Red Bull, Monster, and Rockstar dominate the energy drink market, while sales of Full Throttle, Amp, NOS and others continue to climb. Energy shots are also hot, including 5-hour Energy and similar products. What’s the attraction? Caffeine, of course. An energy drink is defined as any beverage that acts as a physical and mental stimulant. Popular especially among young adults and teenagers, they seem to be the perfect pick-me-up, yet health experts and organizations have cautioned against them. Below are the top 5 concerns.
1. Caffeine content is between 80 and 300 mg, depending on the product and size. Research shows an intake of up to 400 mg daily by healthy adults does not produce negative side effects, but as little as 100 mg can cause high blood pressure in adolescents. Energy drinks often contain additional stimulants such as guarana, and many people consume more than one serving daily, or include other caffeine sources such as coffee and soda. That adds up to a lot of jolts! Why does this matter? Caffeine is dehydrating, making it a poor choice during warm weather when water needs are higher, especially for anyone who is physically active. These products are different from sports drinks, which do provide hydration and are better summer beverage choices. 2. Other negative reactions frequently reported range from dizziness, headaches, and depression to nausea, abdominal pain, vomiting, and diarrhea. More serious side effects include high blood pressure, high heart rate, hyperventilation, convulsions, tremors, involuntary muscle contractions, paralysis, and even death. 3. Many energy drinks and shots are marketed as dietary supplements, and are therefore not regulated by the FDA. That means they may contain ingredients in unsafe amounts or ones that have not been tested. For example, there is insufficient research to establish the safety of carnitine, ginseng, and taurine, common additives in popular energy drinks and shots. 4. Energy drinks are dangerous when combined with alcohol. First, both are diuretics, increasing the risk of dehydration and heart problems. Second, combining the two can make people believe they are sober so they are more likely to drink more alcohol, drive drunk, and misjudge their capabilities, even though their reaction time and judgement are highly impaired. 5. They can make a deadly combination with Adderall, a medication used to treat attention deficit hyperactivity disorder (ADHD). Unfortunately, young people may be taking Adderall without a prescription and thus, no medical supervision. With its mixture of stimulants, Adderall is not intended to be taken with other stimulants such as those found in energy products. According to Dr. Barry Braun, head of CSU’s department of Health and Exercise Science, Adderall plus exercise, energy drinks, and hot weather can be harmful. His studies of young adults showed that Adderall and exercise resulted in elevated heart rate and blood pressure, which when mixed with caffeine and hot weather can add up to a dangerous combination. If you are thinking about using energy drinks, limit them, and consult your health care provider to make sure you do not have an underlying medical condition that could worsen as a result of using them. *** As seen in the Fort Collins Coloradoan ***
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As National Soy Food Month winds up, I would like to follow up last month’s discussion on soy, this time focusing on women. It can be difficult to keep up with the facts when soy is recommended to fight hot flashes one day and the next it is decried as causing cancer. Let’s look at some common questions.
Is soy nutritious? Whole soy foods, including soy beans, edamame, tofu, tempeh, and soy milk contain a variety of phytochemicals and antioxidants that work to protect against heart disease, some cancers, and type 2 diabetes. Soy is also high in protein and fiber, has a variety of both vitamins and minerals, contains healthy fats, and is relatively low in calories. Does soy cause breast cancer? Natural soy foods contain isoflavones, which are similar to estrogen; thus my clients often think soy will raise their risk for hormone-sensitive cancer, such as breast cancer. Studies exploring the relationship between soy intake and breast cancer have been mixed, but recent research suggests soy does not promote the development or progression of breast cancer. According to the American Institute for Cancer Research, consumption of soy among breast cancer survivors, at levels of 1 to 2 serving per day, did not increase their risk for poorer outcomes. Is soy good or bad for the heart? Research on soy and heart health is promising. There is evidence that soy lowers LDL (bad) cholesterol slightly, and soy’s fiber and antioxidants are heart healthy. Consider a soy-based meal once a week in place of meat, but use caution with meat alternatives such as soy crumbles, burgers, or sausage, as these often have a lot of added salt. Can soy prevent hot flashes and other symptoms that occur after menopause? Because soybeans have isoflavones, it seems logical they would relieve symptoms caused by low levels of estrogen in the body. Thus, soy has been studied as a treatment for hot flashes, with inconclusive results. While some research found fewer hot flashes and night sweats in women who consumed soy, others found equal results with a placebo. While the jury is still out, I advise against soy supplements or overconsumption, but instead recommend a moderate intake for its other health benefits. *** As seen in the Fort Collins Coloradoan *** Recently, a friend called my husband to inquire about the risks for men in consuming too much soy milk. He had read an article which described how one individual’s plight led him down the path of breast enlargement, and was concerned. This question caused me to want to explore soy milk in greater detail.
