Artificial Sweetners...are they safe?

I know aspartame is really bad for you, especially for your adrenal system (mood, energy, etc.). Opt for splenda or even better use stevia, it's all natural and healthy. I'll see if I can find some of the articles I've read. I know they say that people who quit drinking sodas (yes even diet) lose weight just from that alone. But I know in general aspartame (most common ingredient in diet stuff) is very very bad for you. I suggest instead of Crystal Light get some inexpensive herbal teas (I recommend Celestial Seasonings, fruit varieties), mix up about 10 bags in a juice pitcher, let them sit for about 20 minutes, then remove the tea bags, add some all natural stevia (get at any grocery store that has a health food section), NOTE: liquid stevia is best because the powdered stevia doesn't mix as well. Liquid stevia is sold in most health food sections in little bottles with vials. It's really really strong, so for one drink you only need about 2 drops! Then you have an all-natural juice that's healthy and tasty instead of all the nasty chemicals put in those crystal light mixes.

I agree with Lauram, stay away from aspertame (it's in Yoplait yogurt too!). I try to LIMIT my refined sugars, but I don't worry too much about natural sugars - those found in fruits and such.

I too, recommend staying away from crystal light, and ALL sodas (either diet or regular) - they are just plain bad for you. Drink water and lots of it. I'm not sure that there is enough research yet on stevia, but it is the sweetener in my protein powder. Other than that I just try to eat healthy, clean, and natural. Eat the processed/junk stuff in tiny quantities and not every day. Exercise and things seem to work out ok.

Also, I started out on 1200 cals too, I found my lifestyle much more sustainable at 1400 cals/day and am still losing.

No, they are Not! I am on my phone so can't link articles now. But even splenda is processed with bleach. Stevia is good in small amounts and only real stevia. Truvia is highly processed.
my advice is real sugar in moderation.
emergenC drink packets make a great substitute for crystal light

Every book out there tells u sugar is the bad guy in our diet, your feeding cancer cells.....as a nurse I think u should know, or do u just ignore for ur benefit??

I've heard that artificial sweeteners are not good for you because your body doesn't know the difference between them and sugar and react similarly so not especially good for diabetics. But in my opinion substitutes are better than regular sugar since no calories. I try to drink some water flavored with lemon or lime slices in place of other no-cal drinks and limit soda to 1 per day. I'd also like to know specifically why they are not good for you tho...

This is long, but if you'd like to read it, it's from a series of articles called Nutrition 911. This is part VIII, "The Worst Food in the World"

Here's the link to the WHOLE SET of Nutrition 911. A great link to bookmark and read through in it's entirety when you have the time.

http://steve-edwards.blogspot.com/2010/05/nutrition-911-emergency-course-on-what.html

Here's the part about why Soda is not good for you...

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Nutrition 911, Part VIII: Pop Goes the Diet—The Worst Food in the World
By Steve Edwards
Since all great things come in threes (or is it celebrity deaths?), we're going to complete our sugar trilogy with a look at the worst food in the world: soda pop. Forget about brands; whether it's Coke, Dr. Pepper, or even Hansen's Natural, it's all junk. There are different degrees of "junkiness," but this is Nutrition 911, so we're sticking with the bird's-eye perspective. The taste might make you happy, but from a nutritional point of view, soda's only place in the world is to make people fat, sick, and unhappy.



Alarming statistics

In America, we drink a lot of cola (or "un-cola"). A lot. On average, we each drank 52.4 gallons in 2005, and this figure includes infants, healthy folks, prisoners, etc., meaning that the average soda drinker actually gulps (their word) more than this. Carbonated soft drinks are the biggest single caloric source in the American diet. Teenagers in particular are hooked on the stuff and get an average of 13 percent of their daily calories from "pop." If this doesn't scare you, it should. In terms of sheer amount, these statistics could be alarming if it were any one food. A proper diet should have some balance and diversity. And soda pop is the antithesis of "any food." It's bad food.

"Empty calories"

We use the term "empty calories" for foods like soda that have no place in a nutritious diet. This term is ridiculously misleading. The calories in soda are far from empty. Most of them come from sugar. In the U.S., it's nearly always high fructose corn syrup, the cheapest, most processed sugar on the market. Other ingredients include caffeine, various phosphates and acids, and artificial colorings. We'll get to their effects on the human body in a minute, but first, let's stick to the simple stuff. Per day, the average teenager consumes between 10 and 15 teaspoons of refined sugar via soda—which, according to government standards, is about their daily requirement for all foods. This means that for the average teenager, his or her soda consumption virtually eliminates his or her chances of eating a balanced diet. There's nothing empty about that.

