My MugHug

In the past I would send out these S’mores newsletters with a whole bunch of products I was using and loving…. mostly it was Arbonne products. My favorite was to use the protein was added it to my morning mug to make it more like a nourishing mini breakfast. Since I discovered a reaction to Pea Protein (Arbonne’s main protein source), I have moved away from using those “tools,” reassessed what is truly supportive to my overall health and wellbeing and identified new, better tools that have me living and thriving and so I am sharing them (and why I love them) with you.

#MugHug

A mughug is that warm comforting cup that lifts your spirits and gives your body and mind love. You can have them first thing in the morning or after for practice.

I have a couple versions depending my mood.

Option 1

Option 2

Why?

I prefer Bulletproof Coffee to other varieties because it’s all about the quality of the beans.  Most brands of coffee often carries naturally-occurring mold toxins which can be carcinogenic to our bodies and can impair the immune system [s].  Moldy coffee gives you the jitters, increases brain fog and for me give me a tummy ache.   As much as I can I try to avoid harmful chemicals and additives, because I know exposure to mold toxins can cause serious health problems, including cancer, cardiomyopathy (heart muscle disease), and brain damage [s].  Bulletproof’s beans have been “upgraded” meaning they have been tested to ensure they are mold free.  They also source from Rainforest Alliance Certified farms,  where beans are grown without herbicides and pesticides, following high standards that ensure the workers are treated fairly and the environment is taken care of.  As a added bonus, these beans are naturally loaded with good stuff like essential nutrients, polyphenols, antioxidants[s].  Bulletproof has 18.12 mg of caffeine per fl oz. 8 oz cup = 144.96mg 

I alternate between a coffee base, Matcha base and Rooibos base depending on how much caffeine my body wants. A while ago I had identified a caffeine threshold for myself and when I have some, and then too much caffeine…. activate yelling mom and triggered human.  My adrenal cortex and peace pay the consequence.  To run the math… An 8 fl oz of coffee has a ~145 mg of caffeine.  My pre-workout energy fizz has 50 mg caffeine from green tea extract.  Matcha has roughly 79 mg of caffeine (depending on the brand, Matcha contains 18.9– 44.4 mg of caffeine per gram of tea.  I use 1 tsp = 4.2 grams).  So one day I’m having 129 mg and one day I’m having 145.  I do NOT want to go over that 150 mg in 4 hour time span. Rooibos Tea is herbal so natural caffeine quantity is zero. 

Fun fact, decaf coffee typically contains 2-15 milligrams of caffeine in an 8oz cup. 

Why Matcha? Cuz of all the health benefits, duh!  Seriously, I use every consumption as an opportunity to give my body loving kindness.  Matcha contains l-theanine a very key nutrient that results in; better mental focus and mood, improved sleep, relaxation (via stress mediation), increased cognition, it boosts the immune system, protects neurons against neurotoxic agents and helps reduce blood pressure to name a few[s,s].  Matcha contains up to five times as much L-theanine as regular green tea (20 mg versus 4 mg)[s]. To get some science in, this wonder non-protein amino acid L-theanine competes for the receptors with glutamate (our brain's most abundant neurotransmitter), and with its ability to pass through the blood-brain barrier it can exert its relaxation effects direct on chemical pathways of brain neurotransmitters.  Because matcha has such a high concentration of l-theanine, that is why people don’t get those caffeine jitters, l-theanine antagonizes the effect of caffeine[s], allowing for a reduction in blood pressure and a better sense of calm. 

I use an Aeropress because it makes the perfect 1 cup portion without any plastic-pod-environmental impact. No offense if you are one of those Keurig users but I love our Mother Earth and I do anything and everything I can to protect her.  I knew when they came out that single use plastic pods were a bad idea and a 2021 peer-reviewed paper confirms it.  It reports “coffee pods account for more emissions than other ways of making coffee, because of greenhouse gases from producing the pods' packaging and dealing with the waste [s].”

