Caffeine free - taken from external site

I haven't drunk tea or coffee, coke/pepsi etc in years (since the late 80s). I saw this on the same site I got the casein info from and thought I would share it. (Click HERE for the site)

What is caffeine?

Caffeine is the world’s most widely consumed, unregulated psychoactive stimulant. In its natural form, it is a xanthine alkaloid that is found in the leaves, stems and berries of a few plants. Even in the natural world this crystalline chemical has a duality of purpose, being both useful and harmful simultaneously: the plants that produce caffeine utilise it as a paralytic to ward off certain insects and herbivores, as well as to enhance the reward memory of pollinators.  Caffeine is found in varying quantities in commonly consumed tea leaves, coffee seeds (beans), kola nuts, cacao beans (from which coco solids and coco butter are extracted), guyana berries and three different species of holly.

What are the effects of caffeine on my body?

Caffeine is toxic to humans if more than 10 grams is consumed but is generally unregulated and classified as safe since typical consumption doesn’t normally exceed 500 milligrams. It stimulates the nervous system and is valued for the heightened sense of alertness and the improved reflex time it induces by triggering the release of the stress hormone cortisone in our bodies – which is why people commonly drink coffee in the morning to ‘wake-up’ or on a long drive to stay vigilant.  However, if you are constantly drinking cups of coffee or tea on a daily basis, or snacking on bars of chocolate at work, the relatively high quantities of caffeine you are consuming means that your body is constantly in a state of stress and you will experience fluctuating energy levels and want to consume more and more caffeine in an attempt to recapture the ‘highs’ and avoid the ‘lows’, which can easily lead to dependency.

People who habitually consume caffeine in quantities of more than 250mg (approx. 2 – 3 cups of fresh coffee) a day, (this estimate can vary greatly from person to person), may experience ‘caffenism’, or caffeine dependency. This addiction commonly leads to insomnia, ‘the shakes’ (interruption to fine motor functions), elevated blood pressure and heart palpitations, headaches and migraines, as well as increased anxiety and irritability. It can trigger gastrointestinal complaints like irritable bowl syndrome and increase acid reflux. Caffeine is also known to have a mild diuretic effect and can contribute to feelings of dehydration, especially if you are not used to it or consume it on long flights, for example.  Occasionally people have even more severe reaction to consuming caffeine, experiencing muscle pain, obsessive compulsive behaviour and even phobias and paranoia.

Some people claim that caffeine can help keep you thin by suppressing appetite and/or speeding up the metabolism. Various diet pills often use it in their ingredients, in fact. However, the effect of caffeine on metabolism is really rather modest, and the appetite suppressant effect of caffeine doesn’t really have an impact on weight unless other, more effective changes to diet and lifestyle are made. It does have some medical value in treating breathing disorders because of its usefulness as a vasodilator, but the methods of administering the drug are very different from those of normal social consumption.

There is no real hard evidence that caffeine is dangerous to consume during pregnancy, however for obvious reasons the effects of caffenism may be, so it is generally recommended that pregnant and nursing women restrict their daily consumption of caffeine to less than 200mg for the sake of prudency. Eliminating or reducing intake is also recommended for elderly people or those already in a high state of stress. It can also exacerbate conditions such as heart disease, high cholesterol, irritable bowel syndrome, pre-menstrual cramping and infertility, diabetes and insulin resistance syndrome, glaucoma, prostate disease, tinnitus, osteoporosis, mood disorders and depression, and is best avoided completely by individuals suffering from these conditions.

Am I caffeine sensitive?

The effects that caffeine has on the body can vary greatly between individuals, and it is a commonly accepted fact that some individuals are much more susceptible to experiencing its negative effects. If you experience any of the effects of caffeine very rapidly after consuming relatively small quantities then you are probably ‘caffeine-sensitive’. Caffeine sensitive individuals should definitely avoid it all together. Some studies show that at least 20% of people tested qualified as ‘caffeine-sensitive’, but others argue that we are all sensitive to this chemical to one degree or another. Research does suggest that men are more sensitive on the   whole to the effects of caffeine than women are.

