I quit coffee

Coffee L*O*V*E

Stomach P-A-I-N

I finally had to admit that my morning coffee was wreaking havoc on my digestion.  Even with a beautiful breakfast of fruit and oatmeal to soften its bite, I could no longer ignore my discomfort.  Along with stomach pain I had increasing anxiety, shakiness followed by mid-day exhaustion and puffy eyelids.  Hey, I'm over 40, but I don't have to look it!

I enjoy work - it is good for the soul.  But I was looking and feeling out of balance.  I was TIRED.  So naturally it was time to take action!  My adrenals need a better back-up and I know my kidneys will thank me too.


3 days off work will give me the start I need.
Day 1: Drinking lots of water, took aspirin and keeping busy.  My head is a pulsating melon in the evening.

Day 2: Drinking lots of water, took aspirin and stopped moving.  Movement means the rubber-band around my head gets tighter.  Just tired - wow - realizing how exhausted I must have been.  Coffee was masking my exhaustion.  Hard to stay focused on any task.  Walking around squinting.  Drank some wine at night more for the relaxing buzz than anything else.  Probably foolish because of the dehydrating effect, but at that point I was looking for relief.

Day 3: Moo-ing on chips.  I must need salt. My head is hinting at clarity.

Other observations:

Hot water with lemon zest is a very satisfying hot substitute.  This got me through a conference where there was a spread of sweets and a fantastic (though untested) coffee bar.

One of my biggest temptations to succumb to coffee's lure came at an unexpected moment.  I was waiting for my daughter at an orthodontist office one morning.  It was a long 2 hour appointment, and in the waiting room was a stand with fresh coffee.  oooohh.  That's not fair.  I had anticipated temptation at work and at my favorite local coffee shop, but not here, not now.  Innocuous.  At this point it was a mental test but I managed to not cave in thanks to good conversation with a friend! 

Co-workers were the least supportive.  When I declined a coffee run it was met with "I could never do that!"  and "Really??  Let me know if you change your mind!"  After a week though, pretty much everyone gets over it and you move on.  Explanations involving physical discomfort are the most accepted.  Only true friends will understand the other (and just as compelling) explanation of the search for balance.

About 10 days into my plan I found that I was drinking a lot of water, but not producing much.  It was a shift in my entire system to rehydrate properly.  I can feel this all over - wow. 

My puffy eyelids are improving - not that it was bad or really noticeable to begin with, but how many parents do you see without bags under and over their eyes?  This is a sign of kidney stress. We need to learn to read our bodies.  It is amazing what it will tell you if you listen.

Now I am caffeine free.  Pain-free.  I no longer have much anxiety or shakiness, and my mid-day exhaustion has diminished dramatically!  I am one happy camper now.  Herbal teas are wonderful, and orange zest with a cinnamon stick works great too!

There is always a solution.

This would not be complete without sharing that I have made other changes prior to this step that contributed to my success.  I changed jobs to improve my work/life balance.  I now work 4 days a week, I exercise regularly, the family is eating better more wholesome food and we have more time together.  These changes all generate good hormones and a restful attitude.  Giving up the coffee is now icing on the cake.  I don't ever want to rely on "Rocket Fuel" again.

Thanks for listening.  This has been quite the self-serving blog, but perhaps it will inspire you to work to find balance in your life.

Until next time,

Let me know how it goes!

~Rose

Wow! Life can be busy!

Hi everyone!

Hang in there! 


I am sorry to say that I have been away for a bit.  Our family is in the thick of competition season right now which leaves less time for blogging.

Upcoming blogs:

* Protein Powders (Hi Pam!  This is a great topic!  I want to do it justice!)

* Sea Salt

* Sugar: The Good, The Bad, The BALANCE

* GMO

* Plate of Antioxidants

* Get Comfortable in Your Kitchen

Currently my time is spent trying to get the best possible foods into my young gymnast.  Last night we made a tofu stir fry, Alfredo bow-tie pasta with chicken and spinach, and a spinach/tomato/Swiss cheese salad with olive oil.  Tonight is ravioli, salmon and sweet potato night!  I'm pushing the grapefruit, bananas and mueslix at breakfast - very powerful foods those!





So let me know if you have a topic for me to write about!
Pam is first up with protein powders!

I'll be back soon! 

And... I'll let you know how it went!

~ Rose

Fabulous Vegetable Juice!

I love my vegetable juicer!  It is one of my essential kitchen tools.  In just 10 minutes I can enjoy fabulous juice.  A favorite treat!  You can use juicing to improve your health and set a great example to your young athlete.

It is hard to compete with the ratio of nutrition :  time.  Most of our homemade meals take a good 45 minutes to make and they don't deliver the same nutrition power.

When we cook our vegetables we lose a tremendous amount of their nutrient value.   The heat causes vitamins and minerals to degrade and some nutrients also leach out into the water. In addition the enzymes in the vegetables are destroyed.  I believe that you should prepare veggies with every meal, but you can harness their nutrition more efficiently by juicing them up!

