Coffee update

In the March 2015 Harvard Heart letter: coffee – minus the cream and sugar – is nearly a calorie-free beverage full of good anti-oxidants. It also might ease inflammation and deliver a substance that helps the body regulate blood sugar.

Further, the evidence suggests coffee may help prevent Type 2 diabetes and reduce the risk of heart disease and stroke.

I enjoy organic coffee in the morning, especially before I work out! Caffeine is ergogenic—it targets the brain and nervous system to resist fatigue during a workout. The performance benefits max out at 3 milligrams of caffeine per kilogram (2.2 pounds) of body weight. That means a 150-pound person could have around 200 milligrams of caffeine before or during activity to postpone fatigue. That’s about the amount in a 16-ounce coffee from a cafe, or two small cups of homemade, regular-strength coffee or tea.

Caffeine peaks in the bloodstream in 10 to 30 minutes, then is reduced by half within four hours. If you had a morning coffee, you may only need a little bit to get a boost without side effects.

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