How to Cut a Few Calories and Save a Little Cash When Treating Yourself to Coffee

I LOVE GOING OUT FOR COFFEE. 
And not just because I love the taste of coffee. I love the excitement of picking which fancy sounding drink I want. I love taking in the atmosphere of quaint local coffee shops or bustling Starbucks stores. I love the experience of going out for coffee.

The problem however is that going out for coffee can get really expensive and all the calories in the beautifully designed lattes and wonderfully blended frappucinos can add up really fast!

Expenses and extra calories won't keep me from treating myself though!

Instead of avoiding something I love so much, I have compiled a brief list of ways to cut down on costs and cut a few calorie corners when treating myself to specialty coffee. Hopefully these will help you too!

1. Always ask for light ice when ordering iced coffee drinks.
I love iced drinks but I absolutely can't stand it when I order an iced vanilla latte and end up with a cup full of ice topped with two small sips of latte. I feel like I've paid $5 just for a cup full of ice! A good way to make sure you actually get a decent amount of coffee is to ask for light ice. Typically when I ask for light ice, baristas fill my cup about a quarter or a third of the way up with ice (rather than a half or more) and there's more room for coffee in there! Bonus: you're drink doesn't get as watery from all that ice melting. Light ice = more coffee for the price. (You can hum that little jingle to yourself next time you're in line at Starbucks. You're welcome.)

2. Try flavored coffee rather than a flavored latte to save yourself a few calories.
If you're a sucker for a vanilla latte (unashamedly raises hand) then you probably won't want to hear that a grande vanilla latte from Starbucks can have around 290 calories and 11 grams of fat (sadly lowers hand). However, asking instead for just a vanilla coffee and then adding milk or half and half to it on your own (it's almost always provided in stores near the sugar) can bring your drink down to about just 10 calories + however many calories and grams of fat is in the milk you choose. Not only can you avoid extra calories by doing this, but you can also save yourself some money since lattes are typically a good bit more expensive than regular brew.

3. If you're treating yourself to a frappuccino, don't treat yourself to whipped cream.
Every now and then I get the major craving for a Java Chip Frappuccino and all it's sugary, frosty goodness. However, I have made the compromise with myself that if I get the extra sugary (and extra delicious) drink, that I'll forgo the whipped cream that comes on top. Saying no to whipped cream can spare you between 12 and 24 calories and about 2 grams of fat, which doesn't sound like much, but if you're a regular Starbucks goer, then it can really add up! Plus you can still ask for the yummy chocolate or caramel drizzle even if you don't get whipped cream. I've also realized that when my cup isn't topped with whipped cream, I typically get a little more coffee than I would if I'd asked for whipped cream because there is leftover room in the cup!

4. If you're getting coffee to go, bring your own travel mug.
My friends on campus laugh at me for doing this one sometimes, but oh well. Most coffee shops provide a discount ranging from $0.10 to $0.25 on your coffee if you bring your own cup for them to put it in. Not only does this get you a discount, but it's also good for the environment because you're producing less waste! The discount is small, but it can add up!

5. Take advantage of refill policies.
Depending on how long you're planning on staying at your coffee destination, you may be able to take advantage of their refill policy. For example, I know Starbucks offers a $0.50 refill on any size of hot or iced coffee and hot or iced tea. Even if your drink was a specialty drink, you can ask for a refill and just fill it with hot or iced coffee or hot or iced tea. It never hurts to ask about the refill policy at whatever coffee shop you're at because sometimes one cup just doesn't cut it!

This was my delicious vanilla latte from Benelux Coffee here in Raleigh.

If you have any additional coffee tips, let me know in the comments below!

"So like...what do you eat?"

Whenever I tell someone that I am studying nutrition science, I always seem to get entertaining responses. I tend to get responses such as "Oh gosh, you wouldn't want to know what I eat then!" or "Well now I feel like I should order a salad." More frequently though, I'm asked questions such as "What do you think about going gluten free?", "What diet plan do you follow?", "Are you vegan?", or my personal favorite, "So like...what do you eat?"

No I will not judge you for not getting a salad. (In fact I really hate salads). No I am not gluten free. I am not a vegan. And I don't follow any specific diet plan.
I just eat healthy and am very mindful about the foods I choose to fuel my body with.

But since I'm asked so frequently what I eat, I figured I would record a few of my favorite healthy meals and power snacks for those who are curious. This is in no way a diet plan or guide to be rigidly followed. These are just a few of my healthy favorites that you're welcome to try if you're in a food rut or are looking to eat a bit more nutritiously.

