I’m sure you’ve heard about it. Bulletproof coffee aka butter in your coffee.
So, what’s the deal? Why is this high fat morning beverage considered a healthy living body hack?
What is bulletproof coffee?
Bulletproof coffee was originated by Dave Asprey, body hacking expert and originator of the Bulletproof lifestyle.
I’ve been a avid Bulletproof coffee drinker, on and off, for the past 5 years. It helps me keep sustained energy, more so than I would with normal coffee. This sustained energy also helps me make bigger gains when it comes to exercise.
If you’ve you’ve never heard of Bulletproof Coffee before, it’s high quality coffee, blended with grass-fed butter (I like Kerry Gold) and MCTor Brain Octane Oil. MCT and Brain Octane are a concentrated form caprylic fatty acids. MCT is 9 times and Brain Octane is 18 times stronger than coconut oil. Although, coconut oil also contain these essential fatty acids and can be used in Bulletproof coffee.
The saturated fat and cholesterol in the grass-fed butter can support your hormones. They also provide a slow burn of steady energy. The Brain Octane’s medium chain triglycerides (MCTs) metabolize into fuel for your brain and promote thermogenesis, increasing your metabolism.
Basically, learning to include the right kind of healthy fats into your diet is beyond important when it comes to finding your healthy happy. Which is why I suggest you learn more about bulletproof coffee and decide if it can work for you!!
How I make Bulletproof coffee work for me:
At least 3 mornings a week I start my day with Bulletproof coffee. It includes a tablespoon of butter and some coconut oil or MCT oil for healthy fats and extra benefits. I also add a scoop of collagen powder, which has amazing benefits.
These days I have been experimenting with new varieties of super anti-oxidant coffees. Lately I’ve been into a mushroom coffee for the extra superfood benefits. I promise it doesn’t taste like mushrooms!they are all delicious. All you need now is a blender - throw in all your ingredients and pulse for a couple seconds. You’ll notice you’ve now created a frothy latte!!
One word of warning: If you aren’t used to consuming coconut oil, start slowly as coconut oil and MCT oil can cause short-term stomach upset. Start slow and allow your digestive system to get used to this high fat way of starting your day. Coconut oil and MCT oil have immune boosting, metabolism boosting, and yeast-fighting properties - they are awesome!! Just don’t jump in too fast!
Also, Bulletproof coffee can add up to about 441 calories, 80% of that is from saturated fat. When deciding to try Bulletproof coffee make sure the rest of your diet corresponds. Feel free to reach out with questions!
Bulletproof Coffee Recipe:
Make your own brain-boosting coffee drink to jumpstart your day!
Print this recipe!
Tabata is my favorite workout to share with clients - A) Because it’s a workout that can be done with limited equipment B) Because each Tabata set is only 4 minutes long, making it easy to fit in, even with the most hectic of schedules!
Here is the Tabata low down:
Each Tabata set lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. At least if you are doing it right! Keep in mind the purpose of Tabata is to create a high intensity workout - ultimate goal during each working set is to go anaerobic, which means breathless. (aka - You shouldn’t be able to talk!!)
The structure of the program is as follows:
Try downloading a Tabata app like this one: https://play.google.com/store/apps/details?id=com.simplevision.workout.tabata&hl=en
This makes it a lot easier to remember what round you are on!Then be ready to push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise.
For this at home tabata set - all you will need is:
Remember, when you are on for those 20 seconds, you should be working as hard as you can! Own your workout and modify where you need to!!
For another tabata workout - check this out!
Feel free to contact me with any you may have about ways to own your healthy happy life!!
Today was the kick off to my ELEVENTH year teaching preschool cooking classes. My classes consists of children ranging from 3 to 4 years old and are focused on much more than just cooking. I believe in teaching children from an early age the importance of making positive eating choices. Hearing the vocabulary of a healthy diet and understanding the power they have in making positive food decisions will ultimately lead them into a healthful adulthood.
Over the past 11 years I've been able to culminate my experience as a preschool teacher, my own "mom" knowledge and my experience as a fitness professional that is certified in fitness nutrition to develop recipes and lessons that motivate these little students.
During our first month of cooking class this year we will be talking about our 5 senses; sight, hearing, tasting, smelling and touching. We will use these 5 things to explore a variety of foods and learning how our bodies need many different kind of foods to keep our energy high and to help us be strong. This is an important catch phrase to repeat to your child as you try to get them to try new foods.
Today at cooking class we discussed the 5 senses and then tried a variety of foods. We talked about seeing our food. Providing your child with a colorful plate will not only provide them with lots of important vitamins and minerals but it will give you an easy way to spark up conversation about the colors they see on their plate.
When trying new foods have your kids touch and smell the new food. Ask them how they think it smells. Do they think it will taste the same way? How does it feel? Is it sticky, hot, cold?
