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12 Terrible Side Effects Of High Caffeine Consumption

12 Terrible Side Effects Of High Caffeine Consumption

We all love coffee, and many of us love tea as well, but the side effects of high caffeine consumption can wreak havoc on our health depending on how high of a tolerance we have for caffeine. It’s important to remember that caffeine is a stimulant, and all stimulants alter the way the entire nervous system works and functions. Our nervous system controls every aspect of our mood, energy levels, heart rate, blood pressure, and even our digestion. Caffeine is also a diuretic, meaning it depletes water from the body which leads to the loss of nutrients in the body.

How much caffeine is too much?

coffee

    The maximum intake (or upward daily recommended intake) of caffeine for adults over the age of 18 years old is up to 400 milligrams, which is about the equivalent of 4 cups of coffee, give or take since most coffees contain around 90 milligrams per 8-ounce cup. However, caffeine isn’t only found in coffee. There are other sources of caffeine in both food, beverages, and over the counter drugs that you should be aware of.

    Here are some of the most commonly consumed sources of caffeine:

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    dark-brown-milk-candy
      • soda
      • green, black and white tea
      • regular coffee
      • chocolate
      • cocoa (and cacao, or raw chocolate)
      • energy drinks (and many gels)
      • diet pills/thermogenics (fat burners)
      • many over the counter sports aids
      • pain relievers

      While most of us are aware of these sources of caffeine, it’s easy to go about the day and forget how much we’re actually consuming. We may have a couple cups of coffee in the morning, some tea later on in the day, a square of dark chocolate after lunch or dinner, and our favorite pre-workout before we hit the gym. Or maybe you’re dragging through your day and you decide to grab an energy drink and pop a few over-the- counter pills to take care of a lingering headache. These daily habits may seem harmless but can lead to some pretty terrible side effects of high caffeine consumption.

      Here are 12 of the most common side effects of too much caffeine consumption:

      too-much-coffee

        1. Moodiness

        2. Insomnia

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        3. Inability to focus

        4. Overwhelming fatigue (once the caffeine barrier of tolerance has been crossed to the point of exhaustion)

        5. Digestive upset (diarrhea) or constipation (from being dehydrated)

        6. High blood pressure and a fast heart rate

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        7. Acidic Stomach and/or heartburn

        8. Headaches

        9. Nausea and loss of hunger

        10. Restlessness

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        11. Jitters

        12. Eye twitching

        These symptoms are only some of the most common, but long-term consumption of caffeine can lead to severe digestive problems, depression, and mineral loss that leads to malabsorption of nutrients in the body. Adrenal fatigue is also commonly caused by high caffeine consumption. Long-term abuse of caffeine can even lead to weak bones due to the loss of minerals such as calcium and magnesium that assist with bone health. The list of terrible side effects of high caffeine consumption are almost limitless. Luckily, caffeine is a legal drug that is easier to wean yourself off than most are.

        coffee

          If you are suffering from any of these terrible side effects from high caffeine consumption, immediately begin to reduce your intake of all sources of caffeine, or at least evaluate what you’re consuming each day to find out how much caffeine you might be consuming to begin with. Be aware that weaning yourself off of caffeine is not easy and may involve a period of withdrawals. There’s also no need to completely cut out all sources of caffeine from your diet, but you should start with those most detrimental to your health such as soda, diet pills, and too many (or the abuse of) over-the-counter medications.

          A cup or two of coffee each day offers significant health benefits, but overdoing the caffeine each day is not a ticket to long-term health. If you want a gentler approach to coffee, you can also try matcha green tea instead!

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          Published on October 12, 2018

          15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters

          15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters

          I think you’ll agree with me when I say that finding one meal that everyone in the family likes is a challenge!

          But as busy parents we also don’t want to have to make separate meals for the kids either. The good news is there are some amazing healthy family meals out there that are:

          • Healthy
          • Cost-effective
          • Easy top prepare
          • Great tasting
          • Sure to please kids and parents alike

          There are a lot of food and recipe sites out there, but we’ve whittled down the thousands of recipes to these top 15.

          These healthy family meals are sure to please even the pickiest of eaters and will make a great addition to your dinner table. More importantly, these winning recipes meet the challenge of today’s busy families.

          Let’s review the best healthy family meals for your picky eaters!

          1. Chicken Pot Pie Turnovers

            This recipe, courtesy of Melissa d’Arabian of The Food Network is delicious, healthy and surprisingly easy to prepare. It’s no wonder it has over 100 reviews and rates 5 stars!

