The sun is blazing, the temperature is rising, and you’re stuck outside diggingpost holes for your new fence. An oasis of a Coca-Cola waterfall is all you can see rising up from the pavement three blocks away. You’re thirsty. You need that thirst quenched. How are you going to quench it? You’re going to reach for that ice cold bottle of soda aren’t you?

It’s obviously your decision. If you understand all of the risks associated with drinking large amounts of soda (diet or regular) and you’re still ok with it, then by all means, bottoms up.

If you’ve seen soda take the corrosion off a car battery, cause intense amounts of weight gain, increase risk of diabetes, and give folks that pearly Mountain Dew Mouth and you still have no problems drinking soda, then by all means continue.

This article is for those of you who have seen all the evidence and want to quit drinking that sweet (artificial or otherwise) nectar.

A year ago I went from drinking over a gallon of Diet Pepsi every single day, to none. I went cold turkey, but there was a lot involved in my resolve to never turn back to the stuff, even on the days when temps were hitting the triple digits. It’s been over a year now and nary has a drop hit my lips.

I’ve compiled a list of helpful hints that hopefully will make your next endeavor to part with soda your last.

Believe You’re Bigger Than Your Addiction

When it comes to living without something that has become such an integral part of our lives, we tend to use phrases like “not until I get my Coke,” or “I’m so much nicer when I have my Diet Pepsi IV running smoothly.” We actually begin to believe that this substance is making us a better person or that we literally can’t function without it. We’re a slave to a mixture of carbonated water and flavored syrup. Sad.

The truth is that no food defines us. We’re stronger than that crazy concoction. We are capable of choosing to live with or without it. If it helps, draw a set of eyes and a mouth on your next can of Diet Coke. Then, pretend it’s your ex and punch it right in the logo! Let that thinly molded aluminum know who’s boss! You’re in control.

Learn From Frank the Tank

If you’ve been off  the soda train for a few days and the headaches are just too much to handle, my advice is to stick to it! Take some Tylenol or ibuprofen if you need to (not Excedrin, it has caffeine in it), but don’t give up. We all remember what happened when Frank the Tank decided to “just do one” at the frat party. Sure, you may not end up running down an empty city street buck naked, but you surely won’t be in a good situation. Don’t undo what you’ve already done. Stick to it for a few more days, the headaches will pass for sure. I drank nearly a twelve pack a day and by the 4^th day my headaches were basically gone.

Substitute Substitute Substitute

There’s a reason that when a teacher gets sick they don’t just leave the kids alone to govern themselves. Could you imagine 30 eight year olds running their own show for a full school day? Yikes! The school is smart; they put someone in the teacher’s place. Sure, it may not seem like the substitute is a great replacement at the time, but it sure beats the alternative; ridiculous amounts of chaos.

I chose water to replace my soda consumption. Every time I had the urge to drink soda, I drank water instead. At first I felt like I was missing out, but after a while I really loved the taste of water and it definitely killed the thirst a lot more quickly than Pepsi ever did. If you can’t drink straight water, mix it up by squeezing some citrus juice in it. Lime, lemon, and orange are my personal favorites. Just remember to drink at least as much of your alternative beverage as you did soda.

Protip: Don’t replace soda with beer.

Plan to Quit

A year later I still question whether or not my “cold turkey” approach was the way to go. It worked for me but it also created a few hellish days. Were I to do it all over again, which (fingers crossed) won’t happen, I’d probably go with a more organized plan of attack. Set a deadline for yourself to be off that nasty beverage, then work toward it.

Let’s say you want to give yourself a week to quit for good. Break the process up into 7 parts. If you’re like me and you were drinking over 12 cans of soda per day, you’d knock off two cans of soda each day until you whittled it down to zero cans per day. Remember, substitution is key. If you’re drinking 24 ounces of soda less each day, be sure to drink at least the equivalent of your substitute beverage to help fill the void.

