The Dirty "D" Word

I really despise the word "diet".  I think the minute we put that word into our head as an action we are going to take to achieve whatever goal, it sets us up for failure.  It's subconsciously telling our brain and body that we can't have something, we need to change something about our behavior, and of course, we expect our brain and body to respond on cue.  Except that is not the case.  The minute we start depriving ourselves of something we love, we want it even more!

So how about we eliminate the word "diet" from our vocabulary and focus on four other words: balance, variety, moderation, and exercise.  These words encompass healthy eating, losing weight, and optimal nutrition but don't set you up for failure like the word "diet" can to your body, mind, and soul. 

Instead of going on a "diet" every other Monday and feeling like a failure by Wednesday, incorporate a new healthy and positive outlook by incorporating these words into every aspect of your life.  Here's how...

BALANCE:  Every day we strive to achieve balance in our lives.  Whether it's balancing family, exercise, friends, work, or some time to yourself, we are constantly searching for the perfect balance.  But what about the food you eat?  Are you making sure that you are getting all the important nutrients in your diet that help energize you throughout the day?  Is one food more dominate than another in your diet?  Nutritional balance is composed of consuming the three macronutrients in proper amounts.

• Complex Carbs: This is your #1 source of energy and fuel and is the only source of fuel for the brain.  Carbohydrates should comprise about 45-65% of your diet.  This includes fruit, vegetables, whole grains, and beans.  Emphasize the fruits and veggies.  
• Lean Protein: The body needs protein to provide the building blocks for generating lean muscle mass and should make up 10-35% of your diet.  Make sure it's lean protein - chicken, fish, white meat turkey, eggs, low-fat dairy, soy, whey, legumes & grains, nuts & seeds.  But don't overdo it on the protein.  Contrary to popular belief, lots and lots of protein won't build bigger muscles.  You will store it as fat and put a ton of pressure on your kidneys and liver to excrete the nitrogen (byproduct of protein breakdown).  However, when paired with a carbohydrate, it slows the absorption and keeps you fuller for longer periods of time.
• Healthy Fats: Listen, we aren't in the early 90's anymore.  Fat is not bad!  Stop thinking fat will make you fat.  It's a fallacy.  Healthy fat is essential to the human body as it transports fat-soluble vitamins, generates heat, cushions your organs, and makes your skin, hair, and nails look beautiful.  20-35% of your diet should be composed of healthy fats in the form of oil (olive, coconut, flax, rapeseed, sesame seed), nuts, avocado, nut butters, and fatty fish.  

If you would like more information about what types of foods to eat and in what quantity, check out the new and improved USDA nutrition guide, My Plate.

VARIETY:  Do you ever find yourself eating the same thing over and over?  Yeah, me too.  Sometimes I get on a kick and realize I have had brown rice like 5 nights in a row.  Make a pact with yourself to get out of your "food box" and try something new!  Studies have shown that people who eat the same things on a regular basis are deficient in many essential nutrients.  Whether you are lacking iron or Vitamin D or your B vitamins, your food rut can be costly on your health, well being, and palate.

• Hit up the Farmer's Market in your area.  Choose a fruit or veggie that you have always been too apprehensive to try.  There are a million recipe and cooking websites out there that will give you healthy and tasty recipes for just about any food item. Here are a few I like..
• 101 Cookbooks
• Eating Well
• Gluten Free Girl

• Eat the colors of the rainbow!  If your plate is as colorful as a rainbow, it will ensure that you are getting so many amazing different nutrients.  Here is a list of fruits and veggies divided up by color group: Rainbow of Fruits and Veggies

MODERATION:  Going back to the deprivation thing....don't tell yourself you can't have something.  It's just a waste.  I promise that you will end up eating whatever it was that you banned from your diet and then some.  And then some more.  Moderation in life, in food, in EVERYTHING, is key.  But sadly, most Americans lack moderation.  Hence the huge portion sizes that are expected when we dine in and out of the home.  Here's how to keep the moderation in your diet alive and kicking!

