MedicineNet.com reports that an eight ounce cup of coffee contains anywhere from 95 to 135 milligrams of caffeine. A cup of plain brew coffee possesses 135 milligrams of caffeine and a cup of instant coffee has 95 milligrams of caffeine. Even decaffeinated coffee contains caffeine. A cup of plain decaf coffee holds five milligrams of caffeine. A one-ounce espresso has 30 to 50 milligrams of caffeine.
A daily intake of 130 to 300 milligrams of caffeine is considered low to moderate, according to Medicine.Net.com. Anything more than 600 milligrams of caffeine per day is considered excessive. The average person consumes 280 milligrams of caffeine daily.
What is the secret to a healthy diet? This is one of the most common questions people ask. The truth is,
the answer to this question is very simple. You just have to adhere to some basic guidelines.
In this article, we’ll give you a few guidelines that you should consider. Read on and learn to incorporate
them into your eating habits.
Half of each meal should be composed of fruits and vegetables
Experts recommend consuming 5 to 9 servings of fruits and vegetables on a daily basis. At breakfast, you
are free to enjoy your favorite cereal, but it would be best to top it off with sliced bananas or berries. At
lunch, eat half of your sandwich and pair it with 2 pieces of fruits. At dinner, make sure that half of your
plate is composed of vegetables. Better yet, eat salad at dinner; provided that you won’t go crazy over
salad dressings and toppings.
Use smaller plates
If you are trying to lose weight, then this is for you. One of the best ways of trimming down your
waistline is by downsizing your dishware. Studies revealed that switching from a 12-inch to a 10-inch
plate may result to a reduction of calories by at least 22%. By doing this, you’ll be able to eliminate
about 5,000 calories a month from your diet. It’s that simple.
Don’t eat on the run
Fast food is probably the first thing that comes to mind when you’re in a hurry. The problem with eating
on the go is that most people consider their food as a snack; regardless of the amount of calories they
consume. Mind you, even a small fast food lunch is composed of around 800 calories, which is way more
than the recommended calorie content for a single meal.
The lesser the ingredients, the better
The healthiest foods are usually comprised of only 1 ingredient – banana, blueberries, spinach, and
broccoli. Having a longer list of ingredients, this means that your meal has more salt, more sugar and
more artificial flavors.
A lot of people believe that living up to 100 years is nearly impossible. However, with the advancements
in medicine, reaching your 100th birthday may not be as impossible as we once thought.
In order to make sure that your journey to 100 is something that you can enjoy, we have put together a
few healthy habits that you can add to your daily routine. Read on and continue your path to a healthier
Add red foods to your plate
This will not only make your plate aesthetically pleasing, it will also keep you healthy. Red foods like
beet juice contains nitrates that can relax the blood vessels; while cruciferous vegetables like red
cabbage will protect you against cancer.
You may not know it, but this is the simplest way of keeping your arteries healthy. Recent study revealed
that daily flossing can significantly reduce the amount of disease-causing bacteria in our mouth. These
bacteria may eventually enter the bloodstream and result to inflammation of the arteries.
In order to get the biggest life expectancy benefits, you should floss twice a day.
Eat fiber-rich foods for breakfast
Eating whole grains in the morning is especially beneficial for older folks as this would help them
maintain a stable blood sugar level throughout the day. By sticking to this habit, you are less likely to
Drink a cup of black tea everyday This common British practice may actually help you reach the age of 100. This may have helped Queen
Elizabeth to stay healthy despite her age. Recent study showed that drinking a cup of black tea everyday can boost a person’s survival rate after a
heart attack by 28%. So, take a break and drink up.
Always use the first stall
When on a public restroom, do you usually skip the first stall and go for the ones which are farthest from the entrance? You are not alone. Recent studies showed that most people tend to use the stalls further back to have more privacy. And since the first stall is rarely used, it contains the lowest bacteria level. Do yourself a favor and use this information to your advantage. Use the first stall in order to prevent possible infections.
A Discussion on Increasing Energy and Brain Power
Presented By Living Well
Megan Magee, DTR and Amy Richardson CNT
and In Conjunction With the Westminster Chamber of Commerce
In this 1-hour seminar, participants will learn:
* Self evaluation of your body’s functionality—
are you out of balance?
* In this fast paced world, we are all in demand of
energy and brain power. Learn the “right” ways
to rev up your body and mind, increase
productivity, and thrive in your day.
* Poor eating habits actually increase stress on
the body, and therefore decrease productivity
and natural energy.
* The “Priority Foods” which fuel the body and
brain and help you to cope with stress
* Tips for SUCCESS!
WHEN: Thursday, March 13, 2014 11:30AM—Check in and networking 12:00PM-1:00PM—Presentation
It’s a Brown Bag! Make sure to bring your lunch.
WHERE: Front Range Library Conference Room 3705 W 112th Ave. Westminster, CO 80031
RSVP is required and space is limited.
Please register at
www.westminsterchamber.biz or call (720) 891-9435 .
Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.
Eat fruits, vegetables and whole grains
Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.
Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.
Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.
Reduce food intake
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often. Make gradual changes
You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.
