Simply Living Well: Breaking the Caffeine Addiction

This edition includes information about the impacts of caffeine on the body and overall health, resources to learn more about caffeine and breaking the addiction cycle, a recipe for Light and Lemony Chickpea soup, and new Health counseling program offers.

Please send any comments or suggestions to: Katherine@SimplyLivingWell.net
Website http://www.SimplyLivingWell.net 347-661-2143

This month's newsletter includes:

1. Quotes of the month
2. Tax Day Greetings!
3. Book of the month: Caffeine Blues
4. SPRING SPECIALS:
* 8-month Program for 6-month price!
* Lunchtime Health Talk: Natural Energy
* DOHMH Ongoing Yoga Class
5. April Recipe: Light and Lemony Chick Pea Soup
6. Article: Reasons to Reduce Caffeine
7. Katherine Jamieson, Holistic Health Counselor and Yoga Teacher

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QUOTES OF THE MONTH

"If this is coffee, please bring me some tea; if this is tea, please bring me some coffee."

Abraham Lincoln

"Coffee leads men to trifle away their time, scald their chops, and spend their money, all for a little base, black, thick, nasty, bitter, stinking nauseous puddle water."

The Women's Petition Against Coffee (1674)

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TAX DAY GREETINGS

In the spirit of staying up all night to finish your taxes, this newsletter is about the effects of caffeine on the body and ways to reduce your personal intake of America's most popular, legalized drug. As a writer, I have mixed feelings about caffeine, as it has fueled some of the world's greatest authors and other artists, including Bach who said famously, "Without my morning coffee I'm just like a dried up piece of roast goat," and Balzac who waxed about coffee as a literary stimulus, "As soon as coffee is in your stomach, there is a general commotion. Ideas begin to move...similes arise, the paper is covered."

Although I had to drink 4 cups of coffee to write this newsletter (just kidding), as a Holistic Health Counselor and Yoga Teacher, I have seen the long-term detrimental effects of coffee first-hand, including overtaxed adrenal glands, increased sensitivity to stress, and blood sugar swings, which wreak havoc on the emotions (not to mention your relationships...)

Caffeine and sleep also don't mix well. Many people also underestimate the effect of not getting enough sleep on their overall health. According to Deepak Chopra, MD, in his book Grow Younger, Live Longer: 10 Steps to Reverse Aging, "Restful sleep provides the foundation for your mental and physical well-being...Studies have shown that if you wake up at three in the morning and do not get back to sleep -- your immune cells do not work as well for the next twenty-four hours. Once you have a full night of sound sleep, they regain their disease-fighting abilities." You can find the full text of the article and some useful tips on getting a good night's sleep at the following link:
http://www.ivillagehealth.com/experts/guests/articles/0,,234284_413574,00.html

Another helpful site to understand how caffeine is affecting your body is: http://home.howstuffworks.com/caffeine1, which gives an interesting scientific explanation of what caffeine actually does in the body (a hint, it's not good). On the excellent Center for Science in the Public Interest site, the following link gives a break-down of how much caffeine is in common foods http://www.cspinet.org/new/cafchart.htm (even coffee-flavored yogurts, who knew?) And the Sleep Foundation is, not surprisingly, against caffeine in its myriad forms, and their useful website includes a caffeine article as well, http://www.sleepfoundation.org/caffeine.cfm.

So, after this evening of course, you might consider cutting back on the caffeine and focusing on how to get enough sleep, really the best way to stay awake during the day!

Katherine

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BOOK OF THE MONTH: Caffeine Blues

Stephen Cherniske, MS, a health educator with over 30 years of clinical, research and teaching experience, has written the definitive book on caffeine, with the most up to date research on caffeine's effects, the real story behind the chemicals in coffee, where coffee came from ("the goat herder watched his flock eat the bright red berries from a wild evergreen bush - and was subsequently amazed to see the animals leap about with wild abandon."), caffeine's effects on children, basically the whole alarming picture.

Fortunately, Cherniske is realistic about helping people come off the caffeine addiction cycle. In addition to all the useful factoids, a whole section of the book deals with "a painless method for decreasing or eliminating caffeine from your diet....It would be foolish to write a book that suggested reducing one's caffeine intake without providing delicious and satisfying alternatives." Yes, it certainly would.

You can order the book on Amazon, or check out some brief excerpts on this site:
www.oasisnetwork.com/_Products/caffeineblues/blues.htm

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SPRING SPECIALS!

1. 8-MONTH HOLISTIC HEALTH COUNSELING PROGRAM

As I will be out of the country in India for two months this summer, I am offering an extended Health Counseling program, beginning in the spring, with full e-mail support throughout the program, and continuation when I return. This program costs the same as a regular 6-month program, but provides the chance for an extended counseling relationship, the opportunity to put into practice the skills and tips learned early on, and to refine changes around diet and health throughout the year. This offer will only be available for a limited time, so take advantage of the chance to get the most from your Health Counseling Program!

