What You Should Actually Eat Before and After a Workout

We’re a few months into the year, and it’s time to kick those New Year’s resolutions up a notch (or you know, restart it). They say abs are made in the kitchen, but what does that actually mean?

Whether you’re working out to slim, bulk, tone, or just stay healthy, I’m sharing my best tips on what to eat both before and after your workouts.

What does the body need before a workout?
As expected, needs tend to vary based on the type, time, and intensity of a workout. I will explain that timing is everything in pre-workout eating choices. Two to four hours before, I encourage eating a small meal that won’t weigh too heavy on the stomach or throw off your digestion. If you’re pressed for time and only have 30 to 60 minutes before your workout, I will say, “look for snacks that contain carbohydrates and have less than four grams of fat, 10 grams of protein, and five grams of fiber.”

Also, overnight oats, smoothies heavy in fruit, and chia pudding can be great starters before a workout. Foods closer to the workout, “Things like a banana, white mini bagel, one ounce of pretzels, fruit leather (dried fruit), eight ounces of a sports drink, a jam sandwich on white bread, or sports gummies work great.” Rule of thumb: complex carbs early and simpler carbs when you’re in a pinch.

What does the body need after a workout?
To repair the body after putting in work, protein and carbohydrates are both crucial, remember, “post-workout snacks are meant to replenish your body and initiate muscle growth, and therefore should be eaten within one to two hours after the completion of a workout.” Though sweating can stir up some serious munchies, I encourage keeping portion sizes in control and, of course, drinking lots of water.

Post-workout snack ideas
Time is of the essence when that post-gym hunger hits. For quick and effective snacks, I recommend apples with nut butter or whole-grain crackers with hummus to hit a solid macro ratio. If you have a bit more time, I recommend a protein smoothie. Some recipes consists of “eight to 10 ounces of liquid of your choice, 15 to 20 grams of your favorite protein powder, one tablespoon of nut butter, and a pinch of cinnamon.”

“A grain bowl made with quinoa, veggies, and chicken is a great option. You can also try two street tacos with black beans, veggies, and cheese paired with a piece of fruit and some chocolate milk.” I also think that adding chocolate milk can help replenish electrolytes, carbs, and protein after a workout.

As always, consult your doctor or nutritionist before trying supplements or switching up your diet.




Today’s video is about 3 cosmetologist that started their weight loss journey at 3 different times. Many sacrifices have been made as well as life changes. We have all 3 experienced different process’s in losing the weight. All 3 of our lives have changed dramatically in so many different ways. Too getting married, to having babies, moving into our homes. A lot of learning a new lifestyle along the way and keeping that lifestyle.



We all know that a good diet and regular exercise is crucial to a healthy lifestyle. However, there’s one other thing that should be a consistent part of your regimen aside from the two: vitamins!
Vitamins and minerals can provide essential nutrients for you when lacking in your diet — whether you don’t consume enough fish or fruit. Here are five supplements we recommend including in your daily regimen:
Multivitamins. These are a great way to get an adequate dose of all those important nutritional facets you might not be getting in your day-to-day diet. Multivitamins are a must for those who don’t meet the recommended servings of fruits and vegetables each day.
Probiotics. Ever feel bloated? Well, probiotics can help with that! They help with your gut and encourage proper digestion to rid you of any bloat before you even get it. Probiotics also boost the immune system.
Vitamin D. This is one vitamin people forget about far too often. If you’re not exposed to the sun on a daily basis, you’re likely missing out on vitamin D. For those of us that live in cold-weather climates, this supplement is even more of a must. Vitamin D also helps regulate calcium and phosphorous absorption to help maintain healthy bones and teeth.
Magnesium. This does a number of things for our bodies and our health, from increasing energy to calming anxiety. It helps with digestion and constipation, helps prevent osteoporosis, and relieves muscle aches and spasms.
Omega-3s. This is another must, especially if you don’t consume enough fish or nuts. We especially love that omega-3s boost brain health and power. They improve risk factors for heart disease, fight inflammation and autoimmune diseases, and even prevent age-related mental decline and Alzheimer’s.
As always, consult a doctor or nutritionist before incorporating any supplements into your diet.

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This juice contains pineapple, cucumber, and celery, which are three powerful diuretics, they help you cleanse your body and cleanse your skin, making it look younger and healthier.

It also contains ginger, which helps reduce inflammations and promotes glucose sensitivity; a great thing when it comes to losing weight.


