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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?

coffee3

    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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    coffee4

      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 27, 2020

        20 Easy Smoothie Recipes for Weight Loss

        20 Easy Smoothie Recipes for Weight Loss

        I’m sure you’ve heard of a million different smoothie recipes for weight loss, right? Let’s be honest…they are quick, easy, flavorful, filling, and so delicious! On top of that, you can easily adjust smoothies to meet your macros. Plus, they can make incredible low-calorie subs for some of those sweets you might be craving. 

        Maybe you’re wondering, are smoothies good for weight loss?

        Yes and no. Smoothies can be great meal replacements and a way to sneak in extra protein! However, they also can lead to lots of unwanted calories if used incorrectly.

        You’ve probably heard it said before: Don’t drink your calories. In a lot of cases, that can be true. It’s not necessarily that smoothies or liquid calories are bad, but it can be hard to justify a smoothie as being a meal, even if it has the calories of one. For that simple reason, some people trying to lose weight might use smoothies more as a snack than a meal, and with that could come unwanted weight gain.

        That being said, smoothies are generally healthy and can be amazing at curbing cravings! On top of that, the macro profile (portion of carbs, fats, and proteins) can be spot on as well. Sometimes it actually makes more sense to reach for a copy-cat smoothie version of your favorite dessert (made out of whole ingredients that will keep you satisfied) instead of reaching for a dessert that will spike your blood sugar.

        Because of these differences, we need to make a distinction between smoothies that are used as a meal vs ones that can be snuck in as a snack:

        Meal Smoothies

        These should have a mix of fiber, protein, carbs, and fat. These types of smoothies should generally be used as a meal substitute. An 8 ounce smoothie of just fruit isn’t enough to satisfy most people for long. However, this blend of macro-nutrients will ensure your body feels satiated until your next meal.

        Why is that? Fiber, protein, and fat tend to be slower to digest, so your body gets a steady trickle of nutrients that will last a longer time. In contrast, pure fruit is easily digested and will quickly boost your blood sugar only to drop it soon after.

        Snack Smoothies

        These are lower calorie and nutrient dense. In contrast to meal smoothies, these light and fresh smoothies can give you a quick boost of energy. These smoothies are an amazing way to sneak in extra greens and super-foods. However, they aren’t likely to keep you feeling full for long.

        Use snack smoothies between meals or when you need a pick-me-up. But be mindful! Too much snacking of any kind throughout the day could still lead to too many calories.

        Now that you know the difference between snack and meal smoothies, dig in to my top 20 smoothie recipes! With options ranging from decadent desserts to light and fresh pick me ups, you’ll find everything you need below! It’s time to satisfy your cravings the healthy way!

        1. Snickerdoodle Smoothie

        Snickerdoodle Smoothie @spabettie

          Is there anything better than that sweet and unique tang of a snickerdoodle cookie? I grew up with this cookie as an infamous family dessert (we even named our rabbits after this favorite treat). However, if you’re looking to bring back that taste without the calories, all hope is not lost! This snickerdoodle smoothie registers at under 400 calories and rings in 14 grams of protein. If your looking to lower calories and sugar, there are also modifications to use stevia or monk fruit as a sweetener instead!

          Check out the recipe here!

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          2. The Best Green Smoothie

            Okay, let’s be real. We all want to add a little more green into our lives. However, sometimes it can be hard to gag down. Change all of that with this 5-star smoothie recipe. Not only is this smoothie incredibly delicious, but it’s also packed with nutrients. Chug those greens the easy way!

            Check out the recipe here!

            3. Detox Smoothie

            See the source image

              This smoothie is fresh, light, and green, giving your body the nutrient boost it needs. In addition to that, it packs a bonus boost of cilantro, which is said to aid in reducing heavy metal toxicity.

              Check out the recipe here!

              4. Detox Smoothie #2

              Detox Smoothie

                This incredible smoothie recipe not only gives you the ingredients, but also a step-by-step guide to designing your own fantastic smoothie recipes! Once you get a taste of this, you will never want to go back!

                Check out the recipe here!

                5. Easy Weight Loss Smoothie

                Easy Weight Loss Smoothie: Zucchini, Kale, Buckwheat, Baobab, Carrots, Green Grapes

                  If you aren’t a fan of bananas, then this one is for you! Instead, this smoothie uses zucchini as a thickening agent and buckwheat to keep you full and satisfied all day long! And for you celiacs out there…yes, buckwheat is gluten free!

                  Check out the recipe here!

