How safe is 5 hour energy?!

You can't watch anything on TV right now without seeing a commercial for 5-Hour energy. The groggy people, waking up with no time to spare, dishevled and longing to hit the snooze button. After a quick shot of 5 hour energy they're good as new ready to go!
My boss recently asked me what I knew about the product and if it was safe to drink or not. I didn't know -- so I found out!

5-hour energy promises a boost of energy that lasts for hours without the "crash" associated with other energy drinks. Its main ingredients are B Vitamins and an "energy blend" consisting of citicoline, tyrosine, phenylalanine, taurine, malic acid, glucuronolactone and caffeine.
Here's a quick run down of what that stuff is and what it does:

Citicoline seems to increase a brain chemical called phosphatidylcholine. This brain chemical is important for brain function. Citicoline might also decrease brain tissue damage when the brain is injured.

Tyrosine is used by the body to make chemical messengers that are involved in conditions involving the brain such as mental alertness.

Phenylalanine is used by the body to make chemical messengers.

Taurine is used to improve mental performance.

Malic Acid optimizes cellular energy production, protecting muscles from fatigue, promoting the proper function of nerves, muscles, and the heart.

Glucuronolactone improves mental performance, reaction time, concentration and memory.

Caffeine effects the body's metabolism, including stimulating the central nervous system, making you more alert and giving you a boost of energy.



The B Vitamins in 5-Hour energy are:

Niacin (Vitamin B3), containing 150% of your RDA (reccommnended daily allowance)
Niacin works with thiamin to promote healthy blood circulation and produce hydrochloric acid. It also contributes to metabolism. Niacin's specific strengths are sex hormone synthesis, the lowering of cholesterol, and enhancing memory.

Pyridoxine (Vitamin B6), containing 2000% of your RDA
Pyridoxine takes part in more activity than almost any vitamin or mineral, playing an important role in both your physical and mental well being. It helps with hydrochloric acid production, blood cell formation, antibody production, nerve and brain health. It also helps regulate sodium-potassium balance, aids in vitamin B12 absorption, and is needed for the synthesis of RNA & DNA. Pyridoxine works with folate and B12 to block homocysteine. High homocysteine levels in the body are associated with heart disease because this compound goes after the heart muscle and encourages cholesterol deposits are the heart.

Methylcobalamin (Vitamin B12) containing 8333% of your RDA
Methylcobalamin is really a set of compounds called cobalamins. They are like the hemoglobin found in red blood cells, but they contain cobalt as instead of iron. This nutrient may help with neurological disorders such as multiple sclerosis because it helps regenerate damaged nerves, something almost unheard of in essential nutrients. It plays a roll in metabolism, blood cell formation, digestion, cell formation, and homocysteine conversion.

All these vitamins are crucial in our diet, and not having enough can be harmful. However, it's not been proven that having extra of any of these vitamins will help you or increase your energy. Excess is what most people are probably worrying about after reading those numbers. While it's unlikely to be dangerous, excess Niacin (B3) can produce uncomfortable reddening/flushing sensation of the skin. Also, consuming 200mg or more of Pyridoxine (B6) could potentially impair the normal functioning of your nerves and muscles (you would need to cosume 5 bottles of 5 hour energy in one day to be in danger of that)
As far as the "crash" the 5-Hour Energy promises you'll avoid, it is assumed that they are referring to the fact that their product contains no sugar, which can cause a "crash" sensation when blood sugar levels go up and then down after consuming a large amount of sugar. So compared to their sugary competition like Rockstar or Monster, they can promise no crash. Is this actually true? Never actually been tested so we don't really know.

So, bottomline: Is 5-Hour Energy safe to drink?
Basically it's just a glorified caffeine fix, and will do you no more harm than a cup of coffee will. Caffeine does have side effects such as jitteriness, increased heart rate, increased blood pressure and insomnia. So if you're sensitive to caffeine it's probably not a good idea.
If you do reach for the little bottle - best advice is to never drink more than two bottles and don't mix it with other forms of caffeine.

