Nothing beats the smell of freshly brewed coffee in the morning. Mmmmm…I’ve been known to even bring my a.m. Joe to the gym with me (it’s been shown that having a cup about 15 minutes before working out increases endurance and helps burn fat.Enough for me to justify it!).  I like to brew my own organic coffee (I even set the timer on the coffee maker the night before) and add a splash of organic skim milk. But, every once in a while I do like a flavored coffee. And, clients often ask, “Just how do they make vanilla coffee vanilla?”  Here’s the scoop on those little flavored beans.

First off, to get a coffee bean rich in flavor, the hull needs to be removed from the bean and then roasted. Roasting takes only a short time, 15-30 minutes at most, and then the beans are left to cool. Flavors are usually added gradually once the beans have cooled so the coffee flavor itself isn’t destroyed. Flavorings are added in the form of oils but don’t worry – the percentage of oil to beans is so miniscule it adds no calories or fat.  The oil is sprayed on the beans as they tumble around a vat to be coated evenly and left to dry. Flavor intensity is determined by roast temperatures (light, medium or dark) to give rich bold flavors without calories.

However, beware when you are stopping by your fave java joint. Even though beans have already been flavored, often, flavored coffees made by baristas, have added calorie laden syrups or artificially sweetened syrups. These syrups add calories — all from sugar. A single pump provides about 30 calories and who stops at just one? Opting for sugar free syrups is an even worse idea, since artificial sweeteners like aspartame, sucralose, acesulfame potassium, neotame and sacharrin are added to emulate flavors and are hundreds of times sweeter than regular sugar.Gross! Finally, for all you home specialty-coffee-makers, when choosing to buy instant flavored coffee be sure to read the label because those tend to have added sugar AND fat as well.

Here are some easy ways to make your own flavored coffees:

• If you have coffee beans and a grinder: In a stainless steel or glass bowl, pour beans in and drizzle with natural and pure flavored extract such as vanilla or hazelnut. An ounce (think shot glass) per pound of beans is all you need. Coat beans evenly and then grind when ready brew.

•  If you buy ground beans: First check the expiration date. Fresh is best! Go for original plain roasts. To get different flavors open up your spice cabinet, fridge or pantry and combine. You have complete freedom here to experiment. Grind up some almonds or hazelnuts and mix about half a teaspoon per cup to ground beans and brew. Shave in some fresh cinnamon, nutmeg or pumpkin pie spices for a spicy treat. For a more exotic blend try orange zest or coconut shavings. When the hot water steams over the mixture the flavors are extracted and absorbed in the liquid.

• Watch what you put in your cup: Creamers, milks, and sugar all add calories. If you’re not mindful about how much you add and have 3 or 4 cups a day you could easily be adding 200-300 maybe even more calories a day. Many fancy concoctions contain enough calories to count as a meal! See if you can wean yourself from extras in your Joe and make do with less.

Be mindful of your Java. Flavor it responsibly and enjoy it deliberately. Cheers!

What’s your favorite flavored coffee? Have you ever made your home at home?

Nothing beats the smell of freshly brewed coffee in the morning. Mmmmm…I’ve been known to even bring my a.m. Joe to the gym with me (it’s been shown that having a cup about 15 minutes before working out increases endurance and helps burn fat.Enough for me to justify it!).  I like to brew my own organic coffee (I even set the timer on the coffee maker the night before) and add a splash of organic skim milk. But, every once in a while I do like a flavored coffee. And, clients often ask, “Just how do they make vanilla coffee vanilla?”  Here’s the scoop on those little flavored beans.

First off, to get a coffee bean rich in flavor, the hull needs to be removed from the bean and then roasted. Roasting takes only a short time, 15-30 minutes at most, and then the beans are left to cool. Flavors are usually added gradually once the beans have cooled so the coffee flavor itself isn’t destroyed. Flavorings are added in the form of oils but don’t worry – the percentage of oil to beans is so miniscule it adds no calories or fat.  The oil is sprayed on the beans as they tumble around a vat to be coated evenly and left to dry. Flavor intensity is determined by roast temperatures (light, medium or dark) to give rich bold flavors without calories.

