Holly on Health » nutrition

Know what’s fueling your energy: info about energy drinks for young adults

hollyonhealth — Mon, 16 Apr 2012 14:36:55 +0000

College students are no strangers to energy drinks. The flashy cans of Red Bull, Monster and Rockstar are marketed to young adults who often need a quick jolt of energy to maintain their active lifestyle. The drinks are advertised to boost energy, improve concentration and increase metabolism, which may sound like a perfect beverage for a young adult on the go. New studies published over the past several years, however, reveal the possible dangers and misconceptions of energy drinks, particularly for teens and young adults.

Energy drinks are the fastest-growing beverage product in the United States. In fact, spending on energy drinks is up 700 percent from 2000, when these drinks were just hitting the market. Aggressive marketing has helped to create this $3.5 billion industry where teens and young adults are estimated to account for $2.3 billion of drink sales. According to self-reported surveys, 30-50 percent of adolescents and young adults consume energy drinks.

Unlike soda, the Food and Drug Administration does not regulate the caffeine content of energy drinks because it considers these drinks “dietary supplements” rather than foods. Because of that distinction, the FDA does not require caffeine content and warnings alerting consumers of the dangers related to excessive consumption on the labels. The FDA has regulated the caffeine content of soda to 65 mg per 12-ounce drink. Coca-Cola Classic, for example, contains 23 mg per 8-ounce drink. Energy drinks, on the other hand, may contain anywhere from 80 to 300 mg for an 8-ounce drink. Some energy drinks are only sold in 16 or 24-ounce sizes, however, making the caffeine consumption for one energy drink drastically higher.

Caffeine is not the only stimulating ingredient in these energy drinks. Many drinks have what they call their “energy blends” that contain ingredients such as taurine, ginseng and guarana. The added effects of these supplemental ingredients further increase the stimulating effects of the drink.

Young adults, especially college students, are often attracted to these energy drinks because of their perceived benefits, such as improved memory, alertness and physical endurance. Many, however, are unaware of the health risks involved with high levels of caffeine consumption. In fact, emergency room visits because of caffeine intoxication have drastically increased in the last decade, from approximately 1,000 in 2005 to 16,000 in 2008. Serious effects of caffeine intoxication may include seizures, heart arrhythmias, strokes, heart attacks and even death. People with pre-existing conditions such as heart disease, high blood pressure, diabetes, seizure disorders and thyroid disease should not use stimulants such as energy drinks because of an increased risk of these serious side effects.

When used in moderation, however, caffeine content less than 300 mg is safe for most consumers. Because the FDA does not regulate energy drinks, and because they contain ingredients that cause additive effects to caffeine, however, determining how much caffeine you’re actually consuming can be difficult. This confusion is further complicated by packaging of energy drinks in cans often containing up to 2-3 servings.

Though energy drinks may initially give that jolt of energy, consumers eventually experience a crash in energy once the effects have worn off. Furthermore, frequent consumers require increased levels of caffeine to receive the same energy high. Withdrawal effects such as headaches, fatigue and depressed mood may also occur with end of your habit.

It is important to note that studies have been unsuccessful in proving that energy drinks are more effective in increasing energy levels or improving cognitive function than traditional caffeinated drinks such as sodas, tea or coffee. Instead of reaching for caffeine loaded energy drinks consider visiting a local coffee shop for a more traditional jolt of energy.

As seen in The Tulane Hullabaloo, 3/23/2012

National Eating Disorders Awareness Week: Disordered eating habits affect 50% or more of college students

hollyonhealth — Fri, 02 Mar 2012 17:14:53 +0000

As seen in Tulane Hulaballoo, 3/2/2012

The above photo, from the New York Times: “Isabelle Caro, a French model and actress who became the international face of anorexia when she allowed her ravaged body to be photographed nude for an Italian advertising campaign to raise awareness about the disease, died on Nov. 17. She was 28.”

Feb. 26 to March 3 marks National Eating Disorders Awareness Week. More than 10 million men and women in the United States have battled eating disorders such as anorexia and bulimia, and millions more suffer from binge eating disorder. The peak onset of eating disorders occurs during puberty and the late teen and early adult years. Eating disorders, however, are now being documented in children as young as kindergarten as well as older adults. This week serves as an opportunity to raise awareness for these potentially life threatening disorders, and reduce the stigma over receiving treatment.

