The Most Important Thing to Love

Hey guys!  Kelsey here!  I'm sooooo excited for the post today- my good friend Alexis has graciously agreed to share her journey with all of you.  Alexis is from Effingham, IL and is a Biological Sciences major with a double minor in Chemistry and Theatre/Dance at Southern Illinois University Edwardsville.  She is on track to graduate in 2016 and plans to go on to dental school.  She loves deadlifts, coffee, musical theater, and Harry Potter.   

I met Alexis about a year ago.  Watching her journey has been nothing short of inspiring.  I do want to call out that this is Alexis's journey using CrossFit as her starting point.  Your journey may start from running, walking, powerlifting, yoga, or even playing with your kids on the beach.  And that is all totally cool!  

Alexis- thanks.  You are beautiful inside and out.  I'm grateful to call you my friend.

_______________________________________________________________________

I’m falling in love... No, not with a man.  Half of the time I’m still in the boys-are-gross camp.  What I’m falling in love with is myself, all thanks to whole-foods and fitness.  Now I know what you’re thinking, isn't twenty years of living a blessed and fun life enough to love yourself?  However, it wasn't enough for me, and it was not until I discovered CrossFit and all that comes with a healthier lifestyle that I truly began loving myself and appreciating my body.

Rewind to about a year ago, when I first stumbled into a CrossFit box for the first time with no prior fitness or nutrition regimen, a very poor body-image, and low self-esteem. I thought I was fat, unattractive, and had no appreciation for my body.  I vividly remember not even being able to run a half-mile in high school, but here I was committing to daily challenging workouts.

My mantra through many of those first workouts ran along the lines of “Don’t you want to be skinnier?”, “Remember what you looked like in a bikini last year.”, “Think of all the tiny girls you go to school with!” and so on.  Honestly, that was not a very fun or successful way to motivate myself to continue working out.  It definitely didn't improve my self-esteem.  Instead of celebrating my body and the many ways it was changing that I was blind to at the time, I was diminishing its worth by comparing it to others’ bodies.  I was taking its' value to be only what I saw in the mirror.

However, great changes were happening that I at first did not appreciate.  Pull-ups stopped being a thing that just the guys could do to something I could do as well.  Squats and deadlifts gave my naturally thick thighs a purpose when I realized these were movements I was not half-bad at.  It was in these things that I found my motivation to exercise and take care of myself.  I started caring less and less about what I looked like standing next to other people and more and more about the things my body could do.  And this was when I started loving myself.  

Because how cool was it that I could climb a fifteen foot rope and run a mile without stopping?  That was me doing those things and so much more.  

Me and my incredible body. 

 A body that through fitness, I finally could love.

I’m still on this journey of loving myself but I know I can accredit fitness and nutrition for what I think of as my biggest success of all: finally seeing my body as beautiful.  Once I started loving my body, I realized how truly beautiful it was.  

We live in a culture where we are constantly bombarded with what the idea of beauty is and constantly.  We are racing out to access products to achieve that standard of beauty.  But that isn't real beauty.  I believe beauty is a very personal and individualized thing that manifests itself uniquely in every person.  

I can’t hold myself up to a standard of beauty, because no other individual is like me and has my body.  My idea of beauty probably looks very different than some of yours, but here is why I believe I am beautiful....

My body is beautiful because it is strong, it can handle heavy weights, do handstands, pullups, one-legged squats, and so many other awesome things. My body is beautiful because it can rock a pair of jeans, because fitness and nutrition have give my body beautiful curves that I can show-off with pride. My body is beautiful because it has muscle, can carry me through any tough task, and because it never quits on me. 

My body is beautiful because I finally love it. 

-Alexis

The Most Dangerous Food You're Probably Eating

Ok, sorry if I'm being dramatic.  Nothing irritates me more that fear mongering in the health and fitness industry.  It is dangerous, irresponsible, and the tactic that spun me into vegetarianism leaving me sick, tired, and metabolically damaged after 3 years.

Let's be honest here.  There are foods that we should be eating every day, foods that we should mostly avoid, and foods that can really only be rationalized on a very special occasion.  And of course, we all have our own personal poisons that we should never touch.

