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Lifestyle

The Harms of Consuming Energy Drinks

6/16/2024

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Energy drinks have become a popular beverage choice among various age groups, promising quick boosts in energy, alertness, and physical performance. However, scientific literature increasingly highlights a range of adverse health effects associated with their consumption. 

Role of active ingredients within Energy drinks 

One of the primary ingredients in energy drinks is caffeine. Known for its ability to increase alertness and reduce fatigue, caffeine is a central nervous system stimulant that affects the body in several ways. One critical action of caffeine is its ability to block adenosine receptors. Adenosine is a neurotransmitter that typically promotes relaxation and sleep by dilating blood vessels. By blocking these receptors, caffeine prevents blood vessels from relaxing, which can lead to increased blood pressure.
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Additionally, the blockage of adenosine receptors leads to an accumulation of adenosine in the blood. This rise in adenosine levels activates the sympathetic nervous system, which is responsible for the body's fight-or-flight response. Consequently, there is an increase in the production of stress hormones such as adrenaline and cortisol. These changes can lead to heightened anxiety, nervousness, and even palpitations.

Guarana is another common ingredient found in energy drinks. This plant, native to the Amazon basin, contains seeds that are exceptionally rich in caffeine, often surpassing the caffeine content found in coffee beans. The inclusion of guarana in energy drinks amplifies their overall stimulatory effects, making the beverages even more potent.
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The high caffeine content in guarana adds to the risk of overconsumption of caffeine when individuals drink energy beverages, especially if they also consume other caffeinated products like coffee or tea throughout the day. This excessive intake can exacerbate the negative side effects of caffeine, including jitteriness, insomnia, and heart palpitations.

B vitamins are essential nutrients that play a crucial role in various bodily functions, including energy production and brain function. Energy drinks often contain high levels of B vitamins, such as B6 and B12, to promote energy and metabolic function. While B vitamins are vital for health, their effects can become problematic when consumed in large quantities alongside caffeine.
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In large doses, B vitamins can support the stimulatory effects of caffeine and guarana, potentially leading to overstimulation. This can result in adverse effects such as increased heart rate, anxiety, and restlessness. Moreover, some people may experience side effects like gastrointestinal disturbances or allergic reactions due to high doses of B vitamins.

Taurine is a common additive in energy drinks, contributing to their stimulating effects. It can interact with caffeine to induce intracellular calcium release. This process can disrupt the normal calcium balance within cells, particularly in the heart and muscles. According to a study published in Reviews in Cardiovascular Medicine, "short term exposure to taurine increases intracellular levels of calcium in vascular smooth muscle cells and the heart, leading to a positive inotropic effect."
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Positive inotropic agents, including caffeine, increase the amount of calcium available in heart cells, enhancing the heart's ability to contract more forcefully. While this can be beneficial in certain medical situations, excessive stimulation from such agents poses potential risks. Despite these concerns, taurine itself has numerous health benefits when consumed appropriately.

a deeper dive into taurine

Taurine, a unique amino acid, plays several critical roles in the body. Unlike many other amino acids, taurine is not used to build proteins. Instead, it supports nerve growth, produces bile salts, aids in digestion, and helps maintain proper hydration.

​Taurine is classified as a "conditionally essential" or semi-essential amino acid. This means that while the body can naturally produce taurine, supplementation might be necessary under certain conditions. For example, infants and individuals with specific medical conditions might need additional taurine.

​Taurine acts as an antioxidant and anti-inflammatory agent, which may help combat sarcopenia, an age-related condition characterized by the loss of muscle mass and function. Taurine is also the most abundant source of sulfur in the body and is required for a wide range of physiological processes, including immune function, nervous system health, metabolism, and digestion.

Recent research, published in the June 2023 issue of the journal Science, highlights taurine's role in promoting longevity and healthy aging. This underscores the importance of obtaining taurine from natural sources rather than relying on synthetic forms found in energy drinks.

Taurine is abundant in animal foods such as seafood, red meat, poultry, and dairy products. Vegans, however, may need to consider high-quality taurine supplements since they do not consume these foods. While the body can synthesize some taurine, the amount produced may not be sufficient, especially as one ages and the body's ability to synthesize taurine diminishes.

Taurine is a vital nutrient with numerous health benefits, particularly when consumed through whole foods or high-quality supplements. While energy drinks often contain taurine, they are not a safe or reliable source of this or other essential nutrients. For those looking to boost their taurine intake, focusing on natural dietary sources or appropriate supplementation is key to reaping its health benefits without the risks associated with energy drinks.

Known adverse health effects

  • ​Hypertension
    Energy drinks are known to have hypertensive effects due to their high caffeine content. Researchers have observed energy drink consumption significantly increases systolic and diastolic blood pressure among young, healthy adults. Regular consumption can lead to sustained hypertension, increasing the risk of cardiovascular diseases.
  • Cardiac Arrhythmias and Cardiovascular Diseases
    Energy drinks can cause cardiac arrhythmias and other cardiovascular issues, including significantly disrupted vascular endothelial function. Reported cases of atrial fibrillation and other arrhythmias following energy drink consumption, attributing these to the combination of caffeine and other stimulants. 
  • Sleep Disorders
    Caffeine and other stimulants in energy drinks can disrupt sleep patterns, leading to sleep disorders. Researchers have observed that adolescents consuming energy drinks frequently experienced poor sleep quality and insomnia.
  • Fatigue and Stress
    Paradoxically, while energy drinks are marketed to reduce fatigue, their excessive consumption can lead to rebound fatigue and heightened stress levels. Energy drink use has been demonstrated to result in immediate improvements in cognitive and physical performance. However, it is not clear whether energy drink consumption is tied to mental, emotional, or physical problems. For example, energy drink consumption has been associated with overall daytime sleepiness and less sleep at night. Moreover, findings indicate a link between high energy drink use and stress-related sleep problems suggesting a need to examine the relationship between energy drinks and a range of mental health problems and fatigue. Interestingly, energy drink use was associated with fatigue. This relationship suggests that energy drink use may potentially exacerbate, rather than alleviate, fatigue. It is hypothesized that the temporary energy boost is often followed by a crash, leading to increased stress and fatigue.
  • Brain Inflammation and Oxidative Stress
    Energy drinks can induce oxidative stress and brain inflammation, ultimately disrupting the blood brain barrier (BBB). The exact mechanisms by which these effects are caused are not entirely known, but researchers hypothesize the additives and artificial sweeteners including sucralose and acesulfame potassium are pro-inflammatory. Additionally, the blood pressure changes observed have been demonstrated to cause BBB dysfunction.
  • Memory Disorders and Mental Health Disorders
    Chronic consumption of energy drinks can impair cognitive functions and contribute to memory disorders. Researchers have observed that high caffeine intake from energy drinks could negatively affect cognitive development, attention and memory retention, likely due to oxidative stress and inflammation.
  • Aggression, Depression, and Anxiety
    Researchers have linked energy drink consumption to increased levels of aggression, depression, and anxiety in adolescents. The stimulants can exacerbate stress and anxiety disorders, negatively impacting mental health.
  • Liver, Kidney, and Pancreas Damage
    Energy drinks have been mentioned to have negative impact on different body organs including hepatotoxicity, derangement of secretory glands, nephrotoxicity, hematopoietic disorders. Energy drinks have toxic effects to the liver and pancreas. Researchers have documented hepatitis linked to the excessive consumption of energy drinks, attributing the damage to their high caffeine content.
  • Eye and Enamel Damage, and Gastritis
    The acidic nature of energy drinks can cause dental enamel defects. Damage to the eye, resulting in acute macular degeneration, is likely due to the caffeine content. The phenomenon of gastritis may be due to additives, versus the caffeine. 
  • Obesity
    ​The high sugar content in many energy drinks contributes to obesity. Researchers have linked the consumption of sugary beverages, including energy drinks, to an increased risk of obesity and related metabolic disorders, including type 2 diabetes mellitus.

