Soda’s Negative Impact on the Body

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Normally I stress the positive impact of good health practices, rather than focus on negatives. However, I feel so strongly about this topic that I’m willing to depart from that practice.

I stopped drinking soda, in my case diet soda, more than a dozen years ago. Before that time, I was known as the woman who always had a diet soda with her. Always. If it wasn’t a 20 ounce bottle, it was a 32 ounce happy hour drink from Sonic.

One reason for carrying a soda with me was thirst. I felt parched all the time. Little did I know that my diet soda addiction contributed to my thirst rather than satisfying it.

I stopped drinking diet soda for several health reasons, including constant indigestion, joint pain and dehydration. That decision became the first step toward better health.

Soda’s negative impact on the body is huge and far reaching. Don’t believe me? Check out these 18 reasons to stop drinking soda now.

Sodas Negative Impact on the Body title meme

Soda Facts

Almost half the adult populations, 49%, drink at least one soda a day. A 12 ounce can contains at least 39 grams of sugar. That’s equal to nine and a half teaspoons of sugar, in ONE can. A 20 ounce bottle of soda packs in 65 grams of sugar, or 13 teaspoons. And those happy hour drinks that offer 32 ounces of soda for a great price contain a whopping 91 grams of sugar, which is the same as 21.6 teaspoons.

Imagine stirring that much sugar into a glass of iced tea. The thought literally churns my stomach.

And diet soda is no better, health wise. Diet soda drinkers up their risk for weight gain, increased belly fat and certain types of cancer. Plus it’s not only the sugar that’s detrimental to health. Additives, preservatives and artificial coloring and flavors contribute to increased risks for diseases and disorders, such as the following.

Sodas Negative Impact on the Body sugar
Soda’s negative impact on the body – sugar

Diabetes

Both diet soda and the regular stuff are linked to an increase in type 2 diabetes. Drinking soda creates a sugar spike that forces the body to convert that sugar into fat. And that fat gets stored in the liver.

In just six months, the fat deposits in the liver can increase by 150%, greatly raising the risk for diabetes.

Additionally, diet soda actually increases sugar cravings, contributing to the chances of developing diabetes.

Obesity

One of the greatest risks from consuming soda is obesity. A 20 ounce bottle of soda provides 150 empty calories that do nothing to stave off hunger. Consuming a bottle of soda with every meal for 30 days can add three or more pounds a month and more than 36 pounds in a year.

Extra Belly Fat

Linked with obesity is excess belly fat. Because the sugar in soda quickly converts to fat, and triggers the production of insulin in the process, the body accumulates fat in the belly.

Soda's Negative Impact on the Body belly fat
Soda’s negative impact on the body – extra belly fat

Kidney Stones

One of the most painful medical conditions, often compared to childbirth, kidney stones form when minerals accumulate in the kidneys. Soda drinkers increase their risk for these excruciating stones due to the excess consumption of sugar, phosphoric acid and chronic dehydration.

Fatty Liver

The excessive amount of sugar in soda is linked to a condition called non-alcoholic fatty liver disease. The body is not able to process all that sugar. Instead it converts the sugar into fat that is stored in the liver. This leads to fatty liver, a serious disorder that increases the risk of early death.

Joint Pain

Not all joint pain is caused by drinking soda. However, those sugary drinks may be aggravating joint pain. Plus the American Journal of Clinical Nutrition suggests that women who regularly consume soda increase their risk of rheumatoid arthritis.

Additionally, sugar “feeds” inflammation of all kinds in the body. Soda certainly contributes to ongoing inflammation and the pain that accompanies it.

Sodas Negative Impact on the Body joint pain
Soda’s negative impact on the body – joint pain

Cardiovascular Disease

Regularly drinking soda contributes to a greater risk for cardiovascular diseases, including heart failure, lesions and strokes.

Heart failure is linked to diabetes, obesity and high blood pressure, all associated with consuming sugary drinks.