Fit on a Whim :)

 

Hello Everyone! My name is Tanya Thurnau. I grew up in a small town in southern Minnesota and now live in the suburbs of the Twin Cities. I'm just a friendly Midwestern girl who has found a passion for health and fitness!

I'll admit it hasn't always been easy for me to live healthy. I grew up watching my family, both immediate and extended, struggle with their weight. At that time I was oblivious and I didn't understand what was necessary for good health. I just knew what was going on around me wasn't good. In a fear of what I thought was my inevitable fate, and through the circumstances of life, I starved myself, tried the quick fix pills, abused laxatives, and binged and purged.

In the third grade I developed an interest in sports. I began participating in basketball and volleyball school leagues as well as city programs and camps. This continued until the tenth grade when I chose to quit sports and focus on my studies - something I regret to this day. I loved being part of a team and, looking back, it was actually the glue that held the other components of my life together.

When I went to college I was extremely introverted. I didn't participate in anything and only made a total of two friends. It was a lonely time in my life, but it was also the time I began taking an interest in health and fitness. I got engaged to one of the two friends I made at college and wanted to be in great shape for my wedding day (the summer after I graduated). I didn't have money for a gym membership, so I started running and working out in my dorm room. By the end of college and the day of my wedding (July 16, 2005), I was in good shape for not knowing what in the world I was doing.

Unfortunately my marriage didn't last and the divorce got the best of me. I was taking comfort in food, ignoring food all-together, or immersing myself in group classes and cardio machines at the gym. I was all over the place with my weight and habits.

I had tried all the unhealthy extremes, but through a desire for knowledge and a better way to live, I finally began learning the facts about what works. This is when Beachbody came along. The first home fitness program I purchased from Beachbody was Turbo Jam. I started seeing better results from this program than I ever had from the gym. Why? Because it included the workouts, a workout schedule, a nutrition guide/plan, and support?things I had to pay for separately at the gym and couldn?t afford. This is where I began learning the basics of proper health and nutrition.

From that point on my interest in health and fitness snowballed into a passion. I began purchasing more challenging workouts, like P90X, and have been blessed to be able to start a career as an Independent Beachbody Coach (since April 2009). I am also working on my certification to become a personal trainer and hope to one day open my own fitness studio.

I'll be honest, it's still not always easy for me and I'm always a work in progress, but I just want to share what I know and love with you in hopes that by doing so I can help you organize your lives through health and fitness - and hopefully create a healthier future for my family.

Please feel free to visit my website for information and advice:

http://www.fitonawhim.com/

And come be friends with me on Twitter or Facebook:

www.twitter.com/tanyathurnau

http://www.facebook.com/tanyathurnau

It's time to talk about it NEDA

"It's Time to Talk about It"

NEDAwareness Week 2011, Feb 20-26

 
http://www.nationaleatingdisorders.org/programs-events/nedawareness-week.php
 

Check out the website above, it's great! Please visit, register, support, reach out, do whatever you can :)

 

BLOG NEGLECT!!

Oh no devoted readers I have been neglecting my poor blog!!
It's been a crazy fall/winter but I am happy to report I am happy as I have ever been & made so many changes in my life! :)
One of my most exciting things to report is that my weight loss journey continues... I have now lost a total of 35 lbs from where I started Fall 09 and I feel amazing. If I can do it, you can do it. SO DO IT!! :)
I'm off to class now, but never fear I have lots of great posts coming up so stay tuned!
& Don't forget to check out the facebook! :)

<3 <3

Pumpkin Spice Latte: Seasonal Favorite or Foe?

We all look forward to this time of year for the cool crisp air, the beautiful leaves, the Halloween spooks, and of course, Starbucks Pumpkin Spice latte is back. :)

Who doesn't love to sip this delicious treat while going for a stroll in the chilly weather, or while cozying up in your favorite bookstore on a lazy weekend morning? However, as with many drinks, some of us don't realize the incredible amount of calories this little treat contains. With the season of goodies from Halloween, Thanksgiving, and Christmas fast approaching, it's good to be mindful of what you indulge in.