Weird science

The soda companies are a marketing juggernaut. They spend roughly $700 million a year on media advertising alone—not to mention hundreds of millions more sponsoring events, athletes, musicians, and such. This volume of cash makes it difficult for consumers to avoid them, by design. To avoid the temptation to drink Coke, you've got to be highly principled or living in the middle of the jungle. And even then, well, I once happened upon a soda vending machine halfway up Mount Yarigatake in the Japanese Alps, and a friend traveling in Guatemala found Coke in a rural area that didn't have running water. Let's just say that soda companies are going to continue making it easy for you to find the stuff.

This type of marketing machine won't go away quietly. With the stats listed above, you could certainly put two and two together and link soda companies to the childhood (and adult) obesity epidemic that is arguably the world's most serious health crisis. Yet, while researching this article, I came across a widely published "study" stating that "soft drink consumption has no effect on childhood obesity." Suspicious from the get-go (the word "no" being a huge red flag), it didn't take me long to find this statement: "The research paper was supported by an unrestricted gift from the American Beverage Association." Bingo. Remember those Phillip Morris tobacco "studies" that promised a long and healthy life from chain smoking?

What makes it so bad?

Besides the simple caloric trade-off, sodas are formulated to give you a rush. The sugar is mixed with phosphates designed to speed it into your system. It's so good, in fact, that many cyclists prefer Coca-Cola to specific sports food when they need a sugar rush near the end of races. And while a sugar rush is a good thing when you're trying to exceed your anaerobic threshold and you're out of blood glycogen (never mind if you don't know what this is), it's a bad thing whenever you're not, which even for a competitive cyclist is 99.9 percent of the time.

Beyond the simple sugar rush, these acids and phosphates alter your body's pH levels and inhibit the absorption of other nutrients. Then there are the effects of certain artificial coloring agents. For example, yellow #5, commonly used in soft drinks, has been linked to attention deficit disorder, hives, asthma, and other allergic reactions in some children.

Then there is the nutrient trade-off to consider. A person who drinks one Big Gulp per day must go to great lengths to maintain a balanced diet. Otherwise, they will almost certainly be deficient in numerous vitamins, minerals, dietary fiber, and essential fatty or amino acids—none of which is found in soda. For this reason, soda is often linked to type 2 diabetes, osteoporosis, dental erosion, and a higher risk of kidney stones and heart disease. And that's just a start. There's plenty of less scientific data linking soda to poor scholastic habits, which we'll get to in a later class.

Diet sodas and juices

In an attempt to become thought of as healthier, soda companies have diversified into non-carbonated beverages and diet sodas. While these are an improvement in some ways, they are hardly a solution to the problem.

First off, most juices and other caloric non-soda alternatives are mainly just sugar and water without the carbonation. A quick label comparison between a commercial orange juice and a Mountain Dew would show a similar "bottom line" with regards to calories and sugar. The only improvement would be the lack of the non-caloric offenders.

But that's no small matter, as the true effects of these ingredients have not been thoroughly studied. Despite their no-calorie status, diet sodas have been linked to assorted illnesses. Recent studies have backed up my more anecdotal evidence that I've yet to have a client not lose weight by kicking diet soda. Granted, all of my clients drank an excessive amount, but regardless, there is little doubt that the pH balance of diet sodas hinders the body's ability to absorb nutrients, and that just may be the tip of the non-caloric iceberg.

A large-scale study in 2007 showed that men and women who had more than one diet soda a day were 31 percent more likely to be obese and 25 percent more likely to have both high triglycerides and blood sugar, and they had a 50 percent greater risk of developing metabolic syndrome. Never mind if you don't know what metabolic syndrome is. Just trust me when I tell you that you don't want it.

How can you help?

In my world, soft drinks would come with the same type of regulatory language as cigarettes and booze, at least. Actually, in my world, we'd all be educated and wouldn't require this language at all, but that's Politics 911, not Nutrition 911. Anyway, here are five ways you can help educate the public about the dangers of soda, according to the Center for Science in the Public Interest. Contact your local government officials and/or the Food and Drug Administration (FDA) and suggest that:

National and local governments should require chain restaurants to declare the calorie content of soft drinks and all other items on menus and menu boards.
The FDA should require labels on non-diet soft drinks to state that frequent consumption of those drinks promotes obesity, diabetes, tooth decay, osteoporosis, and other health problems.
Local, state, and federal governments should provide water fountains in schools, government buildings, parks, and other public spaces.
School systems and other organizations catering to children should stop selling soft drinks (as well as candy and other junk foods) in hallways, shops, and cafeterias.
State and local governments should consider levying small taxes on soft drinks, with the revenues earmarked for promoting health and fitness. A national 2-cent tax on a can of soda pop would raise $3 billion annually.
Are you scared yet? You should be. Or you could just stop drinking soda. Sounds so simple, doesn't it? That's all the time we have this week.

BUMP