How To Curb The Caffeine

I love Twitter if you use it come and join my followers @debbiehuxton there is lots of banter and solid, quick interaction that takes place daily. Today I am not writing about social media. This blogpost is prompted from a tweet I sent out about caffeine in response to some banter I was having with my 4Networking friends. This morning I have a DM (direct message) that came through to me privately asking me about caffiene and safe levels to drink.

"Hi Debbie, YTDy, you've tweeted not to totally cut out caffeine. How much do you suggest is OK and in what form ? Thanks, Aliz"

I have to be honest and say my biggest nutritional vice, not bigger than chocolate, but more than bread or great cheese, is a good mug not cup of great black coffee. I enjoy sipping a good cup of coffee, I love the smell of it, especially ground beans, any coffee shop is heaven for me. Something quite soothing and homely about the aromatic, pungent smells I find very comforting.  I also appreciate the slight edge of brain-boosting energy that it gives me during the day. I don't drink it first thing in the morning to wake me up. I love my adrenal glands and would not subject them to such harsh treatment. I have my first cup towards midday and don't drink it after 6pm as I like to SLEEP. When  I was nursing coffee kept me awake during night shifts, but on my days off I was like a zombie.  I generally make the right choices when it comes to health and fitness: regular exercise, frequent small meals and snacks of energy-rich whole grains, lean proteins and healthy fats, along with a daily supplement regime of Chlorella, Wheatgrass and Spirulina and Omega 3,6, & 9 and plenty of water.

So for me, now I have left nursing and those horrendous adrenaline, caffeine fuelled night shifts behind. 

I have more energy as I drink less coffee mainly decaff (although this has chemicals in it),I don't drink tea, but we have decaff bags at home. I only drink organic herbal tea and never touch energy drinks and any lack of energy for me now is more about a lack of sleep. Even after juggling family and friends with my business, there's just so much that I want to do! In my busy schedule and so much to do with the launch of my new business, sleep is often the first thing to go. To counter feelings of sluggishness, I go for a walk or meditate now and if I am tired I sleep if I can. Many people I know still use caffeine as there pick me up.  Caffeine is reported to be one of the most widely used drugs, with an estimated 80 percent to 90 percent of North American adults consuming caffeinated beverages every day and we in the UK are not far behind this.

Fortunately, as I said in my tweet a little caffeine isn't so bad.

- There is no link between caffeine intake and an increased risk of osteoporosis or heart disease, though unfiltered coffee think espresso or French-pressed might increase cholesterol and triglyceride levels. There is something to think about. And the American Cancer Society reports that there is no evidence caffeine raises the risk of breast cancer or other types of cancer.

- As far as pregnancy is concerned even pregnant women don't have to forgo their caffeinated beverage of personal choice. The American College of Obstetricians and Gynaecologists and they know there stuff state that expectant mothers can safely have up to 200 mg of caffeine daily (about two small cups of coffee, depending on the strength of the brew) without increasing the risk of miscarriage or early birth.

- There are actually some benefits to moderate caffeine consumption. The most immediately noticeable is an increased sense of alertness. Additionally, coffee is linked to the prevention of several diseases, including type 2 diabetes, Parkinson's disease and liver disease.So it is not all bad.

Caffeine has also been studied extensively for its impact on weight loss. 

Many diet pills contain some form of caffeine, which functions as an appetite suppressant and provides a slight boost in metabolism. Now don't think that drinking copious amounts of caffeinated drinks or taking supplements will help you lose weight quickly. It won't!

Many studies show that, at best, regular caffeine consumption might raise your metabolism by 4 percent to 5 percent. For the average a woman weighing 150-pounds, this is a difference of 75 calories daily less than what's in a standard slice of bread. During the course of an entire year, trimming an extra 75 calories every day can mean the difference of about 8 pounds. Look at that math, so if you take 150 calories off a day that's a stone in a year and you haven't starved and given up all the things you love. That could just be on going for a 40 min walk everyday and not adding in any extra to what you are already consuming, weight loss IS that simple it's just that it has been complicated by too many people trying to make a quick buck, appealing to our lazy, image obsessed nature. We even add caffeine to creams and potions promising to dissolve cellulite overnight or after several uses. I can't say if these work or not as I have never used them.

I digress let's get back to caffeine consumption.

Caffeine is also well-documented as a performance enhancer, particularly for endurance athletes. It might help our bodies use fat for energy more effectively during exercise, thus sparing our carbohydrate stores and delaying fatigue. It might also benefit performance in short bouts of high-intensity exercise, such as sprints or strength training. One theory is that as a central nervous system stimulant, caffeine buffers our perception of pain and perceived exertion, allowing us to work harder. And contrary to popular belief, caffeine won't leave you dehydrated at least not if consumed in the amount normally found in standard servings of coffee, tea or soft drinks. Large quantities might cause a short-lived increase in urine output in individuals not accustomed to consuming caffeine, but a tolerance develops over time to minimize the diuretic effects.