Gynecomastia, or the growth of abnormally large breasts in males, is caused by a change in hormone levels and how the body responds to them. Possible contributing factors include aging (1 in 4 men over the age of 50); alcohol, steroid or marijuana use; plant oils such as lavender; and some medications and medical treatments. The change in hormone levels has also been attributed to dietary soy, although there is little in the scientific literature to support this idea. The reason for the proposed link lies in the structure of soy. Soy contains isoflavones which are converted in the body to phytoestrogens, similar to human estrogen that occurs naturally in both men and women. Theoretically, a high isoflavone intake could stimulate production of estrogen and decrease production of testosterone, with one result being enlarged breast tissue. A publication in 2008 told the story of a man who developed large breasts due to the consumption of soy milk, and was further circulated in blog posts urging men to avoid all soy sources. What is often lost in the telling is the amount of soy milk consumed: 3 quarts (12 cups) every day! Remember what I have told you about moderation. So, is soy beneficial and safe for men? On the one hand, whole soy foods (soybeans vs. foods with added soy protein isolate) are high in fiber and protein while low in saturated fat. They show potential to protect against prostate cancer, and fears about lowered fertility and increased female features have not held up in research studies. On the other hand, the long-term safety of high doses of soy isoflavones is not yet known and long-term studies are needed. Beware sports products and snack bars, as many of them contain soy to boost protein content, and it is easy to get too much; limit to one per day, if any. Stick with 1 to 2 servings of whole soy foods (1 serving = 1 cup soy milk, ½ cup cooked soy beans, ½ cup edamame, 1 ounce soy nuts or 2 ounce tofu). Avoid soy supplements. Most experts advise against supplementing with soy until more research is conducted. Besides, fewer than 25% of soy supplements have been found to contain what the label indicates, and supplement safety is not tested. Now that I’ve started the soy discussion, stay tuned for the next article in this series as I discuss the pros and cons for women, then compare soy products to similar non-soy products such as milks and meat substitutes. *** As seen in the Fort Collins Coloradoan *** Use your search engine or explore a local bookstore, and you’ll find a wide variety of anti-inflammatory diet books. This eating approach is promoted to reduce everything from heart disease to asthma, and often requires you to make drastic changes in your eating pattern. What if you could make a few easy modifications that had a significant impact to your health?
It is helpful to understand inflammation and its effects in your body. Inflammation occurs as a protective response to injury; this is a normal immune response and part of our healing process. Unfortunately, chronic inflammation occurs when the response continues and begins damaging healthy tissues, arteries, or joints, and can result in increased risk for health issues such as insulin resistance, type 2 diabetes, arthritis, cancer, digestive disease, lupus, and cardiovascular disease. There is also current research supporting the idea that inflammation of the brain contributes to plaque buildup and memory problems, increasing the risk of Alzheimer’s disease. Lifestyle factors that can aggravate inflammation include high blood pressure, excess weight, stress, smoking, and of course, diet. An anti-inflammatory diet, or nutrition plan, consists of whole foods high in antioxidants, dietary fiber, and beneficial fats. Here is what it should include:
It is also important to reduce dietary factors that make inflammation worse. These include refined carbohydrates, added sugars, sodium, trans fats, saturated fats, processed meat, and omega 6 fats found in vegetable oils, salad dressings and processed foods. So, about those few easy changes I mentioned earlier.
Try a simple change each week and eventually you’ll be eating an anti-inflammatory diet! *** As seen in the Fort Collins Coloradoan *** Vitamin D is often called the sunshine vitamin and the key to healthy bones. While these are true attributes, they only tell part of the story. In fact, most people do not get enough vitamin D from the sun, and the consequences go way beyond your bones.
