Caffeine in Workout Supplements and the 5 Levels of Fatigue

In this presentation I will be covering the effects of caffeine when it's consumed before, during, or after a workout. I will also talk about how the Five Levels of Fatigue helps people determine which caffeine products (if any) are right for them. In essence, my Five Levels of Fatigue system helps people avoid caffeine toxicity and dependency because it teaches them tricks for matching how tired they are with how much caffeine they really need. For gym rats and athletes, knowing how to use the Five Levels of Fatigue keeps them from using caffeine after a grueling workout when what the body REALLY needs is rest (not caffeine).


Support Green-Eyed Guide on Patreon for $1! [click here]

RESOURCES:

http://greeneyedguide.com/2015/03/12/energy-drink-of-the-month-march-2015/ ; http://www.caffeineinformer.com/the-caffeine-database ;
http://www.amazon.com/dp/B00EVUGB58 ;

7 Reasons why THIS BLOG is moving to GreenEyedGuide.com

Hello friends and followers!

As you may have noticed, I maintain two blogs: GreenEyedGuide.com, and this one. For a long time now I've been linking the two so that no matter whether you follow that blog or this one, you never missed an Energy Drink of the Month, Food Science in the News or Day in the Life of a Food Scientist post. As of December 2015, I will cease to link the two; in fact, I'll only be posting articles on GreenEyedGuide.com.

The Day in the Life of a Food Scientist series was previously posted on this blog, with only the links to the articles posted on the GreenEyedGuide.com site. As of December 2015, all future articles in that series will be exclusively posted on the GreenEyedGuide.com site. I will keep this (blogspot) blog up and running to allow access to past articles, but I will not be posting any new content or links to new content here.

Okay, but why?

The day I woke up and realized that a blog would help me share my food science tips and insight, Blogger was the first site I found that would make that dream a reality. Through this blogger site, I became the "Green-Eyed Guide", guiding people to see the world the way I do through these green eyes.

It was VERY user friendly and thus an easy start to what I consider my adventure to become more tech-savvy. I never would have imagined I'd come this far. Granted, I am still a novice in many aspects: I have no idea how people make those videos like "RKO outta nowhere", and I just yesterday learned how to make my very first infographic.

As Sam Seaborn once said, "...let's forget the fact that you're coming a little late to the party and embrace the fact that you showed up at all."

via GIPHY

While I still have much to learn, I'm happy to reflect on how I went from not knowing anything about blogs, and from purposely obtaining from (even mocking) Twitter, to strategically managing the following:

1. This GreenEyedGuide.blogspot.com blog -- for all things energy drinks and food science PLUS my "Day in the Life of a Food Scientist / Quality Professional" series
   ...
2. My main blog, GreenEyedGuide.com -- for all things food science and energy drinks PLUS links and references to all third-party blogs I write for (including FitGurus, Scientific Parent, Food Dive, and now even BROBIBLE!)
   ...
3. A YouTube Channel -- for my workout demos and Green-Eyed Insight videos, such as the one below:
   
4. My Tumblr account -- which allows me to follow Professor John Coupland's blog, "Chemicals in My Food", and to document my progress toward competing in my first NPC Figure competition in March 2016.
   ...
5. My Instagram account -- which helps me stay inspired as I train for said NPC Figure Competition
   ...
6. My beloved Twitter account. How foolish I was to mock Twitter before when now I rely on my Twitter account to engage with all my followers from all realms GreenEyedGuide, and to post links to all my content from all the sources and outlets above.
   ...
7. My FitGurus page -- where I previously posted FULL, FREE workouts complete with rep recommendations, form corrections, and 30 second demos.
   ***NOTE - I am no longer working with FitGurus due to time constraints and a renewed focus on my writing opportunities with third-parties (see #2, above)***

All this in addition to my full-time job, where I am pleased to share that my adventures into the world of becoming more tech-savvy have helped me find a role as Quality Systems Manager (#ILoveSharePoint #OragleAgilePLM...#notsomuch)

BOTTOM LINE
I hope you follow me to GreenEyedGuide.com so we can continue to discuss energy drinks and food science. Nothing personal to Blogger or to those who prefer Blogger to WordPress, I'm just cutting back some of my commitments.

Thank you all, 

GreenEyedGuide 

Energy Drink of the Month - Nov 2015: Sugar Free Energy Drink Comparison feat. Spider Energy, Rockstar and Monster

In this post, we take a close look at the ingredients in sugar free Spider Energy in comparison to similar products from Monster Energy and Rockstar Energy. Our deep-dive comparison includes the ingredients used, their function, and whether any of these are better for people trying to avoid certain ingredients.

