Caffeine - News about caffeine is confusing. Is caffeine good or bad?
Most people rely on caffeine to stay alert. Caffeine is a drug which acts as a mild stimulant to the central nervous system. Caffeine interferes with the brain’s natural sleep regulator, so it can disturb sleep if consumed 3 to 5 hours before bed time. Regular use of caffeine can lead to physical dependence. This means that when you stop taking caffeine, you are likely to experience headache, fatigue and other symptoms. People who are susceptible to frequent headaches and migraines should temper their caffeine intake from all sources.
Although caffeine acts as a diuretic, the water in a beverage tends to balance the diuretic effects.
Caffeine is in coffee, tea, cola drinks, chocolate and over 1,000 over-the-counter medications. The caffeine content in 8 ounces of regular coffee is about 85 milligrams compared to 3 milligrams in 8 ounces of decaffeinated coffee. One ounce of milk chocolate has 6 milligrams and one ounce of dark chocolate has 20 milligrams.
Watch for caffeine in large amounts in the new-generation “energy” drinks. These products might also contain yerba mate and guarana which are sources of caffeine. Some athletes use caffeine to boost physical performance. Parents and athletic coaches should caution teens about the dangers associated with consuming these stimulating beverages because high doses of caffeine can cause irregular heart rhythms.
Because of negative effects on fertility and pregnancy, the March of Dimes recommends that “women who are trying to conceive or who are pregnant should limit caffeine intake from all sources to 200 mg or less a day.”
On a positive note, a modest amount of caffeine (100-200 mg a day – the equivalent of one to two cups of coffee per day) is associated with a lower risk of Parkinson’s disease. Caffeine can also act as an analgesic and may help protect against gallstones, cavities and type 2 diabetes. More research is needed before caffeine can be proclaimed a “disease preventer.”
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Calories - I am an active person, what should my daily calorie intake be?
Energy needs vary from person to person depending on your age, body size, physical condition, and activity level.
To find out how many calories a day are right for you,
check out the online calculator at www.mypyramid.gov.
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Cherries - I have arthritis, will eating cherries help with the pain?
Arthritis is a disease in which inflammation causes pain. There is some intriguing research in progress regarding the anti-inflammatory effects of cherries, in particular, tart cherries. The chemicals in tart cherries that give color to this fruit are called anthocyanins. These anthocyanins may play a role in blocking the body’s production of the natural enzymes which produce inflammation, called prostaglandins. This blocking process is similar to the effects of aspirin and traditional non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen and naproxen.
Another favorable attribute of cherries is their high antioxidant content. Antioxidants are substances which destroy free radicals in our bodies. Free radicals damage cells and are thought to contribute to many diseases, including arthritis.
Research is still preliminary and not yet valid, as to the effectiveness of treating arthritis with tart cherries. Anecdotal stories abound on the internet and in non-medical publications. It is just too soon to be able to proclaim that cherries or cherry juice is a proven treatment for arthritis, or any other condition.
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Childhood Obesity – My child is overweight. What should I do?
Parents play the primary, important role in both preventing excess weight gain and in treating obesity in children. Key factors redirect the kind and amount of food kids eat (realistic portion control) and get
kids to simply engage in a more active lifestyle.
By age three, a child may already show signs of being overweight. The child’s pediatrician is best skilled at evaluating whether a child’s
weight for height is proportional.
Parental habits and attitudes influence a child’s tendency toward obesity. Some ideas to start the process are:
- Emphasize concepts such as “feeling full”, rather than using the word “diet”. Body image is sensitive at this time.
- Get familiar with “What is an appropriate portion size?”
- Involve your child in selecting food and shopping. Provide guidance to choose more fruits, vegetables and foods with fiber and whole grains.
- Have your child help you divide into correct portions any foods that come in a bag or box containing more than one serving. Use small zip-top bags to count or weigh-out one serving. This becomes an opportunity for you to teach proper management of how much is eaten at one time.
- Explain the concept of “sometimes” and “always” foods. This helps a child see food realistically, and negates the idea of “good” and “bad” foods. Talk about how often they should eat “sometimes” foods. A calendar for recording “sometimes” foods will teach accountability.
- Check the amount of sugar-sweetened beverages your child is consuming. Empty calories in sweetened beverages add pounds in a hurry. Encourage water or milk with meals and for quenching thirst.
- Help kids become more physically active – every day!
- Become an educated role model for your child. Adopt these same practices.
- The best source for practical guidelines for parents is The American Dietetic Association. Check out their website at www.eatright.org to “Find a Dietetics Professional” in your area who can arrange an individualized consult for you and your child.
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Cravings – How do I manage my sweet tooth cravings?
Start by following a balanced meal plan, incorporating the proper portions of carbohydrates, proteins and fats at all of your meals and snacks to provide the proper nourishment your body needs. Set up a regular time schedule for eating your meals and snacks, planning to eat every 3 to 5 hours to avoid excessive hunger. Include a fresh fruit as part of your meals or snacks so that you can enjoy the natural fructose sugar to satisfy your sweet craving. Fruits also provide fiber to help keep you satisfied until the next meal or snack.
Craving for sweets can also be reduced by retraining your taste buds. Gradually reduce the amount of sugar you use in your coffee or tea and drink water instead of juices or soft drinks. After a while you will find that the sweet foods which you once craved have become too sweet for you.
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