• Portion Sizing:  I know I have discussed this before but it's the quickest way to start dropping the lbs.
• Read the label - don't eat 6 servings when 1/4 cup is 1 serving.  Be conscientious about how much you are putting in your body
• Palm of the hand = 1 serving of protein (determine how many servings you can have per meal)
• Clenched fist = 1 serving of whole grains or vegetables
• Tennis ball = 1 piece of fruit
• Thumb = 1 serving of chocolate/cheese

• Leave it at the store: If there is some type of food that you absolutely love, only purchase it when you are allowing yourself the time to indulge.  Otherwise, if it's in the house, sometimes the temptation can be much too overwhelming.  And that is when overeating can occur.  I love the pre-made cookie dough from the store but I only buy it when I decide it's time to indulge and only make the serving size.  So what if there are only 2 cookies on the pan!  I satisfy my craving but don't overdo it at the same time.  Practice willpower!  We all have it...some just need to tap into it a little more than others.  

I believe that you can enjoy all of your favorite indulgences by consuming them in moderation.  Have pizza, cake, cookies, chips, french fries.  But don't overdo it.  And don't do it every day. Enjoy life!

EXERCISE:  Last but not least....exercise, exercise, exercise!  Calories in, calories out.  That's about as simple as it can get.  Just because you did the Stairmaster for 30 minutes doesn't mean you can reward yourself with a burger and fries.  Remember pre-and post-exercise nutrition.  It will make a WORLD of difference in your energy levels and ultimate goals.  Refer to my blog, Tapping Into Your Exercise Nutrition, for more information about how to fuel your body and prevent huge hunger spikes upon completing your work-out.

So let's agree to forget about the word "diet" and merely make "lifestyle changes".  Focus on balance, variety, moderation, & exercise and soon all of your weight loss and health goals will easily morph into reality.

USDA debuts MyPlate in place of MyPyramid

Last week, First Lady Michelle Obama presented the government's new version of the slightly archaic design, MyPyramid. Fittingly, this new design is called MyPlate. Instead of the 2 dimensional pyramid with a heavy focus on grains, dairy, and protein, the new design is in the shape of a plate.  Divided into three sections (looks similar to a circle graph), one half represents fruits and/or vegetables, one quarter whole grains, and one quarter lean protein.  Attached to the plate is a small side of dairy (fat-free or low-fat). 

One of the main goals the government set out to achieve with MyPlate is to teach Americans proper portion sizes, by demonstrating that you can enjoy your favorite indulgences but in small quantities.  Furthermore, the USDA also stresses serving small portions at every meal.  Most importantly, the change in design addresses high sodium and high sugar intake.  On the USDA website, they advise Americans to watch their salt consumption by decreasing their intake of frozen foods, soups, and breads, in addition to decreasing sugary beverages and replacing with water.

I believe that this is a MUCH more useful and adaptable representation for how to nourish yourself and your family.  People don't eat off pyramids.  They eat off plates.  And I think that people GREATLY benefit from seeing a visual of how to build your plate for every meal.  The USDA and the government really got it right this time around!  Don't you think?

So how do you build your plate with the new recommendations?

FRUITS AND/OR VEGETABLES - Again, make this half of your plate.  The best ways to cook veggies is to steam or lightly saute them with olive oil.  No frying in butter or covering them in a cream-based sauce.  Keep it simple.  Salt, Pepper, Olive Oil.  As for fruits, try to buy fresh.  Ditch the canned fruit - most are soaking in high fructose corn syrup and contain a ton of sugar.  Lastly, frozen fruits and veggies are a great buy and are sometimes more fresh than "fresh" (unless you are buying your produce at the Farmer's Market).

GRAINS - Grains should represent about one quarter of your plate and be the whole grain kind.  Abundant in fiber, vitamins, and minerals, you want to include brown rice, quinoa, whole wheat couscous, whole wheat pasta, whole grain bread, and/or oatmeal to your plate.  Stay away from white, processed carbohydrates.  These lack essential nutrients and are a waste of calories.

PROTEIN - Lean protein should be the final quarter of your plate.  Stick to choices low in saturated fat and calories.  Turkey, white meat chicken, pork, fish, shellfish, eggs, beans, soy, or any other vegetarian type of protein can be included.  Grill, bake, broil, or saute are the perfect methods to keep it lean and low-fat.  Skip the deep frying!

DAIRY - The last component to MyPlate is dairy.  Choose fat-free or low-fat (1%) in place of full fat dairy.  Milk, cheese, cottage cheese, and yogurt can all be purchased in low-fat or fat-free options and are just as tasty.  Just be careful of the sugar content. Stay away from yogurt that has more than 12 g of sugar per serving (some even have as much sugar as a candy bar).  Greek yogurt is the best!

