Are Energy Drinks Dangerous to Your Health?

It’s one of the greatest marketing tricks in the history of beverages: Turning a can of obesity-inducing sugar water into the coolest product in the supermarket. Here’s how it’s done.

1. Give your can of sugar water a hip-sounding name, like Monster, Rockstar, or Amp.

2. Promise that the product will do something exciting to your body, like boosting your energy and alertness, so you, too, can be a rock star—or at least stay up as late as one.

3. Make your product sound slightly dangerous. Anything will sound cooler when grown-ups hate it: Dr. Oz calls energy drinks “addictive” and “unhealthy.” Other experts point to thousands of caffeine overdoses among young people 19 and under.

But all the hoopla surrounding energy drinks is just hysteria, right? Sure, drinking them by the six-pack isn’t a good idea, but in moderation, a single can of cold, tangy, eyeball-popping energy fuel can’t be bad for you . . .

Or can it?

Well, the truth is that while you can call a product RockStar, a more accurate name for some of their drinks might be Fat Roadie. Because while massive doses of energy drinks are obviously dangerous, adding even a single can a day of some of them to your liquid intake could cause more than 29 pounds of weight gain in a year! Below, I’ve outlined some of the worst energy drinks, and some much saner alternatives. Making these simple swaps could be the difference between Lady Gaga, and Lady Gargantua.

WORST MORNING JOLT
5-Hour Energy (1.93-oz bottle)
4 calories
0 g sugars 
Caffeine: 135 mg

Drink This Instead!
Black Coffee (12-oz cup)
0 calories
0 g sugars
Caffeine: 95-200 mg

 What’s really in 5-Hour Energy? Wouldn’t you like to know! The company claims the product is packed with a variety of vitamins and other compounds that promote energy, but when Consumer Reports recently requested a copy of the supporting research, the company balked. Here’s a golden rule of food and drink: If the company selling the product won’t put its money where its mouth is, don’t put their product where your mouth is. Bottom line: The only proven ingredient in this bottle is caffeine, and one bottle contains about as much as a cup of coffee. You know what costs much less, contains loads of natural antioxidants, and also has as much caffeine as a cup of coffee? You guessed it, a cup of coffee. No energy drink on the planet is more reliable.

Bonus Tip: 5-Hour Energy may be a lot of hype, but at just 4 calories per bottle, it won't make you fat. These sugar- and fat-laden drinks most certainly will if they're among your go-to options: The 20 Worst Drinks in America.

WORST CAFFEINATED DISASTER
Redline Power Rush (2.5-oz bottle)
0 calories
0 g sugars
Caffeine: 326 mg

Drink This Instead!
Sugar-Free Red Bull (8.4-oz can)
0 calories
0 g sugars
Caffeine: 75 mg

This is what happens when the companies that produce energy shots go to war with one another (7 hours of energy? Really?). Sipping this tiny bottle is the caffeine equivalent of gulping down about three cups of coffee, which is probably why the company's website warns minors not to drink it. Oh, and for those of us with family histories of high blood pressure, enlarged prostates, glaucoma, or any one of six other ailments, we need to consult a physician before use. The company also recommends you drink only half a bottle, but who's going to drink one-half of 2.5 ounces? That's like packing an Oreo in your kid's lunch and telling her to eat only one bite. Sugar-Free Red Bull offers the same low-cal advantage with a more reasonable amount of caffeine, which is about as much as a cup of coffee.

Bonus Tip: I get it—life is hectic. That's why we created our new book: The Eat This, Not That! No-Diet Diet, a complete day-by-day, meal-by-meal weight-loss plan for busy people who hate to diet. You can eat all your favorite foods, at your favorite restaurants, and even enjoy your favorite desserts--while shedding belly fat fast. Check it out.