But there is one food, in my opinion, that brings no value to anyone.  Ever.  So I'm going to break my own rules on this one.  

Spoiler alert... it's not Gluten.  Although I think that's plenty nasty,  I still think this food is worse.  PS- have you seen the Gluten Free Duck video??  Hilarious. Don't be that Duck.

This food is highly processed, can have a devastating impact on your hormonal system, is very difficult to source, and is claimed to be a health food.  Now we can say this about a lot of foods,but what makes it so dangerous is that it's in everything.  Seriously- it's everywhere.  It's probably creeping up behind you right now.... (made you look).  

Are you ready?

Soy.  

What?  But soy is so good for you.  That's what Tofu is made out of.  I'm obsessed with Soy milk!  And what the heck would I put on my Chinese food?  

Sorry to be the one to break the news, but this former super food is quickly falling from grace.  Let's look at the evidence against it:

• According to Chris Kresser, studies have linked soy to malnutrition, digestive problems, thyroid dysfunction, cognitive decline, reproductive disorders, immune system breakdowns, low sperm counts, and even heart disease and cancer.
• Soy isoflavones (estrogen), while said to be healthy for women, can actually prevent ovulation and cause cancer cells to develop.
• Soy is highly processed. Modern processing methods make soy from the waste of soybean oil.  So it's easy and cheap to make, meaning it makes a great filler. 
• Soy in baby formula is linked to early puberty, an increased risk of infertility, and cancer later in life in females.  For males, an increased risk for a delay or retardation of the development of sex organs.  A study from New Zealand found that the hormones in soy baby formula is equivalent to 5 birth control pills per day.  And guess what- 30%-40% of all babies in the US drink formula with soy in it. 
• It is estimated that 90% of all soy sold in the US is genetically modified and Round-Up ready, increasing chemical run off around the world.  Soybeans can also be farmed using monocropping, which is a contributor to soil erosion and the loss of biodiversity.
• Soy is an anti-nutrient, meaning it keeps the body from absorbing nutrients. It specifically depletes Vitamins B12 and Vitamin D.

So how did soy become America's new favorite health food?  Well, remember that it's cheap to make.  So the food industry has a big incentive to get it added to as many products as possible....  38 billion reasons to be exact.  

The food industry has also used the long lifespan of Asians countries and their consumption of soy as proof that the stuff is healthy.  But truthfully, traditional Asian cultures ate fermented soy, which decreased many of the toxic properties.  Additionally, soy only accounted for less than 1.5% of daily calories.  

So contrary to popular belief, soy is just not that good for you.  But so what?  Neither are Oreo's, pizza, or soda.  Well, I can tell you definitively when I am eating any of those.  And furthermore, I can tell you definitively that I'm eating a soy burger or Tofurky.  But what happens if you don't know that you're consuming soy?

The biggest danger of soy is that it's added to 70% of processed food products (remember- cheap).  It's commonly found in canned tuna, soup, protein powders, pizza, bread, bread crumbs, imitation crab meat, bacon bits, chewing gum, cosmetics and even CHOCOLATE.  Soy is also an additive in over the counter and prescription drugs and vitamins.  

And soy isn't always called soy.  Common names for soy as an ingredient can include:

• Artificial flavoring
• Natural flavoring 
• Textured Vegetable Protein (TVP)
• Textured plant protein
• Hydrolyzed vegetable protein (HVP)
• Vegetable oil
• MSG (monosodium glutamate)
• Lecithin
• Vegetable Broth
• Vegetable Gum
• Vegetable Starch

Is an occasional small amount of soy going to cause significant health problems?  Unless you have an allergy, probably not.  Where we run into problems is repeated amounts of soy masquerading as health food and safe fillers. 

So what to do?

Eat fresh meat, fish, veggies, and fruit.  When you do have to venture into the processed section of the grocery store for your olive oil, nuts, and coconut milk, read the labels.  Get the unflavored version of everything you can.

Do the best you can with what you have!  If you keep it whole and minimally processed, you'll not just avoid the soy, but most of the other nasty fillers as well.

