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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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        Published on October 12, 2018

        15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters

        15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters

        I think you’ll agree with me when I say that finding one meal that everyone in the family likes is a challenge!

        But as busy parents we also don’t want to have to make separate meals for the kids either. The good news is there are some amazing healthy family meals out there that are:

        • Healthy
        • Cost-effective
        • Easy top prepare
        • Great tasting
        • Sure to please kids and parents alike

        There are a lot of food and recipe sites out there, but we’ve whittled down the thousands of recipes to these top 15.

        These healthy family meals are sure to please even the pickiest of eaters and will make a great addition to your dinner table. More importantly, these winning recipes meet the challenge of today’s busy families.

        Let’s review the best healthy family meals for your picky eaters!

        1. Chicken Pot Pie Turnovers

          This recipe, courtesy of Melissa d’Arabian of The Food Network is delicious, healthy and surprisingly easy to prepare. It’s no wonder it has over 100 reviews and rates 5 stars!

          Melissa is the host of Ten Dollar Dinners and The Picky Eater’s Project. She’s also a mother of four and recent first-time cookbook author.

          This amazing recipe features:

          • Store-bought puff pastry saves a lot of time
          • Only 20 minutes prep time
          • Kids will love the “hot pocket-style” but the flavor of a traditional chicken pot pie

          ~ Check out the recipe here!

          2. Mini Meat Loaf

            This healthy family meal, courtesy of Susie Cover’s book The Supper Club: Kid-Friendly Meals the Whole Family Will Love and published on Parenting.com is a healthy option in that it can be prepared with either ground beef or turkey.

            Kids will love that these fun-sized mini meatloaves are easy to dip in ketchup. They are also perfect for packing for a school lunch or picnic.

            Susie has over 15 years as a professional chef, cookbook author, and founder of a series of prepared food companies.

            This future family staple:

            • Tastes great warm or at room temp
            • Can be formed to any size – no wasted food!
            • Can easily be made gluten-free by using gluten-free panko breadcrumbs

            ~ Check out the recipe here!

            3. Cheesy Cauliflower Pasta

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              This delicious and healthy mac ‘n cheese alternative comes to us from Hillary Smith over at Bon Appétit.

              Hillary is the associate marketing director at Bon Appétit, but clearly knows her way around the kitchen too. Here, Hillary does the unthinkable and gets picky eaters come back for seconds on cauliflower!

              This new family favorite:

              • Is easy to make
              • Features delicious parmesan and pine nuts
              • Roasts the cauliflower to get it tender with a deeper flavor

              ~ Check out the recipe here!

              4. Barbecued Chinese Chicken Lettuce Wraps

                This 5 star recipe is from Rachael Ray, courtesy of The Food Network’s 30 Minute Meals.

                This amazingly flavorful dish:

                • Can be made in 25 minutes
                • Is so delicious kids won’t even question eating lettuce
                • Is packed with veggies

                ~ Check out the recipe here!

                5. Eggplant Parmigiana in a Pasta Sauce

                This amazing recipe re-do comes from Ole & Shaina Olmanson and Babble is a much healthier, but just as tasty a version of traditional eggplant parmesan.

                This fantastic dinner option:

                • Cuts the fried eggplant and lengthy prep stages
                • Calls for ground beef but could easily be made vegetarian
                • Tastes even better the next day!

                ~ Check out the recipe here!

                6. Po-tacos!

                  This creative reinvention of the classic taco comes from Weelicious founder Catherine and her friend Joanna. The idea is to use a baked potato split down the middle as the “shell” for your taco.

                  Of course a baked potato is healthier than a fried taco shell or fat-laden tortilla. But she also gets incredibly creative with the topping options, going far beyond a typical taco.

                  This new classic:

                  • Has endless filling possibilities from pesto veggies to pulled pork
                  • Could easily be made with sweet potatoes instead
                  • Only take a whopping 10 minutes prep time!

                  ~ Check out the recipe here!

                  7. Crispy Chicken, Ham, and Swiss Roll-Ups

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                    This tasty addition to our healthy family meals comes from Jiselle Basile over at Cooking Light. Jiselle has taken the classic ham and cheese sandwich and reinvented it as a roll-up.

                    This “meaty, cheesy, moist and crunchy” treat gets healthy by going in the oven instead of into a frying pan.

                    This amazing recipe:

                    • Is only 351 calories per serving
                    • Uses all white meat chicken and ham
                    • Is low in sugar and saturated fat

                    ~ Check out the recipe here!

                    8. Easy 30 Minute Orange Chicken with Rice

                      This amazing redo of everyone’s favorite Chinese takeout comes from Kristen over at A Mind “Full” Mom.

                      Kristen has crafted a recipe that is not too spicy or sweet. That makes the kids happy. But it’s has enough complex flavors to have the adults coming back for seconds.

