I am happy to announce Mindful Family Wellness now offers gift certificates! This is a great way to gift doula services, placenta processing, or even nutrition counseling to a loved one!

At the bottom of each service page, as well as at the bottom of this post, you will find a link to purchase gift certificates. Gift certificates can be redeemed for any of my services, including nutrition counseling, doula services, and placenta processing services. For more information, email me! 

Even though the blood passes through the placenta from the mother to the fetus, it is not a filter and it doesn’t store heavy metals. While there are studies that show trace amounts of heavy metals such as arsenic, cadmium, lead, mercury, and uranium found in the placental tissue, a daily recommended dose of placenta capsules can provide, on average, 24% of the RDA of iron, 7.1% of selenium, 1.5% of zinc, and 1.4% of copper (Young et al, 2016).

​Most mammals partake in placentophagy. The reason is unknown but there are some theories. One theory for this behavior is pain relief after birth. Placentas carry a hormone called placental opioid-enhancing factor, which supports the release of endogenous opioids for a pain-reducing effect (Joseph, Giovinazzo, & Brown, 2016). There is also research that shows placentophagy enhances maternal behavior and therefore can strengthen the mother to baby bond (Joseph, Giovinazzo, & Brown, 2016). A third reason for placentophagy is to replenish the nutrients and hormones the mother lost during and after birth (Hart Hayes, 2016).

​Since “cannibalism” is the consumption of another person’s flesh, placenta encapsulation doesn’t technically fall into this category (“cannibal,” 2018). The placenta is an organ of the mother and the mother is the one consuming the capsules. Therefore, it would be a stretch to consider consuming placenta capsules a form of cannibalism. 

Many people, especially those who follow the Raw Foods movement, believe bringing foods up to a high heat will break down and destroy the beneficial nutrients found in the food. This thought can be applied to the preparation of the placenta in making capsules. There are studies that do look at the make up of the placenta before and after heating (Phuapradit et al., 2000). It has been found that the important nutrients and hormones are still intact after steaming and dehydrating. With this being said, if you prefer your placenta to only be dehydrated, without steaming, or if you prefer raw placenta cubes that can easily be added to a smoothie, let me know.

​As you can see from this blog post, as well as my “Common Questions and Answers about Placenta Encapsulations and Consumption” post, I used a number of studies focusing on placentophagy. There are other studies I did not reference here and there are additional studies currently being completed. If you have any questions or would like to look into additional studies, please let me know and I will provide you with resources. 

​References:
 
cannibal | Definition of cannibal in US English by Oxford Dictionaries. (2018). Retrieved January 16, 2018, from https://en.oxforddictionaries.com/definition/us/cannibal
Hart Hayes, E. (2016). Consumption of the Placenta in the Postpartum Period. JOGNN, 45, 78–89.
Joseph, R., Giovinazzo, M., & Brown, M. (2016). A Literature Review on the Practice of Placentophagia. Nursing for Women’s Health. Retrieved from https://www.scribd.com/document/362877404/Awhonn-Article
Phuapradit, W., Chanrachakul, B., Thuvasethakul, P., Leelaphiwat, S., Sassanarakkit, S., & Chanworachaikul, S. (2000). Nutrients and hormones in heat-dried human placenta. Journal of the Medical Association of Thailand = Chotmaihet Thangphaet, 83(6), 690–694.
placentophagia review.pdf. (n.d.). Retrieved from http://www.acsu.buffalo.edu/~kristal/placentophagia%20review.pdf
Young, S. M., Gryder, L. K., David, W. B., Teng, Y., Gerstenberger, S., & Benyshek, D. C. (2016). Human placenta processed for encapsulation contains modest concentrations of 14 trace minerals and elements. Nutrition Research (New York, N.Y.), 36(8), 872–878. https://doi.org/10.1016/j.nutres.2016.04.005

​2. I have heard that the raw method of encapsulating is better and preserves more nutrients. Is this true?

