Admit it. We’re all guilty of having a favorite coffee drink that we love to indulge in ordering from our local coffee shop or nationwide chain. Daily we see countless people toting around their giant to-go cups of hot and cold coffee treats. For a long time a cup of coffee was simply just that. A cup of plain coffee with some sugar or cream. Now days the options are endless. But, when does a cup of coffee become a nutritional hazard?

For the sake of providing nutritional facts, I chose to base this post on the nation wide coffee chain Starbucks. No matter where you go, it seems that a Starbucks is there. They also provide all of their nutritional content on their website. For this post I have picked three popular drinks to analyze; the Coffee Frappuccino, Vanilla Latte, and Tazo Chai Frappuccino. While these drinks may seem innocent enough, few realize how many calories and grams of fat they are consuming through these coffee drinks.

For example, a Grande (16 ounces) Coffee Frappuccino contains 240 calories, 3 grams of fat, 2 grams of saturated fat, 220 milligrams of sodium, 40 grams of sugar, and 48 total carbohydrates. A Grande (16 ounces) Vanilla Latte contains 250 calories, 6 grams of fat, 4 grams saturated fat, 135 milligrams of sodium, 34 grams of sugar, and 36 total carbohydrates. A Grande (16 ounce) Tazo Chai Frappuccino contains a whopping 440 calories, 13 grams of fat, 7 grams of saturated fat, 290 milligrams of sodium, 59 grams of sugar, and 71 total carbohydrates. Some of these drinks contain more calories and fat than a small healthy meal, such as a salad.

So, how can you help make your coffee addiction a bit healthier? It’s really quite simple. Learn to view these coffee treats as a desert, not a beverage. Following the simple steps below will let you enjoy your favorite coffee without effecting your nutrition too much.

1. Order your drink without whipped cream. Whipped cream is standard on most drinks in many coffee shops, but it’s full of unnecessary calories and fat. It may seem like a small thing but whipped cream on a 16 ounce drink, which is the Grande size from Starbucks, can add 110-140 calories and 9 to 13 grams of fat.

2. Go for skim milk or soy milk. What many people do not realize is that most coffee shops use either whole or 2% milk for drinks unless they are told otherwise. Switching to skim or soy milk will drastically cut the amount of excess calories and fat in the drink.

3. Use sugar-free syrup. If you prefer flavored coffee, most shops stock sugar-free versions of nearly all flavor syrups. If you don’t like the taste of the sugar-free versions, ask for only 1 pump of syrup. Many places use 2 or 3 pumps in a 16 once drink. On average, a pump of syrup contains 20 calories and 5 grams of sugar.

4. Exercise portion control. We all love to indulge in the full-fat, sugar filled, whipped cream topped indulgences of these drinks from time to time. Which is completely fine! Moderation and portion control are key with these coffee drinks, just as they are with deserts. Instead of ordering a Grande, order a size down and take your time savoring it instead of pounding your coffee in a rush.

I said it at the start of the post and I will say it again, we are all guilty of indulging ourselves in coffee from time to time. My regular order at any coffee shop is a 16 ounce iced sugar-free vanilla soy latte with no whipped cream. But, the majority of the time, I make my own coffee drinks at home. They are cheaper and healthier. I buy espresso roast coffee beans, brew a strong pot (usually 4 cups of water and the entire grinder full of whole beans), and steam some milk on the stove while stirring with a whisk. Add some sugar-free flavored syrup (you can buy large bottles for around $5 at the grocery store), and you have a homemade latte. For an iced latte, freeze some coffee in an ice cube tray, add to freshly brewed strong coffee, then add chilled soy milk and flavored syrup. Cheaper and healthier than the coffee shop version. Remember, coffee is a drink to be enjoyed, not a desert or a meal replacement.

It seems like every month there is a new food being featured everywhere for it’s amazing health benefits. Garlic, olive oil, broccoli, green tea, and red wine have been some of the past. The latest and greatest food seems to always be changing. I have noticed some recent trends and have decided to look further into what benefits these latest ones can provide us.

