How to Make Your Coffee Healthier (Recipe Included!)
It is estimated that 64% of Americans drink a cup of coffee every day!
A study published in 2005 by researchers at the University of Scranton (Pa.) indicated that coffee was the number one source of antioxidants in the American Diet than from any other source.
Our body needs antioxidants! These substances can help prevent or slow damage to cells caused by free radicals. Free radicals are unstable molecules in the body produced by a reaction or response to an environmental stressors.
Of course, I recommend getting your daily dose of antioxidants and nutrients from fruits and vegetables, but the fact is that only 1 in 10 Americans actually get enough fruits and vegetables in their daily diet.
For the purpose of this post, we will focus on coffee and how to make the most of your morning cup of Joe. If you have a cup of coffee everyday, this post may inspire you to up your coffee-game and take baby steps to make it healthier and infuse it with super foods that can not only increase nutritional value but antioxidant capacity as well!
Let's discuss more of the benefits of coffee:
- Full of Antioxidants (as discussed above)
- High in Polyphenols (yes!) - Micronutrients that have antioxidant activity which play a role in preventing and reducing the progression of diabetes, cancer, and neurodegenerative and cardiovascular disease. They also play an important role as a prebiotic, increasing the ratio of beneficial bacteria in your gut.
- Vitamin C - needed for the growth and repair of tissues in all parts of the body.
- Great source of Magnesium. Which is needed for more than 300 biochemical reactions in the body.
- Catechins - type of phenolic compound abundant in coffee which are ascribed to a potent antioxidant activity.
- Flavonoids - which prepare our body to digest food.
- Improved cellular function
- Better memory recall
- Helps with Fat Loss
Quick Note: Not Everyone is Wired for Coffee
The thing is not all of us are wired for coffee! Approximately 15% of us carry genes that slow our metabolism of caffeine. You will pretty much know if this is you as you have a hard time tolerating caffeine. Read more about this gene here. If you already know that coffee doesn't serve you and it's more of a crutch, I highly recommend giving your body some time to get off of it and see how you feel.
If you do well with coffee then let's move on to discuss why it's PARAMOUNT that you source your coffee correctly!
The first step is to make sure you are sourcing it from clean sources.
Not all coffee is created the same. Most of us don’t realize it, but different processing methods introduce radically different amounts of potent toxins into the coffee depending on how much and how long the coffee is allowed to ferment and on how damaged the beans were before roasting.
Mold and pesticides are the two biggest issues plaguing coffee drinkers.
There are two particular brands of organic coffee that are mold and pesticide free, as both brands take third party testing seriously.
The second step is to create your coffee with a higher nutritional value!
I'm a huge fan of upping the nutritional value of everything and this is no different with my coffee! Below are my top tips in upping your daily coffee-game!
Make the most out of your coffee! Below I provide you my top tips to creating a more enjoyable and healthy cup of coffee!
- Always source organic! I prefer the brands listed above as they 3rd part test for pesticides, mold, and other toxins that wreak havoc in your body!
- ALWAYS drink plenty of water before consuming coffee. Upon waking we have been without water for up to 8 hours. The majority of us are already dehydrated and coffee is a diuretic! Drink at least 8 ounces before drinking coffee. To keep dehydration at bay from coffee consumption, for every cup of coffee you consume, drink 1.5 cups of water!
- Make your coffee in NON-PLASTIC containers! Using a French Press or pour-over method (like the Chemex) keeps micro-plastics out of your coffee and body.
- If fasting, only drink it black with fat like coconut oil, MCT, or grass-fed butter.
- Add super foods!!
- Cacao -super high in antioxidants!
- Cinnamon- great for gut health
- Adaptogens!! See below for more insight on these powerful and nutrient-dense super foods!
- Coconut Oil - great for our gut and cellular health
- MCT Oil - derived from Coconut oil, MCT oil promotes weight loss, is an instant source of fuel for our brain, and has powerful fatty acids that keep us healthy!
- Grass-Fed Pastured Raised Collagen - I love Great Lakes
- Grass-Fed Butter - Bullet Proof Coffee was the first company to come out with putting butter in your coffee. Grass-fed butter contains A LOT of nutrients, contrary to the popular myth that butter is unhealthy. It's packed with antioxidants, and anti-inflammatory omega-3 fatty acids (needed for healthy cells!).
- Skip conventional dairy and artificial-flavored creamers! So many store-bought creamers contains TONS of preservatives, additives, gums, and other toxins that don't belong in our body. Opt for organic whole-milk options, organic grass-fed cream, homemade nut-milks, or coconut cream! Check out my blog post on how to make your own nut and seed milks!!
My favorite Weekend Coffee Recipe:
I don't drink coffee every day. I usually opt for green teas during the week and save my coffee concoction for the long leisurely weekends. Also, it's quite a process, but trust me worth EVERY step!
- 1.5 cups brewed Bullet Proof Coffee - I use the Chemex brewing drip system with the stainless steel reusable filter.
- 3/4 cup (frothed or heated by stove top - slowly) homemade nut, seed milk, or coconut cream. I use the milk frother by Nespresso. It's the best gift I've ever been given!
- 1 tbsp. coconut oil or MCT oil
- 1 tsp. cacao powder
- 2 tsp of Immune Adaptogens by OM (see below and optional)
- 1 scoop of Great Lakes Collagen.
- Dash of cinnamon on top
Directions:
- Brew coffee
- In the mean time heat or prepare milk to be frothed. If heating on stove top heat low and slow to maintain milk nutrients and fats
- In your coffee cupl, combine, oil, cacao, adaptogens (optional) collagen, and cinnamon.
- Once coffee is ready pour coffee into your coffee cup. Using a whisk or an immersion blender, mix ingredients well. There should be no chunks just smooth deliciousness.
- Pour prepared mixture into coffee cup.
- Slowly pour heated or frothed milk on top.
- Add cinnamon on top!
- ENJOY! Slowly and mindfully :)
Quick note on Adaptogens:
Adaptogens are hitting the market and nutritional world by storm! They are extremely powerful in assisting the body to deal with stress efficiently and may help decrease stress effects on our bodies.
"Adaptogens are a unique group of herbal ingredients used to improve the health of your adrenal system — the system in charge of managing the body’s hormonal response to stress. They enhance the body's ability to cope with anxiety slowly and gently, without jolts or crashes. They’re called adaptogens because of their unique ability to “adapt” their function according to your body’s specific needs. Though their effects may initially be subtle, they’re real and undeniable." (Read More Here)
Four Sigmatic and OM Mushroom Superfood brands are an excellent option and both provide high quality adaptogens which are easy to add to your coffee and/or smoothies.
If you can even up the nutritional value of your daily cup of coffee, this baby step can create positive effects and fuel to to keep moving yourself towards optimal health!
My programs are chalk full of tips (like these) to make the foods and beverages you consume everyday healthier, safer, and more nutrient-dense!!
My new 14-Day Gut Reset Program is a simple and straightforward program to propel you in the direction you want to go! Check it out!!!
Thanks for stopping by! I hope you found some inspiration here to up your coffee game and start take baby steps towards your version of optimal health!
In love and wellness,
Becky Wells
Nutritional Therapy Practitioner
Clean Living Educator & Advocate
www.thehippiemoms.com