What does the caffeine-free diet entail?

The caffeine free diet is quite simple really: avoid consuming anything with caffeine in! Luckily, this is not that difficult. As a rule of thumb, this means cutting out just five main things: coffee, tea, chocolate, fizzy, sugary drinks like Coca-cola and most products that are that are marketed as ‘energising’.

We all know that caffeine is found in coffee, almost 80-150 milligrams in a 6-ounce cup of brewed coffee according to WebMD. There is almost as much in tea, (that includes both black and green tea). In fact, liquids are the form that we most commonly consume caffeine in. Colas and lots of other fizzy, sugary drinks contain caffeine, especially energy drinks like Red Bull, which can have it in very high quantities – sometimes as much as 14 cans of Coke worth in one portion! And don’t be fooled by ‘diet’ brands – these often contain even more caffeine than their ‘full-fat’ counterparts.

Caffeine is also is found in chocolate, though not in as great a quantity as in coffee. The ‘purer’ the chocolate the more caffeine it will contain: milk chocolate generally has half as much as dark chocolate. Other usual suspects also include coffee or chocolate flavoured milk, milkshakes, ice-creams, mousses and other deserts like cakes or tiramisu. Even some sweets and chewing gum have surprising amounts in them!

If you are keen traveller, or even quite adventurous in trying different food and drink from around the world, it may also be useful to be aware of some of the lesser known sources of caffeine so that you don’t accidentally consume them in a fit of daring! Guarana berries, found in South America, contain twice the amount of caffeine as coffee beans and are commonly used to make soft drinks and energy drinks in that part of the world, many of which are available on the global market. They can also often be found in health food shops in dried form in the UK. Other potentially unexpected sources include three different species of holly: yerba maté (used to make an infusion generally called maté in Spanish speaking countries or chimarrão in Brazil), ilex guayusa (commonly boiled into a tea in Equador and nicknamed the Night Watchman by the local Kwacha people because of its stimulant effects) ilex vomitoria (otherwise known as the yaupon holly, which is brewed into a tea by Native Americans and is commonly thought to be the asi or ‘black drink’ used in male purification rituals).

Caffeine is largely unregulated worldwide and is often listed in very small print at the bottom of the ingredients list on labels, frequently without any indication of quantity. So in this instance the ‘always read the label’ rule can prove a bit tricky. It’s best just to be aware yourself of the foods and drinks that contain caffeine.

The final pitfall to look out for is pharmaceuticals. Diet pills can have up to 200mg in them, and a standard dose of over-the-counter pain relievers and cold and flu medications generally contain between 50 and 120mg in a standard dose.

How will the caffeine-free diet make me feel?

The benefits of stopping caffeine by far out-weigh the immediate discomfort that you may experience from the withdrawal (and remember, this is only a maybe – you may have no withdrawal symptoms at all, it depends on your dependency levels and your body). If you have developed a caffeine dependency, the initial withdrawal can be a little uncomfortable – but don’t worry, it doesn’t last that long! Common withdrawal symptoms are actually quite similar to those of caffenism. Symptoms are generally the worst 48 hours after stopping caffeine but rarely last more than a week. Around 50% of people experience headaches during this period if their habitual daily caffeine intake is above 200mg a day; other side-effects can include lack of concentration, irritability, drowsiness and/or insomnia, headaches, stomach cramps, joint and neck or back pain.

Once immediate withdrawal symptoms have ceased, you will most likely find that general feelings of irritability, nervousness and long, restless nights will become a thing of the past. You are also no longer putting yourself at risk of experiencing the negative impact of caffeine. Removing your body from being in an induced state of stress also has the distinct benefit of improving your lifespan and slowing down the aging processes triggered by caffeine consumption.

http://www.peasandfigs.co.uk/intolerances/caffeine-free/

What is Casein - taken from external site

Click HERE to go to original site

What is casein?

