Weekly Business Briefings and Porduct Samples!

ATTENTION DALLAS TX AREA!!

Come join me and some of the top Beachbody Coaches in the Area for a Starbucks beverage and a sample of Shakeology!

If you are wondering what all the excitement is about come to one of our weekly Business Briefings and Product sample sessions.

* Learn about how you can turn your Fitness Into a Business!
* Get Great discounts on top selling Fitness Products!
* Sample some of the Best selling home Fitness Products!
* Talk live to a local Team Beachbody coach!
* Get Tips on how to maximize your fitness results and use the free online tools!
* Explore the Brand newly upgraded Team Beachbody website

Myself and some of the local Beachbody coaches will be hosting Weekly Sessions for You! & of course your guests. These info sessions are FREE and you can bring as many people as you'd like! We will even treat you to a Starbucks beverage while you are there!

Here's some details for you:

Every Monday Night
7:30pm
Starbuck's Coffee Shop
In The Meeting Room
3525 Grapevine Mills Pkwy, Grapevine, TX 76051
(Right next to the Grapevine Mills Mall so it is easy to get to and Find) :)

This week (6-22-09) we will be featuring Shakeology! If you have not tasted this amazing nutrition drink you will want to come out just for that! Can't decide between Chocolate or GreenBerry? Come taste both before you order! (also learn how you can save up to $30.00 per month)

If you'd like to attend just drop me a note at Keith@FreeFitCaoch.com and let me know you are coming and if you will be bringing anyone. I will be sure to reserve a seat for you.

I am excited about having these informative sessions and for the chance to meet you and get to know you better!

We will have Great info and some get started training for you so be sure to come as often as you'd like.

See you Monday!
Keith

The Great Motivators: 14 Reasons to Keep Pushing Play

The Great Motivators: 14 Reasons to Keep Pushing Play
By Denis Faye and the Beachbody® Message Boards Community

Exercise is easy. Buy a video, pick up a weight, and you're doing it. Nutrition is easy. Buy good foods, eat them, and you're doing it. So why aren't we a world of the fit and the skinny? We'll tell ya why.



Because motivation is a killer. It's one thing to know how to eat right and exercise. It's another thing entirely to actually do it.

The trick is to find your magic button—that motivator that pushes you to blast out a P90X® Ab Ripper X session when you'd rather stay in bed, that motivator that makes you eat celery when chocolate cake is so much more delicious.

If you've found your motivator, more power to you, but for those who haven't, we asked the crew members on the Message Boards about their motivators. Answers ranged from wild to wonderful to weepy to just plain weird. If you see one that you like, grab it. It's on the house.

Here are a few of them

1. "What motivates me is the high I feel a couple hours after a really good workout. Nothing can beat that!"—JLYNNFL01

Exercise causes your brain to release endorphins, the body's natural painkillers. A nice side effect of these little hurt-masking hormones is that they can also induce euphoria, even with moderate exercise.

2. "The thought of elastic waist bands keeps me pressing play." —Chelle Bean

This is in no way a judgment, but the simple fact is that when you're fit, you have access to cooler clothes. And once you toss that muumuu away to make room for your skinny jeans, you won't want to go back.

3. "I motivate myself by thinking about how wonderful it will feel to be my husband's trophy wife!"—shellyv

Although your spouse will probably love you either way, it's always nice to make him or her drool a little. Remember, being fit makes you feel good about yourself, and when partners feel good about themselves, it makes it easier to feel good about the relationship.

4. "Looking at my before pictures. If I ever start to feel like I don't want to exercise I just pull those gems out."—RyGuy

Everyone seems to like their "after" picture so much more than their "before" picture. There was a lot of sweat and pain in the transition.

5. "Even though the ex-wife did not leave because I was not ripped, I still can't wait to take my shirt off at the pool for our son's birthday and have her see all the things she is missing out on. His birthday is in August, so I have just enough time."—Puckmaster

Here's an old quote: "Revenge is a dish best served cold." It comes from either Afghanistan or the Klingon language. We're not sure which.

6. "Rock climbing alone isn't a key ingredient to a full life, at least not for me. Climbing with my kids, on the other hand, is another story. Spending time together, being able to keep up, starts to be even more promising. Ultimately, that is my big picture; my family, my kids, and my health are all intertwined." —Fitz62

Being fit opens up a whole world for a parent. And technically, running around with your rugrats counts as exercise, so you get a bonus.

7. "My 2-1/2-year-old son who asks, 'Daddy are you exercising today?' And afterwards puts my shirt in the laundry basket for me. I want to be here as long as possible for my family." —Sgpratt

Here's an even bigger motivator when it come to exercising for the sake of your family. Not only will the quality of family time improve, but also, in the long run, you'll have lots more of it.

8. "My daughter is my motivation. I do not want her to see me struggling with weight as I saw my mom."—Fufi28

Here's the biggest motivator of all. Kids model their parents—the way they eat, the way they live their lives. If you live your life healthily and strongly, your kids will too.

9. "My favorite motivational tool is to use some P90X workouts or other exercises to create unique challenges and do them for time."—Coach Marc

Goal-oriented people fire themselves up with, wait for it, goals. If working through 90 days of grueling exercise isn't enough for you, create mini goals during that time. Increase sets or do things faster, whatever fires you up.

10. "I make each workout an appointment . . . and I don't like missing appointments."—Blotman

Most people like to live up to the commitments they've made. If you make a doctor's appointment, you don't miss it, do you? Well, you're just as important as your doctor, so if you make an appointment with yourself, honor it!

