The Pros and Cons of Drinking Coffee

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Coffee is great and the hoard of Starbucks receipts you could find in my purse at any given time would not argue that fact. But, for as good as coffee is, it has also been getting pretty mixed signals for the health world. Sure, the sugars, creamers, and flavors that are just more sugar are not great- Well, actually, they are quite bad- but, what about coffee itself. If you are one of those highly disciplined people out there who never touches a Starbucks drive-thru or coffee creamer with a 10-foot pole, there is a pretty good chance you are doing quite well since most of the pros for coffee are when it is in it's purest form. 

Go ahead, give yourself a pat on the back all you black coffee drinkers. Now, go on and read the good, bad, and ugly of that cup of jo.

Brain Health

Pros

One of the biggest, and best, pros to drinking coffee is the brain health that comes along with it. Researchers from some of the leading Universities have found that coffee increases memory retention and also decreases our risk of dementia and Alzheimer's disease. This is because, like all plants, coffee has phytonutrients and antioxidants that fight free radicals in our body. Free radicals are the things that reduce cell production and harm our DNA and include UV rays, carcinogens, and even the air we breathe.

What is even more incredible is that coffee has been found to actually repair damage to our DNA. This means that our DNA has fewer errors in reproduction and stays longer for longer (all about those telomeres). Keeping our DNA healthy also goes a long way for reducing our risk of cancer. Specifically, coffee helps reduce the risk of brain cancers.

Heart Health

Pros

The antioxidants found in coffee are not just for the brain. Turn's out, that they also reduce inflammation in our arteries and can lower our blood pressure. Both of these being extremely great for that ticker. The reduction of swelling in the arteries decreases one's risk of a stroke. the Nitric oxide found in coffee may also increase the diameter of arteries, lowering blood pressure and the risk of heart disease.

Cons

With all these great pro's, the only con to drinking coffee for a healthy heart is the caffeine. The caffeine found in coffee regular will actually negate the health benefits, making it a "con" instead of a "pro". Caffeine in coffee can also caused increased heart rhythms and an abnormal heart beat.  If heart health is on your mind, switch that caffeinated coffee out for the decaf variety.

Diabetes and Weight

Pros

That's right, coffee reduces our risk of Type II Diabetes. Researchers have found that those who drink 4-6 cups of coffee (decaf or regular) reduce their risk of diabetes by, up to, 30%. Those that drink more than 6 cups per day reduce their risks by a whopping 35%. This crazy decrease may be due to the antioxidant compounds cholorogenic acid and quinides found in coffee that reduce cell's sensitivity to insulin and help regulate sugar levels.

Cons

Unfortunately, this benefit is mainly found in the decaffeinated version since caffeine increases insulin sensitivity. The sugar high that you get from caffeinated coffee will also adversely effect most people's diets when they get to that sugar crash. This is because most people will reach for something high in fats and carbs to even out their blood sugar levels once more.

Weight gain can also be associated with coffee. New research has found a correlation with coffee drinking and an increased sweet tooth. This may be because of chemical reactions in our body, or simply because, as a society, we associate coffee with sweets.

Aging

Cons

Drinking too much coffee can dehydrate the body, causing premature aging of the skin. If you are wanting to drink your usual coffee, it is best to drink it with a cup of water on the side. This will also decrease the headaches that some associate with their morning cup of jo since most coffee related headaches are a symptom of dehydration.

Cholesterol and Your Liver

Pros

Well, this is a mixed bag if I ever saw one. Turns out that caffeinated coffee might just lower your risk of liver cancers by, up to, 43%. Just like it worked in our brains and arteries, coffee limits swelling and inflammation in the liver, thus reducing the risks of many liver diseases. Likewise, caffeine may help inhibit cancer cells from forming.

Cons

Now, for the mixed part of this bag. Unfiltered and boiled coffees increases the LDL or bad cholesterol found in our blood. This is especially evident in French presses and Turkish coffee makers that do not filter the coffee first. To decrease the LDL increasing properties, opt out of non-filtered options and get a drip filter coffee maker instead. It may not be quite as good (so true), but you won't be increasing your cholesterol with each cup.

Energy

Pros

Ready? Caffeine makes you more awake. Bam. Mind blown.

Not quite. Caffeine keeping you awake may not be such a mind blowing idea, but it sure can be a pro in a pinch. There are many people out in our world that rely on that morning cup of jo for their eyes to open and their foggy brains to clear.

Cons

The only bad thing about this increased energy is when it gets in the way of when we need to sleep. Coffee can increase your risk of insomnia since the brain is wired and simply cannot turn off. Everyone reacts differently to caffeine, but it is best to not drink coffee within 6-hours of hitting the hay. Even if you have an easy time falling asleep, your sleep will not be as deep or rejuvenate you quite as well with caffeine in your system.

As our bodies become more accustomed to the effects of caffeine, we will also begin to need more to feel the effects. This can be a not-so-great addiction that will only increase over time and decrease the proper sleep we need to be getting.

