Coconut Oil

I thought this would be a good time to bring up cooking oils. It is usually recommended by TV to use olive oil over other oils (vegetable oil, sunflower oil) as it has been shown to reduce cholesterol levels and the risk of cardiovascular disease (CVD). While it is fantastic to put on salads and on foods after cooking, olive oil is not a heat stable oil and loses its health benefits when heated and can convert to trans fats - a harmful by-product which can increase the risk of CVD, obesity, diabetes, cancer and even Alzheimer's. 

Saturated fats are heat stable (solid at room temperature) and are less likely to convert to trans fats. A safe and healthy alternative to use is coconut oil.

What is coconut oil?

Coconut oil is a highly aromatic saturated fat which can be used for cooking. It is mainly used in parts of Asia (such as Malaysia and Vietnam) and India and adds a slight coconut taste to cooking. 

What are the health benefits of coconut oil?

Cholesterol lowering

Coconut oil contains lauric acid, which contains the ability to assist in cholesterol management. There have been mixed results in coconut oils  activity with cholesterol levels: some studies indicate that it lowers LDL cholesterol and oxidation in the body, while others indicate that the negative effects of saturated fats suggest that it should not be consumed regularly. Coconut oil has been found to decrease cholesterol in studies performed in its countries of origin, leading to theories that it may be due to the storage methods or lowered deterioration of the oil.

Anti fungal properties

Coconut has been found to have antimicrobial properties, with studies showing that it has the ability to kill fungal infections including Candida albicans (Thrush). It also has been shown to have moderate anti-inflammatory and pain relief properties in animal studies.

Weight loss / thyroid assistance

Some websites claim that coconut oil may have properties which assist weight management due to an effect up on the thyroid. This property cannot be substantiated, as there has been no research found to backup this claim.

Antioxidant

Coconut oil has been found to lower oxidation effects in the body, making it a good antioxidant. It has been found that extra virgin coconut oil contains more antioxidants, so buy extra virgin (unless you really don't like a coconutty flavour)

What do I look for if I’m going to buy it?

Coconut oil can be found in all good health food stores. Extra virgin Coconut oil is extracted via a wet process, and coconut oil is extracted via a dry process. Buy either virgin or extra virgin - Extra virgin will give you a slight coconut taste, while virgin has no coconut taste.  

Organic coconut oils will not contain genetically-modified coconut or have previous pesticide use, so the healthier option would be to buy an organic brand.

Storage:  Keep your coconut oil jar in a cool place, as it can melt with heat (tip: keep it in the fridge in summertime!).

How to use: Use it just the same as you would butter in a fry pan. Coconut oil will melt pretty quickly and if using extra virgin coconut oil, your kitchen will smell amazing, especially if you cook it up with onions! 

10 Reasons why you should jump on the quinoa bandwagon!

Quinoa (pronounced keen-wah) has recently become popular in the Western world and has even made it onto the media circuit, it being used in meals on The Biggest Loser, My Kitchen Rules and Masterchef, just to name a few. So is this just a fad new food, or is it something to be taken seriously? If you haven’t tried it, its definitely time to jump on the quinoa bandwagon and I’ll give you 10 reasons why!

1.  Quinoa is an ancient grain native to South America and mainly found in Bolivia, Peru, Columbia and Ecuador. For these cultures, this is a staple grain. The ancient Incans called it ‘the mother of all grains’ , valued it the same as gold and held it to be sacred.
2. Quinoa is a gluten free grain, so is a coeliac-friendly alternative!
3. Quinoa is one of the few plant-based complete proteins. This means that it contains all of the essential amino acids necessary for the dietary needs of humans. If you are vegetarian, you may be at risk of not eating enough of all these amino acids each day, so quinoa is a great option! Not only is quinoa a complete protein, its also a good source of protein, with roughly 14g of protein per 100g of uncooked quinoa!
4. Quinoa is a good source of both soluble and insoluble fibre – Eating soluble fibre has been shown to reduce the risk of developing heart disease by reducing cholesterol levels.  Eating insoluble fibre has been shown to reduce the risk of developing constipation, colitis, colon cancer and haemorrhoids.  Diabetics on high-fibre diets need much less insulin.
5. Quinoa is high in magnesium, phosphorus and potassium. Those on potassium-sparing diuretic medications should note that 1 cup of cooked quinoa is equivalent amounts of potassium to 1 banana. Quinoa also contains smaller levels of iron, zinc and calcium.
6. Quinoa is easy to digest, which means those who have trouble absorbing nutrients from foods (such as the elderly, people on some medications, or with gut issues) will find this a nourishing and easy way to get your nutrients.
7. Quinoa is very easy and quick to cook! Before cooking, wash your quinoa under water thoroughly to remove the outer coat of saponins which make it more difficult to digest. Some people like to soak their quinoa for 5 minutes before use to be sure all saponins are gone. The cooking method is similar to rice, bringing 2 cups of water to 1 cup of grain and cover on a low simmer for 10-15 minutes, or until the germ seperates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it. You can also cook it in a rice cooker on the same water : quinoa ratio.



