Author: TJ

TJ is the Marketing Director for Camano Island Coffee Roasters. TJ is a wannabe coffee snob, who enjoys writing and photographing coffee, reading books, watching movies with his wife, and hiking with his dogs.
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Everything You Need to Know About Making Cold Brew Coffee

Everything You Need to Know About Making Cold Brew

Making Cold-brew coffee may finally have become mainstream, but it is far from new. Think of making cold brew coffee as the grown-up and more sophisticated version of iced coffee. Like regular hot coffee, cold brew is pretty easy to make. What keeps its popularity escalating is the number of health benefits that come with every sip. Cool, silky, and caffeinated—cold brew coffee is an awesome beverage you should totally be drinking.

Why Making Cold Brew Coffee Deserves the Attention
There are a couple of reasons why making cold brew coffee should be getting its time in the coffee shop limelight:

No More Diluted Coffee. Pouring hot coffee over ice (or even putting cubes into your steaming cup of joe) is just asking for diluted coffee. Watery coffee is sad coffee, and it makes drinking it seem almost like a chore. Making cold brew coffee requires only the water needed to steep the grounds. If you want to dilute it afterwards, that is up to you.

Lower Acidity. Since the coffee grounds are subjected to boiling water, the chemical profile of the product is very different from what a conventional cup of hot coffee would be. The lower levels of acidity actually make cold-brewed coffee easier on the stomach. Since the acid levels are low, cold brew coffee even brings out the sweeter notes of coffee.

More Caffeine. Now isn’t that some glorious news? Cold brew coffee has a higher bean-to-water ratio than hot brewed coffee, and since it takes longer to steep, the caffeine content is naturally higher.

A Heap of Antioxidants. Since high temperatures are known to destroy antioxidants in almost anything, the longer coffee is exposed to high heat, the less health benefits it has. Cold brew coffee therefore has a higher concentration of several antioxidants, including chlorogenic acid. When coffee beans are roasted, a light roast will reduce the amount of chlorogenic acid in the beans by 60%. A dark roast has no chlorogenic acid left at all.

The only trade-off is that cold brew lacks the same amount of aromatic oils that a cup of hot brewed coffee has. For that reason, if you like your coffee with a kick, cold brew may take some getting used to.

Making Cold Brew Coffee Yourself

Sure, making cold brew coffee may sound like some fancy process that requires a lot of barista-based knowledge. In reality, making cold brew coffee is super easy and perfect for people who aren’t totally hyped to be up in the morning.

You can either choose a cold brew coffee maker or try another home method, like the ones listed below.

If you are grinding your own beans, grind the beans coarsely. You don’t want a fine grind, because that will result in cloudy unsavory coffee.

Two Methods

1. The Jar and Cheesecloth
This method requires two things: a jar or bowl that is deep enough to hold enough water and a piece of cheesecloth or a coffee filter. The ratio between coffee grounds and water is dependent on your own personal taste. It is recommended to start your grind with a ¾ cup of ground beans and 4 cups of cold water. Should you want to make a bigger batch, you can double that to 1.5 cups of beans and 8 cups of water.

Put the grounds in the bowl with water and slide it into the refrigerator overnight. Some people do like to leave the coffee steep at room temperature for about 12 hours then add it to the refrigerator later. The choice is yours. In the morning (or after time has passed), strain the liquid through a coffee filter or cheesecloth then enjoy.

2. The French Press
If you own a 32 oz. French Press, you are going to want ¾ cup ground beans and 4 cups of cold water. Once you have the everything add to the press, put it in the refrigerator to chill overnight. Leave the plunger up. When you are ready to have your cup of cold brew coffee in the morning, push that plunger down, pour, and enjoy!

When it comes to cold-brewing your coffee, the key is not to rush it. You want to make sure the grounds have long enough to soak so that you get a satisfying and luscious cup of coffee.

Cold brewed or hot brewed coffee is delicious. But knowing how to make a cup at any temperature to savour is sure to excite any coffee addict or caffeine connoisseur. There are health benefits and a different taste profile to discover when you drink cold brew. If you have tried making cold brew coffee before, what did you think?

