Is Coffee Actually Good for You?

As one of the most popular and commonly used beverages, coffee has had a large number of lovers and haters. The controversy around coffee usually revolves around its benefits and any hidden dangers. In this article we will discuss the many benefits of coffee, as well as some of its drawbacks. 

Benefits Of Coffee 

Research studies have found that drinking coffee can reduce the chances of: 

Diabetes 

According to research done by Harvard, the antioxidants found in caffeine can reduce inflammation and in turn reduce type 2 diabetes. Minerals found in coffee such as magnesium also helps with reduction. The study found that those who increased their coffee intake had a lower risk of having diabetes while stopping or reducing intake had the opposite effect. 

Heart Failure Or Stroke 

According to research results found last year, the American Heart Association drinking coffee can reduce the risk of heart attack by 7% or stroke by 8%. Although this research was done by a machine, its results were found to be valid. Multiple studies were conducted and all of them found the connection between coffee intake and these heart conditions. 

Some Cancers 

Although many researchers have dismissed possible connection between coffee intake and most types of cancer, the results have been different with liver cancer and endometrium cancer. The International Agency for Research on Cancer reviewed previous research done on association between cancer and coffee and found that drinking coffee only reduces risk of the two types of cancer above. 

Liver Disease 

Regular intake of coffee can eliminate chances of having liver disease. This is according to report by British Liver Trust and confirmed by the World Health Organization. Coffee also has the potential of slowing the progress of liver cancer. 

Memory Loss 

More coffee intake is now recommended especially to older people who are at a higher risk of memory loss. This is according to studies done by an Italian research center. The Italian Longitudinal Study on Aging found that coffee improve the capacity to retain memory in rodents. They therefore concluded that consumption of coffee can improve cognitive ability and reduce risk of dementia. 

Parkinson's Disease 

Although Parkinson's disease is mostly sporadic, chances of occurrence can be reduced by drinking more coffee. A study done on the topic found that those who didn't drink coffee regularly were more likely to have the disease. The main ingredient found in coffee which is caffeine was found to be the main agent responsible for this effect. 

Depression 

From a report done in China, coffee lowers the level of depression and the chances of being depressed considerably. While another research found that coffee can make the situation worsens for those struggling with depression, many others have come out to contradict those findings. Tea was found to be less effective showing that more caffeine such as that found in coffee was better. 

Drawbacks Of Coffee 

Despite its many benefits listed above, too much coffee can have unpleasant side-effects, or in some circumstances be dangerous. This is why researchers recommend moderate consumption. Some of the negative side-effects of too much coffee include: 

Lack Of Sleep 

Coffee can make it harder to fall asleep as well as reduce the total sleeping duration due to caffeine content. 

Upset Stomach 

Coffee has a laxative effect that can be helpful in improving how the digestive system works. However, when taken in too high a quantity, the effects can be detrimental to the stomach. 

Racing Heart 

Caffeine has been known to be a good stimulant. This can cause increased heartbeat that can be dangerous especially when combined with other energy drinks. 

Addiction 

Drinking coffee can lead to dependence on it thereby causing addiction. Moreover, it has been found to have the same effect other addictive drugs like cocaine have on the brain. 

Coffee Conclusion 

When all said and done, it’s clear that coffee is a healthy beverage to have in your diet, as long as you don’t abuse it. Its health benefits are also at their maximum when consumed without other ingredients such as cream or flavored sugary syrups offered by a lot of high-street coffee outlets. It is better to drink fresh black coffee in order to experience the full benefits with no unhealthy additives. 

Also, when compared to making coffee at home, buying from coffee outlets is usually a lot more expensive so it can be unhealthy on the wallet too if you are a regular coffee drinker. The most cost-effective way to get your daily recommended dose of coffee and maximize its health benefits is to buy a coffee machine. This guide can help you find the perfect coffee machine for your kitchen, so you can have fresh coffee on demand whenever you need when at home, without it costing as much as your daily good bill. Personal brewing is the ideal option as it guarantees freshness, cheaper coffee and maximum convenience.

I hope you enjoyed this blog post about whether coffee and caffeine are actually good for you and healthy to consume as part of your daily diet.

Interested in more articles about coffee and caffeine? 

Read Related Resources:

• The Adventures Of Fair Trade Coffee Beans

• How To Make Homemade Espresso

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What To Know Before Taking Caffeine Pills

Have you ever woken up just not feeling it? Like you are low on energy, have zero motivation to do any of the tasks at hand and simply want to be lethargic all day long? Or, perhaps you even wake up with a headache? 