Uncooked vs. Cooked Quinoa: 1/3 cup makes this much cooked (this is an average dinner plate)

8. 2013 has been declared the UN International Year of Quinoa. A grain that has had a year declared for it can’t be all that bad!
9. It tastes yummy! The taste and texture of quinoa is a bit like brown rice crossed with oats. It’s fluffy, creamy, crunchy and somewhat nutty, all rolled into one.
10. Quinoa is a very versatile grain, with it being used in both sweet and savoury dishes. A few ideas on how to have it...

·         Make a quinoa salad - you could try my quinoa tabouli, or simply grate up some vegies and toss your quinoa in with it. Very easy.

·         An alternative to using wheat pasta – very tasty with a pasta sauce (like my ridiculously easy sauce!)

·         Add to soups to add texture and make a hearty meal

·         Instead of fried rice, make fried quinoa!

·         Quinoa patties

·         Quinoa porridge

·         Add quinoa flakes to smoothes

·         Puffed quinoa with muesli and yoghurt (similar taste to rice bubbles!)

·         Just by itself!

So there you have it, ready to jump on the bandwagon now?  You can buy quinoa from some supermarkets (its usually in the health food aisle), at markets and health food stores.

Think before you buy...

Something which has recently come to light about quinoa is unfortunately as the demand of it increases in the Western world, the price has also increased for the native people in Bolivia. This means what was once a staple keeping people healthy is now unavailable and they are forced to eat more nutritionally-devoid foods, like white rice and noodles.

Check the back of the pack of your quinoa to see where it comes from.  If you are in Australia, Kindred Organics from Tasmania is available in many stores so purchase local products to help local farmers and reduce the requirements from Bolivia.

Quinoa comes in white, red and black grain. There is no large difference between them all nutritionally, some people say that the red grain is slightly harder to break down that the white. Some places make a mix of the 3 to make a multicoloured dish.

So now you know about this amazing food! Be inspired to add it to your breakfasts, lunches and dinners!

Uncooked vs. Cooked Quinoa - know the difference!

Water Processing

Water, water everywhere, and not a drop to drink! 
This is true when you are in the middle of the ocean.  It is also becoming the truth on the mainland, where the “clean” water coming through our taps can be causing us more health problems that we are aware. How much do you know about how the water gets to our homes?

Fear the tap.

From dam to our tap...

I live in Melbourne, where growing up I was told “Melbourne water is one of the cleanest waters in the world to drink”. This may be true if you are drinking it directly from the source (except for a recent discovery of pesticides found near one of the dams), but that water goes through a complete treatment process before it ends up through our taps. I got these processes directly from the Melbourne Water website, then made my own notes on it.

Coagulation

Raw water is pumped from the reservoir to the Winneke Treatment Plant inlet control structure, where it is mixed with liquid aluminium sulphate (alum). The alum acts as a coagulant, encouraging suspended solids and microorganisms in the raw water to bind together to form larger particles.

Aluminium is a mineral commonly found in aluminium foil, antiperspirants, antacids and food additives. It has been linked with numerous health conditions with the most concerning one being Alzheimer’s disease. Aluminium deposits itself in the body in the bones and central nervous system, leading to neurotoxicity and osteopenia. The World Health Organisation (WHO) states that although there is only a small amount of aluminium used in water coagulation, the combined effects of the water with the use of aluminium in everyday products and foods may be detrimental to health long term.