​The raw method and the TCM (Traditional Chinese Medicine) method provide similar nutrition. In a 2000 study by Phuapradit, it was found that male and female placentas have a wide range of amino acids, which are the building blocks of protein. Sodium, potassium, phosphorus, calcium, iron, magnesium, zinc, copper, manganese were also found as well as hormones, such as estradiol (estrongen), progesterone, testosterone, and growth hormone. Interestingly, female human placentas had slightly higher amounts of fiber than male placentas (Phuapradit et al., 2000).

​Mothers who have participated in placentophagy, or the consumption of their placenta in encapsulated form, have reported increased energy levels, less moodiness, and decreased severity of the “baby blues.” These reports are supported by research, which shows significant levels of estradiol (estrogen), progesterone, and allopregnanolone, as well as melatonin in a few samples. (Young et al, 2016) It is also reasonable to consider energy levels and mood are increased due to the iron content in the placenta capsules. Throughout the birth and healing process, mothers lose a high volume of blood, and therefore, iron. If enough iron is lost, the mother can develop anemia, which is shown through symptoms of fatigue, tiredness, sadness, or even depression.  Placenta capsules are a source of heme-iron, which is the same type of iron found in meat.  This type of iron is easily absorbed and used by the body (Corwin & Arbour, 2007).

​Many mothers do report an increase in milk supply with the consumption of the recommended amount of placenta capsules. In fact, a study conducted by Soykova-Pachnerova shows that out of 210 participants, 86.2% saw a positive reaction to the treatment of placentophagy as related to their milk supply, while only 13.8% reported negative results (Soykova-Pachnerova et al, 1954).

​β-Endorphin is a natural pain-managing hormone found in the body, produced by the HPA axis (hypothalamus-pituitary-adrenal response system). Human placentas produce this hormone while in the body and, therefore, have a notable amount still in the tissue at the time of processing. Research is still being done in this area, but it is possible the beta-endorphins remaining in the placenta capsules after processing, can have a positive influence on pain levels and healing (Joseph, Giovinazzo, & Brown, 2016).

​References
 
Corwin, E., & Arbour, M. (2007). Postpartum Fatigue and Evidence Based Interventions. The American Journal of Maternal/Child Nursing, 32(4), 215–220.
Hart Hayes, E. (2016). Consumption of the Placenta in the Postpartum Period. JOGNN, 45, 78–89.
Joseph, R., Giovinazzo, M., & Brown, M. (2016). A Literature Review on the Practice of Placentophagia. Nursing for Women’s Health. Retrieved from https://www.scribd.com/document/362877404/Awhonn-Article
Phuapradit, W., Chanrachakul, B., Thuvasethakul, P., Leelaphiwat, S., Sassanarakkit, S., & Chanworachaikul, S. (2000). Nutrients and hormones in heat-dried human placenta. Journal of the Medical Association of Thailand = Chotmaihet Thangphaet, 83(6), 690–694.
Selander, J., Cantor, A., Young, S. M., & Benyshek, D. C. (2013). Human Maternal Placentophagy: A Survey of Self-Reported Motivations and Experiences Associated with Placenta Consumption. Ecology of Food and Nutrition, 52(2), 93–115. https://doi.org/10.1080/03670244.2012.719356
Soykova-Pachnerova, E., Brutar, V., Golova, B., & Zvolska, E. (1954). Placenta Lactagogon. Retrieved January 14, 2018, from https://www.scribd.com/document/362874752/Placenta-Lactagogon
Young, S. M., Gryder, L. K., David, W. B., Teng, Y., Gerstenberger, S., & Benyshek, D. C. (2016). Human placenta processed for encapsulation contains modest concentrations of 14 trace minerals and elements. Nutrition Research (New York, N.Y.), 36(8), 872–878. https://doi.org/10.1016/j.nutres.2016.04.005
Young, S. M., Gryder, L. K., Zava, D., Kimball, D. W., & Benyshek, D. C. (2016). Presence and concentration of 17 hormones in human placenta processed for encapsulation and consumption. Placenta, 43, 86–89. https://doi.org/10.1016/j.placenta.2016.05.005
 
 

​After focusing on the In’s and Out’s of Dairy Milk, lets consider the numerous non-dairy milks available. With as many as 30 to 50 million American adults, being lactose intolerant, and even more people showing dairy sensitivities, it is important to consider alternatives to traditionally dairy beverages that are made from legumes, grains, nuts, and seeds. 