Guest Post by David from bestpatrols.com

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13 Reasons Why Your Brain Craves Coffee

13 Reasons Your Brain Craves Coffee

Each and every one of us has our own excuse for drinking coffee. Some do it for social purposes, for an extra dose of energy, or because they simply like the taste. However, there are very few people who admit that they need the coffee, not just want it. Or more precisely, it’s your brain that needs it.

In these cases, our brain knows better than us. It knows what it needs to clear that annoying fog resting around it at the same time every day. And here are a few quick reasons why you should give in to that urge, according to Dripped Coffee’s infographic:

Summary:

  1. It gives you an energy boost
  2. It reduces the risk of depression
  3. It reduces cravings and helps you burn calories
  4. It strengthens your DNA
  5. It improves your focus and stimulates your central nervous system
  6. It improves your short term memory
  7. It protects against diseases such as Alzheimer’s, gout or type 2 diabetes.

Your brain sees coffee as humans see a hug: it’s soothing, its helpful, and it’s one of the best addictions to have. We know we are coffee addicts; we just don’t care. And if we are to be completely honest, neither does our brain.

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How Coffee May Lower Melanoma Risk

lower melanoma risk

How Coffee May Lower Melanoma Risk

Guest post by Remy Bernard ~ Owner and Editor at Miss Mamie’s Cupcakes

I’ll be honest, I’m a little biased when it comes to talking about anything related to coffee. It’s the first thing I’m after when I wake up in the morning and it never lets me down when I need to get going in the afternoon. I can count on it. Not to mention the hundreds of experiences, memories, sights and smells I have come to associate with expertly roasted and well-brewed coffee. So many of the details of this humble bean have integrated themselves into some of the most fulfilling parts of my daily life.

So naturally, I was excited when, over the last 10 years or so, tons of research started pouring out of the scientific community touting the various health benefits of my beloved beans. The blog has already covered in detail how coffee can help prevent diabetes and even keep your heart healthy, but another recently discovered arrow in the health-boosting quiver of coffee is its ability to lower your risk for melanoma, one of the most deadly forms of skin cancer. A study performed in 2015 found that drinking around 4 cups of coffee a day (not a problem here) has a definitive link to lower melanoma risk.

Just to quickly dive into what we are dealing with, melanoma is the 5th most common form of cancer in the United States, and tops the list as the leader in skin-cancer related deaths. In 2016, about 9,500 people died from melanoma out of the 77,000 that received a diagnosis. This puts the mortality rate at a staggering 12%. I talk about these numbers not to get all doom and gloom, but just to drive home that it has the potential to be a very serious problem. I am very interested in doing everything I can to lower melanoma risk.

So how does coffee play into all this? Well, even though exposure to UV light is the risk factor you have the most control over, there are others that will raise, or lower your risk. In the National Cancer Institute study linked above, compounds found in coffee were shown to actually lower melanoma risk. In the study, researchers analyzed the data from 447,357 subjects and determined that there was a lower melanoma risk by up to 20% for those who consumed four or more cups per day, compared to those in the study that did not drink any coffee.

It is important to note that this protective effect only took place when the subjects consumed caffeinated coffee. Although it’s not totally clear, it would seem since compounds like polyphenols and diterpenes are already associated with the health benefits of coffee, the caffeine is largely responsible for the protective mechanism. Other studies have also shown that there is a ‘sunscreen effect’ produced by caffeine that inhibits DNA mutations that can lead to development of skin cancer.

While most researchers largely point to caffeine as the super hero in the story, it’s important to acknowledge that other variables may come into play when correlating it with the reduction. For example, the people that tend to drink tons of coffee may work indoors more where the access to a full carafe of hot coffee is easier to come by, while those working outdoors and in the sun all day don’t have the ability to drink cup after cup throughout the day. I only mention this because when looking at newer scientific data, it’s always important to consider all sides of the argument. Practicing safe sun habits will always be the most important thing you can do to protect yourself.

Like I said before, I would recommend practicing common sense when it comes to your health, but it is nice to know that the more we look into coffee, the more we find out about how good it can be for us. I’m not going to go sit in the sun all day without sunscreen while pounding cup after cup of coffee and hope for the best, but I will continue to consume my 3-4 cups a day and relish in study after study that tells me coffee is so much more than just a delicious beverage.

