What To Eat In Springtime

The fast procession of Spring blossoms is dizzying -- Acacia and Loquats, Anemones and Redbuds, Violets, Primroses, Bluebonnets and Black Eyed Susans; Irises, Pear Trees, and snow white Yarrow. The flowers of this Season are too many to name. Come Springtime, there is just no stopping the momentum which propels all of life forward.

It is this incredible burst of green life which makes Spring the most opportune time to gather wild edibles and brew daily teas from the herbs growing just beyond your door. It is these plants which thrive in Springtime which have an astounding ability to reawaken the body and sharpen the mind, in preparation for the coming season of fullness. It is a time of deep green nourishment, and we hope you will join us, in drinking deep of all that spring has to offer through this verdant introduction to our favorite seasonal wild foods.

Violet

Viola spp.

Parts Used  //  Leaf + Flower
Energetics  //  Cool + Moist
Herbal Actions  //  Demulcent, Astringent, Vulnerary, Alterative, Nutritive

Violet tops the list of our favorite Spring edibles.  The leaves are pleasingly succulent and satisfying eaten raw and the flowers are mellow but fragrant with a subtle sweetness to them.  Wildcrafted Violet leaves + flowers are two of the star ingredients in our Healing Breast Oil. Used externally, this blossoming beauty helps to keep the lymph flowing smoothly, relieves tenderness and swelling, helps to prevent and resolve lumps, bumps, and other growths, and increases the suppleness and resilience of the skin of the breasts and nipples.  Also called Heartsease, due to both the shape of its leaves and its affinity for gladdening a heavy heart, Violets help to bring a subtle brightness back to the world during bouts of ennui.  Enjoy leaves and flowers eaten fresh on the trail or added to salads.  The Leaves can also be made into a truly unique pesto with an incredibly unique and indescribably delicious demulcent quality.  They're particularly rich in vitamins A and C and help to keep digestion and elimination regular with their nourishing mucilage.

Stinging Nettle

Urtica spp.

Parts Used  //  Leaves
Energetics  //  Drying, Stimulating
Herbal Actions  //  Anti-Inflammatory, Nutritive, Alterative, Rubafacient, Diuretic

Nettles is, perhaps, the most famous and infamous of all herbs.  Those who meet it unsuspectingly in the wild, don't soon forget their encounter.  The sting of nettles lingers for up to twenty four hours and can be likened to an electric buzzing as it dissipates. Historically, some have taken advantage of this irritating quality and intentionally undergone what is referred to as Urtication (for the latin, Urtica spp.).  Urtication involves intentionally stinging oneself with Nettles in order to bring circulation and immune factors to a certain part of the body.  It has been used to counteract joint pain, numbness (I can only laugh at this...), baldness, and more spiritual ills which have driven the Soul from a certain part of the body.  While I have never personally undergone Urtication, I am curious about attempting it on my increasingly overtaxed right thumb (thank you, iPhone),

Nettle is incredibly rich in minerals -- most notably calcium, magnesium, potassium, and iron -- making it useful for addressing a wide range of complaints including adrenal fatigue, spasmodic cramping, anemia, and general weakness.  It is one of our favorite herbs to enjoy as a nourishing infusion and it combines well with Raspberry Leaf and Oatstraw for this purpose.   Note :: Do not try to eat this plant fresh unless you have been shown how by someone who has done so and remained unscathed.  Do not harvest leaves plant has gone to seed.  Enjoy the fresh leaves as a strong infusion or cook them with olive oil, garlic, and spinach for a real treat. Dried leaves can be powdered and added, to smoothies at a later date.  Oh, and we cannot sing the praises of our Wild Onion + Nettle Seed Finishing Salt loudly enough.  It is so good.

Chickweed

Stellaria media

Parts Used // Aerial Parts
Energetics // Cooling
Herbal Actions // Nutritive, Vulnerary, Demulcent, Diuretic, Anti-Inflammatory, Alterative

Chickweed is a true darling of Springtime.  It often grows in close quarters with Cleavers and the two make a winning combination as a daily tea to breathe life back into the body after a long winter's rest.  Chickweed is also a favorite herb to infuse in oils and salves for its incredible skin healing properties.  Used both internally as a tea or food and externally as a wash, salve, or oil, it is one of the finest plant allies for resolving longstanding skin conditions.  It combines particularly well with Dandelion and Rose to this end, particularly when the underlying cause is hepatic.  Easy to digest yet incredibly nutrient dense, it is a favorite food for restoring the body after illness or convalescence.  Super Abundant in most places where it grows, Chickweed can be enjoyed daily in salads, smoothies, and pestos.

Henbit

Lamium amplexicaule

Parts Used // Aerial Parts
Energetics // Mildly Cooling
Herbal Actions // Nutritive, Astringent, Vulnerary

Henbit is, at first glance, a diminutive and innocuous plant.  It grows tenaciously through cracks in city sidewalks, covers lawns and parks, and unfortunately, goes mostly unnoticed even by plant lovers.  It's taste is mild and mineral and its small purple flowers possess a subtly sweet nectar and seem to have a sense of humor about the world.  Add it to pestos, infuse it in vinegar, or enjoy it to other spring greens raw or cooked.  The entire plant is edible and quite tasty.  A strong infusion of the entire plant can be used as a compress to soothe bites, stings, mild skin irritations, and swellings.  And, as the name implies, Hens love it.

Spiderwort

Tradescantia spp.

Parts Used // Leaf, Stalk, and Flower
Energetics // Cool + Moist
Herbal Actions // Demulcent, Vulnerary, Nutritive

This succulent and mild blossom is coming up through the sidewalks and blooming in thickets in lawns and on by ways. She is cool and moist, sweet and tender. With a distinctly nourishing and demulcent quality, she balances the Vata nature of Spring with ease. Her prolific flowers can be enjoyed raw in salads or smoothies and and the young leaves and shoots can be cooked along with wild onions. Due to the mucilaginous quality of this plant (think okra) it can be added to soups, stews, and gumbos as a thickener. Additionally, this mucilage lends a cooling soothing quality making Spiderwort a great choice for helping to heal mild burns in a manner much like Aloe Vera. Pro tip, eat a few flowers along the trail and see what color they turn your spit!

Cleavers

Gallium aparine

Parts Used // Above Ground Parts
Energetics // Cool + Dry
Herbal Actions // Vulnerary, Lymphatic, Diuretic, Nutritive,  Alterative, Anti-Inflammatory

Cleavers encourages the flow of lymph throughout the body and can help to resolve fibrocystic tissue.  Helpful both internally as a tea and externally as a wash for eruptive skin conditions such as acne, eczema, and boils.  This incredibly prolific plant has an affinity for the urinary tract and kidneys and acts as a stimulating and soothing diuretic in cases of infection.  A relative of the dye plant Madder, the roots can be used to produce a red dye -- though this seems a futile endeavor considering the pithiness of the roots.  Enjoy above ground parts as a daily infusion to support lymphatic health in spring or combine with Turks Cap Leaf + Flower and drink freely as a strong infusion for irritation or infection of the urinary tract.

