Top 10 Perks of Caffeine

1. Alertness

Even in relatively low doses of 250 milligrams, caffeine has been shown to stimulate alertness and improve mental performance1.

2. Mood

At 250 milligrams, some report an improved sense of well-being, happiness, energy, alertness and sociability2.

3. Concentration

Studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly3.

4. Performance

Some sources note that caffeine allows athletes to exercise for longer durations without hitting exhaustion. Although the mechanism is not yet known, caffeine affects the utilization of glycogen during workouts. Glycogen is the main fuel for muscles. Once depleted, exhaustion occurs. Caffeine decreases the use of glycogen stores during workouts up to 50 percent – allowing for longer workouts4.

5. Reduced Muscle Pain

Some researchers have found that caffeine may potentially stimulate the release of B-endorphins and hormones that depress the sensation of pain or discomfort5.

6. Faster Effects of Medication

Caffeine constricts blood vessels and helps the body absorb medications more quickly, which is why it is added to some pain medications.

7. Diabetes Prevention

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. Antioxidants

Antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and it is not neutralized, it can damage the DNA of the cell.

9. Disease Prevention

Caffeine keeps dopamine molecules active, preventing diseases like Parkinson’s and Alzheimer’s. 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. Asthma Relief

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.

With anything, there will always be a positive and negative side. Although caffeine has some benefits that you were unaware of, it also contributes to some of your daily health issues. Keep reading and you can decide weather caffeine is worth keeping in your diet or not…

Top 10 Problems with Caffeine

1. Cardiovascular Problems

Approximately 4 cups of coffee or a beverage with equivalent amounts of caffeine can raise blood pressure for many hours. The measured blood pressure levels are associated with increased risk of cardiovascular disease6.

2. Stress

Caffeine consumption in the early morning affects the body until bedtime, amplifying stress levels throughout the day. Caffeine increases stress hormones and elevates one’s perception of stress. Decreasing coffee and caffeinated beverages will help to lower often exaggerated stress-reactions7.

3. Emotional Disturbances

When more than 2g of caffeine enters the body, the heart becomes stimulated and blood vessels dilate. Shortly after, blood pressure increases, causing bronchial relaxation in the lungs and increased breathing. These physiological reactions tend to cause irritability, restlessness, insomnia, and agitation8.

4. Blood Sugar Swings

Type 2 diabetics should be aware that caffeine may potentially impair insulin’s action, causing a detectable rise in blood sugar levels. Approximately 2 to 2 ½ cups per day may cause this effect9.

5. Gastrointestinal Problems

Because it is a stimulant, caffeine can cause increased contractions of stomach muscles – possibly causing abdominal pain, diarrhea, and increased bowel movements. Those who have irritable bowel syndrome, Crohn’s disease, or colitis may want to be extra cautious before choosing caffeinated beverages10.

6. Nutritional Deficiencies

Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron, and trace minerals.

7. Male Health Problems

Research shows that men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine11.

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 caffeine12.

9. Aging

Caffeine tolerance may decrease with age. Production of DHEA, melatonin and other vital hormones decline with age. Caffeine helps to speed up this process. Caffeine also dehydrates the body, contributes to aging of the skin and kidneys, inhibits DNA repair and slows the ability of the liver to detoxify foreign toxins13.

10. Adrenal Exhaustion

Caffeine is a stimulant which binds to adenosine receptors in the brain. This leads to a range of complex reactions which causes an increase of stimulation at the adrenal glands. This can increase vulnerability to a variety of health disorders related to inflammation and fatigue14.

Dairy tends to spark some controversy. Some claim that pasteurized, low-fat dairy is healthy and should be consumed two to three times per day1, while others say that raw, full-fat dairy is a health food2. Some, however, insist on no dairy at all.

Below is an overview of some issues to consider when deciding whether or not dairy is right for you and, if so, which type. The health benefits and risks associated with dairy, as well as some ethical and environmental considerations.