Strokes result from increased fat in the body which contributes to hardening of the arteries including those in the brain. Excess sugar is converted to fat.

Soda drinkers are at greater risk for heart attacks, even when controlling other factors such as smoking, poor diet and lack of exercise.

And an additive in citrusy sodas that maintains flavor and appearance, called brominated vegetable oil or BVO,  is linked to an increased risk for heart lesions in rats. BVO is used to create a longer shelf life for soda.

High Cholesterol

Eliminating soda from the diet contributes to a longer life by lowering cholesterol. That can of soda contains more sugar than the body needs in a whole day. High sugar levels are linked to high bad cholesterol and low levels of good cholesterol.

Poor Gut Health

The good gut bacteria inhabiting the intestines affects digestive health and even mental stability. Gut health is vitally important to overall health and wellbeing.

Sugar in soda provides an excellent food source for the bad bacteria that lurks in the intestines as well, while starving good bacteria.

Diet soda is no better. Gut bacteria reacts negatively to the artificial sweeteners in soda and creates metabolic changes. Those changes increase the risk for obesity, memory impairment and digestive disorders.

Sodas Negative Impact on the Body - gut health
Soda’s negative impact on the body – gut health

Infertility

The brominated vegetable oil that extends shelf life has a negative impact on fertility. BVO is banned in Japan and Europe but not in the US. It is linked to early onset puberty and infertility. Avoiding soda can help increase the chances of conception, if infertility is an issue.

Central Nervous System Disorders

Excessive consumption of citrus sodas containing BVO increases the risk of bromism as well, a condition that affects the central nervous system. Bromism contributes to memory loss, muscle weakness, fatigue and mental health issues.

Migraines

Both regular soda and diet soda can trigger the onset of migraine headaches. In addition, the chronic dehydration caused by soda consumption increases the risk of these debilitating headaches.

Sodas Negative Impact on the Body migraines
Soda’s negative impact on the body – migraines

Bloating

Those bubbles that seem so satisfying in carbonated soda settle in the intestines. That gas build up creates uncomfortable bloating resulting in an extended abdomen and even pain.

Heartburn and Ulcers

The bloating that carbonated drinks cause can negatively affect the stomach, causing bloating there as well. This can result in a build up of acid that backs up into the esophagus, creating the condition known as heartburn. The caffeine in soda is acid producing also. All this stomach acid not only causes indigestion but can also increase the risk of digestive tract ulcers and cancers.

Dehydration

Dehydration while drinking a steady supply of sodas seems unusual. However, sugary drinks do nothing to quench thirst. The caffeine in soda has a diuretic effect, causing dehydration that becomes chronic when soft drinks are the primary source of liquids.

Chronic dehydration causes electrolyte imbalance, water retention, heart arrhythmia and a slower metabolic rate that contributes to weight gain.

Always thirsty? Drink more water, not soda.

Sodas Negative Impact on the Body dehydration
Soda’s negative impact on the body – dehydration

Accelerated Aging

Can drinking soda age you? Yes. Sodas are full of phosphates and sugar, which accelerate the aging process at a cellular level. And the preservatives and artificial sweeteners in diet soda increase the growth of cancerous cells.

Plus, dehydrating caffeine negatively affects the skin, creating puffiness under the eyes, dryness, wrinkles and fine lines.

Cola consumption is associated with a loss in bone density, making the body more susceptible to fractures and mobility issues as it ages.

Increased Risk for Cancer

Did you know that a soda addiction can lead to greater risks for certain cancers?

The caramel coloring found in colas and other drinks such as root beer, created from ammonia, causes cancer in mice. Even clear sodas increase the risks of cancers, such as colorectal cancer, due to sugar, preservatives and artificial flavors.

The chemical found in plastic bottles and even aluminum cans, known as BPA, is linked to reproductive issues including cancers.

And artificial sweeteners in diet soda contribute to an increased risk of lymphoma, a cancer of the lymphatic system, and bladder cancer.

