First thing’s first: you all seriously blow me away! Thank you for the amazing responses to yesterday’s post. Coincidentally, Gena and JL mentioned a new study from Appetite that reported veganism “could actually serve as a protective factor against developing disordered eating.” Pretty amazing, huh?
Onto the day! It is a sunny and gorgeous 80 degrees and I’ve been stuck inside attending classes and studying. Despite this, the bright sun and the cheerful birds bring me so much hope. The semester ends in less than seven weeks!
Workout
Today, I decided to switch things up a bit and do strength before cardio. I completed a biceps/shoulders/back workout before going through two rounds of the Tone It Up Lean Body Pyramid on the spin bike. The upper body circuit looked like this:
Like my Wizard of Oz reference? 
On a more serious note, this circuit really did make me think, “Oh my!” If you use a set of challenging dumbbells, you will be thinking the same thing…or maybe a few curse words. Or both. Whatever floats your boat!
After the above workout, I mosied on over to class while listening to the birds. I love the chickadees’ song – it makes me think of fresh, sunny Summer mornings – and that just makes my heart happy! The rest of the morning was spent in class (eating chocolate protein pudding oats and fruit of course) and studying. During my second class, I broke into my lunch!
Lunch
This lunch was fabulous! I munched on a big Tupperware salad with the usual veggie suspects, avocado and Trader Joe’s Peanut Vinaigrette. A Tone It Up black bean pattie topped with an organic ketchup heart (of course!) was also enjoyed. This meal fueled everything but my brain, which I am convinced is permanently fried from studying. Sigh.
Dinner
After a couple hours of more studying, I met Kristen for dinner at the dining commons. Tonight’s meal featured one of my favorite new dishes served in my school’s cafeteria: sesame-pecan patties!
The patties were topped with a soy sauce-based glaze.While I had high hopes, it failed to deliver. The patties are so delicious on their own – I wish they would have let them be! I ate about half, alongside roasted Brussels sprouts and agave and cumin-glazed carrots.
These were divine! I went back for thirds and now have a fiber belly. It happens.
Coffee: The Angel or the Devil?
Raise your hand if you have read about fifteen different studies on coffee, all of which contain conflicting evidence on whether the good ol’ fashioned cup o’ Joe is good for your health or will kill you tomorrow? <*Raises hand*> Well, a new study published in the American Journal of Clinical Nutrition just might have our final answer.
According to the European Prospective Investigation in Cancer and Nutrition study, coffee does not increase the risk of heart disease and may actually reduce our risk for diabetes by up to 30%. Study participants who drank 4 cups of coffee per day were 23 – 30% less likely to develop diabetes than those who drank less than one cup of coffee per day, according to the study. Pretty interesting stuff, huh?
My Two Cents
I love coffee and drink a medium-sized cup (16 oz.) every morning with my breakfast. It is a ritual I genuinely look forward to every day.
Proof:
I love the taste of coffee, I love the smell of coffee – I even love the odor it leaves on people’s breath. Yes, I know that is weird and creepy but it’s true. I love the taste of coffee (preferably strong) so much that I drink it stark black. Mmm mmm good.
While I don’t drink coffee for its nutritive properties, there is a perk: the presence of cancer-fighting antioxidants and phenolic acids, which help prevent heart disease, stroke and cancer. The thing is, in order to reap the ultimate benefits, we often have to drink a lot of coffee, like the four cups mentioned above. This is where the caffeine comes into play. Many people are sensitive to caffeine’s tendency to induce headaches, nausea and fatigue. Also, key to note, caffeine does not cause osteoporosis unless it is consumed in very high amounts. If you are eating a diet adequate in calcium and consuming less than or equal two three cups a day, studies show no significant decline in calcium levels, particularly in young women.
In the end, we should all listen to our bodies. The thing about caffeine (and coffee in particular) is that we are all different. We all tolerate caffeine differently. Personally, I am not highly affected by caffeine. In fact, I could drink a cup or two of coffee before bed if I so chose and get to sleep just fine. And because my dietary choices are about 80% nutrient dense on most days, I see no problem treating myself to a piping hot cup of deliciousness every morning.
Stay lovely,
Heather
Question of the Day: Are you a coffee drinker? Do you enjoy the taste or the “caffeine buzz?”
I like coffee with sugar and milk, but not enough that I want to drink it every day or even every week. I’m definitely more of a tea drinker!
Very cool! What’s your tea of choice?
Mmmm I love coffee! but I can’t handle the caffeine and even the decaf stuff kind of gives me a headache
Working at a coffee shop doesn’t really help me stay away from the stuff, especially because I can drink it for free! So whenever I leave work I usually have a terrible headache. but I certainly enjoyed my iced coffee! ALSO we have french toast coffee right now and I think you may like it. SO I may need to bring you some 
btw it was great running into you today!
