Pros and Cons of Drinking Coffee

Mmm... coffee, the aroma, the flavor. It makes mornings so much better! But is our daily cup of coffee doing more harm than good? There is a lot of research concerning both the negative and the positive effects of coffee drinking.

The "Pros"

1. Antioxidants. Coffee is loaded with antioxidants like chlorogenic acid and melanoidins. Antioxidants help prevent oxidation, a process that causes damage to cells and contributes to aging. Melanoidins from roasted coffee have antioxidative effects depending on the way the coffee is treated.


2. Parkinson's disease. Regular coffee consumption reduces the risk of Parkinson's disease. A number of studies  have demonstrated that people who drink coffee on a regular basis are significantly less likely to develop Parkinson's disease.


3. Diabetes. Coffee consumption is potentially protective against the development of type 2 diabetes. A study found that moderate consumption of both caffeinated and decaffeinated coffee may lower the risk of type 2 diabetes in younger and middle aged women.


4. Liver cirrhosis. Coffee drinking may protect against liver cirrhosis, especially alcoholic cirrhosis.


5. Gallstones. There is some evidence that coffee drinking may be protective against gallstone formation in both men and women.


6. Kidney stones. Coffee consumption lowers the risk of kidney stones formation. Coffee increases the urine volume, preventing the crystallization of calcium oxalate, the most common component of kidney stones.


7. Improved mental performance. Caffeine in coffee is a well-known stimulant. Coffee promotes alertness, attention and wakefulness. The cup of coffee can also increase information processing.


8. Alzheimer's disease. Regular coffee consumption seems to protect against Alzheimer's disease. Recent mouse study showed that caffeine equivalent to 5 cups of coffee per day reduced the build up of destructive plaques in the brain.


9. Asthma. Caffeine in coffee is related to theophylline, an old asthma medication. Caffeine can open airways and improve asthma symptoms.


10. Caffeine safety. In 1958, caffeine was placed on the Food and Drug Administration list as generally recognized as safe (GRAS).

The "Cons"

1. Heart disease. The relation between coffee consumption and risk of cardiovascular disease has been examined in many studies, but the results remain controversial. Most prospective cohort studies have not found coffee consumption to be associated with significantly increased cardiovascular disease risk.
   
   On one hand, diterpenes cafestol and kahweol present in unfiltered coffee and caffeine each appear to increase risk of coronary heart disease. High quality studies have confirmed the cholesterol-raising effect of diterpenes. Coffee consumption is also associated with an increase of plasma homocysteine, a risk factor for coronary heart disease.
   
   On the other hand, a lower risk of heart disease among moderate coffee drinkers might be due to antioxidants found in coffee.Besides that, caffeine can increase the risk of heart attack, especially among those people who carry the "slow" gene variant for the enzyme that metabolizes caffeine.


2. Cholesterol. Heavy consumption of boiled coffee elevages blood total and LDL cholesterol ("bad cholesterol") levels. Unfiltered coffee contains two cholesterol-raising compounds cafestol and kahweol.


3. Blood vessels. Coffee negatively affects the blood vessel tone and function (increases arterial stiffness and wave reflections).


4. Heart rhythm disturbances. Coffee can cause rapid or irregular heartbeats (cardiac arrhythmias).


5. Blood pressure. Although coffee consumption is not a significant risk factor for hypertension, it produces unfavorable effects on blood pressure and people prone to hypertension may be more susceptible. Recent Italian study found that coffee drinking can slightly increase the risk for development of sustained hypertension in persons with elevated blood pressure.


6. Osteoporosis. Coffee intake may induce an extra urinary excretion of calcium. Heavy coffee consumption (4 cups=600 ml or more) can modestly increase the risk of osteoporosis, especially in women with a low calcium intake.


7. Heartburn. A cup of coffee can trigger heartburn.


8. Sleep. Most of us are aware of the stimulatory effects of caffeine. High amounts of caffeine taken before going to sleep, can cause restlessness and difficulty falling asleep, tendency to be awakened more readily by sudden noises, and a decreased quality of sleep. However, some people can drink coffee and fall right asleep.


9. Dehydration. The caffeine in coffee is a mild diuretic and can increase urine excretion. This effect may be easily neutralized by drinking an extra glass of watter.


10. Dependence. Caffeine is a drug, a mild central nervous system stimulant, and it produces dependence. Caffeine withdrawal is a real syndrome. You may get a few days of headache and irritability if you choose to quit drinking coffee, however, it is relatively easy to break this habit, and most people are not addicted to caffeine.