The chemicals in sodas contribute to neurological disorders such as seizures. While artificial sweeteners can convert to formaldehyde in the body, leading to a higher risk for brain tumors.

Insomnia

A 20 ounce bottle of soda can contain up to 53 mg of caffeine, while the same size container of diet soda jumps to 70 mg. It can take a whole day or more for the body to metabolize that much caffeine. Drinking soda throughout the day may be contributing to sleepless nights, restless legs syndrome and chronic fatigue.

Sodas Negative Impact on the Body insomnia
Soda’s negative impact on the body – insomnia

Kicking the Soda Drinking Addiction

My intention, as a health advocate and blogger, is not to instill fear but encourage health and wellness. If you are serious about improving health, eliminating soda from your diet is a must.

I know how difficult it feels. It took me several tries before successfully kicking the addiction, and trust me, soda drinking is an addiction.

Here a few tips for stopping the soda drinking habit.

  • recognize that soda IS addictive
  • make the choice to stop, for your health
  • wean yourself away from soda slowly
  • start with replacing one soda a day with a glass of water
  • over the next 30 days, replace all sodas with water or unsweetened tea, preferably herbal teas
  • add fruits and veggies to water to boost taste and nutrients
  • carry a metal water bottle full of water everywhere you go
  • avoid foods/situations that create a craving for soda
  • reward yourself for kicking your addiction with a fun event or new outfit

You can do it…I know you can! From experience I know that you CANNOT go back to having “just one soda a day” or “one for a special occasion”. That’s the way back to addiction.

For your health and wellbeing, for increased vitality and energy and for your children and grandchildren and their health, stop drinking the soda. Get past the cravings…and the heartburn, insomnia and joint pain. You won’t regret it.

No More Soda

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Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

10 Easy One Pot Vegan Meals

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A one pot meal uses simple ingredients and just one pot or skillet to prepare a delicious lunch or dinner. Typically, the meal is ready to eat in under 30 minutes. And these 10 easy one pot vegan meals take this convenient concept one step further. They are all plant based.

When you need a quick and nutritious meal, try one of these. Whether you are vegan or not, I think you’ll find them an amazing option for a satisfying meatless meal.

10 Easy One Pot Vegan Meals

Round Up of 10 Easy One Pot Vegan Meals

I love the convenience of these easily prepared meals. Using a soup pot, dutch oven or skillet, a hot, nutritious dinner is on the table in short order. One pot means less mess in the kitchen and a speedy clean up too. Less time in the kitchen frees up more time to spend with family, play outside or enjoy some downtime in the evening.

Check out these recipes from Journey With Healthy Me and other awesome health conscious, foodie bloggers. Just click on the underlined titles to go to the recipes.

Vegan Pot Pie Soup

from Journey With Healthy Me

This yummy alternative to traditional pot pie brings all those homey flavors into a soup that’s dairy free. It’s comfort food without the distress that dairy products can bring.

10 Easy One Pot Vegan Meals pot pie soup
10 easy one pot vegan meals – pot pie soup

Creamy Tomato One Pot Pasta

from Food With Feeling

This dinner comes together in minutes using pantry staples. Swap out the fresh vegetables for frozen, if desired. And use gluten free pasta of your choice, if you are gluten sensitive.

Basic One Pan Pasta

from Feel Good Foodie

Martha Stewart perfected the one pan pasta recipes, back in 2013. Uncooked pasta is added to the pot, along with the other ingredients, and they all cook together. I’ve tried several of these recipes and they work! You don’t have to precook the pasta. This recipe is a basic version that’s easy to adapt. Add more veggies or herbs, if desired.

 

One Pan Pasta
10 easy one pot vegan meals – basic one pan pasta. Photo from Feel Good Foodie blog.

Creamy Vegan Caprese Pasta

from She Likes Food

This simple pasta dish uses fresh cherry tomatoes and basil. Use penne pasta, regular or gluten free. This recipe makes a great summer time meal.