Pharmacologic Actions of Energy Drinks

  • Hypertensive: The caffeine and other stimulants in energy drinks can cause a significant increase in blood pressure, contributing to hypertension.
  • Cardiotoxic: The combination of caffeine, taurine, and other stimulants can lead to cardiotoxic effects, including arrhythmias and increased risk of cardiovascular diseases.
  • Neurotoxic: High levels of caffeine and other neurostimulants can lead to neurotoxic effects, including anxiety, depression, and cognitive impairment.
  • Hepatotoxic: Ingredients like niacin in high doses can cause liver damage and inflammation.
  • Renotoxic: Excessive consumption of energy drinks can impact kidney function, leading to potential renal toxicity.

Increase in sudden cardiac arrest

Energy drinks have come under intense scrutiny after research linked their consumption to sudden cardiac arrest. The blend of stimulating ingredients in energy drinks could significantly jeopardize heart health, especially in individuals with specific genetic heart conditions. Researchers from the Mayo Clinic have suggested that energy drinks might be "arrhythmogenic foods," which could heighten the risk of sudden cardiac arrest.
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Sudden cardiac arrest happens when there is an abrupt failure in the heart's electrical system, causing it to stop beating. This can result in arrhythmia, or an irregular heartbeat, such as ventricular fibrillation—the leading cause of cardiac arrest. Ventricular fibrillation is characterized by a heartbeat so rapid that the heart quivers instead of pumping blood effectively.

Researchers suggested that the highly stimulating and unregulated ingredients in these beverages might alter heart rate, blood pressure, cardiac contractility, and cardiac repolarization, potentially leading to arrhythmias.

Energy drinks usually contain a high amount of caffeine—ranging from 80 milligrams (mg) to 300 mg in a 16-ounce serving—along with other stimulant ingredients. Caffeine itself has been associated with sudden cardiac death in previous studies. Recently, Panera Bread removed caffeinated lemonade from its menu after lawsuits alleged the product caused two deaths from cardiac arrest.

While the relative risk of sudden death after consuming an energy drink is small, the absolute risk for patients with a known genetic heart condition is concerning. For these individuals, the risks and benefits of consuming energy drinks should be carefully considered. The researchers concluded that there should be an early warning about the potential risks of these drinks for people with genetic heart diseases.

How to boost energy naturally

If your energy is lagging and you're struggling with brain fog, energy drinks are not the answer. While they may provide a temporary boost, they come with significant health risks. Instead, optimizing your mitochondrial function is one of the most effective and sustainable strategies to increase your cellular energy. ​
Learn more about mitochondria
​Mitochondria are the powerhouses of your cells, producing the energy your body needs to function. Ensuring that your mitochondria are working efficiently can have a profound impact on your energy levels and overall vitality. Here are some key steps to optimize mitochondrial function:
  • Avoid Dietary Pitfalls: Excess linoleic acid, found in vegetable and seed oils, can impair mitochondrial function. Reducing your intake of these oils is crucial. Instead, focus on healthy fats like those found in avocados, nuts, and fatty fish.
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  • Manage Estrogen Levels: High levels of estrogen can deplete cellular energy. Maintaining hormonal balance through diet, exercise, and lifestyle can support mitochondrial health. Some key aspects to integrate include avoiding the use of plastic, consumption of soy and CAFO-raised animal products, pesticides, alcohol, hormonal contraceptives, and using minimal cosmetics with chemicals.
Learn more about hormone optimization
  • Reduce Endotoxin Exposure: Endotoxins, which are toxins released by certain bacteria, can negatively affect your cellular energy. Minimizing exposure to endotoxins through a healthy diet and good hygiene can help protect your mitochondria.

energy Drink Alternatives

​From a integrated perspective, the focus is on holistic and sustainable approaches to boost energy rather than quick fixes like energy drinks. Here are some better alternatives that can provide a midday energy boost:

