Join The Georgetown Dish's Living Lite columnist, Katherine Tallmadge, on Tuesday, March 24, as she reveals her ...
"Top Ten (Surprising) Foods for 2015"
The Women's National Democratic Club
1526 New Hampshire Ave, N.W. 20036
Tuesday, March 24, 2015
11:30 am - Bar opens; 12:15 - Lunch; 1-2 pm - Presentation and Q&A
copies of "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" will be on sale
You've heard about coffee's benefits. But have you heard them all? What about its fat-burning potential? Earl Williams, owner of Georgetown's Definitions Personal Trainers' Gym, interviews Georgetown Dish Living Lite Columnist, Katherine Tallmadge (me), about coffee, the scientific facts about its health and fitness benefits, and 9 tips for how you can make coffee work for you.
Earl: I developed Metabolic Resistance Training (MRT) to help clients optimize fat burn and I'm always looking for other ways to complement this. What are the benefits of drinking coffee for those who exercise with the goal of fat loss?
Katherine: The caffeine in coffee enhances physical performance. "Caffeine may act directly on muscle to enhance its capacity to exercise," according to "Essentials of Exercise Physiology," by William D. McArdle and Frank L. Katch. It facilitates the use of fat as fuel for exercise, thus sparing the body's limited glycogen reserves, according to McArdle and Katch. "Coffee can be a positive part of a sports diet if a person chooses to drink a cup of coffee before they work out," said Nancy Clark, author of Sports Nutrition Guidebook. Coffee / caffeine also increases metabolism causing the body to burn more calories, according to a study published in the American Journal of Clinical Nutrition (1).
Earl: Coffee drinkers commonly add sugar, artificial sweeteners, milk, syrups, etc. How do these additives affect the benefits of drinking coffee?
Katherine: Most of them add calories. So, keep in mind that one syrupy, high calorie drink (some as high as 500 calories — 1⁄4 of one day’s calorie needs) can make the difference between losing and not losing weight. That said, a Latte or Cappuccino are especially good to drink, not only because of the caffeine, but also because of the protein, carbohydrate, potassium and other nutrients contained in the milk.
Earl: Is there a window of time before, during, or after the workout that coffee should be consumed?
Katherine: “People have different sensitivities and reactions to caffeine,” said Clark. But, “peak concentration is within 30 and 120 minutes after ingestion to exert an influence on the nervous, cardiovascular and muscular systems,” according to McArdle and Katch.
Earl: Any guidance on the daily amount consumed?
Katherine: That would be personalized and depend on a person’s tolerance level of coffee/caffeine. But “drinking the amount of caffeine (330 mg*) in 2.5 cups of coffee one hour before exercising significantly extends endurance in intense aerobic exercise,” according to McArdle and Katch. Which means you can exercise longer before feeling its effects, thus increasing endurance.
Earl: Caffeine in coffee helps mobilize fat in tissues and the bloodstream making the fatty acids available as fuel for exercise—thus sparing and making accessible—muscle and liver glycogen for performance. What are fatty acids?
Katherine: Fat, called triglycerides, partly comes from food and ends up in the bloodstream. When you exercise regularly (every 24 hours), fat/triglycerides are sent into the muscles where it is burned as fuel. If you do not exercise often enough, the triglycerides stay in the bloodstream causing obesity, high bad (LDL) cholesterol and high blood triglycerides – all associated with an increased risk of heart disease.
Earl: The fitness community once thought coffee was a diuretic and could not provide the hydration water could. Is this still the case?
Katherine: Coffee and tea are now considered good hydrators, according to the most recent scientific analysis and report by the National Academy of Science’s Food and Nutrition Board (2).
Earl: Under what circumstances should coffee be avoided?
Katherine: You should ask your doctor if you should avoid or limit coffee, especially if you have high blood pressure or are pregnant.
Earl: What are some of the other health benefits of drinking coffee?
Katherine: The research is promising. Some recent studies suggest that coffee may be associated with a reduced incidence of all causes of death and cardiovascular disease (3), of Type 2 Diabetes (4), Parkinson’s Disease (5), Alzheimer’s (6), Multiple Sclerosis (7) and perhaps other health conditions.