If you would like more information about MyPlate or suggestions for age-based serving sizes, please visit the USDA's website - http://www.choosemyplate.gov/

Here's to hoping MyPlate will help Americans develop healthier eating habits!

Antioxidants - Nature's Super Power

Antioxidants are always being touted as a MUST for your diet.  But what they do and their importance to our diet and our bodies is a bit confusing.  Here's the lowdown on nature's super powers.

Every day, our bodies are exposed to oxidation and free radicals.  Free radicals are unavoidable.  They are spawned from the environment - pollution, cigarette smoke, radiation, herbicides, pesticides, gas fumes, toxic chemicals, etc, etc.  But it doesn't stop there....free radicals can also be formed from derivatives of our bodily functions - metabolism, stress, and some are produced by the immune system to neutralize viruses and bacteria.  The most common form of free radicals in the human body is oxygen (I know...that sounds so strange since we couldn't live without it).  The oxygen molecules moving around inside our bodies become electrically charged and try to steal electrons from other molecules, which can lead to DNA damage or extensive molecular destruction.

The accumulation of free radicals can normally be handled and neutralized by our body but when excessive free radicals build up is when damage occurs.  And this damage can be devastating and sometimes, deadly.  For example, when you cut an apple and leave it out, it turns brown. That is called enzymatic oxidative browning.  And that is what is happening in our bodies if we don't consume antioxidants.  Excess free radicals in the body can cause cancer, heart disease, eye disease, declines in memory, and MANY other degenerative diseases.  And as with everything else, this accumulation increases with age.  

Now here's where the importance of antioxidants come into play.  Antioxidants are the "free radical fighter".  We need them and our bodies love them.  They are like a little army in our body, killing and capturing the free radicals.  Or in biochemistry terms, they neutralize that electric charge (remember the oxygen molecule) and and prevent the free radical from taking more electrons from other molecules.  So you saved the precious molecules in your body, killed the free radicals, and prevented damage.  Sounds amazing, right?

What should you eat to make sure you are getting enough antioxidants to protect your body from free radicals?  First and foremost, a diet abundant in fruits and vegetables is your best bet.  Fruit and veggies are the best sources for antioxidants so make sure to eat 5-9 servings per day to get the benefit of these free-radicals scavengers.  Additionally, antioxidants can be found in meat, nuts, and whole grains.

Here are some antioxidants and food sources that should always be a staple in your diet.

• Vitamin A (Beta Carotene) - carrots, peaches, cantaloupe, dark-green leafy veggies, egg yolks, milk, mozzarella cheese
• Vitamin C (Ascorbic Acid) - oranges, red & yellow peppers, lemon, strawberries, broccoli, Brussels sprouts, grapefruit, kale
• Vitamin E (Tocopherols) - green leafy veggies, vegetable oils, egg yolks, almonds
• Lycopene - tomatoes (most abundant), papaya, grapefruit, apricots
• Lutein - dark-green leafy veggies - kale, collard greens, spinach
• Selenium - this is a mineral, not a vitamin but still has high antioxidant properties - grains, onions, milk, veggies (depends on selenium content of soil)
• Resveratrol - this polyphenol (a type of antioxidant) is being herald as a great antioxidant that helps decrease bad cholesterol, increases good cholesterol and protects against artery damage.  Its found in red wine and grapes.  But easy on the alcohol!  Excessive drinking can cause oxidative damage, increasing free-radicals.  One glass a night!

Here are some other foods that have serious super powers!    

• Blueberries
• Acai berries
• Cherries
• Sweet potatoes
• Cinnamon
• Wheat Grass
• Spinach
• Apples
• Kiwi

Again, making sure to consume a diet rich in fruits and veggies will help ward off many serious diseases as you begin to age.  And start with prevention NOW!!!!  Don't wait until it's too late. 

P.S. - To prevent your apple from browning, spritz lemon on it.  This antioxidant (Vitamin C - Ascorbic Acid) will prevent oxidation.


 

The Hype about Food Dyes

Food dyes are in the news right now and are causing quite a stir. About two weeks ago, the FDA brought together an expert panel of doctors, scientists, and consumer specialists in Washington to discuss the potential dangers of food dyes. This panel was to determine if there was enough evidence to require food makers to put warning labels on their products, advising consumers that food dyes cause hyperactivity in children. Interestingly, the research was inconclusive in determining whether or not food dyes were causing or perpetuating hyperactivity in children, therefore, they warning label did not pass.  But they did say that eliminating food dyes have shown positive results in children with hyperactivity. The FDA concluded that there needs to be more research done to find this causal association. 