Don’t Quit Quitting

If you’ve been two weeks without soda and you accidentally crack. Don’t go Frank the Tank on us! Stop at one soda and be done with it. One slip up is not a reason to trash all your progress. Try and recognize your reason for messing up and work toward learning new tactics for dealing with that situation in the days to come.

Cheers and Best of Luck! *raises water glass high and takes a nice refreshing gulp*

Well, it’s been six days and I’m pleased to report that I have not sprinted into the nearest Starbucks for an afternoon double shot with a craving for my delectable energy boosters. Nor have I sleepwalked to the pantry in the middle of the night (I don’t think) to brew a second cup.

But these uncharted, under-caffeinated waters have washed up one problem…

Since Monday, I’ve scaled back from five caffeinated beverages a day to one. This means not only am I consuming less caffeine, I’m also consuming less sugar.

What’s going to wake me up now?!

I’ve spent the last few days consulting fellow bloggers and experts for energy ideas of the non-caffeinated variety. Today at 7 a.m. I set out to test the lineup. So, do these alleged energizers out-perk caffeine?

Alleged Energizer #1: The Apple

“Have an apple,” people always tell me when they catch me grumbling about my coffee deficit. OK. Is an apple really going to amp me up better than a latte? I asked Google this question, and a prompt came up to assist my search: “Does an apple have caffeine?”

Apparently others are equally confused about the apple’s mysterious power to refresh. Now, I know apples don’t have caffeine, but why does it pack energy? Maybe it’s a boost from the natural sugars, or the fact that it’s water-rich?

Result: I noticed a perk-up. But is the apple more energizing than other fruits? (Really, people just like to prescribe apples, don’t they?) I’m not a big apple fan, so my next test: to see if I can suck the same energy out of a tomato, berry, banana, melon or avocado.

Next.

Alleged Energizer #2: Nix Starchy Carbs

This midday energy idea was courtesy of Noshtopia: skip the starchy carbs—pasta, rice, potatoes, cereal, bread—at lunch. Starch, a complex carb, takes longer for the body to digest and convert to energy. Steph says: “Eating vegetarian, or veg+carb, or veg+meat, is less work for the bod and it helps you feel lighter until dinner.”

Result: Instead of my usual turkey, tomato and lettuce sandwich, I had the same ingredients in salad form minus the bread. And? I did indeed feel lighter, and it was a refreshing change. I have a quick metabolism and didn’t quite last ’til dinner, but I’d lean on this light-lunch advice again for sure.

Alleged Energizer #3: Amino Acids

The authors of Mind & Mood Foods say certain amino acids found in protein stimulate the brain. To clear your head, they suggest milk, yogurt, cheese, lean meats, legumes, and fish/shellfish (which contain tyrosine, an amino acid that skyrockets alertness).

Doesn’t this “neurostimulant” sound perfect for those afternoons when you need to make it through one last project at work or lecture at school?

Result: I picked low-fat yogurt to get my amino acid advantage. I love yogurt but never paid attention to its energy effects or nutritional value: did you know one cup of yogurt contains 12 grams of protein and 17 grams of carbohydrates?!  Flavored yogurts tend to contain loads of sugar (or artificial sugar), so I had plain with a small swirl of jam and wheat germ to cancel out the sour. Not only did it lift my energy, but it lifted my spirits: it seemed like dessert!

Alleged Energizer #4: Water

For an energy boost, the guy behind Mark’s Daily Apple (again with the apple) proposes water. “Just 3% dehydration can compromise brain function and create feelings of fatigue,” explains Mark, who adds that water-rich fruits and veggies count, too.

Result: Aha! All week I’ve been replacing daily coffees Two, Three, Four and Five with water (as you can see, I sip out of habit) and despite the afternoon lulls, I have been more awake in the evening! Now, I need to work on adding water-packed foods (fruits, veggies, soups, shakes) to my diet.

