The Truth About Diet Soda
The authors of Eat This Not That reveal some hard truths about low-calorie sodas.
By Dave Zinczenko and Matt Goulding, Men's Health
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We talk a lot about “watching what we eat,” but if you never gave a thought to what you ate and instead watched only what you drank, you could probably cut 450 calories a day out of your life—that’s nearly a pound of fat trimmed away each week! That's what a study from the University of North Carolina found. Americans today drink about 192 gallons of liquid a year—or about 2 liters a day. To put it into perspective, this is nearly twice as many calories as we did 30 years ago.
When confronted with the growing tide of calories from sweetened beverages, the first response is, “Why not just drink diet soda?” Well, for a few reasons. Eat This, Not That! did some research and found out some hard truths behind the low-calorie (and nutrition-free) beverage. The story isn't as clear-cut as you suspect, and it might make you think twice the next time you're looking for a thirst-quencher.
Hard truth No. 1
Just because diet soda is low in calories doesn't mean it can't lead to weight gain.
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It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages—even if they're artificially sweetened—may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert—everything. Considering there are 15 calories in every teaspoon of sugar, that's not good news if you're watching your weight.
Hard truth No. 2
Guzzling these drinks all day long forces out the healthy beverages you need.
Diet soda is 100 percent nutrition-free—and it's important to remember that all that useless liquid is taking up space that could have gone to more healthy alternatives. On the positive side, it means you won’t be taking in equally non-nutritious, calorie- and sugar-packed options. But it's just as important to actively drink the good stuff as it is to avoid that bad stuff. So one diet soda a day is fine, but if you're downing five or six cans, that means you're limiting your intake of healthful beverages, particularly water and tea, which is high in antioxidants.
Plus, a recent study from Johns Hopkins found that restricting liquid caloric intake is a more effective way to lose weight than restricting calories from food. There’s no better place than by eliminating anything on our list of the 20 unhealthiest drinks in America.
Hard truth No. 3
There remain some concerns over aspartame, the low-calorie chemical used to give diet sodas their flavor.
Aspartame is 180 times sweeter than sugar, and some animal research has linked consumption of high amounts of the sweetener to brain tumors and lymphoma in rodents. The FDA maintains that the sweetener is safe, but reported side effects include dizziness, headaches, diarrhea, memory loss, and mood changes. Check out our guide to the 11 most controversial food additives to see how aspartame stacks up.
The bottom line is this: Diet soda does you no good, and it might just be doing you harm. The best way to hydrate is by drinking low-calorie, high-nutrient fluids—and choosing healthy alternatives, like the ones you'll find in our list of the 16 best drink swaps.
Now that you have a hold on your liquid assets, upgrade the rest of your grocery list by avoiding the 13 Worst "Healthy" Foods in the Supermarket.
Posted by Dr. Alan Tang at 5/27/2009 12:26:00 PM 0 comments Links to this post
Labels: Aspartame/Nutrasweet/Equal, breast cancer, dizziness, headaches, mood disorder, soda-pop
Monday, May 25, 2009
Acupuncture and Massage for Chronic Pain
According to the American Pain Association, an estimated 86 million Americans suffer from chronic pain. Chronic pain can be characterized by persistent pain signals that are repeatedly fired from the nervous system, and they can last from weeks to years. As with most prevalent and life-affecting afflictions, there is a wide variety of solutions available; from over-the-counter medication to prescription drugs, chronic pain is dealt with daily in a variety of ways. However, traditional Chinese medicine may have two more effective means of relief to offer.
Both Chinese acupuncture and massage therapy are regularly used to alleviate chronic pain. There is some contention in the field of Oriental medicine as to which practice is more beneficial. According to the British Medical Journal, a recent study showed acupuncture to provide greater short-term pain relief and better range of motion than traditional massage. The conclusion of the British Medical Journal declared acupuncture to be a safe form of treatment for people with chronic neck pain and one that offers clear clinical advantages over conventional massage in the reduction of pain and improvement of mobility.
While acupuncture is believed by many to provide long-term relief for chronic pain, massage therapy also has a good deal of staunch believers. The Archives of Internal Medicine conducted a randomized trial comparing traditional Chinese medical acupuncture, therapeutic massage, and self-care education for chronic low back pain. The results this study stated that therapeutic massage was effective for persistent low back pain and provided long-lasting benefits, and that traditional Chinese acupuncture was "relatively ineffective." The Touch Research Institute has conducted over 90 clinical studies on the beneficial effects of massage therapy. These studies have proven massage therapy's effectiveness in the relief of not only chronic pain, but also juvenile rheumatoid arthritis, labor pain, fibromyalgia, and back pain
Friday, May 29, 2009
Wednesday, May 20, 2009
TOP ATHLETES USE REGULAR CHIROPRACTIC CARE
What do Barry Bonds, Tiger Woods, Andy Roddick, and Lance Armstrong have in common? They are incredibly accomplished athletes that have used chiropractic care as a key ingredient to their success.
The fact is that more professional athletes use chiropractic than ever before. Even more revealing is the increased use of regular chiropractic care for entire professional teams. In fact, Chiropractic Economics reported that over 95% of teams in the NFL use chiropractors as a regular part of player care.
