First, let’s define what an energy drink is. It is a beverage that contains some form of a legal stimulant and/or vitamins for a short term energy boost. They usually have a high caffeine content, which can increase energy and alertness.

Caffeine can also be used to suppress your appetite, and is often found in diet pills and supplements. It also acts as a diuretic,which will decrease the fluid in your body, temporarily reducing your weight. However, neither of these effects lasts for long – you appetite will return and fluid will be replaced when you eat and drink again.

Also note that the sugar content of these drinks can be very high. While they may provide a short-term energy boost, they are also high in calories. If the drink is replacing a meal or snack, make sure you don’t overdo the calories later when you are hungry.

Additionally, energy drinks can present a number of other health risks. The high caffeine content can lead to cardiovascular concerns, especially for those sensitive to stimulants,  an increase in blood pressure and heart rate, insomnia, heart palpitations, and dehydration. Be aware of your body and how it reacts to energy drinks.

As with many things, an occasional energy drink won’t ruin your weight loss plans. Remember to eat well-balanced meals the rest of the day, drink plenty of fluid, and count your total calories. Those are the healthy eating habits that will make a real difference on the scales.

Researchers were able to make people eat more by pairing them with fast eaters and less when paired with slow eaters.

A study found that when following a woman at a free buffet lunch line, another woman generally took about the same amount of food as the first woman. When following a man, there was no effect. When the leading woman appeared to be obese, the woman following often took more food than the obese person. Researchers speculated that people seemed to think that they could afford to take more since they were much smaller than the obese person. Guys were not affected by anyone else, they always filled their plates.

On a personal note, as a fitness trainer, I’m always curious about people’s reactions to my profession when I attend meal functions with people I don’t know. They often groan when they find out what I do, or try to explain their food choices. I always tell them that I’m not there to pass judgment on anyone. It seems to work, because they usually finish their plates and get dessert, regardless of what I do.

All the research was done by Brian Wansink, a professor at Cornell and the author of Mindless Eating – Why We Eat More Than We Think. You can learn even more at his website mindlesseating.org.

An analysis of Framingham Study data published in the American Journal of Clinical Nutrition found that people with higher daily intakes (3+ servings) of whole grains and lower daily intakes (< 1 serving) of refined grains had less belly fat and less subcutaneous fat than those who didn’t. People who ate 4+ servings of refined grains did not enjoy this reduced body fat, even if they also ate 3+ servings of whole grains. So, substituting whole grain for refined grains helps reduce body fat, while just adding it doesn’t.

Fortunately, US food packagers are beginning to heed the call for more whole grain products. The number and percentage of food products that earn the whole grain stamp is increasing every year, especially among foods labeled “all-natural.” So it is getting easier to find whole grains and to substitute them for refined grains. Not sure which g whole grains are? Here’s a definition and list of whole grains familiar to most consumers.

The February 2011 issue of the Tufts University Health and Nutrition Letter contains an article entitled “Your Complete Guide to Whole Grains” that lists all 20 of the whole grains, with cooking instructions, nutrition notes, and serving suggestions. It’s a great resource for those wanting to learn more about their whole grain options.

By the way, if you are interested in nutrition, I recommend this monthly newsletter. It is short, concise, medically -based, and inexpensive.

Be good to yourself and your belly. Go forth and multiply the whole grain products in your pantry, and banish the refined grains whenever possible. To paraphrase an old SNL skit, “whole grains been belly belly good to me.” Sorry, couldn’t help dating myself. Again.

Someone else’s fault:

• Hectic social life with many opportunities to eat and drink
• No support from family and friends
• Need a nutritionist or personal trainer to watch over me

Diet’s fault:

• Don’t know which diets work
• No diet can keep up with my travel schedule
• Too restrictive, not enough choices
• Too expensive for the food and gym
• Can’t resist favorite foods

Time’s fault:

• No time to plan meals or diet
• Takes too long to see results

There are always going to be reasons why you can’t do something. You need to find reasons why you CAN do it! Every excuse up there has validity, but they all come back to the same thing: not wanting it enough to make it happen.

Plus you have to realize that you won’t stick to any diet every minute of every day – you can’t even do that with a bad diet! Sooner or later something healthy will find its way down the throat of even the worst eater!

You’re in it for the long term. Take responsibility for your actions, get help when needed, do the best you can, shake it off when you mess up, and get back on track.