Healthy Beverage Choices for Everyday Wellness
When people begin focusing on their health, they usually start by looking at their food choices. But what we drink can have just as much impact on our overall well-being.
A study published in 2007 found that Americans consume over 20% of their daily calories through beverages alone.
While water (plain or sparkling) remains the gold standard for hydration, there are many other beverage options worth exploring.
The key is simply being mindful about what you drink and how often.
Coffee & Tea
For many people, the day starts with coffee or tea. Caffeine can provide a welcome boost in energy and alertness, and research has shown that moderate caffeine consumption may offer some health benefits.
However, caffeine isn’t ideal for everyone.
Some people find that it increases nervousness, anxiety, or sleep disturbances, and it may not be appropriate for individuals with certain medical conditions or those taking specific medications.
Tea is often considered a gentler alternative to coffee. All traditional teas made from the Camellia sinensis plant including green, black, and white tea contain caffeine, but typically in smaller amounts.
Tea also contains the amino acid L-theanine, which may help create a smoother, more balanced energy compared to coffee.
Herbal teas are different. They are infusions made from herbs, spices, or fruits and usually do not contain caffeine. These can be wonderful options for hydration and relaxation.
As always, if you take medications, check with your healthcare provider to ensure herbal teas are safe for you.
And of course, remember that what you add to your coffee or tea can matter just as much as the beverage itself.
Fruit Juice
Whole fruits provide fiber, antioxidants, and many beneficial nutrients. However, fruit juice can contain concentrated sugars and calories, especially when commercially produced.
If you enjoy fruit juices, consider a few simple strategies:
Blend whole fruits instead of juicing.
High-powered blenders like Vitamix or Blendtec allow you to blend whole fruits and vegetables with water, preserving the fiber while creating a smoothie-like drink.
Dilute juice with sparkling water.
Pour half a serving of juice over ice and top with sparkling water. You still get the flavor while significantly reducing sugar intake.
Cranberry juice with sparkling water and a slice of lime is a refreshing favorite.
Rethinking Soda
Many people are aware that soda is not the healthiest beverage choice, yet it can still be hard to give up.
If you’re trying to reduce soda consumption, consider swapping one soda per day for sparkling water or flavored seltzer.
Some newer “functional sodas,” such as Olipop, contain less sugar and include ingredients like fiber or botanicals. While they are not health drinks, they may be a better occasional option than traditional soda.
Alcohol and Wellness
Some people choose to avoid alcohol entirely, while others enjoy it occasionally.
If you drink alcohol and want to minimize its impact, moderation and balance are key.
Low-Alcohol Cocktails
Refreshing drinks don’t always require a high alcohol content.
Wine spritzers, for example, combine sparkling water with wine and citrus for a light and refreshing option.
Another variation is a spritz made with herbal liqueurs, sparkling water, and sparkling wine.
Natural Wine
You may have heard of natural wine, a growing trend in the wine world. While there is no strict legal definition, these wines are generally produced with minimal intervention and fewer additives.
They are often lower in alcohol and may offer more complex flavor profiles than large-scale commercial wines.
Hydration Matters
The goal isn’t perfection.
It’s simply becoming more aware of the beverages we choose each day and finding options that support overall health and hydration.
Sometimes that means water.
Sometimes it means tea.
And sometimes it means enjoying a celebratory drink with friends.
Balance matters.
A Few Favorite Drink Recipes
Feel Good Turmeric Latte
(serves 1-2)
A homemade latte filled with feel-good ingredients that will keep you feeling awesome this fall! Naturally gluten free and vegan.
2 cups unsweetened vanilla almond milk
1/4 tsp. cinnamon
1/4 tsp. turmeric
1/8 tsp. ground ginger
1/2 tsp. coconut oil
1 tsp. - 1 Tbsp. sweetener of choice (I really like honey)
optional: 1-2 oz. hot espresso or strong hot tea
Visit Fooduzzi for the details …. and while you’re there check out her other awesome plant-based (vegan) recipes.
Immune Booster Shot
(serves 1)
1 tablespoon honey
juice of 1 lemon
juice of 1 navel orange
1-2 cloves garlic minced, set aside for 10 minutes
1 teaspoon fresh ginger grated
1 dash of cayenne pepper
1 dash of real sea salt
1 dash cinnamon
¼ teaspoon turmeric
Grind of black pepper
1 tablespoon Organic Apple Cider Vinegar
1 tablespoon hot water
Bone Broth
Season 4 lbs of bones with salt and pepper and roast at 450 degrees for 1 hour. Transfer to crockpot and add 2 halved carrots, 3 celery sticks, 2 bay leaves, one medium onion cut in half, 3-4 cloves of garlic, 1 tbsp of apple cider vinegar, water (about 8-12 cups depending on crockpot size). Simmer on low for 48+ hours. Add water as needed. Let cool, discard ingredients and store broth in fridge for up to a week or store in freezer.
Variation: 2 celery, 2 carrots, cup of mushroom, medium onion, 3 garlic cloves, jalapeno, handful of fresh thyme, 1 tbsp apple cider vinegar, salt & pepper to taste
Mince the garlic (ideally through a garlic press) and set aside for 10 minutes. This gives the enzymes a chance to form and ensures maximum benefits.
Whisk together the honey, turmeric, and hot water, until the honey is incorporated and smooth.
Stir in remaining ingredients and drink!
Detailed info on the benefits and storage may be found at 40aprons.com
Holiday Infused Water
Citrus Fizz
A splash of fresh squeezed orange juice, sparkling water, a slice of lemon and lime.
Cranberry Orange Fizz
Organic Cranberry Juice, fresh squeezed orange juice, and sparkling water.
2 sticks cinnamon
1/2 cup pomegranate seeds
2 apples, peeled, cored and thinly sliced
4 cups filtered water
Fill pitcher with water, add all ingredients and let sit on counter (up to two hours). Refrigerate and serve cold.