{diet coke} rehab

Hi, my name is Angie, and I was a diet coke addict. That's right, WAS!  I was counting down the days until July 31, 2011 so I could blog to you all that I made it! I reached my year mark.  And, of course, life gets busy and weeks pass by...but, I'm here now to share that exciting news. I am DC free! I really can't believe it's been a full year. *patting myself on the back*

Just a bit about my background: I {loved} diet coke. I {lived} to drink it.  Sad, I know. I would drink around 32 ounces a day. And very little water. I was determined to make a change and stop this cycle of addiction with my old love, DC. 


After I reached my year mark I was curious as to what my long lost love, DC, would taste like.  Should I take a taste? Should I find out how it tastes now, a year later and risk getting back on the "juice"? Well, my curiosity got the best of me.  I mean, come on, I went a whole year.  


I took a couple sips of DC (keep in mind it's always at my fingertips since my husband has yet to kick the bad habit...I'm working on him). My response was, WOW! And not in a good way. It tasted WAY too sweet, syrupy, and chemically (that's the word I used). It's funny how carbonated things taste after you don't consume them for a year. I have no interest in going back down that life with DC.  

Here are some things I learned about DC in my life:

MONEY:  This chemical water doesn't come cheap.  If you are trying to save money, it's one thing to cut out of the budget that will benefit your health and your pocket book! I estimate I am saving around $500 a year now not drinking soda. $500 a year to consume something that makes my health worse!

Think GREEN:  I am making this world a cleaner place by ridding it of my cans, foam cups, straws and other trash that went along with the DC habit! You're welcome world!

BINGE:  Prior to quitting I had read that aspartame can cause you to crave more sweets(or other foods)! Well, that's a FACT! In this past year I don't remember more than a handful of times that I was "so hungry I could eat my arm off". That used to happen ALL the time on the DC. 

Health facts:  FDA goes back and forth on whether or not diet soda is good for you. Or should I rephrase and say, whether or not it's harmful to you!(we all can admit it does nothing good, can't we?)  I really don't have much faith in the FDA if one minute something causes cancer, next it's "ok", and then the next it can cause vascular events! No thanks.

BODY image: I feel so much better now that I am no longer drinking the DC. Soda bloats us more than we want to admit. Leaving you looking heavier than you really are!  I swear, you get off the soda habit and you will for sure notice positive changes on the exterior. 

Some reasons why you shouldn't drink diet sodas:

1. Our body gets confused by artificial sweeteners – the dissociation between sweet taste and calorie intake may put the regulatory system that controls hunger and body weight out of sync, thus sabotaging weight loss plans. A study on rodents showed that those fed saccharin actually gained weight compared to rodents fed sucrose.

2. We’re “Infantilizing” our taste sense – Artificial sweeteners are a hundredfold sweeter than sucrose (table sugar). By getting ourselves used to so much sweet, normal sweet flavors, of fruit for example, become bland and so do other healthful foods such as grains and vegetables, thus reducing our willingness to consume them and ultimately the quality of our diet.

3. Long term effects unclear – while there have been many studies on artificial sweeteners and disease such cancer, very few focused on long term weight gain. A seven year study, (San Antonio Heart Study), showed a relationship between diet drink consumption and obesity, but the causation is not clear. Consumption of artificial sweeteners is growing yearly. According to Ludwig,

If trends in consumption continue, the nation will, in effect, have embarked on a massive, uncontrolled, and inadvertent public health experiment. Although many synthetic chemicals have been added to the food supply in recent years, artificial sweeteners in beverages stand out in their ability to interact with evolutionarily ancient sensorineural pathways at remarkably high affinity. (source)

4. It's linked to weight gain in a new study. (more info)

5. It's linked to high risk of vascular events if digested daily. (more info)

Here's an article I found with 16 reasons to STOP drinking regular soda. 
I'm not saying that you shouldn't ever consume a soda again in your life, but instead, rid it from your every day life. If you are consuming it daily, it's time for a change to reach the best you.   

1. Soda Is Useless.

First of all, there are no nutritionally beneficial components in soft drinks. Soft drinks mostly consist of filtered water and refined sugars. Yet the average American drinks about 57 gallons of soft drinks each year.

2. Weight Gain & Obesity

Many people either forget or don't realize how many extra calories they consume in what they drink. Drinking a single 330 ml can a day of sugary drinks translates to more than 1lb of weight gain every month.