Eating disorders are troublingly common in the college population, with disordered eating habits affecting 50 percent or more of college students. Furthermore, evidence has shown that up to one in three dieters progress to some form of disordered eating. “Disordered eating” includes a wide-range of abnormal eating behaviors, including several of the behaviors seen in anorexia or bulimia. Though disordered eating itself may not meet all the criteria for the full-blown disease state of anorexia or bulimia, disordered eating can certainly lead to these serious medical conditions. It can also have general negative effects on a person’s overall emotional, social and physical health.

The differentiations of the three main eating disorders can be confusing. Anorexia Nervosa is characterized by self-starvation and excessive weight loss by extreme restriction of caloric intake. Anorexics don’t allow themselves to maintain a minimally normal body weight for their height (BMI < 18.5), have an intense fear of weight gain and feel “fat” despite dramatic weight loss. Female anorexics often stop having a menstrual cycle.

Bulimia Nervosa is characterized by a cycle of binge eating followed by purging, often through self-induced vomiting, laxative or diuretic use, excessive exercise or fasting. Binge eating is defined as eating large amounts of food in short periods, often beyond the point of comfortable fullness. Symptoms include repeated episodes of binging and purging, feeling out of control during a binge, frequent dieting and an excessive concern with body weight and shape. Bulimics are often a normal body weight.

Binge eating disorder is characterized as uncontrolled, impulsive or continuous eating beyond the point of fullness. Unlike bulimia, there is no purging after binging. Binge-eaters, however, may go on repetitive and sporadic fasts or diets and often have feelings of shame or self-hatred following a binge. Their body weight can range anywhere from normal to morbidly obese.

Contrary to many perceptions, eating disorders are not “female” diseases. In fact, a 2007 Harvard study on eating disorders indicated that more men suffer from eating disorders than previously thought and is on the rise. In this study, men represented 25 percent of those suffering from anorexia or bulimia and 40 percent of those suffering from binge eating disorder.

Though the symptoms of eating disorders are similar in male and females, the mentality behind the disordered eating behaviors differ. Women often develop eating disorders from an obsession with “thinness,” while men are in pursuit of the “six-pack abs” and ripped muscles.

Eating disorders in men are often complicated by stigma. Men often refuse or hesitate to seek help for eating disorders because of the perception that eating disorders are feminine, though thankfully, this general perception is changing. Eating disorders often go unrecognized by parents, coaches or friends and even by the man himself because of the unawareness of the prevalence and symptoms of eating disorders in men.

Eating disorders are life threatening and require treatment. People with disordered eating habits are encouraged to seek treatment because many of these behaviors have the serious potential to progress to an eating disorder. Treatment can include therapy, nutritional counseling, medication and in severe cases, hospitalization. The Tulane Student Health Center offers dieticians and counselors who specialize in eating disorder treatment.

A great opportunity to volunteer and improve public health education in New Orleans!

hollyonhealth — Sat, 11 Feb 2012 17:11:51 +0000

Hey Health Nuts!

Are you experienced in health education, nutrition or culinary arts?

Are you motivated to help reduce obesity and hunger in New Orleans?

Be a Part of Shopping Matters®

Come help the Edna Pilsbury WIC clinic lead grocery store shopping tours and teach families key shopping skills like buying fruits and vegetables on a budget, comparing unit prices, reading food labels and identifying whole grains.

To learn more about the program or sign up to be a tour facilitator email Davita Petty at dpetty@tulane.edu

For many people, it can sometimes be a struggle to maintain a routine of healthy eating (we definitely experience this first-hand in New Orleans!). The first step of eating healthy is learning how to shop for healthy foods at the grocery store. This can be especially difficult and overwhelming if a person has never been taught healthy shopping habits, is trying to provide for a family, and is shopping on a tight budget. Studies have shown that learning how to find good value foods at a good price has the effect of “improving sense of self-control, self-esteem, and empowerment” in regard to food shopping (Webber, 2010). Furthermore, shoppers with this opportunistic outlook increase their fruit and vegetable intake, especially when given incentives such as food vouchers through programs such as WIC (Herman, 2006).

