Carbonated beverages like cola usually contain phosphoric acids, caffeine, large amounts of sugar, and other chemicals. These may add excess calories (if not diet), be dehydrating, and studies have shown that phosphoric acid in excess actually pulls calcium from bone making you more prone to developing osteoporosis.

But what about carbonated beverages that are caffeine-free and low sodium like club soda or Fresca? Sure, a cold, fizzy drink can be very refreshing, especially in hot weather or after a work-out.  But is there such a thing as too much?

The answer is: Yes.  Because carbonation usually causes a feeling of fullness or bloating, you may not be getting adequate fluids to rehydrate your body. The human body’s mechanism for thirst detection is very poor. Therefore, we have already been dehydrated for sometime before we feel thirsty.

Companies like Gatorade have not carbonated their products because it causes gastrointestinal distress and inhibits sufficient hydration.  Because our bodies are composed of 70 percent water, dehydration can have serious adverse effects on bodily functions and even be fatal. On a smaller scale, our skin is affected many different ways when we do not hydrate it properly. Things like age spots are partially caused by the skin being dehydrated.

When your skin is dry, you will lose the elasticity and resilience or the ability for the skin to return to its original state after pressure is applied. Due to our aging process and environmental stress the resilience or tension and elasticity of our skin gradually deteriorates and then we begin to see the appearance of age spots and wrinkles.

There is no reason to completely eliminate caffeine-free carbonated beverages from your fluid intake.  Just consume in moderation and make sure you are drinking 8 ounce glasses of non carbonated/caffeinated water per day to properly hydrate your body and skin to keep you living longer and looking better!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

It is that time of year again … ‘Tis the season for barbeques!! Although barbeques are great for the whole family, BBQ foods can be high in saturated fat, low in fiber and packed with calories. If you are trying to maintain your shape or lose a few pounds for bikini season, don’t fret, there are so many healthy and delicious foods to substitute.

Tanya’s Tips

1) Simply grill it: With barbeques comes barbeque sauce. One tablespoon of sweet barbeque sauce has 20 calories, 4 carbohydrates and no fiber. Although this doesn’t seem like a lot of calories, who only uses 1 tablespoon of BBQ sauce? Eliminating sauces can be an easy way to cut calories.

2) Choose lean protein: Lean meats, such as chicken, fish, turkey and sirloin provide less calories, saturated fat and cholesterol than high-fat meats, such as hot dogs, and full-fat hamburger meat. One ounce of lean protein has 45-65 less calories, and 5-8 grams less fat than high-fat meat. Opt for chicken or shrimp skewers, and if your hamburger craving is a must, chose USDA Select or Choice grades of lean beef trimmed of fat, such as ground sirloin.

3) Choose whole-grain buns: Whole-grain products have more fiber than white bread. Remember, fiber is the indigestible part of carbohydrate that provides bulk without any calories. Fiber fills you up without filling you out.

4) Skip the potato and pasta salads: Traditionally-made potato and pasta salads are loaded with calories and fat. They provide excess calories in the form of carbohydrate without any fiber, which may cause drops in blood sugar, making you feel lethargic and irritable an hour after you eat them. Instead, make a big salad mixed with all your favorite veggies. Spinach and rocket lettuce are in season — or throw some sliced vegetables on the grill — asparagus is also in season and grills very nicely.

5) Choose your alcohol wisely: Alcohol is allowed on the F-Factor diet, however, some choices are better than others. So, if you want to have a drink in the shade and you are a beer-lover, try low-carb beer. Otherwise, chilled white wine is always yummy or vodka and Crystal Light tastes great, especially when it is blended with some ice!!

6) Don’t forget to hydrate: Although alcohol is allowed on the F-Factor diet, drinking in the sun can speed up the effects of alcohol. Alcohol plus sun can equal headache and dehydration. Therefore, it is important to drink adequate water when the sun is hot, especially if you are drinking alcohol. Drinking 6-8, 8 oz. glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydration, so don’t forget to DRINK UP!

F-Factor Best Bets

*On the Grill – a serving size is about 4-5 oz.

Depending on how lean the meat you buy is, this will vary. Try to get lean meat, trimmed of fat.

Instead of Potato Salad and Cole Slaw – Try this!

Tanya’s House Salad

1 bag romaine hearts (or spinach, rocket lettuce)
1 bag baby carrots
2 celery hearts
1 red pepper
1 seedless cucumber
1 box cherry tomatoes
1 14-ounce can hearts of palm
1 14-ouce can garbanzo beans
1 red onion

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Q:  What are the best foods to eat before and after a workout?

A:  When starting an exercise regimen, it is important to understand how to fuel up before and after your workouts. You don’t want to eat too much food before exercising, because that may cause you to become nauseous or crampy.  You want your snack to digest quickly and you want it to supply a sufficient amount of energy — and that is exactly what complex carbohydrates do.  If you are working out early morning, try having a small snack an hour or two before your workout.  If you are working out after lunch, make sure to wait 3-4 hours after eating a solid meal.  Some tasty and healthy snack ideas include, half a high-fiber English muffin with a tbsp of peanut butter, ½ a whole wheat turkey sandwich. 1 oz. pistachios and a pear, gnu flavor and fiber bar, and 1 cup non-fat yogurt with ½ cup high-fiber cereal.

If you are not careful after your workout, you could end up eating more than you burned at the gym — so why bother working out in the first place? After a workout, and before grabbing something to eat, try drinking some water. The symptoms of dehydration are similar to hunger: Feeling tired, weak and shaky.

Another benefit of drinking after a workout is that you replenish fluids that were lost through sweating. When it comes to a post-workout snack, aim for a combination of protein and complex carbohydrates.  Protein is essential for repairing and building muscle, and the complex carbs will help replenish your energy stores.  Great choices would be an apple with string cheese, a slice of whole wheat toast with peanut butter, or a ½ cup cottage cheese with 1 cup berries, 1 cup baby carrots with ¼ cup hummus, and Starkist Lunch To-Go tuna kits (omit the crackers) and 4 whole grain high-fiber crackers — all of which contain less than 200 calories.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.