Sugar Free Energy Drink Comparison: Spider Energy, Rockstar Energy, and Monster Energy

What We're Comparing

• Ingredient Line Deep Dive
  • Which ingredients are used and why?
  • How similar are the ingredients?
    
• Bottom Line and Biggest Differences
  • Are any of them better or worse for people trying to avoid certain ingredients?

Ingredient Line Deep Dive includes:

• Ingredient Order
• Caffeine Content
• Vitamin Dosage
• Other Actives (ginseng, guarana, carnitine, etc.)
• Sweetness Profile
• Other Ingredients (colors, thickeners, preservatives, etc.)

Thank you all!

Kids and Energy Drinks -- Green-Eyed Guide on The Scientific Parent

How concerned do parents need to be about the use of energy drinks in kids and teens? In the Green-Eyed Guide guest blog on The Scientific Parent, we review the three major details often left out of these conversations on caffeine, and how these details can dramatically boost our efforts to keep ourselves and our kids healthy and safe.

From: http://thescientificparent.org/kids-and-energy-drinks-3-things-every-parent-should-know/

What you should know about food scientists who burn toast -- Green-Eyed Guide on ScienceMeetsFood

When people hear the term "Food Scientist", they may imagine the product developers, but not all food scientists are naturals in the kitchen. On ScienceMeetsFood, we pay tribute to food scientists who choose an alternate path.

Source: http://sciencemeetsfood.org/quality-signs-you-should-take-the-qa-route/

Read Green-Eyed Guide's article on ScienceMeetsFood.com

Why I'm Carrageenan Girl for Halloween

This year I dressed up as the food additive, carrageenan. This unusual (and extremely food-science-nerd-y) decision is my response to the rampant use of fear in food marketing and reformulations.

Carrageenan Girl

Have you recently been told to be afraid of a certain food additive?

Related Posts:

Fooducate Caught being Anti-chemical AND Anti-chemophobia – A Plea from a Food Scientist

 Excerpt: "I'm tired of being told to be afraid of chemicals...

This week alone, I have been told by a fast-casual burrito company to be afraid of Silicon Dioxide; I’ve been told by a face wash company not to put “chemicals” on my face (unless those “chemicals” are vitamins, natural sugars, and/or plant extracts); and I’ve had to ask my former-favorite juice company in the world to PLEASE use some alternative sweeteners instead of my whole day’s allowance of sugar in one bottle."

Food Additive Deep Dive (pun intended) for Carrageenan 

Excerpt: "

Like rumors in high school, ingredient stigmas make me wonder, how did this claim get started? Is it personal or just a misunderstanding? How did this rumor spread so fast? Is there a grain of truth behind it, and how can the subject of the rumor possibly clarify or dispel the rumor?

Do You Diet out of Fear?
Excerpt:

"When fear is used to motivate diet decisions there are three major outcomes to consider."

Do You Diet Out of Fear? Green-Eyed Guide on Health Blog

Have you ever changed your eating habits based on alarming headlines or infographics? In this Green-Eyed Guide guest blog, we examine the three outcomes that may occur when fear is used to shape food choices.

Read Green-Eyed Guide's article featured on Health Blog: Do You Diet Out of Fear?

From: http://www.ahealthblog.com/do-you-diet-out-of-fear.html

Processed Meat and Cancer -- Food Science in the News

Compound Interest has jumped on the big news of the day, that processed meat are as carcinogenic as smoking. This article is a quick, easy read and will answer all your questions, including (but not limited to):

• If meat is as bad as smoking, HOW MUCH meat? 1 piece of bacon = 1 pack of cigarettes? 
• How high is the risk of cancer for those who eat meat?
• Why do people disagree on these findings -- how solid is the WHO's proof?

 (#FactsNotFear)

A snippet from the article at:
http://www.compoundchem.com/2015/10/26/carcinogens/

Everything Wrong with the BroBible Article on Energy Drinks

BroBible may be have expert insights on some matters, but their article on energy drinks proves biology and food science isn't in their wheelhouse. Here's the point-counterpoint to all the misleading statements in their article:

Read more -->

That moment when Fooducate flips a coin and decides to join the "all chemicals are bad for you" bandwagon for the day.
Cue the song by Fun., "What do I stand for? Most nights, I don't know."
Fooducate can't decide where they stand... Anti-chemical or Anti-chemophobia

I'm tired of being told to be afraid of "chemicals".

