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“Would you like bottled water or tap water, sir?” the waiter asked.

“Bottled would be great,” James answered.  Frankly, he was surprised there would be any question about which he would choose.  Everyone knew that tap water was poison, didn’t they?  “Do you have Evian?”

“Of course, sir. I’ll bring that right out.” The waiter smiled and walked to the kitchen as James continued to peruse the menu.  So many great dishes to choose from.  This was going to be a great meal.

Conversations like this one are quite common at restaurants around the country.  In many cases, the restaurant patron feels the same way as James did.  That begs an important question.  Is James right about tap water being poison?

Is bottled water healthier than tap?
Bottled water is one of the fastest growing segments of the beverage industry, but there are still some questions about whether bottled water is healthier than tap water.  In the United States, tap water is strictly regulated by the Environmental Protection Agency (EPA).  If you question the quality of your municipality’s water, contact them and they will provide you with the latest report on your area’s water quality.  If your area’s water meets the EPA’s standards, you know that you are drinking water that has has been treated for certain bacteria, chemicals and other contaminants, has been tested often and that it falls within strict water treatment parameters.  Bottled water, on the other hand, is regulated by the Food and Drug Administration (FDA), which is less strict than the EPA and requires less testing.

That difference in the stringency of regulations is enough to bring the superiority of bottled water over tap water into question.  In some cases, bottled water companies just bottle tap water into plastic bottles and sell it.  You wouldn’t expect much of a health advantage from that.  Supporting that position, some studies are showing that there is no significant health difference between tap and bottled water and, in some cases, bottled water even contains levels of potentially harmful contaminants that are not allowed in tap water. Worse yet, some bottled waters were found to have been processed and bottled under conditions that resulted in the bottled water having a higher bacteria count than tap water.

So, without any definite health benefits, bottled water comes with a higher price tag with nothing to recommend it, except possibly better flavor or convenience.  That means that if either price or health benefits are an important factor and straight tap water or a regular bottled water are your options, sticking to tap water is probably the way to go.  I don’t want to overstate things though because there are some places in the country where the water has been tested and shown to have unhealthy levels of contaminants.  In those cases, buying the right bottled water might be a healthier option.

The bottom line:
It is important to know what the source of your water is and how it is processed to make an educated decision on what water is the healthiest for you and your family to drink.  For the most part, at least in most of the industrialized world, tap water from a municipal system undergoes stringent treatment processes to make it drinkable and safe.  And many studies show that tap water is safer and healthier than many bottled waters.  So, before spending money on bottled water, do your research and know what you are getting for your money.

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Stacey wanted to cut some unnecessary calories from her diet, so that she could lose a few pounds.  She thought the best place for her to reduce her calories was to replace her soft drinks and lattes with water.  The big problem was that she couldn’t stand the way that the tap water at her apartment tasted.  Besides, it was slightly yellow.  There was no way that she was drinking that.

There was nothing for it, but to get some bottled water.  She thought about getting some five gallon jugs that she could refill, but she wasn’t up to lugging those up two flights of stairs.  Instead, she decided to buy some one liter bottles.  She would be in and out of the supermarket in just a few minutes, she thought.  No muss, no fuss.  When she got to the water section though, she was astounded by all the varieties and brands available.  The shelves were packed with more types and brands of water than she cared to count.  What was the difference between the different waters?  What should she buy?

Stacey’s confusion is not unusual.  Buying bottled water can be confusing.  There are so many different types to choose from and at least a few brands in each category.  It is not even clear to many people what the difference is between the different types of water.

What do the labels mean?
Labeling often provides very little information about what processing (if any) the water underwent.  However, all bottled waters have one thing in common.  They all contain water.  I know.  Not very helpful.  But the difference lies in the source of the water and what processing the water underwent before being sold to the public.  Here are 7 different types that you will encounter at the store when buying water:

1. Mineral water: This water contains minerals and usually comes from a natural well or a spring.  If you buy “natural mineral water” you get the minerals that are present in the water as it comes from the ground.  If it is only labeled as “mineral water” it could have had minerals added or removed.  Mineral water comes in both regular and flavored varieties.
2. Distilled water: This contains little to no minerals and is essentially sodium free.  It might be the “purest” of all the waters, but it is the minerals that give water it’s satisfying taste, not to mention necessary nutrients.  Distilled water usually tastes dead and flat.  It is mainly used for steam irons and steam cleaners because it won’t cause rust or clogging because it is free of heavy minerals and metals.  If you were to drink distilled water, you might need to supplement your diet to make up for the missing minerals.
3. Purified water: This water has gone through a treatment process where specific minerals and/or contaminants have been removed.  Purified water usually comes from tap water which has undergone reverse osmosis, charcoal filtering and/or been treated with ultraviolet light at a water store or at a grocery store.  It could also be spring or well water which has been filtered, deionized and/or ozonated.  This water might have had needed minerals removed as well.  So, you might need to supplement your diet to make up for the missing minerals in this water also.
4. Spring water: This water has naturally risen to the surface of the earth.  Spring water is mainly used for drinking, making beverages and in cooking.  Bottles labeled “natural spring water” may not have been processed prior to being bottled.  This can be an issue if the water comes from a contaminated ground source.  The best spring water is water that comes from a non-industrial area where there are few pollutants.
5. Sparkling water: This is the all inclusive term for carbonated water.  If you are trying to avoid or limit sodium, this is probably not the water for you because most are high in sodium.
6. Seltzer: This is water (usually tap water) that has been filtered and carbonated with no minerals or salt added. Some seltzers contain sugar or corn syrup.  So, if you are trying to avoid sugar or watch your calories, make sure to read the ingredient list prior to buying.  However, there are some flavored seltzer drinks that contain a very small amount of fruit flavoring and contain no calories, sugar or mineral salts.
7. Club soda: This is water (once again, usually tap water) that has been filtered, carbonated and mixed with a variety of minerals and mineral salts to give it a distinctive flavor associated with the brand producing that drink.  However, most tend to be high in sodium.  So, if you are on a reduced sodium diet, you should probably avoid club soda.