Casein is in a family of phosphoproteins that make up 80% of the proteins in cow’s milk. In fact, casein is found in all mammalian milk in varying quantities, including human milk, where it constitutes 25-45% of proteins. It is a complete protein that supplies all the essential amino acids (those that can’t be synthesised naturally by the body: ).

The name ‘casein’ comes from the Latin word for cheese (‘caseus’) and, indeed, casein is a major ingredient in the production of this food. In cheese-making, the casein in milk from cows, goats or buffalo is typically coagulated into a protease using rennet. Prior to coagulation casein is often called ‘casiogen’ in the UK, whereas the term ‘casein’ is often reserved for the coagulated protein.

Casein is also commonly used as a food additive. It was historically used in artists’ paint and types of glue and plastics and still has a variety of diverse uses due to its binding properties and porosity, such  as a binding for safety matches, an adhesive for labelling bottles and as  an agent in the reminerlaization of tooth enamel in dentistry.

How do I know if I’m allergic to casein?

Lots of people are allergic to either, or both, the casein or whey proteins in milk, though young people are the most susceptible and most people outgrow it. A milk (casein or whey) allergy is different tolactose intolerance as the proteins trigger an immunogloben antibody response. Even a very small amount of casein can trigger an allergic response. What is the difference between a dairy (milk) allergy and lactose intolerance?

It is easy to diagnose in infants as generally symptoms will develop immediately after they start consuming milk formula, or after a child consumes food containing milk. In adults it can be more difficult to diagnose as we typically consume other foods simultaneously. A doctor may perform skin tests to detect the specific immunogloben antibodies that are responsible for triggering an immediate reaction, like skin rash, as well as look at your clinical history and suggest tests and challenges that isolate the suspect foods. Researchers claim that 1-7% of infants display an allergy to milk, and as many as 60% of those will overcome the allergy by the time they are four years old, 80% by the time they are six. Only 0.1-0.5% of adults have been found to have an allergy to milk.

Occasionally people with a milk allergy can consume pasteurised milk as the pasteurisation process breaks up the whey proteins (and they may only be allergic to whey, rather than casein proteins). Conversely, casein proteins are not broken down by heat so people who are allergic to it are likely to react to all milk products, however they are treated. Not all caseins behave in the same way after you consume them, and sometimes people who are allergic to the casein in cow’s milk can consume goat’s milk, for example, without having an adverse reaction because of the differences in the structure of the casein proteins.

Typical immediate symptoms of an allergy to casein include swelling of the face, mouth, tongue or throat, nasal congestion leading to a runny nose, sneezing, coughing and wheezing, itchy eyes, as well as red, itchy skin, rashes or hives. Other symptoms may take weeks to develop and include a general increase in mucous production, abdominal cramps, loose or bloody stools, and diarrhoea. The allergy can be severe enough to trigger anaphylaxis and so the best treatment is complete avoidance.

Most medical practitioners recommend replacing mammalian milk with soy milk if you are allergic to casein. It is important to ensure that you are still consuming all the essential amino acids that casein provides, but they are readily available in other foods too, such eggs for calcium and amino acids, or nuts and seeds (like brazil nuts and sesame seeds) for phosphorous.

What does the casein-free diet entail?

Casein protein is closely related to gluten and so references to ‘gluten free, casein free diets’ are readily available online.

As casein is in all types of milk, a casein-free diet is essentially a dairy-free diet. Any milk-containing product should be avoided, including all the usual suspects: cream, yogurt, sour cream, cheese (unless it’s made from soy), butter, ice-cream, custard, creamed soups, soup bases and lots of sauces, like mayonnaise. Some margarines and even ‘dairy-free’ cheeses still contain casein, and some tuna-fish brands also list it in their ingredients. Ghee, which is used in lots of Indian cooking, can also contain casein. Many processed foods like sausages, hot dogs and lunch meat use it as a binding agent. Be careful buying meat from deli-counters as slicers are often used for both meat and cheese without being cleaned in between. Both milk and white chocolate should be avoided for obvious reasons (dark chocolate is fine, but watch out of ‘semi-sweet’ brands!). Casein is also in lots of artificial flavourings and additives so they are best avoided. Those that don’t contain casein include: all aluminium compounds, artificial colours and FD&C colours, aspartame (nutrasweet),  BHA ,  BHT, caffeine, EDTA,  monosodium Glutamate (MSG), nitrites and nitrates, olestra, saccharin, sulfites and vanillin… but, to be honest, they are best avoided anyway.