1 slice of pineapple

1 chunk of ginger

1 lemon juice

1/3 cucumber

2 celery sticks

½ avocado


Blend well and enjoy.

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Mental Health Care Needed Before, After Bariatric Surgery

I get asked this question over and over……

Mental health care needed before, after bariatric surgery

Bariatric surgery is the most effective weight-loss option for people who are severely obese. However, the surgery involves substantial risks and requires a lifelong commitment to behavioral change. Therefore, you must be prepared mentally as well as physically before surgery.

Many why they have to see a mental health professional before getting bariatric surgery.

The value of the preoperative psychosocial evaluation for surgical candidates is well documented. A National Institutes of Health Consensus Panel concluded a few years ago that a psychiatric evaluation was not needed in every case but should be available if indicated.

More than 80% of bariatric programs require such evaluations. In addition, major insurance companies in the United States require a “comprehensive/presurgical psychological/psychiatric evaluation as part of a mandatory work-up before approving surgery”.

For example, if you are participating in any eating disorder behaviors, (for example, skipping meals, emotional eating, binge eating, or night eating), It can raise the the awareness and help you get control of these behaviors before surgery.

Also, can assist in anticipating difficulties that might arise as your lifestyles change, including ways in which your body image changes will affect work and social relationships. This is different from the pragmatic approach of the surgeon and nutritionist, whose roles are more circumscribed.

Because of the uniqueness of each individual, different lifestyles and backgrounds, and continued stressors, the mental health provider specializing in bariatric care also is uniquely positioned to assist you in coming up with a plan that will work for you.

But what happens after the you have the surgery? Theoretically, before surgery your to be prepared for the psychological and physical transformation you are likely to undergo. Just as the surgery is a procedure, the postsurgical period is a process. In light of this, I would submit that you should be under the care of mental health professionals after surgery.

One of the main psychological issues that often arise with you is distress around the excess or loose skin that is left behind after excess weight loss. But this is certainly not the main psychological issue faced. Several other postsurgical psychological issues also can arise around navigating in daily routines and around relationships, for example. For us with morbid obesity and psychiatric disorders, particularly those with personality disorders, greater difficulties can be seen in “adapting to the new demands, including the need to cope with stress and other problems in a new way, to relearn how to eat, distress over weight loss plateaus, failure to achieve a normal-looking body, etc.” You have to be prepared for these changes and challenges before surgery and help them process the implications after your procedures.

Postsurgical work with that also might help you adapt to your new lifestyles so that a large portion of the weight stays off. Investigators in the Swedish obese subjects intervention study found that a significant proportion of bariatric surgery patients experienced “considerable weight regain at the 10-year follow-up”.

Despite your best efforts to get educated about body image issues before surgery, some would benefit from psychosocial interventions in this area after surgery.

Surgery is only the beginning of a new healthy life. You might not necessarily be prepared for the way in which these changes will affect your live and relationships. Mental health professionals can help integrate these issues for the you by providing psychoeducation and preparing you for what to expect during both the preoperative and postoperative periods. In short, the work that has to be put in by you, your surgeon, nutritionist, a good support system, friends and and family is essential to your long-term success and quality of life.

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Hair Loss due to Health Changes And How to Recover Your Hair

Hair loss can affect just your scalp or your entire body. It can be the result of heredity, hormonal changes, medical conditions or medications. 

Hair Loss
Male pattern baldness, also known as androgenetic alopecia, is the most common type
of baldness in men. Hair at the temples and on the crown, will slowly thin and
eventually disappear. There is a genetic component to male pattern baldness, and DHT
is thought to be one of the major factors involved in its etiology.

DHT – (Dihydrotestosterone) – is a natural but powerful metabolite of the human body
and the main cause of hair loss, in both men and women. It’s a chemical derivative of
testosterone, created when the metabolism of androgen gets involved with an enzyme
called 5-alpha-reductase. It’s formed primarily in the prostate gland, testes, adrenal
glands and hair follicles and interestingly, though it is important in early stages of
development, DHT can have serious negative effects in adult life.

When DHT (dihyfroxy testosterone) when this hormone increased within your body it’s
what causes male baldness what causes women growing facial hair or the thinning in
hair of men and women the good news is there are some all-natural things you can do
to reverse hair loss and to start thickening your hair to start growing new hair and these
things are absolutely proven through science and through nature.