Nutrition Facts per serving:

Grande (16oz) made with 2% milk and topped with whipped cream

Espresso, pumpkin, spices, steamed milk and sweetened whipped cream.

Calories 380

Calories from Fat 120

Total Fat 13g 20%
Saturated Fat 8g 40%
Trans Fat 0g
Cholesterol 50mg 17%
Sodium 220mg 10%
Total Carbohydrate 51g 18%
Dietary Fiber 0g 0%
Sugars 49g
Protein 14g
Vitamin A 15% Vitamin C 0% Calcium 50% Iron 0%
Caffeine 150mg
*Percent Daily Values are based on a 2,000 calorie diet.


Now, I'm not trying to be a downer on this fall favorite, because trust me, I'm a fan as well. There's nothing wrong with indulging a special treat that is only here once a year. :) But check out the facts if you swap a Grande for a Tall, 2% milk for nonfat, and skip the whipped cream.

Nutrition Facts Per Serving:

Tall (12oz) made with nonfat milk and no whip

Calories 200

Calories from Fat 5
Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g
Cholesterol <5mg 2%
Sodium 170mg 7%
Total Carbohydrate 38g 13%

Dietary Fiber 0g 0%

Sugars 37g
Protein 11g
Vitamin A 1000% Vitamin C 0% Calcium 4000% Iron 0%
Caffeine 75mg

*Percent Daily Values are based on a 2,000 calorie diet.

Wow! Just by ordering the smaller size (by 4oz, reallllllly not that much) you can save 180 calories, 13 grams of fat, 8 grams of saturated fat, and 11 grams of sugar. & if you just can't imagine this treat without the whipped cream, it'll only cost you 60 calories, 6 grams of fat, 4 grams of saturated fat, and 1 gram of sugar more.



END FAT TALK week

I got an invite on my Facebook page to join in on END FAT TALK week. So I clicked and found a page dedicated to trying to change the conversation women are having about their body image. Too often when we look in the mirror or see someone else & what do we say?

"Ugh this looks awful."
"I need to lose weight."
"Ew, look how fat I look."
"What is that girl thinking? She's way too fat to wear that."

On a recent trip to Polaris mall with my best friend, I was standing in the dressing room at Forever 21 and saw a girl, probably about 13 or 14 years old come out of one of the rooms in a cute summer dress. She stepped in front of the mirror with a look of disgust, sucked in, and turned to the side. Now this girl was by no means overweight. She was tall and slender, but not a stick figure. She had long beautiful hair and a pretty face. She looked perfectly healthy.
"Oh my god, ew, look!"
& she pinched her sides and sucked in some more before rushing back into her room to change.

On the way out of the store, Rach and I talked about all the negativity in the dressing rooms. Girls judging themselves and their bodies, not feeling good enough or skinny enough or maybe their butts too big or their boobs are too small. It's ridiculous. We've all fallen victim to it at one time or another.

So this is what END FAT TALK week is about. Stop putting yourself down. Don't put others down to be mean or petty. Or maybe you're not even realizing that you're doing it. Stop and think before you open your mouth. Before you glare down at your belly or glare at your frame, remember that it's with you everyday. Be thankful for your health. Be thankful for a healthy body that works and supports you and functions properly. Be thankful for your strong legs that carry you throughout your day. Your arms that hug the people you love. Your face that lights up someone else's day.
When you look in the mirror, name 5 things about the way you look that you like. Leave a post it note in a public bathroom that simply says "You look BEAUTIFUL" <3 We must spread the word.

Let's change the conversation about body image ladies. END FAT TALK week is October 18th - October 22nd, 2010.

Hydrate, Hydrate, Hydrate!!

Something we have all suffered from at one point or another is dehydration. You may not have even known you were dehydrated, but studies show that the vast majority of us don't consume enough water daily, so chances are you've experienced dehydration of some level, at some point.

