By: Colleen Hammann
Integrative Nutrition Health Coach
(10 Min Read)

By: Colleen Hammann
Integrative Nutrition Health Coach
(5 min read)

Im going to spill the tea ....

I know, I know... not another one about how I'm supposed to give up my coffee and drink what looks like some trendy form of morning pick me up. Let’s face it coffee is a very common part of morning routines and I’m all for it. Im not here to completely deter you away from coffee as coffee offers many benefits but just like everything you consume its all about moderation and quality. Let’s get to the pros and cons and sort out all the conflicting information so you can learn to make an educated decision on what makes you happy and how you can feel your best.


I love the taste of coffee, the nice little pick me up, the ritual of it, not to mention that it’s actually loaded with benefits from B vitamins, potassium, magnesium, manganese and studies show it reduces the risk of Alzheimer’s and dementia. Despite all these benefits, there are times in our lives when we overindulge and even things like coffee with so many benefits can become more of a crutch than a benefit. Say your a busy mom, a college student, a hard working entrepreneur or corporate executive, or anyone really who’s operating on too few hours of sleep, you might find yourself - like I have - reaching for coffee when you really need water, brewing in the afternoon and capping off your nighttime with a cup of coffee. This is a sign that the balance is off and that something needs to change. In my own health journey, I still have “aha” moments like this. When I had my first son and working as a corporative executive I found myself relying of caffeine more and more. I was crashing more than getting picked up, my mood was effected, food choices were off, I wasn’t sleeping well and I knew it was time to change. I was “rewarding” myself with a coffee in the afternoon and more times then not it was a flavored one from a coffee shop. Not only was I spending a ton of money on coffee but do you even know how much sugar is in these drinks, and how sugar is
affecting your body? You might think twice about the sugar in a donut or candy bar, but what about what’s in your coffee? Keep this in mind next time you crave a coffee drink: Just one drink from Starbucks can contain 11 teaspoons of sugar, which is more then a can of Coke! If you crash and burn from the sugar rush later, don’t say I didn’t warn you. Instead of jacking up your blood sugar every time you drink a cup of coffee, try stirring these into your coffee and feel the difference in your health:
☕ Cinnamon adds a hint of sweetness and provides the immune system with a boost
☕ Nut milk, coconut milk or count cream adds an instant, full bodied feel to your coffee
☕ Vanilla extract or Almond extract these natural sweet extracts are an amazing way to wean
yourself off using added sugar or sweetness. Just a a few drops
☕ Organic Grass fed butter-Coconut Oil it may sound odd but the effect of adding a healthy
fat such as coconut oil to your coffee creates a fullness that also helps your energy levels. As
well as adding a creaminess to your coffee
☕ Sea salt salt reduces bitterness, so your coffee will seem sweeter without any sugar

Let me ask you, have you ever experienced the following when drinking coffee:
Headaches, dizziness, anxiety, irritability, or stomach problems?

Well, did you know that these are the most common symptoms from coffee mold growth. Yes, you heard me mold! Mycotoxins are the tiny fungi that may grow on crops like grains and coffee beans. Coffee is also one of the most heavily pesticide-sprayed food crop in the world! I personally have a mold allergy and coffee is often overlooked as a source of molds that cause allergies. Ingesting coffee can trigger allergies. Just one sip of moldy coffee can cause congestion, coughing, headaches, sneezing and watery eyes.

So what are the solutions?

Coffee raised and processed organically at high altitudes is more likely to be as close to mold free coffee as you’re going to get. High altitudes produce drier climates.

Here are a few brands to choose from:
Bulletproof coffee
Peak Performance Coffee
Tiny footprint Coffee

To be clear there is no such thing as mold free coffee, but you can reduce our risk by purchasing coffee beans raised Organically in high altitudes.

I am a big believer in replacing before you remove cold turkey. So I told myself I would try without coffee for a month and replace with matcha instead and see if the benefits outweighed the perks. Well three years later and I pick Matcha everyday...


Its green tea, but not as you know it. 
Matcha is increasingly becoming more and more popular for those looking to enhance their mood, get in more antioxidants or who want to avoid the his peak and crash from the caffeine content in coffee.

One of the healthiest drinks in the world is matcha. Japanese matcha is a type of powdered green tea, grown in a traditional way. Growing the plants in the shade stresses them, causing them to make biologically active compounds including:
L-Theanine promotes calm and balance and a zen like focus

Caffeine with the power of l-theanine the caffeine in matcha is absorbed slower. The energy boost from matcha lasts much longer. Instead of a massive immediate spike like coffee, the body gradually uses up the caffeine in matcha over a few hours. You get 6 hours of energy released slowly vs 1.5 hours with coffee and then a crash.

Chlorophyll supports the body’s natural defenses against toxins and supports skins clarity.

Antioxidants various types of catechizes (antioxidants) that boost the activity of defense enzymes. When we ingest them, they turn up our survival defenses that fight against disease and aging. The specific catechizes in matcha called EGCG (epigallocathechin gall-ate), which
is believed to have cancer fighting effects on the body as well as firms and brightens skin and helps curb sugar and hunger cravings.

Whats more, studies have linked green tea to a variety of other health benefits like lowering LDL cholesterol, type 2 diabetes and cancer, preventing heart disease and even encouraging weight loss!

To really get the most from your matcha, preparation is key. Here are a few common mistakes to avoid:
• Never use boiling water: The ideal temperature is to stay under 175F. Going higher than 175F can start to diminish the quality of the antioxidants and scorch the matcha, making it taste bitter.

• Using a matcha that has more than 1 ingredient. I see this common in grocery store matcha. Many contain sugars, milk powders, or even spirulina to make it appear more vibrant in color. I really recommend getting a high quality, ceremonial grade, triple screened for toxins
matcha for the best flavor profile and nutrition.

• Using a matcha that isn’t tested for lead or heavy metals...this is very important. High levels of not only lead but other dangerous heavy metals are commonly found in low-quality matches. My favorite brand is Pique Tea enter code Colleen5 for 5% off your order.

• Not sifting it first to remove clumps

Check out the Perfect Matcha Latte recipe here

The takeaway

Both coffee and matcha have health promoting benefits when consumed in moderation and selecting the highest quality. However, if you are looking to reap health benefits with fewer caffeine jitters and less acidity, matcha is the way to go. For those who love coffee give some quality brands a shot and add in matcha three to four days a week as your afternoon pick me up so you can get the best of both worlds.


Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today——or pass this offer on to someone you care about!


I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching on my website and follow me on Instagram.
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