Remy Bernard – Owner and Editor at Miss Mamie’s Cupcakes

A baker, chef and writer, Remy started missmamiescupcakes.com as a way to deepen and spread her passion for making delicious food. She can also be found on Twitter, Pinterest and Facebook.

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Ending Hunger with Honey Bees – How Bees Saved The Gomez Family Farm

How Bees Saved The Gomez Family Farm

Juan Colas Chel Gomez is a member of the Maya Ixil coffee cooperative. He lives in Nebaj and has a ranch in rural Santa Avelina where he keeps his hives. The Gomez family is a great example of how beekeeping helps coffee farmers.

Several years ago, Juan came to the US, worked in construction for a while, then returned home to his family in Guatemala with enough savings to buy a small coffee farm. Unfortunately, in the farm’s first year, it was hit hard by coffee leaf rust disease, and Juan lost  80% of his coffee crop.

Without coffee, Juan and his wife didn’t know how they would be able to put food on the table for their children. They rented their home and lived with relatives in Nebaj. But their coffee farm remained idle, because Juan didn’t have the means to renovate the coffee plants, or put in new ones. Then, Juan heard about how Beekeeping helps coffee farmers diversify their income. Juan discovered a beekeeping program starting up at Maya Ixil, managed by Food 4 Farmers and social lending organization Root Capital. After attending a meeting to find out more, he came home and announced to his family, “We’re going to have hives!”

Juan enrolled in the program. He learned about the basics of commercial beekeeping, attending 5 week-long trainings over the next 16 months. In Dec 2015, Juan received his first two hives and necessary supplies to start his own beekeeping business. Today, he has 14 hives, and is selling honey and pollen. Juan told us that without this program, his family would have had to sell their house.  His son was two years old when the coffee rust crisis hit, was malnourished, and became chronically sick because Juan and his wife couldn’t afford enough food for the family and had nothing left after their coffee farm failed. 

Today, his son’s health has improved, with the help of the income Juan earns from honey sales, and by eating honey and pollen every day. Perhaps just as important, honey production has given Juan, his family, and other Maya Ixil coffee farmers hope for the future, and a sense of pride that they can now provide for their families.

Thanks to our Coffee Lovers Club members we are able to support nonprofit work like Food 4 Farmers.

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The Good, The OK, and Ugly of Grinding Coffee

best-coffee-grind

The Good, The OK, and Ugly of Grinding Coffee

Getting the best coffee grind for your morning brew is easy when you know your options. Here is a really fast breakdown of how to get the best coffee grind for your coffee maker.

The Ugly — Using a Blade Grinder

This may be the worst grinding option, but it sure beats the way cowboys used to do it — with the butt of their gun!

Why it’s the worst

The reason a blade grinder is just about the worst option is because of how it works. The blade grinder has one or two blades that spin very fast — essentially chopping the beans. This “chopping” of the beans creates an uneven grind. Then during brewing your ground will not extract properly. It’s kind of like trying to brew espresso with french press coarse grinds and at the same time mixing that brew with a french press using espresso grind. It’s going to be messy and it won’t taste right.

If You’re a Glutton for Punishment

If you’re going to use the blade grinder anyway here’s some tips. To get the best coffee grind from a Blade grinder make sure to keep the grinder upright on the counter. A common mistake is made in twisting and turning the grinder to “assist” in the grinding process. This actually makes the chopping of the beans by the grinder worse. Just make sure the grinder is level.

Follow Our Handy Time-limit for Grinding by Brew Method

  • 20 seconds (finest) – Turkish
  • 16 seconds – Fine Espresso
  • 14 seconds – Standard Espresso
  • 12 seconds – Cone Filter Drip
  • 11 seconds (middle grind) – Universal Drip
  • 10 seconds – Flat/Basket Filter Drip
  • 9 seconds – Percolator
  • 8 seconds – Stovetop Percolator
  • 6 seconds (coarsest) – French Press

The OK — Letting the Pros do it for You

A better option is to let the pros grind your coffee for you. Here at Camano Island Coffee Roasters we give all of our Club members the option to have their coffee ground by the experts. Just let us know how you plan to brew your coffee and we will give you the best coffee grind possible.

