We all respond differently to coffee and caffeine.  Some people metabolize it better than others, some of us are addicted to it, some people replace eating food with it, for some of us it is destroying our blood sugar balance for the day causing huge ups and then downs. There are some health benefits to drinking high quality organic coffee but many of us overuse it or misuse it.

  If you are ready to kick the habit for good or for just a bit here are some steps to making it a bit easier. I even included ways to work with coffee if you can’t give it up. Remember, we are all unique so what works for one person might not work for you.   Find what works for YOU and what your body needs to function its best.

Possible Benefits of cutting the coffee

Again, since we are all genetically unique coffee affects us all differently. For some people, taking a break from coffee may help with sleep, digestion, appropriate hormone production/balance, liver detoxification,  blood sugar regulation, anxiety, and more. Heres the thing, when you drink a cup of coffee your body responds by increasing cortisol and epinephrine, our stress hormones.  This starts a cascade of events that cause a spike in blood sugar, which is the king of the endocrine system and affects all of our hormones.  If you find yourself needing more than up cup a day, or getting headaches if you don’t have it, having a hard time sleeping, feeling fatigued, experiencing highs/lows throughout the day,  it might be a good idea to try a break or reduce your dependence for a bit. 

First off consider why you drink coffee, spend some time here first.  I think this is the most important part of successfully cutting back and often overlooked.

Some people drink coffee for the caffeine, some people enjoy the morning ritual, or the flavor and smell,  some people feel comforted by the warm morning wake up drink, some people love going into the coffee shop for social reasons, or perhaps your cup of joe helps you poop, or ….. fill in the blank for you.  Is there a story around your coffee habit?

From there you can consider your exit strategy with the help of a proper replacement for YOU.

Experiment with different replacements. Be playful and open minded!

1. If caffeine is your reason for drinking coffee you can slowly start cutting back on fully caffeinated coffee by adding in organic decaf or try reducing the number of cups each day.  Either way working gradually usually prevents headaches. From there you can transition to a healthier option or even green tea which has many health benefits if you can tolerate some caffeine.
2. If it’s the morning ritual of making a cup of coffee you might want to start trying different kinds of  teas. Loose leaf tea is fun as you still get to scoop, pour, brew, smell, and enjoy. Most health food stores sell good quality loose leaf tea or it can be ordered online through Mountain Rose Herbs, for example.  Some bitter favorites for replacing coffee are roasted dandelion root, roasted chicory root, reishi mushroom powder, or a pre-made herbal coffee replacements. A few of the ones I like are Ayurvedic Roast organic herbal coffee substitute , Four Stigmata, and Rasa Koffee organic herbal coffee substitute.  Each of these offer many additional health benefits and hit the spot.  
3. If it is the flavor you love you can either try organic high quality decaf right away, go through the gradual decaf transition (start with a 1/4  decaf and move to full decaf), or try one of the herbal coffee replacements that are still super bitter mentioned above.
4. If it’s the coffee shop you love, you are in luck.  Most coffee shops today sell many other great options. Most offer peppermint tea or even cinnamon or  rooibos which are naturally sweet, rich, and satisfying. Just steer clear from the “latte” teas (even Matcha) as they are loaded with sugar when purchased at the coffee shop.
5. If you are just looking for a hot drink in the morning there are endless tea options.  Some of my favorite morning tea options are raspberry leaf, nettles, rooibos, and peppermint.   They even have great health benefits but again quality of tea matters. Make sure it is organic to reduce toxins and increase flavor. Even a good quality loose leaf green tea or matcha tea have amazing health benefits if you can tolerate some caffeine. Golden Milk is another fabulous alternative.  You can find my recipe here.  Here you will find my recipe for a rich warming and spicy tea that my family loves, especially in the colder months.

If you still want your coffee……..

If you still want your 1 cup of coffee a day, there are a few ways to help make it work better for your body.  

