Category: Sweets

“Mom, You Make the Best Brownies”

4 Comments
Simple Bean Brownies

Simple Bean Brownies

Hello vitamin friends! It’s been a while! Look for many new tips and recipes because I’ve been conquering the BEST quinoa chili, homemade slow-cooker applesauce, and countless healthy concoctions for picky kids. But, for now, I must post our new favorite dessert. Just 2 ingredients, it’s low-fat, gooey, crowd-pleasing, and includes beans. Booyah! I knew you’d be sold when I said ‘beans!’

Simple Bean Brownies
Makes 16 squares

1 package brownie mix (my favorite is Trader Joe’s Brownie Truffle Baking Mix, reviewed and pictured here)
1 15-oz can black beans (or 1 3/4 cups cooked black beans plus 3/4 cup water), blended (including liquid)

1. Preheat oven to 350 degrees.

2. Stir mix with blended beans.

3. Lightly oil the bottom of a 9-inch by 9-inch baking pan, and pour/spread brownie batter into pan evenly.

4. Bake for 30 minutes or until fully cooked in the center.

5. Once cool, sprinkle with powdered sugar (I do this through a sifter) – Optional. 

Surprise and scare all your favorite family and friends! 

Nutrition info per mouth-watering square: 144 calories, 3 g fat, 1.5 g saturated fat, 0 mg cholesterol, 146 mg sodium, 26 g carbohydrate, 3 g fiber, 16 g sugar, 2.5 g protein, 11% iron.

Note: For an extra health punch, stir 1/2 cup shredded zucchini or carrots into the batter, OR blend a handful of spinach or kale with the beans. 

You can’t even taste the beans (or the veggies). And, I kid you not, my kids won’t eat ANY other brownie. Chocolate cheers!

WAFFLE HOUSE in the House

2 Comments
First Belgian Waffle Experiment

First Belgian Waffle Experiment

I have fond and scary memories of that Belgian waffle maker in the Penn State dining hall… gooey batter dripping all over the floor, steamy eggness evaporating into the air, and then plates upon plates floating by with waffles buried beneath sugary frozen yogurt, chocolate sauce, whipped cream, sprinkles, and a cherry (fruit! fiber! health?). I knew then that I picked the right major. At that rate, I’d never be out of a job as a dietitian.

So only just today, after a hand-me-down waffle maker arrived chez moi, did I fully embrace the beauty and wonder that is the fresh, steamy, Belgian waffle. Of course I took a basic waffle recipe and removed the eggs, added flaxseed meal, used unsweetened soymilk, and topped them with frozen organic strawberries heated into a hot syrup. I mean, I bought jam made out of tomatoes last week for crying out loud! BUT. They were still REALLLY good! And basically good for you. Next time I’ll add chia seeds and perhaps some shredded zucchini and goji berries. But until then….

Belgian Waffles Gone Good-for-You

Makes 7 waffles
Materials: A fantastic mother-in-law who is done with her waffle maker

Sift these together:
2 1/2 cups all-purpose or whole wheat pastry flour
2 tsp baking powder
1 tsp baking soda
1 tsp salt

Stir these in a separate bowl, then add to sifted bowl:
1/4 cup vegetable oil (or any flavorless oil or melted margarine)
2 3/4 cup unsweetened soymilk (or other non-dairy milk)
1/4 cup flaxseed meal (optional, but gives a fiber punch and a cholesterol-lowering boost!)
1 Tbsp vanilla (optional)

Heat waffle maker according to package instructions. On the Sunbeam, it’s about 5 minutes plugged in until the light goes off.

Spray top and bottom with cooking oil, or if you don’t have a sprayer, pour one teaspoon on the bottom and wipe a little oil on the top with a paper towel.

Pour 1/2 cup batter into waffle maker and close, lifting only after at least 3 minutes, or when the steam emersion stops. (You’ll know.)

Top with heated strawberries, maple syrup, powdered sugar, or eat plain.

Nutrition Info Per Waffle (all 4 sections): 260 calories, 11 g fat, 0 mg cholesterol, 366 mg sodium, 34 g carbohydrate, 3 g fiber, <1 g sugar, 8 g protein, 4% vitamin A, 12% vitamin D, 13% calcium, 12% iron.

50 Sweet and Salty 100-Calorie Snacks

5 Comments

100Need something but don’t want to totally blow it? Here are 50 sweet and salty snack ideas adapted from and added to a list on Greatist.com. These little minis just might take the edge off until the next meal.

