Like a lot of people, I love a good cup of coffee. Sometimes you find people boasting the benefits of a cup each day while others preach the damage it can do to your health.
Don't worry, I am not anti-coffee, not at all!
There is a lot of evidence that says coffee offers lots of nutritional benefits, including increased weight loss (due to the activation of metabolic pathways), reduced risk of type 2 diabetes, and others mostly due to the antioxidants and polyphenols.
A typical cup of coffee contains a variety of vitamins and minerals that can benefit health. Coffee also stimulates our nervous system and causes excitation. A lot of people benefit from coffee as it can help relieve constipation. It can also induce diarrhea, so be mindful of that too!
Coffee has also been studied to reduce the risk of some diseases including cancer and diabetes. While these all seem like great reasons to drink a bunch of coffee there are some people who should exercise caution when consuming it!
I recommended an individual approach when it comes to coffee recommendations, just like in everything I recommended, it really depends on the person and situation.
Coffee also can induce anxiety and may lead to dehydration too. Those who are sensitive to caffeine can experience jitteriness, headaches and mood swings too.
Who should and (should not) drink coffee?
While I don't think everyone needs to be drinking coffee every day forever, I love a good cup a few days each week. Anyone who truly enjoys the taste of coffee can enjoy it sparingly if they want to!
However, I do believe that we should all do a coffee "detox" and go a while without the caffeine laced drink for at least a week or so. Removing coffee from our lives for a period of time can be helpful to truly determine the effects it has on your body. I go without often and I truly know how my body reacts. I also spent a month of two when I started to clean up my diet without coffee to ensure I was maximizing my health.
You should NOT drink coffee if you experience anxiety or mood disorders, coffee is a stimulant and can cause further anxiety. If you are someone who has trouble falling asleep, consider removing coffee from your diet too! Especially the afternoon cup.
Those who are not very active and looking to crush a sugar craving or lose weight might want to consider removing coffee from your daily routine. Coffee causes a jolt of cortisol, which releases glucose from stores. What this means is that unless you burn off the releases glucose by exercising or some kind of activity, it can get stored as fat. It can be tricky for those who are looking to lose weight to have a coffee everyday if they are not fat burners.
Finally, those who are healing from certain diseases should also consider eliminating coffee, especially if those diseases are directly related to the gut (which disease isn't?!) because we want healing in the gut and coffee causes bowel movements, which we want but if we are sick we are also in desperate need to nutrients and nutrition. Hurrying things through the gut means less time to absorb the nutrients, so coffee is trouble there too!
The kind of coffee and also what you put in your coffee are important considerations!
Buy organic, please. Organic coffee is the best option as coffee is one of the most sprayed crops. Luckily organic coffee is readily available and not very expensive, it is worth the investment!
Really enjoy your cup. When you drink your coffee enjoy it for what it is and really sip it and employ mindfulness. This is important to really enjoy the coffee, especially if you are looking to enjoy it only on occasion.
Avoid to sugar and milk. Opt for something other than sugar in your coffee! We know that coffee spikes blood sugar so I suggest blending a little coconut oil (or butter, heavy cream, etc) to help slow the sugar impact. I use coconut oil and never sweeten my coffee, and I have truly grown to love the taste! Remember coffee is supposed to be coffee, not a sugar delivery method! Avoid conventional milk products, and go for organic and heavy cream when possible!
Go with alternatives. There are lots of coffee alternatives, I personally love Teeccino! It is so tasty, caffeine free, and easy to get your hands on. You can also choose tea as an alternative or chicory tea, and dandelion tea.
Drink more water. This is important to help counterbalance the effects of dehydration!
Have coffee before 12pm. Drinking coffee before noon will help to prevent the sleeping problems people associate with coffee.
What do I do?
As a Registered Holistic Nutritionist I get asked "what do you eat" regularly. When I speak on a topic, people want to know how I apply that to my life!
I drink coffee, usually about 4-5 times a week. I only ever have 1 cup a day, and it is on days when I teach fitness most, I burn off the sugars that get released. I experience no withdrawal symptoms when I don't have coffee and I love my Teeccino when I want a second cup later in the day! I add no sweetener and opt for just a tsp of coconut oil and I blend it on high for 15 seconds or so! This helps to mitigate the effects of the released glucose.
