coffee

What’s on the Menu – Goes Together Like Peas & Coffee

A few weeks ago I shared my favorite dairy coffee creamer, but I want to let all you know that I’m also a fan of nondairy creamers. As mentioned in the previous post the variety of nondairy choices you have to choose from is borderline overwhelming.

Soy, almond, and coconut are probably the most popular (besides the uber processed coffemate), but there is one that is starting to show up more in stores that I believe provides the most nutritional benefits.

Ripple Foods produces “milk” made up primarily of pea protein. Eight ounces contain nearly 5 g of fat and 8 grams of protein. It doesn’t have as short of an ingredient list as I’m use to, but it’s much more nutritious than almond milk.

Too much dairy wreaks havoc on my digestion so I like to add this and some unsweetened coconut milk to one of my daily coffee concoctions.

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What’s On The Menu – The OG of Coffee Creamers

The coffee creamer industry has really blown up in the past couple decades. Every grocery store now has multiple shelves dedicated to every type of creamer you can imagine.

Hazelnut flavored creamer made from soy milk? Got it!

Pumpkin spiced flavored creamer made from almond milk? You betcha!

I, on the other hand, prefer the original coffee creamer.

ACTUAL CREAM!

Besides collagen from Great Lakes, heavy cream is my preferred coffee additive. Two tbsp contains 12 g of fat (mostly saturated) and no sugar or carbs. It does contain a small amount of lactose so those that are intolerant may want to use unsweetened coconut milk if they want a fatty coffee creamer.

Just stay away from the sugar-laden creamers filled with artificial ingredients.

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Addicted to Fitness Show Notes – Addicted to Fitness 2017: A Year in Review

Another year in the books!

For our final episode of 2017, we’re recapping some of our favorite episodes. It was harder than you might think, with more than 40 episodes logged over the year, including taste tests, interviews, reviews and personal updates. But, no worries! We are sharing our top six episodes with ya!

Before we get into the recap though, we give a quick reminder that Nick and Tampa Strength are launching Tampa Fit Moms in January. If you’re a local, you can sign up to get your year of fitness on the right track.

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Check out what current FIT MOM @juicybjules thinks about training at Tampa Strength. Head to tampafitmoms.com to enroll in our upcoming FIT MOMS program. ⠀ ⠀ “Training at Tampa Strength has an outstanding, energetic vibe! The facility is immaculate & the staff is friendly & professional. They put together a custom work out tailored for me where I can progress at my own pace, they're flexible with the schedule, it's always challenging & they keep me accountable! I would recommend it to anyone that is looking for an ideal place to train! .”⠀ ⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #semiprivatetraining #health #fitness #fitnesscommunity #fitmoms #momfitness #fitfam #grouptraining #womenfitness #abs #active #core #weightloss #motivation #workout #Tampa #tampabay #tampafl #tampafitness #southtampa #healthytampabay #igerstampa #ETTampa #tampastrength

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Now, let’s get on with the show!

Whether you’re new to the podcast or a seasoned listener, these are some episodes worth going back and giving a/another listen to.

  1. Cryotherapy (1/9) – One of the coolest experiences! It seems intimidating at first, but we took a group of people to try a cryotherapy experience with fun results. Then we dive into the benefits of this increasingly popular therapy.
  2. The Hemp Coffee Interview (2/20) – Nick and I interview the founders of The Hemp Exchange, do a taste test, and learn all about the incredible health benefits of hemp coffee.
  3. Crutch Foods (3/27) – We continue to reference this episode due to the importance of knowing our crutch foods so that we don’t get stuck in a dietary rut.

Coffee taste test pic

4. Fat & Coffee Taste Test (4/10) – Because we’re such coffee lovers, we had to explore the various fats that can be added to coffee and find out which were our favorites.

5. Mothers Know Best & We’re having a baby! (5/27) – Our largest personal unveiling on the podcast, when we announced our pregnancy.

6. 1776 Marcos Game (7/3) – We test each others’ nutritional knowledge of foods, but with a fun twist, by looking at foods from 1776 (the year of our country’s independence).

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These are our favorites from the year, but let us know what yours are! Head over to our Facebook page for some exclusive content and to share your 2017 highlights.

