Caffeine Myths and Facts

Do you know the most common sources of caffeine? Coffee and tea leaves are two sources that come to mind but did you know kola nuts and cocoa beans are also included among the most common caffeine sources? And do you know how much caffeine content can vary from food to food?

Caffeine content can range from as much as 160 milligrams in some energy drinks to as little as 4 milligrams in a 1-ounce serving of chocolate-flavored syrup. Even decaffeinated coffee isn't completely free of caffeine. Caffeine is also present in some over-the-counter pain relievers, cold medications, and diet pills.

Caffeine Myth No. 1: Caffeine Is Addictive

Caffeine is a stimulant to the central nervous system, and regular use of caffeine does cause mild physical dependence. But caffeine doesn't threaten your physical, social, or economic health the way addictive drugs do.

If you stop taking caffeine abruptly you may have withdrawal symptoms for a few days. However, caffeine does not cause the severity of withdrawal or harmful drug-seeking behaviors as street drugs or alcohol. For this reason, most experts don't consider caffeine dependence an addiction.

Caffeine Myth No. 2: Caffeine Is Likely to Cause Insomnia

Your body quickly absorbs caffeine. But it also gets rid of it quickly by being processed through the liver. It takes about four to five hours, on average, to eliminate half of it from your body. After eight to 10 hours, 75% of the caffeine is gone. For most people, a cup of coffee or two in the morning won't interfere with sleep at night.

However, consuming caffeine later in the day can interfere with sleep.

Caffeine Myth No. 3: Caffeine Increases Risk for Conditions Such as Osteoporosis, Heart Disease, and Cancer

Moderate amounts of caffeine -- about 300 milligrams, or three cups of coffee -- apparently cause no harm in most healthy adults.

Osteoporosis and caffeine. At high levels (more than 744 milligrams/day), caffeine may increase calcium and magnesium loss in urine. But recent studies suggest it does not increase your risk for bone loss, especially if you get enough calcium. You can offset the calcium lost from drinking one cup of coffee by adding just two tablespoons of milk.

• Cardiovascular disease and caffeine. A slight, temporary rise in heart rate and blood pressure is common in those who are sensitive to caffeine. But several large studies do not link caffeine to higher cholesterol, irregular heartbeats, or an increased risk of cardiovascular disease. If you already have high blood pressure, though, have a discussion with your doctor about your caffeine intake. You may be more sensitive to its effects. Also, more research is needed to tell whether caffeine increases the risk for stroke in people with high blood pressure.

• Cancer and caffeine. Reviews of 13 studies involving 20,000 people revealed no relationship between cancer and caffeine. In fact, caffeine may even have a protective effect against certain cancers.

Caffeine Myth No. 4: Caffeine Is Harmful for Women Trying to Get Pregnant

For pregnant women or those attempting pregnancy, the March of Dimes suggests fewer than 200 milligrams of caffeine per day. That's largely because in limited studies, women consuming higher amounts of caffeine had an increased risk for miscarriage.

Caffeine Myth No. 5: Caffeine Has a Dehydrating Effect

Caffeine can make you need to urinate. However, the fluid you consume in caffeinated beverages tends to offset the effects of fluid loss when you urinate. Studies show drinking caffeinated drinks doesn't actually cause dehydration.

Caffeine Myth No. 6: Caffeine Harms Children, Who, Today, Consume Even More Than Adults

As of 2004, children ages 6 to 9 consumed about 22 milligrams of caffeine per day. Most caffeine that kids drink is in sodas, energy drinks, or sweetened teas, all of which have high sugar content. Studies suggest that up to 300 milligrams of caffeine daily is safe for kids but many are sensitive to it, developing temporary anxiety or irritability, with a "crash" afterwards.

Even if the caffeine itself isn't harmful, caffeinated drinks are generally not good for kids.

Caffeine Myth No. 7: Caffeine Can Help You Sober Up

Research suggests that people only think caffeine helps them sober up. College kids who drink both alcohol and caffeine are actually more likely to have car accidents.

Caffeine Myth No. 8: Caffeine Has No Health Benefits

Caffeine has few proven health benefits. Any regular coffee drinker may tell you that caffeine improves alertness, concentration, energy, clear-headedness, and feelings of sociability. You might even be the type who needs that first cup o' Joe each morning before you say a single word. Scientific studies support these subjective findings.

Other possible benefits include improved immune function from caffeine's anti-inflammatory effects and help with allergic reactions due to caffeine's ability to reduce concentrations of histamines. Some people's asthma also appears to benefit from caffeine. These research findings are intriguing, but still need to be proven.

Despite its potential benefits, don't forget that high levels of caffeine may have adverse effects. More studies are needed to confirm both its benefits and potential risks.