All these are signs that you likely need to get caffeine into your system as soon as possible! 

Caffeine is a reliable way to feel energized and enhance your functionality both mentally and physically. Many people get their caffeine through a daily cup of coffee. For them, they find it to be an enjoyable, meditative and relaxing time that leaves them feeling their absolute best. Plus, who does not love the aromas of a good cup of coffee for caffeination? 

But for a range of reasons, getting your caffeine through a cup of coffee may just simply not be possible. Whether your hotel room does not have a coffee machine or you simply do not like the taste of coffee, you could be faced with a dilemma of how to get your energy levels up quickly and efficiently while not jeopardizing your health. 

This is where caffeine pills come into play. Not only do these supplements give your body the instant dose of caffeine it is craving, but caffeine capsules can provide you with a ton of various benefits for the rest of the day too. 

Like all supplements, you should only consider taking these after chatting to your doctor or nutritionist. Caffeine affects everyone differently, so do your due diligence first. 

To help you decide if caffeine pills are for you, we have rounded up everything you should know and consider beforehand. 

1. Get The Caffeine Benefits With No Coffee Breath 

While many of us enjoy our daily cup of coffee, one of the side effects of this is that many of us are often then left with coffee breath. But with caffeine pills, you get all the benefits a cup of coffee provides but without the actual taste of coffee or the lingering coffee breath that may ensue. This is a great solution for those that know they need caffeine but don’t want to bother with a cup of coffee. It is an efficient way to get your caffeine dosage with no bad breath to worry about. 

2. Have More Energy For Longer 

Caffeine helps boost our energy levels. While some people need anywhere from two to five cups of coffee to sustain their energy throughout the day, one caffeine pill can give you the perfect dosage to feel that energy all day long. Why waste time drinking multiple cups of coffee and risking feeling sick and bloated when instead you can take one caffeine pill for the day and feel sustained energy for longer? 

The caffeine that is found in coffee is the same caffeine that is found in pills. It is just a more isolated version of caffeine that lets your body absorb more of it faster. It is no wonder that so many different types of people find their energy is best sustained when taking a caffeine pill—including elite athletes, corporate professionals and stay at home moms. 

3. Enjoy The Benefit Of Losing Weight 

While caffeine pills are not designed to help you lose weight as a primary benefit, it is a secondary benefit for sure. First, caffeine will give you enough energy to live an active lifestyle and lose more weight. Moving more throughout the day and doing various activities will naturally help you shed pounds. Then, the caffeine pills also help get the isolated caffeine directly into your bloodstream so the excess body fat can literally be deleted from your body. Finally, caffeine pills eliminate the need to rely on energy drinks. These drinks, while full of caffeine, are equally full of calories and sugar. So not needing to rely on those will equally help you keep off the excess and unwanted weight. Caffeine tablets are a much lower calorie and less acidic option.

4. Feel Better And More Recovered 

Caffeine has several key nutrients our body needs to feel better throughout the day. This includes antioxidants, which play an essential role in helping our body recover better and faster. For those who are physically active, the antioxidants from caffeine pills will help expedite the recovery process and even lessen the impact of sore muscles. While there is more research being done currently on this, it is an exciting factor to consider when taking caffeine pills yourself. 

5. Moderation Only 

As stated earlier, make sure to discuss the pros and cons of caffeine pills for you specifically with a medical professional first. You do not want to overdo it on the caffeine pills as it can end up disrupting your sleep and even your heartbeat. So figure out the best plan for how to incorporate caffeine pills into your life first before making it a part of your routine.

5 Tips for How to Open a Coffee Shop

Did you know there are roughly 56,729 coffee shops in the United States? 

You may want to open a coffee shop of your own, but you might have lots of questions about the process. How do you pick a good location? How do you select a good coffee machine? 

Read on, and you'll learn how to open a coffee shop that'll be successful. If you follow these steps, it won't be long before you're serving a coffee to your first customer. 

Let's begin coffee connoisseurs!


1. Location Is Important

One of the critical things you need to consider when opening a coffee shop is the location you're going to choose. After all, if your shop is in the wrong spot, it will be hard to attract customers. 

People might go to the middle of nowhere to get a Starbucks, but that's because Starbucks has an established brand. As a brand new coffee shop, you won't have any brand equity, and so people won't travel a long distance to get a coffee from you. 

So, what should you think about when selecting a location for your coffee shop? 

Ideally, you want to place your coffee shop in an area that experiences a lot of 'footfall.'