--> Read more 

5 Tricks I Learned About Food Trade Shows the Hard Way – Day in the Life of a Food Scientist

This is the first time in 4 years I did not attend SupplySide West -- the mother of all food trade shows in my opinion (only because it involves a more diverse-crowd than the IFT Annual Expo). I've been to many different food trade shows, but SupplySide West is one of my favorites. Out of nostalgia I'd like to reflect on some tips and tricks I learned along the way.

This is a series of posts in which I share snippets of what it's like to be a food scientist. As a product developer for dry powder shakes, there are some lessons I never learned in school and some challenges I never saw coming. 

 

1. Business Comfortable

Even my most comfortable heels were no match for the walking and standing involved with even one day of a trade show. I work for a company that sells fitness programs and supplements, so part of me thought I’d be perfectly justified rocking the sneakers-and-yoga-pants look. The other part of me felt self-conscious, and knew the yoga pants would make it hard to take me seriously during some of my more delicate or politically charged meetings. Sometimes a first impression is the only impression you get. Sometimes you need to have tough conversations with current suppliers. In both cases, it helps to look the part.

TIP – Find running shoes that are all black and wear slacks that cover the tops so no one really notices. Stay FAR away from any shape-up or tone-while-you-walk shoes, as these shoes are usually round on the bottom and you’ll be wishing for a flat surface to stand on by the end of the day.

2. The Back-up Carry On

Even if you pack light en route to the trade show, you’ll be astounded by the amount of freebies, samples, and papers you end up with. Sure, you’ll have a couple new reusable bags, but they might all be open.

TIP – Pack a draw-string bag. They’re cheap and don’t take up a lot of space when you’re packing for the trade show. For your return trip, you’ll want a bag you can close and check-in if necessary (how many ounces are those free samples that you’re flying back with you?).

3. Secret Sources of Warmth

We have the technology to visit Pluto, but for some reason a large conference room is always uncomfortably-cold. I understand that having hundreds of bodies in one space raises the temperature a few degrees. I understand that if it’s 100 degrees and humid outside people want a nice cool environment inside. Nonetheless, when your hands get too cold to properly hold a pen, it’s too cold.

TIP – Dress coats and jackets usually get in the way of the bags you’ll be carrying. Instead, try those thermo-care heat wraps for your lower back, or better yet, one of those “magic” weight-loss tummy wraps from a sporting goods store. These wraps double as back support, which is important becasuse, without even trying, your complimentary reusable bag will be jam-packed with paperwork and other items by day’s end. (So. Many. Freebies.)

4. Hand sanitizer Lotion Combo

There is quite a bit of handshaking to be done, and you have no idea where those hands were before you got there. At food trade shows especially, hands are constantly traveling hand to mouth, making the spread of germs even more precarious.

TIP – Keep both hand sanitizer and lotion in your bag, and keep them readily accessible (i.e. not buried in the bottom under the other goodies and papers you’ll accumulate throughout the day). Hand sanitizer isn’t a perfect solution, but who has time to wash your hands after every meeting or booth visit? Lotion is a good follow-up to the sanitizer to make sure your hands don’t get too dried out. Did I mention it’s usually freezing cold?

5. Essentials Kit Extras

Aside from the hand-sanitizer and lotion, the following items are extremely helpful:

• BLANK, UNMARKED pen – There are always free-pens galore but you DO NOT want to have a meeting with one of your customers or suppliers and get caught taking notes with a pen bearing their competitor’s name.
•  Chap stick – because you’ll be talking , smiling, sampling, and/or fake-laughing all day long.
•  Mints or mouthwash – because some of the free samples (or the complimentary coffee) are not that yummy, or can linger; Shout-out to Swish4Energy, a caffeinated mouthwash, which comes in handy in these situations.
  
•  Portable, Discrete Caffeine – if you’re doing it right, you should have breakfast, lunch, and dinner meetings with potential or current customers/suppliers. Factor in the miles of walking and a tiny bit of caffeine goes a long way, but you can’t just rely on coffee or energy drinks. Convention center prices are always too high, and the coffee lines are always too long. Energy shots might work but most are very concentrated and some people will get offended if you have to break out an energy shot during your meeting with them. Shout out to Elite Ops energy strips, which are the most discrete form of caffeine I’ve come across (think of those Listerine strips, but with a tiny bit of caffeine – no one has to know you’re actually exhausted).
  
