Are you a coffee drinker? If you’re among the majority of Americans who are, how does coffee fit into your fitness plan?
The weight of scientific evidence indicates that moderate coffee and caffeine intake (200 to 300 milligrams daily) poses no health problems. And there’s no scientific link to cancer, fibrocystic breast disease, heart disease, ulcers, infertility, birth defects, or osteoporosis. What about high blood pressure (hypertension)? The National Heart, Lung and Blood Institute notes that caffeine may cause a temporary rise in blood pressure. But unless you’re caffeine sensitive, you don’t need to limit caffeine to prevent hypertension or control blood pressure. Under current scientific study is whether there are any phytonutrient benefits from substances in coffee.
Of course, if caffeine gives you jitters or insomnia, go easy. (Note: Eight ounces of brewed coffee have on average 85 milligrams caffeine; an ounce of espresso, about 40 milligrams.)
Add flavor and nutrition to your coffee cup.
- Enjoy south-of-the-border coffee, where “regular” coffee is mostly milk. Fill a fourth of your mug with coffee, top with warm milk.
- Order a 12-ounce café latte, mocha, or cappuccino for 250 or more milligrams of calcium.
- Re-create your java. Turn coffee that gets cold in your mug into iced latte—just add milk and ice.
- Chill out with a coffee smoothie. Blend 1/2 banana, 1/4 cup espresso, 1/4 cup milk, 1 scoop coffee or vanilla ice cream, 1 cup ice, and a pinch of nutmeg or cinnamon.
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