Beverages
1. Herbal Teas 
  • Examples: Green tea, ginseng tea, peppermint tea, or yerba mate.
  • Benefits:  These teas can enhance mental alertness and physical energy. Yerba mate, in particular, contains caffeine, theobromine, and other compounds that promote energy. Green tea contains a moderate amount of caffeine and L-theanine, an amino acid that promotes relaxation without drowsiness. Matcha is a type of green tea that contains higher levels of antioxidants, caffeine, and L-theanine.
  • Why: Provides a more balanced energy boost and improved mental focus without the crash often associated with energy drinks.
Purchase Green Tea: amazon
2. Lemon Water with a Pinch of Sea Salt
  • Benefits: Hydration, replenishes electrolytes, and provides a gentle energy lift.
  • Why: Dehydration can lead to fatigue, and this drink helps maintain hydration levels.

Supplements
​1. B-Complex Vitamins
  • Benefits: Supports energy production and reduces fatigue.
  • Why: B vitamins play a critical role in converting food into energy.
Learn more about B vitamins
​​2. Magnesium
  • Benefits: Essential for energy production and reducing muscle fatigue.
  • Why: Many people are deficient in magnesium, which can lead to tiredness and lack of energy.
Learn more about magnesium
3. Coenzyme Q10 (CoQ10)
  • Benefits: Supports cellular energy production.
  • Why: CoQ10 is involved in the production of ATP, the energy currency of the cells.
purchase: amazon
​​4. Adaptogens
  • Examples: Ashwagandha, Rhodiola Rosea, and Eleuthero.
  • Benefits: Helps the body adapt to stress and boosts energy levels.
  • Why: Adaptogens support the adrenal glands and enhance resilience to stress, which can improve overall energy.
Purchase: Endurance
Food-Based Options
1. Protein-Rich Snacks
  • Examples: Nuts, seeds, Greek yogurt, or a protein smoothie.
  • Benefits: Provides sustained energy without spikes and crashes.
  • Why: Protein helps stabilize blood sugar levels and keeps you feeling full longer.
Purchase Whey Protein: Amazon
2. Complex Carbohydrates
  • Examples: Oatmeal, whole grains, or a small piece of fruit.
  • Benefits: Provides a steady release of energy.
  • Why: Complex carbs are digested slowly, providing a more sustained energy source.
Lifestyle Approaches
1. Short Walk or Light Exercise
  • Benefits: Boosts circulation and energy levels.
  • Why: Physical activity can help shake off midday sluggishness and improve alertness.
2. Power Nap
  • Benefits: Restores energy and improves cognitive function.
  • Why: A 10-20 minute nap can be revitalizing without leaving you groggy.
3. Breathing Exercises
  • Examples: Deep breathing or pranayama.
  • Benefits: Increases oxygen intake and reduces stress.
  • Why: Improved oxygenation can boost energy and mental clarity.
Learn about the Benefits of Carbon Dioxide
Incorporating these alternatives can help provide a more sustained and healthier energy boost compared to energy drinks. They not only address immediate energy needs but also support overall health and well-being.​

Energy drinks, while offering a temporary energy boost, pose significant health risks. From cardiovascular and mental health issues to liver damage and obesity, the adverse effects of these beverages are well-documented in scientific literature. It is crucial for consumers to be aware of these risks and consider healthier alternatives for energy and hydration. Reducing or eliminating energy drink consumption can lead to better long-term health outcomes and prevent the myriad of health issues associated with their use.

References

Shah SA, Szeto AH, Farewell R, et al. Impact of High Volume Energy Drink Consumption on Electrocardiographic and Blood Pressure Parameters: A Randomized Trial. Journal of the American Heart Association. 2016;5(9). doi:10.1161/JAHA.115.002134.

Coppock RW, Dziwenka MM, Stowe CM. Hepatitis due to excessive ingestion of energy drinks. BMJ Case Reports. 2016;2016. doi:10.1136/bcr-2015-212522.