The bottom line:
Even though all bottled waters are water at their core, there are still quite a few differences between them.  That is why it is important to understand the labeling terminology, so that you can make the best choice for your specific needs. You don’t want to buy water and later on find out that you purchased one that didn’t fit your needs or tastes.  Plus, you don’t want to add too much extra salt or sugar to your diet or eliminate some needed minerals without somehow replacing them.  So, if you need a bottled water for some reason, study up before you buy one.

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It had been one of those days.  Aaron had been unfocused and unproductive all morning.  Thinking that a short break might help, he headed to the break room and poured himself a tall cup of coffee. After stirring in three tablespoons of French vanilla non-dairy creamer, he took a sip.  He smiled.  He never could handle the stuff black, but with the creamer it was just right.  Grabbing a couple packs of sugar, just in case, he headed back to his cubicle to see if he could finally get some work done.

Many people enjoy the taste of non-dairy creamers in their coffee just like Aaron.  Some enjoy the plain versions, while others like to indulge in the flavored varieties, such as Irish cream, hazelnut, French vanilla, amaretto or toffee nut.  The problem is that even though non-dairy creamers might make our drink look and taste better, they might not be that healthy.

Why are non-dairy coffee creamers unhealthy?
The worst things about non-dairy creamers are all hidden.  You may not know the amount of calories, saturated fat, trans fat and sugar non-dairy creamers can add to a drink.  That is not completely your fault.  The nutrition labels on these products are misleading.  Here are 2 things to be wary of when buying creamers:

1. Portion size: The serving size listed on non-dairy creamers is 1 teaspoon and that serving only has 10 calories.  So, initially you might think that creamers are not contributing too many extra calories.  But how many teaspoons of creamer do you use in your coffee?  Not many people use only one teaspoon.  On average people use 1-2 tablespoons (3-6 teaspoons!), which turns the 10 calories/serving into 30-60 calories for a cup of coffee.  If you have multiple cups a day, the calories can really add up.  So, the next time you use creamer, measure how much you put in.
2. Partially hydrogenated oils (trans fats): If a food has less then 0.5 grams of fat per serving, food companies are allowed to round that number down to zero.  But if the serving size is small like in creamers and you use a lot of servings, that number can start to matter. Even 0.1 grams of trans fats multiplied by six, three times a day becomes 1.8 grams/day. If the amount was 0.4 grams that would become 7.2 grams/day.  This is where reading the label comes in handy.  If the ingredient list has partially hydrogenated oils listed, then you have trans fats in the creamer.  Trans fats are harmful to your health and should be avoided if possible.  They have been linked to an increased risk of heart disease and possibly other health problems.  In fact, unlike saturated fats which only raise the bad cholesterol, trans fats lower your good cholesterol as well.  That’s a bad thing because the good cholesterol helps to combat the bad cholesterol.

What else can I use in my coffee?
If you need something to flavor your coffee, here are some healthier alternatives that might work for you.

1. Milk: Try adding nonfat, 1% or 2% milk to your coffee.  These products have no trans fats and less calories than the popular non-dairy creamers on the market.
2. Fat-free Half and Half: This alternative only has 20 calories per 2 tablespoons and has no trans fats.  It does have some trivial amounts of fat though, so be aware of that.  They just occur in amounts less than 0.5 grams per serving allowing them to round down to zero.
3. Non-Milk Alternatives: If you are lactose intolerant or prefer to avoid milk, try soy, rice or almond milk.  They are all free from trans fat and tend to be lower in calories.  Personally, almond milk is what I prefer to use when I drink coffee.  It is a healthy choice and gives the coffee a nice flavor.

The bottom line:
Don’t let the non-dairy creamer companies fool you with their misleading labels.  It is important to read the labels and really know what you are consuming.  You don’t want to sabotage your healthy diet with hidden calories and fats.  Now you can see past their little tricks and enjoy your cup of coffee without all those extra calories and fat!

