Nutrition

Mental Health

If I don’t like coffee, what are good alternatives?

Exploring Coffee Alternatives: Boost Energy and Focus

So there are lots of alternatives to coffee, but it also depends on what your goals are. What is your intention for drinking coffee? You definitely don't have to love the taste of coffee. If you're looking for something that has energy, you know, boosting qualities to it, you know, there is always tea. Those do have caffeine, but they also have other antioxidants in it, which are really helpful. I'd also encourage, there's a lot of different mushroom blends, adaptogenic mushroom blends that can also help with focus and attention and things like that. If you're looking for just something warm to drink that is different than coffee, but still gives you some flavor, so you know, matcha tea, yerba mate tea, an herbal tea, a black tea, a lot of those, you know, have great benefits to them. Just some warm water with lemon can be really nice in the morning. Maybe some apple cider, warm apple cider with water, not straight, can also be nice. It helps with the digestion. So again, this really depends on what you're wanting to drink it for, if you're wanting it for the energy, for the focus, for those kinds of things. Looking into teas and adaptogenic herbs or mushrooms can be really helpful.

There are lots of alternatives to coffee, such as tea, adaptogenic mushroom blends, matcha tea, yerba mate tea, an herbal tea, black tea, warm water with lemon, and warm apple cider. It depends on what you want the drink for, but these all have great benefits and can provide energy, focus, and help with digestion.

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If you're not a fan of coffee, there are plenty of alternatives to consider. However, the choice of alternative depends on your goals for drinking coffee. If you're seeking an energy boost, tea is a great option. Various types of tea contain caffeine and antioxidants that can be beneficial. Additionally, there are mushroom blends with adaptogens that can aid in focus and attention. If you're simply looking for a warm beverage with flavor, options like matcha tea, yerba mate tea, herbal teas, and black teas are worth exploring. Drinking warm water with lemon in the morning or diluted warm apple cider for digestion can also be enjoyable alternatives. It's important to consider your specific needs and preferences when choosing an alternative to coffee, whether it's for energy or other desired benefits. Teas and adaptogenic herbs or mushrooms can provide helpful alternatives in these cases.

Is there a limit to how much daily protein we should consume from protein bars and shakes?

Protein bars and shakes: How much is too much?

Hi there, this is a great question. So you, well first you want to know how much protein you should be getting based on your weight and your, who you are and your activity level. That's important to know. As far as protein shakes and protein bars, you know, these are what I like to call supplemental resources, not primary resources of protein. They can be really helpful if you're a very active person because getting in your protein quickly after exercise and things like that can be helpful. Most protein shakes and protein bars have, you know, a certain amount, right? And they have a good amount, some of them. You have anywhere from 10 to 20 grams usually for bars and shakes. And you know, I wouldn't really do more than one of each of those a day unless you're having a difficulty with digesting or difficulty with getting enough protein in. So those who are not getting enough, maybe you can do one or two shakes and then add in a protein bar. A lot of times the shakes will have more protein than a bar. But I wouldn't make those primary sources more supplemental to make sure that you're getting your optimal amount per day based on your weight, your activity level, your gender and all of those. So I hope that was helpful.

Protein shakes and protein bars can be helpful supplemental resources of protein. Most shakes and bars have 10-20g of protein and you should not make them the primary source of your protein intake, but rather use them to supplement your diet. Make sure to calculate your daily protein needs based on your weight, activity level, and gender.

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There is no specific limit to how much daily protein should be consumed from protein bars and shakes, but it's important to consider individual factors such as weight, activity level, and personal needs. Protein bars and shakes should be seen as supplemental resources rather than primary sources of protein. They can be beneficial for active individuals who need quick protein intake after exercise. Most protein bars and shakes typically contain around 10 to 20 grams of protein. It is generally recommended not to exceed consuming more than one of each per day unless there are difficulties with digestion or getting enough protein from other sources. If someone is struggling to meet their protein requirements, they may consider incorporating one or two shakes along with a protein bar. It's essential to prioritize obtaining the optimal amount of daily protein based on individual factors such as weight, activity level, and gender.

What are 3 basic nutrition recommendations for optimizing performance?

Optimize Performance: 3 Key Nutrition Recommendations Revealed

All right, that's a great question. So my three recommendations for nutrition for performance. Number one is always hydration. So you want to make sure that you're not only drinking enough water, but that you're getting in electrolytes and other things that are going to support the absorption of that hydration. So making sure that you're getting enough water, fluids. So consider the rule of thumb of generally a regular person is going to be half your body weight in ounces of water. But for every hour or two of physical activity, you're going to need at least another four to six ounces of hydration as well. And making sure that you're adding in electrolytes every single day. So that's number one. Number two is protein. So an athlete is going to need much more protein than the average person. The average person doesn't get enough protein in general. So you want to make sure that you're getting enough. An endurance or strength athlete is going to need somewhere between 1.2 to 1.7 grams of protein per kilogram that you weigh per day. So you're going to have to do that math. But you definitely need enough protein. So you want to try that out through the day and particularly kind of weight it in the earlier parts of the day. Number three is timing. So that comes back to making sure that we're eating in the right intervals before, during, and after our meals or after our exercise. So eating heavier proteins and fats about one to two hours prior to our exercise and then also making sure that we're getting fats and carbohydrates, sorry, proteins and carbohydrates after our exercise. I hope that helps.

My three recommendations for nutrition for performance are hydration, getting enough protein (1.2 to 1.7 grams per kilogram of body weight per day), and timing meals correctly (eating proteins and fats an hour or two before exercise and proteins and carbohydrates afterwards).

