Derval O'Rourke: Measuring up the good and bad of our morning coffee

Derval O’Rourke. Photo: Joleen Cronin.

I’m sure I am not alone in starting my day with a delicious cup of coffee. 

No matter where in the world I’ve been, starting the day with a strong cup of coffee is the norm. 

Being Irish, I do feel a loyalty to tea, specifically Barry’s Tea, but I will admit coffee is definitely a big part of my day. 

This week, I will be chatting about caffeine and what you should be aware of. 

I will also be sharing with you a recipe for a mixed bean and butternut curry, a perfect recipe to make in bulk and great for a weeknight!

For many of us, coffee helps wake us up in the morning and give us a little push for the day. 

Caffeine is a central nervous system stimulant. It is recommended that adults drink no more than 400mg of caffeine in a given day. 

This excludes people on certain medications, pregnant women, people who have heart conditions etc. 

The average cup of coffee is 8oz and can have anywhere from 80-100 mg of caffeine in it.

To put this in context, a can of Coke has 34mg and some speciality drinks from shops, such as Costa and Starbucks, can have more than 150mg in a single cup. 

I see lots of teenagers drinking energy drinks and it’s definitely something to consider being careful with.

A study in the British Medical Journal found that, globally, 67% of children consumed energy drinks in the previous year and frequent consumption of these drinks could lead to low psychological, physical, and educational wellbeing. 

A can of Monster energy drink has 160mg of caffeine and 14 teaspoons of sugar. Can you imagine scoping 14 teaspoons of sugar into a glass and thinking that was a good idea? 

Safefood Ireland advises that energy drinks are not suitable for children under 16 or as rehydration after sport/exercise.

If you are a coffee drinker, you will be pleased to know that there has been research to show some positives that come with drinking coffee.

According to dietitian Orla Walsh, 3-4 cups of coffee a day was linked with a 19% lower risk of dying from heart disease and an 18% lower risk of cancer.

If you are drinking coffee daily a few points to be mindful of are:

• Alertness: When you ingest caffeine, anywhere between five and 30 minutes after, you will typically feel a sense of
  alertness. This is what many of us are
  looking for when we drink coffee. However, over time you can develop a slight tolerance, meaning you won’t necessarily feel the
  effects of this as much as you would have previously. This could lead to you ingesting more caffeine over the course of the day.
  
• Headaches: Headaches can be caused by caffeine withdrawal. When your brain has become used to a certain amount of caffeine in your system, not having this can cause headaches to occur.
  
• Dehydration: Coffee is a diuretic, this means it can make you urinate more,
  helping the body clear out extra salt and water. This can result in dehydration if you are not drinking enough water throughout the day.
  
• Anxiety: While caffeine cannot cause anxiety itself, it can cause similar symptoms of anxiety and can cause people who already have anxiety to have an increased risk of an anxiety or panic attack if they
  consume high levels of caffeine.
  

Caffeine is in a lot of drinks, and even in some medications so it’s a good idea to keep an eye on your consumption. Make sure you are drinking water throughout the day and getting enough sleep at night. Caffeine usually takes about five hours to be half gone from your system so enjoy it in the first half of the day to avoid sleep issues.

Fitness Tip: Try getting some fresh air in the morning to help wake up for the day. Fresh air can be a great way to clear the fog from sleep and set you up for a positive day.

Wellness Tip: Keep an eye on your caffeine intake and make sure you are staying under the 400 mg limit.

Mixed Bean and Butternut Curry

recipe by:Derval O'Rourke

A perfect recipe to make in bulk and great for a weeknight

Servings

3

Preparation Time

 5 mins

Cooking Time

 40 mins

Total Time

 45 mins

Course

 Main

Ingredients

• 1 tbsp coconut oil

• 1 onion, finely chopped

• ½ tsp ground ginger or 1 tsp grated fresh ginger

• 1 garlic clove, crushed

• 1 tbsp Thai red curry paste

• 400ml tin of coconut milk

• ½ butternut squash peeled, deseeded and cubed

• 1 courgette cut into 1 inch chunks

• 125g brown rice

• 3 cardamom pods

• 2 bay leaves

• 1 cinnamon stick

• 1 tin of mixed beans, drained and rinsed

• a handful of flaked almonds

• juice of ½ lime

• a handful of coriander leaves, chopped

Method

1. Preheat the oven to 150°C/gas 2.

2. Melt the coconut oil in a large pan over a medium heat.

3. Add the onion and ginger and cook for about 10 minutes, until softened.

4. Add the garlic and curry paste and cook for 1–2 minutes, stirring all the time.

5. Pour in the coconut milk and bring to the boil.

6. Add the butternut and courgette and simmer, uncovered, for about 15 minutes.

7. Cook for about 12 minutes, stirring occasionally.

8. Add the tin of beans to the pan.

9. Make sure the squash is soft before serving.

10. Meanwhile, cook the rice according to the instructions on the package, adding the cardamom pods, bay leaves and cinnamon stick to the cooking water.

11. Spread the almonds on a baking tin and bake for about 10 minutes or until toasted, turning halfway through.

12. Before serving, add the lime juice and coriander to the curry and stir well.

13. Spoon the cooked rice into warmed serving bowls, making a well in the centre.

14. Ladle the curry on top of the rice, garnish with the toasted almonds and serve.