The role of Vitamin D in bone health is proven. This vitamin is critical in assuring the absorption of calcium in the digestive tract as well as into bones. It is needed for ongoing bone growth and remodeling, which occur in both children and adults. Early signs of inadequate vitamin D intake include bone pain and muscle weakness, symptoms that may be ignored or attributed to other causes. Along with calcium, vitamin D protects against the thin, brittle and misshapen bones of rickets, osteoporosis and osteopenia. While research is inconclusive regarding the specific relationship between vitamin D and other health outcomes, a growing body of evidence shows it is involved in the prevention and treatment of diabetes, glucose intolerance, high blood pressure, and multiple sclerosis. It also plays a role in inflammation, immune response, cell growth, neuromuscular function, muscle metabolism and cardiovascular disease. These associations point to a need to pay attention to getting enough vitamin D, whether through sunlight, diet, or fortification. Sunlight does enable the body to convert inactive vitamin D to its active form, D3, in the body via the liver and kidneys. Unfortunately, cloud cover, shade, pollution, glass windows, and sunscreen all block vitamin-D producing UV rays. Individuals with dark skin, head coverings, and limited time outdoors are particularly unlikely to obtain adequate vitamin D from sunlight. Additionally, it is strongly suggested that the risk of skin cancer overrides the benefit you would receive from additional sun exposure. Instead, dietary and supplemental vitamin D sources are more viable options. This nutrient is found naturally in only a few dietary sources, including fatty fish, fish liver oil, and egg yolks. It is also found in fortified milk, orange juice, and breakfast cereal. Be sure to check food labels and aim for the Recommended Dietary Allowance most days; this is 600 international units (IUs) for ages 1 to 70 years, and 800 IU’s for anyone over the age of 70. Many people may need a vitamin D supplement. If you do not get enough vitamin D from your diet, are elderly or obese, or have had gastric bypass surgery, you should consider supplementing with D3, as should anyone with inflammatory bowel disease, celiac disease, cystic fibrosis, or liver disease. Check with your healthcare provider about any potential negative interactions with medications. For healthy bones and a healthy body, pay attention to vitamin D. Make it part of an overall balanced diet and stay physically active, which will benefit you in innumerable ways. *** As seen in the Fort Collins Coloradoan *** If you are like most Americans, you eat one third of your calories away from home. This includes meals at restaurants, snacks from vending machines, drinks at coffee shops, and foods from convenience stores. With weight loss being the most popular New Year’s resolution in this country, the Food and Drug Administration’s new calorie labeling rules may come in handy.
The first rule requires restaurants to provide calorie and other nutrition information for standard menu items, including self-serve food. This rule also applies to food trucks, movie theaters, pizza places and amusement parks, as long as the company has at least 20 locations. The second rule requires calorie information for food sold from vending machines, helping consumers to see the often high calorie level in relatively small portions. Alcoholic beverages will get visibility as well. You might not realize your pre-dinner cocktail has more calories than your meal; now you will at least have the facts to make informed decisions. Allowing consumers to make informed decisions is the whole purpose of these new rules. If you want to balance your calories throughout the day to maintain a healthy weight, prevent or manage a chronic condition (think diabetes or heart disease) or ensure you are getting the right fuel for an active lifestyle, the new labels will be both informative and motivating. Let’s take an example. An average meal at a sit-down restaurant contains over 800 calories, while a typical drink contains 200 calories. To put the numbers into context, consider:
If you are an active adult male, that restaurant meal and drink adds up to half of your daily calories. If you are an inactive adult female, the meal provides almost 70% of your daily calorie needs. These are the kind of numbers you need to know in order to avoid taking in extra calories day after day. Obviously there is a great deal of variability depending on your age, gender, size, and activity level, and many computer sites and phone apps exist to help you calculate your specific needs. But as a general rule of thumb, menus and menu boards will state that 2,000 calories a day is the average recommendation. Based on this, use the new labels to guide you in distributing your calories into 500-600 calories per meal (breakfast, lunch and dinner) and 100-200 calories per snack (mid-morning and mid-afternoon). Using these numbers on a practical level, you may decide to omit your morning coffee drink, or keep the coffee drink and forgo the soda with lunch; eat just one pastry out of a package of two; eat a smaller portion of pasta; take ½ of your restaurant meal home for leftovers; skip the vending machine cookies; or order a small burger instead of a value meal. While some chain restaurants already post their calorie counts, the law makes it mandatory for the rest to post by December 2015. In the meantime, use your best judgment to decrease your portion sizes along with your health risk and waistline. *** As seen in the Fort Collins Coloradoan *** As you may know, November is National Diabetes Month. If you are one of the estimated 29 million Americans with diabetes, or one of the 86 million Americans with prediabetes, you may be wondering how to enjoy one of the most food-laden holidays of the year. Fortunately, you can have your pie and eat it, too.