Wild Arugula

Eruca sativa

Parts Used // Young Leaves + Flowers
Energetics // Warm + Dry
Herbal Actions // Digestive, Warming, Aperient, Nutritive

Wild Arugula is a real treat in its immature "micro" stage. Peppery and stimulating, it makes the perfect addition to any late Winter meal. I especially enjoy it sprinkled over eggs, added to beans and rice, or as a simple salad tossed with lemon and oil and backed within a roasted winter squash. It can be enjoyed mature as well but becomes increasingly spicy as it grows larger. Try it in this state thinly sliced, sautéed, and added to a kale salad with bacon, dates, and blood oranges. One of the first flowers to emerge on the cusp of Winter and Spring -- the bright yellow blossoms make a for a sunny garnish when most edible flowers are still months away.

Wild Onions

Allium spp.

Wild Onions are one of the first feral foods to appear in Spring.  I am here in Central Texas, in Austin, where I was born and raised, and these tender alliums are everywhere!  My mother's lives just up the street from a remarkably vital stretch of water and wild.  Less than a quarter mile from a medium sized highway, this natural sanctuary so tucked away, feels like my own private Eden whenever I come to visit her.  The diversity of wild foods and medicines which thrive in this small haven is astounding.  The Wild Onions are some of the first to find their way onto my plate in Spring, along with cheerful dandelions blossoms and their delicious bitter greens.  Then there are the diminutive and tart Oxalis leaves, the creeping Dewberry now in bloom, the overgrown mats of Cleavers, and the Pecans overhead just beginning to leaf out. There are also sizable Trout in good numbers in the creek, and though I'm not yet much of an angler, they've piqued my curiosity.  All of  this against a backdrop of what is to me, an iconic Springtime vision -- a profusion of edible magenta blossoms covering the Redbud trees.

Harvesting wild onions is a deliciously grounding way to reconnect with the Earth as she grows more fertile with each passing day of Spring. I recommend finding a patch of damp earth, dappled with sun and shade, and placing one palm flat on the ground as you gently coax each bulb from its subterranean resting place. The soft sound and gentle release as the roots succumb to the pull of your hand, moving from soil to sunlight, is marvelously wholesome and satisfying. It is also a resplendent thing to have your fingers covered in wild dirt. I like to leave just a little bit of it on the bulbs rather than washing them too thoroughly. I am a strong believer that a little dirt is very good for you. If that sounds strange, I encourage you read more about that here.

Dandelion

Taraxacum officinale

Parts Used // Entire Plant
Energetics // Warm + Dry
Herbal Actions // Digestive, Hepatic, Aperient, Nutritive, Diuretic, Alterative

First and foremost, Dandelion is an excellent nutritive herb. Useful as both a food and a medicine, Dandelion is remarkably mineral rich and high in antioxidants A + C making it useful in some forms of anemia as well as for strengthening bones + teeth. The implications of including wild and mineral rich greens in your daily diet cannot be overstated--eat a salad of of Dandelion leaves and blossoms each day of Spring and you will surely notice a marked shift in your mood, cognitive function, energy, skin, digestion, and general connection to all that is Wild, within and without.

The leaves of the Dandelion are a potent diuretic which, unlike diuretic medications, works to replenish the minerals (read :: potassium) lost through urination and ultimately to strengthen the kidneys and entire urinary tract through its careful use.  Because of its diuretic effect, Dandelion is an excellent choice for treating Urinary Tract Infections when combined with increased fluid intake and soothing herbs such as Marshmallow Root or Cornsilk--an infusion of the leaves is preferred for this application.  The entire plant, but particularly the root, acts on the system as a mild laxative, or aperient.  It helps to move sluggish bowels, making it an excellent choice for the change of seasons.  Its regular use improves liver function significantly and can therefore have a profound and lasting effect on skin conditions, hormonal imbalances, and even conditions as significant as Hepatitis.  Through its action on the liver, Dandelion effectively cleanses the blood and supports optimal lipid and hormone metabolism.  The bitter taste of the herb itself speaks volumes about its uses.  The powerful bitter flavor promotes bile secretion and soothes indigestion--particularly when the imbalance is caused by impaired fat absorption and digestion.  Greasy stool is a strong indication that Dandelion may be of great use.  The root of Dandelion is also incredibly high in Inulin--a complex sugar which nourishes the beneficial bacteria in our intestinal tract.  Healthy gut flora effects everything from cognitive function to auto-immune processes, so drink up.  To optimize Inulin extraction, a long slow decoction of the root is preferred--combine with Marshmallow Root (soothing and nourishing to the intestinal tract) and Burdock Root (also full of Inulin) for a heavy hitting dose of the good stuff!

Note // Proper identification is of paramount importance. Please consult a

field guide or local wild foods expert before harvesting any new plants you not familiar with. Additionally, always ask permission and offer sincere thanks to the plants for their sustenance.

[via  La Abeja Herbs]

Food Is Medicine: 20 Natural Painkillers in your Kitchen

This fascinating list, based on scientific research, also gives specific information as to which ache or pain a particular ingredient may assist with. The list is understandably very long and it is impossible to comprehensively deal with every ailment and cure listed.

Below you can find a list of the top 22 natural painkillers that are commonly found in nearly every kitchen. So next time you are feeling poorly, afflicted by aches and pains, before you rush off to the pharmacy, check out your natural painkillers list!

Please note however, that pain or other symptoms which persist could be a sign of something more serious and may require medical intervention. If you are concerned, consult your medical practitioner.

1.  Heal Heartburn with Cider Vinegar 

Sip 1 tablespoon of apple cider vinegar mixed with 8 ounces of water before every meal, and experts say you could shut down painful bouts of heartburn in as little as 24 hours. “Cider vinegar is rich in malic and tartaric acids, powerful digestive aids that speed the breakdown of fats and proteins so your stomach can empty quickly, before food washes up into the esophagus, triggering heartburn pain,” explains Joseph Brasco, M.D., a gastroenterologist at the Center for Colon and Digestive Diseases in Huntsville, AL.

Help to relieve arthritis and muscle pain, and improve joint mobility. Find 30 amazing uses for Apple Cider Vinegar here.

2.  Ginger 

When Danish researchers asked achy people to jazz up their diets with ginger, it eased muscle and joint pain, swelling and stiffness for up to 63 percent of them within two months. Experts credit ginger’s potent compounds called gingerols, which prevent the production of pain-triggering hormones. The study-recommended dose: Add at least 1 teaspoon of dried ginger or 2 teaspoons of chopped ginger to meals daily.

