Coffee and Caffeine

About 90% of adults consume caffeine daily (from any source including soda,tea, and food).  This begs the question, what would the world really be like if people did not get their caffeine? - yikes!!  Coffee smells and tastes delicious and gives us the boost we need but make no mistake that caffeine is a psychoactive drug.  Some of the information I found was interesting but much of the information stills leaves a big question mark.

According to the Mayo Clinic, coffee was long blamed for many ills.  As with many things, the medical community has changed their perspective on this topic.  It states that for healthy individuals there is no increased risk of cancer or heart disease as once suspected.  In fact, newer studies have shown the reduction in Parkinson's disease, type 2 diabetes, and liver cancer.  Coffee is also high in antioxidants.  As with most things, everything in moderation is suggested.

That brings us to the second point.  What is moderation?  That may depend on the person from a couple of perspectives.  According to MedicineNet, here is the breakdown of caffeine consumption:
Low to moderate consumption is 130-300 mg, Moderate consumption is 200-300mg, High doses is above 400 mg, and heavy consumption is considered 6,000 mg.  Plain brewed coffee is about 135 mg, 1 oz espresso 40 mg, Tea (avg) 53 mg, and Soda 35-45mg (avg).  The other point I found interesting is that decaf coffee actually has caffeine due to the process to make it decaffeinated.  I knew this from being pregnant but never saw any of the numbers.  Decaf can have anywhere from 5 mg - 32 mg depending on the brand that was tested.  Also, remember that chocolate, chocolate candies, cookies, ice cream, and even some OTC drugs contain caffeine when figuring your daily consumption.  You can look at MedicineNet.com for more specifics on different products including energy drinks.

Coffee, How bad is it?

I  have been wondering lately how bad is it to drink coffee.  I drink a lot of coffee everyday and I am going to start doing some research regarding the effects of coffee.  The reason I started thinking about this topic, is that I read about coffee being a crop that was loaded with pesticides.  This made me think about buying organic beans but I still love Caribou, so now I buy both.  I realize that I write a lot about food but what about the stuff we drink; some of these can be just as bad for our health.  Stay tuned for my initial findings on this topic.

Common Spice, Curcumin Cure

I found this article about curcumin, the key chemical component of the spice turmeric, to be very interesting.  Not only are doctors using this to repair damage of stroke victims, it can cut your risk of common cancers prevalent in the US.  In fact, in India cancer rates are 10 times lower for breast, lung, colon, and prostate cancer.  Most interestingly, prostate cancer in men is very rare and they are attributing this to the amount of turmeric consumed regularly.  Branch out and start eating more Indian and Thai dishes that contain turmeric.  If you buy this spice for home use, it is best to buy a high quality organic spice so you know you are getting the full benefit.

http://articles.mercola.com/sites/articles/archive/2011/03/02/common-spice-protects-and-rebuild-brain-cells-after-stroke.aspx

There is also a bit more about vitamin D in this article.  In fact, being deficient can actually double your risk of having a stroke.  80% of strokes are preventable and therefore within your control; don't ignore your health.  I truly believe prevention is the best medicine.  Get to know your own body and start slowly to implement healthy habits including getting your vitamin D levels checked.  Hopefully, taking control now will keep you out of the doctor's office late with something more serious.

Vitamin D3

Supplements had never been a part of my daily routine until recently.  I refused to accept the fact that feeling lethargic and run down all the time was simply what happens when you get older and are always busy.  I started doing a lot of reading on vitamins and minerals that are essential to your overall health.  I was amazed at the information I found about Vitamin D3.  If you don't take anything else daily consider this supplement.

Check out the following article to see all the amazing benefits. 
http://articles.mercola.com/sites/articles/archive/2008/12/27/important-vitamin-d-update.aspx

Check out this video lecture for in-depth info:

http://articles.mercola.com/sites/articles/archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusion-on-this-vital-nutrient.aspx

I decided to take Dr. Mercola's advice so I wasn't guessing at the amount of D3 to take.  In January, I went to a doctor and had a simple blood test done to determine any deficiencies of vital nutrients since I had not done this in years.  All my levels were good except my Vitamin D level was low as I had suspected.  I was at 29 ng/ml.  As you can see in the first article, my levels should be 50-70 ng/ml for optimal health.  My doctor increased my intake from 1,000 iu per day to 5,000 iu per day.  You do need to get your blood tested periodically to make sure you are not overdosing and/or are taking the correct dosage.  The other great thing is this supplement is inexpensive and you can get them anywhere (just make sure it's Vitamin D3 not D2).

I felt that my immune system was operating poorly and I was sick all winter, every winter.  This winter I have been taking D3 and Vitamin C and have yet to get a cold or flu.  I have definitely fought off about 4 colds by mega dosing (about 1,000 mg of Vitamin C a day) plus an extra 2,000 iu of Vitamin D.  Not to say this is the answer or the answer for everyone, however, for me it is part of the combination along with diet and exercise that has made me healthier.  I feel more energetic and happier (it seems that all the little ailments are gone and my body systems work better).

I hope you give this topic some time and thought!

