Get Unstuck from Daily Coffee Grind Save Money and Gain More Energy

*Disclaimer: these are not nutritional recommendations, just the experiences of how the author stopped drinking coffee and found more energy. Find a holistic nutritionist or consult your physician if you have any concerns about your diet.*

Do you claim that you need your daily coffee before you are awake and the world feels just right? We often think we need coffee to start the day. Changing your daily habit is a matter of making a different choice.

This year I finally got unstuck from using coffee as a short-term energy source. It wasn’t until 2000 that I joined the daily coffee grind. I was working downtown and there was a Tim Horton’s just a block away. My colleagues would go on daily, sometimes multiple times per day Timmy runs. Always asking me if I wanted to join them or what I wanted them to return with for me. One day I said, yes.

It was rare for me to drink a straight black coffee, I always needed to add a little sweetness – so I I usually chose a mocha. Somehow I discovered iced cappuccinos and when Starbucks introduced frapuccinos I was hooked on cold creamy coffees; most of the time I would ask to for it without whipping cream.

Wherever I lived there was always a Tim Horton’s or Starbucks on the way to work – it was either a mocha or an ice cappuccino/frapuccino. These took a hit on my wallet and health at $2.49 to $4.98 a piece, nearly 370 kcals, approximately 95mg caffeine and 15g of fat each. Each day I would go like a zombie, without really putting much thought into it because it was easy. With the bagel, the total bill was over $4.25 and nearly 600kcals, yet by 10:30 AM my energy waned.

Because I have a mostly active job and I am physically active in addition to my workday, my weight has stayed fairly consistent. Though, you can see for someone who is sedentary, the pounds could quickly add up.

During university I did eat a proper breakfast – so when I did I stop? Not really sure, I don’t recall. What were my reasons for not wanting to change? Part of it was figuring out how to sustain energy from 6 AM to 12 pm with clients from 8 am – 12 pm and the commute from 7 am – 8 am, a schedule I have had for nearly 6 years.

What are the reasons to change? Plenty, my stomach did not appreciate the jolt of cream, caffeine and sugar in the am, but I couldn’t/wouldn’t change. I am a health professional and this is my confession; this habit was not setting a good example, nor was it healthy for me – time to get unstuck.

Whole foods are nutrient dense and give you more sustained energy. There has been a lot controversy about what to eat for breakfast – is it whole grain cereals, eggs, toast and almond butter? What combination of foods – protein, fats and carbohydrates is going to give ME what I need for to start my day and save me money? When fueling for the day think of quality, quantity and timing. Choosing higher quality, nutrient dense foods means we usually need less quantity.

I had heard about coconut oil which has medium chained triclycerides (MCTs) from successful bodybuilder, colleague and Personal Trainer Martin Bolduc of Express Weight MCTs are actually good, healthy fats that when consumed are quickly converted to energy. Fats give you about 9 calories of energy per gramwhere protein and carbohydrates are 4 calories. A combination of these give you sustained energy.

Growing up I was never a big fan of coconuts, but after reading another article on higher fat diets for endurance athletes that mentioned coconuts, I decided to take the plunge. Coconut oil is solid at room temperature and melts at 24C/75F. You can easily incorporate it into your cooking, but for now I take a tablespoon and just gulp it down ($0.69 CDN/14g, 126 kcal), 14 grams of healthy fat without the sugar and caffeine rush. By combining it with a flax seed bagel (360 kcal, 56 g CHO, 8g F, 13 g P) in the am, bought in bulk I now have a breakfast that leaves me with energy when I hit lunch-time while leaving $800 per year in the bank. By cutting the take away coffees I am reducing waste and I now have calmer nerves which helps me sleep better.

MCTs are a short term solution while I explore their benefits and uses further, kick the coffee habit and find alternative breakfast solutions. I am not stuck on coconut oil.

With a little planning, you can get unstuck from the daily coffee grind. How much coffee do you drink? How are you going to REPLACE coffee with nutrient dense foods? Remember to find foods that work for you, consult a nutritionist for specific advice and learn to eat using your intuition, paying attention to what and how much your body really needs.


Nutrition Content of Starbucks Drinks

Nutrition Content of Tim Horton’s Drinks

Health Benefits of Coconut Oil

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Nutrition Strategies Key for Peak Performance

Nutrition is often a forgotten part of achieving your peak performance in both athletics and business. As an entrepreneur, I am getting back to what I learned while competing in biathlon — that it’s not just about nutrition for endurance sports, but also about experimenting with different parts of my training to have my best race and be my most productive.

I clearly remember a cross-country skiing race in 100 Mile House. The night before, I hydrated extremely well, had a very good, complex breakfast four hours before the race, and then ate a banana thirty minutes before my start. This led to what I believe is one of my best cross-country skiing races.
Achieving your peak in business and athletics is about the preparation as well as the final performance. During my training for the Grouse Mountain Run, I am experimenting with different nutrition strategies. I am also exploring a more minimalist diet that gets back to live, raw, non-processed foods.
Nutritional Strategy for Seasonal Best Grouse Grind – 41:46 min:
  • Drink 2 Liters of water the night before.
  • Night Snack before 9 PM – whole wheat bagel with a tablespoon of almond butter, handful of blueberries and a nectarine.
  • 6 AM – whole wheat bagel with tablespoon of almond butter, 1 golden kiwi, 1 cup of blueberries, 1.5 liters of water.
  • I brought an apple for on the way, but forgot to eat it. I used it for recovery instead.
*This is not a prescription of what to eat. This is only what I tried and what I know works for my body. Do what works for you. *
The fruits are full of electrolytes and are simpler to digest than cereals and grains. This idea came from Tim VanOrden’s Running Raw experiment where he has a breakfast full of fruits. With more planning, I am going to try this next time.
How do I feel? I used to include a coffee before the Grind. Today proved that I don’t need the extra boost from the caffeine. My body felt calm, focused and energized. Next week I am going add more fruit to see what happens. Remember: all of these were consumed at least 1 hour beforehand.
As an entrepreneur I am always looking for ways to improve my productivity, and nutrition is a key component. Perhaps I can eliminate or reduce my dependence on nutritionally void coffees by just adding the right types of fruits and grains in the morning. This will save me money at the coffee shops too!
Nutrition and Raw Food Websites:
The Raw Food Project – provides different raw food recipes proving that raw food doesn’t have to be boring carrot sticks.
Nutrition List of Common Fruit – gives top links for protein, nuts and grains, etc.
Raw Running Experiment – Tim’s experiment on running with using a raw food diet.
Cultivate Your Health – Holistic Nutritionist who can provide more detailed and individualized nutrition coaching.
Remember that nutrition is only one component of peak performance. Today I also had an interval training plan with a goal that wasn’t time based. I focused on the process and let time take care itself. It was nice to end up at the top with a new seasonal best of 41:46 min.
What is your pre-hike or trail running nutrition strategy?