Visions of Apples Dancing in my Head

I’m sitting here at work dreaming of an Apple Cider from Tim Hortons. OR call me crazy, the Caramel Apple Spice from Starbucks.  I think because it’s a cool autumn like day, I just feel like snuggling up on my couch at home with a hot beverage. But then when I start thinking about the nutritional value of the drinks I am craving, I have to reconsider.  Lets take a look at the nutritional content of my Grande Caramel Apple Spice WITHOUT Whipped Topping:

Caramel Apple Spice
Calories 280
Total Fat 0g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 70g
Dietary Fiber 0g
Sugars 65g
Protein 0g

So, if you are a calorie counter (which I am) I could easily sacrifice 280 calories for that.  However, I’m unsure if I want to ingest 65 grams of sugar.  As good as it sounds, I think I will have to pass.. unfortunately.

What are you favourite Autumn drinks?  I know the Starbucks Pumpkin Spice Latte is a favourite – by the way, I tried it a year ago to find out what all the hype was about.. it was absolutely disgusting!  Lets take a look at some of our favourite Autumn/Winter drinks.  NOT to judge those who drink these drinks, or bash any of these companies; I’m simply just enabling you to be aware of your choices.

Starbucks Grande Pumpkin Spice Latte:

Pumpkin Spice Latte
Calories 380, Calories from Fat 120
Total Fat 13g
Saturated Fat 8g
Trans Fat 0g
Cholesterol 50mg
Sodium 240mg
Total Carbohydrate 52g
Dietary Fiber 0g
Sugars 49g
Protein 14g

Tim Hortons Medium Chocolate Latte

 

 

Calories 230
Fat 7g
Protein 9g
Carbs 32g
Fibre 0g
Sugar 30g

 

 

Tim Hortons French Vanilla:

 

Calories 310
Fat 10g
Protein 5g
Carbs 52g
Fibre 2g
Sugar 40g

 

 

 

Starbucks Grande Cinnamon Dolce Latte:

Cinnamon Dolce Latte

 

Calories 330, Calories from Fat 120
Total Fat 13g
Saturated Fat 8g
Cholesterol 50mg
Sodium 140mg
Total Carbohydrate 42g
Dietary Fiber 0g
Sugars 40g
Protein 12g

 

These are just a few of many of our Autumn favourite drinks!! I’m not saying not to have them – I just want to stress the importance of moderation!  I know at Starbucks you can also order the “skinny” versions of most drinks and enjoy your favourite drink, minus all the added sugar.

Sweet Heat Shrimp & Pineapple Skewers

Good morning!
While browsing the internet this morning for some new recipes I can try at home – I found this one that I know my husband will love, so I thought I’d share!

I found it from the Hungry Girl website.

Sweet Heat Shrimp & Pineapple Skewers

Hungry Girl's Sweet Heat Shrimp & Pineapple Skewers

Ingredients:
1/2 cup pineapple juice You don’t need added sugar
1 tbsp. Sriracha 
1 tsp. Chopped garlic
1 tsp. Chopped ginger
1 tsp. Honey
10 oz. (about 22) raw large shrimp, peeled, tails removed, deveined
1 cup fresh pineapple chunks 

Directions:
In a wide bowl, combine all ingredients except shrimp and pineapple. Mix until uniform.
Add shrimp, and stir to coat. Cover and refrigerate to marinate for 1 hour.
Meanwhile, if using wooden skewers, soak in water for 30 minutes to prevent burning.
Alternately thread shrimp and pineapple onto four skewers. Discard excess marinade.

Bring a grill sprayed with nonstick spray to medium-high heat. Grill kebabs for 3 minutes with the grill cover down.
Flip kebabs. With the grill cover down, grill for 3 minutes, or until shrimp are cooked through and pineapple has lightly browned.

MAKES 2 SERVINGS!

The nutrition value of the skewers will be skewed as I ditched the pineapple juice.  However, here’s a GUIDELINE. Obviously the sugar content will be a little lower.

1/2 of recipe (2 skewers): 206 calories, 1.5g fat, 563mg sodium, 19.5g carbs, 1g fiber, 13g sugars, 28g protein

Should you eat before a workout?

MYTH: Never Eat Before a Workout

The Truth: You should always eat something before exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth once and for all.

You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A recent study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to buildmuscle, not eat away at it!

Your body needs energy to perform at a high intensity.You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein. Here are a few quick, healthy ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.

The Bottom Line:

You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout.