Cutting out caffeine … really.

As we run, like hamsters on a treadmill, after the coat-tails of our own lives, caffeine has become a powerful and sometimes essential ally. In fact, caffeine is the most commonly used ‘psychoactive’ drug in the world, with approximately 80% of the world’s population consuming it on a daily basis. Its health benefits and consequences are subject enough for a few thousands blogs alone, but here I am going to describe some good caffeine-substitutions for those of you who have decided to try the treadmill without the stimulus!

It is first important to make the point that ‘decaffeinated’ rarely means ‘without any trace of caffeine’. I could bore you with statistics from recent trials which show how much caffeine was found in various ‘decaffeinated’ drinks, but instead, just take my word for it …. If you don’t want caffeine, I recommend you pick a totally different option.
I also want to preface this with the fact that chocolate, of course, is a source of caffeine (as are many energy drinks and soft drinks). Here, I am strictly suggesting alternatives for your Starbucks run, not your chocolate brownie recipe!

Making the switch from coffee or caffeinated tea to their caffeine-free counterparts is easiest done in 3 parts: 1) decide what roll caffeine plays in your life (think: habitual, emotional, fatigue-fighting …?), 2) decide what element of your caffeine-containing drink you like best (think: the fact it’s hot, the fact it’s milky/sweet, the fact it’s associated with friends/treats/doing something for yourself, its ‘pick-me-up’ property … 3) find a substitute which fills as many of the roles as possible, without containing the caffeine.

What I mean is, if you enjoy the milky sweetness of a vanilla latte, deciding to cut caffeine out of your day and choosing a mint tea really isn’t going to fulfill you for very long, but a vanilla Rooibos latte might just fill the void!

Here is a short list to help navigate the ‘caffeine-free’ options, (I should add that this does not include any caffeine-alternatives which contain stimulants such as Yerba Mate).

Rooibos tea / Redbush tea / Bush tea / Red tea: This is my favorite choice if I’m wanting a hot tea which tastes good with milk/soy milk. This herbal tea is very popular in South Africa and in some coffee shops it is even sold as a coffee-alternative, serving concentrated rooibos in the style of an espresso. Rooibos has a high level of antioxidants, no caffeine, and very low levels of tannin.

Ginger tea, Peppermint tea, Chamomile tea and other common ‘herbal’ teas: These are great options if you’re looking for alternatives to black tea or green tea (ie, you are not wanting the ‘milky’ taste).
Ginger is well known for its digestive support (for both indigestion and nausea) and has a spicy, invigorating taste.
Peppermint also has a role to play in soothing digestive discomforts, and is also used to fight congestion and cough related to colds and allergies.
Chamomile tea is soothing and thought to relieve muscle spasms (helping with women’s menstrual cramps) and boost the immune system.

Herbal ‘coffees’ such as ‘Teeccino’: These vary by name and brand but are generally a blend of herbs, grains, fruits and nuts which are free of caffeine and deliver a similar-tasting, full-bodied drink comparable to coffee. I definitely recommend experimenting with this small group of coffee-substitutes if you miss the heavy-body of the coffee-drink as this cannot be simulated with a cup of tea … I don’t think!

If it’s the stimulating effect of coffee which has you going back for more, there are definitely other, ‘cleaner’ options to try. Green tea is often touted as a great ‘coffee alternative’ but if it’s the caffeine you’re trying to avoid, this won’t work. Maybe I will blog about caffeine-free stimulant drinks another time…until then, enjoy experimenting with these substitutes, unless of course, you’re too tired ….

Swim Las Vegas ...

I have recently started contributing to a great newsletter published by Swim Las Vegas, a company geared towards helping triathletes in the Las Vegas area increase their speed through water! What's so great about Swim Las Vegas is that they are geared towards both amateur and advanced athletes and I'd go so far as to say that even if you were not a triathlete, but wanted to strengthen your swimming ability, Swim Las Vegas can definitely help. My husband is presently under their guidance (think: complete annihilation of present technique and re-build of more efficient - buoyant - stroke!), and is reaping the benefits of fabulous coaching in an encouraging yet disciplined environment.

So - where does nutrition fit into this? Well, my first and most recent contribution to their monthly newsletter is about how best to fuel your work-outs, and so really does apply to any athlete, triathlete or not. In fact, I'd go so far as to say that it's useful for the health-conscious layman who enjoys working up a sweat, even if she or he never wished to cross a competitive starting line in their life!

