How To Cut Calories At Starbucks

I treat myself to one or two “gourmet” Starbucks coffees a week. If I’m going to spend $4-$5 on a latte, it needs to be specially made to suit my diet and taste buds for a truly worthy treat!

With no respect to “Starbucks semantics” (baristas, feel free to correct my request!), this is what I usually order:

a double tall sugarfree skinny cinnamon dulce latte *no whip*

What does all this mean?

• Double tall - Order an extra shot of caffeine for a jolt of energy, tension muscle ache relieve (long days at the office!), and to quicken your metabolism. I order the tall-sized latte to cut calories and coins spent.
• Sugarfree - Says, “No refined sugar, please!” If your latte tastes bland per this request, add Splenda or cane sugar to taste.
• Skinny - Says, “Nonfat milk, please!” Alternatively you could order a soy latte for added protein and lactose-free energy.
• No whip - Hold the whipped cream. I don’t want or need the added sugar!

My guy friend calls this a complicated order. I tease him by telling him he’s trying to make a statement with all his “simplicity.” For good measure, I tip the baristas a dollar or two for their time.

Diet Tip: Portion Control

I am continuously amazed at how much portion sizes have increased over time. What used to be considered a small drink - 8 ounces - now comes in a 16-ounce cup at most restaurants. That’s not only twice the size, but twice as many calories and grams of sugar than what it used to be if you order a regular soda. These ever-growing portions not only apply to drinks but to meals and desserts as well. It’s no wonder why so many Americans are overweight!

It becomes necessary to judge portions for yourself to control your caloric intake.

Portion Control

• Order a tall latte instead of the venti. If you need more caffeine, order a double tall, or an extra shot of espresso.
• A large pizza suits a group of 4 or 5. Two slices of pie-cut pizza is enough for a single person.
• Limit yourself to one dinner roll per meal.
• If you’re having a bagel, split it with a friend. Commercial bagels are two, sometimes three times the size they used to be.
• If your weakness if fast food, order a kiddie meal instead of a regular meal. You could easily cut calories in half this way.
• Use a small bowl for cereal, the smallest you can find.
• Carbs like white rice or mashed potatoes should take up less than a quarter of your plate. Aim to eat only 1/2 cup of starchy carbs per meal

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Reasons Why You’re Not Losing Weight

You’re working out more, eating better. So why does it seem like you’re not losing weight as fast as you’d like?

You’re rewarding yourself post-workout with high-calorie foods. Great workout! How are we congratulating ourselves? If it’s with fast food, ice cream, or chicken wings, we’re not doing ourselves any favor. Choose a piece of fruit, Slim Fast, or a diet bar instead.

You’re eating healthy, but not counting calories. If you’re trying to lose weight, it’s a good idea to have an idea of how many calories you should be eating a day according to your lifestyle level. Sure, healthy food is good food, but if you’re still eating more calories than you’re burning, you won’t lose any weight. Use this simple calculator to figure out how many calories you need a day to maintain your weight; subtract about 300 calories from that number to lose around a pound a week. Exercise to lose more.

You shop when you’re hungry. It’s an age-old truth. When you shop on an empty stomach, you tend to buy more junk food. Have a healthy meal or snack before heading to the supermarket.

You’re lazy. Instead of driving a short distance, take a brisk walk. Take the stairs up and down a few floors instead of using the elevator. Those extra calories burned really add up!

Your friends are lazy. If your friends are prone to binging, you’re more likely to give in to their fast food expeditions. Find a think-thin buddy to remain inspired to get fit.

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Dietary Supplements: Vitamin B Complex

Move over, diet pills! Many have found that using all-natural vitamins and supplements will help provide energy and combat stubborn body fat.

Vitamin B Complex

Benefits: metabolizes food by converting it into energy

B vitamins work best as a team to provide the best benefits. Not only can a daily vitamin B-complex supplement help boost weight loss efforts, but your mood will be lifted as well. (Ever wonder why you tend to feel better on sunny days? B vitamins can be found in the sun’s rays)! This metabolism boost may also result in faster hair and nail growth.

