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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 September 14, 2018

        25 Ideas for Delicious and Healthy Lunches You Can Take to Work

        25 Ideas for Delicious and Healthy Lunches You Can Take to Work

        Preparing and bringing meals to work can feel awkward when you’re accustomed to running out and grabbing a meal on break. This habit can really start to put a dent in your wallet and your health when choices are limited to cheap fast food or fresh but expensive, made-for-you meals.

        Try balancing the scale a bit and prepping a couple meals for lunch each week.

        If you’re stuck on what to make, here are 25 ideas of healthy lunches you can bring to work without breaking the bank or sucking too much time from your routine.

        1. Sweet Potato Hummus

          Hummus is a nutritious dip or spread that can go with just about anything! Making your own gives you the know over exactly what’s in your meal.

          Pack a small dish with your homemade dip, fresh carrots, celery, and grapes, with whole grain chips, pitas, or sliced bread for a cafe-style lunch box.

          ~ Get the recipe here!

          2. Chicken, Rice & Veggies

            It sounds all too easy, but why pay for a rice bowl when you can make one fresh from home? Simply cook your rice and steam your favorite vegetables ahead of time.

            Add chicken, steak, or grilled tofu on top. Sprinkle with parsley, cumin, or curry according to your palate.

            ~ Get the recipe here!

            3. Slow Cooker Curried Butternut Squash Stew

              Curry is a profound spice with a multitude of health benefits. With this stew, you give your digestive system a bit of a break from heavy meats and meals.

              It’s a great option if you’re trying to stick to a cleanse or reset before Fall arrives. This recipe makes it easy on you to prep and let the crockpot do the rest!

              ~ Get the recipe here!

              4. Spicy Tuna Sandwiches

                Only a few ingredients are needed to complete this quick mix in under 15 minutes.

                Tuna is a good source for protein and essential fatty acids. This recipe kicks it up a notch with protein powered beans and a little heat.

                All that’s left is to choose your favorite bread or hoagie, (whole grain is recommended). Top with fresh tomato, avocado, and even bacon to take this everyday sandwich over the top.

                ~ Get the recipe here!

                5. Steak Fajita Salad

                  Fajitas are fun to eat and simple to cook. Using fresh produce for your meal utilizes the powerful effects they have when freshly ripened.

                  Onions are strong detoxifiers and bell peppers are hydrating and provide vitamins unique to their colors. Steak is a great source for protein, but try to go grass-fed if you can!

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                  The same dish can be made with alternative proteins, and even salmon or shrimp if you’re craving seafood.

                  ~ Get the recipe here!

                  6. Turkey and Mashed Potato Casserole

                    This nontraditional casserole is great for when the weather starts to cool down.

                    Potatoes catch a bad carb reputation, however if you’re really busting your tail during the week, extra carbs will support your efforts, not kill them.

                    For variety, mix in seasonal veggies before you bake it. Then, you can enjoy leftovers or bring it to share with your coworkers!

                    ~ Get the recipe here!

                    7. Tofu Lettuce Wraps

                      This easy lunch barely requires any cooking and serves your body with lightweight nutrients to keep you running through the rest of your day.

                      You can also swap the tofu for grilled chicken, or add lightly diced and grilled veggies to mix up your leftovers for the following day.

                      ~ Get the recipe here!

                      8. Thanksgiving Waffles

                        This dish will be sure to satisfy a few up and coming cravings as we welcome Fall season and holidays.

                        Turkey naturally boosts your body’s happy chemical- serotonin, and cranberries are a powerfully cleansing fruit packed with vitamin C. I’d recommend making your own waffle mix with gluten-free flour, like coconut or almond flour. All around, this may be one of the best recipe ideas ever.

                        Get the recipe here!

                        9. Southwest Chicken Wrap

                          Wraps are perfect options for a busy day. They are easy to make, store, and eat on the go while providing you with enough fuel to conquer your schedule.

                          For really fresh flavor, I’d hit the farmer’s market to buy your corn and peppers. But if needed, frozen veggies work just fine!

                          You can grab a cooked rotisserie chicken to make it even easier on yourself, too! Vegans may enjoy the same dish with a creamy garlic and almond cream dressing and alternative cheese.

                          ~ Get the recipe here!

                          10. Lemon Chicken & Asparagus Stir-Fry

                            With only a couple of ingredients, this dish is fairly quick to make. Lemon juice helps to preserve foods and keep them fresh longer.

                            You can change out and mix up your rice for couscous, quinoa, or noodles.

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                            ~ Get the recipe here!

                            11. Apple, Almond Butter, & Granola Sandwiches

                              If you ever find yourself craving sweets at lunch time, these sandwiches may be your new best friend.

                              Apples are energizing and contain cleansing properties to boost your metabolism, while almond butter is a rich source for healthy fats. Pairing these with whole grain granola provides a balanced and inexpensive meal for your lunch hour.

                              ~ Get the recipe here!

                              12. Veggie & Hummus Sandwich

                                Hummus spreads have caught a lot of hype, and for good reason! It’s a delicious way to get in protein and fiber, as well as minerals that support your nervous system.

                                If you’re not a fan of sprouts, try using fresh bell peppers or sliced cucumbers for a refreshing pop.

