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.
Monday, November 16, 2009
Tuesday, November 10, 2009
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. =)
~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. =)
Tuesday, October 27, 2009
An Italian Fiesta
Starting the day with a good breakfast is ideal. Making it yummy is even better. Here's a recipe I use to start several of my mornings. It's different and spicy in the morning doesn't always do it for everyone, but give it a try...you might decide to wear a sombrero to work it's that good.
Mexican Pizza Egg White Omelet
1 cup egg white substitute, or 7-8 egg whites
1 tsp. Italian seasoning
1 1/2 Tbsp. pizza sauce
Sprinkle of feta cheese (about 1/8 cup)
2-3 Tbsp. mild salsa
3/4 cup shredded lettuce
2-3 minced olives (optional)
Mix egg substitute with the Italian seasoning. Pour into Pam-sprayed medium skillet over medium heat. Flip when eggs are almost cooked through. Finish cooking until eggs are done. Transfer to serving plate. Spread pizza sauce over the whole thing. Sprinkle with the feta cheese. Top with lettuce and salsa. Sprinkle olives on top. Devour and enjoy.
Mexican Pizza Egg White Omelet
1 cup egg white substitute, or 7-8 egg whites
1 tsp. Italian seasoning
1 1/2 Tbsp. pizza sauce
Sprinkle of feta cheese (about 1/8 cup)
2-3 Tbsp. mild salsa
3/4 cup shredded lettuce
2-3 minced olives (optional)
Mix egg substitute with the Italian seasoning. Pour into Pam-sprayed medium skillet over medium heat. Flip when eggs are almost cooked through. Finish cooking until eggs are done. Transfer to serving plate. Spread pizza sauce over the whole thing. Sprinkle with the feta cheese. Top with lettuce and salsa. Sprinkle olives on top. Devour and enjoy.
Wednesday, October 21, 2009
Lovin' My Pumpkin
I am often asked what are some of my favorite go-to snacks. Well, as I was stirring up one of my very favorite's just a few minutes ago, I thought I would tell ya'll about it...and why it's star ingredient-pumpkin-is so very good for you.
Pumpkin has many benefits, one being it is full of Vitamin A. And why is Vitamin A good for you? Well, Vitamin A helps your eyes to adjust to light changes, it also helps keep your skin, eyes and mucous membranes moist. It also has been said to play a part in fighting off cancer. Pumpkin is also high in carotenoids which are excellent at neutralizing free radicals. Pumpkin also contains many common nutrients like iron, zinc and fiber. It's an amazing and delicious food I enjoy year round.
One quick way to enjoy pumpkin is to mix it with Trader Joe's 0% Greek Yogurt which contain a good dose of protein at 22 grams a cup! The yogurt and pumpkin combined with the rest of the ingredients listed is a yummy and nutritious snack or even dessert!
1/2 cup canned pumpkin
1/2 0% greek yogurt
1/2 tsp. cinnamon
1/4 tsp. nutmeg
a little no calorie sweetener (optional)
Mix it up. Heat it up. Yum.
Enjoy!
Pumpkin has many benefits, one being it is full of Vitamin A. And why is Vitamin A good for you? Well, Vitamin A helps your eyes to adjust to light changes, it also helps keep your skin, eyes and mucous membranes moist. It also has been said to play a part in fighting off cancer. Pumpkin is also high in carotenoids which are excellent at neutralizing free radicals. Pumpkin also contains many common nutrients like iron, zinc and fiber. It's an amazing and delicious food I enjoy year round.
One quick way to enjoy pumpkin is to mix it with Trader Joe's 0% Greek Yogurt which contain a good dose of protein at 22 grams a cup! The yogurt and pumpkin combined with the rest of the ingredients listed is a yummy and nutritious snack or even dessert!
1/2 cup canned pumpkin
1/2 0% greek yogurt
1/2 tsp. cinnamon
1/4 tsp. nutmeg
a little no calorie sweetener (optional)
Mix it up. Heat it up. Yum.
