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December 11, 2006
Hot drinks hold off cool weather
The seasons are changing, and our craving for hot drinks rises as the temperature drops.
"The benefits of hot drinks may be mostly psychological," says Kelli Morgan, registered dietitian at Paradise Valley Hospital. "Any time you can take a cup of coffee or tea and go have five minutes to yourself, it's a stress reliever. It's a good ritual to have."
But hot drinks also warm you on cold days. They relax your throat when it's sore, she says, and relieve congestion.
Hot drinks can add nutrients to your diet, too, and they easily can be made even more nutritious, Morgan says. Here's what she and other nutrition experts suggest - and if you want to create a peaceful escape, we threw in our own ideas for what could accompany your hot drink.
Tea
Health benefits: Green and white teas are high in the powerful antioxidant EGCG, or epigallocatechin gallate. Antioxidants, which also are plentiful in fruits and vegetables, remove free radicals from the body, which, "theoretically, reduces cancer risk," Morgan says.
Nutrition boosters: Add fresh lemon for vitamin C or warmed nonfat milk for calcium. Stir in a few puréed berries.
Watch out for: Chai tea can be high in sugar and calories. Instead, add warmed nonfat milk and any combination of cardamom, cloves, nutmeg, cinnamon, coriander or ginger to plain green tea. Skip or limit the sweetener.
Coffee
Health benefits: Coffee provides antioxidants known as polyphenols, and some studies have suggested that the drink lowers the risk of Type 2 diabetes and liver cancer. But "there's really nothing healthful in coffee per se," Morgan says.
Nutrition boosters: Make it a latte or cappuccino (add one shot of espresso to a cup of hot nonfat milk) for one dairy serving.
Watch out for: Too much coffee can make you jittery and raise blood pressure temporarily. Try decaf or half-caf. Add milk for the calming effect of the calcium.
Vegetable broth
Health benefits: Antioxidant-rich vegetables deposit their nutrients in the broth, leaving health-builders such as potassium, magnesium, calcium and vitamins A, B-6 and C. There's no cholesterol, and broth is easy to digest.
Nutrition boosters: Make your own. Plop chopped celery, onion, carrots, zucchini, leeks, broccoli or any other vegetables from your crisper into a pot of water, and simmer. If the vegetable pieces are too large to swallow safely, strain the broth before serving.
Watch out for: Prepared broths can be high in sodium. Look for the kind labeled low-salt. If you use a meat-broth base for a change of pace, cool it in the refrigerator and skim off the fat before adding finely chopped vegetables.
Hot chocolate
Health benefits: Calcium in the milk is soothing and helps build strong bones, and cocoa beans are a good source of antioxidants.
Nutrition boosters: Make it with nonfat milk, which has the same amount of calcium as whole milk, and cocoa powder, which is extra-rich in antioxidants and low in sugar. Or use a sugar-free hot-chocolate mix.
Watch out for: A 16-ounce hot chocolate made with whole milk and whipped cream is 450 calories. Substitute Reddi-wip or low-cal Cool Whip, just 20 calories per dollop.
Posted by Lisa at December 11, 2006 11:39 AM
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