Sparkling Advice to Kick Your Soda Habit

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According to the Center for Science in the Public Interest, the average American drank over 38 gallons of soda in 2013. That’s about eight 12-ounce cans of soda each week, which makes up a huge percentage of the added sugars in the American diet. Many of us have a soda habit, and many are aware that it’s not a great habit to have.

Too much sugar is bad for your teeth, increases your risk of diabetes, and can cause weight issues too. If you’re thinking about kicking your soda habit, it might be a difficult journey. But with the right methods, you can do it and make your diet healthier.

Essential Advice To Kick Your Soda Habit Once And For All

1. Have a Good Reason to Quit

Whenever you want to make a big change in your life, it’s best to have a good reason to do it. You can remind yourself of why you’re doing it in the times when you struggle to stick to your new rules. Being educated about the effects of soda on your health, public health and the environment will help you decide to quit or reduce your intake.

If you don’t want to do it for your own health, you might start thinking about quitting soda for your family. You can also help to reduce the impact soda has on the environment, through both plastic bottles and the ingredients used.

2. Don’t Have Any Soda at Home

If you want to stop drinking soda, or at least drink less of it, the first step is not to have any at home. Don’t have a few cans just for emergencies, or a bottle in case anyone comes over if you want to offer them a drink. Don’t keep soda just for the kids. If you’re going to try to stop drinking so much, don’t have it at home, period.

If it’s in the house, it will be harder to resist drinking it. And once you’ve had what’s there, you may struggle to resist buying something to replace it. Just avoid buying it in the first place and have a good alternative.


advice to kick your soda habit

3. Enjoy Naturally Flavored Water

Water is usually the healthiest drink you can have when you’re thirsty. But some people who drink soda find water boring, or they don’t like the taste. Both tap water and bottled water can vary slightly in taste, so sometimes you might not find it pleasant.

One way to make water at home more pleasant is to filter it and keep it in the fridge. This is a much healthier way to drink water anyway. You might also enjoy infusing your water with fruits or drinking flavored sparkling water. Going from drinking lots of soda to plain water can be a bit of shock to some people. But if you have something with more flavor, you’ll feel a bit more excited about drinking it.

4. Get a SodaStream

What many people like about soda, apart from the sugar or sweeteners, is the fizz. Giving that up can be hard because it does make your drinks a bit more fun. If you prefer a sparkling drink, why not consider buying a SodaStream?\ You can use it to turn any flavors you want into a fizzing drink so you can create some great soda replacements. You can buy flavors to use from SodaStream or make your own, and the bottles are easy to simply put a lid on and put in the fridge or take out with you.

5. Drink Kombucha

Kombucha is a fermented tea drink that’s been around for ages. It’s a probiotic food, which means it’s good for your gut health. And although sugar is added to start the fermentation process involved in making kombucha, most of the sugar burns off. The finished product contains a mere 4 grams of sugar in a full 16-ounce bottle serving.

Compared to a smaller 12-ounce serving size of cola, which contains 38.9 grams of added sugar and no nutritional benefits, kombucha is a much healthier option. And when you consider the added health benefits of kombucha including disease prevention, improved mental health, antibacterial properties and promoting heart health it seems like a no-brainer.

6. Buy Yourself a Water Bottle

For some people, it’s leaving home without a drink that can make soda hard to resist. If you go to work or run some errands and don’t take a drink with you, you’re bound to get thirsty at some point in the day. And if you’re already in the store or by a vending machine, what’s the harm in buying just one bottle or can of soda? If you want to try to resist that urge, having a reusable bottle is smart. Buy one in metal or glass that you can fill with whatever you want.

advice to kick your soda habit

7. Allow Yourself a Treat Sometimes

Going cold turkey with any addiction can be tough. If you don’t think you can give up soda completely, try allowing yourself a treat now and then. One easy way to do it is to allow yourself to have soda when you go out to eat. Of course, this doesn’t work if you eat out all the time. When you do have a soda, you can choose to have one that’s low-calorie or low-sugar, and you can limit yourself to just one.

8. Find a Healthier Favorite

When you’re trying out new drinks, you might just find a healthier option that you love. Having too many options can sometimes complicated things, especially when you’re used to reaching for the same drink all the time. So if you find something you enjoy, you could just stick to it to make things easier.

Stock up on whatever your new favorite drink is, and keep drinking it until you get bored. When you start to feel a little fed up with it, try something else for a while. You might only drink the same thing for a few weeks, but it means you don’t have to constantly think about what you’re going to drink next.

If you’re hoping to kick your soda habit, come up with some rules to follow. Try to stick to them to meet your goal. And if you’re ever at a loss for what to drink, remember, lemon water is always an excellent (and healthy) choice! 

What tips do you have to help quit a soda drinking habit?

