February 2021 Newsletter: Ditch Coffee and Try These High Energy Foods!

SNEAK PEEK OF WHAT'S INSIDE:

- Caffeine Consumption Statistics

- Side effects and withdrawn symptoms caffeine

- What to eat instead + Recipe Ideas

- Napolitan Pasta Recipe (Video)

How do you start your morning? What is your must do wake up routine? Out of energy, how do you fuel yourself? Majority of Americans start with a cup of coffee in the morning. Even throughout the day, we have coffee whenever we need a boost of energy. Based on the National Coffee Association’s consumption article released in March 2020, 7 in 10 Americans drink coffee every week, 62% of Americans drink coffee every day. The average American coffee drinker consumes around 3 cups per day. 3 cups of coffee is a lot of caffeine. Coffee and tea are actually healthy beverages if consumed in low to moderate amounts. Caffeine, when consumed moderately can boost your mood, metabolism, mental and physical performance. However, high doses and or over consumption of caffeine may have dangerous side effects. From Healthline, here are 9 side effects of too much caffeine.

1. Anxiety

2. Insomnia

3. Digestive Issues (laxative-like effects and acid reflex)

4. Muscle Breakdown

5. Addiction

6. High Blood Pressure

7. Rapid Heart Rate

8. Fatigue

9. Frequent Urination

How about the people who suffers from Caffeine addiction? People with caffeine addiction may have the following symptoms:

• Dizziness

• Feeling Shaky

• Headache

• Nervousness

• Sleep issues

• Nausea

• Irregular heartbeat

Caffeine addicts taking lower dosages (or none) of caffeine may experience the following symptoms:

• Feeling tired or sleepy

• Reduced mental awareness

• Slower reaction time

• Worsened performance on memory task

• Flu-like symptoms

• Stiffness

• Nausea/vomiting

• Headaches

Majority of time, people are consuming coffee for the energy boost. But as mentioned above, too much caffeine is not beneficial to our body. To cut down on the amount of coffee intake and rely less on caffeine for energy, eating foods higher in energizing nutrients like fiber and B12 would be a much healthier alternative. But don't just eat anything you can grab your hands on, not all foods are equal. Avoid the overly oily and high calorie foods. Here are some suggested foods that is high in fiber or high in protein and provide abundant of energy. Proteins:

• Shrimp

• Eggs

• Fish

Beans/seeds/nuts:

• Sesame seeds

• Dark Chocolate

• Chickpeas

• Chia Seeds

• Cardamon

• Cashews

• Oats

Fruit/Vegetables:

• Lemon

• Dates

• Watermelon

• Broccoli

• Avocado

Here are some recipes utilizing the listed ingredients! Sweet Recipe: Chocolate Avocado Overnight Oats: Ingredients:

• 2 C of rolled oats

• 2 C of Milk (dairy or non-dairy)

• 1 C of Greek yogurt (or substitute with 3/4 C milk of choice)

• 1 ripe avocado

• 1/2 of cocoa powder

• 1/4 C of honey

• 2 tbsp of chia seeds

Cooking Instructions: 1. Mix all the ingredients together 2. Pour mixture into separate containers 3. Let it sit in the refrigerator for at least two to three hours (best overnight) 4. Top with some chocolate or more avocado and enjoy! Dates and Oat Bowl: Ingredients:

• 1/2 cup of dates

• 2 C of Cashew Milk

• 1 C of Rolled Oats

• 1 tbsp of Honey

• 1 tbsp of chia seeds

Cooking Instructions: 1. Chop the dates is small pieces 2. Mix all the ingredients together 3.Pour mixture into separate containers 4 . Let it sit in the refrigerator for at least two to three hours (best overnight) 5. Enjoy! Savory Recipe: Shrimp Broccoli Breakfast Frittata Ingredients:

• 32 ounces egg whites

• 4 whole organic eggs

• 2 tomatoes, quartered

• 1/2 lb fresh shrimp

• 7-10 oz fresh broccoli florets

• 6 oz provolone cheese

• 2 tbsp olive oil

• 1/2 tsp ground pepper

• 1/2 tsp salt

Cooking Instructions:

1. Preheat oven to 425 Farenheit

2. Grease 12 inch cast iron skillet with olive oil

3. Wish the eggs whites and whole eggs in a large mixing bowl and pour into the cast iron skillet

4. Arrange the all the other ingredients follow by cheese and shrimp. Add salt and pepper to taste

5. Bake in preheated oven for 25 ~ 30 minutes.

6. Enjoy as is or with some whole grain bread.

7. Top with cilantro and enjoy!

Scrambled Egg and Shrimp Sandwich Ingredients:

• 3 whole Eggs

• 1/2 Ripe Avocado

• Salad Greens

• Bread

• Salt/Pepper

• Bread spread

Cooking Instructions:

1. Beat 3 eggs and add salt and pepper to taste

2. De-shell and cut up Shrimp into small bite size

3. Incorporate eggs and shrimp together

4. Toast bread and spread your favorite bread spread

5. Cook the eggs and shrimp.

6. Place the eggs and greens in and enjoy!

Sources and references: 1. https://www.ncausa.org/Newsroom/NCA-releases-Atlas-of-American-Coffee 2. https://www.healthline.com/nutrition/caffeine-side-effects#TOC_TITLE_HDR_10 3. https://thegirlonbloor.com/chocolate-avocado-overnight-oats-jars/ 4. https://www.eatgood4life.com/shrimp-broccoli-breakfast-frittata/ 5. https://www.eatthis.com/high-energy-foods/

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RECIPE TIME:

Napolitan Pasta Recipe:

Ingredients (for 2 servings):

Japanese sausage - add as much or as little as you like!

2 servings of spaghetti or your choice of pasta

1 green bell pepper (chopped)

1 cup of mushrooms (sliced)

2 gloves of garlic (diced)

1.5 tbsp Midnight Spice sauce

4 tbsp ketchup

2 tsp sugar

1/2 onion (minced)