Tonic water has been around as a classic mixer for over a century. Often praised for its bitter complexity and bubbly charm, tonic water has a secret both bitter and sweet: its surprising sugar content. Read on as we delve into the depths of tonic water's nutritional profile and uncover a paradoxical truth—a beverage once hailed for its medicinal properties might not be as healthy for you as it seems. We’ll also explore several alternatives, including OLIPOP, a healthier and more delicious beverage, that contains significantly less sugar than tonic water. What Is Tonic Water? Tonic water, with its distinctive bitter flavor, traces its origins to the 19th century when British soldiers in colonial India consumed quinine—a compound extracted from the bark of the cinchona tree—to combat malaria. They tempered the bitter taste of quinine by mixing it with soda water and sugar, giving birth to what we now know as tonic water. Today, tonic water typically contains a blend of carbonated water, quinine, and sweeteners, making it a popular mixer for alcoholic beverages, particularly gin. But it's the sweetener content that often raises eyebrows and concerns among health-conscious consumers. Tonic Water Nutrition Facts Here is the nutrition information for one 12-ounce (366g) serving of tonic water according to the USDA: Calories: 115 Fat: 0g Sodium: 44mg Carbohydrates: 32g Fiber: 0g Protein: 0g Sugars: 32g What starts as a fairly benign list takes a shocking turn when the back label reveals that a normal bottle of tonic water contains over 30 grams of sugar! That’s nearly as much sugar as there is in a can of regular Coca-Cola (39g). Tonic water, it turns out, might not be a tonic at all, and should hardly be called water—unless you’re calling it sugar water! Seltzer vs Club Soda vs Sparkling Water Now what about seltzer water, club soda, and sparkling water... how are they different from tonic water? Here we’ll discuss how these nearly identical beverages—they are all clear carbonated water after all!—actually differ from one another in taste profile, how they’re made, and their nutritional value.  What Is Seltzer Water? Seltzer water offers a clean and neutral taste, characterized by its crisp carbonation and absence of added flavors or sweeteners. This purity makes seltzer a popular carbonated option for mixed drinks or enjoyed on its own as a refreshing thirst-quencher. You produce seltzer by infusing carbon dioxide into purified water under pressure, resulting in natural carbonation without the need for additional ingredients. This straightforward manufacturing process ensures seltzer maintains its calorie-free and unsweetened status. With zero calories, sugar, or artificial additives, seltzer water stands out as a guilt-free beverage choice, making it particularly appealing to those seeking a healthier alternative to sugary sodas or mixers. What Is Club Soda? Club soda shares similarities with seltzer water in terms of its clean and crisp carbonation. However, it often exhibits a slightly salty or mineral taste due to the inclusion of added salts such as sodium bicarbonate or potassium sulfate. Like seltzer water, you produce club soda by carbonating purified water. But unlike club soda, seltzer may also incorporate extra ingredients like the aforementioned salts to enhance flavor and mouthfeel. While club soda typically remains calorie-free and unsweetened, its mineral content may enhance its nutritional profile, providing small amounts of essential minerals such as sodium or potassium.  What Is Sparkling Water? Sparkling water encompasses a broad category of carbonated waters that may include various flavors, ranging from “regular” to berry and citrus-infused. Some sparkling waters are unsweetened, providing a refreshing fizz without added sugars, while others may contain natural or artificial flavors to enhance the taste. You produce sparkling water through a similar process as seltzer water, utilizing carbon dioxide infusion to create bubbles. Depending on the brand and flavor, sparkling water may also incorporate natural flavors, sweeteners, or mineral additives to achieve its desired taste profile. Unsweetened sparkling water offers a calorie-free and sugar-free alternative to traditional sodas, making it a popular choice for those seeking a healthier beverage option. However, flavored sparkling waters may contain added sugars or artificial sweeteners, so it's essential to check the label for nutritional information. Carbonated Water vs. OLIPOP Following our investigation, we find ourselves confronted with a bitter-sweet revelation: tonic water, despite its medicinal origins, often contains a surprising amount of sugar. While traditional tonic water recipes utilize sugar to balance the bitterness of quinine, modern iterations frequently rely on high-fructose corn syrup or other sweeteners for their flavoring. In the quest for healthier alternatives, you may turn to seltzer, club soda, or sparkling water, which offer fizzy refreshment without the added sugars. However, these beverages have little nutritional value of their own. Enter OLIPOP, a new kind of soda loaded with prebiotic fiber to support your gut health. Our sodas have only a small amount of sugar (2-5g) per can and a variety of delicious flavors for all occasions. “How can I replace my precious Gin & Tonics with something healthier?” you’re probably asking.  Well, first of all, we’d advise against drinking alcohol regularly and in large quantities, but if you’ve decided to indulge, consider using OLIPOP as your new mixer of choice. Our wide variety of flavors offers you an unlimited supply of new healthier cocktail and mocktail recipes to try. Cheat Sheet Tonic water, once hailed as medicinal for its quinine content, has now become a relatively unhealthy beverage due to its high sugar content. Club soda, seltzer, and sparkling waters are less sugary substitutes for tonic water but have little positive nutritional value on their own. With OLIPOP, you can have the best of both worlds, as this healthy soda is packed with prebiotic fiber, only small amounts of sugar, and makes for the perfect diverse mixer.