SWEET ACTION

    1. Larabar or Pure Energy Organic bar of choice: Half the bar, or 1 Larabar mini-bar
    2. Grapes: 1 cup, fresh or frozen. Freezing makes you eat them more slowly
    3. Chocolate Banana: 1/2 frozen banana dipped in 1 square melted dark chocolate
    4. Latte Love: 8 ounces steamed vanilla almond milk with 1 shot espresso
    5. PB Apple: 1 small organic gala apple, sliced and dipped in 2 teaspoons peanut butter
    6. Shredded Frosted Mini Wheats: 20 of ’em
    7. Barbara’s Cinnamon Puffins cereal: 50 (a little less than 1 cup)
    8. Mini PB&F: One fig newton with 1 teaspoon peanut butter
    9. Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon
    10. Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden
    11. Berries n’ Cream: 1 cup blueberries with 2 tablespoons non-dairy whipped topping
    12. Oats n’ Berries: ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup fresh berries
    13. Dark Chocolate: One block, or three squares
    14. Chocolate Chia Pudding: 1/2 serving
    15. Nut-Stuffed Date: One Medjool Date filled with one teaspoon natural unsalted almond butter
    16. Cinnamon Applesauce: 1 cup unsweetened
    17. Grapefruit: 1 large, sprinkled with Truvia if needed
    18. Milk n’ Cookies: 6 animal crackers with ½ cup vanilla almond milk
    19. Shamrock Smoothie: 1 cup
    20. Jelly Beans: 25 of ‘em! Although reserved only for the worst sugar-craving moments
    21. Apple Chips: ¾ cup
    22. PB Graham: 1 large graham cracker smeared with 1 teaspoon peanut butter
    23. Just Mango: 1 oz dried mango snack bag from Just Tomatoes, etc!
    24. Clementines: THREE!
    25. Strawberries: 25 medium ones, sliced & sprinkled with Truvia for extra sweetness

SALTY DOG

  1. Trader Joe’s Mesquite Smoked Seasoned Almonds: 15
  2. Carrots n’ Hummus: About 10 baby carrots with 2 tablespoons hummus.
  3. Pistachios: A couple handfuls— about 25
  4. “Cheesy” Breaded Tomatoes: 3 roasted plum tomatoes sliced and topped with 3 tablespoons breadcrumbs and a sprinkle of nutritional yeast.
  5. Curried Sweet Potato: One medium sweet potato cooked for 6 minutes in the microwave, mashed with 1 teaspoon curry powder, & a sprinkle of salt and pepper
  6. “Cheesy” Popcorn: 2 cups air-popped popcorn with 1 tablespoon nutritional yeast— tastes like real cheese!
  7. Soy Edamame: 1/2 cup boiled Edamame with 1 teaspoon soy sauce
  8. Dijon Pretzels: 2 ½ pretzel rods with 1 tablespoon Dijon mustard
  9. Kale Chips: 1 cup raw kale— stems removed— baked with 1 teaspoon olive oil at 400° until crisp
  10. Sweet Potato Fries: 1 medium sweet potato sliced, sprinkled with 1 tsp olive oil, & baked at 400° for 10 minutes
  11. Cucumber Sandwich: ½ English muffin with 2 tablespoons olive hummus & three slices of cucumber
  12. Mixed Olives: About 8
  13. Toasted Pumpkin Seeds: 2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) & baked at for 400° for 15 minutes or until brown. Sprinkle with kosher salt
  14. Balsamic Veggies: 3 cups raw peppers (any color!) dipped in 2 tablespoons low-fat balsamic vinaigrette
  15. Cucumber Salad: One large cucumber (sliced) with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar
  16. Crunchy Raw Kale Salad: 1 cup kale leaves chopped with 2 tablespoons balsamic vinaigrette
  17. TJ’s Roasted Seaweed Snack: 1 1/2 packages!
  18. Chick Pea Salad: 1/3 cup chickpeas (garbanzo beans) with 1 tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced tomatoes
  19. Grilled Garlic Corn on the Cob: One small-sized ear brushed with 1 teaspoon sautéed minced garlic & 1 teaspoon olive oil, grilled until tender
  20. Chips n’ Salsa: 10 baked tortilla chips with ¼ cup salsa
  21. PB & Celery: 1 medium celery stalk with 1 tablespoon peanut butter
  22. Rice Cake & Almond Butter: 1 lightly salted rice cake with 2 teaspoons almond butter
  23. Old Bay Beans: 1/3 cup chick peas baked for 10 minutes at 350° with Old Bay Seasoning
  24. Goddess Veggies: Countless raw veggies dipped in 2 tablespoons Goddess Dressing
  25. Popchips: 1 snack-size bag of the plain potato variety

Cheers until the next feeding!