Whole Wheat Honey Pizza Crust

Ingredients

• 1 (.25 ounce) package active dry yeast
• 1 cup warm water, 110F (if water is too warm or cold it won't work properly)
• 2 cups whole wheat flour
• 1/4 cup wheat germ
• 1 teaspoon salt
• 1 tablespoon honey

Directions

1. Preheat oven to 450 degrees F.
2. In a small bowl, dissolve yeast in warm water. Add honey and stir. Let stand until creamy, about 10 minutes.
3. In a large bowl combine flour, wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Take out of bowl and knead about 10 times until it is well combined.  Make a ball and place back in the bowl.  Cover and set in a warm place to rise for a few minutes (as recipe was written). The dough will be softer if you let rise for 20-25 minutes.
4. Roll dough on a floured surface.  Sprinkle top with flour and roll out.  Transfer to a pizza pan or stone and poke holes all over the crust. Can brush edges with oil to give it a sheen and crisp easier.  Sprinkle with dried basil or oregano, if desired.
5. Par bake in preheated oven for 7 minutes.  Remove and top as desired.  Cook for another 7-10 minutes, or until desired crispiness is achieved.

Nutritional Information

Amount Per Serving  Calories: 83 | Total Fat: 0.6g | Cholesterol: 0mg

Organic on a budget

I have kicked around the idea of going organic but I always had the idea that it was too expensive and I would not be able to have normal foods.  Not only can you have your comfort foods but you can make them healthier and tastier.  The more I research, the more I know ORGANIC is the way for me!  All the nutrients food has to offer without the chemicals.  Mainly the long term health benefits by eating clean, minimally processed, local foods.


My husband and I joined Lakewinds Co-op several years back but never stuck to a truly healthy diet until the fall of 2010.  I decided, after much reading and research, that food is just as important as anything else you put in your body.  I also wanted to make sure we were setting a good example for our daughter as she started eating solid foods.

My goal for 2011 is to see if I can spend only $125.00 each week on organic groceries for my family of three.  So far it has been working out.  Some ways of accomplishing this budget start with cleaning out your fridge, freezer, and pantry.  Most of us overbuy and waste a lot of food so making a budget really makes you think about each choice (not to mention organic/natural food are more expensive-sticker shock quickly sets in). 

After our vacation in Grand Cayman, where food was 25% more expensive, it got us to thinking how good we really have it in the States.  There is also a myth that it costs more to eat healthy but that is just not true.  Once you put down the boxes and processed foods, you really can eat healthy AND ORGANIC on a budget.  It really comes down to being a little organized and a little less lazy (at least in my case!).

Here is how much I spend in each category:  Dairy $30, Meat $25, Produce $25, Dry goods/snacks $30, Misc $15

Some strategies we have implemented to be healthier include:
1.  Cutting down the amount of dairy we eat (buy organic and RAW where possible)
2.  Lean proteins such as chicken,fish, turkey (natural, no-antibiotics/hormones)
3.  More fruits and veggies (shoot for 4 different veggies, 3 fruits each week); get at least one leafy green vegetable as well as a head of lettuce for lunch or light meals
4.  More beans and legumes (there are so many health benefits including dietary fiber, protein, and a source of many vital nutrients); it is easy to mix these in with rice or sprinkle on any salad
5.  Making more homemade - I make my own wheat bread, hummus, sauces,etc.  Anything that would normally cost a  lot and have tons of unwanted ingredients and preservatives
6.  Eliminating sugars and refined sugars - we don't drink soda or eat much white flour; grains should be "whole" wheat, oats, etc.  I do make the occasional cookie or baked good.
7.  Find healthier snacks- veggies, fruits, hummus dip, nuts/seeds, popcorn instead of chips & cookies
8.  Eat appropriate portion sizes with smaller meals and snacks spread throughout the day

New Year, New You

Welcome to my blog!  A new year is upon us so I felt inspired to start something new as well.  I have designed a site where people can come to look up ways to make their life healthier and "greener" if you will.  These are things that I have been doing for years and really work well for my family, health, and budget.

As my daughter grows, I am constantly trying to keep on top of nutrition and keep all the bad chemicals out of her body (and ours too!).  My focus this year will be on healthy, organic cooking that is easy for a busy family.

My other great passion is yoga.  I will tell anybody that will listen-if your life is out of balance you need to practice yoga.  It has made such a profound difference in my life physically, mentally, and spiritually.  I made a real commitment to get back to a daily yoga practice in October 2010.  It really has been the catalyst for all my other health improvements.  This is due to my mentor, Camey Martinez, who inspired me from the beginning 5 years ago.  I also give great credit to Karen Kinnard the owner of Yoga Prairie where I now practice.  Her wonderful studio has it all including the best instructors and intimate atmosphere.

I hope everyone checks in with me  as I post new recipes and healthy tips each week.

Namaste

(The gesture Namaste represents the belief that there is a Divine spark within each of us that is located in the heart chakra. The gesture is an acknowledgment of the soul in one by the soul in another. "Nama" means bow, "as" means I, and "te" means you. Therefore, Namaste literally means "bow me you" or "I bow to you.")


Paula Leen