Yes, please more info on tea! My husband and I recently switched from coffee to tea to cut back on caffeine to help us sleep better, and we both have noticed a big decrease in tummy troubles as well. I'm interested to hear your thoughts on herbal teas too (do they really help you relax or sleep better, etc.).
This is excellent! Didn’t have frozen coffee ice cubes yesterday but made them so I had them today. I have tried many different plant based milk-alternatives. So many have too many additives. Currently we are using Califia Farms Organic, unsweetened. Made a only 3 ingredients. It’s expensive but currently on sale at Whole Foods.
Do you have more information on plant based creamers added to coffee ? I use non sweetened Nut Pods and am hoping the coffee benefits are not cancelled with the addition of that as they would be
Hi Debra! Yes, I have done a lot of research on this and have a newsletter coming soon all about plant milks and creamers. Not a lot of data to guide us, but there is some.
I think you wrote or talked about gingko and said it's not really helpful for brain health, but it's in this product and hopefully it doesn't hurt.
BTW, I notice that caffeine, even this small amount, makes me hungrier earlier for the next meal, but that's OK. I'm not trying to lose weight.
And thanks for the great high protein smoothie recipe! I just got some protein powder and I'll use it to make this smoothie without the coffee. Also, I'm planning to pour some of this smoothie into glasses and add more chia seeds to make chia pudding. (I'm using glasses for pudding to save room in the refrigerator and dishwasher :)
So good to hear you are feeling more energetic! Good for you for persevering. I think your experience is common, but would love to hear from other plant-based people. I believe it is doable but takes a certain amount of effort to hit protein goals. Adding chicken really does help.
As for fasting, I practice this about half the time when I know I will be able to get all the brain healthy food groups and protein grams in. On those days eating animal protein really helps. But at other times I will eat breakfast to assure my nutritional needs are met. So I vasilate based on what makes the most sense.
Would like to learn more about tea from how to brew for maximum benefit? And recommendations since there are so many choices! Are Tisanes herbal teas? Also what about chai concentrates?
Jul 16, 2023·edited Jul 16, 2023Liked by Annie Fenn, MD
I never buy dates, but I bought a couple just yesterday, and since I didn't have coffee ice cubes, I just took the remaining coffee after my first pour over cup, about 4 oz, and put it in the BlendTec. I added half a banana, one date, a spoonful of almond butter, a touch each of vanilla and kosher salt, some prebiotic powder, one scoop of collagen peptides, a small bit of branch chain amino acid powder as "insurance" to round out the leucine total (this was on top of three large pasteured eggs, which are about 500 mg leucine each on top of about 150 in the one scoop of collagen peptides), and three ice cubes. Is was more like a thick drink than a smoothie, but good. Next time I'll probably use less banana or less date since I don't like things very sweet.
I'm still enjoying making permutations of this recipe, and it was a bit of a breakthrough for me. I like whey protein but don't tolerate it. I also don't tolerate soy protein well (I can digest soy best if it's pressure cooked). I don't like the taste of hemp protein … etc. But making this with some collagen powder and adding the branch chain amino acids to supplement my animal/fish intake as needed means I don't have to think about a protein powder or counting leucine intake at all. Whoopie! I'm now using half a banana and a (very) large scoop of cooked steel cut oats, cardamom and cocoa etc.
I still just use my second cup of pour over and add some ice, but I think I'll try the coffee ice cubes if I can make room in my freezer for a stronger coffee flavor. I'm also now mixing caffeinated with decaf coffee for my first cup of coffee and pour over cup for the smoothie, and now I can drink both without feeling like I had too much caffeine. Sorry to be so chatty when you must be busy! Hopefully my modifications will help someone along the way.
These are great Martha! I really love how you are mixing it up. I can’t tolerate a full scoop of whey protein either, so I’ve been doing a half scoop plus some hemp seeds.
That's a good idea too. Since whey makes my bronchials congested, I think it's probably causing inflammation in any amount. I'm going to be adding flax and/or hemp next, either together or alternate.
Yes I hadn't realized how high they are in fiber, and you got me rethinking them when you mentioned they don't raise blood sugar much. Indeed, my blood glucose was only 105 an hour after this meal, so I can afford more dates from that perspective :) .
Yes Annie, please!!! We have so many options of teas, so many tales about their benefits, and so few cientific studies to confirm them. Your BH light here wolud be awesome.
I would say yes, Annie. My mother, like my grandmother, has many recipes for teas to cure various sickness. In the south of the country, where the climate is colder, they have the strong culture of “chimarrão” a tradition inherited from European immigrants. We also have the influence of indigenous natives and the slaves. If you go to the Sunday fair, you will find herbs, leaves, roots and grasses for every type of tea. My family for sure, we are all good tea drinkers.
Unfortunately i like my black tea with milk and a little honey. I hope that doesn’t cancel out the benefits.
