing. (4). Arm yourself with knowledge. By becoming mindful of how these drinks are marketed, you will have a better understanding of how your purchasing behaviors might be influenced. Remember beverage companies spend millions of dollars to learn about your buying habits and how to influence your children’s choices. As consumers, we all need to be more aware of that.

References

1. “Data & Statistics.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 19 May 2021, https://www.cdc.gov/obesity/data/index.html.
   
2. Herrick KA, Terry AL, Afful J. Beverage consumption among youth in the United States, 2013–2016. NCHS Data Brief, no 320. Hyattsville, MD: National Center for Health Statistics. 2018.
   
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
   
4. “Sugary Drinks.” The Nutrition Source, 16 Oct. 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/.

DISCLAIMER: The Green Apple Dietitian blog provides nutrition information for education only and is not intended to offer medical advice or cure any health conditions. The content should NEVER be used as a substitute for medical advice, diagnosis, or treatment of any health condition or problem. Any questions regarding your diet and health should be addressed to your specific healthcare providers. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

Green Apple Dietitian makes no warranties expressed or implied regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness of any information posted or shared on this blog. Green Apple Dietitian does not assume any risk whatsoever for your use of any information contained herein that was posted or shared on this blog in the past, present, or future. By accessing this blog, you agree that neither Green Apple Dietitian nor any other party, to be held liable or otherwise responsible for any decision made, or any action taken or not taken, due to your use of any information presented on this blog website.

Large health organizations advocating for good health to prevent chronic illnesses like cardiovascular disease help create public awareness. Information derived from scientific research has taught us how to enjoy a better life and live longer.

But what happens when advocating for health ends up promoting unhealthy behaviors? It goes against what we think we know is best. Lose weight by diet and exercise and it will improve your health. We know this for sure. Or do we? When a person loses weight by going on a diet, they are praised for a job well done and are told how good they look. But then the weight comes back…

Sometimes with all good intentions, we end up learning valuable lessons. What do patients do with diet and exercise advice? Some may shrug it off and continue with their current lifestyle, while others will follow the advice and achieve a decent outcome. But for someone who is experiencing extreme body dissatisfaction, general weight loss messages can lead to disordered eating. These messages alienate patients with overweight or obesity who have tried to lose weight for a long time but were unable to keep it off.

With weight stigma prevalent in the news and social media, it can put a lot of stress on a patient who is overweight struggling with a chronic illness trying to do the right thing. Weight loss advice doesn’t consider one’s lifestyle behaviors and their choice to modify them. The more stigma that is put on an overweight individual to get them to lose weight the more it can increase behaviors of binge eating and reduce the desire for more physical activity (1).

Since, 2013, Binge eating disorder has been formally recognized as an eating disorder (2). Some of the warning signs include the disappearance of large amounts of food in a short amount of time; empty wrappers or containers left behind as an indication of the consumption; frequent dieting; eating in secret and extreme concern with body weight and shape (2).

Advocates for preventing/treating heart disease or any other chronic illness should exercise caution with messages that are a one size fits all mentality. Messages should be tailored to individuals based on their lifestyle and the environment they live in, genetics, health history, and body shape. Healthy isn’t about losing weight, it’s about promoting a healthy mindset that drives healthy behaviors for a lifetime.   

If losing weight doesn’t equal better health what does? Here are 6 action steps

1. Stop dieting to lose weight. Completely. Stop telling yourself that you need to lose weight. Commit to leaving the diet culture for good. Your BMI doesn’t tell your story about your health or where your body weight should be.
   
2. Feed your body what it needs. Balance out foods with lower nutritional value with ones that are higher in nutritional value. Learn how to feed yourself by understanding your style of eating. Meet with a dietitian to expand your knowledge. If you don’t cook, learn the basics. Become an expert on your nutrition.
   
3. Increase physical activity in ways you are able. If you’re living a sedentary lifestyle, commit to moving more by doing activities you enjoy. Move your body to improve the function of your brain, bones, muscles, and joints. Don’t exercise to lose weight.
   
4. Become a skeptic. Don’t look for diet advice on social media. There are too many people on the internet without credentials giving the wrong health advice. Watch out for anything that promises a quick fix. Avoid organizations selling products “that will help you lose weight.” There are no guarantees for weight loss.
   
5. Don’t replace meals with diet supplements to lose weight. Supplements are not reviewed by the FDA for safety and effectiveness before they go on sale to the public. They cannot be marketed to prevent, treat, or cure disease (3). There is no magic pill.
   
6. Get help from qualified professionals, if you think you might have an eating disorder or are suffering from depression and anxiety. Disordered eating behaviors contribute to weight gain over time. These behaviors put you at high risk for irreversible damage to your body’s systems, including your heart. Don’t go it alone.

