Caffeine: What’s in a Cup?

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An estimated 86 percent of Americans consume caffeine every day, but few of us understand how it works, and many are unclear on how it fits into a healthy lifestyle. Sun Basket ‘s Director of Nutrition, Lindsey Kane is here to set the record straight.

How caffeine works

At the molecular level, caffeine shares a very similar structure to adenosine, a neurotransmitter responsible for inhibiting the central nervous system and induces a state of rest. Because of caffeine’s similar molecular shape, the molecules fit perfectly into adenosine brain receptors. In other words, caffeine can steal adenosine’s parking spot, preventing it from helping you rest. Caffeine is then able to activate the central nervous system by dilating the pupils of the eyes, opening airways to optimize breathing, increasing heart rate, expanding blood vessels to improve blood flow, and delivering more oxygen to muscles and lungs, while the liver releases sugar into the bloodstream for extra energy.

Caffeine is one of the most heavily researched subjects in nutritional science, and there are plenty of findings that support maintaining your daily caffeine habit.

Your morning cup of joe can help make you:


A Caffeine Habit That Works for You

Caffeine can definitely fit into a healthy lifestyle, as long as you’re making the right decisions when it comes to getting your fix. Here are some suggestions:

Know where to find it.

The FDA does not require manufacturers to list caffeine content on product labels, so it’s up to the consumer to be aware of where caffeine lives.

      Natural Caffeine

  • Coffee: On average, an 8-ounce cup of coffee contains about 150 to 200 mg caffeine, while one cup of decaf may contain anywhere from eight to 14mg of caffeine.

  • Tea: Alternatively, an eight-ounce cup of tea only contains about 80 mg caffeine, however this varies greatly based on the type of tea.

  • Cocoa beans: One 50g bar of chocolate (about the size of a smartphone) can contain anywhere from three to 60mg of caffeine, depending on the amount of added ingredients. Dark chocolate generally contains less added sugar and milk boasting a stronger punch of caffeine than milk chocolate.

     Added Caffeine

  • Sodas: While the original cola was derived from the kola nut, a natural source of caffeine, most colas and other sodas on the market today receive their caffeine during the production process. A 12-ounce soda may contain 35 to 55mg of caffeine, on average.

  • Energy drinks: Because energy drinks aren’t classified as “carbonated beverages” they’re able to dodge the FDA caffeine limit and often combine heavy doses of caffeine with excess sugar and other stimulants and additives. 

Rethink your drink. 

In most cases, it’s not the caffeine itself that wreaks havoc on your health, it’s the sugar, cream, flavored syrups, and artificial flavors and sweeteners that you add to it. Reflect on how you take your caffeine and give it a healthy upgrade.

Know your limit. 

The FDA currently recommends keeping your caffeine intake below 400mg per day to avoid unwanted side effects like dizziness and dehydration. However, it’s important to determine your personal limit, as the effects of caffeine vary from person to person. Keep a journal and track how much caffeine you actually consume and note any side effects. Adjust how much you consume—and how frequently—to see how your body responds to different doses.

Be your own source of energy.

If you feel like you’ve become overly reliant on caffeine, consider other sources of energy. Work on adopting a better sleep schedule, or get outside during your afternoon break for a walk and let the sun and fresh air wake you up. Stay hydrated by drinking lots of water, as dehydration can cause brain fog and fatigue. Harnessing healthy habits will show you that caffeine is no match for organic energy.

Five Simple Strategies to Get Kids to Eat a Healthy Breakfast

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We know you’ve heard it a hundred times by now, but breakfast really is the most important meal of the day. And for kids, it’s even more essential. Research shows that children who eat breakfast perform better in school and have better concentration and problem-solving skills. Those who skip the first meal of the day are less likely to meet the recommended daily intake of fruits and vegetables, are more likely to be overweight and tend to consume unhealthy snacks. 

Starting the day with a nutrient-dense meal gives kids the energy they need to focus in school and helps keep hunger at bay until it’s lunchtime. Plus, building this healthy foundation at a young age helps develop lifelong habits.

Here are our dietitian’s recommendations for getting a nutritious breakfast on the table.  