Sources:
WebMD

Oak Lawn doc develops vitamin mix to keep patients healthy and energized

(http://www.southtownstar.com)

August 11, 2008

By Carole Sharwarko, staff writer

Life - and certainly health - are all about balance.

If your body's systems stay in an equilibrium, you won't need medication, said Dr. Dominic Lascola, who developed that attitude while studying to be a chiropractor and has translated it into a new venture.

The 28-year-old Evergreen Park resident has developed a new combination vitamin pack, launched through his on-line company, www.PureCoreNutrition.com.

It's become popular enough to be used by NFL players Eric Steinbach, of the Cleveland Browns, David Diehl, of the New York Giants and Matt Roth, of the Miami Dolphins, all Chicago-area natives.

"This is all about getting your body into its optimal situation so it can heal itself," said Lascola, whose office is in Oak Lawn. "If you can work on a nutritional plan, focus on proper diet and exercise and include dietary supplements, you're not going to get sick. You'll start correcting the imbalances in the body that lead to disease."

The daily multi-pack includes three whole-food multivitamins, two omega-3 fish oils, one probiotic blend and one digestive enzyme.

Lascola said the development started about a year ago when he was discussing supplements with Steinbach, an offensive lineman for the Cleveland Browns. The two crossed paths when Steinbach attended Providence Catholic High School in New Lenox and Lascola went to Brother Rice High School in Chicago's Mount Greenwood community.

Steinbach took many supplements to recover from the extreme stress of his workouts. Lascola said he was annoyed at having to keep track of many pills.

"I was talking with him about how he can get all the nutrients he needs after a workout," Lascola said. "He didn't like the time it took sorting out these pills or carrying around the bottles. So I put together packets for him with everything he needed for one day."

Of course, Lascola had to consider the supplement restrictions placed on professional athletes. They can't chance taking a pill that might contain a substance banned by the NFL.

His laboratory helped him out, giving him a list of eligible and forbidden chemicals. But Lascola's combination isn't meant to bulk up the players.

"Understanding there are strict rules they must adhere to, of course I was really careful to analyze everything I was putting in," Lascola said. "But the stuff they're taking isn't muscle-enhancing. It's about giving them sound nutrients to recover from this extreme strain they're putting on their bodies."

Now that these football players are in training camp, Lascola said he hopes they'll spread the word about the multi-packs to rookie players, especially those with no vitamin regimen.

Lascola didn't want to limit the benefits of his daily packets to athletes. So he developed a slightly different set for average people.

One of those regular people taking the multi-pack is Lascola's patient Sal Laspina. But while Steinbach takes the athletic recovery packs, Laspina takes the daily multi-packs.

The music teacher said he took various daily multivitamins on and off for years. He's been taking Lascola's combination for about three months now.

"I noticed that especially during the day when I'm teaching, I have more energy," the Orland Park resident said. "I just feel sharper, more alert."

He takes the vitamins while he's eating lunch and said he likes the convenience of the packet. Sometimes he waits to take the fish oil pill until later in the day, and said it's easy to roll up the envelope and stash it in his pocket.

"In the past, I would have to take the vitamin out of the big container and roll up the pills in a Kleenex to take later," Laspina said. "Or I would just forget. It was kind of a pain in the neck."

Lascola said it's common for people to start a vitamin regimen, but drop off after a few weeks or months, especially if they're trying to keep track of more than one supplement. He said he hopes the convenience and portability of his packets helps people stay committed.

It wasn't a medical degree that gave Lascola the health bug. Throughout his youth, he played baseball and basketball.

"I was interested in nutrition from about age 15," he said. "Seeing the changes the body could make just through exercise and eating right was fascinating for me."

He said he's amazed when his patients report more energy, better regularity and fewer illnesses - all from regulating their bodies' nutrients. Some have even been able to discontinue prescription medications.

Also, having all the supplements in one packet is more affordable than buying two or three bottles, Lascola said.

"It makes me want to get this idea out to as many people as possible," Lascola said.

Carole Sharwarko can be reached at csharwarko@southtownstar.com or (708) 633-6872.

NFL Players Endorse New Customized Vitamins at Health Supplement Site

Nutritional products popular among a number of NFL players (including David Diehl of the NY Giants and the Cleveland Browns Eric Steinbach) inspire the launch of PureCoreNutrition.com, a new Web site featuring customized vitamin packs. These "Convenient Packs" are high potency single-serving multi vitamin packs customized to address the health conditions of the purchaser.

Chicago, IL (PRWEB) July 29, 2008 -- PureCoreNutrition.com, a supplier of high quality nutritional supplements, announces the launch of its online e-commerce Web site. Founder, Dr. Dominic Lascola, a well known and highly respected healthcare provider in the south Chicago land area, has created his own personalized line of dietary products that have become popular with top athletes and NFL players.

