March 26, 2008
Are you a Soda Pop Guzzler?
…a bottom less pit for empty-calorie, nutrient-free beverages?
…not getting all that the ads promise from your soft drink?
Want to kick the soft drink habit?
Pop, soda, soft drinks….regardless of what you call it, we drink too much of it! I don’t need to go on and on about how the soft drink industry has contributed to the growing obesity and diabetes epidemics (even diet soda). I don’t need to tell you how much money the industry spends understanding their market (you and me) and designing ads and commercials that make us loyal to their brand (do you prefer Coke or Pepsi?) I don’t need to tell you how many children have replaced healthier beverages with gallons of the stuff. And I don’t need to tell you to stop drinking it…because I occasionally drink it myself.
What I will tell you is how to kick the habit if you want to. I’ve discovered something that I like a lot more than soft drinks. I make my own soda–yum-o-la.
If you’re a true soda junkie, it may feel overwhelming to think about giving up your long-standing habit. But here are three fabulous ways to do just that!
Option One: Use frozen fruit concentrate
(100% fruit - organic is best)
To make 1 serving…
- 2 tablespoons of 100% fruit concentrate (e.g., grape, raspberry, mixed fruit, cherry, lemon-lime, tropical blend)
- Sparkling water, carbonated water, or seltzer to fill the glass
- Stir and enjoy!
One of my favorites is concentrated grapefruit juice with seltzer. Very refreshing. And if you’re frugal, buy the Big K Kroger brand of seltzer. It’s just $2.20 for 12 cans.
Option Two: Use fresh fruit
to make a Watermelon Aqua Fresca
To make 2 servings…
- 2 cups cold water
- 2 cups watermelon, rind removed, seeded, and chopped or blended*
- 2 tablespoons sugar or use agave (amount may vary depending on sweetness of watermelon)
- Juice of 1/2 lime, no more than 1 tablespoon
- In a blender or food processor, combine water, watermelon, sugar, and lime juice until smooth.
*Traditionally an authentic aqua frescas are made without blenders by simply mashing the fruit with a fork or masher before adding the water and sweetener.
- Pour mixture through a strainer into a pitcher, forcing through most of the pulp. Chill at least 30 minutes before serving. For fun, garnish with a chunk or two of watermelon.
REFRESHING VARIATIONS: Use cantaloupe or any other melon; strawberries; papaya with lime juice; peeled, seeded cucumbers and lime juice.
Option Three: Use fresh squeezed fruit juice
to make lemon-lime soda pop
To make 1 serving…
- 2 tablespoons fresh squeezed lemon juice
- 1 tablespoon fresh squeezed lime juice
- 1/4 cup + 2 tablespoons apple juice concentrate (thawed)
- 3 ice cubes
- 1 cup soda water
tips on juicing lemons and limes
If you want to make your own soda & seltzer water…
Several varieties of products are available. The Penguin soda maker is one option.
For Inspiration to kick the soda habit , here are some good reads:
Liquid Candy: How Soft Drinks are Harming America’s Health
The abridged highlights of Liquid Candy
Introduction to pop: the history & timeline (from about.com)
Soft Drinks: America’s Other Drinking Problem (from WestonPrice.org)
Caffeine content of popular drinks
Drink More Diet Soda, Gain more Weight? (from WebMD.com)
READERS — Comment on this topic below. Has this article sparked an opinion in you?
- Are you trying to break a soda habit?
- Got some healthy alternatives to share?
Comment at the link at the very, very bottom of the page. We want to know what YOU think. See comments from last month’s newsletter (very, very bottom of the page)
To your healthy, happy, life! 
Cheryl’s Soup Kitchen (ebook and audio)
Soup has many virtues. You can use it as a super weight loss strategy or as a nurturing cold weather ritual. And you can dramatically improve your diet by eating soup.
Soup is versatile–eat it as a snack or for breakfast, lunch, or dinner. Eat it cold or hot–with friends or snuggled up on the couch after a long day. On a cold day, soup is like a warm blanket. It’s the BEST fast food on the planet. Soup can be one of the most satisfying and nourishing meals you eat.
But this program isn’t just about making soup. It’s also about streamlining your kitchen and your preparation processes so you can make soup fast . . . and eat it slow. And, it’s about healthy eating and inspiration for cooking and eating at home.
You get 2, 60-minute audios, recipes for soups and sides, and a beautifully illustrated ebook. >> more info
Fee: $19.00 Ebook and 2, 60-minute audios
Get the FREE Healthy, Happy Living Newsletter and Wellness Pack
Want to Use this Article for Your Newsletter or Web Site?
You may publish this article or others in the archive free of charge in your e-zine, web site, e-book or print publication as long as the copyright notice and the author information below are included without change:
Cheryl Miller is a wellness expert and life coach. She specializes in helping people take action to live a healthy, happy life . . . in this lifetime. Get the Healthy, Happy Living monthly newsletter and free Wellness Pack. Sample issues here: www.cherylmillerville.com/newsletter© 2007 cherylmillerville.com. All rights reserved.
Let us know where you have published one of Cheryl’s articles by sending an email to us with a link to your publication.
Cheryl is super bright, she always follows through, and she engages in provocative conversations. But here’s the really big deal–she’s a visionary. She can extrapolate from a current point of view or way of being and see a new and better way, an end point, and a way to get there.
March 26th, 2008
I’m not a soda pop drinker and discourage the habit. On a day where the sun is warm, your better choices to quinch the thirst look very inviting. Can’t wait to try the recipes.
March 27th, 2008
In my battle with Lupus (which I am now in remission from) I chose approx 8 or 9 years ago to give up soda. I felt so much better.
I now recommend cutting out soda to all my nutrition clients. There is nothing in soda that is even remotely good for you.
My advice… use your imagination and experiment with juicing …. you’ll be doing something good for you both physically and mentally! The drinks Cheryl has offered us are but a start of what you can come up with……
March 27th, 2008
Juicing is a nice option. So is plain water….but I don’t think addicted soda drinkers want to start there
Cheryl
June 30th, 2008
We have mint growing in our yard….I pluck a sprig, rinse it off and add it to my glass of ice water or decaff ice tea…..so refreshing! Or, just a slice of lemon in water/tea, very good. I still miss pop when we have pizza or mexican, but really want to get off pop altogether. Thanks for great advice! Kathy