P.S. Extra energy isn’t the only reason water rocks: it can help you wash away excess fat.

Alleged Energizer #5: Energy Bars

Big workout plans? Bring out the big guns. That’s what I did for my 25-mile bike ride this morning. (What’s that? I can’t put a mug of coffee in my bottle cage?)

I knew I’d need some serious energy, so at the recommendation of an enthusiastic grocery store shelver, I tried a PowerBar Performance Energy bar. Despite a dizzying ingredient list, I was able to pick out protein, vitamins and minerals, oats and cane juice… which means ample energy to the muscles, right?

Result: 20 minutes before my ride I had cereal and a piece of whole wheat toast. I was a slug. While I know I can partly blame the uphill-against-the-wind factor, other cyclists were whizzing by. Next time I’ll eat these slow-energy-releasers (see above) at least an hour in advance.

However, when I stopped to eat my Performance bar, I got instant energy. I felt like I was riding on a cloud for nearly two hours, and topped my record. Woo hoo!

(I’m not being paid to promote ProBar, by the way, I’m just stoked on it today. I usually go for Luna, CLIF Builders or Tiger’s Milk, which don’t deliver more than a snack’s worth of energy. If you’ve got a favorite sports energy bar or drink, please share it!)

Well, if you’ve joined the One Cup of Coffee challenge with me (bless you!), give the above five a try and tell us: do they perk you up better than caffeine?

<<One Cup, Day Two: Making Goals a Reality

How to Stop Sleeping Through Your Nightshift

IdealShape’s Simple Tips for Waking Up Energized

A: Sandy, I’ve been thinking about that lately, too! The weather just warmed up here in Utah and I pulled out my summer shorts—only to find they don’t look so great on me right now… Despite all the naysayers, I have found a few things that work for cellulite, including exercise, and I’ll be doing them along with you!

What Causes Cellulite?

Unfortunately, you can’t get rid of cellulite by simply shedding fat. It’s not the existence of subcutaneous fat but the way it’s distributed that causes this dimpling of the skin. According to Wikipedia, 80-90% of females have cellulite. (Guys get it, too, just not as often, and they don’t seem to care all that much).

Many dermatologists insist there’s nothing you can do about cellulite: it’s in the genes, they say. Still others claim that metabolism, hormones and stress play a part.

In the end, little has been concluded scientifically about cellulite’s causes or cures. Nonetheless, there’s plenty of advice out there for banishing it—from creams (I’ve had minimal luck), to body wraps, to massaging the skin with a boar-bristled brush (not pleasant, I’ve found, even if it does work).

If you’re lucky enough to see results from these “quick fixes,” it’s surely fleeting. Which is why I’m glad you asked about exercise.

Exercise: A Cure for Cellulite?

While experts aren’t explicitly saying that exercise gets rid of cellulite, Mayo Clinic asserts that an inactive lifestyle can cause it. They also say excess fat will make cellulite more noticeable. What I draw from that?

1. Even if you can’t control how your body distributes fat under the skin, shedding excess fat helps.
2. Firmer legs and buns can make cellulite look less apparent.

So Let’s Get Moving!

High-intensity cardio like power-walking is a great start for keeping legs trim, but to add firmness, you’ll want to start doing resistance exercises, too.

Squats, lunges, pliés and stair-climbing will firm up your inner thighs, outer thighs and glutes. These movements build muscle, which means double fat burn! For extra inner thigh toning, you can also do side leg lifts (inwards and outwards) with a resistance band or body bar.

If you’d like to start with a guided workout, one of my favorites is The Firm® Hips, Thighs and Abs DVD. It’s a quick 30 minute routine with a “Firm Box” (I just use an aerobic step) that delivers great leg and glute tone. It also has the best ab workout I’ve ever done. For those who get the tummy and “love handle” cellulite, a thorough core workout can be a godsend!

