This weekend I will be attempting my first 24hour solo mountain bike race, at the Kona 24 hour in Forest, Vic.  I will be once again saddling up on the Baum single speed, fully ridged, mountain bike in the pursuit of much pain and suffering, sleep deprivation, dehydration, and hatred of all forms of so-called ’sports nutrition’.  Even though there is a single speed category, I will as always be racing for outright solo position.  Only last week did someone make me aware that this race is also a qualifying round for the solo world championships next year, which are being held in Australia.  So I guessing that the competition will be quite hot, and dearly wanting to qualify. 

Over the past week I have been making the final preparations, to the bike, my eating plan, lighting setup, thoughts and tactics on how to approach a 24hour ride.  There is much I cannot do, things that I will have to deal with on the fly, and make accommodations for.  I’ve been eating as much as I want this week, and drinking just as much, as there is only going to be so much food and drink that I will be able to shove down my throat between 12noon Saturday and 12noon Sunday.  Every little bit will make the difference, and special treats like caffeine will be saved until the last 6-8hours.

My goals, ambitions, objectives for this race is to first finish.  Ride as many laps as possible, without stopping for extended periods or sleep.  Head off from the start line at a cruisy pace, don’t get mixed up in the heat of the race, get into the darkness and cool of the night, survive the graveyard shift, and then smash it all the way to the finish.

I’m guessing I’ll be a mess come Sunday afternoon, but hopefully the adventure will be worth it.

I’ll let you know!

Ryan

http://www.baumcycles.com/

http://www.fullgaspromotions.com.au/Kona-24-Hour/kona-24-hour

FDA to Evaluate Safety and Legality of Alcoholic Beverages Containing Caffeine

“The increasing popularity of consumption of caffeinated alcoholic beverages by college students and reports of potential health and safety issues necessitates that we look seriously at the scientific evidence as soon as possible.” — Dr. Joshua Sharfstein, Principal Deputy Commissioner of Food and Drugs, FD

What are caffeinated alcoholic beverages?

Caffeinated alcoholic beverages are alcoholic beverages to which the manufacturer has intentionally added caffeine and/or other stimulants that are metabolized as caffeine (e.g., guarana). An increasing number of companies are producing these beverages, with young people as the apparent marketing target. The reported prevalence of combined caffeine and alcohol use among U.S. college students is high as 28%.

What are the potential health concerns with caffeinated alcoholic beverages?

• Studies have shown that people who drink caffeinated alcoholic beverages drink larger quantities of alcohol.
• Caffeine can mask the negative effects of alcohol intoxication, increasing the chance that users will engage in potentially risky behaviors, such as drinking and driving, because they don’t feel that they are intoxicated.
• Users of caffeinated alcoholic beverages are also more likely to experience alcohol-related consequences, such as being taken advantage of or taking advantage of someone else sexually.
• Consuming these beverages may also be associated with adverse effects on heart rhythm, most likely in individuals with pre-existing cardiovascular conditions.

Is caffeine approved by the FDA for use in alcoholic beverages?

A food additive is presumed by the FDA to be unsafe unless its particular use has been approved by federal regulation or is Generally Recognized As Safe (GRAS) under the conditions of its intended use. The FDA has approved caffeine as GRAS for use only in non-alcoholic cola- type beverages at concentrations of no greater 0.02 percent. The FDA has not approved caffeine for use at any level in alcoholic beverages.

What is the FDA doing about this?

On November 13, 2009, the FDA issued a mandate to nearly 30 manufacturers* of caffeinated alcoholic beverages to produce within 30 days their rationale and supporting data concluding that their use of caffeine in an alcoholic beverage is either GRAS or prior sanctioned.** To be GRAS, the burden is on the manufacturers to show that 1) the use of caffeine is safe for use in alcoholic beverages based on publicly available scientific evidence and 2) there is a consensus among qualified experts regarding the safety of caffeine for this use. In their letter to manufacturers of caffeinated alcoholic beverages, the FDA states that, “If FDA determines that the use of caffeine in your alcoholic beverage is not GRAS or subject to a prior sanction, FDA will take appropriate action to ensure that this product is removed from the marketplace.”

*In the past year, Anheuser-Busch and Miller agreed to discontinue their caffeinated alcoholic beverages and agreed to not produce any caffeinated alcoholic beverages in the future.

**A substance is considered prior-sanctioned if its specific use in food was authorized by the FDA or the Department of Agriculture prior to September 6, 1958.

SOURCES: Adapted by CESAR from the following documents available on the FDA website at http://www.fda.gov/Food/FoodIngredientsPackaging/ucm190366.htm: “FDA to Look Into Safety of Caffeinated Alcoholic Beverages; Agency Sends Letters to Nearly 30 Manufacturers,” FDA Press Release, 11/13/09; FDA, Questions & Answers on Caffeine in Alcoholic Beverages, 2009; CAB Letter to FDA from Attorneys General, 9/25/09; CAB Letter to FDA from Scientists, 9/21/09.

From the FMS Global News Desk of Jeanne Hambleton

Courtesy of the National Sleep Foundation  November 23, 2009

Sleep deprivation can have an enormous impact on your health and happiness. Apparently, it can also affect your ability to make split-second decisions, according to a recent study in the journal SLEEP. Researchers at the University of Texas at Austin split 49 West Point cadets into two groups, 21 of whom were deprived of sleep and 28 of whom were well-rested, and tested them on tasks that require quick decisions. According to the study, participants in each group performed the tasks twice, separated by a 24-hour period. Cadets who were sleep-deprived between testing periods saw their accuracy decline by 2.4 percent, and cadets who were well-rested between testing periods improved by 4.3 percent. W. Todd Maddox, one of the researchers, told HealthDay that the type of thinking tested in this study is “critical in situations when soldiers need to make split-second decisions based about whether a potential target is an enemy soldier, a civilian or one of their own.” While people vary in their need for sleep, experts agree that for most adults the amount needed to feel one’s best is somewhere between seven and nine hours per night.

SLEEP STEALERS

More often than not, you have a pretty good idea of what is keeping you awake at night — from the cat scratching at your bedroom door to the snoring partner next to you. But not all “sleep stealers” are obvious. Here are some big sleep stealers that could be keeping you up at night and you may not know it.

Psychological Factors Stress is considered by most sleep experts to be the number one cause of short-term sleeping difficulties. You are not going to solve all your problems while sitting in bed at night, so give it a rest and get some rest.

Lifestyle Stressors Without realizing it, you may be doing things during the day or night that can work against getting a good night’s sleep. These include drinking alcohol or beverages containing caffeine in the afternoon or evening, exercising close to bedtime, following an irregular morning and night time schedule, and working or doing other mentally intense activities right before or after getting into bed.

Medications In addition, certain medications such as decongestants, steroids and some medicines for high blood pressure, asthma, or depression can cause sleeping difficulties as a side effect.

FATIGUE & EXCESSIVE SLEEPINESS

Do you find it difficult to get out of bed in the morning? Do you sometimes feel sleepy while watching television or driving? If so, you may be one of the millions of Americans who suffer from excessive sleepiness, a condition that can significantly reduce quality of life, decrease productivity and interfere with relationships. Most people feel tired occasionally, but excessive sleepiness that persists is neither normal nor healthy.

CAUSES:

One of the primary causes of excessive sleepiness is self-imposed sleep deprivation. In the U.S. and many other parts of the world, sleep loss may occur as a result of economic or societal pressures. People may skimp on sleep in hopes of getting more done, and widespread access to technology makes it possible to stay busy (at the computer, for example) around the clock. By some estimates, people now sleep about 20 percent less than they did a century ago.

Working at night and sleeping during the day can also cause excessive sleepiness. Some people are able to adjust to such a schedule. However, others may never overcome the body’s natural tendency to be awake during the day and asleep at night. A similar phenomenon occurs with jet lag, in which the body is “out of sync” with the natural environment. In general, symptoms of jet lag increase with the number of time zones crossed. That is, someone flying from Beijing to San Francisco is more likely to suffer worse jet lag than someone flying from San Francisco to New York.

Excessive sleepiness is also linked with a number of primary sleep disorders. For example, sleep disordered breathing (SDB), which includes snoring and obstructive sleep apnea (OSA), is often associated with excessive sleepiness. Because SDB may result in frequent interruptions during sleep, it can lead to abnormal sleepiness during waking hours no matter how many hours a person actually spent in bed.

Insomnia is another main cause of perceived daytime sleepiness or fatigue. Insomnia symptoms may include difficulty falling asleep, difficulty staying asleep, and/or waking up still tired as well as daytime impairments such as excessive sleepiness, cognitive deficits (e.g., concentration and memory problems), fatigue, and irritability.

Narcolepsy is a neurological disorder characterized by disabling sleepiness. Most patients begin to experience symptoms in their teens or 20s, but symptoms may appear in younger children or older adults. Narcolepsy is also recognized by insomnia at bedtime, sudden sleep attacks, cataplexy (sudden muscular weakness), hallucinations, and sleep paralysis.