3. Erase Earaches with Garlic

Treat that dreadful earache pain by placing two drops of warm garlic oil into your aching ear twice daily for five days. This simple treatment can clear up ear infections faster than prescription meds, say experts at the University of New Mexico School of Medicine. Scientists say garlic’s active ingredients (germanium, selenium, and sulfur compounds) are naturally toxic to dozens of different pain-causing bacteria. To whip up your own garlic oil gently simmer three cloves of crushed garlic in a half a cup of extra virgin olive oil for two minutes, strain, then refrigerate for up to two weeks, suggests Teresa Graedon, Ph.D., co-author of the book, Best Choices From The People’s Pharmacy. For an optimal experience, warm this mix slightly before using so the liquid will feel soothing in your ear canal.

4. Cure a Toothache with Cloves

Gently chewing on a clove can ease tooth pain and gum inflammation for two hours straight, say UCLA researchers. Experts point to a natural compound in cloves called eugenol, a powerful, natural anesthetic. Bonus: Sprinkling a ¼ teaspoon of ground cloves on meals daily may also protect your ticker. Scientists say this simple action helps stabilize blood sugar, plus dampen production of artery-clogging cholesterol in as little as three weeks.

5. Tame Chronic Pain with Turmeric

Studies show turmeric, a popular East Indian spice, is actually three times more effective at easing pain than aspirin and other similar chemical medications, plus it can help relieve chronic pain for 50 percent of people struggling with arthritis and even fibromyalgia, according to Cornell researchers. That’s because turmeric’s active ingredient, curcumin, naturally shuts down cyclooxygenase 2, an enzyme that churns out a stream of pain-producing hormones, explains nutrition researcher Julian Whitaker, M.D. and author of the book, Reversing Diabetes. The study-recommended dose: Sprinkle ¼ teaspoon daily onto any rice, poultry, meat or vegetable dish.

6. Relax Painful Muscles with Peppermint

Suffering from tight, sore muscles? Stubborn knots can hang around for months if they aren’t properly treated, says naturopath Mark Stengler, N.D., author of the book, The Natural Physician’s Healing Therapies. His advice: Three times each week, soak in a warm tub scented with 10 drops of peppermint oil. The warm water will relax your muscles, while the peppermint oil will naturally soothe your nerves — a combo that can ease muscle cramping 25 percent more effectively than over-the-counter painkillers, and cut the frequency of future flare-ups in half, says Stengler. Additionally, drinking peppermint tea may help to relieve sore throat and reduce feelings of upset stomach and abdominal pain caused by stress. The menthol in peppermint inhibits nerves that react to painful stimuli.

7. Give Your Back Some TLC with Grapes

Got an achy back? Grapes could be the ticket to a speedy recovery. Recent studies at Ohio State University suggest eating a heaping cup of grapes daily can relax tight blood vessels, significantly improving blood flow to damaged back tissues (and often within three hours of enjoying the first bowl). That’s great news because your back’s vertebrae and shock-absorbing discs are completely dependent on nearby blood vessels to bring them healing nutrients and oxygen, so improving blood flow is essential for healing damaged back tissue..

8. Fight Pain with Flaxseed

Recent research has shown that just 3 tablespoons of ground flaxseed added to the daily diet, eases sore and painful breasts associated with the start of the menstrual cycle. There are a number of natural compounds in flaxseed which prevent estrogen spikes that can trigger breast pain. Applying flaxseed oil to the breast is also effective. More good news: You don’t have to be a master baker to sneak this healthy seed into your diet. Just sprinkle ground flax on oatmeal, yogurt, applesauce or add it to smoothies and veggie dips.

9. Prevent Pain with Cranberry Juice

Cranberry juice cuts your risk of picking up a painful bladder infection. Cranberry juice flushes bacteria from the bladder by preventing bacteria from sticking to the bladder wall. Drink at least 2 glasses of the juice per day as soon as you notice the signs of bladder infection. Find here more information on how to treat urinary tract infection naturally.

10. Tame Leg Cramps with Tomato Juice

Leg cramps are usually caused by a potassium deficiency due to heavy perspiration during exercise or when it is flushed out by diuretics. Tomato juice, rich in potassium, will reduce your risk of these painful leg cramps. Take 2 glasses daily to keep cramps at bay.

11. Heal Mouth Sores with Honey

Raw honey works wonders on sore throat and mouth sores. The natural enzymes in honey banish inflammation, help to destroy viruses and speed up the healing process. Cinnamon and honey mixed together are also promoted by Ayurvedic medicine and alternative medicine. In a paste form this mixture can be applied to the painful area and massaged into the skin. Mixing honey and cinnamon in a warm cup of water and drinking it on a regular basis has also shown to relieve arthritis symptoms.

12. Energize Migraine Medication with Coffee

Prone to migraines? Try muscling-up your painkiller with a coffee chaser. Whatever over-the-counter pain med you prefer, researchers at the National Headache Foundation say washing it down with a strong 12- ounce cup of coffee will boost the effectiveness of your medication by 40 percent or more. Experts say caffeine stimulates the stomach lining to absorb painkillers more quickly and more effectively.

13. Drink Tea to Relive Pain

The tannin in tea helps to stop the contractions in the intestines which occur during a bout of diarrhea or colitis. Drink plenty of tea to relieve the pain when suffering the unpleasant effects of diarrhea.

14. Mustard is an Anti-Inflammatory

For a congested and sore chest as a result of a cold, rub a generous amount of mustard onto your chest. Place a warm cloth over it to make an old-fashioned mustard poultice to relieve pain and congestion.  The active ingredients in mustard have fantastic pain relieving and anti-inflammatory properties.

15. Take Away Pain of a Burn with Baking Soda 

An excellent way for easing the pain of a burn is with household baking soda. Make a paste and apply to affected area and cover with a wet gauze for a few minutes. The alkaline nature of the baking soda will neutralize the acid in the wound, preventing infection and reducing the pain. Find here 6 uses for baking soda as a kitchen medicine.

16. Heal Sinus Problems with Horseradish

Latest studies show sinusitis is the nation’s number one chronic health problem. And this condition doesn’t just spur congestion and facial pain, it also makes sufferers six times more likely to feel achy all-over. Horseradish to the rescue! According to German researchers, this eye-watering condiment naturally revs up blood flow to the sinus cavities, helping to open and drain clogged sinuses and heal sinus infections more quickly than decongestant sprays do. The study-recommended dose: One teaspoon twice daily (either on its own, or used as a sandwich or meat topping) until symptoms clear.

17. Heal Infections with Salt

Soaking infected minor cuts and scrapes naturally nixes inflammation, plus it’s anti-bacterial, so it quickly destroys the germs that cause swelling and pain. Just mix 1 teaspoon of salt into each cup of water, heat to the warmest temperature that you can comfortably stand, and then soak the affected area for 20 minutes twice daily, until your infection subsides.

18. Gargle with Lemon Juice 

Dilute lemon juice in water to ease the pain of a sore throat when used as a gargle.

11. Prevent Digestive Upsets with Pineapple

Got gas? One cup of fresh pineapple daily can cut painful bloating within 72 hours, say researchers at California’s Stanford University. That’s because pineapple is naturally packed with proteolytic enzymes, digestive aids that help speed the breakdown of pain-causing proteins in the stomach and small intestine.