Clarification

The water then flows through an underground channel to a water distribution chamber that feeds the four clarifiers. Water is circulated in the clarifiers for about 3 hours. The clarifiers enhance the cohesion and entrapment of the suspended solids and remove colour from the water. Solid particles are separated from the raw water producing what is termed 'settled water' and sludge.

I wonder how often they clear out the solid particles?

Filtration

The 'settled water' is delivered through concrete channels to 12 gravity filters, which remove most of the remaining suspended solids. Each filter is a rectangular, concrete structure with a bed of sand supported by a layer of course media that is supported on a layer of pebbles.

Sand filter system, this doesn’t sound too bad, does it? These sand filters haven’t been changed for 20 years, so imagine how much gunk is in those filters... an don't you love that it removes MOST of the suspended solids?

Disinfection and pH correction

After the water passes through the filters, it is disinfected (by chlorination) to destroy residual microorganisms. Lime is added to adjust the alkalinity/acidity (pH) level. The fully treated water flows into a large enclosed storage reservoir adjacent to the treatment plant. This reservoir is a buffer storage and water is released as required.

Chlorine is a dangerous chemical which is a known irritant, causing a reaction on the eyes, skin and respiratory system (companies use chlorine to bleach paper, imagine what it does to your eyes!). The long term effects are still unknown. This however, is not the main concern. Chlorine is highly reactive and its by-products are considered dangerous. Known carcinogens are formed when in contact with chlorine, which then accumulates in our fatty tissues and has revealed to alter cholesterol levels to increase harmful LDL as well as colorectal and bladder cancer.

 And you don’t just ingest chlorine from tap water, you also bathe and shower in it. In the warm water your pores open up like a sponge and absorbing all the “goodness” from your water, not to mention breathing in the steam. The heated chlorine produces chloroform, which used to be used in surgery as a knockout gas and can cause dizziness, headaches, abnormalities in pregnancy & sperm formation and liver & kidney damage.

Chlorinated water: the REAL reason Janet Leigh was screaming in the shower in Psycho

The lime process is not about adding lime fruit to the water (a pity!). Lime water is a common name for a calcium hydroxide solution, which is commonly used to alkalise liquids and is used in whitewash, root canal operations, making sugar, aquariums and the traditional creation of corn food products (tortillas, corn chips).

The list of health risks in the use of calcium hydroxide is huge. It has been shown to lead to breathing difficulties, internal bleeding, hypotension, skeletal muscle paralysis and an increase in our body’s blood pH level, which can cause damage to internal organs long term. The amount of lime used in water treatment is not mentioned, so it is unclear how dangerous and diluted the solution will be in the water. A clear connection between a persons health conditions and the liming of water may never be proven.

... not this lime!

We want this lime... 

 Fluoridation

We are required by State Government legislation under the Health (Fluoridation) Act 1973 to fluoridate the water supply. Fluoride is added in precise quantities downstream of the Winneke Treatment Plant at Research.

Did you also know that fluoride is considered a poison? It was once widely used as an insecticide and rodenticide and is considered to be more toxic than arsenic!

Fluoridation of water is a controversial topic, as you talk to any dentist and they explain the benefits of fluoridation in water as it helps prevent tooth decay. Research has found that fluoride not only causes further decay, but has also been linked to cause bone cancer, liver cancer, osteoporosis, genetic damage and even deformities.

Think of your body as a seesaw. All of our minerals are in a certain balance with each other. If you put a large amount of one certain mineral in the mix, it is going to change the seesaw and lead to an imbalance of the other minerals. I believe it is no coincidence that once Australia started fluoridating its water, the incidence of osteoporosis increased significantly, as minerals important for bone production (calcium, boron, magnesium, manganese and phosphorus) were thrown out of balance. Some countries in Europe (Germany, the Netherlands, Sweden, Finland and the Soviet Union to name a few) have all removed fluoride from their water due to the health and safety concerns. 

And it doesn’t stop there!

This water still needs to go through our pipes to get to the tap. What are pipes made out of?