If you are interested in learning more about how you can best prepare your body for physical activity (whether that be a 30 minute trip to the gym or a 5-hour training session both on land and in water ...), go to http://www.swimlv.com/nutrition-for-athletes.html and download the newsletter to read my full article. If you are simply bored of my take on nutrition but really need the help of a good swim coach, I still highly recommend visiting http://www.swimlv.com !

Snacking Healthily ... in airports!

I was recently delayed at San Francisco airport for a number of hours (over 5, to be precise), and since I can be a self-confessed emotional snacker (in particular when boredom or frustration strikes), I became very well acquainted with my healthy snack options!

Eating healthily while traveling is difficult. I can't sugar-coat this fact. And while I absolutely recommend trying to bring your own snacks from home, this isn't always possible (especially when your hand-luggage is filled with toddler-trivia for the flight, the all-important DVD player and a vital-unless-you're-clueless change of clothes lest the potty-trained prince has an accident....)!

However, while I perused the snack-stands as I tried to while away my frustration and morph closer towards my Zen-like husband who didn't seem at all fazed by the increasing delay to our flight, I found a new line of snacks produced by Seapoint Farms which are absolutely brilliant! The three snacks on offer were based around dry roasted edamame (edamame are young soy beans which are often served in Japanese restaurants in the pod, but which in this case had been shelled and roasted), and were either plain, mixed with organic goji berries, or had been flavored with wasabi. Due to the nature of edamame, these snacks were filled with protein and fiber, while being low in fat and sugars. To top it off, all of Seapoint's edamame are non-GMO (this means they have not been genetically modified), and there really aren't any additives or preservatives. The ingredient list is literally 3 words long. Score! I chose the edamame/goji berry mixture; simple and delicious, and filled with antioxidants thanks to the addition of these ‘superberries’. Even my toddler thought they were worth a few minute’s distraction from ‘Nemo’; high praise indeed! I highly recommend trying to seek them out next time you are looking for something healthy to please both your palate and your body!
For more information on this company and to see their other products, go to www.seapointfarms.com.

My other snack of choice was one I often recommend to clients, and which are, thankfully, finding their way into an increasing number of vendors. These are the 'KIND' bars made in Australia and full of natural ingredients you can actually see. Not only are these bars made of simple, real foods (their ingredient list is also impressively short), but all the bars are free of wheat, dairy and gluten, the ingredients are non-GMO, and they have a good serving of fiber (due to the fact they contain whole foods). In addition, they have a low glycemic index (which means that the sugars in the bars do not hit your blood stream in a sudden rush, giving you that well-known 'rise' and then 'drop' in energy while also putting pressure on your blood-sugar mechanisms). To top it off, KIND donates 5% of profits to the PeaceWorks Foundation's programs to foster co-existence in the world. So you're being good to not only your body, but to your conscience too. For more information: www.kindsnacks.com.

So, if you do find yourself searching for something to tantalize your taste buds without risking your health, keep your eyes out for these. While I'd obviously have benefited from an exercise in meditation, I have to say that these healthy snacks came a close second in their ability to calm my mind and nourish my soul!

A word on Ginger.

I'm finding great comfort in my cups of ginger tea, and have been pondering the fact that ginger is often a spice relegated to stir-fries and cakes, overpowered by the stronger sensations of soy sauce and sugar (respectively!)... so I thought I would share a few of its beneficial properties with you, to try and increase its presence in our kitchens and recipes.

Ginger is best known for it's role in the relief of 'digestive complaints', and this covers a multitude of properties including the alleviation of gastrointestinal gas, the ability to relax and soothe the digestive tract (which includes anti-vomiting properties), and the prevention of motion sickness. It also has an ability to help reduce/eliminate nausea, and combined with its safety during pregnancy, this makes it every ‘expecting’ woman's best friend!

Ginger also contains potent anti-inflammatory compounds, which can help relieve inflammatory-based diseases such as osteoarthritis and rheumatoid arthritis. These same anti-inflammatory compounds (called gingerols and responsible for the distinct flavor of ginger) may also inhibit colorectal cancer cell growth, and induce the death of ovarian cancer cells. Genius.

Quite frankly, these attributes are argument enough to start focusing on this root, I reckon … and to make it even easier, fresh ginger root is available all year round. While 'ground ginger' is often called for in baking recipes, I recommend using its fresh counterpart wherever possible. It's deliciously pungent and more nutritious, and it's easy to have on hand since I've found that it freezes well for at least 6 months as long as it is unpeeled.