Oh my gosh, you should SO snag me some of that french toast coffee. I just died inside a little. Haha! It was amazing seeing you – just like always. I can’t wait for us to have a girls day outside of FSU. <3
Okay, seriously!?!? Your cafeteria has amazing food! Mine was basically pizza, greasy food, and a plain salad bar. So jealous! And I love a cup of coffee every morning, it’s a comforting ritual!
I am definitely a lucky lady – can’t argue with you there! Coffee lovers unite!
I’ve never had a cup of coffee. True story. I also have had very little alcohol in my life and haven’t had it in well over 2 years. So needless to say, if I have caffeine or alchohol I definitely feel it!
Wow, Heidi! That is crazy interesting! You should drink coffee one day and then vlog.
we love our coffee!!! we have about 12-16oz of coffee every day too, we look forward to it! one of the best parts of our morning we must say
Couldn’t agree more! There’s nothing like sitting down to a fresh, hot mug of coffee and just “being.”
The vegan station is a new addition at your school isn’t it? I’m wondering if you have noticed or heard any of the other’s students reaction or thoughts about it.
From what I’ve seen, people are loving the options!
Coffee lova right here. And also a lova of yesterday’s passionate and brilliant post
Oh, Gena, you never cease to warm my heart. Coffee does that too but your warmth is a little better.
You’re so close to being done with the semester! It’s going to be over before you know it. (:
And I’m such a coffee-gal. I’ve tried to give it up on more than one occasion but it never lasts. I completely agree that when you eat a healthy & balanced diet, there’s nothing wrong with a cup of coffee every morning. And I drink mine black too! <3
Twins!!!
I am not a coffee drinker. I’ve tried it but just don’t care for it. I do love tea though. Every night I have a cup before bed and find it to be very relaxing.
I did an intense shoulder workout today so I think I’ll do this one Thursday. Do you workout in addition to what you do in the morning?
Tea is super refreshing, I agree! What’s your favorite kind? I don’t workout twice in a day – just one all-out workout in the morning!
I love Yogi Organic tea. Recently I’ve been having the Vanilla Hazelnut. I’ve been working out WAY too much. So much so that my feet are hurting at the end of the day from the constant pressure of cardio machines etc. I think I better take it easy and just do 1 workout when I wake up and enjoy the rest of the day
Yum! I’ve never tried that but it sounds delish! …And yes, I would definitely recommend working out just once a day. Do it for as long as you ENJOY it! Just do what you love – not what you think you have to do!
I love coffee! Everything about it is awesome! My dad got me hooked on coffee and every time I smell or drink coffee it reminds me of my dad and being at home.
Bonus, coffee grounds neutralize odors so if you make enough of it at home your trash doesn’t smell as bad!
Yes! My mom always put leftover coffee grind-filled filters in our compost to decrease the odor. So interesting, huh?
definitely a big coffee drinker right here
, I enjoy it with unsweetened vanilla almond milk/stevia, sometimes I will froth the milk too! I do enjoy it black on occasion, sometimes I will chew a nice minty piece of gum and sip on a black coffee, it is actually really refreshing!
Oh, another intense coffee drinker. I love it!
The gum and coffee idea is so interesting! I’ll try it for ya sometime.
Melissa that gum coffee idea is so interesting!
I honestly LOVE coffee and also consider it a daily treat. I do a 12-16oz cup each day and don’t get much of a caff buzz from that, just warm fuzzy cozy feelings inside, which I think are VERY beneficial in themselves
so I will keep drinking my coffee with a splash of skim, please!
I love that upper bod circuit, thanks lady, pinned it! Expecting to get a 10000 repins like I did yesterday of your ab workout
dumbbell punches are KILLERS! I have to do them in my favorite Interval Training class sometimes and it’s just rough. Another tough one is standing on a resistance band, holding the handles, and punching. Have you tried that one? It’s awful – awfully good!
Oh yes – and this is why we’re twins – because we both say that we get the “fuzzies” from coffee. Hahaha. Only us.
So glad you love the upper bod circuit. It’s a killer!!! And yes, you’re so right – resistance band punching is totally amazing. I should buy some to bring along to school, huh?!
Oh the blacker the coffee, the better is my motto!
Heather, I discovered your blog about a week ago and I am obsessed! I’ve been a vegetarian for seven years but I always flirt with the idea of going all the way to vegan and you’re my perfect inspiration. I also love your workouts and have done jelly arms and a few others and they are killers!
Anyway, thank you for being you. I’m so glad to have found your little corner of the interwebs. :]
Aubrey, Thank you so much! I’m so happy that you’re working towards a vegan lifestyle – and that you found me! Keep on keepin’ on. One day at a time – you’ve totally got this.
I drink coffee every morning. I love it.
I’ve never experienced anything negative so why quit?
I always love your comments, Matt. So simple, true and to-the-point!