Caffeine increases heart rate, elevates blood pressure and can contribute to the development of heart disease. Drinking both decaf and regular coffee may increase cholesterol and homocysteine, the biochemical that science has linked to increased risk for heart attack. Caffeine is also linked to coronary vasospasms. Coronary vasospasms cause 20% of all fatal heart attacks that kill otherwise perfectly healthy people.
2. Stress
Caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability, muscular tension and pain, indigestion, insomnia and decreased immunity. Increased levels of stress can keep you from making healthy responses to normal daily stress.
3. Emotional Disturbances
Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally important are depression and attention disorders. Depression may occur as part of the letdown after the stimulant effects of caffeine wear off. It may also appear during the recovery period after quitting caffeine while the brain’s chemistry is readjusted. Rather than increasing mental activity, caffeine actually decreases blood flow to the brain by as much as 30% and negatively affects memory and mental performance.
4. Blood Sugar Swings
Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain since insulin’s message to the body is to store excess sugar as fat.
5. Gastrointestinal Problems
Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the secretion of hydrochloric acid, which leads to an increased risk for ulcers. Coffee, including decaf, reduces pressure on the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the esophagus, which can lead to heartburn and gastro-esophageal reflux disease.
6. Nutritional Deficiencies
Caffeine inhibits the absorption of some nutrients in addition to causing the urinary excretion of calcium, magnesium, potassium, iron, trace minerals and all essential elements necessary for good health.
7. Male Health Problems
Milton Krisiloff, MD, has found that in the majority of cases, men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine.
8. Female Health Problems
Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine.
9. Aging
Many people find that in their 40s, they can no longer tolerate the same level of caffeine consumption they could in their 20s and 30s. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up that process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit DNA repair and slow the ability of the liver to detoxify foreign toxins.
10. Adrenal Exhaustion
Caffeine consumption leads to eventual adrenal exhaustion, which can leave you vulnerable to a variety of health disorders related to inflammation and fatigue.
1. Alertness
Even in relatively low doses of 100 milligrams (the amount in about 8 ounces of ordinary brewed coffee), caffeine makes people more alert.
2. Mood
At 200 milligrams people report an improved sense of well-being, happiness, energy, alertness and sociability.
3. Concentration
Studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly.
4. Performance
Research shows if 3-9 milligrams of caffeine per kilogram of body weight is consumed one hour prior to exercise it increases endurance.
5. Reduce muscle pain
Stanley Segall, Ph.D., has found that caffeine might stimulate the release of B-endorphins and hormones that depress the sensation of pain or discomfort.
6. Treat headaches and increases effects of medications
Caffeine constricts blood vessels and helps the body absorb medications more quickly, which is why it is added to some pain medications.
7. Prevent diabetes
Coffee contains minerals and antioxidants which help prevent diabetes. Frank Hu, M.D., one of the authors of The Harvard Study, theorizes it may be because caffeine stimulates muscles to burn fat and sugar more efficiently.
8. Increase your antioxidants intake
Antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and nothing is done, it can damage the DNA of the cell.
9. Dodge diseases
Caffeine keeps the dopamine molecules active, preventing diseases like Parkinson’s and Alzheimer’s disease. Harvard researchers have found that men who drink four cups of caffeinated coffee a day are half as likely to develop Parkinson’s disease as those who refrain from consuming caffeinated beverages.
10. Bring relief to asthma
Drinking a moderate amount of caffeine can be therapeutic for people with asthma. Caffeine in the form of coffee may be used to prevent an asthma attack in emergency cases, but is not intended to replace medication.
Let’s be real, New Year’s resolutions are more like suggestions. Did you know only 8% of people stick to them? This is YOUR challenge. Select a category, choose a goal and away you go!
Make a habit, shake a habit, have some fun, share what works with others, win some cool prizes, stay accountable and get support from a certified nutrition and fitness coach.
$100 registration fee includes:
Possible categories are:
**Have another category in mind? I’d be happy to discuss it with you.
PLEASE REGISTER BY JANUARY 8TH
To register or for more info: email heidi@healthybyheidi.com. Once you register you will receive a link for payment, your Jumpstart Nutrition Guide and information on how to get started.
**Already starting a program like Weight Watchers, meal delivery or a cleanse? Perfect! Use those tools to help you reach your goal during this 30 day challenge.
HEALTHY TIPS:
The best guard against colds or the flu is to keep your immune system healthy. Here are some tips to help boost your immune system:
Wash your hands frequently. Use regular soap and water and rub hands vigorously for several seconds. Limit antibacterial gel use for when you don’t have easy access to soap and water.