WORST SODA HYBRID
Amp Energy (16-oz can)
220 calories
58 g sugars
Caffeine: 142 mg

Drink This Instead!
Xenergy Mango Guava (16-oz can)
0 calories
0 g sugars
Caffeine: 180 mg

No energy drink exposes the blurred line between energy and soda better than Amp. It is, after all, an offshoot of Mountain Dew. The difference is it’s shot through with more caffeine and all the dubious additives that give energy drinks their questionable energy appeal. But the problem with this can is the same problem that afflicts every other soda on the market—sugar. Guzzling this thing fills your stomach with 14 spoonfuls of sugar. If it’s energy you want, Xenergy promises all the same additives without any of the sugar. Consider it a modest vice.

Bonus Tip: Discover more surprising nutrition and weight loss secrets like this by following me on Twitter right here (where I'm giving a FREE iPad to a lucky follower) or by signing up for our FREE Eat This, Not That! newsletter.

WORST ENERGY SHOT
Clif Razz Energy Gel Shot (32 g package)
100 calories
12 g sugars
Caffeine: 0 mg

Drink This Instead!
Ito En Sencha Shot (6.4-oz can)
0 calories
0 g sugars
Caffeine: 40 mg

Be wary of any “energy” shot that comes in gel form. These packages are specifically formulated to replenish sugar stores to overworked muscles during bouts of high-intensity training. That’s great if you’re running a 10K, but it you’re not doing some serious athletics, expect it to go straight to your thighs, butt, and belly. For a more sustainable—and less fattening—form of energy, opt for green tea. Ito En’s Sencha Shot is just that, concentrated green tea laced with 152 milligrams of catechins, antioxidants that have been linked to weight loss. One of these tacked on to your daily routine can only do your body good.  

Bonus Tip: For simple steps to live a longer and healthier life, check out Dr. Oz's 25 Greatest Health Tips Ever.

WORST COFFEE BOOST
Starbucks Coffee Frappuccino (13.7-oz bottle)
290 calories
4.5 g fat (3 g saturated)
46 g sugars
Caffeine: 108 mg

Drink This Instead!
Rockstar Roasted Coffee + Energy Light Vanilla (16-oz can)
100 calories
14 g sugars
Caffeine: 240 mg

I’m not Rockstar's biggest fan, but they do a lot of things right, like this healthier alternative to Starbucks. Do you know how much whole milk you’d have to pour into your coffee to reach the 290 calories in this Starbucks bottle? Nearly two cups. Or how about this for comparison: This Vanilla Frappuccino has more calories than either a Snickers bar or a Wendy’s Jr. Cheeseburger, plus it has more sugar than two scoops of Haagen-Dazs Crème Brulèe ice cream. Switch to Rockstar’s lighter version of a caffeinated morning drink and you’ll cut your calorie load by two-thirds!

Bonus Tip: Here’s a much healthier way to boost your energy levels: Fill your plate—and belly—with these 40 Foods with Superpowers. The best part: You’ll strengthen your heart, fortify your bones, and boost your metabolism at the same time!

WORST ENERGY DRINK
Vault Red Blitz (20-oz bottle)
290 calories
78 g sugars
Caffeine: 115 mg

Drink This Instead!
Rockstar Recovery (16 fl oz)
20 calories
2 g sugars
 
And here it is, the biggest loser in the battle of the energy drinks. Vault packs in more sugar than any other energy drink on the market. In terms of sheer calories, Starbucks Coffee Frappuccino fares just as bad, but even it can’t claim to have more sugar than 3½ Hershey’s Milk Chocolate bars. If you’re looking for the daily energy beverage most likely to give you diabetes, this might be it. Otherwise, pick something with less sugar. Rockstar's Recovery is as fine as any energy drink on the market. It contains 160 mg of caffeine—about as much as 14 ounces of Dunkin' Donuts coffee—and it's flavored with lemon juice.

Bonus Tip: If you're serious about losing weight, you need to cut down on sugar first. Problem is, many of us eat too much of the white stuff for breakfast.  You stay full longer when you swap out sugar for fiber, and we'll show you how to do it with ease right here: The 24 Best and Worst Cereals.

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Eat 5 Smaller Meals Every Day to Boost Energy

Nature is waking up from the long winter, and it is the perfect time for you to come out of hibernation and activate your energy. Boost your energy level with one simple habit: eat five small meals a day, comprised of longevity-enhancing foods. Practice consistently and by the end of March, it will become a new healthy habit that will serve you for years to come!