DIY Breakfast Bowl

Whole grains like oats are a great breakfast option. They are high in fiber, which helps to keep blood glucose levels stable and sustain energy. Researchers have found that when elementary school kids eat oatmeal for breakfast, their test scores are higher. Encourage your kids to customize their bowl with milk, yogurt, fruit, nuts, seeds, or spices like cinnamon. Kids are more likely to eat the foods they help prepare. Pro tip: Cook your grains in the slow cooker overnight and wake to a warm breakfast, ready in seconds. 

Try this: Mylk Labs toasted coconut and cassia cinnamon oatmeal cup

Dinner for Breakfast

There’s no reason your kids can’t enjoy dinner in the morning. A bowl of warm soup, whole grain pasta, or flatbread with vegetables can get your child excited about breakfast.  

Try this: Nona Lim tomato Thai basil soup with a California Lavash traditional pita for dipping

Get Sneaky

Breakfast is a good time to boost your child’s intake of fruits and vegetables. Try adding spinach or kale to a fruit smoothie, or dried fruit to whole grain pancakes. Or grab a bar that can be disguised as candy that’s really just full of antioxidant-rich plant foods. 

Try this: Bright Foods organic carrot pineapple ginger whole food bar

Make It Fun

There’s no reason breakfast has to be boring. A few entertaining tweaks can get your child more interested in a morning meal. For example, use cookie cutters to cut whole grain pancakes into fanciful shapes and then slather with sweet granola butter. 

Try this: Kween granola butter, with collagen protein 

Be a Role Model

If you start your day with a healthy breakfast, your children are more likely to do the same. Fill your plate with the same nutritious foods you want your kids to eat and they’ll likely do so too.

Try this: Coyo organic mixed berry coconut yogurt with Nana Joes Sunrise paleo cranberry-almond gluten-free granola

Bonus: Have your little one help you make a batch of our portable Gluten-Free Breakfast Bars for mornings when sitting down for breakfast just isn’t going to happen. 

Artwork by Ekström Design

Our Five Favorite Fitness Apps

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Finding the time and motivation to get to the gym can be a struggle, especially during the summer when going to the beach and taking vacations are a top priority. We’ve found five great fitness apps that can help you get your workout in, wherever you are in the world.

Make it Personal

Need a 5-minute morning stretch or a 15-minute daily cardio routine? Sworkit (“simply work it”), a multi-move fitness app has that and more. Simply select the type of workout you’re looking for (yoga, strength, cardio, or stretching), indicate how many minutes you have for exercise, and the app will tailor a routine to your needs. In 2015, the American College of Sports Medicine rated Sworkit as the fitness app that fit their training parameters for safety, stretching, progression, and more, which means you can count on the app’s variety of workouts to make your routine well-rounded and effective.  
Free ($7.99/month for premium)
Requires iOS 8.0 or later
Compatible with iPhone, iPad, iPod Touch and Android.

Like a Pro

Recommended by Sun Basket staff dietitian, Lindsey Kane, Nike+ Training Club is just what you’d expect from one of the world’s largest athletic wear companies. With more than 100 workouts developed by professional athletes and trainers, the app features routines that you can master both at home and in the gym. Take it on vacation and get good use out of your hotel fitness center, head to the park near your office during lunch and get a quick workout in, or turn your living room into a yoga studio every morning. Like they say, Just Do It. 
Free (in-app upgrades available)
Requires iOS 8.0 or later
Compatible with iPhone, iPad, and iPod touch and Android. 

Fitness Philanthropy 

If you’re looking for new ways to motivate yourself to workout, consider downloading Charity Miles, an app that allows you to donate to the charity of your choice based on how many miles you cover. Select from nearly 40 organizations like the ASPCA, Stand Up to Cancer, and the Special Olympics and donate while you burn calories. All activities are cardio-based and range from walking to biking, so lace up your sneakers and get moving. Sponsors like Johnson & Johnson and Chobani will donate to the charity of your choice so that you can do good for yourself and others. 
Free
Requires iOS 9.0 or later.
Compatible with iPhone, iPad, and iPod touch and Android.

Keep it Fresh

Forget expensive memberships to barre studios, high-end gyms, and boot camps, Qinetic lets you stream fitness classes straight to your phone. The app offers fitness classes, yoga routines, fast-paced HIIT workouts, and even low-impact workouts for pregnant women. There are so many options that it’s nearly impossible to get bored doing the same daily routine, and it offers much less of a commitment than most fitness programs, so you can move according to your mood. 
Free
Requires iOS 8.0 or later 
Compatible with iPhone and iPod touch. 