                                ~ Get the recipe here!

                                13. Taco Salad in a Jar

                                  Made with ground turkey rather than beef, this recipe is much lighter on your stomach and easy to pack the night before.

                                  You can also add fresh salsa with mango and parsley, baby Kale instead of romaine lettuce for a superfood boost, and alternative cheese for an allergen friendly choice.

                                  ~ Get the recipe here!

                                  14. Apricot & Almond Chicken Salad Sandwich

                                    Chicken salad is an easy go-to when you’re short on time or want to prep for the week.

                                    Apricots pack a serious punch when it comes to digestive and circulatory health. They are especially great for women’s reproductive health.

                                    Almonds help to burn excess fats and rebuild muscles mass, making them a perfect blend of nutrients as well.

                                    For a vegan option, use grilled tofu instead of chicken.

                                    ~ Get the recipe here!

                                    15. Shrimp and Grits

                                      Shrimp are a light source of protein and are easy to prepare for this slow-cooker idea.

                                      You can change out a few ingredients to make it dairy-free, using nut-milk alternatives for the butter and creams.

                                      You can also add hearty veggies like carrots and sweet potatoes instead of grits for a rich source of healthy carbs to keep you full and focused.

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                                      ~ Get the recipe here!

                                      16. Sesame-Ginger Noodles

                                        Another light dish with multiple choices to mix and match ingredients to your liking.

                                        You could use veggie noodles for extra nutritional boost and top with various seeds, almonds, avocado.

                                        Add lightly grilled chicken, tofu, or steak on top for satisfying protein and you’re good to go!

                                        ~ Get the recipe here!

                                        17. Sun-Dried-Tomato & Pasta Salad

                                          Tomatoes are an excellent source for vitamin C. Pair them with a delicious pasta, whether its whole grain, brown rice pasta, or even zucchini noodles, and you’ve got a meal that will help you stay lean without missing a beat.

                                          ~ Get the recipe here!

                                          18. Wheat Berry & Citrus Salad

                                            This lunch recipe can go just about anywhere with you. It doesn’t require much to make and can be cooked in larger batches so you can get the most from your leftovers.

                                            A dairy-free version can be made without the Feta cheese, or by swapping for a vegan alternative.

                                            ~ Get the recipe here!

                                            19. Miso Sweet Potato and Broccoli Bowl

                                              Sweet potatoes are great sources for carbs because they are rich in vitamins and minerals that support your digestive system and a healthy metabolism.

                                              Broccoli provides rich green nutrients and helps to cleanse your body and support your immune system.

                                              Combining the two creates a delicious, guilt-free lunch that works to keep you operating at your best and brightest!

                                              ~ Get the recipe here!

                                              20. Chickpea, Cherry Tomato & Feta Salad

                                                Chickpea contains muscle-building amino acids, protein, and healthy fats that also support weight goals and mental performance.

                                                To make this dish totally vegan or vegetarian, simply nix the feta and go with a vegan cheese for the creamy effect.

                                                ~ Get the recipe here!

                                                21. One-Pot Pesto & Pea Pasta

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                                                  If you’ve only got one pot to spare, it’s all you need to cook this dish in under 30 minutes.

                                                  You can purchase pesto from the store or try your hand at homemade. Making your own pesto with freshly picked Basil leaves is a wonderful way to connect with your food.

                                                  Still feel like it needs a little something more? Add cherry tomatoes, olives, and chicken for an even more fulfilling meal.

                                                  For gluten-free options, you can also try the same recipe with brown rice pasta or veggie noodles.

                                                  ~ Get the recipe here!

                                                  22. Macaroni Salad with Creamy Avocado Dressing

                                                    Mix up your traditional pasta salad with homemade avocado spread!

                                                    You can definitely stretch this as a side for a few lunches, pairing each with a different protein like a garlic-lemon chicken or top it off with baked salmon!

                                                    ~ Get the recipe here!

                                                    23. No-Bake Oat, Peanut Butter, & Granola Bars

                                                      If you know your day is going to be non-stop, these easy granola bars may be your saving grace! You only need to mix together 4 ingredients and chill the bars to firm.

                                                      Delicious, healthy, and easy for any day of the week. And the kids love them, too!

                                                      ~ Get the recipe here!

                                                      24. Cucumber-Lox Toast

                                                        Here’s another quick fix made with only five ingredients! This recipe gives you about 12 grams of protein, plus the health benefits found in yogurt like natural probiotics.

                                                        If you choose whole grain bread, the whole meal with remain very low in fat and boost your energy for the second half of your day.

                                                        If you only want to bring one or two slices, it would pair well with a side of fresh berries, sliced apples, or banana chips.

                                                        ~ Get the recipe here!

                                                        25. Blueberry-Orange Parfait

                                                          Parfaits don’t have to be just breakfast or dessert, they can make filling lunches. This one is made with fresh and energizing fruit.

                                                          You can add almonds, granola, and even more fruit for a larger portion.

                                                          ~ Get the recipe here!

                                                          With these 25 healthy lunch recipes, you can spice up your lunch break without breaking the bank. From now on, you can get the most from your lunch break with fresh and healthy lunches!

                                                          Featured photo credit: Unsplash via unsplash.com

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