Hope you had a great year and we look forward to spending 2018 with you!

Links to this week’s episode

iTunes – https://itunes.apple.com/us/podcast/addicted-to-fitness-2017-a-year-in-review/id1121420986?i=1000398314746&mt=2

Soundcloud – https://soundcloud.com/nick-burch-702220833/addicted-to-fitness-2017-a

Website – http://addictedtofitness.libsyn.com/addicted-to-fitness-2017-a-year-in-review

Addicted to Fitness Show Notes – Twelve Healthy Habits We’re Dropping in 2018

Make sure you listen to this week’s entire episode to hear the “healthy habits” that we’re going to give up in 2018 and why!

We begin this week’s episode with a call to share and engage – common themes during the holiday season – by visiting our ATF Podcast Facebook page and engaging with us.

Also, we’re sharing the awesome 20% off promo code (“ATF”) from our sponsors, The Hemp Coffee Exchange so you can stock up on some tasty, and nutritious, coffee – just the ticket for gifting or making it through all your holiday parties!

Now, we know our training recaps have become a bit lagging lately, but it’s life! We report on the ebbs and flows of our training and we’re currently in a… well, lull. Life is providing more than enough activity in general and taking care of our baby girl continues to challenge us physically.

Nick did have a particularly exciting update related to his training and business though – he was on the radio this week! Specifically, he made an appearance on his client’s show on 102.5 The Bone, talking about his own fitness story (people always find it hard to believe Nick used to be much heavier and NOT that into fitness), and to promote the Tampa Strenght Fit Moms program.

If you listened to last week’s episode, you’ll have heard about the importance of exercise for moms. The upcoming Fit Moms program, which starts in January, works to help make fitness a priority for moms with an accessible kick-off to a training program. Learn more about it on tampafitmoms.com and if you’re a Tampa Bay resident, enroll today!

I, on the other hand, have absolutely no training recap to share this week. That’s right. None. Zip. Zilch. Nada. Instead, I talk about why I don’t feel bad about not having anything new to report (seriously).

Also, I am working on on a Mommy & Me/Baby workout based on yoga. I’ve been trying out various moves with Ella in the past couple weeks and will hopefully be sharing the workout I create with you in the future – blog post, live stream, video, who knows! Stay tuned and let us know if it’s something you’d like to see.

shannon & Ella

Today’s main topic is a bit of a reverse on a traditional year-end topic. That’s right, we’re talking resolutions or rather anti-resolutions.

Instead of taking on a load of new goals or habits, Nick and I review the 12 “Healthy Habits” that we’ll be dropping in 2018.

Listen to the podcast for the full list, but here are some of Shannon & Nick’s “healthy habits” we’re going to give up in 2018:

SHANNON’S HIGHLIGHTS:

  • Drink More Water – Nope! Dropping it. Instead, I’ll be focusing on incorporating more probiotic-rich kombucha and green juices (low in sugar).
  • Drink Almond Milk as Go-To Dairy Replacement – See ya! Turns out almond milk is a very nutrient poor diary milk substitute so I’ll be working to try other non-dairy drinks.
  • Measure Fitness by How Your Clothes Fit – Not anymore! Especially coming off a pregnancy this previously go-to rating has proven very inaccurate. Strength, endurance, and energy levels are a much better measurement of fitness.

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NICK’S HIGHLIGHTS:

  • Drink More Juice – Not anymore! Whether it’s 100% fruit juice, fresh squeezed or cold-pressed, juices made primarily from fruit are high in fructose (sugar) which negates the beneficial vitamins & minerals it contains.
  • Lift More – Nope! Though it’s important to lift heavy on a regular basis, Nick is going to focus on incorporating more functional movements into his training instead. Isolation exercises (eg. bicep curl, back squat, military press, etc.) with heavy loads will be more beneficial and are less likely to cause injury.
  • Meditate When You Can – Heck no! Finding a spare minute (or 10) whenever he can isn’t enough, so he’ll be using his favorite mediation app – Headspace – to be sure he makes time and meditates at least 3 minutes every day.

We have six more habits we’re saying farewell to that we go into in the episode.