20. Soothe a Sting with Meat Tenderizer

Use a meat tenderizer which has papain (papaya enzyme) to neutralize the venom in a jellyfish or bee sting.. A paste of meat tenderizer and water offers relief for back pain as well. Use a sufficient amount of the tenderizer and water and apply the paste directly to the areas of your back that are in pain. The enzymes will work to break down the proteins, reduce any inflammation and therefore soothe your back muscles.

21. Ease Sore Throat with Cayenne Pepper

The role of the cayenne pepper is to help relieve the pain in a sore throat. The main active compound found in cayenne is a substance known as capsaicin. Capsaicin has shown to contain pain-relieving properties by hindering the transmission of a neurotransmitter responsible for transmitted pain signals to your brain. If you can bear the taste, add 1 to 3 teaspoons of cayenne pepper in a glass of water (8 ounces) to find instant relief of migraine headache.

22. Chase Away Joint and Headache Pain with Cherries

A daily bowl of cherries could ease your ache, without the stomach upset so often triggered by today’s painkillers, say researchers at East Lansing’s Michigan State University . Their research reveals that anthocyanins, the compounds that give cherries their brilliant red color, are anti-inflammatories 10 times stronger than ibuprofen and aspirin. “Anthocyanins help shut down the powerful enzymes that kick-start tissue inflammation, so they can prevent, as well as treat, many different kinds of pain,” explains Muraleedharan Nair, Ph.D., professor of food science at Michigan State University . His advice: Enjoy 20 cherries (fresh, frozen or dried) daily, then continue until your pain disappears.

[via Healthy & Natural, Antranik]

7 Homemade Ice Pops That Go Beyond Juice

It's time to break out that ice pop mold!

Do you own an ice pop mold? Maybe you bought it for a special recipe once and now it's just taking up space in your cupboard? Now's the time to pull it out. It's hot out. And nothing beats the heat like something frozen.

I'm guessing that the reason you're not using your ice pop mold very often is because you think you need to follow specific ice pop recipes to use it, and lack of time or lack of ingredients is getting in the way. I get it, I've been there. Epicurious has a lot of crowd-pleasing recipes if you want them, but the great thing about an ice pop mold is that you don't need to follow a recipe to use it.

A lot of ingredients that you probably already have in your fridge or pantry can be frozen into perfectly satisfying ice pops—and they don't necessarily need to be sweet. You also don't need to use every mold at the same time or for the same thing: fill each mold with something different and your freezer will suddenly become more exciting than any variety pack you can buy in the ice cream aisle.

Here's some of my favorite things to pour into my ice pop molds:

Coffee and Tea

Next time you make iced coffee or iced tea, make extra and pour it into an ice pop mold. Add a little milk and maybe even some sweetener, and you'll be able to get your caffeine fix in a totally refreshing and unexpected fun new way.

Yogurt

Turn your favorite breakfast yogurt parfait into an ice pop. Stir together some yogurt and jam or fresh fruit and even granola and pour it into ice pop molds.

Smoothies

Any kind of smoothie will also make a great ice pop. Any morning you're making a smoothie, just pour a little bit off into an ice pop mold and you'll have a healthy frozen treat to enjoy in the afternoon or after dinner.

Pudding

If you ever find yourself with leftover pudding, spoon it into ice pop molds and freeze it into a decadent frozen dessert on a stick. Or make (or buy) a batch of pudding just for the purpose of turning it into ice pops—rice pudding pops are surprisingly addictive, and chocolate pudding pops will remind you of the Fudgsicles you grew up with.

Ice Cream

Make your own ice cream bars by softening any kind of ice cream you like, mixing in some fruit, candy, nuts, cookie chunks, jam, chocolate sauce, peanut butter, or what have you, and spooning it into ice pop molds. Be sure to pack them in firmly so they re-freezes in a solid form. Once they're frozen, you can get even more crazy and unmold them, dip them in melted chocolate and re-freeze for chocolate-coated ice cream bars.

Cocktails and Wine

On the hottest summer evening, wouldn't it be nice to nibble a frozen cocktail rather than drink one? Your favorite cocktails can easily turn into ice pops, so long as there is enough water or juice or non-alcoholic liquid in the mix to help them freeze. Wine ice pops are amazing too, and a great way to preserve any wine remaining in a bottle you opened but can't finish. Just mix that wine with some juice or water (use at least equal parts wine and non-alcoholic liquid) and maybe some fresh fruit and freeze it in your ice pop molds.

Water

An ice pop mold is basically a huge ice cube tray that you can put sticks in. But you don't have to put sticks in it. These extra-large ice cubes are especially good for serving a cocktails in pitchers or punch bowls. For an eye-catching touch, tuck a few sprigs of fresh herbs or edible flower petals into each mold before you fill it with water, or add whole berries or slices of fruit.

[via Epicurious]

7 Natural and Healthy Foods To Boost Your Mood

We did a little research and compared recent studies in order to build the ultimate list of healthy foods, which can help in our constant fight against stress, anxiety and depression. Feel free to browse through the pages and see which healthy foods to eat in order to feel happier.

Dark Chocolate

It's no surprise that chocolate is first on our list, but it's good to know that there is a little science behind the theory that eating chocolate makes us happy. Consuming dark chocolate every day for two weeks (1.4 ounces of it) will reduce the stress hormones, cortisol included. According to the experts we have to thank the antioxidants in chocolate. Just stick to those 1.4 ounces or you may find yourself in a world of stress when you see some extra pounds in the mirror.

Carbs

Many believe that carbs make you fat. Well they don't, in fact they can be a great mood buster. According to a recent study in the Archives of Internal Medicine, people who followed a very-low-carbohydrate diet – felt victims to depression, anger, bad mood and anxiety than those who followed a low-fat, high-carb diet, focused on low-fat dairy, whole grains, beans and fruits.

Carbs stimulate the production of serotonin – a feel-good brain chemical.

Fruits and Vegetables

In order to eat healthy we must turn our attention to foods that have been processed or refined as little as possible. We stumbled upon a recent study in the British Journal of Psychiatry, that evolved around 3.500 people eating a whole foods diet rich program. The results have show that they were less likely to feel depressed than those who ate fried foods, processed meats and other high fat refined dairy products.

Antioxidants found in fruits and vegetables as well as omega -3 fatty acids are always associated with good mood. Folate (a Vitamin B) found in dark green vegetables like spinach or in beans and citrus affects the neurotransmitters that are in charge of our mood.

Fish

Omega 3 is a key mood-boosting nutrient found in oily, fatty fish like salmon, tuna, sardines and rainbow trout. They alter the brain chemicals (dopamine and serotonin) which are directly linked with our mood. Dopamine is a rewarding chemical released by the brain as a reaction to pleasurable experiences, while the lack of serotonin is associated with aggression, depression and suicidal tendencies.

