Incorporating Nutritious, Delicious Coffee As Part Of A Healthy Lifestyle

Nutrition is a vital part of life as what you eat and drink plays a huge role in your overall health and wellness. 

Nutrition affects everything from your vital organs to your mood, your energy levels, your ability to concentrate, and so much more. 

For many folks though, this is only thought of in terms of the food guide pyramid. I mean, that’s what many of us learned in school…so that has to be the extent of it, right? 

With this in mind, we tend to think of nutrition as nothing more than fresh fruits and vegetables, whole grains, and healthy meats and dairy. 

But, how often do you think of coffee as an essential part of a nutritious meal plan? 

How often do you consider your daily cup of joe as a healthy part of your day? 

And, if you do think of coffee as a healthy and nutritious part of your diet, do you realize just how much this brew can benefit your health? 

Better yet, do you know how to incorporate your cup in a healthy way, ensuring that each sip keeps in line with your health and nutrition goals? 

Today we’re tackling all these questions and more as we explore coffee in light of nutrition, health, habits, and more!

Is Coffee Nutritious?

The short answer to the above question is a resounding YES! 

However, the long answer, detailing the components of coffee and how they benefit you, will give us all a much better picture of how and why incorporating coffee as part of your daily routine can be a powerful part of a healthy lifestyle. 

So, here goes…

While an eight-ounce cup of coffee only contains roughly 2 calories, this brew is truly a powerhouse of nutrition. 

A simple cup of black coffee contains multiple micronutrients, such as magnesium, potassium, phosphorus, manganese, folate, and choline. 

And even better, coffee also contains a great number of antioxidants that serve your body by fighting inflammation, protecting against disease, and so much more. 

Just take a look at this impressive antioxidant profile in the world’s favorite beverage:

Phenolic acids: These acids, such as chlorogenic acid, protect the body against oxidative stress by neutralizing free radicals, which is what gives coffee the greatest ability to protect you against multiple chronic diseases. 

Flavonoids: These plant polyphenols combat oxidative stress and inflammation. 

Carotenoids: Aside from giving coffee its phenomenal flavor and aroma, these help to reduce the risk of cancer and heart disease. 

Terpenoids: Specifically, cafestol and kahweol, the components of coffee provide anti-inflammatory and anti-cancer properties. 

Polyphenols: These are bioactive plant compounds in coffee, antioxidants which protect against a variety of chronic diseases, fight inflammation, and positively affect the gut microbiome. 

Tannins: Similar to wine, coffee contains tannins, and these have been shown to enhance the antioxidant properties of your brew, protecting your cells from free radical damage. 

Alkaloids: The primary alkaloid in coffee is caffeine, and as you might have guessed, this has a stimulating effect on your central nervous system. This component of coffee also may reduce the risk of depression, type 2 diabetes, stroke, heart disease, and more. 

Stilbenes: This is a class of polyphenolic compounds in plants which scientists believe have “extraordinary potential for the prevention and treatment of different diseases, including cancer.” 

Lignans: With antioxidant and anti-inflammatory properties, lignans have the potential to balance hormones, reduce inflammation and cholesterol levels, as well as reduce the risk of certain types of cancer. 

Melanoidin: These functional brew ingredients potentially have prebiotic effects, meaning they aid in the growth of beneficial bacteria in your gut, but they also have antioxidant, antimicrobial, anti-inflammatory, and anti-carcinogenic effects. 

Now, I get it, that’s a lot of scientific words and information. But, boy do they pack a punch! 

And, this is what you’re gaining when you incorporate coffee as part of a healthy lifestyle. 

As we stated above, we commonly think of nutritious foods, like fresh fruits and vegetables, whole grains, healthy meats and dairy when we talk about nutrition, but coffee is truly a wonderfully nutritious superfood…or beverage. 

So, before we move on, just to break it down in a quick recap of brew benefits, coffee has been proven to…

• Reduce the risk of type 2 diabetes
  
• Improve energy levels
  
• Enhance physical performance
  
• Reduce the risk of heart failure
  
• Reduce the risk of Parkinson’s and Alzheimer’s diseases
  
• Slow dementia progress
  
• Improve heart health
  
• Improve liver health and protect against liver disease
  
• Reduce the risk of some cancers
  
• Reduce the risk of stroke
  
• Improve cognitive health
  
• Enhance mood
  
• Reduce inflammation
  
• Reduce the risk of death by all causes

…and more! 

So then, how can you incorporate coffee into your daily routine to ensure you gain all this powerful brew has to offer?

How To Incorporate Coffee As Part Of A Healthy Lifestyle

For many, coffee is an essential part of the day. And, as we’ve seen today, it’s also an essential part of a healthy diet! 

