Kids and Caffeine Don't Mix

1/8/2013

You can walk into any store in America and find a selection of energy shots, gums and candy, all with added caffeine, but without a clear statement regarding the caffeine content, or if the product is appropriate for children. You may have even bought one for yourself, or maybe you bought one for your child or one of your athletes. Unfortunately, most people don’t investigate the ingredients on the label or the claims by the manufacturer. If you knew how much caffeine was in one of these products or what pediatricians overwhelmingly think regarding kids and caffeine, would you give it to a child before a competition?

The most popular products in the “enhanced-energy” category are energy shots. Energy shots come in two or three-ounce servings and commonly have caffeine, B-vitamins, and taurine as their main ingredients. The shots are generally sugar free and contain more caffeine than an eight ounce cup of coffee. An independent study of 5-Hour Energy by ConsumerLab.com found one shot had 207 milligrams of caffeine, compared to 180 milligrams of caffeine in an eight-ounce cup of coffee from Starbuck’s. Coke’s NOS Power Shot has 125 milligrams of caffeine; Rockstar Energy Shot has 200 milligrams, and a twelve-ounce can of Coke has 35 milligrams. Supplement manufacturers are also producing gum and candy with added caffeine. Extreme Sport Beans, which look and taste like Jelly Beans, contain 50 mg of caffeine in every 100 calorie package.

What about the other ingredients in the caffeine-enhanced products? According to experts, some are reason for concern, and others seem not to serve a legitimate purpose. Guarana, which is listed on the label of many shots, is a plant that produces caffeine. Obviously this is a concern in products that already list caffeine as an ingredient. B-vitamins, like B-12 and B-6 serve a purpose, but not as an energy boost, unless you have a Vitamin B deficiency.

Energy-enhanced products are a billion-dollar-a-year portion of the supplement industry; they are formulated for adults; and according to pediatricians, not intended for children. Not at home, in school or during an athletic competition. The risk of a seizure or heightened anxiety in a child should send a clear signal to parents and coaches; energy-enhanced products are only suitable for adults who are capable of understanding the risks and willing to accept the possible hazards associated with using such a product.

Article written by: Dan McCarthy/High Performance Consultant/USA Swimming National Team

Works Cited

Caruso, G. (2011, May 30). Pediatricians: no energy drinks for kids; greatly limit use of sports drinks. Retrieved June 3, 2011, from A CNN Health web site:http://thechart.blogs.cnn.com/2011/05/30/pediatricians-no-energy-drinks-for-kids-greatly-limit-use-of-sports-drinks/?hpt=T2

Consumer Reports Health. (2011, February). Can 5-Hour Energy Kick your Afternoon Slump? Retrieved June 3, 2011, from A Consumers Union web site: http://www.consumerreports.org/health/natural-health/5-hour-energy-review/overview/index.htm

Lee, E. (2011, June 5). Energy Shots Review: Do They Work? Are They Safe? Retrieved June 10, 2011, from A Web MD web site: http://www.webmd.com/food-recipes/features/energy-shots-review

Senelick, R. C. (2011, August 19). How Big A Problem Are Energy Drinks, Really? . Retrieved August 25, 2011, from A Huffington Post web site: http://www.huffingtonpost.com/richard-c-senelick-md/energy-drinks-safety_b_926158.html

Article from USASwimming.org

10 Things I Know as a Nutritionist That I Wish I'd Known as an Athlete

By: Roberta Jenero | January 2, 2013

Editor's Note: Before STACK Expert Roberta Jenero became a successful licensed dietitian, she was an avid athlete, just like you. Twenty-five years of experience in her chosen profession have provided her with a plethora of nutritional information to help her athlete-clients fuel their bodies for optimal health and weight management. Here are the top ten things she knows now that she wishes she had known when she was competing.

What my body's needs were.

