Great news for coffee fans!

You can now justify every cup of coffee you drink because of its official health benefits. On average, coffee drinkers live longer than those who don’t.

I’m sure you’re thinking, “how?” Well, new data has the answer for us! Coffee has several effects which directly improve our chances of living longer, including reducing the risk of certain dangerous conditions. Find out what coffee can do for you—and how much of it you should be drinking—so you can be a healthy, long-lived coffee drinker!

The National Cancer Institute, National Institutes of Health, and the Feinberg School of Medicine at Northwestern University teamed up to analyze data on coffee-drinkers as well as the long-term study of half a million people in the United Kingdom, ranging in age from 38 to 74 by UK Biobank tp determine health benefits.

Keep in mind that the research shows a noted correlation, rather than a direct causal connection. But due to the broad spectrum of people and other evidence provided by the study, we can still say that coffee is a good thing for the following reasons.

  • Cut the Pain: Two cups of coffee can cut post-workout muscle pain by up to 48%. From the Journal of Pain, March 2007 (link)
  • Increase your fiber intake: A cup of brewed coffee represents a contribution of up to 1.8 grams of fiber of the recommended intake of 20-38 grams. From the Journal of Agricultural and Food Chemistry (link).
  • Protection against cirrhosis of the liver: This is a good on, of course, you could just cut down on the alcohol intake. From the Archives of Internal Medicine (link). Another more recent study also showed coffee’s liver protecting benefits. link. Yet another study showed that both coffee and decaffeinated coffee lowered the liver enzyme levels of coffee drinkers. This study was published in the Hepatology Journal.
  • Lowers risk of Type 2 Diabetes: Those who consumed six or more cups per day had a 22% lower risk of diabetes. From the Archives of Internal Medicine (link). A recent review of research conducted by Harvard’s Dr. Frank Hu showed that the risk of type II diabetes decreases by 9% for each daily cup of coffee consumed. Decaf coffee decreased risk by 6% per cup.
    Lowered risk of Alzheimer’s disease: There is considerable evidence that caffeine may protect against Alzheimer’s disease. From the European Journal of Neurology (link). A recent study also isolated the compounds in roasted coffee that may be responsible for preventing the build-up of the brain plaque believed to cause the disease. 
  • Reduces suicide risk and Depression: A 10-year study of 86,000 female nurses shows a reduced risk of suicide in the coffee drinkers. From the Archives of Internal Medicine (link). Another study conducted by the Harvard School of Public Health found that women who drink four or more cups of coffee were 20% less likely to suffer from depression. Study link.
  • Protection against Parkinson’s: People with Parkinson’s disease are less likely to be smokers and coffee drinkers than their healthy siblings. From the Archives of Neurology (link). Research out of Sweden revealed that drinking coffee reduces the risk of Parkinson’s even when genetic factors come into play. link. Yet another study (published here) found that caffeine combined with EHT (a compound found in coffee beans) provided protective benefits to rats that were genetically predisposed to developing Parkinson’s.
  • Coffee drinkers have lowered risk of heart disease: Korean researchers found that study participants who consumed three to five cups of coffee a day were less likely to show the beginning signs of heart disease. The studyOther dietary factors should also be noted as Koreans typically have a different diet than do Westerners. A more recent study conducted in Brazil found that those that consume at least three cups of coffee a day tend to develop less calcification in their coronary arteries.
  • Coffee drinkers have stronger DNA: A study published in the European Journal of Nutrition showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far fewer instances of spontaneous DNA strand breakage. Study abstract.
  • Lower Risk of Multiple Sclerosis: Recent research showed that at least four cups of coffee a day may help protect against the development and reoccurrence of MS. It is believed that the coffee prevents the neural inflammation that possibly leads to the disease developing. The study was published in the Journal of Neurology, Neurosurgery & Psychiatry
  • Coffee reduces colorectal cancer risk: Even moderate consumption of coffee can reduce the odds of developing colorectal cancer by 26%. This protective benefit increases with more consumption. The study is described in detail here.

So it’s a safe bet to stick with coffee.

Living longer with coffee?

Feel free to pour yourself a cup of coffee before reading this — even if you’ve already had some today.

A study of half a million people found more evidence that drinking coffee is associated with a longer life


Yet another study has found that drinking coffee is associated with a longer life and lower risk of an early death. This adds to a significant body of research indicating that coffee has positive effects on the heart, liver, brain, and more.

The latest study, published in the journal JAMA Internal Medicine, reveals that people who drink more coffee have a lower risk of death even if they drink eight or more cups per day. The study, also found that even people who metabolize caffeine slowly are less likely to die early if they drink more coffee.

