The Caffeine Debate Continues

Be careful with caffeine

Every time you drink tea, coffee, cocoa, chocolate, or cola you are giving your body a 'hit' of caffeine. Along with nicotine and alcohol, caffeine is one of the three most widely used mood -affecting drugs in the world.

If you have more than two or three caffeine drinks per day your 'habit' may be affecting you emotionally and physically much more powerfully than you might expect.

What is caffeine?
It is a potent and quick-acting drug which produces an effect similar to the stress response in our bodies. Caffeine affects each person differently, depending on individual circumstances such as weight, build, etc. It has an almost instant effect on your mind-body which will continue to influence your state for 6-8 hours afterwards.

Caffeine research


New research into the effects of caffeine continues appear every few months and these reports frequently contradict one another - depending on who did the research, how many people were evaluated and, of course, who funded the research... So the definitive word on caffeine has not yet been agreed

Caffeine affects each of us differently - a hit of caffeine that will cause insomnia in one person can be a great nightcap for someone else

Take the list below, and the research into caffeine, with a pinch of salt (not literally, of course) and experiment to discover how you, personally, relate with this drug

Reported effects of caffeine
The following effects are commonly attributed to over-use of caffeine - while reading them bear in mind that what is true for one person may not be true for someone else:

1. Stimulates your heart, respiratory system, and central nervous system.

2. Makes your blood more `sludgy' by raising the level of fatty acids in the blood.

3. Causes messages to be passed along your nervous system more quickly

4. Stimulates blood circulation

5. Raises blood pressure

6. Causes your stomach to produce more acid

7. Irritates the stomach lining

8. Makes digestion less effective by relaxing the muscles of your intestinal system

9. Its diuretic effect caused increased urination - although you would have have to drink about 8 coups of coffee in one sitting for this to occur (1)

10. Stimulates the cortex of your brain heightening the intensity of mental activity. This can result in a temporary feeling of alertness and, in the short term, banishes drowsiness and feelings of fatigue. In those who already have high levels of anxiety the heightened intensity of mental activity can produce unpleasant effects. But check out (2) below which contradicts this.

11. Affects the length and quality of sleep. Heavy caffeine users suffer from sleep-deprivation because their nervous system is too stimulated to allow them deep, restful or prolonged sleep.

12. The American Medical Journal has reported a correlation between caffeine and decreased bone density or osteoporosis in women.

In addition to the above effects prolonged or very heavy caffeine use can produce the following:

13. `Caffeine nerves' a jittery feeling with shaking hands, palpitations, and wobbliness in the legs.

14. Caffeine addiction which involves nervousness, irritability, agitation, headaches or ringing in the ears.

15. Causes your adrenal glands to release their hormones into your bloodstream

16. Causes blood sugar, or blood glucose, to be released from storage through the effects of the adrenal hormones. This gives you a temporary lift but…

17. …requires your pancreas to over-work. This is because your pancreas now has to produce extra insulin to reduce this extra blood sugar. Once the extra insulin has 'mopped up' the extra blood sugar your temporary lift from the caffeine ends. Your vitality level is back to normal. However in heavy caffeine users the pancreas, in time, becomes over-sensitive and over-zealous. Now it begins producing too much insulin – it 'mops up' not just the excess blood sugar but the blood sugar you need to feel alert and energetic. The initial effect of this is a let-down effect and a craving for more caffeine to give you a further boost. A later effect can be excessive and chronic tiredness, even on waking in the morning. Some people find that many of the psychological complaints common to reactive hypoglycaemia (the emotional yo-yo effect, shakiness, palpitations, weakness, tiredness, etc.) disappear within a few days of stopping caffeine.

NOTE: The fact that caffeine can produce these sensations and symptoms does not mean that it is the 'only' cause of such symptoms. But if you experience similar symptoms and your medical advisor confirms that they do not have a verifiable organic cause then you may wish to cut out caffeine for a few weeks to see if the symptoms reduce or disappear.

On the other hand...
... some research indicates that caffeine in coffee (though not cola) can be beneficial in preventing heart disease (1) - or, at least, that coffee drinkers had a lowered incidence of heart disease. Nevertheless they were unable to confirm that one caused the other nor why this apparent relationship might be appearing.



Sources of caffeine
The richest sources of caffeine are tea, coffee, cola drinks, some over-the-counter medications, chocolate, and cocoa.