The following chart shows the nutritional facts for 1 cup of unsweetened milk: (brands may vary)

​It’ is important to note that many brands will add calcium, vitamin D, and vitamin B’s to their milks. This information, along with organic versus non-organic, GMO ingredients, sweetener content, and other additives, can help you decide which brand is right for you.

Organic vs. Non-Organic
 
You may be aware that non-organic foods have been sprayed and treated with pesticides, herbicides, and fertilizers. These chemicals aren’t necessarily digested or removed from our bodies easily, and can cause digestive issues, a breakdown of the intestinal lining and the immune system, various cancers. Conventional (non-organic) foods often contain genetically modified ingredients. Since liquids are absorbed into the blood steam at a faster rate than solid foods, it is important to consider reducing such products from your diet.  

Common additives in non-dairy milks:
 
When shopping for a milk, you should always look at the ingredients list to see if there are added sugars, but there are other additives and preservatives that are being added to the milk. Some common additives you will notice:
 
Carrageenan is derived from Irish moss and used as an emulsifier. It has a seaweed like odor. It has been shown to stimulate the formation of fibrous tissue and cause cancerous tumors. As of 1980, the FDA states more evidence is needed but that the current amount of carrageenan found in foods is hazardous.
 
“Natural Flavors” can mean a number of things. Derived from distillation and solvent extraction, or enzyme action to obtain materials from plants and animals. This process can change the chemical structure of the components.
 
Vegetable oil’s are commonly found in milk alternatives, such as canola oil, corn oil, safflower oil, sunflower oil, or soybean oil. These oils are extracted with high heat and solvents. They are completely unneeded in nut and seed milks. It is best to avoid brands that use any kind of oil in making their milk.
 
Soy has no place in non-dairy milks, unless, of course, the milk is soymilk. Soy is a highly sprayed food and is a GMO unless otherwise noted. In general, it is best to stay away from foods that contain soy, unless it’s a soy-based food, such as edamame, whole dry soybeans, tofu, etc.
But what about soymilk?  Soymilk is more processed than nut or seed milks and can possibly cause hormonal issues in people that are sensitive to phytoestrogens. With that being said, it could be the non-dairy beverage of choice for those with nut allergies, as well as lactose intolerance.

Xantham Gum is made from pure culture fermentation of carbs with Xanthomonas campestris. It is also called corn sugar gum. It is used as thickener, and to suspend, emulsify, and stabilize water-based foods (dairy and salad dressings). It is commonly used as a pseudo plasticizer in salad dressing to help them pour and added to animal feed as stabilizer, thickener, suspending additives.

​Making your own homemade nut milks is ideal. They don’t have any additives or preservatives, and you have full control over the consistency, sweetness, and creaminess, as well as the quality of the ingredients used. Plus, most brand name non-dairy milk companies skip the very important soaking step.  Soaking is an important step in making nut and grain milks because nuts and grains have a naturally occurring enzyme (phytic acid) that inhibits the absorption of specific minerals in the body. (And, yes, all grains and legumes should be soaked for 6-12 hours before cooking for this reason.)
 
Check out this super easy nut milk recipe:

1. Soak the nuts in water for 8-12 hours in the refrigerator. Cashews just have to soak for 2 hours, almonds need 12 hours, and other nuts get soft enough after about 8 hours.
2. Rinse the nuts under fresh water
3. Put the nuts, dates, vanilla, cinnamon, salt and water into a blender with the 4 cups of water. Blend until, creamy and frothy; about 2 minutes.
4. Set up 3-4 layers of cheesecloth into a sieve over a large bowl.
5. Pour the nut water blend through the cheesecloth, into the bowl. Squeeze and wring out the cheesecloth over the sieve to get as much liquid out as possible.
6. Pour the milk into 2-3 mason jars and keep in the refrigerator for up to 3-4 days.
 