If you can do that, your coffee shop will be exposed to a lot of people. Following this, you might want to see if there are any spaces available next to offices or places where people like to shop. 

Note that it might take a while before you come across an ideal location for your coffee shop. 

Location is one of the biggest factors that'll impact your ability to succeed in this industry. Therefore, there's no point in rushing through this stage, just so you can focus on the next part of the process. 

Instead, you want to wait until you find a near-perfect location. If you can do that, you should be able to set your coffee shop up for success. 


2. Getting the Correct Paperwork

If you're going to open up a coffee shop, you will need to get some licenses. The licenses you need will depend on the state you're in, and so it's hard to say here what you should get. 

That said, in most cases, you will need a business license, and you usually have to pay a fixed fee for this. In some states, you might also need a 'resale license' so that you can charge 'sales tax.'

You may also need to get 'health' and 'food handling' permits so that you can offer snacks and meals within your coffee shop. 

If you want to avoid getting into trouble, reach out to your state and ask them what you will need. 

During this stage, you might also want to think about getting some insurance for your coffee shop.

Luckily, most insurance companies are used to insuring coffee shops by now. So, if you contact an insurance company and tell them you want to get coffee shop insurance, they should be able to help you out. 


3. Getting a Coffee Machine

Coffee machines designed for shops, tend to be quite expensive, and can often be upwards of $2000. 

If you want to keep expenses low, you might want to consider leasing a coffee machine. This isn't that hard to do, as there are businesses that cater to those who want to open a coffee shop. 

One of the good things about leasing a coffee machine is you don't have to make a significant upfront payment. 

It's also worth mentioning that a leasing company will install the coffee machine for you. 

This is helpful when you consider that it can be quite tricky to install a professional coffee machine. After all, you'll need to connect it to a water line, and you'll also need to make sure it uses the right pressure when making espressos. 

There's also the option of buying a second-hand coffee machine, and this can be preferable if you don't like making monthly payments. 

If you go down this route, make sure you carefully inspect a given coffee machine before buying it. You don't have a lot of startup capital to go round, and so you don't want to waste it on a dud coffee machine. 


4. Furnishing Your Coffee Shop

Once you have a coffee machine, you need to think about getting some furniture for your coffee shop. 

Again, you'll find that there are companies that'll lease the furniture to you, which can be a good option if money is tight. 

In the beginning, you might want to get some 'pleasant' but basic furniture. Then once your coffee shop is producing enough profit, you can think about upgrading the decor so that it is more appealing. 

If you don't know how you should style your coffee shop, you might spend a weekend visiting different coffee shops. If you visit enough places, you should be able to identify what kind of furniture looks good in a coffee shop. 


5. Attracting Customers

Once you've done everything else, you then need to focus on attracting customers.

Luckily, if you've chosen the right location, attracting customers shouldn't be that difficult. That said, you might want to run some ads, just so that people are aware of your coffee shop. 

If you want customers to keep on coming back to your coffee shop, you might want to offer a loyalty scheme. 

So, you might give customers a card that'll be stamped each time they visit your store. Then, if they get a certain number of stamps, you might give them a free coffee. 


Do You Know How to Open a Coffee Shop?

Now that you know how to open a coffee shop, the only thing you need to do is take action. 

If you feel a little overwhelmed by all this information about launching a cafe, that's not a problem. Starting a coffee shop is no simple task, and it's easy to be confused by all the moving parts associated with this sort of cafe project. 

To begin with, just focus on making a plan that details the steps you need to take to make your dream come true. If you slowly tick off each item on that list, you should eventually be the proud owner of a successful coffee shop. Now brew up a cup of coffee and get started!

How Water, Tea, And Coffee Can Reduce Body Weight

The irony is that despite knowing that most weight loss programs do not work people still get attracted to it. Believing in the tall claims of various health clubs and nutrition companies they try out various kinds of exercise and pills to shed weight but desert the program after some time as it does not yield the desired results. Yet there is a compelling attraction of the phrase best weight loss tips that sway people's hearts and drives them towards it without ever trying to find the rationale behind it. And this is why most of the weight loss programs turn out to be sham. 

Look For Reasons 

What you eat and drink and the extent and kind of exercise you do does influence your efforts in losing weight, but you must know that no magic pill can make you lose weight in a whiff. You must try to understand the science behind the claims to evaluate if the weight loss program could work. The biggest failure of weight loss programs happens because people go by hearsay instead of trying to verify the truth behind it by using their knowledge. 