Is this all news to you, or have you been avoiding soy all along?  Share your experience in the comments!

Cheers!

Kelsey

What's Wrong with Processed Sports Drinks (and Recipe for a Real Food Alternative!)

As we're approaching the height of the summer heat and humidity, over-exertion and dehydration tend to appear.  If you have performance goals, work outside, or have kids that are constantly on the go, maintaining that intensity without the risk of injury or overheating can be tricky.

For this, the food industry tells us that sports drinks are they way to keep ourselves hydrated and safe.

But wait a minute, is there something wrong with Gatorade, Powerade, or any of the other sports drinks that promise superior nutrition conveniently out of a vending machine?  According this this Deadspin article, a lot (<-- Warning, it's a great article, but there is some swearing).  It calls to question the entire notion of dehydration, electrolytes, and cramping.  

I don't think that replenishing electrolytes and carbohydrates (salt and sugar, by the way) is a bad thing.  In fact, feeding your body some glucose (sugar) immediately following physical exertion can help your body start to repair damaged tissues.  The only caveat here is if you have fat loss goals, it could be detrimental to your goals.  But more on that another time.    

What I'm more concerned about is the ingredient list.  Let's break down common ingredients found on one of these labels:

Water- This is good.  Drink enough of this in general.

Sugar-  Pretty straight forward.  This is what will help you replenish your glucose stores, as mentioned above.

Dextrose- This is the name given to sugar produced from corn.  Reading between the lines here- High Fructose Corn Syrup.  Despite the marketing efforts by the Corn Industry, there are plenty of reasons why you do not want to ingest this.

Citric Acid- For the purposes of manufacturing a sports drink, it is fermented sugar to use as a flavoring agent.

Natural Flavor-  This is a gnarly one.  A search on the inter-webs will send you down a rabbit hole that this can be a chemical that resembles perfume, MSG, Aspartame, or even bugs.  The official FDA definition is published in the Code of Federal Regulations (21CFR101.22).  Basically the label "Natural Food" means the flavoring can be derived, distilled, or extracted from either plants or animal matter directly or via roasting, heating or fermenting.  There is no direction on the quality of the source of the flavoring- factory farmed cows and genetically modified soy beans are fair game.  Point being that this a very vague food label that is not highly regulated.

Sodium Citrate-  This is a common food additive for flavor and preservatives, but in it's most basic form, it's salt.

Monopotassium Phosphate- This is water soluble salt, and a source of phosphorus and potassium.  My thought would be that this is where the electrolytes in sports drinks come from.

Modified Food Starch-  This is an ingredient that will aid in attaining the desired texture or gel of the food.  The nutritional value of this food is a wash, but you should note that unless otherwise stated on the labeling this can be made from corn or wheat from varying quality sources.  So if you have an allergy to gluten or are trying to avoid GMO sources, avoiding Modified Food Starch would be a good first step.

Glycerol ester of Rosin-  This is another ingredient that aids in mix and texture.  It's pretty common in fruit juices to keep oils and water from separating.  Officially there are no heath risks associated with this and it is the "best and most natural option for achieving stability in beverages," however it is advised that pregnant women consult their doctors prior to consuming beverages with Glycerol Ester of Rosin (ummm... what?).

In a nutshell, manufactured sports drinks are chocked full of artificial, man-made, unclear, borderline panic inducing ingredients.  

So what to do?

Well, first of all, good ol' fashion water will probably suffice most of the time.  If you're concerned about electrolyte loss, you can add a pinch of salt.  Only after incredibly intense workouts or spending time laboring in the heat and sun should the need for an electrolyte and glucose hit be necessary.

If you do feel you need a sports drink.... Enter the glorious coconut.  Coconut products have taken the US by storm over the past several years, from milk, to flakes, to oil, and for our purposes today... coconut water.

Think of coconut water as nature's own miracle sports drink.  It has all the essentials without the man made ingredients, such as good sugars, sodium, potassium (more than 4 bananas per serving), and electrolytes.  As a bonus, it has dietary fiber, enzymes, vitamin C, and amino acids.

