Thirsty Thursday: Fruit Juice, Worth the Sugar?

This post was inspired by my afternoon snack. I just enjoyed the sweetest apple—the kind that requires a nearby napkin because it’s so gosh darn deliciously juicy. It made me realize that when it comes to beverages, I basically just stick to water and tea, never buying apple juice or other fruit juices. I thought this was rather odd, since I grew up drinking a glass of orange juice practically every morning. I strictly stuck to the no-pulp Tropicana variety.

Am I missing out on an important healthy beverage by missing liquid forms of fruit in my diet? Hence, today’s (slightly late) Thirsty Thursday post will look at the pros and cons of drinking fruit juices.

While trading in soft drinks for fruit juices is definitely a step in the right direction, my internet digging seems to yield the consensus that only certain juices have health benefits.

Since apples, oranges, and other fruits naturally contain a lot of sugar in the form of fructose, 100% juices can contain the same amount of sugar as certain sodas. Juices that are less than 100% juice may contain high-fructose corn syrup that leads to the same amount of sugar content.

There are definite perks to drinking your fruits. Juices are a convenient way to get your recommended daily serving of fruits and veggies. A 4-ounce, 100% fruit juice glass equals one serving of fruit. Many juices contain disease-fighting phytonutrients and cleansing antioxidants, and provide fluid replenishment.

Here are some healthy fruit juice suggestions:

• Pomegranate Juice: This antioxidant-rich drink is linked to heart health.
• Concord Grape Juice: Similar benefits as pomegranate juice, plus reduced blood pressure.
• Cranberry Juice: This Vitamin C-packed drink can decrease risk of urinary tract infections.
• Fortified Orange Juice: Many OJs are fortified with calcium, a good option for those who don’t drink a lot of milk (guilty!).

However, grabbing a whole piece of fruit is even healthier than pouring a cold glass of OJ. Juice provides a much lower amount of fiber than whole fruits. One glass of OJ requires ten oranges; if you’re concerned with calories, eating one orange is a better option.

One thing’s for sure; steer clear of “fruit drinks!” They contain very little actual fruit juice, but rather are full of chemicals, preservatives, colorings, and other nutrient-lacking additions. Basically, go for the 100% juices or grab a whole fruit. As always, moderation is the key!

My personal conclusion is that I’m not missing out on anything by skipping over the Tropicana aisle, but a healthy amount of fruit juice is not necessarily a bad diet addition. After all, it’s hard to resist those classic Welch’s Grape Juice ads…

Are you a fruit juice lover? Do you like "pulp" or "no pulp" when it comes to OJ?

Today’s Recommended Read: The Biggest Food Trends for 2011 (Boston Globe)

Thirsty Thursday: The Great Debate (DD vs Starbucks)

Today's Thirsty Thursday post looks at two major providers of the infamous student stimulant, COFFEE.

When it comes to purchasing your cup of Joe for the day, do you tend to go to Starbucks or Dunkin' Donuts? (Loving the below graphic from seattlepi.com!)

I decided to take this matter into my own hands and conduct my own survey. Armed with my flip cam, I compiled, THE GREAT DEBATE! Enjoy!

The other week in my Corporate Communications class, we discussed the marketing strategies of these two stores. It was amazing how many details my fellow classmates knew about each store, from discrepancies in cup size to the amount of ice put in the iced coffees.

It seemed that the biggest factors affecting where students decide to satisfy their coffee cravings are distance, price, taste, and atmosphere.

Dunkin’ Donuts was described as being cheaper, targeting the “common man” (exemplified by their “Box o’ Joe” offering), offering a wide variety of flavors, and meant to be taken to-go. Starbucks was described as a trendy place offering a comfortable, homework-friendly atmosphere, an elite feel, and a more prominent focus on sustainability practices.

In Massachusetts, Dunkin' Donuts outnumbers Starbucks almost 10:1, according to this Boston Globe article. The graphic displays all of the Dunkin' Donuts shops with a red marker and the Starbucks shops with a green marker.