Finally, a couple more quick reminders to like and follow the Addicted to Fitness Podcast Facebook page for exclusive content including an upcoming mommy-daughter workout and protein bar taste test!

Visit hempcoffeeexchange.com to get some delicious sustainable super coffee and make sure you use the code “ATF” at checkout to get 20% off.

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/twelve-healthy-habits-were-dropping-in-2018/id1121420986?i=1000397630992&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/twelve-healthy-habits-were

Website: http://addictedtofitness.libsyn.com/twelve-healthy-habits-were-dropping-in-2018

What’s On The Menu – How To Make A Sustainable Cup of Joe

Besides nutrition and exercise, coffee has to be the most popular subject matter on elementaltampa.com. I took a quick look and I’ve written 3 blog posts and recorded 3 Addicted to Fitness podcasts that discuss the benefits of my favorite beverage. This week’s menu spotlight will be yet another ode to one of my beloved coffee beverages.

If you listen to this week’s ATF podcast (episode link) you would have heard that we’ve been fortunate enough to partner with an awesome company called The Hemp & Coffee Exchange. THC_exchange produces a

Super coffee blend of intelligently sourced hemp seeds, hearts, and green coffee beans.

If that product description sounds familiar to our longtime followers, it’s because we interviewed the creators of The Hemp & Coffee Exchange earlier this year for an episode of ATF, which I encourage you all to go back and listen to (episode link). I learned from that interview that their hemp-coffee blend is not only delicious but offers more nutritional & environmental benefits than the coffee you can buy at the grocery store.

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Jeremy & Brett, creators of The Hemp & Coffee Exchange

The health benefits of coffee have been mentioned numerous times on this blog, but I think they always deserve repeating. Several of the positive health benefits associated with coffee consumption include:

  • Two or more cups of coffee could prevent alcohol induced cirrhosis by up to 66% (source)
  • Studies have shown that drinking coffee can result in a significant reduction in prostate cancer (source)
  • Studies have shown that the caffeine in coffee can improve performance in endurance events (source) FUN FACT: caffeine was considered a performance enhancing drug by the Olympic drug testing agency until 2004
  • Studies have linked coffee consumption to the reduction in the development of both Alzheimer’s disease and dementia (source)

THC_exchange uses high quality coffee beans, which they roast themselves, to produce their product, but the health benefits of this “sustainable super coffee blend” don’t stop there. The incorporation of hemp provides numerous important water-soluble nutrients like omega 3 & 6 fatty acids (specifically gamma-linolenic acid), amino acids and several important vitamins and minerals (source). The use of hemp is also important to another tenet held by the creators of THC_exchange, sustainability.

During our interview, THC_exchange creators told us that they believed that hemp could revitalize the United States agricultural industry. Not only is it a phenomenal cover crop, but it also re-introduces nutrients to the soil, takes minimal water & resources to maintain and has numerous industrial uses (e.g. livestock feed, textiles, building materials, etc.). Unfortunately mass production of non-psychoactive hemp is currently illegal in the United States, but products like THC_exchange coffee demonstrate its benefits and importance.

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All these nutritional & environmental benefits aren’t even the main reason why I love this hemp-coffee blend so much. I can say without hesitation that it is one of the most flavorful ground coffees I’ve ever had. You all know how much I love coffee. I post a coffee pic on social media almost every day!

If THC_exchange’s coffee tasted crappy, no amount of health or environmental benefits could make me drink it, let along recommend it to others. Both varieties of their hemp-coffee blends have unique flavor profiles and they even offer a no hemp, whole bean option for those who aren’t ready to add a little hemp to their morning coffee.

I encourage you to head to THC_exchange’s website (link) to learn more about their values and products. If this post has compelled you to try one of their hemp-coffee blends, please use the code “ATF” at checkout to get a 20% discount. Let me know what you think and please feel free to share a pic of your cup of THC_exchange coffee with us on social media (Facebook, Instagram or Twitter).

What’s On The Menu – Eating Whole Foods On The Go

I’m a man who likes structure. I love scheduling out all my appointments, meetings, training sessions and so on. Hell, I even like scheduling out what food I’ll eat on a daily basis. Unfortunately life doesn’t always allow that to happen.