As little as 20 mgs of caffeine can produce noticeable body and mood changes. As a very rough guide to how much caffeine you may be taking on a daily basis...


An average cup of tea contains around 50 mgs of caffeine.

An average cup of instant coffee contains around 70-100 mgs. Instant decaffeinated coffee contains about 3 mgs.

A 6 oz cup of espresso coffee (much larger than the normal cafe cup, incidentally) contains about 80-90 mgs. A single-hit cappuccino will contain the same amount.

Filter coffee (called 'drip' in the US) can contain 25-50% more caffeine than instant.

A 340 ml or 12 oz can of regular or diet cola contains between 35 and 45 mgs. of caffeine depending on the brand

Some so-called 'energy drinks' contain very high doses of caffeine - equivalent to to 4 or more cups of strong coffee in one dose! (3)

One ounce or 28 grams of chocolate contains about 10-15 mgs .
(An average cup is about 6 UK fluid ounces or 170 ml. Your precise intake of caffeine will, of course, vary with the strength of the drink. One person's mug of instant coffee might have 75 mgs while another person might prepare a 200 mgs hit! Useful link: CoffeeFAQ)

Caffeine Withdrawal Symptoms
Physical and/or psychological addiction to caffeine is common and withdrawal symptoms usually can occur 6-18 hours after suddenly stopping caffeine intake.

Withdrawal effects vary considerably from one person to another and can include headaches, drowsiness, lethargy, irritability, trembling, restlessness, and reduced concentration.

As with any addictive drug our sensitivity to caffeine reduces with use – so we need progressively more of it to get the same hit.

Do not cut out caffeine straight away!
To avoid uncomfortable withdrawal effects it is wise to ease off caffeine over a period of 7-14 days to reduce the discomfort. Reduce and then stop the richest sources (especially coffee) first. It is unwise, particularly if you are a heavy user, to suddenly stop caffeine altogether.

Reducing caffeine too quickly can cause a quite dramatic drop in blood pressure, due to the body becoming over-sensitive to adenosine, and this can cause more blood to gather in the head producing a migraine-like headache.

Muscle cramps, giddiness, excessive sleepiness, and lack of concentration are other common withdrawal effects from going 'cold turkey' on caffeine.

Tiredness and drowsiness
When you stop caffeine you allow your body to catch up on its lost rest. This takes some time. Using caffeine to force yourself into activity is like flogging an exhausted horse.

For the first few weeks after stopping caffeine you may find that you are sleeping deeper and for longer. For this reason it is a good idea to allow yourself an extra hour per night for a few weeks, increasing this if you continue to experience lethargy in the mornings.

If you feel drowsy during the day use breathing exercises preferably out of doors, to alert yourself.

And remind yourself that the drowsiness is a sign that you are allowing your body to get back into a more normal state and that your natural energy levels will soon return once things have got back to normal after the onslaught of the caffeine regime.





Read more: http://www.pe2000.com/caffeine.htm#ixzz0aRq5zqOO

Beach Interval Workout

The Workout

1: Jump-Run-Jump
Draw a line in the sand. This will be your start position. Then draw another line in the sand anywhere from 2 ½ ‘ to 3 ½ ‘ from your starting line. After about 10 to 20 yards (your choice), draw two more lines in the sand (same distance apart), then after another 15 to 20 yards, draw two more lines in the sand. This will be your course for Jump-Run-Jump. Leap/Jump over the first two lines. Sprint to the middle two lines, leap over those then sprint to the last two leap/jump over those, turn and repeat, back and forth for one minute. As you get stronger, challenge yourself to go beyond the 60 seconds. Try 90 seconds or a full two minutes.

2: Suicide Drills
Using your Jump-Run-Jump course, start low with your left hand on the starting line. Sprint to the center of the course and touch one of the two centerlines with your right hand (doesn’t matter). Then back to the original starting line again. Reach down with left hand. Now sprint all the way to the end of the course reaching with your right hand once you arrive, and back to the center again, reaching with your left. The idea here is to go back and forth between shorter sprints and slightly longer sprints. Something like this…start to center, center to start, start to finish, finish to middle, middle to finish, finish to start. One minute, ninety seconds or two minutes.

3: Circle Run
Draw a large circle in the center of your course. Approximately 40 ‘ in diameter Make sure to make four corners with a stone or cone or driftwood because these are your stop, turn and go points. Also, keep in mind you will be running forwards and backwards. You will have to be creative. The pitch of the beach also added an additional challenge. You can run a full circle forwards or backwards, half or quarter. One minute to two minutes.

