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C is for Caffeine & Chocolate
Caffeine is a psychotropic drug ie.it affects the mind and acts as a stimulant. Consuming large amounts can lead to dependence, anxiety, insomnia, rapid breathing, upset stomach and bowels and dizziness. Caffeine withdrawal can cause headaches and if aiming to reduce your intake, it should be a gradual process. If an endurance athlete consumed 10-15 cans of cola during an event, they may fail the IOC drug test for caffeine.
Coffee contains 100-150 mgs caffeine
Tea contains 40-100 mgs caffeine
Cola contains 45 mgs caffeine
Chocolate is a psychoactive food made from the seeds of the cacao tree. When Rodolphe Lindt added cocoa to butter in 1879 – he developed chocolate as we know it today – a firm product that melts on our tongues and has a smooth moist feel.
More than 300 constituent compounds have been found in chocolate. If contains modest amounts of caffeine and dark chocolate in particular, contains antioxidants called flavonals that may enhance our heart health. Consumption of chocolates (and other sweet foods) triggers the release of endorphins that make us feel good.
6 squares of chocolate contains:
- 150 calories (620kJ)
- 1.5 grams of protein
- 8.3 grams of fat
- 18.2 grams carbohydrate
- 15-75 grams calcium (milk/dark)
Carbohydrates
- One of six essential nutrients.
- Provide our primary source of energy.
Major food sources include - grains, vegetables, fruits, beans, milk and of course glucose, lollies and softdrinks/cordials.
1 gram of carbohydrate = 17kJ or 4 kcals.
It is important to include adequate amounts of carbohydrate rich foods in our daily diet to ensure adequate energy supply and dietary fibre. It is also important to choose unrefined carbohydrate rich foods most of the time – this includes foods such as multigrain bread or ‘grainy’ biscuits, high fibre breakfast cereals, fruits, vegetables, legumes and beans.