If I had known this, I would have been able to ensure that I was meeting them, and I would have adjusted my food intake in the off-season. I now understand this, and it is liberating to be free of concern in this area. (See Maintain Consistent Nutrition Habits.)

How to control changes in appetite.

It seemed that when my activity dropped off, my appetite increased and so did my weight. I now realize that activity can suppress your appetite. Knowing what I needed to eat would have been helpful during the times when my appetite peaked on days that I was not active.

What foods help suppress or control appetite to help with weight management.

Eating more dietary fiber from fruits and vegetables, drinking adequate fluids and having some protein at meals and snacks all serve as natural appetite suppressants. (Read Fill Up on Fiber (But Not Before Competition.)

Why sweat burns your eyes.

Drinking water dilutes the salt in sweat so it is not so irritating to your skin. No more burning eyes.

How the body's metabolism works.

I used to think that if I ate a treat like a 300-calorie brownie, I would have to work out to burn it off. I now know that when you engage in cardiovascular activity, it increases your per-minute calorie expenditure from one to two calories per minute at rest to five to six calories per minute or more during the activity. Depending on the activity, your per minute calorie level stays elevated for hours afterwards. This increases the body's metabolism, which contributes to more calories being burned in a 24-hour period.

How much fluid I needed around activity.

By the time you feel thirsty, you are 10% behind in fluids. To make sure I stay hydrated, I have at least a cup of water before exercising, two cups afterward and a cup every hour after that. (See Hydration for Successful Sports Performance.)

How sugar does not provide a sustained energy level.

Sugar may elicit a temporary high, but it eventually leaves you feeling fatigued, which contributes to the urge to eat sooner than necessary. Now I reach for whole grains, nuts or nut bars, fruits and yogurt to help sustain my energy.

How caffeine can decrease blood flow to the heart during physical activity.

I thought that burst of energy from caffeine enhanced my performance. Now I look to foods, especially foods with protein and complex carbohydrates, to step up my game.

How frequently I should eat.

Did you realize that your liver glycogen depletes about every three hours. For sustained energy and optimal performance, it's best to eat something every three hours to keep your body's engine running efficiently.

What are considered healthy snacks and how much food constitutes a snack.

Check out Figure Facts Teens in the iTunes App Store for some healthy snack suggestions and a way to estimate and track your body's caloric, fluid and nutrient needs. Also check out STACK articles: Three Great Snacks for Athletes, Pro Plates: Snacks and Stay Energized for Training With Simple Snacks.

Article reprinted from www.stack.com

A Resolution to Make the Healthy Choice, the Easy Choice

BY JILL CASTLE, REGISTERED DIETITIAN AND CHILD NUTRITION EXPERT

Parents and coaches are powerful role models in the lives of children. Young, impressionable eyes are watching every nutrition move. While this is a lot of responsibility (and pressure!), it goes with the territory.

Many parents and coaches believe that telling swimmers what to eat, rather than showing them through their daily food choices and eating habits, is the best way to improve nutrition and eating.

It’s not.

The cliché, ‘actions speak louder than words’ is true, particularly when it comes to kids and teens, food choices and eating habits. Numerous studies show that parents are the No. 1 influence over their child’s eating and whether they turn out to be healthy eaters or not. After that, friends, community (including coaches), and media are close behind.

The following are some examples of nutrition actions that swimmers are exposed to around the pool. Which ones convey the message you want them to hear?

• The coach who carries a can of soda on deck versus the coach who carries around a water bottle. 
• The coach who eats a well-balanced lunch in the hospitality room versus the coach who grabs a candy bar for a quick ‘pick-me-up’. 
• The parent who sits in the stands with a large soda from the local convenience store versus the parent who packs a nutritious cooler of food and drink for the family at swim meets.

Swimmers watch and learn about the world based on their developmental stage. School-age swimmers think concretely. They process things in a black-and-white or right-or-wrong way. Teens are emerging from this concrete thinking into abstract, consequence-oriented thinking. Meanwhile, teens are also becoming more independent and willing to take risks, even with nutrition. Depending on the developmental stage, the swimmer can learn, ‘what’s good for the goose, is good for the gander,’ or be given a license to experiment with less than healthy nutrition.