11. "WOWY keeps me accountable, I may not know a single soul personally, but just knowing thousands of other people are putting their health first keeps my conviction strong!"—Maii Beloved

Of course, if you're just not willing to give yourself the respect required to keep those appointments, maybe you'll respect the thousands of people who track you when you use the WOWY® accountability system.

12. "The more you work out, the more you can eat!"—j-ro

This one is a slippery slope, but there's some truth to it. Just keep in mind that exercise isn't a license to pig out on junk because "junk in, junk out."

13. "I enjoy seeing others' reaction when I wear a tank top. I get a kick out of them staring at the veins in my biceps."—Padstack

It's always nice to get checked out and know that your hard work is paying off.
14. "GIRLS GIRLS GIRLS"—VOLTOWN

Well, if you don't want to do it for yourself and you don't want to do it for your family, there's nothing wrong with doing it for the ladies, we suppose, or for the men, of course. Just don't go too crazy, Voltown.


What's your Motivation? Join in on the Beachbody Message Board discussion to keep accountable and help others! Click Here for my Thread K&C's Fitness Connection

THE BEST FOOD ON THE PLANET!

The Best Food on the Planet
By Steve Edwards

As a trainer and nutritionist, I frequently get asked, "What's the best thing I can eat?" Or, "What's the best food in the world?" It's also a subject that easily makes its way onto the glossy pages of the assorted magazines you peruse whilst standing in line at your local market. And there's always an answer. "One food that will change your life!" Or, "Just eat this!" It's so simple, or so they'd have you believe. "If you'd only been eating this one thing you'd be slim, healthy, and look like that supermodel on the cover." You know, something like that.


In this week's Nutrition 911 lesson, we'll take a look at the answer. So, class, just what is the best food in the world? Anyone care to answer?

No, Jack, I'm sorry. Red meat is not the right answer.

But to appease you, Carl, Stuart, and McClown over there trying to get the children's attention, let's look at red meat anyway. After all, most of us eat a lot of it, even though most modern science is showing us that eating too much will lead to health problems. Red meat is the best food choice you can make if you were only given one thing to eat. Therefore, boys, if you were living as an explorer in the 19th century, like Lewis and Clark, it would certainly be a superfood. Red meat has protein (of course), vitamins, and fat. Because you can live on fatty meat for a long time, it was prized in cultures where there were limited food options. Lean meat, which is better for us in the civilized world, wouldn't cut it for trappers who would sometimes die of "rabbit death" because their diets had insufficient fat.

In the modern world, we tend to get plenty of fat, especially the kind you get from meat. Therefore, diets high in red meat are often linked to heart disease and other assorted diseases. Red meat consumption should be limited in a modern diet. And you don't need any at all, as most of its nutrients are found in foods that don't have the same downsides. So now this ancient superfood should be far down on your personal food chain.

What was that, Moonbeam? I couldn't hear you over that guitar. Oh, spirulina.

Yes, spirulina does have a lot of nutrients and is considered a "superfood" by many, especially those who wear a lot of hemp clothing. It's an alga that is very rich in vitamins, has a lot of protein, and even contains some good fatty acids. For one food, it's awfully good. Well, at least nutrient-wise. Eating it is another matter. Its taste is, let's just say, challenging for many. But even if you can eat it as joyously as a plecostomus does, you're still missing certain vitamins, and amino and fatty acids that you need to find elsewhere. While it's a great food, it's not the answer.



You in the overalls, did you say broccoli?

More than any other, broccoli is referred to as "the best food in the world." It is healthy stuff for sure. It's loaded with vitamins, fiber, and even protein. But it lacks fat, and besides, while you can eat a ton of veggies without gaining an ounce, you can only eat so many before all of the fiber begins to have the opposite effect you desire on your digestive system. Fiber is great, to a point. It soaks up cholesterol and keeps you "regular." Too much and you'll become . . . too regular. A cyclist I know once decided to test just how much fiber he could consume. The results came while he was out on a ride, and I, for one, was glad I wasn't following him.

Yes, Siri, hempseed and flaxseed are great, but I think we should draw the line at listing combustible hemp as a possible superfood.

Leaves aside, these seeds are loaded with omega-3 and other essential fatty acids. They even have protein and vitamins, and have been linked with many assorted health benefits. But again, they only contain a portion of the nutrients you need each day. Plus, they are dense, meaning that you can't just munch on 'em all day long without consuming too many calories.

And speaking of fatty acids, fish is loaded with two very important ones, DHA and EPA, and even more protein. A superfood to a degree, it has a huge downside. We've polluted our oceans and waterways to the point that many of the things fish eat are toxic. As we rise up the food chain, we eat the fish that have more protein, more fatty acids, and more and more toxins. Whales and dolphins—fish make up nearly 100 percent of their diets—have very high levels of toxins in their fatty tissues, so much that these high levels exceed superfund cleanup standards. An altogether different problem addresses what we should do about this, but sticking to the subject, I would recommend that you somewhat limit fish consumption, unless you can get some data on fish contamination levels.

Yeah, Bugs, I know you think carrots are the be-all and end-all of nutrition. They're not bad. Loaded with carbohydrates, vitamins, and fiber, it's easy to see how you could outsmart Elmer Fudd all day, since he looks like he's been feasting on mom's apple pie in lieu of rabbit. While carrots are a great energy snack, they lack necessary protein and fats, making it unlikely that you could live on them exclusively, unless you exist in two dimensions.

No, it's the same for blueberries, Violet. They are loaded with antioxidants but are still mainly a sugary carbohydrate source. A good thing to eat, sure, but you shouldn't plan your entire diet around them.