• Bouncy Ball – this is not to play with, it’s actually akin to a mini-foam roller for your feet. In your hotel room at the end of the day, rolling your foot over a bouncy ball is the best massage ever. Marbles are usually too hard or too small, plus you don’t want to lose them.

BOTTOM LINE
Trade shows like IFT, SupplySide and others can be very fun, and very productive, especially if you come prepared. What are some of your hard-learned lessons or Trade Show Essentials?

 

What is "Evidence"? From Food Babe to Dr. Oz to Peer-Reviewed Journals and more

What do you consider a trustworthy source? This is such a FASCINATING dialog! A discussion on what constitutes "evidence", and the answers and ideas are not theoretical. This discussion encompasses Food Babe-isms, whether or not you can trust Dr Oz, what's wrong with trusting a peer-reviewed study, what constitutes "proof", the proliferation of bad science through social media, and so much more.

I HIGHLY recommend this webcast, whether you're a scientist or a consumer who's confused about who you can trust or fed up with the science flip-flops in the media (e.g. butter is bad, butter is healthy; coffee is bad, coffee is good etc.)

http://www.bodyofevidence.ca/blog/trottier-symposium-roundtable

Published on Oct 6, 2015

In this roundtable discussion, academics, members of the media, and other experts in the field discuss imparting evidence-based science, specifically with respect to vaccines, genetic modification, and wifi/radiation, to the public. The conversation is moderated by Dr. Joe Schwarcz, Director of McGill University's Office for Science and Society.

Participants include:
- Bill Brownstein, City and Cultural Life Columnist, The Montreal Gazette
- Dr. Ariel Fenster PhD, Office for Science and Society, McGill University
- Dr. Kevin Folta, Professor and Chairman of the Horticultural Sciences Department at the University of Florida
- Dr. Kenneth Foster PhD, Professor, Bioengineering, University of Pennsylvania
- Dr. Geoffrey Kabat PhD, Professor of Epidemiology, Albert Einstein College of Medicine, Yeshiva University
- Dr. Christopher Labos MD, McGill University
- Dr. Bruce Lennox PhD, Dean of Science, McGill University
- Dr. Paul Offit MD, Chief of Infectious Diseases, Children’s Hospital of Philadelphia
- Julie Payette, Engineer and Astronaut, COO, Montreal Science Centre
- André Picard, Public Health reporter, The Globe and Mail
- Dr. Terry Polevoy MD, Founder of Canadian Quackery Watch
- Dr. Aaron Rosen MD, McGill University
- Joe Schwarcz PhD, Director, Office for Science and Society, McGill University
- Lorne Trottier, co-founder Matrox and founder of McGill University’s Trottier Public Science Symposium
- Dr. Brian Ward MD, Professor, Medicine and Microbiology, McGill University

Peanuts, Prison, and POV of a Food Scientist – Food Science in the News

You can’t use “3 outta 5” for pathogen testing. You also shouldn’t test a teaspoon from one box to represent a whole truck’s worth of supply. That’s like flying into LAX and assuming all the cars in the parking lot are black because of the 3 you saw parked on the roof.

Quick Green-Eyed Insight on the food safety aspect of the executives from the PCA going to jail. Read more --->
 

5 Supplement Additives that Don't Deserve the Hype

In this post we review five ingredients used in sports supplements which are currently the target of "clean label campaigns", removed in favor of simpler, more consumer-friendly food additives. We discuss the safety concerns and why consumers should not believe the hype and gripes.

Carrageenan

Silicon Dioxide and Silicate Salts.

Vanillin and Vanilla Flavor

Titanium Dioxide

Acesulfame Potassium ("Ace-K")

(READ THE FULL POST -->)
Danielle Robertson aka the “Green-Eyed Guide” is a food biochemist, former gymnast, and the author of “Are You a Monster or a Rock Star: A Guide to Energy Drinks — How They Work, Why They Work, How to Use Them Safely”. She enjoys adding gymnastics modifications to her weight training workouts, blogging to demystify food science, and discussing anything caffeine or Harry Potter related. Learn more at GreenEyedGuide.com or take on any of her workouts for FREE HERE!
OTHER FITGURUS BLOGS BY DANIELLE ROBERTSON:

• 3 Things You Didn’t Know About Vitamin B5
• Caffeine and Volumetrics: 3 Traps to Avoid
• When Energy Drinks Dress Up Like Workout Supplments
• Caffeine, Drop Sets and the 5 Levels of Fatigue

Panera KNOW-No Project: Part V of V

Soggy spinach, crunchy chips, moist bread - texture is as important as flavor in consumer acceptance. For the fifth and final part of the Panera KNOW-No project, we review the food science of the texture modifiers on the No-No List.

