Coffee is your Friend

Coffee, the world’s second most consumed beverage in the world, is enjoyed by 90% of Americans each and every day. I am one of those proud Americans. Within that 90%, a portion chooses decaf for fear of possible health-related issues. I am not one of them. To me, that is anti-American. There is a reason wars were fought over coffee, because it's that good. Don't ruin it by ordering decaf.

Regardless, research supports that moderate consumption of coffee (2-3 cups/day) is not only safe, but has many health benefits!!!


Like with most things in life, moderation is the key. There have been some studies that report health related issues in excessive coffee consumption. Those may include: interference with sleep patterns, increased blood pressure, non-fatal heart attacks, increased PMS symptoms, and increased risk of miscarriage.  Basically, most of these side affects are related to an increased heart rate. Meaning, don't drink so much coffee that you run around shaking like a crack head. 


Again, this research was found in excessive coffee drinkers who also were coffee drinkers with caffeine sensitivities. With moderate consumption, there is an abundance of research that suggests health benefits. These benefits may include:

Antioxidant consumption (can make up 50-70% of daily intake)

60% reduced risk in prostate cancer

80% decrease in Parkinsons


Despite all the benefits listed, the chatter still exists about all the negative effects of coffee.  What makes coffee bad is the crème and 4 tablespoons of sugar and syrup!!! If you feel like you need 3 years of French class to order your drink, it's probably not good for you. Calorically speaking, black coffee is contains about 10 calories. Starbuck's Holiday Eggnog Latte has 480 kcals with 21g of fat. 

In addition to the benefits previously mentioned, an ol' cup of joe has a tremendous amount of health benefits when consumed moderately. That list includes:

25% decrease in Colon Cancer

80% decrease in Cirrhosis

50% in Gallstones

Possible reduction in Altzimers

Reduced risks of Diabetes

Research on coffee continually shows a relationship to the reduction in many serious diseases. With an abundance of healing properties, coffee contains generous source of Antioxidants that may make up as much as 50-70% of the daily intake in Americans! 

Another great attribute of coffee is its affects on performance. Several studies have shown that roughly 350mg of coffee can increase performance around 11%, mostly in the case of endurance athletes. I, personally, consume coffee as a pre-workout supplement. It increases my focus and gives me a little boost. And I like my coffee like my lab, Tex: Black and Strong. A small coffee is also way cheeper then the 'nitro booster 2k muscle pump amp' crap you're probably taking. Those are just stimulants to get your heart racing. It's not worth your money and some of it isn't safe.  If you like that, hell, meth is cheaper and does the same thing. 

Lastly, please stop believing that coffee will dehydrate you!! Coffee is 98% water!  A military study showed no significance in urine loss between soldiers who consumed no coffee, a moderate 200mg and high 400mg. The same study proved the 11% increase in performance. 

So all in all, coffee is perfectly fine in moderation (just like everything else!).  And it has numerous health benefits.  So next time you’re in need of a pick me up, don’t be afraid to reach for the coffee pot.

"Mirror Your Activity"

Typically most Americans fall into the following eating cycle:

• ·      We wake up and leave for work, eating little to no breakfast.
• ·      We get through the morning by drinking an energy drink, coffee or other caffeinated beverage.
• ·      By lunch your are starving and cram in a big lunch in under 20 minutes usually from a fast food facility.
• ·      3pm comes and we start to crash, so we crab another caffeinated drink and a maybe a sugary snack.
• ·      6-7pm comes and dinner becomes the largest meal
• ·      We go to sleep shortly after 

This routine increases weight gain, reduces metabolism and is a culprit of low energy throughout the day.  Using the “Mirror Your Activity” approach will help eliminate these conditions.

Really, if Americans were to simply flip this approach, they would improve their health. But lets add to that. The “Mirror Your Activity” approach simply means you eat when your activity level is higher and less as movement decreases.

Metabolism is highest in the morning because we are up and active, so make breakfast (not dinner) your largest meal.  Additionally, our carbohydrate tolerance is at its peak in the early hours of the day. Eating a larger portion of carbohydrate in the morning boosts metabolism and is a good time for grains and starches.

As the day continues, we want to reduce both the portions of our meal and carbohydrate intake. Additionally a substantial lean protein source should be integrated into all 3 major meals.

Try the following guide to help boost metabolism, increase energy levels and burn body fat:

Breakfast –

Eat a large meal high in carbohydrates with a large protein source and healthy fat. This can be upwards of 40-50% of your daily calorie intake!

Snack –

Consisting of a fibrous carbohydrate (fruit/veggie) and dairy/protein (yogurt/cheese/nuts)

Lunch –

Eat a moderate size meal with a large protein source and moderate carbohydrate and fat. Lean more towards your vegetables and smaller portions of starches.

Snack –

Consisting of a fibrous carbohydrate (fruit/veggie) and dairy/protein (yogurt/cheese/nuts)

Dinner –

Eat your smallest meal that is limited in carbohydrates and fats. Shoot for a lean protein and a fist-sized vegetable.

Take what you are currently doing, flip it, and add a few healthy snacks. Fuel your body with fibrous carbs, lean proteins and healthy fats. Eat smart and often and you’ll hit any goal!

Eat Elite.