5 Healthy Summertime Beverages that Clean Eaters Love
Toting around a water bottle has become de rigueur for clean eaters even if you don’t live in a desert state like Arizona. This signals that keeping hydrated is on the front burner for many. Plus the desire to reduce the sugar has become the number one nutrition concern of Americans accorindg to a recent poll.
One may think that water is the preferred beverage choice for most people and you’d be right! Bottled water has overtaken carbonated soft drinks as the most popular beverage in the U.S. On a per capita basis, it averages out to 39.3 gallons of bottled water per person compared to 38.5 gallons of soda pop.
But looking at the big picture, Americans still gulped down 12.4 billion gallons of carbonated soft drinks in 2016. This helps to explain why sugar-sweetened beverages are often sited as the number one source of sugar in the American diet.
Most of the women I meet have given up (or never used) carbonated soft drinks. We’re all looking for something that is tasty, has reasonable calories, is low in added sugars and is tasty. In other words, a cleaner beverage and it would be nice if it also provides some nutritional bennies too.
Check out my top 5 favorites for sipping and slurping during the dog days of summer.
- Black iced tea. Iced tea is a fabulous beverage choice. It’s full of antioxidants plus L-Theanine, an amino acid. Theanine has shown a multitude of health benefits especially for reducing anxiety, protects the heart, and increases sleep quality. However, traditional bottled iced tea can have as much sugar as a candy bar. Search for unsweetened varieties like Tejava Unsweetened Black Tea.
- Ignore those plastic bottles of lemonade that are typically 15 percent lemon juice with as much sugar water as sodas. Make your own Stevia sweetened lemonade.
Here’s my recipe:
- Slice lemons in half, squeeze out juice and remove seeds. Add juice to a large glass pitcher.
- Add 2 quarts of filtered water to the pitcher.
- Stir in 1 teaspoon of Stevia and slowly add more Stevia (too much and it will taste bitter).
- Thinly slice one whole lemon and add to the pitcher.
- Add the ice cubes and serve!
- Ten years ago I had my first taste of Kombucha. My taste buds were puzzled as I experienced a new type of tingle down my throat. The fizziness of Kombucha comes naturally from fermentation, there’s no adding carbon dioxide to make this fizz. The fermentation process produces probiotics or bacteria that are welcome to make our gut their home.
The health of our gut dictates the health of our entire body (and mind) with research to share beyond this article. One caveat with Kombucha, fermentation needs sugar, so look for brands with 5 grams or less of sugar per serving. Another thought, if you have gut challenges (Irritable Bowel Syndrome, Small Intestinal Bacterial Overgrowth, Gastric Reflux) it’s best to pass on Kombucha since fermented foods can initiate symptoms associated with these gastro-intestinal maladies.
- Infused water. For me this is the year of infused water. My husband and fellow RDN, Douglas (the “senior nutritionist” in my house) brought home a decorative 1 gallon water dispenser that fits perfectly in the fridge. We tried many combinations of fruit, veggies, and herbs. Some were terrible but some were so refreshing I found myself going back for another glass! Here are some of my favorites:
- sliced strawberries and watermelon
- sliced cucumbers with fresh mint,
- sliced peaches with a sliver of fresh ginger
To make your own infused water place the ingredients into a glass water container and top with purified water. Refrigerate and enjoy the spa-like quality and appeal for two days. All the sweetness without the sugar!
- Iced Rooibos Tea. Mentioned earlier, black tea is full of nutritional benefits but if you’re trying to avoid caffeine, herbal tea can become your go-to summer sipper. For example, Rooibos tea is a mild tasting tea that takes on an earthier taste when chilled. Rooibos also provides antioxidants and flavonoids.
My favorite brand is Choice Organic Rooibos. To one gallon of filtered water, add 6 Rooibos tea bags. Cool in fridge and remove tea bags. In place of sugar use the plant-based sweetener Stevia.
What will I be toting around town this summer? My glass water bottle filled with filtered water and slices of baby lemons (a bit less tart than large lemons). Now it’s your turn, what’s your go-to beverage to keep hydrated and cool for summer?
Bonnie Roill is a Registered Dietitian Nutritionist, Certified Health and Wellness Coach, and Hormone Support Coach working exclusively with women to re-balance their hormones to create a healthier weight and a happier life! Visit www.B3Nutrition.com to receive your free report “5 SMART Strategies for Healthy Weight Loss. “ Eat Clean(er)* Feel Great* Look Awesome!
