Category: Health & Wellness

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What is Cold Brew Coffee?

 

Social media has been a fantastic outlet for the millions of people who want to share photos of their dog, their vacations, their dinner, and of course, THEIR COFFEE. It’s a fact that every time you go on instagram, you are likely to see an artsy pic of somebody’s oat milk cappuccino or cuppa cold brew. Cold brew coffee has been pretty popular over the last few years and it is not dying out anytime soon. But what exactly is it and why is it so amazing? 

 

What makes it so great?

Cold brew is different from drip coffee, it is a form of coffee that is brewed cold and is kept cold for serving. Warning, it takes a longggg time to brew, so don’t try and make it monday morning before work, it will be very disappointing. It is brewed for 12-15 hours, yes HOURS. Although this sounds like a hassle, it actually has a purpose. This method makes the coffee sweeter, more full bodied, and less acidic. So, you can make a batch on the weekend, and then have coffee ready every single morning, without the wait, saving time to sing in the shower. C’mon don’t deny it, I know you’re belting out “Hello” by Adele into your shampoo bottle. 

Apart from being delicious and very aesthetically pleasing, what are some benefits of giving cold brew a try?

 

    1. Cold brew contains just the amount of caffeine you need. Yep that’s right, it can have more or less caffeine than regular coffee depending on how you like it. While making the concentrate, you can brew it for different amounts of time depending on how strong you want it. Go crazy, amp up the caffeine till you’re running circles around yourself if you so desire. This is helpful to know, especially for those long busy days. Due to the long steeping time, the coffee to water ratio is about 1:60 compared to normal drip coffee at 1:20. You are making a cold brew concentrate, so you can dilute it as much as you want to fit your needs (or how many emails are stacked in your inbox on Monday). 
    2. Better for sensitive stomachs. For all you IBS sufferers who have a love hate relationship with coffee, this should be wonderful news. Studies have found that cold brew is slightly less acidic than regular hot coffee, making it easier on the stomach. Also cold brew contains crude polysaccharides, which are carbohydrates that boost the immunity of your digestive system. This can decrease gut irritation, and high acidity in the stomach. 
    3. May lower risk of heart disease. Certain compounds in cold brew may reduce risk of heart disease, for example chlorogenic acids and diterpenes in the coffee act as antioxidants and anti-inflammatory agents. In addition, caffeine, phenolic compounds, magnesium, trigonelline, quinides, and lignans are all compounds in cold brew that increase insulin sensitivity and stabilize blood sugar and lower blood pressure. Whew, that’s a lot of big words, but in a nutshell, it can help your heart work properly!
    4. Environmentally friendly. When you brew your own coffee, and store it for the week, you are using less items that require throwing away. Think about it, if you’re making coffee everyday, that’s 7+ coffee filters or ‘pods’ going into the landfill, not to mention the disposable coffee cups and money you’re using if you buy coffee out each day. If you brew it all in one jug, with one filter on sunday, you save 6 days worth of waste. It may not seem like a big deal but every little bit of help counts when it comes to saving our planet.

 

HOW TO MAKE IT:

 

  1. First, purchase your choice of roasted coffee beans locally or online and coarsely grind them. (depending on whether you’re going to drink it with milk, you can choose dark to light roast. Light roasts are better without milk) 
  2. Add 8 ounces (226 grams) of grounds to a large jar and stir in 2 cups (480 ml) of water.
  3. Cover the jar and let the coffee steep in the refrigerator for 12–24 hours.
  4. Place cheesecloth into a fine mesh strainer and pour the steeped coffee through it into another jar.
  5. Discard the solids that collect on the cheesecloth or save them to use as plant food or shower scrubs etc. The liquid that remains is your cold brew coffee concentrate!
  6. You’re ready to go! Pour your coffee into a cup and add milk and sugar if desired!

* tip: add cinnamon or nutmeg to spice your drink up!

 

 

 

https://www.healthline.com/nutrition/coffee-and-blood-pressure

https://www.healthline.com/nutrition/improve-insulin-sensitivity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6003581/

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Can Eating Certain Foods Lower Anxiety?