BREAKFAST FAVORITES:
It's the most important meal of the day so make sure it's a tasty one!

• I love hard boiled eggs. I like to have two of them for breakfast in the morning with a little salt and pepper on top. If you hard boil a dozen or so over the weekend then they're a super quick and easy breakfast for weekday mornings.
• Toast is another favorite. I've gotten super creative with my toast lately. I like to mash up avocado and spread that on my toast. Or for something sweeter, I love to spread Nutella on a piece of toast and top it with strawberry slices. This works really well with peanut and bananas too, especially if you drizzle it with honey. Yum!
• On the weekends, I like omelets. I typically pack them with veggies like spinach and tomatoes to up the nutritional value and keep me fuller longer.
• You can never go wrong with good old Honey Nut Cheerios.
• I have an extreme weakness for Cinnamon Toast Crunch and I'm not ashamed to admit it. Treat yo' self. 

Here's some toast inspiration for you. This was my breakfast last weekend. So yummy!

LUNCH FAVORITES:
(Disclaimer: I'm really bad about lunch. I tend to eat sandwiches everyday and don't include much variety but it's something I'm working on. If you have yummy lunch suggestions let me know in the comments below!)

• I'm a sucker for a classic peanut butter and jelly sandwich on whole grain bread.
• I love wraps with whole wheat tortillas and low sodium deli meat. I like to pack them with spinach and other veggies.
• I make quesadillas a lot with chicken strips and cheese and add veggies to those sometimes too.

POWER SNACKS:

I am all about some snacks. I LOVE them. Snacking is often seen as a diet "sin" but it doesn't have to be as long as you're fueling your body with good healthy snacks!

Mmm, spinach in a smoothie! I promise they're much tastier than they look and you can't even taste the veggies because of all the sweet, yummy fruit!

• I've recently become obsessed with green smoothies. I'm not a big vegetable fan so I love being able to hide my veggies in a yummy fruit smoothie. I like to blend Greek yogurt, banana, berries, and either spinach or carrots into a smoothie for a nice midday pick me up.
• I've been snacking on whole nuts a lot lately. Nuts are often seen as a no-no because of their fat content but they're packed with HEALTHY fats so don't write them off! I like to snack on whole almonds or walnuts mixed with a few M&Ms or dark chocolate chips. This snack fills me right up and gives me energy for the rest of my day.
• Whole fruits and vegetables are always are good snack.
• I really like Greek yogurt too. It took me a bit to get used to the thickness and the flavor but it's packed with protein and keeps me full for hours. Just look out for added sugars, because some brands sneak a ton of them in there.
• Air popped popcorn is another favorite. It has the satisfying crunch of chips without all the fat and sodium and it happens to be a great source of fiber! I like Skinny Pop and Boom Chicka Pop.

DINNER FAVORITES:

I always struggle with coming up with dinner ideas. I have a bad habit of eating the same thing all the time and never having any variety, but here's a few favorites that I rotate between.

• I know I already mentioned wraps for lunch but I have them for dinner a lot too!
• I also like to make rice bowls and throw in some broccoli and grilled chicken. It's a quick and easy meal that provides a good serving of grains, meat, and vegetables.
• I love to make homemade pizza. I just get a frozen pizza crust and then top it with tomato sauce, cheese, and loads of vegetables.
• Breakfast for dinner is my all time favorite. I like to make scrambled eggs or pancakes since a lot of times I don't have time to make a big breakfast in the morning.

Hopefully at least a few of these sound yummy to you and you'll want to try them out! Hope you have a swell day. :)

Seven Incredible Uses for Coconut Oil

Seeing as you have access to internet, I'm SURE you've heard of the wonders of coconut oil and have read about everyone singing its praises. 

Now, I'm always skeptical about "miracle products" that people claim can be used for any and everything...but after hearing so much about coconut oil, I figured I had to check it out.

AND I AM SO GLAD THAT I DID.

I'm serious. This stuff is wonderful. Please go get some right now and finish this article later.

I've been using coconut oil for various things over the past few months and its just been to good not to share so here we go:

Seven Incredible Uses for Coconut Oil:

1. All over skin moisturizer: My skin gets sooo dry in the colder months and I hate it. I feel like I have to put on lotion at least three times a time to keep from scratching myself to death. The cold air just dries my skin right out and even my favorite lotions can't do the trick. In walks coconut oil. After I shower I religiously slather myself all over with a small palm full of the stuff and my skin is soft and smooth for the rest of the day! I was a little hesitant about putting an oil on my skin, but coconut oil is easily and quickly absorbed and it doesn't leave a greasy residue on my skin or my clothes.