Eat colorful fruits and vegetables. Eat these foods raw or lightly steamed; don’t overcook or boil them. You don’t want to zap their nutrients. Most colorful foods are high in antioxidants which help fight off colds, flu and other infections.
Take a daily probiotic. Over 80% of the immune system is in our gut. Probiotics keep the gut healthy and happy. Look for one that is: refrigerated, multi-strain and over a billion per capsule.
Drink green tea daily. High in antioxidants and good for natural energy.
Add a packet of Emergen-C powder to your water bottle daily. These packets contain a large dose of vitamin C and come in various flavors.
Make sure to get 7-8 hours of sleep nightly, even more when you are feeling run down. Your body repairs and recovers while you sleep.
Attempt to keep your stress level down. Take a walk, listen to music or simply breathe deeply for 2 minutes. Stress has a damaging effect on the immune system.
Listen to your body. If you feel “off” or run down, take it easy. It takes extra energy for our bodies to fight off illness and to heal.
Consider herbal or homeopathic remedies. You can find these at Whole Foods, Pharmaca or health food stores. Keep something on hand and at the first sign of imbalance, take a natural “immune boosting” supplement such as “Defense Plus” by NutriBiotic. If you already have a bug, try Oil of Oregano capsules, Umcka or another elderberry based remedy.
FUN FACT: Most people think of salmon as a great source of omega-3s, but salmon themselves don’t actually produce omega-3. They get it from what they eat, which includes smaller oily feeder fish that eat omega-3-rich algae. Algae, not salmon, is the original source of omega-3s.
DID YOU KNOW…..
Lack of water is the #1 trigger of daytime fatigue.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or reading.
Thirst and hunger signals are almost the same. Grab a glass of water instead of a snack.
One glass of water shut down midnight hunger pangs for almost 100% of the dieters followed in a recent study.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
Drinking a minimum of 5 glasses of water daily decreases the risk of colon cancer by 45% and bladder cancer by 50%.
Are you drinking the correct amount of water?
As a guideline aim for half your body weight in ounces of water daily. More if you are physically active.
VERY BLUEBERRY BOWL
Ingredients
• 2 cups blueberries
• 1 cup almond milk, unsweetened
• 1 1/2 cup oats, soaked overnight
• 1 tsp vanilla extract
• 1 banana (optional)
• Maple syrup or honey, to taste
• Toppings of your choice: goji berries, flaked almonds, hemp seeds, chia seeds, sunflower seeds, toasted coconut, etc.
Method
Blend all ingredients for the smoothie in your blender or food processor until smooth. Pour into a bowl, add your favorite toppings and enjoy!
GREEN POWER BOWL
Ingredients
• 1 sliced banana, preferably frozen
• 1/2 avocado
• 1/2 cup frozen blueberries
• 1/3 cup almond milk (or milk of your choice)
• 1-2 handfuls spinach
• 1-2 handfuls kale
• Optional: add 1 tsp of Spirulina
Suggested Toppings
• Granola
• Goji berries
• Cacao nibs
• Bee pollen
• Drizzled almond butter
• Sliced banana/strawberries
• Frozen Fruit
• Chia seeds
• Hemp seeds
• Mixed seeds
Method
Blend all ingredients for the smoothie in your blender or food processor until smooth. Pour into a bowl, add your favorite toppings and enjoy!
FUN CRUNCH BOWL
Ingredients
• 1 cup chopped kale or baby spinach
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk (or milk of your choice)
• 1½ cups frozen mixed berries
• ½ frozen banana (you can use a regular banana and add some ice)
• 1-2 teaspoons agave
Suggested Toppings
• ½ banana, sliced
• ¼ cup blueberries
• 2-3 strawberries, sliced
• 1 teaspoon chia seeds
• 2 tablespoons chopped almonds
• 2 tablespoons unsweetened coconut shavings, raw or toasted
• ¼ cup granola of your choice
Method
1 Place the kale or spinach, chia seeds, and milk in a blender or food processor and puree until smooth
2 Add the frozen mixed berries, banana, and agave to the blender. Puree until relatively smooth.
3 Pour into a bowl, add your favorite toppings and enjoy!
*Recipes adapted from http://www.greatist.com
FUN ADDITIONS TO DRINKING WATER:
• Lime
• Lemon
• Orange
• Cucumber slices
• Mint leaves
• Basil leaves
• Strawberries
• Pineapple
• Blueberries
• Grated fresh ginger
• Stevia – Natural sweetener. Liquid form is best for cold water.
• Chia seeds – Good source of omega 3’s. Contain fiber, which help you stay full. No taste. Leave in your water for 5 minutes before drinking.