Now, for those of you who have tasted coconut water, you might cringe at the thought of using it.  No doubt- it is an acquired taste.  So how do we make one of nature's most optimal foods better suited for consumption?

Do what the food industry does- add sugar!  But in our case, we're going to add a natural source of sugar (and other vitamins, minerals, and dietary fibers).  In other words, we're going to add fruit.

Wholly Made Sports Drink

Ingredients: 

1 Cup Coconut Water
1 Cup Water/Ice
1/4 Cup Strawberries and Pineapple (Mango, Bananas, or any tropic fruit work great)
Blender or Muddle Tool
Shaker





1. Muddle or blend the fruit fruit.  I prefer to muddle only enough to get some of the juices out, because I like the chunks of fruit during or after a workout.  If you don't think you'll like the fruit as chunky, then just pop it in the blender to get it to your desired consistency.

2.  Add that fruit, coconut water, and water/ice to your shaker (you can mess with the coconut/water/ice ratio depending on how palatable you find the coconut water).

If you're going to be enjoying this immediately, then you probably don't need ice.  If you're going to take this with you to the gym or the soccer field, adding some ice will help keep it cool until consumed.

                                   

3. Shake it up!

4.  Leave it in the shaker and take it with you.  Or pour and enjoy immediately.

A few notes on this:
  -  You can make it ahead of time, but it will only keep in the fridge for about 3-4 days before it starts to get questionable.
  -  You'll find this is slightly less convenient than a manufactured sports drink.  But in my opinion, it's well worth it.
  -  Experiment with this!  Have fun, test and learn on yourself, and let me know what you think!

Cheers!

-Kelsey

5 Things I Learned from Corporate America

Today is the day....  the day I say goodbye to my cubicle and the florescent lights (and the toxic dump next door).  I'm doin' this career thing on my own now. 

I am so excited to take this step, but in my haste I've forgotten that I've spent nearly the last decade of my life growing into new and exciting roles.  I think often when we're so focused on what's ahead of us, we forget how valuable the thing is that we're leaving behind. 

So I've put together five life lessons I've learned from living in the corporate world.  There are many, many more than this, but in the interest of time (hey, I'm self employed now), I'm keeping it to just five. 


1. Always Lead With Data- Listen, we all love the warm and fuzzies of 'listening to our hearts' or 'trusting our instincts' but when it comes to real life decisions that impact not just you personally, but hundreds or even thousands of other people, you have to do the research.  And don't do shotty research.  You may get away with it once or twice, but not forever.  The data might not be easy to get, but figure it out.  You simply cannot impact the bottom line without having the facts to back it up.

2. Don't Forget to Trust Your Gut-  Data is incredibly important, but you cannot rely solely on what the data is telling you.  Apply your knowledge or life experience.  And if you don't have that knowledge, find someone who does.  Just as making decisions with no data can wreak havoc, making decisions based on data alone can be just as detrimental.  The best leaders I've had the fortune to work with always make decisions using a combination of facts and their own experience.

3. Never Assume You are the Smartest Person in the Room-  Trust me on this one, I've learned the hard way.  First of all, if you assume you are the smartest person in the room, you are obviously wrong.  And second, if you make the mistake of thinking you are the smartest person in the room, you are tempting fate that you will fall flat on your face in front of everyone (literally or figuratively... I've done both). 
Listen- there is nothing wrong with being a subject matter expert in any field, but the knowledge of one does not stand alone.  If you want to be successful and change your world, you will need to learn how to use the power of collaboration.

4. Figure Out How to use Your Resources- As I stated above, you cannot know everything.  The good news is that we live in a world where access to infinite knowledge is literally at our finger tips.  If you have a question, figure it out using your resources.  Do not rely on other people to take time out of their busy days to help you. 
Let me explain: at my (now former) job, I was regarded as somewhat of an excel expert.  Not because I took classes or have some innate ability to understand rows, columns, and cells.  It's because I learned to harness the power of Google.  For awhile, it was fairly common for people to ask me a question that could be easily answered online.  Don't get me wrong, I am happy to help.  But you can bet if it came down to an interview, I would have some thoughts about that person's ability to get a job done.
One of the best managers I've ever had used to tell me to "Go figure it out" all the time.  It was uncomfortable and frustrating.  But I learned that the best, most transferable skill that you can ever develop is the ability to use your resources and get things done. 