Notes:

• If you prefer your milk thinner, just blend with more water. Add just a little water at a time. You can always add more water but you can’t take it out.
• Blending the nuts with warm to hot (not boiling) water will create creamier milk.
• Besides dates, other natural sweeteners to try include: 3-5 tsp. of agave, maple syrup, or honey
• It is a good idea to date your fresh milk to keep track of when it was made.

Many people have an opinion on what kind of milk is the best tasting or most beneficial for their health. Meanwhile, with endless options, there are those who feel a bit clueless as to which milk is best.  Skim milk versus whole milk. Organic versus non-organic. Processed pasteurized versus raw. Even the dairy cow’s diet comes into play: grass-fed or grain fed? Not to mention the non-dairy alternative milks: soy, coconut, almond, cashew, hemp, hazelnut, rice, flax, and oat milks. Overwhelmed yet? If you are, or even if you just aren’t sure why you have always bought the same kind of milk, this post is for you!
 
Let’s break down the more common kinds of cow dairy milk in this post. The conventional milk, found in all grocery stores, is non-organic, pasteurized, and the cows are fed a diet of grains, corn, and soy. This milk is sold as whole fat, 2% fat, 1% fat, and skim or 0% fat. Some grocery stores offer organic milk, which can either be pasteurized or raw, grain-fed or grass-fed, and also comes in a variety of fat content. Raw milk sounds the most pure, but it might be organic or it might not be. It might be from grass-fed cows, but it might be from grain fed cows. here are still states where raw-milk sales, for human consumption is illegal. An updated list can be found here.  Most of this information can be found on the label or by asking the farmer, but what does it all mean?
 
The pros and cons of the different qualities that make up dairy milk:

​Health Implications
 
Bone Health - Milk and other dairy products have been known to be beneficial for bone health due to the high amounts of calcium, magnesium, phosphorus, potassium, protein and vitamin D, which are essential for bone health. At the same time, milk has high levels of retinol, or vitamin A, which can weaken bones.
 
Dairy is not the best or only source of calcium. Dark leafy greens, such as collards, boy choy, fortified soy milk, baked beans, and supplements with both calcium and vitamin D are also good choices.
 
Vitamin D - Processed dairy in the US is fortified with 100 IU vitamin D per glass. This follows the USDA recommendation of 3 glasses of fortified milk provides 300 IU of the recommended 800 IU+ per day. With that being said, processed US milk is fortified with vitamin D2, a form that the body does not utilize as well as D3. Regardless, dairy alone is not enough to meet daily vitamin D requirements. A 3.5 oz serving of Wild salmon contains 360 IU vitamin D. Canned tuna and sardines are also good food sources.  Sun exposure and supplements are great sources, as well.
 
Chronic Disease - Dairy is high in protein and is therefore very satiating, which may help those trying to control their appetite for weight loss. Lactose, the sugar found in milk, is broken down slowly and does not promote high spikes in blood sugar, which may make it a suitable option for diabetics.  Fermented dairy, such as yogurt and kefir are excellent sources of “good” bacteria that have been shown to promote a healthy gut.
 
With the good comes the bad. Consuming animal protein and dairy may promote prostate and ovarian cancer. Studies have shown that reducing animal products can reverse other chronic diseases like heart disease and diabetes.
 
The enzyme lactase is needed in the body to break down lactose for proper milk digestion.  30 to 50 million American adults, are lactose intolerant. Ninety five percent of Asians, up to 80% of African Americans, Hispanics, and Ashkenazi Jews, and nearly 100% of American Indians are lactose intolerant. Continued consumption of lactose in those who are intolerant and have symptoms of diarrhea or loose stools may suffer vitamin and mineral deficiencies or other long-term health implications.

