Tips for Healthy Coffee Consumption

by Carissa on July 28, 2014

Last week we published a blog post about new coffee and health studies that all indicate coffee can be good for you. Feeding off that article let’s continue the conversation on coffee and health. 

Of course there are studies that show that caffeine can contribute to any number of ailments when taken in excess. And then there are the times when we add so much sugar, syrup, milk, cream or even ice cream to coffee that we lose all the benefits with high calorie, high sugar foods.

Drink Your Coffee in Moderation

The key to reaping the benefits of coffee without suffering side effects of high caffeine content and calories is to enjoy your coffee in moderation. Don’t overdo it! About 16 ounces of coffee per day has been shown to be the perfect amount for a 150 lb woman.

Use Healthy Alternatives to Sweeten Your Coffee

Next, find alternatives to sugars and creams. Try almond milk and cinnamon to jazz up your brew (both have their own health benefits) without the calories cream and sugar add. Try something different: Add coffee to a fruit smoothie along with almond butter and quinoa or other nutrients rich ingredients for maximum health and wellness benefits.

Always Drink Lots of Water When Drinking Coffee

Remember coffee is a diuretic and dehydration can be debilitating to your workouts. It has been shown that if you are consistent with the amount you ingest, your body naturally adjusts your hydration levels. In other word, don’t drink 1 cup of coffee one day, then down 6 cups the next! And of course, drink plenty of water to offset the diuretic effect that coffee brings with it.

Don’t Mix Coffee and Sleep or Replace Sleep with Coffee

Get plenty of natural sleep and stay away from coffee at least 6 hours before bed. Don’t expect to remain healthy and fit if you are using caffeine to keep you awake. If you are tired, there is a reason. Listen to your body for your best health. Many have actually lost muscle tone from using caffeine as an energy enhancement to make it through the night. If you work nights, and can’t sleep properly during the day, avoid coffee during your sleep time. Take short frequent naps and get right out of bed like you would if working days. Shower and have your coffee just before work. Give yourself a break on your last day before the shift and at the end of the shift. 

There you have it – some simple ways to still enjoy coffee while living a healthy lifestyle. 

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There has been an argument raging for years about whether coffee is good or bad for you. Some point to the insomnia that many coffee drinkers suffer from. Others talk about the refreshing buzz they get from a morning and mid-afternoon coffee break. Some say coffee contributes to high blood pressures, while others argue that it is a natural diuretic, just like water pills.

 Fox News has just released the results of scientific coffee research from around the world, and the news is all good! Let’s take a look at the studies and the conclusions each research body presented.

1) Spanish studies show coffee increases the calories you burn.

The International Journal of Sport Nutrition and Exercise Metabolism just published research that measured trained athletes when given caffeine before exercising against those that ingested a placebo. It was found that the caffeine group burned about 15% more calories for 3 hours after exercise. The best dose was found to be roughly a 12 oz. cup of coffee!

Key Takeaway: Drink a cup of coffee before you exercise and burn 15% more calories!

2) Japanese research team show coffee increases circulation.

Participants in the analysis of how coffee affects the circulatory system were given a 5 ounce cup of either decaf coffee or regular coffee. Over the first 75 minute period the finger blood flow was gauged to measure how well the capillaries flowed. Those who had the caffeinated coffee showed a 30% increase in blood flow! This means increased improved oxygenation.

Key Takeaway: Drink a coffee before exercise to feed your body more oxygen!

3) Caffeine research at John Hopkins University shows memory enhancement.

During this coffee research non-coffee drinking participants were given 200 mg of caffeine or a placebo just five minutes after studying a set of images. The following day all participants were asked to remember the images – the caffeinated group scored significantly higher.

Key take away: A few cups of coffee a day will help your memory! Someone should test this on students cramming for crucial exams!

4) University of Illinois research shows coffee fights pain.

When the coffee test groups were given either a caffeine-less liquid or two to three cups of coffee an hour before a 30 minute high-intensity workout, the coffee drinkers reported less perceived pain.

Key Takeaway: Coffee before a grueling sporting event will help get you beyond the wall of pain! (Maybe that’s what those Netherlanders did to win all those medals in cross country skiing!)

5) Coventry University reports caffeine offsets muscle loss.

Sports scientists reported that caffeine helped offset muscle strength loss that occurred with animal aging. The effects were seen in both the diaphragm (the primary muscle used to breathe) and in skeletal muscles.

Key Takeaway: Coffee keeps you young, strong and breathing right

6) Journal of Applied Physiology research shows caffeine/carb combo creates muscle glycogen.

Muscle glycogen is a form of carbohydrate that is stockpiled in the muscle as a “piggy-bank” to power endurance and strength moves. Researchers reported that compared to consuming just carbohydrates, the caffeine/carb combo participants had an increase of 66% muscle glycogen a full 4 hours after an intense workout. 

Key Takeaway: Coffee and a donut is good for you. Really? Well coffee and carbs combined actually do help give you more endurance and strength.

Now if you are going to start using coffee to get more toned, shouldn’t you at lease have good coffee to cheer you on?

That’s Coffee has several health blends to choose from, our New Orleans Chicory Blend, a Louisiana favorite that defines coffee in New Orleans. Then there is the MontaVida experience – gourmet flavor to the last drop and packed full of health benefits with every sip! 

So head on over to our online coffee store ad do your body some good!

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