As I write to you today, I sip on a cup of freshly brewed coffee just like the one above …. Mmm!
For most of us, at some point in our lives we are introduced to the benefits of caffeine, that is usually by way of coffee or tea. Many North Americans drink a coffee in the morning to “wake up” or when they are experiencing a mid-day energy crash. It serves as both a stimulant and a social ritual, shared with family and friends. Coffee is shared world wide, its found in almost every culture in one form or another. I thought it is a worthy topic to discuss because of its popularity in our society and also to dispel some of the rumors surrounding it. As a regular coffee drinker, I wanted to explore the pros and cons of coffee consumption for my own knowledge and peace of mind and of course to pass it on to others!
First off, Caffeine can have diverse effects on individuals:
-it can stimulant or suppress you appetite
-promotes alertness and enhances mental focus.
-increases motility of the gut which in turn keeps you regular
-the caffeine in coffee can cause an upset stomach, especially if its the first thing you drink when you wake up (empty stomach).
-can promote ulcers or damage of the lining in the stomach, usually only seen when consumed in excess or in people with existing gastric complications.
-some people experience heartburn or acid reflux
-too much caffeine can increase you heart rate and blood pressure
-consuming large amounts caffeine can cause dehydration, because it is diuretic. This can cause a series of symptoms including anxiety and jitters.
-coffee in excess itself can interfere with absorption of vitamins and minerals including calcium and iron.
A few times during exams at school, I have experienced the feeling of being over caffeinated, anxiety and jitters are common side effects of excess intake. It is a good idea to drink some water in between cups. If you find that you are particularly sensitive to the effects of caffeine than you should avoid consuming coffee or tea in the evening, as it can interfere with a good nights sleep.
Nancy Clark writes an interesting chapter in her book “Sports Nutrition Guidebook”, which is by the way is a book I would recommend to any health conscious individual. She speaks to frequently asked questions surrounding caffeine and exercise.
One note that I found particularly interesting in her book was about whether or not coffee contributes to your daily fluid requirements. The answer is “yes!” This was a large sigh of relief for me, because I was always under the impression that coffee does more bad for your body than good regarding hydration levels. Clark discusses several studies that explored caffeine intake, sports performance and urine output. These comparisons helped me to better understand the science behind caffeine.
The best way to drink coffee or tea is black, when you start adding cream and sugar to each drink it can begin to add up. In fact if you have 3 regular coffees per day, the calories found in the cream and sugar could displace a wholesome snack or small meal. If you are ready to make a change, try 1 % or skim milk in place of cream and try Stevia or a sweetner of your choice where you use sugar.
I have recently discovered Stevia, it is a zero calorie sweetner, naturally derived from chromium and inulin. I found it at the local health food store and have tried both the liquid and powder forms. They even have to-go packets to keep in your purse. Give it a go!
Here is a comparison of some common sources of caffeine:
Brand Caffeine (mg)
Tim Horton’s, brewed, large (16 oz) 140
Starbucks Grande House Blend (16 oz) 320
Generic brewed, 8 oz 95-200
Generic brewed, decaffeinated, 8 oz 2-12
Generic instant, 8 oz 20-180
Espresso Shot, 1 oz 40 (30-90)
Starbucks Vanilla Latte, 16 oz 150
Starbucks is notorious for having an abundance of fancy and tasty sounding beverage offerings on their menu. Keep an eye out for sugar shots, whip cream or high fat frozen mixes added to your drink of choice. If you are looking for a lower calorie choice try a skim milk latte sprinkled with cinnamon and add your own Stevia to taste. These are a good source of protein and calcium and can be a smart choice if you “skip the whip”.
Overall, coffee consumption in moderation 1-2 cups per day is “okay”. This is of course dependent on the individual tolerance to caffeine, if you have been instructed to avoid coffee by your doctor then maybe coffee is not right for you. But for people who can tolerate it, studies have shown that there are no detrimental effects associated with moderate consumption. This conclusion about coffee puts my mind at ease! So go ahead and enjoy a cup or two!
Source: Sports Nutrition Guidebook by Nancy Clark
Cacao Almond Bars
These wholesome bars are great when you are on the go. They are jammed full of goodness including fibre, and even antioxidants. Simply delicious!
1/4 cup natural almonds,
1/2 small zucchini, grated
1 1/2 cup oats (not instant)
1/2 whole wheat flour
1/2 cup wheat bran
1/2 cup wheat germ
1/2 cup brown sugar Splenda
1/4 cup raw unsweetened cacao beans
2 tsp vanilla
1 tbsp nutmeg
1/2 tsp each baking soda and powder
2 tbsp butter or margarine
1/4 cup unsweetened apple sauce
1 egg
8-10 drops liquid Stevia
PREPARATION:
1- Preheat the oven to 375 F.
2-Place almonds and raw cacao into food processor and blend well. It is okay if there are still some big chunks, this adds to the texture.
3-Mix all the dry ingredients into a large mixing bowl.
3- Mix all the wet ingredients into another, then fold the wet into the dry.
4- Make sure the consistency isn’t too thick or too runny. Use a few teaspoons of water to create the right consistency, which should be that of a cookie batter.
5- Bake on parchment paper for 18-20 minutes or until golden brown.
As you can see, I have used many of my “substitution” tricks in this recipe to replace most of the fat. There is always room for improvement in recipes! In fact these bars would be perfectly complemented by a nice warm cup of coffee!