Pesticides

Because of all the places coffee comes from, it is one of the most pesticide laden foods we can get. Pesticides in coffee are absorbed into our bodies when we drink it. And, they are not easily gotten rid of. To reduce your pesticide intake (which can lead to multiple diseases including different forms of cancer), opt for the organic option. The coffee industry is pretty strict on what makes coffee organic. This means that you can feel at ease knowing your organic coffee does not contain harmful chemicals.

Here is my favorite organic coffee brand :)

The Pros and Cons of the iPhone 6 and 6 Plus

Apple just had their keynote and release of the iPhone 6, iPhone 6 Plus, and the Apple Watch. Although the Apple Watch will not be available until early 2015, the newest iPhones will be available for pre-order this Friday. The keynote gave us some things we were expecting (hello Health app) and some things we could only hope for. Sure, the Apple Watch will be a game changer and I will be ordering mine far in advance, but what about the newest iPhones to be on the market? Well, they are pretty game changing as well.

Pros

iOS 8. New messaging systems, new ways to use apps, new desktop class chip, better phone usage, better Face Time, and seamless work integration between your iPhone, Mac, and iPad. Finally!

Portrait option that allows you to turn your iPhone sideways and get the portrait mode just like your iPad.

The new Health app. Gone are the days of needing multiple devices for health. Your iPhone 6 will allow you to keep track of calories burned, steps taken, and calories eaten. This app will be a one stop health station.

The gyroscope camera that will allow you to record video smoother, while in motion.

The camera. You can now [easily] do time-lapse, slo-mo, and shoot in 1080p. The camera also allows for exposure control before you even snap a shot. There is also that thing about Focus Pixels for prettier pictures.

Bigger than bigger. Apple's new slogan encompases the way they feel. Sure, the screen and phone is larger with 4.7 inch and 5.5 inch screen options; but they also made bigger better. the iPhone 6 will be thinner than the 5 and have an even prettier retina screen!

Self healing scratch resistance with sapphire glass. Need I say more?

Apple Pay. Use your iPhone to pay at the counter with any credit card you prefer. No need to take out your ID and credit cards out- or even you wallet! And, if you lose your iPhone, all your data is locked.

Continuous display. It is bigger and prettier and better!

The inside. There are new sensors and barometers that make tracking easier. Extra handy for the healthy bit. More memory and a faster processor make things better as well.

The battery. Yes, the batter life is better with 24-hours of continuous talk.

Finger print ID. The fingerprint can be used for more than unlocking you iPhone. Now, use it to confirm purchases as well.

Cons

Yes, there are some.

The shape. Since when did we decide to go back to the 90's curved edges look? What is that about?

The camera. Yes, it is in the pro's department, but the layout makes it a con. The camera lens comes out from the back of the camera, meaning that anytime you lay it down without a case it will be completely resting on the lens. Fail.

The lines on the back that make no sense and are ugly. I said it, they are ugly.

That gyroscope bit that we are all excited about, yea, that is only available in the giant iPhone option.

The calendar app. I will still use Readdle's.

The price, because I will still totally pay it and be super excited to. The big guy starts at $299 and the little one at $199 for 16 GB. Ha! That much memory is laughable, laughable I say.

TBT: The Pros and Cons of Eating Eggs

There has been a long standing debate in our house about whether or not eggs are healthy. Seems like our house if very similar to the rest of the health community. Some say eggs are terrible for you because of the high cholesterol count, others say that the omega fats and protein are pro's that far out-weight the cons. Like so many foods out there, there are pro's and con's to eggs as well.

Pro's of Eating Eggs

Let's start with what most people are concerned about when it comes to health: weight. In a controlled study, those who ate three eggs per day while on a diet lost more weight than those who did not. Eggs have 5-grams of fat (1.6-grams saturated and 2-grams monounsaturated, 6-grams protein, less than 1-gram of carbs, 10% of the daily value of B12, and 11% vitamin D.  

The part where eggs get there bad wrap is at the cholesterol in egg yolks. The American Heart Association recommends eating 300 mg or less of cholesterol per day; eggs have 186-mg cholesterol. In the past cholesterol has been considered the lead contributor to heart disease. Now, new studies are showing that cholesterol is not as bad as we once thought. Turns out, LDL's are a whole lot worse. There are both good and bad forms of cholesterol depending on the carrier. Carriers of the "good" cholesterol are High Density Lipoproteins (HDL), the "bad" ones are the Low Density Lipoproteins (LDL). Cholesterol and saturated fats are two of the main components that make up and LDL. Cholesterol on it's own is not what is bad, cholesterol and saturated and trans fats are the combo that we want to steer clear from. Eggs are low in saturated fats and have no trans fats.

This is great news for those that love eggs but hate heart disease. You can eat them! Eggs have not been shown to increase risk of heart disease in people who have healthy levels of cholesterol.