Copper

Copper pipes are used extensively in plumbing systems throughout the world. We need copper in our diets for energy, collagen & elastin production and hair health, but like most things in life, not too much! Unfortunately, copper pipes can corrode over time and release copper into you drinking water. Water can remain stagnant in a tap for some time, which means there is more copper in it. If you have noticed a green/blue stain on taps, sinks, showers or toilets, or have noticed a metallic taste in your mouth after drinking, this means there is a high amount of copper in your water.

Excess copper consumption can cause nausea, GIT disturbances, headaches, diabetes,  hormone imbalances and Alzheimer’s. You can have your water professionally tested and you can even get yourself tests by Hair Mineral analysis (a sample of your hair is tested for heavy metals).

Mmmm... tasty water!

Polyvinyl chloride (PVC) Pipes

This is the more modern plumbing pipe and is a form of plastic common in todays manufacturing. In homes built before 1977, installed PVC pipes were found to leach polyvinyl chloride into drinking water at levels above the maximum allowed contaminant level. Levels were tested at dead-end pipe segments, where water stagnates. Who knows how many pipes in use today are from before 1977!

The manufacture and disposal of PVC creates potent environmental toxins. Polyvinyl chloride, the main ingredient of PVC pipe, is classified as a known human carcinogen. Stabilizers and plasticizers used in PVC production may contain lead or other heavy metals, and during incineration -a common form of disposal-hydrochloric acid is released. Hydrochloric acid is corrosive and can cause respiratory damage. This is also a problem during building fires, where exposure to burning PVC puts firefighters at risk. Of greater concern is dioxin, a potent carcinogen and hormone disruptor created during PVC’s production and incineration. Though dioxin is not present in the pipes, its emission from PVC factories and incinerators poses a health threat to everyone.

So what can you do to help your health?

• Buy a water filter for your drinking water
• Buy a shower filter – trust me, it feels amazing!
• Tell your friends & family about what they are drinking and spread the word
• If you are concerned with copper toxicity, get your water professionally tested and hair mineral analysis from a qualified practitioner.

A little note from me...

I will not endorse specific filter products on this blog, however if you email me privately at laura.thenaturopath@gmail.com, I can make recommendations to you upon my own experiences and research.

Pass the salt please!

We are told all the time that too much salt is bad for us. Thats true. But not all salts are the same! I’ve blogged to you about pepper, so its time to blog about the other common seasoning in our lives... salt!

What is salt?

Salt is comprised of the chemicals sodium and chloride (NaCl). It is one of the oldest and most common food seasonings around. The taste of salt is one of the basic human tastes and we need it (in small quantities) to survive. It is historically used as a form of preserving foods, as retains water, thereby stopping moisture and preventing foods from moulding. Salt preserving foods is still used today. In its natural state, salt contains trace minerals of magnesium, calcium, potassium and sodium.

For the people who love random facts out there, salt has been utilised in religions all around the world, with 35 verses about it in the Hebrew bible, 6 verses of the Christian bible, is very auspicious (good omen) in Hindu rituals, Wiccans used salt to clear negative energies and the Aztecs worshipped Huixtocihuatl, the fertility goddess who presided over salt & salt water.

Whats so bad about it?

Unfortunately most processed foods today contain salt, as it is used to enhance flavours. Once our bodies adapt to a level of salt, we keep needing to add more to get flavour out of foods. In our bodies, sodium is processed through the kidneys. When a person eats large amounts of it, the kidneys cannot process it all and excess sodium ends up in the bloodstream. Because it retains water, the volume of blood in the body increases, putting an added strain on the heart to pump the blood. Long term high salt intake has been linked with health conditions such as high blood pressure (hypertension),  heart disease, oedema (fluid retention) and kidney failure.

Foods known to be overly high in salt...

• Canned foods (soups, vegetables, fish)
• Cured meats (salami, bacon, corned beef)
• Snack foods (potato chips, pretzels)
• Processed foods
• Foods "low in sugar" - some of them make up for it in salt!
• Butter

The important thing is too look at the nutritional breakdown on the back of packaged foods. Anything below 150mg of sodium per 100g is considered low in sodium. Fresh produce (fruit, vegetables, meats, eggs, unsalted nuts, seeds) are naturally lower in sodium than processed foods.