2. All natural lip balm: Along with my skin, my lips get wrecked when it's cold out. They get chapped and they crack; it's just awful y'all. However, I've found that smooth just a tiny bit of coconut oil on my lips soothes them and does the trick perfectly. It makes my lips smooth and supple and it even adds a super cute glossy look to them without the stickiness of lip gloss.

3. Deep conditioner for hair: I have a confession. I'm so mean to my hair. I blow dry it almost every day and I straighten it most days too. It's bad. And because of that, the ends of my hair tend to get really dry and split very easily. Sucks right? But lately, I've gotten into the habit of massaging one or two tablespoons of coconut oil into my hair for a deep conditioner and it has NEVER BEEN SOFTER. I typically deep condition with coconut oil at night and then put my hair up in a bun and put a towel over my pillow to protect it and then just wash the oil out in the morning. It typically takes a little extra shampoo to get the oil out but it is well worth it for how soft and silky and healthy your hair will be thanks to all the healthy fats and vitamins in the coconut oil.

4. Oil pulling: Alright this one is a little nasty. I'm not going to lie it took me a real long time to get on board with this one but the results have really been worth it. "Oil pulling" involves swishing a little bit of coconut oil around in your mouth for 20 minutes or so (like mouthwash) to pull all the nasty toxins and bacteria out of your mouth, off your tongue, and from your gums. So nasty right? However, I had heard so much about the detox and teeth whitening benefits of oil pulling that I figured I'd give it a try. It took me a long time to get used to having oil in my mouth (especially for 20 minutes!) and not wanting to gag. But I've been oil pulling for about three weeks now and I can in fact saw that my teeth are whiter and my gums seem much healthier too. They don't bleed anymore when I floss and I've also noticed that my breath is much fresher. The oil pulling bandwagon is a hard one to jump on and it's definitely not for everyone, but my mouth has never looked or felt healthier. I honestly feel like I just came back from a cleaning at the dentist after every time I oil pull. Feel free to comment below with any questions on oil pulling since it's a new idea for a lot of people. :)

5. Makeup remover: I used to buy those makeup removing wipes from Target or wherever. They worked really well, but they were kind of expensive and I always seemed to go through them too quickly. Instead, I've found that a little coconut oil on a cotton pad is the most natural, and most effective way to get off all of the day's makeup. A dab of coconut oil gets even my waterproof mascara to wipe right off pretty easily. And the best part of using coconut oil as makeup remover is that it moisturizes your eyelashes and makes them grow super thick and beautiful. Total win-win!

6. All natural popcorn: I loooove popcorn. Not just for movie nights, but like all the time. Recently, I've gotten into making it the natural way (buying the big container of kernels and then putting some in a paper bag in the microwave for a bit) to avoid the yucky chemicals in the "movie theater butter" and all the chemicals on the packaging. I feel a lot better about eating popcorn this way than using the microwavable buttery bags, but part of me really misses the smooth, yummy taste. So now my new favorite is to put a little bit of coconut oil in the bag with the kernels and let them pop while soaking up the oil. So yummy! And an extra bonus is that not only is all natural popcorn a high fiber snack, it also has healthy fats from the coconut oil to give you a nice energy boost!

7. Coconut oil in coffee: I am a sucker for a good cup of coffee. And I'm a little picky about my coffee too. (No cup of coffee will ever beat Bean Trader's in Durham, NC) But anyway, as a nutrition major, I knew about all the health benefits of consuming a little coconut oil due to the medium-chain triglycerides. (MCT = slow burning energy. Energy all day yay!) Lately, my usual cup of coffee just wasn't cutting it. I found myself tired and sluggish just a few hours after. So I decided to stir in some coconut oil for that slow burning energy. I used half the regular amount of creamer that I usually used and the other coconut oil and my coffee tasted DELICIOUS. It was silky and smooth and just all around yummy. If you're looking for that extra energy boost without the crash of caffeine, I would highly recommend trying some coconut oil in your coffee.

You can find coconut oil at Target, Whole Foods, or really just about any grocery store. I typically get mine in the giant container from Sam's Club or Amazon because I love it so much and don't want to run out any time soon.

Also, it is important to note that you should be purchasing extra virgin, cold pressed coconut oil (it should smell like coconut when you open it), because that way it is unprocessed and still has all the good stuff it in. I hope you try a few of these and feel free to comment about any other uses that you've tried!