This week I’m on a mission.  A pantry purge, if you will.  When I shop for foods that are not completely whole food (for whatever reason), I generally try to avoid: high omega-6 oils like soybean oil and corn oil, artificial sweeteners with the exception of occasional stevia, colorings and fake flavorings, monosodium glutamate, high fructose corn syrup, and partially hydrogenated oils (transfats).  Pretty long list.  Pretty dismal shopping experience, huh?

Actually, since even within “processed foods” I’m looking for minimal ingredients, and I only buy a few of these, it’s not the hard.  And, luckily, more and more food manufacturers are accommodating picky patrons like me.  Now, I can find dressings without soybean oil, ketchup and jelly without high fructose corn syrup, and an ever-growing list of foods with natural, minimal ingredients.  And as you know, if I can’t find, I’m heading to the kitchen and making it.

But, I love my coffee.  And (gasp), I l-o-v-e my flavored coffee creamer.  I know that many of you do, too.  If you don’t already realize it, most commercial flavored creamers are loaded with junk chemicals and partially hydrogenated oils.  In fact, some brands include almost every one of the ingredients I try to avoid.  So, I’m happy that there’s a brand or two now made up of milk, cream, sugar, and vanilla.    Still, to add to the food pickiness that is me, I want organic dairy.  Or, maybe no dairy in this one.  I’ve found a good answer in this week’s Loving the Bite Recipe, and it’s the perfect opportunity to discuss partially hydrogenated oils.  I hope all you proud coffee drinkers, and even closet Coffeemate adders, find the same enjoyment.

Recipe of the Week: Easy Maple Coffee Creamer

Ingredients:

• 1 can organic coconut milk OR 14 oz. organic half and half
• 1/3 cup real maple syrup or organic honey
• 2 Tbsp real vanilla
• 1 tsp cinnamon

Instructions:

Mix well and store in refrigerator.

Nutrition info: 18 servings (1 Tbsp each).  Approximately 45 calories, 5 grams carbs, 5 grams sugar, 0 grams fiber, 0 grams protein per serving.

Comments:

Yes, like other creamers, this one is creamer is still high calories and sweetened.  And for some, it’s a no-go, especially if trying to lose a considerable amount of weight.  However, for many, a small portion or this minimal-ingredient, all-natural satisfying creamer is a delightful treat within a healthy diet.  And to me, as long as these clients are meeting their overall goals, this is fine.

Partially-hydrogenated-creamer?  Not fine.  Why do I try to avoid partially hydrogenated oils like the plague?  For the most part, they are manipulated, processed chemical fats with correlations to more and more chronic disease.  And, while it seems that most food manufacturers, fast food chains, and even legislators are identifying them and omitting them, there’s more to this story than meets the eye.  Here’s what partially hydrogenated oils are and how to give them the ax:

Partially hydrogenated oils are liquid fats (such as vegetable oils) that have been chemically altered to become solid at room temperature (such as margarine).  This alteration actually changes the “shape” of the bonds (from cis to trans) in the fat.  They occur only in very small amounts in nature.  They are found in man-made processed foods such as shortening, margarine, baked goods, boxed foods, candies, snack foods, fried foods, and salad dressings.  Basically, if a foods not in the form in which it was grown, it’s suspect.  These oils have become more common with the increase of processed foods, and are now becoming less common with consumer demand for less, or so it seems.

They have been strongly linked to increased LDL (bad) cholesterol and heart disease.  They are positively correlated to systematic inflammation in our bodies, which increases our risk for all many of chronic disease.  What’s more, some animal studies have linked them to  (non-alcoholic) fatty liver disease and scarring on the liver, especially in diets that also contain high amounts simple sugars.  While most natural fats are becoming more and more exonerated, these processed ones need to be dropped.

Here’s some strategies to get rid of them:

• Choose fresh, whole foods for snacks and meals.  Snack foods like fruits, veggies, raw or dry roasted nuts, seeds, and yogurt instead of boxed and processed foods such as crackers, cookies, and chips.  And even with “healthy snacks,” check out the label and ingredients lists.
• Make your own condiments, sauces, and products like creamers if you’re not willing to use a purely whole food.
• Make baked goods & dinners from scratch using olive oil, coconut oil, nut & seed oils, nut butters, applesauce, pureed fruits or small amounts of butter instead of margarine or boxed mixes.
• Pack your lunch instead of eating Fast Foods, and make quick, easy and delicious dinners at home instead of eating Fast Foods.
• Avoid “convenience dinners” such as Hamburger Helper, Rice-o-Roni, and frozen meals that contain partially hydrogenated oils.
• Double check “sports nutrition” foods and bars to make sure they do not contain “partially hydrogenated fats.”
• Within the “Total Fat” section of a nutrition label, you’ll usually find the amount of saturated fats and transfats.  Although it may be confusing, even when a type of fat is listed as “0,” it may actually be anywhere from 0-0.4 grams (they are allowed to round down).  Of course, once a food manufacturer has the amount low enough to label it as zero, you bet your spandex it will claim (in big letters) on the packaging that it is free of transfats.  This small labeling situation is a big problem because even small amounts are potentially harmful.  So, go beyond the nutrition label to the ingredients list.  Anytime you see partially hydrogenated oil, the product has trans-fats – avoid these products as much as possible!
• With this knowledge, read labels/ingredients lists and choose foods that do not contain trans-fats.  The use of these fats may even vary between food brands.  For instance, some brands of microwave popcorn have transfats whiles others do not.

Buyer Beware:  Anytime you buy food in a package or box, look for partially hydrogenated oils.  Even in “healthy foods.” Yogurts, cereals, breads, energy bars, whey proteins, and more may have them.

