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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:

      tea

        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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        Published on March 22, 2019

        14 Healthy Easy Recipes for People on the Go

        14 Healthy Easy Recipes for People on the Go

        Greasy hamburgers at lunch or a buttered bagel is not everyone’s idea of a dream lunch. Healthy eating is important but not always so easy when you have little time on your hands. You may be forced to eat snacks that you do not enjoy in a rush.

        However, there are recipes that do not involve spending a lot of time or having special culinary skills. Try these 14 healthy easy recipes for busy people on the go.

        1. Green Salads

          Photo credit: bake your day

          Salads are super easy to make and require no cooking at all. Just chop up the ingredients and put it in a Tupperware and you are good to go. You can make a lot at once and keep for later.

          Ingredients:

          • Kale
          • Lemon
          • Olive oil
          • Salt
          • Pepper

          How to make it:

          1. Chop kale into small bite-size pieces. Squeeze out the lemon juice and whisk in olive oil, salt, and pepper.
          2. Toss kale in the mix and add bean sprouts or cheese

          2. Chickpea Slaw

            Photo credit: Unsweetened Caroline

            Ingredients:

            • ¼ cup plain yogurt
            • 1 tbsp. apple cider vinegar
            • 1 tbsp. water
            • Salt
            • Black pepper
            • 1 can chickpeas, rinsed and drained
            • 2 ½ cups of sliced green cabbage
            • 2 stalks celery (sliced)
            • 2 shredded carrots
            • 2 tbsps. sesame seeds (toasted)

            How to make it:

            1. Stir together yogurt, vinegar, water, salt, and pepper.
            2. Add in chickpeas, cabbage, celery, and carrots.
            3. Toss and sprinkle in sesame seeds.

            3. Juice Your Greens

              Photo credit: Loving it Vegan

              Ingredients:

              • A handful of kale
              • A handful of cabbage
              • A handful of parsley
              • A stalk of celery
              • An apple or a pear

              How to make it:

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              1. Place the ingredients one at a time into your juicer.
              2. Put it in your favorite bottle and you are done!

              4. Steamed Veggies And Meat

                Photo credit: Gimme some oven

                This recipe includes meat but does not take years to prepare. Steaming cooks the meal really fast. If you are a vegan, you can use tofu to substitute the meat.

                Ingredients:

                • Broccoli
                • Meat (of your choice)
                • Olive oil
                • Salt
                • Pepper
                • Apple cider vinegar

                How to make it:

                1. Steam broccoli and meat in a steamer while drizzling the meat with olive oil and apple cider vinegar.
                2. Remove the broccoli when it becomes soft and the meat when it is well cooked.
                3. Remember to sprinkle on some salt and pepper.

                5. Seared Meat and Vegetables

                  Photo credit: Gimme some oven

                  A skillet will come in handy for this dish. And yes, it is another meal with veggies and meat, you cannot go wrong with this. It is a mix and matches meaning you can switch up the oils, seasonings, and vegetables according to your taste.

                  Ingredients:

                  • Ground meat (of your choice)
                  • Vegetables (anyone you fancy)
                  • Organic oil/butter
                  • Store bought sauce/dressing
                  • Salt

                  How to make it:

                  1. Cook meat with heated organic oil/butter in a skillet over moderate heat for 3 to 4 minutes.
                  2. Add in shredded and chopped vegetables and stir until the meat cooks and the vegetables are semi-soft.
                  3. Put your salt or dressing to give it some extra flavor.

                  6. Green Smoothie

                    Photo credit: Yummy Mummy Kitchen

                    Smoothies are quite filling and combine fruits and vegetables for a healthy breakfast if you need to rush out in the morning.

                    Ingredients:

                    • 1 tbsp. Spirulina
                    • 1 banana
                    • 1 cup blueberries
                    • Milk/Soy milk
                    • Blend till smooth and enjoy. To make it thicker, add ice in with the ingredients.
                    • A tea smoothie

                    Note: If you like green tea, then try out this smoothie that uses your favourite tea and fruits:

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                    • ¾ cup green tea
                    • 1/8 tsp. cayenne pepper
                    • 2 tsp. lemon juice
                    • 2 tsp. Agave nectar
                    • 1 small pear
                    • 2 tbsps. fat-free plain yogurt

                    How to make it:

                    Blend until smooth.