Tasty ways to use coconut oil:
- 1 whole chicken cut into 6-8 pieces (you can use chicken thighs or breasts instead)
- 3 Tablespoons of Virgin Coconut oil
- 2 Tablespoons of organic coconut flour
- 1/2 teaspoon fine Himalayan salt
- 1/4 teaspoon black pepper
- 1 Tablespoon chopped fresh ginger root
- 1/4 cup chopped onion
- 4 cloves garlic
- 1 Tablespoon curry powder
- 2 cups chicken stock (organic/low sodium)
- 1/4 cup water
In a frying pan sauté garlic, onion, ginger, with coconut oil. Add the cut-up chicken, slightly brown the chicken. Add chicken stock, simmer for 15 minutes. Add salt, black pepper and curry powder. Cover the pan. Continue cooking for another 5 minutes. Dissolve coconut flour in 1/4 cup of water. Stir it into the pan. Continue cooking for another 5 minutes. Serve over brown rice and with a salad
Winter Squash Soup
Preparation Time: 30 minutes
- 1 lb butternut squash, peeled and cubed
- 1 cup red lentils soaked and drained
- 1 Roma tomato, diced
- 1/2 cup shredded coconut
- 1/2 teaspoon curry powder
- 1/2 teaspoon cumin
- 1/4 cup minced onion
- 1/4 cup diced red pepper
- 4 cups water, add more if needed
- 2 tablespoons coconut oil
- 1 teaspoon ground mustard
- 1/4 teaspoon crushed red pepper
- 1 minced garlic clove
- 1 1/2 teaspoons kosher salt
- 1 tablespoon honey
- 1 lemon, juiced
- 1/2 cup minced cilantro
In a large soup pot, combine the squash, lentils, tomato, coconut, curry, cumin, onion, red pepper and enough water to cover. Bring to a boil and reduce to low and simmer for 20 min. covered. Remove the cover and simmer another 10 min.
In a small skillet, warm the coconut oil until hot. Add the mustard, red pepper flakes, garlic and salt. Stir the and cook for 10 seconds. Then put a ladle full of soup into the skillet. It will sizzle. Stir and add the contents of the skillet to the soup and stir. Finish with the honey, lemon juice and cilantro. Stir and serve.
It may be freezing outside but this doesn’t mean that you have to stay indoors all winter. There are a lot of ways to stay active during the winter. Plus, you can have fun and stay in shape at the same time.
Here are a few tips to stay active and keep the body you love during the winter season.
Get familiar with the mall
No. We’re not asking you to go on a shopping spree. Instead, go out and take a walk inside the mall. This provides a safe and climate controlled environment where you can walk around for a few hours. Also, feel free to go window shopping while doing so. Just be sure to wear a nice pair of walking shoes.
Exercising outside with a bunch of friends during the winter season does not only provide motivation, it is also a safety feature. So, get in touch with your friends and use this season to hangout and stay active together.
Also, be sure to bring your cell phone with you and place it in a waterproof pouch.
Try a winter sport
The winter weather offers a wide variety of activities that you can enjoy with the entire family. Sledding, snowboarding, skiing and ice skating are just some of the activities that you can engage in during this season.
Take a skating or ski lesson with a few friends or spend an entire afternoon sledding with your family. These activities do not only help you stay active, it also allows you to spend quality time with your loved ones.
Switch up your routine
If you love exercising outdoors, you can use the change of weather as a reason to try something new. There are thousands of ways to stay in shape. So, try to change up your workout routine before the start of each season.
Invest in fitness DVDs
This allows you to exercise at home anytime. You can go online and determine the type of exercise you’d like to do at home. If you live in an apartment, Pilates or Yoga would be perfect since it involves a lot of mat work. If you have a bigger space, Zumba may also be a great option.
Indulging on classic dishes like pumpkin pie, hot chocolate, mashed potato and prime ribs is a part of the holiday fun. However, taking in too much of these could make you feel heavy and bloated. Luckily, there are a few healthy tweaks that you could do in order to help lighten up your favorite holiday treats without sacrificing the taste and your figure as well.
When serving cheese, try to incorporate reduced-fat cheeses to your usual cheese selection. This way, health-conscious individuals shall have better options. Also, don’t forget to round up your cheese tray with whole grain crackers and fresh fruits like pears, apples, figs and grapes.
Mashed potato makeover
Though potatoes by themselves offer a long list of nutrients like Vitamin C and potassium, you’ll be sacrificing its nutritional integrity by adding in loads of fattening ingredients like heavy cream, butter and whole milk.
To lighten up this tasty treat, use low fat buttermilk instead of full-fat dairy. Plus, ramp up the flavor by adding in spices and fresh herbs like roasted garlic or chipotle pepper.
Slim with skim
During the Christmas season, it’s fine to indulge on peppermint lattes and hot chocolate. However, considering the amount of food you’ll be taking in, it is best to trim down on the calories where you can. So, instead of whole milk, request for skimmed milk. By doing so, you could save up to 100 calories per 16 ounce serving.
Cut the crust
If you’re the type of person who eats pumpkin pie just for the filling, you might want to skip on the crust completely. By doing so, you could shave off at least 100 calories per slice.
Stick to your usual filling recipe and pour it into individual ramekins. Then, bake it until it sets. Top it off with whipped cream and you’ll get a delicious pumpkin custard with a cute presentation to match.
Rethink your roast
For meat lovers, a holiday celebration would never be complete without a perfectly cooked slab of prime rib. However, at 720 calories per 6 ounce slice, the stats alone could make your heart skip a beat.
For an equally tasty meal without all the damage, you might want to consider lean beef tenderloin since it has about half of the calories. If this does not work you, you could also try other lean holiday entrees like pork tenderloin or roast turkey.