Higgins JP, Tuttle TD, Higgins CL. Energy beverages: content and safety. Mayo Clinic Proceedings. 2010;85(11):1033-1041. doi:10.4065/mcp.2010.0381.
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Malik VS, Popkin BM, Bray GA, et al. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation. 2010;121(11):1356-1364. doi:10.1161/CIRCULATIONAHA.109.876185.

Costa-Valle MT, Tonieto BD, Altknecht L, Cunha CD, Fão N, Cestonaro LV, Göethel G, Garcia SC, Leal MB, Dallegrave E, Arbo MD. Energy drink and alcohol combination leads to kidney and liver alterations in rats. Toxicol Appl Pharmacol. 2018 Sep 15;355:138-146. doi: 10.1016/j.taap.2018.06.024. Epub 2018 Jun 27. PMID: 29959998.

Hussain A, Jiji AK, Barke P, Biswas S, Tabrez SSM. Cardiovascular Pathologies Associated with Excessive Energy Drink Consumption: A Review. Crit Rev Eukaryot Gene Expr. 2018;28(2):107-113. doi: 10.1615/CritRevEukaryotGeneExpr.2018021703. PMID: 30055536.

Clapp O, Morgan MZ, Fairchild RM. The top five selling UK energy drinks: implications for dental and general health. Br Dent J. 2019 Apr;226(7):493-497. doi: 10.1038/s41415-019-0114-0. PMID: 30980003.

Al-Shaar L, Vercammen K, Lu C, Richardson S, Tamez M, Mattei J. Health Effects and Public Health Concerns of Energy Drink Consumption in the United States: A Mini-Review. Front Public Health. 2017 Aug 31;5:225. doi: 10.3389/fpubh.2017.00225. PMID: 28913331; PMCID: PMC5583516.

​Kim H, Park J, Lee S, Lee SA, Park EC. Association between energy drink consumption, depression and suicide ideation in Korean adolescents. Int J Soc Psychiatry. 2020 Jun;66(4):335-343. doi: 10.1177/0020764020907946. Epub 2020 Feb 29. PMID: 32114878.

Utter J, Denny S, Teevale T, Sheridan J. Energy drink consumption among New Zealand adolescents: Associations with mental health, health risk behaviours and body size. J Paediatr Child Health. 2018 Mar;54(3):279-283. doi: 10.1111/jpc.13708. Epub 2017 Sep 14. PMID: 28905482.

​Faris MAE, Jahrami H, Al-Hilali MM, Chehyber NJ, Ali SO, Shahda SD, Obaid RS. Energy drink consumption is associated with reduced sleep quality among college students: a cross-sectional study. Nutr Diet. 2017 Jul;74(3):268-274. doi: 10.1111/1747-0080.12289. Epub 2016 Jun 9. PMID: 28731611.

Park S, Lee Y, Lee JH. Association between energy drink intake, sleep, stress, and suicidality in Korean adolescents: energy drink use in isolation or in combination with junk food consumption. Nutr J. 2016 Oct 13;15(1):87. doi: 10.1186/s12937-016-0204-7. PMID: 27737671; PMCID: PMC5064784.

Basrai M, Schweinlin A, Menzel J, Mielke H, Weikert C, Dusemund B, Putze K, Watzl B, Lampen A, Bischoff SC. Energy Drinks Induce Acute Cardiovascular and Metabolic Changes Pointing to Potential Risks for Young Adults: A Randomized Controlled Trial. J Nutr. 2019 Mar 1;149(3):441-450. doi: 10.1093/jn/nxy303. PMID: 30805607.

Toblin RL, Adrian AL, Hoge CW, Adler AB. Energy Drink Use in U.S. Service Members After Deployment: Associations With Mental Health Problems, Aggression, and Fatigue. Mil Med. 2018 Nov 1;183(11-12):e364-e370. doi: 10.1093/milmed/usy205. PMID: 30169675.

Higbee MR, Chilton JM, El-Saidi M, Duke G, Haas BK. Nurses Consuming Energy Drinks Report Poorer Sleep and Higher Stress. West J Nurs Res. 2020 Jan;42(1):24-31. doi: 10.1177/0193945919840991. Epub 2019 Apr 8. PMID: 30957708.