Health Implications

Bone Health

Pro

* milk and other dairy products are high in calcium, magnesium, phosphorus, potassium, protein and vitamin D, which are essential for bone health

Con

* high levels of retinol (vitamin A) can weaken bones7

* dairy is not the best or only source of calcium – collards, boy choy, fortified soy milk, baked beans, and supplements with both calcium and vitamin D are also good choices

Vitamin D

Pro

* processed dairy in the US is fortified with 100 IU vitamin D per glass

* following the USDA recommendation, 3 glasses of fortified milk provides 300 IU of the recommended 800 IU+ per day9

Con

* processed US milk is fortified with vitamin D2, a form that the body does not utilize as well as D3

* dairy alone is not enough to meet daily vitamin D requirements

* dairy is not the best or only source of vitamin D – a 3.5 oz serving of wild salmon contains 360 IU vitamin D; canned tuna and sardines are also good food sources; sun exposure and supplements are great sources as well9

Chronic Disease

Pro

* dairy is high in protein and is therefore very satiating, which may help those trying to control their appetite for weight loss

* lactose, the sugar found in milk, is broken down slowly and does not promote high spikes in blood sugar, which may make it a suitable option for diabetics

* yogurt and kefir are excellent sources of “good” bacteria that have been shown to promote a healthy gut

Con

* consuming animal protein and dairy may promote prostate and ovarian cancer7

* reducing animal products can reverse other chronic diseases like heart disease and diabetes

* 30 to 50 million American adults are lactose intolerant; 95% of Asians, up to 80% of African Americans, Hispanics, and Ashkenazi Jews, and nearly 100% of American Indians are lactose intolerant10. Continued consumption of lactose in those who are intolerant and have symptoms of diarrhea or loose stools may suffer vitamin and mineral deficiencies or other long term health implications.

Ethical and Environmental Implications

Natural Diet

Many consider cow’s milk to be one of the most ideal foods nature provides, particularly when prepared in traditional ways, such as culturing. Others question the idea of drinking the milk of another species. Humans, like other mammals, produce milk for a specific purpose – to feed their own babies until the babies are ready to move on to solid foods. Milk from a cow is designed to make a newborn calf grow rapidly in only a few weeks, causing some to believe that it may not be the ideal food for human children or adults.

Animal Treatment

Some small farmers treat their cows humanely and allow a more natural relationship between mother cow and calf while still being able to collect milk for human consumption. However, large industrial milk factories often subject their cows to filthy living conditions. Animal mistreatment at factory farms is well documented. Some also question the ethics of impregnating a cow for milk production and taking away her calf shortly after birth (often for slaughter to sell veal) in order to maximize economic profits.

Sustainability

Animal agriculture is a major contributor to global warming and the pollution of our water and air. In addition, vast amounts of land, water and fuel are used for cattle feed, grazing and processing. Globally, agriculture accounts for 60% of nitrous oxide and 50% of methane emissions11. The dairy sector contributes 4% to the total greenhouse gases worldwide12. Some argue that we could feed many more people at lower cost if the land and resources were instead used to grow crops for human consumption. Others believe that in some cases the benefits outweigh the drawbacks, which may be able to be mitigated if the grazing land and animal waste is carefully managed. By researching companies, buying from small, local farms and choosing your suppliers carefully, you can help support the farms that are producing dairy more responsibly.

Hello everyone, it’s Nick Deck here again sharing a delicious Paleo recipe with you! If you are following a Paleo diet, you know that it somewhat restricts what you can indulge in, but it’s totally worth it to feel and look great (inside and out!) Luckily, all you need is a little creativity to replace your old favorites with Paleo-approved versions.

Let’s start with the burger bun…. Flour? Butter? Not so Paleo. Sweet Potato Noodles? Eggs? Definitely Paleo! Today, the recipe I want to share with you is A Salmon BKT (Bacon-Kale-Tomato) on a Sweet Potato Noodle Bun with Mashed Avocado-Cilantro Spread.

Now for the recipe. These buns are made of spiralized sweet potatoes bound together with eggs. Two ingredient sandwich buns, you can’t beat that! I grilled the salmon, but if you don’t have access to a grill, feel free to sauté, bake or steam it. Same goes for the onion and tomato, which I also grilled. Trying to keep low calorie? Make this an open-faced sandwich and only use one bun on the bottom

Hopefully this recipe inspires you to get creative you healthy food and try some fun recipes yourself!