Enjoy!
Monday, October 19, 2009
It's Just Nuts...
Nut butters...one word, yum. I love 'em all...peanut butter, almond butter, cashew butter, and my new favorite, macadamia nut butter.
Many people think of Skippy or Jif when peanut butter is mentioned. Not me. I think of that beautiful nut butter maker in my grocery store's health food section. It grinds those nuts into a smooth, delicious and very nutritious paste. It's just amazingly yummy.
It took my family a little while to get used to it, but after a few days, they couldn't tell the difference. But I know what the difference is...it's just nuts...no sugar, no extra oils, no mega amounts of salt, nothing, nada.
I consider nuts to be a great source of what I call, "good" fats.
"Good" fats, when eaten in moderation along with a balanced and nutritious diet have huge benefits...
Dietary fat is an important source of energy in the manufacture and balance of hormones, in the formation of our cell membranes, in the formation of our brain and nervous systems, and in the transport of the fat soluable vitamins, A, D, E, and K. Also, fat intake provides two essential fatty acids, linoleic acid and linolenic acid; the body cannot make these on its own. There are numerous other benefits in having dietary fat in one's diet.
Consuming nut butters can be ultra yummy. My kids and I enjoy peanut or almond butter on apple slices for an afternoon snack. My hunk of a husband enjoys almond butter in his morning oatmeal. And I enjoy a couple of teaspoons of cashew butter on top of my whole wheat, high fiber tortilla wrap. I sprinkle cinnamon over the whole thing and ahhhh...pure bliss.
I recently purchased my own nut butter maker. It's quite small and obnoxiously noisy, but makes really yummy nut butters. I have tried all kind of nuts in it, and each works really well....except for walnuts. I didn't care for the consistency of walnut butter; it didn't have enough natural oil to create the smoothness I so love. But my very favorite is macadamia nut butter. Oh my, it's just crazy awesome and a little goes a long ways.
If you don't have your own handy-dandy nut butter maker and your local grocery doesn't have one, there are quite a few jar brands that are just as good, usually found in the natural section of your grocery store. Remember to analyze the ingredient list. The better-for-you kinds will consist of just nuts and maybe a little salt. There are new kinds and variations coming out all the time. One I found yesterday at Trader Joe's that is super yummy is "Trader Joe's Valencia Peanut Butter with Roasted Flaxseeds." Now this kind does contain an added ingredient, roasted golden flaxseeds, but this is a good-for-you additional ingredient. It also contain sea salt, but only 55 mgs... It has a bit of crunch here and there and is excellent straight out of the jar. Just remember nut butters are higher in calories, so consume in moderation and don't down half the jar at a time.
Give natural nut butters a try, you just may go nuts.
Your nutty buddy,
Stef
Many people think of Skippy or Jif when peanut butter is mentioned. Not me. I think of that beautiful nut butter maker in my grocery store's health food section. It grinds those nuts into a smooth, delicious and very nutritious paste. It's just amazingly yummy.
It took my family a little while to get used to it, but after a few days, they couldn't tell the difference. But I know what the difference is...it's just nuts...no sugar, no extra oils, no mega amounts of salt, nothing, nada.
I consider nuts to be a great source of what I call, "good" fats.
"Good" fats, when eaten in moderation along with a balanced and nutritious diet have huge benefits...
Dietary fat is an important source of energy in the manufacture and balance of hormones, in the formation of our cell membranes, in the formation of our brain and nervous systems, and in the transport of the fat soluable vitamins, A, D, E, and K. Also, fat intake provides two essential fatty acids, linoleic acid and linolenic acid; the body cannot make these on its own. There are numerous other benefits in having dietary fat in one's diet.