The study looked at 500,000 people in the UK for three decades., of whom 387,494 were coffee drinkers. The group studied was 54% female and had an average age of 57. Ten years after the start of the study, 14,225 people had died. The results suggested that people who drank two to five cups of coffee in a day were about 12% less likely to die than non-coffee-drinkers over the 10-year time period in the study. People who drank six to seven cups were 16% less likely to die, and people who drank eight or more cups were about 14% less likely to die.

In this study, coffee drinkers seem to gain health benefits from the habit. The study results showed coffee drinkers had a lower risk of death overall, just as many other studies have found.

It didn’t matter whether the coffee was decaf or regular, ground or instant — all were beneficial (though the connection to lower risk of death was weaker for instant coffee).

As with all studies like this in which researchers observe a group of people over time, this study can’t prove that coffee is the cause of the reduced risk of death. It can just say that people who drink coffee are less likely to die early.

Another large study of 500,000 people in Europe showed similar results to the recent UK research: men who drank three cups of coffee per day were 12% less likely to die over a 16-year period than coffee abstainers, and women who drank that much coffee were 7% less likely to die.

Another study of 185,855 multi-ethnic Americans confirmed that result, too. People who drank one cup per day were 12% less likely to die. Consuming two to three daily cups was associated with an 18% decrease in risk for early death. That study is particularly important, as it shows these benefits apply to African Americans, Native Hawaiians, Japanese Americans, Latinos, and white people. (People of color are not always as well represented in these types of studies.)

Other research has indicated that coffee drinkers are less likely to develop various forms of cancer, Type 2 diabetes, depression, Alzheimer’s, dementia, liver cirrhosis, and heart disease.

In many studies, it hasn’t mattered whether coffee was caffeinated or not, which indicates that many benefits may not be connected to caffeine — there are all kinds of other antioxidant-rich compounds in coffee that could have an effect. Still, at least one recent study attributed the lower risk for cardiovascular disease and stroke to caffeine, though those researchers still cautioned that overdoing it with caffeine was possible.

As all this data shows, coffee is likely beneficial for most of us, and at the very least not harmful. So the next time someone says they’re trying to limit their coffee consumption, you can tell them not to worry about it.

My favorite brand of coffee is Mountain Cabin what’s yours?

Healthy snacking

Eating healthy doesn’t mean you have to constantly deny yourself of all those delicious treats and snacks forever.

Making and eating healthy homemade snacks can be easy with GC Control Brownies and muffins. and… are they ever delicious!

To make basic muffins:
Preheat oven to 350°
1 egg beaten well
1/2 cup milk
1 cups GC Control any flavor
1 tsp. baking powder
Splash of Vanilla
Thoroughly blend all ingredients in a medium bowl.
Prepare muffin pan by spraying or brushing with a non-stick oil
Pour mixture into muffin pan.
Bake for 12-15 minutes.
Yields 4 – 6 muffins

Breakfast muffins.
I have these for breakfast or as a snack with coffee or tea.
Preheat oven to 350°
2 cups GC Control any flavor ( I used Apple Cinnamon)
1 tsp baking powder 
3 whole eggs
1 cup water or milk 
Bake for 20 minutes.
Yields 12 muffins

Brownies:
Preheat oven to 400°
2 cups GC Control Chocolate
1 tsp. baking powder
1 cup 2% milk (can also use fat free)
Mix all ingredients together and pour into baking pan.
Bake for 20 minutes.

GC Control Chocolate Mousse
1 scoop GC Control Chocolate
1 cup heavy whipping cream
Vigorousl shake ingredients until well-blended
Pour into glass.

GC Control Peanut Butter Cup
4 tbsp Coconut oil
8 tbsp GC Control Chocolate
Small amount of Peanut butter or Almond butter
Melt oil and mix with GC Control until smooth
Fill six muffin cups with half the mixture
Place dollop of nut butter in center of each half-filled muffin cup
Fill muffin cup with remaining chocolate mixture
Freeze for 30 minutes and enjoy
Store in refrigerator

Attain Pudding
1 scoop Attain Shake mix (any flavor)
3 tbsp water
Add ingredients to small ice cream size dish
Mix vigorously until thick and smooth.
Freeze for 20 minutes
Enjoy!