Restless legs syndrome (RLS) is a neurological disorder characterized by unpleasant sensations in the legs and a strong urge to move them.  People who suffer from RLS may mistake the problem for insomnia since RLS symptoms are usually worse at night, leading to insomnia at night and excessive sleepiness during the day.

The good news is that these sleep disorders can be easily diagnosed and effectively treated. If you have excessive daytime sleepiness and/or feel you may suffer from a sleep disorder, talk to a healthcare professional about the problem as soon as possible.

Excessive sleepiness may also be caused by a variety of physical and mental illnesses as well as some medications.  If you suffer from a medical condition and you are experiencing excessive sleepiness, talk to your healthcare professional about the problem.  In many cases, properly treating the medical condition may alleviate sleepiness. In other cases, sleepiness must be treated independently.

POLL DATA:

Excessive sleepiness is not just a matter of feeling lousy – it can also affect mood, relationships, work, and quality of life.  According to the results of NSF’s 2008 Sleep in America poll:

36 percent of American drive drowsy or fall asleep while driving

29 percent of Americans fall asleep or become very sleepy at work

20 percent have lost interest in sex because they are too sleepy

14  percent report having to miss family events, work functions, and leisure activities in the past month due to sleepiness.

Each of these consequences can have an enormous impact on an individual’s health and happiness.

One of the most serious risks associated with excessive sleepiness is drowsy driving.  NSF’s 2008 poll revealed that a whopping 36 percent of American adults have nodded off or fallen asleep while driving.  Sleepiness and driving do not mix.  If you feel sleepy, you should not drive. Visit drowsydriving.org. to learn how to prevent a drowsy driving-related crash.

There are several tools used to evaluate a person for excessive sleepiness.  An individual’s personal report of how they feel is also important in characterizing a sleepiness problem.  Interviewing a person’s bed partner or those sleeping nearby is also helpful in identifying things that occur during sleep (e.g., snoring and breathing pauses during sleep).

Special questionnaires developed specifically to provide insight regarding daytime sleepiness (these include the Epworth Sleepiness Scale and Stanford Sleepiness Scale). Sleep diaries may also be helpful in assessing and evaluating sleepiness as well as any underlying factors.

Additionally, there are several tests that may be employed when a sleep disorder such as SDB or narcolepsy is suspected.  Such tests may include an overnight sleep study or “polysomnogram,” and the Multiple Sleep Latency Test (MSLT).

TREATMENT:

Once a cause for excessive sleepiness is determined, there are generally a range of treatment options available to patients, including behavioral and pharmacological (drug) therapies.  For example, if the primary cause of sleepiness is OSA, continuous positive airway pressure (CPAP) or an oral appliance may be prescribed. If excessive sleepiness persists in OSA patients using CPAP or is the result of narcolepsy, approved medications may be appropriate. For sleepiness caused by voluntary sleep deprivation or poor sleep habits, treatment will center on adopting behavioral measures to make getting adequate sleep a top priority.

COPING:

Although everyone should employ all the elements of good sleep hygiene, this is particularly important for anyone with excessive sleepiness.  These are behaviors and habits that can promote healthy sleep, which helps improve alertness during the day.  They include:

Maintaining a consistent sleep schedule, even on the weekends

Developing a regular, relaxing bedtime routine

Using your bedroom only for sleep and sex; if you do this, you will strengthen the  association between bed and sleep

Create a sleep environment that is dark, quiet, comfortable and slightly cool

Removing all work materials, televisions, phones, and other distractions from the bedroom

Avoiding caffeine in the second half of the day

Limiting alcohol – it can disturb sleep

For some people with excessive sleepiness, adopting healthy sleep habits is enough to resolve the problem.

People vary in their need for sleep, but experts agree that for most adults the amount needed to feel one’s best is somewhere between seven and nine hours per night.  Teens and young adults usually need nine hours of sleep or more per night.  If you suffer from excessive sleepiness that persists for more than three weeks despite allowing adequate time for sleep, discuss the problem with your healthcare professional.

GERD AND SLEEP

GERD, also known as acid reflux, is an acronym that stands for gastroesophageal reflux disease. It is a chronic illness that affects 5-7% of the world population and is associated with serious medical complications if untreated. GERD is the 3rd most common gastrointestinal disorder in the U.S. Most patients with GERD also experience nighttime heartburn, which is more bothersome. And according to the 2001 NSF Sleep in America poll, adults in America who experience nighttime heartburn are more likely to report having symptoms of sleep problems/disorders such as insomnia, sleep apnea, daytime sleepiness and restless legs syndrome than those who don’t have night time heartburn.

GERD describes a backflow of acid from the stomach into the esophagus. Most patients with GERD experience an increase in the severity of symptoms (usually heartburn or coughing and choking) while sleeping or attempting to sleep. If the acid backs up as far as the throat and larynx, the sleeper will wake up coughing and choking. If the acid only backs up as far as the esophagus the symptom is usually experienced as heartburn.

Most people refer to GERD as heartburn, although you can have it without heartburn. Sometimes GERD can cause serious complications including inflammation of the esophagus from stomach acid that causes bleeding or ulcers. In a relatively small number of patients, GERD has been reported to result in a condition called Barrett’s esophagus, which over time can lead to cancer. Also, studies have shown that asthma, chronic cough, and pulmonary fibrosis may be aggravated or even caused by GERD.

GERD is common and may be frequently overlooked in children. It can cause repeated vomiting, coughing, and other respiratory problems. Talk to your child’s doctor if the problem occurs regularly and causes discomfort.

No one knows why people get GERD but factors that may contribute to it include:

age, diet, alcohol use, obesity, pregnancy, smoking.

Also, certain foods can be associated with reflux events, including:

citrus fruits, chocolate, drinks with caffeine, fatty and fried foods, garlic and onions,

mint flavorings, spicy foods, tomato-based foods, like spaghetti sauce, chili, and pizza.

GERD affects people of all ages, ethnicities and cultures and tends to run in families.

SYMPTOMS:

The most frequently reported symptoms of GERD are:

Heartburn

Acid regurgitation

Inflammation of the gums

Erosion of the enamel of the teeth

Bad breath

Belching

Chronic sore throat

Some patients with GERD experience no symptoms at all. Because of the wide range of symptoms associated with GERD and the need to distinguish it from heart-related problems, the number of medical visits and tests needed to diagnose or rule out the disease tends to be quite high.

TREATMENT:

GERD is a recurrent and chronic disease that does not resolve itself. If you are diagnosed with GERD, there are several methods of treatment which your doctor will discuss with you including behavioral modifications, medications, surgery, or a combination of methods. Over-the-counter medications may provide temporary relief but will not prevent symptoms from recurring.

The lifestyle changes you can make to minimize GERD include avoiding fats, onions, chocolate and alcohol. Losing weight may also help alleviate GERD symptoms.

Because of the association between GERD and sleep apnea, people with nighttime GERD symptoms should be screening for sleep apnea.

COPING:

These lifestyle modifications should help minimize reflux:

Avoid lying down after a large meal

Eat smaller meals and maintain an upright, relaxed posture

Avoid fats, onions, chocolate and alcohol

Avoid potassium supplements

Always swallow medication in the upright position and wash it down with lots of water.

POLL DATA:

GERD is the 3rd most common gastrointestinal disorder in the US and one of the leading causes of disturbed sleep among people between the ages of 45 and 64, according to the 2002 NSF Sleep in America poll. Reviewed by William C. Orr, Ph.D.

CAFFEINE AND SLEEP

Caffeine has been called the most popular drug in the world. It is found naturally in over 60 plants including the coffee bean, tea leaf, kola nut and cacao pod. All over the world people consume caffeine on a daily basis in coffee, tea, cocoa, chocolate, some soft drinks, and some drugs.

Because caffeine is a stimulant, most people use it after waking up in the morning or to remain alert during the day. While it is important to note that caffeine cannot replace sleep, it can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production.

There is no nutritional need for caffeine in the diet. Moderate caffeine intake, however, is not associated with any recognized health risk. Three 8 oz. cups of coffee (250 milligrams of caffeine) per day is considered a moderate amount of caffeine. Six or more 8 oz. cups of coffee per day is considered excessive intake of caffeine.

Caffeine enters the bloodstream through the stomach and small intestine and can have a stimulating effect as soon as 15 minutes after it is consumed. Once in the body, caffeine will persist for several hours: it takes about 6 hours for one half of the caffeine to be eliminated. There are numerous studies to support the idea that caffeine causes physical dependence. If you suspect that you or someone you know is dependent on to caffeine, the best test is to eliminate it and look for signs of withdrawal, such as headache, fatigue and muscle pain.

Although caffeine is safe to consume in moderation, it is not recommended for children. It may negatively affect a child’s nutrition by replacing nutrient-dense foods such as milk. A child may also eat less because caffeine acts as an appetite suppressant. Caffeine can be safely eliminated from a child’s diet since there is no nutritional requirement for it.

