Health

The landscape of drinks in today’s age has drastically changed as more “healthy” drinks have entered the market. Beyond the vibrant packaging and high promises, you’ll find that many of these aren’t good for you at all. In many cases, sugar-sweetened beverages are the main source of added sugar in an American diet. While one of these drinks in moderation won’t be the end of the world, it can really add up if you are unaware. Here are some of the drinks and tips to avoiding added sugars in your diet. Fruit Juice. Fruit itself is packed with nutrients, antioxidants and filling fiber. They do contain natural sugars but are bundled with valuable nutrients such as vitamins and minerals. A fruit juice essentially strips away all that added fiber and leaves just the sugar and calories. A pasteurized fruit also decreases the nutrients in the juice itself. An excess of fruit juice, specifically without the corresponding fiber can lead to metabolic syndrome, liver injury and obesity. Sugary Coffee Drinks. Coffee boasts many health benefits, but sugary specialty drinks like Frappuccinos outweigh any benefits they pose. These drinks are packed with added sugar. Avoid sugary syrups and whipped toppings. These will lead to a heavier crash once the sugar high wears off. Sweetened Nut Milks. A plant-based milk is favorable among modern drinks, but unless it’s unsweetened it may be doing more harm than good. A sweetened nut milk is packed with sugar for extra flavor. This applies to any plant-based milk such as almond, hazelnut and oat. Since these milks are already lower in protein than animal or soy milk, you’re not adding much benefit to your diet. Sports Drinks. Electrolyte replacement drinks aren’t necessary unless you’re a high-performance athlete. These are best for high intensity workouts over prolonged periods of time (over 90 minutes). For moderate exercise like an elliptical workout, water will do just fine. These sports drinks will add significant calories if they aren’t balanced with the right exercise, and readily available carbs and minerals. Sparkling Waters. Check your sparkling water for any sneaky artificial sweeteners. Look for aspartame, acesulfame-K, sucralose or saccharin. Reading the label can help you spot sparkling waters that aren’t great for you. Instead of an artificially flavored sparkling water, look for plain sparkling water with a bit of fruit juice for flavor. Source: Good Housekeeping

Just like food, medicine, or cosmetics, cleaning products also have a shelf life. Using products outside of the optimal time frame could result in less effective disinfecting. This time frame will depend on the kind of disinfectant you’re using. Here’s the three most common categories and when you should consider replacing them. Store-bought Disinfectants These typically have a shelf life of about a year. The one year usually begins with the manufacture date listed on the product. Over time the main active ingredient, or the chemical doing the advertised action, may degrade. Unlike food products, cleaning products won’t usually have a “best by” date listed on the package. Look for the manufacture date on the printed label. DIY Solutions You may have diluted bleach with water to disinfect. Keep in mind that bleach is less stable in a diluted form which means temperature, light or contamination can cause it to degrade much faster. It’s unlikely that the solution will be unsafe to use, but it would be less effective the longer it sits. It’s always best to use these DIY solutions as soon as possible. Avoid putting these in a spray bottle for long-term use. Alcohol-based Hand Sanitizer The active ingredient in these sanitizers is alcohol, and it evaporates when exposed to air. This will start happening as soon as the bottle is opened. Most bottles aren’t air-tight, so the effectiveness will lessen over time. It’ll eventually reach its lowest point of effectiveness at the three year mark. As previously mentioned with the DIY solution, while it isn’t likely for these to be unsafe to use, it’s better to replace them if they won’t be protecting against harmful pathogens. Source: the Kitchn

Bleach has long been controversial for household use due to the impact on both our health and the environment. But sometimes bleach is one of the few products that can get those white white or properly kill germs. If you ever need to use bleach it’s important to know a few key things about it. Bleach is considered a disinfectant and not a cleaner. This means its potency is greatly reduced when it comes in contact with dirt. You should always clean first and disinfect after if needed. Bleach should be handled with gloves and eye protection, and always stored away from children. One of the real dangers of bleach is when it’s mixed with other chemicals. Here are the few to absolutely steer clear from. Ammonia. Bleach and ammonia is a well known no-no. The problem is that many cleaners can contain ammonia, which can be dangerous if you unknowingly mix bleach with it. When combined these two produce chloramine gas which can burn your eyes and respiratory tract and cause internal organ damage. If the concentration is high enough it can not only be toxic, but also explosive. Vinegar. Vinegar seems very mild since it’s often used in so many other ways, but not with bleach. The combination produces chlorine gas, which causes coughing and irritation to mucous membranes. It also causes chemical burns and can be deadly if exposure is prolonged. Any acid mixed with bleach does the same, including lemon juice and some toilet bowl cleaners (which is why you shouldn’t pour bleach in the toilet!). Rubbing Alcohol. Alcohol combined with bleach produces chloroform, which can make you lose consciousness. Breathing chloroform for too long is deadly. Other dangerous substances can be produced when mixed with alcohol such as hydrochloric acid and chloroacetone. The takeaway here? Never mix bleach with anything besides water. Source: the Kitchn

