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Green Tea vs. Coffee, Which One Is Better For You?

Green Tea vs. Coffee, Which One Is Better For You?

The short answer is: both.

Coffee and green tea contain different amounts of caffeine, brimming with antioxidants, they have some great health benefits. They are both safe and healthy– except for pregnant women– who might have to limit their caffeine intake to less than 200 milligrams per day as advised by the American College of Obstetricians and Gynecologists.

Although both green tea and coffee contain caffeine, coffee has a significantly greater amount per cup. A cup of coffee contains 100-150mg of caffeine, while a cup of green tea contains about 26mg.

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1. Coffee vs. Tea and their health benefits

Both green tea and coffee do have various health benefits.

There is some evidence from Japan that green tea can reduce chances of death from all causes (23% lower in women and 12% lower in men). It can also prevent heart disease (31% lower in women and 22% lower in men). The results were particularly evident for stroke cases (42% lower in women and 35% lower in men).

Both green tea and coffee seem to help against developing type 2 Diabetes as well, although the case seems stronger with coffee. Studies show that those who drink coffee regularly have a 23-50% lower risk of getting this disease.

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There is really conflicting evidence about green tea being protective against cancer. Coffee may reduce chances of liver cancer and colorectal cancer. However, liver cancer is the 3rd leading cause of worldwide cancer death, while colorectal cancer is the fourth. That’s pretty significant! Green tea may slow cognitive decline in the elderly at smaller doses, while coffee only shows the same effect after drinking large amounts. Moreover, the total caffeine intake in people seems to have a massive effect on preventing Parkinson’s in men; a reduction in risk ranging from 32-60%

Green tea seems to also lower LDL cholesterol and raise HDL cholesterol. Finally, green tea drinkers have up to a 31% lower risk of heart disease.

2. Metabolic rate and dental health

It is common knowledge that green tea is a fat burning drink, and may therefore assist in weight loss. Several studies show that caffeine can boost the metabolic rate in the human body by 3-11%. The effect is kind of small, but it still might be an important weapon in your fat loss arsenal. Green tea might help you with killing bacteria and inhibiting viruses like influenza, potentially lowering your risk for infection, and therefore helping improve your breath and oral health.

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Coffee gives people that “coffee-breath” which some people find quite unpleasant. These were just the main points that have come up during my research of tea and coffee. However, the effect of these two beverages have been studied EXTENSIVELY. If you have the time and interest, you can find a ton of more information by going to Google Scholar and typing in words like “coffee”, “tea” and “green tea and coffee”.

Conclusion

Both green tea and coffee contain caffeine, as well as high amounts of antioxidants and some minerals. The health benefits from both beverages could be due to their antioxidant effects or because of something called “hormesis”. It’s important to know that the polyphenols in coffee and tea are foreign substances to the body, and might cause an increase in the body’s defense mechanisms. Of course, hormesis is definitely something that often occurs involuntarily, and is never encouraged to develop voluntarily. So don’t do it!

If you prefer tea, then you should continue drinking it. If you prefer coffee, then great. If you want to experience the best of both worlds then it might be best to drink a little bit of both. It’s always important to be careful of over consumption however, realizing that too much of anything is never a good idea!

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Featured photo credit: Picjumbo.com via picjumbo.com

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Jae Berman

Health Writer

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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