Creamy Caprese Pasta
10 easy one pot vegan meals – creamy caprese pasta. Photo from She Likes Food blog.

Thai Peanut Zucchini Noodles

from Flavor the Moments

I love Thai food. This easy to prepare meal combines zucchini noodles with veggies in a Thai peanut sauce.  This light, summery meal does require a spiralizer, to turn zucchini into noodles. Pick up one below.

Vegan Thai Peanut Zucchini Noodles
10 easy one pot vegan meals – Thai peanut zucchini noodles. Photo from Flavor the Moments blog.

Creamy Spinach Pasta

from Karissa’s Vegan Kitchen

One pot, 10 simple ingredients, 10 minutes for this flavorful dish! The recipe calls for vegan cream cheese, or the recipe creator provides a DIY version that you can substitute. As with all the pasta dishes, you can use gluten free pasta if you want.

One Pot Creamy Spinach Pasta
10 easy one pot vegan meals – creamy spinach pasta. Photo from Karissa’s Vegan Kitchen blog.

Cowboy Beans

from Contentedness Cooking

I can’t wait to try this recipe! Really, I’ll be cooking these up this weekend. This hearty meal uses a homemade, sugar free BBQ sauce, recipe included, or you can substitute your favorite brand. Ready in just 15 minutes, Cowboy Beans are perfect to take to family gatherings.

Cowboy Beans
10 easy one pot vegan meals – cowboy beans. Photo from Contentedness Cooking blog.

Veggie Spring Rolls Fried Rice

from Vegan Richa

Do you love those spring rolls that come with Chinese food? Then you’ll love this gluten free, nut free recipe that’s ready to eat in 30 minutes. Use up that leftover rice in the fridge for this one.

Veggie Spring Rolls Fried Rice
10 easy one pot vegan meals – veggie spring rolls fried rice. Photo from Vegan Richa blog.

Chickpea, Cashew & Broccoli Skillet

from Make It Dairy Free

This delicious combination of chickpeas, broccoli and cashews in a savory garlic sauce is ready in 20 minutes. Use a skillet for the Chinese takeout inspired dish.

Chickpea, Cashew and Broccoli Skillet
10 easy one pot vegan meals – chickpea, cashew and broccoli skillet. Photo from Make It Dairy Free blog.

Aloo Matar Soup

from Journey With Healthy Me

And finally, this soup is inspired by the mildly spicy Indian dish, Aloo Matar. Potatoes, onions, garlic and peas combine in a rich tomato broth seasoned with garam masala and curry. I created this recipe during my 62 Outrageous Things to Do for My 62nd Birthday celebration.

I hope you’ll visit the other blogs and find more healthy and delicious recipes to try. Happy cooking…and enjoy spending less time in the kitchen!

10 Easy One Pot Vegan Meals aloo matar soup
10 easy one pot vegan meals – aloo matar soup

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International Hummus Day

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May 13 is International Hummus Day! Established in 2012, this unique holiday celebrates appreciation for this dairy free, gluten free, plant based treat.

Created by Ben Lang, International Hummus Day sets the intention that people from around the world come together to share a meal featuring this dish originally made from chickpeas. We may not be able to gather currently, however we can enjoy hummus from our homes and share favorite recipes with each other.

In fact, hummus is incredible easy to make, using a blender or food processor. And it requires very few ingredients. Check out the eight fun recipes below!

International Hummus Day title meme

Good for You Hummus

Although both Israel and Lebanon claim the origination of hummus, we do know the chickpea dish has been around since the 12th century. And for good reason.

Hummus, which means “chickpea” in Arabic, is not only yummy to eat, it is good for us too. Filled with protein, fiber, potassium, B6, folate, vitamin C, iron and antioxidants, hummus helps to curb hunger cravings, lowers cholesterol and can even reduce the risks of certain types of cancers.

Traditionally made with chickpeas, also known as garbanzo beans, lentils, black beans and avocados make amazing hummus as well.