A healthy athlete is a strong athlete.  Protect your heart, liver, and overall health by using natural, healthy fats, from real, whole foods, rather than processed ones.  If you need a food ”product,” consider making it yourself or being extra picky in the grocery aisle.  Maybe even spend more time picking your creamer than your lube – okay, equal time.

Fuel Your Ride. Nourish Your Body.

Coffee Before You Ride

Question:

I love coffee and have managed to cut back from 4 cups per day to just 1 cup every morning over the last 6 months.  If I’m going on a long ride that begins in the morning, is it still okay to drink my coffee before I go?

Kelli’s Answer:

Thanks for a caffeine question!  First, great job on cutting back on coffee (I say this from a sports nutrition perspective more than a wellness one).  The issue with being a coffee-dependent athlete is that you’ve trained your body to require a certain amount of caffeine in order to simply get to baseline.  Six months ago, you weren’t at baseline until you had 4 cups.  So, if you could only get in 1 before a ride, you started in a deficit as far as cell stimulation – this mostly effects your mental status, but it has a significant effect.

Being below your baseline can cause an increased sense of effort (when you just “feel” like you’re draggin’), headaches, and fatigue.  So now, for optimal performance, I do recommend that you consume your baseline caffeine before a long rides – 1 cup of medium strength coffee has about 80-120 mg caffeine (depending on your definition of medium strength).

If it doesn’t cause stomach or GI issues for you, you can go ahead and get this through coffee before a ride – but, on a personal level, you may find that coffee and riding equals an emergency potty break, and I’m not talking about the kind you can drip-dry.  If this is the case for you, you may have to find alternative caffeine sources (you can try cold coffee, 5 hour energy, dark-brewed tea, or gels w/ 2x caffeine (15 minutes before starting).  Or, wean yourself to not being dependent on it for your baseline.

There are studies that show benefit to consuming caffeine.  However, the benefit comes from amounts over baseline or in those who don’t routinely ingest it.

Of note, I do also use caffeine personally and with clients as “during training” nutrition, on really long events, when I know I may hit a wall and need more of a boost.  For example, it can help if you know you have a long climb or push towards the end of a ride, and you may need both physical and mental stimulation.  If you want to use it, know that it takes ~15 minutes to hit your blood stream.   And, if you still have a long way to go, you’ll likely have to continue to consume it in regular ~30-45 minute intervals in order to not “crash.”

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

What is it about coffee and bicycles that makes them go so nicely together?  I’m not sure who first came up with the idea of a bicycle cafe, but coffee being served in bike shops dates back to quite a long time ago.  The first official bicycle cafe that I heard of was “Look Mum No Hands” which is located in London, England.  I’ve never been, but it totally looks like a place I need to visit one day.

So what makes a coffee shop a bicycle cafe?  Well, I figure it all comes down to a business that loves coffee and bikes and does what they can to combine them together.  Some bicycle cafe’s sell bikes and coffee, while others simply have a bicycle theme.  Look Mum No Hands is a bicycle themed cafe that plays cycling videos on their big screen, offers bicycle repairs, and serves a lot of coffee and beer.

OTB Bicycle Cafe is located in Pittsburgh, PA and are all about “Bikes, Beer, and Bloody Good Food”.  I had to include them in this bicycle cafe write up because the owner just happens to have the same last name as me….but as far as I know we’re not related.  We share a pretty unique last name so I thought it was pretty cool that we both dig bikes and own a bike cafe.  OTB seems to be a little more focused on beer and food than a traditional coffee and pastry cafe, but one things for sure….they are totally bike crazy.

The Musette Caffe got its name from the shoulder bag given to riders during a cycling race which contains food and drink.  So with a name like that, it’s easy to tell they have cycling on the brain.  This bicycle cafe is located in Vancouver, BC and apparently my fellow Canadians like to add an extra f to cafe.  Musette seems like a pretty cool place and although they call themselves a bicycle cafe….they really cater to each and everyone who enjoys life on and off the bike.

I think it’s safe to say that all bicycle cafe’s are not only meant for people who love bicycles.  They are a place where everyone is welcome, and if the customers aren’t bicycle lovers when they walk in…hopefully they will be by the time they walk out.

It’s this stereotype of a bicycle cafe that has given me the most concern during my process of setting up Mocha Spoke in Grenada.  I want so badly to call ourselves a bicycle cafe, but worry that non-cyclists will feel that it’s not the place for them.  Nothing could be further from the truth.  Mocha Spoke is a cafe that is passionate about cycling, but is a place where people with all interests can feel at home.

So yeah…we’re a bicycle cafe, and as far as I know we’re the first and only bicycle cafe in the Caribbean.  I wonder how long it will take for more to pop up here in the islands?

I’ve mentioned a few things about Mocha Spoke over the past months, and please forgive me if I’m going overboard with posts focused on my new venture.  It’s just that I’m so excited about this and can’t hold back my enthusiasm.

As of today, we’re officially in business as a bicycle rental and tour company….but the cafe end of things is still coming.  We hope to have the cafe open by mid February, and you’re all welcome to drop in any time.  We’ll have some amazing hot and cold beverages for you, as well as the finest food the island has to offer.  If you don’t bring your bike along with you, we’ll set you up on a 2013 Jamis Trail X2 bike and supply everything you’ll need to tear up the roads of Grenada.  We also do repairs and have a whole bunch of cool Mocha Spoke merchandise to fill up your suitcase.

Oh, and thanks to Julie Starling and @shinyredthings for coming up with the tagline we’re now using for Mocha Spoke.  We wanted to use something that showed we were a bicycle cafe, yet also catering to everyone.  Their submission of “Adventure is Brewing” seemed to fit quite well and we’re happy to have it as our slogan.