Black Coffee And Keto: A Perfect Match
Youre probably familiar with the basics of a keto eating plan. You have to give up most of the traditionally American diet staples: fast food, packaged and frozen food, cereal, bread, pasta and sugar.
What do they all have in common? They all contain lots of carbohydrates, and carbs can easily sabotage a keto diet. The reason is a bit complicated, but once you understand the basic science behind the ketogenic diet, it all makes perfect sense.
- The body needs energy to function, of course. In normal circumstances, its generated when the carbohydrates in our diet are burned. The body turns the carbs into glucose , which is the fuel that powers the body and brain.
- The keto diet, however, drastically reduces the amount of carbs you eat every day. A normal adult consumes between 225 and 325 grams of carbohydrates daily on a strict keto diet, though, youre limited to 20-25 per day.
- That seemingly-ridiculous restriction has an important purpose. When the body doesnt get enough carbs to make glucose, it switches to whats known as a metabolic state of ketosis. In ketosis, the liver produces molecules called ketones which can be used as fuel in place of glucose.
- Heres the last part of the puzzle: the body burns stored body fat in order to produce ketones. And fat-burning, as you undoubtedly know, is an important factor in effective weight loss.
Coffee with milk and sugar, though? A single cup can contribute 10 grams of carbs, or half of an entire days allowance.
Art Of Tea Chocolate Monkey Rooibos Fusion
Rooibos tea isnt really trying to be like coffee, but this blend is far more robust than a regular cup of herbal tea, so I think it deserves a special mention! Art of Teas Chocolate Monkey Blend has a complex, intriguing aroma, with additions of dried apple and banana, cacao nibs, and pink peppercorns for a pop of spice.
This brews up more like tea than coffee its lighter and more translucent than any of the straight-up coffee substitutes mentioned above. I like it on its own, or with a little honey and almond milk for an extra treat.
Where To Buy
Four Sigmatic Chaga Mushroom Elixir
This company is making their caffeine-free alternatives to coffee with chaga mushroom powderchaga mushrooms are those weird black things that grow on birch trees. Weird, maybe, but this is a cult favorite coffee replacement. I found that it tastes surprisingly similar to coffee, and regular drinkers insist that it imparts some sort of mental clarity. Oh, and it’s got antioxidants, and the packaging is pretty. Sign me up.
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For The Transition Off Of Coffee: Mushroom Coffee
If you’re looking to avoid the headaches and fatigue that can come with quitting coffee cold-turkey, mushroom coffee is a good stepping stone to low- or no-caf life. Don’t worry: Mushroom coffee doesn’t taste like mushrooms. Rather, it closely resembles the taste of regular coffee, but with less caffeine in many cases. Mushroom coffee is made from medicinal mushrooms which are known to have adaptogenic properties, Gans says. Adaptogens may help protect our bodies from the effect of stress. Taika is one brand with its own mushroom coffee blend, made with restorative reishi, focus-enhancing lion’s mane, and energizing cordyceps mushrooms.
Tips For Quitting Diet Soda
1. Dont keep soda at home. If youve already eliminated it in your house, congrats! If you havent, keeping it out of your cart is the first step.
2. Identify what you love about soda, and replace it with something healthier. Is it the caffeine, the carbonation, or the sweetness? All of the above?
For me, it was mostly the carbonation and caffeine. I started turning to iced green tea instead for an afternoon pick-me-up and adding seltzer water for carbonation.
Put them together, and voila! I saved money and avoided diet soda but still got my caffeine and carbonationand antioxidants to boot.
3. Order water at restaurants. Tell yourself its to save money. Then see how much more flavorful your food tastes. If you want to splurge, go for wine or tea.
4. Avoid headaches. If caffeine and/or sugar withdrawal is giving you headaches, make sure youre staying plenty hydrated. If they dont go away, try subbing in a healthier source of caffeine or sugar to fill the void, like green tea or coffee, ice tea, carrot juice, or coconut water.
5. Wean yourself off slowly. Try drinking a glass of water right before you drink a soda, and see if you drink less. Or replace every other soda with water or another beverage until you dont need it as much anymore.
6. One day at a time. Try telling yourself youre only quitting for a day or a week. Soon, you wont even crave it anymore. Its much easier to go cold turkey when you dont even realize youre quitting.
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Are You Addicted To Coffee How To Cut Back
Some people feel like they “need” coffee to survive in the morning and if this is the case, you may have some addiction going on. The best thing to do, is limit your intake until you get down to zero or a very small amount. Dr. Mark Hyman has some excellent tips for cutting back your coffee routine here, should you feel it necessary.
If You Need Caffeine Have A Cup Of Coffee
A wealth of research suggests that drinking coffee in moderation can be a healthy part of your diet. Unsweetened coffee, either black or with a small amount of nonfat or low-fat milk, would be the healthiest option, says Kennedy. Coffee drinkers may have a lower risk of heart disease, prostate cancer, endometrial cancer, and death from any cause, according to a 2017 review published in BMJ.