Benefits:

• Maximum nutrient extraction from the vegetable
• Preservation of enzymes
• Nutrients are ready for immediate absorption
• Ability to tailor the nutrition content to your needs

What are enzymes and why are they important?

Enzymes are the secret ingredient of fresh fruits and vegetables.  According to Dr Anthony Cichoke (author of "Enzymes, Enzyme Therapy") our body's ability to function, repair tissues and to ward off disease is directly related to our enzyme levels.  We have more than 3000 different types in our body - wow!  Enzymes digest your food, reduce inflammation, they are involved in energy production and are required for a multitude of cellular functions.  So we need a constant supply of enzymes!  We cannot live without our enzymes!  Give yourself an enzyme boost with fresh vegetable juice.

NUTRIENT TIMING
Remember when you exercise your circulation expands flushing out the very smallest of cells.  So the best way to deliver nutrients and enzymes is within an hour of exercising.  Drink some water and follow it with vegetable juice.  NUTRIENT TIMING!  Those nutrients will be rapidly delivered to the very cells, muscles and organs that have been working so hard.

To me it does not make sense to put so much energy into strengthening exercises without delivering to cells the very nutrients that will help them rebuild.  Vegetables are among the most nutrient dense foods you can eat.  It is easy to turn them into Liquid Vitamins!  Juicing is a way to optimize your workout efforts and is a key to excellent health.

Until next time,

Let me know how it goes!

~Rose

Nutrient Density and Young Athletes

"How are our kids able to perform in their sport when food habits are unpredictable?"

Most kids seem to have that rubber-band quality where they can snap back into life without ill effects of the pound of chocolates and liter of pop from the night before.  Because of their resiliency it is easy to think their youth allows them to consume more junk without ill effects.  However...

...the reality is that Young Athletes DO suffer with impaired performance  after poor food intake.  Instead of realizing it was the pop-tarts, our young athletes imagine  that they are not capable of performing that skill.  Coaches get frustrated and parents chalk it up to an "off day"  rather than connecting the nutritional dots.  It is our job as parents to get the right foods in front of them. 


Nutrient Density is the key:

• Nutrient dense foods are natural and therefore supply co-factors for absorption
• ND foods are recognized by the body and assimilated readily
• More nutrition per bite
• Ensures a natural source of minerals
• A higher rate of nutrient absorption vs. absorption from a synthetic vitamin

Tricks to the trade:

1)  It is only necessary to ask your athlete to take 2 bites....What???
     - If they like it, they will eat more than 2 bites.  They are naturally obligated to balk the first 10 times they must do this.  Just smile and tell them they can get back to what they're doing after 2 bites.  My kids eventually learned to ask "How many bites?"  And then they ate that food first to get it over with!!  LOL!

2)  Present nutrient dense foods DAILY
     - Practice what you preach:   Eat a good serving of these ND foods
     - It is easy to ignore food you only see once a month (like Brussels sprouts) but not if you establish the food as a staple

3)  It's all about the attitude toward food
     = Set an example: Enjoy the food you are asking them to eat!
     ** Admit it when it tastes awful - you will all enjoy the laugh! **

Your kid is sitting there knowing
#1: You care          #2: Nutrition is a priority            #3: Those bites were actually pretty good

You are sitting there knowing
#1: This is a great way to show your love      #2:  You are being an awesome steward to their health     #3: Those bites were actually pretty good!

5 Super-ND foods to offer:

1) Avocado
Simple, quick, delicious healthy fats    
http://www.youtube.com/watch?v=PAAMx_R523o

2) Fresh carrot juice 
(juice it at home - you won't regret it!  See my fresh juice blog for recipe!)

3) Broccoli
Steam the crowns until bright green and then add butter and sea salt - this is SOOO delicious!

4) Salmon
(I like to bake it in a glass pan with Greek Vinaigrette dressing poured over it, 350 degrees  for 15 minutes or until the center flakes with a fork)

5) Fresh berries
If  you can't handle this one, then I'm not sure I can help you!!  :D

Some day your athlete will be asking for smoothies and salmon without realizing it!  Believe me, I have a young athlete who loves Brussels sprouts,  sweet potatoes, tilapia and pomegranates!  Mangoes and banana smoothies are other favorites.  (Yes, I've been working on her since she was a baby!  Sometime the payoff can be years in the making!!)

Until next time,

Let me know how it goes!

~Rose

Plate of Antioxidants - Do you have one?

All Hail Antioxidants!

Antioxidants are Guardians for your cells.  They protect cells from free radical damage and assist in exporting toxins.  Many antioxidants are critical for immune function like Vitamin A and C, while others are required for hormone production like Selenium (required for thyroid hormone).  The National Parkinson's Association recommends supplementation with Vitamin E because of its proven role in protecting brain cells.  It is INCREDIBLE what goes on in the body - and the best part is that all we need to do is enjoy that apple, or handful of almonds.  Most antioxidants are found in the amazing array of fruits and vegetables at your local grocer.