                      Healthy family meals never tasted so good!

                      This fantastic recipe:

                      • Is ready in under 30 minutes!
                      • Uses fresh orange juice
                      • Skips the fryer and the unnecessary calories

                      ~ Check out the recipe here!

                      9. Noodle Pudding

                      This creative recipe, courtesy of Barbara Wener and Country Living is a great way to get kids to eat cottage cheese and cut the fat from traditional baked pasta dishes.

                      Country Living features the best food and drink recipes that are delicious and easy to prepare. The recipe was handed down to Barbara from her mother and remains a family favorite.

                      This tasty treat:

                      • Has under 400 calories per serving
                      • Will have kids gobbling it up like mac n’ cheese

                      ~ Check out the recipe here!

                      10. One Pan Chicken and Potatoes with Garlic Parmesan Spinach Cream Sauce

                        The key to truly healthy family meals is getting picky eaters to eat their vegetables.

                        This fantastic recipe, courtesy of Christina Cherrier, editor at Eatwell101, does just that.

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                        Christina has crafty a yummy cream sauce that packs a flavor punch of garlic, tomato, spinach, and cheese. Even the pickiest of eaters will be back for more.

                        This amazing dish:

                        • Lightens the fat with half and half instead of cream
                        • Gets kids to eat their spinach
                        • Saves on clean up by using just 1 pan

                        ~ Check out the recipe here!

                        11. Super Easy Skinny Veggie Crockpot Lasagna

                          This no-hassle lasagna recipe, comes to us from Lindsay over at Pinch of Yum.

                          Lindsay and her husband Bjork run both Pinch of Yum and Food Blogger Pro and are here to save us a boatload of time, cutting calories in the process.

                          This amazing dish:

                          • Is all done in the crockpot
                          • Is loaded with veggies
                          • Calls for uncooked lasagna noodles

                          ~ Check out the recipe here!

                          12. Crispy Baked Parmesan Chicken Strips

                            All kids love chicken strips. Thankfully this classic recipe redo skips the fryer and still delivers a delicious healthy family meal.

                            Amy Roskelley, of Super Healthy Kids, walks us through the simple steps to get extra crispy chicken without the deep fryer. Amy is mom of 3 and has a background in health and nutrition and in shows!

                            This amazing dish:

                            • Skips the salt, fast & preservatives of fast food chicken nuggets
                            • Are amazingly crispy
                            • Packs 36 grams of protein per serving

                            ~ Check out the recipe here!

                            13. Sausage, Brocolli & Rice One Skillet Meal

                              This delicious weeknight staple comes to us from Kasey Schwartz over at All Things Mamma.

                              With a hungry husband who helps parent their 3 kids, Kasey knows a thing or two about healthy family meals. Her recipes are designed for busy parents looking for quick, easy and healthy meals during the school week.

                              This tasty mealtime option:

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                              • Is ready in under 30 minutes
                              • Is a great way to get kids to eat their broccoli
                              • Can be made with turkey or chicken sausage to cut the fat

                              ~ Check out the recipe here!

                              14. Baked Chicken Chimichangas

                                This simple, yet tasty Mexican-themed dinner staple comes from Christy Denney over at The Girl Who Ate Everything.

                                Christy makes healthy family meals for her husband and their 5 kids. And with 5 kids, you can bet Christy knows how to please even the pickiest of eaters.

                                This awesome dinnertime staple:

                                • Are oven baked instead of fried
                                • Can be prepared in under 15 minutes
                                • Goes great with guac and low-fat sour cream

                                ~ Check out the recipe here!

                                15. Baked Gnocchi with Sausage, Kale, and Pesto

                                  This delicious baked pasta dish comes from Maria & Josh over at Two Peas and Their Pod.

                                  Maria & Josh love cooking, entertaining and creating healthy family meals that are simple, fresh, and kid-friendly. We think you’ll agree!

                                  This delicious dish:

                                  • Is a great way to sneak kale into kid’s diets
                                  • Can be prepared in under 15 minutes
                                  • Cut even more fat with lower fat sausage and cheeses

                                  ~ Check out the recipe here!

                                  Did you find some new favorite healthy family meals here?

                                  In this post, we looked at the challenge all parents face in creating healthy family meals that everyone in the family will actually eat.

                                  Finding ways to overcome picky eating habits with our kids can be a challenge.

                                  To help, we researched and found 15 amazing recipes that even the pickiest eaters will love and want more of. So if you’re getting resistance at the dinner table and aren’t sure where to turn, the recipes above will quickly get you what you need.

                                  All the winning recipes linked above were hand-selected.

                                  They are the answer to your dinner-time problems and will help all parents by removing a little bit of that stress at the end of a long day.

                                  Make sure and bookmark your favorites as you’ll assuredly be back for more.

                                  Featured photo credit: Annie Spratt via unsplash.com

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