Saffron

There are many evidences from earlier studies that support the claim that saffron helps decline mood swings and depression. In fact this plant has the same antidepressant effect as the antidepressants fluoxetine (Prozac) and imipramine (Tofranil). It works by the same principal as Prozac, transmitting more feel good serotonin to the brain.

Coconut

Did you know that only the scent of coconut may blunt your natural response to “flight or fight” by slowing the heart rate? A small pilot research done by the Colombia University has shown that coconut fragrance recovers the blood pressure more quickly. Inhaling a pleasant scent may enhance awareness by relieving the reaction to stress.

Tea

According to The Journal of Nutrition, drinking green, caffeinated or oolong tea may evoke a more active state of mind. When we drink these types of tea – an amino acid called theanine is working synergistically with caffeine to improve awareness and focus. The same study suggest drinking at least 5 to 6 cups of tea daily.

[via My Daily World]

6 Healthy Easy-to-Make Beverages At Home

In our ever busy days, eating and drinking something nutritious may not be on our top priority. Constraint of time and energy is probably one of the top reasons why we eat so much fast food and processed/frozen food and drinks. Even an extra step of transferring food onto a plate or washing the dishes become a painful chore, let alone cooking from scratch. The food industry has caught on to this and now they offer healthier versions of packaged foods and drinks, boasting that they are healthy with labels like "zero calorie," "low fat," "no MSG," etc. Just remember that as much as you think they are healthy, they can't be as healthy as they are fresh.

If cooking food is too much hassle, try making homemade beverages. It's much simpler, requires minimal cleaning, and a step further towards healthy living. Homemade food and drinks are best because we know exactly when we make it (freshness), how they are made (think about cross contamination), and what we put in it (no funny and harmful ingredients). So let's try one of these to start with:

1. Wheatgrass Juice

Early in the morning, increase our well being and boost our immune system by getting rid of toxins from our body with fresh Wheatgrass Juice. It's rich in chlorophyll, a pigment that helps to detoxify our body, treats bad breath, and has antioxidant and anti-inflammatory properties that help fight infections.

2. Coconut-Chia Energy Drink

To boost energy and keep you hydrated, try this Coconut-Chia Energy Drink that is packed with protein, fiber, antioxidants, and electrolytes.

3. Almond Milk

For those who are on gluten-free diet and allergic to cow's milk but needs an extra dose of calcium, vitamin E, and minerals such as magnesium, potassium, zinc, and iron, try making homemade Almond Milk. This can keep in the fridge for up to five days, so you can make it ahead of time on your less busy days.

4. Water Kefir and Milk Kefir

A healthy gut is one of the cornerstones for a healthy body. Our body needs more probiotics (good bacteria) more than ever before because of all the processed food and drinks we consume and the overuse of antibiotics. This easy to make Water Kefir and Milk Kefir are natural probiotic beverages that can help you balance your gut flora and improve your digestion. It takes only a few minutes to put together, let them ferment for a day or two, and you can enjoy this probiotic-rich drinks anytime at home. Make one big batch and you are set for the week.

5. Fruits and Herbs-Infused Flavored Water

Throughout the day, keep a big bottle of Fruits and Herbs-Infused Flavored Water to keep you motivated to drink and your body hydrated, while reaping the benefits of the vitamins and minerals that are infused into your water from the fresh fruits and herbs.

6. Lemon, Garlic, Ginger, and Honey Tea

When you don't feel well or down with a flu, warm your body with homemade Lemon, Garlic, Ginger, and Honey Tea. Each ingredient provides unique power to fight off infections, balances the body's pH and, speeds up circulation, and boosts our immune system.

[via Pasture Living]

Natural Remedy For Sore Throat

Having a sore throat? Try this effective homemade remedy for sore throat instead of taking antibiotics and pills.

Ingredients:

• lemons
• 1-inch piece of fresh ginger
• honey

Preparation:

Cut up a couple of lemons and put them into the jar. Fill half of the jar. Then grate the ginger into the jar, and over this mixture slowly pour the honey to settle between all the lemon pieces. Keep the jar in the fridge and wait until the mixture turns into jelly.

Use:

Take a spoonful of the jelly and add it in hot water. You can drink this tea whenever you have a sore throat.

This homemade remedy is good for 3 months and it is recommended for all ages.

[via Health Care Above All]

5 Fantastic Health Benefits of Peppermint Tea: Are You Drinking Enough?

Peppermint tea is more than just plain delicious. It has been proven to have some fairly amazing health and beauty benefits. From the tips of your hair to the tips of your toes and everything in between, let peppermint tea bestow its healing powers on you!

1. Stress Relief

When it comes to stress and anxiety, peppermint tea is one of your best allies. The menthol that is naturally present in the tea is a muscle relaxant; the relaxation of the muscles can be an enormous component of natural stress and anxiety relief... not to mention falling asleep!

Drinking peppermint tea before bed has been proven to give you a more restful sleep. Not only does the relaxation of the muscles lead to more restful sleep, the tea has properties that can even help you dream more vividly.

2. Sinus Relief

The season of constant colds and flus has begun, so let peppermint tea become part of your evening routine. Not only does the consumption of any warm liquid, such as tea, help you clear your sinuses and soothe sore throats, peppermint tea in particular is a known natural decongestant.

3. Weight Loss

When it comes to weight loss, there's no all-natural miracle. But you can get some help from peppermint tea! Peppermint tea can act as an appetite suppressant, making it easier to stick to your healthy eating goals. Drinking a blend of peppermint tea and green tea can help increase your metabolism as well, making it easier to shed extra pounds.

4. Skin-Clearing

If you suffer from hormonal skin problems such as acne, peppermint tea could be a natural solution. Peppermint tea offers a slight boost in estrogen levels to some drinkers, which can help curb these hormonal problems and aid in clearing up acne. If you really want to make sure that you’re reaping all the benefits, try adding peppermint tea to your bath water. It can help soothe burns and rashes as well as other skin inflammations.

5. Stomach Problems

If that wasn’t enough, peppermint tea is also a great natural remedy for certain stomach ailments, including bloating and gas. Having a cup of tea in the evening before bed can help soothe these problems, making it easier to digest and fall asleep.

[via Organic Authority]

Tea’s health benefits boost its popularity

Alex Treadway/National Geographic Image Collection via Alamy - India’s tea producers are benefiting from the growing popularity of the drink in the United States.

By Laura Ungar, Published: April 1, Washington Post

In the latte-obsessed United States, tea is gaining ground as scientists and the public learn more about its benefits.

A growing body of research suggests that the world’s second-most-consumed beverage — only water is more popular — helps prevent cardiovascular disease, burn calories and ward off some types of cancer.

“We don’t clearly understand why tea is so beneficial, but we know it is,” said Thomas G. Sherman, an associate professor in the Department of Pharmacology and Physiology at Georgetown University Medical Center. “There are lots of epidemiological studies, and so of course people see these studies and want to drink tea and gain these benefits.”