A note on labelling and eating out.

In the United States, manufacturers must list potential allergens on the packaging, and you will see statements such as ‘contains milk ingredients’ or ‘processed in a facility that also produces milk ingredients’ on the label. Many international brands adhere to this guideline globally – don’t rely on it though! Avoid anything with ‘milk’ or ‘butter’ in the ingredients list. Even if a product is labelled ‘dairy-free’, it still may not be casein-free. Read ingredients labels carefully so as not to be caught out. Casein can be listed as milk protein or as caseinates (e.g. rennet casein, calcium caseinate, casein hydrolysate, magnesium caseinate and sodium caseinate). Ingredients like this are often listed on energy bars, drinks, and packaged goods.

It’s also helpful to know that if a brand is labelled as ‘Kosher’ it is generally safe to consume. If a product contains neither meat or dairy it is listed a ‘Pareve’ under Jewish dietary laws. However, under these rules, the product may still contain small amounts of milk, so may contain enough casein protein to potentially provoke a reaction in an allergic individual.

It is a good idea to generally avoid battered foods when eating out, as the batter may contain milk. Avoiding fried foods generally is a good idea when eating out as the oil may have been used previously to fry something containing milk and even a trace amount may provoke an allergic reaction. Some dishes that may not seem to contain dairy on the menu in fact often do. For example, lots of restaurants will add butter to a grilled steak after it’s cooked to add flavour, and the butter melts in and becomes invisible. It’s a good idea to let your waiter or waitress know you are allergic to milk or dairy in general and discuss your menu choices with them before you order.

Some casein-free alternatives.

There are some great milk-free substitutes out there. Vegetable margarine can easily be used to replace butter for cooking, baking, or as a spread. Do check the labels, however, as some margarine brands still contain milk ingredients, which it is safe to assume contain casein. A good alternative to cow’s milk is soymilk, but there are also rice and potato-based milks out there. Coconut milk and butter are both fine and there are vegan cheeses that are soy-based. Soy ice-cream, dairy-free sorbets and Italian ices are all a delicious alternative to traditional dairy ice-creams, but again, don’t forget to check if casein has been added as a clotting agent on the ingredients list. Ghee is normally safe as well, as long as it is guaranteed casein-free on the label.

What are the benefits of a casein-free diet?

Going on a casein-free diet has obvious advantages if you have a milk-allergy and symptoms will clear up quickly once the substance is eliminated from the diet.

Gluten-free/casein-free diets are often recommended as an alternative therapy for the treatment of Autism. However, although studies have shown the benefits in these exclusion diets in treating symptoms , the studies themselves were not conclusive. Studies on animals have found a correlation between the amount of casein protein in diets and cancerous cell growth. It has also been shown that caseinate salts effect the bioavailability of some drugs, such as phenytoin, a medication often prescribed for seizures. Avoiding casein is a good idea for anyone on this medication.

As a casein-free diet is essentially also dairy-free, we shouldn’t underestimate the advantages of cutting dairy out of the diet. Although concerns over pasteurized, homogenized, pesticide and hormone ridden milk can be overcome by the consumption of raw, whole, organic milk and dairy, it is also important to examine dairy consumption from an evolutionary perspective. Dairy wasn’t a normal part of human diet until the domestication of animals 10,000 years ago.  Most humans stop producing lactase (the enzyme needed to break down lactose) during early childhood. If you are lactose intolerant, or have irritable bowel syndrome that is triggered by milk products, cutting dairy out of your diet will quickly alleviate your symptoms.

