Parisi Speed School Blog

Dear Heather:

Can you tell me how much coffee is safe to drink in a day. I’ve read that some caffeine is okay and may even have health benefits. I know that too much caffeine is unhealthy, but how much is too much because I’ve gotten used to my morning coffee fix. I’d love to hear your advice! Thank you, Dennis

Dear Dennis:

Millions of us could not function if it wasn’t for that morning cup of coffee! Like it or not caffeine if one of the most addictive substances we can get our hands on – just ask the NCAA who considers caffeine a performance enhancing drug. If the thought of giving up that morning cup gives you the jitters, don’t panic. Caffeine in moderation (no more than 2 cups / day) may actually have some health benefits. Aside from stimulating your brain and giving you a much energy boost, caffeine may reduce your risk for kidney and gallstones.

Every wonder how much caffeine you’re ACTUALLY consuming? Check it out!

Just like everything else, moderation is the key to caffeine intake. Too much caffeine can cause: indigestion, nausea, irregular heartbeat, nervousness, tremors and light-headedness. So enjoy your daily cup or two of coffee without feeling guilty, but try not to over indulge!

Sincerely,

Heather Campanile, RD

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Dear Heather:

Do you have any tips for families who are trying to eat healthier? My family has a really hard time eating healthy foods because I have growing teenage boys who insist I buy chips, cookies, and ice cream when I go shopping. The problem is that my husband and I find ourselves snacking on junk food because it’s in the house. I told my sons that I’m not going to keep that stuff in the house anymore – but part of me feels guilty depriving them just because my husband and I can’t control ourselves. Any advice? Thank you, Rebecca

Dear Rebecca –

This is a common complaint I hear from my clients. Most of the moms and dads I counsel say they have a hard time passing the bag of chips or jar of cookies on the counter without sampling a taste. I don’t care how much willpower you have, it’s nearly impossible to avoid eating junk food if it’s in the house.

What I recommend is keeping healthier snacks and drinks in the house which will benefit the entire family. I know that your sons are growing boys who require a lot of calories, but that doesn’t mean they have to fill their bodies with high-fat, high-sugar snacks. Stock the cabinet with tasty, healthy choices and you’ll feel better about what you’re feeding the family. Here are just a few ideas -

· Granola Bars , Nuts & Raisins

· Peanut Butter and Whole Grain Crackers

· Light Ice Cream or Low Fat Yogurt

· Popcorn or Graham Crackers

· Flavored Seltzer

· Whole Grain Cereal

· Baked Potato Chips w/ Salsa

Change doesn’t happen overnight, so introduce some of these new “healthy” snacks in stages. Slowly introducing healthier snacks can help you phase out the junk food without causing a revolt! You’ll be surprised to see that your sons might not miss the chips and cookies as much as you thought, but be patient. I hope this helps. Good Luck!

Sincerely,

Heather Campanile, RD

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Dear Heather:

Does adding calcium to your diet REALLY help you lose weight? I keep seeing all of these ads for calcium and how if you eat more you can lose weight. Should I bother giving it a shot?  Sincerely, Lisa

Dear Lisa:

Research does suggest that if you add 3-4 servings of low-fat dairy to a reduced calorie diet you will lose more weight than just cutting calories alone. In other words - when researchers studied two groups of dieters who were cutting calories to lose weight, the dieters who cut calories and consumed 3-4 servings of low-fat dairy lost more than those who did not. So why not give it a shot! Dairy is the best source of calcium your body can get and we know that we should get at least three servings a day anyway to promote healthy bones and teeth.

Don’t think that adding ice cream, whole milk and rich cheeses to your diet will do the trick because the benefits only apply to LOW-FAT DAIRY products. Unsure about which dairy product you should eat to promote weight loss – check it out:

Food Serving Size

Low-Fat Milk 8 oz

Low-Fat Yogurt 8 oz

Low-Fat Cheese 1 oz

Cottage Cheese ½ Cup

Frozen Yogurt 8 oz

Some dieter’s try and take the easy way out by taking calcium supplements instead of eating dairy products. Unfortunately it doesn’t have the same effect so stick to 3-4 servings of low-fat dairy a day to get the TRUE weight loss benefit (and health benefit) that calcium has to offer.

We love hearing from you!

Sincerely,

Heather Campanile , RD

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My son started his summer training for high school football. He brings sports bars to practice. What are some good sports bars?

Over the years energy bars have evolved from fuel (energy food for athletes) to treats (fortified candy bars). The difference among energy bars is largely the amount of the particular nutrients in the bars. Remember: carbohydrates provide energy for both your muscles and your brain; fat helps sustain energy during a long distance event; and protein is important for muscle growth and tissue repair, especially during intense training. If you are looking for an even distribution of macronutrients (40% carbohydrate, 30% fat, and 30% protein), try a Balance Bar or a Zone Bar. You should always read the nutrient label. Here is what to look for in an energy bar: high fiber (at least 3 grams), low saturated fat (less than 3 grams), moderate sugar (about 14 grams or less), and no trans fats and hydrogenated oils. Bars should be used as supplements rather than replacements. However, in moderation energy bars can be a healthful part of your diet.

Thanks for another great question!

Andrea Strum, RD

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I am a high school football player and I was wondering what my body fat should be? Also, what is the difference between body composition and body fat?

The ideal body fat percentage for a participant in a specific sport is difficult to define because all aspects of physique and many other factors contribute to successful sport performance. The average male athlete will want to maintain between 8% and 15% body fat. The average female athlete will want to maintain between 15% and 22% body fat. The distribution of the body's fat and muscle has a major impact on performance. An athlete should be more concerned with the composition of their body than the weight of their body. Body composition refers to the percentages of the parts of the body: lean mass and fat mass. The lean mass includes bone, muscle, skin, internal organs and body water. The fatty mass is body fat. A certain amount of fat is critical for body functioning. All the rest is excess. Excess fat interferes with balance and coordination. To gain lean mass versus fat, increase the amount of calories you eat using a balanced diet and increase the amount of endurance training and cardiovascular exercise. This will result in the extra calories being used for muscle development rather than fat storage.

Thanks for writing in!

Andrea Strum, RD

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