And as if you didn’t already know coffee’s caffeine can help with mental alertness and physical performance, as long as you don’t overdo it. Too much caffeine can leave you jittery and anxious, so dietitians generally recommend that you drink no more than a couple of cups a day .
Its generally considered safe to have up to 400 milligrams of caffeine each day, says Kennedy. Certain types of brewing will have different amounts of caffeine. And some people are more sensitive to caffeine than others. Pregnant women and those trying to become pregnant may want to avoid it, though research on this is mixed. Coffee consumption is also associated with an increased risk of fracture in women, so if youre a woman with a high risk of fracture, you may want to steer clear of coffee, according to a 2017 review in BMJ. Yet authors say more research is needed.
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Tea At Any Temperature Is A Healthy Choice
For a fad-free beverage with health benefits, consider adding hot or iced tea to your morning routine.
Registered dietician nutritionist Toby Smithson, who was diagnosed with diabetes at age 8, said she brews a full pitcher of tea every morning to last her the whole day.
Research has shown health benefits, including for diabetes prevention and management, from drinking tea, she told HuffPost. The polyphenols in tea appear to influence insulin activity, and other benefits include improved insulin sensitivity, maintenance of healthy blood pressure, reduction in risk of heart disease and reduction in risks of developing Type 2 diabetes.
None of the experts we spoke with felt there was any special magic in hot water with lemon as a first-thing-out-of-bed beverage, but they didnt discourage it, either.
I can see the attraction of this idea, Gorin told HuffPost. Hot water is incredibly soothing, and lemon adds a nice splash of citrus to the water. Personally, if Im drinking a hot beverage, I prefer to get antioxidants from it, so I suggest having green tea with lemon instead.
Trick #: Cold Brewing Coffee Can Nix The Stomach Aches
Believe it or not, the best option is cold brewing and really it is the only option for someone with more severe acid reflux like myself. The reason is that cold brewing actually reduces the acid levels of your coffee by 67%. This is a significant difference for someone with acid reflux!Its fundamentally a different process, using cold water instead of hot water and that results in some chemical changes, like lower acid. This means you can have any coffee you want from your favorite roasters, or you can buy pre-made cold brew bottles . The point with cold brewing is that youre free to use whatever beans you want.
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Coffee Creamers And The Keto Diet
We already know that adding milk to coffee is a bad idea when youre on the keto diet. Thankfully, there are many great alternatives.
One of the best is a milk by-product, heavy cream . Heavy cream is the top layer of fat thats skimmed from milk before homogenization, and its low-carb when compared to milk.
Theres another benefit to consider. Keto isnt just a low-carb diet, its also a high-fat diet an important fact thats often ignored. And heavy cream is contains lots of fat, making it a great addition to a ketogenic eating plan. Be aware that its also calorie-dense, though, so it should only be consumed in moderation.
Many types of non-dairy milk are even better keto substitutes. Unsweetened nut milks like almond milk, macadamia milk and coconut milk, seed milks like hemp milk and flax milk, and pea protein milk are all very-low-carb. Theyre yummy too, once you get used to them.
There are some non-dairy milks to avoid, however. Avoid carb-heavy grain-based alternatives like oat milk and rice milk, and skip lactose-free, sweetened and flavored milks which all contain added sugar. Soy milk isnt bad in terms of carbs, but it may affect hormone balances.
What about dairy-free or non-dairy creamers? Good question.
For example, Super Coffees gluten-free Super Creamer contains both MCT oil and monk fruit sweetener plus added protein, just like the companys flagship ready-to-drink coffees. Its a recipe inspired by one of the crazes of the low-carb era, keto coffee.
How To Make The Best Tea At Home
Anyone can master the art of tea making at home.
I like working with loose leaf material because
Using a mesh teaspoon is my favorite method for green and black tea! It allows for just the right amount of material to be infused without making a mess.
Of course, nothing is better than a lovely glass teapot with a built-in infuser reservoir. It is as eye-catching as it is practical.
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Hot And Cold Drinks With Caffeine
Start to wean yourself from caffeine or reduce intake by choosing hot drinks like English Breakfast Tea or Chai Tea.
Coffee contains almost double the amount of caffeine that tea does. Therefore, by drinking tea instead of coffee you effectively lower the amount of caffeine naturally.
Youâll still get the energy sparking benefits without symptoms of withdrawal.
English Breakfast Tea
This well-known tea is dark and full-bodied. Made by combining different blends of Assam, Kenyan and Ceylon teas, the result is tangy and rich with light floral undertones and graceful tannin finish.
Brew a cup for 3-4 minutes, until deep amber. Add optional flavor with lemon, coconut milk, or heavy cream.
Use English Breakfast Tea the next time you make Butter Tea!
Try this organic English Breakfast Tea.
With a piquant flavor, the blend of organic ginger, cinnamon, cardamom, clove, and nutmeg mixed with fair trade Darjeeling tea gives a spicy allure.