Now don't be fooled so far it's not all good news.

We know that too much caffeine can leave us feeling restless and irritable and can interfere with sleep. And we can become dependent on it, becoming foggy or getting headaches without our usual fix. While caffeine doesn't seem to have a long-term impact on high blood pressure (hypertension), it can cause a brief increase in blood pressure, raising systolic and diastolic pressure each by about three to 15 points. To find out whether caffeine is raising your numbers, check your blood pressure before consuming caffeine, then again about 30 minutes after caffeine intake. I know it raises mine and if I have more than two cups a day I get palpitations.

In conclusion a moderate intake of caffeine is OK a for the majority of the population

With most health organisations defining "moderate" as not more than 200 to 300 milligrams per day. You may, however, want to talk with your GP to determine what's best for you, based on your current health and medication.

If you decide that you need to curb your caffeine intake, a few tips can make the transition easier.

I don't drink coffee daily mainly at the weekend and its only 2 cups a day. Yesterday I had 2 delicious cups at our dear friends Paul and Karens. As I write this on a Sunday morning I have had none and after writing this actually don't fancy any for now! When I reduced my intake I did suffer headaches and felt like I had flu for 3 days but after the 4th day I was feeling better, no lethargy, no slumps, no headaches and as I go to the gym 4 -5 times a week swimming now I believe that my weekend coffee and the odd week day slurp have little or no effect on my health.

If you are looking to reduce your intake

I suggest you start by tracking how much caffeine you're getting daily from foods and drinks. Remember to count medications and supplements as well. Cut back gradually to minimise withdrawal, aiming to consume one less serving every day or two until you achieve your goal of moderate caffeine consumption.

If you find it difficult to cut back and some people will

Go half-and-half, incorporating decaff coffee, tea, or soft drinks. You can also substitute decaffeinated herbal tea, or steep your usual tea for less time to lessen the caffeine content. Turn to other natural energy boosters, such as exercise. Even a short, brisk walk can boost alertness. Eat small meals and snacks every three or four hours throughout the day, and avoid high-fat meals, which can leave you feeling sluggish and tired.

And finally, aim to get a good night's sleep

I have turned my sleep patterns around I go to bed for 10pm weekdays and get up at 6am ready to go. I have no energy slumps in the day. Weekends I am in bed between 1130pm and midnight (unless out and about smoozing) and up by 8ish although today I snuggled until 9am (10am before clocks went back). Life is all about moderation ENJOY it.

Expert Interviews

Whilst working as an A & E nurse I saw life from all walks of life, experienced the highs and lows of nursing a diverse cross section of the population. I made life and death decisions on every shift, I saw life expire all too quickly none of it easy to deal with but for me especially those that still had a life ahead of them with so much to live for. This experience changed me as a person, my whole attitude to life and I decided to take this lesson in life and learn from it. I was stressed, unhappy and my health and relationships were affected. I longed for a balanced life and an easier way of thinking instead of feeling so cluttered and like I needed to get off the eternal treadmill of home to work, work to home. I wanted peace, harmony and balance.

I made the decision to get out whilst I still could before any more of me was lost in the NHS triangle. I started my own business and along the way I have met and been supported by many successful entrepreneurs, business owners and professionals. Like minded people who are developing and growing fantastic businesses in this 'gloomy' economic climate. I have had the pleasure of interviewing them sharing their success strategies, life loves and lessons learned. Inside every successful person there is a resolve to keep going and resolute belief that they CAN and WILL achieve their goals.

I am going to be sharing these 'live' interviews with you, Each one is different and that is what I love about them as we are all UNIQUE. I find the people featured, inspiring and I am incredibly grateful to know them, and hugely empowered by their love and support. I hope you enjoy watching them as much as I did making them.

So let me introduce my guests today Daniel Wagner and James Watson who together own and run
'Expert Success Academy'

Debbie Huxton and Daniel Wagner

Debbie Huxton and James Watson

6 Alternatives to Comfort Foods When You're Feeling Stressed

1. The next time you feel your heart racing and you feel tense,  grab a handful of almonds. I keep a supply of these in my car.

Almonds will help lower your blood pressure and keep oxygen flowing in your blood. They're packed with magnesium, which seems to help keep cortisol levels low, and they're full of B and E vitamins which help boost your immune system. About a 10 - 20 every day is all you need. Mixed seeds also provide concentrated nourishment. They're packed with B-complex vitamins, calcium, iron, zinc, and protein, which help counter irritability, depression, and lack of energy. Sprinkle these on our salads, yoghurt's and mix in your stews.