To make Ginger Tea, simply grate or slice about 1 cm of fresh ginger root into a mug and add boiling water. If you want something sweet, add 1 teaspoon of Blue Agave, and if you want something with more of a 'bite', add the juice of 1/2 fresh lemon. Delicious.

If you feel like getting more adventurous, try this fish recipe below adapted from The Australian Women's Weekly '30-Minute Meals'; it's quick, easy, nutritious and delicious. What more could you want?!

LEMON GINGER FISH FILLETS

This is a very simple recipe – and can be used with a number of different types of fish – I have even cooked this with wild salmon fillets – so take your pick! Serve with baked sweet potatoes and a big green salad.


• 4 (800g) firm white fish fillets (avoid Mackerel if purine-sensitive or are dealing with gout)
• 80g of butter, or some olive oil if you are dairy-sensitive
• 1 tablespoon of finely grated lemon rind
• 2 tablespoons lemon juice
• 1 teaspoon grated fresh ginger
• 2 tablespoons finely chopped fresh parsley
• 3 green onions/scallions/spring onions, sliced thinly

Cook the fish in a large, heated, oiled frying pan until browned lightly both sides and cooked through.
Meanwhile….melt the butter/heat the olive oil in a small saucepan; add rind, juice and ginger. Cook for 1 minute. Stir in the parsley and onion and serve the sauce over the fish.

Waste not, Want not ...

'If you don't waste things, you are less likely to end up lacking' ... apparently this isn't something we consider when regarding food. My latest Environmental Nutrition issue has an article dedicated to food waste, and I have to admit to finding it shocking.

Apparently, over 40% of all the food produced in America, goes to waste. I mean, seriously? The article in the March 2010 issue makes it clear that the food-scrooge in us that was enforced by past wars and famines has long gone, and we are now an extremely wasteful society when it comes to food because it is 'plentiful' and 'cheap'.

I happened to be reading this article with CNN on in the background, and the discord between the thousands of victims in Haiti and the facts and figures that were leaping out of the page in front of me made me feel pretty disgusted. According to the EN article, food waste in America has increased by about 50% since 1974 and is now at a height of almost 1400 calories per person per day. I mean, whaaaaat? That means that every person in America can feed over 1/2 another person from their waste alone.

The article goes on to explain why we no longer value food (it is as cheap and plentiful as it has ever been), and how our demand for the 'perfect food' means that if it is not pristine in appearance, we throw it out. As far as I can see, we have, in simple terms, become spoiled.

The only silver lining to this whole 'problem' is that we can actually do something about it, starting now. First, become mindful of food waste. Don't over-purchase at the grocery store (which in turn causes food to spoil in our fridges and consequently be thrown out). And in the same vein, don't over-order when eating out. Portion sizes are, in my opinion, out of control in this country, so order accordingly. Share, ask for an appetizer size, or, at the very least, request a box so you can take your left-overs home for later use. The same goes for home-cooking. Keen not to create a situation of 'want' when we don't need to, the average person makes more than enough at each meal. Save the left-overs and either get creative with them the next day, or simply re-heat them to eat again. We really do not have to have a brand new taste-sensation every single meal, and in the long run it is better for our pockets, our environment and our economy to do our best to curb this waste sooner rather than later.

While I do not agree with the age-old 'finish your plate' philosophy of our food-valuing ancestors, I also don't think that leaving a plate full of food is the right answer either. In short, whenever you have the option, take a little less than you think you'd like and know that you can go back for more if you so desire. What's left in the saucepan can easily be stored in the refrigerator for later use, but what's left on your plate will be thrown away.

All things in nature and homeostasis are at a fine balance. Our attitudes and activities associated with food seem to be disrupting them both. Maybe it's time to think about the bigger picture, as well as our well-scrutinized figures ... maybe it's time to be mindful, not wasteful.

Should Children take Vitamin Supplements?

One third of US children take a daily multi-vitamin, but does the science really show this to be a good thing? I am often asked about this topic and so I looked into the most recent research. Unsurprisingly, the results are conflicting (what’s new…?!) but there are some points worth noting.