However, beware when you are stopping by your fave java joint. Even though beans have already been flavored, often, flavored coffees made by baristas, have added calorie laden syrups or artificially sweetened syrups. These syrups add calories — all from sugar. A single pump provides about 30 calories and who stops at just one? Opting for sugar free syrups is an even worse idea, since artificial sweeteners like aspartame, sucralose, acesulfame potassium, neotame and sacharrin are added to emulate flavors and are hundreds of times sweeter than regular sugar.Gross! Finally, for all you home specialty-coffee-makers, when choosing to buy instant flavored coffee be sure to read the label because those tend to have added sugar AND fat as well.

Here are some easy ways to make your own flavored coffees:

• If you have coffee beans and a grinder: In a stainless steel or glass bowl, pour beans in and drizzle with natural and pure flavored extract such as vanilla or hazelnut. An ounce (think shot glass) per pound of beans is all you need. Coat beans evenly and then grind when ready brew.

•  If you buy ground beans: First check the expiration date. Fresh is best! Go for original plain roasts. To get different flavors open up your spice cabinet, fridge or pantry and combine. You have complete freedom here to experiment. Grind up some almonds or hazelnuts and mix about half a teaspoon per cup to ground beans and brew. Shave in some fresh cinnamon, nutmeg or pumpkin pie spices for a spicy treat. For a more exotic blend try orange zest or coconut shavings. When the hot water steams over the mixture the flavors are extracted and absorbed in the liquid.

• Watch what you put in your cup: Creamers, milks, and sugar all add calories. If you’re not mindful about how much you add and have 3 or 4 cups a day you could easily be adding 200-300 maybe even more calories a day. Many fancy concoctions contain enough calories to count as a meal! See if you can wean yourself from extras in your Joe and make do with less.

Be mindful of your Java. Flavor it responsibly and enjoy it deliberately. Cheers!

What’s your favorite flavored coffee? Have you ever made your home at home?

Drink up

For most of us, holidays mean family fun and lots of delicious and not always so nutritious treats.  A Grande Starbucks Gingerbread Latte has 320 calories and 37g of sugar, a large Dunkin Donuts Hot Apple Cider has 260 calories and 66g of sugar, and a McDonalds Peppermint Hot Chocolate has 410 calories and 50g of sugar. But we don’t want to scare you; after all, Halloween is over.  Enjoy a favorite seasonal hot drink a couple of times in these cold months rather than as a daily treat. Just be sure to order the smallest size available (and focus on enjoying EVERY sip!) and hold the whipped cream!

NLT: Find a great herbal tea with cinnamon spice as your go-to treat, or try this delicious, homemade, family friendly cider recipe. The aroma alone will have your neighbors knocking on your door to try some.

Alcohol Free Mulled Cider

Ingredients

• 1 pear, not too soft
• 1 orange
• 1-2 tablespoon whole cloves
• 1 lemon
• 3-5 whole allspice berries
• 3-5 inches peeled fresh ginger root, cut into 1-inch pieces
• 1 medium stick of cinnamon
• 2-3 gallons apple cider

Directions

1.       Pour cider in a heavy pot and bring it to a simmer.

2.       Stud pear and orange with cloves.

3.       Peel large pieces of rind from the lemon and twist each pieceto release the lemon oil.

4.       Place fruits and spices in your slow cooker, pour a gallon of cider over them, and turn it on high heat for a few hours. Enjoy!

As the temperature rises outside, it seems as though we are throwing ice cubes in everything! From a morning pick-me-up coffee to a refreshing afternoon herbal tea to a daily dose of water, ice cubes play a central role in our summertime plight to cool down.  These hydrating jewels are often underappreciated so we are taking time to give these cubes the credit they deserve. Not only do they keep our summertime beverages cold and refreshing, but they can even help save time in the kitchen while keeping portions in check. Here are some of our favorite ways to put that ice cube tray to good use this summer:

• Create freshly squeezed citrus cubes:  Squeeze fresh lemons, limes or oranges into a glass.  Add some water to dilute. You can even add some zest for extra flavor.  Pour into ice cube tray and freeze.  Once frozen, add cubes to water or iced tea for a burst of flavor.

