Coffee is a tricky subject when it comes to health.
My itself, coffee has a lot of proven health benefits. Here are a few:
-natural appetite suppressant
-protection against type 2 diabetes (yeah)
-decreasing chance of Parkinsons disease, liver disease, liver cancer, and Alzheimer's disease (non-exhaustive list)
-aids in weight loss and fat loss
-natural pre-workout to help increase energy, push harder and burn more fat during exercise.
HOWEVER, you won't get those benefits if you consume it like most of America where you become fluent in coffiese (the language of coffee) and add in a ton of sugar from the assortment of creamers and syrups.
So, how do you flavor your coffee without adding a ton of sugar or inches to your waistline?
Well, you can:
1. Adjust your palate by decreasing the amount of sugar and cream, purchase high quality coffee and learn to drink it black (which I did and drink it black often for pre-workout and for fun)
2. Make your own flavored creamer using different extracts (which I have also done and posted on in the past)
3. Use a high quality creamer only either non-dairy based (coconut or almond) or dairy based (organic, grassfed) which I also do
4. Use protein powder!! More on this below
Yes! You can add a couple of tablespoons of protein powder to your coffee for a high protein, low sugar creamer of sorts.
Because both the protein and coffee help to keep you feeling fuller longer, if you are a person who drinks coffee in lieu of eating first thing in the morning, this can give you a better, more balanced beverage meal of sorts giving you protein, carbs and fats with lower sugar.
The protein powder can also help you if you have issues consuming enough protein for your workout needs, macros or body goals which will also help you crave and consume less carbs and sugars throughout the day.
Lastly and the reason I use this method occasionally; I'm a little hungry, but not able to workout just yet. I like to workout before eating, but today I have to workout a little later, so the protein coffee will knock off the hunger edge until I'm able to workout.
The best method is to add the powder to the coffee to reduce clumps and mix with a knife.
If this still doesn't work, you can also add a couple of TBSP of cold water to the protein powder in a separate bowl to make a paste of sorts, then add that to your coffee. It won't dilute the coffee and you'll still get the protein benefits.
Which methods have you tried to healthify your coffee?
Ya know, today I feel like a priest.
All of these Thanksgiving confessionals and the "Hail Mary" type assignments I'm giving to help folks bounce back and regain control make me feel like I need my own confessional room.
I've even started adding in the quiet tone and "my child" at the end of each sentence. 😂
First and foremost, you need to get rid of the thoughts and hangups of last week. No need to berate yourself, or swear to only drink green juices this week.
Next, follow these 6 steps and you'll be either back to where you were or a little lighter by next week!
1. Increase your water intake.
This will help with digestion, bloating, and flushing out toxins. Add lemon, ginger and or apple cider vinegar to help accelerate the benefits above.
2. Snack on Greek yogurt and berries
The good bacteria in the greek yogurt helps to ease your gut which is probably a little p.o'd at you (and inflamed) from last week's shenanigans. The berries are great antioxidants and are a great low sugar option with a lot of fiber and can increase your metabolism.
If you aren't into yogurt, drink kefir or kombucha for a similar effect.
3. Increase leafy and non-starchy vegetable intake to at least 5 servings (about 3.5 cups)
Veggies take up a lot of space in your stomach for a few calories, so they help to keep you feeling fuller longer. Plus, they are high in fiber, some are great for protein and all are easier to digest. Eat your veggies first to make sure you get them in!
4. Drink green tea
Green tea is one of the few drinks backed by science to help you increase your metabolism and lose weight. Matcha tea is the best, though any loose leaf or in the bag green tea works. Drink 2.5 cups daily to stabilize your blood sugar, reduce cravings and help you with weight loss. You can drink warm or cold, but it's best to drink unsweetened.
If you make the tea hot, be sure not to use boiled water because it destroys all the good properties of the tea.
p.s. Arizona tea (or other supermarkets pre-bottled tea) doesn't count. lol.
5. Step back from the starchy carbs. Limit yourself to 1-2 servings a day.
Just cutting back on the starches a little will give you a drop in water weight in as little as one day!
Starches cause water retention, decreasing your consumption will allow your body to purge your cells of this water quite quickly.
SN: This is why you lose so much initially with low carb and keto diets.
6. Do interval and strength training.
Both of these increase your metabolism by continuing to burn fat after the activity. Work in 2-3 strength days and 2-3 30min intervals days.
If you're looking for a longer term way to get back in control of your health without giving up everything you enjoy, let's chat! I have many online and in person options to choose from with coaching!