Stay tuned for next week’s post, when I take a look at the different types of nut milks and how they compare to cow dairy milk.

Resources:
 
MyPyramid.gov – Inside The Pyramid – How much food from the milk group is needed daily? February 3, 2011. Available at: http://www.mypyramid.gov/pyramid/milk_amount.aspx#.
 
FAQ – Dairy. The Weston A. Price Foundation. Available at: http://www.westonaprice.org/faq/784-faq-dairy?qh=YTo5OntpOjA7czozOiJyYXciO2k6MTtzOjc6InJhd25lc3MiO2k6MjtzOjQ6Im1pbGsiO2k6MztzOjc6Im1pbGtpbmciO2k6NDtzOjU6Im1pbGtzIjtpOjU7czo2OiJtaWxrZWQiO2k6NjtzOjg6Im1pbGtpbmdzIjtpOjc7czo2OiInbWlsayciO2k6ODtzOjg6InJhdyBtaWxrIjt9.
 
The New Four Food Groups. Physicians Committee for Responsible Medicine. Available at: http://www.pcrm.org/health/veginfo/vsk/4foodgroups.pdf.
 
Release No. 0059.10. United States Department of Agriculture. February 10, 2010. Available at: http://www.usda.gov/wps/portal/usda/usdahome?contentidonly=true&contentid=2010/02/0059.xml.
 
Why Does Organic Milk Last So Much Longer Than Regular Milk? Scientific American. June 6, 2008. Available at: http://www.scientificamerican.com/article.cfm?id=experts-organic-milk-lasts-longer.

The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk US Food and Drug Administration. May 5, 2011. Available at: http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm079516.htm 

Calcium and Milk – Wha’s Best for Your Bones and Health? The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.html.
 
Dhiman, T. R., G. R. Anand, et al. Conjugated Linoleic Acid Content of Milk from Cows Fed Different Diets. 1999. J Dairy Sci 82(10): 2146-56. Available at: http://www.journalofdairyscience.org/article/S0022-0302%2899%2975458-5/abstract.
 
Vitamin D and Chronic Disease – Your Nutrition Questions Answered. The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/questions/vitamin-d-and-chronic-disease/.
 
Lactose Intolerance: Information for Health Care Providers. National Institutes of Health. January 2006. Available at: http://www.nichd.nih.gov/publications/pubs/upload/NICHD_MM_Lactose_FS.pdf.
 
Mitigating the Greenhouse Gas Balance of Ruminant Production Systems Through Carbon Sequestration in Grasslands. Food and Agriculture Organization. Vol 11-2010; p 121. Available at: http://www.fao.org/docrep/013/i1880e/i1880e05.pdf.
 
Greenhouse Gas Emissions from the Dairy Sector: A Life Cycle Assessment. Food and Agriculture Organization of the United Nations. 2010. Available at: http://www.fao.org/docrep/012/k7930e/k7930e00.pdf.  

​Drinking bottled water is so convenient: it is easy to grab and go, it can be found just about everywhere, it can be a way to keep track of how much you drink each day, and it tastes clean and delicious. With so many great reasons to reach for that bottle, it is easy to forget the serious reasons to actually stay away from it. Not only does bottled water have serious environmental implications, it can also have a negative impact on your health.
 
Six reasons to avoid buying and drinking bottled water:

1. Buying bottled water is expensive! Really expensive! On average, tap water costs about 0.0015 per gallon. Breaking down the cost of a water filter, the price increases to about .31 per gallon. Bottled water ranges in price from .89-8.26 per gallon. The price difference is relative to the amount of water being purchased. When comparing these prices to tap water, bottled water is a huge market. Annually, American’s spend 61 billion dollars on bottled water, which equals 8.6 billion gallons of water per year.