Namaste 

Daily Yoga offers personalized yoga sequences based on a self-assessment quiz that you complete when you download the app. Measuring your fitness level and what you’re looking to get out of your yoga practice, you’ll be able to focus on movement, meditation, and breathing through a variety of weekly programs. The app is great for beginners who want to familiarize themselves with yoga poses and jargon before hopping into a class with a room full of yogis, and for those looking for a daily dose of zen. 
Free ($9.99/month for premium)
Requires iOS 8.0 or later.
Compatible with iPhone, iPad, and iPod touch and Android.

Four Smoothies to Start Your Day Right

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Sunbasket’s chefs developed this colorful foursome of nutrient-packed smoothies. Whether you’re facing a stress-filled morning or recovering from the night before, want to look your best or need an extra boost of energy before walking out the door, we have a drink to get your day moving in the right direction. If you’d like to try your hand at creating your own smoothies too, check out this guide for building a better smoothie. 

Image of Stress-Beater Smoothie, half an avocado, and a handful of spinach leaves

Stress-Beater Smoothie

The combination of lime, avocado, banana, spinach, and coconut water delivers a heavy dose of stress-beating vitamin C, potassium, and magnesium to help manage blood pressure and will give you a boost of the feel-good neurotransmitter serotonin. Get the recipe here!

Image of a glass of Glow-Getter smoothie

Glow-Getter Smoothie

This antioxidant-rich blend of tropical fruits, fresh carrots, and the good-for-you fats of tahini will give you a glow that lasts all day. Get the recipe here!

Image of a glass of Mojo Maker smoothie and a scattering of blueberries

Mojo-Maker Smoothie

Skip your mocha latte and instead, enjoy an energy boost from this delicious blend of almonds and blueberries. Get the recipe here!

Image of a glass of Fresh Start smoothie

Fresh Start Smoothie

When you’ve overindulged the night before, this mix of protein, potassium, and antioxidants will quickly have you back on track. Get the recipe here!

Sun Signs—September 2017

Posted by & filed under Horoscopes.

The dust begins to clear following last month’s eclipse drama. All the personal planets move into Virgo, sharpening our analytical skills and pose the question: What did you learn last month? We can use these insights and the Virgin’s discernment to courageously step up and onto a new path. Don’t worry, trust that the universe has got your back.

By Lisa Awrey

VIRGO (Aug 23-Sept 22) A dream has been growing around your relationships for a while. Maybe it’s loomed so brightly that you can barely sleep because of all the light. That vision is ready for primetime. With all the Virgo planets activating your house of image and public face, your passion for details turns to refreshing your brand. What do you call yourself? If you don’t know, it will become clear soon. You’re ready to turn all the hard work you’ve done behind the scenes into a bonafide vocation.  

LIBRA (Sept 23-Oct 22) Something is rumbling in your house of health and daily habits. Looks like a deep cleanse may be in order. Follow any purifying regimens with pulling away from your favorite pastime—relating to everyone else—and go on retreat. If you use the time well and get into the right relationship with yourself, by month’s end you’ll be tuned up and inspired to better serve your public. By your birthday next month, you’ll be ready to return to your besties with more balance.  

SCORPIO (Oct 23-Nov 21) Creative inspiration flows this month. Do what you love, support your affinities, and feel a boost in your self-esteem and self-love. Pleasure is where it’s at this month, particularly with friends, groups, and associations. While you’re often more comfortable going solo than connecting, if you choose your cohorts carefully you’ll find that collaborating and making new acquaintances helps you to zero in on your dreams. 

SAGITTARIUS (Nov 22-Dec 21) Expect an a-ha moment to shed light on your base of operations, instigating changes you are already making around where and how you live. It’s all good, though, and will position you to make progress professionally. Your arrow points skyward, and ideas you’ve been chewing on for the last few years are finally growing like a kudzu vine. As you fine-tune your vision, obstacles that have stood in your way start to dissolve. Let them collapse, loosen your grip, and your mind will blow wide open.