Consuming nut butters can be ultra yummy. My kids and I enjoy peanut or almond butter on apple slices for an afternoon snack. My hunk of a husband enjoys almond butter in his morning oatmeal. And I enjoy a couple of teaspoons of cashew butter on top of my whole wheat, high fiber tortilla wrap. I sprinkle cinnamon over the whole thing and ahhhh...pure bliss.
I recently purchased my own nut butter maker. It's quite small and obnoxiously noisy, but makes really yummy nut butters. I have tried all kind of nuts in it, and each works really well....except for walnuts. I didn't care for the consistency of walnut butter; it didn't have enough natural oil to create the smoothness I so love. But my very favorite is macadamia nut butter. Oh my, it's just crazy awesome and a little goes a long ways.
If you don't have your own handy-dandy nut butter maker and your local grocery doesn't have one, there are quite a few jar brands that are just as good, usually found in the natural section of your grocery store. Remember to analyze the ingredient list. The better-for-you kinds will consist of just nuts and maybe a little salt. There are new kinds and variations coming out all the time. One I found yesterday at Trader Joe's that is super yummy is "Trader Joe's Valencia Peanut Butter with Roasted Flaxseeds." Now this kind does contain an added ingredient, roasted golden flaxseeds, but this is a good-for-you additional ingredient. It also contain sea salt, but only 55 mgs... It has a bit of crunch here and there and is excellent straight out of the jar. Just remember nut butters are higher in calories, so consume in moderation and don't down half the jar at a time.
Give natural nut butters a try, you just may go nuts.
Your nutty buddy,
Stef
Tuesday, October 13, 2009
Break the Fast...
We know breakfast is important; we've been told it over and over again. Well, I won't bore you with the why, just trust me and eat as soon as you get up in the morning. Here's one of my favorite breakfast recipes.
Stef's Good Start To The Day Pancakes
1/3 cup oatmeal (complex carb)
5 egg whites (protein)
1/4 blueberries (simple carb)
2 tsp. cinnamon (yummy spice which is thought to help increase metabolism)
1/2 tsp. nutmeg (just another yummy spice)
2 tsp. natural almond butter (good fat)
drizzle of sugar free maple syrup (about 1/8 cup)
Mix first 5 ingredients together in a bowl. Pour into a heated medium size skillet sprayed with Pam spray. Flip when underside is golden brown about 1-3 minutes. Cook for another minute or so. Top with almond butter and drizzle of sugar-free syrup (Cary's is my favorite). Eat up.
Calories 273, Fat 6.9, Carbs 32.3, Protein 23.1
To breaking the fast,
Stef
Stef's Good Start To The Day Pancakes
1/3 cup oatmeal (complex carb)
5 egg whites (protein)
1/4 blueberries (simple carb)
2 tsp. cinnamon (yummy spice which is thought to help increase metabolism)
1/2 tsp. nutmeg (just another yummy spice)
2 tsp. natural almond butter (good fat)
drizzle of sugar free maple syrup (about 1/8 cup)
Mix first 5 ingredients together in a bowl. Pour into a heated medium size skillet sprayed with Pam spray. Flip when underside is golden brown about 1-3 minutes. Cook for another minute or so. Top with almond butter and drizzle of sugar-free syrup (Cary's is my favorite). Eat up.
Calories 273, Fat 6.9, Carbs 32.3, Protein 23.1
To breaking the fast,
Stef
Monday, September 21, 2009
Here's to a journey to wellness...
Sitting somewhere, surfing somewhere, you find this title of my blog appealing. You must, or you wouldn't have clicked. I'm glad you did.
I have been on a quest to discover wellness for awhile now. I know one never truly discovers this elusive word, wellness. But this blog is dedicated to trying...or at least it promises to offer a few ideas, concepts, and approaches.