Try to keep your daily sodium intake below 2000mg. If you only add salt when cooking and not afterwards, you may find your taste for salt changes and you don’t need to eat as much to get the flavour hit.

Unfortunately the salt added to foods is usually from table salt. See below for more details why this is a concern.

So are all salts the same?

There are variety of different salts around that you can buy, I've discussed the more common ones...

Table salt

This is the ground up stuff you can buy in shakers from the supermarkets, or in granulated packets. Table salt usually contains 97.5% sodium chloride and 2.5% other chemicals, such as an anti-caking agents, but some people put uncooked rice in with their salt as this does the same thing. Common additives include iodine, fluoride, iron and anti-caking agents. In processing, table salt is chemically “cleaned” (aka bleached), and then heated up to 650 degrees Celsius, which changes the natural chemical structure of the salt, removes all the beneficial minerals and makes it a potential cause to many health conditions.

Sea salt

Sea salt is collected from the ocean (thats why the shell is in this picture! :D). It is collected in trays, which are then dried in the sun. This means there is minimal processing and leaves the trace minerals in tact. However, many companies package their processed salt and call it “Sea Salt” as all salt came from the ocean at some point. Check the colour: if its pure white, its not alright! If its non-white, it means it contains minerals. Celtic Sea salt has a greyish sandy colour. Himalayan salt is a sandy rose colour. Read below for more details.

Black salt

I had to mention this one. I haven’t seen it anywhere to buy except at an amazing cafe near my house, called, strangely enough, Black Salt Cafe. Their salt is black! What makes it black? It is an unrefined sea salt from the Mediterranean which was originally white, which was then ground with volcanic charcoal and activated carbon. Charcoal is a natural detoxifier of the body, making it a healthy salt. Amazing stuff!

Movie Salt

Salt is a 2010 movie starring Angelina Jolie and Liev Schreiber The plot is about a CIA agent who goes on the run after a defector accuses her of being a Russian spy. Although its not the best film ever, its a good action flick which keeps you thinking. (Sorry, had to mention this one!)

Celtic sea salt

Also known as Sel gris, or Gray Salt. This is sea salt which uses solar evaporation methods, but is allowed to come into the contact with the bottom of the salt pan before being raked  (with wooden rakes), making it a greyish colour. It is a moist salt, meaning it does not suck all the moisture out of food when being used. This makes it ideal for heartier foods, like steak and root vegetables. It is also mineral rich, containing over 80 minerals and is herbicide and pesticide free.

Himalayan Crystal salt

This is the Grand Poo Bah of all salts. This is the most pure salt you can get. It contains the full spectrum of 84 minerals and trace elements that mother earth intended. It is an unprocessed, raw salt which is hand-mined from salt caves around the world formed 250 million years ago. Salt lamps can be bought made out of this salt and helps naturally ionise the air and adds an attractive glow to a room. Why is it called Himalayan? It used to be found just in the Himalayas, which would have to be considered one of the untouched natural paradises of Earth. Now it is farmed in many places around the world (mainly Pakistan), but the name still stuck.

Himalayan Salt Lamps - Hows the serenity?

So Celtic or Himalayan? Both seem pretty pure to me!

Himalayan salt is said to have numerous health benefits, including healthy pH balance for your body, blood sugar balances, promoting vascular health, supports respiratory health, helps with weight loss, promotes natural sleep cycles, supports your libido reduces the signs of aging, reduces muscle cramps and reduces sinus problems. This being said, this doesn’t mean you should go out and eat a kilo of Himalayan salt every day. Celtic sea salt has similar health benefits.

I believe Himalayan salt is more pure, as it is unclear how pure the waters are that Celtic sea salt is formed from. But ultimately, the choice is yours. Try both and see what you think!

Next time you ask someone to pass the salt, ask them to pass the Himalayan salt!

Coconut & Nut-crusted Barramundi with lime & chilli oil, served with Roast Vegetables

Whats on tonights menu?