Although the FDA does not advise against women who are pregnant or nursing to eliminate caffeine from the diet, many experts recommend limiting the amount consumed during that time to one or two 8 oz. servings per day.

SYMPTOMS:

Caffeine is a stimulant. In moderate doses, it can:

Increase alertness

Reduce fine motor coordination

Cause insomnia

Cause headaches, nervousness and dizziness

It has also been known to result in:

Anxiety

Irritability

Rapid heartbeat

Excessive urination

Sleep disturbance

A “caffeine crash” once the effects wear off.

TREATMENT:

If the conditions listed under “symptoms” occur, discontinue the use of caffeine. These effects are more likely to occur if caffeine is consumed in large doses. Children and women who are nursing or pregnant should avoid caffeine. People who are taking any prescription medication should talk to their doctors before consuming caffeine.

Knowing the caffeine content of your food and drinks can help you keep caffeine intake at a healthy level so you can still reap the benefits of a good night’s sleep.

COPING:

In order to sleep better at night and reduce daytime sleepiness, try practicing the following sleep tips:

Maintain a regular bed and wake time schedule including weekends

Establish a regular, relaxing bedtime routine such as taking a bath or listening to music

Create a sleep-conducive environment that is dark, quiet, comfortable and cool

Sleep on a comfortable mattress and pillows

Use your bedroom only for sleep and sex

Finish eating at least 2-3 hours before your regular bedtime

Exercise regularly but avoid it a few hours before bedtime

Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime

Don’t smoke — not only is it a major health risk it can lead to poor sleep

Avoid alcohol close to bedtime; it can lead to disrupted sleep later in the night.

POLL DATA:

According to the 2001 Sleep in America poll, 43% of Americans are “very likely” to use caffeinated beverages to combat daytime sleepiness.

Reviewed by: Greg Belenky, M.D.

DIET, EXERCISE AND SLEEP

For years your doctor, your mom and your friend who goes to the gym multiple times a week have probably been telling you to eat better and exercise more. It is all you hear on television, in the newspapers and on talk radio. New doctors and dieticians usher in new diets, new fads, and so you’ve made some lifestyle changes – cutting back on your fat and sweets intake, and doing some cardiovascular exercise a few days a week. Despite all this, you still feel burned out, can’t drop those extra pounds, and don’t have the energy to greet each day with enthusiasm. What are you missing?

THE THIRD PIECE OF THE PUZZLE: SLEEP

Though the exact mechanisms of how sleep works, how sleep rejuvenates the body and mind is still mysterious, one thing sleep specialists and scientists do know is that adequate sleep is necessary for healthy functioning. Research shows that all mammals need sleep, and that sleep regulates mood and is related to learning and memory functions. Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level.

SLEEP PROBLEMS AND OBESITY: INTERACTING EPIDEMICS

An estimated 18 million Americans have sleep apnea, a sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep. Not only does sleep apnea seriously affect one’s quality of sleep, but it can also lead to health risks such as stroke, heart attack, congestive heart failure and excessive daytime sleepiness. Sleep apnea is often associated with people who are overweight – weight gain leads to compromised respiratory function when an individual’s trunk and neck area increase from weight gain.

These interacting problems of weight gain and sleep apnea make it difficult to help oneself off the slippery slope of health problems. From a behavioral perspective, those suffering from sleep apnea may be less motivated to diet or exercise – daytime sleepiness lowers their energy levels and makes it difficult to commit to an exercise and/or diet program which would improve both their weight and sleep apnea.

Unfortunately, losing a significant amount of weight in a healthy manner can be very difficult, so Richard Simon, MD recommends treating sleep apnea first: “Unfortunately, we do not have great treatments for obesity that have long-term success rates of much greater than 5–10%,” Simon says. “Thus I prefer to start therapy with [continue positive airway pressure] (70% success rate) and then add exercise (probably less than a 50% success rate). People feel restored when they are effectively treated for sleep apnea and are more willing to start exercising then.”

Sleep deprivation may also inhibit one’s ability to lose weight – even while exercising and eating well! A 1999 study at the University of Chicago showed that restricting sleep to just 4 hours per night for a week brought healthy young adults to the point that some had the glucose and insulin characteristics of diabetics. Such sleep restriction may have been a bit extreme, but it is also not altogether uncommon in our society and is a pattern deemed the “royal route to obesity” by Eve Van Cauter, PhD, who conducted the Chicago study.

GETTING IN SHAPE: HOW SLEEP AND EXERCISE DO A BODY GOOD

Though research shows that exercise is certainly good for one’s body and health, properly timing exercise is necessary to maximize the beneficial effects. For example, a good workout can make you more alert, speed up your metabolism and energize you for the day ahead, but exercise right before bedtime can lead to a poor night’s sleep.

All the jumping jacks in the world would not make up for a night of tossing and turning! Sleep experts recommend exercising at least three hours before bedtime, and the best time is usually late afternoon. Exercising at this time is beneficial because body temperature is related to sleep. Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it’s important to allow the body time to cool off before sleep.

DIET AND SLEEP: A HEALTHY HELPING OF THE RIGHT STUFF

Are you someone who needs a fresh cup of java to coax you out of bed in the morning? Or perhaps you prefer an afternoon jolt from the cola vending machine? Or maybe you are more the candy bar type – in any case, you are not alone. In a 24/7 culture, cups of coffee, cans of soda and candy bars are staples of everyday consumers. For some, the day cannot begin without a cup of Starbucks and for many students today no study break is complete without a can of Coke. How did caffeine become the drug (and food) of choice?

In fact, lack of sleep creates a vicious cycle – the more tired you are, the more caffeine you will consume to stay awake during the day; but the more caffeine you consume, the harder it will be to fall asleep at night. Not only are foods and drinks high in caffeine likely to keep you up at night, but they are also usually replete with sugar or artificial sugar and not much else. When a healthy snack such as a carrot or granola bar is replaced with a can of Mountain Dew, you are at higher risk for putting on weight and it becomes harder to sustain energy for a longer period of time.

Food is also related to sleep by appetite and metabolism. Research by Dr. Van Cauter shows that people who do not get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite regulating hormone) fall, promoting appetite increase. This link between appetite and sleep provides further evidence that sleep and obesity are linked. To top it off, the psychological manifestations of fatigue, sleep and hunger are similar. Thus, when you are feeling sleepy you might feel like you need to head for the fridge instead of bed.

WHAT IT ALL MEANS: HOW DIET, SLEEP AND EXERCISE AFFECT YOU

By now you probably realize that health is complex – if one part of the body system suffers, you are likely to see consequences in other areas of your life. Though diet and exercise are critical components of healthy lifestyles, it is also important to remember that sleep is inherently linked with how we eat (and how much), how we exercise (and whether or not we lose weight), and how we function on a daily basis. Getting the proper amount of sleep each night is necessary to face the world with your best foot forward. Sleep will help you on the road to good fitness, good eating and good health.

NAPPING

More than 85% of mammalian species are polyphasic sleepers, meaning that they sleep for short periods throughout the day. Humans are part of the minority of monophasic sleepers, meaning that our days are divided into two distinct periods, one for sleep and one for wakefulness. It is not clear that this is the natural sleep pattern of humans. Young children and elderly persons nap, for example, and napping is a very important aspect of many cultures.

As a nation, the United States appears to be becoming more and more sleep deprived. And it may be our busy lifestyle that keeps us from napping. While naps do not necessarily make up for inadequate or poor quality nighttime sleep, a short nap of 20-30 minutes can help to improve mood, alertness and performance. Nappers are in good company: Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. Bush are known to have valued an afternoon nap.

TYPES:

Naps can be typed in three different ways:

Planned napping (also called preparatory napping) involves taking a nap before you actually get sleepy. You may use this technique when you know that you will be up later than your normal bed time or as a mechanism to ward off getting tired earlier.

Emergency napping occurs when you are suddenly very tired and cannot continue with the activity you were originally engaged in. This type of nap can be used to combat drowsy driving or fatigue while using heavy and dangerous machinery.

Habitual napping is practiced when a person takes a nap at the same time each day. Young children may fall asleep at about the same time each afternoon or an adult might take a short nap after lunch each day.

TIPS:

A short nap is usually recommended (20-30 minutes) for short-term alertness. This type of nap provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.

Your surroundings can greatly impact your ability to fall asleep. Make sure that you have a restful place to lie down and that the temperature in the room is comfortable. Try to limit the amount of noise heard and the extent of the light filtering in. While some studies have shown that just spending time in bed can be beneficial, it is better to try to catch some zzz’s.

If you take a nap too late in the day, it might affect your nighttime sleep patterns and make it difficult to fall asleep at your regular bedtime. If you try to take it too early in the day, your body may not be ready for more sleep.

BENEFITS:

Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%.

Naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day. Scheduled napping has also been prescribed for those who are affected by narcolepsy. Napping has psychological benefits. A nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation.