Do not feel like you have to create a whole new Thanksgiving meal or special diabetic side dishes for those with diabetes. It is a myth that people with diabetes have to follow a special diet. In fact, a healthful diabetes diet is the same healthful diet we should all eat: lean proteins, whole grains, low fat dairy, whole fruit, healthy fats, and lots of non-starchy vegetables. A little less sugar and processed carbohydrates would benefit us all, even at this time of year. You can still enjoy the traditional turkey, gravy and accompaniments by using these tips to make the holiday lighter and more festive for everyone.
For more insight into controlling your diabetes without it controlling you, watch for the Kendall Anderson Nutrition Center’s upcoming Dining with Diabetes program. In the meantime, Happy Thanksgiving! *** As seen in the Fort Collins Coloradoan *** With autumn’s arrival and National Apple Month right around the corner, this is a great time to brush up on our apple facts.
Archeologists have discovered signs that humans ate apples as far back as 6500 B.C., and this fruit has a long history throughout the world. At least 100 varieties of apples are grown commercially in the United States, with over 2,500 varieties grown throughout 50 states for individual enjoyment. Apples can be found in many shades of red, yellow, and green, with a variety of textures and tastes. I have to admit I am surprised when people say they do not like apples. It may be because most people have only tasted one or two of the most popular varieties. If you do not like the sweetness of a Red Delicious or the tartness of a Granny Smith, you may like the more complex flavors of a Braeburn, Fuji, or Gala. Texture is also important, ranging from the tender Jonathan and McIntosh to the firmer Honeycrisp and Cameo varieties. Better yet, expand your repertoire to include heirloom varieties, especially Colorado grown. The flavors and quality will surprise and please even the pickiest eaters, and the more we buy the heirloom varieties, the more available they will become. The phrase “an apple a day keeps the doctor away” has a lot of truth to it. From a nutrition and health standpoint, what’s not to love? Apples are high in water content and a good source of fiber, vitamin c, antioxidants, and polyphenols. In historic periods of typhoid epidemics, patients were encouraged to drink water mixed with apple cider. In Ayurveda medicine, apples are praised for warming the body as it prepares to transition from summer to fall. They are also believed to cleanse the liver, regulate digestion, and clean the tongue. Western medicine concurs; studies indicate apples may be beneficial in the prevention and management of high blood sugar, inflammation, asthma, cardiovascular disease, cancer, and nerve and eye disorders. Furthermore, healthy adults have been observed to eat fewer calories at a meal after they eat a medium sized apple. While I am not recommending a diet of apples to the exclusion of other fruits and vegetables, it is worth considering a daily habit. Apples are versatile. Raw slices go well with cheese, nuts, or turkey slices, while apples cooked with cinnamon and cloves provide a warm breakfast or dessert. This fruit can also be chopped into salads, stews, and quick breads, or used to create all natural applesauce and apple butter. If you want to keep them sliced for snacking, prevent browning by sprinkling with lemon or pineapple juice. You can also enjoy them year round; find extensive suggestions for preserving them at http://www.ext.colostate.edu/index.html What about apple juice? One hundred percent fruit juice is better than soda or juice drinks, but still full of natural sugar and calories without the fiber. A whole fresh fruit is a much better pick. Enjoy your apples, and see you at the orchard! *** As seen in the Fort Collins Coloradoan *** With students heading back to school, fall sports are in full swing. In addition to training, eating right, and getting enough sleep, a significant key to health and performance is staying hydrated. However, the recent tragic death of a teenage athlete is an important reminder that you can get too much of a good thing.
