Holiday Hacks: Starbucks
Heading out shopping? Need that caffeinated boost to get you through the day? By all means, go get it!
AND…
Here’s how you can enjoy your Starbucks (or your favorite local bistro’s) treats without derailing your fitness goals and consuming tons of crappy calories that will only add to your battle of the bulge.
Hack 1 — Go One Size Smaller (especially on espresso based beverages)
Herisey you say! And maybe so, but what you’re getting in the larger sizes isn’t more espresso (with the exception of tall to grande) its MORE MILK. Soy, almond, coconut — doesn’t make a difference, that’s what you’re paying for in the bigger sizes. So, instead of upsizing — if you really need that jolt, just get another shot in your tall! (next to no calories added).
Hack 2 — Cut Back the Syrup
You love your peppermint mocha (still my fave), sure! That’s 8 shots (in a grande) of sugar please. Well, not pure sugar, they actually have some peppermint flavor in there too.
Every flavor you add to your cup brings a massive amount of syrup to your coffee. Don’t want to go with a “skinny” becuase you don’t like the taste or the artificial sweetener? Then cut back. One pump in a tall (two if you really like it sweet), two in a grande. BOOM, half your sugar induced insulin spiking calories gone. You’re welcome.
Hack 3 — Go Non-Fat
I can hear all the paleo/primal/Atkins crowd going crazy here. Listen, it just depends what you’re doing and how you’re doing it.
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Please remember this: loosing weight is (at the end of the day) an energy thing. Take in less energy than you burn over the course of 5–7 days and you’ll loose weight.
SURE. It’s not only that, but I can’t go into gut biome health, inflamation, leaky gut and insulin markers here. Part of this advice is hoping that whomever is reading this has already started to look at his/her general health. OK? Can I continue?
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Going non-fat instead of whole milk or cream saves you boat loads of calories. And FINE. If you’re primal/paleo/etc. then don’t sweat it. You’re probably not counting calories so much (I eat all kinds of real food — except grains — which makes my nutrition look pretty paleo on most days) but I do eat starchy carbs on my “lift” days to get more fuel (and cheat a bit)).
Point is folks, it’s an option for those that like to balance out their calories and also manage their insulin levels and inflamation.
Hack 4 — Don’t Get Flavored Drinks!!
So, here’s my solution. Get a Flat White made with Coconut Milk. A little sugar, a bit more fat and a few more calories than a skinny. The benefit? The risetro (espresso process) makes the shot sweeter. You get two shots in the tall by default. The coconut milk makes it plenty sweet.
Still need a little flavor? Sprinkle on some cinnamon or mocha at the station where the napikins are :)
Hack 5 — Don’t Get the Food
Virtually everything that you’ll see in the Starbucks (while maybe high quality) has lots of starchy carbs, grains and most likely sugar. Why do it? Save that energy consumption for a great meal — you’ll be glad you did.
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Thanks for reading.