I make sure I have fresh fish at least once to twice a week, so to help inspire everyone, I will be blogging different fish recipes for you all to learn to cook! This recipe is originally from my other blog - detoxober, a detox survival story. Although I'm not detoxing at the moment, this meal is still delish and fantastic for Winter!


The vegies.

I’ve roasted some sweet potato, beetroot, zucchini, garlic and onion.

How to roast: toss the sliced raw vegies in some olive oil, salt and pepper. Cook for a total of 45 minutes in an oven at 180C, with a 2^nd seasoning and added fresh rosemary after 25 minutes. Drizzle extra virgin olive oil on top before serving.

The barramundi.

The crust: Sounds more fancy than it actually is. We have a jar full of mixed raw nuts (almonds, cashews, brazil nuts, hazelnuts, pecans and walnuts). I grabbed 3 handfuls of nuts, with 2 handfuls of dessicated coconut, then whizzed up in a coffee grinder until fine.

The cooking: Rub some olive oil into the slices of barramundi, then coat in the nut mix.  Bake in the oven for 20 minutes, or until fish is cooked.

(I put the fish in the oven after 25 minutes of vegie cooking, so its done at the same time)

The dressing.

Olive oil... lime juice... chilli powder... pepper. Too easy. Very tasty.  These flavours are very much to taste and should be experimented in your own kitchen rather than following a recipe. You only need enough to drizzle on the fish, so don't overdo it. 

The result.

Ta da! a chef is born!

The verdict.

The fish was to die for. The use of the coconut in the crust added a greater dimension to the flavours. Normally I have a blob of butter with my roast vegies, so using the olive oil was a bit different, but gave the same enjoyment. I think this will be a regular new favourite.

Want another fish recipe? heres a link to my blog for pesto-crumbed salmon!

Steamed Vegetables

Whats on tonights menu? Steamed Vegetables!

I’m sure I just heard a resounding  sigh and “errr, I don’t think so” from my readers.  Yes, steamed vegies! They don’t need to be as bland as the reputation they have!

Whats so good about steamed vegies?

• Avoids heating oil increasing oxidation, toxicity and DNA damage.
• Steaming avoids fat and cholesterol intake
• Increased digestion and absorption of protein in steamed fish vs. fried 
• Steaming more alkaline less acidic
• Overcooking or burning food is easily avoided when steaming it.
• Steaming also results in a more nutritious food than boiling because fewer nutrients are leeched away into the water, which is usually discarded.
• When comparing steamed vegies to boiled ones, steamed vegetables retain more vitamin C and folate, so making them more nutritious!
• Versus microwaved vegies, steamed vegetables retained their antioxidant properties better.

How to steam vegies:

Never steamed vegies before? Heres how to do it.

• Use a bamboo steamer – fill a saucepan with water and put a bamboo steamer on top (these are fairly cheap and can be bought at the supermarket and reused)
• Some woks come with a steamer plate (like I have!) – fill the bottom of the wok with water, then put the steamer plate on top.
• Some rice cookers have a steamer accessory – your steamer manual will have instructions on how much water to use.
• The pan method: put about 1cm of water into a pan. Once the water is boiling, add the vegies to the pan. Because there is only a small amount of water, the steam will do the cooking.

  

      You can also steam in the microwave, however this is how to traditionally steam.

Carrot, capsicum, kale, zucchini and onion ready to be steamed!

1. Wash your vegetables and chop them up. The thicker the vegies, the longer it takes to cook.
2. Allow the water to boil, then put the vegies on top on the steamer, which allows the steam to cook the vegies without getting wet.
3. The cooking time changes depending on how thick the vegies are cut. I have found that once the colours start to look more vibrant, it means they are ready. You still want some crunch in them.
4. Some people like to rinse their cooked vegies under cold water to stop the cooking process. I haven't tried this yet, so am not sure how much of a difference this makes.

What can you steam?

Heaps of vegies are steamable! Carrots, capsicum, broccoli, spinach, kale, onions, corn, zucchini, bok choy, asparagus, cauliflower, peas, snowpeas, green beans, artichokes, brussel sprouts...

Take note! Different vegetables will take different amounts of time to be ready. A thinner leafy vegetale, such as spinach, will only need a small amount of time, wehere as a more hardy food like a carrot would take longer.