Are you a terrible parent if your swimmer chooses a candy bar at the concession stand? An awful coach if your swimmers are chomping Skittles at every meet? No, of course not. On any given day, there can be a set of circumstances that make those actions acceptable. However, in order to cultivate a swim culture of healthy eating, we have to create an environment that encourages success with healthy eating.

Take the concession stand, for instance. While more and more swim teams are savvy about healthy options, the truth is that double chocolate muffins, donuts, candy and soda get sold alongside the fruit cups, veggie/dip combos, and the yogurt parfaits. Swimmers, when presented with this range of options, often go for sweets, or salty and fatty snacks, instead of the healthy fare.
Kids are drawn to these foods—their taste buds are hard-wired to enjoy sweets, salt and fat. It can take a childhood to cultivate a palate that accepts and enjoys all foods. When we place sweets and fried foods next to fruit and vegetables, the healthier option often takes second place.

The hospitality room, which is usually intended for coaching staff and referees, can be another example of less than desirable food items. Hospitality items run the gamut from yogurt parfaits and oatmeal to candy bowls, chips and pizzas. The truth is, even adults have a hard time making the healthy choice when faced with so many temptations. If you’re an adult trying to maintain or manage a healthy weight or simply eat healthy for your livelihood, an environment that supports poor eating habits almost never works toward success in these areas.

We make it harder on everyone to make the right choice when the food landscape is mottled with less than ideal food options.

So, as you ring in the New Year, I challenge you to look at the food culture and nutrition messages circulating around your team, your swimmer, and your poolside and home environments. Can you be better at modeling the nutrition outcomes you want to see in your swimmer? Can you make the healthy choice, the easy choice?

Jill Castle, MS, RD is a registered dietitian and child nutrition expert. She is the co-author of the upcoming book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (2013), and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (two swimmers!) in New Canaan, CT. Want to contact Jill? Email her at Jill@JillCastle.com.

Article from USASwimming.org

Top 11 Benefits of Drinking Water and How

Drinking a healthy amount of water is vital to your health. You can never imagine just by drinking a healthy amount of water, you gain tremendous health benefits, and sometimes you can even throw away your migraine medicine or pain killer.

Before you can appreciate the benefits of water to your health, let’s review the role of water in human body.

Functions of Water in The Body

The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

The functions of water in human body are vital. The water:

• Transports nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protects our vital organ
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protects and moisturizes our joints

Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.

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Harmful Effects and Symptoms of Dehydration

The Harmful Effects Result from Dehydration:

• Tiredness
• Migraine
• Constipation
• Muscle cramps
• Irregular blood pressure
• Kidney problems
• Dry skin
• 20% dehydrated – Risk of death

Symptoms of Dehydration

Here are some of the symptoms that you need more water:

• Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or strong smell indicates that you need to drink more water.
• Dry Skin: Skin is the largest body organ and requires its share of water.
• Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
• Hunger: Most people mistake hunger for the indication to eat more, whereas in actual fact, they may be dehydrated. So before you have your meal, grab a glass of water.
• Fatigue: Water is a source of energy and gives you a boost in energy.

How much water should you drink a day to avoid dehydration? A common approach is drinking 8 glasses of water a day, is it sufficient? Learn about the truth of drinking 8 glasses of water here.

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Top 11 Health Benefits of Drinking Water

You will be amazed of the benefits of drinking water as follow:

1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. Here are the further details on how to achieve fat loss by drinking water.
2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
8. Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system. Follow this link for further information on how lemon water can improve your health.
9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
10. Good Mood: Your body feels very good and that’s why you feel happy.
11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.

Can you see the importance of water to your body after understanding the above benefits of drinking water?

Posted from www.mangoseen-natural-remedies.com