COMBINATIONS ALONE OR WITH A FEW DROPS OF STEVIA (for added sweetness):
• Lemon + cucumber
• Lemon + cucumber + basil
• Lime + cucumber + basil
• Cucumber + mint
• Blueberry + mint
• Strawberry + mint
• Strawberry + lime
• Strawberry + lime + mint
SPECIALTY COMBOS:
• Lemon + stevia + water = lemonade
• Lime + stevia + water = limeade
• Mint + lime + stevia + water = mojito
• Lemon + stevia + chia = chia lemonade
• Lime + stevia + chia = chia limeade
Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. Statistics currently show that up to 40% of the U.S. population is vitamin D deficient. Many people are aware that vitamin D is critical for strong, healthy bones but what’s often overlooked is its importance for immune support. Vitamin D deficiency has been associated with conditions including Alzheimer’s disease, allergies, autoimmune disorders, cancers of the colon, breast, skin and prostate, depression, type 1 and 2 diabetes, heart disease, hypertension, infertility, obesity and osteoporosis.
Our bodies make vitamin D naturally when exposed to ultraviolet rays from sunlight. Vitamin D is also found in cod liver oil, salmon, mackerel, sardines, vitamin D fortified milk and orange juice and in the yolk of whole eggs. The issue with dietary vitamin D is you would have to drink 10 cups of fortified milk or orange juice daily, or eat salmon, sardines and mackerel 3 – 5 times a week in order to get the minimum requirements of vitamin D. Vegetarians and vegans should pay special attention to their vitamin D levels since it is only found in animal products. While foods and supplements are options, it seems the most efficient way to meet your vitamin D quota is through natural sunlight exposure.
Over the past several years due to increased awareness about the sun contributing to skin cancer, more people are using sunscreen on a regular basis. While sunscreen is extremely important for skin protection, using one with just SPF 8 reduces your ability to make vitamin D by more than 95%. This doesn’t mean you should avoid sunscreen, it means your body needs short periods of exposure to the sun without it. If you merely expose 6- 10% percent of your body, 3 – 5 times a week, that’s all you need for proper vitamin D synthesis. The basic recommendation is to go outside for 5 -10 minutes, enjoy the sun, make vitamin D and then put your sunscreen on. The darker your skin, the more sunlight is needed to activate vitamin D synthesis. For prolonged sun exposure apply a natural, chemical-free, SPF 15 + sunscreen (you can find these in health foods stores). While it is impossible to generate too much vitamin D from sunlight exposure, it is important not to over supplement; therefore a simple blood test to determine your current level of vitamin D is recommended.
Why are we so tired to begin with? For most of us the reasons are: long work hours, lack of sleep, poor nutrition or too much stress. So what can we do about it? The following are 6 suggestions for natural energy boosts. Try to incorporate some of these into your daily regimen and lighten up on the caffeine.
Eat breakfast. Most people report better energy and mood throughout the day after eating a balanced breakfast. Combine protein and complex carbohydrates. Examples are: eggs with whole grain toast, oatmeal cooked in milk or a fruit smoothie with added yogurt or protein powder.
Eat frequent and balanced meals. Aim for meals every 3 – 4 hours with a snack in between if you have a long gap. Balance protein, carbohydrates and fat. Lean meats (protein) contain an amino acid which can boost brain chemicals that help you feel more alert and focused. Complex carbohydrates (whole grains, brown rice, beans, vegetables and whole fruits) fuel your brain, are the body’s quickest fuel source and raise serotonin levels – the “feel good” chemicals. Healthy fats such as seeds, nuts and avocado help prolong the emptying time of your stomach and keep you feeling full longer. Eating timely, balanced meals throughout the day will keep your blood sugars and energy stable.
Exercise. Even a 15 minute walk can boost your mood and energize you. Get moving outside when possible. The fresh air and sunshine will give you an extra kick. Increase your water consumption before and during a workout for added energy.
Drink more water. Mild dehydration can slow metabolism and sap your energy. Aim for half your body weight in ounces of water. Clear urine is also a good indication of adequate water intake. Due to their high water content fruits and vegetables are another way to increase daily water intake.
Avoid sweets. Sugar causes your blood sugar to spike and plummet, which can make you feel tired and moody.
Get adequate sleep. Your body repairs while you sleep. Adults should aim for 7 – 8 hours nightly. If you can’t achieve this then try to stay on a regular sleep schedule. Alcohol and sugar can interfere with sleep patterns. Electronic devices such as phones, computers and TVs stimulate the brain and make it difficult to wind down before bed. Turn off all devices at least 30 minutes before you go to sleep.
HEALTHY BY HEIDI • NUTRITION AND FITNESS SERVICES 