Why It’s Only Ok

As soon as we grind your beans, they start to lose some of the amazing fresh taste. The beans in whole form hold in the oils and flavors better enabling your coffee to last longer. Receiving the beans in whole bean and grinding them correctly yourself will give you the best flavor possible! But if convenience is more important to you, than leaving the mess of grinding to us!

The Best Coffee Grind Option: Grinding with a Burr Grinder

The very best coffee grind option is to grind your beans yourself with a burr grinder. A burr grinder contains two discs that essentially grind against each other. It’s this motion of crushing and grinding that enables you to receive the most uniform grind possible.

Why It’s the Absolute Best Coffee Grind

  • Grinding Plate
  • Hand Ginder


Your beans will be fresher, better tasting, and more versatile. Your beans will hold in their flavor for the longest possible time if they are stored whole. You will also get the best flavor extraction with a consistent and accurate coarseness for your grounds. Remember it’s the uneven grinding of a blade grinder that will mess up your flavor. Lastly, when you receive your beans as whole and grind them yourself with a burr grinder then you can choose different brewing methods with the same bag of beans. Want the strong, thick flavor of a french press in the morning? Want a more nuanced, smoother mouthfeel of a pourover in the afternoon? You can do both if you use a Burr grinder.
Below is a list of the standard grind settings by brew method — from finest to coarsest.

  1. Turkish
  2. Fine Espresso
  3. Standard Espresso
  4. Cone Filter Drip
  5. Universal Drip
  6. Flat/Basket Filter Drip
  7. Percolator
  8. Stovetop Percolator
  9. French Press (coarsest)

You’ll notice that Turkish and then espresso is the most fine grind and the french press is the most coarse. Each brewing method requires a specific coarseness.

  • Example of Turkish Grind
  • Example of Drip Flat Grind
  • Example of French Press

Now that you’ve seen The Good, The OK, and The Ugly of Coffee Grinding why don’t you tell us how you grind your beans. Comment below!

— Bonus —

See more photos of a “coffee grinder” rifle from the Civil War

Getting the best coffee grind for your morning brew is easy when you know your options. Here is a really fast breakdown of how to get the best coffee grind for your coffee maker.

The Ugly — Using a Blade Grinder

This may be the worst grinding option, but it sure beats the way cowboys used to do it — with the butt of their gun!

 

Why it’s the worst.


The reason a blade grinder is just about the worst option is because of how it works. The blade grinder has one or two blades that spin very fast — essentially chopping the beans. This “chopping” of the beans creates an uneven grind. Then during brewing your ground will not extract properly. It’s kind of like trying to brew espresso with french press coarse grinds and at the same time mixing that brew with a french press using espresso grind. It’s going to be messy and it won’t taste right.

 

If you’re a glutton for punishment.

If you’re going to use the blade grinder anyway here’s some tips.
To get the best coffee grind from a Blade grinder make sure to keep the grinder upright on the counter.
A common mistake is made in twisting and turn the grinder to “assist” in the grinding process. This actually makes the chopping of the beans by the grinder worse. Just make sure the grinder is level.

 

Follow our handy time-limit for grinding by brew method

  • 20 seconds (finest) – Turkish
  • 16 seconds – Fine Espresso
  • 14 seconds – Standard Espresso
  • 12 seconds – Cone Filter Drip
  • 11 seconds (middle grind) – Universal Drip
  • 10 seconds – Flat/Basket Filter Drip
  • 9 seconds – Percolator
  • 8 seconds – Stovetop Percolator
  • 6 seconds (coarsest) – French Press

 

The OK — Letting the pros do it for you.

A better option is to let the pros grind your coffee for you. Here at Camano Island Coffee Roasters we give all of our Club members the option to have their coffee ground by the experts. Just let us know how you plan to brew your coffee and we will give you the best coffee grind possible.

 

Why it’s only ok.

As soon as we grind your beans, they start to lose some of the amazing fresh taste. The beans in whole form hold in the oils and flavors better enabling your coffee to last longer. Receiving the beans in whole bean and grinding them correctly yourself will give you the best flavor possible! But if convenience is more important to you, then leaving the mess of grinding to us!

The Best Coffee Grind Option: Grinding with a Burr Grinder.