There is something about waking up to the delicious smell of freshly brewed coffee. The aroma and flavor awakens our senses and starts the day off right! The only problem is that coffee is bad for us, right? Well, hold on a second. Coffee, if consumed in excess, does have a lot of negative health effects, but it is also packed with antioxidants.

In fact, drinking coffee in the first 20 minutes after it is brewed can deliver 300 phytochemicals that are antioxidants. But, just like with flavor, that benefit drops as the coffee is exposed to air.

Anyone can make coffee, but making a great cup of coffee that both tastes great and is packed with the maximum amount of antioxidants, takes a little effort. It is not enough to scoop any old coffee grounds into a pot, pour in some water and turn it on. If you are aiming for a great cup of coffee with all its wonderful complexities and health benefits, then you have to focus on the freshness of the coffee beans.

Why is freshness important?
Exposing your coffee beans to moisture, strong odors, heat, oxygen or light can harm the freshness of your beans. When exposed to these elements, the beans will start to break down and lose some of their health benefits. They will also lose their subtle flavors and liveliness, making your coffee taste stale. And stale, unhealthy coffee first thing in the morning is a big disappointment. That is why it is very important to make sure that your coffee beans maintain their freshness.

How do I make a nice, fresh cup of coffee?
If you are looking to make the freshest cup of coffee possible, here are a few guidelines to follow.

1. Buy whole beans: For maximum freshness, it is important to buy whole beans and grind them up when needed. Ready ground coffee breaks down faster and will never give you the full-bodied, rich taste of whole coffee beans or the full health benefits. If you can see the beans when you purchase them, choose whole large beans that have a consistent roast, a nice aroma and no oil spots.
2. Buy in small quantities: Only buy enough beans for what you need for the next 1 to 2 weeks. Freshness starts to be lost after that.
3. Only grind what you will use in a single brewing: Make sure you grind the beans just before brewing. Once the structure of the whole bean is broken, it will start to break down. That is because ground coffee beans have a greater surface area for the oxygen to interact with and oxidize. So, only grind what you need.
4. Brew only what you can drink in 20 minutes: Coffee experts agree that you shouldn’t leave coffee sitting in a pot on a burner for over 20 minutes. After 20 minutes the contact with the air starts to change the flavor and reduce the antioxidants the coffee contains.
5. Properly store your beans: There are two theories on how best to store coffee beans. One theory says that storing coffee in the freezer will stop oxidation and keep the beans fresher longer. The other theory says that freezing coffee promotes moisture and affects the flavor of the bean. Instead, they recommend storing your beans in an airtight, moisture-proof container in a cool, dark place, like your cupboard. Since this is still being debated, see what gives you the best taste. However, never store coffee beans in the refrigerator, because moisture will condense on the beans and they will absorb the flavors of the other foods stored there.

Have I Maximized the Health Benefits, Yet?
Not yet. In order to maximize the health benefits, you need to make sure that you make your coffee the right way. While a lot of people really like French presses for the flavor they give, they actually contribute to high cholesterol. That is due to the compounds Cafestol and Kahweol that exist in coffee beans, which contribute to raising LDL cholesterol (that’s the bad one). Those compounds are mostly removed by the filter when filtered coffee is made, but remain when coffee is prepared with the French Press. Espresso drinks are also not filtered, so those are not the healthiest choices either. If you want the healthiest method to make coffee, stick with drip coffee, since it is filtered.

The Bottom Line
Even though it might seem like a hassle to grind your coffee beans every time you want coffee, it is worth the effort. Trust me! Stale, flat coffee is just not as satisfying as rich, flavorful coffee. Plus you want to get some health benefits out of that coffee you are drinking. Just think, with a little planning, you can wake up to the perfect cup of coffee and even get some health benefit from it. Isn’t that a nice thought?

For most people, when they are feeling thirsty or tired and want an energy boost, they seldom reach for water or tea. They reach for a soda instead. Many of us are addicted to sodas. If we go a day without them, our energy levels go down and we feel fatigued. Statistics show that Americans drink more soda than ever before.

In this show, I discuss why sodas are not part of a healthy diet, how regular and diet sodas can lead to weight gain and tips to wean yourself off of soda.

Some references I used while researching this show are The New Wellness Encyclopedia, WebMD and missourifamilies.org.

I end the show with a question from Kimberly about what effect it has on your body when you drink cold, hot or room temperature water.

The Blog Posts for this week are:

1. “High Blood Pressure? Cut The Ketchup“
2. “Don’t Let Your Health Go Up In Smoke“

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

For many, alcohol is considered a pleasurable and even essential part of any party or gathering.  Luckily, alcohol does have some health benefits when consumed in “moderation” (moderation is the key word here).  However, people often take drinking too far during parties and wake up with a hangover the next day.  When consumed in excess like this and on a regular basis, alcohol becomes toxic to our bodies and adversely effects our health.  And that is what we don’t want!

In this show, I discuss how alcohol effects our bodies, why it is important to drink in moderation and what moderation means.  I also give you some tips on how to drink less and tell you about the health risks of drinking too much.

Some references I used while researching this show are The New Wellness Encyclopedia, NIAAA and Mayo Clinic.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!