Nuts about Almonds!

One of the first things people start to do when embarking on a new diet is to snack on almonds. Your body needs fuel on an ongoing basis - You want to have a steady stream of fuel throughout the day in order to keep your blood sugar levels balanced, which is what makes almonds a great snack! Did you know that just a small handful of almonds can provide a great amount of essential nutrients? So, what is in that handful of almonds that has the ability to assist in relief from a host of health ailments as well as assisting the aesthetics of your hair, skin & teeth?

Firstly, almonds are a great source of protein, Protein with no cholesterol!  They also contain vitamin E, a valuable antioxidant with many cancer-fighting qualities. It doesn’t stop there, by consuming a small quantity of almonds; you are consuming minerals like magnesium, phosphorus and zinc, as well as fibre, calcium and folic acid. Don’t fall for the myth that almonds are fattening - most of the fat in almonds is unsaturated, which is "good" fat.

All of this sounds great, but how will almonds really help you?

Almonds are going to help the health of your heart! The fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries.

The potassium present in almond helps to regulates blood pressure. Almonds are very low in sodium which also helps in containing blood pressure.

Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thereby effectively controlling cholesterol levels. LDL cholesterol is called bad cholesterol.

Almonds are rich in fibre. Like most other fibre rich food, almonds also help in preventing constipation.  By assisting movement of food through the colon, this can also assist in the prevention of colon cancer.

Still worried about the fat?

The mono-unsaturated fat contained in almonds satisfies appetite and prevents over-eating. Studies have revealed that almond rich low calorie diet is good for obese people to assist in shedding their weight. Furthermore, The presence of manganese, copper and Riboflavin in almonds helps with energy production, which means you are going to have more energy to exercise!  Almond milk is a great substitute for dairy if you are looking at ways to tweak your diet to aid with weight loss!

Here is a great cake recipe that caters for most (No Gluten, No Dairy, No Wheat, No SUGAR), unfortunately if you have a nut allergy you may want to steer clear though!  Not only does this posess all the benefits of eating almonds, but this cake will provide vitamin C as well! Enjoy!

Middle Eastern (Superfood) Orange & Almond Cake

Ingredients

2 large Oranges

1 tsp Tonic Superfoods Camu Camu Powder

6 eggs

250g whole almonds (don’t use almond meal – blend/crush them yourself!)

200g xylitol

1 tbsp Tonic Superfoods Maca Powder

Method

Wash and boil oranges (unpeeled) in water for 2 hours, don’t cover them with water but keep topping it up so it doesn’t boil dry.
Preheat oven to 190.
Prepare a cake tin with butter or baking paper

Let the oranges to cool, then cut them open and remove pips.
Throw the whole almonds in to a food processor to grind them finely, however a few chunks are good as it will give the cake a slightly crunchy texture.
Take the almonds out of the food processor and then use the processor to blend the oranges & make them quite “pulpy”
Toss the oranges into a bowl with the almonds, then throw in the eggs (beaten) , the xylitol, camu camu & maca powder. Give it a good mix.
Pour in all into the cake tin, preferably one with a removable base
Bake at 190 C or about an hour, or a little longer if still very wet, although a little bit moist is great for this type of cake!

Grass fed or Grain fed?

Up until the 1930’s all beef in America & other developed nations was grass fed, or “grass finished”, meaning that cattle ate pasture grass for the entire duration of their lives. These days, there is a large portion of cattle that spend anywhere from 60-120 days in feedlots being fattened with grain before being slaughtered. This cattle is considered grain/corn fed or finished.  Unless you are specifically purchasing grass-finished or "free-range" meat, the beef bought at your local supermarket or butcher will be grain fed.

So, what’s the difference?