Several scientific studies have provided experimental evidence that soft drinks are directly related to weight gain. The relationship between soft drink consumption and body weight is so strong that researchers2 calculate that for each additional soda consumed, the risk of obesity increases 1.6 times.

According to the results of high quality study3 reducing consumption of sugar-sweetened beverages helped reduce body mass index in the heaviest teenagers.

3. Diabetes

This is a consequence of #2. Anything that promotes weight gain increases the risk of diabetes. Drinking soda not only contributes to making people fat, but it also stresses the body's ability to process sugar5. Some scientists now suspect that the sweet stuff may help explain why the number of Americans with type 2 diabetes has tripled from 6.6 million in 1980 to 20.8 million today.

Rapidly absorbed carbohydrates like high fructose corn syrup put more strain on insulin-producing cells than other foods. When sugar enters the bloodstream quickly, the pancreas has to secrete large amounts of insulin for the body to process it. Some scientists believe that the unceasing demands that a soda habit places on the pancreas may ultimately leave it unable to keep up with the body's need for insulin. Also, insulin itself becomes less effective at processing sugar; both conditions contribute to the risk of developing diabetes.

 Researchers from Brigham and Women's Hospital in Boston and Harvard Medical School4 analyzed data from the Nurses' Health Study II, a trial tracking the health of more than 51,000 women. None of the participants had diabetes at the onset of the study in 1991. Over the following 8 years, 741 women were diagnosed with the disease. Researchers found that women who drank one or more sugary drinks a day gained more weight and were 83% more likely to develop type 2 diabetes than those who imbibed less than once a month.

4.Weakened Bones And Risk Of Osteoporosis

Frequent consumption of soft drinks may also increase the risk of osteoporosis,6 especially in people who drink soft drinks instead of calcium-rich milk7. High soda consumption (particularly cola15) in children poses a significant risk factor for impaired calcification of growing bones.

In the 1950s, children drank 3 cups of milk for every 1 cup of sugary drinks. Today that ratio is reversed: 3 cups of sugary drinks for every cup of milk. Tellingly, osteoporosis is a major health threat for 44 million Americans. Most experts now say that the real culprit is soda's displacement of milk in the diet, though some scientists believe that the acidity of colas may be weakening bones by promoting the loss of calcium.

5. Dental Caries And Erosion

Soda eats up and dissolves the tooth enamel8. Researches9 say that soft drinks are responsible for doubling or tripling the incidence of tooth decay.

The acidity can dissolve the mineral content of the enamel, making the teeth weaker, more sensitive, and more susceptible to decay. Soda's acidity makes it even worse for teeth than the solid sugar found in candy.

Dental experts continue to urge that people drink less soda pop, especially between meals, to prevent tooth decay and dental erosion.

6. Kidney Damage

Researches clearly demonstrated that large quantities of cola result in enhanced kidney stone formation16-17. If you're wondering exactly how soft drinks cause kidney stones, it's because of their acidity and radical mineral imbalances. Your body must buffer the acidity of soft drinks with calcium from your own bones. As this calcium is eliminated through your urine, it slowly forms kidney stones.There is good evidence that cola beverages can increase the risk of kidney problems, more so than non-cola sodas.

In a study published in the journal Epidemiology14, the team compared the dietary habits of 465 people with chronic kidney disease and 467 healthy people. After controlling for various factors, the team found that drinking two or more colas a day (whether artificially sweetened or regular) was linked to a twofold risk of chronic kidney disease.

7. Increased Blood Pressure

Experts have reasons to believe that overconsumption of fructose, particularly in the form of soft drinks, leads to an increase in blood pressure22.

8. Likely To Cause Heartburn

Soft drink consumption is a strong predictor of heartburn20-21.

9. Metabolic Syndrome Risk Factor

Soft drink consumption is a significant risk factor for developing of metabolic syndrome18, a combination of the symptoms such as high blood pressure, obesity, high cholesterol, and insulin resistance.

10. Harmful Effects On Liver

There is evidence that consumption of too many soft drinks puts you under increased risk for liver cirrhosis similar to what chronic alcoholics have19.

11. Impaired Digestive System

Soda, no matter who makes it, is the most acidic beverage you can buy, with a pH of about 2.51, about the same as vinegar, but the sugar content disguises the acidity. To put that into perspective, consider that battery acid has a pH of 1 and pure water has a pH level of 7.

