"Action on Sugar" 2016 survey on high street hot drinks found that a large portion of them contained shocking amounts of sugar. The recommended daily amount of free sugar  for over 11 years old  is 7 teaspoons.

Starbucks White Chocolate Mocha Coconut Venti: 20 teaspoons
Costa Coffee Chai Latte Massima: 20 teaspoons
KFC Mocha: 15 teaspoons
Caffe Nero: Caramellita: 13 teaspoons 
Eat Matcha Latte Big: 11 teaspoons 
Mac Donalds Mocha Large: 11 teaspoons
Greggs Mocha Large: 11 teaspoons
 Some of these drinks may contain naturally occurring milk sugar lactose which is not a free sugar

If you hesitate in a restaurant between starter or pudding, you may need to consider as well your glass of wine… 
Sugar tax on soft drinks is a great initiative to tackle childhood obesity, but do adults know the sugar content of  their alcoholic drinks?
Adults in Europe get more of their calories from alcohol than from sugary drinks; if we want to reduce obesity should consumers not be aware of the calories content of their drinks?
Did you know that:

• 1 pint of beer contains 180 Kcal, the same as a slice of pizza
• 1 large glass of wine contains 200 Kcal, the same as a doughnut
  ​or 4 mini sausage rolls
• 1 vodka tonic contains 120 Kcal
• alcopop contains 140 Kcal

If you want to calculate your alcohol daily calorie intake check this:

​Lack of sleep, disturbed sleep and irregularity in sleep/wake patterns are associated with obesity, sub-optimal glucose metabolism and increased fat storage. In short, when we sleep  less than 7 hours, not only do we tend to choose larger portion sizes, but we also tend to crave more sugary and starchy carbohydrates foods, on average our calorie intake increases by 350kcal to 500kcal/day as our brain finds it harder to control our cravings due to imbalances in our hunger and satiety hormones, at the end of the week this may accumulate to 3500 kcal.
Tips to improve your sleep:
Do:

• 1. Go to bed and get up at the same time each day. 
• 2. Get regular exercise, preferably in the morning. There is good evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. 
• 3. Get daily exposure to outdoor light, i/e have a walk at lunchtime.
• 4. Have a dinner rich in tryptophan (i/e egg, turkey, tofu, salmon, cheese, nuts and seeds) combined with carbohydrates (pasta, rice, oats, bread) to boost your serotonin levels
• 5. Keep the temperature in your bedroom on the cool side 
• 6. Keep the bedroom dark to facilitate sleep (this increases production of melatonin (the sleep hormone). 
• 7. Remove electrical devices (radios, cell phones, multiple outlet connectors) from around your head when you sleep. Electromagnetic fields have been found to reduce melatonin levels.
• 8. Turn off television and computer 1 hour before bedtime. This will reduce your blue light exposure. Dim the light of your digital devices if you need to use them before bedtime.
• 9. Use a relaxation exercise just before going to sleep (e.g., muscle relaxation, imagery, massage, warm bath, etc.) or read a book. 

 
Don't:  

• 1. Have caffeine in the evening (coffee, many teas, chocolate, some sodas, etc.) 
• 2. Watch television or  use your tablets in bed. 
• 3. Use alcohol to help you sleep. 
• 4. Go to bed too hungry or too full. 
• 5. Take daytime naps especially after 3.00pm and over 20mn.