CAPRICORN (Dec 22-Jan 19) Change up your commute. Instead of taking the ferry, form a carpool to curb your carbon footprint, fuel your mind, and lend focus to your ideas. You’re making discoveries all month around your purpose, and doing the step-by-step of integrating new understandings that guide your life. You may even begin to teach what you’ve learned. As you deepen your power source, you position yourself into your proper place in society by month’s end.

AQUARIUS (Jan 20-Feb 18) New insight into your finances shines a light on what’s yours, mine, and ours. Maybe you get a payout from your employer, or you find an investor for your latest innovation. As you review the paperwork, make sure to read the fine print—twice. The devil is in the details. As you bring forth all those untapped resources and integrate the varied parts of yourself, you revolutionize your value and increase your net worth. Raise your consciousness and your capital, and your self-esteem will follow. 

PISCES (Feb 19-Mar 20) You’re not just a dreamer, Pisces, you’re dreaming a new dream of you. As you shine your loving light on what you want, you further ground yourself in what’s real. This is so good for you ethereal space-fish. For those of you looking for love, a tidy lineup of planets in your partnership house opens the door not only to a potential romance, but a whole new way of being in a relationship, one that is more mutually beneficial. 

ARIES (Mar 21-April 19) A light turns on in the dark recesses of your unconscious. As you explore your inner life, you physical warriors will naturally tune in to your body’s needs. Maybe a change in diet, or perhaps a new exercise regimen, like yoga or rock-climbing. Anything aimed at balancing mind, body, and spirit is a win-win. The more you rebalance your energy, the more you have to contribute to the greater good. Get cracking Aries; in the words of Booker T. Washington: “those who are happiest are those who do the most for others.” 

TAURUS (April 20-May 20) You’re usually content to lounge in the field chewing on flowers. But new clarity around groups and people you hang out with pumps passion into your creative self-expression. A crowd of planets in your house of fun activates pleasure and romance. It’s not only a creative time for Ferdinand the Bull, but also a fertile one; for those of you with babies on the mind, there’s a great opportunity to procreate. Honing in on a reliable source of fun, like a regular cooking meet-up, nourishes your body and soul. 

GEMINI (May 21-June 20) A new vision is emerging around your career, opening up opportunities to make improvements on your home base. The lineup of planets in your house of home and family prompts you to declutter and clean out every nook and cranny to build your sacred space. Going the extra mile to purify your home is akin to tilling the field for your soul’s purpose to flourish. 

CANCER (June 21-July 22) The Pisces full moon shines brightly in your house of truth and long journeys early in the month, bringing new inspiration and expanding your beliefs. This new code of ethics opens up fresh ways of communicating, enabling you to bring lofty ideas and big dreams down to earth where they may infuse your local community with much-needed enthusiasm. Finding practical ways to improve your community, like retrofitting a neighborhood school or refurbishing a park, nurtures your desire for a more interconnected and livable planet. 

LEO (July 23-Aug 22) Revelations concerning shared resources shed light on ways you may have taken other people’s money for granted. Fond of luxury and maintaining your finery, it may be time to tame your royal spending and crack the whip at financial security. Being more prudent with money increases your material security and gives a vital boost to your self-esteem. Proud lions benefit from investing in themselves. 

illustration by @boccaccinimeadows

How to Win at Mornings

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The decisions you make first thing in the morning set the tone for how the rest of the day unfolds. Cultivating a healthy morning routine will impact everything—your food choices, stress level, productivity, mood, and overall physical and mental performance. 

Routines are simply habits executed in a consistent fashion and, like a well-oiled machine, they’re designed to optimize energy, productivity, and efficiency. Once routines become automatic, little effort is required to maintain your healthy habits. It’s like flying on autopilot to your best self. So, if your mornings are a chaotic scramble without a consistent rhythm, Sun Basket’s Director of Nutrition, Lindsey Kane recommends finding a steady beat and choreographing a routine that fits your personality, passions, and values, to carry you through the day. 

Give yourself a reason to rise

It’s hard to convince your body to make its way out of bed if the first thing you have to do is unexciting or overwhelming. Lure yourself out of bed by starting your day off with something you enjoy, like an early morning hike with a friend. Not only will this help you break your snooze button habit but it will also start your day on a positive note.

Breathe in, breathe out

So many of us wake up and immediately begin stressing over the day’s to-do list. Let the sound of your alarm be a cue to open your eyes, take three deep breaths, and set positive intentions for the day. It’s a subtle change, but will yield big results and have you feeling prepared to tackle the day.

