Breakfast/ Coffee Calories

Coffee
How do you take your java -- cream, flavored, whipped, topped? All those add-ons are piling up the calories. Black coffee may be boring. But it could save you up to 600 calories.
Depending on the kind of milk and ingredients used, a large latte can contain from 250 calories to as many as 570 calories. And those delicious chocolate or blended coffee drinks you love also can add up to 500 calories or more.
Coffee in its "purest" form has no fat and no calories whatsoever. But here come the shockers:
Two tablespoons of flavored nondairy creamer (liquid) adds 80 calories and four grams of fat (as much as a pat of butter).
Two tablespoons of flavored syrup adds 80 calories, but no fat.
One tablespoon of cream adds 50 calories and six grams of fat.
One tablespoon of liquid plain nondairy creamer has 25 calories and two grams of fat.
One tablespoon of half-and-half has 20 calories and two grams of fat.
Cappuccino (espresso, steamed milk, foamed milk) has seven grams of fat and 137 calories when whole milk is used; four grams of fat and 109 calories with low-fat milk; just under a half gram of fat and 80 calories with fat-free milk.
Coffee latte (espresso and steamed milk) has 212 calories and nine grams of fat when whole milk is used; 167 calories and six grams of fat with low-fat milk; 123 calories and 0.6 grams fat with fat-free milk.
Coffee mocha with whole milk (espresso, cocoa, steamed milk) has 340 calories and 20 grams of fat with whipped cream; 260 calories with six grams of fat without whipped cream.
Coffee mocha with low-fat milk has 302 calories and 16 grams of fat with whipped cream; 220 calories and six grams of fat minus whipped cream.
Coffee mocha with fat-free milk has 264 calories and 11 grams of fat with whipped cream and 182 calories; two grams of fat without whipped cream.

Here are a few suggestions:
Choose the smallest size cup, either 8 or 12 ounces. Calorie savings of 110 calories.
Ask that your beverage be made with fat-free milk instead of whole milk. Calorie savings of 80 calories and 8 grams of fat.
Use a sugar substitute instead of real sugar. Calorie savings of 15 calories.
Order coffee without whipped cream, flavored syrup, chocolate or candy pieces

Cons
You have to balance the risks of heart disease and the risks of other health outcomes, because coffee and caffeine have been associated with a number of different health outcomes, both good and bad.
Drinking a lot of coffee may raise the risk of heart attack in some people.However, drinking one or two cups of coffee per day shouldn't raise heart risks,
Coffee intake was linked to higher risk of heart attack in people with slow caffeine metabolism and who were younger than 60. Caffeine alone dose not cause heart attacks, but add in all our added life stresser and you put yourself at higher risk. You are at higher risk if you have what is called a slow caffeine metabolism, which means you can not get rid of it very quickly. The messages is that not everybody responds in the same manner. This is not a one-size-fits-all model. Drinking four or more certainly doesn't have any beneficial effects for anybody. To find out if you are a fast or slow metabolizer you will need a special test.

Pros
Caffeine has been linked to a lower risk of Parkinson's disease. It also linked to the reduction of some cancers, diabetes and gallstones.
What About Tea?
Coffee contains lots of other compounds besides caffeine. So does tea, another caffeine source. It can be a great alternate.

Now that being said I know most of you will not give up on coffee, that’s fine. Let’s just keep it in moderation. Let’s not have too much of a good thing.

Great job team! Everyone did great this week. I did not have a lot of questions over breakfast, so I'm guessing we are all Experts now, right? So if we are all on track, we will be moving on to our 2nd meal of the day next week.

Thank you everyone for your support. Because of you we will start a blog with all the newsletters. You will still receive an email, but now you will be able to check out past newsletters, pictures and maybe more. That is what I will be working on this weekend. So check it out at:
expertfitnessnews.blogspot.com
See you soon.

Try one of these over the weekend.
Hotcakes
Serves 3

3 eggs
3/4 cup low-fat cottage cheese
1/4 cup whole-wheat flour
3 tablespoons nonfat sour cream
3 teaspoons Smucker's sugar-free jam

Preheat a griddle to 380°F or on high, until a drop of water sizzles. Separate yolks from egg whites. Beat egg whites until peaks form. Beat egg yolks till thick. Add cottage cheese to yolks and beat well. Stir in flour. Fold in egg whites. Pour batter onto the griddle, making each hotcake about 5 inches in di­ameter. Cook for 2 minutes on each side. Then remove and dollop 1 tablespoon sour cream and 1 teaspoon jam on each hotcake. Serve immediately.

NUTRITION PER SERVING
CALORIES 188 FAT 7 g PROTEIN 22 g SODIUM 322 mg FIBER 3.8 g CARBOHYDRATE 40 g


Eggs Benedict
Serves 2

1 beefsteak tomato
2 slices low-sodium nitrate-free Canadian bacon2 eggs
4 tablespoons Skinny Hollandaise Sauce (see below)

1. Wash the tomato, and cut off the top and bottom and discard. Slice the remaining part of the tomato in half horizontally.
2. Brown the Canadian bacon in a skillet, and poach the eggs in slightly saltedwater for 5-7 minutes. Place a bacon slice on top of each tomato half. Top witha poached egg and two tablespoons of Skinny Hollandaise Sauce.

NUTRITION PER SERVING
CALORIES 185 FAT 11.6 g PROTElN 18g SODIUM 532mg FIBER 1.6 g CARBOHYDRATE 5.7 g

Skinny Hollandaise Sauce1/4 cup egg beaters1 tablespoon smart start1 teaspoon lemon juice1/2 teaspoon dijon mustarddash of ground pepper1. In a 1-cup microwave liquid measuring cup, combine the egg beaters and smart start. Microwave on low heat for 1 minute, stirring once every 30 seconds.2. Stir the lemon juice and mustard into the egg mixture. Microwave on low for 3 minutes, stirring every 30 seconds.3. Stir in the pepper when done.

Calories 50 Fat 4g Protein 4g Sodium 149mg Fiber 0g Carbohydrate 2g