Fit and Hungry

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According to the media, Starbucks is no longer feeling the effects of the Recession. As a matter of fact, sales are up 40%. How is this possible? Why is Starbucks is thriving? Starbucks isn’t cheap; Starbucks doesn’t have free internet; and Starbucks isn’t healthy.

While they do sell tea, fruit plates, and salads, those items aren’t flying of the shelves. People are going to Starbucks for beverages topped with high fructose corn syrup in the form of fluffy whip cream. Or they’re grabbing breakfast on their way to work: a sugar coated scone or a big ole’ muffin.

Now, I’m not bashing Starbucks. I love me some sugar in the form of a cookie! Whenever I travel, I treat myself to a oatmeal cookie at the airport. But it is an informed indulgence. I inhale that cookie like a contestant on Survivor knowing that I’ll have to run five miles to get back to pre-cookie weight. Can you say the same thing? Very few people know the true calorie content of the foods they are consuming. It is this nescience that has contributed to our expanding waistlines.

The next time you go to Starbucks, be an informed consumer and know what you’re putting into your cute, little mouth.

Here are the best and worst things found at Starbucks:

The Good (eat these freely then write home about it)

• Coffee – 10 calories, 0 sugar, 0 fat
• Espresso – 10 calories, 0 sugar, 0 fat
• Cappuccino nonfat – 80 calories, 0 sugar, 0 fat
• Caffe Latte, nonfat or Skinny – 130 calories, 0 sugar, 0 fat

• Deluxe Fruit Blend – 90 calories, 0 fat
• Peeled Snacks Fruit Picks – 120 calories, 0 fat, 2.5g sugar
• Perfect Oatmeal – 140 calories, 110mg sodium, .5g fat
• Egg White, Spinach, Feta Cheese Wrap – 280 calories, 3.5g fat, 900mg sodium (this is the one bad thing; drink lots of water)

The Bad (eat these in a dark corner then do a lot of aerobics)

• Caffe Latte with syrup – 250 calories, 4g sugar, 4g fat
• Caramel Macchiato, iced or hot, 2% – 240 calories, 4g sugar, 4.5g fat
• Caffe Mocha, ice or hot, 2% – 330 calories, 5g sugar, 8g fat
• Caramel or Mocha Frappuccino – 380 calories, 10g sugar, 9g fat
• Green Tea Blended Creme  - 490 calories, 13g sugar, 7g fat

• Cupcake – 430 calories, 8.5g sugar, 15g fat
• Outrageous Oatmeal Cookie – 370 calories, 9g sugar, 8g fat (so sad!)
• Sausage, Egg, & Cheddar English Muffin – 500 calories, 9g sat fat, 980mg sodium
• Banana Bread – 490 calories, 11.5g sugar, 2.5g fat
• Apple Fritter or Doughnut – 420 calories, 8g sugar, 9.5 fat
• Zucchini Walnut Muffin – 490 calories, 7g sugar, 2.5g fat

For more nutritional data, visit their website.

Did anything surprise you? Know of any other restaurants secretly making us fat?

I like things that taste good. I also like riding fast on my bicycle. With that in mind, I’ve worked hard to make nutritious things taste like junk food–so that I can indulge without growing another chin. Today’s recipe is a chocolate banana smoothie that tastes just like a McDonald’s fatty milkshake. Minus the fat and cancer causing agents. It’s less than 250 calories. Enjoy!

Chocolate Banana Smoothie Recipe

4 cubes of ice
1/2 to 1 1/2 cups of water (based on your desired thickness)
1 banana
1 scoop of vanilla whey protein powder
1 tbsp of Hershey’s Unsweetened Cocoa powder

Mix ingredients in a blender. Pour into a wine glass (because you’re sophisticated) and enjoy!

Watch this video for important info regarding sugar and meal timing for this smoothie.

Preparation time 15 minutes
Cooking time 25 minutes

Serves 4

1 large eggplant, weighing about 10 oz/280 g. sliced
1 tbsp extra virgin olive oil1 onion, cut into wedges
2-4 garlic cloves, cut in half
1 red bell pepper, seeded, peeled, and chopped
1 yellow bell pepper, seeded, peeled, and chopped
scant 1 cup vegetable stock
4 oz/115 g white mushrooms
5 cups baby spinach leaves, rinsed
3 oz/85 g goat cheese, sliced
whole-wheat bread, to serve

1. Heat the oil in a large skillet and add the eggplant with the onion and garlic. Cook over very gentle heat for 10 minutes, stirring frequently, then add the bell peppers. Pour in the stock and bring to a boil, then reduce the heat, cover, and let simmer for 10 minutes.