So, what is the key? The old principle - "everything in moderation" - holds true for coffee. It is not bad unless you abuse it. Coffee has its downsides, but offers enough good points to make it a worthwhile drink. For moderate coffee drinkers (3-4 cups/day providing 300-400 mg/day of caffeine), there is little evidence of health risks and some evidence of health benefits. And for sure you can enjoy your coffee as part of a healthy diet.





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Daily Habits for Better Brain Power

As a working adult you probably never stop thinking about your work. Your brain is “on” all week, all evenings and even weekends.  Then you have one of those days where you just can’t concentrate, it’s hard to make decisions and you feel on edge. Not only is it frustrating when our brain slows down when we want to keep going, and keep positive, it’s also a cry for help! Our brain needs TLC. No Iit's not about a jam session with the R&B artists. It's about tender loving care.

So how do you keep your brain from burn out and fatigue? While there is no super pill or magic secret to keeping your brain in top shape, there are nutrition and health tips you can practice on a daily basis that will greatly improve the efficiency of your thoughts and your work. The way you think changes reality for yourself. So what you fuel your body with will either help you or slow you down.

Daily Habits for Better Brain Power 

Do more of this

1. Water is your best brain friend.

Did you know that our brain is predominately made of water? If you are not regularly drinking water, think of your brain like a still, muddy puddle. Instead keep it fresh, flowing and vibrant, like a mighty river, with regular water consumption. Common symptoms of not getting enough water are fatigue, foggy thinking and feeling on edge. To help increase your water consumption, commit to never going anywhere without a water bottle. When you’re in the office, at the gym, going to a meeting, running errands, always have a water bottle with you.

2. Grab a daily handful of walnuts.

Walnuts contain alpha linolenic acid (ALA), a fat that improves the delivery of oxygen to the brain. Walnuts even look like little brains!

3. Broccoli is a super-food for the brain.

Broccoli contains Vitamin K, which is known to help improve brainpower, cognitive function and is a cruciferous vegetable. Which helps to reduce the risk of cancer. Add broccoli to a stir-fry at dinner, add to a lunchtime salad, or dip in hummus for an afternoon snack. You can even add a few pieces of frozen broccoli to your morning smoothie!

Do less of this:

1. Skip the big lunch.

Heavy meals of animal protein, and dairy such as cheese are hard for your body to digest. Do you ever feel like you want to crawl under your desk and take a nap after a big lunch? Try to eat smaller meals throughout the day and whenever you have the option, choose to eat more plant-based foods than animal based foods.

2. Avoid brain-drain grains.

Choose whole-grains instead of processed grains. Processed white grains are low in fiber, low in nutrition and high in sugar, which can cause energy spikes and drops. Whole-grains take longer to digest, releasing a slow and steady source of energy for hours. Good sources of whole grains include; whole-wheat bread, brown rice, wheat berries and brown rice pasta.

3. Say no to soda and loads of processed foods.

Reduce your intake of soft drinks, processed chocolate (think white chocolate and milk chocolate), and highly processed foods, which can deplete the body of magnesium. A symptom of magnesium deficiency is mental fatigue. Magnesium is also important for helping the body detox and prevent build up of environmental toxins, pesticides, and heavy metals. A toxic body is not supportive of a healthy brain.

Don’t forget to take time to rest. It’s so important to get some down time to recharge. Aim for 7-8 hours of uninterrupted sleep per night. A good nights sleep and a healthy diet can do wonders for improving the power of your brain!

These are just a few easy and affordable suggestions you can begin incorporating into your daily life to improve your brain health.

Have a happy, healthy and efficient day!

Breakfast Foods That Energize You

Who doesn’t need more energy? We are all looking for that boost but rather than order a larger coffee or grab an energy drink why not eat right in the first place? We all know how important breakfast is but what you pick to eat also determines how you will feel the rest of the day. Take the time and effort to prepare the right breakfast and you might just find yourself getting more done during your entire day!

1) Eggs

Reason: Rich in protein, eggs help prevent food cravings. Also, don’t forget the yolk! It provides more than 13 important nutrients like vitamins A and zinc, which maintain immune function and tissue growth.

How: Your choice! Scramble, omelet, or on-the-go snack when they’re hard-boiled.

2) Oatmeal

Reason: The complex carbohydrates in oatmeal provide vitamins and minerals that give us energy. Oats benefit the brain by boosting the production of serotonin to combat stress and enhance learning and memory function.