I hate to burst everyone's bubble, but unfortunately, there is no single "best food on the planet." Your body is complex. To function properly, we need to eat from various sources. We consume trees, seeds, leaves, fruits, animals, bugs, weeds, etc., etc. And not just to get a variety of flavors. Different foods make you feel differently because they do different things to your body.

Of course, this doesn't mean that one food is as good as another. There are superfoods out there. But they're all super for one thing. Beachbody's Results and Recovery Formula is a superfood for after a hard workout but would be a terrible food if you weren't exercising. Spinach was super for Popeye, and can be for you, but it would not be the best choice right before a contest of strength with Bluto. There are different foods that are super for different circumstances.

As a society, we've learned to eat for taste. However, there was a time when we ate for performance, which is probably how we began learning what we now call the science of nutrition. Added ingredients in junk foods, like flavorings, have messed up this process, and now we have a hard time distinguishing a food's performance value by taste. We do things like adding sugar to meat that create unnatural cravings. So we need to relearn to eat for performance. Once you begin doing this, you'll retrain your body to crave the right foods for the right circumstances.

Remember that you should eat to fuel your body for what you are going to do. Superfoods are only super if you eat them at the right time to support the right activity. So today's lesson is that there is no best food on the planet. But there are perfect foods for different situations. So next time, we'll talk about nutrient timing.

2-Day Fast Formula Product Review

Product Review!: - 2-Day Fast Formula


I tried the a Beachbody 2 Day Fast Formula the past 2 days. I did not know if I could last without actual food for too long but I figured I'd give it a try. One of my coach friends Barbie did it and it got me thinking I could too!

So, Day one was actually not too bad. I did have my Shakeology for Breakfast and that does really satisfy and sustain me so morning was not too bad at all. Now, my Kids do eat a lot (they are 3, 3 and 4 yrs old). So it was a challenge around snack time and lunch for me but I wanted to do it so I just had my Beachbody Fast Formula for Lunch and it was OK

At about 3pm I did get a little GROUCHY and was HUNGRY so to satisfy my chewing need I ate 3 cubes of Watermelon that I had cut up already from the past day. It was all I needed at the time so I felt much better.

During the day I kept my focus away from food by learning The new Team Beachbody site and sending customer updates etc. It distracted me but also reminded me that I wanted to do this and it was only 2 days!

By dinner time I did also have the Fast Start formula but I added a 1/2 scoop of protein powder for a little extra. I did not think it would hurt much and it made me feel better.

I did not exactly have a low activity day since I did my morning cardio workout and was playing with the kids all day so I just ended up going to sleep early (a little hungry but I felt good)

The next morning I actually felt Great. I thought I would be sluggish and maybe have a headache but nope, I felt excellent and not hungry at all!

I started the day with Shakeology again (mixed with Water instead of my typical soy milk). Felt fine until 11am. at 11am I was HUNGRY so I had my Fast Start formula for lunch and again added the 1/2 scoop of Protein powder. That carried me through until about 3pm again lol

I had 3 almonds to satisfy my chewing craving and that was all I needed.

Dinner I had the Fast Start Formula but added 2 large strawberries to it to have a little more and ease some food in. Dinner was hard since I had to cook for the family but it worked out OK. I just prepared everything and sat with them and had my shake. I kept myself occupied by clearing and cleaning up right away too.


This morning I feel much lighter and tighter. No hunger and just feel very clean. I Hit my workout Strong, had some recovery formula after and just enjoyed my morning shakeology with soy milk and Peanut butter.

So I would say that the Fast formula is a great tool to kick start your progress. I would recommend it and I actually lost 5 pounds in the 2 days. Now that was not my main reason for doing it and I am sure most was water weight and just from not eating but I want to see how much of it I can keep off. I altered the guide to meet my needs but did and feel really good! I am ready to eat clean and continue my ChaLEAN Extreme meal plan.


If your Thinking about trying the fast start formula, go for it. I like the feeling of clearing out my system for the 2 days. The added bonus was not having to worry about food choices for the day ;)

My next 90 days!

ChaLEAN Extreme halped me drop about 34 pounds and add some muscle definition in my first round.
This round I will focus on the eating plan and see what I can do. I want to shed about 20 - 25 more pounds and add some mass.
My focus will be on the lean proteins & sticking to no eating past 7pm!

One of My favorite Recipes!

I love making this on the grill. Be sure to keep a spray bottle with water on hand just in case. when you see some fire just spray the board and keep moist. Also most grocery stores have the planks!

Meet Tony In Atlanta at 8am this morning!

Meet the Man behind P90X!
8am Today 6/13!

We are adding seats as you read this so come out and join us. Be sure to tell them Keith Colombo #3263 sent you to get in for Free as My guest!

You do not want to miss this event!
Date: Sat, Jun 13, 2009
Time: 8:00 am - 11:00 pm

Marriott Atlanta - Century Center
2000 Centry Boulevard
Atlanta, GA
Local Phone: 651-434-4934

Brief Video about Beachbody Coaching!

This is an excellent intro to being an online fitness coach. I love what I do and look forward to helping you succeed as a coach! Let's do this together and help reverse this awful trend of Obesity and weight related Disease!

Check out a sample clip from an Infomercial about the Coach Opportunity set to launch very soon!

You know us for our Physical fitness products. Now learn about how I have and you can build your Financial Fitness.

Such a great opportunity that I am thankful for everyday. If you like fitness, are someone that likes to help others and want something MORE you will do great! I am here to help you!

P90X CREATOR TONY HORTON IS COMING TO ATLANTA!!