And this is where the consumer can dictate the future of our food products. If there is even the slightest possibility that food dyes may or may not cause hyperactivity in your child, would you still give them something that contains a food dye such as RED 40, YELLOW 5, and BLUE 1? Those ingredients were not what nature intended us to eat. Our bodies were not designed to digest and metabolize chemical products that are showing to possibly cause neurological problems in growing children.  I did read that Frito-Lay is removing food dyes from over 60 of their products (except Doritos and Cheetos - go figure).  Check out their website to see what products they have made "natural" and "healthy".  It's definitely a step in the right direction.

Here are some of my tips for limiting and eliminating food dyes from your diet.

• READ THE LABEL - Always, always, always read the label. This is my number one suggestion for any processed product you purchase.  Look for food dyes (the ones I mentioned previously).  They are normally the last few ingredients on the list.
• LESS PROCESSED, THE BETTER - Stick to NATURAL foods from the Earth.  Fruits, Veggies, Whole Grains, Lean Protein, & Health Fats.
• GO WITH NATURAL COLORINGS - Food manufacturers are starting to trend towards using fruits and vegetables as natural food coloring.  Look for beet juice and carrot juice.  Most commonly used in processed foods.
• MODERATION - If you or your child wants the green ketchup or the pink donut, have it, but then go back to a healthy, clean diet.  Everything in moderation.  That said, I would still work on completely trying to eliminate artificial food dyes from your diet.
• COOK REAL - When baking and the recipe calls for food dye, try to substitute with something natural.  Perfect for the upcoming Easter holiday!
• Seelect Tea - They offer natural, vegan, gluten-free, food dyes. 
• Nature's Flavors - Organic, Kosher, Gluten-free
• India Tree - Concentrated liquid vegetable colorings

One more thing to think about.  The foods that contain food dyes are extremely processed and normally contain a lot of sugar - real and artificial.  Sugar has been known to cause hyperactivity in children.  It will be interesting to see how the research plays out with food dyes and hyperactivity.  Will it be a combination of food dyes and excess sugar consumption?  Stay tuned.

For more information about food dyes and a description of each food dye seen in thousands of products, please go to this website - Center for Science in the Public Interest.

Like I always say...the purer, the better. 

Limit These, Please!!!!!!!

Tapping into your Exercise Nutrition

In honor of being asked to give a Sports Nutrition presentation to the Oak Park High School Track team in Southern Cali, I felt it was incredibly important to discuss a part of Nutrition that many times goes unnoticed.  EXERCISE NUTRITION!  Properly fueling your body before, during, and after exercise can make a HUGE difference in your energy levels, performance, endurance, and strength.  But one of the most important aspects to all of us that exercise our bodies often, is SEEING the results we are looking for.  If you don't take care of your body - fueling and replenishing it properly, you may as well consider that work-out useless.  I know that sounds harsh but it's true.  Sometimes we take our bodies for granted.  We expect them to give us what we want in kickboxing, let us go deeper in the yoga stretch, or run that mile faster than the last one.  We find we can push our bodies most of the time but what are we doing to give back?  Are we giving our body the fuel it needs to sustain the energy needed and then recover?  This is when nutrient timing becomes incredibly vital.

PRE-EXERCISE
Before you begin your work-out, you need to fill up your tank.  You want to make sure there is enough USABLE glucose in your blood stream to provide immediate energy for the start of your work-out.  Have you ever started to exercise and realized your body is lagging behind where you are mentally?  Does it take your body a long time to "catch up" and provide you with the energy you are really looking for?  In most cases, this tends to be the lack of available glucose in your blood stream due to exercising on an empty stomach.  Because of the decreased amount of available glucose, your body starts to break down glycogen, the stored form of carbohydrates in your liver and muscles, and this process takes time.  Therefore, you aren't immediately at the top of your game.

Depending on when you exercise in the day (whether it be in the morning or evening), here are some rules to follow...