The phosphoric acid present in soft drink competes with the hydrochloric acid of the stomach and affects its functions. When the stomach becomes ineffective, food remains undigested causing indigestion, gassiness or bloating (swelling of stomach).Why does that matter? Throughout the digestive system, that starts from the mouth and ends up at the anus only the stomach can resist an acidic environment up to pH 2.0. But before the acidity of soft drink reaches the stomach it passes through all the other organs involved in the digestive system thus causing an abnormal acidic environment. The linings of the mouth, pharynx and esophagus are highly sensitive to acids.

12. Dehydration

Another problem with sodas is that they act as dehydrating diuretics. Both caffeine and sugar cause dehydration.

Caffeine is a diuretic and causes an increase in urine volume. High concentration of sugar is drawing off water because your kidneys try to expel the excess sugar out of the blood. When you drink a caffeinated soda to quench your thirst, you will actually become thirstier.

13. High Caffeine Content

Another advantage of avoiding sodas is that you will avoid the unnecessary caffeine. Soda drinks are a major source of caffeine in the American diet.

High doses of caffeine can cause irritability, restlessness, tension, insomnia, high blood pressure, gastrointestinal disturbance, excessive urination, irregular heartbeat and other side effects.

14. Toxins - Aspartame

If you think diet soda is better think again. The poison in diet soda is an artificial sweetener aspartame. Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. It is used because it's about 200 times sweeter than table sugar.

Despite US FDA approval as a "safe" food additive, aspartame is one of the most dangerous substances added to foods. After you drink an aspartame-sweetened product, aspartame breaks down into its starting components: phenylalanine, aspartic acid, and methanol (that further converts to formaldehyde and formic acid, which are known carcinogens.). There are over 92 different health side effects associated with aspartame consumption10-13.

15. Possible Cell Damage Ability

A new health scare erupted over soft drinks recently amid evidence that they may cause serious cell damage. Research from a British university suggests a common preservative E211, known as sodium benzoate, found in drinks such as Fanta and Pepsi Max has the ability to switch off vital parts of DNA.

Sodium benzoate occurs in small amounts naturally in berries, but is used in large quantities to prevent mould in soft drinks.

16. There Are So Many Healthy Alternatives!

Soda replaces healthier drinks. By drinking soda, you cut the intake of fresh juices, milk, and even water and deprive yourself from essential vitamins and minerals.

• Water. Water is the best drink in the world.
• Tea. Any kind of tea - herbal, green or black - is rich in antioxidants, which were shown to protects the body form many health problems.
• 100% Juice. Fruit juice can be also useful for flavoring your water and teas. (source)

2014 UPDATE: I have been off Diet Coke for 4 years now. I have never felt better. I sleep better, have more energy, and don't crave sweets like I once did. 

Proven Benefits for Prebiotics and Probiatics

 BY ANDREW LARSON MD, FACS, FASMBS 

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By Andrew Larson, MD, FACS, FASMBS

Here at Clean Cuisine and More and with my own patient population I am seeing increasing interest in prebiotics and probiotics both as standalone supplements and to be consumed in functional foods such as kefir, miso, tempeh, sauerkraut, bananas, artichokes, garlic, and whole wheat flour.

I recently came across an academic review article delineating several benefits for prebiotics and probiotics in children’s health in a highly respected medical journal¹ and this article really peaked my interest. Since then I have done additional research on prebiotics and probiotics and I am now convinced they are an exciting area of preventive medicine for adults and kids alike.Prebiotics and probiotics are truly health-promoting substances that do live up to the hype.

What are Probiotics? What do Probiotics Do?

Probiotics are “friendly” bacteria that keep you healthy. Probiotics are living good bacteria that stay alive in your intestine after being consumed. These microscopic organisms work hard to alter the overall intestinal environment to a favorable one by crowding out bad bacteria such as viruses that might otherwise dominate and harm health. Even though they are bacteria, probiotics actually help protect your body from infection. Probiotics can stimulate and work with your immune system to improve your health and prevent, or even treat, certain diseases.