                    7. Feta Omelet and Toast

                      Photo credit: Improved Health Club

                      Toast and eggs will definitely taste different from this recipe.

                      Ingredients:

                      • Chopped broccoli
                      • 2 eggs
                      • 2 tsp. Feta cheese (crumbled)
                      • 2 slices toasted bread
                      • Olive oil

                      How to make it:

                      1. Cook broccoli for three minutes in heated skillet.
                      2. Mix feta, eggs, and dill in a bowl and cook in the pan for 3-4 minutes.
                      3. Eat with toast.

                      8. Banana and Almond Toast

                        Photo credit: Dolly and Oatmeal

                        This recipe is sure to keep you full until lunchtime.

                        Ingredients:

                        • 1 tbsp. almond butter
                        • 1 slice rye bread
                        • 1 sliced banana

                        How to make it:

                        Cover toast with almond butter and put banana slices.

                        9. Quinoa

                          Photo credit: Kitchme

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                          You can cook the quinoa the night before to reduce the amount of time spent on the dish.

                          Ingredients:

                          • 1 cup cooked quinoa
                          • 1/3 cup black beans, drained and rinsed
                          • 1 small tomato (chopped)
                          • 1 scallion (chopped)
                          • 1 tsp. olive oil
                          • 1 tsp. fresh lemon juice
                          • Salt
                          • Pepper

                          How to make it:

                          Gently toss all the ingredients in a bowl and voila, you are done.

                          10. Hummus and Beans

                            Photo credit: Pinch and swirl

                            Mashing your beans to create hummus takes just a few minutes.

                            Ingredients:

                            • ¼ cup canned white beans
                            • 1 tbsp. chopped chives
                            • 1 tbsp. lemon juice
                            • 2 tsp. olive oil
                            • Assorted Vegetables (chopped)

                            How to make it:

                            1. Combine beans, chives and lemon juice in a small bowl and mash till smooth.
                            2. Add assorted vegetables.

                            11. Egg Sandwich

                              Photo credit: Home Sweet Eats

                              Ingredients:

                              • 2 cooked eggs (chopped)
                              • 2 tbsp. Greek yogurt
                              • 2 tbsp. red bell peppers (chopped)
                              • ¼ curry powder
                              • Salt
                              • Pepper
                              • Rye bread
                              • ½ fresh spinach

                              How to make it:

                              1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper and stir well.
                              2. Place the spinach on the rye bread and egg salad.

                              12. Swiss Sandwich and Ham

                                Photo credit: My Recipe Magic

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                                Whip up a simple but tasty sandwich.

                                Ingredients:

                                • 1 tbsp. Greek yogurt
                                • ¼ Tsp. dried dill
                                • 2 slices bread
                                • 1-ounce lean sliced ham
                                • 1 pear (sliced)
                                • 1 1- ounce slice Swiss cheese

                                How to make it:

                                1. Combine yogurt and dill in a bowl and stir until blended.
                                2. Spread mix on bread slices with ham, pear slices, cheese, and bread slice.

                                13. Salmon Noodles

                                  Photo Credit: Killing Thyme

                                  Noodles take just a few minutes to cook and are extremely tasty.

                                  Ingredients:

                                  • 4 ounces noodles or spaghetti
                                  • 5 ounces asparagus (cut)
                                  • 1 (6-oz) salmon fillet
                                  • 1tbsp sesame oil
                                  • Zest and juice of 1-2 limes
                                  • Salt
                                  • Fresh pepper
                                  • 4 ounces cucumber (cut)
                                  • ½ avocado

                                  How to make it:

                                  1. Cook noodles for 6-8 minutes until soft.
                                  2. Strain and then add asparagus to boiling water.
                                  3. Cook for 2 minutes then rinse with cold water.
                                  4. Heat oil in a skillet over medium heat and cook for 2-3 minutes.

                                  14. Spaghetti Squash

                                    This is one of my favourite recipes on the go (all it takes is 20 mins)! I substitute pasta for spaghetti squash. No plate needed.

                                    Ingredients:

                                    • 1 spaghetti squash
                                    • 2 tsp of olive oil
                                    • 2 pinch’ of salt
                                    • 2 pinch’ of pepper

                                    Steps: 

                                    Check out the detailed steps in this full recipe here.

                                    All these recipes can be prepared with ease and have carbs, proteins and fat to keep you energized until your next meal.

                                    Featured photo credit: Brandy S via unsplash.com

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