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A Drink For Every Occasion!!

Most of us may have water on tap and milk chilling in the fridge, but did you know these budget-friendly bevs (and more!) could do more than quench your thirst? We’ve rounded up 21 drink suggestions for every type of situation and need. From pickle juice to whiskey to cherry juice, these drinks can boost endurance, ease colds, and even help beat upset stomachs.

Fitness in a Glass

To Build Muscle — Milk
Milk can get you jacked. Bro or not, milk contains the proteins whey and casein (both have all the essential amino acids) that help build muscle.

To Lose Weight — Green Tea/Grapefruit Juice
Turn to the world’s most widely consumed beverage, green tea, which can help control weight by slightly enhancing metabolism (with four cups a day). Grapefruit juice has also been shown to have weight loss benefits, and eating ½ a grapefruit with each meal showed greater benefits than juice alone.

To Recover — Water/Chocolate Milk/Sports Drink
Most important after a workout: Drink water to replace water or sweat losses. Chocolate milk can also help the body recover after exercise because of its carb-to-protein ratio (four to one). Or try making your own sports drink — with carbs, sodium, potassium, and sometimes a hint of protein — for a cheaper, more natural (less fluorescent alternative).

For a Run — Water/Tart Cherry Juice/Coconut Water
Water should be the first go-to, but longer runs (90 minutes or more) may require a sports drink like Gatorade to replace lost sodium and other electrolytes. Drinking tart cherry juice for a week before a strenuous run can minimize post-run muscle pain, too. But it doesn’t always have to take that long. Tart cherry juice can also improve muscle recovery when it’s consumed immediately after a workout. Coconut water has been found to offer the same hydration and exercise endurance support as the leading sports drink, but with fewer calories.

For Muscle Cramps — Pickle Juice
If you can stomach it, pickle juice might help alleviate Charlie horses — painful muscle spasms, usually in the legs. Those same cramp-fighting properties can also help people prevent painful contractions from even occurring. Research suggests the juice may even help our muscles and brains communicate better when fatigued.

Sick as a Dog

For an Upset Stomach — Ginger Ale
Sick to your stomach? Maybe drinking all that pickle juice to quell muscle cramps did you in. Even though kicking back fluids may be the last activity on the want-to-do list, stick to clear liquids to get the body some much-needed hydration. Ginger ale may also do the trick since ginger root can help treat nausea. (Pro tip: Flat soda will be easier on the stomach without that carbonation.)

For a Head Cold — Lemon and Honey Tea
Drinking fluids can generally help loosen up the gunk that makes us congested (hot tea or broth may be especially helpful). It may be best, however, to steer clear of milk and other dairy beverages when you’re all stuffed up. Some people might be more susceptible to an increase in phlegm production (ew) when loading up on dairy. A hot toddy — whiskey, lemon, and honey — may alleviate a cold (and there’s liquor, so it’s got to make us feel better, right?).

For a Cough — Honey
Honey can help treat coughs associated with upper respiratory tract infections because it coats the back of the throat and the sweetness may cause us to salivate. Drink plenty of fluids in general, because they help thin the mucus lodged in the throat and make it easier to cough up.

For a Sore Throat — Turmeric Tea
Drinking most fluids will help keep the throat moist. To sooth a sore throat, try Mark Sisson’s creamy turmeric tea. Warm almond milk (made from ground almonds and water), ginger, cayenne, and honey combine for a magical peacemaker to an unhappy throat. The turmeric helps because it can reduce inflammation in the throat.

For Mouth Sores — Coconut Milk
We don’t have to tell you to avoid spicy stuff… it’s gonna hurt. If you do have mouth sores or burns from hot food, try gargling (or drinking some) coconut milk because coconut oil can help treat fungal infections, like canker sores.

For Constipation — Aloe
If you’re backed up, try aloe drinks — aloe has laxative effects[20]. A hefty glass of water with powdered psyllium (a plant fiber) can also help get you on the right track.