I am a certified personal trainer, kickboxing instructor, bootcamp owner/instructor, etc. I have a Bachelor's from a prominent university in family and consumer sciences. I have a certification in fitness nutrition. I've competed in a bodybuilding competition and I have a few other credentials. Does this really qualify me to write on this subject? I don't know, probably not. But I have discovered a few tricks, lots of recipes, secrets to food and exercise and a few habits that have worked for me. And I want to share them with whomever is interested. I'm not perfect, and I will never claim to be. Just this weekend, I overindulged at a few meals, now I am paying the price of doing so...but I'm human.
There has to be some balance though. Life isn't as fun when you go to a party and only consume raw vegetables only to think it would have been better to stay at home, as not to be tempted, right? We're only on this incredible earth for a short while, so my thought is to be here and enjoy it...but at the same time gain some appreciation for a few notable topics, like self-control and discipline. They might not be as fun, but they can offer a structured life as well as many other benefits.
So, even though it is not profound by any means, today's thought will have to encompass the humble thought of moderation. The older I get, the more it seems true. Most things can be enjoyed in moderation. This is super hard for me, because one slice of delicious frosting topped cake isn't quite enough for me. And I start feeding my brain excuse after excuse as to trick myself into thinking that more is okay. That's when moderation comes into play. Simple, really. But how often do we think it and not act on it. I know I don't and quite often. So, if today, I can think about moderation a little more and make an conscious effort to include it, even if it's just applied to one or two things in my day, I know it can make a difference.
And so, my first application will be to coffee. I have already had a cup at home prior to working out and I am finishing my second cup (and it's not even 9 am yet) at Starbucks as I write this. So, normally, I would go over and fork over my 50 cents to get a refill before leaving. Today, I'm not. Instead, I am going to reach for that 1/2 gallon of water I brought with me. A much better choice for my body. And just the sheer thought of making a better choice gives me a glimmer of joy. And I like how that feels.
Until next time.
Yours in looking for wellness,
Stef
I have been on a quest to discover wellness for awhile now. I know one never truly discovers this elusive word, wellness. But this blog is dedicated to trying...or at least it promises to offer a few ideas, concepts, and approaches.
I am a certified personal trainer, kickboxing instructor, bootcamp owner/instructor, etc. I have a Bachelor's from a prominent university in family and consumer sciences. I have a certification in fitness nutrition. I've competed in a bodybuilding competition and I have a few other credentials. Does this really qualify me to write on this subject? I don't know, probably not. But I have discovered a few tricks, lots of recipes, secrets to food and exercise and a few habits that have worked for me. And I want to share them with whomever is interested. I'm not perfect, and I will never claim to be. Just this weekend, I overindulged at a few meals, now I am paying the price of doing so...but I'm human.
There has to be some balance though. Life isn't as fun when you go to a party and only consume raw vegetables only to think it would have been better to stay at home, as not to be tempted, right? We're only on this incredible earth for a short while, so my thought is to be here and enjoy it...but at the same time gain some appreciation for a few notable topics, like self-control and discipline. They might not be as fun, but they can offer a structured life as well as many other benefits.
So, even though it is not profound by any means, today's thought will have to encompass the humble thought of moderation. The older I get, the more it seems true. Most things can be enjoyed in moderation. This is super hard for me, because one slice of delicious frosting topped cake isn't quite enough for me. And I start feeding my brain excuse after excuse as to trick myself into thinking that more is okay. That's when moderation comes into play. Simple, really. But how often do we think it and not act on it. I know I don't and quite often. So, if today, I can think about moderation a little more and make an conscious effort to include it, even if it's just applied to one or two things in my day, I know it can make a difference.
And so, my first application will be to coffee. I have already had a cup at home prior to working out and I am finishing my second cup (and it's not even 9 am yet) at Starbucks as I write this. So, normally, I would go over and fork over my 50 cents to get a refill before leaving. Today, I'm not. Instead, I am going to reach for that 1/2 gallon of water I brought with me. A much better choice for my body. And just the sheer thought of making a better choice gives me a glimmer of joy. And I like how that feels.
Until next time.
Yours in looking for wellness,
Stef
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