                  6. Creamy Mint Chocolate Chip Smoothie

                  See the source image

                    Part of the struggle with trying to lose weight and create healthier habits is the struggle of having to give up some of your favorite foods, like chocolate. Say no more. This chocolate mint smoothie is the perfect blend of protein and chocolate to satisfy your cravings for good! Why avoid what you love when you can indulge the healthy way?

                    Check out the recipe here!

                    7. Creamy Cacao Avocado Smoothie

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                    See the source image

                      Speaking of chocolate, give this smoothie a go! The blend of avocado and chocolate will keep you feeling satisfied and healthy all day long. Not to mention, the creaminess of this one will blow your mind.

                      Check out the recipe here!

                      8. Copy-Cat Starbucks Mocha Frappuccino

                      This easy, healthy homemade Starbucks Mocha Frappuccino recipe is low calorie, vegan, and so delicious! Even better than the original and perfect for coffee frappuccino lovers. Recipe at wellplated.com | @wellplated

                        Have you ever gone to a coffee shop and felt the agonizing sting of realizing you can’t order anything but a black coffee? I feel your pain. Personally, I am a huge frappuccino girl, and life without my blends sounds agonizing. Is it a smoothie? Technically no. But this recipe could easily double as one! It’s lower in calories, healthier, and still delicious. Feel free to add some collagen for an added protein boost!

                        Check out the recipe here!

                        9. Frozen Fruit Smoothie

                        A glass of frozen fruit smoothie in crushed ice, garnished with berries and mint.

                          Sometimes, you don’t need to venture far past the basics to find your ideal smoothie. With a base of apple juice and yogurt, this smoothie provides the best blend of sweetness and creaminess!

                          Check out the recipe here!

                          10. Strawberry Keto Smoothie

                          Strawberry Avocado Keto Smoothie Recipe with Almond Milk - The best strawberry avocado smoothie recipe needs just 4 INGREDIENTS! You're going to love this paleo keto smoothie with almond milk. And, it's ready in a just a few minutes.

                            Yes! You can still have smoothies while on a keto diet. As it just so happens, berries are very low-carb! In addition to that, this smoothie uses avocado to add an extra boost of creaminess and healthy fats. This one is sure to keep you burning fat all day long!

                            Check out the recipe here!

                            11. Real Fruit Smoothie

                            Real Fruit Smoothie

                              Stick to the basics to get a maximum boost of nutrients! This smoothie gets straight to the point by using the best fruit medleys to blend you the ultimate weight loss drink.

                              Check out the recipe here!

                              12. Citrus Energy-Boosting Smoothie

                              pre workout smoothie

                                Feeling tired and run down? Instead of running to the coffee pot when you first wake up, try running to the blender instead! This amazing smoothie mix is an incredible way to give your body a nutrient boost while giving you the energy you need to get through the day.

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                                Check out the recipe here!

                                13. Skinny Strawberry Shortcake Smoothie

                                Skinny Strawberry Shortcake Smoothie -- only 3 ingredients in this healthy recipe & it tastes like dessert!

                                  This vegan recipe will have you drooling for more! It’s vegan, low calorie, and delicious! What makes it different than any regular strawberry smoothie? The secret is in a butter extract that gives it a rich pastry flavor while keeping it low in calories. If you feel like leaving your chair to blend this one up right away, you are in good company.

                                  Check out the recipe here!

                                  14. Banana Split Smoothie

                                  Glass of our amazing Vegan Banana Split Smoothie with Coconut Whipped Cream and a cherry on top

                                    This rich and decadent smoothie will have you feeling like you’re indulging at an old fashioned ice cream parlor. This recipe is absolutely delicious and will have our cravings flying out the window. It stays deliciously smooth and creamy with the banana base and dates for an extra touch of creaminess.

                                    Fair warning: this smoothie does have a slightly higher natural sugar content. However, it is much lower than going crazy and diving into a tub of Ben and Jerry’s. Of course, if you feel like having a lighter version of this same drink, you can always sub a little banana and dates for zucchini and stevia.

                                    Check out the recipe here!

                                    15. Skinny Oatmeal Cookie Smoothie

                                    (Skinny!) Oatmeal Cookie Smoothie | gimmesomeoven.com #vegan #glutenfree

                                      And here we have it! Yet another healthy smoothie version of your favorite dessert! If you’re getting sick of eating oatmeal in the mornings, try using it in a shake instead! Because of the high fiber in oatmeal, it helps keep you feeling full and satiated longer while giving the smoothie a fun new texture.

