Fatigue… we all get it from time to time. Stress, work, the kids, keeping up the house, it all adds up. All that running around can leave you exhausted, tired, irritable and cranky. Fortunately, nature has provided us with Ten Superfoods that can help us increase energy, improve immunity, and invoke positive change.
We all know we’re all at where we’re at health-wise for a variety of reasons that go well beyond just food itself and it can take time for changes to be instituted. People use food for mental, emotional reasons and that taking a specific food away can be akin to a huge psychological shock.
Is there a food you are absolutely not willing to give up? Chocolate, sweets, and alcohol are just some of the obvious ones. But by far the most frequent item is…yeah, you guessed it…coffee.
Too much coffee in a diet can stress the adrenal glands, liver, kidneys, and stomach and can cause the excretion of vital vitamins and minerals as the body tries to rid itself of the caffeine. It can contribute to blood sugar irregularities as well.
Healthier Coffee Drinking Tip #1: Choose Organic
Healthier coffee drinking definitely starts here. Conventional coffee is heavily sprayed with pesticides. There are a plethora of organic choices out there. At the very least, do this. Better yet, support companies that promote fair trade practices. You can find these in our cafe.
Healthier Coffee Drinking Tip #2: Get the Sugar Out!
This is probably the most important tip for healthier coffee drinking. We realize this is a tough one for a lot of people.
Try adding just cream (preferably raw if you can get it) in place of sugar. The cream also has a natural sweetness that can help you wean off the refined white stuff.
Lastly, please do NOT use those flavored cream/creamer concoctions! They’re made with hydrogenated vegetable oils, corn syrup and a whole host of other chemicals. Now some of you might be saying, “Cream?! What about low-fat milk? Isn’t that healthier?” No. A famous comedian once said, “Show me the cow who makes skim milk and then I’ll drink it”. Low-fat milk and all manner of low-fat products are not health foods. But that’s another blog topic for another blog day.
Healthier Coffee Drinking Tip #3: Buy Whole Beans and Grind Them at Home
Coffee beans, like anything, will begin to break down and become rancid once the inner contents are exposed to oxygen and moisture. To see this process with the naked eye cut open an apple and see what happens. The white flesh starts turning brown pretty fast. This is due to its exposure to oxygen and moisture, the enemies of freshness.
They’re also the enemies of anti-oxidants, those things you hear about that create stability and health in living systems and ward off disease. After a few days, freshly ground coffee doesn’t taste so fresh anymore. And if you get the sugar out, you can start to taste this pretty easily (which is not good for healthier coffee drinking).
Healthier Coffee Drinking Tip #4: Keep it to ONE Cup Per Day.
For starters, one cup is not a Starbucks twenty plus ounce mega-grande french vanilla frappuccino with whip cream and chocolate syrup. Nor does it resemble a giant caramel coffee coolatta from Dunkin Donuts. It’s eight ounces. Your liver can handle that. More than a few people drink coffee all day long – five, ten, fifteen cups. If you’re one of those, don’t even think about cutting down to one cup right away. Reduce it slowly. If you’re drinking ten cups, get it down to eight in a week. Then get it down to five, and so on and so forth. Other strategies for reducing the caffeine content include a second brewing from the same beans and including half decaf (Swiss mater method only) in each cup.
Healthier Coffee Drinking Tip #5: Drink Coffee After a Meal.
For most people that would be breakfast, and it’s definitely better to wait until you have some food in your system before downing that cup of coffee. Caffeine causes your body to release sugar into your bloodstream which in turn causes the pancreas to release insulin (another good reason to get sugar out!). On an empty stomach, this can cause a sharp drop in blood sugar which can then set up more sugar cravings. Guess what will help spike that sugar besides sugar? Caffeine. Furthermore, the caffeine in coffee can suppress your appetite causing you to go longer without feeling hungry. This sets up further episodes of low blood sugar and further coffee and sugar cravings. Having food in your stomach will help modulate this blood sugar response and keep those cravings at bay.
Healthier Coffee Drinking Tip #6: Enjoy the Heck Out Of It!