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The three basic nutrition recommendations for optimizing performance are hydration, protein intake, and timing. Firstly, ensuring proper hydration is crucial. This involves drinking enough water and incorporating electrolytes to aid in hydration absorption. A general rule of thumb is to consume half your body weight in ounces of water. Additionally, for every hour or two of physical activity, an extra four to six ounces of hydration is needed. Secondly, protein plays a significant role, especially for athletes who require more protein than the average person. Endurance or strength athletes should aim for approximately 1.2 to 1.7 grams of protein per kilogram of body weight per day. It's important to distribute protein intake throughout the day, with a focus on consuming it earlier in the day. Lastly, timing is key. Eating heavier proteins and fats around one to two hours before exercise is recommended. After exercising, it's beneficial to consume a combination of proteins and carbohydrates to aid in recovery.

What are your thoughts on Berberine for weight loss?

Berberine for Weight Loss: A Supplement Worth Trying

Hi there, here are my thoughts on berberine for weight loss. I actually love berberine as a supplement. It's a botanical that actually has a variety of benefits. It supports digestion, it can regulate blood sugar, but what I will always say for everybody is that supplements are not something that, you know, we look to what it is and trust that that's going to actually work for us. We are all bio-individual. So yes, it can be something to try, but you also have to look at the full picture of what is happening in your weight loss journey. Are you having digestive difficulties? Are you having blood sugar dysregulation? And that's something to look at very closely, especially with weight loss. But you also want to look at things like your metabolism and your thyroid function and your hormone function. There's so many reasons why we may be struggling with weight loss. It may be your dietary intake of things, it may be your nutrition. And berberine can be a nice supplement to that to help support the digestion and allowing the body to naturally regulate its ability to lose weight. But again, it has to be a part of a full picture. We don't just take supplements to fix a problem. We take supplements to supplement a regimen that is helping to address a particular issue.

Berberine can be a useful supplement to help support digestion and regulate blood sugar, but it should not be used as a standalone solution for weight loss. It should be part of an overall approach that takes into account metabolism, hormones, nutrition, and other factors that may be influencing weight loss.

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My thoughts on berberine for weight loss are positive. I find it to be a beneficial supplement with various advantages, such as supporting digestion and regulating blood sugar. However, it's important to remember that supplements are not a one-size-fits-all solution. Each individual's biochemistry is unique, so while berberine may be worth trying, it should be considered within the context of your overall weight loss journey. Factors like digestive difficulties, blood sugar regulation, metabolism, thyroid function, and hormone balance all play a role in weight loss struggles. Berberine can complement a comprehensive approach by supporting digestion and enhancing the body's natural ability to lose weight. But it should not be seen as a standalone remedy for weight issues. Instead, it should be part of a holistic regimen aimed at addressing specific concerns and optimizing overall health.

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Are there any specific brands or types of protein bars or shakes that you recommend for people who are supplementing their protein intake?

Discover the Best Protein Bars and Powders for Your Supplement Needs

Hi there. So questions about protein powders and bars are very personal, but I will say this is not, when you're looking for something that you're supplementing that's been processed, these are definitely processed foods, is that you want to look for minimally processed, low in sugar, and super high quality. You need to look at the source of where these things are coming from, particularly from animal sources. And also making sure that if you are doing vegetarian, that that is non-GMO and potentially organic, because the pesticides in the vegetables and all the things is going to basically counteract whatever you're taking in. So just a few brands that I love. If I were going to do a protein powder, a collagen powder, something like Further Foods, which I think is a super high quality brand, also women owned, is a great one. But the thing with collagen is that it's not a complete protein. So doing something like a whey, if you can tolerate dairy, is a good one. And that Ascent, A-S-C-E-N-T, is a good quality whey protein. I even found that one at Costco. Another complete protein would be a beef isolate. And they don't always taste as good, but I did find one brand, EQIP, E-Q-U-I-P, which is a great one. It does have stevia, so you have to be able to tolerate stevia or get the unflavored and add a bunch of fruit and things to that. As far as protein bars, really what you're wanting to look for is making sure that it doesn't have a lot of fillers, a lot of sugars, a lot of fake sugars, because those can cause a lot of digestive upset. So the Elemental bar is one that I really love. It's made with buckwheat, and there's a few others, but I hope that helps.

When looking for protein powders and bars, look for minimally processed, low in sugar, and super high quality sources. Brands I love include Further Foods collagen powder, Ascent whey protein, EQIP beef isolate, and Elemental bar.

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When it comes to protein bars and shakes for supplementing protein intake, it's important to consider personal preferences. However, there are some general guidelines to follow. Look for options that are minimally processed, low in sugar, and of high quality. Pay attention to the source of ingredients, especially for animal-based products. If choosing vegetarian options, opt for non-GMO and potentially organic choices to avoid counteracting the benefits with pesticide exposure.

Here are a few brands worth considering: 

1. Further Foods: For collagen powder, this brand offers a high-quality option that is women-owned.
2. Ascent: For whey protein powder (if dairy is tolerable), Ascent provides a good quality choice.
3. EQIP: If looking for a beef isolate protein powder, EQIP is a brand worth trying, though it may have stevia as a sweetener.
4. Elemental Bar: When selecting protein bars, focus on those without excessive fillers or sugars. The Elemental bar made with buckwheat is one recommendation.

Remember to check the ingredients and choose options that work best for your dietary needs and preferences.

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Amy Saloner