Are you stressed?

Anxiety is becoming more and more prevalent in the world today. Unfortunately with every generation, percentages rise. According to the World Health Organization, 1 in 3 globally suffers from anxiety, and many of those people are children and young adults. What is Anxiety and how can we deal with it?

 

What is anxiety?

Although it’s common, many people don’t know what anxiety entails, and because of this, many go undiagnosed and misunderstood. There are many types of anxiety but it can be categorized into a couple different main types. The common denominator of all of these disorders however, is a lurking feeling of worry or fear that is not easily controlled dismissed. It can cause headaches, trouble concentrating, sleeplessness, fatigue, mood swings, among many other things. There are different ways to treat anxiety and it is possible to deal with it without using medication by controlling your lifestyle. Some effective ways to limit anxiousness involve: regular exercise, sleep, and a nutritious diet. You can expel bad toxins and nervous energy by working out regularly and making sure what goes into your body is good for you. Your gut health has a huge impact on how the rest of your body functions and so by eating certain types of foods you can actually reduce the severity of your anxiety*.

 

*We are not doctors, seek a medical professional if your anxiety is extremely severe and preventing you from functioning in daily life, or causing suicidal thoughts/actions.

Some main types of anxiety include*:

General Anxiety Disorder

Separation Anxiety Disorder

Social Anxiety

Panic Disorder

Phobias

Agoraphobia

Can Foods Lower Anxiety?

The answer is yes! Although food cannot miraculously cure all anxiety and panic disorders, there are types of foods that can help lower levels of anxiety and increase “happy hormones.”

Some foods you can incorporate into your daily life include:

 

  1. Salmon: Salmon contains amino acids and nutrients that aid your brain health including vitamin D and omega 3 fatty acids. Studies have also demonstrated that those acids can regulate dopamine and serotonin levels, resulting in a calming effect. In addition salmon’s nutrients can reduce inflammation, and help your brain deal with stress triggers and prevent the development of brain disorders such as anxiety.
  2. Chamomile: Chamomile is a well known plant that is mainly used in tea as a calming, soothing drink. It’s high levels of antioxidants help control inflammation levels. The main antioxidant found in chamomile is called Pigenin, which is found to bind to specific receptors in your brain. They help calm and relax you, which results in reducing anxiety levels and making you sleepy. *
  3. Turmeric: Turmeric is known for having many health benefits and most of them are a result of a compound in the root called Curcumin. This compound plays a huge role in decreasing inflammation in the body, which is believed to be a big factor in anxiety. It also helps increase blood antioxidant levels, which helps with circulation and oxygen levels in the body.
  4. Dark Chocolate: This one is my favorite, for obvious reasons, it’s a good reason to eat chocolate! What makes dark chocolate different is that it contains flavonols, or types of antioxidants that help brain functionality. They increase blood flow to the brain and help the mind adapt to stressful situations, resulting in less anxiety. Also studies have shown eating dark chocolate boosts levels of serotonin (one of the happy hormones).
  5. Yogurt: Yogurt is a gut improving food. Yogurt contains probiotics that help your healthy gut bacteria grow and flourish, leading to healthy operating brains and response to stress. In new studies, scientists have discovered that certain components of yogurt can cause our body to inhibit certain neurotoxins that cause damage to brain tissue. But not all yogurt contains probiotics, so make sure to check that your yogurt has “live cultures” in the ingredients.
  6. Plant Based foods: Anything plant based is going to be good for you, since you’re eating food with fewer chemicals and less processed or modified. Plants have essential vitamins that our bodies thrive on and help repair cells and tissues. You can’t go wrong with eating what the earth gives us!

 

The bottom line is: even though foods will not completely eradicate anxiety, you can take steps to limit the amount you feel! Don’t worry, you’re not alone!

 

Snacks that lower anxiety!



*to learn more about each of these disorders check out:

https://www.anxiety.org/what-is-anxiety

https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety#section6

https://nutritionfacts.org/topics/anxiety/

https://www.healthline.com/nutrition/teas-that-help-you-sleep#section1

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Adaptogens: What are they?

What’s an adaptogen?