The first food that seems to be everywhere this year is the pomegranate. Personally, pomegranates have been one of my favorite foods since I was a little kid, so this recent trend makes me very happy. Pomegranates contain are antioxidant rich, and the juice itself contains more antioxidants that most fruit juices and teas. It has also been suggested that the regular consumption of pomegranate fruit and juice can lead to lower cholesterol and a decrease in blood pressure as well. By definition, an Antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules (Wikipedia). This in turn slows down the process of free radicals, which cause cell damage and have been linked to signs of aging in skin among other things.

Flax seed is another highly popular trend in recent times. It’s a great vegetarian and vegan source for Omega-3’s, and is the supplement that I take to get mine. Omega-3’s are all around amazing for your hair, skin, heart, mood, and general health. Flax seeds are also high in fiber and beneficial antioxidants. Studies have suggested that flax seeds and flax seed oil may help prevent certain forms of cancer, including breast cancer and prostate cancer. With their increasing popularity, flax seed is becoming easier to find in grocery stores. From breads to cereals, there are many flax seed options out there. You can also take them in a supplement form, as I do, with Flax Seed Oil capsules.

The legume du jour is walnuts. Always tasty, walnuts are packed with fiber, B vitamins, antioxidants (especially Vitamin E), and magnesium. They also have higher amounts of Omega-3’s than other nuts. In fact, even the FDA has recognized walnuts for their disease fighting and health increasing effects. Especially when it comes to heart related health. Walnuts can help decrease levels of LDL cholesterol, the bad form, while stablizing levels of HDL cholesterol, the good form. Studies have also linked the consumption of walnuts to a lowered risk of Alzheimer’s disease. When in season, which is during the fall, walnuts should be easy to find for relatively cheap. You can buy them shelled or in their shells, or from local produce stands with the husks. Eat them plain or toss in a salad for some extra health benefits and crunch.

Before, broccoli reigned as the supreme vegetable. Now, more and more sources are realizing that dark leafy greens rival broccoli in health benefits. Spinach, chard, collard greens, bok choy, and kale are all excellent examples of dark leafy greens. High in fiber and loaded with Vitamin A, Vitamin C, Vitamin K, Vitamin E, Iron, Folic Acid, and Calcium, they provide health benefits that are hard to beat. Especially considering that these vegetables are easy available at low prices. Like all vegetables, dark leafy greens offer the most health benefits when fresh, steamed or quickly boiled. Throw some in your salad or stir fry for an easy way to get the health benefits.

The final food that I have chosen for this list is a classic, salmon. High in Omega-3’s and protein as well as being low in fat, salmon is an excellent fish choice for a healthy meat option. Of course, like all seafood, it should be eaten in moderation - only a couple of times a week. Studies have suggested that there are more health benefits to consuming wild salmon rather than farmed. Some studies have found a trend that farmed salmon may have a higher levels of dioxins and lower levels of Omega-3’s than wild salmon. Season it anyway you like, but keep it low calorie and healthy with options like lemon juice and fresh herbs or try a spice rub. Marsadie recently posted a recipe for a great salmon spice rub.

Incorporating any of the above foods into your diet is an easy way to not only eat healthier, but to ensure that you are getting a variety of very important nutrients and vitamins in your diet. All the foods are easily accessible and fairly affordable. You have no excuse to not better your diet and your body by giving them a try.

Not only do I love simple and classic styles, but I love the effect that can be achieved by layering them. To me, this outfit is the perfect combination of simple, classic, preppy, and chic. I love button down shirts, like Abercrombie & Fitch’s Laura in Pink. A well fitting button down is a piece that never goes out of style and instantly makes you look pulled together. Another classic combination that I am a fan of is layering a sweater of any kind (long sleeve, short sleeve, vest) over button ups. For this outfit, I thought that a short sleeve scoop neck sweater like Forever 21’s Ribbed Sweater in Charcoal added a nice polish to the shirt. Pair with Dark Wash skinny jeans, like my favorite Erin Skinny Jeans by Abercrombie & Fitch.

