Caffeine and Weight

The findings regarding caffeine and weight loss seem to change daily. While nothing is conclusive, a recent study shed some light on caffeine intake and long term weight change in both men and women. The study, published in the American Journal of Clinical Nutrition in 2006, followed 18,416 men and 39,740 women from 1986 to 1998. Caffeine intake was initially assessed in 1986 and then reassessed every two to four years. Weight for each participant was recorded at baseline and then again in 1998. The study did find a lower mean weight gain in participants who increased, rather than decreased, their caffeine consumption. However, due to the nature of the study, it is impossible to assume that higher caffeine consumption actually causes weight loss as many other factors may have been involved; rather caffeine is simply associated with weight loss. Moreover, in men, the association between caffeine intake and weight was mostly present in younger participants. In women, the association was stronger in those who had a higher body mass index (>=25), who were less physically active, or who were current smokers. This study does lay the groundwork for future research, but for now there is no reason to run out and load up on caffeine. The best advice is to stay active and eat a balanced diet.

Coffee Beverages Exposed

With spring in full swing, and summer just a few short weeks away, we now find ourselves strolling outside as we delight in the beautiful weather. Oftentimes, these strolls are accompanied by jaunts into a coffee shop or an ice cream store to get a frosty treat. While many may feel that opting for the coffee is the healthier or least caloric choice, many times this is not the case. A serving of vanilla ice cream (which is ½ a cup) is only 145 calories, while a serving of a blended coffee beverage (16 oz) can range anywhere from 180 to 580 calories! The following chart gives a breakdown of some of your favorite coffee treats:

Product	Serving Size(oz)	Calories	Total Fat(g)	Saturated Fat(g)	Carbs(g)	Sugars(g)	Protein(g)
Starbucks Coffee Frappuccino Blended Coffee – no whip	16	260	3.5	2	52	44	5
Starbucks Double Chocolate Chip Frappuccino - whip	16	580	22	13	86	65	14
Dunkin Donuts Coffee Coolatta with Milk	16	210	4	2.5	42	40	4
Cosi Arctic Latte	16	530	16	unknown	94	unkown	6
The Coffee Bean & Tea Leaf Ice Blended, Mocha, with non-fat milk and regular powder	16	390	7	4.7	58	39	11
Caribou Coffee Coffee Cooler	16	220	4	4	46	40	2

Luckily, you can mimic some of these frosty beverages while also cutting down on the calories.

Basic Blended Coffee Base*
Serves 2

1¼ cup strong coffee, chilled
1 cup skim milk
3 packets artificial sweetener (i.e. splenda, equal, etc.)
2 Tablespoons sugar
2 cups ice

1. Put everything in a blender and blend until desired consistency.
2. Serve.

Calories per serving: ~95

*To flavor your blended coffee, try adding a teaspoon of sugar-free vanilla, hazelnut, chocolate, or caramel syrup. These flavorings will provide additional sweetness, so you may want to decrease the amount of artificial sweetener or sugar in the recipe.

The Lowdown on Energy Drinks

In 1997, with the introduction of Red Bull, energy drinks began as a significant category in the US market. Since then, the market has grown by 50% almost yearly, and the energy drink market now totals more than four billion dollars. Clearly, this indicates that many Americans are consuming these caffeine laden trendy beverages, but are they really that good for us?

What is an Energy Drink?
Energy drinks, such as Red Bull, Monster, Cocaine, and Hype Energy, are beverages that contain large doses of caffeine, sugar, taurine, and other legal stimulants like ephedrine, guarana, and ginseng. These energy drinks may contain anywhere from 80mg of caffeine for 8 oz (about the equivalent of a strong cup of coffee) to 250mg. Energy drinks purport to have “functionality”, including increasing concentration and cognitive performance of the consumer. The basis of these statements, however, lies in inconclusive data, from a limited number of studies. To de-bunk some of these claims, we will breakdown the most common ingredients.

Caffeine
Caffeine is one of the main active ingredients found in energy drinks. In spite of extensive research, the evidence with regard to the health implications of caffeine is inconclusive. There is, however, some evidence that high acute intakes of caffeine are associated with tachycardia (fast heart beat) and acute increases in blood pressure. Too much caffeine may also cause nervousness, irritability, and insomnia. The longer term risks, or possible benefits, of caffeine on cardiovascular disease and diabetes, are less known.

Guarana
Guarana, a native South American plant, contains guaranine, a substance that is chemically similar to caffeine with likely comparable stimulant effects. There is very little information regarding the effects of guarana, and in the US, it is unregulated. As a result, many health professionals are wary of guarana-containing products.

