Coffee Buzz or Sugar Buzz? Are Milk is Good For Healthy?

 

Some people pride themselves on the fact that they don’t do caffeine. We often notice these
people get buzzed through other means—namely sugar, often in the form of fructose. Many of these people are juice drinkers or like to eat way too much fruit. Sugar, even too much natural
sugar, will give a feeling of energy at first, but is always followed by a slump a couple of hours
later. These people then fuel up on sugar again. It may be in the form of a candy bar or the more
deceitful trap of another banana or glass of orange juice. It is a vicious cycle and a lot worse for
your health and waistline than a little caffeine in the antioxidant rich environment of coffee.
Coffee or Chai tea can be most useful after a meal when you are almost satisfied, but look-
ing for that extra something. Following an S meal, you can add some cream, even whipped
cream. Sweeten it up with a plan approved sweetener. It feels like a decadent dessert. You will
no longer be hungry. Knowing you have this to look forward to after the meal helps to stop
that compulsion for second or third helpings.
Just holding such a drink can be a great psychological aid when doing something that
usually gives you the munchies, like watching a movie. Sipping contentedly, you won’t feel
deprived when others are reaching for the carby snacks. Treat yourself to stevia-sweetened icy
Frappuccinos, hot coffee delights, and exotic chai delicacies.

The Milk Drinker

Now, let’s tackle milk. There’s a lot of confusion as to whether it’s healthy or not. The reason we
see it as a problem is because it is carbs and fat combined together in liquid form. Remember,
liquid carbs are the most potent fat promoting form. Even if you drink skim milk, there will
be an insulin response because the fat has been removed, leaving a pure liquid carb. The excep-
tion to this is when dairy is fermented as in kefir. The carbs are significantly reduced, and this
is healthful rather than harmful. Fermented milk in both skim and full-fat forms was likely the
way most milk was consumed in biblical times since they did not have refrigeration.
Raw whole milk is a healthy superfood with its high enzyme content and whole food
nutrition profile. However, here’s the problem. It is excellent for growing children, pregnant
women who have trouble gaining weight, or high metabolism husbands. For the rest of us, it
only fattens us up. The aforementioned people are the only cases for whom we recommend
drinking milk.

Pearl chats: The only time I can endorse low-fat cow’s milk is for having a splash in
tea or coffee, pouring a little over oatmeal in an E breakfast, or having some with
Uncle Sam’s or other plan approved cereal every now and then. Half cup portions of
low-fat milk shouldn’t cause a problem used with these grains as the fiber and protein
will help slow sugar responses. You may not always want to use yogurt, almond milk,
or a teaspoon of coconut oil or cream with water on your oatmeal. Therefore, a small
amount of low-fat milk is an okay option with an E breakfast if you can’t tolerate our
better options. 

family acquires from nearby farms are superfoods in my children’s diets. They all do so
well on this raw milk and are robust and healthy. My toddler drinks it all day long and
I am not exaggerating. He has a nice, fat, gushy belly of which I’m proud. I know he will
grow out of it when he does not consume such large amounts.
My husband loves milk, and when we were able to acquire this wonderful raw food,
he started drinking it by the quarts and gained the same gushy belly. Once he stopped,
his belly flattened again. Now, he enjoys unsweetened almond milk for his smoothies, or
we scoop the cream off our lovely raw milk and mix that with water for a yummy extra
creamy S smoothie.
I don’t use low-fat regular milk on my E breakfasts, but Pearl’s more practical
balanced approach may work for some of you. I am a food zealot—you know that
already! 

Unsweetened Almond Milk

We’d love you to consider unsweetened almond milk. It is our favorite milk replacement and
you’ll notice we use it in a lot of our recipes. It is available at most grocery stores in cartons right
next to regular milk. Unsweetened almond milk typically has zero net carbs, only a little fat,
and more incredibly, only about 30 calories per cup. Lay the red carpet out for unsweetened
almond milk in both your S, E and Fuel Pull meals. You can use it for your smoothies and
on your morning oatmeal or quinoa. We like to use Silk brand. It tastes smooth and delicious.
Please do not buy sweetened almond milk. It’s higher in sugar and carbs and therefore con-
tributes to weight problems. Buy only unsweetened almond milk and add our plan approved
sweetener.

