House Calls

FALL 2016

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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T hink of what you could accomplish if you had more energy! You might zoom through your day's workload by 5 p.m. sharp, then have time to fit in a heart-pumping workout, cook a healthy meal, and join the kids (or four-legged pals) for playtime—forget the exhausted flop onto the sofa. If that sounds like pure fantasy, you're not alone. In a 2015 poll conducted by market research firm YouGov, 45 percent of Americans reported feeling tired or fatigued up to three times a week, even after logging the recommended seven to eight hours of sleep each night. So what gives? Dr. Lou Haenel, an endocrinologist affiliated with Roper St. Francis, says what you're eating and drinking and how much (or how little) you're moving from day to day may be to blame for chronic sluggishness and fatigue. But there's good news: "You can absolutely take action to boost your energy levels," he says. Here, Dr. Haenel shares his top five tips for doing so, and two always-on- the-go locals offer their tried-and-true energy-boosting routines. Carbohydrates can be super-fuel for your body … or a serious energy suck, says Dr. Haenel. There are three main types of carbohydrates: sugar, starch, and fiber. During digestion, the first two are broken down into simple sugars and converted into blood glucose (also known as blood sugar). With the help of insulin, glucose enters the body's cells to be used for energy. Fiber passes through the digestive tract, slowing down glucose intake and speeding up the passage of waste. The carbohydrates often dubbed "good" carbs—such as whole grains, fruits, vegetables, and beans—are full of fiber. They release glucose into the body slowly, giving you a steady stream of energy and helping you feel full longer. "Bad" carbs, on the other hand, are those that have been refined and processed, thus stripped away of fiber and nutrients. Common culprits include white bread, pasta, and white rice, as well as desserts, sugary cereals, and snack foods. "Avoid these as much as possible," notes Dr. Haenel. "Your body has an easier time absorbing them, causing a quick rise then fall in energy." You know those sodas, sports, and energy drinks that claim to energize you? Don't drink 'em."Those beverages generally have very high amounts of added sugar," says Dr. Haenel. While most folks know that soda is laden with the sweet stuff (a can of Coke contains 39 grams), they may not realize Gatorade isn't far behind, with 34 grams in a 20-ounce bottle of the lemon-lime flavor. A bottle of grape-flavored Vitamin Water packs 30 grams and a 12-ounce can of Red Bull has 37 grams—both of which are more than you'll find in a half-cup serving of Ben & Jerry's chocolate-chip cookie-dough ice cream. "These sugar-laden drinks will cause a spike in blood sugar that's difficult for your body to handle," says Dr. Haenel, noting that after that spike comes a fall that can cause sluggishness and fatigue. "Plus, they have very little nutritional value—you're consuming empty calories, which can lead to weight gain." In fact, a 2009 Johns Hopkins Bloomberg School of Public Health report found that the fastest, most reliable way to lose weight is to consume fewer liquid calories—and that's best done by axing sugary beverages. Replace them with water (try adding a splash of fruit juice if you're craving flavor, suggests Dr. Haenel), unsweetened iced tea, or—for a caffeine boost—black tea or coffee. Ditch the sweet drinks. 2 39 grams of sug ar! 1 Consume carbs wisely. h o u s e c a l l s { fall 2016 } 31

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