Yeah, that’s right. We live in a world where we’re made to feel guilty about food: don’t eat this, don’t eat that, this food will kill you, that food will kill you. Of course, a lot of that is true, but you can take any food, create negative thoughts around it and actually make it unhealthier to consume with those stressful thoughts. After all, stress depletes nutrients from the body, too. So don’t feel guilty about your one-cup-per-day of organic, ground-at-home-with-cream coffee.
Massage is no longer available only through luxury spas and upscale health clubs. Today, massage therapy is offered in businesses, clinics, hospitals and even airports. If you’ve never tried massage, learn about its possible health benefits and what to expect during a massage therapy session.
Benefits of massage
Massage is generally considered part of complementary and alternative medicine. It’s increasingly being offered along with standard treatment for a wide range of medical conditions and situations.
Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain and muscle tension.
While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for:
- Digestive disorders
- Insomnia related to stress
- Myofascial pain syndrome
- Soft tissue strains or injuries
- Sports injuries
- Temporomandibular joint pain
Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often produces feelings of caring, comfort, and connection.
Despite its benefits, massage isn’t meant as a replacement for regular medical care. Let your doctor know you’re trying massage and be sure to follow any standard treatment plans you have.
Blog post from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
Gratitude requires more than a mumbled thank-you or a not-so-well-thought-of present bought from some nondescript store somewhere. Gratitude is a lifestyle. Gratitude is attitude.
Here are 5 of the things we should be thankful for before we end the year.
1. YOU ARE BLESSED WITH LIFE. BE GRATEFUL.
2. YOU ARE BLESSED WITH FAMILY AND FRIENDS. BE GRATEFUL.
3. YOU HAVE FOOD ON THE TABLE. BE GRATEFUL.
4. YOU CAN READ AND WRITE. BE GRATEFUL.
5. YOU ARE LIVING IN PEACE. BE GRATEFUL.
At Restaura, we serve only organic coffee. In fact, our coffee is also fair trade, non-GMO, and made from sustainable farming to give you the healthiest coffee experience possible.
Why do we care so much?
Simple. We care about our customers, and we care about the environment. Not only is organic coffee a healthier way to have your daily cup of Joe, it’s a quick way to enjoy several health benefits.
Here are seven benefits of coffee you may not have known. (Bonus points if you go organic!)
1. Better Overall Mood
Yes, sipping that first cup of coffee in the morning makes you happy naturally, but there’s more to it. If a coffee drinker has 75 mg of coffee (about one cup) every four hours, that is shown to improve their mood over the course of the day. Remember, you don’t want to have so much you get the jitters, but a few cups a day can help give you a brighter outlook on your day. Coffee is also shown to decrease depression. A study by the Archives of Internal Medicine shows that women who drink two to three cups per day are 15% less likely to develop depression, and women who drink four cups per day are 20% less likely to develop it. Long story short: coffee makes you feel good.
2. Best Way to Get Antioxidants
Antioxidants are known to improve your immune system and overall health. Coffee is the biggest dietary source of antioxidants. While foods such as berries contain the highest amount of antioxidants per serving, most people don’t eat enough berries to hit daily antioxidant requirements. However, they do drink high enough coffee in general to hit the recommended antioxidant intake. Coffee should not be your only source of antioxidants. However, it proves to be the quickest way people get antioxidants in their diet according to a study where people drank two to four cups per day.
3. Alleviated Headaches
Most people experience a headache or migraine at one point in their lives. Headaches are caused for many reasons, and people respond differently to treatments. Despite the type of headache you have, there is an easy remedy that works for most people. When used in moderation, caffeine found in coffee can help alleviate the pressure of headaches. A study in Norway found that coffee drinkers who had two to three cups of coffee per day had fewer headaches than those who had less than one cup per day. This is great news if a headache hits you during the workday, and you need a quick fix. Just remember, if you have too much coffee and significantly lower how much you drink over time, you may experience caffeine withdrawal headaches, so try to drink only two to three cups per day if you can.