If you’re like me, this word probably evokes the thought of special chemical compounds given to lab subjects, resulting in some type of super power of sorts. I mean with a name like that, it’s bound to have something to do with superpowers. Surprise: In a sense it actually does! Natural superpowers that is. Adaptogens are a type of plant or substance that have healing qualities, they can help with balancing, building up and refreshing the body. One of their main qualities is helping the body deal with stress, but there are innumerable other effects of these substances that will make you feel like a superhero. There are many adaptogens available, but here’s a few examples so you can find one that’s right for you!

 

What do they do?

 

  1.  Maca:

    The appearance of the Maca root looks similar to a turnip or radish, growing in a few different colors such as red, tan and black. This power root is known for its vast amount of healing properties. People who consume maca experience Increased energy and stamina, and athletes have commented on it aiding with higher endurance levels. It combats chronic fatigue, and gives you lasting energy instead of caffeine spurts. Another plus is that maca helps with hormone balance, it balances and regulates hormones so that your body can work normally, as a result it reduces depression, anxiety and stress, promotes mental clarity and focus. Maca is also fantastic to take as you get older because it causes enhanced memory, as well as improving circulation throughout the body. AND it even increases hair growth! Many more benefits have been found as well, check them out!
  2.  Asian Ginseng:

    Known sometimes by its botanical name Panax, which actually means ‘all heal’, has been used for hundreds of years as a healing product for all kinds of things. Its most common attributes include reducing stress and anxiety. It has the power to relax the nervous system, however it energizes it as well. This results in a caffeine like feeling, without the anxiety and increased heart rate and random twitches you get from drinking coffee. It helps your body process the stress and anxiety, but doesn’t make you feel tired or fuzzy, instead it gives your energy and vigor. People also report on it’s anti-aging abilities. Hundreds of stories are found online about someone’s grandmother who never ran out of energy and was strong to her dying day, all because she took a ginseng pill every morning. Although unfortunately it doesn’t claim to cause immortality, it does help the body stay healthy and working properly as you age such as lowering blood sugar and cholesterol and improving your memory.
  3.  Holy Basil: 

    This plant, also known as tulsi, is a well known medicinal herb in India. Holy Basil is used to treat all types of things ranging from anxiety, to snake bites. It has been used to treat many illnesses including infections, skin diseases, colds, flus, high fevers, and even snake bites and scorpion stings. It works to lower pressure throughout the body, easing aches and fevers, and possibly reduce pain response. Another of its benefits, is that it helps the body cope with stress. It lowers anxiety levels and calms the body down. This prevents stress induced canker sores or stomach ulcers. As it lowers stress levels it lowers blood pressure, but doesn’t make you feel sluggish, instead it enhances cognitive functions and reaction rates.
  4.  Rhodiola Rosea: 

    Similar to the other adaptogens, Rhodiola also works to reduce fatigue and exhaustion due to a stress “burn out”. It is known in Russia as a remedy for fatigue, poor attention span and even helping with memory loss, and has even been used to give to workers to make them more productive. In most people, it has proved to be very effective in reducing fatigue and feelings of stress and being overwhelmed. It even helps athletes performance while exercising, increasing endurance and energy. Rhodiola promotes vitality and vigor, rather than random energy spikes. In addition, it functions as an antioxidant as well, helping the body guard itself against illness and disease.

 

There are so many other adaptogens available, some other well known ones include: Ashwagandha, Astragalus Root, Licorice Root, and more!

 

Want to try some out? Check out our MACA adaptogen products:

 

 

Sources:

https://draxe.com/adaptogenic-herbs-adaptogens/

https://www.herbwisdom.com/herb-ginseng-asian.html

https://draxe.com/ginseng-benefits/

https://experiencelife.com/article/ancient-healers-adaptogens/

https://www.drweil.com/vitamins-supplements-herbs/supplements-remedies/rhodiola-for-what-ails-you/

 

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Amazing Health Benefits of Pumpkin Seeds

You might have missed it, but October 3rd was National Pumpkin Seed Day! But no need to worry, you can still celebrate!