In addition to exercise, here’s what many people do to help improve tone and firmness:

• Foam rolling: If massage helps to smooth out cellulite dimples, then foam rolling surely will too. Plus, it feels much better than a bristle brush massage! Read more about foam rolling and watch a demonstration here.
• Protein: It facilitates muscle tone and development, so have a shake, bar or other protein source after every strength training workout. Get tips for maximizing protein’s benefits here.
• Supplements: Natural substances like green tea and resveratrol help the body metabolize fat more efficiently, and can be taken in supplement form. I’ve used both with very noticeable results.
• Water: Staying hydrated will preserve the skin’s elasticity, making it less likely to dimple and dent around fatty spots. So drink up!

(Many of the products I’ve mentioned, like the foam roller, exercise bands and metabolism-boosting supplements, can be found at IdealShape.)

While exercise can help reduce the appearance of cellulite (not to mention improve your health, strength and figure), remember this: The women who are considered to have the most beautiful bodies in the world have cellulite. This was revealed in an article about the dozens of layers of makeup applied to Victoria’s Secret models’ buns for a runway show. If 90% of us ladies—including the world’s top models—have cellulite and stretch marks, they can’t be that bad, right?

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Secret #1

One of the best ways to get in on the anti-aging action? Just that — action. If you sit on your rump at work or school all day, and then move straight to the couch for a night of TV, you will start to feel old really fast.

It’s not enough just to swing by the gym a few days a week. If you go right back to being sedentary, it will take longer to recover from your workouts and you’ll still feel stiff and achy. To keep your body feeling agile, keep moving! Some say walking explains the “French Paradox”—they stay in shape despite a high-fat diet because they walk 5 miles a day. That may not be practical in your neighborhood, but you can certainly add more movement to your day: at the store, take a faraway stall. Walk the dog every night. If you have a desk job, move around for 10 minutes every hour. Even a one-minute stretch can make you feel more alert and energized.

In one of my favorite posts at nomorebacon.com, Ryan talks about looking at the bigger efficiency picture. Sometimes we think we’re being more productive by taking shortcuts, trampling the grass to shave a few minutes off our trip. But if we take the long way, think of how those extra steps will increase our energy and productivity in the long run—not to mention keep us feeling younger and healthier. Isn’t that the better use of time?

Secret #2

The revitalizing powers of this next one are too often overlooked. It’s one of the greatest contributors to health and youthfulness, yet we take it for granted. Maybe we assume that because it’s free and easy, it can’t possibly be as effective as a $115 anti-aging serum. But it is. Before you spend big bucks on rejuvenating night creams and wrinkle-erasing serums, try drinking more water!

“For a sharp mind, smooth skin, better health, and fluid movement, you need water,” says Reader’s Digest. Water improves the elasticity of your skin. It helps the body flush toxins out. Simply staying hydrated will make you look and feel younger. For every non-water beverage I have, I drink two glasses of water first. Drinking a glass of water 30-60 minutes before a meal can also prevent overeating.

Secret #3

The first two secrets to staying young weren’t new (we just need a little reminder sometimes). But the next secret to a longer life might surprise you.

“Step aside, quacks. The search for longer life is a real science now,” Anne Underwood chirped in a Newsweek article, adding that “legitimate longevity-boosting treatments could be available in 10 to 15 years.” By legitimate, she means that scientists are seeking to harness and concentrate naturally-existing substances in order to prevent chronic disease and keep the body working in tip-top shape.

Expect to hear a lot about body-rejuvenating elixirs in coming years. Big pharmaceutical companies like Sirtris are in a race to patent the fountain of youth in drug form. “To date, two compounds have sparked scientists’ interest: resveratrol, a substance found in grapes, red wine and peanuts; and rapamycin, first isolated in the soil of Easter Island,” wrote TIME Magazine, also hot on the longevity drug trail.

I suspect they’ve made resveratrol a target because it’s both a protective antioxidant and a metabolism-booster (read more about the research here). Resveratrol is already being used in supplement form to promote health and facilitate fat burn.