An upcoming post will highlight the benefits of drinking tea over coffee, but for now, let’s focus on the health benefits of coffee!

• It can help digestion: The natural diuretic powers of coffee can help you…clear your system…before a big race.
• It can increase endurance and performance: Coffee can improve coordination and athletic performance.
• It can reduce risk of liver cirrhosis: Risks are reduced by 80% if you drink 2 cups of coffee daily.
• It contains antioxidants: Antioxidants protect you from damage caused by free radicals.

For more information, I’ve compiled a list of helpful, interesting articles:

Benefits of Coffee

Health Benefits of Coffee (WebMD)

Coffee: Is it healthier than you think? (CNN)

Study: Drinking coffee has health benefits (ABCnews)

Personally, I prefer Starbucks because, as a non-coffee-drinker, I like to go there for their Chai Tea Lattes.

Weigh in on The Great Debate: Do you prefer Starbucks or Dunkin’ Donuts?

Thirsty Thursday: These are a Few of my Favorite Drinks

Hope everyone caught the Sound of Music reference in today's post title. :-)

Since I am currently studying for a big exam taking place tomorrow morning, I do not have a whole lot of time to devote to today's post. Therefore today's Thirsty Thursday post is going to be a wordless one! Below are a series of pictures displaying my favorite drinks (Non-alcoholic ones you silly college-minded people!).

*Psst! Stay tuned for next week's Thirsty Thursday post! It's going to be a goodie! I'm currently working on the video for it...

On to the best beverages! (Well, in my opinion :))

Green Monster Smoothie

Celestial Seasonings Green Tea (with a White Tea Infusion)

Chai Tea Latte

Cranberry Juice + Orange Juice

Hot Apple Cider

Pink Lemonade

The next drink was my favorite as a child, although I haven't had it in years!

Yoohoo Chocolate Drink

I used to always enjoy a box of Yoohoo with my lunch as an elementary school student. However, Yoohoo Chocolate Drink (note that they don't even bother pretending there's a whole lot of milk in it) is definitely not an EYC-advocated beverage. Just check out the ingredient list:

Water, dairy whey, high fructose corn syrup and/or sugar, non-fat milk, cornsyrup solids, cocoa processed with potassium carbonate, soybean oil (partially hydrogenated), sodium caseinate, salt, tricalcium phosphate, dipotassium phosphate, xanthan gum, guar gum, mono and di glycerides, vanillan, lecithin, calcium ascorbate, natural flavor, vitamin A palmitate, niacinamide, vitamin D, riboflavin.

Umm, yuck. I'll stick to almond milk with a dash of cocoa powder now, thank you very much. :-)

What are some of your favorite beverages? What was your go-to drink as a child?

Today's Recommended Read: Microwave Popcorn Packages Pose Risks (AOL Health)

Thirsty Thursday: Water, Water, Everywhere

Today’s post is inspired by the current weather conditions:

Water, water, everywhere. Sigh.

However, this Thirsty Thursday post will not be looking at the water drops that pelted my umbrella and soaked through my shoes on the way to class today. Instead, it will take a dive into the water that should fill up your glass!

With so many beverages available—sodas, juices, energy drinks, milk, coffee—we sometimes forget about one of the simplest drinks of them all: good ol’ water. (Or as you’d say in Boston, “watah.”) As an on-the-go student, it’s even more important that we remember to keep hydrated.

On average, the human body is made up of 60% water. Note that I said water, not Diet Coke or Red Bull or Starbucks Double Mocha Frappucino with Extra Whip. This number changes based on body type because muscle retains more water than fat.

Water really should be marketed as a miracle beverage. It helps the proper functioning of your circulatory, excretory, nervous, and respiratory systems. Check out some of the wonderful things water does for the human body:

• maintains healthy skin complexions
• flushes out toxins
• reduces post-workout cramping
• prevents kidney infections
• regulates body temperature
• aids weight loss
• reduces risk of heart disease
• improves concentration 

We constantly need to replenish this amount of water. Dehydration is a serious yet common health complication, and can be indicated by excessive thirst, headaches, fatigue, dizziness, and lightheadedness.