1. First and foremost make sure you always drink organic coffee.  The pesticides on coffee can be hugely detrimental to your health and place a big detox burden on your liver.  Go organic.  I love Purity
2. Another way to keep coffee as an ally  is to make sure you have some fat or protein before having your cup of coffee in the morning.  Never drink coffee on an empty stomach or use it instead of food. This will reduce the cortisol spike from drinking the coffee and the eventual blood sugar dysregulation that follows (highs and crashes, what goes up must come down).  
3. Another option is turning your coffee into Bulletproof coffee.  This technique adds healthy fat maximizing the benefits of coffee and again helps with blood sugar regulation.  My favorite recipe is here but there are a ton online now.
4. And of course, consider what you are putting in your coffee.  Skip or reduce the sugar and choose a milk that works for your body (cashew, coconut, etc).  And no matter what, do not use artificial sweeteners as these can throw many systems and organs off balance as most are toxic.  

Alternative ways to get an energy boost

There are lots of great ways to get a healthy energy boost during the day.  You may feel more energized just by reducing or eliminating caffeine alone, as your hormonal system will come back into balance.  However, adding booster foods can give you additional sustained energy without the highs and lows of caffeine. Booster foods include greens powders, ground flax and chia seeds, nutritional yeast, and more.  See my favorites here.

Starting your day off right!

Try starting each day with a glass of lemon water or apple cider vinegar water first thing.  Adding a calming morning ritual such as deep breathing, meditation, or guided imagery can have deeply restorative and grounding affects.  This does not have to be complicated or long: 10 mindful breaths, 5 minutes meditating, focusing on 3 things you are grateful for, setting an intention for your day,  or simply lighting a candle. Sometimes just taking the time in the morning to slow down may be all we need to feel more awake and ready to face our day!

Click here to learn about one of our Seasonal Cleanses or Rebalance Groups and nourish yourself from the inside out!

Click here to book a free phone call to see if a One on One appointment is the best way to go for you to feel more energized, balanced, and in control of your health!

Enjoy your mornings and find what works for YOU!  Janel

Cardiovascular disease is the #1 killer in America.   Here are the best ways for everyone and anyone to take care of their heart starting today and to reduce their risk of heart attack and stroke.  Plus, the best meal for a good time in the bedroom! 

According to Cardiologist, Professor, and Fellow at the American Heart Association Dr. Masely, the best things a person can do to reduce arterial plaque and protect their heart is through diet and lifestyle.  Here are is top things to add or change-

• Add healthy fats-  omega 3s, avocado, olive oil, nuts, seeds, dark chocolate
• Increase fitness level- not necessarily the amount of time or duration but intensity is more important
• Add fiber to every meal in the form of colorful fruit and vegetables, beans and nuts
• Get control of your blood sugar
• Specific nutrients to make sure you are getting enough of and good sources-
  • Magnesium- kelp, almonds, cashews, molasses, brewers yeast, buckwheat, Brazil nuts, dulse, millet 
  • Potassium- avocado, asparagus, lima beans, potato, tomato, peach, chicken, flounder, salmon, banana
  • Vitamin D3- cod liver oil, sardines, salmon, mackerel, tuna, egg, beef liver, supplement needed for most people
  • Vitamin K- leafy greens, green tea, cabbage, asparagus, oats, green beans
• You want more big fluffy cholesterol and less small cholesterol (yes, size matters!)
• Healthy beverages- filtered water, green tea, smoothies
• Add flavor to your foods with lots of spices and herbs

If you are looking to jiggy with it tonight in the bedroom witn your sweetheart here is what Dr. Masely recommends to ensure the most enjoyment and best performance-

Circulation and how food directly impacts that is key.  Eat a meal of steak and heavy mashed potatoes and see your circulation and performance go down immediately.  Instead, choose those heart healthy fats discussed above, clean protein meaning grass fed pasture raised, a good amount of fiber, not too much sugar to curb inflammation, and to stay hydrated but not too much alcohol. Foods with a lot of zinc and arginine help boost dilation and circulation.  Foods such as oysters, shrimp, lobster, game meat, and dark chocolate are perfect. Yum!

Dr. Masely says FOOD is still the number one thing he recommends for heart health at his cardio clinic!  Take care of your heart today and everyday!