While you may be able to reverse aging down the road, there’s really only one way to preserve youth and prevent degenerative diseases—start taking care of your body now!

Find out how resveratrol can help you lose weight

What exactly do antioxidants do, anyway?

Ready to jump-start an exercise regimen? Start here!

Q: OK so I have been running 4-6 miles on the stair-master, cross-trainer or treadmill 4-5 times a week. And taking one hour classes (weight training, cycling,  kickboxing, or machines) about 4 times a week. I eat my normal diet, that hasn’t changed much, but I am a vegetarian and it is semi healthy…  with a little oil, sufficient carbs and lots of greens.

I have been doing this for the last 5 months. Initially, I lost some weight, but lately the scale says that I gained weight. I assume that could be muscle, however, my inches are no longer going down, nor does it seem like my body is losing anything anywhere anymore…

I just finished medical school (I know, I should be able to answer my own question then =) ). So my life outside of the gym consists of stress and sitting in front of the books for 14 hours studying for the boards… Obviously I was initially doing something right so my diet cannot be the sole reason. So what am I doing wrong and what should I do differently? – Megha

A: Kudos for finding the time to work out so diligently and for being determined in your goals. Don’t get discouraged! There are many factors involved in fitness. That means we’re required to try lots of things as we get to know our bodies and discover what will create optimal results for us.

Weight loss plateaus are common, too: the body is so smart that it adapts quickly in order to conserve energy. But to lose excess fat, we want it to burn energy. The key is to keep the body off balance. So while you may not be doing anything wrong, it’s probably time to switch up your routine.

Let’s first look at what you’re eating, and then we’ll point you to some great resources on this site for maximizing fitness results.

WHAT TO EAT (AND WHAT NOT TO!)

Essentially, you should be eating plentiful fruits and vegetables, calcium-rich low-fat dairy, whole grains, and—in your case, as a vegetarian—ample non-meat sources of protein. Make sure to incorporate a variety of foods in your diet. Here are some basic guidelines for the three major dietary nutrients:

Protein

Protein is fundamental for keeping—and building—lean muscle mass. It will increase your metabolism as well as make your workouts more effective, so you’ll burn more fat. (By the way, you are right to ask whether your increased weight could be muscle gain. Don’t put too much emphasis on what the scale says.) While trying to gain muscle, you should eat more than the average RDI. Whey protein and soy protein (which can be found in powder form) are great sources of protein, as are nuts and eggs. You can also time your protein and carb intake to maximize workout results.

Carbohydrates

By reducing your carbohydrate intake, your body will turn to fat for fuel and start burning it up. But don’t cut carbs completely; it’s still needed for extra energy, and you don’t want your body to go after your muscle instead. So, on the days that you do high-intensity workouts, include more carbohydrates in your diet. On your steady state cardio days, have a low carb intake. And on your days off—those all-important recovery days—skip carbs completely.

Many of your non-meat (plant) protein sources also have extra carbohydrate content (lentils, beans), which is something to be aware of. Still, these are a better source of carbs than starchy carbohydrates without any protein, such as pasta, bread and rice.

Fats

Believe it or not, you won’t want to cut fat completely out of your diet. It, too, supplies your body with needed energy. You will of course want to stick to the healthy, fat-containing foods: low-fat milk products, legumes, and oils (canola, corn, soy bean and olive). Some good sources of unsaturated fat: avocados, nuts (almonds, hazelnuts, pecans) and seeds (flax, sesame, pumpkin).

Weight Loss Villains

Avoid these ingredients in your diet:

• Sodium
• Caloric sweeteners (added sugar and artificial sweeteners)
• Saturated fat (whole milk, cheese, ice cream)
• Trans fat (cookies, crackers, chips and other commercial baked goods)

WHEN TO EAT

This is almost as important as what you eat! We recommend eating 5-6 small nutritious meals throughout the day, as opposed to 2-3 large meals. This will do three things:

1. Speed up your metabolism
2. Supply your body with ample energy throughout the day
3. Keep you from overeating. Many people only have one big meal, often at the end of the day. Starving, they overeat, and then plop down on the couch or head for bed. This is a recipe for sluggish metabolism and fat gain!