If you are reading this blog, you are probably personally interested and actively learning about living a healthy lifestyle. Why not give back to the community by becoming involved in a program that spreads the knowledge of healthy shopping and cooking habits? I encourage anyone interested in volunteering in New Orleans to contact Davita Petty (dpetty@tulane.edu) and become involved in this organization! You will learn how to teach New Orleans families to shop for healthy foods on a budget through the WIC program. You will probably learn a lot about healthy shopping for yourself too!

Resources:

Shopping Matters Website: http://join.strength.org/site/PageNavigator/SOS/SOS_ofl_shoppingmatters_home

Herman, D. R., Harrison, G. G., & Jenks, E. (2006). Choices made by low-income women provided with an economic supplement for fresh fruit and vegetable purchase. Journal of the American Dietetic Association, 106, 740–744.

Webber, C.B., Sobal J., Dollahite, J.S. (2010). Shopping for fruits and vegetables. Food and retail qualities of importance to low-income households at the grocery store. Appetite, 54, 297-303.

Vegetarianism can be a good option, but it takes some planning

hollyonhealth — Sat, 11 Feb 2012 15:26:25 +0000

As seen in the Tulane Hullabaloo, 2/3/2012

Unlike fad diets that come and go, vegetarianism has always been visible in our society. Though vegetarianism has not been traditionally popular in our standard American diet, the plant-based diet that was once a foreign concept to many carnivorous Americans has grown in popularity in recent years. Even in a foodie paradise such as New Orleans, vegetarian and vegan options have increased, with entire restaurants dedicated to veggie fare and many popular restaurants offering vegetarian options. The modern movement of “going green” and living a healthier lifestyle is now mainstream, and it’s no wonder vegetarianism has been gaining momentum and grabbing even more of a foothold in our popular society.

Having a plant-based diet has many health benefits. Because of their healthy diet, vegetarians are at a lesser risk of heart disease, high blood pressure, strokes, some forms of cancer, diabetes, arthritis and various bowel disorders. Vegetarians consume less saturated fats, found in foods such as red meat, and more high fiber veggies, thus reducing their risk of developing many of these diseases.

Though vegetarianism has definite health benefits, there are some potential nutritional pitfalls. Vegetarians must pay particular attention to their diet to make sure that it is well-balanced and includes all the vitamins and minerals essential to health. In particular, a vegetarian diet may lack iron, calcium and vitamin B12.

Iron

A lack of iron in a diet is often manifested in anemia – a lack of appropriate red blood cells. A person who is iron deficient may feel tired and lack energy. Foods that are high in iron include chicken or fish, which are not on the menu for vegetarians. Unfortunately for vegetarians, iron from animal products is more easily absorbed than the iron from plant products, making adequate iron intake even more difficult for vegetarians. Vegetarians should focus on eating iron-rich foods such as lentils, beans, iron-fortified cereals and whole wheat breads. Iron is better absorbed when eaten with vitamin C, however, so include fruits and vitamin C-rich vegetables such as broccoli, cauliflower or cabbage in meals so the body can best utilize the iron.

Calcium

Calcium is another important mineral vegetarians need to consider. A lack of calcium is a risk factor in the development of weak bones or osteoporosis. There is plenty of calcium found in dairy products, so dairy-consuming vegetarians should be covered. Those who follow a vegan diet, however, need to make sure they have appropriate calcium intake. Try making calcium-enriched soy milk, soybeans and nuts part of your vegan diet.

Vitamin B12

Perhaps the trickiest vitamin for a vegetarian is B12. Vitamin B12 is essential for red blood cells and the nervous system, but the only reliable sources of B12 are meats and animal products. Vegetarians can find it in eggs and dairy, which should be able to meet most vegetarians’ B12 needs. Vegans, however, should consider consulting a dietician or supplementing their diet with a vitamin to ensure appropriate B12 intake.

A common misconception about vegetarians is that they do not eat enough protein. Though animal products are a good source of protein, other foods such as legumes, tofu, eggs, dairy, nuts and seeds all contain protein. In general, healthy Americans eat more protein in their diets than they need, so a vegetarian eating a varied diet should receive an appropriate amount of protein.

