07/18/15- Paula's Healthy Eating Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 19. July 2015 21:27


Caffeine is a tricky beast to manage and understand.  Studies have shown that moderate caffeine intake for adults can improve your mental and physical performance.  Many exercise trainers believe it helps boost your metabolism and exercise output.   But, there is a downside to consuming too much, and to giving it to children.

Too much caffeine can caused jitters, increased heart rate and in some people it can cause increased panic attacks.  According to Consumer Reports Shop Smart magazine, excessive caffeine consumption over the long-term can cause you to lose more calcium through your urine than people who don’t drink abundance.  That calcium loss can cause bone density issues and an increased risk of kidney stones.

The accepted parameters for adult caffeine -intake is 300 milligrams daily.  That’s about 3 cups of regular coffee.  A venti –size Starbucks coffee (20 ounces), has 415 mg.  20 ounces of Dunkin Donuts coffee has 244 mg.  Decaf coffee has 2 mg per cup. 

Caffeine is also in teas (Snapple has 62 mg.) such as 35-55mg in a tea bag, soda pop (Diet Coke has 46.5 mg, Pepsi Max has 69 mg, Mountain Dew has 54 mg), vitamin water (30 mg in Glaceau vitamin water-tropical citrus), chocolate (Hershey’s Special Dark, 37.5 mg), Dannon coffee yogurt (30 mg), and diet pills (large range from 30-200mg per pill), and of course energy drinks (78-90mg for 8 ounces).

According to Shop Smart Magazine, in 2010 62% of calls to poison control involving caffeine were for people 19 years and younger and primarily involved energy drinks.  These hyper-caffeinated drinks such as Redbull, and Rockstar to name a few, are marketed especially to teenagers and young adults.   Recently I wrote a blog about the dangers of poisoning for college kids because they mix them with alcohol, and drink a number of them, not being mindful about how much caffeine they are ingesting, not to mention the alcohol levels.  It’s a potential for disaster.  The recommended limit for caffeine for children and adolescents to consume safely is 100 milligrams daily.  If they have a Snapple ice tea, a dark chocolate bar and a scoop of coffee ice cream and they are over that limit.

Keeping caffeine levels in check, is important to your healthy living plan, and should be monitored.  Keeping your kids diet clear of high levels of caffeine is critical.  Discuss the issue with your family and make sure everyone has the facts.

07/18/12- Workout Diary: Wednesday


Strength Training- Biceps/shoulders

*Well trained shoulders balance your look in a summer shirt, and creates strength for your upper and lower quadrants (back, arms and neck)

3 way biceps curl- 26lb bar

biceps curl in plie- 12 lb

hammer curl- 12 lb

seated concentrated curl- 12 lb

sanding shoulder raise-12 lb

incline zottman curl- 8lb

plie shoulder push-8lb

standing dumbbell hammer curl- 8lb



07/18/12 Food Diary: Wednesday




Whey protein shake (150 cal)


1 cup pasturized egg whites, spinach,mushrooms, 1 tbls. chia seeds (155 cal)


whole wheat, low calorie english muffin, 1 tbls organic almond butter (210 cal)


A.M. Snack-


8 oz 0 % Greek yogurt , bluberries, 2 tbls roasted walnuts (195 cal)




1 small low calorie, low-carb whole wheat tortilla with added broccoli, asparagus, pea pods, 1 tbls. 0% Greek yogurt (168 cal)


1/2 cup rinsed black beans (190 cal)


2 0z. albacore canned tuna, in oil packed, drained (90 cal)




1 glass Merlot (100 cal)


5 oz Chillean Sea Bass, steamed in parchment paper, in 400 degree oven with apple cider vinegar drizzled before cooking (350 cal)


mix of vegetables added to parchment- purple cabbage, onions, brocolli slaw, brocolli, mushrooms, 1/2 tsp coconut oil (60 cal)


1/2 cup farro (cooked in no salt chix boullion), shitake mushrooms, carrot bits (130 cal)




4 oz non-fat frozen yogurt (140 cal)




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