The SBUX Habit

My day often starts off with a trip to my neighborhood Starbucks store. I am always greeted by the familiar faces and the invigorating smells the moment I walk through those doors. Many people have the same ritual. It's a habit. And it can be either a good or a bad one.
In this post, we are going to look at food choices. In post duo, we'll look at the beverages.
In the recent past, Starbucks has come up with a few good food options. They have also changed up their ingredients. Now they claim to use no artificial flavors, no artificial trans fats, no artificial dyes, and they have eliminated the use of high fructose corn syrup. It's a good start and I like the fact that I can pronounce most ingredients used.
Let's look at a few of the food choices Starbucks provides. We'll start with the not-so-good and finish off with a few better choices.
The iced lemon loaf...in all of it's icy-goodness. It's moist and lemony and my kids just love it (for a very special treat). But it also has 390 calories, 17 grams of fat, (9 of which are saturated) 54 carbs, 25 grams of sugar and a less than modest amount of protein, coming in at 5 grams. It also contains less than 1 gram of fiber. I don't know about you, but I could easily down 2 of these small slices at a sitting. I make the kids split one.
A double iced cinnamon roll comes in at 490 calories, 20 grams of fat, (12 saturated) 70 carbs, and 34 grams of sugar. Wowsers. I can only think about how much exercise I would have to do just to burn off one cinnamon roll! In case you are wondering, I would have to hop on the elliptical for 1 hour and 20 minutes just to burn off that one roll. No thank you.
For the same amount of calories in one cinnamon bun, instead I could have a pretty nice sized lunch at home: 1 turkey sandwich with feta cheese, lettuce, tomato, onion, avocado and cucumbers, served with 1/2 cup brown rice along with an apple as well as a side salad and an orange. And I think my tummy would love me more with this option...if I could even get it all down.
If we are looking at what one can get at the SBUX, some better choices would be as follows...
Starbucks makes a really delicious egg whites, spinach and feta wrap. It has 280 calories, 9 grams of fat, (3.5 saturated) 35 carbs, 8 grams of fiber, 4 grams of sugar and 19 grams of protein. I'm feeling lighter already.
Another decent option would be Starbuck's perfect oatmeal. It's served up in a cute little sturdy cup and contains 140 calories, 2.5 grams fat (.5 saturated) 25 grams carbs, 4 grams fiber, 0 sugars and 5 grams of protein. Now to make it TrainerStef perfect, I would add a scoop or two of Starbuck's protein powder and an add in of Sbux's nut medley. This would up the protein and healthy fat. It also brings up the calories quite a bit, so if you are watching it, try adding just a half a packet of the nut medley...one whole packet contains 100 calories.
The egg white wrap or perfect oatmeal are much better choices for the body. Both are actually quite tasty and great substitutions for mini-meals.
I'm a firm believer in moderation. Life just isn't as fun eating tofu and bean sprouts all the time. So when you treat yourself, try and be mindful when picking out your "treat." Eat it slowly and enjoy it. Make your Starbuck's habit a healthier one.

Surviving the Holiday Events (Potential Food Binge Parties)

The time has almost come for the seemingly endless events filled with calorie laden food; it's time to ho-ho-hold yourself off with a few of these survival tips.

~Don't skimp on breakfast or any other meals of the day. Make sure you eat meals regularly through the day. You're probably thinking, "well, if I save my calories for that night..." Well, I am here to tell you, if you do that, you'll most likely eat too much that night.
~Get your exercise in for the day. Better yet, do an intense pre-event workout before your party. You'll get your metabolism fired up and you'll feel great in your outfit. Also, many bodies will crave good-for-you foods after working up a good sweat.
~On the way to the party, eat a small snack. This will help you from being ravenous later on which can lead to over-eating. Snack on a small handful of nuts or have a small container of yogurt that contains a high amount of protein.
~Drink a glass or three of water as soon as you arrive. It will help keep you full and aid in digesting your meal.
~Pass that bread bowl. Instead, share a dessert with a friend. Or if you would rather have the bread, split a roll and forego the dessert. It's all about moderation...
~Choose a small plate to eat off of.
~Eye the veggies...and not the dip.
~Fill up at least half of your plate with veggies and the other half with a lean meat. If you are ordering from a menu, choose a salad with grilled chicken breast and ask for the dressing on the side.
~Choose your alcohol wisely. We know that inhibitions are slightly altered when consuming our favorite cocktail. Instead of that Bailey's chocolate shake drink concoction, opt for a glass of heart healthy red wine. Decide to have one and no more.
~Bring a low calorie dish that YOU just love to the party. That way, you'll have a treat you enjoy without feeling deprived.
~Enlist the help of an accountability buddy. Whether it be your best girl or your spouse, ask that person to help you make wise food decisions and give you the "stink eye" if it looks like you are going back for round two at the dessert table.
~Speaking of food tables, don't hang out there. Fill your small plate and sit down while you are eating.
~Decide ahead of time you will not go back for seconds. One time through is enough. Now say it with me...
~Make a mental plan ahead of time and remind yourself that you are in control.
~Focus on people and good conversations. Decide to make the event about who you can catch up with or meeting a new aquaintance. Involve yourself in meaningful conversation.
~Enjoy the party! Enjoy the food...in moderation. It's not a binge-fest, it's a chance for you to get out and enjoy yourself. You'll have to do it all over again tomorrow night. =)