JUNE 13, 2009
8AM – 11AM (Saturday)

You’ve seen him in the top rated infomercial for P90X, on QVC, in Power 90, Power 90 Master Series, Power half Hour, 10 Minute Trainer and His Own One on One Series!

NOW MEET HIM IN PERSON!

Don’t miss this great opportunity to meet one of the greatest personal trainers in the world. Tony has trained some top celebrities as well as regular folks like you and I ☺ with his innovative and effective home workout DVDs!

Tony’s P90X Program (and his others) have proven themselves workout after workout.
Come meet tony Horton and Get your photo with him, find out how you can change your life!

- FREE Autographs with Tony Horton!
- FREE Photos with Tony Horton!!
- FREE P90X Giveaways for my Guest Attendees!!!
- Find Out How You can Earn Money with P90X!
- Hear how you can transform your health and wealth


RSVP with me via email at Keith@FreeFitCoach.com by sending your:
1- First and Last Name
2- Phone Number (in case of any changes or updates)
3- Email address

I will reserve your Spot. As my guest this will be a FREE event.

(exact location and details will be emailed back to you once you RSVP.)

I look forward to seeing you in Atlanta on Saturday June 13th Space and autographs may be limited so Reserve your spot right away!
Contact me right away to reserve your guest spot Keith@FreeFitCoach.com

Tony Horton's (Creator of P90X) 11 Laws Of Fitness...

Man...I think this is so great! It is a great "Reminder" of some things we may already know. I had the pleasure of talking with Tony a few months back and hear him speak. This was a stand out for sure.

11 Laws of Fitness by Tony Horton

1. VARIETY
*Mix it UP!
*Sectional progression, muscle confusion & super stacking work!
*Prevent boredom, injuries, and plateaus

2. CONSISTENCY
*Success comes to those who work hard day in and day out.

3. INTENSITY
*Find the fire
*You are tougher than you think!

4. PURPOSE
*Does your reason WHY motivate you?
*Fitness, health, quality of life, feeling good
*Prevent illness & injury

5. REALITY
*Know the power of now
*Trust the process, enjoy the journey
*Know the difference between fact and fiction

6. SPORT
*Go Outdoors! Go Play!
*Join a team and have fun!

7. THE PLAN
*Schedule it- Do it!
*Stay accountable and motivated

8. STRESS AND SLEEP
*Understanding, patience, & gratitude come when you don’t have stress and have sleep!
*Recharge, replenish, and recover

9. LOVE IT! (OR LEAVE IT!)
*Excitement about your workouts key to lifetime health and fitness

10. FLEXIBILITY
*Fountain of youth
*Stretching and yoga for healthy joints
*Less injuries, more range of motion

11. FOOD SUPPLEMENTATION
*You are what you eat and drink
*High performance happens when you eat whole foods and proper supplements

Nutrition 911, Part XIV: Energy Drinks – Do They Really Give You Wings?

By Steve Edwards

Energy drinks have taken over the soft drink market in a caffeine-fueled frenzy. By listening to the ad campaigns, you'd be sure that this has everything to do with your health. Now instead of leaving the convenience store with a gut bomb, you can grab a Monster can of Adrenaline that promises to Redline your performance until you're partying like a Rockstar. But do energy drinks really give you wings? Or are you more likely to experience a fleeting glimpse of euphoria, only to come crashing down like Icarus? This week, we take a deeper look at energy drinks, 911 style.

Since Red Bull entered the U.S. market in 1997, energy drinks have been chipping away at the soft drink and bottled water companies' stranglehold. According to an article in The New York Times, energy drinks have now surpassed bottled water as the fastest growing category of beverages. This isn't to say that they're hurting the soda companies, because pretty much everyone now makes an energy drink, from Hansen's to Steven Seagal. Despite a slew of drinks with far more provocative names such as Who's Your Daddy?®, Cocaine™, Jones Whoopass™, and Beaver Buzz™, the industry leader is still Red Bull, with sales over $3 billion last year.

The where and why?

Energy drinks have been around for decades, particularly in Asia and mainly in Japan. They weren't soft drinks like they are today. Instead, they were small vials of liquid promising to increase performance. These vials were usually filled with caffeine, many herbs containing caffeine, and some vitamins. Their target audience was businessmen, to aid their long work schedules.

Red Bull took its name and certain ingredients from a Thai supplement. It was watered down and sugar was added so that it could be consumed as a soft drink, targeting the under-30 crowd. And voilà, a new market was formed. Pretty much everyone has jumped on the bandwagon. The more consumer-friendly varieties tend to be larger and resemble soft drinks, but there are still some aimed at more "sports-specific" audiences like bodybuilders and ravers. These will often come in a smaller package resembling the vials that you get overseas, which are probably more suitable for those who want to feel as though they're doing something illegal.

The what?

So what's in the stuff that makes it so special and, even more importantly, is it special? The ingredients vary, but there is one constant: caffeine. No matter what any energy drink professes, its secret ingredient is caffeine. Many contain various forms of caffeine like guarana, yerba maté, and tea, but caffeine is the business they're in. Everything else is a side dish.

As an example, let's take a closer look at Red Bull's active ingredients.

• Sucrose and glucose. Like most soft drinks, the number one ingredient by far is sugar (check out "6 Foods with Hidden Sugar" in the Related Articles section below). This is where all of the calories in a Red Bull come from. Sugar provides an instant energy rush, but its effects are anything but energizing after only a few minutes. A study conducted at the Sleep Research Centre at Loughborough University in the United Kingdom proved exactly the opposite of this instant energy-rush effect. The study showed that a high-sugar and low-caffeine energy drink would promote sleepiness, not energy.
  