Detox Day 4: Treat Yourself with a Raw Dessert

9 Comments

No doubt you’re feeling pretty excited that it’s Day 4. You’re now officially a detoxing professional!

To celebrate, treat yourself with this yummy chocolate pudding. You may not have appreciated or tasted all it’s wonderfulness on Monday, but today you definitely will! Add a splash of agave nectar on a non-detox day for more sweetness. Mmm mmm mmm!!

Chocolate Chia Pudding

Chocolate Chia Pudding

Chocolate Chia Pudding
Serves 1

1/2 of a banana, mashed
2 Tbsp chia seeds
1/4 cup non-dairy milk (I used unsweetened soy)*
1/2 teaspoon raw cacao powder or unsweetened cocoa powder

Combine all ingredients in a bowl. Let sit for 5 minutes to let the pudding thicken. Enjoy!

Nutrition Info: 196 calories, 9.5 g fat, 0 mg cholesterol, 23.5 g carbohydrate, 10 g fiber, 7.5 g sugar, 6.5 g protein, 9% vitamin C, 7.5% vitamin D, 22% calcium, 11% iron, 8% zinc.

*Non-dairy milk is really truly only raw if you make it yourself from raw nuts or seeds. Cocoa powder isn’t raw, but it works well here and is more readily available.

Many of you have asked about calories. Check last year’s Day 4 post all about calories. Each Detox day has about 1500 calories at a minimum, 60-80 grams of protein, and around 50 grams of fiber. Adding extra servings of nuts, seeds, avocado, fruit, etc. increases all those numbers.

Today’s Plan including a 2-cup serving of Purple Nurple, a 2-cup serving of Curried Lentil Stew, and all the other recommended serving sizes has 1459 calories, 61 grams of protein, and 49 grams of fiber. The average American gets about 12 grams of fiber a day. You may or may not have been the average American prior to this Detox. Regardless, you are moving some serious crud out of your system. Cheers to crud movement!!

So, March On!, and clean, cleanse, and recharge your core some more. Just a few days left!

Product Review: Almond Milk with Added Protein

4 Comments

Ran into this Almond Plus single-serve almond milk by So Delicious at Whole Foods the other day and couldn’t resist the spontaneous purchase. Most non-dairy milks–except soymilk and to some degree oat milk–are devoid of protein, making them simply a great calcium and Vitamin D source, but a less-balanced addition to a meal. Ta da! So Delicious Inc. rocks the boat! Their new “Almond Plus” comes in Unsweetened (40 calories, 1 g carbohydrate, 5 g protein/ cup), Original (70 calories, 8 g carbs, 5 g protein), and Vanilla (70 calories, 8 g carbs, 5 g protein). Get it in the half-gallon or get the single-serve vanilla for lunches. The Vanilla is as you would expect: SO Delicious. And for the carb-conscious, it’s lower carb than skim milk and tastes like a milkshake. Magic! And btw, it has pea protein. That can only be good.

Look for it at your local Whole Foods Market or health food store. Bottom’s up!

Ch-Ch-Ch-Chia!

12 Comments

As a child, 1982 was the year I yearned for a Chia Pet. I wanted the ram. I didn’t even know what a ram was, but I wanted it. It was the commercial that won my heart, with it’s catchy tune and fancy time-lapsed photography. Who knew that 30 years later, Dr. Oz’s team and even Nuts.com (one of my favorites) would be all over their nutritional benefits.

Chia seeds (‘chia’ is actually Mayan for “strength”)–which were used widely by the Mayans and Aztecs as early as 3500 BC to increase stamina and energy–are a SUPER superfood because they have a crazy high amount of nutrients for a crazy low amount of calories. And unlike chia’s friend the flax seed (also a Super), they don’t have to be ground to reap the benefits.