In May 2015, Panera published a list of ingredients that would be removed from their food. Several other companies have made similar commitments to simplify their ingredients, but it's rare these announcements address why the ingredient was in the food in the first place. This is a missed opportunity to celebrate the food science. Thus, this was my inspiration for this project. For each ingredient, you'll find a brief explanation of its purpose, safety concerns if any, and whether a natural counterpart can perform as well or better. [For Part I, Overall Response, Part II, Sweeteners, Part III, Color/Flavor Enhancers, and Part IV, Preservatives, see previous posts].

Part V of V - Texture Modifiers (and remaining miscellaneous ingredients)

Read more -->

Energy Drink (Alternative) of the Month - September 2015

I’ve been reviewing the Energy Drink of the Month for over two years now and each month I’ve appointed a product that beats the stereotype. For the first time, I am compelled by nerdy fascination to nominate something non-liquid for this award.

The Energy Drink (alternative) for the Month of September is EliteOps Energy Strips.

Thus far, only Fierce Arctic Mint flavored strips are available, but this product is brand-new! As of this review, the product is available online, in South Florida, and is scheduled to launch nationally in October 2015.
To truly appreciate this product, let’s review (1) The Brand and Its Values; (2) Who and what this is for and (3) What’s in it. 

Read More -->

Protect Your Meat - Food Science on Fit Gurus

BHA, BHT, and TBHQ are synthetic antioxidants used to preserve meat from degradation and lipid oxidation. We review the problem, the solution, the synthetic/artificial strategy, the natural strategy, and the watch-outs for future use of natural antioxidants.

Protect Your Meat :

Click HERE to read the Green-Eyed Guide article on FitGurus:

Did You Know...

Green-Eyed Guide articles are now featured on FitGurus.com -- it's Food Science meets fitness!
Here's what we've been talking about lately:

• 3 Things You Didn't Know About Vitamin B5
• Caffeine and Volumetrics - 3 Traps to Avoid
• When Energy Drinks Dress Up Like Workout Supplements -- Part 1: Pre-exercise and During-exercise/Hydration- supplements and Part II: Post-exercise/Recovery
• Don't Play Favorites -- Caffeine, Drop Sets, and the 5 Levels of Fatigue

♦

 Thanks for your support! 

Learn how Guarana is different from coffee, and what panax ginseng has to do with the movie Speed or the book Flowers for Algernon. Learn which B-vitamin can damage your nerves if over-ingested, and how to use the 5 Levels of Fatigue to find the perfect energy drink for your own needs and lifestyle.
The Energy Drink Guide -- your one-stop reference for the common energy drink ingredients: what they are, where they come from, what they (are supposed to) do, and how much is too much. (available through iTunes, Amazon, Barnes & Noble and more)
Show your support at Patreon (for as little as one buck!)
Visit/Like the Facebook Page
Follow @GreenEyedGuide on Twitter

Know Thy Enemy - The Food Science of Sugar on FitGurus

Understanding the other functions of sugar helps explain why a product seems so dramatically different, or why other ingredients become necessary, when the sugar is reduced or removed.

 

The 5 OTHER Functions of Sugar

Click HERE to read the Green-Eyed Guide article on FitGurus:

 

Did You Know...

Green-Eyed Guide articles are now featured on FitGurus.com -- it's Food Science meets fitness!
Here's what we've been talking about lately:

• 3 Things You Didn't Know About Vitamin B5
• Caffeine and Volumetrics - 3 Traps to Avoid
• When Energy Drinks Dress Up Like Workout Supplements -- Part 1: Pre-exercise and During-exercise/Hydration- supplements and Part II: Post-exercise/Recovery
• Don't Play Favorites -- Caffeine, Drop Sets, and the 5 Levels of Fatigue

♦

 Thanks for your support! 

Learn how Guarana is different from coffee, and what panax ginseng has to do with the movie Speed or the book Flowers for Algernon. Learn which B-vitamin can damage your nerves if over-ingested, and how to use the 5 Levels of Fatigue to find the perfect energy drink for your own needs and lifestyle.
 