Most people are aware that driving while sleepy is extremely dangerous. Still, many drivers press on when they feel drowsy in spite of the risks, putting themselves and others in harm’s way. While getting a full night’s sleep before driving is the ideal, taking a short nap before driving can reduce a person’s risk of having a drowsy driving crash. Sleep experts also recommend that if you feel drowsy when driving, you should immediately pull over to a rest area, drink a caffeinated beverage and take a 20-minute nap.

Shift work, which means working a schedule that deviates from the typical “9 to 5″ hours, may cause fatigue and performance impairments, especially for night shift workers. In a 2006 study, researchers at the Sleep Medicine and Research Center affiliated with St. John’s Mercy Medical Center and St. Luke’s Hospital in suburban St. Louis, MO, looked at the effectiveness of taking naps and consuming caffeine to cope with sleepiness during the night shift. They found that both naps and caffeine improved alertness and performance among night shift workers and that the combination of naps and caffeine had the most beneficial effect.

James K. Walsh, PhD, one of the researchers who conducted the study, explains, “Because of the body’s propensity for sleep at night, being alert and productive on the night shift can be challenging, even if you’ve had enough daytime sleep.” “Napping before work combined with consuming caffeine while on the job is an effective strategy for remaining alert on the night shift.”

NEGATIVE EFFECTS:

In spite of these benefits, napping is not always the best option for everyone. For example, some people have trouble sleeping any place other than their own bed, making a nap at the office or anywhere else unlikely. Other people simply have trouble sleeping in the daytime; it could be that certain individuals are more sensitive to the midday dip than others – those who are may feel sleepier and have an easier time napping. Here are some other negative effects:

Naps can leave people with sleep inertia, especially when they last more than 10-20 minutes. Sleep inertia is defined as the feeling of grogginess and disorientation that can come with awakening from a deep sleep. While this state usually only lasts for a few minutes to a half-hour, it can be detrimental to those who must perform immediately after waking from a napping period. Post-nap impairment and disorientation is more severe, and can last longer, in people who are sleep deprived or nap for longer periods.

Napping can also have a negative effect on other sleeping periods. A long nap or a nap taken too late in the day may adversely affect the length and quality of night time sleep. If you have trouble sleeping at night, a nap will only amplify problems.

One study has indicated that napping is associated with increased risk of heart failure in people already at risk.

STIGMAS:

While research has shown that napping is a beneficial way to relieve tiredness, it still has stigmas associated with it. Napping indicates laziness, a lack of ambition, and low standards. Napping is only for children, the sick and the elderly. Though the above statements are false, many segments of the public may still need to be educated on the benefits of napping.

A recent study in the research journal Sleep examined the benefits of naps of various lengths and no naps. The results showed that a 10-minute nap produced the most benefit in terms of reduced sleepiness and improved cognitive performance. A nap lasting 30 minutes or longer is more likely to be accompanied by sleep inertia, which is the period of grogginess that sometimes follows sleep.

By now you are probably thinking about ways to incorporate naps into your daily routine. Keep in mind that getting enough sleep on regular basis is the best way to stay alert and feel your best. But when fatigue sets in, a quick nap can do wonders for your mental and physical stamina.

…ends…

Constipated? Just can’t wait to let out a good poop? There are a couple of common household items/ingredients that will do the job for you! Here is a list of great laxatives:

• Foods high in fiber; Mayo Clinic has a great list of these kinds of foods. You know they say that “an apple a day will keep the doctor away,” it really is true! You can fight that bloated feeling by eating foods high in fiber regularly.
• Juices, such as apple juice and pear juice, will help fight constipation.
• Coffee, we all should know, is a natural laxative. This is because of the high caffeine content in coffee, which relaxes your bowels. Voila! Let it out!
• Cigarettes (if you smoke, of course) are also a great laxative. I know that sometimes I need to put out my cigarette in order to make it to the bathroom in time!
• Water, which makes up about 70 percent of your body, needs to be ingested regularly to avoid constipation. Water is a necessity of life, and without it, a huge affect is constipation.
• Ginger, a root sold in most grocery stores, also helps your digestive system.
• Cayenne Pepper is a good laxative that most people have in their house.
• Nuts, such as almonds, help your digestive system. If you are trying to lose weight, almonds also fight hunger.

These common household items will be sure to cure your constipation and clean out your body! If you still have issues, you probably should go see a doctor ASAP. Constipation may be a side effect of an illness or pregnancy.

Warmly dressed for the November wind and rain, my husband and I set out for Seattle Saturday, with the joyful mission/distraction of procuring spices, tea, and perhaps a Japanese teacup, one without a handle, that I could hold comfortably. The happy agenda included Uwajimaya, a massive Asian grocery and gift complex in the International District; World Spice, and, if necessary, Market Spice, the holiday hub of the human hive known as Pike Place Market.

I am much worse than a kid in a toy store in places that have Olympic-size displays of tea and tea-making things.  I am much worse because, unlike the kid in a toy store, I have the awesome power of VISA. Fortunately, World Spice does not accept credit cards, and we carry little cash, and so my passion was providentially constrained for the good. The good in this case was the serendipitous discovery of a new tea shop, and this one does except VISA.

But I don’t buy everything I see. Tea is a discipline, and it would be obscene to be undisciplined in procuring the stuff of a discipline. Decency and discipline are essential elements of proper tea acquisition, preparation, and consumption.

As we walked from our car to World Spice, I noticed a new storefront along Western Avenue. Vital T-Leaf has been there over a year, but I’ve not been in that part of town in a long time, so the shop was new to me. Their sign was certainly inviting: “Free Tea Tasting.” The offer was beyond resistance, and we decided to continue to World Spice and stop at Vital T-Leaf on our way back.

World Spice was packed with Saturday shoppers, and efficient, friendly order takers were employed to full capacity. Once you know what you want, you stand in line, recite your order to one of the efficient, friendly order takers, and wait to pick it up. Spices are upstairs, and teas are downstairs. I hadn’t been to the shop in several years, and I didn’t remember to go downstairs and look at the tea selection before I placed our spice order so that I could present my full order for tea and spices at one time.

An efficient, friendly order taker downstairs let us know that the line was backing up, and hoped that we could give him our tea order soon. Feeling a little rushed, I became overstimulated and my brain froze. I selected two smoky tea varieties and relayed them to the efficient, friendly downstairs order taker. Then I had to go back upstairs for ginger that I had thought, since I planned to add it to a black tea blend, would be down with the tea, but it was up with the spices. I met with another upstairs efficient, friendly order taker to request the ginger. After reciting three orders at mind-numbing speed to three efficient, friendly order takers, we secured our collection of spices and teas, handed over all the cash we had, and retreated from all the efficient friendliness into the halcyon bracing cold.

Now I was ready to taste some tea. We entered Vital T-Leaf and a new world. The shop was colorful, beautifully decorated, and quiet. We were warmly greeted by Vin and Becky, who emanated the high aesthetic ethos of Chinese hospitality. I was immediately comfortable, and we sat at a long tea bar where, for the next three hours, we were treated to Becky’s cheerful company as I sat transfixed, observing the beautiful tea leaves, beautifully simple tea ware, and Becky’s graceful hands deftly preparing tea in the traditional Chinese style. We talked a bit; I asked a few questions, and she exclaimed delightedly, “you know tea!” Few share my passion for the manifest vitality and aesthetic of tea, and we forged a bond.

I still think of the wonderful couple who owned a tea and coffee shop in Santa Barbara when I was in college there in the 1970s, who initially kindled my interest not just in making and drinking coffee and tea, but in excellent coffee and tea, and their precise preparation. I meet so few people who work in the area of their true passion as these people did, and as Becky does.

Becky explained every step she performed. Making tea is not mere ritual. Every step has a purpose essential to the outcome. Tea is a living entity and must be treated properly to be properly enjoyed. She handed us tiny cylindrical “smell cups” to appreciate the tea’s delicate fragrance before she poured tea into tiny half-ounce cups for us to taste.

I realized I had flunked a dimension of life, because I had not previously mastered proper preparation of green and oolong teas, and consequently had not enjoyed them at all. In addition to improper preparation, my experience was diminished by poor tea. I had not sustained the standards I learned from my Santa Barbara mentors. I had succumbed to a false economy and betrayed a sense of excellence, when I had acquired the discernment to apprehend true economy and real excellence. There were times in my life when I could not afford to uphold my sense of excellence, but there were more times in my life when I simply succumbed to lassitude toward excellence. My time with Becky, during which my husband had to leave twice to refuel the parking kiosk, disarmed my lassitude. I recommitted to excellence.

A jasmine flower comes furled in a tightly wound ball of oolong tea. The flower comes to life when boiling water is poured over the ball and covered a few minutes. The bloom is a dramatic testimony that tea is alive.