Also, I’ve been playing around with getting more protein since your first post two weeks ago. I have found it very hard as a long-time vegetarian (being a smaller but active women (120 lbs, 5’8”), to get enough protein. Before your newsletter, I think was averaging about 40 grams and constantly craving sugar and was more tired in the afternoons. Now, just like you said ;)) I am feeling much more energetic and having less sugar cravings - so it works, and I feel healthier! It was really stressful trying for almost two weeks to get enough protein as a vegetarian. I felt like I had to be eating protein all the time and was madly trying to find new sources. Even though I love animals, I have added chicken to my diet, and that really makes it easier. Maybe I was doing something wrong??
Also a while back you said you don’t eat until noon and try to do it all in the 8 hour period. Then you gave examples of how you eat protein throughout the day and mentioned that women have a harder time of doing the fasting. Have you stopped the 8 hour fasting? I am finding that I probably can fast with chicken in my diet due to the high protein content.
This is a great question! And I was going to ask whether the coffee researchers (when it's not self reported diets research) tend to all use the same cup size. Years ago I read the cup size in coffee research is often or always only 6 oz. This is just half or less of the size cup many people put their coffee in. So my question si similar to yours … is the cup size in the research where conclusions about coffee are made always the same? My guess is no, conclusions from metanalyses can often be scewed by the lack of consistency in how researrch on a given topic is carried out. But my other guess is that it's all been averaged out or mean-ed, or some other statistical term, when we hear recommendations.
Yes please more info on tea as well as decaf coffee. My husband drinks a lot of decaf espresso and we have heard that the decaf process introduces unhealthy chemicals.
Yes, please. I'd like to learn more about Matcha tea.
Yes, please more info on tea! My husband and I recently switched from coffee to tea to cut back on caffeine to help us sleep better, and we both have noticed a big decrease in tummy troubles as well. I'm interested to hear your thoughts on herbal teas too (do they really help you relax or sleep better, etc.).
Glad you like it! I also buy that brand sometimes, it really tastes like almonds.
This is excellent! Didn’t have frozen coffee ice cubes yesterday but made them so I had them today. I have tried many different plant based milk-alternatives. So many have too many additives. Currently we are using Califia Farms Organic, unsweetened. Made a only 3 ingredients. It’s expensive but currently on sale at Whole Foods.
Do you have more information on plant based creamers added to coffee ? I use non sweetened Nut Pods and am hoping the coffee benefits are not cancelled with the addition of that as they would be
With a daily milk.
Thank you for all your in depth research.
Hi Debra! Yes, I have done a lot of research on this and have a newsletter coming soon all about plant milks and creamers. Not a lot of data to guide us, but there is some.
Can you unpack the decaf issue in a later issue? I am sensitive to caffeine and wonder if decaf coffee has some brain benefits.
Really great idea Maya!
I am very interested in teas, especially naturally low-caffeine teas, as opposed to decaf teas, because to me, decaf teas are also low in flavor.
I am very caffeine sensitive and have discovered that I need to limit my caffein intake to 25mg per day, which I understand is about half of what's in a normal cup of black tea. I especially like this green tea with only 25mg of caffeine per tea bag/cup, https://www.republicoftea.com/organic-brain-boost-supergreen-tea-bags/p/v20368/dpn/40912/?gclid=Cj0KCQjwqs6lBhCxARIsAG8YcDiYnG48-w8IzI9pFm-r_mYgAnhXsLxCe-8tR1ZTi5D6ZfoyetbRNgsaAlUgEALw_wcB. This tea is made with matcha and green tea, ginkgo, and black currant
I think you wrote or talked about gingko and said it's not really helpful for brain health, but it's in this product and hopefully it doesn't hurt.
BTW, I notice that caffeine, even this small amount, makes me hungrier earlier for the next meal, but that's OK. I'm not trying to lose weight.
And thanks for the great high protein smoothie recipe! I just got some protein powder and I'll use it to make this smoothie without the coffee. Also, I'm planning to pour some of this smoothie into glasses and add more chia seeds to make chia pudding. (I'm using glasses for pudding to save room in the refrigerator and dishwasher :)
Great ideas Leni!. I'm not worried that ginko is harmful in any way, just not an effective intervention for cognitive health.
So good to hear you are feeling more energetic! Good for you for persevering. I think your experience is common, but would love to hear from other plant-based people. I believe it is doable but takes a certain amount of effort to hit protein goals. Adding chicken really does help.
As for fasting, I practice this about half the time when I know I will be able to get all the brain healthy food groups and protein grams in. On those days eating animal protein really helps. But at other times I will eat breakfast to assure my nutritional needs are met. So I vasilate based on what makes the most sense.
Would like to learn more about tea from how to brew for maximum benefit? And recommendations since there are so many choices! Are Tisanes herbal teas? Also what about chai concentrates?
Great questions KC!