Hydration means having adequate fluids in the body to be able to sweat, circulate blood, lubricate joints and transport oxygen and nutrients throughout the body. Overhydration, or water intoxication, means the body has taken in too much water. Also called hyponatremia (low sodium in the bloodstream), overhydration occurs when someone drinks too much water in a short period of time, so that other nutrients, especially sodium, become too diluted to function properly. It may lead to muscle spasms, stomach and leg cramps, nausea, vomiting, weakness, confusion, and even death. Dehydration is more common than overhydration. Dehydration means the body is losing more fluids than it is taking in, and often leads to muscle fatigue, loss of coordination, excessive body temperature, cramps, and decreased performance. Athletes are more likely to become dehydrated if they drink coffee, soda or energy drinks throughout the day. The trick for both teens and adults is to take in the right amount of fluids to avoid dehydration but without going overboard. Limit fluid intake to 1 quart per hour (or 1 liter per hour) and follow these tips for optimal hydration for both teen and adult athletes. Drink throughout the day. Start exercise already adequately hydrated by drinking, on average, 8 cups of water every day. Thirst is not a good indicator of how hydrated you are; instead, drink before you are thirsty. It helps to have a goal of drinking one water bottle (for example, 24 ounces) by lunchtime and another by the final school bell. A good way to make sure the body is hydrated is by paying attention to urine, which should be a pale yellow color. Before exercise, drink 8-12 ounces 15 minutes before your activity. This may be water or a sports drink. If this is a new habit and causes an upset stomach, start with just 2 ounces 15 minutes before exercise and gradually add 1 ounce to this intake every 2-3 days until you reach 8 ounces. During exercise, sports and exercise experts recommend 3-8 ounces every 15-20 minutes. If you are exercising less than 60 minutes, this should just be water. If you are exercising more than 60 minutes, this should be a sports drink. In truth, many athletes either do not want to drink every 15-20 minutes, do not want to carry fluids with them, or are not given the opportunity. If this is the case, it is even more important to start your exercise session already hydrated. After exercise, athletes need to drink 20-24 ounces of water or sports drink for every pound lost. If you do not want to weigh, a good rule of thumb is to drink that 20-24 ounces then continue to hydrate for the next 24 hours by maintaining pale urine. Everyone has different sweat rates and sweat electrolyte contents, so experiment to figure out what works best for you. With common sense and a hydration plan, athletes can achieve their optimal performance and stay healthy at the same time. *** As seen in the Fort Collins Coloradoan *** If you are looking for the fountain of youth, look no further than your vegetable patch… or grocery store, farmers’ market, or road side stand. This amazing food group is full of natural antioxidants, vitamins, minerals and fiber, all of which boost your health. Ample research points to their abilities to protect you against heart disease, stroke, high blood pressure, and some types of cancer. They are beneficial for your eyes and digestion, and they can help you maintain (or lose) weight.
Despite this evidence, many Americans report consuming less than ½ cup of vegetables per day. Compare that to recommendations which, depending on gender and age, range from 2 to 3 cups of vegetables daily. If you are physically active (and I hope you are), you need even more. That may seem like a lot but it is really not that difficult. The reasons given most often for not eating vegetables are expense, taste, not knowing how serve them and time. Try these tips! Expense. Be sure to buy vegetables in season and on sale. I also challenge you to make a few changes that prioritize your health. For example, cutting out just one specialty coffee drink, a box of brand name cereal, and a candy bar each week can allow enough for that fresh asparagus and red pepper you’ve been thinking about trying. Taste. Many people find vegetables boring or bland, which is no surprise if they are on the table either boiled or served with the same tired salad dressing every day. Try a variety of cooking methods (steamed, grilled, roasted) as long as they are not overcooked. Mix it up with raw vegetables such as pepper slices, cauliflower, and cucumbers with a guacamole or hummus dip. Also, think about shapes and sizes – someone who is not interested in carrot sticks may enjoy carrots cut like coins. A zucchini cut like a pickle spear may be more appealing than zucchini slices. How to serve vegetables. Clients often ask what vegetables to eat and in what form. The best answer is to eat a variety from each of the subgroups: dark green, red and orange, beans and peas, and other vegetables, which include everything from A (artichokes) to Z (zucchini). It is important to consider a variety of colors: make salads bright with spinach, beets, and mushrooms; stir fry yellow peppers with broccoli and cabbage; serve a side dish of grilled sweet potatoes, onions, and eggplant. You might even try blending them into a smoothie or baking them into breads. Time. Finding the time to prepare vegetables may be easier than you think. Wash and chop raw veggies as soon as you bring them home, and store them in the refrigerator in clear containers and bags so you don’t forget they are there. Consider prepping for dinner in the morning, and consider making enough for dinner so that there will be leftovers for tomorrow’s lunch. There are many good reasons to eat your vegetables. They should be a daily staple, and eating a variety - of colors, shapes, textures, temperatures, and tastes - will keep them enjoyable. *** As seen in the Fort Collins Coloradoan *** |
Melissa Wdowik, PhD, RDN, LDN, FANDis a nutrition educator with over 20 years experience as a college professor, nutrition coach, presenter and writer, as well as a nutrition consultant and founding director of the Kendall Reagan Nutrition Center. Blog Categories
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February 2018
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