Pumpkin seeds often get overlooked, they are in a lot of trail mixes, but do they really do anything for you? Surprisingly, they have many health benefits that most people don’t know about!

Here are just a few health benefits that will make you want to celebrate national pumpkin seeds day everyday!

 

  1. Zinc- Immune Support

Pumpkin seeds are actually full of Zinc! But what in the world does zinc do for you? Well, zinc helps your body build up it’s immune system, promotes cell growth, sleep, improves mood, and even sense of taste and smell?! Improves skin and eye health. Often people are easily zinc deficient due to depleted soils, diets, and low levels of zinc in foods. Zinc deficiency can cause fatigue, depression, skin problems, and a weakened immune system. Basically zinc does pretty much everything, so Eat. Your. Pumpkin. Seeds!

  1. Plant Based Omega 3 fats

Pumpkin seeds and other raw nuts are huge sources of plant based Omega 3s or Alpha-linolenic acid, that our bodies convert into usable fats and oils. Omega-3s do wonders for skin, eye, and hair health, as well as improving brain function, reducing depression, and lower risk for heart disease.  

  1. Anti-diabetic benefits

Studies have shown that pumpkin seeds may improve insulin regulation and prevent diabetic symptoms. Because of their levels of Zinc, Omegas and other valuable attributes, it can regulate blood sugar and help repair insulin levels. Pumpkin seeds are also rich in magnesium which is shown to increase insulin levels and prevent type 2 diabetes.

  1. Heart and Liver health

Another of pumpkin seeds healthy attributes is their levels of good fats, and fibers. Fiber and healthy fat are extremely good for your heart and liver, fiber cleans out your gut and allows arteries to flow freely, by absorbing cholesterol in your intestines by binding itself to other products in your digestive tract to encourage expulsion of all of it. Good fats play a huge role in reducing cholesterol and balancing blood sugar levels, they’re anti-inflammatory, and can reduce the risk of cardiovascular disease. Pumpkin seeds mixed with flax seeds have proven to increase fats and fiber levels for optimum effect.

  1. Restful Sleep

Guess what? Pumpkin seeds also help you sleep better! Who doesn’t want that? Pumpkin seeds have an amazing amino acid called tryptophan that our bodies turn into serotonin, which is then converted to melatonin, AKA the sleep hormone. This hormone makes your body relax and promotes better sleep throughout the night and make you wake up feeling rested and energized. Eating just a few pumpkin seeds a few hours before bed can provide enough tryptophan to make you sleep soundly.

 

Favorite Pumpkin Seed Snacks!

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Tips for Keeping your New Year’s Resolution to Get Healthy

A girl sits overlooking the ocean snacking on organic trail mix
Eat healthy to get healthy this new year.

 

There is that little spark for something better that always shows itself at the beginning of

the new year. A drive to improve your diet and get healthy often is a goal that, frankly, 

makes complete sense. So, where do you start?

 

1. Switch to organic. 

This decision is good for you AND good for the environment.  In 2-3 weeks after you switch to organic foods you’ll find the following:

  • The residual pesticide level inside your body will be reduced substantially
  • Your digestion improves as fewer highly processed ingredients pass through your body.
  • Your immune system will get stronger.

2. Choose smaller portions and eat more frequently throughout the day. 

Try an experiment – eat a handful of organic almonds mid-morning instead of a pastry, doughnut, or even a granola bar.  Chew the almonds thoroughly and take your time eating the whole handful.  Notice how ‘full’ you become and the natural energy that is released will keep you focused and on task.  When a meal time comes around, think about how much food would make you full and then eat a third less.  Take your time to eat and notice how your body responds.

3. Shop smart

You’d be surprised how true the old adage “out of sight, out of mind” can ring. If you can change your habits at the supermarket, you will be able to keep only healthy snacks around your house, which will make getting healthy, and staying healthy, that much easier. That way, when that midnight snack craving hits you, you can satisfy your sweet tooth with some dried fruit instead of ice cream.

These simple changes will allow you to keep your resolution, improve your health, and give you more energy to augment these dietary changes with other healthful changes like exercise.

Let’s grow healthy together.  #FuelYourLife