Meat that has been grass fed until finish has about one-half to one-third as much fat as a comparable cut from a grain-fed animal. Lower in calories, grass-fed beef is also higher in vitamin E and omega-3 fatty acids, which are thought to help reduce the risk of cancer, lower the likelihood of high blood pressure, and make people less susceptible to depression. Further more, meat from grass-fed cattle is rich in another beneficial fat called conjugated linoleic acid (CLA), which supposedly lowers the risk of cancer. The benefits of CLA are so widely acknowledged that some farmers who don't grass-finish their cattle add CLA supplements to their animals' feed once they're taken to the feedlots prior to slaughter.

Why then are farmers grain feeding?

Feeding corn to cattle in the weeks before slaughter has several advantages for the producer, including:

Corn-fed cattle gain weight much more quickly than cattle in a strictly grass-fed environment and can be produced year-round;

The current system of ranching is designed around the accelerated growth of cattle in feedlots, and since corn-fed cattle fit this model, they are easier and more cost-effective to produce, and result in cheaper products for the consumer; and

Corn-fed cattle produce the type of meat that consumers have grown to love and expect: a tasty, marbled, fatty meat with smooth, consistent flavor.

These points suggest that it is not about the health of the consumer, but all about the $$$. 

The Facts!

A literature review conducted by Amber Abbot & Margaret Basurto, has concluded that ranchers who produce grass-fed cattle may rightfully claim the product is more healthful than conventionally produced meat.

The report says that three ounces of ground beef from cattle fed conventional diets contain about 41 micrograms of beta-carotene and a typical rib eye steak has 36 micrograms.  In contrast, meat from cattle fattened predominately on ryegrass has almost double the beta-carotene, 87 micrograms in 3.5 ounces of ground beef and 64 micrograms in a steak.

Beta-carotene is converted to vitamin A in the body.  While excessive amounts of vitamin A in supplement form can be toxic, the body will only convert as much vitamin A as it needs from beta-carotene.  Vitamin A is a critical fat-soluble vitamin that is important for normal vision, bone growth, reproduction, cell division and cell differentiation.  A three-ounce serving of grass-fed beef supplies 10 percent of the recommended dietary allowance of beta-carotene for women, compared to 5 percent from conventional beef.

The amount of natural vitamin E found in beef raised on a conventional diet is 3.7 micrograms per gram of meat.  The amount of vitamin E per gram in beef raised on the grass-based diet is 9.3 micrograms, a nearly threefold improvement.  A 3.5-ounce serving of grass-fed beef would yield 930 micrograms of vitamin E, about 7 percent of the daily dietary requirement. 

Vitamin E is a fat-soluble vitamin with powerful antioxidant activity.  Antioxidants protect cells against the effects of free radicals, which are potentially damaging byproducts of the body's metabolism that may contribute to chronic health problems such as cancer and cardiovascular disease.

Cattle's diet also significantly alters the fatty acid composition of their meat.  Cattle fed primarily grass have 60 percent more omega-3 fatty acids and a more favorable omega-6 to omega-3 ratio.  Omega-3 fatty acids reduce inflammation and help prevent heart disease and arthritis.  Omega-6 promotes inflammation, blood clotting and tumor growth.  Because the two substances work together to promote good health, it is important to maintain a proper balance of omega-3 and omega-6 fatty acids.  The essential fatty acids are also highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function.

Raising cattle on grass boosts the beef's level of a conjugated linoleic acid (CLA), a lesser-known but important group of polyunsaturated fatty acids found in beef, lamb and dairy products.  Over the past two decades, numerous health benefits have been attributed to CLA in animals, including a reduction in cancer, heart disease, onset of diabetes and accumulation of body fat.  To achieve these benefits, the average person should consume about 5 grams of CLA per day.  A 3.5-ounce serving of grass-fed beef provides 1.23 grams of CLA, 25 percent of the daily requirement.  The same amount of conventional beef provides less than 10 percent of the daily requirement.

Details about the health benefits of grass-fed beef, citations for all the research used in this study, and additional resources for consumers, grass-fed beef producers and ranchers considering raising grass-fed beef are on the Web site, http://www.csuchico.edu/agr/grassfedbeef/research/health/index.html

So what can we do?