Healthy Gingerbread And French Vanilla Cookies
Preheat oven to 400°.
1/2 cup Unbleached Flour
2 scoops GC Control Gingerbread
1 scoops GC Control French Vanilla 
1/3 cup Eggland Eggwhites
1 cup Organic So Delicious Unsweetened Coconut milk
1 TB Organic Coconut Palm Sugar
2 TB Organic Earth Balance Butter
1tsp Organic ground ginger
2 tsp pure baking soda
1/2 tsp pure vanilla extract
2 tsp ground cinnamon

In large bowl add all ingredients.
Use electric mixer on low for 3-4 minutes.
Put mixture in the fridge for 5-10 minutes to harden slightly.
Spray two flat rectangular trays with non stick Extra Virgin Olive Oil.
Bake for 15 minutes.
Yield: 30 cookies.
Each cookie has 28 cal, 3g carbs, 1g fat, 2g protein, 1g fiber and 1g sugar.

Healthy choices.

If you’ve ever been on a diet and failed, you will love how simple this is.
You are not required to weigh food, measure, count calories or keep a journal.

I love that it’s not a diet. Most of all I love my results and how I feel!
So glad I took a chance, I’ll never go back. Its all about healthy choices.

A Valentine’s Kiss, before or after?

Do we kiss or drink coffee?

Why, we drink coffee first, of course!
Especially since we drink what must be the best coffee ever!
There’s no bitter aftertaste, nothing added, no chemical processing, just 100% Arabica Coffee beans from Colombia. Delicious!

It doesn’t need to be a National Coffee Day for us to be excited about our coffee. We get excited to drink Mountain Cabin Coffee every morning and every evening!

Now where is that Valentine’s morning Kiss?

#CoffeeLovers #MountainCabinCoffee #GetYourOwnBag #NationalCoffeeDay #InternationalCoffeeDay

Early Puberty Mystery Linked to Family Exposure to Household Chemicals

American girls are now going through puberty significantly earlier than in prior decades and this trend has been linked to physiological and psychological risks. Factors thought to drive early puberty include: obesity, toxic stress, and environmental elements.

A recent landmark study focused on one particular type of environmental element — chemicals in household items. A long-running study on mothers and children published in Human Reproduction determined that the onset of female puberty is associated with exposure to commonly used chemicals like phthalates, parabens, and the antibacterial agent triclosan.

These products can be found in personal care products, some brands of perfumes, cosmetics, and toothpaste. The same result was not found in populations of boys, whose timing of puberty was also examined in this study.

University of California, Berkeley associate professor Kim Harley, Ph.D reported that researchers have known for the past 15 to 20 years that girls are entering puberty at an earlier age than they used to in the past. Obesity certainly plays a role in that, but now science has shown that the hormone-disrupting chemicals that are in our homes and in our environment could be an additional factor that’s contributing to this.

While it’s too soon to say conclusively whether these widely used chemicals are definitively causing early puberty, we need to pay attention to these chemicals and studies are starting to have enough information about them to certainly be concerned.

Discovering the cause of early puberty is important to scientists because the phenomenon is linked to a higher risk of developing depression, a greater risk for teen pregnancy, and an increased likelihood of developing diseases like breast cancer and heart disease.

The new study’s conclusions are based on data on pregnant women and the children they gave birth to who were enrolled in the Center for the Health Assessment of Mothers and Children of Salinas study between 1999 and 2000. When the women were at around 14 and 27 weeks’ gestation they gave the scientists consent to examine their urine samples for concentrations of phthalates, parabens, and phenols.

After the women gave birth, the team collected urine samples and evaluated the pubertal development of the resulting 179 girls and 159 boys. Every nine months between the ages of 9 and 13, scientists checked in to see how puberty was affecting the children. Overall, 90 percent of the urine samples showed concentrations of all the tested compounds. That was only detected in the 73 percent of the samples of pregnant mothers and 69 percent of samples taken from the nine-year old girls.

Mothers whose samples contained diethyl phthalate and triclosan had daughters that entered puberty earlier. For every doubling of triclosan in the mother’s urine, the timing of the girls’ first menstrual period shifted by just under a month and for every doubling in the samples for an indicator for phthalates, the development of girls’ pubic hair shifted by 1.3 months earlier. The urine samples taken from 9-year old girls revealed that, for every doubling in concentrations of parabens, the timing of the breast and pubic hair development, as well as their first period, happened one month earlier on average.

One reason these chemicals may affect puberty is because all of them are known endocrine disruptors. Previous studies on animals and humans have demonstrated that endocrine disruptors have the capacity to mimic, block, or otherwise interfere with the body’s hormones. They can bind to hormone receptors, such as estrogen receptors, and influence changes in our bodies. These chemicals can impact development, particularly if the exposure is happening in utero, and t research from human studies show that they may also impact development.