For Sleepiness — Coffee/Water/Spirulina
For a mid-day pick-me-up, sip on a mug of coffee (duh). Water can perk you up, too, and so can a drink spiked with spirulina powder (you can get it at most health food stores). The powder, derived from blue-green algae, is one of the most nutrient dense foods with a ton of vitamins and minerals that boost energy.

Overall Wellness

To Fall Asleep — Tart Cherry Juice/Warm Milk/Chamomile
Brandy used to be the go-to sedative in the medical community during the 19th century. A hot whiskey (or seven) before bed may soothe you into dreamland, but for an alcohol-free drink, try tart cherry juice. It ups melatonin levels, which help improve sleep duration and sleep quality. Chamomile can also help ease you into a deep sleep.

To Lift Spirits — Lemon Balm Tea
Lemon balm tea, herbs steeped in hot water, can chill us out when we’re peeved. Teatime, in general, has been found to reduce blood pressure.

For Digestion — Water/Herbal Tea
Drinking water while eating (and after eating) helps digest food, as does herbal tea (especially mint or peppermint). Add a sprinkle of cinnamon for an extra digestion aid.

For Spicy Food — Milk/Yogurt
The fat and protein in milk or drinkable yogurt (such as kefir) can ease the burn of spicy food (so nonfat milk or dairy products may not do the trick). The slightly acidic milk helps neutralize ingredients like capsaicin, which are basic.

For a Hangover — Water/Orange Juice/Banana Smoothie
Drinking water is key to avoid feeling like death the morning after. But if it’s too late (we’ve all been there), whip up a banana-spinach smoothie. The two potassium rich ingredients up the electrolytes lost from boozing too hard. Since alcohol leads to a drop in blood sugar, a glass of OJ can also help bring us back to normal.

For Dehydration — Coconut Water
Coconut water can rehydrate, perhaps more than plain old water. The carb-electrolyte balance is great for hydrating, especially after exercise.

For Bad Breath — Water
This one’s easy. Since acids — like coffee, and orange juice — and sugary beverages bring on bad breath, it may be best to follow the malodorous beverages with water to wash that stink away. 

For Hunger — Milk
Drinking water between meals can stave of hunger. In comparison with a fruit drink, guzzling skim milk leads to increased satiety (a fancy word for feeling full or satisfied).

For Gas and Bloating — Water with Baking Soda
Not this kind of gas. If you’re out in public and afraid one will slip, mix a small amount of baking soda in a glass of water, and kick it back. Probiotic drinks may decrease flatulence too. Also avoid sipping drinks through a straw. Inhaling all that air will cause… well you know

Is Whole Wheat Pasta Healthier?

Choosing pasta is no longer just about the size and shape. Whether it’s fettuccini, rotini, or good ol’ macaroni, white vs. wheat is the latest supermarket quandary (right along with paper vs. plastic). So is choosing whole worth it?

Nothing But the Wheat — Why It Matters

The main difference between white and whole-wheat pasta lies in the processing. Whole wheat contains three parts of the grain — the bran (the grain’s outer layer), the germ (the sprouting section of the seed), and the endosperm (the large starchy center). But during the refining process, the heat is on, forcing the nutrient rich bran and germ out of the grain, leaving just the endosperm behind. While the stripped-down white stuff boasts a longer shelf life, not to mention a cheaper price tag, it’s considered weaker nutritionally (even though the endosperm packs a fair share of protein, carbohydrates, iron, and B vitamins). Of course, the same rules apply when walking down the bread aisle.

Opting for whole wheat ensures the most nutritional benefits, including the bran and the germ’s vitamin E, major B vitamins, antioxidants, appetite-squashing fiber, protein, and healthy fats. But how often do we need the whole (wheat) enchilada? Several studies have shown that eating at least three servings of whole grains (a ½ cup of cooked whole-wheat pasta counts as one serving) per day can reduce the risk of chronic health conditions like cardiovascular disease, type II diabetes, cancer, and digestive issues.