The good news is that there is a wave of farmers and consumers that argues for a return to the old way of meat production. They contend that feeding cattle grass is healthier and more sustainable for both the cow and the consumer, which is true!  We can play a part by ensuring we are only purchasing grass fed meat!

Water – What you should know before reaching for the TAP!

We all know water is good for us & we all learned at school that our body is made up of about 70% water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.   

We get it, water is important! But is all water the same?

Reasons to drink water….

Water acts as a nourishing agent. Water circulates through the blood and helps transport nutrients and oxygen towards organs and cells. It acts as a solvent for many nutrients and essential salts and makes them available for absorption by the body.

Water is a cleansing agent. It carries metabolic wastes away from the body – otherwise known as urine and sweat. This is one of the most important functions of water in our body.

Water helps with energy. Being dehydrated can leave you feeling all but energized & feeling tired - even mild dehydration of as little as 1 or 2 percent of your body weight. If you're thirsty, you're already dehydrated; this can lead to fatigue, muscle weakness, dizziness and other symptoms.

Water helps lower the blood pressure. When you lose more than optimal levels of fluid due to various conditions (not drinking sufficient water, heavy exercise, illness, etc), the body tries to adjust for the loss of water by constricting blood vessels so that the rate of loss of water (due to sweating and respiration) is reduced - which in turn leads to higher blood pressure.

Water minimizes the risk of heart disease. This follows from the above point - increased dehydration causes your cells and tissues to absorb water from the blood stream and thus decreases the volume of the blood flow. Increased blood pressure is a sign of a heart that’s working harder than it should - it tries to pump more blood to excretory organs to compensate for the reduced volume.

Water keeps your skin looking and feeling good. In the process of sweating, it acts like a detox for your skin by removing impurities in the skin and cleansing it. Dehydrated skin cells can cause skin to appear wrinkled.

Water helps to ensure adequate electrical functioning – it helps you think. Electrical functioning your brain and nervous system function properly. Your brain and nervous system send out electrical signals to function properly.

So what is water?

Water is a chemical compound with the chemical formula H2O – meaning each molecule of water comprises of two Hydrogen atoms & one Oxygen atom.  Sounds great, but when we turn to the tap it’s a little bit more than that!  The Water Authority is required to treat our water supply with a range of chemicals in order to comply with the relevant regulations. These chemicals include:

Chlorine

Chlorine is used as a disinfectant to remove potentially dangerous bacteria and other micro-organisms. However, it is Chlorine that is responsible for the sometimes questionable taste, smell and odour in our drinking water. Chlorine has also been identified as a potential carcinogen – excellent! (Not!)

Fluoride

Fluoride is added to supposedly protect against dental decay particularly in young children. There is a considerable amount of research that suggests fluoride may have adverse effects on human health.

Aluminium

Aluminium is added to our water supply to act as a flocculant, ironically to make the water look clearer.

But isn’t fluoride good for us?

The sole justification that favours fluoridation is that it apparently reduces tooth decay. 
However, many studies have found no beneficial difference between those that drink fluoridated and those that don’t drink fluoridated
water. In fact, one study showed decay was greater in those that consumed fluoridated water regularly! Moreover, dental health in Europe has improved since
1970 without fluoride.

In tests on laboratory animals, fluoride has been shown to enhance the brain's absorption of aluminum - the substance that's found in the brains of most Alzheimer's patients.  Remember aluminum is also added to tap water!

Dental fluorosis is when a discoloration of teeth occurs due to excess fluoride. It is the first indication that the body is getting excess fluoride. But bones also collect fluoride and can develop skeletal fluorosis. Since 1990, numerous studies have reported an association between fluoridated water and hip fractures. Fluoridation is also known to increase osteoporosis (brittle bones), with three different osteoporosis studies showing associated hip fractures with fluoridation. Excessive fluoride has been shown to damage the musculoskeletal and nervous systems, leading to limited joint mobility, ligament calcification, muscular degeneration and neurological deficits.

So, what are the alternatives?