Try one or all of these simple to prepare recipes.

Easy Classic Hummus

With a food processor, a few pantry staples combine to form this healthy and delicious snack or meal, served up with fresh veggies or gluten free crackers.

Check out the recipe for easy classic hummus from my blog site, and enjoy!

International Hummus Day classic
International Hummus Day – classic

Black Bean Hummus

This hummus recipe from Anthony William features black beans, avocado, cilantro, jalapeño, lime juice, garlic, cumin and coriander. It makes an excellent wholesome meal that provides tons of health benefits. Check out the recipe and benefits for Black Bean Hummus or visit the Medical Medium site.

International Hummus Day black bean
International Hummus Day – black bean

Chipotle Hummus

Spicy Chipotle Hummus, from Hey Nutrition Lady, is oil free and made with tahini, garlic, and spicy chipotle peppers. It’s perfect served as a spread on sandwiches and wraps or with gluten free crackers.

Chipotle hummus
International Hummus Day – chipotle. Photo from Hey Nutrition Lady blog.

Cilantro Jalapeno Hummus

This hummus is spicy as well, thanks to jalapeno peppers, with a kick of lime. Created by Food, Faith, Fitness, Cilantro Jalapeno Hummus does not use the traditional ingredient tahini (a paste made from sesame seeds), making it perfect when you don’t have any on hand!

Cilantro Jalapeno Hummus
International Hummus Day – cilantro jalapeno hummus. Photo from Food Faith Fitness blog.

Everything Bagel Hummus

This simple, creamy hummus, from Choosing Chia, makes the perfect yummy snack. Everything Bagel Hummus features roasted garlic, sesame oil and onion powder for that everything bagel flavor.

Everything Bagel Hummus
International Hummus Day – everything bagel. Photo from Choosing Chia blog.

Dill Pickle Hummus

This fun hummus, created by Bree’s Vegan Life, is tangy with dill and it’s oil free also. Dill Pickle Hummus is a flavorful choice with pita chips, cucumber slices or veggie sticks.

Dill Pickle Hummus
International Hummus Day – dill pickle. Photo from Bree’s Vegan Life blog.

Lentil Hummus

I love protein packed lentils. They are so good for us. This Lentil Hummus, from Elephantastic Vegan, is super easy to make and oil free. It’s great served with veggie sticks or gluten free crackers.

Lentil Hummus
International Hummus Day – lentil. Photo from Elephantastic Vegan blog.

Avocado Hummus

Home. Made. Interest. offers this tasty combination of chickpeas and fresh avocados in Avocado Hummus. This wonderfully flavored dip makes a great lunch or afternoon snack, paired with veggies or non GMO tortilla chips.

Avocado Hummus
International Hummus Day – avocado. Photo from Home. Made. Interest. blog.

International Hummus Day

These recipes can help you get started, trying out a variety of hummus recipes. And of course, you can always purchase hummus at the grocery store. The hummus industry grew from $5 million in 2002, to $725 million annually in 2016. That’s an amazing jump and an indication that people love this healthy treat.

Which recipe do you want to try first? Please visit these wonderful websites and then let me know…what’s your favorite hummus? And if you have a hummus recipe to share, send it to me! I love passing on healthy plant based recipes.

International Hummus Day sesame seed
International Hummus Day – sesame seed

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Five Ways to Boost Respiratory Health

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With all that’s going on in the world, one thing we’ve learned is the importance of health. We can protect ourselves from respiratory viruses in two crucial ways, lessening the risk of getting sick: create a strong immune system and boost respiratory health.

Check out this post for ways to strengthen the immune system.

In this post, learn five ways to boost respiratory health.

Five Ways to Boost Respiratory Health title meme

What Happens in the Lungs

When a respiratory virus enters the body, it first attacks mucus membranes and then moves to the lungs. The body reacts, creating inflammation in the lungs to combat the invader. Inflammation makes it more difficult for the lungs to oxygenate blood and push carbon dioxide out, leaving the person gasping for air. Health can quickly deteriorate as infection sets in.

