Get in Shape Faster! What's in Your Drink?!

Health and Wellness
Written By Angie Bloom

Hidden sugars and calories in beverages we consume delay could be hindering

our health and fitness goals

I am serious about taking good care of my skin (see my skincare routine here) and washing my makeup brushes is a huge part of me keeping my acne at bay. Since they can get pretty nasty, I HIGHLY recommend cleaning your brushes, at least, one time per month. Without further ado, I’m sharing how I clean my makeup brushes and how often! It takes 5 minutes MAX and believe me if I can do it, you can too. It’s not hard — other than remembering to do it. I have a little tip on how I remember this as well - keep reading!

As I walk through the clothing sections of stores over the past couple of weeks, I have noticed swimsuits and skin-bearing clothing hitting the shelves.  This sight gave me a reminder that swimsuit, shorts, and tank top season is almost here!  I know for myself, and many people, I start to take a second look at my daily diet and exercise routine to make sure I am hitting my personal goals so that I will feel confident and happy in my warm weather outfits.  You may realize when closely examining what you are consuming each day that extra calories may not be coming from your plate, but in fact, from your glass.  Some people consume an extra 600 – 1000 calories a day just in what they drink!  These empty calories could come from your favorite sugary drinks at the local coffee shop, multiple cans of soda, or alcoholic beverages.   If we can cut back on drinking our calories and are able to still find satisfying, but healthier substitutes, it may be a helpful tool for helping us reach our health and fitness goals.  Take a look at some of my personal tips and favorite options below to help as a guide when selecting great drink options for your day!

MY FAVORITE POSTS

We probably all know that the healthiest and most beneficial drink we can consume is water.  Most people do not intake enough water throughout the day, and having enough water is so important to stay hydrated to properly flush out toxins and maintain healthy organs.  It can be difficult to keep track of how much water you are consuming, or you may even forget to stop and drink throughout the day.  I love water tracking bottles that help keep you motivated and remind you to keep chugging that water!

An example of one of these bottles.

Although water is the best drink option, some of us just do not love the taste of water or want to find other healthy ways to get in our suggested 8 ounces of fluids a day.  Below are a few drinks besides water that do not contain artificial or sugary ingredients that you can think about adding to your daily beverage roster.

Healthy Water Alternatives

1. Green tea - one of the healthiest drinks, as it is rich in polyphenols and natural antioxidants that can slow down aging and protect cells from toxins and carcinogens. Green tea also contains fluoride, which strengthens teeth and flavonoids, which strengthens bones.

2. Mint tea - mint is an antispasmodic, meaning it can help relax muscles and reduce stiffness and aches. It also aids in digestion by promoting the movement of food through the digestive tract. Mint has a cooling effect, so it’s great to drink to combat the heat. You can drink it cold mixed with freshly squeezed lemon juice during the hot summer months.

3. Lemon water - starting your day with lemon water is super simple, but can make a big impact on your health.  Here are some of the benefits it provides: a great dose of vitamin C, a potassium boost, a preventative measure against kidney stones, and the acid in the lemon helps aid in digestion.

4. Black coffee - black coffee is another healthy option if consumed in moderation.  Studies show that when you drink it in the morning, it provides protective benefits from heart diseases and dementia

5. Fat-free milk - milk contains components of a healthy meal, including carbohydrates, protein, and a little fat. It therefore helps stabilize blood sugar and reduce cravings.  Milk is also rich in calcium and contains vitamin D. Calcium helps burn fat cells, and vitamin D helps with maximum calcium absorption.

6. Soy milk, almond milk, dairy-free milks - soy milk is a great alternative if you are vegan or want to cut down on dairy milk. Rich in fiber and protein, it helps lower bad cholesterol levels and triglycerides and reduces the risk of heart disease. You can also buy fortified soy milk, which is enriched with calcium, vitamin A, and vitamin D.   Almond milk and other nut milks are rich in protein and extremely low in calories. It is also a good source of vitamin E and D. The fortified versions contain other vitamins and minerals, making it even more nutritious.

7. Orange or lemon juice - freshly squeezed orange or lemon juice is an excellent source of vitamin C. It is a potent antioxidant that can protect against a variety of diseases, reduce the risk of cancer, boost immunity, improve digestion, and help with skin tone. It is better to drink freshly squeezed juices instead of packaged ones, which contain preservatives and added sugar in many cases.

