Beat the Heat with Energy Drinks?

What is it about energy drinks that is so appealing, is it the caffeine, B vitamins, are they hydrating or dehydrating?  Why are they so popular with our youth and athletes?

(Red Bull, Amp Enerrgy, Rockstar Energy, Monster Energy)

The sugar-free energy drinks are sweetened with aspartame and acesullfate sweeteners.  Now there has been lots of debate about the merits and hazards of artificial sweeteners, particularly aspartame, evidence based data demonstrates headaches as a possible side effect of aspartame, as for weight gain, appetite, the jury is still out.

The key stimulant in energy drinks is caffeine (derived from coffee, tea, chocolate, kola, yerba mate and guarana, added to soda pop and energy drinks),  the content in a 250 ml can is usually 80mg equivalent to one cup of coffee,  Health Canada caffeine recommendations, maximuim caffeine intakes for children and women of childbearing age  are:  45 mg/d 4-6 yrs, 62.5 mg/d 7-9 yrs. 85 mg/d 10-12 yrs,  2.5mg/kg/d for adolescents older than 13 yr and 300mg/d for pregnant and breastfeeding mothers.  For the average adult, 400mg/d is recommended except where there are health (ie., cardiac or mental health issues) or interactions with medications.

Energy drinks also contain B vitamins, taurine (amino acid) and herbs, all of which are available in a healthy diet.

Possible reactions to energy drinks include: nausea, vomiting &/or upset stomach, fast or irregular heartbeat, electrolyte imbalance- (these are not sports drinks balanced with electrolytes), nervousness, irritability &/or anxiety, insomnia, tremors or restlessness and pacing.

It can be dangerous to mix energy drinks with alcohol, (less aware of intoxicating effects of alcohol) and could lead to risky behaviours, violence and car accidents.

There may be dangerous interactions with medications, particularly for those with mental health  issues.

Athletes should not substitute energy drinks for sports drinks as they will not provide the necessary electrolytes for endurance or high intensity activities longer than an hour.

If you really want  a carbonated beverage during the summer that will hydrate you and has no sugar or artifical sugars, salt or calories, try the sparkling waters,  If anyone has mad a homemade unsweetened energy drink that is ultra-healthy, please contact me.

Please see the enclosed references for more information:

https://www.healthlinkbc.ca/hlbc/files/documents/healthfiles/hfile109.pdf

caffeine.aspx

https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods/foods.htm

s://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445139/

 

Can the ketogenic diet be healthy

Live Web Broadcast of the Dietitians of Canada Conference  in Vancouver, 2018

Really enjoyed the  presentation on low carbohydrate diets and cardiometabolic health by Dr. Sievenpiper and ketogenic diets in dietetic practice by Desiree Neilson, R.D.,, host of Urban Vegetarian.

Quite illuminating, it seems that the low carbohydrate diets have equal impact on weight loss  compared with low fat diets in the long term, the issue around sustainability of low carbohydrate diets remains questionable, and there is inadequate information about effect on mortality and CV events.  The research on protective effect on mortality has only shown significant differences with legumes, fruit, low glycemic foods, and increased dietary fibre, particularily soluble fibre.

Desiree Neilson a private consultant is working with a UBC project promoting the ketogenic diet for diabetes, type 2.  Her clients  who follow the ketogenic diet, need to achieve nutritional ketosis (0.5-5 mmol/l ketones) usually with less than 50g carbohydrate per day.  It usually takes 3-4 days for the metabolism to shift, the diet is 80% fat (mostly monounsaturated and saturated fat), 15% protein and 5% carbohydrate.  Omega 6 fatty acids drive inflammation so are avoided.

Perhaps the best way that this diet would be effective for my clients is that it  helps reduce cravings.   The diet is being promoted by  UBC Okanagan through pharmacist at Pharmasave, http://emil.ok.ubc.ca/?page_id=213

In fact, on April 28th, I complained to our local Pharmasave because their local advertisement stated they were providing a therapeutic diet without having a registered dietitian involved in their practice..  As a registered dietitian, responsible to the provincial college of dietitians, I need to meet a code of ethics  and our diets are individualized  based on evidence based research, as yet the ketogenic diet does not have double blind, rigorous testing  and we know clients require additional sodium, magnesium, thiamine, Vit D, Vit C, calcium, selenium, fibre and folate to meet their daily requirements.

Desiree explains that for the diet to be sustainable, clients need to be highly motivated and recommends the assistance of a registered dietitian to support clients changing back to a regular diet.

Desiree explained how she has modified the ketogenic diet with low carbohydrate fruits- berries, vegetables, nuts, and tofu to better meet clients nutritional requirements.

See her freebies:  https://desireerd.com/freebies/

Brazil Nuts

21 Surprising Benefits of Brazil Nuts

I was eating some mixed nuts tonight and found two brazil nuts in my 1/4 c or small handful which I try to restrict myself to for weight control.  Why do we eat brazil nuts I thought and decided to google them.

Check out this site, seems like they have lots of benefits due to their high selenium content,  anti-aging, anti-inflammatory, good for the skin, helps lower cholesterol, reduces cancer risk… baldness;  j

Just make sure that you don’t over-indulge!

https://www.organicfacts.net/health-benefits/seed-and-nut/brazil-nuts.html