There is debate over how much water you should drink. The common advice of “8 glasses a day” is not necessarily perfect, since we also get water from food intake. A good guide to follow is to drink a glass first thing in the morning, a glass with each meal, and a glass in between meals (plus more if you exercise!). Every time you want to complement a meal with a sugary soda, try drinking a glass of water first and then see if you still are craving the soda. Drink when you’re thirsty! Drink when you think you might be thirsty! It’s unlikely you’ll overdo it (although if you start hearing swishing noises when you walk, you might want to cut back a bit…).

I’ll admit, I often forget to drink an adequate amount of water during the day. Luckily, there are some tricks to getting enough water, such as adding a little flavor with lemon or orange slices, eating water-rich veggies like tomatoes, and constantly filling up a reusable water bottle. You can even turn your water into an accessory and buy a snazzy-looking bottle, such as these ones: 

“I Heart Water” by Perpetual Kid, $17.99

“Seashell Bay” by Sigg, $21.99

“Bike” by Target, $9.99

What are your tricks for getting enough water? Anyone else find "LOL Cats" entertaining? ;)

Today’s Recommended Read: From Farm to Fridge to Garbage Can (NYTimes.com)

Thirsty Thursday: It Just Keeps Going and Going...

It’s Thursday night. You have a big term paper due tomorrow. After catching a re-run of Jersey Shore and counting the number of cement blocks in your dorm room wall, you determine it’s probably time to buckle down. With a slumped posture and heavy eyelids, you decide there’s no way you can get through this homework without guzzling down one of these…

Today’s Thirsty Thursday post will examine that infamous beverage-of-choice for sleep-deprived college students and other exhausted adults: the energy drink. 

I have actually never downed a can of this beverage. One tiny sip of Red Bull was enough for me; Yuck! However, I often see my fellow students going through 2 or more of these cans of crazy every night. 

The common leading ingredient in most energy drinks is—you guessed it—caffeine. Different forms of caffeine are used, such as guarana, ginseng, ginko biloba, creatine, and other funky sounding words. One 8-ounce energy drink contains 80 milligrams of caffeine on average, although some types can contain the equivalent of 14 cans of Coca-Cola! Not to mention the blood-racing amount of sugar packed into these beverages.

These drinks do not provide a healthy dose of energy, but rather cause a “crash and burn” effect.  While a small amount of energy drink consumption is not very harmful, excessive amounts of the beverage can have these nasty results:

• Agitation, anxiety, and irritability
• Abnormal heart rhythms
• Dental decay
• Upset stomach
• Increased blood pressure
• Insomnia

The nutritional stats for some popular energy drinks are not exactly brag-worthy. The following numbers show the contents of one can (because let’s face it, students drink every drop and ignore the recommended serving size):

Red Bull

115 calories

26 grams of sugar

80 mg of caffeine

Monster

200 calories

54 grams of sugar

160 mg of caffeine

Rockstar

280 calories

62 grams of sugar

150 mg of caffeine

Full Throttle

220 calories

58 grams of sugar

200 mg of caffeine

I hope you’re starting to rethink that energy drink undoubtedly peering out of your bookbag. But don’t panic! There are other ways to energize yourself without the detrimental health effects of a Red Bull or Monster. Try these EYC-approved tricks:

• Eat a balanced amount of carbs. Overloading on white bread pizza can make you sluggish, but healthy carbs from veggies and fruits will stabilize your blood sugar level, making you feel awake. It’s simply a matter of figuring out what amount of carbs works best for you.

• Regular exercise can keep you energized throughout the day, so skip the 10-minute walk to the convenience store and put in a good 30-minute sweat sesh at the gym at least 5 days a week.

• Don’t skimp on healthy proteins. Whether cooking up a salmon patty for dinner or slathering some peanut butter on a banana, a balanced amount of protein will keep your energy levels up.