Taurine
Taurine is a normal metabolite in the body that is synthesized from the amino acid cysteine or other sulphur or cysteine containing compounds. Taurine, which is naturally present in the diet, has been shown to have beneficial health effects, including decreasing blood pressure. No published studies have found any negative physiological effects of high intakes of taurine in healthy adults. However, there have been no conclusive studies regarding taurine’s interaction with the other stimulants in energy drinks.

The Dangers of Energy Drinks
While none of the common active ingredients in energy drinks seem to be particularly harmful alone, there has been limited research studying the combination of these ingredients on health. Energy drinks’ stimulating properties have been anecdotally reported to increase heart rate and blood pressure, dehydrate the body, and prevent sleep. These effects may be particularly harmful if the drinks are used in sporting contexts. Sports drinks, such as Gatorade and Vitamin Water, have certain compositional requirements with regard to carbohydrates, electrolytes, and osmolarity. Energy drinks, on the other hand, do not have these requirements and because they contain caffeine, a known diuretic, they can greatly dehydrate an individual, whereas in sporting events or exercise, they would be needed to rehydrate. In addition, socially energy drinks are now used as mixers for alcoholic cocktails. The danger in this lies in the fact that energy drinks are stimulants and alcohol is a depressant. As a result, the stimulant properties of the energy drinks can mask the feeling of intoxication and can lead a person to drink well beyond the safe limit. Finally, though not necessarily dangerous, energy drinks contain loads of sugar, and therefore contain numerous calories. Thus, consuming energy drinks, especially in place of water, can lead to weight gain.

Healthier Alternatives
Instead of relying on energy drinks to wake you up, there are numerous lifestyle changes you can make to boost your energy naturally.

1. Eat breakfast. Eating something in the morning can rev up your metabolism and start your day out right.
2. Eat every few hours. Oftentimes we get tired because our blood sugar drops too low. To prevent the drop, try and eat a healthy meal or snack every few hours.
3. Drink water. If you’re dehydrated, you will feel fatigued. Get your 8-10 8 oz glasses to keep you awake.
4. Decrease sweets. Consuming products high in sugar will lead to a peak in blood sugar and then a major drop. The drop is what leads to feelings of fatigue. If you cut out sweets, you’ll avoid the blood sugar swings.
5. Exercise! Getting your blood flowing and getting into shape will increase your metabolism and stamina.
6. Sleep. You’ll always feel tired if you don’t get your Z’s. Try to slow down and aim for at least 7 hours of sleep per night.

Fiber One Breaded Chicken

Cereal doesn’t have to just be for breakfast anymore. By crushing whole-grain, high-fiber cereals, and using them in recipes, you can add great taste, and lots of fiber to your meals.

Serves 4.

Ingredients:
4 boneless, skinless chicken breasts
6 oz container non-fat plain yogurt, drained
1 tsp ground ginger
1 tsp Dijon mustard
2 Tbsps honey
1 Tbsp orange juice
Salt and pepper to taste
½ c Fiber One cereal, finely crushed

1. Preheat oven to 350°F.
2. Combine yogurt, ginger, mustard, honey, orange juice, salt and pepper.
3. Dip each chicken breast into the yogurt mixture, then dredge each coated piece into the Fiber One breadcrumbs.
4. Place the coated chicken into a baking dish and bake for 40 to 45 minutes, or until done.

Calories per serving: ~215

Eating Breakfast for Weight Management

In a study published in the Journal of the American College of Nutrition in 2003, it was reported that people who skip breakfast are heavier than those who eat it. The researchers analyzed data from 16,452 adults who participated in the Third National Health and Nutrition Examination Survey (NHANES III) from 1988 to 1994. They found that those who ate ready-to-eat cereal, cooked cereal, or quick breads had a significantly lower body mass index than those subjects who ate meat and eggs for breakfast or those who skipped breakfast. In addition, a cross-sectional study reported in Obesity Research in 2002 further supports this point. The researchers in this study examined the eating patterns of 2,959 subjects who had maintained a weight loss in the National Weight Control Registry. Though the researchers could not make a causative connection between breakfast consumption and weight loss, they did note that eating breakfast was a common characteristic to successful weight loss maintainers. The bottom line? Eat a healthy, balanced breakfast. It can only help with keeping your weight down.

Breakfast Cereals : A How-to Guide

Though we’ve come a long way from the tasteless gruel of the 1800’s, we now have a whole new set of problems. With the plethora of breakfast options out there, it is now difficult to decide what to consume to start your day off right. Simply navigating down the cold cereal aisle can be overwhelming. The colorful boxes, with the catchy names, extraordinary box designs, and the promise of fruity sweet tastes appeal to our senses, but how do you decide which cereal is actually most nutritious? The following guidelines will help you select a healthy and filling cereal:

1. Be the adult. If you let your children choose, you will absolutely end up with a sugary cereal, since kids are influenced by box design and TV ads. Remember that the appearance of the box has nothing to do with what’s inside. Look past that attractive picture on the front and look straight to the side panel (the nutrition facts).
   