Water is our main facilitator of digestion. It is composed of two hydrogen molecules and one oxygen molecule (H20), its composition makes it a universal solvent, which means it can dissolve practically anything! This action as a solvent is why it is so useful in our digestion, water helps to dissolve the food we eat so every nutrient we eat can be available to our body. Water is also a taxi of sorts, delivering nutrients to our tissues, removing waste and toxins from our bodies. Our cells are contained in material called extracelluar fluid, and filled with intracelluar fluid, both composed largely of water. These fluids lubricate our joints, cushion our organs, bathe our tissues, and give our brain a nice bath to float around in. Water is also important for maintaining body temperature, think of sweating when you get too hot. This our body's way of releasing heat and keeping your from overheating. You can paint the picture for yourself of how our body shuts down without water, and why extreme dehydration can lead to death.

Now, this blog is titled 'hydrate!', but really the bigger issue is dehydration. Chances are you might be dehydrated right now as you're reading this! Are you thirsty? Are your lips dry? Headache? Fatigue? ALL symptoms of dehydration. We've all experience that mid-afternoon crash when you feel like you can't possibly do anything except take a nice long nap. This always happened to me around 7th period in high school. Geometry? Forget it. I'm focusing on staying awake and that's not even a for sure at this point. (Sorry Ms. Sheffield!) People often try to remedy this with a candy bar, a pop, a coffee, or a 5 hour energy (according to the commercials!) But what you're probably experiencing is thirst! Before you try anything else, get some water. You might be surprised at how much it helps.

Think about this: Decreasing your total body water by 1% can decrease your ability to work effectively by 10%!! A 3% decrease in body water means you're only functioning at 70%! When you actually FEEL thirsty, you're already down 2%! More motivation to stay hydrated and productive during the day.

So how much water is enough?
This is a question where the answer is dependent on who you ask. Answers could range from 1 liter to 7 liters a day. I try to drink 2-3 liters a day, depending on what I'm doing. So I have a liter waterbottle & make sure to fill it up. Just listen to your body, if you're feeling thirsty or groggy, drink up! The thrist reflex can be weak at times and many people confuse it with feeling hungry. Try to really listen to your body and figure out what it needs before heading straight to the fridge. A good way to avoid this is to stay hydrated throughout the day, and drink water with your meals!

Here's a couple tips I've heard:
Take your weight in lbs and divide it in half. This is how many ounces of water you should drink per day at the minimum. So if you weigh 150, you need at least 75 ounces of water a day.

I've also heard you need one liter per 50 lbs of weight. So a 150 lbs person needs 3 liters of water per day.


If you eat a balanced diet that includes whole grains, fruits, veggies, & lean protein, you will get about 20% of your daily water intake from food. The remaining 80% needs to be attained from fluids. Make sure it's the right kind of fluids!

Water is obviously the best choice for hydration, but we drink other stuff too, so lets not rule that out.
Coffee and tea can be good, but usually contain a lot of caffeine, which is a diuretic (makes you have to pee) and counterproductive for hydration. If you can't skip your coffee, balance it out by drinking water after, or try a cup of caffeine-free herbal tea!

Pop, diet or regular, is overconsumed and loaded with sugar, caffeine, empty calories, and harmful chemicals. Steer clear.

Gatorade and other sports drinks can also be high in sugar, while the packaging is trying to convince you they're healthy & you're fueling up! GR! They're talked up for their hydrating effects, but really usually unncessary unless you're working out hard for an extended period of time. You don't want to add the calories back on that you just burned off!

Alcohol also has a diuretic effect, so if you're going to enjoy a cocktail, balance it out with a glass of water!

So go buy a stainless steel liter water bottle (people that know me know I always have my purple or green bottle nearby somewhere!) fill it up, and take it with you everywhere! If plain water bores you to tears, add lemon or limes slices, or some frozen berries for a boost of flavor! Proper hydration will give you glowing skin, a clear head, and boosts your metabolism by as much as 3%..What a simple way to lose weight & feel great! Drink up & enjoy!! :)