            Melissa is the host of Ten Dollar Dinners and The Picky Eater’s Project. She’s also a mother of four and recent first-time cookbook author.

            This amazing recipe features:

            • Store-bought puff pastry saves a lot of time
            • Only 20 minutes prep time
            • Kids will love the “hot pocket-style” but the flavor of a traditional chicken pot pie

            ~ Check out the recipe here!

            2. Mini Meat Loaf

              This healthy family meal, courtesy of Susie Cover’s book The Supper Club: Kid-Friendly Meals the Whole Family Will Love and published on Parenting.com is a healthy option in that it can be prepared with either ground beef or turkey.

              Kids will love that these fun-sized mini meatloaves are easy to dip in ketchup. They are also perfect for packing for a school lunch or picnic.

              Susie has over 15 years as a professional chef, cookbook author, and founder of a series of prepared food companies.

              This future family staple:

              • Tastes great warm or at room temp
              • Can be formed to any size – no wasted food!
              • Can easily be made gluten-free by using gluten-free panko breadcrumbs

              ~ Check out the recipe here!

              3. Cheesy Cauliflower Pasta

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                This delicious and healthy mac ‘n cheese alternative comes to us from Hillary Smith over at Bon Appétit.

                Hillary is the associate marketing director at Bon Appétit, but clearly knows her way around the kitchen too. Here, Hillary does the unthinkable and gets picky eaters come back for seconds on cauliflower!

                This new family favorite:

                • Is easy to make
                • Features delicious parmesan and pine nuts
                • Roasts the cauliflower to get it tender with a deeper flavor

                ~ Check out the recipe here!

                4. Barbecued Chinese Chicken Lettuce Wraps

                  This 5 star recipe is from Rachael Ray, courtesy of The Food Network’s 30 Minute Meals.

                  This amazingly flavorful dish:

                  • Can be made in 25 minutes
                  • Is so delicious kids won’t even question eating lettuce
                  • Is packed with veggies

                  ~ Check out the recipe here!

                  5. Eggplant Parmigiana in a Pasta Sauce

                  This amazing recipe re-do comes from Ole & Shaina Olmanson and Babble is a much healthier, but just as tasty a version of traditional eggplant parmesan.

                  This fantastic dinner option:

                  • Cuts the fried eggplant and lengthy prep stages
                  • Calls for ground beef but could easily be made vegetarian
                  • Tastes even better the next day!

                  ~ Check out the recipe here!

                  6. Po-tacos!

                    This creative reinvention of the classic taco comes from Weelicious founder Catherine and her friend Joanna. The idea is to use a baked potato split down the middle as the “shell” for your taco.

                    Of course a baked potato is healthier than a fried taco shell or fat-laden tortilla. But she also gets incredibly creative with the topping options, going far beyond a typical taco.

                    This new classic:

                    • Has endless filling possibilities from pesto veggies to pulled pork
                    • Could easily be made with sweet potatoes instead
                    • Only take a whopping 10 minutes prep time!

                    ~ Check out the recipe here!

                    7. Crispy Chicken, Ham, and Swiss Roll-Ups

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                      This tasty addition to our healthy family meals comes from Jiselle Basile over at Cooking Light. Jiselle has taken the classic ham and cheese sandwich and reinvented it as a roll-up.

                      This “meaty, cheesy, moist and crunchy” treat gets healthy by going in the oven instead of into a frying pan.

                      This amazing recipe:

                      • Is only 351 calories per serving
                      • Uses all white meat chicken and ham
                      • Is low in sugar and saturated fat

                      ~ Check out the recipe here!

                      8. Easy 30 Minute Orange Chicken with Rice

                        This amazing redo of everyone’s favorite Chinese takeout comes from Kristen over at A Mind “Full” Mom.

                        Kristen has crafted a recipe that is not too spicy or sweet. That makes the kids happy. But it’s has enough complex flavors to have the adults coming back for seconds.

                        Healthy family meals never tasted so good!

                        This fantastic recipe:

                        • Is ready in under 30 minutes!
                        • Uses fresh orange juice
                        • Skips the fryer and the unnecessary calories

                        ~ Check out the recipe here!

                        9. Noodle Pudding

                        This creative recipe, courtesy of Barbara Wener and Country Living is a great way to get kids to eat cottage cheese and cut the fat from traditional baked pasta dishes.