Earl: Any other thoughts about coffee?
Katherine: It is important that the exerciser test the effect of different levels of coffee/caffeine on their performance several times to determine the ideal amount and achieve the best level of performance before any major competition or long term bout of exercise.
(1) Normal caffeine consumption: influence on the thermogenesis and daily energy expenditure in lean and postboxes human volunteers. AG Dulloo, CA Geissler, T Horton, A Collins and DS Miller. American Journal of Clinical Nutrition, 1989:49:44-50;
(2) Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Institute of Medicine. Washington, D.C.: National Academy Press, 2004. Accessed on March 28, 2009.
(3) The Relationship of Coffee Consumption with Mortality. Lopez-Garcia E, van Dam RM, Li TY, Rodriguez-Artalejo F, Hu FB. Ann Intern Med. 2008;148:904-914. Summary for patients.
(4) “Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women,” Shilpa N. Bhupathiraju, An Pan, JoAnn E. Manson, Walter C. Willett, Rob M. van Dam, Frank B. Hu, Diabetologia, online April 24, 2014, DOI 10.1007/s00125-014-3235-7
(5) Association of Coffee and Caffeine Intake With the Risk of Parkinson Disease. G. Webster Ross, MD; Robert D. Abbott, PhD; Helen Petrovitch, MD; David M. Morens, MD; Andrew Grandinetti, PhD; Ko-Hui Tung, MS; Caroline M. Tanner, MD, PhD; Kamal H. Masaki, MD; Patricia L. Blanchette, MD, MPH; J. David Curb, MD, MPH; Jordan S. Popper, MD; Lon R. White, MD, MPH JAMA. 2000;283(20):2674-2679. doi:10.1001/jama.283.20.2674.
(6) Caffeine as a protective factor in dementia and Alzheimer's disease. Eskelinen MH, Kivipelto M., J Alzheimers Dis. 2010;20 Suppl 1:S167-74. doi: 10.3233/JAD-2010-1404.
(7) Coffee intake linked to reduced risk of MS (Study presented at the American Academy of Neurology's Annual Meeting)
The GOOD news: According to the author of a study published in the Journal of Clinical Psychology, "You are ten times more likely to change by making a New Year's resolution." The study showed that 50 percent of people who seized the New Year as an opportunity for change met their goals.
The BAD news: It's not that simple. There are some basic steps you need to follow to turn a wish for change into reality. Here's what the study shows will work:
7 Steps to Making Your New Year's Resolution Stick
1. Set Your Positive Long Term Goal. Have an exciting vision of yourself having achieved your goal. See yourself – how you look and feel - crossing a goal line, as professional athletes do; envision how great you’ll look in those upcoming wedding photos; see your doctor congratulating you for your success
2. Develop a Specific Action Plan for the Year. “In one year I will achieve a 50-pound weight loss.” Develop a sense of urgency about your goal by pondering the negative consequences of not making your goal, “How would it feel to be the same weight next year?”
3. Break up your Goal into Bite-Size Pieces. It’s more gratifying to achieve your goals every day or every week. For instance, instead of thinking about your year's goal, say, “I will lose 1 pound per week,” or “daily I will eat fruit and/or veggie snacks.” Again, remind yourself of the consequences of your actions, "Should I stay in bed another 1/2 hour or get up to exercise? Do I want to feel good today or crummy today?"
4. Reward yourself for your Successes. The latest research finds financial rewards can be very successful. But daily pats on the back are important, too.
5. Don't Make a Backup Plan, as you are less likely to work toward your main goal and may more readily accept failure
6. Develop Genuine Confidence. It’s a potent predictor of who succeeds.
7. Expect Occasional Slips. Studies of successful weight losers show they experience similar stressors and slips as relapsers, they just react differently to them: They pick themselves up, dust themselves off and start all over again.
The battle of the bulge is won at the margins. Sweeping dietary overhauls are impractical and don’t work over time. Shrewd, small, concrete, positive changes which can be easily incorporated into your daily routine lead to success