Dine Out Dish: Starbucks
Oh Starbucks, how we love thee. Unfortunately, in most cases, you are not a friend to our health-conscious lifestyle. After some serious digging, however, we learned that us fit gals don’t have to rule out Starbucks in it’s entirety. They offer some healthy choices, but the key is ordering correctly so you don’t commit a diet destruction.
Ordering one of their ’skinny’ drinks (a skinny latte or iced skinny latte) is going to be your best friend; this means that it is made with skim milk, combined with sugar free syrup (multiple flavors available: vanilla, caramel, cinnamon dolce, and hazelnut) and the whipped topping is left by the wayside. The tall skinny lattes serve you 90 calories, 0g fat, 12g sugar and 9g protein. The Grande Skinny Cinnamon Dolce Latte has 130 fat-free calories. If you feel like being a bit naughty, the Grande Nonfat Caramel Macchiato has 190 caloreis, 1g fat and 32g sugars, and the tall Nonfat Cinnamon Dolce Creme hits you with 170 calories, 0g fat and 31g sugars. A tall Nonfat Pumpkin Spice Latte without whipped cream weighs in at 200 calories and no fat. The high sugar content for these nonfat versions isn’t something to scoff at, so order carefully.
Now here is an interesting tip: although you may order non-fat, that doesn’t mean that your drink is served to you with no fat in it. Take Starbucks’ Eggnog Latte, for example: even if you order a 12-oz. version ( Tall) made with nonfat milk and no whipped cream, it’s still going to clock in at 350 calories and 15g fat! Or the grande Nonfat White Chocolate Mocha, which bombards you with 420 calories, 13g fat and 60g sugars! That yummy, tall Nonfat Hazelnut Signature Hot Chocolate? 350 calories, 9g fat and 57g sugar! We could go on and on here, but we think you get the point. At Starbucks, the safest bet is going to be their coffee, black. If you need a little flavoring, the skinny drinks are your next best option!
Thanksgiving Survival Tips
We put together a list of simple, helpful tips that may help you stay on the healthier side of Thanksgiving this year. We’re not advocating that you deprive yourself of all of your family’s delicious recipes, but just a few small things to keep in
mind can have a great impact on your waistline!
If you are a guest of a Thanksgiving dinner:
•Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
•Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
•Turkey – go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
•Side Dishes – watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
•Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
•Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.
If you are the honorable chef of a Thanksgiving dinner:
•Substitute high fat ingredients with lower-fat or fat-free ingredients.
•Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
•Experiment with new recipes: we did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment!
Source: www.healthcastle.com
Mocha Java Protein Shake
This is a great mid-afternoon energizing drink to help get you through your day! If you like Starbucks Mocha Frappuccinos and hate all of the calories and fat, this one’s for you!
Ingredients
-1 scoop chocolate protein powder (we like Beverly or Advocare)
-1 packet of Stevia or Splenda
-1/2 cup of cold coffee
-1/2 cup of ice
-1/4 cup of unsweetened vanilla almond milk
Directions: Blend until smooth and enjoy!
Healthy Body Fat Percentage
What is considered a ‘healthy body fat’, how do I know what mine is, and where can I get it taken? We here at Keep It Tight can
help you with that! For members of Keep it Tight, we will take your body fat percentage for you so you know where you stand and what changes, if any, you could make to improve it. Women tend to have about five percent more body fat than men do. By nature, a woman’s body is developed to protect her and a potential fetus. As a result, women have more enzymes for storing fat and fewer enzymes for burning fat. Additionally, the estrogen women have activates fat storing enzymes and causes them to multiply.
For females, the minimum percent bodyfat considered safe for an adult woman is 12%. The average adult body fat is closer to 22%-25% for women. Athletic women do, however, tend to be at low end of this scale due to the increase in muscle mass. Women athletes who lose too much fat risk injury, decreased performance and health issues.
Just as too little body fat can cause physiological complications, too much body fat is also harmful. For women over 32% fat, there is a dramatic correlation with illness and disease. Staying in your healthy fat percentage range has never been more important! The chart below is a good indication of your health related to your body fat percentage. If you would like to have yours taken today, make an appointment with Melissa or Johnnie!
Body Type |
Female |
|---|---|
Athlete |
<17% |
Lean |
17-22% |
Normal |
22-25% |
Above Average |
25-29% |
Overfat |
29-35% |
Obese |
35+% |
Source: www.womensfitness.net
Chocolate Protein Bars
Sometimes making your own snacks is much healthier than buying something while you’re at the grocery store.
If you find yourself looking for a quick, healthy, and yummy snack to grab on the go, try making these Vanilla Chocolate Protein Bars. They’re loaded with good-for-you ingredients and are easy to whip up.
KIT Tip: Divide up the bars into individual servings, wrap in foil or a plastic bag, and you’ll have your grab-n-go snacks ready when you are!
Vanilla Chocolate Protein Bars
(Makes 9 bars)
-5 Tablespoons natural peanut butter (crunchy or creamy)
-1/2 cup old fashioned oats
-1/2 cup oat flour (this can be purchased at the grocery or you can grind up Old fashioned oats in a blender to a flour consistency)
-6 scoops chocolate protein powder (we prefer Beverly or Advocare, both avail. at KITF!)
-1 teaspoon vanilla
-2 Tablespoon flax seeds
-1 cup nonfat dry milk
-1/2 cup water (may need to add a little more depending on consistency when mixing)
Directions: Mix together dry ingredients. Add PB and mix until crumbly. Add water and vanilla. (Use a spatula sprayed with nonstick spray) and mix completely. Dough will be sticky.
Press into a greased 8×8 pan and refrigerate or freeze until hard. Cut into 9 squares.
Nutrition: Calories 197, Protein 21g, Fat 7g, Carbs 14g, Fiber 2g
MEET THE OWNER
Melissa Matson, Creator/Owner, of Keep It Tight Fitness, located in Cincinnati, OH, instills passion into every aspect of her life. Melissa has built a strong foundation in the principles of both fitness and nutrition.
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