If you are considering converting to a vegetarian or vegan diet, or you are unsure if you are receiving appropriate nutrition, it is important to consult your doctor or a dietician. The Tulane Student Health Center offers nutrition services with registered dietitians and is a great resource for all students.

Gen Y Guzzles Diet Sodas: Could it be sabotaging our diet?

hollyonhealth — Wed, 06 Jul 2011 13:26:03 +0000

Joy Bauer, health and nutrition expert for The Today Show, caught my attention this week! (video above)

Many people think that drinking diet sodas is a great alternative to drinking the full-calorie version. As far as cutting down on daily caloric intake, cutting out full-calorie sodas from your diet can definitely help in weight loss. But switching to diet sodas with artificial sweeteners such as aspartame may not be a great substitute. Recent research indicates that drinking diet sodas may also have an adverse effect on waistlines as well as increasing the risk for type 2 diabetes. Although this particular research was done in older adults, I think it is definitely something for Gen Y to consider before picking up another bottle of diet soda.

Two studies presented on June 25th to the American Diabetes Association’s Scientific Sessions indicate that drinking diet sodas can have adverse effects. In a human study, diet soda users experienced 70 percent greater increases in waist circumference compared with non-users over a 10 year period of time. In a study on lab mice, mice exposed to a high fat diet with added aspartame had an increased fasting glucose level compared to mice who were given solely the high fat diet.

Of course, these studies are not without their faults. Animal models are not always an accurate depiction of human pathophysiology and more studies should be conducted to determine the effect of diet sodas on human blood glucose levels. Also, the human study did not take into account the food intake of the participants who drank the diet sodas. Perhaps people who drink diet sodas end up eating more high-calorie foods and overcompensate for the calories they are cutting by drinking diet drinks (as Joy Bauer points out, it’s the story of the guy ordering the double bacon cheeseburger with a diet coke!). Whatever the reason, more studies should be done to determine the true significance of artificial sweeteners and weight gain and risk for type 2 diabetes. I’d also personally like to see studies done in younger adults, as I know from personal experience that we are major consumers of diet sodas as well! I’m sure more research is to come regarding this health issue.

But one thing cannot be disputed-NOTHING is better than water! One study presented at a meeting of the American Chemical Society in 2010 indicated that people who drank two glasses of water before each meal ate between 75 and 90 calories less per meal and lost 5 more pounds over a 12 week period compared to those who did not drink water before meals. This may not seem like much, but if a person were to eat 75 less calories per meal for two meals a day for a year, it would be approximately 14.5 pounds of weight loss! Furthermore, thirst and dehydration are often mistaken for hunger. People will grab for snacks to satisfy this feeling, when in reality it is water and hydration they need to curb their craving.

So if you have taken that major step from regular sodas to diet sodas, consider taking one more natural step to water. Although the current studies linking artificial sweeteners to weight gain are certainly not conclusive, nothing can dispute the fact that water is always the better choice!

More info:

Dr. Gourmet’s take on the issue (he’s a great resource for any of your nutrition questions): http://www.drgourmet.com/eatinghealthy/soda.shtml and http://www.drgourmet.com/askdrgourmet/dietsoda.shtml

Still want a tasty and healthy alternative for water? Check out these great recipes: http://yourlife.usatoday.com/fitness-food/diet-nutrition/story/2011/07/Skinny-low-calorie-beverages-for-hot-summer-days/49131146/1

On today’s show: Dr. Gourmet!

hollyonhealth — Fri, 20 May 2011 11:01:51 +0000

Dr. Timothy Harlan is our special guest on today’s show. Today he will offer some great advice and insight into healthy diets for young adults. His website, www.drgourmet.com, is an awesome resource for all types of diet and nutrition questions. He really has it all on there, including recipes, cooking tips, food reviews, and tips for dining out. You can also pre-order his book “Just Tell Me What to Eat.” Hear more about it on today’s episode.

Make sure to tune in to WTUL News and Views this morning at 8am! If you miss it, the episode will be posted under the “Media” tab later today.