This is the third habit in the 2011 Longevity Program, a yearlong plan of monthly activities that come from the habits of centenarians from around the world. The idea of this program is that by choosing a simple activity and doing it every day, you will gradually develop 12 new healthy habits by the end of the year. Would you like to do the whole year program? Look at my previous Yahoo! Blog “The Longevity Resolution: Live to 100”.

If you are interested in a more formal longevity program, check out my new book Secrets of Longevity 8-Week Program, a journal that will transform your health and lengthen your years.

March’s Habit: Eat 5 smaller meals every day

Here’s why: In Western culture, we usually eat three square meals a day, but eating smaller meals five times a day may actually be better for your long term health. Five meals a day delivers a steady stream of nutrients, blood sugar, and energy to your body all through the day. Additionally, eating smaller portions at each meal is less taxing on your digestive and metabolic systems, and reduces your risk of heart disease. When you restrict your food intake for each meal but pay attention to nutrition, your body becomes more efficient and effective, better able to absorb nutrients and less burdened by the work of eliminating toxins--which can improve your overall energy. One more thing to consider: eating steadily through the day makes you less susceptible to the mid-day hunger strike that leads to a fast-food frenzy.

The trick is to keep the meals fairly small; in general, portion your meals to what you can fit into a single cupped hand. Also, when you eat your daily protein and fat at the start of your day, you tend to lose weight and have more energy; conversely, eating the same things at dinner tends to increase your chances of weight gain and heart disease. Keep your last mini-meal to 7pm if possible.

Which Foods to Choose?

When you eat five small meals today, it makes a difference what you put in your body. Instead of eating foods that give you a quick rush of energy in the form of simple sugars, choose foods that have a more sustainable energy content. Where simple sugars will quickly burn out and leave you depleted, these foods will nourish your health as they increase your energy level.

• antioxidant-rich berries, especially blackberries, blueberries, cranberries, raspberries, and goji berries

• beans and legumes, especially black beans and mung beans

• chlorophyll-rich foods, including barley-grass juice, chlorella, spirulina, and wheatgrass juice

• leafy greens, especially collard greens, dandelions, kale, and spinach

• various mushrooms

• nuts and seeds are rich in energy-boosting iron and magnesium, especially almonds, pumpkin seeds, sunflower seeds, sesame seeds, and cashews

• whole grains like amaranth, barley, bulgur, quinoa, brown rice, and oatmeal

• squash of all kinds

• sweet potatoes and yams

• chicken, meat, fish, and shellfish in moderation--about 4 ounces, or the size of a deck of cards each day

• herbs like bay, cilantro, dill, garlic, ginger, onions, oregano, parsley, peppermint, rosemary, scallions, and sage

Reward Yourself

If you eat five smaller healthy meals almost every day, come up with a way to reward yourself. You will be more likely to follow through with your goal when there is an added perk in sight.

Stay on track

To stay on course, ask yourself these questions each day. Keeping a written record of daily answers will help you stay motivated.

• Are you eating five smaller meals of longevity foods every day? How has the experience been?

• How do you feel today compared to the previous day? Look at your overall energy level. If you feel more energetic, it is an indication that you are digesting efficiently and absorbing more of the energy-giving nutrients in your food.

• What obstacles are keeping you from eating in this way every day? What can you do to resolve these issues?

Make it happen! An answer for every excuse

• Miss a day? If you miss a day or two, do not think it means you are a failure! Forgive yourself and consider the reasons for missing a couple days. What could you do differently? Then, recommit and continue where you left off. Don’t ever give up!

• No time. It can seem daunting to eat five small meals a day when you are struggling to prepare just two or three for yourself on a normal day. However, remember that many of the meals can be as simple as a handful of nuts and berries or hummus on multigrain toast. Also, preparing ahead can help. Make big portions of a soup or stew, packed with veggies like squash, greens, mushrooms, and broccoli. Freeze some in single-sized portions for an easy meal later. Change it up by eating as a soup one night and spooning over rice the next day. You put in the time up front, but have some simple meals for later.