• Get an adequate amount of sleep. I’m sure many students will roll their eyes at this obvious yet seemingly impossible-to-achieve notion, but it truly is important to get in some shut eye. Smart scheduling and a productive attitude should afford you at least a good seven hours of snooze time. 

I think we need to leave the energy drinks to someone who can really handle it. Anyone have the Energizer Bunny’s number?

Are you a fan of energy drinks? What are your tricks for staying energized on your busy days?

Today's Recommended Read: Seven Ways to Keep Your Mind Sharp (Self)

Thirsty Thursday: It's Not Easy Being Green

A wise frog once said, “It’s not easy being green.” However, I would argue that some of the best things in life are some shade of green: a lush forest, hard-earned cash, a satisfying Green Monster smoothie…

No no you Red Sox fans, not that Green Monster! Let’s backtrack a bit. As a college student on the go, it’s not always easy finding time to eat a whole meal.  Ever try maneuvering a fork to eat a fruit cup while taking the bumpy, crowded shuttle bus between classes? Not so simple. So what’s the solution? Have a filling, easy, nutritious smoothie!

Today’s Thirsty Thursday post investigates smoothies sold commercially, spotlighting a couple nutritious options and ending with my own favorite homemade recipe. Let’s start with Jamba Juice. 

This smoothie chain offers a variety of options categorized into the following: Classic, All Fruit, Pre-Boosted, Jamba Light, and Creamy Treats. You know your health is in good hands when the company follows these mantras:

One of the many tasty choices from Jamba Juice is the Protein Berry Smoothie. It contains soy milk, frozen strawberries, frozen bananas, and whey protein boost. The "original" size provides you with a filling 370 calories, 4 grams of fiber, 20 grams of protein, 80% of your daily recommended vitamin C needs, and 20% of your daily recommended iron needs.

Next up: Starbucks. 

This popular coffee chain now includes Vivanno Smoothies on its menu. Available flavors include Orange Mango, Strawberry, and Chocolate. Let’s take a closer look at the Orange Mango Banana Vivanno Smoothie. It has no artificial sweetners and contains whey protein for an extra energy boost.  To make the smoothie, Starbucks blends one whole banana with natural orange mango juice, adds a generous serving of milk, whey protein and fiber powder, then finishes it off with ice.

Third up are the fruity concoctions of Boloco.

Although known for it's tasty burritos, Boloco also offers a variety of healthy smoothies. Check out the natural ingredients on this menu:

While Jamba Juice, Starbucks, and Boloco all offer delicious smoothies, another option is to make one at home! By creating the drink on your own, you have complete control over the ingredients. My favorite at-home smoothie was created by Angie. For those adventurous foodies out there, let me introduce you to a lean, green, smoothie machine...

THE GREEN MONSTER!

This bright baby packs a nutritional punch. There are lots variations to the recipe, but my personal favorite involves blending together the following ingredients:

2 Huge Handfuls of Fresh Spinach

1 Frozen Banana

3/4 Cup of Almond Milk (or your milk of preference)

Handful of Ice

(Optional Add-Ins: Frozen Mango Chunks, Frozen Blueberries, Frozen Strawberries, Peanut Butter)

(Also, you can add a tablespoon of ground flax seeds for omega-3 fatty acids)

Depending on your ingredients, your smoothie might be lime green or forest green or minty green.

You can even invest in a reusable plastic smoothie cup, complete with a straw-using lid, to take your Green Monster on the go. I purchased mine from Urban Outfitters for $8.

I know what you're thinking: "Spinach? In a smoothie?? Gross!" Trust me on this one; you won't even notice the spinach taste once you've added in the banana.  Such an easy way to get in your greens for the day! It is an incredibly delicious drink that deserves a chance. You might get a few funny looks at first, but as Kermit the Frog asserts...

Where do you go for your smoothie fix? Do you have a favorite homemade recipe?

Today's Recommended Read: Lunch Line Redesign (an interactive op-ed from The New York Times)