Monday, September 22, 2008
Ask Crystal!
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Soda, Coffee, Caffeine....Oh My!
Do you think 193 milligrams (mg) of caffeine, equal to 8 ounces of coffee too much for children to consume? If only caffeine was a nutrient, having high amounts of it would be good, but not in this case. Consuming high amounts of caffeine at a young age or even as an adult can have some negative effects depending on one’s body weight, genetics and level of tolerance. Having too much caffeine can cause cramps, muscle twitching, nausea, vomiting and diarrhea.
Previous studies including one conducted in 2004 at the Bone Metabolism Laboratory at Tufts University have shown that caffeine can interfere with calcium absorption, which can lead to bone loss over time if there is not already enough calcium in the body. Studies suggest children with a 5% to 10% deficit of calcium in their bone mass may have a 50% risk of hip fractures when they become older adults.
These are serious health threats and until now, there are no federal recommendations in the U.S. regarding the intake of caffeine. 193 mg is a high amount when compared to the Canadian government’s recommendation on caffeine. Based on these guidelines, it recommends less than 45 mg per day for children ages 4 to 6, children ages 7 to 9, less than 62.5 mg per day and ages 10 to 12, less than 85 mg per day. As for teens, they should have less than 100 mg per day, almost half of what U.S. children are consuming.
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Caffeine Chart
Drink/Food/Supplement ~~~ Amt. of Drink/Food ~~~ Amt. of Caffeine
Brewed coffee (drip method) ~~~ 5 ounces ~~~ 115 mg*
Iced tea ~~~ 12 ounces ~~~ 70 mg*
Coca-Cola ~~~ 12 ounces ~~~ 34 mg
Diet Coke ~~~12 ounces ~~~ 45 mg
Pepsi ~~~ 12 ounces ~~~38 mg
7-Up ~~~ 12 ounces ~~~ 0 mg
Mountain Dew ~~~12 ounces ~~~ 55 mg
Jolt cola ~~~ 12 ounces ~~~ 72 mg
SoBe No Fear ~~~ 8 ounces ~~~ 83 mg
Monster energy drink ~~~ 16 ounces ~~~ 160 mg
Rockstar energy drink ~~~ 8 ounces ~~~ 80 mg
Red Bull energy drink ~~~ 8.3 ounces ~~~80 mg
Cocoa beverage ~~~ 5 ounces ~~~ 4 mg*
Chocolate milk beverage ~~~ 8 ounces ~~~ 5 mg*
Dark chocolate ~~~ 1 ounce ~~~20 mg*
Milk chocolate ~~~ 1 ounce ~~~6 mg*
Cold relief medication ~~~ 1 tablet ~~~ 30 mg*
Excedrin extra strength ~~~ 2 tablets ~~~ 130 mg
*denotes average amount of caffeineSources: U.S. Food and Drug Administration & National Soft Drink Association, Center for Science in the Public Interest.
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As adults, we can help children make healthy decisions about beverages in order to avoid excessive amounts of caffeine. However, this is may be easier said than done. The Food and Drug Administration (FDA) requires manufacturers to list caffeine in the ingredient list only if it has been added to the product, but not the amount of mg on the nutrition label. This makes it hard for consumers to know exactly how much caffeine is actually in the product.
Avoiding caffeine completely may be hard since some foods naturally have caffeine in it like coffee beans, tea leaves and chocolate. Yet taking small steps to reduce the intake of caffeine is a great way to start. Serve less caffeinated beverages and slowly replace them with non-caffeinated drinks. Try diluting caffeinated beverages with carbonated water, also known as club soda, seltzer, or sparkling mineral water. Offer milk, 100% fruit juice and water. Eating a well-balanced diet, staying hydrated, getting plenty of sleep, playing and being active will give them plenty of energy the more natural way.
Also, check out my article about caffeine.....it got published Friday September 19 in La Prensa!
http://www.laprensa-sandiego.org/current/Caffeinated.091908.htm
Previous studies including one conducted in 2004 at the Bone Metabolism Laboratory at Tufts University have shown that caffeine can interfere with calcium absorption, which can lead to bone loss over time if there is not already enough calcium in the body. Studies suggest children with a 5% to 10% deficit of calcium in their bone mass may have a 50% risk of hip fractures when they become older adults.
These are serious health threats and until now, there are no federal recommendations in the U.S. regarding the intake of caffeine. 193 mg is a high amount when compared to the Canadian government’s recommendation on caffeine. Based on these guidelines, it recommends less than 45 mg per day for children ages 4 to 6, children ages 7 to 9, less than 62.5 mg per day and ages 10 to 12, less than 85 mg per day. As for teens, they should have less than 100 mg per day, almost half of what U.S. children are consuming.
