Top 5 Reasons To Drink More Coffee

Top 5 Reasons To Drink More Coffee

Are we coffee addicts?

  • 54% of Americans over the age of 18 drink coffee every day.
  • Americans drink over 3 cups of coffee per day on average (regular 8 oz. cup)
  • 65% Americans drink coffee with breakfast
  • The U.S spends $40 Billion on coffee every year
  • Coffee is the second most valuable commodity in the world behind oil

Why is this beverage so popular and is it healthy? Here are some reasons to continue to have a cup of JOE. 

1. Coffee Can Lessen Your Risk Of Diabetes 

  • 25.8 million children and adults in the United States(About 8.3% of the population) have diabetes.
  • Antioxidants such as chlorogenic acid and magnesium found in coffee can improve sensitivity to insulin and may contribute to lowering risk of type 2 diabitie.s
  • In a recent study conducted by the Harvard school of public health subjects  who drank more than six cups of caffeinated coffee per day reduced their risk for type 2 diabetes by more than 50 percent compared to men in the study who didn’t drink coffee.
  • In 2009, a study published in the Archives of Internal Medicine reported that people who drank the most coffee seemed to have the lowest risk of developing type 2 diabetes. That study reported that with each cup of coffee consumed daily, the risk of type 2 diabetes dropped by 7 percent.

2. Coffee Can Boost Your Metabolism

  • Caffeine, the best know ingredient in regular coffee, can raise blood sugar and increase energy expenditure in the short-term
  • Some studies suggest coffee can increase metabolism by 10%
  • Be aware that  a sugar-filled, flavored coffee can up calorie count and might actually slow down your metabolism (thanks to the sugar), shich seems a bit counterproductive.

3. Coffee Can Enhance Fat Oxidation

  • Caffeine increases the level of circulating fatty acids. This has been shown to increase the oxidation of these fuels, hence enhancing fat oxidation.
  • Caffeine has been used for years by runners and endurance people to enhance fatty acid metabolism. It’s particularly effective in those who are not habitual users.
  • Coffee can also enhance lyposis-the ability to burn fat. (see study below)

4. Coffee Boosts Performance And Can Decrease Fatigue

  • Caffeine is the most versatile and effective ergogenic aid (i.e. something that enhances exercise performance).
  • A prominent exercise physiologist, David Costill, Ph.D., performed the ground-breaking study on caffeine and exercise 26 years ago.He took nine competitive cyclists (two females and seven males) and had them bike until exhaustion at 80% of V02 max. (Note: V02 max, also known as maximal oxygen uptake, is a measure of how well your cardiopulmonary system functions).
  • Each subject consumed coffee containing 330mg (between 1-3, 8 ounce cups) of caffeine 60 min before the exercise or a placebo (decaffeinated coffee). Following the ingestion of caffeine, the subjects were able to perform an average of 90 minutes of cycling as compared to an average of 76 minutes in the placebo trial. This reflects an 18% increase! They also found that subjects burned more fat (aka lipolysis) as shown by measurements of plasma free fatty acids, glycerol and respiratory exchange ratios. In fact, fat oxidation or burning was significantly higher (107% greater) during the caffeine trial (118 g or 1.31 g/min) than in the placebo trial (57 g or 0.75 g/min). Also, the perception of effort was much less in subjects after consuming subjects indicating that exercise felt easier.(3)
  • Caffeine, which helps muscles use fatty acids for energy and blunts the effect of adenosine, can extend the time before muscles fatigue.

5. Coffee Can Increase Mental Alertness

  • Coffee contains a significant amount of caffeine, a widely used central nervous stimulant.
  • Our brain is the first organ affected by caffeine, where it interferes with the action of the neurotransmitter adenosine. Adenosine has a calming effect on the brain, so the result of its interaction with caffeine is increased alertness and wakefulness.
  • Caffeine affects the adrenal glands, stimulating the release of two adrenal hormones, cortisol and adrenaline — also known as hydrocortisone and epinephrine. These two hormones act to increase alertness and awareness.