How: Try unsweetened dried, fresh or frozen fruit; flax, or pumpkin seeds; spices like cinnamon or nutmeg; nuts like almonds and walnuts; or a drizzle of raw honey or grade B maple syrup.

3) Whole Grain Bread or Bagel

Reason: Muffins, bagels, and low fiber cereals all give a temporary energy boost and then you’ll crash. Instead, choose whole grains to help stabilize blood sugar levels and fill you up until your next meal.

How: An open-faced breakfast sandwich is a good way to go, too: top a slice of bread with eggs, or try ham with avocado or tomato slices.

4) Leafy Greens

Reason: Spinach, kale, chard, and other leafy greens are nutrition powerhouses. Try to work in other veggies, too–the recommended daily serving is 2 to 3 cups.

How: Add the greens to a breakfast smoothie or on top of an egg sandwich. You can also add just about anything into an omelet!

5) Fruits

Reason: In general, fruits are filled with fiber (pears, apples, berries, and kiwis), vitamin C (papaya, oranges), disease-fighting antioxidants (strawberries, blueberries, and blackberries), and cell- and muscle-building potassium (bananas).

How: Top-off yogurt or cereal with your favorite fruits. Or add them as a side to any eggs or breads you’re eating. You can also just eat the fruit by itself and enjoy!

6) Yogurt

Reason: Not into cooking? Then yogurt might be just the breakfast for you. Yogurt is also an excellent source of calcium and protein. Choose Greek-style yogurt, which has twice the amount of protein than other yogurts. Skip non-fat, which has more added sugar and does less to satiate.

How: You can add anything like fruit, nuts or seeds to the yogurt for more flavors. You can also turn all of that into a great yogurt based smoothie.

7) Smoothie

Reason: You can add just about anything to make a great smoothie. This means all of the benefits listed above can be combined with yogurt, nuts, fruits, greens, seeds, juices and whatever else you have lying around.

8) Low Fat Cottage Cheese

Reason: Another source of calcium and protein.

How: Top a bowl of low-fat cottage cheese with fruit, nuts, or seeds for a great quick meal.

9) Water

Reason: Dehydration is one of the leading causes of a lack of energy. If you’re not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

How: This one is pretty self explanatory!

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Lessons They Don't Teach You In College But Entrepreneurship Will

College is a step toward adulthood for many, but the transition from bachelor's degree to entrepreneur can feel a bit jarring. Keeping your chin up, a stiff upper-lip and other empty clichés everyone says to you can't really prepare you for one really important truth: There isn't a curriculum for adulthood. Knowing this, here are a few changes to expect when you take your first steps away from college and into starting you own business.

1. Attendance is always mandatory.

In college, you may have ditched class or ducked out early and still managed to pass. This isn't going to fly in the startup world.  Rain or shine, young treps need to show up and do so in a punctual fashion. Not only will it keep you in the loop of the day-to-day activities but will also set a good example for employees.

2. Scheduling isn't set in stone.

Your Friday morning biology lab is finally over. What a relief. While you may be thanking your lucky stars you don't have to roll out of bed after a crazy night to go and dissect a frog, don't get too excited. Adult life and entrepreneurship means you're beholden to a schedule of necessity rather than attendance sheets. As a young trep, you are the harbinger of your own success, meaning you sometimes will need to ask yourself to come in on a Saturday.

3. Free time isn't free.

Just as there is no such thing as a free lunch, there is no such thing as "free time" in the world of startups. During college you may have had huge breaks between class or long holidays but startup reality is quite different. While most of your friends are working at finding a nine-to-five job and attending happy hour, you are slaving away at your business plan or putting out fires at your company. And that's just the reality of being an entrepreneur -- sacrificing free time in exchange for freedom.

4. Multitasking is important, but focus is the key.

At college, you are forced to balance four to six completely different topics each semester. And once you are a full-time entrepreneur, you will also be tackling a multitude of issues and wearing many hats. But instead of divvying up your time equally, you will need to prioritize. Stay focused on one overarching goal.

5. Accounting 101 isn't going to cut it.

While the information you gained from your college accounting class may be pertinent to running a business, if you can't read a profit-and-loss statement or analyze a balance sheet you may be in trouble. But it isn't the whole story. Chances are you're venturing out into the business world without an understanding of how money and taxes work. Buy a book, take a class or do some online research to figure out how to maximize your profits, invest your income and keep revenues rolling in.

6. Friends aren't just drinking buddies anymore.

The heydays of getting rowdy with friends at penny beer nights may be behind you, but the relationships aren't. As an entrepreneur, you're going to have rough patches. Look back at all of your connections from college. Which of them had your back when you weren't out at the bar? Those are the people you want to keep on your radar and reach out to when you need support or advice.

