How to End Your Soda Dependency

Congratulations! You are making a great decision on your path to a healthier you! Ending your soda addiction will make your body feel younger and healthier. It won't be easy for many. Soda is very addictive and the industry is fully aware of this; think of them as a drug dealer and you as their client. They know that you want to stop but you can't or don't want to. After a while without soda, not only will you not miss it, but you also won't even enjoy the sweetness of them anymore.

First, you have to figure out which approach is best for you. Will you take the cold-turkey route and stop drinking soda immediately, or will you gradually phase it out until one day, it's gone completely? Both ways are acceptable and both ways are equally challenging. If you choose the cold-turkey approach, you should dispose of all soda in your home and have alternative beverages on hand to help manage your cravings. If you decide to gradually phase soda out of your diet, I recommend starting slowly, and allow the process to become easier over time. For example, if you have more than one soda a day, reduce that to only 1 can of soda a day.  When that becomes comfortable, continue to reduce your soda intake until---voila! You go weeks without a sip of soda without thinking of it! Remember, you are in control, and you know your body best. Stay strong against the cravings; you can do this! In the mean time, below are a few tips and ideas to help curb your soda cravings and how to replace soda with a new beverage of choice.

Carbonation

The reason I drank soda as a teen was because of the sparkly carbonation. I loved it. I chose the sparkly drink over the flat drink whenever I had the chance. Nowadays, there are countless sparkling water choices for you. Local grocery stores carry many different name and store-brand flavors of sparkling water—it's almost overwhelming to choose from! Experiment to find your favorite sparkling water. Find the one that satisfies your sparkle! Flavored drinks are fine (just be mindful of the sugar content, especially the processed sugars!).

Tea

Good ol' iced tea is great to drink. It's refreshing, available in a variety of flavors now and tea is quite beneficial for your health. However, be cautious: do NOT buy sweetened tea. Some sweetened teas contain more sugar than soda! If you prefer unsweetened tea, great! If your tea must have a sweeter flavor, consider adding xylitol, a healthier sugar alternative (but deadly for dogs--be careful). No more than 2 teaspoons of sugar per cup of tea. If that's not normally sweet enough for your palate, stick with it; your taste buds will quickly adapt to a less sweeter taste. Make ice tea at home and store it in an insulated container to take on the go. Tea is also very economical, as each tea bag costs just cents compared to bottled tea from stores. Additionally, you can also control the strength of your brew, and by preparing it yourself, you reduce plastic waste! Score!

Juice or lemonade

Many people will say that juice contains a lot of sugar. While this is true, if you buy 100% juice, preferably with pulp, you will be getting fruit sugars, along with vitamin C and some electrolytes. Juice should not be consumed multiple times a day, but when you need a sweet drink on a hot day, juice can provide a boost of energy and flavor satisfaction. Lemonade is high in sugar, so go easy on it and diluting it with water can help reduce your sugar intake. If you decide to drink lemonade ON OCCASSION, find ones with pure sugar rather than with high fructose corn syrup (HFCS) or other sweeteners. Lemonade is really thirst quenching and serves as an electrolyte drink for those hot days spent outside. It offers a nice sweet taste, good electrolytes and provides excellent hydration.

*If you are diabetic, consult with your doctor to determine whether juice can be part of your diet plan.

Secret: Those low-calorie juices that sell for an extra dollar in stores and claim they save your diet from calories are simply watered down. That's all! Instead, purchase the full-calorie juice and dilute it yourself. The bottle will last twice as long if you dilute it with water at home in addition to saving you money at the store and saving some plastic waste, too.

Water

Good, plain water. Boring to some and, when compared to soda ,quite bland but sometimes, water is simply the easiest swap. Until about 100 years ago, it was the primary beverage for everyone, and people were healthy and fine. Drink it ice cold or at room temperature, just drink water. Filtered tap water is the best option if available. Try to avoid bottled water as much as possible. It's expensive and it's bad for the environment due to the bottling process and the plastic bottles and lids thrown away daily.

Fruit

Eating fruit can help curb your soda cravings. Grapes are super juicy and sweet. Keep a cup's worth on the kitchen counter, and every time you walk by, grab a few to snack on! Slice up an apple instead of reaching for a can of cola. Peaches in the summertime provide lots of flavor and juice. Oranges are obvious--we drink a lot of orange juice in this country, why not eat an orange instead? Pineapples are juicy, too.

Smoothies

Start your day with a smoothie for breakfast. Smoothies are packed with fruits and your choice of liquid—whether it's milk, coconut water, or juice. In addition to keeping you hydrated in the morning, they also supply your body vitamins and minerals.

As you can see, you have plenty of options to drink instead of soda. Make a plan and head to the store to find your alternative drinks.  Follow the simple rules: no artificial sugars, keep the sugar content low, grab some fruit and go! It's easier than you think it is but be aware that you will have cravings for the sodas for a bit. Stay strong, be strong, you can do it! End your dependency to one of the most unhealthy drinks every made.