5-Hour Energy - What's in it anyway?

I'm sure you have either tried a 5-hour energy or have seen those ridiculously silly commercials on TV.  Regardless, I get asked often about what is in these little bottles of energy and what it is doing to my body.  So let's discuss....

INGREDIENTS

• NIACIN (Vitamin B3) - 30 mg - 150% DV (Daily Value)
• Niacin - The RDA is 14 mg for females and 16 mg for males.  
• This B-Vitamin aids in the metabolism of carbohydrates and amino acids (building blocks for protein).
• Found in fortified & enriched grains, fish, meat poultry, eggs, milk, legumes

• PYRIDOXINE HYDROCHLORIDE (Vitamin B6) - 40 mg - 2000% DV
• Pyridoxine - The RDA is 1.3-1.5 mg for females and 1.3-1.7 mg for males.  
• This B-Vitamin aids in the breakdown and combination of amino acids and helps convert essential fatty acids to unsaturated fatty acids.   
• Helps you make Niacin
• Essential for normal growth and development.
• Found in pork, milk, egg yolk, oatmeal, legumes

• FOLIC ACID - 400 mcg - 100% DV
• Folic acid - The RDA is 400 mcg (micrograms) for females and males
• Essential for early fetal development and normal maturation of red blood cells.
• Helps with nucleic acids so your cells reproduce properly
• Found in green leafy vegetables, wheat, eggs, fish, lentils, broccoli, enriched grains

• CYANOCOBALAMIN (Vitamin B12) - 500 mcg - 8333% DV
• Vitamin B12 - The RDA is 2.4 mcg for females and males
• Plays a key role in the normal functioning of the brain, nervous system and helps with blood formation.
• Aids in metabolism of fatty acids and energy production
• Necessary for folate (folic acid) metabolism
• Found in dairy foods, meat, eggs

• SODIUM - 18 mg - <1%
• Sodium - The RDA is <2300 mg of sodium for females and males
• We all know what sodium is....SALT
• Trace amounts found and merely acts as a electrolyte in this instance.

ENERGY BLEND - 1870 mcg

• TAURINE - Needed for proper functioning and maintenance of skeletal muscles.  Research has shown that large amounts found in energy drinks are not enough to cause adverse or even beneficial effects.

• GLUCORONOLACTONE - Important structural component of connective tissue.  Claims to detoxify the body.

• MALIC ACID - Found in unripe fruits and gives the drink the very "tart" flavoring.

• TYROSINE - One of the 20 amino acids necessary to synthesize new protein.  Found to elevate moods in highly-stressed individuals but doesn't do much to the moods and mental clarity for non-stressed, healthy individuals. Found in meat, fish, dairy, and grains.

• PHENYLALANINE - Another one of the important 20 amino acids.  Precursor for tyrosine and helps with hormones such as adrenaline, dopamine, and norepinephrine.

• CITICOLINE - Psychostimulant that improves focus and mental energy/clarity.

• CAFFEINE - And this is where the "buzz" comes from.  The company says that one bottle is equal to 1 cup of coffee.  Caffeine stimulates the nervous system and your metabolism.

Now that you know what is in it and what it is doing to your body, here is my opinion.  I don't think that these little drinks are terrible for you BUT I also don't think that they are great for you.  If you want to have a little caffeine pick me up, maybe try a cup of coffee or tea. 

You may be worried about the excessive amounts of B vitamins???  That is a valid concern but since B vitamins are water-soluble and aren't toxic in large amounts, your body will excrete them through your urine.  On the other hand, high levels of B vitamins can cause tingling & numbness in your arms and legs.  If you are sensitive to nerve stimulants, you may experience this feeling for a short time.

One good thing is that 5-hour energy drinks DO NOT contain Aspartame (instead contains Sucralose) which most energy drinks do.

Like I always say....EVERYTHING IN MODERATION.  

Jill

 

Eating Healthy on a Budget

One question that I get asked quite often is how do I eat healthy without breaking the bank!?  First of all, health is not cheap.  Un-health is cheap.  Case in point – fast food restaurants and the junk food aisles in the grocery store.  Right now, Jack in the Box is offering 3 tacos for 99 cents!  McDonald’s has an entire meal for $3!  And don’t get me started on all the deals offered for cookies, chips, candies, sodas, fruit juices, sugary cereals, and crackers.  On the other hand, shopping exclusively at Whole Foods www.wholefoodsmarket.com can really put a hole in your bank account, regardless of the healthy variety they offer.  Now don’t get me wrong…..I love shopping the aisles of Whole Foods – it’s such a wonderful experience!  But I have learned after many receipts totally over a couple hundred dollars that I only need to buy CERTAIN foods there.  Not everything.  Remember – they still are a humongous corporation making a pretty penny off their grocery items.  