• Freeze thinly sliced fruit: Add small slices of fresh strawberries, peaches or cucumbers to water and freeze in cubes. Your glass will not only look more attractive, but as the ice melts, it will taste better too.  All with an added bonus of vitamins, minerals and antioxidants from the fruit.

• Spice up cubes with herbs: Freeze fresh mint or rosemary with water in ice cubes trays.  When melted, it makes a refreshing and unexpected addition to iced tea or water.

• Sweeten water with juicy cubes: Craving something sweeter? Fill your ice cube tray with your favorite 100% juice – I like pomegranate or grape.  Once frozen, toss ice cubes into your (or your children’s) glass of water.  The juice will add sweetness to the water but will also be diluted, helping to avoid excess sugar and calories.

• Blend smoothie bites: Blend your favorite fruits (strawberries, banana, mangoes, blueberries) until smooth. Pour into ice cube trays and freeze.  Enjoy your very own smoothie bites!

• Concoct creamy yogurt chews: Craving something creamier?  Try adding in some non-fat Greek yogurt.  Blend 1, 6oz container of Greek yogurt with a large banana, ½ cup fresh (or frozen blueberries) and a peach.  Blend until smooth, pour into trays, freeze and voila – a perfect afternoon treat rich in calcium, protein and potassium!

• Cool down coffee: Freeze leftover coffee and add the cubes to the next morning’s batch.  It will keep iced coffee cold without diluting it, helping to keep that caffeine buzz going all day.

• Pack portion-controlled savory cubes: Freeze small batches of tomato sauce, chicken broth or pesto for later use.  Pull out one or two as needed.  It’s a great time saver during the week as you can just pop from the tray and whip up dinner, without having to defrost the whole batch.  Great for portion control!

While we all love to be bronzed and beautiful in the summer, all that time in the hot summer sun can leave you and your skin looking exhausted. Months of extra sunscreen application, while extremely important for blocking harmful UV rays, can wreak havoc on your skin. So give yourself a little extra TLC this month with an energizing dose of coffee. Yes, coffee! Coffee is not only a perfect morning pick-me-up beverage, but it can also be a great morning pick-me-up for your skin. A recent study from the University of Tennessee found that topically applied caffeine reduces inflammation of the skin. Coffee grounds act as a natural exfoliant, removing dead cells and revealing fresh and healthy skin. Research also suggests that caffeinated substances such as coffee can help repair cellulite damage. Caffeine reduces the puffiness associated with cellulite by moving fluid quickly throughout the body and also tightens up blood vessels, so skin looks smoother and sleeker. Start your morning off right – with some coffee in the shower!

NLT: Don’t throw away leftover coffee grounds – use them to make your own coffee body scrub. After you’ve had your morning cup, mix 3 tablespoons of the used coffee grounds, 1 tablespoon of sugar, and 2 tablespoons of olive oil in a bowl.  Apply while taking a hot shower. Lather, rinse, dry and voila – a caffeinated way to healthy, smooth, beautiful skin! Looking for more do-it-yourself ways to maintain that healthy glow? Check out more skin care recipes on our website. We love this Carotenoid Protective Mask, as it helps protect against sun damage for firmer, healthier skin. http://www.nutritiouslife.com/carotenoid-protective-mask/

Lara, our veteran Nutritious Life registered dietitian, new client coordinator and rock star mom spoke at a Big City Moms event recently and wanted to share some of the myths she discussed for those of you who didn’t get to attend.

