Is it caffeine season again?


When Starbucks rolls out their seasonal drinks, not only do I know that it’s the holiday season, but exams are in the here and now. Over and over again, I hear people around me say, “I’ve probably had too much coffee today, but…”

Admittedly, I only go to Starbucks for the occasional tea latte. But as for as I’m concerned, coffee and caffeine are essentials to get many students through another couple hours of studying.

The line-ups at the coffee shops aren’t getting any shorter, but it is important for you to know what’s in a cup since caffeine can cause side effects of insomnia, nervousness, irritability, and headaches. Health Canada currently recommends a maximum of 400 mg of caffeine per day for adults (a maximum of 300 mg is suggested for women who plan on getting pregnant, are pregnant or are breastfeeding). To put that into perspective, a Starbucks tall (12 oz) regular drip coffee has an average of 240 mg of caffeine. Two of these would already put you over the limit. Next time you’re in line at your favourite coffee shop, maybe do a double take as to how much you need that cup of coffee.

And for the sake of knowing, here are some averages for coffee, tea, and cola:


Serving Size
(unless otherwise stated)

Milligrams of Caffeine
(approximate values)





8 237(1cup) 135

Roasted and ground, filter drip

8 237 179

Roasted and ground, decaffeinated

8 237 3


8 237 76 – 106

Instant decaffeinated

8 237 5


Average blend

8 237 43


8 237 30

Decaffeinated tea

8 237 0


Cola beverage, regular

12 355(1 can) 36 – 46

Cola beverage, diet

12 355

39 – 50

Your Procrastination Go-to


Procrastination… It was never so bad until I discovered the world of Facebook.  I’m constantly looking out for friend requests & checking everyone’s status updates. I know I’m not alone,  since Internet use for nonacademic purposes (including online gaming) was touted one of the top 3 reasons for academic difficulty among UBC students (2008 National College Health Assessment Survey – let me know if you want to know more).

Procrastination is not an easy thing to overcome, but LEAP has a really good Procrastination Toolkit. You might as well make good use of the time you’re procrastinating, so you can BETTER use your time when the temptation of procrastination calls again.

In an effort to maximize MY time before and during exams, I’m putting myself on a low-Facebook diet. I’m challenging myself to only log on to my Facebook account once a day for the next three weeks (for a maximum of 30 minutess). Maybe I’ll eventually build up the courage to inactivate my account. Maybe…

I’ll keep you posted with any of my Facebook withdrawal symptoms, and in the meantime, I want to know what your procrastination go-to is, and what’ll you do about it?

Coming down with the flu? Do you know what to do?

Responsibility and prevention at UBC


The University of British Columbia is dedicated to reducing the potential impact of an influenza pandemic. And we need your help!

As a UBC student, it is your responsibility to help minimize the spread of influenza-like illness (ILI) on campus and in the wider community. How can you do this? It’s simple: If you feel influenza-like illness symptoms coming on:

  • stay home from school
  • avoid public places
  • get some rest

How will we help? The University of British Columbia does not require a doctor’s note for absences due to ILI. Instead, please declare your absence due to ILI on the Student Service Centre.

Declaring your absence due to influenza-like illness

Once you have declared your absence due to ILI on the Student Service Centre, all of your professors, as well as your department and faculty, will be notified. This will help you focus your time on resting up and feeling healthy again.

When you’ve recovered, you simply declare your return on the Student Service Centre. Your professors will be notified to expect you back in class.

Feel the flu coming on?

To find out more about the declaration process or to check your symptoms, visit the Health & Wellness web page on influenza-like illness.