8. Homemade smoothies - homemade smoothies can be made by blending fresh fruits, vegetables, greens, and nuts. They contain tons of nutrients and can be very filling, just be mindful to try to avoid putting in any artificial sugar ingredients or foods that are not nutrient dense.  Making your smoothie at home instead of ordering one in a restaurant will help you better control exactly what is in your drink.

Now that we have been discussing the best drink options, below is a list of drinks to avoid:

1. Fancy coffee drinks - fancy coffee drinks served at cafés and restaurants often contain up to 800 calories and 1/3 of the maximum recommended intake for artery-clogging saturated fat. There is a reason why they taste so sweet. With 170 grams of sugar in a typical drink, you get more of a sugar shock than a caffeine buzz. Top it off with whipped cream, and you have a drink that's far from healthy.

2. Flavored waters and sports drinks - flavored and infused waters may deliver a few extra vitamins, but usually contain added sugars and preservatives. Many sports drinks on the market also have artificial sweeteners and unhealthy additives. While some have electrolytes mixed with water, many of these drinks aren’t as healthy as the claims on the labels.

3. Soda (both diet and regular) - most people are aware that regular soda is loaded with sugar and artificial additives. And while diet sodas do have low or zero calories, they also contain preservatives. If you’re looking for a fizzy, refreshing drink, try plain soda water (carbonated water or sparkling water) instead.

4. Cocktails - cocktails are often loaded with sugar. They usually don’t use fresh fruits and instead contain artificial essences, food coloring, and syrups.

5. Packaged fruit drinks and smoothies - while freshly squeezed fruit juices are healthy, packaged fruit drinks and smoothies are usually filled with sugar and additives. Each pack may contain up to 700 calories.

6. Energy drinks - most energy drinks contain an unhealthy amount of caffeine, sugar, artificial coloring, and preservatives. These drinks give a short-term burst of energy, but can make you crash later.

 After reading the list of drinks to avoid, you may be super bummed that your favorite coffee shop drink or alcoholic cocktail were flagged on this “no no” list, but fear not! There are still healthy versions for you that you can order without the guilt. 

Unwanted Coffee Shop Sugar and Calories

 Many of us love our morning coffee or late afternoon caffeine pick me up (including myself).  There is something so satisfying about walking into your favorite coffee shop or waiting patiently in the drive through for a yummy cup of goodness to be handed to you.  It may be unimaginable to think of eliminating this drink stop from your day, so instead, maybe you can try to take a look at your daily drink order and make some more health conscience swaps to try to avoid any dreaded empty calories or extra sugars.

Tips from coffee lovers and health experts for healthier coffee orders

1. Less Sweetener - Many coffee drinks contain quite a bit of sugar. Using the consumer beloved Starbucks as an example, their grande Vanilla Latte contains 250 calories and 35 grams of sugar and their Caramel Frappuccino has 380 calories and 54 grams of sugar, yikes!   The American Heart Association reports that we shouldn’t have more than 36 grams of sugar a day (for men) and 32 grams (for women), so both of these drinks heavily exceed that amount.  Try to avoid any added sweeteners, but if you really need that extra sweetness, ask the barista for only one pump of flavored syrup. Each pump of syrup contains about 20 calories.  Some places offer sugar-free syrups, which are a great alternative to consider as well. Also keep tabs on how much granulated sugar you add and consider to switching to a sugar substitute like Stevia.

2. Choose Lower-Calorie Milk - For a low-calorie Starbucks/Dunkin’/coffee shop beverage, swap the whole milk for coconut, almond, soy, oat, non-fat milk, or steamed milk.

3. Opt for the Small/Tall size - If you are craving a heavy drink, order the smaller sized cup rather than medium or large. For example, Starbucks’ Tall Latte Macchiato has 170 calories while a Venti has 290. Cutting back on size can help you stay within your calorie limit, while still giving the taste you are craving.

4. No Whipped Cream - While whipped cream tastes delicious on both hot and cold drinks, I suggest skipping it. One serving of whipped cream on a small coffee is about 80 calories. Save these calories for something more nutritionally dense and satisfying!

5. Order a Light - Ordering a “light” or “skinny” beverage helps you cut out calories while enjoying your favorite blended coffees. If you order cold beverages light, your drink will be made from sugar-free syrup and non-fat milk.

Some of my favorite coffee shop orders:

  • Skinny Chai Tea Latte | 60 calories

This blend of tea and warm spices makes it the perfect comfort drink. The drink is sugar-free and fat-free and is 60 calories. This low-calorie drink is guilt-free and yummy! 