The difficulty in sharing the study’s results is that for now all they can say is that these are “chemicals of concern.” The Centers for Disease Control and Prevention readily acknowledges that there’s widespread exposure to phthalates and parabens, with the majority of Americans who are tested containing evidence of these chemicals in their urine. However, the agency states that finding a measurable amount of these chemicals does “not imply that they cause an adverse health effect.”

Harley hopes that regulators look at studies like hers when they move forward in conducting policy decisions and regulations. As of now, she explains, there’s no established benchmark level that states when it’s no longer safe to be exposed to these chemicals. It’s not illegal to have them in personal care products because the science isn’t strong enough to say that they absolutely cause adverse health effects. They are controversial chemicals, and about 70 percent of Americans have them inside their bodies.

These chemicals are basically ubiquitous. Regulation isn’t really there, but for people who are concerned, there are things that can be done. The advice is simple: Reduce exposure to chemicals of concern by changing the personal care products that you use and by purchasing products that don’t contain them.

So if you’re like me and pay attention to labels and ingredients, you may be concerned about the health and well being of your families, and arre careful about what you bring into your home. Switching to products that are formulated with natural, biodegradable ingredients and contain no harsh chemicals means they’re safer for your children, family, your home, and the environment.

Why become the CEO of your own health?

For starters, who wants to be told how to live and survive? For me, I would rather have control over my health and THRIVE. I remember the days of suffering when I was so frustrated and had a laundry list of symptoms.

I felt like I was just a number or file at the doctor’s office. I was receiving no answers just methods to temporarily “mask symptoms” that were causing more symptoms. I was at such a loss and just wanted to live a normal life.

The moment I decided I was done and set out to discover what I needed to do for my own unique body, I felt free. It took a long time, a lot of self care, a strong support system, lots of education and discovery. I had to discover a lot about myself and through that process I discovered ME. How many people wait until they are sick to go to the doctor?

I’m not judging; I was one of them. When I discovered holistic health, functional medicine and prevention, it changed my life.

When I discovered the unique foods that nourished my body, I felt empowered and healthy.

When I discovered the importance of self care, I felt loved.

I chose food and a lifestyle change as my medicine and healthcare. This message is not meant to criticize or stir up politics, but empower you to take a stance in your health.

In discovering the things that are designed for your own beautiful bio-individuality. Don’t be afraid to ask questions about your health. Don’t be afraid to stand up and take responsibility for your journey.

I hear (and have felt myself) frustrations, I see people suffering and the lives I want to help change. It took me years to discover what healthy looks like–in all aspects of the wellness wheel. It’s more than just what we eat and exercise.

I became a holistic health & wellness coach to help others live a balanced healthy life with less time, frustration and lack of understanding. To help others on their healing journey- physically, emotionally, mentally and spiritually.

I encourage you to listen to your body, grow your knowledge and understanding, bump up your self care tank, work on a mindset shift and discover your own beautiful live life!

Grandma was right

Your little old soup making grandma who claimed chicken soup would cure what ails you was right as studies show many soups also have medicinal purposes. What was once considered a wives’ tale, chicken soup now has the backing of the scientific community with helping relieve the symptoms of the common cold. Scientists believe that a bowl of the soup may reduce inflammation of the lungs. It is thought that chicken soup slows down the activity of white blood cells that can cause the inflammation.

So break out that bowl and spoon! Umm, ummm, good!

So what are good carbs?

When people decide to get a healthier lifestyle many start with looking at their diet and removing unhealthy items, switching out carbohydrates and in some cases avoiding carbohydrates entirely.

Avoiding carbs completely is probably the worst thing you can do, you need some sure cutting out breads, pastas and cereals is a start, but what carbs can you keep to benefit for your health?

Here is a short list that includes 15 starchy or complex carb foods:
Vegetables: All of them, especially pumpkin, butternut squash and fresh beets. It is best to eat a variety of vegetables every day.
Whole fruits: Apples, bananas, pears, strawberries, berries, etc.
Tubers: White potatoes with skin, sweet potatoes, yams, etc.
Legumes: Lentils, kidney beans, peas, peanuts, etc.
Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, pecans, etc. Avoid Brazil nuts.
Seeds: Chia seeds, sunflower seeds, pumpkin seeds.
Whole grains: Choose grains that are truly whole, as in 100% whole wheat bread, 100% whole wheat pasta, pure oats oatmeal, couscous, brown rice, Basmati (a long grain rice) etc.
Tubers: White potatoes with skin, sweet potatoes, yams, etc.
Cereals: Oatmeal (old-fashioned or steel cut), Cream of rice hot cereal, multigrain hot cereal, barley, oats, rye, triticale, and a few others)