These six secrets of reversing hair loss and these six foods really their benefits are they
block DHT, and that’s what’s going to naturally thicken your hair and put a complete
halt to hair loss.

1. Saw Palmetto – is an herb that’s been shown to block DHT, saw palmetto you
want to supplement with 1500 milligrams @ day that is probably the number one
effective herb at blocking DHT also saw palmetto has been shown to be greatly
beneficial for the health of the prostate and overall for health and women.

2. Adaptogenic Herbs – are herbs help your body adapt and deal with stress and
they naturally balance out hormones and reduce cortisol levels you know
another major common cause of hair loss is when cortisol increases in your body
that’s known as your aging hormone so when cortisol is up again think about
aging what happen while your hair thins your hair ages so it starts to thin over
time so you got to lower your cortisol levels and there are two superstar
adaptogenic herbs are that helps with this (Ashwagandha & Rhodiola) there are
a lot of medical studies proving that these help reduce stress reduce cortisol
which in turn is going to stop hair loss and actually cause you to start growing
more hair back. Take Ashwagandha supplements 500mg and Rhodiola
supplements 500mg @ day. If you want to put a halt to hair loss.

3. Pumpkin Seed Oil – will stop hair loss in fact pumpkin seed oil is pack with zinc
and zinc actually has been shown to help stop hair loss. One tablespoon @ day
greatly beneficial and there are so many healthy fats and pumpkin seed oil that’s
another thing you got to remember is as you are stopping hair losses you’ve got
to balance your hormones this is really a hormonal thing. DHT (dihydroxy
testosterone) this androgen hormone that is relase in men and women that’s the
main cause so if you can lower if you can lower cortisol if you can lower DHT
and if you can increase other healthy hormones like human growth hormone and
progesterone in your body that’s also going to help halt hair loss.

4. B-Complex vitamins specifically biotin and vitamin B5 also known as
pantothenic acid vitamin B5 supports your adrenal glands so that will help
support hair loss and biotin actually helps thicken your hair naturally so getting
a good B-complex vitamin or buying biotin and buying vitamin B5 kind of on
their own and supplementing with those.

5. Zinc – actually helps boost your immunity helps repair your gut overall that’s
even important for your hormones.

6. Omega -3 – fatty acids specifically doing a fish oil also helps with hormones and
by the way don’t go and buy a cheap fish oil buy a top-notch fish oil supplement
you know Acts Naturals, Nordic Naturals, Garden of Life, these are
recommended brand name. Look for a fish oil supplement that also has an
antioxidant and it called astaxanthin fish oil very high in omega -3 that reduces
inflammation those sorts of fatty acids help balance hormones.

These are the top 6 superfoods that can help halt hair loss and really help thicken your
hair and you want to remove grains and sugar out of your diet these grains and sugar
feed bad bacteria, grains even wheat bread you know ever doing whole grains they
cause your estrogen to increase they caused DHT to increase so following more of a diet
that going to be higher and healthy fat lower in carbohydrates will definitely be
beneficial some of the healthy fats you want to be consuming are Omega -9 fats like
almonds, avocados and olive oil, you want to get omega-3 rich foods like wild caught
salmon, grass-fed beef and then doing chia seeds, flax seeds, and walnuts also getting
healthy saturated fat in the form of coconut products cooking with coconut oil doing
coconut milk in a smoothie for breakfast so eliminating and getting rid of a lot grains
and sugars increasing your consumption of healthy fat remembers if you’re going to
reverse hair loss and thicken your hair naturally you’ve got a balanced hormone so
remember take those top DHT blockers.

Shampoos contains biotin and are made with aloe vera – those naturally thicken hair
and those will also help in halting hair loss.

Thicken Hair / Strong Nails 

1. Aloe Vera Juice – contains polysaccharides actually aid your body in healing
different things so specifically cuts whether its internally or externally but also
aloe vera juice is great for thickening your hair so you’ll see a lot of natural.
Natural hair shampoos and conditioners today will actually have aloe vera in the
ingredients but taking it internally for starters is one of the things its recommend.
You can put it on your hair but also recommended to drink it.
a) ½ cup 2x @day of Aloe Vera Juice.

2. Flax Seeds – has ligands and they also have omega-3 fats that help with
thickening your hair and helping out with having healthy skin.
b) 3 tablespoon 1x @day of flax seeds mix in water, smoothie, yogurt,
goat milk.

