Caffeine Content

Brewed Coffee 

100 to 200mg per 8 ounces, according to the Center for Science in the Public Interest (CSPI)

Instant Coffee 

27 to 173mg per 8 ounces, according to CSPI

Pepsi

 23mg per 8 ounces

 Diet Coke 

 31mg per 8 ounces

Diet Pepsi 

24mg per 8 ounces

Energy Drink Deaths: 5-Hour Energy Reported As Possible Factor In 13 Deaths, FDA Reports

The U.S. Food and Drug Administration confirmed on Wednesday the receipt of reports that another caffeine drink, 5-hour Energy, may have been involved in a number of deaths - in this case 13 over the past four years.

The reports were first detailed by the New York Times on Wednesday.

The news follows the FDA's disclosure last month that it was investigating reports of five deaths that may be related to Monster Beverage's namesake drinks.

The highly caffeinated beverages are the fastest-growing type of soft drink in the United States, with sales increasing 17 percent last year to about $9 billion, according to Beverage Digest.

FDA spokeswoman Shelly Burgess said that 5-hour Energy, sold by Living Essentials, has been mentioned in some 90 FDA filings since 2009, including more than 30 that involved serious or life-threatening events like heart attacks, convulsions, and in one case, a spontaneous abortion, the New York Times reported.

The Times said another federal agency, the Substance Abuse and Mental Health Services Administration, reported late last year that more than 13,000 emergency room visits in 2009 were associated with energy drinks alone.

But Elaine Lutz, spokeswoman for Living Essentials, the company that distributes 5-hour Energy, said in a statement that the product "is not an energy drink" (the so-called shot comes in a bottle that holds less than 2 ounces).

"Living Essentials," the statement went on, "takes reports of any potential adverse event tied to our products very seriously. We fully comply with all of our reporting requirements." The company was "unaware of any deaths proven to have been caused by the consumption of 5-hour Energy."

Currently the FDA does not publicly disclose adverse event filings about dietary supplements, including energy shot drinks.

What Nutritionists Snack On

Greek Yogurt 

"Right now my favorite snack is a 6 oz cup of Greek non-fat yogurt (plain), with 1 teaspoon of honey and 2 tablespoons of chopped, dried plums (I use Plum Amazins' to save chopping time!)."

 -Katherine Brookings, M.S., R.D.

Brussels Sprouts And Carrots 

 "Sometimes I like to snack on brussels sprouts or carrots -- especially right before dinner. I'll pick at them while cooking, and find I can easily get in a cup of veggies and all their beneficial nutrients (like fiber, vitamin A and vitamin C)."

-Elisa Zied, M.S., R.D., C.D.N.
Also on her snack list:
-A small handful of mixed nuts
-Cheese and crackers
-2-3 Hershey's Kisses or 1-2 mini Reese's Peanut Butter Cups

Roasted Seaweed 

"I love Seasnax roasted seaweed in the grab-and-go packs. This is the perfect snack for me when my kids are eating their dinner but I'm eating with my husband later on. Its just 16 calories per package so if you need to eat a second pack you can!" -Heather Bauer, R.D., C.D.N.

Also on her snack list:

 -Hail Merry Vanilla Maple Almonds
 -Black truffle white cheddar popcorn
-Non-fat Greek yogurt with a tablespoon of pumpkin puree

A Cup Of Hot Chocolate 

"I guess I'm a seasonal snacker as my favorites seem to switch whether it's cold out or not. In the winter: 1 cup hot chocolate (made with real cocoa powder, honey and skim milk)."

-Julie Upton, M.S., R.D., CSSD

Also on her snack list: 

-1 ounce of in-shell pistachios
-1/2 cup cooked old-fashioned oats mixed with 2 teaspoons of nut butter
 -Bell pepper sticks with hummus

A Green Apple With Almond Butter 

"Snacks are always key! I'm a big fan of 1 tablespoon of almond butter on a grain cracker with a sliced green apple."

-Lisa C. Cohn, M.M.Sc., M.Ed., R.D

Also on her snack list: 

-1 cup of fresh blueberries and raspberries and parmesan cheese chips
-10 hazelnuts
-Fresh juice
-Vegetarian jerky with a piece of fruit

Half An Avocado 

"I'll have half an avocado with lemon and sea salt -- with apple slices if more is needed."
-Keri Glassman, R.D.

Also on her snack list:

 Peanut butter -- with anything!

Dried Cherries And Roasted Nuts 

"Dried cherries and roasted walnuts or almonds (the cherries are sweet and packed with antioxidants and the nuts contain healthy oils and protein to keep me satisfied)."
-Angela Ginn, R.D., L.D.N., C.D.E.