Regular readers of the blog know that Shannon and I’s schedule the last few weeks was completely rearranged by Hurricane Irma. After I heard Tampa was in the path of potentially one of the strongest storms to make landfall in the U.S., I disregarded any healthy eating habits and focused primarily on fortifying our house. Thankfully, Irma caused minimal damage and allowed us to return to our normal routine rather quickly.

Then, 2 weeks later, Shannon went into labor.

Shannon labor

These two epic life events forced us to eat a lot of prepackaged foods on the go. Fortunately for us, there are some legit prepackaged whole foods available nowadays. Below is a list of several of my favorite whole food items that you can eat on the go:

  • Epic Bars: these “meat bars” are made with high quality protein from sources like buffalo, venison, salmon, wild boar and many more. They also focus on using other whole ingredients that are low in sugar and free of gluten, grain, soy and dairy. The sriracha chicken bar pictured below contains 4 g of fat, 15 g of protein and only 1 g of carbs (click here for more nutritional info).
  • Trail Mix Packs: individual serving packs of raw and/or lightly roasted & salted almonds, cashews, walnuts and even peanuts are a great source of dietary fat, protein and fiber. Just beware of the sugar content of any trail mix packets that are filled with lots of candy or dried fruit. The Go Raw Trek Mix packets from Trader Joe’s contain 14 g of fat, 7 g of protein and 3 g of fiber.
  • Parmesan Crisps: these crispy chip substitutes are so flavorful that you won’t even remember the word Doritos after having them. I usually grab a $3-4 container from Whole Foods when I’m out and about, but you could easily make these at home. According to the Whole Foods website, 4 crisps contain 6 g of fat, 9 g of protein and 1 g of carbs (source).
  • Upgraded coffee: I don’t leave home without my homemade coffee concoction – 12 oz of coffee, 3 tbsp of Great Lakes Collagen and 1/4 cup of heavy whipping cream or canned coconut milk. This creation contains approximately 12 g of fat, 18 g of protein and <1 g of carbs. Click here to read more about Great Lakes Collagen.

Whole Foods Togo

That’s my abbreviated list of whole foods you can eat on the go. If you’ve got an item that you believe fits the criteria please let me know. Drop us a line, and by that I mean email us at elementaltampa@gmail.com or give us a shout on social media (Facebook, Instagram or Twitter).

I believe that the moumental life events are done for the time being. Now Shannon and I are mainly focused on rearing our young, which means we’ll hopefully have time to make some home cooked meals. If you have any ideas for big batch dishes we can munch on during our maternity/paternity leave, feel free to send them our way.

 

What’s on the Menu – Almost everyone uses PEDs

Hi, my name is Nicholas Burch, and I’m a coffee addict.

It’s true. I really can’t live without the stuff. When I wake up every morning I look forward to the fact that I’ll soon be drinking coffee. I enjoy the ritualistic aspects it includes. I actually have fond memories of times with relatives no longer living that are based around having coffee with them. I’m sure my body looks forward to the energetic boost (more on that later) it can provide, but I truly look forward to the act of making & drinking coffee.

Thankfully, my coffee loving vice is healthy. In fact, with the scientific research I’ve gathered, I’m willing to say that coffee is the healthiest beverage on the planet. Shannon and I actually debated this very statement in a past episode of the Addicted to Fitness podcast (click here to listen). Below is several potential positive and negative impacts of coffee consumption. Take a gander and decide whether you’d put coffee in the friend or foe category.