New Kid on the Block—Flax Seed Milk

It’s not as readily available as almond milk yet but keep your eye open for unsweetened flax
seed milk under the brand of Good Karma. We predict it will become extremely popular in the
next couple of years. The unsweetened version can be used for either S, E or Fuel Pull. Like
unsweetened almond milk, it is both low in fat and carbs. It tastes great and is only 25 calories
per cup! If you prefer the taste over almond milk you can replace it in any recipes that call for
almond milk.

 

Coconut Milk

You’ll notice in future chapters that we use canned coconut milk in some of our recipes. It
makes great creamy curries, sauces for meats and vegetables, and is great for smoothies when
frozen in ice trays or diluted with water. But, canned coconut milk does not make a great drink
alone. The consistency just isn’t right and its flavor and texture is too powerful.
Similar to almond milk, coconut milk is now packaged in a carton for drinking and is
becoming a common item in everyday grocery stores. The problem is that this sweetened coco-
nut milk is too high in carbs. You can purchase unsweetened coconut milk, but because it has
more fat, keep it in an S setting.
If you would like to save money and enjoy the health benefits and taste of drinkable
coconut milk, go to www.healthylivinghowto.com where it describes how to make easy and
delicious coconut milk from unsweetened shredded coconut. Just remember, this homemade
coconut milk recipe is approved for S purposes, not E, if you’re seeking weight loss. The origi-
nator of this web site, Vanessa Romero, also gives an easy step by step guide on how to make
this milk into delicious ice cream. We love her site because she has wonderful information on
the benefits of a low glycemic approach to food and she breaks everything down into quick,
easy, and doable steps. The pictures are incredible and you want to reach through the computer
and gobble the coconut ice cream up.

How About Pop, Soda, Coke and Tea or Coffe for Healthy ?

Pop, Soda, Coke

Whatever you name them, we call them the death of a trim waistline. Thankfully, more and
more companies are coming out with stevia-sweetened sodas. Kroger supermarkets carry three
such brands in their health food section. One brand, called Zevia even has a cola flavor that
contains caffeine. We know some of you may drink coke or diet coke for the caffeine hit. We’re
not going to bury our heads in the sand and pretend you don’t exist. If you’re a soda addict,
switching to a brand like Zevia can be one way to drink your soda without growing an insulin
belly from all the sugar in coke, or consuming the harmful artificial sweeteners in diet sodas.
This might not be a purist approach but it offers a practical solution.
There has been quite a buzz lately about Pepsi bringing out a stevia-sweetened version of
coke. So far, it’s not on the market, but will probably happen before too long.

Pearl chats: My children love to drink Virgil’s Zero Root Beer. They like it so much
that they save their own money to buy it since it’s not on my grocery list. It is stevia-
sweetened, zero calorie, zero harmful ingredients, yet absolutely delicious. We find it
at our local Kroger store. 

No More Coffee?