Also on her snack list: -

Popcorn
-Sweet potato chips
-Beet chips
-Dried apricots

Hard Boiled Eggs 

"I love having hard boiled eggs or an egg sandwich -- I have a new-found love of all things eggs since I started raising chickens last year."
-Cheryl Forberg, R.D.

Also on her snack list: 

-Plain, non-fat greek yogurt with fresh fruit
-Chewy whole grain bread, arugula, sliced tomato and avocado with or without a little roasted turkey
-Half a cup of cooked lentils with barbecue sauce

Dried Edamame 

"My favorite snack is dried edamame. It is portable, high protein, convenient and quick while working. It is handy to take on business travel as well. I keep some stored in my desk so I always have a healthy snack ready to go."
-Rebecca Mohning, M.S., R.D., L.D.

An Avocado-Kale Smoothie

"An avocado, kale smoothie -- for satiety, energy and deliciousness."
-Rochelle Sirota, R.D., C.D.N.

 Also on her snack list: 

-Homemade hemp-protein coconut butter spirulina cacao tahini balls
-Cauliflower Mash -Japanese sweet potatoes
 -Apples

Healthy Snacking: What Do Nutritionists Eat Between Meals?

Good news for the snack-happy: Eating between meals may be a sign of overall healthier habits.

According to survey results published by market research company, the NPD Group, Americans with the healthiest overall eating habits were twice as likely to snack as their less-healthy counterparts. Put another way, those with the healthiest diets consumed 36 percent more snacks per year compared to the average American consumer. By comparison, those with moderately healthful diets ate just one percent more snacks per year than the average consumer.

But why? Analysts of the report, Snacking In America, point to shifting attitudes about the role of snacking mean that many people now view it as a healthful behavior. "“We are no longer as averse to snacking as we used to be – instead, snacking may be viewed as one way to improve healthy eating habits,” said Darren Seifer in the report.

Healthy eaters identified fruit, yogurt and nutritional bars as some of their top picks, but we wanted more. After all, we may need a bit more variety to deny ourselves the plethora of snack options available (thanks to office vending machines, must-try food trucks and co-workers' candy dishes).

So, we turned to the experts: We asked 10 nutritionists what they like to munch on when hungry in between meals. The R.D.'s were not short on snack food: From avocado halves to portable seaweed snacks, there's bound to be a tempting (and healthy) treat in the mix to keep you satiated. Check out their answers below for some snack-spiration, then let us know in the comments section what you love to nosh on.

Fix Your Form: How To Do The Perfect Shoulder Press

If you don't know your way around a weight room, heading to the gym can be intimidating -- and even dangerous. But paying attention to a few simple rules of proper technique can make you slimmer, stronger and healthier all over.

We spent an afternoon at Equinox with trainer and manager Rebecca Woll, learning the ins and outs of some of the most popular strength-training machines.

We've been sharing Woll's thoughts on the biggest mistakes we all make while building muscle, plus her tips and tricks for better form. This week, we're perfecting the shoulder press.

The Faux Pas: Woll says she sees many people set up this machine so that the handles are too high. "You would never pick something up, bring it to 90 degrees, and then press it -- imagine carrying your laundry bag and then giving it to someone else," she says. "You want every [exercise] to be functional."


The Fix: Set up the bench so that the handles fall slightly below your shoulders, she says. Then press up so that the elbows are right by your ears. For a little added bonus, Woll suggests pulling slightly away on the handles to activate smaller parts of your muscles that aren't as developed.

Tell us how it goes in the comments below!

Beat the Winter Blues

With daylight savings time comes shorter days, colder temperatures, and darker mornings.

Winter can be a challenging time for many people. How do you feel as the days get shorter and colder? Do you gain weight or slack on your workout routine? What is your script about winter that you tell yourself and others?

If you honestly answer these questions, you will begin to see a pattern of behavior that may keep you stuck in a negative winter experience. Let's start with some reality testing, which is to say, recognizing that you have the power to "flip your script" about winter. There is no problem with modifying your routine because of the change in weather, but it does not have to be depressing or limiting. How you experience the colder months is totally up to you.

If you are debilitated in the winter months in a way that seriously impacts the quality of your life, you may suffer from seasonal affective disorder (SAD). Winter depression, as it is also called, is biochemical in nature, brought on by the lack of sunshine.