3. Shampoo – Brand name: Jason’s Natural Biotin Shampoo w/conditioner.

4. Immediate results (Rosemary oil 6-8 drops mix with Olive Oil) small amount
massage in scalp leave in for 1-4 hours every day and wash off.

5. Supplements – Brand Name: Oceans 3: Omega 3 Cod Liver Oil – actually help
naturally thicken your hair and it’s great for your skin it’s great for balancing
c) 1 tablespoon 1x @day or 1000-3000mg 1x @day.

6. Raw B-Complex Vitamin: contains biotin 325mg & B12)

Rosemary Hair Rinse 

Option 1.

Capillary Rinse – Prepare an infusion of rosemary and then use it as a capillary rinse. In
a saucepan place 2 liters of water, bring to medium heat until grass. Add 3 handfuls of
rosemary leaves and cook for 15 minutes. Remove from the heat, allow to warm and
filter the preparation. After washing your hair with shampoo (biotin/aloe vera) rinse
the whole head with rosemary water. Let it dry naturally. (use a spray bottle)
Rosemary Hair Rinse

Option 2. 

1. 3 cups of water place in a sauce pan, add two nice large bunch of fresh rosemary,
let it simmer for 30-40 minutes. Strain rosemary from water and let water cool,
place in a glass bottle and store.

2. After shampoo/conditioner your hair use rosemary hair rinse and leave on make
sure to place rinse on scalp.

3. Store in the refrigerator, for a refreshing finishing after a hot shower with cold
rosemary hair rinse it brings the circulation to the scalp and help seal the cuticle
of the hair, making it extra soft and shiny.

Homemade Rosemary essential oil

1. Fresh rosemary sprig

2. Olive oil or Grapeseed oil

3. Glass mason jar
Base cut rosemary to release oils and place in a sauce pan with oil and cook low
temperature, then place in a glass jar and store in dark, cool place for 4-5 weeks.

Rosemary oil benefits: 

a) Energy

b) Adrenal Health

c) Mood

d) Detoxification

e) Fighting Cancer

Rosemary oil is the extracted component use through stem distillation to extract the
volatile oil from the rosemary plant.

The 3 main compounds we get from rosemary is 

1. Camphor oil,

2. Pinene known as alpha beta pinene

3. Cineole. – these compounds
together really are what give rosemary essential oil of all its incredible benefits.

#1 Benefits of rosemary oil it’s for naturally thickening your hair and supporting
natural hair growth.

#2 Benefits of rosemary oil its supporting brain health, and memory, and focus

rosemary oil, vetiver, and cedarwood and diffuse that in your home.
Use 2/3 drops of rosemary oil rub on the temples, the scalp and the back of the neck,
but really right there on the temples is a great place to rub on rosemary oil, directly on
the skin. This is also good for ADHD blend of lavender, rosemary, cedarwood, and
vetiver rub it on their skin and body before they go in the classroom that morning it’s
great for supporting focus. It’s also great for Alzheimer’s and dementia, any type of
memory support. If you have brain fog it’s also fantastic.

#3 Benefits of rosemary oil is for reducing inflammation and pain now part of that is
due to the three main compounds that’s found in rosemary oil they all are antiinflammatory
if you struggle with arthritis, so if you have pain in your joints, or muscle
pain, any sort of joint or muscle pain, you can do a mixture of rosemary oil, with a little
bit coconut oil you can rub it on the skin and doing a blend of a warming and cooling
oil, so you can also add in wintergreen or peppermint oil. Peppermint oil helps cool the
area, rosemary helps reduce inflammation and then ginger oil helps warm the area.

#4 Benefits of rosemary oil has been shown to support liver and gallbladder
detoxification in Chinese medicine it’s called tonifying or strengthening, an organ. If
you are a person who knows you have been exposed to toxins, and you need to
naturally cleanse your body, using rosemary oil can be fantastic. Recommended is
simply diffusing rosemary oil and smelling it, rubbing it on your neck, and right over
the liver-gallbladder area. (going to go down to your bottom rib on the right-hand side,
and you’re going to do about three to five drops of rosemary oil and just rub it directly).
You are going to massage right below the ribs on that area for about 30 seconds’
massage that oil in it’s a naturally support those organs there and detoxification. Liver
detoxification – mixture of lemon oil, turmeric essential oil, and rosemary oil external