4. Increased Fiber Intake
Fiber is an important part of a healthy balanced diet. Our body needs fiber for digestion. Fiber recommendations vary from 21 grams to 38 grams per day depending on age and gender. More often than not, we do not get enough of it. Fortunately, coffee comes from beans and has soluble dietary fiber. According to WebMD, instant coffee has about 1.8 grams of soluble dietary fiber per cup, espresso coffee has about 1.5 grams per cup, and filtered coffee has 1.1 grams per cup. This is an easy way to add additional fiber to your diet without even realizing it. While it’s not a lot, it adds up over time in combination with the other fiber-rich foods and drinks in your diet.
5. Reduced Risk of Certain Diseases
Coffee is known to reduce your risk of certain diseases. For instance, some studies show that coffee drinkers have a 23-50% lower risk of developing type 2 diabetes, a reduced risk of developing liver and colorectal cancer, and a 32% lower chance of developing Alzheimer’s or Parkinson’s disease. It is also known to help protect your liver against cirrhosis too (especially for alcohol drinkers!). If you drink coffee regularly, you may find it’s a good investment in your health.
6. Improved Cognitive Function
Cognitive function is defined as cerebral activities that “encompass reasoning, memory, attention, and language and lead directly to the attainment of information and, thus, knowledge.” The caffeine in coffee is shown to aid in cognitive function and mental performance as it stimulates the central nervous system. A regular intake of caffeine can increase alertness, focus, and concentration, especially during tedious tasks. Since it keeps you more alert, drinking caffeine can be a safer way to drive at night when you’re tired and it’s hard to see clearly.
7. Higher Metabolism
It’s said that caffeine improves your metabolism by stimulating your nervous system because it causes body fat to burn by taking fatty acids out of fat cells. Thus, the caffeine in coffee helps boost your metabolism. Coffee is also known to boost energy levels during exercise and improve endurance, which is shown to burn more calories. After working out, you can enjoy coffee as a post-workout drink since it is full of nutrition-boosting B vitamins such as niacin, pantothenic acid and riboflavin. We suggest that you stick with black coffee if you’re trying to cut calories.
We hope this helps uncover some of the many reasons the world is crazy about coffee, taste aside! There’s no feeling like a good cup of coffee in the morning to take on your day. Tell us, what’s your favorite coffee drink?
Blog post from http://www.theblackcup.com/blog/2017/7/24/seven-surprising-health-benefits-of-organic-coffee
Some of these daily wellness steps you may already do, some may be new to you. Either way, this is a really good jump start to living your life with more holistic intentions.
And all of the steps are low maintenance with a high holistic yield for your body!
- Start your day with a glass of lemon water! Lemon is full of vitamin C & helps boost your immune system. Adding lemon to your water also helps balance your pH by alkalizing your body. Fresh lemon speeds up digestion and can help to relieve constipation.
- Don’t ever skip breakfast. Breakfast is the most important meal of the day as it sets the stage for the rest of the day. If you skip out on breakfast your body goes into starvation mode and you will find yourself craving carbs and sweets the rest of the day. Start your day with a protein smoothie, eggs & greens or a bowl of oatmeal topped with fresh fruit and nuts.
- Move your body every single day! Exercise staves off weight gain increase energy and lower depression. It also helps to reduce anxiety. Exercising increases blood flow and provides the body and blood with more oxygen leaving you feeling happy and vibrant. Walk, bike, run, dance, anything that gets your feet moving and your heart pumping is crucial to your well-being.
- Alkalize your body. Things like coffee, sugar, soda, and alcohol can be acidifying to the body. Drink a fresh green juice or green smoothie regularly to alkalize your system. Leafy greens are highly alkaline and help bring the body back to a pH balanced state. This is extremely helpful when the body is overly acidic from too much sugar or partying a little too hard. Matcha green tea is a fantastic alternative to coffee. It is high in antioxidants, contains cancer-fighting catechins, boosts energy levels and contains high amounts of l-theanine which enhances your mood by increasing serotonin levels.
- Relax & unwind. Take a detoxifying Epsom salt bath with 10 drops of pure lavender essential oil to relax the body, relieve muscle tension and reduce stress. Lavender oil triggers brain reactions that promote relaxation.
- Sleep! Aim for 7-8 hours of sleep per night. Try your best to get to bed before midnight. That way, your body will go through a full rem sleep cycle and you will wake to feel rested and renewed!
Blog article from https://healinglifestyles.com/6-steps-to-daily-wellness/