Coffee, Tea &Baby: Is Caffeine Safe During Pregnancy?

Heather J. Mills and Trish Knudsen

Every day almost 90 per cent of North Americans consume some form of chocolate, coffee or tea; caffeine can be difficult to avoid.

Although expectant mothers should talk to a physician for more information about caffeine, research now suggests it can be enjoyed in moderation during pregnancy.

Is caffeine safe during pregnancy?

If consumed in moderation, 150 to 300 milligrams a day is considered acceptable (a 237 ml or eight ounce cup of coffee has about 130 mg of caffeine). Eight ounces is equal to a small coffee at Tim Hortons or a short at Starbucks; a small at Second Cup is 12 oz.

Some studies have indicated that large amounts of caffeine can result in low birth weights and defects; one recent US study shows that even low levels of caffeine consumption increases a woman’s risk of miscarriage.

If you are worried, you may prefer to cut down your caffeine intake, or switch to decaffeinated drinks, especially during the first trimester. Check with your doctor if you have any questions or concerns regarding your caffeine intake. Remember, decaffeinated coffee still contains small amounts of caffeine.

Many women choose to avoid caffeine completely during pregnancy.

Consider this: caffeine stays in the bloodstream of pregnant women for 18 to 20 hours and easily crosses the placenta.

A fetus experiences similar physiological effects (i.e. increased heart rate), as the mother. Caffeine also causes the body to lose fluids and calcium. Nursing mothers should be aware that caffeine is excreted through breast milk.

So what’s the bottom line on coffee?

Drinking more than five cups of coffee daily is unhealthy. If it’s difficult to stop completely, try to limit your consumption or drink decaffeinated coffee and espressos.

Also, beware of the coffee type (some roasts have more caffeine than others) and method of preparation: the amount of caffeine in a cup depends on how it was prepared. For instance, drip coffee has more caffeine than instant crystals.

What about tea and herbal tea?

Although there is generally less caffeine in tea, pregnant women should still drink it in moderation. One eight-ounce cup of tea has about 50 mg of caffeine.

Steeping tea for less time (about one minute) decreases the amount of caffeine per cup. Drinking green or white tea – which still contain trace amounts of caffeine – is an alternative to black tea.

Despite being caffeine-free, ingredients in many herbal teas aren’t safe during pregnancy. Check with your doctor before drinking herbal teas, sometimes even “natural” products can contain potentially dangerous substances. Your best bet is to stick with flavoured black or green tea.

Consider the size of the cup you are using for coffee and tea. Many coffee shops now use a 12 oz cup for a small drink, or a “tall” at Starbucks. A “venti” drink is 20 oz! That means you are consuming two and a half cups of coffee in one sitting, and more than 300 mg of caffeine.

http://www.ohbabymagazine.com/ArticleDetail.aspx?ArticleId=1238&CategoryId=2

How to Pass the Nursing Board Exam (2/2)

So here I am looking at my graduation picture, I said to myself “I am a nursing graduate then what?” Reviewing for the board examination means making your schedule fit to the upcoming challenge.

Here is my typical schedule 3 months before the examination:

1. Do some breathing exercises and devotional. Having a quite time with the Lord matters a lot not just because it is near the board examination but it was already my routine.
2. Start reviewing for 8 to 10 hours a day. Study each topic for three hours in average. Divide each time studying by subject area like, for the first 3 hours study topics in Medical-Surgical Nursing, then the next three hours would be on Obstetrics.
3. Have some occasional breaks ranging from 10 minutes to 30 minutes of nap. It is essential to give a rest for your brain cells.
4. Feed your mind but don’t forget your tummy too! Avoid caffeine, alcohol, smoking but eat lots of chocolate. Glucose is necessary for proper brain function so for a while take away those guilty feelings of gaining weight and splurge with chocolates, dark chocolates in particular are recommended.
5. Sleep within six to eight hours.
6. Program your body to wake up early and sleep early like you are about to take the board examination the next day.
7. Coordinate with folks at home to cooperate in terms of silence or noise reduction during your review.

Two weeks before the examination

1. Prepare your materials, uniform and food etc. for the examination.
2. Plan to stay in a place or a different area wherein it is conducive to studying.

Seven days before the examination

1. Try to refrain from opening your books
2. Open it when rationalizing only
3. Eat well
4. Pray and have a silent time
5. Attract positive vibes

When did I know it was enough?
It was four days before the board examination when I dream of taking the board examination without my glasses. I was really into panic since I am myopic and my glasses are one of the things that I must bring daily. In my dream, I even asked the proctor if I could go back at our place where we were staying. Failing to gain the approval, I was really anxious and just stared at the first part of the examination. My feet started to numb and suddenly I woke up. It was only a dream!