What to drink

  1. Medium roast/filtered coffee
  2. 100% Arabica Beans
  3. Unflavored
  4. No additives
  5. No Sugar and No Cream

Conclusion

As you can tell, most of coffee’s benefits come in the form of antioxidants and its number one ingredient, caffeine. I have always been a proponent of eating and drinking things in their most natural state. That is why I will always suggest or recommend black coffee over a caffeine supplement such as an energy drink, energy shot, or energy powder. With little to no research about the energy drink market and their side effects, ( especially the long-term health effects) your best bet is to stick with coffee.

Final Thoughts

I never used to be an early riser. Ever since I started drinking coffee about 3 year ago I have found it much easier to get out of bed knowing I am going to have a great breakfast followed by a cup of coffee. Beyond the health benefits, coffee gives people something to look forward to on those cold rainy mornings. There is also the social aspect of coffee drinking that is added bonus. With the prevalence of phones, internet, and TV, having a cup of coffee with a friend, family, or stranger gives you a chance to put your technology dominated life on hold and have a good ole fashioned conversation over a healthy beverage.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
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The Diet Soda Hoax

The Diet Soda Hoax

“They may be free of calories, but not of consequences.”

In one study, people who drank two or more diet sodas a day had five times the increase in waist circumference over a 10-year period compared to people who didn’t drink any diet soda.

I think this topic is extremely relevant for summer time. Sodas and sodas mixed with alcohol are a summer time staple for many people. I respect people who don’t let their diet or nutrition plan interfere with their social life. I think there is something to be said about having a healthy balance between eating well, watching what you drink and socializing. Food and drink should never control your life. With that being said, there is a difference between smart choices and misinformed choices. The best example I can think of is people who buy diet soda or have  diet soda with alcohol because they are “watching their weight.”

The Science

  • Artificial sweeteners in diet soda could have the effect of triggering appetite but unlike regular sugars they don’t deliver something that will squelch the appetite
  • Sweeteners can inhibit brain cells that make you feel full. So while you may be saving calories in comparison with regular soda the artificial sweeteners will trigger your appetite and cause you to overeat in some other fashion.
  • Psychological licensing effect -If a person thinks that they are doing something that is benefiting them, they will be more prone to do something that may be potentially harmful, creating some sort of psychological balance. For instance, many people will work out for an hour or more, and then eat something unhealthy because “they earned it.” The same effect can be seen with diet sodas. People may think that diet sodas are more healthy, and they therefore drink more diet soda than they normally would. This will increase any negative effects beyond what they may expect from an infrequent consumption of cola.
  • Artificial sweeteners trigger byproducts in our gut called “short chain fatty acids” which can decrease satiety signals. (The component that relays messages to your brain to tell if you are full are interfered with as a byproduct of artificial sweeteners.)

What To Drink Instead

Honestly, the only things I ever recommend that people drink are water, black coffee, tea, unsweetened almond milk, and alcohol in moderation. If these don’t satisfy your cravings than opt for something that doesn’t contain artificial sweeteners, high fructose corn syrup, or large amounts of sugar.

Examples

1. 100 percent pure juice from fresh fruit, not from concentrate, with no additives of any kind. ( I always recommend whole fruits over juices but there can be some compromise.)

Apple Juice

2. Fresh Vegetable Juice (Again, I always recommend whole vegetables but juicing vegetables can be a great alternative.)

3.100 percent pure fruit smoothie. ( I don’t trust any commercial smoothie joints just because you can never be sure what kind of sweeteners they use but do-it-yourself smoothies make for a great snack and thirst quencher.)

