DIY Coffee Shop Treats: How Not To Waste Calories (or $$$)

As I waxed poetic about coffee and how wonderful I think it is, I made a promise to share how I enjoy coffee house drinks without expending my entire calorie bank (or my piggy bank).

Seriously. You've seen the "Eat This, Not That" reports reveal the mother load of calories that you can obtain from a Starbucks Frap, Mocha, Capp, Extra Whip, yada, yada...

Big 'ol waste of money. Double-big 'ol waste of calories. I honestly cannot bring myself to drink anything that has more than 0-20 calories in it anyways.

I drink a few basics: water, coffee (very strong coffee sweetened with an artificial sweetener (Equal* is my go to) and lightened a bit with Land O' Lakes Fat-Free Half & Half (which tastes rich and creamy, but low in calories and no fat), and sometimes unsweetened iced tea.

My higher calories drinks, I must admit have health benefits: red wine (in moderation) and fat-free milk (90 calories, protein rich, strong bones = worth every calorie).

As I mentioned before, I am a coffee snob - I grind my own beans, use a water filter, pay a little more for beans that are super shiny, almost greasy, and extra dark. I save hundreds of dollars a year by doing this (as opposed to getting my coffee on the go...). I also never buy the fancy coffee drinks, despite the occasional urge to splurge. I have devised my own recipes that are just as delicious, healthier, and cost way less.

Here are three of my favorites:

Iced Coffee Latte
Using the leftover morning coffee, I fill a glass with lot of ice and pour the coffee in until almost full (leaving room for creamer). I then add about 2-3 tbs. of whatever Coffee-mate flavored non-dairy creamer suits my mood or happens to be in my fridge (Italian Sweet Cream is my favorite, but others that are good go-to flavors include Peppermint Mocha, Hazelnut, and French Vanilla). Then, if I want to make it foo-foo, I add a drizzle of dark chocolate Hershey's syrup, and top with fat-free whipped cream. Perfect for a hot summer afternoon!

Hot Mocha Latte
I like to use the hot chocolate we never seem to finish to make delicious hot coffee treats. I use one mug of coffee, and dissolve half a packet of hot chocolate mix, a dash of fat-free creamer (plain or flavored), top with fat-free whipped cream, and sprinkle with cinnamon. You can get creative and use various flavors of hot chocolate mix (chocolate raspberry, low fat, low sugar, non-fat, etc.). Hits the spot (and saves your wallet)!

The After Workout Mocha Protein Smoothie
After a heavy workout day, I usually drink a protein smoothie within a hour post-workout. I use GNC Chocolate Pro-Performance 100% Whey protein, a lot of ice, fat-free milk, and a healthy splash of coffee. Delicious (and cheap)!

Enjoy!

Anna Marie

Swinging Spin Time

For one of my dear spin students at Washington Sports Club....this playlist is for you. Thank you all for working so hard. It's difficult to call teaching spin "work" when I love helping you achieve your fitness goals.

Keep on spinning! (and check back here for individual spin workouts, ideas, and playlists).

Song Name (Duration) Artist

Bei Mer Bist Du Schon (4:11) Sammy Cahnm Saul Chaplin, Jacob Jacobs, Sholom Secunda

Sing, Sing, Sing (5:05) Louis Prima Fishnet Stocking (2:26) Stray Cats

Angelina (4:17) Louis Prima

You,Me & the Bottle Makes 3 (3:34) Big Bad Voodoo Daddy

Shout & Feel It (2:28) Count Basie

Rock This Town (6:37) The Brian Setzer Orchestra

It Don't Mean A Thing (2:51) Duke Ellington & Irving Mills

Zoot Suit Riot (3:53) Cherry Poppin'Daddies

Lazy River (3:27) Louis Prima

Pennies from Heaven (2:21) Louis Prima

When You're Smiling - The Sheik of Araby (3:58) Louis Prima
This is a great ride - go with the flow and enjoy the tunes!

Anna Marie

The Morning Grind: Why Coffee is So Hot

As I sit here, trying to enjoy my morning coffee before the Bear emerges from his lair, I am thinking about why I like it so much (yes...I would even say I love it).

I have countless photos with my coffee

1. It's that yummy cup of something warm in the morning. 
2. It's tasty (my latest brew is the Pleasant Morning Buzz, extra strong and freshly ground daily at our house, every a.m. at 5 a.m.).
3. It's a kick start that is so subtle I barely notice. This is probably due to years of drinking this amazing elixir. 
4. It represents my "me" time. My special treat to myself. (This is why I don't half-ass my coffee prep. Yes, I'm the coffee equivalent of a wine snob). 
5. It makes me happy. Really. Even the little Bear knows this already. Perhaps he has learned it from the big Bear. Sometimes on the weekend, when I have forgotten to set up my coffee maker the night before (I like to wake-up to the smell, which probably annoys the hell out of my non-coffee drinking husband), they will grind and brew my coffee for me (to coax me out of bed). This is impressive to me...as my husband is not a coffee drinker, but knows (and appreciates) how important it is to starting my day off right (and helping me find my happy place). Did I mention I love him? Do I feel bad about sleeping in? No. They watch Clone Wars/Star Wars every Saturday morning. I don't feel bad about missing this at all. 

