Why Your Coffee Addiction is Your Healthiest Habit (Or, How to Drink Caffeine Like a Scientist)

Courtney Shipshock October 1, 2017

We love coffee, so we decided to offer you a little wisdom about this surprisingly healthful beverage. Coffee actually boasts a longer and more diverse list of health benefits than most superfoods, which is great news for the 54% of Americans adults who consume at least one cup a day. Below you will find a rundown of the not-so-obvious ways that coffee is good — one might even say great — for your health.

Below that are some additional tips for the best way to imbibe your caffeine, no matter your preferred source beverage (we didn’t forget you, tea and soda drinkers of the world!). It turns out that a bunch of the ways we normally consume caffeine (e.g. first thing in the morning) are actually the scientifically worst ways to do so, minimizing its effectiveness and increasing the likelihood that you’ll become a bona fide caffeine addict.

We’re the discount specialists here, so it’s important to us that you are getting the biggest bang for your caffeine buck.

I. Coffee is the Workplace Super-Beverage

All the Antioxidants.

“Nothing else comes close” to providing as many antioxidants in the American diet. In terms of antioxidants per serving, coffee “easily outranks” other popular sources like tea, chocolate, and cranberries. Coffee beans are particularly rich in disease-combatting quinines, which actually become more potent after roasting — dark roast fans rejoice!

Technically: Dates trump coffee for antioxidants per serving, but we thought it’d be easier to write a piece about why that drink you love is really awesome, rather than try to convince you to start eating dates on the daily.

Stress-Free Scent.

The simple aroma of coffee is shown to reduce stress stemming from sleep deprivation. An international group of scientists linked exposure to the scent off coffee with the boosted expression of genes and brain proteins that protect nerve cells from stress-related damage. This is a big one considering that 84% of Americans report under sleeping at least once a week.

Best for Your Brain.

People who consume 3-5 cups of coffee a day in adulthood are observed with a 65% decreased risk of developing dementia or Alzheimer’s disease. Coffee may decrease risk of Parkinson’s disease, and now this recent study finds that 2-4 cups of coffee a day can reduce movement-related symptoms in Parkinson’s patients.

Tea drinkers: There is some scientific evidence to suggest that tea has similarly favorable effects against cognitive decline, but the results are less consistent and less pronounced.

Your Liver Loves It.

A 22-year longitudinal study found that the risk of developing alcoholic liver cirrhosis decreased by 22% with each cup of coffee subjects drank per day. 1-4 daily cups of coffee are also demonstrated — although with less pronounced results — to help prevent other types of cirrhosis and non-alcoholic fatty liver disease (NAFLD).

10% Happier.

Coffee fanatics (think 4 cups a day) are 10% less likely to be depressed than those who don’t drink coffee. This finding holds true for both caffeinated and decaffeinated coffee. Other studies suggest similar mood boosting effects for a more moderate 2-3 cups.

Take note: Sugary beverages — particularly soft drinks — have a higher risk of depression. For the best coffee-induced mood boost, we recommend drinking it unsweetened. (Your cavity-free teeth will be happier too!)

II. Don’t Drink Your Caffeine Like A Rookie

Cortisol Control.

If you’re like most of us, you probably have your first (or second or third) caffeinated beverage within an hour of waking up. This is basically the worst possible time to drink your caffeine. Our bodies run on a 24-hour hormonal cycle called the circadian clock. In the morning, our bodies to naturally release cortisol, a hormone that makes us feel alert and awake. If you typically wake up between 6am and 8am, peak cortisol production lasts until about 9am.

Don’t drink caffeine during peak cortisol production.

Cortisol not only reduces the effects of caffeine, but also spurs your body to build up a caffeine tolerance. The more often you consume caffeine during peak cortisol production, the more likely you are to become dependent on caffeine just to feel awake. So when should you drink it? Science says between 9:30am – 11am and 1:30pm – 5pm.

Slow and Steady.

Research suggests that small, frequent doses are the most effective way to consume caffeine. Caffeine peaks in the body between 30 and 60 minutes after consumption. Harvard Medical School researchers found that an hourly dose of 25-100mg with a daily maximum intake of 400mg is the optimal method for maximizing caffeine’s stimulant effects without experiencing the dreaded 3pm crash. (For reference: one cup of coffee typically contains about 100mg of caffeine.)

