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How to Keep your Coffee Bean Lean and Your
Smoothies Slim
By Catherine Kruppa, MS, RD, LD
 In
today's fast paced society many people do not have time to sit down
and have a meal. As we move into the new millennium, it seems like
fast-food restaurants are being replaced by smoothie shops, juice
bars, coffee shops, and health food stores. These days it is easier
to find a Starbuck's or Smoothie King than it is a McDonald's.
In an effort to get healthier, many people will pick a smoothie as
a snack or meal replacement. Will consuming this liquid supplement
really lead to slimmer waistlines? Unfortunately, the answer is
no. A study was conducted at Purdue University involving two groups
of normal-weight men and women. One group received an extra 450
calories a day as liquid. The other group received the same amount
of excess calories in a solid form. The group who consumed the solid
food ate fewer calories at the end of the day than the group who
consumed the liquid calories. Liquid foods are digested faster than
solid foods leaving you feeling hungry again in a few hours. So,
if you have time to eat real food versus drinking your calories,
you will probably feel fuller and eat less.
If you are craving a
smoothie or like to reward yourself after a hard workout, here is
how to fit it into a healthy diet. Many smoothies contain between
2-5 servings of fruit. This gets you one step closer to achieving
the recommended 5 fruits and vegetables per day. But also realize
that most smoothies contain extra sugar and can be high in calories.
A typical 20 oz smoothie can range from 230 calories to 950 calories.
Here is how to order a healthier smoothie:
- Ask to have skim milk as a base instead
of juice. You will save calories and receive extra protein.
- Ask that all extra sugar, turbinato,
and honey be left out. The fruit itself will make the smoothie
sweet.
- Stick to ordering simple smoothies
without extra powders, protein, and supplements. Think natural
and include fruit, ice, water and milk if desired.
Even when the temperature is 110 degrees outside, many people can't make it through the day without their latte. It may have started out as a simple cup of coffee at the office, but these days Americans are reaching for expressos, cappuccinos, and lattes.
Sales of fresh coffee alone have increased nearly 10% worldwide over the past 4 years.
As much as you enjoy the caffeine, you may be wondering if you should give it up. Actually, research suggests that moderate doses of caffeine may offer certain health benefits. A daily cup or two of coffee may spare you from gallstones, ease your asthma, or even help you lose weight. Coffee contains antioxidants that may lower your risk for both cancer and heart disease. Most experts agree that moderate caffeine consumption is up to 300 milligrams daily or what you would find in 2 ½ 8-ounce cups of coffee.
Drinking a cup of coffee before exercising can give your metabolism an extra boost. Caffeine helps free stored fat, so your body can burn it for energy. But before you down that extra tall cappuccino, we need to consider the calories. Specialty coffee drinks such as frappuccinos, cappuccinos, lattes and mochas range in from 80-410 calories. Here are some tips on ordering a healthier cup of coffee:
- Choose the smallest size cup, either 8 or 12 oz. This can save you up to 110 calories.
- Add nonfat milk to your cappuccino, latte, and mocha instead of whole milk. This saves you 80 calories and up to 8 grams of fat.
- Order your coffee without whipped cream.
Be sure to keep tabs on your caffeine intake. Caffeine is not compatible with the following conditions: jitters or insomnia, depression, pregnancy, heartburn and peptic ulcers, high blood pressure, panic attacks and migraines.
These tips should help you stay cool, or hot with out gaining extra pounds when your need a treat or pick-me-up.
Read other articles by Catherine Kruppa
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