quitting the soda habit

Soda, the drink with no nutritional value, yet so many of us love it. I used to drink 1 Pepsi a day, for years, and I mean like most of my adult life. Just one, no big deal. Right? It had become a habit, just something I did, like brushing my teeth. I was not much of a coffee drinker so the caffeine in the Pepsi is where I got my energy. I knew soda was bad for me. I knew it increased my chances of getting Osteoporosis, yet I drank it anyways. When I was diagnosed with CKD in early 2017 I quit the soda, cold turkey. It wasn’t as hard as I expected. Soda, most people know is high in sugar, and has some sodium. But, it also is high in added phosphates. Dark sodas are, light sodas are not, but I am not advocating for drinking those sodas instead. Phosphates in high amounts can leach calcium from the bones leading to an increased risk of Osteoporosis. If someone smokes, takes birth control and drinks dark sodas, the risk increases exponentially. With CKD the added phosphate in sodas puts strain on the kidneys and can also lead to an imbalance in calcium leading to bone diseases. I do once in a while enjoy a Sprite when we eat out. Once in a while I will have a Pepsi, or Coke, but it is almost never anymore and I don’t find it refreshing.

If you have tried to quit soda you may notice that water is boring and bland. Finding something delicious to drink can be challenging when you are trying to make a healthier drinking choice. I was given a Books A Million gift card for Christmas. Last week I was in the city where the store was located so I stopped in. They were having an awesome sale so I was able to get two new cookbooks at great prices. I love cookbooks and I think they are a fading thing of the past. I found a drink in Eat What You Love, and I would like to share it with you. You can modify it any way you like. In the recipe from the book, she uses peaches but I imagine blueberries, or any other berry would be splendid also. We planted a peach tree last Summer and it is starting to get buds now. So, I am hoping to be drinking this a lot this Summer. It only has 45 calories per serving. If you are not supposed to drink ice cold beverages this is not a beverage choice for you. It has 10 grams of carbs.

You will need:

1 cup cold unsweetened tea. She says black tea, but I will most likely use green tea as it is my preference.

1/2 cup frozen peach slices. Mine were flash frozen fresh last Fall.

1 1/2 tablespoon or 2 packets of granulated sweetener. I use Stevia in the Raw. If you use regular sugar the calories will be higher.

3/4 crushed ice

Simply put it all in a blender, I have a Nutribullet, and blend until it is all incorporated and serve right away. As the ice melts it will thin out. That’s it, super easy and refreshing. If you are on fluid restrictions ask your dietitian if this drink is good for you. Remember that tea may decrease the absorption of iron you eat so be cautious of drinking tea with meals.

If you are interested in making lifestyle, eating habit changes to better improve your health, check out my It’s A New Day health coaching plan.


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One thought on “quitting the soda habit

  1. Pingback: Healthy Tip Tuesday: Sugary Drinks Are Your Enemy! – Health and Wellness

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