For added results, trying incorporating an additional B-supplement into your regimen on top of your B-complex. For stress and anxiety, add 50mg of vitamin B6 to your regimen. For improved energy, add 500mcg of vitamin B12.

Testimonial: Combined with a high-protein, lower-carb diet, I found that B-complex provided a notable boost in my weight loss. I also felt less lethargic after eating, and in a better mood. My energy level was heightened throughout the day.

Where To Buy: You can find B-complex at your local health or drugstore, or online via my favorite internet retailer:

Carb Conscious: Large-Fry Fright

You may want to take a look at this nutrition information in case you’re even thinking about ordering a large fry from a fast food restaurant. It’s scary stuff!

Fast Food Large French Fry Nutrition Facts

Source: FitSugar

This may be a good time for repeat trans-fat offenders to consider opting for family life insurance

4 Reasons To Drink More Water

Water is a free health and beauty fluid that should not be forsaken in anyone’s daily routine…

• You will lose weight. Replacing sugary fruit juices and sodas with water will help you relieve excess water weight.
• You will look better. Drinking water naturally cleanses and detoxifies every organ of your body, including your skin. After ridding your skin of dryness and dulling toxins, your newer, fresher skin will shine through. This is how you get that all-natural “glow.”
• You will smell better. Bad breath and body odors can often be attributed to dehydration. Up your water intake to improve any issues in these areas.
• You will feel better. When toxins build up in our bodies, there can be familiar side effects such as lethargy (feeling tired), lack of concentration, and excess mucus. Eww, right? Yet drinking more water may help you sniffle less and give you a needed energy boost.

For best results, drink 64-100 ounces of water a day (8 glasses or five 20oz bottles).

Stock Up On Healthy Foods

Fortunately my will to be healthy hasn’t taken a backseat to my busy lifestyle lately. I tend to eat often throughout the day (about once every 2-3 or my body scolds me for it), so I need to make sure that a) these are healthy calories for fuel, b) they will be burned efficiently, c) they will keep me fuller, longer, and d) I’m not breaking the bank by spending on fast food or other pricey convenience meals.

If you were to raid my fridge after grocery day, these are foods you could find:

Essential

The above foods I try to keep stocked at all times. They are high in protein and fiber and only contain natural sugars. They are also foods that take little time to prepare (ideal for a busy OR lazy lifestyle).

Eggs –I’ll cook them up in different ways depending on my mood. My favorite thing to do is boil at least a dozen eggs at night, peel them, and store them in baggies in the fridge to snack on over the next couple days. This is a great way to up your protein for the day. Out of 12 eggs I’ll eat maybe three yolks.

Oatmeal or cottage cheese - Oatmeal is the leaner choice, but both are an excellent source of protein, fiber, and nutrients.

Apples – Green apples satisfy a sweet tooth. These are also conveniently portable.

Strawberries & bananas – Mmm, smoothies (made with soy milk).

Frozen skinless chicken and fish – Quick, healthy dinners can be built around these meats. Healthy sides include steamed broccoli or asparagus, long grain or jasmine rice, and sweet potatoes. Ginger, pepper, and cayenne are my favorite spices.

Preferential

Gardenburger veggie burgers – These are my favorite brand of veggie burgers and they’re lower in calories than Boca veggie burgers. Pop them in the microwave for a minute and they’re done! These are high in protein and fiber and they’re very taste.

Amy’s Pizza – If you’re a pizza lover like I am but want to avoid traditional frozen pizzas that are high in preservatives and processed toppings, Amy’s Pizza is a great pick. They taste amazing and I don’t have to feel as guilty eating the whole pie!

Snacks

Mrs. May’s Cashew Crunch – These are so yummy! Each little block or ‘crunch’ is the perfect combo of sweet and salty with a wholesome nutty taste. They are flavored with sea salt and natural cane sugar so I feel good about treating myself to these every now and again.

Kashi GoLean Honey Almond Flax Bars - I cannot eat just one no matter how hard I try! Fortunately they are chock full of soy protein, flax seeds, almonds, fiber, and many more nutritious goodies.

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