2. It comes in the lowest quality plastic bottles. More and more people are becoming aware of the toxins in plastic. So much so, that most food containers are now being made BPA free, yet people don’t seem to make the connection to plastic water bottles.  Aside from the aforementioned BPA, there are approximately 24,000 other dangerous chemicals in plastic that should be avoided.  Companies that bottle water want to spend their money on bottling water, advertising, and paychecks. They don’t want to “waste” money on improving the quality of the plastic used to make the bottles. Unfortunately, time and temperature play a role in how much of these chemicals leech into the actual water. There is no telling how long bottled water sits in hot storage areas and delivery trucks. Even just leaving a bottle of water in a hot car for a few hours can lead to high amounts of endocrine disrupting chemicals in each sip. (More on endocrine disruptors later.)  In general, glass and stainless steel are always better options.

3. Lower quality than tap water. Forty percent of bottled water comes from municipal water sources. In other words, it is tap water. With that being said, tap water is closely monitored for quality within each municipality that pulls from that water source. Bottled water, which is owned by private companies, is tested for quality privately and at much lower standards. Even more unreliable, bottled water companies are not required to release their findings. Independent researchers have looked into what is in bottled water. 38 different contaminants were consistently found, such as bacteria, cancer causing agents, fertilizer, pharmaceuticals, industrial chemicals, caffeine, heavy metals, and radioactive isotopes. These chemicals are also found in the low quality plastics used for the bottles, and are known endocrine disruptors. The endocrine system is responsible for many hormones and chemicals that help different parts of the body communicate. When these hormones are out of balance or blocked, which can happen when endocrine disruptors enter the body, myriad health issues can ensue, including fertility issues, reproductive system diseases, different types of cancer, as well as pregnancy complications.

4. Bottling water uses a ton of resources. It takes 17 million barrels of oil per year just to make the plastic bottles. Bottling 20 ounces uses 60 ounces of water. After the plastic bottles have been made and filled, they have to be shipped all over the country, as well as internationally. This uses even more oil and resources.
​
5. Creates more waste.  Only 1 in 5 plastic bottles are actually recycled. Most end up in the landfills, where it takes 10,000 years to be broken down. The bottles that are recycled use additional resources for the recycling process and create lower quality plastic out of already low quality material. Cardboard and aluminum have the most success in the recycling process but when dealing with plastic, reducing is superior to recycling.

6. Bottling water takes water from others. Privately owned water bottling companies don’t have to share where their water actually comes from. They make consumers think water is coming from natural springs and aquifers that aren’t needed by those who live in the area. There are a number of companies that bottle water found in California, which has been in a major drought for years. Large companies, such as Nestle, mine water from small towns. There is nothing different about this water than what comes out of the taps of those who live in that area.  


How to avoid buying bottled water:

1. Invest in a good quality water filter and reusable water bottles.
2. Plan ahead so you don’t find yourself out for the day without any water.
3. Reinforce your bottled water knowledge by watching “Tapped”.

 

Resources:
Endocrine Disruptors. (n.d.). Retrieved September 30, 2017, from https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm
Harmful Chemicals Found in Bottled Water. (n.d.). Retrieved September 30, 2017, from http://www.ewg.org/news/news-releases/2008/10/15/harmful-chemicals-found-bottled-water
Nestle continues to sell bottled water sourced from California despite record drought — RT America. (n.d.). Retrieved October 2, 2017, from https://www.rt.com/usa/172764-nestle-california-bottling-plant/
The True Ingredients of Bottled Water | Ban the Bottle. (n.d.). Retrieved September 30, 2017, from https://www.banthebottle.net/articles/the-true-ingredients-of-bottled-water/
Tran, rew B., & Staff, A. C. / G. (n.d.). Where does bottled water come from? Retrieved October 2, 2017, from http://www.boston.com/yourtown/specials/water/bottled_water_sources/
wpadmin. (2014, March 6). Bottled Water Pros and Cons. Retrieved September 30, 2017, from https://healthresearchfunding.org/bottled-water-pros-cons/
​

​I have to be honest… it took me months to try cold brewed coffee. I have had iced hot brewed coffee before and it wasn’t really my thing. It tasted like I was drinking leftovers that taste better warmed up. Why would cold brewed coffee be any different? Then, it happened. On a whim, I bought a bottle of Starbucks Dark Roast (I like it strong) Cold Brew. I brought it home, filled a glass with ice, poured in the coffee, and gave it a splash of coconut milk. I….WAS….HOOKED! It was creamy and smooth, with no bitter taste. It almost tasted like melted coffee ice cream: DELIOUS!
 
