Thursday, December 31, 2015

Top Ways to Be A Good Loser in 2016

Did you make a New Year’s resolution to lose weight? If you have given it up by now, you are not alone.  Statistics show Americans’ average weight is still increasing every year.  And people in Indiana ranked 44th out of 50 states in 2014 for obesity.
Is there any hope?  From my experience, there are 2 areas which provide the average person with excessive calories on a daily basis.  Change your thinking about these and you may see progress in your weight goals, feel better about yourself & see improved health!

Did you know that almost every meal in a fast food or sit down restaurant provides you with 1500 to 3000 calories?  Men need about 1800 calories daily and women need 1500 for slow weight loss (69% of adults are overweight or obese). 
The average person in the US eats out 5 times a week and eats a total of 2700-3700 calories every day.   So we are getting 100% or more of the calories we need in one restaurant meal, then continuing to eat at other times.  Simple math says we will continue to gain weight unless we make changes.
What can you do? 

  • Stop ordering fries and stop ordering pop.  These 2 simple changes will cut 700-1000 calories from the meal.
  • Avoid the baskets of chips, biscuits or breadsticks which can easily add 600 extra calories to your meal.
  • Look for calories listed on the menu or online (use your smartphone if you have one).  The information is out there if you look!  One meal should contain about 600 calories.

Unhealthy Food Clipart Images & Pictures - Becuo

What is junk food?  Anything that is high in calories and low in nutrition.  Fries, pop, candy, doughnuts, cookies, cake, pie, ice cream, chips, chocolate, pizza, etc.  These foods taste good- in the US we eat 600-800 calories a day from them! 
What can you do?

  • Start by making a list of your top 2-3 favorites.  Then allow only your favorites and avoid all others.  This is a simple way to avoid feeling deprived, yet cut calories. 
  • Cut your portions of these foods down to 150 calories or less.   Eat just enough to satisfy.
  • Add healthy foods. Every time you add fresh fruit or vegetables, you fill yourself up and decrease your need for junk food.

Topeka Pharmacy is here to help with questions about diet, diabetes and weight loss.  Try these tips and have a healthy 2016!


Friday, December 18, 2015

Energy Drinks

What are energy drinks?
 Energy drinks are beverages promising a burst of energy to increase alertness.  Common names are Red Bull®, Monster® & Rockstar®. The stimulant used to provide this energy is caffeine, with other ingredients like sugar or guarana added to boost the effects.

Energy drinks contain 80 to 360 mg of caffeine per serving, although they are not required to list the amount on the label.  By comparison, brewed coffee contains 80mg/8 oz, while a Starbucks 20 oz coffee contains 415 mg caffeine.  A moderate amount of caffeine is defined as 100 – 200 mg daily for adults.  More than 400 mg may bring on symptoms of excessive caffeine consumption including anxiety, headaches, racing or irregular heart beat and even heart attacks.  

The energy drink industry is big business.  Sales in the US have been booming- from $350 million in 2000 to $9 billion in 2013!  It is estimated that 30% of adolescents and up to 50% of young adults consume energy drinks regularly.

Concerns about energy drinks
The boom in sales correlates with a rapid rise in Emergency Room visits for symptoms of excessive caffeine due to energy drink use- From 2,000 visits in 2005 to 10,000 in 2007 to 20,000 in 2011!  This fact, along with 34 deaths being attributed to energy drink use since 2004, is causing a growing concern about the safety of the products for the following reasons:

  • Guarana, often listed as an added ingredient, is an unregulated, concentrated source of caffeine which boosts the caffeine to unknown levels.
  • People who drink more than 1 daily can quickly go over the 400 mg limit.
  • People who mix energy drinks with alcohol have been found to be 4 times more likely to drive while intoxicated.
  • Mixing energy drinks and alcohol is also linked to an increased incidence of depression and alcohol dependency.
  • A study published in December 2015 found energy shots appear to trigger insulin resistance in teens. Since insulin resistance is the 1st step in developing diabetes, there is concern for future health problems.
  • Teens can experience symptoms with less caffeine than adults- as little as 100 mg.
Although most of us think of caffeine as harmless, the facts show caution should be used with energy drink consumption.  The American Academy of Pediatrics recommend that children and teens avoid them entirely, even though energy drink marketing is directed at youth.  Pregnant women and people with heart conditions should ask their doctor about caffeine recommendations.