Maca Root - Okay now for the fun stuff.  Maca is a functional plant with sooo many positive health benefits.  Not only does it contain fiber, amino acids, vitamins, minerals and bioactive compounds, including macamides, macaridine, alkaloids, and glucosinolates [s].  It has been shown to enhanced reproductive health (and libido), antifatigue, antidepressant, antioxidation, anti-inflammatory, neuroprotection (preservation of neuronal structure and/or function), antimicrobial activity, anticancer, hepatoprotection (prevent damage to the liver), immunomodulation (regulatory adjustment of the immune system),  improving skin health and digestive system functioning [s].  Also it plays in some action for memory enhancement, improves sexual dysfunction regulation[s] and appears to strengthen spleen function [s].  For me, I took it with the knowledge that could help physical performance (reducing fatigue after workouts)[s] and enhanced energy/muscle regeneration.  To speak frankly, I only recently started integrating Maca into my daily mug under the advisement of Dr. Anna Cabeca DO OBGYN and her book MenuPause.  I had been experiencing irregularity in my monthly cycles and as completed one of the books recommended resets (The Keto-Green Cleanse).  While learning from the book I decided to add this supplement in to see if it might help regulate my suspected hormonal imbalances (which i’m still navigating, i suspect there is a histamine/estrogen interaction relating to it too).  Anyway ever since adding it, I have had a regular cycle!!!! So yeah, gonna keep having it for now.   

  • Fun Fact - A 2010 review that included four high quality studies with a total of 131 participants found evidence that taking maca improved sexual desire after at least 6 weeks [s].

Rooibos Base for those times I don’t want to have any caffeine at all.  I go thought these 14 or 30 day detox periods where I will eliminate all potential activators to allow my body a chance to rest and regenerate.  Actually, detoxes are recommended to be done 2x/year (in the spring and fall) to help support our detoxification and elimination organs (liver, gallbladder & spleen) which are highly energized during those seasons. Give these organs some love and moments of peace. I’m not saying to do this super restrictive cleanse only drink detox juices and fast for days at a time,  more just committing that for x amount of time, I am going to make every decision, every consumption to be filled with absolute love.  I am going to, for this period of time, intentionally be kind to my body, not eating anything that might upset or harm it.  Now over the years, with many methods, I have learned about my body and what is considered kind and what might cause a negative reaction.  These being (in order of severity) gluten, sugar, non-grass-fed dairy, caffeine, artificial ingredients of any sort, sugar and all sugar subsets, Quail eggs, peas (this is new) and depending on how deep we wanna go its also PUFA’s, gmo-containing foods, non soy-free eggs, yeasts, peanuts, unsoaked/pressure-cooked quinoa, some beans…. did i say sugar?  

Rooibos (pronounced ‘roy-bose’) tea is rich in antioxidants and most notably aspalathin, a flavonoid antioxidant with the potential to reverse hepatic insulin resistance by improving energy metabolism and mitochondrial respiration [s]!  Meaning help improve any liver damage you may have acquired over the years (if you know anyone that drinks alcohol you might want to let them know about this).  Also improving energy metabolism!! Do you or anyone you know struggle to feel more energetic?  Rooisbos could be a benefit to them too. Looking more into the research, it has long been established to assit in improviong and potentially lowering resting blood glucose levels (probably in part to due to its hepatic support).  Writing this is a good reminder for me that I need to be having this in more rotation, removing the caffeine, sipping on this full bodied tea that can allow my adrenal cortex some love and rest too. 

Mushroom Superfood’s are super powerful and have been gaining more and more popularity as more and more positive health reports come out. Different from culinary mushrooms, these mushrooms “help support the body's natural defense against occasional stress.” Which sign me up for that!! Also, did you know most prescriptions are made from mushrooms? Oh yeah. Penicillin really opened the door for Medicinal Fungi. Back to these superfoods, which are deemed “adaptogens” include many varieties, Cordyceps, Lions Mane, Chaga, Reish, Turkey Tail, each one with its own range of positive benefits. The one I’ve been jiving on lately is “Fit” which is a blend of Cordyceps, Lions Mane and Reishi for peak performance. The blend is suppose to improve Endurance, Vitality, and Respiration. Does it work? I’m not able to say for sure, I’d have to perform my own study. Mushrooms have a compounding effect too, the more you have in your system, the more the effects so prolonged use results in more enhanced results. That study would be compromised due to my current status. My thoughts… why not take it just in case.