Being the curious person that I am, I found myself wondering why does it taste so much better than traditional iced coffee? Does this more pleasant flavor translate into health benefits? Why buy bottles of the stuff? Is it easy to make at home? Here is what I found!

1. Less bitter and therefore, no sweetener needed. One of the hardest things to change when I stopped eating sugar was cutting it out of my coffee. Hot brewed coffee is bitter because of the oxidation that occurs from the brewing process.  By adding a bit of sweetener, that bitterness is cancelled out, making the coffee more palatable. Cold brewed coffee isn’t bitter in the same way hot brewed is. Because of this, it is so much more enjoyable drinking it without adding that sweet fix. You still get that satisfying coffee flavor without the bitterness AND without having to add sugar to your morning routine.

2. Lower acidity. Have you ever had a cup of coffee on an empty stomach and ended up with an upset stomach or heartburn? Hot brewed coffee is high in acidity and can be harsh on the stomach lining, as well as on your teeth. An acidic diet has been shown to reduce growth hormone production, leading to cardiovascular health issues and reduced memory cognition. Meanwhile, a more alkaline diet supports bone and muscle health, reduces hypertension, and decreases stroke severity. For those that need specifics: A cold brewed cup of joe has a pH of about 6.31, while an equivalent cup of hot brew has a pH of about 5.48. These numbers are a good baseline, but also depend on the coffee to water ratios and quality of coffee grounds being used.

​3. Lower acidity. Have you ever had a cup of coffee on an empty stomach and ended up with an upset stomach or heartburn? Hot brewed coffee is high in acidity and can be harsh on the stomach lining, as well as on your teeth. An acidic diet has been shown to reduce growth hormone production, leading to cardiovascular health issues and reduced memory cognition. Meanwhile, a more alkaline diet supports bone and muscle health, reduces hypertension, and decreases stroke severity. For those that need specifics: A cold brewed cup of joe has a pH of about 6.31, while an equivalent cup of hot brew has a pH of about 5.48. These numbers are a good baseline, but also depend on the coffee to water ratios and quality of coffee grounds being used.

4. Supports healthy immune function. I would definitely like to see more studies on this in the future to support the findings. With that being said, I did find a study showing the specific polysaccharides (a fancy word for a cluster of sugar molecules) found in cold brewed coffee was shown to increase cell proliferation of macrophages, which are white blood cells found in the immune system and splenocytes, which are assorted immune cells specifically found in the spleen. This supports having a strong immune system, which means less illness and sickness.

5. Doesn’t raise cholesterol. Hot brewed coffee has been shown to increase LDL cholesterol levels. Specifically, the oils in coffee contain compounds called cafestol and kahweol, which are diterpenes. These diterpenes are shown to raise serum concentration of cholesterol, as well as tryglycerides. Because diterpenes are found in the oils of the coffee bean, when hot brewing, those oils are heated and released. Brewing the coffee grounds in cold water won’t heat up the oils and therefore, won’t release as much diterpenes. The small amount of diterpenes that are released into the coffee can actually be further reduced in the filtering process.

6. ​Possible higher antioxidants. Hot brewed coffee has a high oxidation rate leading to its strong bitter flavor. Cold brewed coffee, with its milder and less bitter flavor, has a lower oxidative rate. Meanwhile, cold brewed tea has been shown to be higher in antioxidants than hot brewed tea. More specifically, green tea brewed in cold water, has higher polyphenol content than green tea brewed in hot water. Could this also mean cold brewed coffee has a higher antioxidant rate than hot brewed coffee? The jury is out. I look forward to more research in this area.