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Coffee & protein – how I start everyday

Pros

  • Contains the powerful antioxidant chlorogenic acid, which can reduce free radicals that damage cells (source)
  • Two or more cups of coffee could prevent alcohol induced cirrhosis by up to 66% (source)
  • Studies have shown that drinking coffee can result in a significant reduction in prostate cancer (source)
  • Studies have shown that the caffeine in coffee can improve performance in endurance events (source) FUN FACT: caffeine was considered a performance enhancing drug by the Olympic drug testing agency until 2004
  • Studies have linked coffee consumption to the reduction in the development of both Alzheimer’s disease and dementia (source) 

Cons

  • Regular coffee consumption can have a negative affect on dental hygiene (e.g. stained teeth, bad breath)
  • Coffee consumption close to bedtime can disrupt regular sleep patterns (source)
  • Excess coffee intake has been linked to hand tremors in a small percentage of individuals (source)
  • Coffee consumption does cause an acute increase in blood pressure (source)
  • Sudden elimination or reduction in caffienated coffee consumption can induce withdrawal-like symptoms (source)

Besides water & tea, coffee provides the widest array of health benefits of any beverage. As you can see, caffienated coffee can cause problems for individuals that suffer from essential tremors or hypertension, but even the consumption of decaf coffee has favorable aspects. It is important to note that the pros & cons listed above are based on BLACK COFFEE. Once you start adding sugar, dairy or dairy substitutes to the coffee, you can seriously affect its merit.

I could go on and on about coffee, but I would rather get your feedback. Love it or hate it, please let me know what you think of. We would really love it if you sent us a pic of your favorite cup of joe on social media (Facebook, Instagram or Twitter).

In addition to your coffee feedback, you can also contact us at elementaltampa@gmail.com to take advantage of the complimentary fitness consultations we’re currently offering. Whether you need advice on nutrition or just want workout tips, I’d be happy to set up an appointment with you to discuss how you can improve your fitness.

What’s on the Menu – We may be getting a bit nutty

I believe the first time I heard about the benefits of coconut oil was when I heard Dave Asprey (creator of Bulletproof coffee) talk about it on Joe Rogan’s podcast back in 2012. Asprey described how his bulletproof coffee, which contained an ingredient prominent in coconut oil, helped him lose weight, have more energy and be sharper mentally. Even though I wasn’t quite prepared to start downing his bulletproof coffee, I began hearing more and more individuals I consider experts in nutrition and/or medicine talk about the benefits of coconut oil.  People like Vinnie Tortorich, Dr. Rhonda Patrick and Mark Sisson were signing its praises, which in my mind gave me the greenlight to start incorporating it into my diet anyway possible.

I know I’ve talked about my love for coconut oil many times on this blog. Heck, I think Shannon and I have done at least two Addicted to Fitness episodes where we taste tested a coffee + coconut oil concoction (click here to listen). However, I recently learned that my LDL cholesterol is extremely high. I believe the primary culprit for this is my genes, but I’m also analyzing items in my diet that may drive up “bad” cholesterol. Which is why I’m gonna take a closer look at a few of the pros & cons associated with coconut oil consumption.

Pros

  • Contains medium chain triglycerides (MCTs) which unlike long chain triglycerides can be easily accessed by the body as an energy source and are less likely to be stored as fat (source)
  • Contains high concentrations of lauric acid, which has been shown to aid in the treatment of viral, bacterial and fungal infections (source)
  • The consumption of MCTs may increase “good” HDL cholesterol (source)
  • The consumption of MCTs has also been linked to improved cognitive function in Alzheimer’s patients (source)

Cons

  • Coconut oil is ~50% lauric acid which some researchers believe acts as a long chain triglyceride, which could raise “bad” LDL cholesterol (source)
  • Coconut oil only contains 10-15% MCTs (if you subtract lauric acid), which greatly reduces its ability to boost metabolism (source)
  • Certain commercially sold coconut oils can be highly refined & processed which greatly reduces its health benefits (source)

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My preliminary research leads me to believe that there is much more upside to using unrefined, virgin coconut oil than downside. However, for someone like myself, who is genetic predisposed to have high LDL cholesterol, it may be wise to use it sparingly. Although, I’ve recently learned that not all LDL cholesterol is “bad” and I plan on getting more blood tests done to determine the makeup of my levels. Until then, I’ll limit my coconut oil use to cooking, instead of throwing it into smoothies & my morning coffee.

Just because I’m cutting down on my coconut oil use, it doesn’t mean I don’t want to hear how you use it. Whether it’s for cooking, skin care or cold remedy, please feel free to send your coconut oil uses to elementaltampa@gmail.com. We’d also really enjoy it if you send us a pic on our various social channels (Facebook, Instagram or Twitter).