You've probably heard the term "cholesterol" tossed around in your doctor's office or during health-related conversations. But do you really know what cholesterol is and why it's vital to your health? Let's delve into understanding cholesterol, the types, how it affects our bodies, and how to manage cholesterol levels effectively. Breaking Down Cholesterol – What Is It, Really?  Cholesterol, often misunderstood, is a crucial fat or lipid that our bodies need to function properly. Synthesized in our liver, cholesterol serves multiple essential roles. It participates in the creation of our cell membranes, giving them both structure and flexibility. It is also instrumental in the synthesis of vitamin D, an essential nutrient that aids in the absorption of calcium and health of our immune system. Additionally, cholesterol is a building block for certain hormones, including cortisol, testosterone, and estrogen, thus playing a vital role in our stress response, sexual function, and more. While our body is capable of generating the required amount of cholesterol, some of it is also derived from our diet. It's important to note that not all cholesterol is the same and understanding the different types, their functions, and their impact on our health is key. It's this knowledge that empowers us to make healthier choices and manage our cholesterol levels effectively. In the next sections, we will explore the types of cholesterol, their implications for our health, and strategies for managing our cholesterol levels. What Are the Different Types of Cholesterol?  When it comes to cholesterol, it is not a one-size-fits-all scenario. There are two main varieties: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Each of these types plays a distinct role in our bodies, and their balance is crucial for our health. The LDL cholesterol, colloquially termed as the "bad" cholesterol, may contribute to the formation of plaque in the arteries when its levels in the body surge too high. This build-up can raise the likelihood of heart disease and stroke. Conversely, HDL cholesterol is dubbed the "good" cholesterol for a good reason. You can remember this by noting that HDL starts with an “H” and it is the “healthy” cholesterol, which also starts with an “H.”  Its primary function is to carry the LDL cholesterol away from the arteries, directing it towards the liver. Here, the LDL cholesterol is broken down and eventually excreted from the body. Therefore, a healthy cholesterol profile would ideally have low levels of LDL and high levels of HDL. However, understanding these different types of cholesterol is just part of the equation. Recognizing the factors that influence these levels and knowing how to manage them effectively is equally critical to maintaining good heart health. Understanding Your Cholesterol Levels  Understanding your cholesterol levels can be a crucial step towards maintaining heart health. One of the challenging aspects of cholesterol is that high cholesterol usually does not have any symptoms, so many people are unaware that their cholesterol is too high until a serious problem occurs.  This is why it's recommended by the American Heart Association for all adults 20 years and older to get a cholesterol check at least once every four to six years. While test results can vary by health history, gender, stress, certain medication use, and age, there are general guidelines for what is considered healthy in adults.  Total cholesterol levels are divided into three categories based on the number of milligrams per deciliter (mg/dL) of blood. If your levels are below 200 mg/dL, this is considered desirable and healthy. If your total cholesterol levels fall between 200 and 239 mg/dL, this is viewed as borderline high, and anything over 240 mg/dL is classified as high. It's also essential to pay attention to your individual LDL and HDL levels. Ideally, LDL levels should be less than 100 mg/dL, and HDL should be 60 mg/dL or higher for optimal heart protection. Familiarizing yourself with these numbers can help you better understand your cholesterol profile and take appropriate actions if needed. Total Cholesterol Levels Normal <200 mg/dL Borderline High 200-239 mg/dL High 240+ mg/dL What Raises Your Cholesterol Levels?  