Although Becky used a draining tray and several attractive and useful implements, it is not difficult to follow her method of preparing tea without elaborate special equipment. First, she poured boiling water over the leaves in a filter to rinse them, and poured off the water. The reason for rinsing the leaves is to activate, or “awaken” them before brewing. Rinsing also reduces the concentration of caffeine. Green and oolong teas are brewed for just five seconds, but the leaves can be infused again as many as eight times. Subsequent infusions should be for ten seconds, then fifteen seconds, and up to a minute as the leaves lose strength with each infusion. The filter containing the leaves can be stored between infusions in a covered cup for up to a full day, or overnight in the refrigerator. Since some rare teas can cost up to $12 an ounce or even more, it’s a good thing the useful life of the leaves is longer than five seconds!

The amount of caffeine in tea depends on several variables, all of which matter more than whether the tea is black, green, oolong, or white. Soil conditions contribute significantly to the caffeine content of tea. I had always wondered whether the same amount of loose tea had the same amount of caffeine brewed in eight ounces of water or 16 ounces of water. Becky had researched this and was able to answer my question. More water equals more caffeine. With more water, more caffeine is extracted. It does not matter that the amount of tea remains constant; the amount of caffeine extracted depends on the amount of water extracting it. So, if you’re trying to cut back on caffeine, watering down your tea is not the way to do it. The way to cut down on caffeine is to rinse the tea, even twice, before brewing, to brew very briefly, and to drink — as un-American as it seems — small amounts. Really good tea is satisfying. I learned that I can enjoy and be satisfied with four ounces of tea. I bought some two-ounce cups. I can make a four-ounce pot of tea, sip a cup slowly, have another, and feel like I’ve had a really good cup of tea. I can easily drink sixteen ounces of gutless tea, and by gutless I don’t mean weak. Overstrong tea is not good. By gutless I mean insubstantial, a subjective sense of being unsatisfying. So good tea is good economy, especially when you can use the same leaves to make several pots.

As we tasted our tea in our half-ounce cups, Vin taught us that it took three sips to taste our tea properly. He taught us that the Chinese ideographic character for “taste” is three mouths. Anyone can drink down half an ounce in one sip. The tasting cups are the size of the little glass communion cups some churches use. The point is, you don’t taste your tea if you don’t savor it.

Another life-changing thing I learned at Vital T-Leaf is that I love pu-erh tea. I have never tried this rich and delicate type of tea before, mostly because I thought it would taste like dirt. Pu-erh tea is cached in earth for years, maybe decades, to attain an earthy flavor. But its flavor is very delicate and yet more complex and no less rich than a good Assam. It is a deep red-brown color, and tastes a little bit like chestnuts. It is unique and well worth trying, because it is a potential favorite for a tea aficionado. I think it is my new favorite tea. An entire wall of Vital T-Leaf is dedicated to shelves with canisters of different varieties of pu-erh teas.

I participated in a working study tour in China in 1987, and one of the free-time activities I was able to attend was a tour of a tea plantation. It was a beautiful place, and very clean; everything was done by hand with great pride and discipline and care. Seeing shelves and shelves of canisters filled with tea leaves hand rolled into tiny balls, and learning that Becky grew up on a family tea plantation, brought back fond memories of my time in China. The kindness and hospitality of people toward foreigners who expected to find telephones and elevators everywhere, was ubiquitous. Nanjing’s streets don’t follow a grid pattern. I don’t know what they follow, if anything. I consistently got lost when I ventured out from my hotel for a walk. I carried matches with the name of my hotel on them. When I wanted to return, I showed my matchbook to a stranger, and he or she invariably took my arm as if I were a small stupid child, and walked me back to my hotel. One of my colleagues and I were invited to a doctor’s home for dinner. The doctor and his wife treated us to delicacies that must have set them back several months’ wages — literally — since a doctor made $30 a month. They had a bed, a table and two chairs, a chamber pot under the bed, and a floor brazier on which they cooked. Liz and I sat in chairs, and the doctor and his wife sat on the bed. We had a feast, and afterwards, they walked us back to our hotel, disappointed that we knew no way to get them to America.

I kept a journal for the six weeks I was in China, with notes from conversations, excursions, and interactions with local people. I have the few pictures I took before my camera fell in the Hong Kong airport and went brain-dead soon after my arrival. I filled in the blanks with postcards. I haven’t looked at the journal in years, but renewal of my memories of this adventure was another fruit of my time with Becky at Vital T-Leaf. It was a full and fruitful day.

I returned home with three precious packets of tea: Blue People, a ginseng oolong; Jade oolong, and a house pu-erh; some small cups, a bamboo tea scoop, and new knowledge. I also acquired new things to appreciate, a new ally in tea, revived memories, and a renewed sense of excellence. I read through part of my China journal and recalled many wonderful forgotten adventures.

Oh yes, we did go on to Market Spice just to see if it was still there. The crowd was reminiscent of the buses in Nanjing, which prompted one of the members of my group to believe that the buses, which we only observed as pedestrians, had no seats. Not wishing to corrupt my peace of mind, and having no desire for the usual de rigueur free cup of Market Spice tea, we hiked back to Western Avenue to our car, and headed home while the memories were good.

Katie,

Can you consume caffeine while pregnant?

Anonymous

Dear Anonymous Caffeine Addict,

This goes down as shortest question I’ve ever had.  Hopefully you’ll receive a short answer.

WebMD (one of my favorite websites, in case you can’t tell) recommends staying away from caffeine altogether while pregnant, but moderate use is not going to harm the baby after the first trimester.  “Large amounts of caffeine have been linked to premature birth and low birth weight,” so stay away from the Red Bull.

iVillage, a website for women, has more detailed information.  I’ve included the link at the bottom so you can read it.

My advice is this:  when in doubt, just don’t consume it.  It’s only caffeine, not water/air/sleep/other things that you and your baby have to have.

WebMD

iVillage

Baby Center

Well, I’m back from Mexico, unhappily.  I would much preferred to be waking up this morning to a leisurely breakfast followed by a margherita on the beach than to darkness, rain, and … work.  Alas.

As promised, I have posted my recipe for whole-wheat multigrain bread just below this post.  Also, I seemed to have missed my post for Carbonated Beverage with Caffeine Day (November 19). Stay tuned… I’m going to “bonus blog” it when the moment is right.

After RC wrote up his impressive treatise to cappuccino, I was a bit intimidated by espresso day.  I have not sampled the perfect espresso in coffee shops around the world.  I’m not even much of an espresso drinker, but I do have one of those lovely Italian “twist together” espresso makers.

It was given to me by Clermont Boulanger, the father of a family I lived with in Jonquière, Quebec when I was 16 years old.  Every morning, Clermont would make café au lait for my friend Julie and me, to drink on our way to school.  It was the height of luxury.  Clermont gave me the espresso maker as a parting gift and I think about the Boulangers and my amazing, eye-opening time in Quebec every time I use it.

classic espresso maker

In honour of Espresso Day, I busted out my old faithful in the service of… (if you knew me at all, you’d already have guessed it) … an espresso martini.

In Mexico, I often drank one or two of these before dinner.  After drinking margheritas in the sun all day, I was generally a little groggy.  An espresso martini was the perfect solution: no falling asleep in my guacamole!

To make an espresso martini, you need:

• 1 ½ oz freshly brewed espresso
• 1 oz perfectly cold vodka (I know there are better kinds, but for mixed drinks, I go with plain ol’ Alberta vodka)
• 1 oz Kahlúa

Pour espresso over ice in a martini shaker.  Add vodka and Kahlúa.  Shake like hell.  Garnish with a few coffee beans as desired.

Espresso Martini

Cheat: you could always buy a bottle of Van Gogh Double Espresso Vodka and just shake it over ice.  It’s delicious. But I prefer my version.

Eva

This weekend while laid up with a cough, I experienced two of the different effects of caffeine. One of the effects was very welcome, as the caffeine in an excedrin helped to relieve my headache. The other effect wasn’t as welcome, when the same caffeine kept me awake for the next four hours. While I lay there, trying to fall asleep, I started to wonder how caffeine did what it did, and whether the reaction that reduced my headache was the same thing that kept me awake. Part, but not all, of what kept me awake also relieved my headache.

As we digest caffeine, it enters the bloodstream, because of it’s relatively small size caffeine is also able to pass through the blood-brain barrier. While in the brain, caffeine binds itself to adenosine receptors. Adenosine is found everywhere in the body and is important in ATP metabolism. In the simplest terms it is the last stage of turning the food that we eat into the energy that we use to function. In the brain, adenosine has a slightly different role by protecting the brain by suppressing neural activity, by doing this adenosine makes us drowsy. When caffeine binds to the adenosine receptors, which it’s able to do because of caffeine’s similar chemical structure to adenosine, it blocks adenosine from doing the same and prevents us from becoming drowsy. This is one of the ways in which caffeine works.