Al Yacoub R, Luczkiewicz D, Kerr C. Acute kidney injury and hepatitis associated with energy drink consumption: a case report. J Med Case Rep. 2020 Jan 29;14(1):23. doi: 10.1186/s13256-019-2340-0. PMID: 31992329; PMCID: PMC6988357.

Gupta N, Padidam S, Tewari A. Acute macular neuroretinopathy (AMN) related to energy drink consumption. BMJ Case Rep. 2019 Dec 15;12(12):e232144. doi: 10.1136/bcr-2019-232144. PMID: 31843776; PMCID: PMC6936580.

Garg A, Rodriguez A, Lewis JT, Bansal R, Brahmbhatt B. Energy Drinks: A Reversible Risk Factor for Atrophic Gastritis and Gastric Intestinal Metaplasia. Cureus. 2020 Dec 26;12(12):e12298. doi: 10.7759/cureus.12298. PMID: 33520500; PMCID: PMC7834582.

Haroun H, Mohamed E, El Shahat AER, Labib H, Atef M. Adverse effects of energy drink on rat pancreas and the therapeutic role of each of bone marrow mesenchymal stem cells and Nigella Sativa oil. Folia Morphol (Warsz). 2020;79(2):272-279. doi: 10.5603/FM.a2019.0069. Epub 2019 Jul 1. PMID: 31257565.

Shah SA, Chu BW, Lacey CS, Riddock IC, Lee M, Dargush AE. Impact of Acute Energy Drink Consumption on Blood Pressure Parameters: A Meta-analysis. Ann Pharmacother. 2016 Oct;50(10):808-15. doi: 10.1177/1060028016656433. Epub 2016 Jun 23. PMID: 27340146.

Nowak D, Gośliński M, Nowatkowska K. The Effect of Acute Consumption of Energy Drinks on Blood Pressure, Heart Rate and Blood Glucose in the Group of Young Adults. Int J Environ Res Public Health. 2018 Mar 19;15(3):544. doi: 10.3390/ijerph15030544. PMID: 29562659; PMCID: PMC5877089.

​Lasheras I, Seral P, Alonso-Ventura V, Santabárbara J. The impact of acute energy drink consumption on electrical heart disease: A systematic review and meta-analysis. J Electrocardiol. 2021 Mar-Apr;65:128-135. doi: 10.1016/j.jelectrocard.2021.01.020. Epub 2021 Feb 9. PMID: 33631440.

Mansy, Wael, et al. “Effects of Chronic Consumption of Energy Drinks on Liver and Kidney of Experimental Rats.” Tropical Journal of Pharmaceutical Research, vol. 16, no. 12, 12 Jan. 2018, p. 2849, https://doi.org/10.4314/tjpr.v16i12.8.

​Graneri, L., Lam, V., D'Alonzo, Z., Nesbit, M., Mamo, J. C., & Takechi, R. (2021). The consumption of energy drinks induces blood-brain barrier dysfunction in wild-type mice. Frontiers in nutrition, 8, 668514.

​Valle, M. C., Couto-Pereira, N. S., Lampert, C., Arcego, D. M., Toniazzo, A. P., Limberger, R. P., ... & Leal, M. B. (2018). Energy drinks and their component modulate attention, memory, and antioxidant defences in rats. 
European journal of nutrition, 57, 2501-2511.
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Green Supreme Smoothie

11/26/2018

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Picture
Image by Joe Pineda
2 servings
15 min. prep time


  • 2 bananas 
  • ½ pear
  • ½ cucumber, peeled
  • 1 cup spinach
  • 1 cup kale
  • 1 avocado
  • 1 scoop protein powder *optional
  • 2 in ginger
  • 2 T nut butter
  • 1 in. turmeric or ½ T turmeric powder
  • 1 tsp spirulina
  • ⅓ cup chia seeds
  • 8 oz orange juice or cranberry juice
  • 8 oz filtered water

  1. Skin cucumber.
  2. Pour liquid into blender with spirulina and protein powder.
  3. Add greens, nut butter, seeds, ginger and turmeric.
  4. Finish off with adding fruit and blend until desired texture is achieved.