  "Energy drinks are a misnomer," reported Lona Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas, to HealthDay News. "Sure, they provide energy in the form of calories, usually from some form of a simple sugar, but simple sugars are digested, absorbed, and metabolized very quickly, so the energy they contain doesn't last long."
  
  Sugar, however, does speed the other ingredients into your system quicker. That's the point. Let's have a look at them to see what they do.
  
  
• Sodium citrate. A food additive or preservative, usually added because of its tart flavor. But it's also alkaline and inhibits blood clotting. Because it's an effective buffering agent, it may help you utilize other nutrients better. A British study in 2003 also showed that it improved running times. However, in this study, the amount used was 37 grams. Since a Red Bull's only measurable ingredient is 27 grams of sugar (not counting the water), it's unlikely that the amount of sodium citrate will add any noticeable velocity to your wing speed.
  
  
• Taurine. Originally came from bull bile, which is where Red Bull got its name. Now it's synthesized, and of all the ingredients in a Red Bull, it's the least understood. While it's associated with many benefits—and some dangers—virtually nothing is proven other than it is essential for your cat's health. In the energy drink world, some studies showing that it could reduce muscle fatigue are the most promising. But studies have concluded that it is not an energy enhancer.
  
  
• Glucuronolactone. A naturally occurring chemical compound produced by glucose metabolism in the liver. Because it was once rumored (now disproved) to be linked with brain tumors during the Vietnam era, it was not a popular ingredient, until Red Bull used it because of its reputation for improving memory retention and concentration. Years later, there is still no conclusive proof, but it's become a popular ingredient in energy drinks across the board.
  
  
• Caffeine. Now here's the business. Caffeine is a plant alkaloid found in over 60 species of plants, including guarana, kola nut, maté, tea, and, of course, coffee. Over 19,000 studies have been done on caffeine and most of them have been positive—the truly dangerous conclusions drawn by some studies have yet to be proven. The upside is so well known that there's no need to go into it. Caffeine is now arguably more popular than ever, and it's estimated that 90 percent of American adults consume it in some form. But this is nothing new; it's been used as a stimulant for as long as we've been recording history (and perhaps it's even the cause of us recording history).
  
  Caffeine is not without its downside. Too much can make you jittery, anxious, unable to sleep, and even paranoid. It increases the production of stomach acid and can lead to an assortment of ailments. It's also addicting. And those who drink caffeine daily will suffer withdrawal symptoms if they can't get it. It has a toxic dosage, but it's so high that death by caffeine is highly unlikely, if not altogether impossible, unless it's consumed in its pure form. It is worth noting that over a certain amount (the average being around 400 milligrams, or 3 or 4 cups of coffee), caffeine intoxication may occur, which is an unpleasant condition that may include heart palpitations, irritability, anxiousness, and insomnia. We discussed this back in "Nutrition 911, Part XI: Coffee, Tea, and Caffeine" (see the Related Articles section below).
  
  
• Inositol. I'm only going to go into this ingredient enough to show why many ingredients are added to supplements and drinks—only for show. As a supplement, inositol has some promising science behind it, but you would need to drink approximately 350 Red Bulls—enough to kill you from caffeine intoxication—to get the dosage used in the studies. It merely sounds important. Many "teas" and other convenience-store elixirs also tout important-sounding ingredients on the label, but they only contain trace amounts of those ingredients.
  

How much?

We refer to both the amount of ingredients and the cost of such ingredients. Energy drinks are expensive, and given the amount you get of each ingredient, you'd better really like the way they taste. If not, you're being ripped off.

Let's start with sugar. First off, sugar is not performance enhancing, so paying extra for it makes little sense. If you want sugar, buy something that tastes good. Many energy drinks are also made with artificial sweeteners, which are exactly the same low-grade additives that you can get in a can of Big K® diet soda for 25 cents.

Caffeine is cheap, as is coffee, and the average cup of coffee has three times more caffeine than the average energy drink. There are whole Web sites set up to help you do the math on this. One such site, Energyfiend.com, lists the milligrams of caffeine per ounce contained in each energy drink. The more commercial brands like Rockstar and Red Bull have far fewer milligrams than some of the more esoteric brands. But nothing beats a good old cup o' joe, except the 1-ounce caffeine shots.

While the above-listed ingredients are the flagship ingredients of promotion, they aren't added in amounts that are effective. If you like the science behind taurine or inositol, you're better off buying it in bulk and then drinking plain coffee or tea.

So will they give me wings?

While there is little doubt you will gain a burst of energy from these drinks, it's unlikely to be sustained energy. Furthermore, the type of rush you get will be followed with a crash that will make you crave more. Because these have very little nutritional value, chances are that consuming more than a couple will leave you feeling edgy or downright irritable.

Energy drinks may have a place in your diet, but with proper fueling and regular exercise, you are unlikely to need them regularly. We tend to be low on energy because we make poor food choices, sleep too little, exercise too little, and stress too much. No drug can offset this behavior except during the short term. Energy drinks should be nothing but an emergency solution.

And when you want to party like a Rockstar?

Energy drinks are popularly used as cocktail mixers. Bars commonly promote such concoctions and energy drink companies often sponsor social gatherings. While mixing stimulants and depressants has been common among the partying sect for a long time, that doesn't make it safe. A 2006 study found a possible link between energy drinks and seizures, and research shows that combining heavy stimulants with heavy depressants could lead to heart failure. Remember that all rock stars don't make it through their partying years.