Savor all your favorite chai flavors without the sugar and additives commonly found in commercial chai products.
Brew for 5-10 minutes, until amber with orange tones. Flavor with optional dairy or coconut cream.
Drink hot or cold. Follow the recipe to make an iced chai latte.
Try this organic Chai Tea.
Contains caffeine although a caffeine-free version is also available.
Try this organic Yerba Mate.
Organic India Tulsi Teas
Theres nothing new about this brands flagship herb, Tulsi aka holy basil aka the Queen of Herbs. The ayurvedic adaptogen has been used to promote calm and clarity in the mind, immunity and detoxification in the body, and an overall sense of well-being for centuries in India.
The Tulsi Focus line, launched last October, also benefits from bonus nootropics gota kola and bacopa and adaptogens ashwagandha and shankpushpi . There are four functional flavors. Clementine Vanilla and Hibiscus Cinnamon are caffeine-free while Pomegranate Orange green tea and Raspberry Lemon black tea contain 13 and 30 milligrams of caffeine respectively. They also make a caffeinated Tulsi Breakfast tea that is an energizing infusion of three varieties of the herb: Rama, Vana, and Krishna.
Courtesy of Organic India
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Is It Better To Drink Coffee Or Tea First Thing In The Morning
Upon opening your eyes in the morning, do you crave the acidity and kick of a freshly brewed cup of coffee? Or do you prefer the soul-warming heat and more subtle caffeine hit from a cup of tea? Surely, experts agree that one must be better for our health than the other, right?
It turns out that as fierce as the battle between coffee and tea lovers may be, theres no straight answer that applies across the board.
It really depends on the person, said Tamar Samuels, a registered dietitian and co-founder of Culina Health, explaining that ones preference has just as much to do with a bodys reaction to each drink as it does with ones taste buds.
Keep in mind that any noticeable health benefits or drawbacks of drinking coffee in particular but also tea are directly connected to caffeine, which happens to be the worlds most widely consumed psychoactive drug. And according to Samuels, the effects of caffeine can be experienced within 45 minutes of consumption and can last anywhere between three to 10 hours, depending on the person.
Avoid Eating And Drinking At The Same Time
Most people drink water, coffee, or alcohol during their meals. However, its actually best not to drink anything during a meal until after you are finished, followed by water at room temperature. Most digestive issues such as gas, bloating and upset stomach are caused by liquids you consume with your food. Drinking water before and after meal helps ensure optimal digestion, granting the body enough gastric fluids to break down food. Drinking coffee and alcohol during a meal can make your stomach upset because the two dont mix well with foods and breaking down he nutrients.
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Bonus Trick: Alkaline Water
My final recommendation is using alkaline water to make your coffee. If you didnt know, there is a scale for measuring acidity and alkalinity called pH. The higher the pH number, the more alkaline it is and the lower the number, the more acidic it is.
If you make your coffee with a more alkaline water, it will mean it is less acidic and therefore slightly less likely to cause you acid reflux. An alkaline water would be anything over a pH of 7, though ideally you would want one that is over a pH of 8. Best of luck out there with acid reflux. I know it sucks.I also know its going to be okay.
How Many Glasses Of Water Should I Drink Each Day
There is no set amount of how much you should drink. The average person needs around 8 to 12 cups of water per day says Mindy Gribble, registered nurse of the WINGS Survivorship Program coordinator for the Marshfield Clinic Oncology/Hematology Department. That varies depending on where you live int he country and how active you are. Obviously, living in Arizona, you will probably need more than someone living in Alaska. When you feel thirsty, thats a sure sign you are probably dehydrated already. Its important to drink water before you feel thirsty.
A good sign of your hydration level is to look at your pee. If your pee is dark yellow, that means you are very dehydrated. If its clear and doesnt smell, you are properly hydrated.
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Tea Is Good For Your Immune System
Drinking tea might not be much help once youre sick, but drinking tea as a normal part of your day might just be an effective way of helping your immune system for the next time flu season comes around.
Its a way of keeping your body strong and healthy, and better able to fight of the yucky stuff that often gets passed around at work and school.
Drink Water Even If Youre Not Thirsty
Most of the experts who spoke with HuffPost had a clear winner for their morning beverage of choice: water. Even if it seems ho-hum, its what your body needs most to rehydrate after a night of sleep.
You may not necessarily feel thirsty first thing in the morning, but drinking water can be a health habit that you prioritize to stay adequately hydrated throughout the day, Vicki Shanta Retelny, a registered dietician nutritionist, told HuffPost.
But dont worry that H2O doesnt necessarily have to be tepid tap water thats drunk from a toothbrush holder cup . Experts suggest picking something you like to drink.
I tend to prefer a can of seltzer first thing, because its easy to gauge the amount as a mental cue to finish the entire can before I have any coffee, registered dietician Barbara Ruhs told HuffPost, adding that you should always choose seltzer without added sodium, which means it pays to read labels.
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