You must gather evidence to know what kind of food and drink has a proven record of reducing body weight. From water to coffee and tea, everything can contribute to weight loss and how it happens will become clear on going through this article that also throws light on harmful food that you must keep away from. 

Drink Enough Water 

Water is a powerful weight inhibitor because the water content in your body increases metabolism by almost 30% in just 30 minutes. This is particularly evident in older adults as studies have shown that drinking water just before meals can reduce weight by 4.4 pounds in 3 months. Water alone does the work without any physical activity. Drinking 64 ounces of water in a day should help in weight reduction for normal persons, and if you do the more physical activity, then the amount of water should also be more. 

Trust The Green Tea 

Green tea tops the list of natural items that can reduce weight because there is tons of evidence to support it. The biggest attraction of green tea as a weight loss agent is that unlike the weight loss pills and supplements, it does not have any side effects. Green tea is an energizing drink as it contains a small amount of caffeine, and the presence of catechins ensure weight loss. To make the best use of the fat melting properties of green tea, make it a habit to drink a cup of green tea during breakfast or meals or even just before exercising. 

Be Energized With Coffee 

The presence of caffeine in coffee boots your energy level and can make you do some extra work when you are exercising that turns very useful for weight reduction. Moreover, caffeine has excellent fat melting abilities as it breaks the body fat and flushes it through the bloodstream. 

Keep away from processed sugar that aids obesity and can jeopardize your weight reduction goals. Stick with plain water, tea, and coffee without the additives and extras to help you lose weight and get healthier.

Health Benefits Of Coffee

Whether you’re struggling to finish up a seminar paper, stay awake for some weird no-sleep experiment, or are just badly in need of a quick mood boost, coffee seems to lend itself as a solution for all of these uses. 

And then some! 

Ever since this now beloved beverage was introduced to the global audience, the folks who grew to understand its massive potential couldn’t go a day without a cup or two of it. Heck, coffee became so popular so quickly that it started to threaten even the uncontested spot that tea held in the UK and Russia, for example. 

Now, the interesting thing is – aside from the fact that it tastes great and has the potential to keep you awake when you would otherwise fallen asleep like a log, it turns out that coffee has numerous health benefits, as well. (When consumed in moderation, of course.) 

In this article, we’ll present to you some of the most important health departments, so to speak, where coffee has the capacity to help out. 

Without further ado, here’s the deal. 

The Health Benefits Of Coffee 

Tackles DOMS 

If you’ve ever fallen victim to a particularly tough episode of DOMS (which pretty much everyone has, really), consuming moderate amounts of this black beverage can actually do wonders for speeding up your recovery! 

And, oh yes, if you’re wondering what on Earth DOMS might be, it’s the muscle soreness you get after working out. The full name is delayed onset muscle soreness. 

Related: DOMS: What Is Delayed Onset Muscle Soreness?

Just two cups of coffee after your workout can cut the painful sensations by as much as 48%! 

So, there you have it. If you’re a gym rat that hasn’t worked out in a long time, consider having a cup or two of coffee et voila! (Just make sure not to overdo it, of course.) 

Lowered Risk of Developing Alzheimer’s 

Alzheimer’s is a disease for which some people have strong genetic predispositions. Although scientists are still trying to figure out what exactly is causing it, the data so far indicate that a buildup of plaque in brain is one of the main causes. 

This is where coffee comes into play. Or caffeine, to be more precise. It is believed that this substance has the capacity to prevent this buildup of plaque and so play a role in preventing the disease from developing in the first place. 

So, if you’re concerned you might develop this disease down the road because you have a family history with the condition, drinking coffee on a regular basis can be one of the courses of action to pursue as a means of prevention. 

Lesser Risk Of Heart Disease 

While consuming large quantities of coffee on a regular basis can have a detrimental effect on your health, having 2 to 3 cups every day has been shown to actually improve the condition of your cardiovascular system and actually reduce the risk of developing heart disease. 

One of the main causes of heart disease is calcification in the coronary arteries, and coffee can act to slow down this process, thus helping your heart and the entire cardiovascular system in the long run. 

Natural Antidepressant 

The fact that coffee has the ability to lift our mood when everything seems bleak and horrible is really nothing new. 

However, what is quite interesting is that according to a study published in 2011, this well-known black beverage can also help with depression. (Meaning the proper illness, not just feeling down every now and then.) 

Namely, women who drink four or more cups of coffee a day allegedly have a 20% lower risk of developing depression. So, if you’re feeling pooped out and tired all the time, having a cup of coffee might help both temporarily and in the long run. 