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4 Essentials Before You Start A Health Or Fitness Program

before you start a health or fitness program
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For most of us, there is a breaking point, a lightbulb moment. A moment when we decide the way we are living isn’t good for us. We want to change, make some thing better of ourselves, feel better as a result. When we go through this transformative experience, it can feel extremely exciting as we contemplate all the positives that will come as a result.

However, there’s a downside to this excitement, as you delight in contemplating how different your life will be when you embark on a lifestyle change. This applies whether you’re planning to improve your personal fitness, or experimenting with eating plans or intermittent fasting. Before you begin on your road to health or fitness improvement, there are four essential things you need to do and keep in mind — so you have the very best chance of success.

4 Essentials Before You Start A Health Or Fitness Program

1. Arm Yourself With Information

If health and diet is your target, then you need to understand any changes you’re going to make. Don’t ever just read about a new food and diet from one source; you need multiple accounts, preferably with scientific and nutritional backing. It also helps to subscribe to forums for those who eat the way you intend to, so you can learn real-user experience of what an eating plan is like.

If fitness is your target, then browse through the likes of, watch YouTube videos from fitness gurus, and take time to learn about the different kinds of exercise you should be doing. The more you know about what you’re doing and why, the easier it will be to stick to your plan.

2. Speak To A Trained Professional

For health or weight loss efforts, you’re going to want to talk to your doctor. You don’t have to solicit their advice on what to do, but you should at least have them okay the choice that you’re making. There might be legitimate reasons why you shouldn’t embark on a certain eating plan that are related to your personal health. For example, diabetics should avoid a diet that’s high in fruit.

For fitness goals, a single session with a personal trainer will help you find the right path. When you know you’re on the right track, you can continue on your own initiative.

3. Start Slowly

When you first come to plan a fitness regimen, you can be so excited to see your health and fitness improve that you dive straight into a difficult and rigorous plan. This is understandable, but it’s also a surefire way to injure yourself — which could cause you to lose your enthusiasm quickly. Always start gently and build up the intensity as your fitness and stamina improve.

4. Strategize For Upcoming Events

Do you have a holiday coming up? A stressful time at work? A house move? If the answer to these — or any other significant life events — is “yes”, then you need to think how you’re going to navigate your new fitness plans around such events. Strategize for the near future so you don’t have to drop your routine for a few weeks. It’s far easier to work around than have to start right back at the beginning again.

When you have the above four issues ironed out, you can begin this exciting change to your life with the greatest chance of success.

What tips would you add when starting a new health or fitness program? What helps you stay on track?

Leave your comments below in the comment section. Your opinion matters to me!

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Looking After Tired Feet: 8 Ways To Pamper And Soothe Your Tootsies

looking after tired feet
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Your feet are often neglected, and although you might take the time to paint your nails now and again, many of us just don’t think about pampering our tired toes. Our feet are what hold us up; they take the weight of our entire bodies and only rest when we are asleep.

Forget your hands today and pay a little more attention to your feet. Here are some excellent ways to keep them healthy and give them a well needed pamper session. 

Looking After Tired Feet

1. Remove Dead Skin

Because there is constant pressure on the skin of our feet, it can be easy to get a build-up of hard and dead skin on our soles and toes. It might seem like a disgusting job, but filing away this skin leaves your feet feeling so much smoother and can prevent it from hampering your ability to walk. Investing in a small emery board or an electronic filer is a small price to pay for smooth and supple feet.

2. Wear Insoles

Wearing insoles is more of a preventive measure, but wearing insoles in your shoes or even wearing specially crafted bunion shoes can make an enormous difference to the health of your feet and your overall comfort. Insoles are inexpensive and protect your arches from coming under too much pressure when you walk around.

3. Prevent Blisters

Many of us experience that horrible feeling when we buy a new pair of shoes, wear them for one day and end up covered in blisters and sore spots. It takes time for your feet to heal and can prevent your ability to walk for a few days afterward. To prevent yourself from making this mistake; it is always advisable to wear in your shoes before you use them. If you have a couple of days puttering around the house, test out your shoes, and it will loosen the material for easy movement once you do wear them.

Another option is to use wet newspaper. If you have a pair of shoes which you want to wear soon, for a party or an event, you can crunch up some paper, dampen it and place it inside your shoes overnight to stretch the material. It will allow for a quick fix to your tight shoe problem.

4. Scrub Away

Looking after your feet isn’t just about preventive measures, it is also about taking some time to pamper your feet as you would with the rest of your body. You can buy a foot scrub from any drugstore, or if you like, you can make your own at home. Here is a simple recipe for a foot scrub which will work wonders on your tired feet:

  • 1 cup sugar
  • ½ cup coconut oil (melted in the microwave)
  • 2-3 drops of any essential oil you like

Mix ingredients together and store in a tub for up to 4 months.