7. ​Super easy to make at home.  There are so many foods and drinks that just don’t taste the same if you make it yourself. Cold brewed coffee is not one of those things. All you need is a large jar or container with a lid, course ground coffee, filtered cold water and time. It comes out tasting just as smooth and delicious as the pre-made bottled variety, or even as good as stopping by your local café.  Interested in trying out your cold brewing skills? Check out detailed directions below. 

8. Stays fresh longer. There have been countless times that I brew some coffee in the morning, only to have 2-3 cups of coffee left over in my French press. As always, I pour the leftovers into a container to store in the refrigerator. A day or so later, feeling optimistic, I pour my leftovers over ice and give it a taste. Blah! Gross! It is so bitter; it literally doesn’t even taste like coffee. Down the drain it goes. Cold brew is a whole different story. I make a large container of it about once a week. The last cup, a week after brewing, is just as perfect as the first. Not that mine ever lasts long enough, but that freshly brewed flavor can last up to 6 weeks, in the fridge!

5. When ready, put sieve over a large bowl and hold the coffee or nut milk filter open in the sieve. Pour the coffee through the filter and sieve, into the bowl.
6. Rinse the container to get rid of any grounds that stuck to the sides. Pour your coffee back into the jar for storage in the refrigerator, good for up to 6 weeks (Longer in the freezer).  
​
This recipe makes 8 cups of cold brewed coffee concentrate.  Now, how to make a delicious cup of coffee:
 
Iced coffee 
Fill a tall tumbler glass about ½- ¾ full with ice. Pour the cold brewed coffee over the ice. Remember, the cold brewed coffee isn’t bitter like hot brewed coffee, so you might not have to add your usual sweetener. Optionally, add a splash of your chosen milk to add a bit of creaminess.
 
Note: I like my coffee on the stronger side. If this is too strong for you, add about ½ cup of cold filtered water to the ice before adding the coffee.
 
Iced latte
To change that iced coffee into an iced latte, simply add ½-1 cup of your chosen milk to the glass instead of water.
 
Hot coffee
Can I cold brew but drink my coffee hot?  Why, yes, you can! Instead of adding ice and water to your drink, add hot water. Fill your favorite mug up about 1/3-1/2 full with hot water. Fill the remaining room with your cold brewed coffee. You get the same benefits as when you drink the coffee cold, and it hits the spot on those cold winter mornings.
 
Hot latte
Instead of adding hot water, add warm milk! That is, ½ warm milk (or frothed) and ½ coffee.
 
Variations
Add some frothed milk for extra creaminess
Sprinkle on pumpkin pie spice, cinnamon, or ground cocoa for extra flavor and added health benefits
Try blending up your own frappe´ with ice and milk
Add a splash of Kahlua and vodka!

​References:
Caffeine in the diet: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved September 18, 2017, from https://medlineplus.gov/ency/article/002445.htm
Mou, & Yu-Ju. (2012). Studies on the Physicochemical Components and Sensory Quality of Cold-water Steeped Tea. National Chung Hsing University Institutional Repository.
Phung, A. C. (2014, August 19). Coffee Brewing Chemistry: Hot Brew vs. Cold Brew. Retrieved September 18, 2017, from https://scienceandfooducla.wordpress.com/2014/08/19/coffee-brewing-chemistry-hot-brew-and-cold-brew/
Schwalfenberg, G. K. (2012). The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? Journal of Environmental and Public Health, 2012. https://doi.org/10.1155/2012/727630
Shin, K.-S. (2017). The Chemical Characteristics and Immune-Modulating Activity of Polysaccharides Isolated from Cold-Brew Coffee. Preventive Nutrition and Food Science, 22(2), 100–106. https://doi.org/10.3746/pnf.2017.22.2.100
Urgert, R., & Katan, M. B. (1996). The cholesterol-raising factor from coffee beans. Journal of the Royal Society of Medicine, 89(11), 618–623.