The very best coffee grind option is to grind your beans yourself with a burr grinder. A burr grinder contains two discs that essentially grind against each other. It’s this motion of crushing and grinding that enables you to receive the most uniform grind possible.

 

Why it’s the absolute best coffee grind.


Your beans will be fresher, better tasting, and more versatile. Your beans will hold in their flavor for the longest possible time if they are stored whole. You will also get the best flavor extraction with a consistent and accurate coarseness for your grounds. Remember it’s the uneven grinding of a blade grinder that will mess up your flavor. Lastly, when you receive your beans as whole and grind them yourself with a burr grinder then you can choose different brewing methods with the same bag of beans. Want the strong, thick flavor of a french press in the morning? Want a more nuanced, smoother mouthfeel of a pourover in the afternoon? You can do both if you use a Burr grinder.
Below is a list of the standard grind settings by brew method — from finest to coarsest.

  1. Turkish
  2. Fine Espresso
  3. Standard Espresso
  4. Cone Filter Drip
  5. Universal Drip
  6. Flat/Basket Filter Drip
  7. Percolator
  8. Stovetop Percolator
  9. (coarsest) – French Press

You’ll notice that Turkish and then espresso is the most fine grind and the french press is the most coarse. Each brewing method requires a specific coarseness.

Here’s an example of Turkish grind.

And here’s an example of French Press

Now that you’ve seen The Good, The OK, and The Ugly of Coffee Grinding why don’t you tell us what *ahem* how you grind your beans. Comment below!

**BONUS**


See more photos of a coffee grinder rifle from the Civil War

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3 Ways Coffee Prevents Diabetes

3 Ways Coffee Prevents Diabetes

Type 2 Diabetes is a scary disease that is becoming more and more prevalent in the U.S.

Diet and exercise are an important part of lowering your risk, but recent research suggests coffee prevents diabetes. Check out the 3 ways coffee prevents diabetes below.

1. Coffee Prevents Diabetes By Reducing Glucose and Insulin Levels

Lots of studies and statistics show that Type 2 Diabetes is on the rise. Unfortunately this can lead to two to four times the risk to develop cardiovascular disease.1 Diet and exercise are an important part of lowering your risk, but drinking coffee can also be a big prevention tool, too.

A study published in Archives of Internal Medicine found that drinking 3-4 cups of coffee per day was associated with an approximate 25% lower risk of developing type 2 diabetes compared to consuming none or less than 2 cups per day.2

What is it about coffee that reduces your risk for diabetes? What you might not know is coffee is actually a great source of antioxidants — chlorogenic acid, and trigonelline to name a couple. These antioxidants work together to regulate your glucose and insulin levels which in turn helps to prevent the onset of type 2 diabetes.

Another study from 2002 found that coffee drinkers consuming at least 7 cups of coffee per day were half as likely to develop type 2 diabetes.3 The interesting thing about this study is when you compare it against recommended levels of caffeine consumption this is far higher than what is recommended to prevent overcaffeination. One way to have your coffee and drink it too so to speak is to only drink arabica, shade-grown coffee. Arabica beans contain half the caffeine content of other coffees. This enables you to drink more coffee without getting the jitters of overcaffeination. Shade grown coffee contains less acidity because it grows slower. This slow-grow process develops a smoother more flavorful cup without bitterness.

2. Coffee Prevents Diabetes By Reducing Oxidative stress and Increasing Cell signalling

Another cause of type 2 diabetes is oxidative stress — something the antioxidants in coffee reduce.4

But, what exactly is oxidative stress? Oxidative stress causes issues with how your cells respond to insulin. It is this incorrect response to insulin that creates an environment where Type 2 diabetes is more likely to develop.5 Antioxidants in coffee prevents diabetes by preventing one of the main mechanisms of type 2 diabetes — oxidative stress.

3. Coffee Prevents Diabetes By Increasing Liver Function

Your liver function is directly related to your risk of diabetes. How? Well, a good, healthy liver should be regulating the glucose in your bloodstream.

Harvard researchers found improvements in adipocyte and liver function as indicated by changes in adiponectin and fetuin-A concentrations when drinking 5 or more cups of coffee per day.5

A healthy liver is something you want to have for a wide array of medical reasons, but since it also reduces risk of Type 2 Diabetes, why wouldn’t you make sure and take good care of it?