When you think of carbohydrates you may think of bread, pasta or pastries like cookies and donuts. However, carbs can be found in a wide range of foods we eat–from sugary treats to leafy greens. Carbohydrates are a major source of energy in diets, and although they may be vilified in current trends, they are essential for supporting athletic performance and muscle recovery. Whether you’re looking to cut down on your carb intake or manage your consumption, here are a few foods you may not be aware are high sources of carbs. Yogurt. Dairy contains natural sugar in the form of lactose. Yogurts, even unflavored, can have a high carbohydrate percentage. Greek yogurts tend to have less, but one half cup contains four grams of total and net carbs. The number of carbs goes higher if the yogurt is regular, nonfat or flavored. Protein Shakes or Bars. As previously mentioned, carbs are a great source of energy and are often preferred by athletes. It’s something to be aware of if you’re looking to track your macros. A single serving of popular protein powders contain 15 grams of total and net carbs per serving. A protein bar is more likely to have added carbs due to the added ingredients like oats, rice flour and starches. A typical protein bar can contain 19 to 25 grams of carbs per bar. Processed Meats. Meat may not be the first thing you think of when you imagine foods packed with carbs. These meats often have fillers like breadcrumbs and flavorings which adds to their carb count. One serving or about two slices of deli turkey contains three grams of total and net carbs. One link of chicken sausage has three grams of total and net carbs. Sauces and Condiments. It’s not always the food that has the carbs, but could be the condiments and sauces it’s prepared with. These usually have added sugars that can up the carb total. For example, one tablespoon of ketchup has four grams of total and net carbs. A tablespoon of barbecue sauce contains six grams of total and net carbs. Source: Insider

Coffee studies and reports pop up so frequently it’s hard to know what to listen to. The amount of coffee we should be drinking may be difficult to determine, but there are various health benefits from drinking a few cups per day. On average three to five cups per day can be an acceptable amount, but that number may not be so simple given all cups of coffee are not equal. Caffeine is the main thing to consider when consuming coffee. For adults, about 400 milligrams per day is considered safe which is the equivalent of four brewed cups of coffee. The results of caffeine on individuals can vary so everyone’s intake should differ based on the effects. The type of coffee plays an important role here. A black coffee is not the same as a frappuccino at your favorite coffee shop. These drinks can have a ton more cream, sugar or sweeteners leading to undesirable health effects. A cup of coffee can have two calories while a latte of the same size can contain 100. The takeaway here is everything in moderation. If you’re consuming a few cups of black coffee per day, you should be fine. Sugary drinks may need to be occasional treats instead of a daily ritual. Source: the Kitchn

We’ve talked a lot about cleaning and disinfecting this past year. But it’s valuable to know there may be misinformation floating around. Here are three of the biggest mistakes about disinfecting. Cleaning and Disinfecting Are The Same This myth couldn’t be further from the truth. These two steps are meant to follow one after the other. Cleaning refers to the removal of germs, dirt and impurities from surfaces. This however does not kill germs, but by removing them it lowers their numbers. Disinfecting on the other hand will kill germs on surfaces through the use of chemicals. This doesn’t necessarily clean dirt surfaces but it also reduces the number of germs on a surface. It’s important to disinfect while also cleaning, preferably cleaning first. Leaving dirt or grime behind makes disinfectants less effective. Disinfectants Kill Germs on Contact Immediately wiping down disinfectant with a paper towel is actually doing it a disservice. In order for a disinfectant to be effective it needs a certain amount of time to sit on the surface. Bleach for example requires at least 10 minutes of contact time to kill germs. Clorox wipes need to leave the objects that they’re treating wet for four at least minutes. Be sure to read the label of your disinfectants to find that required “dwell time”. Disinfectants Provide Lasting Protection Any surface you disinfect will only stay that way until someone else comes along and touches it again. Germs will come back, so it’s crucial to maintain a clean and disinfected environment to ensure the least amount of germs. Source: the Kitchn

Your body’s immune system relies on vitamin C to boost its strength while helping reduce the risk of several chronic diseases such as cardiovascular disease. Vitamin C pills or supplements leave out other health benefits found in whole foods with high vitamin and mineral content. The recommended daily dietary allowance for healthy adults is 75mg for women and 90mg for men. Here are the foods you should incorporate into your diet to get the best benefits of vitamin C. Oranges. Probably the one fruit that everyone thinks of when it comes to vitamin C, oranges are abundant in the micronutrient. One medium sized orange contains 70mg of vitamin C, thus providing 78% of the recommended daily value. If you prefer juice, look for 100% orange juice with no added sugar varieties. Broccoli. Just ½ cup of raw broccoli offers up to 39mg vitamin C, which is 43% of the daily value. Not to mention all the other health benefits such as fiber and calcium. Kiwi. A single medium kiwi serving contains 64mg or 71% of the daily value vitamin C. Other varieties of kiwis such as golden kiwis have even more vitamin C, making them a great source of the micronutrient. They’re also a great source of fiber and digestive enzymes. Strawberries. This fruit is packed with vitamin C. A ½ cup of sliced strawberries provide 49mg or a bit over 50% of the daily value. They have a rich antioxidant capacity with a great dose of filling fiber too. Red Bell Pepper. These peppers contain 95mg of vitamin C, which is over the 100% recommended daily value in just half a cup. One of the richest sources of vitamin C, red bell peppers have a slew of health benefits and flavor. Try incorporating them in a salad or a red pepper hummus. Source: Good Housekeeping