2. When you're craving a high-fat creamy treat? Now is the time to reach for an avocado. 

The luxurious thick, rich texture of home made guacamole will satisfy your craving and at the same time the mono unsaturated fats and potassium in the avocado will help lower blood pressure. Half an avocado offers 487 milligrams of potassium -- more than you'll get from a medium-size banana.

3. Do you long to balance mood swings? Eat only complex carbohydrates (not refined). 

One saying I have is AVOID white to stay light. Carbohydrates make the brain produce more serotonin; the slower your body absorbs carbs, the more steadily serotonin flows. Thick, hearty oatmeal is the perfect breakfast food because it is high in fibre and takes longer for your stomach to digest. The delicious, nutty-flavour of whole grain brown rice has compounds to relieve stress and anxiety while simultaneously improving concentration. It's also a great source of B complex vitamins and fibre. Sweet potatoes can be particularly stress-reducing because they can satisfy the urge for carbohydrates and sweets. They're packed full of beta-carotene, B6 and other vitamins, and the fibre helps your body process the carbohydrates in a slow and steady manner. I have just added these to my turkey stew simmering in my slow cooker for dinner tonight, which I will serve with broccoli, leeks and wilted spinach.

4. When you feel your tension level starting to rise? Have some citrus fruit on hand.

Stress can delete your storage of vitamin C which is something your body doesn't produce naturally. Vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system. Oranges and blueberries are also bursting with vitamin C, which is what your body uses as fuel when your heart is racing. They're crammed with tons of antioxidants which repair and protect your body from the effects of stress. Ooh and dried apricots one of my favourites I have loved these since I was a child. They are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well. They're also very high on the list of foods that help to alkalise the body. An important property of blood is its degree of acidity or alkalinity. Most of the foods we eat are too acidic. And why not grab a banana for a fulfilling snack? They're full of potassium, a mineral that can help reduce tension.

5. Eat a several servings of fish at least twice a week. Sorry fish dislikers you may struggle with this one.

It is well documented diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3's keep the stress hormones cortisol and adrenaline from 

speaking. 

6. Dark green vegetables (like Kale and Spinach) 

These are chock full of vitamins, minerals, and antioxidants that help replenish our bodies in times of stress. I use the term EAT green to stay lean. I also take Chlorella, wheatgrass and Spirulina in a protein shake once a day to keep my blood cleansed and cholesterol reduced.  A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40% of your daily needs for magnesium.  

Broccoli has folic acid, which aids stress reduction. And one cup of fresh beets supplies over 30% of the folate needed daily.  Too little folate has been known to trigger mental fatigue, forgetfulness, confusion and insomnia. In addition, several common medications can deplete the body's supply of folate, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications and birth control pills. Mushrooms are rich in selenium, which studies have linked a deficiency of to a higher risk of depression, anxiety and fatigue. And they're the only plant source of natural vitamin D, a key nutrient three out of four of us don't get enough of.

In the wise words of Hippocrates - “Let food be thy medicine and medicine be thy food”. Take a moment to reflect on the foods you comfort yourself with and ask yourself are they killing or curing me? Is it time to take control of your stress and break the vicious cycle of comfort eating and break those cravings? Do you need to make some changes to your life in order to reduce your stress? You only have one life ENJOY it .

Let's Talk About Stress Baby & Cut The Crap

Sometimes I just have to say what's on my mind and this post is one of those moments. So many of us are stressed and I know life can be hectic and throw us many curves balls. I have had my fair share of those. I meet people all the time who are stressed, eat very little and yet are overweight, feeling fat and unsexy.

Guys, only YOU can change this. 

I can give you some great information and solutions but you are the ones who have got to take control and apply it. STOP moaning and make a decision to change. Staying stuck in your current way of thinking if its causing you to be unhappy and not getting you the results you want is like a slow suicide and causes MORE stress than if you make a decision to change. Accept you will feel much better once you do. Be realistic you are going to eat the odd cake, the odd chocolate or sweet that's OK and have the courage to say my way isn't working.

I am not being harsh and if you still thinking you can't change.

Then shut this blog post down now the following advise will be of no use to you whatsoever. If you are thinking YES at last some help then read on and get excited that by the end of the blog post you will have more information to make those changes with than at the beginning. So lets get down to some serious information. For those of you that know me, know I'm not that serious and when I am I mean business. I want to inspire you to change and feel empowered by this decision. Are you ready? 

Stress is your body's reaction to situations you perceive to be dangerous. 

When stressed, your body increases production of a number of different hormones which can include adrenaline, and even cortisol during chronic stress. Under chronic stress, your body cannot break down its own energy storage (in the form of fat) quickly enough to replace what is being utilized. That's why we tend to seek out fast replacements in the form of fatty and sugar-laden foods. And because these foods are highly palatable, we find ourselves addicted to them as "comfort food." 

Help I crave sugar all the time!.