Nationally, tea purchases have risen for 20 consecutive years, annual supermarket sales have surpassed $2.2 billion, and away-from-home consumption of tea has grown by at least 10 percent each year for a decade, according to the Tea Association of the USA, a New York-based industry group. On any given day, the association says, 160 million Americans drink tea.

Although coffee is still king in the United States, change is brewing. Department of Agriculture statistics show tea drinking has increased as coffee drinking has declined: Per-person tea consumption was nine gallons in 2009, up from 7.3 gallons in 1980; per-person coffee consumption was 23.3 gallons in 2009, down from 26.7 gallons in 1980, about half what it was in the mid-1940s. And while studies also show that coffee is associated with many health benefits, including helping protect against diabetes and Parkinson’s disease, a typical cup has much more jitter-producing caffeine than tea does.

Manelle Martino, co-owner of Capital Teas in Washington, said she has seen the explosion of interest in tea firsthand. Her sales of loose-leaf tea have risen substantially each year since she opened the business in 2007. “We started the tea company with one shop. Now, there are six stores in the D.C. area,” she said. “People are becoming more health-conscious. You have baby boomers who are into preserving their youth. You see them wanting to take better care of themselves.”

Tea and cholesterol

Tea comes from the leaves of the warm-weather evergreen Camellia sinensis, and it is classified into five types: black, white, green, oolong and puerh.

Experts say all are healthful. Many scientists link health benefits to tea’s polyphenol antioxidants, which protect against oxidative stress, but others say they don’t know exactly which chemicals or combinations of chemicals in tea produce the benefits. Sherman, for example, said there’s no evidence connecting tea’s antioxidants to beneficial effects, and he pointed to a study showing that black tea reduces LDL, or “bad,” cholesterol without affecting antioxidant levels, suggesting something else in tea is causing this.

Numerous epidemiological studies — which establish correlation, not cause and effect — focus on tea’s role in reducing cardiovascular disease, the nation’s biggest killer.

A 2004 paper in the Archives of Internal Medicine, for instance, looked at hypertension rates among people who drank tea for at least a year. The study, conducted in Taiwan, found that those who drank about four ounces to 20 ounces of tea per day had a 46 percent lower risk of developing high blood pressure than people who didn’t drink tea regularly.

Another paper, published in 2002 in the American Journal of Clinical Nutrition, culled through the results of a large study concerning chronic disease and found that people drinking the greatest amount of tea — more than 12 ounces a day — had barely half the risk of heart attack as people who did not drink tea.

More recent cardiovascular research was presented in September at a symposium at the Department of Agriculture in Washington. One study found that black tea reduced blood pressure in all participants and counteracted the detrimental effects of high-fat meals in people with high blood pressure.

“The more tea you drink, the better,” Sherman said. “It’s astounding, really.”

Cancer prevention less clear

As for cancer prevention, the evidence is less compelling.

A review of studies published in the Journal of Cancer Research and Clinical Oncology last year suggested that consuming 10 Japanese-size cups of green tea a day helps prevent several cancers and protect against recurrence of colorectal cancer. And a 2006 review in the Journal of the American College of Nutrition of the beneficial effects of green tea noted studies linking tea to reduced risk of ovarian, prostate and breast cancers.

But that review also cited some conflicting research. For example, two studies revealed a breast cancer benefit, one showing a decreasing risk among Asian American women with rising tea intake and another showing a lower risk of recurrence among Japanese patients who drank three or more cups a day. But a larger Japanese study of more than 35,000 women concluded tea intake didn’t affect the risk of breast cancer.

And scientists at the Johns Hopkins Kimmel Cancer Center announced last week that black and green teas (and coffee) were among the foods and flavorings that affected a gene linked to cancer. But they said this doesn’t mean people should stop drinking tea and coffee, only that more research is needed.

Studies have also examined whether tea affects weight loss. One, from 2004, found that caffeine, theanine and perhaps other components in green tea powder suppressed weight gain and fat accumulation in laboratory mice.

There is also some evidence that drinking tea promotes digestive health generally. Gerry Mullin, an associate professor of medicine at Johns Hopkins School of Medicine and author of “The Inside Tract: Your Good Gut Guide to Great Digestive Health,” said tea appears to help control glucose and insulin and keep the gastrointestinal system running well.

“At the end of the day, these teas are anti-inflammatory in nature. They have anti-bacterial properties,” Mullin said. “They [boost] the immune system and provide a lot of different benefits.”
 
That soothing cup

Sherman’s wife, Guinevere Eden, loves to start her day with a soothing cup of tea. For the working mother of two preschoolers, the healthy brew conjures a quiet moment and a sense of well-being while stirring memories of her childhood in England.

“First thing in the morning, it feels so good,” said Eden, 45, of Potomac.

Over the course of a day, she said, she drinks five or six cups of tea. “That’s actually all I drink. I don’t drink coffee.”

Tea experts disagree on how much tea to recommend for better health. Some say two eight-ounce cups a day, while others say five or more cups.

Experts said tea’s relatively low caffeine levels make it possible to drink large amounts without the jitters, fast heartbeat and stomach upset that the same amount of coffee would probably induce. Black tea, which has more caffeine than green, oolong or white teas, has about half the caffeine of coffee.

Still, experts advise against overdoing it, noting that tea, unlike coffee, contains trace amounts of aluminum. But according to the National Cancer Institute, while aluminum can accumulate in the body and cause neurodegenerative disorders, there’s no evidence of aluminum toxicity associated with drinking tea.

Sherman said iced tea should provide the same benefits as hot tea, as long as it starts out as hot and is then cooled, not just brewed in the sun or made from store-bought powdered mixtures.

He said adding milk to tea may not be as beneficial as drinking it straight, since there’s some evidence that protein in milk binds to the healthful chemicals in tea and prevents them from being absorbed. Sugar doesn’t seem to reduce tea’s benefits, he and others said, although it comes with problems of its own, such as empty calories that can lead to weight gain.

Martino, of Capital Teas, said customers at her shops often ask about health benefits, especially after pronouncements by celebrity physicians such as Mehmet Oz. Whenever Oz mentions a certain tea, Martino said, “people come flooding in looking for that tea.”

Erika Sanchez, a manager at the Dupont Circle Teaism shop in Washington, said customers do much the same at her shop — and then discover how many different types of teas are out there: “If you’re new to the tea world, it can be surprising.”

America’s rising interest in tea has been attracting international attention.

Sundeep Mukherjee, principal adviser to the Darjeeling Tea Association, said three-quarters of the tea from that region of India is exported, with up to 10 percent going to the United States, a portion that’s been rising over the last decade as health benefits become more widely known.

“The tea industry is doing well,” Mukherjee said. “This is a product everyone drinks.”



Ungar is the medical writer at the Courier-Journal in Louisville.