I was wearing my eyeglasses and about to crush it with my weight. I was on Semi-Fowler’s position and my test drills were all over my bed. It was that moment that I realized it is time to rest and be contented on whatever I have learned.

I took my glasses and placed it gently on my pink case. Prayed a fervent prayer to God and tucked myself properly. By the way it was 5 o’clock in the morning that time I woke up. I returned to sleep and woke up at 8, at that time I was not holding anything that was nursing related, I was just holding my sunglasses and about to dive at the pool.

http://nursingcrib.com/news-blog/how-to-pass-the-nursing-board-exam-22/

Visualization helped him top nursing exams

Inner Awareness

By Jaime Licauco

Philippine Daily Inquirer

First Posted 22:05:00 09/14/2010

THE AUG. 28 ISSUE of Philippine Daily Inquirer carried an item on how a nursing student became the top graduate through visualization.

According to the feature story written by Inquirer reporter Juan Escandor, Jr. of Southern Tagalog and DJ Yap:

“Rayan Abogado Oliva, the topnotcher in the nursing board exams last July, had prayed every day that he would top all examinees and posted in his room the number 1 sign which greeted him every morning he woke up.

“Oliva, who graduated magna cum laude at the Ateneo de Naga University, said he was very specific with his request to God that he be the one on top…. He said he had read somewhere that if one had a dream, he had to write it down, place it on the wall and be motivated by it.”

Without perhaps realizing it, Oliva instinctively used an ancient and proven visualization method. Visualization is the key to achieving whatever goal we desire. It means forming a vivid mental picture of what it is we want to get whether it’s a new job, new house, or even an ideal partner in life.

Visualization or forming a clear mental image of what you want works because everything begins with the mind.

Before something becomes a physical reality it must first be thought of or conceived. There is no exception to this principle. The physical is the last to manifest in the order of creation. Before a painting becomes one, it must first exist in the mind of the artist. Before a table becomes a physical reality it must first exist in the mind of the carpenter. Before the sun, the moon and stars exist, they must first exist in the mind of God.

Modern quantum physics is now beginning to accept that thoughts are things, that they have an energy which can affect a material object. The mere act of observing a physical object, quantum physicists have discovered, already changes the object observed. This is essentially what the ancient Buddhists have been saying all along, namely, that “we create our own reality.”

But some individuals say, “I cannot visualize.” That’s not possible because the mind by its very nature visualizes or creates ideas and images. If we substitute the word “remember” for “visualize,” then the problem vanishes. Being told to remember the face of one’s mother or one’s favorite movie actor or actress, sounds a lot easier to do than being asked to “visualize” it.

The mind has many ways of forming pictures. Sometimes we get very clear, detailed images, often in full color. Other times it forms vague images and we merely supply the rest of the details with words or ideas. And in some cases we can’t even see anything in our minds, but merely know that something is there and describing it through feeling or shadowy flashes of ideas.

4 basic steps

According to Shakti Gawain, author of the best-selling book, “Creative Visualization,” there are four basic steps to effective visualization: First, set your goal. Decide on something you particularly want. It should be very specific—for example, a particular house with so many rooms located in such a place, or a particular job in such company.

Second, create a clear concrete picture of what you want. It is important to imagine it in the present tense as already existing the way you want it to be. Picture yourself in it. Include as many details as possible including color.

Third, focus on it often. See it every day. Ponder on the mental picture of your goal constantly. Integrate it in your daily routine. See it as if it is already yours.

Fourth, give it positive energy. Make strong positive statements about the goal or object you want. Imbue it with affirmative feelings of desire, belief and acceptance. Imagine yourself already possessing whatever goal you have established for yourself and have no doubt at all that you will attain it. Imagine the exhilaration or feeling of accomplishment you would experience once you have achieved your goal. Let this be your final vision or thought for the day and surely, what you desire will happen.

Without knowing these principles, the above steps are what Oliva actually followed in becoming the top examinee in the July nursing examinations.

Of course he must have also used his left brain by studying hard for the exams. He did not simply lie down and visualize his goal without doing anything else. He did not follow the legendary Juan Tamad who merely opened his mouth while lying down waiting for the guava to fall on his open mouth. Oliva used visualization and mental affirmation to ensure that his efforts at studying will not be in vain.

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