So, there you have it! If you’re a coffee aficionado AND you want to improve your health by consuming moderate amounts of this beverage on a daily basis, you might want to consider getting yourself a coffee machine. These come in all shapes and sizes on the market, so you won’t have a problem finding the one to your liking. The folks at Lavazza, for example, have a line of products you may be interested in. 

A Healthy Helping Of Coffee And Caffeine

All things considered, there’s no doubt that coffee has become one of the most widely-consumed and beloved beverages in the world today, and it turns out – there are some health benefits to coffee as well. What’s not to love about coffee?

I hope you enjoyed this blog post about the major health benefits of consuming coffee on a tight budget for frugal fitness.

Interested in more articles about consuming coffee and caffeine? 

Read Related Resources:

• How Good For You Is Coffee Really?

• The Path Of Coffee Beans From Harvesting To Consumer

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Healthier Homemade Sugar-Free Caramel Mocha Iced Coffee

We all love coffee, but it can get ridiculously expensive. Starbucks or independent cafes can charge $3-4+ per cup, Dunkin Donuts charges $2-3 and even convenience stores or McDonald's charges 99 cents or more per cup of Joe. If only there was another way. Luckily, you can make some delicious and energizing homemade caramel mocha iced coffee that can cost just pennies. Enjoy this sugar-free caramel mocha iced coffee drink recipe in the comfort of your own home and avoid the expense and environmental waste.  

Ingredients:

- Iced Coffee (coffee grounds or K-cups from Dollar Tree)
- Unsweetened Soy Milk
- Sugar-Free Chocolate Syrup
- Sugar-Free Caramel Syrup
- 1 Teaspoon Cocoa Powder

Instructions:

Brew your iced coffee. Pour sugar-free chocolate syrup, cocoa powder and caramel syrup into the bottom of your glass. Add coffee and then unsweetened soy milk. Bottoms up to your health and newfound wealth!

I hope you enjoyed this blog post about how to make healthier homemade caramel mocha iced coffee on a frugal budget.

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• Learn More About Fair Trade Coffee Beans

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The Adventures Of A Fair Trade Coffee Bean

Coffee has become an integral part of our daily lives It’s the beverage we Brits love the best as recent figures from the British Coffee Association (BSA) reveal that the UK’s coffee consumption has increased from 70 million cups a day 10 years ago, to 95 million cups a day. 

However, before being brewed at home, your coffee would’ve traveled a long distance. They travel up and down mountains, through valleys, and over dangerous rope bridges, even before being processed. 

The journey of the coffee bean surprisingly differs each time — with a variety of factors impacting this; from farmers to the transportation process. 

The processes that fair trade coffee farms follow is different to what huge plantations follow. However, it’s not just the ethics, offer of training and education, fair wages, and dedication to treating seasonal workers fairly that often set them apart. From the number of harvesters to the way farmers re-use their waste water – the fair trade coffee bean production process is eco-friendly, in tune with the earth, and makes the most of farming methods that have been used for hundreds of years. 

In Guatemala for example, CIPAC is a fair trade coffee co-operative with over 140 members. The landscape here is remote, rugged, and mountainous, with an ideal climate and high elevation for coffee growing. Many coffee farmers have inherited their coffee plants from family members, and practice skills passed down throughout the generations. 

However, there’s a complex process that is required before turning beans into coffee. So, what exactly happens on the journey from bush to mug? Let’s follow some of CIPAC’s fair trade coffee growers to find out more. 

An Insight To Harvesting 

From the end of December to the end of February, farmers harvest their coffee cherries. On family- owned farms, the whole family might get involved. Coffee ripens at a slightly different time within this period, depending on the climate, the altitude, the type of soil and the variety of coffee. Some farmers even live in areas with their own microclimate, which means the coffee they produce has its own particular and quality flavor! 

Believe it or not, coffee can be harvested around three times from the same plant. This is because only the ripe cherries are hand-plucked from the bush to guarantee a high quality coffee. On large coffee farms, the harvesters must travel up steep hills and down into valleys to collect the cherries in a basket — which can be exhausting. 

An Insight To De-Pulping 

Once harvested, the cherries must then be delivered to the farmers where the de-pulping will take place. The cherries need to be de-pulped within 24 hours, and the harvesters often have to travel up and down hills and across rickety bridges to reach the end destination. 