Probiotics help with digestion and nutrient absorption. Probiotics enable essential health promoting nutrients to be absorbed that otherwise would not have been able to cross the intestinal wall into the circulatory system.  In fact, the depletion of “friendly” probiotics can lead to nutrient depletion and consequently inferior health; if your body can’t utilize the nutrient-dense foods you eat it’s just as bad as not consuming them in the first place. The regular consumption of probiotics will help your body to properly digest, process and utilize the food you eat. Probiotic consumption also increases the bioavailability of minerals, especially calcium.

Probiotics help detoxify and cleanse your body.  Probiotics have been shown to support liver function and detoxification. These “friendly” bacteria filter toxins in the gut before they get into the bloodstream. The presence of probiotics speeds up the transfer time of toxic waste in your colon, thus preventing toxins from staying in your body and being reabsorbed in your bloodstream.

The Science Behind Probiotics & How a Probiotic Rx Might Help You

The strongest evidence for probiotic benefits exists for the prevention and treatment of diarrheal illnesses. For example, one comprehensive review study² reveals that the probiotic S. boulardii can reduce antibiotic associated diarrhea by more than fifty percent.  To prevent antibiotic associated diarrhea probiotics should be taken as soon as one starts taking the antibiotic for best results; nevertheless, even after diarrhea has already set in probiotics have been shown to cure it more quickly.

Probiotics are also effective at treating infectious diarrhea caused by viruses or bacteria that is unrelated to antibiotics use. Probiotics are effective at preventing and treating traveler’s diarrhea and problems caused by the bacteria h. pylori, a major cause of gastritis and stomach ulcers.  Probiotics are also effective at maintaining remission of disease in persons with ulcerative colitis.  Other gastrointestinal conditions thought to be helped include c. difficile colitis, a deadly disease caused by antibiotic use, Crohn’s disease, and irritable bowel syndrome.

Probiotics seem to have benefit as regards to dental conditions, including gingivitis and the development of dental disease.

The consumption of probiotics is even linked to an improvement in halitosis (bad breath.)

Probiotics have proven benefits for infants and young children. There is good research to show probiotics cut dramatically, by about 50%, the risk of an infant or young child developing eczema, allergic rhinitis (nasal allergies), or asthma.  Probiotics have also been proven to treat, and often cure, allergic dermatitis (skin disease) in children.

Probiotics can help prevent infections. In adults tantalizing research indicates probiotics can prevent infections of the ears, nose, and throat, and the urinary and respiratory systems.

There may be benefits in preventing cancers of the colon (3) and bladder and even helping with the management of diabetes and rheumatoid arthritis.

Potentially Promising Weight Loss Benefits of Probiotics

As a bariatric (weight loss) surgeon I am always intrigued with new research that might help my patients lose weight. Some preliminary studies at Washington University (4, 5) in St. Louis have revealed certain “unfriendly” gut bacteria are exceptionally adapt at extracting calories from food, thereby doubling fat accumulation.  Lead investigator Dr. Jeffrey Gordon theorized that “…differences in our gut microbial ecology may determine how many calories we are able to extract and absorb from our diet and deposit in our fat cells.”

In other words, depending upon intestinal bacteria levels, you might not necessarily extract the same number of calories after eating your bowl of pasta as your friend does after eating hers, which may help explain why some people seem to be able to eat more than others without gaining weight. As of now I cannot say there is definite proof that just by adding probiotics you lose weight, but it is theoretically possible that adding more “friendly” bacteria just may help you shed pounds. And there is no downside to doing so.

What are Prebiotics?

Prebiotics are non-digestible carbohydrates such as “fructo-oligosaccharides,” “inulin,” “galacto-oligosaccharides,” and even dietary fiber that many probiotic bacteria consume for food.  If you eat more prebiotics you will likely have more good “friendly” bacteria in your intestine.

What are the Proven Benefits of Prebiotics?

Non-digestible carbohydrate prebiotics have been studied extensively and have been shown to reduce asthma and eczema in children and, just like probiotics, they are helpful in reducing problems with diarrhea in persons of all ages.  According to the Mayo Clinic prebiotics found in a wide variety of fruits, grains, and vegetables can also help normalize bowel function and support a healthy immune system in general.  Prebiotics have been shown to hold significant promise for reducing the risk of developing colorectal cancer⁽⁶⁾, a disease in my surgical practice that I operate for on a weekly basis.