#5 Benefits of rosemary oil for supporting the adrenal glands, if you suffer with adrenal
fatigue, chronic fatigue, low energy levels of any type or high cortisol levels, medical
studies have proven rosemary essential oil can support the adrenal glands and help
balance out cortisol levels. Cortisol levels, if it gets too high, it’s known as the aging
hormone. By using rosemary oil daily, you can actually age more slowly, and naturally
support the body. Use several drops on the low of your back, right around where your
kidney is, which is where your adrenal glands lies, as well as the front of your neck, and
then get a diffuser and diffuse rosemary oil as well. To boost your energy, blend a drop
of peppermint oil with rosemary oil, simply smelling those two together, rubbing those
two together, diffusing those two together is great for the body.

Rosemary oil is great for your heart health, because of its ability to reduce inflammation
in the body, it can help naturally balance out cholesterol levels, and even be effective at
fighting diabetes.

Aloe Vera Juice 

Aloe vera juice helps healthy hair growth by removing dead skin cells from your scalp
that can clog your pores it also helps balance your head pH and it helps the hair to
retain water and moisture and it also penetrates your strands to help rebuild and
recondition from the inside of clear face when uses a mask, aloe vera can be soothing
and it’s just to reduce any inflammation on the skin on to tighten your pores.

Homemade Aloe Vera Juice 

1. Fresh aloe vera remove rough edges with knife, slice the aloe and open up and
scoop aloe from green skin with a spoon and place the aloe in a blender.

2. Fresh water added to blender with aloe (blend and then strain aloe)

3. Glass Jar, or Spray bottle (pour aloe juice and store) Refrigerator juice to be
digested and spray bottle can be place under room temperature.

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Kick the Sugar By Replacing 5 Foods

Eating too much sugar over time has been linked to excess weight, type 2 diabetes, heart disease and certain cancers – and let’s not forget cavities.
If you are looking to reduce or eliminate sugar from your diet, it’s inadvisable to go cold turkey. Instead, pay close attention to what you are currently eating. Are there any hidden sugars which you could easily get rid of? Remember that sugar takes many forms, such as syrups, honey, and agave.
For example, so-called savory sauces, such as ready-made pasta sauce, often contain sugar. You can quickly and easily make your own from olive oil, garlic, onion, tomato, and herbs.
Added sugar refers to any which has been added by whoever made the food, be it the manufacturer or yourself. The natural sugars in plain milk, yogurt, fruit and vegetables are not considered as added sugars and come naturally housed with nutrients and fiber.
Here are 5 dietary swaps you can make that will help you cut back your sugar intake:

1. Mashed Banana

Bananas contain a wealth of nutrients while also delivering a nice hit of sweetness. Combine mashed bananas with a dash of cinnamon to use instead of sugar-filled jam on your toast. Freeze pureed bananas in popsicle molds as an alternative to ice-cream.

2. Applesauce

Make your own applesauce by peeling and coring 900g of apples. Put them in a saucepan with two teaspoons of lemon juice and two tablespoons of water. On a low heat cook them until very soft, about 15 minutes. One cup of applesauce contains about 100 calories, while the same volume of sugar has over 700 calories.
You can use the applesauce in many baking recipes in a 1:1 ratio, but you’ll also need to lessen the amount of liquid used in the recipe. Typically, you can use quarter of a cup less liquid, which could save on a lot of calories from fat, too.

3. Stevia

People in South America have been using Stevia as a sweetener, a plant native to Paraguay, for many years. Stevia is up to 300 times sweeter than sugar, but almost calorie-free. Unlike many other sweeteners, it is not a chemical cocktail and was deemed safe for human consumption by the European Food Safety Authority (EFSA).
It is available in liquid or powdered form. Read the label to see how much you need in exchange for sugar. If you can’t give up the taste of sweet tea or coffee, Stevia is a great solution.

4. Full-fat, Natural ProductsWhen the low-fat craze was at it’s all time high, 
manufacturers removed fat from food, but often 
replaced it with other things so that it still tasted 
good. Look carefully at the ingredient lists of 
low-fat yogurts and low-fat nut butters. The 
chances are there are things that you’ve never heard of. Make your own fruit yogurt by 
simply blending chopped fruit with natural yogurt. You’ll get far more taste without 
additives or sugar.