First of all, I should make clear that the American Academy of Pediatrics does not recommend supplements for children, unless they have specific digestive problems or diseases, or are dramatically underweight. One of the negatives associated with taking supplements at such a young age is that it can put pressure on young livers (our liver acts as a filter and vitamin supplements can stress it, especially the fat-soluble vitamins A & D). This can, at the extreme, cause liver abnormalities. In addition, potential overdose is highly toxic, and since children’s vitamins today look and taste very much like candy, this issue is more prevalent than you would think (yikes) … and one more point on that – the ‘candy’ look-alike is far from sugar-free, so many pediatricians see these vitamins as another avenue for a sugar-injection into the nation’s children – and more sugar is just what we don’t need. It is also worth noting that even these harmless-looking candy-‘cousins’ can interact with medications, and this can in turn, be very dangerous.

So, why is there a multi-billion dollar market surrounding these supplements? The main answer is good advertising which feeds into the fact that many parents see them as an ‘insurance’ option for their children’s health. In truth, as long as your children are eating healthily and have a varied diet, this ‘insurance’ appears to be completely unnecessary.

The one occasion where vitamin supplementation does seem warranted for the healthy child is in the case of vitamin D. A nationwide study looked at 6,000 US children between the ages of 1-21 years old and found an unexpectedly high level of vitamin D deficiency. This is attributed to high use of sunscreens, less ‘playtime’ outside and the more sedentary lifestyle our children have adopted (think TV, video & computer games). The results were so overwhelming that the American Academy of Pediatrics now recommends infants, children and teens to take 400 IU of vitamin D/day. Fish and fortified milk (including formula) and cereal are good food sources of this vitamin but our main source is sunlight, so if you live in an area which gets a good dose of sun, I would argue that letting your children spend 10 minutes outside without sunscreen, each day, would mean you didn’t need to worry about supplementation.

And finally – it was interesting to me to see that a study in 2009 showed that the children who are taking supplements are those who don’t need to take them! The children who are taking multi-vitamins are those who are healthy, have an active lifestyle, with access to good food and health care. This plays directly into Michael Pollen’s latest book ‘Food Rules’, in which rule #40 instructs you be the kind of person who takes supplements, and then to skip the supplement! While Michael Pollen isn’t addressing children directly, it makes sense that parents who are mindful of their own health (and who believe supplements play a part in this), will extend this behavior to their children. Apparently the supplement part isn’t integral to their healthy status!

So – to those of you whose children play outside and eat healthy, varied meals, think twice before you pop that sugar-coated gummy-'vitamin' into their mouth. However, if you live in a northern hemisphere or you have a child who is not healthy … or even a particularly picky eater, it might be worth thinking about a vitamin supplement. Just make sure you read the ingredients and make sure they are a true vitamin, and not colored sugar dressed up as a healthy hoax!

Personally, I’m all about some time in the sand box, and colorful dinners. Keep it simple. And natural. Plenty of time for pills later in life, right?!

Happy Valentine's Day!

A few quick words to wish you all a Happy Valentine's Day tomorrow.

In my last blog I talked about making a chocolate fondue at home to create a healthier (and more calming) night of romance with your loved one ... and so it might make you laugh to know that while my husband is most definitely a romantic, a Valentine's Day supporter he is most certainly NOT, so there will be no candle-lit gazing in our home tomorrow night. In fact, I'm almost certain he will be at work until late, so my Valentine's night will most likely kick off with sausages, peas and potatoes with my 2 year old son at the romantic hour of 5pm!

Although this is a blog based on nutrition, I wanted to veer away from food for this post and make a point we so easily forget in this treat-based world. While the grocery and gift stores might delude us into thinking that no 'holiday' is complete without something to tantalize our taste-buds, we should balance this sensory bombardment with the knowledge that not all treats need to be of the culinary order! Defining a treat (which is not food-based) is very individual, and often changes as we move through the chapters of our life. To illustrate this, it is a friend's birthday today and when I asked her whether her boys had spoiled her (she has a husband and 3 sons, one of which is a newborn), she replied with a huge smile and said 'Yes! They let me sleep in this morning'. I remember thinking a lie-in was most definitely a RIGHT, when I was a college student ... and now I completely understand why it is something precious enough to be given to a mother on her birthday!

So you get my point. Should you, like me, be spending the evening of February 14th alone, resist the urge to buy a huge box of chocolates and cry yourself through a romantic comedy DVD ... instead, be your own Valentine. God knows I'm sure you need a bit of self-appreciation, and going to bed on a stomach full of cheap chocolates definitely doesn't help your relationship with yourself ... we've all been there! Instead, take a minute to think about what you would consider a treat, and use this day to enjoy being kind to yourself.

As for me ... I'm all set for a long hot bubble bath and a glossy fashion magazine. Bliss!

Happy Valentine's Day!