Get Your Java On!

As you may have noticed, I've introduced a couple of coffee makers into the NEXT LEVEL vicinity.  Why? Well, I've actually found that caffeine is beneficial when it comes to your trainings.  I've talked to you about some of this before, but let me elaborate...

Benefits of Coffee Pre-Workout:

• increased energy=increased effort in your workout=more results!
•  more likely to workout in the morning if you have fuel (food) and energy (caffeine) to jumpstart you.
• morning workouts=increased metabolism throughout the day.
• more disciplined eating due to appetite suppression from the workouts (specifically the weight-training/cardio combo is most effective in appetite control). 

• so long as you limit it to one cup, and refrain from sugar, you should not experience any sort of "crash"--and if you cut out creamer as well, you save calories, getting energy for a total of zero calories!

Common Concerns About Coffee, and Solutions:

• Caffeine can make you jittery, stay up too long, etc:
• Solution: Limit your caffeine intake to the natural kinds (not pills or other supplements! Green Tea, Coffee, etc is good), and only one serving. Don't drink it at night! Drink it in the morning or early afternoon--not after 1 or 2pm--so that you can go to bed at a reasonable hour and workout early the next day.
• Have it with food, not an empty stomach
• You can still drink decaf! Decaf has actually been proven to be energizing, despite the bad rep it gets. 
• Causes cramps during workout (when you have food/liquid in your system):
• Eat/Drink earlier--1/2-1hr before you workout, so you can digest beforehand
• If you absolutely can't stomach it, then just try a cup after; the endorphins will still be pumping through your body, and that combined with the coffee can still give you a good jumpstart to your day, while slightly elevating your metabolism and decreasing appetite.

So you see, folks? A little bit of coffee, in moderation, can be a good thing!

A Few Recommendations...

If you are buying coffee to store at your home, I recommend Peets, and if you want to splurge, Blue Bottle coffee is always delicious and locally made.  Coffee comes in all sorts of flavors, grades (light to dark), and origins, so just make sure that whatever you get, you like it! No point in drinking coffee just to drink it; you should enjoy it too!

I've included a couple of recipes below for healthy coffee-flavored smoothies you can indulge in before or after your workout (in moderate portions, of course!).

Banana Coffee Smoothie
Two Servings

Ingredients: •    2 small frozen bananas •    1 and 1/2 cups low fat milk •    1 (8oz.) container low-fat coffee yogurt •    1/4 teaspoon ground cinnamon •    Dash nutmeg

Combine frozen bananas, milk, yogurt, cinnamon, and nutmeg in a blender and blend till smooth.

Nutritional Facts Per Serving:
Calories 275; Total Fat 2g; Saturated Fat 1g; Cholesterol 11mg; Sodium 174mg; Total Carbohydrate 52g; Dietary Fiber 3g; Sugars 25g; Protein 12g

Mocha Java Smoothie
One Serving

Ingredients: •    1 cup vanilla soymilk •    1 and 1/2 cup ice •    1/3 cup tofu firm •    3/4 cup bananas -- sliced/frozen •    1/4 cup chocolate syrup •    2 teaspoons instant coffee

In a blender, combine all ingredients. Blend until smooth. 

Nutritional Facts Per Serving:
Calories 229; Total Fat 1g; Saturated Fat 0g; Cholesterol 0mg; Sodium 85mg; Total Carbohydrate 52mg; Dietary Fiber 4g; Sugars 11g; Protein 3g.

courtesy of healthymenumailer.com

Try out some of these ideas and see how they affect your performance; you might see a big difference! 

Until next time, folks. Wishing you good health and happiness!

Dr.Abu Pigott

Aurora