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Let’s talk coffee.

“You’re not going to take away my coffee are you?” is one of the most common nutrition questions I get because people LOVE their coffee. My answer is usually, “It’s not necessarily the coffee, but what we do to the coffee.”

”I never drank coffee until I was in my 40’s but now I love it too (acquired taste I guess) However, I have become a bit of a coffee snob because I use organic coffee beans, grind them fresh, French press them with filtered water and add a splash of coconut milk and a drop of stevia. When sourced and prepared this way, coffee can be a nutritious part of your diet (see note below). However, many people are drinking coffee in a way that it can be harmful instead of nutritious.

Let’s start with the bad news and finish off with the good.

Coffee beans are often sprayed heavily with toxic pesticides.

Coffee is often prepared with unfiltered water that can be full of contaminants.

Coffee is often run through things like Keurig machines which use plastic containers that are loaded with toxic, endocrine disrupting BPA.

Coffee is often brewed in or through plastic containers and machinery.

Coffee is addictive and can cause unhealthy dependency.

And what about what we put in the coffee?

Conventional dairy – this comes from cows that are raised in cramped quarters, sometimes not ever able to walk, constantly injected with hormones and antibiotics, and then put under high heat to pasteurize it. Dairy cows are often the sickest of the sick.

Creamers – these are typically full of sugar or artificial sweeteners, damaged fats and toxic chemicals. It is imperative to read your labels when it comes to creamers.

Sugar – to make coffee taste less bitter and sweet enough, many people add in additional sugar. A typical coffee shop drink will have more sugar than a soda. The custom, flavored coffee drinks often have even more.

Artificial sweeteners – these are even more dangerous than the sugar. They are man-made and chemically processed and your body has no idea what to do with them. They are completely unnatural!

Now some good news and solutions…What are the benefits of coffee?

The caffeine content can indeed give you extra energy and increase your metabolic rate.

Coffee contains very high levels of antioxidants.

Coffee contains riboflavin, Vitamin B5, manganese, potassium, magnesium ad Vitamin B3.

Coffee (when used in an enema has tremendous detoxification benefits by reducing the toxic load on the liver.

Coffee tastes great

What to do…

Source sustainably grown, organic coffee

Grind it fresh to get the most flavor and most nutrition

Use filtered water for brewing

Avoid plastic containers and brewing machines

Use grass-fed whole milk or half and half or use milk alternatives like coconut milk or almond milk (be sure to check ingredients for added sugars and chemicals)

Use plant based sweeteners like stevia or monk fruit in moderation

Keep your intake in check (see note below)

NOTE: Don’t become a slave to anything

“Everything is lawful for me,”* but not everything is beneficial. “Everything is lawful for me,” but I will not let myself be dominated by anything. Corinthians 6:12

If you find yourself saying things like, “I have to have my coffee.” “I can’t function without my coffee.” Or if you find yourself drinking more than a cup or two a day, you may need to keep yourself in check. Any time you become dependent on or addicted to something, it indicates a problem.

If you need coffee to “wake up”, it is likely your adrenals are burnt out. This type of dependency perpetuates a viscous cycle and you become a slave to that habit.

I will typically have a cup of coffee every morning but will periodically “check” myself by avoiding it. Last week, I ha 0 cups of coffee all week and I felt fine and not deprived. This week, I am doing every other day. The liberating this is the realization that I don’t NEED it but I can have it if I want. That is part of a health nutrition plan – having a reasonable relationship with food.

Be blessed and enjoy your next cup of coffee, the right way

This is a delicate, French tasting soup that is quick and easy and a great way to use up extra lettuce.

1/4 teaspoon pepper

2 tablespoons grass fed butter

1 cup onion, chopped

1 teaspoon garlic, chopped

1 tablespoon chopped parsley leaves, plus more for garnishing

2 teaspoons chopped fresh tarragon leaves or 1/2 teaspoon dried tarragon

2 heads Boston lettuce, leaves torn

3 cups free range chicken stock

1/2 cup grass fed heavy cream or coconut milk

1/2 teaspoon sea salt

Heat butter over medium-low heat in a large saucepan. When hot add the onions and garlic and cook until the onion is translucent, about 4 minutes. Add the herbs and lettuce and stir until the lettuce is completely wilted, about 3 minutes. Add the chicken stock and simmer, uncovered, for 20 minutes. Use a hand blender to blend or carefully blend in a blender (do small batches because it it hot). Stir in the heavy cream or coconut milk and the salt and pepper and simmer for another 5 minutes, or until heated through. Add more salt and pepper if desired, and garnish with fresh herbs. Eat immediately.

This is a gourmet style burger that is sure to impress.

1 1/2 tablespoons Avocado Oil

1 organic red bell pepper, diced and divided

1/2 cup red onion, diced and divided

4 cups organic baby spinach

1/2 cup almond flour

1 pound organic ground chicken or ground turkey

1/2 cup black olives, chopped and divided

1/2 cup feta cheese, crumbled and divided

1 cucumber, diced

sea salt and black pepper to taste

4 cups mixed greens

Directions:

Heat avocado oil in a large skillet over medium heat. Add half of the red pepper and half of the red onion to the skillet. Saute for about 5 minutes or until onion is translucent. Add spinach and stir until just wilted. Remove from heat and allow to cool.

All almond flour, ground meat, half of the black olives and half of the feta cheese to the bowl. Add in the cooled vegetables and mix. (do not overmix).

Form the mixture in to patties and cook on a preheated grill, griddle, or non-toxic skillet (cast iron works well). Cook for about 7-8 minutes per side until cooked through.

Make your salsa by combining the remaining red bell pepper, onion, black olives, feta cheese and cucumber. Drizzle with s splash of extra virgin olive oil and season with sea salt and pepper to taste. Set aside.

Plate the burger on a bed of the greens and top with the chopped greek salsa.

Here’s a quick tutorial on making some great protein snacks or breakfast ideas. You can make these ahead and freeze them as well.

1 organic zucchini, chopped

6 organic eggs

1/4 cup filtered water

1/4 tsp sea salt

dash black pepper

1/2 cup goat cheese

Preheat the oven to 350 degrees. Line your muffin tin with parchment or silicone liners. Chop the zucchini. In a mixing bowl, whisk together the eggs, water, salt, and pepper. Put 14 cup of the egg mixture in each muffin liner.

Bake for 20-30 minutes. Let cool slightly before eating.

These can also be made ahead and frozen for a quick snack or breakfast later on.