Coffee and tea. They’ve been around for centuries. Our official stance is, go ahead! Shouts and
cheers! Fist pumps and high fives all around. We join you in a resounding, Yay!
We know there is much controversy over whether or not coffee and tea are healthy. We
have kept a close eye on the studies. Latest research has exonerated coffee and tea from their
bad reputation. Studies show that coffee does not leach minerals from the body. It is not a great
idea to take your vitamins with a cup of coffee, but it will not deplete your entire system.
You cannot count coffee as part of your water intake for the day, but it is a myth that coffee
will cause dehydration. Tea may be counted as water intake. Both tea and coffee have wonder-
ful benefits, but we still caution moderation since overdoing caffeine can raise cortisol levels
and tax the adrenal glands. In moderate amounts, coffee and tea are beneficial because of their
extraordinarily high antioxidant levels and mood lifting abilities. In fact, tea, and green tea,
can be consumed more liberally than coffee since they have less caffeine and both offer benefits
to the brain and body. Green and black tea can aid in weight loss, calm nerves due to their
theanine content and are anti-aging tools. The caffeine in green tea is neutralized because of
theanine, a natural de-stresser.
Coffee elevates dopamine levels, which contributes to a feeling of happiness and lessens the
chance of getting Parkinson’s. Numerous studies indicate that coffee consumption is associated
with a sharply reduced risk of developing Type 2 diabetes, including an 18 year follow up study
on Swedish women released in J Intern Med in 2004. A 2009 study published in the Archives
of Internal Medicine reported that each cup of coffee consumed daily dropped the risk of this
disease by seven percent. Another very recent study carried out in China at the Huazhong Uni-
versity of Science and Technology suggests the likely reason why coffee has this preventive effect
against Type 2 diabetes. The researchers discovered that coffee is able to inhibit toxic amyloid
proteins that are normally found in the pancreas of people with Type 2 diabetes.
One has to weigh up these findings with the rise of Type 2 diabetes. Most Americans drink
coffee, yet Type 2 diabetes is on the rise. However, consider what they put in their coffee.
Sugar, or some other sweet Starbucks concoction? We doubt even high amounts (4-6 cups) of
plain black coffee daily can completely combat a diet that is too high in carbs and sugars. Yet,
these beneficial compounds in coffee cannot be discounted. Logically, it seems best to eat low
glycemic foods and also include some wonderful daily cups of Joe.
Coffee is now also considered by researchers to be an anti-cancer beverage. Laboratory
studies show that it has an anti-tumor effect against ovarian, colon, liver, and other cancers. A
recent 2011 study released in a May edition of Breast Cancer Research showed that post meno-
pausal women who drink moderate to large doses of coffee are also at significantly less risk for
an aggressive type of breast cancer known as “estrogen receptor (ER) negative.”