5. Fish Pedicure

Now, some states in the USA have actually banned these pedicures for sanitary concerns. Plus PETA has had problems with them too. However you may have heard of the fad where people rushed to their local mall to get small fish to eat the dead skin off their feet. It sounds weird and pretty disgusting, but in fact, it can be an excellent way to treat your toes and get rid of dead skin without having to use an emery board. Some choose to relax in their seat and dip their toes in the warm water while small fish work their way around and clean the person’s feet. Of course, this isn’t for everyone, and personally I can’t recommend it due to all the concerns. 

6. Get A Pedicure

You may be familiar with getting your toe nails done at the local salon before you go on vacation, however, how many of you have actually stayed for a full pedicure? Let beauty professionals look after your feet and remove dead skin, massage your aching muscles and moisturize your feet to leave them feeling youthful and revitalized.

7. Wear Foot Gloves, Or Gel Socks, To Bed

An easy fix for dry and sore feet is to buy a pair of foot gloves, or moisturizing gel socks like these, and wear them to bed. It will feel weird at first, but the socks are full of nourishing oils which will set to work on your feet overnight and leave you with soft, supple skin in the morning.

8. Look After Your Body

Finally, to truly take care of your feet and keep them healthy and functioning well, you need to look after your entire body too. For example, regular exercise will strengthen the muscles in your feet. And eating lots of protein will help repair damage to your aching muscles. Taking probiotics not only helps your gut, but allows you to digest the essential nutrients you need for every part of your body, including your feet.

What tips do you have for pampering tired feet?

Leave your comments below in the comment section. Your opinion matters to me!

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The Best Ways To Boost Your Bone Strength Naturally

ways to boost your bone strength naturally
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As we grow and age, we lose a lot of bone density – particularly women. It makes it a bit more difficult to stay strong and able for as long as we’d like. Plus, it makes it more likely we’ll fall and break something sooner or later. Healthy bones can take a punch or two, so why not make it as tough as possible to break us when we’re old?

Here is a guide to how you can keep your bone density up to date at any age, so your bones won’t wither away before their time – and so you can fall on your bum once in a while without worrying about the medical bills. 

The Best Ways To Boost Your Bone Strength Naturally

1. Exercise: Weight-Bearing And Strength Training

We should start building strength as soon as we’re done growing, which means it’s possible to start preventing brittle bones even for teenagers. Our bone density starts to take a turn for the worse when we hit thirty, as this is when we start to lose more mass than we’re able to create.

 Start by lifting your own body weight if you’re not used to weights quite yet. Make sure you have someone around to guide you if you’d like to start with free weights right away. Heavy lifting may make your bones stronger. But it will do more damage than good if you’re not lifting with the right techniques.

 Other exercises that use your bodyweight to move are also a great choice, such as aerobics, walking, jogging and dancing. Did you know aerobics is seen as one of the best exercises for elderly? It combines cardio with strength, often making it high intensity, and boosting your chances of staying young for a bit longer.

 Get yourself a yoga mat, for example, so you’re able to do a few exercises at home when you feel like it.

2. Maintain A Healthy Weight And Avoid Extremely Low-Calorie Diets

Studies show that diets providing less than 1000 calories per day can cause a significant loss of bone density (1). Strong bones require a daily diet of at least 1200 calories per day of well-balanced, nourishing whole food.

While both underweight and obese individuals may suffer decreased bone density, studies show that staying at a healthy weight, or slightly above a normal weight is best for bone health. Repeated cycles of gaining and losing weight may be especially damaging to a person’s bone density (2).

3. Soak Up Some Sunlight

Too much sun without protection can be bad news in the form of a sunburn, but some rays on your skin will actually have great health benefits. You don’t need more than about fifteen minutes in the sun to soak up your daily need of Vitamin D. This, in turn, keeps your bones from going brittle.

 It’s why those people up north talk about salmon all the time – and why they keep walking around in tops and t-shirts in early April, desperately trying to catch a few rays of the sun and boost their Vitamin D levels.

You need to time your session though, as the kind of rays you’re looking for won’t be available early in the morning or late in the afternoon. Get outside during lunchtime. Have a long walk with the dog on the weekends. And make sure your older relatives are getting the amount of sunshine they need as well.

Consider teaming your family member up with senior care, for example, as they provide carers who are also in their golden years; that way, you’ll make sure they have someone their own age to have a walk with, especially if you don’t live nearby. It makes it a bit more pleasant to get outside.

4. Eat Plenty Of Protein

Did you know about 50% of your bones are made of protein? Low protein intake is associated with bone loss. Eating a diet rich in protein has been shown to protect bone health in aging populations.

What tips do you have to boost bone strength naturally?

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