Since adenosine is naturally created by the body, when it’s not able to function as it normally does the body reacts. When caffeine takes the place of adenosine and block adenosine receptors, it doesn’t suppress neural activity like adenosine does. The body is used to this suppression, and when it doesn’t occur, the body reacts. The relative increase in neural activity, makes the pituitary gland believe that the body is in some sort of danger and activates the adrenal glands to release adrenaline. So caffeine delivers a one-two punch by first inhibiting drowsiness and then by releasing adrenaline which makes us more alert, along with several other side effects. One of the more important side effects is that the liver releases sugar to give the body extra energy.

This explains why caffeine makes us more alert, but doesn’t explains why it relieves headaches. One of the functions of adnenosine in the brain is to dilate blood vessels.  This is so that when we’re sleeping, and our breathing slows, the body is still able to get all the oxygen that it needs. Unfortunately, dilated blood vessels in the brain can become inflamed and create headaches. When caffeine binds to the adenosine receptors, they inhibit blood vessels from dilating. One of the other effects of adrenaline is that it constricts blood vessels, which further reduces headaches.

The first tea seeds planted in Japan, were originally acquired by Japanese monks visiting China during the 9th century, who brought them back as a gift for their Emperor. At that time in Japan, tea was solely enjoyed by monks, aristocrats and royalty, for the belief that it allowed one to experience a more pure and sage-like life; it soothed and reduced the distractions of the day.

Eventually, tea was consumed by everyone in society and grew in popularity so much that it was enjoyed with every meal and even used in cooking. Though tea originated in China, the Japanese developed their own methods for processing and drinking tea, including an elaborate ceremony for drinking the powdered tea called Matcha.  In tea growing regions, the plants are grown and harvested in the most efficient, space saving way possible. The Japanese process all of their teas by steaming the fresh leaves, which brings out the brilliant green color and perhaps imparts a more grassy flavor and aroma. During our most recent Japanese tea tasting, on an unusually sunny and warm Seattle day, we all relished in the teas an aroma of fresh cut grass on a hot summer day.

We tasted most of the 10 types of Japanese tea: ceremonial grade Matcha, Gyokuro Suimei, two types of Sencha, Kukicha, Genmaicha and Hojicha. Japan is the only country that grinds green tea into fine Matcha powder for use in a traditional tea ceremony. Matcha is made from Tencha, a shade grown tea (discussed later under Gyokuro). It is possible that they learned this style from the Chinese, but no records or current usage in China can verify this. The Japanese tea ceremony is not elaborate in appearance, though it can take several hours to perform. At our tasting we enjoyed whisked Matcha, served somewhat traditionally, from a bowl with cool water to preserve the fresh and delicate tea.

Gyokuro, one of the finest Japanese teas, is shade grown for the last 20-30 days before plucked. The shades, called Tana, block the sunlight from reaching the fresh sprouts which are hand plucked in early Spring. The result is a dark, almost pine green, needle-shaped leaf that is unusually sweet and milky. The brew is cloudy and chartreuse in hue, and there is no astringency at all. Gyokuro, though higher in caffeine than other Japanese teas, has a greater amount of theanine, the relaxing chemical found in tea leaves.

Sencha is the most widely consumed tea in Japan and comprises about 80% of the tea grown there. The Japanese have developed fine machinery that can mimic a hand pluck and gather 200-300 pounds of tea leaves per day (the average worker plucks 20-30 pounds per day). Due to the large quantities of Sencha produced, most is machine plucked and processed and quality varies widely from highly prized to low-grade everyday tea. The Senchas we tasted were grassy, slightly astringent and/or bitter, had hints of sweetness, and appeared cloudy and bright green.

Kukicha, produced in Spring, is also known as ‘twig tea’. It is made from Sencha leaves and twigs. Historically, ‘twig tea’ was consumed by tea farmers and made from the low grade remnants of the crop. Today many people like Kukicha because of its low caffeine content and slightly sweet taste.

Genmaicha may be the best known of Japanese teas because it is popular in sushi restaurants. Also called ‘toasted rice green tea’, it is comprised of fine needle-like tea leaves, popped and toasted brown rice, and occasionally Matcha powder. We steeped this tea several times and noticed the depths of flavor that arose with each brewing, including the strong brown rice flavor, subtle astringency from the Matcha, and an overall sweetness caused by the melding of these two flavors.

Hojicha is the most unusual of Japanese teas, with a brown and stick-like appearance. This roasted green tea has the aroma and flavor of chocolate, wheat, bamboo and earth. Because it is very low in caffeine, it is often served to children in Japan.
Drinking Japanese teas on a sunny spring day felt right, like we were cleansing our bodies and minds of winter dullness. The beauty of many teas can be seen through the country of origin and the culture created for their enjoyment; while drinking Japanese teas we told stories and discussed the history and culture of this nation of 3,000 islands. The refinement of Japanese culture steeped into our group as we tasted and enjoyed the simple, almost minimalist beverage that is tea.

Ironically, over the past few weeks we’ve brought in several new clients with whom we have the task of “starting from scratch” in crafting their brand stories. It’s an unusual luxury for established companies to give you that sort of license (or for them take the risk of throwing out the old,) but exceptionally powerful- particularly in the Caffeinated way. It requires an extensive and somewhat rigorous process so that our internal people are using each other as resources during all of the right touch-points and we are giving consideration to every new tool or vehicle possible for building and sharing that story. Let’s just say we’ve been looking at a lot of charts and gutting much of the “old” way to make way for the “new.”

At the same time, we’ve had a couple of clients find themselves in some serious situations that require what you might call crisis management, (though thankfully nothing too extreme.) It’s totally the opposite because no flow-chart or ‘process’ can get you through defense and offense… other than wise gut! In some of these cases it’s literally hour by hour, keeping options open and having the worse-case scenario ready for activation, just in case.

Both instances are testing our chops in the totally opposite but truest ways. And despite some of the hard work, I can honestly say we wouldn’t have it any other way.

-Nick

Caffeine, caffeine, where art thou?

November 9, 2009
by Genevieve Jerome | Staff Writer

Walking into United Coffee House, my nostrils are immediately filled with alluring scent of fresh, strong, dark coffee, perhaps a little too strong.

United Coffee House has a strange scent and their coffee is unlike anything I have ever smelled before. The coffee does not smell like the seductive scent of Peet’s Coffee & Tea, nor does it smell like a candy factory, the way Starbucks smells.

They say they sell organic fair trade coffee, and boy, they were not kidding, it smells like the fertilizer in my backyard.

Although the walls are filled with awesome paintings by local artists, the coffee is profoundly below par. United Coffee House may be filled with comfy chairs and have tons of room, but their coffee tastes like the earth, literally.

I’m all about organic coffee growers and the need to support local farmers; however, I’m also all about delicious tasting coffee.

Their coffee is not for students who enjoy a sweet, fattening frappuccino from Starbucks from time to time or a simple soy chai latte from Peet’s Coffee and Tea.

Organic coffee is supposed to be delicious and pure like the ground it grows in. United Coffee House’s coffee reminded me of a really bad batch of fruit that spoiled over a week’s time.

Although the owners, Tiffany Colby and Harginer Sighn, were extremely kind and upbeat, it took Colby at least five minutes to make me my drink. Now for students in a rush, this is anything but good.

Before making me my drink, Colby asked me how I like my coffee. I told her strong, very strong. I was indeed expecting a strong, bold cup of coffee but instead I got a mucky, sea-tasting, batter-of-mildew-like substance that eroded the taste buds in my mouth. It took every ounce of my willpower and all of my acting chops not to spit the coffee right out of my mouth.

Not only does their coffee taste bad, but their prices are anything but fair.

Sandwiches are $5.95. One word: expensive.

Students can expect a small cup of plain coffee to cost them $1.75 and a blended Frappee costs $4.15. The catch with these prices is a small cup of coffee is smaller than a small or tall size at Peet’s or Starbucks.

The coffee is French pressed with a pressing tool for bringing out the most flavor. The process is a great idea if you have the time, energy and patience in the morning.

For a coffee shop to French press all of its coffee is a horrible business maneuver because it takes unnecessary time and energy, and causes a line of people to stand impatiently at the coffee bar, awaiting their order.

Although I didn’t enjoy the coffee at United Coffee House, I must give them kudos for a welcoming atmosphere.

United Coffee House is located across from City College.

But a warning: enter at your own risk.

“In cooking, the primal scene, or substance, is salt, sugar, and fat held in maximum solution with starch; add protein as necessary, and finish with caffeine (coffee or chocolate) as desired.”

This is probably one of my favorite quotes about food, it sums up eating pretty well. It’s from an article in the current issue of The New Yorker on how and why we use cookbooks and how we cook meals in the home. It’s an interesting read and discusses all the different types of cookbooks that flood our kitchens and shelves.

Can you really learn to cook from a book? How do you tell firm peaks from stiff ones? How do you define “chopped”?

And for the week of Thanksgiving here is my favorite wallpaper to make your work environment festive (click image for full size).

Thanksgiving Pies

I LOVE energy drinks, almost more than alcoholic drinks. And I have to tell you, I find these facts amusing as hell.