I ultimately believe that people want to eat healthier foods and parents would like to buy the most nutritious meals for their children.  But therein is where the problem lies.  When a fast-food restaurant is offering a killer deal on an entire meal for the family and buying ingredients from the grocery store to make a family meal exceeds the fast-food cost by tenfold, the parents on a budget are going to choose the low-cost option.  Lack of time is also an issue.  The drive-thru is quick and fast.  Buying groceries and preparing the meal takes a significant amount of time.  Ironically, this comes at a price.  Your health and the health of your family.

There are PLENTY of ways to eat healthy without spending all of your hard-earned money AND make it tasty and enjoyable for everyone!  I have compiled a list of HOW TO EAT HEALTHY ON A BUDGET during my years in school, in addition to working with families and individuals who did not have a large expendable income.  

• Make a List! Make a shopping list based on your meal plan and the money you have to spend on food. This way you will veer away from items you really don’t need and decrease temptations (just remember to use the list – half the time I forget my list a home! :)  

• COUPONS! Use coupons for items you use regularly and try to buy on sale.  

• Buy less expensive or generic brands of your favorite item.  Most of the time, the generic brand is produced at the same factory as the name-brand item.  Don’t fall prey to advertising gimmicks.

• Buy in bulk!

• Visit your local farmers market for deals on fresh fruits and vegetables.  This is my number one advice for purchasing produce.  You are getting the best of the best, most of the time it’s organic, and you know where your food is coming from.  SUPPORT SUSTAINABILITY! 

• Buy fresh, in season fruits and vegetables by the bag.  It’s typically cheaper than purchasing by the piece.

• Buy frozen fruits & vegetables!  They’re equally as nutritious as fresh and definitely less expensive.  This tip is without a doubt budget-friendly and I promise, you aren’t skimping on the nutritious benefits of the fruits & veggies. 

• Avoid purchasing prepackaged/washed vegetables.  Waste of money.  Wash and chop your fruit & veggies. 

• Oatmeal is a nutritious whole grain that is inexpensive.  Don’t buy the individual packages!  Buy steel cut oatmeal in the big canister or bag (Bobsredmill.com).  It will last much longer and doesn’t have any added sugar or processed ingredients.

• Reduce meat consumption!  Good meat is expensive.  Beans, eggs, and peanut butter are inexpensive sources of protein.  If you can spare the change, purchase the organic varieties of these items.  

• Stock up on pantry items and items than can be frozen for future use when they are a good price.  Don’t wait until you need the item- by then, it may be expensive.

• When it comes to beverages, stick to water whenever possible.  Not only is it inexpensive but you also save calories.  Add fresh lemon or lime for a little flavor! 

• If saving money and eating healthy are on your agenda, consider bringing your lunch a few times per week and cut back on dining out when possible.  You will end up making healthier choices when you take the time to pack your lunch at home, rather than making unhealthy choices while rushed during your lunch break.  

• If you are going to purchase a fast-food meal for your family, try and order more healthy options such as grilled chicken, salads with dressing on the side, fruit plates and then add a small fry or dessert as a “treat”.

 

As I stated before, I only buy the most important items at expensive grocery stores such a Whole Foods.  I will purchase organic, free-range, 100% grass fed meat, chicken, fish, eggs, and dairy products.  If I can’t make it to the Farmer’s Market, they have an incredible assortment of produce, which I really like.  Otherwise, their chips, crackers, cookies, snacks, alcohol, and pre-made food are a bit overpriced (albeit they do offer a plethora of products for many food allergies not found elsewhere).  You can get some of the same great products at Trader Joe’s.  I am a huge supporter of Trader Joe’s in the sense that it is budget friendly and most of their “processed” products have very few ingredients in them, making them healthier choices if that is what you are looking for.

Lastly, don’t fall prey to advertising gimmicks.  Be smarter than the big corporate conglomerates.  And always look at prices!!!

Eat clean. Eat small. Eat often. Eat healthy.  And be in it for the long haul.   

In Defense of Food: An Eater's Manifesto

I read this fascinating book in its entirety on the plane from Miami to Los Angeles.  It was a quick read and I found it chock full of interesting information about the food industry and how to simplify your health and nutrition in this over-processed, over-regulated world of food.  How can we break down the mess we have created into a straightforward and uncomplicated way to feed ourselves?  How can we change some of our ingrained eating habits and go back to pure, unadulterated foods? 

Journalist, Michael Pollan (http://michaelpollan.com), offers a clear outlook on why we are all beyond confused about what to put into our bodies.  Whether it is the advertising agencies, the government, food companies, or our own desire and impetus to eat healthy, we have digressed from the basics.  The fundamental and most basic idea he proposes is to “Eat Food”, “Not Too Much”, and “Mostly Plants”.  It’s as easy as that. 

And my motto is very similar.  “Eat Clean.  Eat Small.  Eat Often.  Eat Healthy”.  Don’t rely on the quick fix.  It ultimately leads to disappointment.  Slow and steady always wins the race.

Definitely check out the book.  You will feel inspired to starting anew or continuing on your quest for a healthy life.  And I promise, it won’t upset you or gross you out like The Omnivore’s Dilemma did to most.  :)