Some professional athletes pay personal chiropractors to give treatment before, during, or after a game. Barry Bonds, one of the best all-time baseball players, has a personal chiropractor who travels to games. Bonds has incorporated chiropractic into his lifestyle. He reportedly said, “I think it should be mandatory to see a chiropractor and massage therapist.”
A study in 1991 in the Journal of Chiropractic Research and Clinical Investigation revealed that chiropractic care can increase athletic performance by as much as 16.7%! Another study in the Journal of Vertebral Subluxation Research in 1997 revealed that chiropractic care increases an athlete’s capillary count. This means increased blood flow and more oxygen to the body.
What do Barry Bonds, Tiger Woods, Andy Roddick, and Lance Armstrong have in common? They are incredibly accomplished athletes that have used chiropractic care as a key ingredient to their success.
The fact is that more professional athletes use chiropractic than ever before. Even more revealing is the increased use of regular chiropractic care for entire professional teams. In fact, Chiropractic Economics reported that over 95% of teams in the NFL use chiropractors as a regular part of player care.
Some professional athletes pay personal chiropractors to give treatment before, during, or after a game. Barry Bonds, one of the best all-time baseball players, has a personal chiropractor who travels to games. Bonds has incorporated chiropractic into his lifestyle. He reportedly said, “I think it should be mandatory to see a chiropractor and massage therapist.”
A study in 1991 in the Journal of Chiropractic Research and Clinical Investigation revealed that chiropractic care can increase athletic performance by as much as 16.7%! Another study in the Journal of Vertebral Subluxation Research in 1997 revealed that chiropractic care increases an athlete’s capillary count. This means increased blood flow and more oxygen to the body.
Monday, May 18, 2009
Monday, May 11, 2009
Whiplash and Muscle Weakness
Whiplash involves the stretching of nerves, muscles, and ligaments. The forces are so great during even low speed collisions, that the muscles cannot resist the forces. The injury of whiplash produces inflammation to repair the damaged tissues. During this time, fast movements of your head and neck will result in pain, so most patients become overly cautious and move their neck very little. Unfortunately over time, because of the lack of muscle use, you become weak. This sets up the difficult combination of both damaged ligaments and weak muscles. Now there is little strength and support for the neck. This may make you very vulnerable to a future injury. Even slight movements can produces flare-ups when the muscles are too weak. The patient may feel their head to be heavy. Sometimes patients’ injuries can be so severe that dizziness develops due to the asymmetrical muscle and nerve activity. This is called cervicogenic vertigo. If you get dizzy when you move your head, then you may have this condition.
While it may seem intuitively obvious that addressing weak neck muscles are important to a full recovery, few patients will do them unless prompted and explained by their doctor. Specific muscles need to be strengthened in a way that does not cause further damage to the ligaments. If the muscles are tight in certain areas, then stretching or deep tissue massage, or trigger point therapy, can help to loosen areas and decrease pain.
But the most important thing you can do on a daily basis is to keep exercising. Studies have shown this to be effective in whiplash treatment when there is a mechanical neck disorder. A specific exercise program can be prescribed by a doctor of chiropractic Special attention should be made to your posture and x-rays, and how specifically you were injured. Only in this way, will the treatment be effective and not risk further trauma.
Exercises such as rolling the head around the shoulders should be avoided since the neck is not a ball and socket joint like the shoulder. In some directions, the joints will have excessive laxity and the muscle exercises should be done in the neutral position versus at the end range or limit.
Because the ligaments are so badly damaged in whiplash, it’s important to maintain the supporting muscles (both strong and flexible), to keep the spine stable and pain free.
Whiplash involves the stretching of nerves, muscles, and ligaments. The forces are so great during even low speed collisions, that the muscles cannot resist the forces. The injury of whiplash produces inflammation to repair the damaged tissues. During this time, fast movements of your head and neck will result in pain, so most patients become overly cautious and move their neck very little. Unfortunately over time, because of the lack of muscle use, you become weak. This sets up the difficult combination of both damaged ligaments and weak muscles. Now there is little strength and support for the neck. This may make you very vulnerable to a future injury. Even slight movements can produces flare-ups when the muscles are too weak. The patient may feel their head to be heavy. Sometimes patients’ injuries can be so severe that dizziness develops due to the asymmetrical muscle and nerve activity. This is called cervicogenic vertigo. If you get dizzy when you move your head, then you may have this condition.
While it may seem intuitively obvious that addressing weak neck muscles are important to a full recovery, few patients will do them unless prompted and explained by their doctor. Specific muscles need to be strengthened in a way that does not cause further damage to the ligaments. If the muscles are tight in certain areas, then stretching or deep tissue massage, or trigger point therapy, can help to loosen areas and decrease pain.
But the most important thing you can do on a daily basis is to keep exercising. Studies have shown this to be effective in whiplash treatment when there is a mechanical neck disorder. A specific exercise program can be prescribed by a doctor of chiropractic Special attention should be made to your posture and x-rays, and how specifically you were injured. Only in this way, will the treatment be effective and not risk further trauma.
Exercises such as rolling the head around the shoulders should be avoided since the neck is not a ball and socket joint like the shoulder. In some directions, the joints will have excessive laxity and the muscle exercises should be done in the neutral position versus at the end range or limit.
Because the ligaments are so badly damaged in whiplash, it’s important to maintain the supporting muscles (both strong and flexible), to keep the spine stable and pain free.
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