5. Cacao Nibs Instead of Chocolate

Cacao nibs are roasted slices of cocoa beans. Consider them chocolate in its purest form. A handful of nibs can curb a craving, while delivering antioxidants, magnesium, fiber and iron.
With a little creativity, it’s possible to reduce the amount of sugar in your diet and enjoy eating more real, unprocessed food. Make a plan to see which sugary foods you can substitute and enjoy healthy changes for you and your family.
Jenniferlynn xoxoxo

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Why You Shouldn’t Eat Pre-Packaged Food

Many dieters buy pre-packaged low-calorie meals and other prepared packaged foods labeled with terms like “low-fat,” “low-carb,” and “lite.” But do those labels make the food good for you? Just because it says “diet” doesn’t mean much. Find out the four main reasons pre-packaged food is not good for you.

1. Pre-packaged food is not real food.

Your body was created to operate off of real food, not food that simulates real food. The food industry has become a master deceiver at tricking the public about what is food and what is not.
Many people think that boxed cereal is real food. It’s not. It may start with a real food, such as a grain. But then with all the added sugar, chemicals, preservatives, and synthetic vitamins and minerals — boxed cereal becomes something that won’t even sustain life and generations for a rat in the lab.
Many people think that TV dinners are real food. These are not real food, either. Neither are candies, mashed potatoes from a box, chips, and many types of cookies. Real food is food that hasn’t been tampered with.
If you don’t ever give your car the fuel it needs, the car won’t take you anywhere. The same thing is true about pre-packaged food. After a few decades on fake food, like pre-packaged foods, you’ll end up feeling like you have run out of gas.

2. Pre-packaged food most likely has been heated to high temperatures and is high in Advanced Glycation Endproducts (AGEs).

Advanced Glycation Endproducts are 100 times worse than free radicals in the body. They clump up proteins in every organ, causing dysfunction. They age you rapidly. The more highly processed food is, the more AGEs the food contains. Pizza and hot dogs are two of the worst foods when it comes to AGEs content.

3. Pre-packaged food is often loaded with preservatives and chemicals.

Preservatives and chemicals are really only good for the food industry, not your body. Your body considers preservatives and chemicals to be foreign, and that means your systems will have to detoxify them.
Detoxification is done by the liver, colon, gall bladder, kidneys and skin. This means that some or all of these organs will be overburdened by the additional job of removing these chemicals and pesticides from the foods you eat.
There comes a point where the body can’t detoxify any more toxins because it’s overloaded. The CDC announced that our environment is 100 times more toxic than it was in our grandparents’ time. So we can’t escape the toxins. If you’re adding more toxins from the foods you eat, you’re going to reach the limit of how much your body can accumulate pretty quickly.
This is when you’ll start feeling miserable. You most likely will be constipated, have an odor coming from your skin from all the toxins, have headaches, skin breakouts, digestive upsets, insomnia, and a lot more unpleasant symptoms.

4. Pre-packaged food is dead.

There’s no healing vibration in pre-packaged food. Only real food holds a healing vibration, not fake food.
The highest vibrations on the planet are found in the essential oils of plants. However, these are not foods you can eat! You still need real food to nourish all your organs. Each real food carries a unique vibration that nourishes some of your organs.
If you stop eating pre-packaged foods, you’ll transform your life and your health.

