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Need more energy? Have this energy drink. If you are playing a sport, you need a sports drink. Really, do we need sport or energy drinks, vitamin waters, or fruit flavored drinks? The advertisers claim we need them. What is truth and what is hype? sports beverages

• Sports drinks are not necessary unless you are engaging in continuous, vigorous activity for more than 60 minutes in hot weather. Most sports drinks have lots of sugar and calories. Most of us don’t need the extra nutrients, electrolytes and/or protein as your diet usually provides what is needed. Water is the best drink for rehydrating, which is what your body needs. Sports drinks increase the risk of obesity, metabolic syndrome, dental caries and cardiovascular disease. Low-fat or fat-free milk can be a better option to drink when engaging in sports or physical activity to regain what you have lost.

• Energy drinks are not needed and may over-stimulate the cardiovascular and nervous system causing some detrimental effects. Most energy drinks have high amounts of caffeine and other stimulates. Energy drinks can be dangerous for people with unknown heart issues. Energy drinks are not safe for youth. In fact, studies have shown youth who drink energy drinks are less able to concentrate and may have a slower reaction speed. Extra vitamins in energy drinks do not really help your body. Energy drinks have been associated with many health concerns such as increased blood pressure, sleep problems, seizure activity, heart arrhythmia and others. Avoid powdered caffeine which is very dangerous.

• Vitamin waters have added vitamins which are better obtained by eating vegetables and fruits. These drinks also contain added sugar and sodium. Don’t pay the high price tag for these which also increase the risk of obesity. Eat a healthy diet and drink water.

• Fruit flavored drinks tend to be high in added sugar and other ingredients. Some of the herbal fruit flavored drink ingredients have not been researched on children. These drinks also increase the risk of obesity, metabolic syndrome, dental caries and cardiovascular disease.glass of iced tea

• Sweetened teas and coffee drinks have added sugar and carry the same health risks as sports drinks. They also can cause sleep disturbances and nervous problems in youth and adults.

Beverage manufactures are trying to convince us that they are providing us with “ready-to-go” attractive beverages. Most of the health claims on the bottles cannot be proven true and the added sugars increase the risk of diabetes and obesity.

Drink water!
It is the best drink. Other recommended choices include nonfat or low-fat milk and 100% fruit or vegetable juice in small amounts. Eat a healthy diet, and you will have the vitamins and minerals you need to stay healthy.

Writer: Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension
Reviewer: Susan Zies, Extension Educator Family and Consumer Sciences, Ohio State University Extension

References:
Center for Weight and Health, (2014). Hiding Under a Health Halo, University of California at Berkeley, Available at: http://www.publichealthadvocacy.org/healthhalo.html
Nelson, J. and Zeratsky, K. (2010). Milk Joins the Roster of Sports Drinks, Mayo Clinic, Available at http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-blog/sports-drinks/bgp-20056125
Nutrition Action, (2014). Caffeine in Food – Caffeine Content of Drinks Revealed! Available at http://nutritionaction.com/daily/caffeine-in-food

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During the holidays there are many temptations put in front of you.  Many companies send you food to show appreciation for your business throughout the year – boxes of chocolates, tins of cookies, and bins of flavored popcorn.  And, there are business meetings, church and social events you attend which have more high fat, high sugar snacks to tempt you during the holiday season.  Don’t lose sight of how many “treats” you try in one day or throughout the week.  You don’t have to avoid them altogether but be conscience of what you are eating.  Allow yourself one treat a day, especially if you don’t want to gain weight over the holiday season.

If you are going to a party, bring your own healthy treat to share.  Here’s one to try:

Cheesy Popcorn

Ingredients:

¼ Cup margarine

½ Teaspoon dried Italian seasoning

¼ Teaspoon garlic powder

8 Cups warm popcorn

1/3 Cup grated parmesan cheese

Directions:

Stir margarine in a large pan over medium heat until melted. Add the seasonings and popped popcorn and stir until it is completely coated. Add the cheese and stir until it melts.

Yield: makes 8 – 1 cup servings.

Nutritional Analysis:

Calories: 80, Total Fat: 3 g, Saturated Fat: 1 g, Protein: 3 g, Total Carbohydrates: 6 g, Sodium: 105 mg, Cholesterol: 5 mg, Fiber: 1 g, Vitamin A: 255 IU, Vitamin C: 0 mg, Calcium: 62 mg, Iron: 0 mg.

Source:  West Virginia University Extension Service.

To help you curb the temptation of too many food “treats,” sip water by keeping a container of water on your desk.  Add a little flavor to your water by adding slices or lemon, lime, or orange.  Research has shown that people who drank 2 cups of water before meals, over a 12 week period, lost 5 pounds more than those who did not.   If you drink sugar sweetened beverages such as sweet tea, soda or lattés try to replace them with water.  Think “WATER FIRST FOR THIRST!”  A high calorie beverage can really add on the calories.

Just keep your eye on the goal to maintain your weight over the holiday season.

Author:  Linnette Goard, Family and Consumer Sciences Educator, Ohio State University Extension.

Sources:

American Chemical Society (2010) Clinical trial confirms effectiveness of simple appetite control method.  Available at: http://portal.acs.org/portal/acs/corg/content?_nfpb=true&_pageLabel=PP_ARTICLEMAIN&node_id=223&content_id=CNBP_025477&use_sec=true&sec_url_var=region1&__uuid=1d38a07c-5dc8-4718-b0eb-d8455408a0ac

Iowa State Extension, Holiday eating tips.  Available at: http://www.fshn.hs.iastate.edu/nutritionclinic/handouts/newsletters/HolidayEatingTips.pdf

eXtension, Families, Food and Fitness (2009) Make water your number 1 beverage.  Available at:  http://www.extension.org/pages/19893/make-water-your-number-1-beverage

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