The newly released product line features the "Convenient Pack," 30 high potency single-serving multi vitamin packs customized to address a range of nutritional needs associated with specific health conditions. Proving popular with Dr. Lascola's patients -- some of whom are pro athletes -- it has also become the inspiration for his new daily multi-pack brand entitled, Pure Core Nutrition.

"The daily multi pack contains 3 whole food multi vitamins, 2 Omega-3 fish oils, 1 probiotic blend, and 1 digestive enzyme is what I take with food every morning," said Dr. Lascola. "I recommend this formula for all who want to build a foundation for optimal health."

Dr. Lascola's inspiration for the Convenient Packs and his other products developed when putting together a nutritional plan for Eric Steinbach of the Cleveland Browns. During an office visit Eric explained his busy schedule between the gym and practice field.
"I knew the best way to address his nutritional needs was to make his supplement intake as convenient and effective as possible," said Dr. Lascola. "By using our convenient packs it eliminated the need for Eric to carry around a large numbers of bottles. Pure Core Nutrition's Convenient Packs, Protein Plus, Training Fuel and several other products have become a daily part of Eric's routine and are popular among many athletes."

Lascola is no newcomer to the world of nutrition. Being an active athlete himself who trains rigorously, he knows the importance of using high-grade natural supplements to replenish the nutrients lost during intense workouts. He has created several products to address these concerns. He also treats his patients with his natural remedies and has had many positive results.

"I had a patient come to me who had severe problems with constipation for many years. He had tried everything with no success. Every doctor he would visit would tell him to take more fiber but it never worked. I knew that being magnesium deficient was a major cause of constipation so I regulated the amount of magnesium he needed and he has not had problems since. His troubles with constipation ended after more than 40 years of suffering just by taking the right amount of magnesium every day. I wrote an article about this subject that you can find on my Web site."

Dr. Lascola calls his supplements "Physician Grade" those which are sold by licensed healthcare professionals, which exceed the market standards in quality and effectiveness. All Pure Core Nutrition's products are scientifically formulated, tested, for purity, potency and bioavailability. They are developed in an ISO 9000 licensed manufacturing facilities registered with the FDA as drug manufacturing establishments that strictly adhere to current Good Manufacturing Practices (cGMP's).

"Unlike many medications there are no adverse side effects with my supplements," he adds.

Dr. Lascola plans to continue to add new products to his already impressive line. He is currently working on some new sports nutrition items and is also in the process of creating a weight loss Convenient Pack, including a weight management program pack that assists in weight control when used in conjunction with a sensible diet and exercise program.
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Artificial Sweeteners

Most everyone knows avoiding sugar is an essential component to a healthy lifestyle, but instead of doing so by consuming a natural low-sugar diet centered on whole foods, some people are trying to continue to eat whatever they like and avoid the negative consequences. They believe modern science through artificial sweeteners and low-sugar labels has rescued them from the dangers of a diet high in sugar. For years people have been told they were making healthier choices by substituting “sugar free”. Tragically, artificial sweeteners such as Aspartame, Sucralose, and Saccharin can cause serious health problems.

Although these sweeteners are approved by the FDA, many independent studies are showing that these artificial substances are causing serious distortions in our body. Once inside your body, aspartame breaks down into very dangerous components, one of which is formaldehyde; a neurotoxin and poison. These chemicals have been linked to seizures, increased cancer rates, thyroid dysfunction, and migraine headaches and mimic other syndromes such as MS, Lupus, ALS, and ADD. The neurotoxin methanol which is in aspartame depletes serotonin which is an important hormone in regulating our moods, sleep patterns, and menstrual cycles in women. There appears to be more controversy over the safety of aspartame than any other artificial sweetener.

On top of these dangerous systemic problems Technology Review claims “aspartame may actually stimulate appetite and bring on a craving for carbohydrates" and the American Cancer Society documented the fact that persons using artificial sweeteners gain more weight than those who avoid them. This is of particular concern for diabetics as it may greatly influence their blood sugar levels.

I highly recommend staying away from products that contain any of the artificial sweeteners listed above. Diet soda is the most popular source of these sweeteners. Also check the labels of flavored bottled waters, children’s vitamins, powdered fruit drink mixes, sugar-free chewing gum, fruit drinks, and any other food of beverage product.

If you need a sweetener then substituting Stevia, an herbal leaf that tastes like an artificial sweetener, may be a healthy alternative. It does not affect glucose levels like sugar nor does it have the side effects of artificial sweeteners, and it is safe for diabetics. Stevia is virtually calorie free and totally natural.