Pasta La Vista Baby — The Answer/Debate

Although some nutrients, including iron and B vitamins, are often added back into white pasta to create an “enriched” product, these still can’t compete with the natural benefits of unrefined whole grains. Luckily, most supermarkets stock a few whole-wheat pasta options — just be sure to take a closer look at those nutrition labels. True whole-wheat pasta will list 100 percent durum whole-wheat flour as the first ingredient. And check the front of package for “100 percent whole wheat,” or the orange “Whole Grain” stamp.

Getting used to the taste and texture of whole-wheat pasta may take a little time, thanks to its strong, nuttier flavor and more grainy consistency. But following the suggested cooking instructions will ensure the noodles don’t get too gummy and start sticking together (no one wants a ball of pasta instead of a bowl of pasta).

WHY WE OVEREAT!!

Maybe it was that fifth handful of sour cream and cheddar chips, or the third trip to the buffet line. Regardless, many of us have had experience with overeating. So what causes this uncontrollable urge to stuff our faces? With one-third of the U.S. adult population suffering from obesity, people are flocking to the next fad diet or fat-busting fitness program. But that can’t solve the problem for everyone in the long run. Instead, lets dig a little deeper to discover why we overeat (and how to stop).

The Stuffing — The Need-to-Know

So here’s the breakdown: When we have cravings, good memories we’ve tied to that specific food comes to mind. These pleasing memories fuel our anticipation to eat that food. Once we eat it, we feel rewarded, and the brain keeps seeking that reward until the food is gone. But it’s not just about old memories. The body can play other tricks to make us think it’s time to chow down, too.

Mixed SignalsEver eat something, but the stomach keeps rumbling like it’s asking for more? It can be easy to misread out bodies’ signals and needs, and the mixed messages start at an early age. One study found out that three year olds stop eating when full because they’re better at listening to their bodies’ hunger cues. Five year olds, on the other hand, start paying attention to factors other than hunger when chowing down, so they’ll often finish what’s in front of them, even after they’re full. But it’s not just about the full factor: We can also misread what our bodies are telling us to feed them. Another study found that people tend reach for super salty foods when they’re actually dehydrated.

Mindless EatingWhen the latest brood of botoxed housewives (or football players) are brawling on TV, it’s all too easy to stuff our faces with whatever’s within reach and not even notice how much we’re consuming. That uber-entertaining TV show can easily distract from the natural food cues our bodies are giving us. Plus, commercials tend to lure folks in with 37 percent of them hawking delicious food items. In fact, some research suggests that watching TV during mealtime promotes overeating and weight gain. Food enviornment, or the atmosphere, distractions, and people we surround ourselves with, can also have a huge effect on the quality and quantity of what we eat.

Emotional and Stress EatingWhen life starts to get hectic and dramatic like the latest soap opera, many people use food for comfort to cope with negative emotions. Emotional eating can increase happiness for a short time, but the harm is more long lived. Actually, people with stress related problems are 13.4 percent more likely to be overweight or obese.

To Binge, or Not to Binge — The Answer/Debate

If overeating is a personal issue, don’t worry — there are ways to correct the bad habit!

• Uncover the culprit. Be careful! What we interpret as hunger might actually be thirst. When craving a salty snack, try sipping on a glass of water first to see if the hunger subsides.
• Keep an eye on portions. Controlling portion sizes is one of the best ways to prevent overeating.
• Distraction, be gone! Focus on the plate in front of you at that next meal, and banish distractions like TV or email from the dinner table.
• Be aware of your feelings. Are you chowing down on a box of cookies because someone bummed you out at work? Recognize the reasons behind the binge to help stop unnecessary eating. If you’re eating because of stress or emotional issues, talk to someone!
• Break the habit. Since habits are built over time, overeaters must consistently disrupt their habit to get rid of it.

One last thing: Overeating and food addiction can be serious medical issues. If you feel the way you eat has turned into more than just a bad habit, it’s important to consider looking for professional help. Talk to your doctor about healthy eating habits, and check out sites like foodaddicts.org to help figure out if those habits are more like an addiction.

THE COMPLETE GUIDE TO CALORIES

BEFORE AND AFTER WORKOUT NUTRITION