The Bottom Line on Prebiotics and Probiotics

Unfortunately, numerous factors can disrupt the balance between “good” and “bad” bacteria, and therefore interfere with your body’s natural ability to heal and detoxify itself. Helping to restore intestinal integrity, probiotics work round the clock to balance the “good” and “bad” bacteria within the GI tract, which can easily be upset by chlorinated water, poor elimination of waste, stress, oral contraceptives, a diet rich in refined foods and poor digestion. Antibiotics can also wreak havoc on the gut flora. Try to take antibiotics as infrequently as possible and if you do need to take them be sure to simultaneously supplement with a high quality probiotic.

In addition to eating foods containing prebiotics and probiotics, supplementing with probiotics on a regular basis is a good way to maintain the normal ecology of your gut and reduce toxins produced by imbalances in gut bacteria. Look for a probiotic supplement that contains a broad spectrum of live cultures (such as lactobacillus acidophilus, lactobacillus rhamnosus, bifidobacteria, etc.). Be sure to follow the directions on the label.

Plenty of good quality supplements are on the market. I particularly like New Chapter brand “Probiotic All-Flora”, Garden of Life brand “Raw Probiotics Men” and “Raw Probiotics Women.” I also highly recommend Shaklee brand “OptiFlora Prebiotic & Probiotic System.”

Look for a complete list of healthful Clean Cuisine foods containing prebiotics and probiotics HERE.

Lemon Herb {grilled} Chicken

Nothing is more rewarding to my taste buds than fresh ingredients in recipes. If you don't already have a herb garden, I highly suggest it. Using fresh herbs will give such depth of flavor to your meal.

Lemon Herb {grilled} Chicken

Ingredients:

• 1/2 tsp sea or kosher salt
• 2 Tbps Worcestershire Sauce
• 2 Tbps Dijon Mustard
• 1 tsp fresh thyme (chopped)
• 1 tsp fresh rosemary (chopped)
• 2 Tbps molasses
• 2-3 garlic cloves (minced)
• 3 Tbps extra virgin olive oil
• 1/4 c lemon juice (fresh)
• 1/3 c water
• 2 tsp {all natural} liquid smoke
• 3 skinless boneless chicken breast

Directions:
1) Mix all ingredients together in bowl.
2) Place chicken breasts and mixture into a large ziploc bag(or bowl) and marinated for 1-3 hours in refrigerator.
3) Grill chicken until cooked thru.


NOTE: You could omit the liquid smoke, but since I don't have a charcoal grill I love the flavor it adds to the chicken. Make sure and buy the {all natural} liquid smoke, Colgin is what I use. Also, whenever possible us fresh herbs. You can always bake this chicken recipe if you don't own a grill. 


KID APPROVED??? YES!

Mango Salsa

I love salsa! I don't think there is a salsa I've met that I don't like. This Mango Salsa has tons of flavor and is great with chips, veggies, or even by itself.  Take it to your next summer pitch in and it's sure to be a hit!

Mango Salsa

Ingredients:

• 1 small red onion  (diced)
• 2 small mangos (diced)
• 1 can of {organic} black beans (rinsed and drained)
• 1 red pepper (diced)
• 1 cup frozen sweet corn (thawed)
• 1 Tbps (approx) fresh cilantro (chopped)
• 1 1/2 Tpbs fresh lime juice
• 1/8 tsp sea salt (or to taste)
• 1/8 tsp black pepper (or to taste)

1) Mix all ingredients together in a bowl. Chill in refrigerator for 30-60 minutes before serving.

NOTE: I love this as a substitute for salad dressings on my salads. It makes the best summer salad. 

Banana Berry Smoothie

Making healthy smoothies is a daily occurrence around our house.  This smoothie recipe can't get any easier to make and is packed full of vitamin C, potassium, and vitamin B6 (just to name a few). 

What better way to cool down on a hot summer day than with an {all natural} smoothie?

  Banana Berry Smoothie

 One thing that is crucial to making the best creamy smoothie are frozen bananas. I'm almost convinced we eat more bananas weekly than the typical monkey! Ok, that might be an exaggeration but we do eat A LOT of them.

Ingredients

• approx. 1 cup of organic strawberries, stems removed (fresh or frozen)
• 1 1/2 cup of {all natural} apple juice
• 2 frozen bananas

1) add all ingredients to blender.

2) blend until all ingredients are combined.

3) serve immediately.

