Coffee

Oh how I love coffee.  And I am giving it up, again.  I participated in a detox/cleanse through Replenish PDX back in January in which we cut out just about everything, including caffeine and alcohol.  It was a process giving up caffeine, but I got great tips and instruction that made the process really bearable.  When I tell people that I'm giving up coffee (or did for a while), they always look at me strange.  Why in the world would I want to do that?  This is an especially big question considering I live in Seattle, where we have the best coffee in the world - Stumptown, Vivace, Vita, etc.

I have my reasons:

• Sleep - If you have any issues with insomnia, I recommend you try cutting out caffeine. This seems like a no-brainer, but I think people don't actually do it.  I have had insomnia off and on for my whole life, but it completely went away when I cut out the caffeine.
• The way I feel - I just feel better and more calm without the caffeine.  Less jittery and my stomach doesn't rarely hurts. 
• My time - I find that when I'm drinking coffee, it sort of rules things.  Like if I don't have time to get some in the morning, I panic, because I know that a headache will set in any minute.  I don't like to feel like I am relying on a stimulant to feel normal and healthy or ready to work.
• Money - Spending money on coffee and soda adds up.  There is a nifty feature on Mint.com which tells you just how much you are spending on coffee shops.  I didn't think I went to them that much, mint.com said otherwise.  A couple dollars here and there really adds up when you are looking at your monthly budget.

Tips for going caffeine free:

• Do it gradually - Don't go off caffeine cold turkey if you consume it on a daily basis.  Unless of course you want to feel horrible and instantly regret going off caffeine.  This is how I did it (based on drinking probably 2 coffees a day):
• Monday, Tuesday, Wednesday - cut down to drinking just one coffee in the morning
• Thursday, Friday - Drink green tea in the morning (less caffeine - but still a little)
• Saturday, Sunday - Drink a warm decaffeinated beverage in the morning (when I would normally have coffee) like herbal tea.  My favorite is vanilla hazlenut with honey and milk.
• Then do whatever works for you - if you like having a warm drink to wake up, continue with the herbal tea or decaf coffee.  If you find you don't need that, replace it with juice or water.
• Come prepared - If you are going somewhere that coffee will be offered (meeting, out with friends, etc.) come prepared with your own drink.  I would plan ahead by bringing my tea in my thermos so I don't feel left out. 
• Find better energy - We don't need caffeine.  When I gave it up, I was able to wake up just fine without it, it just took a little getting used to.  Our bodies are made to do this on our own without help.  I get my energy from exercising and getting enough sleep.  Another good trick is to eat an apple in the afternoon when you feel like you are lagging.  It works just as well as a cup of coffee or can of soda.  Try it!

I am starting this process again tomorrow!

....and I'm back!

Hello friends!  I have to apologize for my long absence from blogging (almost 2 months!).  When I started blogging again, I told myself that I would keep the momentum going, as I enjoy doing this so much, but the end of the summer got the best of me.  Doesn't hurt to note that I took a break from my healthy practices as well, so that didn't help with the motivation to write.  But I am back and feeling very motivated!  In fact, I have started what I like to call, "The Alexis Improvement Project."  Corny I know.  But I think it has a ring to it and the name couldn't be more fitting.  Here it is:

Nutrition:  Back to the basics!

• No processed foods - This has been tough as I had let myself slide quite a bit towards the end of summer
• Only eating when I'm hungry - Now this is a constant battle, but one I'm determined to win.  Anytime I have even a twinge of hunger, I typically eat to immediately eliminate that feeling.  But as my wonderful nutritionist Sarah Adler tells me, nothing is wrong with hunger and it should be welcomed.  It is a needed signal from our body and food tastes so much better when you are hungry.
• Listening to my body's signals - This sort of follows the eating when I'm hungry.  I want to get way more in tune with my bodies signals (hungry/full, good for my tummy/makes me feel bad, boosts my energy/makes me sluggish, etc.).
• Alcohol - Such a fun part of life, but also one of my vices.  Part of the improvement plan is giving p alcohol on weeknights (except for special occasions) and a maximum of 4 drinks on weekend days.  This believe it or not is very difficult for me, but so needed.  I've done this for the past week and a half and I feel great.  I'm sleeping better, feel better and feel more in control.
• Experimentation - I would like to try one new culinary experiment that will benefit my health every week.  I am finding my inspiration at The Nourished Kitchen.  On my list to try are bone broth, sauerkraut, kimchi and pickled vegetables. 

Exercise:  Mixing it up!

• New trainer - Stacy McLaughlin Chavez is awesome.
• Weight lifting - Stacy has me doing so pretty serious weight lifting 4 times a week, focusing on a different body area each time.  The goal is high weight, low reps and working at a fast pace till I am breathless and need rest.  This keeps my body burning fat for 24 hours after the workout.  It is pretty intense and I am breaking a sweat like never before. 
• Cardio - Exploring intervals and mixing up the machines (treadmill on incline, eliptical and rowing machine)
• Get outdoors - My plan is to do something outdoors every weekend whether that be a hike or kayaking while the weather is good or snow shoeing, down hill or cross country skiing in the winter.

Personal Development

• Readings - I'm reading a number of books, one at a time, that I believe will give me the tools to improve my relationships and life.
• The Relationship Cure - By Dr. John Gottman.  This is the one I am currently reading, recommended to me by my Mom.  It is pretty awesome so far and is giving me lots of tools to improve all of my relationships.  Check it out!    "Introducing the fundamental unit of emotional connection he calls the "emotional bid," Dr. Gottman shows that all good relationships are built through a process of making and receiving successful bids. These bids range from such subtle gestures as a quick question, a look, or a comment, to the most probing and intimate ways we communicate. His research reveals that people in happy relationships make bidding and responding to bids a high priority in their lives, and he has discovered the fascinating secrets behind mastering the bidding process."
• The Happiness Project -  By Gretchen Rubin.  This is the next book on my list and was recommended to me by my best friend.  I will report back, but I can't wait to read it!  Check it out!
• Guided Imagery/Meditation - Now this isn't for everyone, but I am really digging it.  I have been listening to some of Belleruth Naparstek's guided imagery that pertains to stress and I really enjoy it.  A bit new agey (more than a bit), but if you look past that, there is great benefit to this stuff.

Well, I think that is all for now.  I have a lot on my plate, but in the best way.