First thing that comes to mind is bottled water.  This negates the issue of added chemicals, however you need to be careful of plastic bottles! Many of the brands of bottled water available come in plastic containers, plastic containers created with a chemical compound called Bisphenol A (BPA). BPA mimics estrogens, binding to the same receptors throughout the human body as natural female hormones. Tests have shown that exposure to BPA can promote human breast cancer cell growth as well as decrease sperm count in rats, among other effects. These findings have raised questions about the potential health risks of BPA, especially in the wake of hosts of studies showing that it leaches from plastics and resins when they are exposed to hard use or high temperatures (as in microwaves or dishwashers).  It is suggested that these plastic bottles should not be reused, nor stored in areas where they are likely to be exposed to heat.  Glass bottles are a far safer option.

So, what about filtered water? By drinking filtered water you will be greatly reducing the risk of colon cancer, rectal cancer and bladder cancer through the removal of chlorine and chlorine products, many water filters also eliminate heavy metals found in water from pipes. Filtered water consumption also reduces the risk of gastrointestinal disease by removing some nasty bacteria that are prone to infesting our gut lining and wreaking havoc in the bowels. It’s really your last line of defense against up to 2000 toxins that may be present in a sample of drinking water delivered to your house via tap. Water filters are easy enough to use and don’t take much preparation. 

Another option, that may seem completely crazy at first, and like a whole lot of work, is to find a source of water and collect your own.  Yep, that’s right, there are springs all over the place where you can go – with glass bottles, and collect your own water straight from nature.  No added chemicals, just real water. You will be able to taste the difference to tap water – no added chlorine!  It’s also cold & refreshing – guaranteed to make you feel AMAZING at the first sip.  You need to make sure the water is from a real source though, real spring water will not be contaminated with bacteria.

Just remember, Water is the recommended fluid to satisfy thirst and is nature's choice. It is calorie-free, inexpensive and readily available and regardless of what sort of water you chose to source & drink, just by choosing to drink water instead of other beverages will have a positive impact on your health.

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Super Carbohydrate!

By Nina Theva

Carbs & Exercise

The energy the body requires during exercise as well as day to day activities is obtained from what the body has stored from the foods that we eat. The amount of energy required depends on the duration and type of activity. During high intensity exercise, carbohydrates are the main fuel for the muscles. The human digestive system converts the carbohydrates in food into glucose and is carried in the blood and transported to cells for energy. Any glucose not used by the cells is converted into glycogen - a form of carbohydrate that is stored in the muscles and liver. The body’s glycogen capacity is limited to about 300 to 400 grams. Once this maximum has been reached, any excess glucose is converted into fat.

Lets be smart about carbs – Refined Vs Complex

All carbohydrates contain sugars, which eventually get converted into glucose, our body's major fuel source. While our muscles can get energy from other metabolic processes in our bodies, our brain depends on glucose, exclusively, for its proper function. The two carbohydrates differ in many ways, but mostly on how quickly the body processes them. Complex carbohydrates are not refined and have more fiber, so the body processes them more slowly. Examples of complex carbohydrates are: fresh fruits, vegetables, whole grain bread, legumes, brown rice, sweet potatoes, and whole-wheat pasta.

Refined carbohydrates have either been stripped of their fiber through manufacturing or are naturally low in fiber to begin with. Because of this, the body metabolizes them more quickly. Examples of refined carbohydrates are: granulated sugar, corn and maple syrups, fruit juices, soft drink, white bread and white pasta. Naturally occurring sugars like lactose, found in milk products, and fructose, in fruit juices are also referred to as simple or refined carbohydrates.

Do carbs make you fat?

Eating too many refined carbohydrates can lead to weight gain because the quick blood sugar rise triggers the release of the hormone, insulin. Insulin's main function is to lower blood sugars but it also transports fat around your body. An overproduction of insulin, also called hyperinsulinemia, results when your body finds itself having to produce more insulin in order to achieve a normal blood sugar level. You may notice how hungry you become soon after eating a bagel or a plate of pasta. This occurs because when you eat these simple carbohydrate- rich foods, the surge of insulin causes your blood sugar to drop, sending out a sensation of hunger. Our instinct is to reach for a quick acting carbohydrate to get our blood sugar up. It's your body's message telling you it's time to eat.