Pearl chats:
I look forward to my one cup of coffee each day, two on Saturdays. I jok-
ingly call coffee my “paci,” nicknamed for pacifier. It soothes, comforts, and lifts my
spirits. I am thankful for this “paci” when my boys are extra loud and crazy and I finally
shoo them out the door to play backyard football. What better way to de-stress than
with a comforting mug of coffee? My coffee with cream helps me get through the rest
of the day. Sure, it’s a vice, but God knows we need that little extra help sometimes
or He wouldn’t have made the coffee bean! Having only one cup a day is not a rule, but
I find I can become overly stimulated with more and push my body to do too much. I’m
not particularly interested in becoming a super woman.
I find it helps to have a nice hot drink in the afternoon with a snack. Eating on
the run, or while multi-tasking, often causes you to be unaware of what and how much
you are eating. Devoting a little time to unwind with a cup of coffee or tea, and some
yummy plan approved cheesecake, makes you stop and realize life is pretty great. You
receive more pleasure through food by relaxing and are more able to stop eating when
satisfied. Somehow, sipping on a hot beverage makes that more likely to happen. O
Serene chats: When I first started researching on the benefits of coffee and how it
is one of our highest dietary sources of antioxidants, I really wanted to be a believer,
but I had been indoctrinated by dietary gurus who looked down their noses at coffee.
It was difficult, with my purist approach to eating, to even put coffee in my shop-
ping cart at first. I felt like I was starting to smoke cigarettes or something equally
unhealthy (crazy me, huh?). Since finally allowing myself this wonderfully healthy indul-
gence, I have taken a step closer to comfort and the ability to nurture myself.
I have always enjoyed the deep aroma of coffee and tried to savor its flavor by
using coffee substitutes made by roasted chicory and grains. They didn’t have the
depth and fullness I knew came from real coffee and I was always left unsatisfied.
Living with a low glycemic approach, I didn’t like the extra carbs in the grains (even
though they weren’t over the top) as I prefer to save my carbs for food.
At first, I didn’t do regular caffeinated coffee as I was still trying to heal my
adrenals after some lifestyle stressors. Regular decaf is unhealthy because of the
chemical processes used. Here’s the good news. There is a healthy way to decaffein-
ate. It is called the “Swiss water method.” This removes the caffeine, but keeps the
bold flavor and antioxidants. You can find this at any natural food store. I still love my
Swiss water decaf coffee, but also enjoy the “real thing” now without any ill effects.
Now, along with my eggs in the morning, you can picture me enjoying real organic
coffee with cream. Care to join me? What a yummy way to stay young, slim, sane, and
healthy.
I like to research the best and healthiest approach to everything. Coffee and its
different preparations has been my latest hot subject. Pearl laughs at my obsessive personality in this area. You could serve her Joe “any old how,” as long as it’s real
coffee. She could probably even drink it lukewarm! Horror! When it comes to coffee she
simply enjoys it without all the fuss. Me? I like to fuss. I am a complete coffee snob . . .
well, perhaps a “wannabe snob.” All my coffee gadgets come from the Goodwill thrift
store. If I can’t have a nice, potent, organic, freshly roasted “cuppa,” then I’d rather
go without.
I don’t mind a cup of French press or filtered organic coffee, but I prefer to dive in
deep and drink my coffee closer to the core essence of this antioxidant loaded bean.
Behold, the espresso—the most potent way of receiving the antioxidant properties
and bold flavor from the coffee bean. Surprisingly, it is also the best way of avoiding
too much caffeine.
Espresso is made by forcing a small amount of hot water through the coffee very
quickly. It is this rapid and pressurized contact with the water that extracts con-
centrated amounts of coffee’s benefits without over extracting caffeine and breaking
down the oils. In all coffee preparations, the best part of the coffee is extracted in
the first cup of water that flushes through the grounds. This is like the first pressing
of a good quality olive oil or wine and contains most of the incredible benefits we hear
about coffee. When you brew a pot of coffee, you run multiple cups of water over these
same grounds. More bitterness and acidic content of the coffee bean is extracted and
you get a boatload more caffeine and diluted benefits.
The longer the contact time with water, the more caffeine is extracted. It is a
misunderstanding that espresso is the stuff that gets you totally wired. Yes, it has
a stronger and deeper flavor, but a 2 oz. double espresso has only 50 mg of caffeine,
whereas an 8 oz. cup of brewed coffee has 2.5 times that much caffeine, sitting
around 135 mg. I don’t want to come across as fearful of a moderate amount of caffeine. In fact,
most of the studies show the benefits of coffee are associated with the real thing,
not decaf. But, keep in mind we are not encouraging you to be a “caffeine junkie.” Over-
stimulating yourself is not beneficial.
I don’t like to take my espresso in a quick shot as I love to savor a full mug of Joe.
Therefore, I dilute my morning double espresso with the same amount of hot water
and a dash of organic cream, if budget allows. Superb! This is called an Americano.
It rocks with a quiet moment— the baby napping or nursing and my Bible or another
meditational book in hand.
I found my espresso maker at Goodwill for five bucks. It does the job, but would
probably make an espresso connoisseur completely dissatisfied. I am hinting to my
husband about a Vev Vigano for Christmas. It runs around $40-50 for a small one.
It is purported to make the best espresso unless you want to spend up to $1000. It
carries an old world charm of being a stove top original Italian design. What makes it
better than most stove top espresso makers is that it is made from stainless steel
and not aluminum like other Italian models.

Pearl chats: Thanks for the loooooong coffee 101 class Serene. I still “like me some
Dunkin’ Donuts” brewed coffee. And yes, I can drink it any temperature. O

You can drink your coffee with full cream or half and half for S, and either black, or with
a dash of milk or almond milk for E. Please stay away from non dairy creamers. They are filled
with trans fats and do not work for our plan or your health. If you are completely lactose intol-
erant, health food stores have coconut coffee creamers which work for our plan. Do not use
pre-sweetened ones. They will counteract the wonderful health benefits coffee gives.
Also, please stop using flavored coffee liquid creamers like vanilla, caramel, or Irish Cream.
They are full of sugar and cause your middle to expand. You can buy flavor infused coffee beans
or ground coffee instead. Starbucks has a line of naturally flavored coffees. Watch out though,
because most other brands of vanilla, caramel, or other flavored coffee beans are artificially
flavored and add needless toxins to the body. If you love flavored coffee, purchase naturally
flavored beans or grounds then add your own cream and on plan sweetener. You’ll have the
same end product, but a much healthier and trimming version.