Learn more and test your knowledge with this Caffeine Quiz.

Leadership Life Skills: Positivity, Grace and Humility

Katie Williamson March 30, 2017

Positivity, grace, humility. It’s amazing how three simple words can carry such huge implications. Sometimes work can be… not so fun. Even working in the most amazing of environments, your workload can still be stressful, overwhelming and difficult.

In those moments, we face the reality that humanity is at the very center of human resources. So when work seems overwhelming or you encounter a tough situation, consider these three traits that will make you better: as a leader and an individual.

Grace

Grace flows both inward and outward. It’s important not only to show grace to others when they screw up, but to also give it to yourself when you need it. Accept recognition when it comes your way and forgive yourself when you make mistakes. Most importantly, give yourself credit where credit is due.

Positivity

As obvious as it might be, positivity is often one of the hardest traits to foster. Positivity manifests itself in the smallest moments, but with huge consequences. We would all rather be around people who encourage and uplift us. However, it’s often easier to feed into workplace gossip and criticism. Whenever you find an opportunity to criticize, consider the impact on your own attitude and on those around you.

Humility

C.S. Lewis once said, “Humility is not thinking less of yourself, but thinking of yourself less”. While leaders should still assert themselves and fight to be heard, they also have a responsibility to the people they lead. Remember who your decisions are affecting. Oftentimes a seemingly small decision makes a huge impact, and by thinking of others more often, you develop stronger relationships and deeper respect from those around you. Humility isn’t an easy trait, but it’s a powerful one.

Give yourself grace, cultivate a positive spirit, embrace humility. Influence the people around you with positivity, grace, and humility.

Promoting Mindfulness at Work

Katie Williamson October 6, 2016

Mindfulness, as defined by Merriam-Webster, is “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis”.

While the Eastern hemisphere has practiced mindfulness for years, the Western world is slowly coming around to the idea. Perhaps with the increase of technology and constant distraction, mindfulness is becoming more important as a practice. In fact, a recent report showed how schools have implemented mindfulness as a replacement for detention and the results have been staggering. We’re also seeing yoga and meditation rooms popping up in offices and airports all over the U.S.. What was once confined to monasteries is now flowing into our everyday lives.

Practicing mindfulness can change your perspective, your leadership, and your mind:

Mindfulness changes your perspective

A fascinating article by Psychology Today goes through the various ways that mindfulness molds the mind. From making us more empathetic and compassionate to decreasing fear and anxiety, mindfulness can truly change your point of view. Instead of fixating on the problems that surround you, mindfulness gives you the opportunity to clear your mind and think more positively. By stopping, breathing and focusing on more positive things, you can turn your whole day around.

Mindfulness makes you a better leader

To lead others well, it’s important to first take care of yourself. Maybe that’s why companies like Google, Ford, Target and Goldman Sachs have all initiated programs to promote mindfulness. As leaders sit down to empty their minds, they are able to make better decisions. Don’t just take our word for it. Mindfulness can help leaders de-stress and focus on the tasks at hand. And studies show that happier leaders, lead to happier employees. Want to engage your employees? Try mindfulness on for size.

Mindfulness is great for the mind

It’s no surprise that mindfulness also impacts our mind. Inside the brain is a region known as the hippocampus which is composed of grey matter that is essential for our functions of memory, learning, emotions, and motor skills. This grey matter is largely affected by our age, drug use, and even poverty. While all of these “stress factors” are known to reduce the amount of grey matter, practicing mindfulness has been proven to have the opposite effect. In a Harvard study, participants who engaged in an average of 27 minutes a day in meditation, showed an increase in grey matter in just eight weeks. Who knew getting smarter was so easy?

Want to implement more mindfulness practices into your office? Here are five tips for where to start.

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The Illusion of Busyness

Katie Williamson July 6, 2016

“I’m so swamped”
“Just trying to keep my head above water”

You may have uttered one of these phrases at some point this month, week or even just a few hours ago. But is it busyness that has us feeling overwhelmed or, like a mirage in the desert, is it merely an illusion?