I never buy dates, but I bought a couple just yesterday, and since I didn't have coffee ice cubes, I just took the remaining coffee after my first pour over cup, about 4 oz, and put it in the BlendTec. I added half a banana, one date, a spoonful of almond butter, a touch each of vanilla and kosher salt, some prebiotic powder, one scoop of collagen peptides, a small bit of branch chain amino acid powder as "insurance" to round out the leucine total (this was on top of three large pasteured eggs, which are about 500 mg leucine each on top of about 150 in the one scoop of collagen peptides), and three ice cubes. Is was more like a thick drink than a smoothie, but good. Next time I'll probably use less banana or less date since I don't like things very sweet.
I love how you are boosting your smoothie! Less dates is fine if you like it less sweet, but they also give you fiber and potassium.
I'm still enjoying making permutations of this recipe, and it was a bit of a breakthrough for me. I like whey protein but don't tolerate it. I also don't tolerate soy protein well (I can digest soy best if it's pressure cooked). I don't like the taste of hemp protein … etc. But making this with some collagen powder and adding the branch chain amino acids to supplement my animal/fish intake as needed means I don't have to think about a protein powder or counting leucine intake at all. Whoopie! I'm now using half a banana and a (very) large scoop of cooked steel cut oats, cardamom and cocoa etc.
I still just use my second cup of pour over and add some ice, but I think I'll try the coffee ice cubes if I can make room in my freezer for a stronger coffee flavor. I'm also now mixing caffeinated with decaf coffee for my first cup of coffee and pour over cup for the smoothie, and now I can drink both without feeling like I had too much caffeine. Sorry to be so chatty when you must be busy! Hopefully my modifications will help someone along the way.
These are great Martha! I really love how you are mixing it up. I can’t tolerate a full scoop of whey protein either, so I’ve been doing a half scoop plus some hemp seeds.
That's a good idea too. Since whey makes my bronchials congested, I think it's probably causing inflammation in any amount. I'm going to be adding flax and/or hemp next, either together or alternate.
Yes I hadn't realized how high they are in fiber, and you got me rethinking them when you mentioned they don't raise blood sugar much. Indeed, my blood glucose was only 105 an hour after this meal, so I can afford more dates from that perspective :) .
Yes Annie, please!!! We have so many options of teas, so many tales about their benefits, and so few cientific studies to confirm them. Your BH light here wolud be awesome.
Hi Gardel! Yes there is a lot of science to share here. Is Brazil a tea-drinking culture?
I would say yes, Annie. My mother, like my grandmother, has many recipes for teas to cure various sickness. In the south of the country, where the climate is colder, they have the strong culture of “chimarrão” a tradition inherited from European immigrants. We also have the influence of indigenous natives and the slaves. If you go to the Sunday fair, you will find herbs, leaves, roots and grasses for every type of tea. My family for sure, we are all good tea drinkers.
Happy Sunday, Annie! Yes, I love tea! Buy a lot from https://flyingbirdbotanicals.com/ I know you’ve mentioned that company Rishi.
Unfortunately i like my black tea with milk and a little honey. I hope that doesn’t cancel out the benefits.
Also, I’ve been playing around with getting more protein since your first post two weeks ago. I have found it very hard as a long-time vegetarian (being a smaller but active women (120 lbs, 5’8”), to get enough protein. Before your newsletter, I think was averaging about 40 grams and constantly craving sugar and was more tired in the afternoons. Now, just like you said ;)) I am feeling much more energetic and having less sugar cravings - so it works, and I feel healthier! It was really stressful trying for almost two weeks to get enough protein as a vegetarian. I felt like I had to be eating protein all the time and was madly trying to find new sources. Even though I love animals, I have added chicken to my diet, and that really makes it easier. Maybe I was doing something wrong??
Also a while back you said you don’t eat until noon and try to do it all in the 8 hour period. Then you gave examples of how you eat protein throughout the day and mentioned that women have a harder time of doing the fasting. Have you stopped the 8 hour fasting? I am finding that I probably can fast with chicken in my diet due to the high protein content.
Thanks for everything!!!
Would love to hear more about tea. I drink coffee every morning but love matcha green tea in the afternoon.
I am a big matcha fan too.
Would so appreciate you sharing about tea! I’ve heard white is most beneficial but that conflicts with all the talk about green....
How funny the email came in as I am in my backyard sipping my cozy coffee! Silly question- how many oz’s is considered a cup of coffee?
How nice! A standard cup of coffee is 6 ounces.
This is a great question! And I was going to ask whether the coffee researchers (when it's not self reported diets research) tend to all use the same cup size. Years ago I read the cup size in coffee research is often or always only 6 oz. This is just half or less of the size cup many people put their coffee in. So my question si similar to yours … is the cup size in the research where conclusions about coffee are made always the same? My guess is no, conclusions from metanalyses can often be scewed by the lack of consistency in how researrch on a given topic is carried out. But my other guess is that it's all been averaged out or mean-ed, or some other statistical term, when we hear recommendations.
Most studies were done outside the US where 6 ounces is standard. I think it is an American thing to upsize and consume large coffee drinks.
Yes please more info on tea as well as decaf coffee. My husband drinks a lot of decaf espresso and we have heard that the decaf process introduces unhealthy chemicals.
The decaf issue gets pretty complicated. I researched that when writing the book.