Nutrition is a fundamental aspect of health. The food we eat becomes part of our blood cells, which then feed our tissues and vital organs. When we eat food that has limited nutritional value, our cells weaken. When we eat quality foods our bodies reflect that nourishment through vitality, balance and joy. Whole, natural foods--vegetables, whole grains, beans, fruits--are quality foods. By shifting your diet to healthy, balanced, quality foods, you can support your body to heal itself and prevent future disease.

Working together, we will discuss all the issues that contribute to your relationship with health and nutrition. Often our health concerns arise from a lack of attention to our mental, physical, spiritual and emotional needs. Holistic health care addresses all of these needs equally. As a result of our work together you will feel healthier, more energized, and you will have the skills to maintain this state of wellness for years to come.

My fully supported 6-month Health Counseling Program includes :

-- Two 1-hour individual counseling sessions a month
-- Yoga, meditation and breathwork
-- Reiki and massage
-- Books, tapes, and articles on health and wellness
-- Food and supplement samples and lifestyle aids
-- Cookbooks and easy-to-cook recipes
-- Health Food Store Tour
-- Individual hands-on cooking class

I also offer a very popular 6-month Yoga and Health Counseling Program, which includes:

-- Two 1 and 1/2 hour individual counseling and personalized yoga instruction sessions per month (45 minutes counseling and 45 minutes of yoga)
-- Materials to support the development of a home yoga practice, including mats, props, videos and books
-- All of the above

For those interested in Holistic Health who live outside of New York, or New Yorkers who are too busy to schedule appointments, I offer a convenient Distance Health Counseling Program by phone, which includes:

-- Two 1-hour individual phone counseling sessions a month
-- Health Food Store and Cooking class videos
-- All of the above, sent by mail or e-mail
-- 24-hour e-mail support around nutrition and health questions

Call or e-mail to schedule a FREE one-hour initial consultation about the 6-month Holistic Health Counseling Program. Consultations are held in Manhattan and can also be done by phone.

Simply Living Well
80 E. 11th St, #336
Between Broadway and University
347-661-2143
Katherine@SimplyLivingWell.net

2. FREE LUNCHTIME PHONE HEALTH TALK: NATURAL ENERGY

Do you find it difficult to get started in the morning, and then notice your energy plummeting again in the afternoon?

Do you crave coffee and sugar throughout the day?

Is lack of energy preventing you from exercising, socializing, and enjoying your relationships?

On Wednesday May 5th, from 12-1, I will be offering a Lunchtime Health Talk by phone to discuss how to tap into your own natural energy by balancing your diet. We'll cover how to reduce non-nutritional forms of energy in the diet, avoiding blood sugar crashes, and superfoods that boost energy naturally.

The call will be held by teleconference. Please RSVP to Katherine@SimplyLivingWell.net by Tuesday, May 4th, and I will send you the phone number and other information for the call.

This is a great opportunity to get some of your specific questions about caffeine answered, don't miss it!

3. Ongoing Yoga Class at the Department of Health and Mental Hygiene

Join your colleagues at the Department of Health and renew your energy, stretch the body and relax the mind through yoga postures, breathing and deep relaxation.

Wednesdays from 7:45 AM -8:45 AM through May 26, 2004
Classes held at 2 Lafayette St., 18th Floor Conference Room

$10 for each drop-in class, or mention this notice and take the rest of the series for $50. This class is being subsidized by the Wellness at Work program so take advantage of the opportunity to do yoga in the workplace!

All levels welcome, no previous experience necessary.
Wear comfortable clothes, mats are provided.

Please contact Katherine at 347-661-2143 or by e-mail at Katherine@SimplyLivingWell.net to enroll in the class.

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APRIL RECIPE: Light and Lemony Chick Pea Soup

Chickpeas are a great source of protein, also rich in iron, folate, and potassium and are an excellent source of fiber. They are also a part of the legume "superfood" family which pretty much says it all!

Prep Time: 10 minutes
Cooking Time: 1 hour
Yields: 6 -8 servings

Ingredients:

* 1 cup chick peas, soaked at least 8 hours
* 4 + cups water
* 1 inch piece kombu
* 1 onion, diced
* 2-6 cloves garlic, minced
* 2 zucchini, sliced and quartered
* 2 stalks celery, diced
* 1 small handful parsley, finely chopped
* 1-2 tablespoons olive oil
* 1 teaspoon sea salt
* 1/2 teaspoon black pepper (optional)
* Juice of 1 lemon - to taste

Directions:

1. Bring the chickpeas and water to boil.
2. Skim the foam off. Turn the heat down, add the kombu and pepper and cook on medium-low heat for 1 hour or until the beans are tender. Add more water if needed - the soup should be brothy.
3. While the beans are cooking, chop the vegetables and saut* them in olive oil until the onions are translucent.
4. Add the vegetables to the cooking beans.
5. When the beans are done, add the parsley , salt and lemon juice. Simmer 5 more minutes.

