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. :)