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Top 8 Effective Ways To Quit Coffee Painlessly

Top 8 Effective Ways To Quit Coffee Painlessly

Are you a coffee addict? You’re not alone! If there’s one thing most of us couldn’t give up, it would be our morning cup of joe. However, all of us have different levels of tolerance for coffee, and for many of us, that tolerance has been surpassed. Yet day and day again, you may find yourself reaching for yet another cup just to make it through the day.

What’s the Deal with Coffee?

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    It’s true that energy drinks, gels, and over-the-counter drugs also contain caffeine and are abused just much as coffee is, however, coffee is addicting for more reasons than the caffeine it contains. Coffee also contains some key nutrients such as magnesium, B vitamins and even chromium, a mineral that plays a role in blood sugar regulation. Regular, modest intake of coffee has even been linked to preventing liver cancer, treating mild depression, treating mild constipation, and reducing the risks of Alzheimer’s Disease and Type 2 diabetes. So why in the world would you want to drink less coffee? Because like anything else, too much isn’t necessarily a good thing.

    How Much is Too Much?

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      The maximum daily recommended intake of caffeine is 400 milligrams. One 8-ounce cup of coffee contains around 90 milligrams per cup, give or take (espresso obviously has more). And who really drinks a small 8-ounce cup of coffee anymore? Most of us get around 120-150 milligrams of caffeine with the first big cup we drink each day.

      Too much coffee can lead to headaches, nervousness, depression, digestive upset, heartburn, and even chronic mineral loss. If you’re suffering from any of these and are looking to quit coffee, then here are some tips just for you!

      8 Effective Ways to Quit Coffee Painlessly:

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        1. Reduce your intake by 1 cup per day for one month, then go down another cup the next month. If you drink several cups of coffee a day, this will be easier than those drinking only one or two. If you’re only drinking one or two, reduce your intake by half a dose. If you have no negative side effects of one or two cups a day, then assess whether you should quit to begin with.

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        2. Replace your cup of caffeinated coffee with decaf coffee. For some people, it’s not the caffeine that brings them back for more coffee. It’s the warming feeling of coffee and the good mood vibes it brings. You can still enjoy (and possibly benefit) from drinking coffee by just having decaf instead of regular coffee. While that might seem like cheating, for some people who have to avoid caffeine such as those who are pregnant, it’s enough to not go into withdrawals.

        3. Get enough sleep. Let your body use its own stores of natural energy so it doesn’t need to rely on caffeine to get through the day. Aim to get 7-8 hours of sleep each night at a minimum. As you withdraw from caffeine, you may find it necessary to tack on an extra hour of sleep each night. Allow yourself the freedom to do so, and give your body the rest it deserves.

        4. Look at why you’re using caffeine as a drug and address that issue instead of just covering up the problem. Is it out of stress, habit, low-energy, dieting, or another issue? Work on eliminating the cause of why you are addicted to coffee and you will find it easier to quit coffee.

        5. Try matcha green tea. While matcha tea still contains caffeine, it’s low in caffeine compared to coffee and isn’t stimulating in the same way. It’s so rich in the amino acid, L-theanine. L-theanine helps reduce stress and even helps balance blood sugar levels. Matcha also boosts mood and energy, and doesn’t cause insomnia like coffee does. Learn more about how to improve your health with matcha green tea, and remember to buy from a trusted source that produces a high-grade matcha tea. You can add to smoothies, froth it with a whisk in hot water, or brew it just like you would for regular tea in a French press or tea maker.

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        6. Find New Beverages to Drink That You Enjoy

        It’s always helpful to focus on the positive aspect of things when you’re trying to quit an unhealthy habit, so find other drinks you might enjoy to replace coffee. For instance, try smoothies, protein shakes, or warm herbal coffee alternatives instead.

        7. Try Roasted Cocoa Beans

        I love a roasted cocoa beverage known as Crio Brü and I drink it daily as a way to reduce my intake of caffeine. Roasted coffee beans have no caffeine, sugar, or fat, and they have a warming, smoky flavor and feel just like coffee does. I mix my coffee with 1/2 coffee and 1/2 cocoa beans to cut down on the caffeine intake, and it’s like a sugar-free, low-caffeine mocha that boosts energy levels just like coffee without the intense crash!

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        8. Reduce Your Intake Of Caffeine in General

        Many times people aren’t just addicted to coffee, but all sources of caffeine like black tea, energy drinks, and chocolate. When caffeine leaves your system, you naturally reach for more to pick you back up again. This can lead to coffee addiction more easily, so attempt to reduce your intake of all sources of caffeine, not just coffee. This is a much healthier approach over the long-run and will help you feel better more quickly.

        Don’t give up if you really want to quit coffee, and feel free to have a cup on occasion or once per day if you really enjoy it. Black coffee is still a much better choice than soda or other sugary drinks, and it does have some substantial health benefits that make it worth considering in moderate amounts.

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        8 Things to Watch for If You’re Considering Being Vegetarian

        8 Things to Watch for If You’re Considering Being Vegetarian

        Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

        “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

        While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

        Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

        1. You could suffer from B12 vitamin deficiency

        The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

        Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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        The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

        2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

        According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

        Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

        Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

        3. You could suffer from excess weight

        When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

        Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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        If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

        Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

        4. You could have a higher risk of heart disease

        Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

        The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

        5. You could suffer from low cholesterol

        I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

        Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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        A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

        6. You could suffer from lower bone density and osteoporosis.

        Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

        When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

        Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

        At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

        7. You could be at a higher risk for colorectal cancer

        Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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        Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

        8. You could end up eating more processed food

        Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

        Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

        That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

        The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

        On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

         

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