• Too expensive. There is a commonly held belief that eating healthy food is more expensive. First, consider which will cause you more costly health problems down the road: wholesome foods or grab-and-go packaged foods? Wholesome fruits, veggies, and grains may cost more now than a burger, but you are investing in your long-term health--and having more energy now! Also, the concept of five smaller meals means that you are eating less, which should translate to some savings.

• Work gets in the way. Some workplaces may not be conducive to eating this way. However, you may be able to slip an extra small meal in during your workday, such as a handful of trailmix. Or what about an energy-enhancing juice? Mix a powder of chlorella, spirulina, kelp, wheat grass, or barley grass into water, juice, or green tea for an energetic boost you can sip while you work.

On March 31: If you have been practicing eating in this way every day, it is likely that you have created a new habit. Keep up the good work and stay tuned for April, which builds on this month of nutrition and will feature foods that increase immunity! Look for my monthly articles to guide you through a healthy and happy 2011.

You can find many more ways to live to 100 in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle.

I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

—Dr. Mao

This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

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Magic Quercetin—Radical New Energy Booster?

By Lara Endreszl

Free radicals have been in the news the last few years. These tiny cells float around your body and fuse with healthy cells, eventually killing them as well as decreasing our energy, damaging systems of cells, and possibly to decrease the brain’s mental abilities. With energy drinks, supplements, and pills all designed to get your energy to stay at its peak when you need it the most; a company in California has a new idea to fuse energy with a positive spin on free radicals.

By using natural, super-antioxidant properties Free Radical Scavenger made a line of flavored chews, powdered mix, and a drink concentrate hoping to induce natural energy and stave off the activity of free radicals. Free Radical Scavenger, known as FRS, was pleasantly surprised to learn that their experiment in natural energy boosters actually inspired a following among high-caliber athletes and world-class competitors.

The main ingredient is derived from the skins of grapes called Quercetin. This powerful antioxidant, also found in apples and blueberries, provides the body with protection. Studies have shown Quercetin to be effective in increasing energy, focus, drive, and endurance, all of which help athletes perform to the best of their abilities. Scientists have come to believe that Quercetin acts as if your body is under activity during exercise and increases its stability. FRS has also added vitamins and other components that enhance metabolism to the mixture for a nutritionally balanced complement to your workout or regular everyday activities.

Enhanced with green tea extract, the combination helps to promote thermogenesis (which works to enhance the rate of carbohydrate and fat burning inside the body). Because exercise has the potential to increase the spread of free radicals circulating around the body by almost 200 percent, these free radicals cannot be eliminated just by the normal antioxidant properties produced by your body. The makers of FRS say that it would be near impossible to duplicate the amount of Quercetin in your diet by merely eating a bunch of fruit. You would have to consume around forty apples to match the amount of Quercetin offered in each serving of this supplement.

Seven-time Tour de France champion and cancer survivor Lance Armstrong joined FRS’ board of directors and reportedly uses FRS regularly as do many Olympians and serious exercisers as well as normal people looking for the most natural energy boost with effective results.

The chews and liquid concentrate were recently used in a double-blind clinical study performed by researchers at Pepperdine University in California. Athletes were instructed to take FRS daily for a period of six weeks and another group took a placebo. Overall, the group of cyclists taking FRS had an increase of performance of just over 3 percent versus the placebo group. Professor of Sports Medicine and lead investigator from Pepperdine Dr. Holden MacRae says that the effects provided by FRS can only be replicated by using dangerous or particular extremes, “Daily use of FRS Plus yielded results typically achieved only by blood doping or living at high altitude.” FRS has five flavors (peach-mango, lemon-lime, orange, low-calorie orange, and low-calorie wild berry).

If you are interested in a quick and natural source of energy, endorsed by Mr. “Live Strong” himself, you can visit their website for a free 14-day trial to encourage you to add FRS to your routine—whether or not you want to incorporate it into your workout—as a healthy alternative to the usual means of fatty protein shakes, quick-burning metabolism pills, or piles of food in order to balance out the energy released during high-caliber exercise. Find out for yourself if this Quercetin-laden, vitamin-packed helper works for you.