----------------------------------------------------------------------------------------------------------------------------------------
Caffeine Chart
Drink/Food/Supplement ~~~ Amt. of Drink/Food ~~~ Amt. of Caffeine
Brewed coffee (drip method) ~~~ 5 ounces ~~~ 115 mg*
Iced tea ~~~ 12 ounces ~~~ 70 mg*
Coca-Cola ~~~ 12 ounces ~~~ 34 mg
Diet Coke ~~~12 ounces ~~~ 45 mg
Pepsi ~~~ 12 ounces ~~~38 mg
7-Up ~~~ 12 ounces ~~~ 0 mg
Mountain Dew ~~~12 ounces ~~~ 55 mg
Jolt cola ~~~ 12 ounces ~~~ 72 mg
SoBe No Fear ~~~ 8 ounces ~~~ 83 mg
Monster energy drink ~~~ 16 ounces ~~~ 160 mg
Rockstar energy drink ~~~ 8 ounces ~~~ 80 mg
Red Bull energy drink ~~~ 8.3 ounces ~~~80 mg
Cocoa beverage ~~~ 5 ounces ~~~ 4 mg*
Chocolate milk beverage ~~~ 8 ounces ~~~ 5 mg*
Dark chocolate ~~~ 1 ounce ~~~20 mg*
Milk chocolate ~~~ 1 ounce ~~~6 mg*
Cold relief medication ~~~ 1 tablet ~~~ 30 mg*
Excedrin extra strength ~~~ 2 tablets ~~~ 130 mg
*denotes average amount of caffeineSources: U.S. Food and Drug Administration & National Soft Drink Association, Center for Science in the Public Interest.
---------------------------------------------------------------------------------------------------------------------------------------
As adults, we can help children make healthy decisions about beverages in order to avoid excessive amounts of caffeine. However, this is may be easier said than done. The Food and Drug Administration (FDA) requires manufacturers to list caffeine in the ingredient list only if it has been added to the product, but not the amount of mg on the nutrition label. This makes it hard for consumers to know exactly how much caffeine is actually in the product.
Avoiding caffeine completely may be hard since some foods naturally have caffeine in it like coffee beans, tea leaves and chocolate. Yet taking small steps to reduce the intake of caffeine is a great way to start. Serve less caffeinated beverages and slowly replace them with non-caffeinated drinks. Try diluting caffeinated beverages with carbonated water, also known as club soda, seltzer, or sparkling mineral water. Offer milk, 100% fruit juice and water. Eating a well-balanced diet, staying hydrated, getting plenty of sleep, playing and being active will give them plenty of energy the more natural way.
Also, check out my article about caffeine.....it got published Friday September 19 in La Prensa!
http://www.laprensa-sandiego.org/current/Caffeinated.091908.htm
Thursday, September 18, 2008
Photos from the Farmer's Market
Wednesday, September 3, 2008
"We Grow it Fresh, You Buy it Fresh"
At City Heights Farmer's Market, this is a place to get your fresh local produce! Open every Saturday from 9:00am to 1:00pm on Fairmount Ave, between 43rd and Wightman, you can find peaches, nectarines, zucchini, tomatoes and so much more! When I was there, there between 10-15 vendors, a drum circle, a bouncy house and a dance performance.
As I was walking around the market, in the corner of my eye I saw a huge avocado. The Reed avocado can weigh in between 8 to 18 ounces. It was quite large, almost the size of my hand. The shape is more round unlike the familiar pear-shaped variety of avocados! It would make a pretty cool present for someone who loves avocados and it would only cost you $2!
For more information about Avocados, go to http://www.avocado.org/
After being distracted by the size of the Reed avocado, I went to the Nutrition Link booth (where I needed to be at). We played trivia games where the contestants had to guess the fruit or vegetable based on the clues. If they answered 2 out of 3 questions correctly, the prize was a hat or an apron. Or they could win a prize by spinning the wheel!
As I was walking around the market, in the corner of my eye I saw a huge avocado. The Reed avocado can weigh in between 8 to 18 ounces. It was quite large, almost the size of my hand. The shape is more round unlike the familiar pear-shaped variety of avocados! It would make a pretty cool present for someone who loves avocados and it would only cost you $2!
For more information about Avocados, go to http://www.avocado.org/
After being distracted by the size of the Reed avocado, I went to the Nutrition Link booth (where I needed to be at). We played trivia games where the contestants had to guess the fruit or vegetable based on the clues. If they answered 2 out of 3 questions correctly, the prize was a hat or an apron. Or they could win a prize by spinning the wheel!
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