Let's Talk About Coffee

I have an addiction - to coffee. I am often way to jittery for a 18 year old. However, on long school days, coffee really helps me. Coffee gives me a little jolt of energy, especially on an empty stomach. Along with the energy, coffee does have a lot of benefits. To be clear, I am not talking about the caramel macchiato from Starbucks. Although that is good for your soul, it is not really good for your body. I’m talking about the real coffee, black with a lil’ splash of almond milk (or black if you dare).

breakfast fig and egg wrap

(If you want flavor in your coffee, I love to put a little Cinnamon, Cocoa Powder, Vanilla Extract or Protein Powder in my coffee.)

Within a certain amount… coffee is good for you. Me personally, I can not live without it. My mom and my friends all know, if I do not have coffee in my system… I am not a happy camper.

But believe it or not… I have to be doing something right with my addiction.

Caffeine is currently the most common drug. It is found in coffee, tea, chocolate, and sodas. But does not have any nutritional value. Except, it is a nervous stimulant, meaning it makes you more alert and energetic.

A cup of coffee contains about 1.8 grams of fiber, according to Keatley MNT, an in-office and telehealth medical nutrition therapy. That 1.8 grams of fiber helps you stay fuller for longer, and decreases risk of cancer as well.

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I love coffee because I get happier, and more attentive. Coffee contributes to positive effects on your brain; including memory, reaction times, and mood. I do not take any pre-workout drinks, and coffee is pretty much my equivalent. Caffeinated coffee as been proven to increase performance during everyday activities as well as workouts.

With positive effects, you may have negative effects as well, when drinking too much, you may not be able to sleep, get extra gassy, and start to go to the bathroom more than usual. Your heart rate and blood pressure will increase as well. So if you have high heart rate or blood pressure to begin with, I suggest cutting your caffeine intake.

Your caffeine intake stays in your system for about an hour to six hours.

How many cups of coffee should you drink a day? We know too much of anything is not good. The suggested maximum amount of coffee is 3 to 4 cups a day. LOL I drink about ten. Not good.

But, I am not damaging my body as much as you think. Overtime, drinking coffee contributes to your long term health, by decreasing your risk in Parkinson’s disease, Diabetes, and Liver Disease. According to the JAMA Internal Medicine, people who intaked one cup of coffee per day had an 8 percent decreased risk of dying at an earlier age, as people who drank 6-7 cups of coffee per day had about a 16 percent lower risk.

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Each person is different, however. My mom can not drink one cup of coffee or else she shakes. However, I drink 10. So when you say 3-4 cups, who are you referring too? To be safe, we can say no more than five, but the real answer, is listen to your body.

I do drink a lot of coffee, however, I have no negative effects until I do not drink coffee for a long period of time.

The short-term benefit of caffeine sometimes contributes to anxiety, and when the effects of coffee wear off, withdrawal symptoms tend to worsen. You start to feel tired and get headaches as well as low mood and problems concentrating.

If you are trying to break up with coffee, try drinking less, or drink tea. Right now, my body is fully dependant on my coffee intake. So by lowering your caffeine intake gradually, you will be able to minimize the negative effects of withdrawing.

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Accessible Cooking Tools: Don't Settle for Takeout

Every single time I have surgery, the only thing I can make for myself is breakfast. Probably because all I need to do is take frozen fruit greek yogurt. The rest has to be takeout. Not only is it not the best option, Takeout food can be convenient and quick, but relying on it regularly may not be the best option for maintaining a healthy and balanced diet. While takeout food is often marketed as a convenient and affordable option, it can be loaded with excess calories, unhealthy fats, and sodium.

Cut Cravings and Get to the Kitchen!
Cut Cravings and Get to the Kitchen!

People with disabilities may find it more difficult to fight their cravings because it is not easy to walk away from something. We do not have the time, energy, or ability to prepare healthy meals, and our medications may lead to weight gain. Some of us may have difficulty chewing or swallowing.

Some of us have difficulty reaching items on the shelves that are considered hard to reach; some of us may have difficulty chopping food or cooking fresh ingredients. As a result, our cravings are a lot of the time an exception because we end up ordering take-out or fast food because being healthy; is sometimes difficult. I hear you. I really do.

My Grocery List

Having Healthy foods forces you to lead you to a healthy lifestyle. By keeping junk food in your house tempts you to eat that food. But keeping healthy foods and healthy alternatives in your home is a step towards transforming your life. Of course, adding a few snacks to your pantry is okay too, but I have found when leaving high sugar, artificial items in your pantry allow you to gravitate right towards them. I like to stick to a clean diet when stocking up on things. The foods listed are good staples, that will help you nourish your body… but remember to not focus just on these foods; you need your carbs and fats too!

Let's Talk About Coffee
Let's Talk About Coffee

I have an addiction - to coffee. I am often way to jittery for a 18 year old. However, on long school days, coffee really helps me. Coffee gives me a little jolt of energy, especially on an empty stomach. Along with the energy, coffee does have a lot of benefits. To be clear, I am not talking about the caramel macchiato from Starbucks. Although that is good for your soul, it is not really good for your body. I’m talking about the real coffee, black with a lil’ splash of almond milk (or black if you dare).

Fruits: Portion Sizes.
Fruits: Portion Sizes.

Ever wonder exactly how much fruit you should be eating a day? Or maybe how much fruit you CAN eat in a day? Fruits and veggies are certainly more than half of my diet. I am not a savory kind of girl, so I do eat a lot of fruit. I also am not a big fan of heavy carbs, like potatoes or bread. So fruit and veggies are my go to. The good thing is, fruit also has many benefits, including helping you fight off diseases (because we don’t need any more!) like heart disease, stroke, and cancer.

"Cheat Days"
"Cheat Days"

I am always conscious about what I eat and how much I eat, because I do not want to revert back to my unhealthy eating patterns. I am too hard on myself, and I would never want you to do that. If you are craving some snacks, snack a little bit. That’s not cheating. That is called being human. Just remember, portions are very important. But if others are making smores one night, don’t sit there and not make smores! Have one! But don’t resort to the mindset of, “well, I already messed up my diet so who cares now,” and have five! That is what hurts you. Live your life. If you are craving something, have it. Maybe even try a healthy alternative for a dessert.

Mariana Mezzacappa