Next, ask them to try something. Ask them to be really quiet. Can they hear their food? This can be really fun and different for them because they don't usually think of food making noise but today we tried crunchy pretzels, which they liked. We, also, had cucumbers and sweet peppers which kids were more hesitant to try but after trying crunchy pretzels they were more eager to try another crunchy food like a cucumber. Remember to praise them for trying the new thing! Let them know how awesome they are for eating healthy foods that will make them strong!
Lastly, tasting! Discuss flavors. Is their food salty? How about sweet? Avoid questions about them liking it. Focus on the positive of them trying something new that is good for them.
The most important thing I've learned from teaching preschool cooking class is that kids will surprise you! There are things you are sure they would never try let alone like. But kids are constantly changing and so many of the decisions they make are based on the way that an idea is presented to them. If you stay positive and keep introducing new foods on a regular basis this will become the new normal to them. According to the USDA, it can take kids 8 to 15 tries before they start to like new foods. So don't give up. Offering a variety of foods will help them learn to accept new foods regularly and will lead them to healthier habits as they grow.
I know how hard a healthy lifestyle can be with kids around. It seems there is always a plethora of junk to eat and, trust me, I know all about how sometimes the only chance a busy mama has to eat is when she’s stealing leftover Teddy Grahams from her three year old. We’ve all been there and most likely we will all be there again. Hey, that happens sometimes. Don’t beat yourself up over it. A mom’s got to do what a mom’s got to do. But here are some easy important tips to helping reign in that snack stealing habit in:
First off, planning your daily meals from the time you wake up until the time you go to bed will become your super hero power of restraint against that mindless snacking. Have a list of go to’s for every meal and be prepared for your ever changing life!
That means pack yourself a snack when you are on the move. Have a selection of easy to eat on the go foods for all of your meals. We all know that sometimes that’s where life is going to take you and it’s when you’re not prepared that those snack stealing tendencies start to rear their ugly heads. High quality protein bars and trail mix are my go to’s!
OK, the next one may not always be the most cost efficient or least wasteful but I’ve found it works for my family. When it comes to snack foods for my kids I almost always try to buy them in individualized pre portion bags. The reason I do this is because I would notice myself mindlessly snacking when I would dish my kids out a snack. I’d give them a couple crackers and then I’d have a few. A few crackers no big deal, right? Well, it doesn’t take much to add up to a hundred calories and when you are doing that multiple times a day it really adds up. Plus, I would notice I would do it for the wrong reasons. I wasn’t eating because I was hungry, but because I could, or it was just a couple, or I didn’t want the rest of the bag to go to waste. Whatever my excuse was, it was not ever a very valid one. I do usually split up the small bags between my kids during snacks, if we aren’t on the go. This makes it less wasteful and also keeps their portion sizes in check. Added bonus!
My next tip for keeping your eating in check in a world that can sometimes be dictated by motherhood is to learn your trigger points. We all have those things. A bag of Ruffles and french onion dip or a box of Peanut Butter Patties. We all have those things that we just can’t say no to. I’m for sure not saying to never enjoy those things but I am saying that if you know if there is a bag of Doritos in your house you are going to end up eating the whole thing, well then it probably shouldn’t be in your house. The more you spend time planning your meals, the more you will become aware of those trigger points and won’t even want to put yourself in a position of becoming weak to them. For example, I love to bake. In the healthy eating preschool cooking class that I teach we make a lot of healthy baked goods. So great and fun to share with my family!! Um…not always so much!! The problem I have found is when I bake things I totally end up overeating. I think I tell myself, “I made it! I don’t want it to go to waste!” And then I eat an entire loaf of banana bread in a day! No matter how “healthy” it is, a whole loaf of banana bread in a day may be excessive. So baking things. YES, BAKING THINGS, is a trigger for me. And, yes, I still love to bake but knowing about my “problem” helps me keep things in check. I just know that when I’m going to bake I need to separate part of it for immediate eating and store/freeze the rest, or I treat my baking as a treat. I relax and enjoy what I made but try to keep in mind that just like with all treats I don’t need to go nuts.
The last tip I have for you ties in with knowing your trigger points. It’s to remember that you are your children’s teachers when it comes to growing up and living a healthy lifestyle. Remember how we talked about forgetting about all that stuff from the past? Most of us ladies have grown up with all sorts of diet, health and fitness garbage filling our heads. This is your chance to change that for your children. Be real about health and nutrition with your kids. Kids need to learn about the importance of food fueling their bodies. They also need to know the importance of making healthy choices. Fill your home with a variety of healthy foods and make that their normal lifestyle. Don’t get me wrong, my kids have had Pop Tarts before but they also have quinoa on a regular basis. It’s all about balance. A treat is a treat. Treats aren’t special if you have them all the time. Enjoy them with the special satisfaction that they aren’t something you can have all the time. That’s why they are a treat! What a great life tool to share with your children by instilling that in them in an early age!!