However, there are some things to consider as you sip. 

For instance, is your java healthy? 

Then, could you be making your healthy cup of coffee less beneficial by what you’re adding to it? 

And, can you make your daily cup, or cups, of joe even healthier with a few tasty additions? 

We’ll address each of these concerns as we discover how to incorporate coffee as part of a healthy lifestyle!

1- Not All Coffee Is Healthy Coffee

Have you ever wondered why we describe our tasty Lifeboost coffee as clean, or as some of the healthiest coffee on the planet? 

We, of course, make these statements because they are true descriptions of our brews, but we also do this because it distinguishes our coffee from most mass marketed coffee. 

Why make such a distinction? 

Well, unfortunately, not all coffee is created (or grown) equally.

Most mass marketed coffee is grown with the use of harsh chemicals like fertilizers, herbicides, pesticides, and more. 

And, many of these varieties are hybrids, made to specifically handle unnatural (for coffee) growing conditions, such as full sun exposure.

These coffees also commonly contain heavy metals, molds, and many other toxins, items which have been proven to cause a laundry list of adverse health effects. 

For instance, one common toxin found in many coffees, Ochratoxin A, is toxic to the kidneys, brain, and immune system.

Then, another toxin found in conventional coffee, Aflatoxin B1, is known to be highly carcinogenic. 

Yes, despite all the brain health boosting, cancer fighting (and more) health benefits we listed above, some coffees actually work in an opposite way, harming your health due to the presence of toxins, chemicals, and heavy metals. 

This is why it’s imperative, when prioritizing health and seeking to gain all that coffee naturally brings, to choose a coffee grown with health in mind. 

Here at Lifeboost we never use chemicals in our growing practices. 

And, we grow our organic, specialty, single origin, Arabica coffee beans sustainably at high elevations under a canopy of shade from the surrounding vegetation. 

This allows our coffee plants to slowly grow to maturity, gaining an enhanced nutrient profile from native wildlife waste and decomposition of nearby leaves as these enter and enrich the soil. 

This also allows falling rain to nourish the plants without causing mold growth, since excess rainwater freely flows away from the plants and down the rainforest mountain. 

Once ripe, our coffee cherries are hand selected by knowledgeable farmers who pluck only perfectly ripe, non-defective cherries to soon be spring water washed and processed with equally careful practices.

And, if this wasn’t enough, we also have every single batch of Lifeboost coffee third party tested to ensure every sip you enjoy is free of molds, heavy metals, mycotoxins, and 450+ other toxins. 

When we say our low acid coffee is clean and healthy, this is exactly what we mean, and this is exactly what you can expect, sip after healthy sip! 

In other words, you can know that each enjoyable cup is fueling your health the way coffee was intended.

2- Let Coffee Cook

My son is 16 years old, and recently he schooled me in some new age (as I call it) slang. 

He was playing his favorite video game with a few friends, and I heard him say the phrase, “let him cook.” 

Intrigued, I asked what this meant, and he said it means to “let someone do what they’re really good at.” 

Now, I’m not sure if this can be applied to inanimate objects, like coffee, but for today’s purposes, I’m going to use it in this manner. 
Why, because coffee is really good at a lot of things! 

We just learned about the many nutritious qualities of coffee, including how these elements can serve our bodies in powerful ways. 

And, if we “let coffee cook,” we stand to benefit greatly from these properties. 

However, there are some common coffee add-ins that essentially serve to diminish these wonderful effects. 

For instance, when you add large amounts of sugar to your daily brew, especially when you’re sipping several cups a day, this has negative effects. 

Consuming too much processed sugar has been linked to inflammation, an increased risk of chronic disease, weight gain, tooth decay, high blood pressure, heart disease, cognitive impairment, and more. 

To phrase it another way, it’s almost as if you’re cancelling out the health benefits of your brew with the addition of processed sugar. 

So, if you’re looking to add a touch of sweetness, consider natural options such as:

• Honey, a natural sweetener which has antibacterial, antioxidant, and antiviral properties
• Pure maple syrup, another natural sweetener loaded with antioxidants as well as beneficial nutrients like zinc, magnesium, etc. 
• Stevia, a non-caloric, plant derived sweetener with antioxidants known for their ability fight disease, potentially lower blood pressure, aid in weight management, and more
• Monk fruit, another non caloric plant derived sweetener known for its antioxidant, anti-inflammatory, and anti-cancer properties, etc. 
• Unsweetened cocoa powder, while not a sweetener, this cocoa-derived powder can add flavor and a boost of polyphenols known for reducing inflammation, improving heart and brain health, enhancing mood, and more

With any of the above natural sweeteners, as they are still a form of sugar, moderation is key. 