Chia seeds are high in:

  • Soluble fiber: the one responsible for lowering LDL (“bad”) cholesterol, filling you up, and keeping you full for a scarily long amount of time. It absorbs 12 times its own weight in 5 minutes. Take THAT, “Grow Your Own Boyfriend“!
  • Calcium: 16% of your daily requirement per ounce (2 tablespoons), which is 3 times the amount you’ll get from dairy foods
  • Omega-3’s and Omega-6’s: Chia is a more concentrated source of skin- and heart-healthy essential fatty acids than salmon
  • Protein: 6 grams per ounce (2 tablespoons)–that’s similar to meat, but it’s a seed!

So how do you eat them? How DON’T you eat them is more the question! You can literally toss a tablespoon or two into anything. They’re tasteless and simply contribute a fun, crunchy texture to your food. Here, I added them to a dessert and a pina-colada-type smoothie with only positive feedback. Here are 40 more ideas. Chia Cheers!

Chia Blondie Ingredients

Chia Blondies
Makes 16 small squares or 9 large squares

1/4 cup chia seeds
1/4 flaxseed meal
1/2 cup filtered water
1 15.5-ounce Trader Joe’s Blondie Bar Baking Mix (or other blondie or brownie mix that bakes in a 9″ X 9″ pan)
1/2 cup melted Earth Balance margarine
1 medium zucchini squash (green or yellow), shredded
1 tsp vanilla extract

Preheat oven to 350 degrees.

Soak chia seeds and flaxseed meal in water in a medium bowl for 5 minutes, until a thick gel forms.

Stir remaining ingredients into chia flax mixture until well mixed.

Spread mixture into a lightly greased 8- or 9-inch square or round baking pan.

Bake for 40 minutes until a toothpick inserted into the middle comes out clean.

Feel your cholesterol dissolving, one bite at a time.

Chia Blondies, made with green zucchini

Nutrition Info Per Small Square (1/16th of recipe): 178 calories, 9 g fat, 3 g saturated fat, 1.5 g polyunsaturated fat, 1.5 g monounsaturated fat, 0 mg cholesterol, 232 mg sodium, 39 mg potassium, 22.5 g carbohydrate, 3.2 g fiber, 13.3 g sugar, 2 g protein, 5% vitamin A, 1% vitamin C, 2% calcium, 6% iron.

Nutrition Info Per Large Square (1/9th of recipe): 317 calories, 15 g fat, 5 g saturated fat, 2.5 g polyunsaturated fat, 2 g monounsaturated fat, 0 mg cholesterol, 412 mg sodium, 68 mg potassium, 40 g carbohydrate, 6 g fiber, 23.5 g sugar, 4 g protein, 10% vitamin A, 2% vitamin C, 4% calcium, 10% iron.

What the critics said:
Bitchin’ Husband: “If I have a second, will my hair grow green?” (Ha ha, Funnyman)
6-Year-Old Daughter: “Two more please!”
4-Year-Old Son: “Mom! You never gave me dessert!” (Trying to get another)
2-Year-Old Son: “I not like this.” Two minutes later: “Why you eat my dessert?!?!”

Chia Colada

Chia Colada
Makes 3 1-cup servings

Chia seeds are rich in soluble fiber, Omega-3 Fatty Acids, & help to lower cholesterol, blood pressure, & promote heart health. Salud!

¼ cup chia seeds soaked in ½ cup filtered water for 5 minutes
1 cup frozen pineapple chunks
1 banana
2 cups refrigerated coconut milk
(or 1 cup canned coconut milk plus 1 cup water)

Blend and do the hat dance.

Nutrition Info Per 1-cup Serving: 202 calories, 10 g total fat, 0 mg cholesterol, 20 g carbohydrate, 10 g fiber, 9 g sugar, 8 g protein, 11% vitamin A, 52% vitamin C, 15% calcium, 34% iron.

Easy-as-Pie Low Sugar Monkey Cake

7 Comments

Light, Fluffy, Rich, Lower Sugar!

Looking for a sweet dessert without the chemicals, weird artificial flavor taste, and without added sugar? Impossible! Forget it! Oh wait. Enter: Monkey Cake.

Sugar–with it’s highly inflammatory, blood sugar-spiking, acne-growing, and teeth-rotting attributes, combined with the fact that it doesn’t even do your laundry–has sent me on a dessert mission. A mission to create a lower sugar baked good that’s not only highly tolerable, but bordering on cravable. This one does it, especially if you’re part monkey. The sweetness comes from bananas and a touch of Truvia, a natural calorie-free sweetener from the stevia plant. The coconut oil–gaining new health praise–adds a subtle tropical kick. Give it a whirl–it’s easy as pie!

