Cut The Caffeine - Why & How

You get up, you have a coffee. Maybe two.
Midway through the working morning, everyone else is having one so why not? It's the communal thing to do. Then maybe one with lunch or even mid afternoon to fight the fuzzy head.

Ultimately, by early evening, you have had anything from 3 to 6 coffees and if you're like me, you feel totally normal, but this is your body on caffeine. It adapts, despite this being a natural drug. A stimulant.

Look, I'm not big on New Year resolutions, but anything that wakes us up and makes us change a habit that is long overdue for change is very welcome. For me, the coffee dependency has to be challenged. Mind you, I'm not going cold turkey! That morning coffee is my kickstart and I'm keeping it. It's the afternoon or even post-dinner coffee (guilty) that really has to go.

I'm not being cruel here - I'm not saying DON'T DRINK COFFEE, WATER IS GOOD. Even though is is. I'm saying, cut the coffee down to one or two a day as a challenge for two weeks. Line up your alternatives and have them at the ready for when you get antsy for a coffee fix. Here's the alternatives and also the reasons you want to join me on the #TwoWeekCoffeeCut

1. You'll save money. Whatever arguments you come up with (but it's free at work, I buy in bulk, etc, you will still come out on top)
2. You'll prove to yourself you can break a habit. This is powerful. You build muscles to resist habits and you can flex these muscles again and again
3. Your hormonal regulation and balance will reset. Caffeine amps up your cortisol level, which not only makes you feel flighty and stressed, but also plays a part in weight gain, anxiety and overall energy. For all that caffeine makes you feel like you can fly, there's an inevitable falling.
4. Your sleep will improve. This isn't a quick-fix! It will take time for your body to flush the caffeine and adapt to your new habits. Even if you fall asleep at 10pm like a baby, if your caffeine habit is regular, chances are that you wake up throughout the night or feel restless in the early hours.
5. Lower blood pressure. Your heart won't be working on the double, drugged up on coffee, so your blood pressure will naturally lower. You'll feel calmer.
6. Weight maintenance. If your coffee comes with a few sugars and milk (or any other fancy flavour additions), these add up if you're doing it several times a day. Studies have proven that sugar & caffeine together make for a potent addiction. 
7. Cutting preservatives and toxins. Not so much in the organic, fair trade java you buy from your bearded barista each day, but if you have a lust for energy drinks, be aware that they are choc-full of nasty chemicals for flavour and the energy kick (whether it's the full or diet version). Carbonated caffeinated drinks will leave you both anxious, buzzing and also bloated and lethargic.
8. Happy teeth. A constant coffee habit will inevitably stain your teeth and weaken the enamel. Even if you have an expensive dental whitening, then return to coffee, you'll only be weakening your enamel with a whole load of chemicals and caffeine in unison. Lay off the coffee and amp up your water and milk intake (whatever type of milk you're into).
9. Happy kidneys and happy bones. Calcium is leached from your bones when you drink caffeine and your kidneys work overtime to flush it out of your system. Not only is calcium vital for strong bones but it is also vital in muscular contractions, enabling you to lift strong, run hard and build muscle.
10. Discover healthy ways to up your vitamin and minerals & get a natural glow. If you have a green juice or a watermelon juice, or herbal tea instead of coffee, over time you'll find your complexion is much clearer and your hair and skin respond to less caffeine and thus less hormonal and physiological stress. Do it for your face.