2. Add the mushrooms and continue to simmer for 5 minutes, then stir in the spinach and cook, uncovered, stirring occasionally until the spinach has begun to wilt.

3. Place the goat cheese slices on top, then heat for 1-2 minutes, or until the cheese begins to melt. Serve immediately with chunks of whole wheat bread. [Angel's note: I didn't use goat cheese (I don't like it) and I didn't use bread (I don't see the need). Feel free to make your own adjustments.]

Serving Analysis

• Calories 132
• Fat 7.5
• Protein 7.2
• Carbohydrates 9.6

This is a tasty meal to whip up when you get home from work. Enjoy!

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10 Foods That Won’t Make You Fat

1. Broccoli is high in fiber and Vitamin C (216% to be exact). Broccoli florets look like tiny trees. They remind me of the bushes I used to pee behind when I couldn’t make it to the restroom. Also when consumed raw, broccoli tastes like dirt.

2. Oatmeal is the breakfast of champions, not Wheaties. Why? Because it’s a fixture in every bodybuilder’s diet and they are super lean. A 1/2 cup of uncooked oats is only 150 calories. If you add a scoop of vanilla whey protein or a side of egg whites, you won’t be hungry afterwards.

3. Blueberries are loaded with antioxidants, vitamin C, and dietary fiber. They are low in calories and can be added to cereal, greek yogurt, or eaten alone. They can also be used to soil a clean set of bedsheets.

4. Salsa is best when you can see the individually chopped peppers, tomatoes, and onions. It’s low in fat and calories so pile it on! It adds a delicious flavor. Use it on your egg white omelet or toss over beans and rice.

5. Tuna is the cheapest protein you can buy and it’s low in fat. Try adding lemon juice, pepper, or green beans for variety. I bring Starkist pouches to work and eat it straight from the packet. My coworkers hate me for it. I still do it.

6. Apples are a refreshing addition to your diet. They are packed with antioxidants, flavonoids, and are an excellent source of fiber. Every time you bite into an apple (skin on), you are improving your heart health. Like sweet, crunchy apples? Choose Gala.

7. Green Tea is not a food but it pistol whips free radicals and stops you from overindulging. When you’ve finished dinner and crave a bag of cookies (which did not make the list), drink tea instead. Stick with herbals at night and save green tea for the morning.

8. Chicken is one of the most versatile meats on the planet. It’s good with mixed veggies, sweet potatoes, or dipped in a Wendy’s Frosty. (You didn’t read that.) An average chicken breast has 22g of protein. Popeye’s chicken doesn’t count, unless you remove the skin and steroids.

9. There is no #9.

10. Bell Peppers are an unlikely snack, I know. But the unexpected sweetness is delightful. Tame that oral fixation and enjoy a red, yellow, or orange bell pepper. Choose them for your next late night snack and go to bed satisfied and guilt-free (unless you’re cuddling a stranger).

Enjoy the foods on this list, exercise regularly, and live your best life.

Unless your salad looks like this, you may be consuming more calories than you think. A salad can go very wrong when you combine it with inappropriateness. For example, a spring mix salad topped with Doritos probably ain’t a good idea. And no, not even the “baked” kind. When you’re at home, focus on filling your salad bowl with vegetables and fruit. And don’t forget the protein, add lean meat or garbanzo beans, if you’re a trendy vegetarian. Use cheese and nuts sparingly.

When you’re at a restaurant, order your dressing on the side (if you’re not doing it already). Avoid salads with bacon, blue cheese, or anything else fattening (albeit delicious). Which specific salads should you avoid? Go here for the complete list. However, here are the big ones to watch:

1. Macaroni Grill’s Seared Sea Scallops Salad – 1,170 calories
2. Chili’s Southwestern Cobb Salad – 1080 calories
3. Ruby Tuesday’s Carolina Chicken Salad – 1,007 calories
4. Cosi’s Signature Salad – 611 calories, 45 grams of fat

Be safe out there.

Instead of grabbing a cookie, how about grabbing something that looks like a cookie but isn’t bad for you. The product is Suzies Spelt Puffed Cakes. (It’s a rice cake.)