We hear from many sources about the benefits of these wonderful nutrients, but how many of us really try to incorporate them into our diet?  One of the best ways to make a change is to create a way to be constantly reminded of your goal. 

So, it is my opinion that every home should have a 

Plate of Antioxidants!  

A central location in your kitchen is ideal.  Mine sits on the kitchen table and looks like this:

Not only does this tempt you, it creates an attitude of joy and beauty for food.  Every thing on that plate is packed with nutrition and you will find yourself complementing your meals with it because it is right in front of you.  It will inspire you to power up your dishes, or give a fast snack to your kiddo after school.

Are you looking for a quick snack?  How about grabbing one of those oranges and slicing it into wedges?  Then take the kiwi, cut it in half and scoop out the sweetness?  Add a handful of almonds and you (or your kiddo) will be quite pleased.  Add a bit of cheese and they will be in heaven!  Fresh pineapple is a snap - just cut it up (see my first blog http://nutritionbyrose.blogspot.com/2011/11/nutrition-is-more-than-numbers-game.html ) while you're asking about how school went.  Your kid will associate natural healthy food with warm positive conversations.

Who can resist good food and music? Get some upbeat music playing and just have fun!  

Dance in your kitchen! 

And Let Me Know How It Goes!

~ Rose

Holiday Bliss; Nutritional Abyss?

               Hello again!

Holidays often derail our best health plans.  I've been treading water with my goals lately.  I do believe that food is as much for enjoyment as it is for nourishment... but I think those yummy frosted cookies have tipped the balance! So, should I feel guilty?

Holidays foods can transcend us to a higher plane of joy.  I'm talking about your Mom's mashed potatoes, and your Grandpa's fudge and my frosted sugar cookies.

We associate these foods with warm memories and being with people who make us feel wonderful.  I would like to see someone study the effects of this.  Wait a minute!  They already have and their results tell us that those holiday meals can be more therapeutic than any medicine. 

For only a few holidays each year, we allow ourselves the luxury of putting our work and world pressures on hold to share a couple of hours with those we love.  Perhaps we can allow some delicious food too. 

Nutritional Abyss? Bah humbug.

~ Rose

Sports Drinks or Water?

Hello again!

Do you send a sports drink with your child when they go work out with the team?


 Do you feel guilty about it?  Is it the dire sugar warnings that leave you with a guilty conscience?  Most sports drinks have a small amount of vitamins, electrolytes and sugar.  They do not provide any edge to their performance.   

Yes, water is really the best fluid for them. 

But should you ban sports drinks?  Are they harmful?  If you have a child/young adult who is an athlete putting in >12 hours per week, you can forget about it.  It's equivalent to eating a cookie.  Let's be clear that these drinks are treats, not intelligent fluid replacement.  And like a cookie, one 12 oz bottle is not going to hurt every now and then.  Sports drinks do not come close to the benefits of simple water.



Let's just put our guilt on hold and think about this from another perspective.  Do you workout for 30 minutes daily?  I do, and when I can't go outside I'm on the treadmill. 

• 3 miles on a treadmill at 9 min/mile = 475 calories burned
• That's 27 minutes of sustained cardio exertion
• For YOUR KID: 12 hrs/wk = 105 min/day
• Okay, so they are probably not intense for the entire 105 minutes, so let's be fair and cut that actual cardio stress estimate to 54 minutes
• That's 2 x my treadmill work out, which translates to..
• 950 calories per day JUST to exercise

A 12 oz bottle of sports drink is 80 calories.
It is not worth the battle.  They can HAVE the extra sugar.  No, it is not a great choice, but it is also not like they are downing a 250 calorie can of pop.  Kids need boundaries, but a strict ban on a food item will only increase it's influence on them.


So relax a little and set your mind to making the remaining 800+ calories count. 
And make sure you are sending a 32oz bottle of water with them as well.

  SUPERIOR SNACKING

• Vegetable juice   50 calories, high in vitamins and minerals
• Apple                  50 calories, high in vitamin C
• Baby carrots       50 calories, high in vitamin A
• Banana               75 calories, high in potassium
• Cantaloupe        100 calories, high in vitamin C
• Cheese              150 calories, high in calcium and protein
• Granola bar        200 calories, high in fiber, B vitamins and complex carbs
• Smoothie            250 calories, high in fiber, antioxidants, calcium, protein
• Tuna pita            250 calories, high in protein, DHA

Time commitment:  10 minutes to make the smoothie or pita, and the rest you can find in pre-packaged form.  Sometimes I send extra fruit so my young athlete can share.  This opens social doors for them as well and fosters a team that supports each other. 

My favorites:

Container of raspberries

Slices of polish sausage

Cheese wheels

A tupperware full of sliced oranges

Apple slices with peanut butter

Until next time,

Let me know how it goes!

~Rose