Steal some sunshine

Get outside first thing in the morning, even if it’s for only five minutes. Drink your coffee on the porch, take your dog for a walk, or water your vegetable garden. The exposure to daylight helps recalibrate your circadian rhythm and decrease the sleep hormone melatonin, allowing your body to wake up faster. A little Vitamin D works wonders on your overall mood. You’ll radiate all day long. 

Move your body

Nothing boosts energy, mood, and productivity like the wave of feel-good endorphins that follow an awesome workout. Any movement is beneficial to your physical and mental well-being.  Research shows that the smaller the task at hand, the more likely you’ll do it, and stick with it. So start off easy and each day you’ll find yourself gaining strength, speed, and endurance.  

Stay Hydrated

Prime your body with a glass or two of water. Pro tip: Pair something you already do every morning, like brushing your teeth or making coffee, with drinking a glass of water. Delegating the trigger to something built into your morning routine will make your new habit stick. 

Fuel up

Simply put, input impacts output. What you eat for breakfast directly influences your energy level, mood, metabolism, and performance. Give your breakfast a healthy upgrade and reap the benefits all day long. 

Challenge yourself

Success promotes a sense of self-efficacy and empowerment. Tiny victories help build confidence and momentum to carry you through the day with unstoppable tenacity. Competitive individuals really thrive on this strategy. Schedule mini-challenges, such as beating a deadline or taking a walk at lunchtime, that, with little effort, are guaranteed wins.

Tidy up

The old saying “The state of your bed is the state of your head” has some truth behind it. Research suggests that decluttering your physical environment can translate into a clean headspace and a sense of control and organization. Whether it’s making your bed or unloading the dishwasher, a little external order can translate to internal order. 

Pat yourself on the back

Take note of the shift in energy and how you feel at the end of the day. Acknowledge the rewards of your new morning routine and let those rewards reinforce your behavior. Celebrating progress is a key step in transforming habits into a consistent routine. 

illustration by @boccaccinimeadows

Before You Give Up on Gluten

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If you’re considering breaking up with bread, it’s important to verify whether it’s the right move for you. Recent studies have found a gluten-free diet to be associated with an increased risk of diabetes and heart disease. Before blindly joining the GF club, do your homework. 

Don’t self-prescribe.

It’s important to identify the root cause of your GI distress in order to determine the proper plan of action and identify long-term risks. Going gluten-free without a diagnosis can do more harm than good. 

Don’t trade junk for junk

Gluten-free isn’t synonymous with nutritious. Replacing a traditional cracker or cookie with a gluten-free cracker or cookie doesn’t magically turn a refined carb into a healthy one. 

Don’t have gluten guilt.

If you’ve determined that gluten and your body get along just fine, embrace it. Some of the longest-living, healthiest populations on earth enjoy diets rich in gluten-containing foods. 

Do get diagnosed.

It’s important to determine the cause of your symptoms, whether it’s a wheat allergy, celiac disease, NCGS, or somewhere else along the spectrum, as each diagnosis requires a different treatment plan. Pro-tip: Get tested before eliminating gluten from your diet, as a test’s accuracy relies on the presence of gluten. Going gluten free can lead to an inaccurate diagnosis.

Do work with your doctor and dietitian.

Once diagnosed, you’ll need help to come up with an enjoyable diet and lifestyle plan customized to your diagnosis that you will be able to maintain. 

Do experiment.

Don’t wait for scientists to prove their pet theories—an answer may not be found in your lifetime. Instead, work with your doctor and dietitian to run your own experiments, and test your own theories. Keep a diary to track foods that spark GI distress versus those that are easily tolerated. Try an elimination diet and slowly reintroduce foods one-by-one to identify problematic ingredients. Pro-tip: Try out some of our favorite gluten-free Sun Basket recipes.

Do focus on whole foods.

Whether going gluten free is necessary or not, these common-sense rules of healthy eating will always be true. Continue to focus on whole, real foods that are as minimally processed as possible. Celebrate nutrient dense fruits, vegetables, nuts, seeds, legumes, and high-quality proteins as all of these items are innately gluten free. When it comes to whole grains, explore the diverse world of naturally gluten-free grains—such as millet, sorghum, buckwheat, amaranth, teff, and quinoa.