2. Read the “Nutrition Facts” and “Ingredients List”. The information listed here is standardized so it is easier to compare between boxes of cereal, than by just paying attention to the hype advertised on the front of the box. Check to see what constitutes a serving size before comparing the calories, sugar, fat, etc.
   
3. The grains should be whole. Under ingredients, it should say “whole wheat” or “wheat bran” and not simply “wheat”.
   
4. Protein content should be at least 5 grams per serving. Protein is what leaves you feeling satisfied, so you don’t want to skimp on this macronutrient.
   
5. The total carbohydrate to sugar ratio should be no less than four to one. This means that if there are 24 grams of carbohydrates in the cereal, then the sugars should be listed as 6 grams or less. This ratio shows that the majority of carbohydrates come from grains and fiber and not just from added sugars.
   
6. Check for fiber. One of the most important components of cereal is fiber. Aside from preventing constipation, fiber also helps to fill you up. Look for cereals that contain at least 5 grams of fiber per serving. Keep in mind, however, that if you are opting for the “high fiber” cereals, you will want to also increase your fluid intake. Increasing fiber intake too quickly can lead to gas and bloating.
   
7. Take those vitamins! For the most part, cereal is a major source of certain nutrients. These include folic acid, zinc, iron, and other B-vitamins. Check to see that your cereal is providing at least 25% of the RDA for these nutrients.
   
8. Beware of fruit. Don’t be fooled by the fruity name or the dehydrated red berries that are floating in that bowl. Dried fruit is actually heavier than grains, so it will be listed towards the top of the ingredient list, leading you to believe that there is a lot of fruit in there. In most cereals, however, there is actually very little fruit. A better bet would be to skip the fruity cereals, and add your own fresh fruit to the bowl.
   
9. What to avoid. There are certain ingredients that a nutritious cereal should not contain. These include hydrogenated oils, dyes or artificial colors, and chemical preservatives. If you see these on the ingredient list, keep walking!
   
10. Don’t forget the milk. Whatever cereal you are consuming, chances are it is still missing some key amino acids (the building blocks of protein). By having that cereal with milk, you will be adding extra protein and making up for those few amino acid deficiencies in the grain. Remember though, keep that milk low in fat and opt for skim or 1% milk.

To further help you wade through the cereal aisle, we’ve compiled our top ten list of nutritious cereals (in no particular order!). You can find these at Whole Foods, Trader Joes, Wild Oats, and many standard grocery chains. Each of these cereals has a serving size of ¾ cup or larger, at least 5 grams of fiber, more than 5 grams of protein, and less than 9 grams of sugar.

1. Uncle Sam Original Cereal (10 g fiber, 7 g protein, <1>
2. Arrowhead Mills Shredded Wheat bite size (6 g fiber, 6 g protein, 2 g sugar)
3. Nutritious Living Hi Lo (6 g fiber, 12 g protein, 3 g sugar)
4. Nature’s Path Raisin Bran (9 g fiber, 5 g protein, 5 g sugar)
5. Nutritious Living Dr. Sears Zone Honey Almond (5 g fiber, 14 g protein, 5 g sugar)
6. Kashi Go Lean (10 g fiber, 13 g protein, 6 g sugar)
7. Nature’s Path Optimum Slim (11 g fiber, 9 g protein, 7 g sugar)
8. Kashi Organic Promise Autumn Wheat (6 g fiber, 5 g protein, 7 g sugar)
9. Back to Nature Banana Nut Multibran (13 g fiber, 5 g protein, 9 g sugar)
10. Kashi Good Friends (12 g fiber, 5 g protein, 9 g sugar)

Now there is no excuse not to eat a healthy breakfast!

Trans Fats and Fertility

In a recent study published in the American Journal of Clinical Nutrition in January of 2007, researchers at the Harvard School of Public Health found that the more trans fats a woman consumes, the more likely she is to be infertile. The researchers conducted a study of 18,555 married, premenopausal women with no history of infertility who either attempted a pregnancy or became pregnant between 1991 and 1999. The diet of the participants was assessed twice during the follow-up period through use of a food-frequency questionnaire. For each 2% increase in the intake of energy from trans fats as opposed to carbohydrates, researchers found there was a 73% greater risk of infertility. The risk rose to 79% for every 2% of energy consumed as trans fats if they replaced omega-6 polyunsaturated fats. And for every 2% of calories from trans fats consumed in place of monounsaturated fats, the risk of infertility more than doubled. For a woman eating an 1800 calorie diet, 2% of energy consumed as trans fats is only 4 grams, which is not that much. To try and totally cut out trans fats, avoid any product that lists hydrogenated or partially hydrogenated oils in the ingredient list.