The Energy Drink Guide -- your one-stop reference for the common energy drink ingredients: what they are, where they come from, what they (are supposed to) do, and how much is too much. (available through iTunes, Amazon, Barnes & Noble and more)
.
 
Show your support at Patreon (for as little as one buck!)
Visit/Like the Facebook Page
Follow @GreenEyedGuide on Twitter

Year's Reflection on Energy Drink of the Month -- YEAR TWO

Though some media outlets continue to paint all energy drinks with the same brush, the number of "energy drinks in disguise" is growing. Unless you're at an airport, it's getting easier to find an energy drink with less-than-extreme amounts of caffeine, no sugar, and no artificial colors or ingredients. You might even know someone who's tried to sell you an energy drink that can only be found online [buyer beware].
With the number of energy options increasing, it's growing more important to learn what distinguishes one energy drink from another. Through every Energy Drink of the Month post, we review the tools you need to consume caffeine safely, and discuss how to tell if an energy drink is right for you -- as in YOUR lifestyle and diet goals, and YOUR current energy needs or "Level of Fatigue".

Energy Drink of the Month -- A Year's Reflection

Caffeine Consumption in the USA - Part III: The best way to measure caffeine intake

Imagine you took a poll how many Americans eat salad, and you included potato salad, chicken salad, and fruit salad in the "salad category". Now imagine you classified potato salad and Caesar salad as different types or "brands" of salad, then re-calculated how many Americans really eat salad. How different do you think the numbers would be?

A study recently published in the Journal of Food and Chemical Toxicology sought to answer this "brand-method" versus "category-method" question, but for caffeine consumption.With Green-Eyed Insight, we'll review what they discovered, and what it all means. (Read more -->)

Green-Eyed Guide featured on Fit Gurus -- July 2015

I'm excited to announce I've been invited to write for Fit Gurus. Here's what we've been talking about on FitGuru.com lately:

When Energy Drinks Dress Up Like Workout Supplements

Part I: Pre- and During Exercise supplements

Energy drinks may have started as highly caffeinated soda wannabes, but now there are energy drinks that resemble herbal teas, some that resemble bottled water, and some that resemble workout supplements. The evolution of the energy drink market is like the transformation of the 5K (back in my day we just ran; there was no mud, glow sticks or colored dust involved). Yet for every sport, there are limitations, and caffeine is no different. Does caffeine belong in a pre-, during- or post-workout supplement?

. 

Part II: Post-exercise supplements

Energy drinks are evolving, and many big name brands have come out protein-caffeine combinations that walk the line between energy drink and workout supplement. Caffeine may have a place in your daily routine, but does it belong in your workout supplement regimen? In Part I, we discussed the benefits and limitations of including caffeine in a pre- or during-workout supplement. In Part II, we evaluate the pros and cons of including caffeine in a post-workout supplement.

. 

Don’t Play Favorites — Caffeine, Drop Sets, and the 5 Levels of Fatigue 

When I tell people I wrote a book on energy drinks, they often ask, “What’s your favorite?” But picking a favorite energy drink is like choosing what shoes I’m going to wear: it depends on where I’m going, what I’m doing, my mood, and the rest of my outfit. The secret to finding the best energy drink for your body is just like choosing what exercise to do at the gym: it depends on your goals, schedule, fitness level, and what’s available in terms of space or equipment. (read it here -->)

.

Food Science and Traveling: 5 Convention/Expo Essentials

I don’t always travel for work, but when I do, I always have five essentials. These five items ensure I don’t get stuffed up, bloated, undernourished, or worse, hangry. When I don’t have room in my luggage, I know I can find these five essentials almost anywhere my travels take me. Better yet, I know I can take these five essentials anywhere because they don’t require refrigeration or cooking. (read it here -->)

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 Thanks for your support! Did you know I also post full workout plans on FitGurus.com?

    

 

Women and Leadership at IFT15: Day in the Life of a Food Scientist

This is a series of posts in which I share snippets of what it's like to be a food scientist. As a product developer-turned Quality Systems Manager for dry powder shakes, there are some lessons I never learned in school and some challenges I never saw coming. 

At the annual meeting of the Institute of Food Technologists (IFT15), a panel of three women with powerful roles in the food industry shared their insight and advice. The full article is available through the link below, but I've quoted some of the advice that really hits home for me.