How to best enhance your energy

Your lifestyle has more to do with your energy level than anything else. Energy drinks should be reserved for the occasional pick-me-up or for sports performance. Consistent and intense exercise keeps your hormones working in balance and your body on an even keel. A proper diet with plenty of fiber, protein, vitamins, and good fatty acids that's supported by plenty of fresh water will give you long-term, sustained energy. Finally, getting ample sleep helps you recover from the stress and breakdown of everyday life. This is your real Pimp Juice if you want to keep your Diesel engine going Full Throttle all day, even if you've got to catch a Red Eye.

5 Ways to Sneak Fitness Into Family Time

By Suzy Buglewicz

After spending several hours a day at a desk job or sitting in traffic while shuttling overscheduled kids from one activity to the next, it's tempting for families to want to spend their downtime plopped on the couch. The next time you find yourself with an hour or so of unscheduled free time, grab the kids and get moving. Research shows that families that work out together are more likely to stick with it, since they can motivate and encourage each other. And exercising as a family has multiple benefits, from being able to spend quality time with those you love and committing to an active lifestyle, to reducing stress and increasing energy levels. But you don't have to call it exercise. Here are six activities that let families play together, and promote fit and healthy lifestyles.

1. Play in the park. Grab an assortment of balls and equipment from the garage (soccer ball, football, basketball, and baseball and gloves), along with a Frisbee® and the family dog. Pack a cooler with some water and snacks, and head to your local park with the family for an afternoon of fresh air and playtime. You'll all have so much fun that you won't even realize you're getting a workout.
   
   
2. Go swimming. Swimming is a great way to stay in shape. It's an excellent workout for people of all ages. Depending on the time of year and where you live, you can head to your local indoor or outdoor pool for fun and affordable family playtime. Swimming helps improve balance, endurance, and posture, and it's one of the best forms of cardiovascular exercise.
   
   Swimming regularly can also increase self-esteem in kids as they become more comfortable in the water and learn to master their strokes. Get some rings and diving sticks, and take turns diving for them. If your kids are young, sign them up for swimming lessons—they can get their lessons while you work out in the lap lanes. Be sure young kids are never left unattended, and remember the sunscreen if you're outside!
   
   
3. Take a hike. A family hike involves a little more planning than other activities, but the benefits are well worth it. Plan the trail level and hike length around the group's abilities and experience. If it's your first family hike, start with a mostly flat trail that's no more than 1 mile round-trip (you don't want to start carrying your kids halfway through the hike). Gradually increase the length and trail difficulty with each hike.
   
   Bring a few lightweight backpacks with healthy snacks and water bottles. Keep the kids interested by letting them carry the trail map, and having them look for specific items, like interesting wildflowers or rock formations. Most metropolitan towns have family friendly trails offering easy to moderately difficult hiking trails. To find a trail near you, visit LocalHikes.com.
   
   
4. Go for a bike ride. A family bike ride is a great way to get out of the house and get a workout at the same time. Cycling is also one of the best ways to tone and strengthen the upper leg and calf muscles. Turn a family bike ride into an outing by biking to a specific destination (maybe the corner ice cream shop for frozen yogurt?). Make sure everyone wears a helmet and the appropriate gear. And follow the rules of the road!
   
   
5. Jump rope. Rope jumping dates back to 1,600 AD, when the Egyptians used vines for jumping. Nowadays, it's a great way to burn off energy, reduce stress, improve coordination and endurance, and sing your favorite rhyming songs. Jumping rope at a moderate pace can burn up to 800 calories an hour. For variety, try double Dutch, which is when a person jumps through two jump ropes at the same time. Or invite the neighbors over and have a jump-roping contest, and follow up with an assortment of healthy snacks. You just might start a new tradition.
   
   

Sidebar: More Tips for Staying Fit as a Family

• Get a pedometer for every member of the family. The American Heart Association recommends 10,000 steps a day to stay heart-healthy. Have a family contest and see who can log the most steps in a day.
• Invest in a family membership at your local YMCA or recreation center. That way, everyone can work out in any kind of weather; you can choose from various activities that will appeal to individual talents and interests.
• Let the kids take turns choosing a family activity that promotes fitness, and make sure everyone participates!

Nutrition 911: Jumbo Juices and Crappuccinos

By Steve Edwards

Today, our oh-so-basic nutrition class hits the mall, or at least the strip mall, for a look at popular beverage chains. These range from places we know may not be healthy, like coffeehouses, to juice bars that market themselves as the pinnacle of nutrition. Certainly, beverages named after a cornucopia of healthy fruits must be good for you, right? Let's take a deeper look at that Mangorangoberry Pizzazz you were considering for lunch today.

Most of the drinks we're discussing fall under the smoothie category. We've been conditioned to consider this word synonymous with healthy, but many of these drinks are quite the opposite. Smoothie's not a word you need to strike from your vocabulary, but like most things you put into your body, you should pay attention to the ingredients. Some of these beverages are great, while others are little more than ice cream in a cup. Here's a quick rundown on the types of smoothies you're likely to encounter and when, or if, you should drink them.

Bottled "smoothies"

A smoothie used to be a blend of various whole fruits with, perhaps, a bit of protein powder and/or other ingredients that were healthy, didn't taste great, and were best hidden in a mixture of yummy fruit. Nowadays, it can be almost anything. In stores, however, most of 'em still follow that traditional blend. They also have the nutrition information listed on the side, so it's easy to see what you're drinking. I guess this is why you'll almost never see a Peanut Butter Blast™ at your local market, but you'll often see spirulina.

Analysis: Most of these drinks are pretty darn healthy, and it's obvious when they're not. Just make sure to read the nutrition information on the label.

Jamba Juice®, et al.

