Q&A: Calories In Soda, Bacteria In Bottles & More



Ever wonder how long you have to exercise to burn off that dessert you know you shouldn't have had? Or, whether it's safe to reuse your old water bottle when you hit the gym? Or if drinking too much soy milk can increase your estrogen production?

All of these questions and more are answered below.


Why do Americans keep getting fatter?
It seems as though everyone today is concerned with their health -- people eat less red meat, drink more water and smoke less. We should be thinner, right? Wrong!

Studies show that Americans consume between 200 and 300 more calories per day than they did three decades ago.

Drinking can make you fat, and I'm not just talking about alcohol.
Research shows that four of the top 10 purchased grocery products are beverages, including beer, juice, milk, and soda.

The consumption of soda -- the most popular of the four -- has almost tripled in the last 30 years. Believe it or not, soda may be one of the biggest culprits in the current obesity epidemic in the United States.

High-fructose corn syrup, a sweetener used in a variety of beverages -- from soda to fruit juice to energy drinks -- may actually make you fat. The added "sweetness" in high-fructose syrup is thought to stimulate the appetite. This means that after you've had your 32-ounce Mountain Dew big gulp, you may actually be hungry.

The body cannot process the sweet syrup the way it can process other sugars. Recent studies show that large amounts of fructose can lead to insulin resistance, raise triglycerides (which, in turn, raise blood levels of "bad" LDL cholesterol) and cause high blood pressure.

The National Soft Drink Association claims that their "sweet" addition does not induce hunger pains and that Americans are gaining weight simply because they're eating larger portions and exercising less. But err on the side of caution and choose a diet drink or water when you're thirsty.

As smoking rates decrease, portion sizes increase
Smoking rates have gone down over the past two decades across nearly every age group; it seems that people have finally realized that smoking is bad for their health.

However, smoking may have been beneficial for those with insatiable appetites. Smoking decreases appetite and speeds up the metabolism. Additionally, the act of lighting up causes insulin levels to increase, and when smoke enters the bloodstream, the body processes more sugar, which means that it is not stored as fat in the body. For all these reasons, when people quit smoking, they usually get hungrier.

As ex-smokers' appetites have returned, portion sizes have increased. Most of the commercial food products found in your local grocery store exceed USDA and FDA guidelines on standard portion size. Additionally, restaurants are advertising larger meals in their marketing campaigns, and chefs are using larger plates, bigger muffin tins and extra-large pans to cook, prepare and serve food.

If that is not convincing enough, get this: Automobile companies have had to start making cup holders larger to accommodate the growing cups of coffee/soda/juice we're drinking.

Can food additives also make you hungrier? How bad are Twinkies? Is it a bad idea to reuse water bottles? Find out the answers to these and more questions

Some food additives can make you even hungrier
New studies show that certain food additives are also making Americans consume more calories.

Monosodium Glutamate (MSG), a flavor enhancer used in a variety of restaurant and packaged foods, has been shown to affect the hunger and weight-control areas of the brain. People who consume food containing MSG often feel hungrier shortly after eating. This causes them to overeat and consume more calories than they normally would (or should).

In fact, scientists have been known to use MSG in laboratory animals to fatten them up.

In addition to making you hungrier faster, MSG has also been associated with other serious side effects -- such as irritability, fatigue and lack of motivation -- which has led many restaurants to discontinue its use. However, it is still present in many packaged and processed foods, so check the labels before you buy.


What is the best way to get a boost of energy before and during a hard and extended workout?
There are many options for a quick, efficient energy boost. An energy bar consumed about an hour before you start training gives you the carbohydrates you need as fuel to make it through your workout. Sports drinks provide electrolytes and carbohydrates to hydrate you and give you a surge of energy during long cardio sessions. Sports gels are great for endurance athletes, such as marathoners, who need a quick boost of energy that is easy to absorb.

The latest "energy boosters" to hit the market are Jelly Belly's Sports Beans. They contain carbohydrates to fuel your body, electrolytes to maintain fluid balance, and vitamins C and E to protect muscles and other cells from damage. One packet during a workout that lasts 60 minutes or longer can significantly boost performance and prevent fatigue.


Is it true that drinking too much soy milk can increase estrogen and decrease testosterone levels?
Soy isoflavones are powerful plant substances that contain phytoestrogens, which are chemically similar to the female hormone estrogen. Soy has been shown to lower levels of testosterone and increase estrogen in both men and women. But since men have and need small amounts of estrogen, it is not harmful to consume soy. In fact, there are some benefits.

When the body breaks down isoflavones from soy products, one of the resulting compounds is equol. Equol has been shown to block a certain form of testosterone called DHT, which has been linked to male balding and hair loss.

Soy also lowers the occurrence, growth and spread of prostate cancer, which is sometimes fueled by high testosterone levels.


How many calories are in a Twinkie?
The spongey creme-filled treat that so many of us lust after has a whopping 150 calories and 5 grams of fat. If you're feeling guilty about your recent Twinkie run (or you just want to work off 150 calories), here's how long it takes:

Jogging (medium to fast pace) = 18 minutes Walking (fast pace) = 32 minutes Field hockey = 16 minutes Volleyball = 43 minutes Mowing the lawn = 29 minutes


How long can I keep reusing a water bottle?
If you think you're being environmentally friendly by taking the same water bottle to the gym two or three times, think again. After reading this, you may want to shell out the money for a new one.

Commercial water bottles contain saliva, sweat and bacteria after use, and there is no way to completely clean or sanitize them, even with rigorous washing and lots of soap.

Recent studies found that reused water bottles were contaminated with Coliform bacteria, which normally live in the intestinal tracts of warm-blooded animals. In other words, you're literally drinking remnants of fecal matter. Unclean hand-to-water bottle contact is a common way for the bacteria to find their way into the bottle and then into your mouth.

Research has also shown that the frequent washing of water bottles may accelerate the breakdown of plastic, which can cause some of the chemicals (specifically DEHA) from the plastic to leak into the water. Although there is no concrete evidence that DEHA has long-term health risks, it continues to be studied for potential dangers.

Commercial water bottles are made from plastic that is designed for one-time use. They are made to be recycled, but not necessarily reused.

This also applies to glasses or coffee cups. Bacteria thrive in warm, moist environments and are therefore just as likely to be found in a coffee cup that you've been sipping from all day at work as in the water bottle you take to the gym every night.

Glasses, cups and anything else you drink from should be cleaned thoroughly with hot water and antibacterial soap if you are going to reuse them