When using wardrobe options that could really be applied to either sex, I think that a great way to add some flair is to accessorize with feminine touches. I love the Cuff Legwarmers from Abercrombie & Fitch in Grey because of the button detail. They also match perfectly with the sweater, which helps the outfit flow. Though it’s hard to see in this photo, there are two tiny buttons on the bottom of each legwarmer. What can I say, I’m a sucker for incredibly cute and unique details on basic items! Add the super cute and functional Chain Link Watch from Urban Outfitters and a cute and innocent beret like Deux Pointelle Beret from Urban Outfitters in Natural. For the finishing touch, chose some functional yet super girly shoes. A perfect example of this are the Sequin Flats from Charlotte Russe in Nude.

A look like this is best when paired with natural hair. You don’t want it straight as can be, let your natural texture come through. Or pull your hair back into a loose braid. Keep make up either very natural or go all out girly. Lots of pinks on the apples of the cheeks and eyelids, pile on the mascara for a doe eyed look, and finish with some gloss.

The combination of classic pieces that appeal to either sex with feminine accessories creates a very versatile look. Replace the skinny jeans with slim black pants or khaki’s and remove the beret and/or legwarmers and you have a great casual business outfit. Or pair with some Ugg Boots and replace the short sleeve sweater with a long sleeve for a perfect date outfit when it gets chilly outside.

Sorry for the long delay between posts! My personal life has been a little hectic lately, so this site has had to take the back burner. Since things have been so hectic and I’ve been pressed for time when getting ready for the day and at night, I’ve really realized what products are my absolute must haves. Personally, I enjoy reading these lists on the blogs of others, so here are my must haves.

I’m extremely uptight about my hair care routine. You don’t have to buy salon products to take good care of your hair! Believe me! I don’t. One of the best ways to keep your hair in great shape is to condition it well and protect it from any heat styling that you might do. Aussie’s Deeeeep 3 Minute Miracle Moisture Treatment is a staple in my shower. I use it twice a week, as well as an olive oil treatment whenever possible. Comb damp hair with a wide tooth comb from ends to roots to prevent breakage. Always always use a protectant product of some sort before you touch your hair with tools! I usually blow dry my hair straight with my head upside down, finishing with it on the cool setting. For a smoother look I follow with a flat iron. My stylist back home would ask me every visit if I even owned a blow dryer or flat iron because my use of such products wasn’t reflected in my hairs condition.

Face moisturizer is one step that I will never ever skip. I use Oil of Olay Complete Daily Moisturizer for Combination Skin. After washing my face I apply it liberally to my face and neck and let it soak in. Don’t forget that your neck and upper chest should also be included in your facial skin care routine. The skin in those areas is just as delicate as that on your face, and since it’s visible every day of your life, it’s just as important to take care of. I also use it to make my own tinted moisturizer by combining it with liquid foundation. My skin has always been very particular about moisturizers, so finding a store bought tinted moisturizer was out of the question. Mixing it yourself takes a bit more work but the results are worth it because you know that the end result is going to work with your skin. Sometimes I also mix in a drop of Smashbox Photo Finish Foundation Primer After applying tinted moisturizer, I follow with concealer, loose face powder, blush, MAC Pigment in Tan, and Maybelline Full ‘N Soft Waterproof Mascara in blackest black. When I have the time, I line my upper lash line and sometimes the outer third of my lower lash line with Maybelline Unstoppable Eyeliner in black. I also use Smith’s Rose Bud Salve on my cuticles several times a day as well as on my eyelashes at night.

My skin is pretty pale on it’s own. Personally, I don’t think that tanning is worth the risks of wrinkles, age spots, and, the most obvious, cancer. When I can remember to stay on top of it, I use L’Oreal Sublime Bronze Tinted Lotion twice a week on my body and L’Oreal Sublime Glow Gradual Tanner every other day on my body and face. I’ve tried many drugstore self tanning lotions and those have worked the best for me. The color they give me looks completely natural and so long as I take the time to really rub the lotion in, there are no streaks.