                        Country Living features the best food and drink recipes that are delicious and easy to prepare. The recipe was handed down to Barbara from her mother and remains a family favorite.

                        This tasty treat:

                        • Has under 400 calories per serving
                        • Will have kids gobbling it up like mac n’ cheese

                        ~ Check out the recipe here!

                        10. One Pan Chicken and Potatoes with Garlic Parmesan Spinach Cream Sauce

                          The key to truly healthy family meals is getting picky eaters to eat their vegetables.

                          This fantastic recipe, courtesy of Christina Cherrier, editor at Eatwell101, does just that.

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                          Christina has crafty a yummy cream sauce that packs a flavor punch of garlic, tomato, spinach, and cheese. Even the pickiest of eaters will be back for more.

                          This amazing dish:

                          • Lightens the fat with half and half instead of cream
                          • Gets kids to eat their spinach
                          • Saves on clean up by using just 1 pan

                          ~ Check out the recipe here!

                          11. Super Easy Skinny Veggie Crockpot Lasagna

                            This no-hassle lasagna recipe, comes to us from Lindsay over at Pinch of Yum.

                            Lindsay and her husband Bjork run both Pinch of Yum and Food Blogger Pro and are here to save us a boatload of time, cutting calories in the process.

                            This amazing dish:

                            • Is all done in the crockpot
                            • Is loaded with veggies
                            • Calls for uncooked lasagna noodles

                            ~ Check out the recipe here!

                            12. Crispy Baked Parmesan Chicken Strips

                              All kids love chicken strips. Thankfully this classic recipe redo skips the fryer and still delivers a delicious healthy family meal.

                              Amy Roskelley, of Super Healthy Kids, walks us through the simple steps to get extra crispy chicken without the deep fryer. Amy is mom of 3 and has a background in health and nutrition and in shows!

                              This amazing dish:

                              • Skips the salt, fast & preservatives of fast food chicken nuggets
                              • Are amazingly crispy
                              • Packs 36 grams of protein per serving

                              ~ Check out the recipe here!

                              13. Sausage, Brocolli & Rice One Skillet Meal

                                This delicious weeknight staple comes to us from Kasey Schwartz over at All Things Mamma.

                                With a hungry husband who helps parent their 3 kids, Kasey knows a thing or two about healthy family meals. Her recipes are designed for busy parents looking for quick, easy and healthy meals during the school week.

                                This tasty mealtime option:

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                                • Is ready in under 30 minutes
                                • Is a great way to get kids to eat their broccoli
                                • Can be made with turkey or chicken sausage to cut the fat

                                ~ Check out the recipe here!

                                14. Baked Chicken Chimichangas

                                  This simple, yet tasty Mexican-themed dinner staple comes from Christy Denney over at The Girl Who Ate Everything.

                                  Christy makes healthy family meals for her husband and their 5 kids. And with 5 kids, you can bet Christy knows how to please even the pickiest of eaters.

                                  This awesome dinnertime staple:

                                  • Are oven baked instead of fried
                                  • Can be prepared in under 15 minutes
                                  • Goes great with guac and low-fat sour cream

                                  ~ Check out the recipe here!

                                  15. Baked Gnocchi with Sausage, Kale, and Pesto

                                    This delicious baked pasta dish comes from Maria & Josh over at Two Peas and Their Pod.

                                    Maria & Josh love cooking, entertaining and creating healthy family meals that are simple, fresh, and kid-friendly. We think you’ll agree!

                                    This delicious dish:

                                    • Is a great way to sneak kale into kid’s diets
                                    • Can be prepared in under 15 minutes
                                    • Cut even more fat with lower fat sausage and cheeses

                                    ~ Check out the recipe here!

                                    Did you find some new favorite healthy family meals here?

                                    In this post, we looked at the challenge all parents face in creating healthy family meals that everyone in the family will actually eat.

                                    Finding ways to overcome picky eating habits with our kids can be a challenge.

                                    To help, we researched and found 15 amazing recipes that even the pickiest eaters will love and want more of. So if you’re getting resistance at the dinner table and aren’t sure where to turn, the recipes above will quickly get you what you need.

                                    All the winning recipes linked above were hand-selected.

                                    They are the answer to your dinner-time problems and will help all parents by removing a little bit of that stress at the end of a long day.

                                    Make sure and bookmark your favorites as you’ll assuredly be back for more.

                                    Featured photo credit: Annie Spratt via unsplash.com

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