  • Nitro Cold Brew with Sweet Cream | 70 calories and 4g of sugar 

This coffee is one of the pre-made low calorie Starbucks drinks pumped directly from the machine. This brew is less bitter than other black coffees, so you won’t need to add a sweetener. If you try the Sweet Cream option it will give you a little extra sweetness. The cold foam is another favorite!

What to ask: You can order the Nitro Cold Brew from the menu. If you do not want it black, request dairy free/non-fat milk.

  • Skinny Caramel Macchiato | 105 calories 

You can still enjoy a rich Macchiato while eating healthy. This delicious hot or iced beverage is made from a golden caramel syrup. The Skinny version is made with skim milk and sugar-free vanilla syrup, cutting the calories significantly.

What to ask: To further reduce the carbs in this drink, ask for the barista to add almond or coconut milk. You can also request less caramel drizzle

  • Skinny Vanilla Latte | 130 calories

The classic Vanilla Latte is the perfect, milky coffee for breakfast. The subtle vanilla flavors mask the bitter coffee taste to a great extent, making it great without a sweetener.

What to ask: You can get this latte with nonfat milk and just 3 pumps of sugar-free vanilla syrup for a tall cup.

  • Iced/Hot Green Tea | 0 calories and 0 grams of Sugar

Lightly flavored and oh so delicious! A sugar-free drink that tastes amazing!

  • Iced/Hot Coffee with Oat milk

This may be a very basic order, but adding a little oat milk is my favorite!  It adds a creamy sweetness that balances out the richness of the coffee perfectly.

Hidden Calories in Alcoholic Beverages

Whether it’s a glass a wine at the end of the day or a celebratory cocktail, alcoholic drinks can add hundreds of extra unwanted calories to your day.  When people are looking to lose weight or improve their overall health, they are great at counting the calories and keeping track of the foods they eat, but they often do not pay enough attention to their drinks, including their alcoholic beverages.


Here are a few tips to help you make healthier choices when consuming your adult beverages:

1. Skip the mixers - The addition of juices, sodas, and sugary syrups boost calories way beyond a straight shot (a straight shot of alcohol is around 100 calories).  Instead, try herb infusions, flavored club soda, a squeeze of citrus, or, if you must, use diet soda instead of sodas laden with sugar.  If you are ordering a drink in a restaurant, don’t be afraid to ask the bartender what exactly goes into the drink or ask for a modification/substitution to eliminate extra sugars. It’s also great to look for drinks highlighting fresh fruits and veggies that help supply some volume and nutritional value.

 2. Specify the number of shots - Ask that a single shot of a spirit be added to your beverage instead of letting the bartender choose the number of shots and how many calories you’re going to consume.

 3. Settle for a spritzer - If you just want to be social and club soda won't cut it with the company you’re keeping, ask for a wine spritzer, heavy on the spritz. As a wine lover, I'm not a fan of diluting down a special vintage, but this option can be a subtle way for you to be a part of the party without any guilt the day after.  A glass of wine is about 100 calories per glass.

 4. Hydrate healthfully - Alcohol is a dehydrator. Replacing fluid, particularly in warmer weather, is essential. Calories aside, try to make every other drink either club soda, sparkling water, or just plain water. Adding ice cubes to your beverage will help hydrate you and also make your glass of booze feel bigger.

 5. Don't overeat - Although you may have had the best of intentions to not eat those rolls from the table's bread basket or nibble on the fried appetizers, after a drink or two, that plan often goes south. At a restaurant, try to order food early on or check the restaurant’s menu online and make your selections way before you toast.

 6. Drink responsibly - Try to stick to consuming alcohol just one or two nights a week.  On a night out where you decide not to drink alcohol, there’s no need to announce why you made that choice. Why not just deem yourself as the designated driver?  It’ll probably give your friends something to cheer about!  Don’t feel peer pressured or awkward for not partaking in any alcohol.  Remember to do what is best for you, your body will certainly thank you for it later!

Who knew there was so much to consider when choosing what to drink for the day?! Hopefully this information did not make you feel too overwhelmed, but if you are finding your head is swimming with all of these tips and facts, just remember it is also ok to splurge once in a while.  To start, try substituting just two of your favorite beverages a week for a healthier alternative and see how it goes.  You might actually find you prefer the alternative, and from there you can keep adding on and making smart swaps throughout your day.  Finding options that fit your lifestyle is key in order to sustain these changes long term and reach your fitness and health goals.

Angie Bloom
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