Anxiety, stress, sleep habits and gut issues do not plague me much, but I do have trouble drinking enough water every day, so I really make an effort when I am having a cup of coffee. I do notice my skin gets drink when I have too much coffee and not enough water. I am really getting into tea lately though!
Do you drink coffee? Have you noticed any reaction or problem when you consume too much or at the wrong time? Let me know in the comments!
Today I am sharing a smoothie recipe with you that I created earlier this week. I have been experimenting with Genuine Health products and used on in this smoothie. I also won a contest and got some free samples, so I will wait to do a review on some of the things I have tried until a bit later.
First up, I have some exciting news. I have been working with a local business, Jaydancin & Zoe’s Market Place in Lambeth, ON. They are an organic make-up shop and provider of high quality natural products for body care and they also offer a variety of natural local and organic products sourced from trusted resources in and around London, ON.
This Saturday I will be in store offering nutrition information and helping you to take simple steps to improve your health. This Saturday I will be chatting about…SUGAR! I will have some alternatives and tips to help you reduce your sugar intake and why you should!
This is a great opportunity to meet me and chat! I look forward to being there and seeing everyone who stops by!
Saturday November 8th, 2014
Jaydancin & Zoe’s Market Place
2454 Main St., Lambeth, Ontario, Canada
Okay, on to the recipe!
Like I said, I have been experimenting with Genuine Health products, in particular the Vegan Greens+ O. It has lots of good ingredients and it is made from 80% organic ingredients. I like that it adds an easy boost to my day in just one scoop and I know I am getting lots of nutrition that is difficult to get from just eating food.
Our food today unfortunately is not as nutritious as it used to be, and while I do believe that supplements are not necessary I think the to thrive with optimal nutrition without supplements is a large challenge! What I like about Genuine Health Greens+ O is that it is whole foods based, I get lots of whole foods in some small package so it isn’t another pill that my body might not breakdown properly and then I have wasted money.
I have only been using this product for about a week and although the flavour is strong (I opted for natural flavour!) it is definitely easy to add to my daily diet and in particular my smoothie!
1 cup almond milk
1 kale leaf
½ cucumber, chopped
½ lemon, juiced (by hand)
1/3 ripe banana
1 scoop Vegan Greens+ O by Genuine Health
1 tbsp hemp hearts
1 tbsp hemp oil
Add all ingredients into your blender and blend on high until smoothie. Drink and feel energized!
What do you have when you need an energy boost? Do you take a supplement to get more nutrients into your diet?
Since starting at CSNN one thing I know for sure that I have learned is that we can all use more probiotics! If you have ever taken a second to check out supplemental probiotics at a health food store, or even at the grocery store, you are probably shocked at the price! I started brewing Kombucha, a sparkling fermented probiotics tea after learning how simple (and tasty!) the outcome is.
I drink about 8oz each day, and on days where I miss it, I can feel a difference. Kombucha is a tonic and has therapeutic properties. If you’re not used to it, please start out drinking around 3 or 4oz and work your way up, there’s not much need to be consuming far more than 8oz a day, but do what works for your body, as always.
Here are my ratios:
8 cups of water = 4 tea bags = 1 cup of starter tea
Basic steps for Brewing Kombucha (for information on how much water/tea/sugar to use, refer to this site, it is manning!)
1. Boil your filtered water and add in sugar. Mix to dissolve. Add in tea, let steep for 10 minutes, or over night (watch out for bitterness).
2. Let your sweetened tea fully cool. Hot water/tea will kill the SCOBY.
3. Add the SCOBY, starter tea, and cooled sweetened tea to your large glass jar.
4. Fasten on your cover with the rubber band.
5. Let this sit at room temperature undisturbed for 5-10 days, tasting occasionally to determine your desired level of sweetness/sourness, I usually go for 7-10 days.
I use a combination of black and green tea, I buy organic brands online or from Costco. I also use organic white cane sugar, it works best and it is what I recommended. For more information on the kinds of teas and sugar that can and cannot be used to brew kombucha, check out this site!
Once you finish brewing your Kombucha, you can add flavours to it and make it fizzy! More on that in a future post, for now, go brew kombucha!
Do you brew your own kombucha? Would you give it a try, or is the SCOBY just too creepy?
Amanda is a Registered Holistic Nutritionist out of Southwest Middlesex, and London ON. She works with clients to help them achieve their health and wellness goals!
Follow me on Instagram!