Tips:
  • Top smoothie off with yummy garnishes, such as hemp seeds, cacao nibs, fresh fruit, coconut flakes, goji berries, etc..
  • Try to use juices that are cold-pressed, no-sugar added and not from concentrate.
Green Supreme Smoothie.docx
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Lifeproof Coffee

8/6/2018

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Picture
Image by Joe Pineda
2 servings
10 minutes

  • 2 ½ heaping tablespoons ground coffee beans
  • 1 teaspoon – 2 tablespoons MCT oil (C8 caprylic acid, if possible)
  • 1-2 tablespoons grass-fed, unsalted butter or 1-2 teaspoons of grass-fed ghee.

optional additions:
  • 1/2 cup coconut milk
  • 2 tbsp Cocoa powder
  • 2 tbsp Maca powder
  • 2 tbsp Turmeric powder
  • 1 tbsp coconut manna
  • 1 tbsp grass-fed collagen powder
  • 1 tsp cinnamon
  • 1 pinch Himalayan salt

  1. Brew 1 cup (8-12 ounces) of coffee using filtered water with freshly ground coffee beans. Use a French Press for ease of use and to preserve beneficial coffee oils that paper filters keep out. Allow the ground coffee beans to steep in the French Press for 4 minutes, then slowly push the plunger all the way down.
  2. Pour the coffee into a cup to cool, or directly in a blender to begin adding the remaining ingredients.
  3. Add MCT oil (start slow with this stuff – it’s powerful!) and grass-fed, unsalted butter or grass-fed ghee.
  4. Add cocoa, maca, and turmeric powder, as well as, coconut milk and manna, cinnamon, and salt.
  5. Mix it all in a blender for 20-30 seconds until it looks like a creamy latte. There will be a good amount of foam on top.
  6. Finally, add the collagen powder and blend on a low setting until adequately mixed (this is added last in an effort to avoid protein degradation).

Tips:
  • When selecting coffee, seek organically-produced beans, to avoid contamination of pesticides. In addition, to avoid mycotoxins (mold), select coffee beans that are sourced from a single origin - in other words, avoid coffee blends.
  • If a sweeter beverage is desired, feel free to add a tablespoon of raw honey. Avoid adding the honey when the beverage is scorching hot to prevent nutrient degradation.
Lifeproof Coffee.docx
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Golden Milk

2/10/2018

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Picture
2 servings
5 minutes


  • 1 1/2 cups light unsweetened coconut milk
  • 1 1/2 tbsp ground turmeric
  • 1/4 tsp ground ginger
  • 1/4 tsp ground cinnamon
  • Pinch ground black pepper

  1. Add coconut milk, ground turmeric, ground ginger, cinnamon, and black pepper to a small saucepan.
  2. Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling - about 4 minutes - whisking frequently until all the spices are mixed together.
  3. Turn off heat and taste to adjust flavor. Add more turmeric, ginger, or cinnamon for a more intense spice and flavor.
  4. Serve immediately, dividing between two glasses. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop until hot.

Tips:
  • Canned coconut milk is best, but carton works too.
  • If you desire sweetener, add 2 tsp of honey to the cup prior to pouring in the milk. Mix thoroughly upon pouring in milk mixture.
  • If using fresh ginger, grate 1-2 tbsp into the mixture and then using a fine mesh strainer when serving to strain out the ginger for creamy texture.
Golden Milk.docx
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Hemp Milk

12/4/2017

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Picture
Image by Joe Pineda
2 servings
10 minutes


unsweetened hemp milk:
  • 1 cup raw hemp seeds
  • 3 cups filtered water
  • Pinch of Himalayan salt

sweetened hemp milk (unsweetened milk, plus the following):
  • 1 teaspoon vanilla extract
  • 3-6 pitted dates

chocolate hemp milk (sweetened milk, plus the following):
  • 2 tablespoons (or as desired) cocao powder