I’m curious to see what products are your basic beauty essentials! Also, if you ever have any topic suggestions, please feel free to let me know.

Plugs for comments : J, Sylvia, Karol, Hether, Christine, Cassie

Having been raised by a very health conscious Mother, I have always believed that one should be able to eat well no matter what their income level. We always ate well and ate a lot of fresh and organic foods. No matter how hard things got financially, my Mother always made sure that nutrition was never spared. Thankfully, this is taught me well in the ways of how to eat a healthy and well balanced diet no matter what my income is.

For produce, buy what is in season. If there is a local farm or fruit stand nearby, check there first. That way you are also supporting local businesses as well. If you have a locally owned grocery store near you, there is a chance that they will have discounted produce. Items that are getting ripe and need to be eaten right away can’t be left on the shelves, so a lot of small grocery stores will discount them. If you have space in a yard or for window boxes, grow some plants of your own. Herbs are the easiest to do, and having a supply of fresh herbs on hand is amazing. Items like potatoes may be cheap, but they offer little nutritional value. Buy the most versatile produce that you will be able to use to cook multiple dishes with, but that is also full of vitamins and nutrients. Broccoli is a great example of this because it can be used in many dishes and is also one of the healthiest veggies out there. Frozen vegetables are a great option because they often go on sale for cheap and are the next best thing to fresh vegetables.

Buy items in bulk, but only if it’s an item you regularly need and buy. Whole grain pasta, brown rice, dry beans, and spices are all extremely affordable when bought in bulk. A great dish that is incredibly cheap if purchased in bulk are lentils and rice. Simply cook each in a sauce pan (the lentils will take around 40 minutes, the rice around 20) and add sauted onion and oilve oil at the end. If an item you regularly use is on sale, stock up. Sure, it might cost you a bit more at once, but it will save you money in the long run. You can also take advantages of sales on more expensive items, like meat, and then freeze them for later use.

Switch to store brands. Often times, there isn’t a noticeable difference in quality. A lot of store brands are now offering organic items as well. There are definitely some items that are worth spending the money on for a name brand (one item I splurge on is peanut butter) but, on basic things like pasta and frozen vegetables, it’ll end up saving you a lot of money in the long run to buy generic.

Whenever possible, stay away from frozen dinners and pre-packaged foods! We all have those nights when there isn’t enough time, or enough food in the house, to throw something together for dinner and frozen dinners are quick and easy. However, not only are these loaded with preservatives and low in nutritional content, they are also expensive. When you have the time and the supplies on hand, make a large amount of a dish and freeze them in small containers or foil. Great items to do this with are burritos, enchiladas, lasagna, casseroles, and soup. I know that I’m guilty of buying canned soup, but homemade soup is a lot better for you and is a great way to use up vegetables that are getting old and leftover chicken. Just add pasta, rice, or barley along with the other items to some stock and, viola, easy and good for you soup! Cook them before freezing and they’ll be ready to throw into the oven, microwave, or onto the stove whenever you are running short on time. Not only will you know that you will enjoy these items (frozen foods are always questionable to me), but they are a lot better for you than frozen fare.

I’d love to hear any tips that you guys might have!

Plugs for comments : J, Kat, Sumaya, Stephy, Eilidh, Precious, Marsadie, Ciel, Christine, Jennifer, Thao

When I first realized that I was lactose intolerant I was, like many others, in my late teens and had gone my whole life eating dairy without problems. My intolerance is pretty severe. Eating a single slice of bread with dairy in the ingredients, or a single cookie made with butter, gives me stomach cramps that are some of the worst pain I have felt in my life. In fact, before I knew I was intolerant, my stomach cramps sent me to the Urgent Care center where a doctor was worried that my appendix was going to rupture.