Conclusion

The jury is out. Diet soda is not a healthy alternative to regular soda. Not to say you should revert back to drinking regular soda where you know the sweetness you taste is actually real sugar and sugar additives. This is by no means better than artificial sweeteners. In my mind they are equally as bad and the decision on which to choose is a coin toss.  My suggestion is to play it safe and avoid all sodas and opt for water.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

5 Great Fat Loss Tips For Summer

5 Great Fat Loss Tips For Summer

Utilize Multi-Joint Exercises

  • Multi-joint exercises work large muscle groups which require the most energy and create the largest anabolic response in your body which  leads to the greatest amount of calorie expenditure. (long winded sentence?)
  •  Multi-joint lifts imitate our natural movements by working several muscle groups and in the process create a healthier posture and more proportional frame.
  • The body works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. Dont limit yourself to isolated movements (like a bicep curl) if you want to burn fat.
  • Multi-joint exercises increase your metabolic rate and stimulate production of more fat burning hormones such as growth hormones and testosterone.
Examples

  1. Squats
  2. Deadlifts
  3. Power Cleans

Use Circuit Training And Short Rest Intervals

  • Circuit training creates maximal growth hormone responses which is the most efficient way to burn fat.
  • It is optimal for raising your metabolism which will have fat burning effects during your workout and up to 48 hours after your workout.
  • Short rest intervals ensure your heart rate stays elevated for the entirety of the workout which will create the largest amounts of caloric expenditure.
Examples
  1. Supersets and tri-sets
  2. Crossfit workouts
  3. Interval training

Eat High Protein, Low Carb, Low Glycemic, And Unprocessed Food

  • Foods that fall under these guidelines will ensure you are conserving/building muscle and lean body mass while burning fat.
  • Foods with a low glycemic index will allow you to control your blood sugar and maintain steady insulin levels which will limit fat storage and ensure a healthy metabolism.
  • Low-carb and unprocessed foods will be utilized by the body as energy and help to break down proteins and fats which will help trigger the fat burning function in the body.
  • High protein and high fiber foods will keep you feeling full longer and help prevent overeating.
Examples
  1. Lean meats
  2. Cruciferous vegetables
  3. Greek yogurt
  4. Nuts
  5. Nut butters

Cut Out Juice, Soda, Sports Drinks, And Limit Alcohol. 

  • Sugary drinks are the single largest source of calories in the American diet and over half of Americans have sugary drinks every day.
  • Definitely the most relevant tip on the list for summer is avoiding any drinks that are high in sugar, calories, artificial sweeteners, and sodium.
  • Sugary drinks can cause enormous insulin spikes which will offset your hormonal balance and can lead to extra fat storage. Likewise, sugary sodas and drinks can stimulate appetite and cause you to overeat even though you may not be hungry.
  • Every liquid calorie is a calorie added to the day’s total.  Liquid calories don’t fill you up or deliver the essential vitamins, nutrients, and fiber you get from whole foods.  Drinking liquid calories doesn’t have a huge impact on what you eat that rest of the day either. Over the last 20 years, Americans have added between 150 and 300 calories to their daily diets — about half of them in liquid form.
  • Alcohol is an entirely different story in itself, but from my perspective, drinking one or two nights a week will not have a dramatic impact on fat loss. Just remember, EVERYTHING IN MODERATION!

Examples of what to drink

  1. Water with lime
  2. Tea
  3. Coffee
  4. Almond Milk
  5. Red wine/clear liquors without a sugary mixer.

Burn Calories Outside Of The Gym.

  • This one can put you over the edge in terms of reaching your body composition goals. Stay active, especially in the summer. Whether it’s a beach volleyball game, throwing the football around, or going for a walk after dinner having an active mentality and lifestyle will ensure your muscles get the work they need and your metabolism and heart rate stay mildly elevated.
  • Dont settle for exercise in the gym alone. Take the stairs, park farther away from the door, and perform activities other than sitting on the couch watching TV.
Examples
  1. Swim
  2. Walk your dog
  3. Go hiking
  4. Join a softball league
  5. Play pick-up basketball

Thanks for reading and hopefully these tips will help you achieve the summer-bod you have been working towards. Let me know if you have any questions or comments. Thanks.

From South Bend,

Kevin