A massive benefit of eating dairy-free is that you are cutting out a lot of saturated fat from your diet: one of the major causes of heart disease. Proponents for the consumption of dairy as part of a healthy, balanced diet cite it as an important source of calcium, historically believed to be essential for healthy bones. However, studies have shown that a high calcium intake doesn’t necessarily lower the risk of osteoporosis or bone fractures. Vitamin D (found in oily fish, eggs and fortified breakfast cereals), which aids in the absorption of calcium, is emerging as just as essential for healthy bones.

Some people argue that dairy products are acid forming after being metabolised, forcing the body to battle harder to retain its delicately balanced blood pH level of 7.35-7.45. One of the mechanisms our bodies use to do this is through the release of calcium from our bones (which is ideally then replaced). Proponents of the alkalizing diet will argue that, because of this, consumption of dairy actually weakens bones rather than strengthens them, and researchers have argued that the animal protein in dairy causes bone loss. Furthermore, there are more effective and nutritious ways of ensuring your body has the correct level of calcium and vitamin D than by consuming dairy.

In children, there is evidence that links incidents of anaemia with a high dairy intake. Dairy is also suspected of aggravating allergies and congestion problems like sinusitis and ear infections, as well as chronic constipation. Type 1 diabetics are advised to avoid it completely.

What are the potential disadvantages of a casein-free diet?

Studies have shown that a moderate consumption of calcium via dairy can reduce the risk of colon cancer, although high consumption doesn’t seem to reduce it even further. Excluding casein-containing dairy products from the diet can limit one of the major sources of calcium and vitamin D from the diet. However, it is unclear what the optimal method is for the consumption and absorption of calcium so cutting dairy out of your diet doesn’t necessarily lead to calcium deficiency. There are plenty of supplements out there and it is easy to subsidise your calcium intake by eating foods naturally high in calcium.

As casein allergies are much more prevalent in children, it is doubly important to ensure that other sources of vitamin D, essential for the absorption of calcium and for healthy bone growth, are included in the diet. Many people take supplements, but lots of casein free alternatives like soy-based cheeses are already enriched with both vitamin D and calcium. Green, leafy vegetables like kale are also naturally high in calcium, as are herbs, nuts and seeds… and fish like herring have high levels of vitamin D. Milk and dairy are also a source of protein and vitamin A, but both of these nutritional essentials are easily sourced elsewhere.

http://www.peasandfigs.co.uk/intolerances/casein-free/

Christmas time and being GF/CF - non vegetarian/vegan

*please note, I may alternate between CF (Casein Free) and DF (Dairy Free) - in my mind, they amount to the same thing 😁

This is one awkward time of the year, in some ways. Just thinking about Christmas dinner. Some of the problems which one could encounter:

Gravy on Christmas dinner. Unless the gravy is just made from the meat juice, it might be thickened with wheat by products so be aware
Stuffing - made from bread crumbs
Roast potatoes - could be roasted in butter
Roast parsnips/other veg - as above
Bread sauce - made with bread and milk
Pigs in blankets - a lot of sausages contain wheat
Christmas pudding and mince pies - made with wheat, if bought in a shop, may also contain butter
Brandy sauce/cream = dairy
Other things like stollen etc contain wheat
I love things like Bailey's Irish Cream, but as the name suggests - that's out, as are other cream liqueurs - same with egg nog etc

So what is to be done?
Have a go at making the products from scratch and using GF/CF alternatives.

Thicken gravy using cornflour
Make stuffing/bread sauce etc out of GF/DF bread no butter or milk - use dairy free alternatives
Ask for the veg to be only roasted in the meat juices or sunflower oil
M&S sausages are gluten free (check labels first, in case this has changed)
Make your own Christmas pudding &/or mince pies; stollen; Christmas biscuits etc

If you're visiting family or friends, make them aware and be prepared to take your own food

This coming Sunday, the church I go to is having a Christmas dinner - I think I'm going to be bringing all of my own food! 😉