1. Organic herbal tea. My pick is Melbourne based tea gurus, The Loose Lips Tea Co. Everything from sencha green tea to special blends to aid in anxiety, sleeplessness and skin trouble. In the heat of Melbourne summer, I like to make a strong brew then allow it to cool and refrigerate for iced tea. 
2. Watermelon juice. Throw some chunks of watermelon into a blender and whizz into pink, juicy yumness. Perfect to put into a large thermos for hot days, whether you're on the beach or in the office.
3. Ginger Beer. Need I say more? If you have a tendency, like I do, to not stop at one, you might want to take my lead and buy the diet version. Keep in mind though, all carbonated drinks are going to make you bloated and damage tooth enamel so keep it to the occasional indulgence!
4. Vegetable smoothies/juice. An ideal way to get a solid vitamin dose while also staying hydrated, I recommend adding as many greens as possible. I'm not a big fan of kale, but spinach, cucumber, celery with a sweetness hit from carrot and beetroot are always a winner. Add a big chunk of ginger if you like a bit of a zing (who doesn't?)
5. Kombucha. Whether you make it yourself or buy it (and there's loads of great options in health food stores and at markets), kombucha is a fermented drink that strengthens your gut lining and aids in promoting good bacteria for immune and digestive health.
6. Milk. Dairy, almond, soy, oat, coconut...whatever you fancy. Ultimately, I recommend going for a milk that has high calcium because your bones and muscles need it. Some almond milks are calcium enhanced - you can always do comparisons using the nutrition table on the back of bottles or cartons. Dairy milk has the highest calcium, and almond and soy milk with higher calcium are good options, but everything else is pretty unimpressive. 

What's are your tips for laying off the coffee? Can you commit to a maximum of two coffees a day before 2pm? Join me - share your tips on instagram, twitter and facebook using #TwoWeekCoffeeCut

The Loose Lips Tea Co Sencha Tea

Plant Based Food Melbourne

There's so many places for great food and great vibes in Melbourne. If you're vegan, vegetarian, gluten, lactose intolerant, paleo, raw, any and all of the above or NONE of the above, you will find options that cater to you and do so with flavour, joy and generosity.

Herewith, and I must confess I haven't tried all of them, are some great finds in Melbourne. Some I have dined at, some I am YET to dine in, but all of them come highly recommended by friends, colleagues and fellow Melburnians.

I'm also going to give a shout-out to my raw food workshop on February 7 at Kotch Lane Cafe in St Kilda. For $45 you get a handbook, goodie bag of products, entry to a doorprize, hands-on raw food meal making, and the fun of being in a group of curious, inspired people.

Fed Up Project
South Melbourne

Good food, local produce. This relative new-comer is a haven of nutritious and yummy offerings located right near the South Melbourne market so you can dine and then be inspired to go and buy your own ingredients. OR you can walk in circles around the market to build up an appetite and then go nourish your body and soul. Visit Fed Up Project.

Uncle & Jak
Fitzroy

Easy parking, yes please. This is a menu that doesn't turn into a novel, which is promising. Doing the menu options you offer WELL with fresh, carefully selected produce is worthy of respect. Pretty easy to park this end of Johnston Street, especially on weekdays. A brunch or lunch post yoga is easily catered to. I can vouch their coffee is excellent and George is a sucker for the turmeric latte here (I can vouch it LOOKS cool.) Visit Uncle & Jak.

Fourth Chapter Cafe
Prahran

All day breakfast menu? Yes, please! Lunch available from 11am. There's meat for your carnivorously inclined friends and fam. There's some absolutely belly loving bounty on the menu here and like most things in Prahran, the venue is super chic. Environment is vital! Visit Fourth Chapter Cafe.

Vegie Bar
Fitzroy

This is a stalwart of Fitzroy and you simply must. Their raw food offering is genuinely divine. Raw Pad Thai, tacos, cheesecake. This is an offering that goes beyond superfood salads and proves raw food is creative, expansive and exciting. Visit Vegie Bar.

Love Your Valentine's Day

I love Valentine's Day. All the kitschy fluffy things and heart shaped business all over the shops? Fantastic. Watching men racing into the local petrol station and racing out with wilted tulips and a box of Cadbury Favourites? Classic.

What I love most is that it's a licence to show love. In the event that you will not be receiving wilted tulips and Cadbury Favourites from your beloved, here is how you can spend the day giving yourself a reminder of who you really need to show some love for: you!