5. Learn to Love Your Co-Workers- ....they are, after all, your family.  Or at least sometimes it seems like it.  There have been times in the past several years where I saw my team more than I saw my husband. 
When I first entered the work force, I thought it was weird to see people hanging out after work or getting together on the weekends. 'You see these people all day, why would you want to see them when you're not at work.'  But eventually, it clicked. 
These people are not just the people that you race out of the parking lot or compete with for a raise.  You are DOING LIFE with them.  They will be your walking partner, your interior design consultant, your relationship therapist, your personal comedian, your encouragement for eating well (or poorly), your personal shopper, your lighthouse in the storm....  and your best friend.  Like anything in life, you will get out what you put in.  Invest in these people and it will pay dividends.

So that's it...  And this is it: 

To my corporate friends and mentors....  Thanks for the memories.  It's not farewell, just see you later.

Cheers-

Kelsey 

Real Food Burger Bun Recipe and Updates

It has been a crazy few weeks!  In an awesome way, of course, but a lot has happened!  So I wanted to give you a 'Kelsey's life' update and then share an AWESOME recipe just in time for your 4th of July Backyard BBQ.

So here we go:

• I became a Quitter.  At the beginning of this month, I turned in my notice to my Corporate job so I can focus on Health Coaching full time.  I am so excited, nervous, scared, pumped, anxious, etc.  But mostly excited!  This means that I'm going to have more time to dedicate to my current clients, open my availability for new clients, and create awesome and relevant content more regularly.  Speaking of content....

• I started an e-Newsletter.  So sign up to get weekly access to exclusive content, recipes, articles, events, etc.  I know what you're thinking: "Between Groupon, the Prince of Nigeria, and all the cat pictures I get from Great Aunt Sally, there is no more room in my inbox."  Or "I already follow you on Facebook, Twitter, and Instagram.  What do you possibly have to add to those?"  Well, I love Social Media, but I have no control over whether or not my posts show up on your news feed so you could be missing a lot of great information.  Even if you've followed by blog through Blogger, this is different.  But due to anti-spam laws I cannot sign you up!  Plus I promise my newsletter will be more relevant than those cat pictures!  Speaking of relevant...

• I'm officially a Certified Health Coach.  I finished and passed my final exam from the Institute for Integrative Nutrition and am accredited by the American Association of Drugless Practitioners.  This has been an incredibly enlightening and amazing journey, but it does not stop here.  I plan to continue to grow and learn every day, attend seminars and workshops, and attain designations.  

So I think that about sums it up for now... but stay tuned because there is more to come!

Low Carb, Real Food, Super Delish Burger Bun

  If you are gluten free, low carb, or just avoid bread, you know this time of year can be depressing.  You are usually the one left to munch on your slab of meat between two pieces of lettuce, or worse, cutting it up with a knife and fork.  

(Sad trombone.)

  So here we go.  A bun made with just 5 ingredients and that looks and tastes pretty darn close to a normal bun.  Plus it only takes 20 minutes to make.  10 cool points for me, right?  

  You can make this in advance and it will store for several days in the fridge.  Just make sure you take it out in enough time to come to room temperature.

  The recipe makes 1/2 of a bun.  So if you want to make enough for one burger, double it.  If you want to make enough for 2 burgers, make 4.  And so on...

Ingredients: 

1 Egg

1/2 Teaspoon Coconut Flour

1/2 Teaspoon Cacao Powder

1/2 Teaspoon Baking Powder

Pinch of salt

Instructions:

Pre-heat oven to 375 degrees.

Grease a small, oven safe bowl with coconut oil.  I used my Pyrex custard cups.  If you do not have a dish that you feel comfortable using in the oven, there is a microwave option listed below.  

Add all the ingredients to the bowl.

Whisk ingredients together until there are minimal to no lumps (some lumps are ok, but not a ton).