Women Panelist Reflect on Leadership, and More | IFT15 News



The panelists:

IFT member and NASA food scientist Michele Perchonok moderated the
discussion, which featured panelists Catherine Woteki, undersecretary
for research, education and economics, U.S. Dept. of Agriculture; Sara
Mortimore, vice-president, product safety, quality assurance and
regulatory affairs, Land O’Lakes; and Liz Myslik, CEO, Fresca Brands and
executive vice-president, Fresca Foods.



On Being Bold:

“Trust that you can do some of the things that you dream about,”
Mortimore agreed. She observed that women tend to be apologetic about
advancing their ideas, presenting ideas using language like “what if we
tried this?” versus a more straightforward expression such as “I think
this is a really good idea.”

It’s also important to recognize that the path forward may include
some missteps. “Don’t be afraid to fail,” Myslik counseled. “I’ve failed
so many times, and I’ve bounced back from them [the failures].”

On Strengths and Weaknesses:

The panelists also shared some practical tips for managing
effectively. For one thing, they said, leverage your strengths. “Lean
into your strengths,” and accept that everyone has some weaknesses,
Myslik advised.

As for overcoming weaknesses, Mortimore suggested seeking out candid
feedback and acting on it. “I think feedback is such a gift,” she
reflected.

On that every-elusive Work/Life Balance:

Asked about maintaining work/life balance, the women acknowledged
that it’s an ongoing challenge for men and women. Woteki said she and
her husband have successfully balanced the challenges of a commuter
marriage at points in her career, sometimes by agreeing to focus
wholeheartedly on work during the week but to allow time for themselves
on the weekend. Mortimore noted that becoming a mother at age 40 helped
her become effective about setting priorities and delegating
responsibilities.

“I haven’t ever met anyone who has figured it [work/life balance]
out,” said Myslik. “I try each day to accept wherever I am that day.
Some days my work gets 98% of me, and some days my son gets 98% of me.”

These women are an inspiration, and I love how women are gaining a presence in fields they've not commonly been a part of (like space travel to Pluto or coaching in pro-sports). As someone who has not yet started a family, I sometimes wonder how I'll manage a family and a Quality department at the same time.

...then again, I'm currently managing my full-time Quality Systems Manager role, two blogs, a YouTube channel, publicity commitments for my book on energy drinks, and a guest blogger role for FitGurus (and loving it all!) so I'm sure I'll be just fine.

What are you "Never Too Pretty" to do?
https://tooprettybrand.com/
PROMO: TPDANIELLER

Recommended & Related:

Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead -- by Brene Brown                    

 

From Food Insight TV, this video reviews the basics of caffeine: Natural sources; Caffeine consumption breakdown (how much of the US population consumes caffeine, and from what sources); Why moderation is so important; and the maximum dosage recognized as safe for adults.

Additional Resources:

• Caffeine: Facts, Usage, and Side Effects

Caffeine Informer reviews the sources and chemical structure of caffeine, in addition to a review of caffeine's positive and negative effects

• Caffeine Consumption in the USA

How many Americans consume caffeine on a daily basis, and where do they get this caffeine from? This study involving over 40,000 people breaks down consumption patterns by source and age.

• Open Letter to Time Regarding Energy Drink Article in the "Answer Issue"

The Time "Answer Issue" article on energy drinks is missing three crucial statistics. Green-Eyed Guide discusses these missing statistics in a plea to Time magazine to reconsider the perspective.

• Are You a Monster or a Rock Star: A Guide to Energy Drinks -- How They Work, Why They Work, How to Use Them Safely

Discover the key factors that make energy drinks safe or unsafe. Meet the 20 most common ingredients found in energy drinks and learn the basic science to how they work. With this guide and the "Levels of Fatigue" outlined within, anyone can learn the tools for determining which energy drink (IF ANY!) are right for his or her lifestyle and diet goals.

Energy Drink of the Month -- July 2015: Hiball Energy Coffee

Succeeding in the energy drink market can be both challenging and liberating: while it's challenging for a brand to overcome negative perceptions associated with energy drinks, there's freedom and possibility in developing a novel energy blend with a unique flavor and sweetness profile. However, in developing an energy drink that more closely resembles coffee than soda, there are a whole new set of challenges. People can be rather particular about how their coffee tastes, and a quick glance at a coffee flavor wheel demonstrates the multitude of different flavor characteristics available. How do you develop a product that pleases both energy drink consumers and coffee drinkers alike?

The Energy Drink of the Month for July 2015 is Hiball Energy coffee
Read the rest --> 

Open letter to Time regarding energy drink article in "The Answer Issue"

Greetings Ms Nancy Gibbs and Time Staff,
Normally, I find Time Magazine articles engaging and insightful but the article "Energy drinks have doctors worried—but business is booming" by Ms. Alexandra Sifferlin was severely disappointing.