To give the body and lungs the best defense possible, against bacterial and viral invasions, adopt these strategies.

Don’t Smoke or Vape

Smoking and vaping brings a foreign substance into the lungs, irritating them and setting off inflammation. Ultimately, smoking destroys lung tissue, decreasing the amount of oxygen the blood carries throughout the body. Plus, smoking suppresses the immune system. Breathing second hand smoke is just as harmful to the lungs. Avoid it too.

Five Ways to Boost Respiratory Health no smoking
Five ways to boost respiratory health – no smoking

Exercise

Thirty minutes a day moving the body improves respiratory health. Exercising causes us to take deeper breaths which expand the lung’s air sacks. Walking, aerobics, dancing, swimming, biking and gardening all increase respiration. Additionally exercise decreases inflammation in the lungs and throughout the body.

Try these specific breathing exercises to further benefit the lungs.

Breathe in slowly through the nose, to a count of five. Hold breath for three seconds, then breathe out through the mouth, pushing all the air out of the lungs. Repeat several times.

Breathe in slowly through the mouth, filling the lungs. Then push the air out through pursed lips, like you are trying to blow up a balloon. Empty the lungs. Repeat several times.

Five Ways to Boost Respiratory Health yoga
Five ways to boost respiratory health – exercise such as yoga

Eat Foods High in Antioxidants

Foods rich in vitamin C and antioxidants improve respiratory health. Add the following to your diet regularly:

  • red bell peppers
  • papaya
  • kiwi
  • leafy greens
  • cabbage
  • Brussels sprouts and broccoli
  • apples
  • pears
  • berries
  • walnuts
  • aromatic herbs such as sage, thyme, rosemary and oregano
  • nettle leaf
  • sweet potatoes
  • raw organic honey
  • walnuts
  • cayenne pepper
  • ginger
  • turmeric
  • garlic
Five Ways to Boost Respiratory Health berries
Five ways to boost respiratory health – berries

Reduce Excess Mucus

Mucus is an important part of the body’s defense against invaders. It helps to trap allergens, bacteria and viruses. However, when the body produces too much mucus, it becomes a breeding ground, ramping up the reproduction of bacteria and viruses. Plus excessive mucus clogs the nose and airways, restricting airflow.

To help eliminate excess mucus, reduce or eliminate dairy and wheat products. Both can increase mucus production. And increase spicy foods. They thin mucus, which makes it easier to cough out.

Try a saline spray or rinse in the nose, to thin mucus and wash away allergens.

Clear airways with the steam from a hot shower.

And stay hydrated. Drinking plenty of water thins out mucus as well.

Five Ways to Boost Respiratory Health hydrate
Five ways to boost respiratory health – stay hydrated

Avoid Allergens and Pollutants

Allergens and pollutants clog the nose by increasing mucus production. Avoid being outside on days with a high pollen count or heavy air pollution.

Indoors control dust, wash bedding frequently and change filters on the air conditioner often.

And, eat a nutritious diet high in fruits and vegetables to avoid seasonal allergies, naturally. Such a diet strengthens the immune system which helps to alleviate allergy symptoms. Check out a list of inflammation reducing foods HERE.

Additionally, avoid the following foods, as they create inflammation in the body and weaken the immune system:

  • eggs
  • gluten
  • canola oil
  • GMO soy
  • GMO corn
  • dairy products
  • MSG
Five Ways to Boost Respiratory Health allergies
Five ways to boost respiratory health – avoid allergens

Journey Toward Health

The world continues to shift, daily. We have no control over many events occurring and situations unfolding. However, we can control what we eat, how much we move our bodies, how we care for ourselves and the perspectives we have.

A stronger, healthier body decreases the risk for illnesses and diseases and increases vitality and well being. No matter your age, it’s not too late to reclaim health and live a better life. Let’s journey toward health, together.

Five Ways to Boost Respiratory Health

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Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.