There are many choices in lifestyle and diet that you can make to reduce your risk of diabetes. But coffee is tasty, easy and an excellent addition to any prevention measures you are already using. Coffee prevents diabetes and it tastes delicious, so make sure to drink the best coffee you can. That’s why here at Camano Island Coffee Roasters we only roast USDA Certified Organic coffee beans and ship within 48 hours to give you the freshest taste possible.

1.http://www.heart.org/HEARTORG/Conditions/More/Diabetes/WhyDiabetesMatters/Cardiovascular-Disease-Diabetes_UCM_313865_Article.jsp#.WIvdWrYrJTY

2. Crippa A. et al. (2014) Coffee consumption and mortality from all causes, cardiovascular disease, and cancer: a dose-response meta-analysis. Am J Epidemiol. 180(8):763-75

3. van Dijk A.E. et al. (2009) Acute effects of decaffeinated coffee and the major coffee components chlorogenic acid and trigonelline on glucose tolerance. Diabetes Care, 32:1023-1025.

4. Koloverou E. et al. (2015) The evaluation of inflammatory and oxidative stress biomarkers on coffee-diabetes association: results from the 10 year follow up of the ATTICA Study (2002-2012). EJCN, 69(11):1220-1225

5. N M Wedick et al, 2011. Effects of caffeinated and decaffeinated coffee on biological risk factors for type 2 diabetes: a randomized controlled trial. Nutrition Journal, 2011, Volume 10, published online ahead of print.

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3 Ways Coffee Improves Heart Health

3 Ways Coffee Improves Heart Health

Did you know coffee can be a key player in keeping your heart healthy? Yes, really! Coffee Improves heart health. Check it out below.

1. Coffee Improves Heart Health By Lowering Calcium Deposits In Arteries

The same old story you hear about heart health usually is something like this: if you have calcium in your coronary arteries, you may be at risk for coronary artery disease(CAD). The reason this is a problem is it can lead to reduced blood flow or cause clots, which then leads to heart attacks.

This is all pretty scary stuff. Doctors recommend different diets, prescriptions, and exercises to prevent CAD. But did you know that drinking coffee is another step you can take to lower your risk?

Seriously, listen to this:

Those who drank 3-5 cups a day had 40% less calcium in their arteries than non-coffee drinkers. This was reduced to 35% for those who drank 1-3, and 23% for those who drank just one. Coffee consumption and coronary artery calcium in young and middle-aged asymptomatic adults.1

Those are some pretty impressive numbers. While there are many ways to keep your calcium levels low, coffee is an easy and tasty way to work on it.

2. Coffee Improves Heart Health By Reducing Your Risk of Type 2 Diabetes

Lots of studies and statistics show that Type 2 Diabetes is on the rise. Unfortunately this can lead to two to four times the risk to develop cardiovascular disease.2 Diet and exercise are an important part of lowering your risk, but drinking coffee can also be a big prevention tool, too.

A study published in Archives of Internal Medicine found, “Drinking 3-4 cups of coffee per day was associated with an approximate 25% lower risk of developing type 2 diabetes compared to consuming none or less than 2 cups per day.”3

What is it about coffee that reduces your risk for diabetes? What you might not know is coffee is actually a great source of antioxidants — chlorogenic acid, and trigonelline to name a couple. These antioxidants work together to regulate your glucose and insulin levels which in turn helps to prevent the onset of type 2 diabetes.

Another study from 2002 found that coffee drinkers consuming at least 7 cups of coffee per day were half as likely to develop type 2 diabetes.4 The interesting thing about this study is when you compare it against recommended levels of caffeine consumption this is far higher than what is recommended to prevent overcaffeination. 

One way to have your coffee and drink it too so to speak is to only drink Arabica, shade-grown coffee. Arabica beans contain about half of the caffeine of other beans enabling you to drink more of it without getting the jitters of overcaffeination. And, because shade-grown coffee grows slower, it develops a smooth flavor with no bitterness. So enjoy a delicious cup of joe and let your coffee improve heart health.