Put the bowl in the oven for 15 minutes, or until mixture is firm.  The bun will be light brown in color.  You can microwave it, if you prefer, for 90 seconds

Allow the bun to cool.  Use a knife and scrape between the egg and the dish and gently pop the bun out.

Create a majestic burger to make all other burgers jealous.  

And voila!  All your burger problems solved!  

Cheers!

Kelsey

10 Nourishing Snack Ideas for Road Trips

Fact:

Summer.  Is.  Awesome.  

Backyard BBQs, swimming, fireworks, vacations, longer nights, and waking up to the sunrise instead of the alarm!

And what's summer without a road trip or two (or three or four)?  It's fun to drive through small towns, stop at antique stores, explore new cities, pull over to take pictures of beautiful scenery, etc, etc, etc.

Heading into Hobart, Tasmania on the BEST ROAD TRIP EVER.

What's not to love about road trips???

Well....  how about the inexplicable regression to eating garbage fast food and gas station fare?

Seriously.  This is a big deal.  Nothing will ruin a scenic view or a game of I Spy quicker than gastrointestinal distress from a bucket of fried chicken or gas station hot dog.

As fate may have it, I've recently had several converastions on this very topic.  People just want to know what the heck to eat on a road trip!

Snacks

My recommendation is to pack your own cooler with snacks.  If you see an awesome little restaurant that looks quaint and/or hipster- get on it!  Otherwise, don't waste a cheat meal on a deep fried whatever's convient.

To qualify as a good road trip snack, the food must be able to survive in a cooler in the back of a car for a few days (sorry, Ice Cream is out).  It also has to be relatively low mess and non sticky.  That can limit the options, but it's not impossible.  Here is my list of 10 road trip compatible foods that won't derail your goals or your wallet.   

1. Beef Jerky.  If you can make your own, awesome.  If not, I recommend Steve's Paleo Kits- pre-packaged meals/snacks that are from ethically source animals and proceeds benefit an awesome cause!
2. Holy Guacamole.  These suckers are awesome.  The ingredients are legit, they're not messy, and they come in individual packets.  You can bring chopped veggies or organic tortilla chips for dipping.  I love to dip my beef jerky in them.  Mmmmmm...
3. Hard Boiled Eggs.  These will last in a cooler and pack a perfect punch of protein and fat.  You can also pre-peel them so you don't have to deal with the pesky egg shells in the car.
4. Kale Chips.  Kale is a nutrient powerhouse and Kale chips are delish. You can make them yourself or most grocery stores are carrying them these days.  Just watch the labels for any gnarly ingredients.  If you're buying, I recommend Brad's Raw Kale Chips.
5. Nuts.  Any kind that suits your fancy.  Just be careful with over consuming- one handful goes a long way!
6. Grapes.  You can really chop any type of fruit that you want, but I always feel like my fingers get really sticky really quickly with most chopped fruit.
7. Mini Sweet Peppers.  I eat these like candy- they are sweet and crunchy. Eat 'em on their own or with some Holy Guacamole! 
8. Dark Chocolate.  I mean, it's vacation, right??  This might satisfy your sweet tooth and keep you from pulling over to get an over sized shake (and fries to dip in it- am I right??).
9. Water.  This is super important, especially if you're wanting to hit the ground running or are trying to recover from too much sun.  Hydrate, hydrate, hydrate, and avoid coffee and soda at all costs. 
10. Justin's Butter Nut Packets.  You can cut the corner of these handy little packets and eat them straight, or pair them with your dark chocolate!  

Restuarants

If you want to escape the confines of the car, are in a bind, or maybe get more than four feet from your family, use a "better than" strategy when selecting fast food.  Find someplace that serves a good salad- Subway, Panera, and Wendy's are good options!  Most fast food restaurants will serve bun-less burgers and many will allow you to sub a side salad for french fries  These places may not be ideal, but they are better than the alternative.

And finally,

Remember that it's vacation.  It's important to nourish your body, but don't be afraid to enjoy the local food.  If it's kangaroo in the Outback or your weight in Seafood on the Gulf Shores, culinary exploration is one of the funnest ways to experience life.  And no matter where you're heading this summer, be healthy, safe, and happy!