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The Vitaminwater Scam

I’ve long held that most bottled water is a scam either because it’s simply way overpriced or because it’s falsely and/or misleadingly advertised as being good for you thanks to some added ingredient gimmick its marketers came up with. In fact, I previously wrote Water: A scambuster report, which deals with the issues of cost, the amount of water you need to drink each day, and safety (as in which is safer, tap or bottled water?). So it came as no surprise to me, and with a resounding “here, here” when I learned that the Center for Science in the Public Interest  (CSPI) had sued the Coca-Cola company for “deceptive and unsubstantiated claims” on its vitaminwater line of beverages.  The vitaminwater products are made by a company Coke owns called “glacéau,” which, according to the Coca Cola website is never capitalized, even at the beginning of a sentence (and neither is vitaminwater, which is also written as one word – marketing, go figure).
Needless to say, the folks at Coke had some choice words of their own about the CSPI lawsuit: “This is a ridiculous and ludicrous lawsuit. glacéau vitaminwater is a great tasting, hydrating beverage with essential vitamins and water, with labels showing calorie content.” Even their response is misleading. Try to think of a beverage that isn’t “hydrating.” And while the products do contain “essential vitamins,” the implication is that they contain most, if not all of them, which is far from true. Each of the various vitaminwater flavors contains some percentage of some mixture of some vitamins, minerals, antioxidants, and/or other ingredients. You’d have to study each label individually to figure out what’s what, which is essentially what this entire lawsuit is about.
The CSPI says that “Coke markets VitaminWater [sic] as a healthful alternative to soda by labeling its several flavors with such health buzz words as “defense,” “rescue,” “energy,” and “endurance.” The company makes a wide range of dramatic claims, including that its drinks variously reduce the risk of chronic disease, reduce the risk of eye disease, promote healthy joints, and support optimal immune function. While it is true that vitamins do play various roles in the human body, the statements on VitaminWater [sic] labels go far beyond even the loose, so-called “structure/function claims” allowed by the Food and Drug Administration and cross the line into outright fraud, according to CSPI.”
In other words, the CSPI is attacking the marketing hype on the products’ bottles and website, the words that most consumers will see and read first (if not only). Coke, in its defense, says that “Consumers can readily see the nutrition facts panels on every bottle of glacéau vitaminwater, which show what’s in our product and what’s not.” In other words the fine print, so to speak – it’s not really that small, but how many people carefully and fully read the nutrition facts panels on the back compared to all those who read the promotional claims on the front?
What CSPI wants you to know is that vitaminwater contains a lot of sugar, precious little real fruit juice and a hodge-podge of vitamins, minerals and antioxidants that you’d be better off consuming either through your normal diet or by taking a comprehensive daily multivitamin product. “My advice to consumers is to get your vitamins from real food,” said CSPI executive director Michael F. Jacobson. “If you have reason to believe you have a shortcoming of one vitamin or another, perhaps take an inexpensive supplement. But don’t seek out your vitamins in sugary soft drinks like Coke’s VitaminWater [sic].”
Speaking of sugar, you might be interested to know that each eight ounce serving of vitaminwater contains 13 grams of sugar and provides 50 calories. Moreover, since each bottle is 20 ounces, that’s more like 32.5 grams of sugar and 125 calories. For comparison, eight ounces of classic Coke contain 27 grams of sugar, which provide 97 calories, so ounce for ounce vitaminwater’s about half as sugary as classic Coke. And according to CSPI nutritionists, “the 33 grams of sugar in each bottle of VitaminWater [sic] do more to promote obesity, diabetes, and other health problems than the vitamins in the drinks do to perform the advertised benefits listed on the bottles.”
Another thing the CSPI wants you to know is that even though vitaminwater products look for all the world as though they are juice drinks, “VitaminWater [sic] contains between zero and one percent juice, despite the full names of the drinks, which include “endurance peach mango” and “focus kiwi strawberry,” and “xxx blueberry pomegranate acai,” among others. A press release for the “xxx” drink claims its antioxidants makes the drinker “last longer” in some unspecified way; in any event, it has no blueberry, pomegranate, or acai juice, nor do the others have any cranberry, grapefruit, dragon fruit, peach, mango, kiwi, or strawberry juice.”
Since Coke can’t deny that its vitaminwater products contain a lot of sugar, no juice and an incomplete smattering of vitamins, minerals and antioxidants, they came up with this brilliant counterargument: “Filing a lawsuit is an opportunistic PR stunt. This is not about protecting the public interest. This is about grandstanding at a time when CSPI is receiving very little attention. There is no surprise that one week before the inauguration of the U.S. President, with the flurry of activity in Washington, D.C., that CSPI has chosen today to try to bring attention to themselves.” Huh? The CSPI is calling attention to itself in the midst of the activity surrounding the presidential inauguration? And that’s no surprise to Coca-Cola? No wonder they believe that vitaminwater is good for you: “Put simply, glacéau vitaminwater is a great complement to our often less-than-perfect diet with each of the different glacéau vitaminwater varieties providing a convenient, great-tasting way to get more of some of the vitamins and hydration we all need each day.”
Here’s another way to get “more of some of the vitamins and hydration we all need each day,” eat a balanced diet and take a complete multivitamin and mineral tablet and wash it down with a glass of tap water. If you buy generic multivitamins in large containers each tablet only costs you a few pennies and provides far more than any bottle of vitaminwater. You’ll save at least a dollar on the vitamins and the free glass of water will save you 125 calories for every bottle of vitaminwater you leave on the shelf. The choice is yours.

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