[via: Washington Post]

The Health Benefits and Drawbacks of Coffee

One of the reasons we love Care2 so much is their consistency in producing informative, balanced content that focuses just as much on the benefits as it does the drawbacks. That being said, we were very interested to learn about the health benefits and drawbacks of something that millions of us enjoy and at times depend on to get us through our day.

Coffee is the cattle prod of beverages. The very aroma is enough to coax most people out of bed in the morning, and millions of Americans rely on java’s jolt to ramp up their energy and propel them through the workday. Collectively, we drink an astounding 350 million cups of coffee a day in this country.

Coffee presents a conundrum for the body, however.

On one hand, the brew brims with free-radical-fighting antioxidants, which helps explain its protective, anti-inflammatory effect against everything from type 2 diabetes to heart disease. Caffeine itself, which is a nervous-system stimulant, leads to sharper focus and enhanced concentration, and it can brighten a bad mood.

“For some individuals, caffeine is something of a miracle drug,” says Daniel Evatt, PhD, a researcher in the department of psychiatry at the Johns Hopkins University School of Medicine in Baltimore. “These individuals report several benefits with minimal negative effects. However, other caffeine users can develop a bad relationship with it, consisting of unpleasant withdrawal symptoms and other problems, such as sleep difficulties and anxiety.”

That’s the catch. Coffee came by the nickname “jitter juice” honestly. Ingest too much caffeine and a pleasant buzz can nosedive into restlessness, nervousness, insomnia and even muscle twitching. The effect is so reliable, says Laura Juliano, PhD, a caffeine researcher at American University in Washington, D.C., that researchers who study anxiety use caffeinated coffee to incite feelings of anxiousness in study participants.

But not everyone responds the same. A small cup of coffee leaves some people feeling twitchy while others can down a pot without batting an eye. Body weight, age, gender and even genetics may factor in to how the body metabolizes caffeine, says Evatt. Which is why coffee’s vice-and-virtue story is comparable with red wine and chocolate — satisfying substances that are healthy and that attract enthusiasts, but require sensible consumption.

Here’s what the experts say about squeezing the health benefits from the bean without getting burned:

Antioxidant Elixir

Coffee is the single greatest source of antioxidants in the American diet. Ounce-for-ounce, other foods, such as blueberries, pecans and even cinnamon, pack more antioxidants than coffee, but they aren’t nearly as popular.

On average, coffee drinkers down 3.4 cups a day, gleaning 40 percent of their daily antioxidants from the brew. (In comparison, fruits and vegetables account for just 23 percent.) The number is high partly because people drink so much coffee, but it’s also because the beverage is brimming with polyphenols, a type of antioxidant found in many vegetables and berries.

Polyphenols confer some serious health benefits. In particular, they destroy free radicals, which are rogue molecules that create inflammation. Unchecked inflammation underlies many chronic illnesses, such as heart disease and type 2 diabetes.

The more antioxidants in the diet, the less inflammation in the body, says John Hibbs, ND, a senior clinician at Bastyr University in Kenmore, Wash. “A cell that can control intracellular inflammatory processes is going to survive better under the duress of daily living.” (For people who prefer “unleaded” java, the good news is that decaf coffee has just as many antioxidants as the “leaded” version.)

Deter Diabetes

New data reveals that one of coffee’s unexpected benefits may be helping to prevent type 2 diabetes, a disease predicted to affect one in three Americans by 2050, according to estimates from the Centers for Disease Control and Prevention.

Rob van Dam, PhD, a nutritionist at the Harvard School of Public Health, led one of the largest research projects to date — a meta-analysis of nine cohort studies with nearly 200,000 participants — and found that subjects who drank six or more cups of coffee a day lowered their risk of developing type 2 diabetes by 35 percent. Granted, that’s a lot of coffee, potentially enough to trigger negative side effects in some. But those who drank between four and six cups daily still had a 28 percent risk reduction, and other studies have shown a significant benefit with just one cup a day. “The important point is that when all the evidence is weighed, the benefit isn’t restricted to those who drink the most,” van Dam says.

It’s worth noting that caffeine is not the magic ingredient here, since decaf drinkers enjoy the same diabetes-thwarting benefit. At this point, the mechanism of that benefit isn’t clear. Some think a substance in coffee called chlorogenic acid slows the release of glucose into the bloodstream. Others hypothesize that it’s the beverage’s antioxidants that help regulate the body’s sensitivity to insulin. “It’s all a bit speculative at this point,” says van Dam.

Keep in mind, too, that studies showing health benefits for type 2 diabetes and beyond are based on coffee that’s black or with only a little milk or sugar — a far cry from the frothy, milky, super-sweet concoctions sold in many cafés today. “People may not realize that having a beverage like that could lead to weight gain,” says van Dam, “which could in turn increase the risk of type 2 diabetes, and that’s a major concern.”

Rustproof Your Heart

Like wine, coffee confers heart benefits. When researchers looked at more than 27,000 women in the Iowa Women’s Health Study, they found that coffee drinkers (one to three cups a day) lowered their risk of heart disease by 24 percent compared with their non-coffee-drinking peers. Women who drank four to five cups a day were 33 percent less likely to die from any inflammatory disease.

Again, the beneficial ingredient is most likely the antioxidants. The foundation of heart disease is inflammation of the blood vessels, which is instigated and propagated by free radicals. And nothing combats free radicals better than antioxidants.

“Coffee delivers a whole host of antioxidants that essentially prevent you from rusting from the inside out,” says James O’Keefe, MD, a cardiologist at Saint Luke’s Hospital in Kansas City, Mo.

For people with high cholesterol, however, there is a caveat. Coffee contains two oily substances — cafestol and kahweol — that can raise blood levels of low-density lipoprotein (LDL, the “bad” cholesterol). The oils are released when beans are brewed, and they easily pass through the metal filters used in French press and stovetop espresso pots. Paper filters, on the other hand, which are used in drip coffee machines, trap the substances before they hit the cup, virtually eliminating any risk of an uptick in cholesterol.

Buffer Your Brain

The caffeine in coffee could also safeguard your noggin. Consider coffee’s impact on depression — a scourge that affects millions of Americans. Data from the Nurses’ Health Study shows that rates of depression lower in lockstep with the amount of coffee consumed. Compared with those who drank no more than one cup of coffee a week, women who drank four or more daily cups experienced depression 20 percent less often.

Since drinkers of decaf suffered from the blues just as often as people who didn’t drink coffee at all, scientists suspect caffeine is the blues buster.

Exactly how the substance fights depression is not well understood, but it is known that when it enters the brain, caffeine changes levels of chemical messengers such as serotonin and dopamine, which are linked to feelings of joy and enthusiasm, says Michel Lucas, PhD, RD, a research fellow at Harvard School of Public Health. “Caffeine increases your energy levels and feelings of wellness, two things that can have an impact on depression.”

Studies also show a 30 percent reduced risk of developing Parkinson’s disease among coffee drinkers, for similar reasons. That’s because Parkinson’s is caused by the loss of brain cells that make dopamine, a chemical instrumental in movement and fine motor control.