Not wanting to live in pain and discomfort, I decided to not fight nature and to cut dairy out of my diet completely. I was completely surprised by the extra results of my diet change! Within 3-4 months of when I stopped eating dairy completely, I had shed around 25 pounds. This was around 5 years ago and I have never gained any of it back. I have also noticed a huge difference in my complexion, hair, and general health. I feel healthier overall. Because of the positive effects that I have noticed, I wanted to educate others on the advantages of dairy-free products.

For starters, any vegan substitute for a dairy product is going to be lower in calories, fat, and cholesterol than it’s dairy counterpart. The amounts of calcium and protein are usually very similar. Especially when one chooses non-dairy foods made from soy. That’s assuming that the dairy you are consuming is from hormone free cows fed an organic diet. By upping your intake of dairy free options, you are leaving all kinds of chemicals and hormones out of your diet as well.

The biggest mistake that most people make is expecting dairy free alternatives to taste exactly like the real thing. Cheese made from a plant or seed is going to have the same taste, texture, and consistency as cheese made from milk. But that doesn’t mean that you can’t enjoy it for what it is or that you have to miss out on any favorite recipes that feature dairy. I’ve often served friends dairy free foods without them even noticing the difference.

My favorite brand for dairy free items is Tofutti. They make soy versions of ice cream, cream cheese, cheese, sour cream, pizza, and cookies. They also offer a lot of sugar free products and products free of hydrogenated oils. Another great company is Silk by White Wave, which makes soy milk, soy creamer, and yogurts. Their soy creamer is the perfect substitute for any recipe that calls for half and half, cream, or in any recipe where the dairy needs to thicken. If you are looking for some great dairy free items from the grocery store freezer section, Amys Kitchen is the way to go. I’m a big fan of their soy cheese pizzas, enchiladas, and fruit toaster pops. Just like Tofutti, Amys Kitchen makes sure to limit the amount of sugar, sodium, and processed ingredients that go into their products.

When you are lactose intolerant, you have to read the ingredients of every single item that you plan on eating. Diary is in so many items that you would never think of, from potato chips, flavored tortilla chips, gummy candy, margarine, certain meat products like deli meats, salad dressings, boxed mixes of any kind, spice mixes, and even certain cereals and oatmeals. By perusing the ingredient list of every single item that you digest (looking for milk, milk fat, whey, dry milk, cream, butter, lactose), you also become aware of what foods contain processed ingredients and hydrogenated oils that you were not aware of. The main reason that I encourage everyone to try living a dairy free lifestyle for a week or two is because it forces you to truly examine what you put into your body. After all, as the saying goes, you are what you eat.

I have a few post ideas that are in the works right now, one health related and a couple of fashion related posts. Let me know what kinds of posts you guys are interested in reading, okay? Since I want to keep all of you interested, any input that you want to give me would be awesome.

Since I wanted to post something here, I thought that I might post my recent purchases. Nothing too extravagant or amazing, but two things that I am really excited about! The first, a pair of Oh… Deer! Shoes. The Marilyn pumps in black to be exact. Heels are still something that I am trying to get used to. I love them, but have yet to incorporate them into my regular wardrobe, so I have a hard time spending a lot of cash on them. These babies caught my eye and there was no way that I could resist! The best part? They were only $12.99 at Ross! Who ever priced them obviously had no idea what the brand was or what the quality was like. They are actually comfortable! I am in love.

My other sweet score was a Harajuku Lovers Sweet Canvas handbag in the Break Up print. This bag is the same size as the Small Hella Hobo that Gwen made when doing the L.A.M.B. for LeSportsac line. Not too small, but not too large. It will hold your phone, wallet, sunglasses, small make up bag, and any other must have essentials. While I am addicted to large handbags, this style is perfect for the times when I only want to carry the very basics with me.The print is hella cute too and features various cell phones, dating all the way back to the huge kind made in the early 1990’s, with little Harajuku Lovers heart logo charms. I love how Gwen themes her handbag and clothing items with her songs! I’m going to have to do a post of my Harajuku Lovers and L.A.M.B. by Gwen Stefani for LeSportsac bags soon.

Plugs for comments : Christine, Ciel, Marsadie, Danielle, Nicolah, Stephanie