3. Coffee Improves Heart Health By Reducing Your Risk of Stroke

Like the other ailments listed above, stroke could also be prevented by coffee. Did you know that by drinking at least one cup a day, you can reduce your risk of stroke by 20 percent?5 That’s a pretty great start, if you ask me.

The science behind it is relatively simple, too:

Dr Yoshihiro Kokubo, lead author of a study published in the journal Stroke, said: “The regular action of drinking tea, coffee, largely benefits cardiovascular health because it partly keeps blood clots from forming.”6

Simple, straightforward, and easy. Drinking coffee is good for keeping your blood flow smooth and your heart happy.

Whether you only have one cup in the morning, or you drink a steady 4-5 cups a day, you’re keeping your heart in good shape. We may not be doctors, but the research available sure speaks for itself. Good coffee improves heart health.

Sources:

1. Yuni Choi1, Yoosoo Chang Seungho Ryu Juhee Cho Sanjay Rampal Yiyi Zhang Jiin Ahn Joao A C Lima Hocheol Shin Eliseo Guallar. “Coffee consumption and coronary artery calcium in young and middle-aged asymptomatic adults.” Heart.

2. Kannel WB, McGee DL. Diabetes and cardiovascular disease. The Framingham study. JAMA.1979;241:2035–2038.

3. Huxley R. et al. (2009) Coffee, Decaffeinated Coffee, and Tea Consumption in Relation to Incident Type 2 Diabetes Mellitus. Archives of Internal Medicine, 169:2053-2063.

4. Van Dam R.M. et al. (2002) Coffee consumption and risk of type 2 diabetes mellitus. Lancet, 360:1477-1478.

5. Yoshihiro Kokubo, M.D., Ph.D., chief doctor, department of preventive cardiology, National Cerebral and Cardiovascular Center, Osaka, Japan; Ralph Sacco, M.D., past president, American Heart Association, and chairman, neurology, University of Miami Miller School of Medicine; March 14, 2013, Stroke, online

6. IBID.

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4 Ways Coffee Improves Exercise

4 Ways Coffee Improves Exercise

Whether you’re a hardcore marathon runner, a dedicated crossfitter, or a busy mom doing yoga, we’ve got some news for you: coffee improves exercise. Don’t believe me? Keep reading to learn how that daily cup gives you some extra fuel for your daily regimen.

1. Coffee Improves Exercise Through Increased Aerobic Capacity

We’ve all huffed and puffed our way through a workout. It’s just something that comes with the gig. But studies have linked caffeine intake with improved aerobic(high reps low- weight) performance.

According to the European Food Safety Authority, drinking a cup of coffee an hour before you workout boosts your capacity, endurance, and makes you feel less tired at the end of your workout.1

More specifically, the study found that if you consume 3mg of caffeine for every 1kg of weight 1 hour before will increase your endurance performance and capacity. If you consume 4mg of caffeine for every 1kg of weight one hour before exercise your workout will seem easier.2 We could all use a little help there, right?

So how many milligrams of caffeine are in one cup of coffee? Well, approximately 90 milligrams of caffeine per 12oz cup of coffee.3 Considering most of us drink anywhere between 12 -16 ounces of coffee per day, that’s plenty of caffeine to help improve your workout with organic coffee.

Whether it’s running, rowing, or biking, a higher aerobic capacity will be a great help in meeting new goals and feeling accomplished at the end of your workout. Improved Aerobic capacity is one way coffee improves exercise.

2. Coffee Improves Exercise Through Faster Muscle Recovery

We all know that feeling that comes the day after a workout. Every movement hurts, rolling out of bed and getting dressed takes way more effort than it should. Aches are felt in places that you didn’t even know could be sore.

Studies have shown that having caffeine in your system during a workout can aid in muscle recovery. Why? Because Glycogen (the stuff that fuels your muscles) is rebuilt faster when you have caffeine in your system. In fact athletes who ingested caffeine with carbohydrates had 66% more glycogen in their muscles four hours after finishing an intense workout.4 By ingesting caffeine, you’re giving your muscles the fuel they need to recover faster.

If you want to ease those next-day aches and pains, make sure you enjoy a cup of coffee before hitting the trail or the gym.