Several elements can contribute to an uptick in your cholesterol levels. These factors can be both controllable and uncontrollable. For instance, a diet that consists largely of foods with high saturated and trans fats can result in an increase in your LDL cholesterol. This includes foods such as fatty red meat, full-fat dairy products, and fried foods. Moreover, a sedentary lifestyle without regular exercise can also lead to heightened cholesterol levels. Other lifestyle choices, such as smoking, can interfere with the efficiency of your HDL cholesterol in ferrying LDL cholesterol back to the liver. This inefficiency can cause an excess accumulation of LDL cholesterol in your bloodstream. Apart from these lifestyle choices, obesity is another controllable risk factor for high cholesterol. It's worth noting that your weight doesn't only influence your cholesterol levels but is also closely linked with other health risks such as diabetes and high blood pressure. Beyond these controllable factors, genetics can significantly influence your cholesterol levels. Some people inherit genes from their parents that cause them to have naturally high levels of LDL cholesterol. This condition, known as familial hypercholesterolemia, often requires medical treatment as lifestyle changes alone may not suffice in lowering cholesterol levels. How Can You Lower Your Cholesterol Levels?  Taking steps to reduce cholesterol levels often begins with making adjustments to your lifestyle. Opt for a diet that is conducive to heart health, low in saturated and trans fats. This can be achieved by limiting the intake of fatty red meat, full-fat dairy products, and fried foods and increasing the consumption of fruits, vegetables, whole grains, and lean proteins. Dietary modifications can also include increasing your intake of dietary fiber, found in fruits, vegetables, and whole grains, and omega-3 fatty acids, which are present in foods like fatty fish, walnuts, and flaxseeds. These changes can boost your HDL cholesterol, the "good" cholesterol. Regular physical activity, such as brisk walking, swimming, or biking for at least 30 minutes most days of the week can help manage weight and lower cholesterol levels. If you are new to exercise and looking for ways to help you get started then check out our “Beginner’s Guide to Exercise” blog with sample workout programs.  Additionally, if you're a smoker, quitting can dramatically improve your HDL cholesterol level. Incorporating these changes into your lifestyle can contribute to not only lowering your LDL cholesterol but also raising your HDL cholesterol levels, thereby striking a healthy balance. These changes, while may appear simple, can have a profound impact on your cholesterol levels and overall heart health. When Medication Might Be Necessary  While proactive steps such as adhering to a heart-healthy diet and an active lifestyle are vital, in certain circumstances, they may not suffice to lower cholesterol levels. If your cholesterol continues to remain high despite diligent lifestyle modifications, or if you have additional heart disease risk factors, your healthcare provider may suggest medicinal intervention. This can encompass a variety of cholesterol-lowering medications such as statins, which reduce the production of cholesterol in your liver, bile-acid-binding resins that work by binding to bile acids and reducing cholesterol, or cholesterol absorption inhibitors, which limit the absorption of dietary cholesterol. It's crucial to note that these medications are designed to complement a heart-healthy lifestyle, rather than replace it. Regular exercise and a balanced diet are still key elements to maintain alongside any medication regime. Medical treatment is often an effective way to manage cholesterol levels, but it should always be pursued under the guidance and monitoring of your healthcare provider. Therefore, maintaining open communication with your doctor about your progress, concerns, and any potential side effects is essential to ensure the most effective treatment plan for your unique health needs. Understanding Cholesterol Doctors’ visits are full of lab tests, reference ranges, and a seemly endless barrage of numbers. Comprehending these numbers is an important part of understanding the current state of our health and what we can do to help us live longer, happier lives. By routinely checking your cholesterol levels and interpreting what those numbers signify, you can implement necessary modifications to your habits or medicinal regime, ultimately decreasing your risk of cardiovascular diseases. Consider that knowledge is your most potent tool in this journey. With a deeper understanding of cholesterol, you're not just improving your well-being but also setting a foundation for a longer, healthier life. This awareness of cholesterol and its intricacies can drive you to make informed choices about your diet, physical activity, and other lifestyle aspects, allowing you to effectively manage your cholesterol levels and foster a heart-healthy life. It's not about fearing cholesterol, but rather recognizing its importance, keeping it in check, and making it work to your advantage.