Don't like the taste? I can't help there. I'd like to say coffee drinking is an acquired taste. For some it is, but I started drinking it so young, I can't remember not liking it. It' a Cuban thing. Also, in the past, every single place I have been employed whole-heartedly supports this habit. Sounds bad saying that out loud.
However, in the past few years we have seen many reports touting the benefits of coffee consumption. Perhaps they were keen to those benefits.

This mainly applies to moderate coffee consumption  - I'm talking 2-3 cups a day at most. I am not talking about those of us who funnel the stuff (wait, did I say us?). I will point out that there have been "risks" associated with drinking unfiltered coffee (i.e., french press prepped, which I like, but have given up). This particular method may put you at risk for increased blood cholesterol levels. Also, if you have a particular genetic mutation that inhibits your ability to break down caffeine, coffee might not be right for you (it may increase your risk for heart disease). Heavy consumption (defined at 4> cups a day) might lead to irritability, anxiety, sleeplessness (which we all like to avoid). Also, if you load up on sugar and cream (i.e., more cream than coffee) it might add extra calories you don't actually want.

The benefits to coffee drinking (that I have found) include the following:
1. Mental alertness and improved cognitive function
2. Protective against Parkinson's disease, Type II Diabetes, liver cancer
3. High content of anti-oxidents
4. Reduced risk of gallstones, colon cancer, and Alzheimer's disease

Some of these benefits are associated with heavier consumption, so there is some debate over whether or not coffee is actually good for you. As I review some of the research, I would say, if you don't drink it, it's not a habit I would start. Caffeine is mildly addictive, but it's not like people aren't getting it somewhere else (ahem...Diet Coke?).

What about from a fitness perspective? To drink or not to drink before a workout. I drink it before. But always at the minimum, an hour prior.

Here are some tips from a brief article on how coffee can be a great addition to your workouts, by simply following some tips, like the amount of coffee/caffeine, timing, and pairing it with a small snack.

Here is a great resource on how much caffeine is in various products.

In some studies, research has shown to boost athletic performance by 20%, however as a researcher, I also know that without reviewing those studies, there may be other things at work here (especially if athletes thought they were getting something to improve their performance). People have a tendency to "perform better" when we know we are being watched/studied. Research is still not 100% clear on why or how caffeine improves performance, as it acts on multiple systems in the body.

My recommendations - if you drink it, keep on drinking. If you don't, you are probably getting your caffeine fix from some other source, so why mess with it.

Supporting my habit

My own personal advice:

1. Try to drink your coffee 30-60 minutes prior to your workout accompanied by a small snack. That way your stomach isn't upset, and you get the peak benefits of your caffeine.
2. Don't drink the sugary, loaded, pseudo coffee concoctions you get from various coffee joints. Way too expensive - perfect way to simultaneously sabotage your budget and your waistline. Plus, you can make your own healthier version at home (I will share some recipes later this week). 
3. When you think it's time for a second cup, do a quick evaluation of why you need another cup. Tired? Cranky? Feeling bored? Unable to focus? Is it prior to 3pm? Oh, what the hell am I talking about? Go for it. 

Anna Marie

To Use Machines or Not...

Amidst the plague that invaded our house this past week/weekend, blogging about living healthy took a back seat to, well...just trying to stay alive. We are back up and running (kind of) and trying to get back to feeling 100%.

I found this article today and thought it had some great insight on "better" exercises. The article emphasizes more "functional" movements...movements that mimic real life activity, as opposed to sticking to machines (which often emphasize non-natural movements).

Check it out!

The Six Exercise Machines You Must Avoid

Anna Marie

Finding My Run Again...

I've lost my run. My perfect 5k, that keeps my endorphins dancing. I have been fighting with running for the past few weeks. Partly because my feet hurt so darn bad and I am hoping my new, custom-made orthotics are going to help (thanks Walter Reed hospital).

There are a few other things that have gotten in my way as well. The major one, feet aside, would be the cold. I hate running in the cold. I have tried it multiple times. I'm not talking Floridian cold (i.e., oh no, it's 60 degrees outside again!)...I'm talking the 20-30 degree which makes me inner ear tubes feel like they are going to freeze and crack.

I've got all the cold weather running gear. Jackets, wind-proof, thermal, ear covers, hats, gloves, etc. Not working for me. Spring keeps throwing me the same old story, "hey, I'm almost here...nevermind...not ready yet...here's some more cold."

The only good thing about running in the cold is that I usually can't feel how bad my feet hurt.

So how am I finding my run until I get back in the good 'ol sunshine state (t-minus three weeks and counting)? I'm hitting the treadmill and mixing up my cross-training so when I hit the pavement, it will be running.