3. Coffee Improves Exercise Through Reduced Muscle Pain

Not only does caffeine help with the recovery process, it can also ease muscle pain. We know that feeling the burn is always a part of every workout, but you can make it burn a little less by downing some coffee before you get started.

In the International Journal of Sport Nutrition and Exercise Metabolism, it was reported a significant decrease on muscle pain during 30 minutes of high-intensity cycling due to the effects of caffeine. This study found caffeine ingestion (5 mg/kg body weight) statistically significantly reduced the reported intensity of muscle pain.5

Try it out next time you’re heading to the gym – You might surprise yourself and be able to work harder than you usually do!

4. Coffee Improves Exercise Through Better Performance

Looking for a little extra boost? Coffee can help with that, too.

In another report from the International Journal of Sport Nutrition and Exercise Metabolism researchers studied the effect of caffeine (3.7 mg/kg body weight) in addition to a carbohydrate-electrolyte supplement in a simulated soccer performance and found that the caffeine group better maintained, and improved, short distance sprinting and jumping performances, compared to the no-caffeine group.6

Grab a cup of coffee before your next soccer game and you won’t regret it! But make sure it’s organic, shade-grown and fairly traded to ensure you’re getting a healthy amount of caffeine. Too much caffeine can lead to jitters but with Camano Island Coffee you never have to worry about that. All of our coffees are shade-grown and sourced from arabica beans which means they have much less acidity and half the caffeine content of other coffees.

So make sure to brew up a cup of organic, shade grown, and Top 1% arabica so you can take advantage of the ways coffee improves exercise.

Sources:

1.EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2011). Scientific Opinion on the substantiation of health claims related to caffeine and increase in physical performance during short-term high-intensity exercise (ID 737, 1486, 1489), increase in endurance performance (ID 737, 1486), increase in endurance capacity (ID 1488) and reduction in the rated perceived exertion/effort during exercise (ID 1488, 1490) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal;9(4):2053 [24 pp.].doi:10.2903/j.efsa.2011.2053

2. IBID.

3. USDA National Nutrient Database for Standard Reference: Coffee, Brewed From Grounds, Prepared with Tap Water

4. http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/08/24.html

5. Gliottoni R.C. et al. (2009) Effect of Caffeine on Quadricep Pain During Acute Cycling Exercises in Low Versus High Caffeine Consumers. Intern. J. Sport Nutrition Exercise Metabolism, 19, 150-161.

6. Gant N. et al. (2010) The Influence of Caffeine and Carbohydrate Coingestion on Simulated Soccer Performance. Intern. J. Sport Nutrition Exercise Metabolism, 20, 191-197.

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Changing Lives With Goats

Changing Lives With Goats

Over the years your coffee purchase has helped to change the lives of 24,000 farmers. One of the ways your coffee has helped is the funding of the Goat Initiative in Ixil — the largest of its kind in Central America.

What on earth is a Goat Initiative?

Goats are incredible resource for milk, cheese, and yogurt production. Their milk is very nutritious and easy to digest. Unlike cows, however, goats also do not compete with human food supply. They’re also much easier on the land. In addition the initiative has helped to provide jobs to more than 2600 families in the Ixil region.

Thank you

This goat initiative has clearly created generational change. This change has broken the path of destruction and tragedy, filling this region with hope and means of sustainability after so many years of civil war. Thank you for being a part of this amazing journey.

Just think: all this with just your daily cup of coffee.

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A Note From Jeff In Guatemala

A Note From Jeff In Guatemala

Here I am standing at 8,000 feet above sea level. I’m struggling to catch my breathe after a long hike through this lush and green countryside. 

We stumble upon this peak in the Ixil region of Guatemala — the region where our farmers live. The farmers you’ve had a hand in helping.

Here are just a few of the amazing outcomes and stories that have occurred since Agros entered the Ixil region:

Maria, from Agros child to School Director at just 24 years old

A prospering Goat Initiative to provide additional income  for villagers

Land ownership and sustainability now a reality for our farmers

Thanks to coffee lovers like you, generational change has occurred and sustainability is now alive in one of the most desolate regions in the world. To join the conversation on sustainability and see pictures from my inspiring trip, please visit the link below, or scan the QR code.

Guatemala Trip