7. Politics and business relationships don't mix.

Attending protests, rallying behind controversial people and speaking your mind about political matters you're passionate about may have suited you in college. After graduation, your views may have stayed the same but you have to be a little more cautious about your actions. The business world is full of different perspectives, and it's best to keep yours viewpoints neutral when talking to colleagues, employees and customers.

8. You are on your own.

The days of holding your hand through class problems are over. While college provided you a syllabus, there is no roadmap to success after graduation. You have to pave your own way. Your decision to become an entrepreneur already means that you're a searcher, so take chances where others wouldn't.

9. No one cares about grades.

Getting an A+ in history may have allotted you bragging rights but in the real world, the closest thing you'll see to a grading rubric is the criteria sheet used by hiring managers to gauge employees. And if you are like a lot of entrepreneurs, you will avoid this approach. Running a startup has less to do with scoring an A+ on your business plan and more to do with successful execution.

10. It's OK to pivot.

College is often perceived as a place to discover what you really want to do with your life and once you're on a track, it can be difficult to change course. In reality, many graduates end up doing something completely different than what they majored in. Realize that the real world is a place where the only thing constant is change -- and embrace it.

The Path To Good Health And Longevity

We hear it all the time: "Health is everything." And while there are many actions we can take to promote great health, we tend to overlook some of the simplest and most obvious. Wholesome foods and regular exercise are, of course, crucial factors, but here are the importance of several longstanding, often-forgotten solutions that have improved the quality and duration of human life since the dawn of humankind. Implement these five keys to health and longevity into your day-to-day life and reap the benefits of a more sound state of being:

Live with a purpose: The first (and possibly most important) key is rooted within your unique life purpose. Few of us actually live with a purpose. And those of us who do have trained our minds and bodies to want to live longer because we require time to fulfill our mission.  You can embark on your soul's journey at any age but you must first determine what you were put on this earth to do. Remind yourself each day that you aren't anywhere near finished with your special mission.

Know your genetic code: Both your history and future lie within your genes. Understanding your genetics can be critical in preventing disease, as anticipating certain illnesses that run in your family can literally save your life. Know your family history, and be aware of the genetic factors that have repeated in your lineage. For example, if cancer is prevalent in your family, get routine or extra screenings to check for any early, unwanted changes. Once you comprehend the genetic issues to which your family is predisposed, you can act to stop these illnesses from manifesting in your own life.

Perform sacred rituals: For those of us who can spare a minute out of the day, try to spend it in a sacred way. We're such busy creatures that we rarely take a timeout. We put so much effort into taking care of everyone around us that we forget to take care of ourselves. But self-love is the key to all success. No matter how hectic your schedule, take 30 minutes out your day, each day, to enjoy "me" time. Breathe deeply, meditate, relax in a quiet place, walk in the outdoors, or practice your favorite hobby. Expand your talents and explore new areas of your complex self. Consider this personal time a cleansing of the soul, a purging of negativity, and a detox of your mind. A healthy, reliable relationship with yourself may help prolong your life.

Bask in the company of others: The fourth key encourages you to be a social butterfly. Being around other people can enhance your mood and increase your lifespan. This is because being in good company  rewires your neurons and can downright change your brain chemistry. "Feel good" neurons interact and multiply, and you begin to reflect a more positive attitude with time. Things that used to bother you may affect you less and less. Laughter is essential, but it must be shared with those you love. Get together with people who make you feel good -- we can learn so much from each other through simple, honest, reflective conversation. Plato believed that ultimate truth can be reached through dialogue, and you'll be surprised at the truths you can discover and the wise conclusions you can draw just by listening to the unbelievable experiences of others.

Everything in moderation: Nothing holds more truth than this ancient phrase which reminds us to calm exaggerative tendencies. When we resolve to cultivate good health, we commit to total awareness of our actions and promise to engage in activities that advance our well-being. This is not to say we can't succumb to periodic weaknesses, from sweets to alcohol to meat to coffee. The key is not to consume a few foods in excess, but to integrate a large variety of foods in moderation. Keep yourself on the moderate track by allowing yourself two cheat days a week. Promise to be good from Monday through Friday, for example, then indulge in your favorite palatable pleasures sans guilt on the weekend.

Contrary to popular belief, your health is in your hands. And when you become conscious of this fact and perform actions that encourage wellness, you can live the long, joyful, and extraordinary life you deserve.

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