If you or someone you know is struggling with an eating disorder click to talk, text, or chat: NEDA (nationaleatingdisorders.org)

References

1. Rebecca M. Puhl, Chelsea A. Heuer, “Obesity Stigma: Important Considerations for Public Health”, American Journal of Public Health 100, no. 6 (June 1, 2010): pp. 1019-1028. https://doi.org/10.2105/AJPH.2009.159491
   
2. “Binge Eating Disorder.” National Eating Disorders Association, 22 Feb. 2018, https://www.nationaleatingdisorders.org/learn/by-eating-disorder/bed.
   
3. Center for Food Safety and Applied Nutrition. “What You Need to Know About Dietary Supplements.” U.S. Food and Drug Administration, FDA, https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-dietary-supplements.

DISCLAIMER: The Green Apple Dietitian blog provides nutrition information for education only and is not intended to offer medical advice or cure any health conditions. The content should NEVER be used as a substitute for medical advice, diagnosis, or treatment of any health condition or problem. Any questions regarding your diet and health should be addressed to your specific healthcare providers. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

Green Apple Dietitian makes no warranties expressed or implied regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness of any information posted or shared on this blog. Green Apple Dietitian does not assume any risk whatsoever for your use of any information contained herein that was posted or shared on this blog in the past, present, or future. By accessing this blog, you agree that neither Green Apple Dietitian nor any other party, to be held liable or otherwise responsible for any decision made, or any action taken or not taken, due to your use of any information presented on this blog website.

We usually associate cleanliness with good health. Cleanliness is next to Godliness. Like our homes, we like to keep our bodies clean and free of toxins and waste. Ads for detox diets promote a similar idea for rejuvenation or to aid in weight loss. By using a good cleanser, we can get rid of the bad stuff to look better and feel better.

The popularity of detox diets seems to be about what they represent rather than what they claim to do. These diet companies don’t give any credit to our bodies for ridding themselves of harmful elements. They often sell products we don’t need. We already possess a powerful organic detoxifier and natural filters inside of us. The liver and kidneys.

The liver metabolizes energy from the food we eat including vitamins and minerals and stores or activates them as needed. It filters out toxins from the blood and converts them into substances that are water-soluble and unharmful to the body. These unusable substances re-enter the bloodstream to be eliminated.

The kidneys regulate fluids in our bodies by controlling how much water is recirculated or eliminated. They also filter body wastes from the blood, while reabsorbing vitamins and minerals to send them back into the blood stream. The kidneys also activate vitamin D, regulate blood pressure, and help the body make more blood cells.

There is no magic pill or herb that will replace the miracle of our body’s detoxification and elimination processes. Is there is a way to feel more rejuvenated? Here are 6 ways to feel better:

1. Include more fresh fruits and vegetables with meals along with lean or plant-based protein, and complex carbohydrates that are high in fiber.
2. Eat less food that contains high levels of sodium and sugar. Look for plant sources of fat.
3. Don’t restrict meals. Eat 3 times a day while adding up to 3 snacks to maintain your body’s energy.
4. Drink more water instead of sugary, caffeinated, beverages.
5. Increase your activity level by moving more while doing activities you enjoy.
6. Work to manage the stress in your life and get enough sleep every night.

Don’t underestimate the power of taking responsibility for your health. No detox diet maker knows yourself better than you do. Put in the work and you’ll see results. Avoid fad diets and products that promise weight loss without effort. The only guarantee of weight loss will be in your wallet.

References

Nutrition and healthy eating. (n.d.). Retrieved February 9, 2015, from http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040

Wanjek, B. (2013, May 29). Detox Diets & Cleansing: Facts & Fallacies. Retrieved February 9, 2015, from http://www.livescience.com/34845-detox-cleansing-facts-fallacies.html

Mahan, K. L., Escott-Stump, S., Raymond, J. L., (2012). Krause’s food and the nutrition care process. St. Louis, Missouri: Elsevier Saunders

How do your kidneys work? – Emma Bryce – YouTube

What does the liver do? – Emma Bryce – YouTube

DISCLAIMER: The Green Apple Dietitian blog provides nutrition information for education only and is not intended to offer medical advice or cure any health conditions. The content should NEVER be used as a substitute for medical advice, diagnosis, or treatment of any health condition or problem. Any questions regarding your diet and health should be addressed to your specific healthcare providers. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

Green Apple Dietitian makes no warranties expressed or implied regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness of any information posted or shared on this blog. Green Apple Dietitian does not assume any risk whatsoever for your use of any information contained herein that was posted or shared on this blog in the past, present, or future. By accessing this blog, you agree that neither Green Apple Dietitian nor any other party, to be held liable or otherwise responsible for any decision made, or any action taken or not taken, due to your use of any information presented on this blog website.