However, these do serve the health of your body, whereas processed sugar is nothing more than empty calories which pose risks to your health, as opposed to rewards. 

Then, another common coffee add-in is creamer. And, like processed sugar, there are (frankly) many other, better, options for your brew.

Conventional coffee creamers are loaded with sugars, emulsifiers, toxic food additives, etc., each of which can cause a wide range of adverse health effects, including gastrointestinal disorders, neurotoxicity, inflammation, and more. 

Instead of conventional coffee creamer, opt for options such as organic dairy milk, heavy cream (which is rich in nutrients and contains little to no lactose), and half and half. 

Of course, some plant milks can serve as healthy add-in options as well, depending on your dietary needs. 

But, if you’re still feeling like these additions don’t measure up to the flavors many are accustomed to with conventional creamers, you can always opt to make your own, using clean ingredients like the milks and heavy cream we’ve mentioned above, as well as natural sweeteners or flavorings like unsweetened cocoa powder, pure pumpkin, real vanilla extract, and more.

3- Boosted Brews

If you’re drinking clean, healthy coffee and you’re conscious about what you’re adding to your brew, you’re already experiencing a wonderfully tasty and nutritious cup that has the power to enhance your overall health and wellness. 

But, did you know there are other ways to boost your brew to even further heights?

Some of these tips involve timing. 

For instance, be sure to avoid consuming your favorite brew after 2-3 pm to ensure your sleep is unhindered from the caffeine component of your cup. (Or simply switch to decaf after this time, of course.)

Then, other tips involve quantity. 

For example, did you know the amount of coffee you drink each day can amplify your brew’s health benefits?

• Studies have shown each added cup of coffee consumed daily decreased the risk of type 2 diabetes by 6% per cup. 
• Research shows drinking 2-3 cups of coffee daily is linked to a decreased risk of heart disease and other heart related health concerns. 
• Studies show drinking 3-5 cups of coffee daily in midlife greatly reduces the risk of Alzheimer’s disease later in life. 
• A study with more than 200,000 participants found drinking 3-5 cups of coffee daily reduced the cause of death by all causes by 15%. 

And this only scratches the surface!

But, aside from timing and volume, there are other ways to amplify the effects of your healthy cup of joe. 

We mentioned the benefits of using natural sweeteners which bring their own benefits to an already-healthy brew, but here’s a few exceptional add-ins we recommend as well:

- Adding cinnamon to your coffee, specifically ceylon cinnamon, can bring the added benefits of cholesterol reduction and lowered blood glucose. 

- Adding a clean protein powder to your daily coffee may provide boosts in bone, immune, skin, hair, and nail health as well as potentially aiding in weight management and exercise recovery. 

- Using a quality collagen powder in your brew can bring benefits to skin, bone, immune, joint, muscle, digestive, and heart health. 

You can even add essential vitamins and other nutrients to your brew by using tasteless drops, such as our vitamin d+k2 drops which serve to supercharge your body’s natural defenses, or our Everlo drops which provide essential electrolytes and minerals.

- Many of you already take advantage of this vital health booster for your brew, but we also offer a powdered creamer option, Mito Creamer, which adds a touch of creaminess to your coffee but more importantly serves as added fuel for your mitochondria, the energy centers of your body. 

This enhancement to your mitochondria can assist in appetite management, improve your mood, and it supports healthy skin, nails, hair, and joints. And, the added c8 MCT oil can support brain health, while the adaptogens in this mix keep your stress responses healthy, your mood regulated, and your mind fresh. 

- Lastly, you also may have heard about the powerful benefits of mushrooms, which pair perfectly with coffee in the right forms. 

Of course, our favorite mushroom coffee enhancers are our MitoMushroom Mocha and MitoMushroom Morning powders which you can effortlessly add to your cup of Lifeboost to gain boosts in energy, focus, and mood as well as improved brain and immune health from the addition of Lion’s Mane, Cordyceps, Reishi, and Chaga. 

And, don’t forget to think outside of the box as well.

Other than enjoying a traditional (or enhanced) cup of hot or iced coffee, you can also boost your brew by sipping a carefully prepared coffee smoothie to start your day, where you can use cold brew or chilled coffee as a base, then incorporate any of the following nutritious ingredients as part of a healthy diet: 

• Nut butters
  
• Spinach
  
• Kale
  
• Plain greek yogurt
  
• Fruit (in season varieties are best, allowing you to obtain the greatest amount of
• nutrients while also providing you with options to rotate through year round)
  
• Protein powders
  
• Collagen
  
• Cinnamon
  
• Medjool dates
  
• Greens powders
  
• Sweet potato

…and on and on. Depending on your preference and need, the options are practically endless!

Check out Lifeboost Coffee Grata Medium Roast.

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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