The fall and winter season is upon us! What does that mean to any coffee lover out there? The popular coffee shops are releasing their limited edition hot and cold beverages...and boy are they good! But, you know what's not good about them?

The Nutrition facts....YIKES!

The average amount of calories for a Grande Peppermint Mocha is 440 calories (16g fat, 63g carb, 13g protein)

Who would have thought a single drink could equal up to the calories of an average meal?!

Although these drinks taste great, there are many ways to get the same satisfaction of warming up to a cup of coffee for more than HALF the calories:

1. Skip the whip!

~Adding a dollop of whipped cream to the top of your drink can put on an additional 50-110 calories (5-11grams of fat)...OH BOY! Instead, try going a day or two without the fluff...then you won't add unwanted fluff to your body...if you get what I'm saying!

2. Substitute Regular Syrups for Sugar-Free

~4 pumps of syrup in a medium sized coffee= 80 calories (20grams of sugar)

~Many coffee shops offer the same flavors, but in a sugar free version! These are virtually zero calories (Sugar free mocha is about 5 calories) per pump. If your drink isn't as sweet as you would like, you could always add a packet of Splenda or low-calorie sweetener.

3. Skinny Me...Please!

~Most drinks can be ordered as a "skinny" version if you ask! Maybe it still might not be the best option, but it sure as heck beats drinking the actual drink! Baristas will make the drink with no whip, use the lighter syrups, and substitute 2% whole milk for non/low fat milk. You can save the calories when saying "skinny" without having to worry about making each and every special request one-by-one and risk being "that customer"!

4. Skip The Blender!

~Yes, frappucinos or blended coffee is so good! Want to know why? They have to add a lot of creme and milk in order to get them that consistency...so SURPRISE...extra calories! Instead, try ordering a cold drink as "iced". The only thing that would get added to your beverage would be ice cubes, but you'll still get that cold and refreshing taste!

If you're not sure where to begin for your next coffee order, here's a couple of recipes (including my very special creation) that you could ask them to make...make sure you tell them the ingredients, not the actual names I have listed...or else they might give you a weird look hahaha!

Recipes:

1) The #FitnessFirstSpecial:

~1 Grande Americano (this is espresso with water added to dilute strength)

~2 pumps Sugar Free Vanilla and 2 pumps Sugar Free Hazelnut

~1 Splenda and a sprinkle of cinnamon

~SIDE NOTE: If you order this one, post it, tag me (@_fitness_1st_), and use the hashtag #FitnessFirstSpecial on social media!

2) Sugar Free Peppermint Mocha:

~1 Grande Americano

~2 pumps Sugar Free Peppermint and 2 pumps Sugar Free Mocha

~1 Splenda

Now, go enjoy those cups of joe!

xoxo,

Lauren