Technology has advanced at such a rapid pace I wonder if we are really as busy as think or if we simply have an unhealthy relationship with time. In fact, I think deep down some of us like saying these phrases as if they somehow make us feel important or purposeful. Multi-tasking is no longer a skill that only the most successful possess, but something that inundates the ins and outs of our everyday lives. But while we may get things done when we multitask, we often neglect to do things well. We find ourselves running around from one task to another all for the sake of feeling “busy”, but never really accomplishing anything. Priorities are out of line and our work begins to suffer.

So how do we dispel the illusion of busyness in our lives? Is it even possible?

First of all, breathe. I think many of us grab our coffee and sit in front of our inbox dreading the day to come. When we let the weight of our tasks overwhelm us, it’s easy to lose sight of the big picture. Take a breath in the morning and spend time planning out your day. Prioritize tasks based on their importance and deadline. With a clear vision in front of us, the work will seem less monumental and more manageable.

Secondly, do something that you’re passionate about. We spend a lot of time just going through the motions of our days without focusing on the things that truly make us happy. If you’re truly passionate about your work (and I hope that you are!), spend time developing a new skill, read an educational book, or attend a seminar. These activities will renew your passion and keep you moving forward. If your passion lies outside your nine-to-five, jump into a cooking class, take photography lessons, or just spend time with your friends and family. Prioritizing our passions can refresh us and more importantly, give us purpose beyond our full agenda.

Remove the word “busy” from your vocabulary and start prioritizing. At the end of the day, you may not respond to every email in your inbox, but that doesn’t mean you weren’t productive.

Workplace Peer Pressure: Engaging Employees

Katie Williamson April 8, 2016

In his book, “Building a Magnetic Culture”, Kevin Sheridan, Chief Engagement Officer at Human Capital Management, discusses the different levels of engagement we find in the workplace and their effect on each other. Peer pressure is alive and well in our 21st century offices. Which means the engagement levels our employees experience can spread like a virus.

We’ll dive into the ways we can spread positive engagement.
First let’s discuss, as Sheridan details, the different types of employees we encounter:

Employee Types

Actively Disengaged Employees

are the “Negative Nancy”s of the workplace. They can be found constantly complaining, focusing on problems and openly expressing their discontent and negative outlook on their position.

Ambivalent Employees

are arguably the most dangerous type of employee because they’re often the hardest to spot. They are fulfilling their basic job responsibilities, but not much more. In fact, they rarely offer to lead projects or volunteer for extra opportunities. These nine-to-fivers just want their paycheck, with bags packed and feet out the door by five o’clock sharp.

Actively Engaged Employees

are the ideal type of employee. As engaged employees, they consistently go above and beyond their job description. They promote the mission and vision of the company’s brand, contribute new ideas, and are optimistic about their future in the company.

Making a Change

Because the majority of employees fall within the Ambivalent category, it’s crucial that they move towards becoming Actively Engaged versus Actively Disengaged.

In a previous article we discussed the importance of workplace friendships on both personal health and organizational success. This is evidence that peer pressure can be essential in driving the increase of employee engagement. One tactic managers can implement is putting these Ambivalent Employees in close proximity to Actively Engaged Employees through group projects and assignments. Because these Engaged employees thrive in environments where they can step up to the plate and lead others, it’s a great way not only to involve the Ambivalent, but also encourage and affirm those employees who are already engaging in positive ways.

Most of the time, however, we don’t associate peer pressure as being a positive force. Just like a high school bully, Actively Disengaged Employees can negatively affect every person in their surroundings. Their negativity can be a virus to the workplace. It’s important not to shy away from addressing this negativity as quickly as possible to not infect others. Because these employees are primarily motivated by their paycheck, it is not likely they will leave on their own initiative. For that reason, it’s crucial that managers speak with any actively disengaged employees.

Address the Whys

When speaking with these employees, it’s also important to assess why they may be feeling apathetic in their work. Many times there could be an opportunity for a constructive conversation. In fact, this conversation could even transform them into some of the mostly highly engaged employees in the organization. However, it is likely that the position or the company may not be a great fit for this particular person and, in that case, discuss transitioning them out of the company.

Taking a page out of Sheridan’s book, “Creating a workplace environment where Engagement thrives and Disengagement dies should always be a management priority.”

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