Caffeine Overload

Regardless of the benefits, of course, you can drink too much of a good thing. Caffeine, like nicotine and amphetamines, can be highly addictive. Regularly drinking 100 milligrams (the amount in 6 ounces of drip coffee) is enough to create a physical dependence. “It acts on the motivational brain mechanisms that make you want to use more, regardless of how it makes you feel,” says Evatt.

If you’ve ever overindulged in caffeine, you know that it can make you feel pretty crummy. That’s because excess caffeine goads the adrenal glands into releasing stress hormones, like adrenaline and cortisol, that can put the brain and body into a panic-like state.

That’s not just unpleasant, it’s unhealthy. “The more caffeine you have onboard, the more often you trigger the body’s emergency response system,” says Jacob Teitelbaum, MD, a board-certified internist and author of Beat Sugar Addiction Now! (Fairwinds Press, 2010). “And, if I keep setting off the siren every 10 minutes, I’m going to burn out.”

Caffeine’s artificial energy boost can also distance people from their natural energy rhythms, says Elson Haas, MD, founder and director of the Preventive Medical Center Marin in San Rafael, Calif., and coauthor of The Detox Diet, Third Edition (Ten Speed Press, 2012). Caffeine’s false-energy effect can encourage people to overdo, and dissuade them from taking recovery breaks when they should. “Pretty soon you’re both wired and tired,” he says.

Over time, the adrenal glands may not make enough cortisol to maintain a baseline of energy, a condition referred to as adrenal fatigue. “You are pushing on an organ that doesn’t have the reserves to respond to the stimulant anymore,” Haas says. (For more on adrenal fatigue, see ELmag.com/adrenal2011.)

Decaf seems like an obvious way to deal with jitters, but the safety of the standard decaffeination process worries some health-conscious consumers. To strip the caffeine from the bean, most coffee companies use chemical solvents, such as methylene chloride or ethyl acetate. The solvents are rinsed away at the end of the process, but if you are concerned about chemical residue, look for companies selling coffee decaffeinated via the Swiss Water Process, which uses water instead of chemicals. (For more on decaf, see “Pass the Decaf,” below.)

The best way to avoid long-term complications is to experiment with how you can enjoy caffeine without overdoing it. People metabolize caffeine differently, notes Hibbs. “Constitutionally, we are all different,” he says, “and certain people are more susceptible to the negative effects than others.”

So, if you’re not a fan of the brew, don’t feel compelled to join the coffee club. Although their exact compounds vary, green and black teas also have high levels of antioxidants.

If you really enjoy your java, though, don’t fret. In tandem with healthy sources of energy, such as nutritious food, regular exercise and restful sleep, you can enjoy that caffeine boost.

“Feed your body, use your body, rest your body and do things you love” is Teitelbaum’s mantra. “And, if you need a little boost,” he adds, “a cup of coffee is perfectly reasonable.”

One Hot Energy Drink

In athletes, caffeine is one of the few legal drugs scientifically proven to boost performance. It mobilizes fat stores, freeing up energy for hard-working muscles. It also draws more calcium into muscles, thereby strengthening their contraction. And it triggers the brain to release endorphins, which raises a person’s pain threshold. If you’re worried about dehydration, don’t be. The notion that caffeine causes the body to lose precious water stores has been widely refuted by studies showing caffeine has no negative impact on hydration.

Coffee Bean Primer

Coffee drinkers used to have one decision to make: regular or decaf. But the rise in gourmet and specialty coffees demands that we all become coffee connoisseurs. When faced with a choice of beans, here are a few basics to keep in mind:

• Bean: The two most commonly used coffee-plant varieties are arabica and robusta. Arabica beans are considered by many to be more flavorful; hence they are more expensive and often used in gourmet coffees. The less expensive robusta beans are used primarily to make instant coffee and have roughly twice the caffeine as arabica.
• Roast: Darker roasts, like French, contain less caffeine than lighter roasts because some of the caffeine burns off during the roasting process. Roasting also degrades the polyphenol antioxidants. So, if you are looking for a bigger kick, choose a lighter roast.
• Grind: Generally, the finer the grind, the more caffeine you will extract. Whether you want a fine or coarse grind, though, depends on how long the water will be in contact with the beans. If it’s just a few seconds, like espresso, a finer grind maximizes contact between water and the surface area of the beans. If it’s a few minutes, like a French press, a coarser grind ensures a smooth, mellow cup. Espresso packs less caffeine per serving than drip coffee, but espresso will give you a quicker buzz if you drink it in one or two gulps, like many do.
• Aroma: Coffee’s aroma is both distinctive and alluring. In one study, just the smell of coffee was enough to increase people’s typing speed. Roasted coffee beans contain roughly 800 aromatic compounds. As with wine, coffee’s aromatic compounds — and, therefore, its flavor — are heavily influenced by geography. Elevation, moisture and temperature are just three examples of what makes coffee grown in Central America taste different from coffee grown in East Africa.
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Pass the Decaf

Not everyone can tolerate caffeine. The jolt to the central nervous system can exacerbate stress, anxiety and insomnia. Caffeine also amps up the stomach’s production of gastric juices, so coffee can cause heartburn or worsen symptoms of irritable bowel disease. Babies lack an enzyme needed to metabolize caffeine, so lactating women are advised to nix the habit.

Some research even links caffeine to an increased risk of miscarriage, so pregnant women are also advised to take a pass. The good news is that decaf coffee contains most of the same health properties as regular. The bad news is that it’s not completely caffeine-free. In the United States, 97 percent of the caffeine must be eliminated for coffee beans to be labeled decaffeinated. Drink enough decaf, and you’ll still get a little buzz. If you do choose decaf, be sure to opt for one that has been decaffeinated without chemical solvents.

One Cup at a Time 

Health benefits notwithstanding, it’s important to remember that coffee can be addictive. Most coffee drinkers ingest an average of 300 to 400 mg. of caffeine a day. “For many people, the daily use of caffeine is fueled by a desire to avoid withdrawal,” says Laura Juliano, PhD, a caffeine expert at American University in Washington, D.C. “Once you are dependent on it, you may be in pretty bad shape without it.”

The most common complaint of caffeine withdrawal is headaches. Inside the brain, caffeine plugs into receptors meant for the neurotransmitter adenosine. When adenosine is unfettered, the body relaxes, as widening blood vessels up the flow of oxygen to cells. When caffeine elbows adenosine out of the way, blood vessels constrict and you feel wired. Worse, once you are addicted, if you deprive your brain of caffeine, the blood vessels in your head will dilate and the rush of blood to the brain causes a pounding headache. The misery can last anywhere from 24 hours to nine days.

Other signs of caffeine withdrawal include fatigue, irritability, trouble concentrating and flulike symptoms. To lower the likelihood and severity of withdrawal symptoms, cut back gradually by curbing your intake 10 to 25 percent every few days.