Looking for a SUPER alternative?

Have you heard? Black rice is the superfood du jour. . .

Rice. We’ve all eaten it. A cereal grain, it is the second most produced grain in the world and arguably the most important, accounting for over 20% of calories consumed by humans. So we know there are various kinds of rice, white rice, brown rice, basmasti rice, long-grain rice… but let’s stop and talk about black glutinous rice.

Black rice was originally referred to as “forbidden rice” as it was considered rice only fit for the Emperor thus forbidden for anyone else to eat it. While not commonplace in Western cuisine, it features widely in Asian cuisine and can be found in many Asian grocery stores and markets.  As the name suggests, it is black in colour, and turns purple when cooked. Black rice is more glutinous than regular rice, therefore fills you up faster. It has a nutty taste and is naturally sweet. Black rice is both a cheap and delicious way to get vitamins, minerals and antioxidants as it is chock full of them!

The colour is attributed to its high anthocyanin content. Anthocyanins are flavonoid pigments found in red/purple/blue fruit, vegetables and plants. Anthocyanins act as powerful antioxidants believed to have positive health benefits against cancer, inflammation, diabetes, bacterial infections as well as ageing.

Blueberries were flagged a superfood due to their high anthocyanin content and according to a recent study  "one spoonful of black rice bran contains more anthocyanin antioxidants than a spoonful of blueberries and better yet, black rice offers more fibre and vitamin E antioxidants, but less sugar." From a food manufacturer’s perspective, black rice and its bran can be used to replace white rice, act as a substitute for flour and further used as in cereals, biscuits, desserts, beverages etc to increase the nutritional content in many foods. The pigments in black rice bran extracts produce colours from pinks, purples to blacks, they can be used as a healthy and natural colourant replacing artificial colours.

Cheaper than berries, low in sugar, high in fibre and chock full of antioxidants… black rice! Give it a go! It is definitely a healthy way to have your carbohydrates :)

Growing up in Malaysia, I remember having this fabulous dessert:

Bubur Pulut Hitam (literally 'black rice porridge')

This is a yummy dessert which is simple to make.

Ingredients:

1 cup black glutinous rice

5 litres water

100g Tonic Superfoods Xylitol (can substitute raw honey instead)

2–3 pandan leaves, knotted (can substitute Tonic Superfoods vanilla bean instead)

Coconut cream

Method:

In a frying pan over high heat, roast the black glutinous rice until it starts to jump in the pan. This releases the wonderful nutty aroma.

Wash the rice and soak over night in a large pot. The soaking reduces your cooking time.

Fill the pot with water and cook on medium heat. You will have to keep watch and add more water as necessary and keep stirring to ensure the

rice doesn't stick to the bottom and burn! Cook until rice is soft and has a creamy texture.

Add the pandan leaves - knot the leaves as it makes it easier to remove later - You can also add some dried longan too**

Add the xylitol/honey. It is important to add the xylitol/honey after the

rice has cooked and not at the beginning as makes it difficult for the

rice to cook. Keep stirring and again, don't let the rice burn.

Add a pinch of sea salt (optional).

Add some chunks of fresh coconut flesh (optional)

Serve in bowls, topped with spoonfuls of fresh coconut cream.

Mmmmmm, enjoy :-)

** longan in Chinese medicine has a relaxing effect. They are high in iron and believed to be a memory and concentration aid. Dried longan is used to cure stomach ailments and insomnia.

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

10 Tips to help you achieve.....

There are always times in life when we face a lack of desire or motivation.  Whether it be with work, exercise, or nutrition or general everyday tasks.

Motivating ourselves and trying to fulfill everyday tasks with enthusiasm is the key to achieving goals, many a times we find that stagnancy creeps in our lives.