How to add some extra taste to your steam veg..

To keep the nutrition of these foods, avoid putting a heavy sauce on them, like butter, white sauces or cheese sauces.

Some ideas for you...

• Olive oil
• Tamari (wheat free soy sauce)
• Sesame Oil
• Salt & Pepper
• Cumin
• Fresh ginger grated – put your vegetables on top of grated ginger to allow the flavour to seep through!
• Fresh herbs (parsley, dill, thyme)
• Crushed garlic
• Lemon juice
• Chilli
• Balsamic vinegar
• Coconut oil

I love to make a mix of tamari, sesame oil, olive oil, salt and pepper. I then toss the vegies in this mix and serve. Yum!

Caffeine Facts!

How many of us start our day with a cup of coffee or tea, or we hear that person in the office say “I just don’t function until I have my morning coffee”? Time to learn more about that required caffeine hit!

a little bit about caffeine...

Caffeine is a naturally occurring chemical substance which affects our central nervous system by temporarily warding off drowsiness and makes us alert. I think this comic by The Oatmeal Comics sums up what caffeine does in our bodies really well:

Caffeine is naturally found in coffee, black tea, green tea, chocolate, yerba mate, guarana berries and foods derived from the kola nut (such as cola). It is added to energy drinks to help give the buzz. The effect usually occurs within an hour of consumption and a moderate dose wears off in about 5 hours.

Benefits of Caffeine

Caffeine is not only a stimulant, it also has other effects in the body. Do you find that soon after your caffeine hit you need to go to the toilet? Its not a coincidence. Caffeine is a natual diuretic, meaning your urinary output is increased. Caffeine also is a mild laxative, so can be beneficial to those with constipation. Caffeine is also a bronchodilator – it dilates the bronchi and bronchioles, thereby increasing the airflow to the lungs. If someone is suffering from asthma, or difficulty breathing. Be a MacGuyver and give them a cup of strong coffee! (Note, ask them if they have any caffeine sensitivities first!)

Health risks of Caffeine

Caffeine can disrupt natural sleep patterns, especially if its consumed in the evening. While not all people are affected by this, in some in can cause insomnia. Caffeine affects liver detoxification by speeding up your 1^st liver conveyor belt (don’t know what I’m talking about? Read this blog entry.). This can have detrimental toxic effects.

Once people get used to having coffee regularly, they can develop a dependency for it, which can lead to symptoms including headaches, irritability, nervousness, restlessness, heart palpitations after use. When your body consumes high levels, you may get anxiety and coffee jitters from over excitation of your nerves.

If you want to withdrawal from caffeine, you may experience headaches, irritability, nervousness, joint stiffness, anxiousness which begin to show in the 1^st 12 to 24 hours, peaks at 48 hours, then continues for 2-9 days.

Like anything in life, moderation is the key. A coffee or green tea now and then should cause no major disruptions to your health (unless you fit into the categories below), but if you live off the energy drinks, then be prepared to be at risk. I went to uni with a guy who used to drink Red Eye energy drinks all the time and one day I saw him drinking Red Bull Essence. He was sweating in the middle of Winter. That was 10 years ago. I would love to know how he is today!

Avoid if...

Those with heart conditions, high blood pressure, insomnia, peptic ulcers or a sensitivity to caffeine should avoid caffeine products. Some religions, including Seventh Day Adventists, Christian Scientists and Gaudiya Vaishnavas refrain from caffeine.

How much caffeine is in things?

This table shows caffeine amounts in mg, based on the USDA Nutrient Database.

Product	Serving size	Caffeine per serving (mg)
Caffeine tablet (extra-strength)	1 tablet	200
Caffeine tablet (regular-strength)	1 tablet	100
Coca-Cola Classic	355 mL	34
Coffee, decaffeinated	207 mL	5–15
Coffee, espresso	44–60 mL	100
Coffee, instant	1 tsp	31
Drip coffee	207 mL	115–175
Guaraná Antarctica	350 mL	30
Guayakí yerba mate(loose leaf)	6 g	85
Hershey's Milk Chocolate(11% cacao content)	1 bar	10
Hershey's Special Dark(45% cacao content)	1 bar	31
Jolt Cola	695 mL	280
Mountain Dew	355 mL	54
Percolated coffee	207 mL	80–135
Red Bull	250 mL	80
Tea – black, green, and other types, – steeped for 3 min	177 mL	22-74

Caffeine amounts vary for different foods, so these figures are not finite. Tea and coffee caffeine amounts can vary based upon growing conditions. If you are concerned, check the labels!