• 3-4 hours before your work-out - have a healthy, balanced meal.  Focus on lean protein, complex carbohydrates, and a small bit of healthy fats.  This meal will increase your glycogen stores which you will be tapping into during your work-out.
• 30-45 minutes before your work-out - have a carbohydrate rich snack that is easily digested and absorbed.  By the time you start to exercise, the glucose will be ready and available in your blood stream to provide you immediate energy.  Furthermore, it helps lay the groundwork for a faster recovery.
• Banana (my favorite)
• Low-fat fruit yogurt
• Piece of toast with preserves and peanut butter
• Sports drink/shake
• Sports bar
• Fruit smoothie
• Oatmeal with 100% fruit juice
• Cereal with low-fat milk

DURING YOUR EXERCISE
This is the "Energy Phase" of your work-out - when your body is pushing itself, breaking down carbohydrates and fat to provide you with energy.  Giving your body the nutrients it needs during your work-out will spare muscle glycogen & protein, minimize muscle damage, maintain immune function, suppress blood cortisol (stress hormone), and allow you to have a faster recovery.

Depending on the type of exercise you are doing will determine your nutrition supplementation.

• For exercise less than 60 minutes or low-intensity - Make sure to stay hydrated.  When I am doing a class at the gym, I normally fill up my water bottle with an electrolyte mix such as Activate http://www.activatedrinks.com/ and continue to keep hydrating throughout the class.  That is the most important aspect - STAY HYDRATED!
• For endurance exercise between 60-90 minutes (or more) - You will want to replace the glucose you have already used (continuing to spare muscle glycogen as much as your body will allow) and also replace the electrolytes lost (Sodium, Potassium, Chloride, Calcium, Magnesium).  Again, hydration is of utmost importance during long endurance exercises.  Consume about 30-60 g/carbohydrate per hour of exercise.
• Gatorade G2  http://www.gatorade.com/default.aspx#product?s=g2
• Shot blocks (Clif)  http://www.clifbar.com/food/products_shot_bloks/
• Gel Packs (Clif, Gu, Powerbar)  http://www.guenergy.com/
• Sport Jelly Beans  http://www.sportbeans.com/
• Sports Drink (Clif, Activate (for electrolytes only), Powerbar
• Fruit - Banana, Grapes

POST-EXERCISE
If you do nothing else, please make sure to replenish your body immediately following your work-out.  This is the MOST IMPORTANT and CRITICAL aspect of nutrient timing.  During this stage, the "Anabolic Stage", your body's muscle glycogen levels are depleted, cortisol and other catabolic hormones continue to be released, inflammation is high, and free radicals produced during exercise can attack your muscle cell structure, causing further damage.  On a positive note, when your body is in this stage, your muscle cells are more sensitive to insulin and glucose uptake, which will enhance glycogen synthesis (the making of glycogen stores in your muscles - replacing what you used).  Furthermore, your muscles are primed for the nutrients (amino acids) to help them recover and replenish more quickly.  This will inhibit further muscle damage and bolster the immune system.  Another benefit of having a snack immediately following exercise is you will be less inclined to pig out at the next meal.  You blood sugar will stabilize and you will make healthier choices.  Just don't refuel your tank with crap.

Regardless of what exercise you just finished (Pilates, kickboxing, yoga, running, spinning, walking), you MUST replenish your body!

• 30-45 minutes immediately following your exercise - Consume a carbohydrate/protein rich snack.  It should be a 2:1 or 3:1 carbohydrate to protein ratio.
• Fruit Smoothie with Whey Protein powder - Use my shake recipe http://nutritionconcierge.blogspot.com/2010/09/perfect-shake.html
• Turkey Sandwich with Whole Wheat bread and a small apple
• Low-fat chocolate milk - Sounds strange but an amazing post-exercise drink
• Sports drink (Myoplex, Gatorade G2) with sports bar (Luna, Clif, Myoplex) or fruit
• Scrambled eggs with whole wheat toast and preserves
• Low-fat cottage cheese with fruit or baked pita chips
• Cereal with fruit and low-fat milk

About an hour after your post-exercise snack, have a healthy, well-balanced meal - complex carbs, lean protein, healthy fats.  This will continue to promote protein turnover and muscle development.

As I mentioned before, make sure to stay hydrated.  Look at your pee.  If it's bright yellow - drink some more fluids!  A good rule of thumb is 1 ml of liquid (preferably H2O) per 1 calorie or 1/2 oz. to 1 oz. of liquid per pound, per day.  During high intensity exercise, you want to have about 7-10 oz. of water or sports drink every 15-20 minutes.  Afterward, have about 24 oz. per pound of weight lost.

And I promise - you will REALLY start to see results in your body and performance if you make sure to ALWAYS have your Nutrition in place for your work-outs.