Sleep in. I swear by my Audrey Hepburn inspired Goodnight Co eye mask. Blocks out all light and distractions. Looks glam (100% pure mulberry silk, tres chic.)
Wake up. Whip up a banana matcha smoothie (recipe and video guide in the link!)
Ingredients ● Zest, rind, juice of 1 lemon ● 1 tbs honey ● 1 /2 tsp ginger juice (grate fresh ginger) ● 3 frozen bananas, halved ● 1tbs Blackmores Matcha Green Tea 

Put all the ingredients in a food processor and process until just smooth (don’t over process or bananas will melt).
Don't rush. Pad around in your pyjamas for a while.

Go to yoga. Or Ballet Sculpt. I'll be teaching at Ivanhoe Aquatic and Leisure Centre. We'll be at the barre, pulsing and plie-ing until we're all shaky and sweaty and strong.

Shower. It's a day of hearts and roses, of course. So you must use White Lily and Damask Rose Body Scrub (mmm...roses) from Sanctuary Spa. Follow with a spritz of Elie Saab Rose Couture (exclusive to Myer) if you're all about roses today. If you're looking for something a little less floral but equally feminine, go for philosophy Amazing Grace (David Jones).

It's all about red or pink. I'm more inclined to pink and purple, but if you're going red, be bold. Loving Rimmel Exaggerate lipliner in Eastend Snob for a pink that flirts with mauve and purple. Flattering on every skin shade.
EITHER go get a manicure, or do it yourself as I prefer. Guess where OPI has just gone? New Orleans. Land of absinthe, graveyards, good food and gothic tales. So the nail colours are surprisingly upbeat for a place I've always associated with vagrants and vampires! Too much Poppy Z Brite and Anne Rice for me I guess. My picks are Let Me Bayou A Drink and Spare Me A French Quarter (OPI)

Go for lunch. Meet up with friends - single, married, not sure, not fussed - and discuss love. Or don't. I prefer to discuss yoga pants and Kanye West's latest releases, personally.

Then go browse some secondhand bookstores. Check out the plays. Nothing is more enjoyable than spending an afternoon drinking good strong coffee and completely losing yourself in the lives and voices of other people in another place and time.

However.
If you do find that you get through the book, or you can't resist pulling out the ipad or iphone, I totally recommend whiling away your time rewarding your diligent efforts in yoga this morning by shopping for activewear. I find it enormously motivating, and satisfying. New ranges out from my favourites: LA-based yogis Onzie, Aussie brand Red Tiger and a new brand I just discovered, Arthletic (art + athletics!) who do awesome ballet wraps for feet as well as activewear.

All your hard work is done. Feeling lovely?
Buy yourself flowers.
Do a face mask.
Sing along to Beyonce and Madonna as loud as you like.
Do a headstand in your undies.
Binge watch House of Cards, The Americans, Deutschland 83, whatever takes your fancy.
Drink green tea.

Remember that beyond everything you own and the relationships you have, the job you do every day, the city you live in, the books you read...beyond all of that, is the real you and you are everything you need. I know it sounds ridiculous if you haven't ever really considered it, but do.

And embracing that essence of who you are means you will recognise it in others. That's love.
Have some Total Giovanni. Happy Valentine's Day.

Coffee In A Juicebox - Welcome To Melbourne Minor Figures

Minor Figures deliver extraordinary, single-origin cold pressed coffee with a focus on the ethical origins and production of their product.
As a Melbourne coffee lover, this wouldn't have been enough to swivel my head normally. There's a barista for every 10 people in this neighbourhood, after all! BUT.
Minor Figures cold pressed coffee doesn't come in a fancy apocathery jar - which means it won't look fancy and boost your hipster credibility while sitting on your desk. Instead, it comes in a secure juicebox carton that you can toss in your gym bag or on the back of your bike. You can lob a few in the glovebox safely!

I've said it before, and I'll say it again, coffee is proven to boost your workout endurance and ability to perform explosive and dynamic moves.

The other reason you want to get your mitts on Minor Figures cold pressed (18 hours!) single origin OR single origin with milk, is because they genuinely form relationships with the growers and producers. This ensures a fair price is paid and the business is sustainable for Ethiopian producers. Rather than contributing to a whole lot of waste - the coffee grinds are used to make soaps and scrubs. No evidence so far that smelling like coffee makes you a better athlete, but I'm still in the research stage. Stay tuned.

http://www.minorfigures.com/
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Caffeine Buzz for Ultimate Performance....of your skincare

Coffee is a natural stimulant and a powerful antioxidant. This not only makes it the perfect pre-workout, pre-work kickstart, but also a wicked tonic for your skin and hair.