Money Cake (Low Sugar)
Makes 12 hunks
Prep Time: 10 minutes
Cooking Time: 40 minutes

2 very ripe bananas
1/2 cup filtered water
3 Tablespoons Truvia Baking Blend (or other stevia leaf extract for baking)
1/4 cup coconut oil, melted, or vegetable oil
1 Tablespoon vanilla extract
2 1/2 cups whole wheat pastry flour (like Bob’s), or 2 1/2 cups brown rice flour (like Bob’s)
1 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon

Preheat oven to 325 degrees.

Mash banana, water, and stevia together, and stir in oil and vanilla until well-mixed.

Sift flour, baking soda, and salt together in a separate bowl. Combine flour mixture and cinnamon with wet mixture by stirring in gradually.

Pour mixture into a greased 9″ x 9″ square or 9″ round baking pan. Bake for 40 minutes, until top is golden brown. Let the cake cool before cutting.

Nutrition Info Per Hunk: 150 calories, 5 g fat, 0 mg cholesterol, 202 mg sodium, 24 g carbohydrate, 4 g fiber, 2 g sugar, 3 g protein, 7% Iron.

The trick with using stevia baking blend in recipes is to substitute it at a 1:2 ratio for sugar. The stevia is sweeter and has a nasty aftertaste if overdone. The original version of this recipe called for 1/2 cup sugar (8 Tablespoons), and 3 Tablespoons of stevia baking blend does the trick without any nasty.

Soda (Part Deux): Diet vs. Regular

Leave a comment

Izze Soda

Guest Post by Daniela Baker

If you’re addicted to drinking soda, you’re certainly not alone. Soda cans and bottles hold more than twice as much as they did in 1950, and that extra soda really adds up. With the average American drinking more than fifty gallons of soda, energy drinks, and fruity drinks a year, it’s no wonder we struggle to figure out which is the better choice.

Unfortunately, we all know that drinking soda–whether diet or regular–isn’t the greatest choice for our health. But sometimes you may feel like you need a Coke or a Pepsi to get you through the day. In times of weakness, which is the better choice: diet or regular?

Your health

According to the Harvard School of Public Health, the a single can of regular soda can run you up about 150 calories, mostly from the high fructose corn syrup used to sweeten it. Drinking just one can like this a day could help you pack on fifteen pounds over the course of a year. FIFTEEN POUNDS! Regular soda consumption boosts rates of obesity and diabetes, and regular consumption of regular soda is often a risk factor for heart disease. In Harvard’s Nurses’ Health Study, women who drank two or more servings a day of sweet drinks had about a 40% increase in their risk for heart disease related death and heart attacks.

So what about diet soda?

In the short term, the Harvard School of Public Health says that switching from regular to diet soda can help with weight loss, since diet soda doesn’t influence blood sugar levels or come with lots of added calories. However, studies have shown that consuming artificial sugars can actually cause you to consume more overall calories compared to diets that contain regular sugar and no artificial sweeteners. This is because our brains are meant to link sweet tastes and calories, and they’ll help our bodies automatically adjust intake for caloric needs. When the link between sweetness and calories is cut, though, it seems that the hormones and chemicals in the brain that tell us when to stop eating can go haywire. And don’t forget the recent study linking diet soda consumption to heart problems. Crud!

Okay, so neither regular soda nor diet soda is good for your health. But as an occasional treat, neither one of them is going to harm you too much, either. If you’re really concerned about making healthy choices, though, which one should you choose to have as a treat once in a while?

The verdict

An occasional diet soda is OK, and if you absolutely have to choose between diet and regular (meaning you’re actually going to die without one or the other, and the only options around are in a vending machine), then diet is *probably* better (Harvard says diet is better on occasion, and on account of the obesity epidemic).

HOWEVER, try to avoid getting in the “diet or regular” situation. Keep a stockpile of Izze sodas (made from sparkling juice, containing no refined sugars, preservatives, caffeine, or artificial anything) and seltzer water on hand to satisfy your bubbly needs. Or, mix seltzer with fruit wedges or fruit juice for a refreshing and actually nutritious beverage. All of these healthy options can help you wean yourself off of regular soda, and don’t add up to too many extra calories in your day. Look into the SodaStream for seltzering water at home. Save bottles, $$, and impress your friends! It costs about $100 plus the $15 carbon dioxide cartridge every 60 to 130 liters.