Treadmills stink - I have been doing a mix of walking on an incline, slow runs, and interval runs with sprints. I only do about 20 minutes of treadmill work. Because I hate them so very, very much. I am doing this about 2-3 times a week.

Cross-training work has consisted of spinning (I teach a 45 minute class plus I get on a bike after one of my runs to do a slower ride and loosen up a bit).

I have also been rowing, which I love. I try to get in one 30 minute rowing session a week, at a very high intensity (keeping between 30-31 strokes/minute for the entire session). Rowing is awesome because it works your body in a very different pattern than running does, which is the idea behind cross-training (avoiding repetitive motion injuries, while working different muscles).

When I feel really good, I will also throw in a quick elliptical session. I like to vary my elliptical sessions by doing several different things. I used different machines. Some imitate cross-country skiing and have no include, while others can be inclined until it feels like you are hiking up a mountain. I also throw in some speed intervals, crank and lower the resistance, and always, always work through my heels.

Very important point here - don't go up on your toes while "ellipticalling" (I just made up a word). Push down through your heels and you will feel the muscles that should be working kick in (your glutes, your quads and your hamstrings) and you won't over work your calves (and end up unnecessarily sore in one place). (This same rule...working through your heels...applies to squats as well).

Hopefully, these combined efforts will get me back to my preferred run pace/distance once I thaw out.

Anna Marie

A Note On Intensity

When I teach spin, I often get asked "how do I know if I am working hard enough?" I often reply, "Are you sweating? breathing harder? feeling your muscles?"

Actually, there are different scales to judge exertion level while engaging in physical activity. Scales from 1-10 are common, but I think this is too much to juggle mentally. Hmmmm....am I am a 7 or an 8...perhaps I just went down to a 6.

I use 4 levels of exertion/intensity for my students. I like the whole "keep it simple" idea. There isn't a whole lot of wiggle room, so it's pretty clear what you should be feeling physically.

Level 1: This is any level/type of activity that you can continue to do for an extended period of time, without breaking much a sweat, or feeling any sense of breathlessness, tiredness, or a need for recovery. Basically, you're not working too hard.

Level 2: This is what I call the warm up level. This is an intensity that you feel like you could (or feasibly could) maintain for 20-30 minutes and just start feeling warm, and getting those little beads of sweat on the top of your lip or forehead. It's when you feel the blood starting to pump and your muscles become more limber and warm. It is always recommended to engage in about 5-10 minutes of warm-up prior to any increased levels of exertion. I am a big fan of either a brief cardio warm-up or range of motion movements (i.e., doing trunk rotations or body weight squats prior to a workout that will use similar muscles). The idea of static stretching to warm-up is officially out of fashion.

Level 3: This is where the magic happens. I describe this as a level of exertion that can only be maintained for 5-8 minutes maximum, before needing a brief, active recovery. At this level, you find yourself sweating, breathing hard, perhaps with your mouth open, and if you try to talk, it is difficult, at best. This is where you push yourself right to the edge of going "anaerobic" or the fine line before your muscles work without oxygen. This is a great zone to work in to develop both endurance and strength.

Level 4: This is the top level and reserved for dipping into that anaerobic zone I just mentioned. When you are in this level of exertion, you will be breathing hard, mouth open, and quite honestly, not able to talk. It is an effort you can maintain for 3 minutes maximum before dying for a recovery. Training in this zone is also important, especially to help kick yourself into a higher level of fitness.

Overall, this is a short post, but an important one to help you evaluate your efforts. Where are you currently "working"? What can you do to more accurately match the descriptions of these levels? Let these descriptions be your guide to find your "happy" place (or....your not so happy place, but one that makes you work harder).

Quality intensity produces increased performance leading to better results.

Later this week, I'll share my scream and shout playlist, which is definitely fuel for that level 3!


Anna Marie

Sundried Tomato & Goat Cheese Meatballs

These tasty little meatballs are a family favorite. I serve them up with spaghetti and a light marinara or puttanesca sauce. But, they are really good alone or as a main dish with a side of veggies.

I don't use exact measurements on this one...everything is eye-balled.

1 lb. turkey or chicken (ground)
A few slices/tsps. of goat cheese (about 1/2 cup or more if desired)
1/2 of sweet onion, chopped
1/2 green pepper, chopped
1/2 cup (or more) sundried tomoatoes (olive oil packed, rinsed and chopped)
Italian seasoned bread crumbs (or quick oats...or panko bread crumbs with a generous dash of italian seasoning)

Mix together in a bowl with hands so that you really incorporate the goat cheese throughout the mixture. Form desired size meatballs and bake at 375 degrees on a baking sheet (sprayed with non-stick cooking spray) for 30-35 minutes (or until no longer pink in center). You can then drop them into sauce and let them simmer (they will absorb some of the flavor).

These make for an excellent dinner and include protein, dairy and vegetables all in one tasty bite. We also like to use leftovers for sandwiches.

A new twist on a old favorite!

Anna Marie