5: Hook & Go
This is a simple route that a wide receiver on a football team would run. From the start line, sprint 10 yards - stop and turn inward or outward (practice both) then sprint to the other end of the course. Practice looking back towards the start line at the end of your final sprint to the fictitious goal line. You can gently jog or even walk back to the start line and repeat this 3 to 5 times.

6: Defensive Back Route
In this drill you are taking on the role of covering an offensive player running a hook and go route. So this time you will be running backwards for 10 yards then turning and running to the opposite end of the course. Walk or slowly jog back and repeat 3 to 5 times.

7: Zig Zag (Out & In)
Place stones/cones or any marker that won’t twist an ankle or hurt your feet if you step on it accidentally in a zigzag pattern from one end of the course to the other. 5 to 6 markers from end to end. Play with the distance between cones. Some short, some longer.

8: Go-Stop-Turn-Go
With this drill it is best to have a partner barking commands. When they say go, you go. When they say stop, you stop. When they say turn and come back, you turn and come back. Kind of like “Simon Says” intervals. You can use the markers on the course or add new ones for start and finish points.

9: Cross Drill
This is a great routine done on a grade because it adds an additional challenge to this routine. With a stick or your foot make a giant X in the sand. Each line in the X anywhere from 20 to 30 yards. Put cones/markers at the tip of all four ends of the X. These are your finish points before you head back in to the center of the X. The center is considered your safe zone or break spot before your partner sends you off in one of four directions: sideways, forwards or backwards.

10: Box Drill
The Box Drill is similar to the cross drill. To set up your course just make straight lines from each outer corner of the X. That is your square. The corners are now your pause points in the drill. As with many of the other drills you have forward, backward and sideway options. An additional element when moving sideways is facing inward or outward in the box as you move from corner to corner.

Enjoy!

From The DailyOM ~ Finding Balance

Earthbound
The Pursuit of Conscious Wholeness

Striking the right balance between our physical and spiritual aspects is one
of the most challenging aspects of existence. We are dual beings by nature,
spiritual entities bound to earth by physical bodies. In our lifetimes, we
are charged with the duty of nurturing and tending both with equal devotion
and love. Yet while both aspects of the self are deserving of honor and
respect, there is a tendency for people who are more spiritually focused to
ignore, avoid, or dismiss their bodies. Similarly, many individuals are
entirely ensconced in the carnal realm and pay no attention to the needs of
the soul. In both cases, an adjustment is in order. We are whole only to the
degree that we embrace both sides of our beings.

If the soul is the inward manifestation of our consciousness, the body is
the living, breathing expression of that consciousness. The physical self
provides the home in which the spiritual self takes root and flourishes.
Just as we must tend to the seed of the soul to ensure that it grows strong,
so, too, must we care for the protective shell that is the body to make
certain it is capable of playing its role in our development. Though there
will no doubt be times in our lives when we feel more comfortable focusing
on the spiritual self or the physical self, denying the fundamental
importance of one or the other can lead to ill health, emotional distress,
and a sense of incompleteness. Both facets of the human experience play a
vital role in our well-being.

The body and the soul are the yin and yang of our current reality. They are,
at this point of human evolution, irreparably bound together, and many
spiritual teachers agree that the body is one of the greatest vehicles
through which to access the soul. In fact, many believe that our spirit has
chosen to be embodied as an essential part of our spiritual development.
Consequently, it is the responsibility of each person on the planet to forge
a marriage between the two, so that these disparate aspects bring out the
best in each other, creating a vibrant, dynamic, and workable whole.

More Bad News

Reuters) - Cardiovascular disease and stroke will cost the United States an estimated $503.2 billion in 2010, an increase of nearly 6 percent, and many cases could have been prevented, the American Heart Association said on Thursday.

HEALTH

The figure includes both health care costs and lost productivity due to death and disease, according to an update published online in the journal Circulation.

The heart association says obesity and other risk factors, like too little exercise and poor diet, are fueling the expected increase in health care costs associated with heart disease and stroke.

"Current statistical data show Americans to be on average overweight, physically inactive and eating a diet that is too high in calories, sodium, fat and sugar," said Dr. Donald Lloyd-Jones, head of the American Heart Association Statistics Committee.