There is no simple solution for a lack of motivation. Even after beating it, the problem reappears at the first sign of failure. The key is to understanding your thoughts and how they drive your emotions. 

By learning how to nurture motivating thoughts, neutralize negative ones, and focus on the task at hand, you can pull yourself out of a slump before it gains momentum & work towards ACHIEVING YOUR GOALS!

Lets look at 10 steps we can all use to get and stay motivated!

1.     Write down your goals & update them regularly – Keep a list of your goals & if you've reached a plateau, go over your goal list and see what you can alter to get started again. Making higher level goals will re-energize you to achieve.

2.     Divide the things you have been putting off into simple steps – Divide and conquer.  We all have things we don’t like doing, but they are necessary for getting other things done.  Try dividing them up into simple steps, and start working on them first thing. Once you get over the procrastination & start implementing the steps as they are you will start to feel more motivated to do them more effortlessly & start to realize that a task that once looked laborious is almost complete!

3.     Do something for someone else – So many times we find that we lack self motivation to do activities concerning ourselves.  Try doing something for someone else, it will help remove procrastination & leave you feeling good knowing that you have helped someone!

4.     Keep good company – Do you have people that you aspire to be like?  That are motivated & always achieving their goals.  Spend some time with them, their habits will assist you with your motivation & you may even find they become a mentor in your journey to achieving your own goals.

5.     Negate the negative thought – As and when, you notice it; the negative thought you’re brooding on, just negate it.  As soon as you are aware that you are into a negative thinking process, just make it affirmative.  Even if you say it once, it makes a difference – it changes the direction of the thought process at a subconscious level!

6.     Give yourself compliments.  Don’t wait for others to! – If you feel you are looking good, tell yourself!  If you have finished a task or achieved a goal, pat yourself on the back for achieving it – you deserve it!

7.     Find Inspiration! – Read stories of people who have achieved their goals, if they can do it then so can you!

8.     Catch up with people that you haven’t seen in a while – How good does it feel to tell someone what you have been up to and what you are achieving.  It’s refreshing to hear their surprise and praise for how far you have come.  It can also help you to refocus & reassess where you are at.

9.     Take time out to do something you love -  No matter how busy you are or how far you have got to go, its important to find something that you love doing & to take time out to do it.  By doing this it will elevate your mood and you will be able to then focus on fulfilling more mundane activities with energy and enthusiasm.

10  Don’t forget to SMILE! – Whether you are smiling at yourself or at someone else, it is important to smile regularly.  You never know what someone else is going through, your smile may be just what they need.  Smiling is going to elevate your mood instantly & get you through even the most arduous of tasks!

No time like the present to start, Let us know how you go!

The Tonic Team

Sunday Morning Coffee

Coffee… The amazing aroma, the great taste & the pick up you need first thing in the day! Many of us can’t go a single morning without it.  Coffee is enjoyed by millions of people world-wide and has been for hundreds of years.  Yet there appears to be a stigma about it, the addiction.  Someone is always trying to kick the habit- but why?

Coffee contains caffeine, which is a mild stimulant, and in many people coffee drinking enhances alertness, concentration and mental and physical performance. Although it contains a wide variety of substances, it is generally accepted that caffeine is the ingredient responsible for many of coffee’s physiological effects.

So lets have a look at some facts, then you can make up your own mind about your coffee addiction!

Coffee & Antioxidants
Antioxidants fight cellular damage caused by free radicals in the body produced during daily life such as in stressful situations and via pollution. Antioxidants trap free radicals and therefore prevent a number of early steps involved in lifestyle diseases. When blood lipids like cholesterol are not oxidized this lowers the risk of cardiovascular disease. When DNA damage is prevented by free radicals, the risk of certain cancers is reduced. Antioxidants are also important for anti-aging and can have an anti-inflammatory action. 