Energy Drink Heaven

The Boston Globe had this to report:

(By Little People, I mean my kids and not ACTUAL little people)

Kids teach us so much. You may not even realize it, but every moment you interact with them, you are learning – about them, and about yourself. But once your children get old enough and big enough to move around your home freely, independently and with purpose – its a whole other set of rules. Prepare to be schooled!

What I’ve learned from little people:

1. I will NEVER have a clean house again. (At least not for more than an hour at a time)
2. I have learned every possible word that can be used to describe one’s bodily functions (according to little people), and evidently, every single one is absolutely hysterical (to them).
3. I have become their human barf bib.
4. Skid marks will never shock me again.
5. Stepping on a piece of Lego in bare feet is equivalent to the pain experienced during childbirth.
6. The joy of outright swearing will be lost forever, and replaced with spelling out your profanity. (D-A-M-M-I-T!)
7. Once your kids can spell, you will be subjected to speaking in code and death stares (Believe me, not as effective, or enjoyable).
8. Mealtimes will result in the loss of clumps of hair (Mommy’s, NOT the children’s).
9. You will be tired forever and ever, and then some more.
10. Toy commercials have devastating consequences to a mommy’s wallet.
11. You will be wiping little people butts for YEARS, so get used to it.
12. Caffeine is my best friend, and her name is Starbucks
13. Parenting is riding the emotional roller coaster that never ends.
14. Bedtime is the HAPPIEST time of the day.
15. Have you seen the movie Groundhog Day? Oh right, you’re living it.

But its okay, don’t you worry. I have the answer baby.

You got to FAKE IT ‘TIL YOU MAKE IT!

It works.

Trust Me.

From the Blog on Lets Play Make Up

Ever wondered what all those really long words mean listed on the label of your skin care products? It’s important to understand what you are putting on your skin so that you are sure the products you use are targeting your skin care needs and not making them worse. The list below is not a complete list of everything contained in skin care ingredients, but it is a good start and certainly includes many of the ingredients used in todays anti-aging products.

Allantoin – A botanical extract from comfrey root. Medical grade allantoin, is a proven cell-healing agent that stimulates healthy tissue formation. It also helps promote the repair of photo damage and reduces UV induced inflammation. 


Antioxidants – Ingredients which help the body resist free radicals that damage the body and prematurely age the skin. Different antioxidants target different areas of the skin to accomplish different tasks. It is believed that some antioxidants may hold the key to stimulating fibroblast activity to repair the dermis. 

 


Avobenzone – This synthetic sunscreen ingredient (also known as Parsol 1789 and Butyl methoxydibenzoylmethane) can protect against the entire range of the sun’s UVA rays. 
 


Bambusa Vulgaris Extract (Bamboo Extract) – A highly effective antioxidant complex that helps minimize and control wrinkles, with natural anti-inflammatory properties. 


Bisabolol – A botanical extract derived from Chamomile or Yarrow known for its anti-inflammatory and soothing benefits. 


Caffeine – Topical application results in mild constriction of blood vessels and subsequent decreases in blood flow, which aids in diminishing dark circles under the eye area.

Carrot Polypeptides (Daucus Carota Sativa Root) – A naturally derived form of Vitamin A. Promotes rapid utilization and absorption of Vitamin A. Supports Matrix Metalloproteinase (MMP) inhibition to protect against collagen destruction. Potent antioxidant.

Cucumber Fruit Extract (Cucumis Sativus) – Cools and refreshes the skin and has anti-inflammatory and skin tightening properties. 


Crosslinked Sodium Hyaluronate – Purified, highly potent form of Hyaluronic Acid, a naturally occurring substance found in the fluids surrounding cells and tissues. Hyaluronic Acid is found in abundance in young skin, and becomes depleted with age. Loss of Hyaluronic Acid contributes to loss of elasticity, sagging and wrinkling of the dermis and epidermis. Crosslinked Sodium Hyaluronate is topical version of one of the most widely acclaimed wrinkle fillers. It delivers 4-5 times more hydration than Hyaluronic Acid, and represents a true breakthrough in technology. Combined with other actives, it is unparalleled in both attracting and binding humectants and moisture to the skin. It ´s extremely potent in adding volume lost by the aging process – temporarily smoothing out facial lines and wrinkles. The inclusion of this ingredient will have an immediate and visible effect on the skin. 
 


Dimethicone – OTC ingredient with a breathable barrier bolsters skin´s natural defenses. Creates a two-way “zone of inhibition” that prevents the entry of harmful external irritants and potential environmental skin-agers and prevents the exit of vital moisture. Due to its ability to remain present, active and effective for extended periods of time, Dimethicone puts skin in heightened state of preparedness against unexpected factors that can compromise skin´s health and well-being. It also smoothes and heals.

Emu Oil (Dromiceius Oil) – ALSO POTENT SOURCE OF EFA´S – This highly moisturizing, natural skin softener has rejuvenating properties and has been shown to help reduce the depth and length of fine lines and wrinkles. It is non-greasy and highly penetrating. It is also non-comedogenic (does not clog pores), non-irritating and gentle for all skin types. It is also an effective anti-inflammatory.

Essential Fatty Acids – EFAs – Natural components of skin which help to make up the outer layer. They help protect the body against oxidative damage. EFA´s form basic building blocks of body fats and cellular membranes. Topical EFA´s improve skin´s water retention and help “water-proof” the skin. If your skin is dry, prone to inflammation, and frequently dotted with white heads and black heads, you may be lacking essential fatty acids, nutrients that are crucial to the production of skin´s natural oil barrier. Without an adequate supply of EFA´s, the skin produces a more irritating form of sebum, or oil, which can result in skin problems.

Glycosaminoglycans (GAGs) – The ultimate cell regenerators. These marine-derived complex proteins help support collagen structure and increase skin´s elasticity. 
 


Green Tea Leaf Extract (Camellia Sinensis) – A super antioxidant with many health and healing benefits. 


Homosalate – A recognized sunscreen that filters out UVB rays, which do their damage at the cellular level. 


Licorice Extract (Glycyrrhiza Glabra) – Extracted from the roots of the Licorice plant, it is used topically as a natural skin lightener and anti-inflammatory.

Evening Primrose Root Extract – One of the family of essential fatty acids, which form the basic building blocks of cell membranes. When used as a topical ingredient, Evening Primrose Oil has moisturizing and softening effects.

Octinoxate and Octisalate – Sunscreens used to protect skin primarily from the sun´s UVB rays: the longer wavelength “burning” rays. 


Peptides – Proteins are long chains of amino acids. Peptides are short chains of amino acids which serve as “messengers” that regulate various functions in the body and on the skin. Different peptides have different functions: some activate hormonal activity, others antibiotic activity, still others activate wound healing and skin repair.

Palmitoyl Oligopeptide (Ceramide-2) – Independent studies have shown that Ceramide-2 enhances the production of collagen and GAGs and supports the growth of matrix and connective tissues. 


Palmitoyl Tetrapeptide 7 – A powerful anti-inflammatory that helps promote tissue regeneration resulting in normalization of damaged skin. Skin looks and “acts” younger renewing its strength against photo aging and environmental damage.

Pisum Sativum (Pea) Extract – Contains vital amino acids and proteins necessary for the production of collagen and elastin. It also fights free radicals, thus helping to prevent new wrinkles from forming. 


Punica Granatum Extract (Pomegranate) – An excellent external astringent for oily complexions. In addition, recent studies cite it as a potent antioxidant. Pomegranate Extract contains several polyphenols and anthocyanidins (pigment that gives certain fruits their dark red colors) that are said to have a higher antioxidant activity than that of red wine and green tea.

Resveratrol – A plant extract from the stalks and stems of the vine. It provides a natural defense mechanism and is a leading anti-oxidant. 100% of the benefits are released into the skin helping to defend against UVA/UVB exposure. It also reduces irritation and puffiness. 


Retinol – This is a derivative of vitamin A and is the active ingredient in found in several important prescription skincare products such as Retin-A and Renova. Retinol is proven to improve mottled skin pigmentation, skin texture, tone and color, enhance skin hydration and help decrease fine lines and wrinkles.

Saccharomyces Lysate Extract – A derivative of yeast, this ingredient helps foster cell respiration.

Salicylic Acid – Often referred as beta hydroxy acid (BHA) – A multifunctional ingredient with a multitude of properties – including anti-microbial — that address many systemic causes of blemishes. It also improves collagen production.

Sodium Dehydroacetate – Made from organic salt. It is used to fight bacteria and fungi on the skin. 


Sorbitol – A humectant found in berries, grapes, plums, and pears. Often used in place of glycerin as a moisturizing agent in topical skincare. 


Tricontanyl PVP – A film-forming agent used to improve water resistance properties and enhance SPF properties. 


Vitamin B (Panthenyl and Panthenyl Ethyl Ether) – A moisturizing agent for skin care. Also aids in tissue repair. 