-Kelsey

What are your "Go To" road trip snacks?  Share them in the comments below!!

Un-Caffeinated

OK, so.  On the outside, I'm Miss IHaveAllTheAnswersAboutHealth.  On the inside, I deal with my own nutritional demons  That's pretty typical, right?  Don't "they" say the most disturbed people become therapists?  So this is kind of the same thing.

But in the spirit of full disclosure, I've been dealing with a an issue over the past several months.  It's an issue with a substance that's flat out been an addiction for the past 10 years.  I could not imagine my life without it.  For some people, it's not a big issue.  But for me, it was becoming the most detrimental issue to my health.  And based on the dramatic nature of my explanation, it might not be what you think.  Are you ready?

Caffeine.  Specifically, coffee.  Even more specifically, a Grande Pike's Place with a shot of espresso and some cinnamon powder.  Every.  Flippin.  Day.  Sometimes more than once.  Plus about another 8 cups of black coffee.  And I'm not even close to kidding.

To be clear, I didn't think I had a problem.  But looking back, I should have known there was an issue when I started telling people that "I could quit if I wanted to, I just don't want to."

I've been one big ball of stress over the past year.  With what feels like 8 million things going on, I was wound tight every minute of every day.  Then one day I heard one of my favorite bloggers/podcasters, Jason Seib, mention that caffeine is for healthy people.  Whaaaaaaat??  Doesn't caffeine make people healthier?

Well, here's the issue.  Caffeine creates stress in your body.  While some stress can be good, in the wrong situation it can be bad.  Really really bad.  

Long story short- caffeine artificially increases cortisol and reduces the functionality of the adrenal glands.  This can cause issues with sleep, weight gain, chronic inflammation, and overall feelings of crappiness (<- that's a word now).

In a person who is very healthy and dealing with low levels of stress, caffeine can be no big deal.  But for someone who is stressed, has a compromised immune system, or struggling to meet aesthetic or fitness goals, it can be very detrimental.

So, I cut it out.  Cold turkey.  

I replaced it with decaf herbal teas and drank water- a TON of water.  And I spent the first three days in a foggy haze.  Like, it took me 30 minutes to read and comprehend one email and I could barely hold a conversation before noon.

Siiiiiigh

And then after about 3 days.... the weirdest thing happened.  The fog lifted:  

• I could think clearly.  
• I had more energy.  
• I slept better.  
• I felt rested and ready to go when I woke up.  
• I became a morning person again.  
• I stopped feeling like the world was crashing down every minute of every day. 

Pretty much the opposite of everything I thought would happen.  

And the BEST thing about cutting out caffeine is that I am no longer bound by the chains of needing a substance to function.  Believe it or not...

There is freedom in restriction.    

Soooo... what now?  This doesn't mean I won't ever have an ounce of caffeine again.  But what it does mean is that I will be VERY intentional to never again allow my mood, productivity, or happiness be dependent on an external stimulant.

So you're probably reading this and you're thinking "good for you, but I could NEVER do that."  Trust me- If I can, you can.

How do you know if you should consider giving up caffeine?

1. You need caffeine before you can function in the morning.
2. You don't sleep well.
3. You get headaches if you don't drink it.
4. You're constantly stressed, angry, or anxious.
5. You've hit a fat loss or performance plateau.
6. You couldn't imagine your life without it.
7. You've ever used the phrase "I could give it up if I wanted to. I just don't want to."

And so let's say that you decide this is the right move for you. 

How do you even start?

1. Create a plan and set a date.  And then warn all your friends and family to avoid you for the first three days.
2. Clear your house of any caffeine and change your route to work/school/the gym to avoid a Starbucks.  Seriously.
3. Enlist a cheering section to support you, but apologize in advance for how you may behave (see suggestion one).
4. Plan on drinking LOTS of decaf herbal teas and water.  This will help alleviate headaches and sluggishness.
5. Batten down the hatches.  It won't be easy, but it will be worth it.  You are worth it.  Your health is worth it.  If you need help, I can help.  

So tell me....  Have you ever given up caffeine?  Or beat another food addiction?  Or even just thought about it?  Tell me about it in the comments!