So how much is too much to consume each day? It varies from person to person, but most places I researched said the ballpark guideline is no more than 600mg daily to avoid major health risks.

Guidelines state that pregnant and breastfeeding women should have no more than 200mg daily, as higher doses are connected with low birth weights and even miscarriage. Anything you ingest also affects your baby – caffeine can affect your babies heart rate (if pregnant) and can be passed through breast milk (when lactating). There are great caffeine-free beverages available if you wish to avoid coffee and black tea altogether – see below for more details.

A fatal dose of caffeine is 170mg/kg, which is like consuming 80 to 100 cups of coffee at once. Perhaps you don’t need a caffeine hit THAT much!

Decaffeinated coffee?

Many times have I gone into a cafe and the person in front of me has asked for a skinny decaff, or I go into the supermarket and there are jars of decaffeinated coffee sitting on the shelf next to the instant. Coffee naturally contains caffeine, so how do they get the caffeine out of it??

After doing some research, I found there are several methods on decaffeination:

• Swiss Water and French Water extraction: uses no chemical solvents. This involves soaking the beans in hot water, then spraying the beans with the water to reduce flavour-loss compromisation.
• PROS: No harmful chemicals used in process.
• CONS: Flavour of beans may be lost.
• Solvent extraction: uses methylene chloride, ethyl acetate, ethyl alcohol, acetone and ethyl ether to extract the caffeine. This may done directly after the water extraction methods, or involves direct solvent extraction.
• PROS: Full-flavour of beans is maintained.
• CONS: Harmful chemicals are used in this process. Methylene chloride has been found not to be carcinogenic to humans, but can deplete the ozone layer.
• Super critical carbon dioxide extraction: high-pressure carbon dioxide is transformed into a dense liquid, in which the beans are treated with to extract the caffeine.
• PROS: This does not involve dangerous chemicals and there is no flavour lost in this process.
• CONS: Found to be very capital intensive
• Microbial decaffeination: Bacteria is sprayed onto coffee plants and is capable of degrading caffeine
• PROS: No caffeine processes warranted, flavour of beans remains
• CONS: Enzymes in bacteria to degrade caffeine are not stable
• Genetic modification: some companies have derived methods capable of producing decaffeinated plants.
• PROS: No caffeine processes warranted, flavour of beans remains
• CONS: The plants use caffeine as a defence against predators (thus making the plant weaker) and decaffeinated plant seeds may prevent growth of neighbouring plants. Unknown long term effects of genetically modified foods.

Annoyingly, when looking at jars of instant coffee, the caffeine extraction method is not listed. So how do we know what we’re consuming? We don’t. Companies that mass produce their decaffeinated coffee are more likely to use a cheaper method which may involve chemical extraction.

Caffeine free alternatives!

Yes, you can still go to the local cafe and not have caffeine! What are the options?

• Roasted dandelion root tea – tastes similar to coffee, but without the caffeine
• Herbal teas – chamomile, lemongrass & ginger, cinnamon, peppermint, licorice – all are popular teas found at  most cafes which are a sweet alternative!
• Rooibos tea is Afrikaan for “red bush” and is popular in South Africa. It is starting to get more fame here. Tastes similar to black tea and comes in many flavours.
• Fresh juices – a natural energy hit with a freshly made juice. Apple, orange, carrot, celery, ginger, beetroot, pineapple, mint, lemon, watermelon... the choice is yours on what you put in.

Don't take from this blog that I am anti-caffeine. Far from it! Like most people, I enjoy the aroma, taste and buzz from a good coffee. But like I said earlier, moderation is the key. Knowledge is powerful and this blog is about education, not reprimand. Be aware of what you are putting in your body and take care of it.

Another perk of a caffeine hit - amazing coffee art!

Comic is copyright to The Oatmeal Comics.