A few words from Lara…

What fun I had speaking to a beautiful group of expectant moms at The Big City Moms “Meet the Experts” Dinner. I am one of the rare women who loved – yes loved – being pregnant. The best advice I can give (to grab hold of this feeling if you don’t already share it) is to embrace the changes that your body is going through. I know it is scary that first time you look down and can no longer see your vagina or toes(!!), but I promise one day they will be visible again! These are a few of my favorite pregnancy/breastfeeding myths that I shared with Big City Moms:

Myth Number 1: You are eating for two
While you do need to eat a diet rich in nutrients like calcium and iron, you only need an extra 300 calories per day during the second and third trimester. A perfect pregnancy snack is a yogurt parfait made from 6 oz plain non-fat yogurt with 1 Tbsp wheat germ, 1/4 cup blueberries and 8 chopped walnuts. This snack is packed with bone-building calcium, fiber to keep you full and from getting constipated, antioxidants for improved immunity and healthy fat for your growing baby’s brain. And, guess what? This snack is about 2/3 of the way towards all the extra calories you need! Other good choices are:

• Yogurt parfait (see above) 190 calories
• Kind Bar – keep under 180 calories
• 1 Tbsp natural almond or peanut butter spread on 1 graham cracker sheet for a sweet and salty snack155 calories
• Apple and 1 organic string cheese 170 calories
• 1 cup mango sprinkled with 2 Tbsp wheat germ 150 calories
• 1/2 cup non-fat cottage cheese with 1 cup sliced strawberries 140 calories

Myth Number 2: Forget the fish
Fish and shellfish provide important nutrients including lean high quality protein and other nutrients such as omega-3 fatty acids. While there are some fish that you should avoid during pregnancy due to high mercury levels, others can be consumed as part of a healthy diet.

The Food and Drug Administration and the Environmental Protection Agency advise pregnant and breastfeeding women and women of childbearing age to eat up to 12 ounces of low-mercury fish per week including shrimp, salmon, chunk light tuna and catfish and to AVOID shark, swordfish, tilefish and king mackerel. Note that chunk light tuna is lower in mercury than albacore. If you choose albacore, limit fish consumption to 6 ounces per week. Check out EPA.gov for additional fish safety information.

Myth Number 3: Steer clear of Java!
Many women are wary of consuming their favorite cup of Joe since a 2008 study, published in the Journal of Obstetrics and Gynecology found that pregnant women who consumed more than 200 milligrams of caffeine a day, equivalent to about two cups of coffee, had twice the risk of miscarriage as the women who consumed no caffeine at all. Experts still agree that one cup equivalent to 12 oz coffee is still considered safe during pregnancy. Remember though that caffeine is found in beverages and foods other than coffee! As always, check with your MD!

• Starbucks tall coffee12 oz, 260 mg caffeine
• Starbucks tall misto 12 oz, 115 mg
• Decaf coffee 12 oz, 20 mg
• Green tea 8 oz, 20-50 mg
• Soda 12 oz, 20-70 mg
• Haagen-Dazs coffee ice cream 8 oz, 58 mg

Myth Number 4: You must drink milk in order to produce breast milk
While you do want to stay hydrated, you do not need to rely on milk as your source of fluid! Non-fat and low-fat milk are an excellent source of nutrients including protein, calcium and vitamin D and I do recommend consuming milk and other non-fat low fat dairy as part of a healthy balanced diet. But, don’t fret if you don’t like milk. You will still produce breast milk and it will be just as nutritious! I DO promise though that if you are nursing you will be very thirsty! Keep a glass of water next to you while you are nursing and remember to drink water throughout the day!

Acidic foods, like that AM cup of coffee, can be especially difficult on the stomach. If you’re one of many with food intolerances, you’ve probably dealt with symptoms ranging from mild discomfort to full-blown heartburn. Having tummy trouble, but can’t imagine a morning without your cup of Joe? We found the perfect product for your sensitive stomach! It’s called the Toddy, a cold brewing system that holds onto the fabulous coffee flavor while eliminating much of the dreaded acidity.

NLT: Not only is it a cheaper alternative to buying ‘coffeehouse’ coffee, it’s
smooth, delicious, and easier on your stomach. Use your Toddy to make
steaming hot or ice cold coffee. Refrigerate your brew for up to 14 days, and
serve it over ice, or re-heat it in the microwave and enjoy!