Weight Management Key To Preventing Diabetes.

There is another obstacle in the road to optimal health and this can be attributed to diabetes. Type 2 diabetes in which the body loses the ability to respond properly to the blood sugar-regulating hormone insulin accounts for roughly 95% of all the diabetic cases. As of 2005, roughly 20.8 million people in the U.S. have diabetes and the numbers continue to rise approaching 10% of the population. These numbers and the severity of this disease are quite alarming. Although diabetes is running rampant through our society, the very encouraging news is that this disease is not inevitable. A study by the New England Journal of Medicine showed that over 90% of diabetes is preventable with lifestyle management.

Obesity and a sedentary lifestyle are the two main risk factors that pre-dispose a patient to diabetes. Controlling both of these aspects through proper nutrition and daily exercise will all but eliminate this dangerous disease. A landmark study showed reducing weight by about 10 to 15 pounds and exercising about 30 minutes a day - could cut the risk of type 2 diabetes by nearly 60 percent in a group of high-risk people one step short of having the full-blown disease.

We can begin today to protect ourselves from diabetes by implementing an exercise program into our daily life, eating more nutritious meals, reducing excess weight, and partaking in more aggressive monitoring of blood sugar levels for those at higher risk.

An estimated 80,700,000 American adults (one in three) have one or more types of cardiovascular disease (CVD).

Although recently we have seen more cases of cancer and diabetes, heart disease is still among the leading causes of death in our society today. Most likely we all know someone who has suffered from heart disease and at the very least is taking heart medications. According to the 2008 American Heart Association statistics approximately 80,700,000 American adults (one in three) have one or more types of cardiovascular disease which includes stroke, congestive heart failure, coronary artery disease, high blood pressure, and birth defects of the heart and blood vessels. Overall, heart disease and stroke numbers are not really going down and this may be attributed to the increase in obesity and diabetes. While these numbers seem pretty bleak, the encouraging news is many of these issues are preventable.

Heart disease can mostly be attributed to our eating habits, exercise, and stress levels. The important factor for this disease is that we can control all three of these aspects in our lives. We can begin the road to a healthier heart today by simply eating more vegetables and limiting our overall intake of sugar. These two diet changes along with moderate physical activity and properly managing our stress levels will create a sturdy foundation to begin healing our heart. Here is a list of some other important principles that have shown reductions in heart disease

• Not currently smoking


• Body-mass index under 25


• Engaged in moderate-to-vigorous physical activity (including brisk walking) for at least half an hour per day


• Diet high in fiber


• Diet high in Physician Grade Marine Omega-3 Fatty Acids


• Diet high in folate (raw vegetables are loaded with folate)


• Diet low in glycemic load (which indicates lower blood glucose levels)


• Diet low in trans fat

In the future we will explain more about some of these recommendations and how they can influence your ability to maintain a healthy cardiovascular system.

Magnesium Is Crucial In Preventing or Relieving Constipation

Magnesium is important to nearly every bodily function imaginable. Nearly 350 hundred enzymatic reactions, many of which produce energy for all the cells of our body, rely on this mineral to provide the fuel for these functions. Among the many roles magnesium plays is the relaxation of skeletal muscles as well as the smooth muscles of blood vessels and the promotion of proper bowel function. Magnesium attracts water into the colon to allow for softer stools and normalizes excess tension on colon walls to permit natural flow of material through the bowels.

Magnesium deficiency in the U.S. is close to 70% according to the National Institutes of Health. The number of people deficient is most likely so high due to diets high in processed foods, junk foods, and soft drinks. Dr. Mildred Seelig is one of the leading researchers on magnesium deficiency found that many of the side effects of drugs are actually symptoms of magnesium deficiency. The drugs either increased the demand for magnesium in the body, or they depleted magnesium. Some of these drugs include:

• Diuretics and cardiac drugs


• Birth control pills


• Insulin


• Digitalis


• Antibiotics


• Cortisone

If you are experiencing the common complaints of infrequent bowel movements and uncomfortable, hard stools you may very well be magnesium deficient. Magnesium rich foods are green vegetables, nuts and seeds. Supplementing with magnesium will ensure you are receiving the necessary amount to energize the cells in the colon to allow appropriate waste elimination.

Begin with 450mg of Physician Grade magnesium and increase the dosage in 150mg increments until your bowels move regularly. Although toxicity due to magnesium overload is almost unknown in a nutritional context, as excesses are usually eliminated in the urine and feces, do not exceed 1,050mg of magnesium supplementation in a day. Magnesium dosage is different for everyone so begin low and increase as needed. If experiencing loose bowels reduce the dosage. Magnesium is a natural mineral and will not create laxative dependency, rather will restore the proper movement in your digestive tract.