August 2006
Caffeine
Caffeine is consumed as a natural part of coffee, tea, chocolate and flavors
derived from kola and guarana.
Caffeine has several biological effects resulting from its diuretic and
stimulant properties. Research1 has shown
that some people are sensitive to side effects such as insomnia, headaches,
irritability and nervousness. Canada's Guidelines to Healthy Eating advises
consumers that limiting caffeine is a wise precaution.
A recent review2 undertaken by Health Canada has
considered the numerous studies dealing with caffeine and its potential
health effects and has recommended the following maximum levels.
Recommended Maximum Caffeine Intake Levels
| Children*
|
4 - 6 years |
45 mg/day |
| 7 - 9 years | 62.5 mg/day | |
| 10 - 12 years | 85 mg/day | |
Women who are planning to become pregnant, pregnant women and breast feeding mothers** |
300 mg/day | |
| Adults | 400-450 mg/day |
*Using the recommended intake of 2.5 milligrams per kilogram
of body weight per day and based on average body weights of children (Health
and Welfare Canada, 1990), based on “behavioral effects”.
**Based on possible adverse effects on some factors of reproduction and
development.
1 Health and Welfare Canada, 1990. Nutrition Recommendations.
2 Effects of Caffeine on Human Health, P. Nawrot, S. Jordan, J. Eastwood,
J. Rotstein, A. Hugenholtz and M. Feeley, Food Additives and Contaminants,
2003, Vol. 20, No. 1, pg. 1-30.
Sources of Caffeine
| Product |
Serving Size |
Milligrams of Caffeine (approximate values) |
|
| oz |
ml | ||
(unless otherwise
stated) |
|||
| Coffee |
|||
| Brewed | 8 | 237 (1 cup) | 135 |
| Roasted and ground, percolated | 8 | 237 | 118 |
| Roasted and ground, filter drip | 8 | 237 | 179 |
| Roasted and ground, decaffeinated | 8 | 237 | 3 |
| Instant | 8 | 237 | 76-106 |
| Instant decaffeinated | 8 | 237 | 5 |
| Tea | |||
| Average blend | 8 | 237 | 43 |
| Green | 8 | 237 | 30 |
| Instant | 8 | 237 | 15 |
| leaf or bag | 8 | 237 | 50 |
| Decaffeinated tea | 8 | 237 | 0 |
| Cola Beverages | |||
| Cola beverage, regular | 12 | 355 (1 can) | 36-46 |
| Cola beverage, diet | 12 | 355 | 39-50 |
| Cocoa Products | |||
| Chocolate milk | 8 | 237 | 8 |
| 1 envelope hot-cocoa mix | 8 | 237 | 5 |
| Candy, milk chocolate | 1 | 28g | 7 |
| Candy, sweet chocolate | 1 | 28g | 19 |
| Baking chocolate, unsweetened | 1 | 28g | 25-58 |
| Chocolate cake | 2.8 | 80g | 6 |
| Chocolate brownies | 1.5 | 42g | 10 |
| Chocolate mousse | 3.2 | 90g | 15 |
| Chocolate pudding | 5.1 | 145g | 9 |
Health Stand Welcomes
a New Associate!
A warm welcome to Carole Dobson who started with Health Stand Nutrition Consulting Inc. as an Associate in July 2006.
Carole Dobson, MAN, RD
Masters in Applied Nutrition & Registered Dietitian
As a French-Canadian, Carole has a natural passion for health, food and cuisine! Combining knowledge with energy, she empowers individuals to make sustainable lifestyle changes through positive attitude shifts and nutritional choices. Using her dynamic personality and innovative ideas, she helps people fit nutrition into their busy routine and assists them in discovering new culinary delights. Her approach is friendly and warm, yet inspiring and motivational!
Carole has completed a Bachelor of Arts in Psychology from the University of Ottawa and a Bachelor of Applied Science in Food and Nutrition from Ryerson University. Furthermore, she has completed a Masters Degree in Applied Nutrition at the University of Guelph in Ontario, where she gained the credentials to become a Registered Dietitian. Carole is a member of the College of Dietitians of Alberta and Dietitians of Canada.