Lloyd-Jones, a cardiologist at Northwestern University in Chicago, said too many people do not take cholesterol-lowering medicines that could lower their risk.

"One reason it will cost us more to treat tomorrow's patients is because there will be more of them if current trends continue," Lloyd-Jones said in a statement.

According to the heart association, 59 percent of adults who responded to a 2008 national survey described themselves as physically inactive.

The report also says fewer than half of people with heart disease symptoms are receiving cholesterol-lowering drugs, like statins.

Heart disease is the No. 1 killer of men and women in the United States and in most industrialized countries. According to the World Health Organization, cardiovascular diseases and diabetes accounted for 32 percent of all deaths globally in 2005.

The heart association said the number of inpatient cardiovascular operations and procedures jumped 33 percent from 1996 to 2006, from 5.4 million to 7.2 million.

By 2020, the American Heart Association hopes to reduce U.S. deaths from cardiovascular diseases and stroke by 20 percent.

"To reach the 2020 goals, Americans must start making healthier lifestyle choices," Lloyd-Jones said.

(Editing by Maggie Fox)

Fat Planet

Studies Show Obesity Taking Hold In Africa And UK

15 Dec 2009 00:01:09 GMT
Source: Reuters
* Cheap, poor quality food driving up African obesity levels
* Second study predicts one in 10 English kids obese by 2015
* Researchers say poor and ill-educated most at risk

By Kate Kelland
LONDON, Dec 15 (Reuters) - Obesity is becoming more common among poor city dwellers in Africa because of easier access to cheap, high fat, high sugar foods, scientists said on Tuesday.
Researchers looking at data from seven African countries found the number of people overweight or obese increased by nearly 35 percent between the early 1990s and early 2000s and the rate of increase in obesity was higher among poor people.
"Given the chronic nature of most diseases associated with obesity and by extension the huge cost of treatment, the prospects look grim for the already under-funded and ill-equipped African health care systems unless urgent action is taken," said Abdhalah Ziraba, who worked on the research with the African Population and Health Research Centre in Nairobi.
The study, published in the BioMed Central Public Health journal, found that while rich people in urban areas of Africa were more likely to be overweight or obese than others, the rate of increase in obesity was higher among the poor.
The data chimes with findings from the World Health Organisation, which said in October that being overweight has now overtaken being underweight among the world's leading causes of death.
"Despite being the least urbanised continent, Africa's population is becoming increasingly urban and its cities are growing at unprecedented rates," Ziraba said in the study.
"In spite of rampant poverty in urban areas, access to cheap foods with a high content of fat and sugar is commonplace."
Obesity levels are rising across the world and threatening to overwhelm health care systems and government health budgets with the costs of handling the high number of cases of diabetes, heart disease and cancer that being overweight can cause.
The number of people with diabetes -- one of the major chronic diseases caused by excess weight -- is already reaching epidemic levels, with an estimated 180 million people suffering from it around the world.
A second study published on Tuesday focussing on the problem in England found one in 10 children there will be obese by 2015, with the poorest at far greater risk than the rich.
Researchers said the gap between the most and least well off sectors of society was set to widen, with more children from poor and less educated households caught in the obesity trap.
"If trends continue as they have been between 1995 and 2007 in 2015 the number and prevalence of obese young people is projected to increase dramatically, and these increases will affect lower social classes to a larger extent," Emmanuel Stamatakis, of the epidemiology and public health department of University College London said in the study.
Stamatakis and fellow researchers looked at obesity trends in England from 1995 to 2007 in children and young people and then predicted obesity levels in 2015.
Obesity among all boys aged 2 to 10 in 2015 was forecast at 10.1 percent, but the worse case scenario could see a prevalence of 13.5 percent. Among girls the figures were 8.9 percent and 9.3 percent respectively, the researchers said in their study in the Journal of Epidemiology and Community Health.
For comparison, in the United States, which has a severe obesity problem, more than 26 percent of Americans are obese and nearly a third rated as overweight. (Editing by Matthew Jones)

Calling all Military Personnel!

I'm DC bound to train elected officials and lead a monster class at Andrews Air Force Base. I want a handful of before and after photos from members of the U.S. Military. I need them to convince Washington that P90X keeps people in uniform fit and ready. I'm also trying to convince the DOD to distribute P90X as Standard Issue for all military personnel. Send those photos ASAP!