Although sometimes cherries are delivered to big plantations with de-pulping machinery, often farmers must use their own energy. The coffee beans are closely inspected as they’re poured into the machine, and any beans that don’t look quite ripe enough or are too ripe are taken out. 

An Insight To Washing 

To remove the final wet layer covering the coffee bean, de-pulped cherries are washed in coffee water pools for at least one day. Some beans will float in the water and these beans are always removed. However, these water pools then contain toxins — meaning it must be disposed of correctly. But farmers at CIPAC know what to do – they re-use the dirty water and skins to make an eco-friendly compost to use around their coffee plants! 

An Insight To Drying 

Coffee beans are then left to dry out in the sun. The farmer chooses an area that’s wide, flat, and clean, and spreads the beans out with a rake. They turn the beans with this rake while the sun shines, and then hurry to cover them with a huge sheet if there’s a hint of rain or moisture about. As well as this, they also cover the beans every night, to keep off the dew. 

An Insight To Transportation 

To distribute, farmers take sacks of parchment to the nearest road. Farmers in the most remote areas must make their way along dangerous winding mountain paths and encounter huge cliff drops. Can you imagine having to walk along a cliff-edge while carrying a 30 kilogram bag of coffee beans? 

If there isn’t a co-operative to sell to, sometimes farmers must make tougher journeys to enable them to sell to a trader. However, once the beans reach the co-operative storage site safely, they’re then weighed, checked for quality, and stored. 

An Insight To Parchment Beans To Green Beans 

Co-operatives then have the duty of processing parchment beans to green beans. This is the most important quality milestone yet, and involves the fair trade coffee beans being judged by their weight and appearance, to make sure they’re of the best quality. Finally, the beans are ‘polished’, which removes the last layer of skin covering the coffee beans. 

Sampling is key to purchasing coffee as a trader and buyer. ‘Coffee cupping’ involves a buyer slurping coffee in an attempt to accurately taste all the subtle flavors of the coffee, especially for the special varieties grown in areas with their own microclimates. These samples are sent to the co-operative, so they can easily vouch for the quality of the coffee to buyers who will then export them! 

In CIPAC’s case, beans are sold to fair trade operator, Cafesca. From there, some of the beans are sent to another Mexican fair trade operator, Descamex, who are the only facility in the world to use the Mountain Water Method to produce decaf coffee. Descamex send the decaffeinated beans back to Cafesca, who transform all the coffee beans into instant coffee and instant decaf. 

Coffee Conclusion

Then, the fair trade coffee bean journey comes to an end! Coffee beans go on quite the adventure before making it into your mug. And while the huge coffee plantations use lots of workers and modern equipment, the fair trade farmers at CIPAC like to keep it simple. Family-run farms. Hand-picking only the ripest cherries is key. Drying the beans naturally under the heat of the sun is healthier. Fewer chemicals, and far more character in each delicious cup is a big advantage for fair trade coffee beans.

I hope you enjoyed this article about fair trade coffee farmers and beans on a tight budget.

Interested in more articles about coffee and caffeine? 

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Why I Quit Caffeine

I quit caffeine nearly one year ago and it's been one of the best decisions I've ever made. You can too, if it's the right choice for you.

Caffeine had been a cornerstone in my life since I was a kid and teenager drinking Cokes and Mountain Dews with friends and family. As a junior and senior in high school I'd often get flavored coffees with friends at Dunkin Donuts or Starbucks while we caught up. Soon after starting college I learned to rely on coffee to help get me through those morning physics and chemistry classes after late nights. Inversely, I also chugged many a caffeinated beverage to get through those late nights so I'd have my work done for the following morning's class. In college I also discovered energy drinks, energy drink powder + pre-workout pump powder, and a variety of caffeine pills. These started to become a problem as they were more powerful and would sometimes interact negatively with alcohol and medication. In college and in the five years afterwards I'd use caffeine daily and as a crutch before personal training clients, teaching exercise classes, or even filming a YouTube fitness video... all in an effort to get myself more motivated and also appear positive and energetic. After transitioning from the fitness industry into the marketing world, I'd continue leaning on large amounts of caffeine before meetings, presentations, interviews, company events, or even social events with friends and family. 

All throughout this time I thought mostly that caffeine was helping me and allowing me to perform at a higher level than I otherwise would have. Over the years I've recommended it in lower amounts (via healthy green tea or black coffee primarily) to countless personal training clients, marketed many products high in caffeine, and even wrote about the benefits on several media outlets. I thought caffeine was my secret weapon and wanted others to benefit from it as well.