Daniela Baker is a health- and fitness-conscious mother of two who is passionate about overthrowing the standard American diet by teaching others how to cook healthy, home-cooked meals and trade their couch potato lifestyles for more active ones. She loves spending time outdoors with her crazy canine and two very active kids, and works hard to set a good example for her family by making healthy food and lifestyle choices. 

Bigger Breakfast = Better Life

2 Comments

Eggless Eggs with Whole Grain Toast, Orange Wedges, and Fruit Juice

“Breaking the fast” in a big way is perhaps the best tactic in curbing daily cravings, controlling appetite, losing weight and maintaining weight loss, and staying happy, according to a new study out of Tel Aviv. Researchers found that a 600-calorie breakfast which even included something indulgent like chocolate cake (!!) compared to a low-carb 300-calorie breakfast, was significantly more successful at helping obese individuals lose weight over a 7-month period. Not only did the breakfast indulgers lose weight, but the bigger breakfast also helped them maintain their health focus and happiness because they weren’t depriving themselves of chocolatey love and great nutrients in general.

The study deets: A group of nearly 200 obese women and men were divided into 2 groups and  required to eat the same calories each day: 1400 for women, and 1600 for men. The only difference was that one group ate a low-carb, 300-calorie breakfast (aka the “Skimpy Breakfast Group”), and the other group (aka the “Big Breakfast Group”) ate a balanced 600-calorie breakfast which included cookies, cake, or chocolate. Both groups lost an average of 33 lbs per person for the first half of the study. However, for the second half of the study, the Skimpy Breakfast Group REGAINED 22 lbs per person on average, whereas the Big Breakfast Group lost an additional 15 lbs per person, making their total weight loss 40 lbs MORE per person than the Skimpy Breakfast Group at the end of the study.

The take-home message: Start Big, End Small and At Peace.

Sample 600-Calorie Balanced Breakfasts (including chocolate):

Tofu scramble
Whole grain toast with almond butter (1 piece)
Fresh fruit
Coffee with 1/2 cup vanilla almond milk
2 pieces dark chocolate

OR

Large bowl oatmeal made with:
Old-fashioned rolled oats (or gluten-free rolled oats), apple, raw cashews, cinnamon, & non-dairy milk
Fresh Fruit
2 Tbsp dark chocolate covered raisins

OR

Shamrock Smoothie – 12 ounces (1.5 servings) with added Hemp Protein Powder
Large Bran Muffin with added chocolate chips

OR

Bran flakes with banana and unsweetened soymilk
Whole grain toast with peanut butter
Orange
Chai tea with vanilla almond milk

What are some other nutrient-infused power breakfasts you love?

And Here It Is: Diet Soda Causes Heart Problems

6 Comments

Photo by: Rafakoy

Diet soda always seemed so good to be true, didn’t it? Sweet but no calories? A sugary, bubbly, and guilt-free green card? Well, a new study out of the University of Miami Miller School of Medicine and Columbia University Medical Center found that people who drank diet soda daily had a 43% increased chance of suffering a vascular event (heart attack, stroke, vascular death) than people who drank none, and that was after taking into account pre-existing vascular conditions such as diabetes, high blood pressure, and metabolic syndrome. The researchers are unclear why diet soda had such harmful effects. Interestingly enough, however, researchers found that regular soft drink consumption and a more moderate intake of diet soft drinks did not appear to be linked to a higher risk of vascular events.

I’ve long discouraged diet sodas and artificial sweeteners because while they can technically help you meet your fluid needs, they leave your body wondering why it didn’t get any sugar out of the sweet-tasting beverage, causing you to eventually crave and scavenge for sugary treats. This makes you grumpy and crazy, and causes you to cycle through diet sodas, candy bars, guilt, more diet sodas, free-based sugar, and so on. Plus, many individuals feel more anxious after consuming artificial sweeteners and often have trouble falling asleep at night, regardless of caffeine consumption.

If you need to sweeten and a touch of real raw sugar or agave nectar won’t do it, stevia powder like Truvia (made from stevia leaves) has zero calories and is made from nature, not chemistry. Plus, it doesn’t have the unhealthy heart or  sugar-craving delirium side-effects. For beverages, however, straight up water jazzed with fresh fruit and cucumber wedges, or filtered water seltzered with the at-home Soda Stream, are always best.

Sorry to bear the bad news, diet soda lovers! But, the good news is that after 3 diet soda-free weeks, your taste buds will adjust and you’ll be clear out of the health risk woods. Plus, you’ll feel shockingly amazing. No more panicked vending machine runs!