Holy Basil, also known as tulsi, is another adaptogen with a long standing history of positive health benefits. For me, it seems to helps prevent any caffeine jitters and maintains my "yell threshold” (I’ve got 3 kinds and can only take soo many triggers before I blow). For this reason alone it is #worthit for me to take it daily.  I was attracted to after reading it helps “Improve mood, resilience, sleep & periods.”   To read about all the benefits check out this. 

Next on my #mughug additives is Vitamin D3 / K2.  Super beneficial for my immune system and daily bodily function.  Vitamin D in the body functions as a hormone allowing for many reactions to take place.  Vitamin D3 & K2 work synergistically to support the heart, vascular system, immune system, and respiratory system, all while optimizing the delivery of calcium and minerals to the bones and teeth[s].  Vitamin D helps your body absorb calcium effectively and maintain a proper body balance while Vitamin K activates a protein called osteocalcin, that helps calcium get into your bones and teeth for growth/repair[s].  I’ve had my levels tested numerous time and I’m always on the border of deficient.  In North America, the data supports how we are vastly in need of this powerful nutrient.  Adding it when i can help to get my total consumption up.  And recent reports confirm a correlation between vitamin D and COVID-19 with 80% of 200 COVID patients at a hospital in Spain were deficient in vitamin D!  

GrassFed Collagen Protein Powder 1. Because Whey protein does not dissolve well in hot liquids.   If I want to have something I can add into my life, it has to be palpable.  2. Because our bodies need protein first thing in the morning!  It allows for our muscle regeneration wheels to start turning (offsetting any muscle breakdown), the amino acids allows for our enzyme production to run smoothly, and protein fills your belly with substance to keep blood sugar levels steady (vs jumpy).   To learn more about why protein first thing watch or listen to Dr. Gabriel Lyons, her latest research has outlined direct correlations to optimal protein intake and longevity (For reference at minimum, we should consume 1g of protein per pound of body weight.  If your a 130 female thats 130g per day of quality protein.  More if you are engaging in strength training and physical sports). 3. Grass-Fed because it wont have any inflammatory A1 casein (see reactive list above).  Inflammation from A1 beta-casein can cause lymphatic congestion, metabolic suppression, and weight gain. It can also worsen acne, eczema, upper respiratory infections, asthma, and allergies [s]. For more info click here.  4. Collagen for beautiful skin… our skin is made of collagen. 

GrassFed Half & Half  because I like my morning mug to be rich and cream.  Grass-Fed again to avoid that A1 casein. 

Unsweetened Flavored Plant-based Creamer because a grass-fed variery does not exist and I like a little flavor sweetness to my mug.  Of the many low/Sugar-Free Creamers available today contain 1. Sucralose which is a huge no-no in my opinion.  The negative impact on our brain health.  In a study published last year looking at the “impact of nutritive and non-nutritive sweeteners on the central nervous system”…  The study, which supplemented participants with fixed amounts of either sugar, stevia or sucralose (splenda) daily for a period of six weeks, showed a negative correlation in the Sucralose group with a “negative impact on overall memory, encoding memory, and executive functions (judgment)[s].”  and 2. Pea Protein, which… refer to the reaction list above.  I don’t want to stimulate a histamine reaction at the moment ( green peas are “histamine liberators” meaning they can cause a release of histamine).  Maybe down the line I will try adding it back in but I’m okay avoiding it for now. I’m sure it’s fine but have you noticed how this seemly innocent food, the pea, has worked its way into mainstream production?  It’s what’s used for many vegan protein powders now a days.  Yes Pea Protein has nine essential amino acids making a complete protein, its a low-glycemic index food that can be well tolerated for people with gastric disorders but for me right now, its not for me.

So that’s it. Cheers! And If you’d like to sample this, I do love having interesting conversations while sipping on mugs so I invite you over to my home to sample this delectable goodness with me.

ArbonneMarion Horanhealth, gut health, coffee, tea, maca, rooibos, holy basil, adaptogens, mug, drink