I'm using the Jamba Juice model because it's the biggest smoothie chain, but there are plenty of others. Most follow a similar format of offering varying drink options. Coffeehouses get in on this too, which we'll get to later. Jamba Juice touts its usage of real fruit and fruit juices to make its beverages sound healthy. When analyzing the final product, we see an abundance of sugar and not much fiber, meaning that fruit juice is being used, which is completely different nutritionally than using whole fruit.

• Traditional smoothies. Jamba Juice calls these "classics," because it's all that was offered before consumers caught on to the hype and demanded healthier options. These are mainly made of fruit, with some amount of dairy dessert like sherbet added for a smooth texture. At an average of around 500 calories (for an "original" size, or a medium) and 100 grams of sugar, this is not exactly the "light lunch" many people thought they were getting.

Analysis: The only time this would be an appropriate snack (or meal, really) is if you were doing an excessive amount of exercise. Adding protein powder as an option helps balance it a little bit, but basically there's no way around the fact that this is a high-sugar meal, which is only okay if you happen to be burning a lot of blood sugar.

• Functional smoothies. These use industry buzzwords in drinks like Açai Supercharger™, Matcha Green Tea Mist™, Protein Berry Pizzazz™, Coldbuster®!, and a host of other ultra-healthy-sounding items. Some of them have a slightly higher amount of protein, but checking the bottom line, an "original" also has around 500 calories, 400 or so of which come from sugar.

Analysis: Shakespeare once asked, "What's in a name?" Maybe he was referring to a business he knew would pop up in a few centuries. Don't believe this marketing hype; the only purpose of these beverages would be to fuel you after a long bout of very intense exercise.

• Enlightened smoothies. How did they do it? They look the same. They're the same size. Yet these average around 300 calories, about 250 of which are sugar. To reduce the calorie count, these beverages are made with nonfat milk, whey protein, and Splenda®. This does boost their protein content a bit, an improvement over the classics, but you have to deal with Splenda.

Analysis: Do two pluses offset a minus? You get fewer calories and more protein, but what's with the Splenda? This somewhat disgusting artificial sweetener (basically chlorinated sugar) has a lot of negative press surrounding it. It's probably fine in small doses, but it raises this question: why? Surely there are healthier options. If Jamba Juice is so into health trends like açai and maca, couldn't they have sweetened these "enlightened" smoothies with yacon?

• All-fruit smoothies. These beverages don't use dairy products and stick to fruit juice and fruit. But they're sweetened fruit juice, so their 300 plus calories are nearly all sugar, with about a third as much fiber as a comparable amount of whole fruit.

Analysis: Another sugary sports drink. Sure, there are vitamins and antioxidants in this stuff—it's made of fruit, after all. But you're far better off with a piece or two, or three, of whole fruit, which is healthier, more filling, and doesn't cause a sugar rush.

• Good Moo'ds. These are the chocolate "anythings" that invariably show up on the menu. They're advertised as being "made with nonfat milk," or some other hollow promise. But a medium "Peanut Butter Moo'd" contains 21 grams of fat (or 190 calories of fat), 122 grams of sugar, 480 milligrams of sodium, and 840 calories.

Analysis: You might as well go for the ice cream. If that's what you want, there's not much trade-off here. These have no place in a healthy diet, except as some kind of reward. They are decadence, pure and simple.

Starbucks®, et al.

Coffee chains have gotten in on the game too. Sometimes called smoothies, coffeehouse options are also referred to by various other names. Coffee and tea don't have any calories and give you a rush. But people seem to want their rush with other assorted items, like sugar and fat. So now when you order a black coffee at one of these places, you often get a strange look, or you're asked, "Are you sure?" I guess that's not what the cool kids are ordering. So let's have a look, shall we? Because the kids won't stay cool if they keep eating like this.

• Frappuccinos. An average 24-ounce Starbucks Frappuccino® (the large or Venti® size) has around 700 calories, 25 grams of fat, 100 grams of sugar, 400 milligrams of sodium, and 70 milligrams of cholesterol. You can save a few hundred calories by ordering "light," which substitutes artificial sweeteners for sugar.

Analysis: These are dessert items. There is no other way to categorize them.

• Lattes 'n' such. These are slightly less caloric and vary quite a bit. A Grande Nonfat Cappuccino might only have 100 or so calories, but a Venti White Chocolate Mocha with whipped cream has over 600 calories.

Analysis: There's a lot of variance here, and I believe most of you know the good from the bad. Here's a quick rundown:

• Coffee or tea: Zero calories; the best option is to drink them unsweetened and without milk or cream.

• Milks and cream: Nonfat is best. Low fat is the second best option, and last is whole, which is highly caloric and loaded with fat. Half-and-half or cream is even worse. Soy milk is a good option for the lactose intolerant, but it has fat and calorie contents similar to regular milk. Most nondairy creamers are filled with sugar and hydrogenated junk. You're better off with the real stuff.

• Chocolate, caramel, vanilla, etc.: All of these flavorings are sugar—a lot of sugar.

• Whipped cream: 100 percent fat and condensed sugar and almost zero nutritional value.

• Chai and other holistic-sounding stuff: These follow the exact same pattern as the Frappuccinos. The only difference is that they use tea instead of coffee as their base. Often touted as "a taste of Asia," or some such nonsense, these have long ago lost any trace of their "exotic spices" and are flavored by the same junk that's in all the unhealthy stuff.

Today we learned that we may not need to steer clear of these establishments, but we definitely need to be careful about what we order. We touched on the "natural" fruit claim but could probably stand to go into the issue more thoroughly. So next time, let's look at the difference between whole fruit and fruit juice.