Vitamin C (Ascorbic Acid, Sodium Ascorbate, Magnesium Ascorbyl Phosphate and Sodium Ascrobyl Phosphate) – Vitamin C is a water-soluble vitamin. Unlike most mammals, humans do not have the ability to make their own vitamin C. Therefore, we must obtain vitamin C through our diet. Vitamin C is required for the synthesis of collagen, an important structural component of skin. Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body. Vitamin C also helps promote healing and minimizes hyperpigmentation by reducing melanin production. Researchers attribute Vitamin C to helping reverse existing damage deep within the skin and may also give the skin a boost in natural resistance to UVA/UVB damage. In addition, Vitamin C helps regenerate Vitamin E in the skin, enabling it to sustain its antioxidant protection.

Tetrahexyldecyl Ascorbate – Stable form of super potent Vitamin C. Shown to increase collagen by 50% in vitro studies. Promotes whitening/lightening of dark circles and counteracts hyperpigmentation. Offers extremely potent antioxidant protection.

Vitamin E (Tocopheryl Acetate) – Considered an antioxidant superstar. Vitamin E is a lipid-soluble vitamin (meaning it likes fat better than water) that when applied topically to skin provides significant antioxidant protection against ultraviolet rays. It combats free radical damage and protects from the adverse effects of oxidative stress including photo aging. Vitamin E also enhances moisturization and minimizes cell damage caused by inflammation.

Vitamin F (Linoleic Acid) – An essential fatty acid (EFA) which has emollient, water binding, and antioxidant properties for skin.

Yeast Extract – Comprised of a complex mixture of proteins, sugars and amino acids, it is an excellent humectant which may enhance the rate of cell turnover. It also helps reduce the appearance of hyperpigmentation by working to block melanin synthesis, revitalizes skin with moisture while it fights dryness and restores elasticity to skin.

Drinking a cup of real coffee is one of life’s small pleasures. Caffeine is the world’s most widely used stimulant drug and coffee is the form in which millions of people prefer to take it. It improves short-term memory, raises alertness and it tastes delicious. I love coffee. In truth, I crave the smell, the taste and the ritual of brewing it. I’m not a coffee snob but I know what I like. I’d be lost without my morning cuppa.

Caffeine is absorbed and distributed throughout the body very quickly. After absorption, it passes into the brain where it acts as a central nervous system stimulant. As it has diuretic properties, caffeine is not accumulated or stored in the body, but is excreted in the urine some hours after it has been consumed.

Contrary to popular belief, caffeine does not not reduce the effects of alcohol, so a cup of coffee will not “sober up” someone who is drunk. Caffeine may be used as a treatment for migraine and will, for short time spans, relieve fatigue or drowsiness.

However, excessive caffeine intake can lead to a fast heart rate, increased urination, nausea, vomiting, restlessness, anxiety, depression, tremors and difficulty sleeping.

Abrupt withdrawal of caffeine may cause headaches, drowsiness, irritability, nausea, vomiting and other symptoms. Reduce caffeine intake gradually to prevent any symptoms of withdrawal.

The body has no nutritional requirement for caffeine. However, a moderate tea or coffee intake is not likely to have a negative effect on health, as long as the person lives an otherwise healthy lifestyle.

While three 8oz cups of coffee per day would be considered a moderate intake of caffeine, ten 8oz cups per day would be considered excessive.

Information source: Irish Times HEALTHplus

These days, I restrict my intake of coffee to 2-3 mugs per day. When I temporarily lost my sense of smell and taste last summer, I gave up drinking coffee as it held no pleasure. Interestingly, I found this loss much more difficult to accept than the loss of being able to enjoy food. I know, I’m hooked! It was like manna from heaven to discover I could smell and taste coffee again. Life just ain’t the same without coffee!

It’s really a menace when you are also suffering from migraine, a form of fever that is always recurring and severe. If you are among these persons, one of the best solutions that you may resort to is to take a medication, specifically Floricet. Let us now understand some facts about Floricet and the help that Drug Store USA can bring.

Floricet is a barbiturate sedative mixed with a non-aspirin pain medication and caffeine. It is actually a trademark of butalbital (a barbiturate that relaxes muscle contractions involved in a tension headache), acetaminophen (a pain reliever and fever reducer), and caffeine (a central nervous system stimulant that relaxes muscle contractions in blood vessels to improve blood flow). The combination of these three is used for the treatment of tension headaches caused by contractions of the muscles in the neck and shoulder area. As previously mentioned, this is commonly used to relieve one from migraines and other pain related ailments.

It is very important to know that before taking in Floricet (with Codeine), you should not be suffering from or doing the following:

• allergy to any ingredient in Floricet (with Codeine);
• blood disease porphyria;
• severe diarrhea caused by antibiotics or food poisoning;
• taking in quinidine or sodium oxybate (GHB)

If in any case that any of the above applies to you, you should inform your doctor about it.

Also, according to Drugs.com, there are some medical conditions that might interact with Floricet (with Codeine), thus, it is advised that you likewise inform your doctor or the pharmacists that you:

• are pregnant, planning to become pregnant, or are breastfeeding;
• are allergic to medicines, foods or other substances;
• are taking any prescription or non-prescription medicine, herbal preparation, or dietary supplement;
• have kidney, liver or heart problems;
• have underactive thyroid;
• have adrenal gland problems like Addison disease;
• have lung or breathing problems like asthma;
• have a blockage of your bowel or other stomach or bowel problem like paralytic ileus;
• have enlarged prostate;
• have trouble urinating;
• have had a severe allergic reaction such as hives, severe rash, difficulty in breathing, or dizziness to an opioid pain medicine like morphine;
• have history of abuse or dependence to alcohol or other substance, mental or mood problems, depression or suicidal thoughts or actions;
• have history of seizures;
• have had a head injury, growths in the brain or increased pressure in the head;
• have very poor health or have trouble sleeping; or
• have had a recent stomach or bowel surgery.

Some known side effects of this drug are intoxicated feeling, dizziness, drowsiness, light-headedness, nausea, vomiting, shortness of breath, sedation, addiction, and abdominal pain. Thus, it is advised that you avoid doing any movement or action dealing with dangerous machines or participating in any dangerous activity where complete intellectual mental alertness is required.

Fioricet comes as a capsule and tablet to take by mouth. One or 2 tablets every 4 hours as needed. Total daily dosage should not exceed 6 tablets. Extended and repeated use of this product is not recommended because of the potential for physical dependence.

The reasons why you should buy this medication from DrugStoreUSA.org are actually very simple. First, this is a free online prescription service from a US licensed doctor. Second, it offers Free discreet overnight shipping through FedEx. Third, all orders are shipped through a US licensed pharmacy. Fourth, to buy from Drug Store USA, you just need to simply find the medication you need from over 100 medications and then fill out a simple medical questionnaire. However, you should remember to fill out the medical questionnaire thoroughly explaining your exact problem in order to ensure your approval.

Now, buying Floricet is not that difficult most especially when you purchase the same from Drug Store USA.

Things I’m NOT a fan of: Why do people think it’s ok to throw caffeine into whatever the hell they want? I understand, this is America, capitalist giant and land of the free, but WTF. Are we really that sleepy? I drag sometimes, and I drink a good-sized mug of coffee every day or risk being grumpy and lethargic in the evenings. But seriously? I thought this trend was getting out of hand when the booze geniuses were marketing caffeinated beer (and honestly, isn’t it some sort of goal to pass out after a few tall ones?). But the creative folks running the food manufacturing businesses never cease to keep me on my toes when it comes to the weird shit that they think is a good idea, things like purple ketchup, peanut butter slices, Harry Potter Jelly Bellies and Spaghetti Os that are shaped like Twilight characters (…actually, that last one hasn’t happened yet, but I’m calling it right now).

Anyway, back to the caffeine. It occurs naturally in our coffee and chocolate. I’m ok with that. I’m also ok with energy drinks/shots. It only weirds me out a little bit that one can buy caffeinated chewing gum and mints. But my tolerance for energizing food pretty much stops there. Nevertheless, there are still plenty of options for generating that boost. Things like sunflower seeds and potato chips.

And then there’s this:

"Invigorating flavor"

“Perky Jerky is the world’s first all-natural performance enhancing meat snack.”

CAFFEINATED BEEF JERKY. This appalls me on soooo many levels. Now you can get that necessary protein and your daily shot of espresso in one nice, meaty package. Oh, and I tasted it. You bet your ass I tasted it. No surprise when it turned out to be TERRIBLE.

Initially, the flavor was pretty blasé, not something I would purchase if given other options. But after your saliva goes to work on breaking it down, it releases a sensation so foul I can’t find the words to describe it. And then it festers, and after swallowing it just lingers there in your mouth as if to mock you for having been duped into believing that caffeinated jerky could possibly be a good idea. I guarantee you’ll be reaching for your good ol’ fashioned cup of joe to rinse the filth out of your mouth.

No thanks, Perky Jerky. I’m sticking to the stuff my mom makes. I trust she’ll never throw a spoonful espresso powder in with the seasoning.