Salmon BLT & Avocado in a Sweet Potato Noodle Bun

1. Place a large skillet over medium heat and add in ½ tbsp of the olive oil. Place in the sweet potato noodles and season with garlic powder, salt and pepper. Cook for about 5-7 minutes or until noodles have softened. The noodles will turn bright orange when they are cooked.
2. Place the noodles in a bowl and crack over the eggs. Stir to combine thoroughly and coat all of the noodles.
3. Take out two 6” ramekins. Place in enough noodles to pack the ramekin half-way full.
4. Place a piece of wax paper over the ramekins and push in to cover the noodles. Place a can of something (tomatoes, beans, etc) and press firmly down onto the noodles. Place the two ramekins in the refrigerator for at least 15-20 minutes.
5. While the noodles are chilling, cook your bacon. Place a large skillet over medium heat and place in your piece of bacon. Cook until to your desired crispiness and set aside, placing it on top of a plate lined with paper towels.
6. Make the avocado-cilantro mash. Place in the avocado and cilantro into a bowl and mash thoroughly until no chunks of avocado are left. Set aside.
7. Once the noodles are done cooling, remove the can and paper. Place a large skillet over medium-low heat and add in the last of the olive oil. Very carefully, over the skillet, turn the ramekin over and tap the bottom with one hand until the noodles come out. Cook (without moving) the noodle bun for about 3-4 minutes and then flip over and cook an additional 2-3 minutes or until all noodles are compact. There will be a slight char on both sides.
8. While the bun is cooking, season your salmon with the lime, salt and pepper. Place the salmon on the grill (I use a George Forman). Cook for about 4-5 minutes or until it is no longer pink in the center. Set aside when done.
9. Once the salmon is done, place your onion on the grill and cook for about 2 minutes. After 1 minute, place on your tomato slice and cook for 1 minute. While the tomato is cooking, assemble your sandwich.
10. Place one bun on the bottom, top with the onion. Then, place on the piece of salmon. Then, the tomato. Then, the bacon. Then, the kale. Finally, spread the avocado mash on the bottom of the top bun and place it on top of the bacon. Secure with a toothpick before eating.
11. Enjoy!

Thank you for reading! If you have questions about your diet or how I can help you achieve your health goals, please call me! I am offering the first HAPPY HEALTH SESSION FOR FREE!!! (858)405-2551

http://www.inspiralized.com/?s=sweet+potato+noodle+bun

This may be something that you already know, but nearly all processed food and beverages have sugar added to them. Eating cookies or candy as a snack or dessert after every dinner has become the “norm” in America. We get so use to consuming large amounts of sugar on a daily basis, that our bodies begin to crave it regularly. This is considered a sugar addiction! I have developed 10 easy steps to help you overcome the need for sugar. These steps will help you say “goodbye” to sugar and “hello” to HAPPY HEALTH!

1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, and may cause sugar cravings to become more frequent.

2. Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

3. Eat sweet vegetables and fruit. They are naturally sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

4. Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia and barley malt.

5. Get physically active. Start with simple activities like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boosts energy, and reduces tension which will eliminate the need to self-medicate with sugar!

6. Get more sleep, rest and relaxation. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind. If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is: sugar.

7. Evaluate the amount of animal food you eat. According to yin/yang principles of eating (such as in Macrobiotics and TCM), eating too much animal food (yang) can lead to cravings for sweets (yin). Imbalances can also occur with too little animal protein (for some individuals). Through experimentation and intuition, you can find which foods create balance for you as an individual.

8. Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.

9. Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

10. Slow down and find sweetness in non-food ways! Every craving is not a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. When life becomes sweet enough itself, no additives are needed!

I am a Health Coach and here to help you accomplish your health goals, whatever they may be. If you have questions about this blog post, or about any health related topics (weight loss, disease, anxiety, learning disabilities, etc..) please call me! (858)405-2551 or email me at [email protected]