So, make an espresso and read on because caffeine will perk up your body and your complexion.

Caffeine constricts small blood vessels and reduces inflammation, making it perfect for minimising dark circles and fluid build-up under the eyes. 

Try Swisse Argan Anti-Aging Eye Cream (argan oil, vitamin K2 & caffeine). 

Keep in mind, eye creams offer temporary benefits so you need to question your diet and lifestyle for those dark circles and bags!

Those tightening and fluid-fighting agents will also do wonders for your skin. The Body Shop has a range that uses all natural ingredients – including caffeine – to nourish, firm and rejuvenate skin. Considering the nasty winter weather here, this is a shower must have for me.

With caffeine plus grapefruit and lemon essential oils, this also has an attached massage head for a super luxe at-home massage. Genius! Spa Fit Firming & Toning Gel-Cream Massager.

If you’re a self-tanner like me, you’ll need to regularly exfoliate to make sure you’re not looking flaky (you know what I’m talking about) – so you can either go the luxe version from Body Shop (zesty citrus scrub 100% natural-origin citrus ingredients) OR add your used coffee grinds to your existing bath or shower gel and not only reduce, reuse, recycle but glow with a natural “I am a DIY Skincare Master” knowledge!

Get along to my Facebook page to let me know if you use a caffeine spiked product that you love!

Supplements. Women, Food & Desire

How are these relevant and interlinked? 

Think about what you eat and drink daily and how much of that is dictated by what you think you should be eating, should be drinking...the pills or herbs or blended green mulch you should guzzle according to magazines, your Chinese Medicine practitioner, your naturopath!

There's a whole website I could devote to desire and women's food and choices around their bodies, but thankfully, someone much more expert has dedicated a book to it and it is new to my bookshelf. It's called Women, Food and Desire by Alexandra Jamieson.

Admittedly, I'm yet to really delve in and read it thoroughly, but I fully intend to! The book encourages us to "Embrace your cravings, make peace with food, reclaim your body' - a message that I need and that many women do. It certainly doesn't mean go and eat a block of family sized chocolate and feel empowered. It means look at why you so want to eat chocolate, whether you can stop at 2 squares of it, and why you might feel bad about wanting it, let alone eating it. Awareness of your body makes you stronger, more attuned to it. More peaceful in your own skin. You can follow author Alexandra Jamieson on Twitter.

The book is available through Hachette Australia.

Anita Bean is a well-known and much respected nutritionist from the UK. Her latest book out is Sports Supplements 2nd edition: Which Supplements Really Work. I have a sometimes-I-do...sometimes-I-don't approach to vitamin and mineral tablets, but I know what works for me and I know where my diet falls short of giving me what I need, or how my body responds to particular stimulants, and I choose when and how much is necessary when it comes to taking tablets or capsules. Her website is a thorough introduction to her work.

The book is available at Bloomsbury Australia.

Have you considered that your barista is actually your supplement dealer? Well, that bearded beacon of hope every morning is in fact also your ticket to a more powerful Power Yoga! Anita's book not only looks at your run of the mill multivitamins and protein bars, but also coffee, herbal supplements, antioxidants, common "fat burners" and performance enhancers such as creatine and

DHEA. What the effects are, what the side effects are, and what the studies show in terms of effectiveness. My drug of choice is caffeine and Anita informs: "Caffeine is a stimulant...It works by increasing levels of endorphins (hormone-like substances) in the brain. These endorphins affect mood state, reduce the perception of fatigue and pain, and create a sense of well-being. Thus caffeine helps increase alertness, concentration and performance; and reduces fatigue. It can also help increase muscle fibre recruitment..."

Studies have proven that taken 30 minutes to 3 hours prior to performance, caffeine can improve sprint times, increase endurance ability and reduce feelings of tiredness and fatigue.