But after nearly two decades of caffeine use, over a full decade of which I took caffeine sources in significant amounts on a daily basis, in the back of my mind it was becoming clear that caffeine had become more of a burden than a benefit in my life. Nobody gets arrested or ruins their life because of caffeine, but it had become a problem for me and I was sick of it. I actually joked for years that quitting caffeine was a lot harder than quitting alcohol because I could never seem to go more than a week without caffeine. I was impressed by people I knew or read about that were caffeine-free and thrived on just their own natural energy. Imagine that?!

By age 30 I had gotten to the point where I either couldn't, or felt like I couldn't, do anything without caffeine. Couldn't work, hang out with friends, or even spend time with family without feeling like a zombie sans caffeine. My energy had been low for my whole life and it was really holding me back personally, professionally, and physically. Anxiety had always been a major problem for me since I was 10 years old and I knew that the caffeine probably exacerbated the problem. I had trouble getting to sleep and staying asleep and this caused a lot of other problems for me. I just didn't feel healthy. I knew I needed to quit. I quit drinking at age 26 so I knew it could be done, but I was definitely doubtful.

A few months after turning 31 I decided I had to scale back on my caffeine use at nearly all costs. If I was less productive and alert at work or at social events then so be it. Something had to change. I cut down on energy drink packets by about 50% during the first few months, but added in a cup of green tea with lunch. Then a few months after that I switched out the remaining energy drink powder for another cup of green tea. After another couple months I cut down to just 1 cup of green tea per day. Finally, a few months later, I switched that final cup of green tea to decaf. Each period of decrease was difficult physically and psychologically for a couple weeks but then I adapted. It was a miracle and I was free!

Over the past year, at the age of 32, I've stuck to caffeine-free green tea daily. I avoid coffee, tea, soda with caffeine, and obviously energy drinks. Once a month or so if I've had a really poor night's sleep or something very important (presentation, interview, or work project deadline) I might have a cup or two of regular caffeinated tea. Otherwise I abstain and only ingest the few milligrams of caffeine in the decaf tea or very small serving of dark chocolate I might have. 

While I haven't noticed any real improvements in the sleep department, it has been a major improvement in terms of energy, mood, and anxiety. I also don't have to worry about being dehydrated (bad for health, performance, and skin) as often since I don't have caffeinated drinks sapping my body's water supply. And the positive healthy move of quitting caffeine has given me the confidence I needed to get my daily nutrition back on track and switch to a more vegan-based diet without dietary supplements. 

It isn't all rainbows and butterflies however. I had some headaches and lethargy the first few weeks without caffeine. I still haven't noticed any real improvement in my ability to fall asleep or stay asleep as a result of quitting caffeine. It's sometimes also a little challenging or awkward to turn down a soda, cup of coffee, or energy drink in a social environment. And I actually put on about 5 lbs of fat months after quitting caffeine because I didn't have the daily boost in metabolism and reduction in appetite. Also while there are some new studies on the dangers of carcinogens in roasted coffee, there are countless studies published about the health benefits of caffeine and coffee. Quitting caffeine also isn't a panacea for all of the other challenges that I deal with. But overall I know that for me, all of these are easily rectified minor issues compared to the struggles of increased anxiety, low energy, and psychological / chemical dependence. 

I'm not saying that caffeine or caffeinated beverages are negative things for everyone, or that I'm better than anyone for not imbibing any longer. It really depends on your own social, nutritional, and medical circumstances whether it's right for you or not. I just advocate trying to moderate your use or consider trying to go without it. And if you don't currently drink caffeine on a daily basis, I'd advise you don't start.

I hope you enjoyed this article about how to reduce or eliminate your caffeine consumption while staying on a tight budget.

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Some Tips On Glycogen Depletion Runs

Contributed By Amanda Loudin, Author of Miss Zippy

I’ve written a few times about my experimentation this training cycle with glycogen depletion (GD) runs to teach my body to tap into fat for fuel. Without having run my marathon yet, the jury is still out on the results. However, I’ve learned plenty new about how much and what type of fueling my body prefers from this trial and error.

I think in total, I did about six or seven GD runs. After the first couple, and as my runs became longer, I did them on an alternating weekly basis. My shortest (the first) was a 16-miler, and my longest was a 20. Truthfully, I never really intended to get up to a 20 without fuel, but decided that week to just give it a try. I surprised myself by feeling good enough to make it through without fuel that day.

