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How To Enjoy Green Tea By Reducing Caffeine In It

How To Enjoy Green Tea By Reducing Caffeine In It

Green tea originates from China and Japan and has been drunk there for hundreds of years, valued for its taste as much as for its health benefits.  One thing that leads people to hesitate before diving into that cup of green tea is that they are afraid of the amount of caffeine it contains.  There are, however, ways to reduce this while still enjoying your favorite drink!

A Look at Caffeinated Drinks

To give you an idea of where green tea stands in regard to caffeine, it is good to compare it to other caffeinated drinks. You might be surprised at how much of a difference there is!

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So here’s where green tea stands in relation to other kinds of teas as well as coffee and cola:

  • Green tea (1 cup) = 25mg (though this can vary)
  • Black tea (1 cup) = 16-25 mg
  • White tea (1 cup) = 6-25mg
  • Coffee (1 cup) = 100-150mg
  • Cola (1 can) = 30-60mg

Generally speaking, green tea is going to give you less caffeine than colas and coffees or coffee-based drinks. But it might come as a surprise to learn that even different brands of green tea can have a different caffeine content.  For instance, Stash Green Tea clocks in at only 7.6mg per cup, but Lipton more than doubles that amount at 16.4 mg and Peet’s is even stronger at 33.4 mg.

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Tips for Cutting Down on Caffeine in Green Tea

If you are really concerned about the amount of caffeine in your green tea, there are some ways that you can cut down on it without sacrificing quality or flavor. Here are some general ideas:

  • Read your labels.  As noted above, the brand you buy can make a big difference in regard to green tea caffeine levels.
  • Keep L-theanine in mind.  Green tea is a rich source of L-theanine. Why is this important?  This amino acid acts as caffeine antagonist: in other words, rather than revving up your central nervous system like caffeine does, L-theanine calms it down, thus counter-acting the caffeine’s affects. This is probably why green tea drinkers report feeling energized but not jittery after their morning cup. Drinking your green tea while it is hot means that the L-theanine will have more of an effect.
  • Know the type of tea you are drinking. Brand names are not the only issue here.  It is also good to know what type of green tea your are drinking.  Teas like matcha and gyokura green teas are highest in caffeine, while hougicha tea ranks near the bottom. Again, reading your labels can help you decide which type of green tea to opt for.
  • Another good way to reduce the caffeine in your tea is to infuse the leaves for around 45 seconds, throw that water out, then start again with a fresh cup of hot water.  This second infusion will not have as much caffeine as the first.
  • Consider buying a good decaffeinated green tea. On average, this will have between 4 and 10mg of caffeine per serving. But be careful: read the label to make sure that your green tea has been de-caffeinated naturally through effervescence, of the use of carbonated water.  Otherwise, it might have been decaffeinated with a chemical solvent called ethyl acetate — and this is not something you want to be drinking up.

Keep in Mind that Caffeine’s Not all Bad!

Before you get too wild about cutting down on the caffeine in green tea, though, keep in mind that it is not the scapegoat that many doctors once thought it was.  It used to be that physicians would recommend cutting caffeine out of the diet for a wide variety of medical conditions, but later research has proven that this is not always the best thing to do.

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As a matter of fact, there are some definite health benefits to caffeine: it has been shown to help protect the neurons of the brain from serious degenerative diseases like Parkinson’s and it has also shown to be protective against certain forms of cancer, particularly of the breast, bladder and colon. Catechins — the best known of which is EGCG — have been shown to boost the metabolism and make it easier for the body to burn fat. Studies have also shown that it can help prevent heart disease. In short, there are some great reasons to consider allowing at least some caffeine into your diet: 300mg is the recommended daily allowance for an adult; this drops down to 200mg daily for pregnant women.

Tea and Coffee Infographic

To get a better visual on the comparisons between coffee and tea in regard to caffeine — as well as the health benefits it can bring you — check out the infographic below from courtesy of Greatist.com:

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Why-Coffee-and-Tea-are-Amazing-for-You

    So whether you are trying to cut down on caffeine or simply enjoy one of the healthiest drinks on the planet, green tea is something you should definitely try to work into your daily routine!

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    Brian Wu

    Health Writer, Author

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    Last Updated on October 20, 2020

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    Bonus: Think Like a Rhino

    More Tips for Procrastinators to Start Taking Action

    Featured photo credit: Malvestida Magazine via unsplash.com

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