Cola: Is it the Real thing????

I just had to re post this.  I can't believe how popular this "drink" is.  It is so bad for us and yet so many can't do without it?

Cola: Real Thing or Real Junk?

By Denis Faye

Sure, soda pop is the biggest calorie source in the American diet. Sure, it may be a sugary-sweet drink that is partially responsible for the planet's obesity epidemic, according to a 2007 Yale University study. But frankly, there's not much real about cola. Heck, most American versions don't even have real sugar in it.

To prove this point, we've decided to take a look at the ingredients in a can of cola. Is there anything real in there? You tell us.

Soda Bottles
Carbonated WaterCarbonated water

Ingredient-wise, this is cola's get-out-of-jail-free card. Carbonated water—water injected with carbon dioxide gas—has received a bad rap over the years, but current studies suggest there's little wrong with it. The idea that the phosphorus (the "fizz") in bubbly water drains calcium from bones was shown to be untrue in a 2001 study by the Creighton University Osteoporosis Research Center in Nebraska. So if you give up the soda and stick to the soda water, you'll be in good shape.
High fructose corn syrup (HFCS)

For the uninitiated, HFCS is corn syrup that has gone through enzymatic processing to increase its fructose level. It's then mixed with un-enzymatic processed corn syrup to make a combo of fructose and glucose that can be used as a sweetener. Due to the massive amount of corn our country produces, HFCS is cheaper than white cane sugar and, therefore, the sweetener of choice for just about every American junk food you can think of.

There have been all kinds of theories and studies over the years claiming that HFCS is worse for you than other sugars. Conversely, the Corn Refiners Association has gone to great lengths to dispute this information, but it's a losing battle. They have yet to comment on the latest studies, one published in Environmental Health and another from the Institute for Agriculture and Trade Policy, both showing that HFCS can contain mercury.

Whomever you believe, this stuff just isn't good for you. One 12-ounce can (and who drinks just a can anymore?) contains 39 grams of simple carbohydrates, all from HFCS. With no fat, no protein, and no fiber, it's 140 calories of blood-sugar-spiking sweetness. It's like eating 9 teaspoons of table sugar. So no matter what you call it, what vegetable it's derived from, or how you process it, it's bad for you.
Caramel color

CaramelAlso known as caramel coloring, this is just sugar heated until it turns brown. However, the heating process to make class IV sulfite ammonia caramel coloring, the kind they put in soft drinks, requires ammonia. According to the U.S. Food and Drug Administration, this doesn't affect the toxicological properties. A joint Food and Agriculture Organization/World Health Organization expert committee on food additives wasn't quite as sure and suggested a 0 to 200 milligram per kilogram of body weight limit on the stuff. Most colas don't appear to publish the amount of caramel color they use, so we have no idea how much you'll find in a Big Gulp.

Either way, in the U.S., guess what kind of sugar this stuff is made of? Yes, corn syrup (see: High Fructose Corn Syrup [HFCS]).
Phosphoric acid

ChemicalsPhosphoric acid is a chemical that gives colas their "tangy taste." It's much cheaper to use than more natural ingredients. The belief that phosphoric acid lowers bone density is contentious. While it's true that a 2006 study in the American Journal of Clinical Nutrition found that women who consume cola daily have lower bone density, that could also be because those soda drinkers were less inclined to drink calcium-rich beverages such as milk. Furthermore, the Creighton University study (see: Carbonated water) suggests that it wasn't the phosphoric acid causing the problem—rather, it was the caffeine.

Regardless, phosphoric acid makes an excellent rust remover for iron and steel. So think about that the next time you have a hankering for a cola.
Natural flavors

Most people believe the word "natural" means that these flavors are the good stuff. Nothing could be further from the truth. Eric Schlosser, in his amazing book Fast Food Nation, sums it up best. Basically, just because a flavor is "natural" doesn't mean it's healthier than an "artificial" flavor. In fact, sometimes the opposite can be true. The example Schlosser brings up is almond flavoring. "When almond flavor is derived from natural sources," he writes, "such as peach and apricot pits, it contains traces of hydrogen cyanide, a deadly poison."

Conversely, artificial almond flavor "derived through a different process (by mixing oil of clove and the banana flavor, amyl acetate) does not contain any cyanide."

Most colas' secret recipes are safely hidden in their natural ingredients. Given that it's one of the best-kept secrets in industrial history, props to you if you can figure out what you're drinking.
Caffeine

Coffee BeansConsidering that some of our supplements contain caffeine, it would be downright hypocritical to trash it here. The simple fact is that in small amounts caffeine is fine. In fact, it's an ergogenic aid, meaning that it can increase the capacity for mental or physical labor. However, if you get too carried away, it can lead to everything from peptic ulcers to sleep disorders to the above-mentioned bone density loss.

So if you're at risk for osteoporosis, you're probably going to want to pass on caffeine. Otherwise, you'll want to drink it in moderation.

How does this bode badly for soda? Simple. Pretty much every other source of caffeine around has some kind of benefit. Supplements have myriad benefits. Coffee and tea contain antioxidants. Even chocolate, in moderation, is said to be beneficial, with its antioxidants, flavonoids, and phenylethylamine—a mild mood enhancer. Why get it drinking soda, a beverage without a single other beneficial quality yet several detrimental ones?

So there you have it. Mix that all together, and you get cola. Heck, because it's so natural and "real," you should be able to make it at home with ingredients sitting in your kitchen pantry. Right? Right?

Who am I kidding? This stuff's junk. Real junk, but junk nonetheless.