Heart Healthy Chocolate Truffles – 

1. Combine all the ingredients in a large bowl. Stir and slowly add water until you get the desired consistency of your protein ball (only add water if needed).
2. Mold the dough into little balls. Roll them in shredded coconut (or raw cacao) to coat and place them on a plate, cookie sheet or wax paper.
3. Place in fridge for 30 minutes or freezer for 15 minutes to form. Store in refrigerator.

❤️Dearest Gastrointestinal Tract ❤️

You are amazing.

You are the interface and boundary between the outside world and everything that goes on in my inside world. You are so much to me including my primary barrier of defense, a food digester, a food and nutrient absorber, a waste excreter, a home to healthy bacteria that I depend on, a home to most of my immune system, a major player in hormone and neurotransmitter health, and you even communicate with my brain regularly. I am grateful for all you do and how you function.

You do so much for me and I know it is based on how I treat you.

I will continue to work with you from top to bottom. I will take my time eating, making sure to think about my food, smell it, chew it and be grateful for it therefore stimulating the important cephalic stage of digestion. I will not take drugs to decrease my stomach acid as I understand that I need a very acidic stomach. Instead I will sip lemon and/or apple cider vinegar water every day.  I won’t put too much in my stomach at once making sure you can properly sort, churn, and break down my food. I will drink plenty of water to keep things moving and support my mucosal lining. I won’t pop unnecessary Ibuprofen that can make my small intestine excessively permeable and in result activate my immune system.  I will eat probiotics to help maintain the proper balance in my large intestine. I will consume plenty of live, raw and sprouted food to provide ample digestive enzymes to help break down my food properly. I will consume plenty of soluble fiber so toxins can hitch a ride out of my body and plenty of insoluble fiber to keep my transit time appropriate. I will cut out processed foods which depletes my body of vital nutrients as well as stresses my liver in its effort to detox.

I understand that in addressing any health condition I need to start with tending to my gut.

If you keep doing your important job protecting me and keeping me strong I promise I will do these things to keep you strong and protected. We are an amazing team that will grow old together and stay resilient if we take care of each other.

Thank you for your work and efforts. I am grateful for all you do.

Below is a recipe I thought you might enjoy to help warm up and nourish you on these cool winter nights.

With love,  Yours Truly

Healing Bone Broth Chicken “Noodle” Soup-
From MindBodyGreen www.mindbodygreen.com

Benefits: Bone broth, the gut super healer, contains many building blocks for your enterocytes, your gut-lining cells. The natural blend of gelatin, glucosamine, glycine, and minerals found in bone broth can help calm leaky gut syndrome, diarrhea, constipation, and food intolerances.

Ingredients for the bone broth
Whole organic chicken
6 cloves garlic
1 onion
1 inch of ginger root

Ingredients for the soup
4 to 6 cups organic chicken broth
2 tablespoons coconut oil
1 to 2 cups chopped onions
1 to 2 cups chopped carrots
3 to 4 small to medium zucchinis
2 cups shredded organic chicken
2 to 3 garlic cloves, crushed or minced
Himalayan sea salt to taste

Preparation
Bone broth:
1. Rinse the chicken, and place it in the pot.
2. Fill your pot three-quarters full with water, and add the herbs and vegetables.
4. Cook on medium-high until bubbling, then reduce heat to low and allow to simmer covered, at least 8 hours, up to 48 hours, to taste.
5. Allow to cool, then pour stock through a strainer and transfer to Mason jars to store in the fridge.
Soup:
1. Sauté the onions and carrots in coconut oil until onions are soft.
2. Add bone broth and bring to a boil.
3. Make the zucchini into noodles. Slice the zucchini into your desired size of strips, either thick or nice and thin (more like actual noodles) with a julienne slicer.
4. Once the carrots are tender, add the zucchini and simmer (covered or uncovered) until tender. The time will vary depending on the size of your zucchini “noodles.”
5. Add the chopped chicken and garlic, bring back to a boil, and then turn heat off. Cover and let sit for 5 to 10 minutes.