So what have I learned? That I used to eat too much before and during long runs. I guess I was always afraid of bonking, but I discovered that I actually feel better on

Coffee is my new best friend when I take in less fuel. The long runs where I ate as much as I used to and then fueled as often as I used to were not my best runs (a couple were downright crappy, in fact). My best long runs this training cycle were those in a glycogen depleted state, or when I ate far less than I did in the past.

I also learned that coffee is my new favorite training partner. Again, fear of the outcome (ahem, the literal outcome) prevented me from ever trying coffee before a long run. When Mark Cucuzzella recommended I try it before a GD run, however, I gave it a go. Now I know that it provides me with loads of fuel for a long run. I think it also allows me to stay strong on less fuel both before and during my runs. So marathon day, I will have a cup of coffee, something I’ve never done in a long race before.

The bottom line–I’m very happy I tried GD long runs. They are going to be my mainstay from now on, with the exception of the really long ones and those closest to marathon dates so that I can keep my system accustomed to gels for race days.

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Frugal Recipe: Pumpkin Spice Latte

Contributed By Marissa Bognanno, Professional Chef & Zumba Instructor, and Author of The Boot Blog

Trying to explain what a pumpkin spice latte is to an Italian goes pretty much how you'd expect it to.

me: You know, in America we have flavored coffee.
Italian person: Flavored? Coffee?
me: Yes, like hazelnut, French vanilla...and around this time of year there's a spicy, cinnamon-y pumpkin flavor.
Italian person: *head explodes*

It's very hard for them to grasp why and how we would "ruin" such an aged tradition as coffee. I try to tell them that it'sAmerica, we like options, we like sweet things, we like choices! But their lives are just too simple for that sort of thing, I guess. Five cereals in the cereal aisle, one type of coffee and that's that. What's good is good and there's no adding pumpkin to a perfectly decent espresso.
Which I agree with wholeheartedly.
Well.
Agreed with.
Until I made my own pumpkin spice latte.

Pumpkin Spice Latte
1 espresso shot
1 cup milk, warmed
1 tbs pumpkin puree (unsweetened)
1 tsp light brown sugar
1 pinch cinnamon, 1 pinch nutmeg (or 1 big pinch pumpkin pie spices)

Whisk the pumpkin with the warm milk well. Add the sugar and spices and whisk until super frothy. (Here I strained the milk and pumpkin mixture into a very fine mesh sieve because my puree was a bit on the chunky side. Consider this optional!) Pour into your cup with the espresso in it. Top with another sprinkle of the spices and maybe some whipped cream if you’re feeling adventurous. (You may need more sugar to taste, depending on how sweet you like your coffee.) 

And let me just say, I love you Italy, but pair your perfectly decent espresso with nothing but all-American ingenuity and you’ve got a little cup of autumn paradise. But I might just have to wait until hell freezes over to convince them. 

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Frugal Recipe: Caramel Mocha Iced Coffee

Contributed By Courtney Horan, Author of Sweet Tooth Sweet Life

While we were away last week, you know I spent a lot of time in a certain Dunkin Donutsusing their Wi-Fi and sipping iced coffees.

Well on one of those occasions, I ended up splurging and ordering myself one of their Caramel Mocha Iced Coffees. I mean, I had been perched underneath the promotional poster for it all week, so I had to give it a try.

This morning, I got a major craving for one again, and I was *this close* to convincing myself that I needed to go out and get one. It IS Coffee Friday and all…

(For those of you reading who may be new to the bloggy, I used to declare Fridays “Coffee Friday” with a trip to Dunkin’ Donuts on my way to work as a treat for brewing my own coffee Monday-Thursday. I looked forward to it every week!)

But since we had just brewed up a brand new pitcher of iced coffee last night, I decided to save my $2.74 and make my own version.

First, I added some chocolate syrup and caramel to the bottom of the glass- probably about a teaspoon of each (which is already cutting boatloads of sugar, had I gotten it from DD).

Next, pour the iced coffee into the glass…

Top it off with some skim milk…

and you’ve got a homemade Caramel Mocha Iced Coffee.

Which, I must say, pairs rather nicely with a whopping cereal combo bowl. 

Today’s combo was a triple threat: Quaker Oatmeal Squares + Kashi Heart to Heart + Kashi Golden Goodness + blueberries.

As usual with the Kashi Golden Goodness, I held off on adding my almond milk until after picture time was over. Soggy cereal = no good.

This bowl was massive, awesome, and delicious.

Happy Friday, friends!!

Question for the Morning:

Do you ever try to make homemade versions of your favorite restaurant/fast food items?

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

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- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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