As a food scientist who's studied energy drinks for over 10 years, Ms Sifferlin's article came across as yet another "all energy drinks are lethal" story. While the article was missing many crucial facts, there were three points in particular that should be part of the conversation.
READ MORE -->

Panera Know-No List — Part IV: Meet the Preservatives

From medieval salt preservation, to witch trials induced by ergot in moldy bread, to Twinkies that would reportedly survive a nuclear blast, food preservation has come a very long way.
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In May 2015, Panera published a list of ingredients that would be removed from their food. In the same month, other companies like General Mills and Nestle made similar announcements, and more will surely follow suit. The food industry is amidst a curious and wonderful revolution, but the saddest part about these announcements is the missed opportunity to celebrate the food science.

Announcing the removal ingredients from a product can attach an stigma to those ingredients, especially if the justification isn’t fully explored. James Cameron reportedly waited for cinema technology to advance before making Avatar, so why can’t food companies talk about how the swaps they’re promising weren’t technically feasible until now?

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In this post, we continue deconstructing Panera’s No No list. [For Part I, Overall Response, Part II, Sweeteners, and Part III, Color/Flavor Enhancers, see previous posts]. For each ingredient, you’ll find a brief explanation of its purpose, safety concerns if any, and whether a natural counterpart can perform as well or better. 

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San Andreas and the Food Science of Earthquake Kits

As a So Cal native, I've been preparing earthquake kits since 2nd grade. After watching the movie San Andreas, I was inspired to discuss the food science behind the best earthquake kit food.


Thank you for watching/liking/sharing!
What would YOU put in your earthquake kit? Feel free to share your comments below. 

Workout Wednesday Series: How to Learn Gymnastics Splits - easy - Beginner through Advanced

How to learn splits with easy, effective stretches (and yoga blocks). Whether you're a beginner or a retired gymnast who's lost your splits, these drills will help you get all the way down in front L/R and middle splits.

Thanks to my Patrons for making this video possible - become a patron at https://www.patreon.com/GreenEyedGuide

NOTE - The annotations I made (form notes, tips and comments) are not showing up for mobile devices (sorry!) so I've copied them as text below this video. Enjoy!



ANNOTATIONS:
[00:09] 1. Hip Flexor Lunge - This works the back leg of the split
[00:16] 2. Pike Lunge -- This works the front leg of the split
[00:31] Floating Hip Flexor Lunge - This is like Position 1, but a little closer to being splits than being a lunge. NOTE the straight line from back ankle to front knee.
[00:47] 4. Pike Lunge with Front Flex -- Like Position 2 but flexing the foot stretches the front hamstring even more
[01:05] 5. TIGHTEN and relax intervals (10 sec each) - Each time you tighten, lift off the floor. Each time you relax, sink lower into the split
[01:43] You should feel your splits getting lower and lower with each TIGHTEN/relax cycle
Do 3 cycles total
[02:51] Yoga blocks will be your BEST FRIENDS when you're learning splits...
[02:57] WHEN YOU'VE GOT YOUR SPLITS DOWN, TRY OVERSPLITS
[03:12] SAME TIGHTEN / RELAX CYCLES 3 x 10 sec each -- Lift and squeeze --> relax and sink!
[04:38] This is how you "REST" between splits stretching sets
[05:00] Now do this sequence on the LEFT side: *** I'm going to speed through it, but hold Position 1 - 4 for 15-30 sec each ***
[05:25] NOW WE WORK SIDE SPLITS
[05:28] Side Lunge 1 -- Works splits on the straight let
[05:50] Side Lunge 2 -- Kneeling one-legged side split (a little closer to the real thing)
[06:44] MIDDLE (straddle) SPLITS -- socks on a slippery floor are HIGHLY recommended
[07:36] Rest and Recover  with straddle-sit stretch and side-sweeps
[08:02] READY FOR ROUND 2 -- Already a little bit lower
[08:29] Your legs may feel stuck...so just crank them back together!
[08:42] How to bring feeling back to your legs in between split sets (also good splits simulations for BEGINNERS)
[08:59] READY FOR ROUND 3!
[09:15] Rocking back and forth helps stretch the muscles from different angles.
[09:45] Straddle-Through -- Another way to work your straddle splits
[11:26] DONE!!!