HOW MUCH TO EAT

In order to lose excess body fat, you also need to lower your caloric intake (while still meeting your body’s nutrient needs). Find a calculator that can tell you what your caloric needs are, and then subtract 300-500. Your body will turn to fat stores for energy, allowing you to burn up that excess fat throughout your body.

Remember that it’s going to be about more than eating, say, 1700 calories, if this is your target. It’s even more important to focus on eating a lower-carb diet than on lowering your caloric intake. After all, more calories in a healthier diet will always be better for you than having fewer calories, but less healthy foods. The most effective approach to losing weight would be a low calorie, low carb diet.

WHAT ARE YOU DRINKING?

Poring over the books for extended periods of time can cause lead us to caffeinated beverages and not enough water. If you’re propping your eyelids open with soda, red bull, and vanilla lattes, don’t! Caffeine is fine in moderation, and can even give your metabolism a little boost while suppressing your appetite (that’s why many weight loss supplements include a small amount). But skip the sugar, creamer and flavoring. And after your first cup or two, switch to green tea, which has caffeine plus incredible weight loss and health benefits. Or, have an apple or a protein shake for energy. And we’ll say it again: drink more water!

ARE YOU SUPPLEMENTING?

Taking a supplement is important for everyone, but critical for those trying to lose weight. Dietary supplements are an easy way to give your body the vitamins, minerals and other nutrients it needs that you can’t get from food alone. Go for a multivitamin for overall health. A metabolism booster like Green Tea Extract is good, too. Weight loss support supplements like ResveraShape can be a boon when you’re trying to lose excess fat. The right ones will combine essential nutrients with metabolism-boosting (green tea, kelp, grapefruit extract) and appetite-suppressing ingredients (resveratrol, caffeine).

KEEP A HEALTH LOG

We bet we don’t need to tell a medical school graduate this, but just in case: it’s really important to keep a daily exercise and nutrition log. Not only will this give you a clear picture of your habits and patterns, so you can see what works and what doesn’t; but it will also keep your goals in focus. Without a visible record, it’s easy to miscount how many “just this once” indulgences we give in to!

Keep a note, too, of your weight and measurements. Don’t compare them from day to day, or you won’t notice much difference, and you may get discouraged. Compare every other week, or at the end of the month, however, and you’ll see the difference.

Getting others involved in your journal is even more effective, and fun, too. Don’t believe us? Just ask weight loss bloggers Cara and Ryan, who have tracked their way to incredible results.

MASTERING THE MIND

Finally, don’t discount the role your mental state plays in weight loss. Are you getting enough sleep? Not only is adequate rest necessary for overall health and performance, but it’s also necessary if you want to get anything out of your exercise routine. It’s during sleep that your body recovers from your workouts and builds muscle. It’s also important to keep stress and depression at bay, as they can make weight management hard. Many people find that achieving balance and focus is ultimately the most important step in their weight loss journey.

MAKING THE MOST OF YOUR GYM TIME

Your weight training and resistance exercises (like stair-climbing), along with high intensity cardio (kick boxing), are great! Just make sure to progressively add resistance and repetitions, and switch up the activity type every so often. You can skip the machines, which only deliver isolated exercises, unless you are honing in on one specific area. Otherwise, compound movements that work multiple muscle groups are best. Make sure you aren’t working the same muscle group every day, or your body won’t have time to recover and progress. Steady state cardio on the bike or treadmill will allow your muscles a rest between intense training days.

For the full scoop, check out these posts:

Interval Training vs. Steady State Cardio

Which first: cardio or strength training?

So you want to build muscle, but not bulk up?

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