I hear people say this alot and the problem is that while these comfort foods may alleviate stress in some people (by raising serotonin levels) the over-consumption of these comfort foods often leads to abdominal obesity. Take a look around you at some of your friends and families body shapes. Thin legs and arms with large bellies. Muffin tops are on the increase, moobs (man boobs) are fast becoming the normal body shape. I know most of us don't want this, so let's change it.


Stress and what we call bad foods

There are a number of foods that trigger the stress response by interacting with our sympathetic nervous system and interfering with the digestive system. These include caffeine-containing products which increase metabolism and alertness, and trigger the release of hormones like adrenaline which increase blood pressure and heart rate. Do you drink a lot of coffee, red bull, energy drinks, tea and other sports drinks?

The top two comfort foods we typically use to lift our moods and restore our energy are sugars and refined starches. 

Both are found in refined processed snacks like biscuits, chocolates, breads, cereals and sweetened drinks. Unfortunately, these products provide no nutritional value and contain additives that are addictive which make them toxic to both our bodies and our moods. So what can we do about it well here are some suggestions we can use as alternative comfort foods and cut out the crap! 

How to Overcome the 'Thing' You Are Afraid of Right Now.

"Why in the world do so many brilliant, capable, educated people allow fear to hold them back? I totally understand the whole concept of fear – what I don't understand more is why we let it get in the way of living our dream life." This was the opening paragraph of a blog by Pat Mussieux I read yesterday, it got me thinking of an experience that happened this week I wanted to share with you. Wednesday saw

my son turn 24, I know I don't look old enough but I am, we will leave that discussion for another blog post.

In honour of his birthday we thought we would have a family day out.

We love Alton Towers especially at Halloween with its 'Scarefest' its a fabulous (not cheap) but a fun day out. In our family we all love the rides and enjoy seeing each one of us tormented by the anticipation, the exhilaration you experience after you have completed the ride. We have done so many theme parks across the world together that the real adrenaline loaded rides don't actually have the same fear as they used to as we know what to expect. With this in mind it was interesting to see this tested as we approached the ride that I love 'Oblivion' it tests all my senses and pushes me out of my comfort zone and reminds me of the mindset I need to have to continue building my business, a mindset we all need to develop and grow, guts, tenacity, desire and determination.

We enter the walk up to the ride and are met with practically no queue.

For those of you that have done this ride you will know there is a little jaunt to get up to the ride area itself. As we are walking up my hubby turns to me "You know what Debs, I am actually feeling quite scared. I have done this ride numerous times with you and today I am not afraid to tell you, fear is coursing through my vains." I asked him if he wanted my help with settling his mind. He said 'No I will be OK!' I could see he wasn't but if you offer help and someone doesn't take it, don't take it personally, it says more about them than it does about you.

As the ride ascended to the top I noticed hubs had his eyes closed by now.

And when we got to the top where the views are stunning and you're suspended hanging waiting to be dropped into the abyss waiting for those spilt second words  "Don't Look Down" ... I could see he wasn't looking down and his knuckles were white from holding on so tight.

After the ride was over he said we need to do that again, no arguments from me I love it and could do ride it over and over. I asked what the urgency was, he said "Now I need to do that fearlessly and not with fear as I didn't enjoy the experience as much as I normally do." So we rode again. After we rode again he was standing tall, looking fearless and like he had just achieved a gold medal. The interesting point here is it proved to me that our emotional mindset is the driver of all our results. As thoughts, become emotions, which lead to actions, and ultimately the results of our experiences.

One ride, taken twice, each with a different mindset which produced differing results.

-The first experience was taken with thoughts of what if ... it's not safe. I get hurt or worse still we could die. The emotion produced based on these thoughts was fear with a feeling of insecurity, the action taken was to close the mind in order to protect, close the eyes and hold on tight which resulted in reducing the exhilaration of the experience and limiting the enjoyment.
-The second ride was taken with the thoughts of I trust this process. The emotion produced based on these thoughts were excitement and feeling in control, the action taken was to open the mind to enjoying the ride, relaxing on the journey to the top and enjoying the views which resulted in an empowering, triumphant experience.

Take a moment and think what you fear right now and how it's affecting your life.

What thoughts are you having surrounding this fear, what emotions are these thoughs triggering? what actions is this activating or inhibiting? and ultimately how is the affecting the results you are having. As Pat said in her blog "It IS all in your head. Take action today to identify where you are letting fear hold you back and, more importantly, take action to address those fears and get on with living your best life!"

In conclusion we can overcome the 'thing' we are afraid of right now

Just by changing our thoughts about it and trusting ourselves with the process of change. Try it get a piece of paper, write down your fear, and list what thoughts come with this, what emotions, actions and results you are experiencing. It comes down to choice act in fear or fearlessly. I know which I chose, what about you?