Remember to think about it ahead of time!  If you are going to Spinning class and then have to go somewhere immediately afterward, bring a bar with you.  I always have Luna Bars http://www.lunabar.com/ in my car and my gym bag.

Here's to healthy, lean bodies!

Jill

Stress & The Battle of the Bulge

 Let's face it - we are an overstressed society.  Too many commitments, too many things to do, too many obligations, and too much work.  While many of us have mastered the art of multi-tasking (and take pride in doing so), we have spread ourselves much too thin and because of this, our health is starting to plummet and our weight is skyrocketing.

Stress is not easy to control, let alone get rid of.  It's in our blueprint and our hectic lifestyles perpetuate the problem.  But what is it really doing to our bodies???  You may be the type of person that exercises frequently (at high intensities for that matter), eats healthy, and does all the right things to maintain a healthy status quo.  The only problem is that your weight is not budging.  You can't seem to drop the excess lbs, especially in your abdomen.  This is the moment to re-evaluate your lifestyle and figure out if stress the confounding factor. 

Here's how stress is directly affecting your waistband.....

Cortisol is a hormone secreted by the adrenal glands in response to stress and is considered our "fight or flight" energy mechanism.  When released during times of increased stress, cortisol and adrenaline provide the body with an abundance of glucose (sugar) by breaking down fat, protein, and carbohydrates, and depositing it in the bloodstream for the bursts of energy we are demanding from our body.  The problem is - our body doesn't know the difference from sitting in traffic and being late for a meeting to being chased by a bear (our fight or flight response).  The glucose is still being pumped out.  Now, the excess sugar that was released and not used, accumulates in your abdominal area and is stored as fat.  Furthermore, elevated cortisol levels can decrease lean muscle mass, inhibit recovery from injuries, compromise the immune system, and increase inflammation in your body.

Another negative dietary impact of elevated cortisol levels is an increase in your appetite.  More specifically, a craving for carbohydrates (sugar) and fat, which we all know that excess of these two macronutrients keeps the dial moving up on the scale.  So....the cortisol is telling your brain to eat and your belly to store.  Definitely not good.

This detrimental process of constantly stressing our bodies to the extreme inhibit the body's natural ability to REST and RELAX!!!  Such are words infrequently used in today's society.  Which brings me to sleep.  Or the lack thereof.  When you are sleep-deprived, your cortisol levels are still working in overdrive, preventing secretion of hormones necessary to repair, restore, and rejuvenate during the sleep cycle such as the growth hormone, which helps to make you leaner and stronger.  Additionally, ghrelin (a hormone that triggers hunger) and leptin (a hormone that controls hunger) are greatly affected by lack of sleep and increased cortisol levels.  Here's what happens....Ghrelin increases - you eat more frequently.  AND leptin decreases - you lack control over how much and how often you are eating.  The last thing you want to eat when you are tired and stressed is a bowl of steamed veggies.  Forget that!  Give me salty and sugary foods!!!

Now I could go into a million and one ways on how to "de-stress".  But we all know the obvious.  Mediate, do yoga, go on a hike, sit and breathe (such a simple, yet unbearable task), hang out with friends, get more sleep, exercise, etc., etc.  And I think you should try and incorporate those activities often.  On the other hand.....how about trying something different?

• EXERCISE - It's a waste of time to exercise and stress your body even more when you are already feeling maxed out.  The best thing to do is REST.  You will benefit more from skipping the gym, eating something light, and getting some sleep than to jump on the treadmill for a dreadful hour.  Remember - you don't lose weight while you are working out.  You lose weight when your body is sleeping. 
• MIX IT UP -  Don't always do high intensity exercise (I should take my own advice).  Take it down a notch.  Less stress, less inflammation, less cortisol produced.
• INCREASE HEALTHY FATS - Omega 3's have been shown to decrease inflammation in the body and decrease cortisol levels.  Add some flaxseed oil/meal, walnuts, and fatty fish to your diet.

I would like to point out that every "body" is unique and hormone levels fluctuate significantly from one person to the next.  This may apply to you or maybe it doesn't.  But the common denominator is that ALL OF US are way too stressed.  Try and work on decreasing your stress levels by doing something relaxing that YOU love.  And if you are concerned about your hormone levels, ask your doctor to do a hormone profile on you.  The more you know, the better.

Here's to taking a deep breath and relaxing!!!!

Jill

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