Research is showing that coffee is a valuable source of disease-fighting antioxidants. In fact, it is the number one source in the American diet and provides more antioxidants than fruit due to frequency of consumption and the antioxidant content per serve. Epidemiological studies have found that coffee is associated with a reduction in glutamyl transpeptidase, a suggested biomarker for early oxidative stress. Great news for decaf lovers is that it appears to have similar antioxidant activity. Plus the addition of milk does not appear to affect the antioxidants in coffee. Surprisingly, research suggests that coffee is more powerful in scavenging peroxyl radicals than tea and is in fact endowed with a natural antioxidant capacity around 5-8 times higher than that of tea.

Coffee & Disease

Studies show that the risk for type 2 diabetes is lower among regular coffee drinkers than among those who don't drink it. Also, coffee may reduce the risk of developing gallstones, discourage the development of colon cancer, improve cognitive function, reduce the risk of liver damage in people at high risk for liver disease.

Coffee and exercise
Caffeine in coffee has three main effects on the body as it relates to exercise.
(1) as a stimulus to the central nervous system

(2) to decrease the contractile threshold of a muscle, allowing a smaller stimulus to elicit a muscle contraction

(3) to increase the mobilization of free fatty acids in the blood stream

Free fatty acids are the portion of fat that can be burned as fuel by the muscles, and as an energy resource they are of major importance to marathoners and other distance runners. Due to the increase of free fatty acids that occurs as a result of caffeine ingestion, caffeine was seen as beneficial to long distance runners. When you run, your muscles use both fat and glycogen as fuel. Theoretically, the body has an unlimited supply of fat for distance running purposes. However, the natural tendencies of our bodies are to use mostly muscle glycogen as fuel in the first 90 minutes of running.

Caffeine increases the use of fat as fuel thus sparing our bodies' limited supply of muscle glycogen. After about 90 minutes, the glycogen stores can become depleted, causing you to slow down as your body switches to fat as the primary fuel.

Coffee & Hormones

Coffee is a central nervous system stimulator that gives the adrenals a kick and causes production of the stress handling hormone adrenalin and the production of more cortisol resulting in short term benefits of heightened awareness / alertness and more energy, but long term may result in a crash after each consumption to lower levels of energy than previously thereby necessitating the need for more. Thus, it may be addictive and ultimately may result in adrenal exhaustion.

Sugar in your coffee
We all know about the dangers & addictive nature of sugar! (If you have time read our blog post) Sugar in your coffee is source of calories. Each serve of sugar contains 15 calories. Have one sugar per coffee per day and you'll be adding 105 calories to your week. If you regularly consume two coffees per day and have two sugars then it's 420 calories per week, which is the equivalent of running for 60mins!

So a very easy and obvious way to reduce the calories in your coffee is to reduce or stop having sugar. If this sounds too hard, try gradually reducing the amount of added sugar over a few weeks rather than going cold turkey!



So to me it seems simple – Enjoy in moderation & watch your sugar intake!

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Start the day with a smoothie!

What's the easiest way to take your superfoods?  In a smoothie of course - throw in all your favourite ingredients, for a nutrient packed smoothie, that's good enough to be a meal.  We haven't shared a smoothie recipe with you in a while, so we thought it was time!


You have heard all about how great Maca is for you - naturally balancing your endocrine system & redressing balance where imbalance exists within the human body including hormonal levels without negative effect. This means it combats high levels of Cortisol, Oestrogen and regulates Insulin release.  Maca also contains high levels of essential minerals including selenium, calcium, magnesium and iron as well as much needed quantities of linolenic, palmitic, oleic acids, fatty and amino acids. 


It's only natural that we get asked regularly how to take Maca!  Here's a great smoothie recipe you can try.

2 cups Almond Milk
1 scoop Sun Warrior Chocolate Protein Powder
1 tbsp Coconut Oil
1 tbsp Tonic Superfoods Maca Powder
1 tbsp Tonic Superfoods Bee Pollen
2 tspn Raw Honey
Pinch of Cinnamon
1/2 Tonic Superfoods Vanilla Bean


Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!