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Refuel Without Red Bull
By Debbie Dillman

Do you find yourself wishing for an energy boost or second (or third … or fourth) wind in between patient consults, adjustments and staff meetings? Before reaching for that mid-afternoon triple-caffeinated latte, high-octane energy drink or sugary snack to keep from fading fast, you should know these tasty goodies may instead leave you spiraling toward that crash you're desperately trying to avoid.

According to registered dietitian and sports nutritionist Ilana Katz, these quick energy gimmicks don't really refuel the body, but instead leave it more depleted. "A person's health habits cause low energy. They sometimes don't understand proper nutrition."

Katz has a passion for nutrition because she's lived through the hardships of trying to achieve what she now teaches. "I've struggled with my own body issues, the same issues my clients struggle with. I relate to them."

Instead of falling back on caffeine and/or sugar, Katz suggests refueling naturally by eating healthy, small meals every two hours. "Eat less more often. Doing so helps the body get hungrier at appropriate times and raises metabolism, which in turn helps the body to work more efficiently." To help her clients who are constantly on the go, Katz tells them to drink a yogurt smoothie or vegetable juice as one of their meals.

If eating every two hours is too much of a chore, Colorado registered dietitian Suzanne Kellar tells her clients not to go more than four hours in order to maintain energy. Kellar is a national spokesperson for the American Dietetic Association and owner of Cherry Creek Nutrition in Denver. Both dietitians agree on what those meals should consist of: lean proteins and what Katz calls "earthy foods"—whole grain carbohydrates, along with fruits and veggies.

They also both warn against processed foods. Kellar has a simple solution to keep control of what you're eating. "If there are a lot of wrappers, it's too much processed food."

Dehydration is also an energy zapper. Jaleh Dehpahlavan is an assistant professor and the department head of nutrition at Life University in Marietta, Ga. She says the high from caffeine lasts only a short time. But, a caffeine crash is inevitable because it works like a diuretic and will eventually dehydrate the body. Her prescription to keep energy flowing is one we've all heard before, but don't always follow. "Hydration is key. That means eight 8-ounce glasses of water a day."

Dehpahlavan and Katz aren't complete buzz-kills, so to speak. They say caffeine in moderation is fine, such as one to two cups of coffee a day. But, all three dietitians suggest cutting the excess sugar out of your diet. While most foods have natural sugars, Kellar recommends keeping added sugars within 10 percent of your daily caloric intake.

Katz agrees. "Sugar is bad," she says. "Sweet things have a tendency to cause you to crave more sweets."

Some food plans that are heavier on protein tend to warn against eating too many or certain types of fruits because of the natural sugars. But, dietitians say that information has often been taken out of context and a balance of all fruits is good.

"Bananas are good food for you, especially at certain times, like before a workout. But all fruits are good to eat at all times," says Katz. Plus, fruits provide fiber the body needs along with essential vitamins and minerals. Katz recommends consulting a professional dietitian before going on any restrictive diet.

While diet is one half of the equation, exercise is the other.

"Once the nutrition is in place, my clients have more energy and desire to get moving. And from there, the momentum builds," Katz says.

Kellar goes on to say her clients are usually maintaining higher energy levels within a week or two.

Dehpahlavan has more solutions to put that pep back into your step.

Bring the outside in. Well-lit, sunny rooms are a natural energy boost.
Relaxation or meditation. This can include a yoga class or half an hour of quiet time.
A brisk walk in the fresh air. It doesn't have to be a full-blown exercise routine, just a little jaunt to get the blood pumping. But poor air quality might pollute your efforts.
A good night's sleep. Rest refuels the body, as much as proper nutrition.

If you still feel you need a high-octane snack as the clock spins toward five, some healthy choices that pack a punch include a handful of walnuts or almonds, low-fat cheese, cottage cheese with fresh fruit such as berries, an apple or a pear.

Some green teas also claim to be the secret to all-day energy. Kellar says she does encourage her clients to incorporate certain teas into their diets because of their health benefits, but says not to depend on a cup of tea to get your juices flowing.

Keep in mind, a search of the Internet will turn up pages and pages of self-proclaimed natural energy boosters in a bottle, all for the low-low price of $19.95. But, few of these products are FDA approved, and therefore can't back up those claims.

"We really don't know what's in some of these products," says Kellar. In fact, she suggests investing in a healthy future instead of a quick fix. "It's never the one thing. It's always the big picture."

Why Energy Drinks Don't Work
Some energy drinks promise to give you wings or amp your performance levels, but few drinks say how long their effects last in your body. It's true, an energy drink will give you an initial boost, mainly because they're loaded with caffeine and sugar. But like with any high sugar, high caffeine product, energy drinks can cause your blood sugar to spike and then the inevitable crash follows. So, you can enjoy a short, uplifting experience and a longer post-drink slump.