  1. Blend hemp seeds, water, and salt on high for 1 minute, or until the seeds are completely ground.
  2. Place in sealed glass jar. Or strain for smoother, filtered milk.
  3. To strain, run the unfiltered milk through a cheesecloth into a glass jar.
  4. Rinse blender and pour filtered milk into blender.
  5. Add vanilla and dates, and blend on high until smooth and creamy.
  6. Store the milk in a sealed glass jar.
Hemp Milk.docx
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Power Smoothie

6/17/2017

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Picture
Image by Joe Pineda
2 servings
10 minutes


  • 2 generous cups of kale and/or spinach
  • 2 bananas, frozen
  • 1 kiwi
  • 1 cup coconut milk
  • 1/2 cup blueberries, frozen
  • 1/4 cup apples
  • 1/4 cup sprouted almonds
  • 2 Tbsp psyllium husk
  • 2 Tbsp turmeric
  • 1/2 Tbsp spirulina

topped with:
  • 2 Tbsp almond butter
  • 1 Tbsp sunflower seeds
  • 1 Tbsp hemp seeds
  • 1 Tbsp chia seeds
  • 1 Tbsp sunflower seeds
  • 1 Tbsp cacao nibs
  • 1/2 tbsp sesame seeds

  1. Beginning with the greens, use a blender or food processor to mix ingredients together.
  2. Blend until desired texture is achieved.
  3. Pour into a bowl, or a cup if desired.
  4. Top off with granola and seeds.

Tips:
  • Feel free to substitute fresh fruit rather than frozen fruit.
  • If you desire juice instead of milk, be aware that most juices are from concentrate. Go the extra mile and purchase cold-pressed juices, not from concentrate. Or better yet, freshly squeezed juices contain even more nutrients.
Power Smoothie.docx
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Ginger Zinger

4/11/2017

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Picture
Image by Caitlyn Tischer
3 servings
20 minutes


  • 2 inch freshly grated turmeric
  • 2 inch freshly grated ginger
  • 1 lemon
  • 1 tbsp raw honey

  1. Fill your kettle with 3 cups of reversed osmosis water, and boil at medium heat.
  2. In the meantime freshly grate ginger and turmeric into a saucepan, or bowl. Also, freshly squeeze the juice from the lemon.
  3. Once your water is boiling pour it gently into your bowl or saucepan. While the water is still hot mix in the honey.
  4. Lastly, put a lid on the sauce pan and set your timer for 10 minutes to allow the ingredients to mingle. Enjoy!

Tips:
  • You can skip the saucepan step and transfer the raw ingredients into your desired jar or cup, then pour water into your cup, mix in the honey, and allow the ingredients to infuse.
  • Turmeric and ginger can be used in the teaspoon form, as well. Just use a teaspoon of each.
  • Try making this into a summer drink by having it cold and add seasonal berries to let soak overnight before enjoying!
  • You can use other sweeteners in replacement of honey, such as stevia, maple syrup, coconut sugar, agave nectar, etc.
Ginger Zinger.docx
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Oat Milk

3/6/2017

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Picture
Image by Caitlyn Tischer
6-8 servings
1 day


  • 5 cups water
  • 2 cups gluten-free oats
  • 2 cups oat groats
  • 1 tbsp vanilla extract

  1. Blend all of the ingredients.
  2. Strain the mixture using a cheesecloth into a glass container.
  3. The remaining fibrous oat mixture can be turned into oat yogurt or can be dispensed.
  4. Depending on taste and texture, add cup of water to acquire a thick and creamy consistency.

Tips:
  • The milk can be sweetened by adding 1-2 Medjool dates.
  • Flavored oat milk can be obtained by adding freeze-dried fruit powders or extracts.
  • Don't use metal lids or spoons to stir this, it may alter the flavor. This milk will separate after short a period of time and need to be mixed after sitting.
  • This recipe pairs well with buckwheat granola.
Oat Milk.docx
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