Kicking Caffeine to the Curb

My husband has been caffeine free for about two months now. It’s been a tough go – first with the very real withdrawal effects and then with developing new habits and overcoming the cravings. He reports his sleep quality is much better and he feels less anxious. I’m really proud of him!

I, too, drink coffee but have never considered myself dependent. I only drink about 8oz Monday through Friday and never crave it on the weekends. So when I made the decision to join my husband in his avoidance of caffeine, I didn’t think I would have any issues.

Ha!

I’m dependent. Soooo addicted.

Here we are two months after my first statement of solidarity and I’m only now ready to give up my cup of joe. 

Even though my usual intake is about 8oz and it's usually done by 9:00 AM, I find myself tossing and turning at 10:00 PM unable to fall asleep. I’m tense, jittery and end up exhausted leading right back to the java juice the next morning.

A moderate amount of caffeine is considered 200 to 300 mg daily which is about 2 – 4 cups of coffee. Drinking more than 600 mg daily, ie. more than 4 cups of coffee or other sources (check the back of that Red Bull!) can be harmful and lead to insomnia, irritability, elevated heart rate  and more.

Check. Check. And Check. I’m clearly a lightweight. The heavy caffeine intake symptoms are what I experience. Logically, why would I continue ingesting something that makes me feel so horrible? Not only that, caffeine is the arch nemesis of IBS. My stomach is usually in knots for the entire week. No thank you. I’m done.

In addition, caffeine can elevate blood pressure, lead to ulcers and dehydration (it’s a mild diuretic) and stimulate stress hormones. I certainly don’t need more cortisol coursing through my system.

I’ve gone cold turkey since I don’t drink that much a day to wean down. Today I ingested a lot of sugar but I know the cravings will pass. I’m working to get to bed early tonight and tomorrow start practicing walking outside, stretching, deep breathing and increasing my water intake.

If you’re considering quitting or cutting back – good for you! You may choose to decrease your intake by a cup daily, switching to decaf or mixing decaf into your regular brew. Also beware of other caffeine sources such as chocolate and certain medications.

No headaches so far. I'll keep you updated!

Are you a caffeine lover?

- Kareen, RD

Tips & Tricks - My Transition to a Raw Vegan Lifestyle

I first discovered the raw vegan world last year around November. I've been transitioning ever since then so I’m definitely a transition expert! These ideas have come from my experience and each person’s individual journey may take them down a different path.

I’m not one for labels so I don’t refer to myself as a raw foodist or raw food practitioner. As a Registered Dietitian, I see (and feel) the benefits of including as much raw fruits and vegetables as possible into one’s diet. I aim for 100% vegan and high raw – about 85% intake daily.

So what lessons have I learned in the past year?

1.       Don’t beat yourself up - If my goal percentages are off, I don’t consider that day a failure. For me, it’s a continuum but when my diet is off, my Irritable Bowel Syndrome (IBS) lets me know right away. For that reason, I do work hard at maintaining high raw.


2.       Be prepared – It’s easier to maintain this lifestyle when you have meals and/or snacks at your fingertips.


3.       Eat! – This style of eating is naturally lower in calories so you cannot be afraid of food. Even if your goal is weight loss, your focus should be on maintaining your energy and nutrient levels. The weight will come off so don’t fret about that. The chances of sliding back into your old diet habits are greater the hungrier you let yourself get.


4.       Look for sales – I’ve been eating a lot of romaine the past couple of weeks because it’s been on sale (2 for 1!) at Sprouts. I then supplement with a smaller amount of other greens like spinach or kale to ensure variety.

5.       Pick your staple fruit – Vegetables are a key portion of the diet but they are low in calories. The majority of your energy will come from fruit. My staple fruit is mango and fortunately, they have been on sale recently at Sprouts, too! Most people in the raw food world choose bananas as their staple. You can supplement with other fruits in smaller amounts like berries or my other fave passion fruit. Don’t forget to consider frozen varieties as well. Fresh veggies will round out the remainder of your daily intake.


6.       Find a favorite transition snack – Mine is fresh guac (raw) with rice chips (not raw but vegan). I always have these ingredients on hand to help me through cravings or when I feel I need more calories. If you have a dehydrator, you could make your own chips/crackers and make your snack 100% raw.


7.       Keep it simple! – The raw world is full of options from the most complicated recipes to the quick and easy. Don't get overwhelmed! I enjoy making gourmet recipes as a treat but on a daily basis, I'm all about a big bowl of fruit, giant salads and green smoothies.

Of course there are more tips but as you move forward everyday, you'll realize you're doing it and it's second nature!

What tips do you have for making a lifestyle change - raw or otherwise?

- Kareen, RD

Raw Eats This Week

This past week was busy with the Food & Nutrition Conference & Expo (FNCE) in San Diego, CA. And then the return to work with all that email and voicemail waiting. So I was definitely out of my comfort zone but I managed to stay raw at least 80% each day. My stomach thanked me - the IBS flare-ups were kept to a minimum.

Here's a highlight of what I ate from my kitchen.

Mono meal of grapes. Not much effort required for this meal :)

Romaine with an heirloom tomato, radishes, red onions, dill. I used to HATE tomatoes :) I made this x 2.

And then came the figs! 

I've been searching since August so I could try Megan Elizabeth's Strawberry Bread Pudding Recipe

 The final result. Super duper good! 

 Most of my meals this week were from the free samples at the expo so I'm glad to be back on a regular eating schedule.

I'm on twitter - follow me @i_amEatingRight for daily updates on my meals, pics and general fun randomness! Let me know what you're eating by tagging your posts with #iameatingright.

What was on your plate this week? Let me know on twitter!

- Kareen, RD