Carole is also actively involved in the Fitness Industry as a National Trainer, Presenter and Instructor for Les Mills Canada, and a member of the Canadian Fitness Professionals Association. She coaches individuals to push beyond their expectations, and helps them to achieve new levels of personal fitness. Her peak attitude and contagious smile fills the classroom whether she is teaching indoor cycling, yoga/pilates, or weight training. During her spare time, she enjoys traveling, snowboarding and mountain biking.
Mastery
Over Emotional Eating
How to Have Your Cake and Eat It Too
Our relationship with food is inherently private, personal, and complicated.
Powerful factors such as marketing, body image, early learning, our emotions,
and stressful events, can leave us feeling prey to eating in ways that
we’re not comfortable with. Many people describe frustration in trying
to address not what they’re eating, but why they’re eating.
This 5-part workshop will help you to identify your own factors, and give
you practical strategies for fuelling your body and soul with joy and
confidence.
Workshop Dates: Thursday Evenings 6:30-9pm.
Sept 7th, Sept 14th, Sept 21st, Sept 28th, 2006 and a follow up Nov 2nd 2006.
Cost: (Check your insurance to see if you are covered for psychology
services). $495 plus gst/person (includes 12.5 hrs workshop time &
40-page workbook)
Location: Health Stand Nutrition Consulting Inc. 1325a –
9th Avenue SE Calgary, AB (Inglewood)
Contact: Health Stand Nutrition Consulting Inc.
Registration deadline: Aug 24th, 2006
Phone: (403) 262-3466 or Email info@healthstandnutrition.com
Workshop Overview: The first step in changing your relationship
with food is to increase your awareness of the many factors influencing
that relationship. Significant time will be spent in this course examining
how our food choices are affected by three main factors: our environment,
our biology, and our learning. For instance, how does the availability
and the marketing of food, affect your food choices? What difference does
it make if you skip a meal or go on a fad diet? What did your culture
teach you about eating? How does body image affect your relationship with
food? The remainder of the course is devoted to providing you with practical
strategies to incorporate into your life. These strategies require patience
and practice.
The workbook provided in the course contains several writing exercises
to complete at home as you work towards mastering these skills. This workshop
is spread over 4 weeks to allow you to get support and feedback as you
try the various techniques. The fifth session is a follow-up 2-3 weeks
after the completion of the course, to share strategies, successes, and
ongoing challenges. And finally, how do you fuel your soul without money
or food? Find out how, and share your experiences, as you learn to make
different choices in your relationship with food, and in your relationship
with your body.
About Dr. Colleen Cannon: Colleen holds a Ph.D. in clinical psychology
from Queen’s University. Colleen’s work in health psychology
focuses on how thoughts, feelings and behavior influence health and well-being.
She has extensive experience with conditions such as diabetes, hypertension,
pain, and coronary artery disease. Colleen has many years of experience
developing and facilitating workshops for client groups, and her style
is consistently described as relaxed but professional, practical but thought-provoking.
Colleen has taken an active leadership role in various health care settings,
training other health care providers, supervising Ph.D. students and interns,
and presenting at national conferences. She is currently a co-investigator
with faculty at the University of Calgary studying the effectiveness of
a workshop series called Food and Mood that she initiated and co-developed.
Colleen also has years of experience working with clients in a broad range
of mental health areas including: depression; anxiety; and the effects
of trauma. She is registered with the College of Alberta Psychologists,
and is a member of the Academy for Eating Disorders. Visit www.colleencannon.com.
Recipe of the Month:
Blueberry Oat Muffins
"Blueberries are loaded with antioxidants and fibre. Enjoy this summer recipe!"
Makes 12 muffins.
What You Need:
1 cup rolled oats
1 cup buttermilk or sour milk
(to sour milk add 1 tbsp. vinegar to milk)
1 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
3/4 cup brown sugar
1 egg beaten
1/2 cup melted butter or non-hydrogenated margarine
1 cup blueberries (fresh or frozen)
How You Prepare:
Combine oats, and buttermilk/sour milk in a small bowl. Let stand.
Combine flour, baking powder, baking soda, and brown sugar.
Add egg and melted butter. Add oat mixture to dry ingredients. Stir just
until moistened.
Fold in blueberries. Fill muffin tins 3/4 full.
Bake at 400F for 15-22 minutes.
Per Serving:
Calories: 167
Carbohydrates: 27.9 g
Protein: 4.8 g
Fat: 5.1 g
Fibre: 2.2 g