Con's of Eggs

If you already have high cholesterol, that is the biggest con of the egg. Different people have different levels of cholesterol. Like fat, there is no singular amount of cholesterol in any person. As we already know, cholesterol is not the baddy, LDL's are. People who have high blood cholesterol levels tend to also have high LDL levels. This means that people with higher levels of cholesterol should keep their cholesterol intake down. Therefore, nixing that whole eating tons of egg yolks bit. By loosing the egg yolk you will loose about 2.6-grams protein, 60 calories, all of the vitamins and nutrients, all of the cholesterol, and almost all of the fat.

Then comes the environmental impact of eggs. Eggs are not as bad as the meat industry, but it is not great either. Ethically, caging chickens in cramped and dirty environments for their eggs is just as bad as any other part of the meat industry- it is awful. But, free range chickens have greater access to pollutants, meaining the free rage eggs have higher pollutants as well. This Pandora's box of ethics vs. health is something that most people do not want to get into... Including me. 

In the end, whether you eat eggs or not depends on your person preference and current health. Those who have diabetes and high cholesterol are advised to steer clear of anything more than three eggs a week, including what is in their food already. Those that do not have any health factors to be altered by eating eggs can find them beneficial to a healthy diet. Eggs are a simple way to get quite a large amount of protein and Omega-3 and 6 fatty acids with very few calories, tans fat (none, actually) and saturated fats tagging along.

Here are a few more articles if you are interested in doing some extra egg research.  

Mind Body Green 

Eggs: Healthy or Not? Huffington Post 

Pollutants in Free Range Eggs 

Myth about eggs 

This article was originally posted on October 16, 2013 :)

Shoes for Running with Flat Feet

Yesterday we talked all about flat footed runners and ways to help reduce pain along with reasons those feet can hurt so dang much. If you have flat feet and have dealt with the dreaded but common plantar facialis, you know the reason proper running shoes and insoles are so important. Heck, even if you have never dealt with foot pain and are convinced the ground is made of cotton candy and unicorn kisses, proper running shoes are still important.

Runners with flat feet often run the risk of pronation and injury. This is due to the fact that the arch is not able to absorb shock as well as those with well formed arches. The constant pressure on the foot can lead to injuries from the sole of the foot to the ankles, knees, hips, and back. To avoid this pain, it is important that runners have proper arch support.

Running shoes give arch support in two ways- the first is through the sole of the shoe. Soles of shoes made for people with low arches have to be made of a more durable material, this is usual seen by the sole being a different color foam where the arch is. The second way you get support is through a good insole. Most shoes made for people with flat feet have much stronger insoles. Both these reasons cause many an arch-supported shoe to run a bit pricier than their counterparts.

Chances are, if your feet are flat, you break your fair share of insoles. My best recommendation is to get a pair or two of insoles made for people with flat feet and always have them on hand.

Saucony Guide 7 Running Shoe

The Suacany Guide 7 is great for guys and girls. These shoes have a lot of arch support and extra ankle support to aid against pronation. They also have a 8mm offset which is great for any tip-toe runners out there since it will help you run on the mid-sole of the foot. If you are a heel runner, these may not be for you since they will only encourage that pesky habit.

Brooks Adrenaline GTS 14 Running Shoe

These are pretty lightweight for the amount of support they give coming in at an impressive 9.4 ounces. The Brooks Adrenaline is also highly recommended for those with plantar facialis since they give some massive arch support but are still quite flexible in the mid-sole. Sure, they are pricy, but these are the kind of shoes that will not let you down.

Nike Lunarglide +5 Running Shoe

I love these shoes. If I was not in a love affair with my Suacany Kinvara's, these would be my shoe of choice. These are great for arch support, pretty, and wonderful for those who try to run on their tip-toes. Yes, the offset is rather higher at 10 mm, but boy are they comfy. The Lunarglides are also long-lasting shoes with insoles that will not have to be replaced quite as often as some others.

Mizuno Women's Wave Prophecy 2 Running Shoe

At 8.5 ounces, these are some of the lightest support running shoes I have ever seen. Although they have a rather high offset of 12 mm, they encourage a mid-sole strike and reduce the jarring feeling many flat footed folk associate with running. These were also made to increase bounce and actually give energy back every time your foot hits the ground.

Mizuno is known for having rather small toe boxes, though. If you have long toes or require a bit more room in the toe area, you may want to order a half size up. 

New Balance 860v3 Running Shoe

New Balance uses NuFoam in these which make them lighter and more durable- something every person with a low arch needs! The New Balance 860v3 are also a bit slimmer, perfect for those with narrow feet and low arches.

Saucony Kinvara 4 Running Shoes

Have I mentioned how much I love these shoes? All the other shoes on this list have had rather high offsets which is great those who tend to run on the ball of their feet. For strikes that are more mid-sole or heel located, these shoes are a dream. The arch has great support and the offset is much closer to a barefoot feeling than any other listed here since it is a mere 4 mm. Although these shoes are not sold as a "stability" shoe, they are a dream for those with a mild flat foot who enjoy a mid-sole strike.