NOTE:  Bananas can take a whole day to freeze well.  Peel them and cut them into 1/2" slices and lay them flat in ziploc bag to avoid sticking together.  When at the grocery store always buy an extra bunch to freeze for the week. You can never have too many bananas! 

Buy organic strawberries. Strawberries were just ranked #3 in the Dirty Dozen of Fruits and Veggies with the most pesticides. As many as 13 pesticides found on a single strawberry! You can read more about it(and other produce) at: Environmental Working Group

SAVINGS TIP: Often times grocery stores will bundle loose bananas together for quick sale and you can often save around .16-.20 per lb. 

KIDS APPROVED??? YES!!!

Frustrated???

Are you wanting to change your overall health? Needing to drop a few pounds?  Are you feeling overwhelmed? If so, then you are just like I was 9 months ago when I set out on this journey of {clean} eating.

There are a few things I would like to share with you that I find very important to the overall success of cleaning up your life.  First, start out with a few small things that you currently do that are considered "dirty" and change those first.  Don't think TOO far into the future just yet.

Each morning I would drink coffee with artificial sweeteners and fat free flavored creamers. Take a look at what was going into my cup of Joe each morning: SACCHARIN, DEXTROSE, CREAM OF TARTAR, SUGAR, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL**, AND LESS THAN 2% OF MONO- AND DIGLYCERIDES, DIPOTASSIUM PHOSPHATE, NATURAL AND ARTIFICIAL FLAVORS, SODIUM CASEINATE (A MILK DERIVATIVE)***, COLOR ADDED, CARRAGEENAN, CELLULOSE GEL, CELLULOSE GUM, DISODIUM PHOSPHATE

 I am proud to say that I set my mind to it and now dumped these chemicals and replaced them with organic Stevia and Silk Vanilla Soy Milk.  This might come as a shocker to some of you that don't think it's possible to drop these two habits(let alone reboot your whole life), BUT I am actually happier now that I have made these positive steps in the right direction.  It's these little milestones that will keep you striving for more "cleanliness" in your life.

Secondly, drink water. I have a whole blog entry dedicated to it. It's simple and will have lasting positive changes to your body. Period.

And finally, READ LABELS...and get used to it! I read EVERY single label before it makes it into my shopping cart. It might seem like a lot of work at first but it will soon become second nature. If you truly do want to transform your life and/or your family's life then it's a critical key into {clean eating}.  If you stay away from all the processed foods and eat more fresh produce you will soon find out there are a lot less labels to read anyway.

I'm here to help so let me know if you have any questions. I am still learning and growing in this journey. There isn't much that I can say to you to convince you to give this lifestyle a try besides saying WHAT DO YOU HAVE TO LOSE? I see only positive results in my health, weight, and family's health(and that's naming a few things). 

{Eating clean} is more about the weight and fatigue you will LOSE and the hope and years on your life you will GAIN. And it truly is that simple.

UPDATE(july 2012): I now use Coconut Milk, Almond Milk, Hemp Milk only...AND Coconut Milk creamer in my coffee.

WATER

One major principle in {clean eating} is to DRINK 2-3 LITERS OF WATER EACH DAY.  It should be the drink you reach for before all else. Water is second only to oxygen in the level of importance it has to the body. If you aren't getting 2-3 liters of water a day I suggest you drop the soda, sugary drinks, or whatever else is holding you back from reaching that goal.  

Before beginning my {eat clean} journey I would live on Diet Coke and coffee (and maybe squeeze in a small amount of water).  Even if a drink has zero calories it can still cause you challenges when reaching optimal health and weight loss. Many of the zero calorie drinks are loaded with artificial flavorings, sweeteners, and chemicals. These do nothing but jeopardize your chances for a better you!

If you are trying to lose weight, this principle is KEY to weight loss. Many people don't want to give water the credit it deserves. I have seen major changes in the way I feel since drinking the 3 liters a day.  If you have ever reached the "i'm thirsty", then you have waited too long and let your body get dehydrated. You should hydrate often and make it a habit! It has become a part of my daily routine now.  Staying hydrated will help you feel fuller longer too! Giving up Diet Coke was the best thing I could have done for myself.

There are many great refillable water bottles out there today that make it super easy to keep track of how much water you have consumed. I suggest getting one if you don't have one already.

Have you drank your 2-3 liters of water today???