                                      Check out the recipe here!

                                      16. Pineapple Kale Smoothie

                                      Good for you kale smoothie in a glass made with ingredients like bananas, pineapple, and honey which have tons of health benefits

                                        If you’re looking to sneak some extra greens into your day (and let’s be honest, aren’t we all!) this pineapple kale smoothie is for you! Not only are the ingredients incredibly nutrient dense, but they’re also light and fresh. Pineapple is known for helping digestion because of an enzyme it contains called bromelain. Just for that reason, this smoothie can keep you feeling light and energized after you sip!

                                        Check out the recipe here!

                                        17. Healthy Shamrock Shake

                                        Tall milkshake glass with Shamrock Shake Mint Smoothie

                                          You don’t have to be Irish to enjoy a good shamrock shake! Also, it turns out you don’t have to be unhealthy for it either! This shamrock shake is made of entirely healthy ingredients and even sports Greek yogurt for an extra protein boost. Have a bowl of yogurt or a shamrock shake? It’s your choice, but I know which one I would go for! And the ingredients turn out to be almost exactly identical at the end of the day.

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                                          Check out the recipe here!

                                          18. Cinnamon Roll Smoothie

                                          straw with creamy Banana cinnamon roll smoothie sticking to it

                                            Once again sporting Greek yogurt for a good protein boost, this smoothie could make an amazing low-calorie meal replacement. It contains yogurt, oats, chia seeds, and fruit, offering a great blend of fiber, protein, carbs, and healthy fats. Not only does it taste fantastic, but it could very well curb cravings while remaining relatively low-calorie and satiating.

                                            Check out the recipe here!

                                            19. Golden Glow Turmeric Smoothie

                                            Golden Glow Pineapple Turmeric Smoothie! Vegan, vegetarian, gluten free, easy to make!

                                              The sound of having turmeric in your smoothie might make some of you cringe, but it is definitely worth trying. For one, pineapple has such a strong flavor in and of itself that the turmeric’s taste is almost completely masked. Secondly, turmeric is a strong anti-inflammatory that everyone should try adding it to their diet. You might be surprised to find out that it is actually pretty tasty as well!

                                              Check out the recipe here!

                                              20. Copy-Cat Disneyland Dole Whip Smoothie

                                              Homemade, Vegan, Gluten-free, Dairy-free, Plant-based, Dessert, cruelty-free, Dole Whip, Disneyland Dole Whip, Disneyland, Disney, Pineapple, Sorbet, Soft Serve, Gemma Stafford, Bigger Bolder Baking, Recipe, How to make Dole Whip

                                                 

                                                If you really want to take a taste of magic home, try out this fantastic recipe! Made with only two ingredients, you will get that creamy indulgent taste you love without the sugar or extra calories. Curb those cravings the right way!

                                                Check out the recipe here!

                                                Bonus Smoothie Additions

                                                For an extra weight loss boost, try these fun additions!

                                                Greens

                                                Sneak in greens wherever you can! Smoothies tend to be very flavorful, so you usually won’t even notice a few added greens in there. However, the nutrients will keep you feeling extra energetic throughout the day!

                                                Protein

                                                Add in a small scoop of protein powder to almost any smoothie. Especially if you are looking for a meal replacement, the simple addition of protein powder will ensure you’re staying full throughout the day!

                                                Frozen Zucchini

                                                Did you hear me right? Yes you did! Zucchini is actually a great thickening agent in smoothies. Translation: Less sugar and more fiber! Since zucchini is so low in calories and almost flavorless, you can use it in smoothies for a rich and creamy texture while keeping things low-calorie. Plus, the extra fiber will have you feeling like you had a full meal for way less calories.

                                                Sweetener Subs

                                                Most smoothies use extra honey, syrups, or fruit for their sweeteners. However, that can add up very quickly to unwanted calories. Instead, try subbing low calorie sweeteners like monk fruit or stevia once in a while to cut down on the high sugar count. That being said, avoid artificial sweeteners like Splenda. They won’t do you any good.

                                                Sub Desserts

                                                Try making healthy smoothie renditions of your favorite desserts. We’re only human, and it can be hard to stick to a healthy diet sometimes. Instead of giving something up, find a sub for your favorite meals! In this case, getting that amazing flavor you are craving in the form of a low-calorie smoothie could be just the thing for you!

                                                More Healthy Recipes

                                                Featured photo credit: Chelsea shapouri via unsplash.com

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