According to the Mayo Clinic:

Winter-onset seasonal affective disorder symptoms include:

• Depression


• Hopelessness


• Anxiety


• Loss of energy


• Heavy, "leaden" feeling in the arms or legs


• Social withdrawal


• Oversleeping


• Loss of interest in activities you once enjoyed


• Appetite changes, especially craving foods high in carbohydrates


• Weight gain


• Difficulty concentrating

The Vitamin D Link
Numerous studies indicate that vitamin D may be helpful for people suffering from seasonal affective disorder. Vitamin D is not found in vast quantities in most foods. Mainly, our bodies produce vitamin D from the sun's rays hitting our skin. So, when there's not as much sun and you're indoors more, there's less vitamin D being produced. A simple blood test can determine your vitamin D level. If you do have a deficiency, your doctor will recommend a daily vitamin D supplement and the appropriate dosing. Vitamin D pills are inexpensive, and can be purchased at most grocery stores and pharmacies. There are also specially-designed lamps whose rays mimic sunlight to help with the body's vitamin D production. Studies have indicated that sitting in front of these lamps for as little as 30 minutes a day can also affect brain chemicals linked to mood, thereby easing SAD symptoms. As with any medical condition, consult with your doctor to get a proper diagnosis and discuss treatment options.

Keep Radiating!
Once seasonal affective disorder is ruled out or remedied, you can focus on actions and attitudes within your control. Decide how you want to feel and make choices in line with that goal.

Some ways to stay inspired this season include:

1. Exercise
Commit to at least 30 minutes of exercise every day. If you live in an area with harsh winters, exercising outdoors might require extra planning or may not be an option. Try a yoga DVD and turn your living room into your own mini-studio. Thanks to Sandy and now the nor'easter, I'm digging Tara Stiles' four-DVD set -- variety is the spice of life and thwarts boredom! Lots of DVDs, YouTube videos, and magazines offer at-home workouts that require little or no equipment. Dancing around to inspiring music is free, easy, and fun -- and not to mention, can burn some serious calories! Find what you enjoy, and you're more likely to stick to it. Exercise gets your endorphins (feel-good hormones) flowing, which is one of the best cures for the winter blues.

2. Meditation
Every summer sunset, day at the beach, and lazy outdoor afternoon is just a visualization away. Since you have internalized all of these experiences, a dedicated meditation practice can help you consciously access them. Create a sacred space in your home that reminds you of all of the summer experiences you love and get your butt on the pillow for a few minutes a day. You may be amazed at how this lifts your mood.

3. Intention
You are the same person in July as in November. You can actively choose to flip your script about the winter months and create a joyful and inspired fall/winter season this year. The past need not dictate your future. The power of your intention is mind-blowing. So set your intention on creating and maintaining your radiance from the inside out and see what magic your new attitude brings.

If you have struggled during the winter months in the past, remember now is not then. On autopilot, your mind and body can slip into familiar patterns of behavior that have not served you, but you have the power to choose. Practice extreme self-care this season and enjoy feeling and looking good all year round!

Binaural Beats And Soothing Sounds During Cataract Surgery Could Ease Anxiety

Relaxing sounds could help people going through cataract surgery to feel less anxious, according to a small new study.

Researchers at Chiang Mai University in Thailand found that exposing patients undergoing cataract surgery -- which is often performed with just local anesthesia, meaning the patient is awake while the surgery is being conducted -- to binaural beats helped them to feel less anxious and to slow their heart rates. Binaural beats are comprised of two tones at different frequencies, which spur brainwaves that are known to reduce pain and promote relaxation. For this study, researchers exposed patients to binaural beats along with music and natural noises.

More than 3 million people in the United States undergo cataract surgery every year, making it the most common kind of surgery in the country, according to the University of Iowa.

Even though the surgery is quick, many patients still report anxiety -- one past study showed that anywhere from 3 to 16.2 percent of people undergoing cataract surgery with just topical or retrobulbar anesthesia said that "they were frightened by the visual experience of the procedure," the University of Iowa reported. This anxiety has prompted research on methods to alleviate patient stress (one past study even suggested that handholding could help).

"Our study shows significant emotional and physiological benefits from adding binaural beats to music therapy for cataract surgery patients," researcher Dr. Pornpattana Vichitvejpaisal, M.D., said in a statement. "This provides a simple, inexpensive way to improve patients' health outcomes and satisfaction with their care."

The findings were presented at the annual meeting of the American Academy of Ophthalmology; because they have yet to be published in a peer-reviewed journal, they should be regarded as preliminary.
The study included 141 people in Thailand, who were grouped by cataract type and age, among other factors. They were split up into groups of 47 -- one group listened to the binaural beats and music with the natural noises, the second group listened only to the music with the natural noises, and the third group didn't listen to anything at all.

Researchers found that those who listened to the binaural beats plus the music and natural noises had a slower heart rate and decreased anxiety, compared with those who didn't listen to anything. And both the binaural beats and music group and the music-only group experienced lower blood pressure than the no-noise group.

Another small study published in 2007 in the Journal of Alternative and Complementary Medicine also showed that listening to binaural beats for 60 days seemed to alleviate anxiety, as self-reported by eight study participants.