Yes, rice cakes are synonymous with styrofoam but this one is actually edible. It’s filling, sweet, and only 33 calories.

Don’t like it plain? Here are other ways to help you enjoy this low-calorie treat:

1. Spread a layer of peanut butter or almond butter on top of the rice cake.
2. Eat the rice cake with low fat string cheese on the side.
3. Slap a piece of turkey between two rice cakes.
4. Toss it around the office like a mini freesbie.

Here’s the lowdown:

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My clients have asked me a million times, “what’s a good snack?” So here’s my list of easy, waist-friendly snacks. I’ve split this list into sections based on what you have available what you like to eat.

All 25 snacks are healthy, easy, and less than 200 calories.

Read the rest of this entry →

1. Nature’s Path Organic Hot Oatmeal
(per packet)
Calories 150
Fat 2.5g
Sodium 115mg
Potassium 115mg
Carbohydrate 29g
Dietary Fiber 3g
Sugar 9g
Protein 5g
Iron 8%

Why you should consider it: When the alarm doesn’t go off and you “don’t have time to eat breakfast”, this is a good option. Once you get to work, pop it in the microwave and enjoy a healthy breakfast while your skinny-fat coworker sips her 480 calorie latte.

Where to buy: Health food store such as Whole Foods

Best with: A piece of fruit, egg whites, or almonds on the side.

Ingredients: Organic rolled oats, organic evaporated cane juice, organic roasted soy nuts, organic flax seeds, organic sweetened dried blueberries, organic brown rice flour, organic soy germ, organic cinnamon, sea salt.

2. Ezekiel 4:9 Sprouted Whole Grain Cereal
(per 1/2 cup)
Calories 180
Fat 2.5g
Cholesterol Omg
Sodium 190mg
Potassium 190mg
Carbohydrate 37g
Dietary Fiber 6g
Sugar 0g
Protein 8g
Iron 10%
Zinc 8%

Why you should consider it: 1) It’s been approved by God. 2) It’s full of grains and legumes. 3) It’s “84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids”. 4) It’s better than a flax seed muffin from Starbucks.

Where to buy: Health Food store

Best with: Milk and blueberries. Or sprinkle it over nonfat Greek yogurt and add fruit.

Ingredients: Organic sprouted whole grain wheat, filtered water, organic malted barley, organic golden flax seeds, organic sprouted whole grain barley, organic sprouted whole grain millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole grain spelt, sea salt.

All vegetables are good but not all are created equal. I do not say this to discourage you from eating a motley crew of vegetables but to help you choose the BEST option.

Zucchini or broccoli? Carrots or Corn? Baby Romaine or Caesar salad? There is clear winner in each instance.

Read this article to find out which vegetable reigns supreme.

A reader asked: Why do you always tell me to eat immediately after our strength training workouts?

I had to post this question because I am constantly reminding my clients to refuel after their session with me. This gentle reminder is usually met by an eye roll and a dismissive, “okay,okay”. But there’s reason why I tell them to do this.

The main purpose of carb intake after physical activity is to replenish depleted stores of liver and muscle glycogen. The timing of carb intake has an important effect on the rate of muscle glycogen synthesis after exercise. Studies have shown that when carb intake is delayed (2 hours after exercise), muscle glycogen concentration is 45% lower compared with ingestion of the amount of carb immediately after exercise.

Are you officially confused? Let me try to break it down.

Carbohydrates play many roles in the body, but one of its main functions is to provide energy to the contracting muscle. Glycogen is the storage form of carbohydrates and it is found in both the muscle and the liver. Muscle glycogen is a readily available energy source for the muscle (the one that’s doing the work). Liver glycogen serves to maintain a constant blood glucose level.

When you exercise, especially at high intensities, muscle glycogen is broken down. When muscle glycogen gets too low, then the liver glycogen becomes a source of fuel. Basically, the longer and harder you exercise, the more your glycogen stores are depleted.

Thus, to replenish these stores (that are now broken down and depleted), you must eat. Trust me, it matters. One of the smartest things you can do after a tough workout is to eat within an hour of the session. The meals surrounding your workouts are some of the most important feeding sessions of the day.

Oh, it should go without saying that I’m referring to healthy foods, ones full of carbohydrates and protein. Once I saw a girl leave the gym, walk into a coffee shop, and leave with a giant drink topped with whip cream and caramel. Hmm?

Never ruin a good workout with poor food choices.