Variations:

* Use leeks instead of onion.
* Use dill instead of parsley

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ARTICLE-- REASONS TO REDUCE CAFFEINE

Here are some more reasons to think about kicking the coffee, Coke and/or chocolate habit.

It's important to realize, however, that there will be side-effects to trying to come cold turkey off of caffeine. I usually recommend to my most caffeine- fond clients to start slowly, like going from a double shot of expresso to a single shot, or substituting one cup of green tea or kukicha tea for a cup of coffee. Exercise helps and sleep helps, but health counseling helps the most. If you're struggling with a caffeine addiction that you can't seem to break, you don't have to continue-- call for a Free initial consultation today.

TOP 10 CAFFEINE-RELATED HEALTH PROBLEMS

Cardiovascular Problems
Caffeine increases your heart rate, elevates your blood pressure, and can contribute to the development of heart disease. Both decaf and regular coffee increase your cholesterol and homocysteine, the biochemical that science has linked to increased risk for heart attack. Caffeine is also linked to coronary vasospasms, the cause for 20% of all fatal heart attacks which kill otherwise perfectly healthy people.

Stress
Caffeine stimulates the excretion of stress hormones that can produce increased levels of anxiety, irritability, muscular tension and pain, indigestion, insomnia, and decreased immunity. Increased levels of stress from caffeine can keep you from being able to make healthy responses to the normal daily stress everyone is subjected to in their lives.

Emotional Disturbances
Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally important is depression and attention disorders. Depression may occur as part of the let down after the stimulant effects of caffeine wears off. It may also appear during the recovery period after quitting caffeine while the brain's chemistry is readjusted. Caffeine rather than increasing mental activity actually decreases blood flow to the brain by as much as 30% and negatively effects memory and mental performance.

Blood Sugar Swings
Diabetics and hypoglycemics should avoid caffeine because it stimulates a temporary surge in blood sugar which is then followed by an overproduction of insulin that causes a blood sugar crash within hours. If you're trying to loose weight, this roller-coaster will actually cause weight gain since insulin's message to the body is to store excess sugar as fat.

Gastrointestinal Problems
Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the secretion of hydrochloric acid leading 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 leading to heartburn and gastro-esophageal reflux disease. No wonder the best selling over-the-counter drugs are the so-called antacids.

Nutritional Deficiencies
Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron and trace minerals, all essential elements necessary for good health.

Male Health Problems
Dr. Milton Krisiloff, M.D. 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.

Female Health Problems
Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight infants, and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they have a decreased ability to detoxify caffeine.

Adrenal Exhaustion
Caffeine consumption leads to eventual adrenal exhaustion which can leave you vulnerable to a variety of health disorders related to inflammation, autoimmunity, and fatigue.

Aging
Many people find in their forties that they can no longer tolerate the same level of caffeine consumption as they could in their 20's and 30's. Production of DHEA, melatonin, and other vital hormones decline and caffeine speeds up that downhill drop. Caffeine dehydrates the body and contributes to aging of skin and kidneys. It has been shown to inhibit DNA repair and slow the ability of the liver to detoxify foreign toxins.

From the book: Caffeine Blues, Wake Up to the Hidden Dangers of America's #1 Drug. By Stephen Cherniske. $13.95

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ABOUT KATHERINE JAMIESON, HOLISTIC HEALTH COUNSELOR

Katherine was trained in Holistic Health Counseling through the Professional Training Program at the Institute for Integrative Nutrition in New York (www.integrativenutrition.com), and certified by the American Association of Drugless Practitioners. She was certified to teach yoga in 2001 through the New York Open Center Prana Yoga Teacher Training, instructed by Dr. Jeffrey Migdow, MD. She holds a B.A. in Psychology and Sociology from Wesleyan University. Before entering the Holistic Health field, Katherine was a Peace Corps volunteer for two years in Guyana, South America.

Her practice combines cutting-edge, holistic nutritional theory and yoga breathing and postures, to help people address their health concerns and attain optimal health and well being in their lives. She has taught yoga and Holistic Health practices with the New York City Department of Health Wellness at Work program, the Hospital for Joint Diseases, and Beth Abraham Health Services. She maintains a private practice in Manhattan and Brooklyn, as well as lecturing and presenting at Health fairs and seminars. This fall she is completed an 11-week series of lectures on Holistic Health and Lifestyle at the United Nations. Currently, she is supervising nurses from St. Francis college to design and facilitate Health Education workshops at the Department of Health, Bellevue Hospital and the United Nations.

If you are interested in reading back issues of this newsletter, in publication since May 2003, please feel free to visit the web hosting site where you can find the full editions catalogued:

http://casts.webvalence.com/sites/SimplyLivingWell/

THANK YOU FOR READING AND BE WELL!