For those of us looking to maintain stable blood sugar levels, navigating all of the options at a grocery store can be overwhelming, especially for those managing conditions like diabetes or aiming for optimal well-being. Adding to the complexity of shopping, not all foods marked as “healthy” are blood sugar-friendly. In this blog, we'll explore the aisles of Whole Foods and help to make shopping an easier, healthier, and less stressful task. Fresh Produce Section:  Whole Foods is renowned for its vibrant selection of fresh produce. Opt for fresh fruits and vegetables, such as: Berries (blueberries, strawberries, blackberries, raspberries) Leafy greens (kale, spinach, arugula) Okra Cruciferous vegetables (broccoli, cauliflower) Avocados Beets Citrus fruits (oranges, grapefruit) These options are rich in fiber, vitamins, and antioxidants, promoting stable blood sugar levels. Lean Proteins:  Proteins play a crucial role in managing blood sugar levels. Whole Foods offers an extensive range of lean protein sources, including: Skinless poultry Fish (salmon, tuna) Tofu and tempeh Legumes (lentils, chickpeas, black beans) Eggs Incorporate these into your meals to provide sustained energy and add to your daily protein intake (a macronutrient that many of us don’t get enough of). Whole Grains: Choose whole grains over refined grains to benefit from the added fiber and nutrients. Some blood sugar-friendly whole grains include: Quinoa Brown rice Oats (the blood sugar response to oats is very individualized, so oats may not be a blood sugar-friendly option for everyone) Barley These grains release glucose more slowly into the bloodstream, helping to maintain stable blood sugar levels. Healthy Fats:  Include sources of healthy fats in your diet for satiety and balanced nutrition. Whole Foods offers various options like: Nuts (almonds, walnuts, pistachios) Seeds (chia seeds, flaxseeds) Olive oil Fatty fish (mackerel, sardines) Avocados Eggs Healthy fats contribute to a feeling of fullness and can prevent overeating, aiding in blood sugar control. Dairy and Alternatives: For those who include dairy in their diet, choose low-fat or non-fat options. Greek Yogurt (unsweetened) Kefir (a fermented dairy product) Alternatively, explore plant-based alternatives such as almond milk or soy milk, ensuring they are unsweetened to avoid added sugars. Snack Aisle:  Whole Foods offers a variety of snacks suitable for blood sugar management: Raw nuts (unsalted) and seeds (especially pumpkin seeds) Veggie sticks with hummus Dark chocolate with a high cocoa content Sauerkraut and kimchi Opt for snacks that combine protein, fiber, and healthy fats to keep you satisfied between meals. Beverages: If you are trying a new food or indulging in a treat, grab a GOOD IDEA.  GOOD IDEA is a drink backed by over 20 years of scientific research and clinically shown to reduce post-meal blood sugar by an average of 25%.  Drink 1/3 of a can before your meal and finish the can with your food.  This lightly carbonated sparkling water comes in five flavors, making it a perfect pair to your next Whole Foods adventure. Take Away Snacks Navigating Whole Foods for blood sugar-friendly options involves making thoughtful choices across various departments. A good rule of thumb is to start by walking the perimeter of the store. The perimeter incorporates fresh produce and lean proteins. Then head toward the refrigerated section, and then finish your shopping with the remainder of the store. By focusing on fresh produce, lean proteins, whole grains, healthy fats, and mindful snacking, you can create a balanced and delicious diet that supports stable blood sugar levels. Always consult with a healthcare professional or nutritionist to tailor these recommendations to your specific dietary needs and health goals.  Happy shopping!