SHAPING UP: The hidden dangers of coffee shop drinks
The traditional Gingerbread Lattes are back with the addition of the new after eight, chocolate orange and fudge hot chocolates in the big chains.
On those cold, wintery days there’s nothing more satisfying than a hot cup of coffee to lift your mood.
But, be careful…
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Hide AdSome of these high street drinks could contain as much sugar as 4 Krispy Kreme Doughnuts!
To put this into perspective, an original glazed doughnut from Krispy Kreme contains 12.6 grams of sugar – a large Gingerbread Latte from Starbucks contains 48g sugar!!
Those Christmas specials are all over the high street and the festive drinks can seem a harmless choice compared to a mince pie. However, that famous line “ahhh it’s ok it’s Christmas” can start as early as November and those innocent drinks can add up over the weeks.
These drinks can easily skyrocket your calorie and sugar intake and cause you to gain weight!
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Hide AdThe government recommends adults consume no more than 30g (6 teaspoons) of sugar a day.
Some of these drinks go way beyond your daily limit. Check out the nutritional content of the popular coffee drinks below:
A venti Gingerbread Latte (made with whole milk) from Starbucks contains 472 calories and 48 grams of sugar.A venti Eggnog Latte (made with whole milk) from Starbucks contains 451 calories and 56.3 grams of sugar.A venti Signature Hazelnut Hot Chocolate (made with whole milk) from Starbucks contains 705 calories and 84.4g grams of sugar.
A primo Hazelnut Praline & Cream Latte (made with whole milk) from Costa contains 461 calories and 31.7g of sugar.
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Hide AdA medium Quality Street - The Purple One Latte (made with whole milk) from Costa contains 340 calories and 35 grams of sugar.
A medium Terry’s Chocolate Orange Hot Chocolate (made with whole milk) from Costa contains 384 calories and 44.6g sugar.
A medium After Eight Hot Chocolate (made with whole milk) from Costa contains 348 calories and 36.8 grams of sugar.
Some of those coffees and hot chocolates are over double your recommended sugar intake in just one drink!
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Hide AdIf you want to enjoy a caffeine hit or a festive drink without too many calories and too much sugar opt for an Americano or Espresso because they have no milk, cream or syrups.
Or, opt for smaller drinks with a small amount of milk, like a Macchiato or Cortado.
If you really can’t resist a Christmas coffee then follow these simple tips to make your Christmas drinks lighter:
Try An Alternative Milk
Alternative milks like oat, almond, coconut or soya can save you lots of calories. Choosing a Hazelnut Praline & Cream Latte (Costa) with almond milk instead of coconut milk will reduce the calories to 308 calories from 461 and reduce the sugar from 31.7g to 24.5g
Choose A Sugar Free Syrup
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Hide AdSugar free syrups are not completely innocent because they still contain a lot of sweetener, but they will reduce the number of calories in your coffee.
Downsize You Order
Changing from a large Gingerbread Latte (Starbucks) to a small will save you 265 calories and 28.3g sugar.
Go Easy On The Syrups
Ask the barista for less syrup. You’ll still get that festive taste but with less sugar.
Cut Out The Cream
Do you really need a massive dollop of cream on top of your coffee? Save lots of calories by leaving it off.
Visit Flamingo Café
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Hide AdFlamingo Café at Seaham Marina have their own healthy twist on Christmas coffees. They flavour theirs with festive spices instead of syrups which eliminates almost all of the sugar and sweeteners – and they still taste amazing!
Greek Yoghurt Tart with Mango
SERVES: 8
TOTAL TIME: 40 minutes
CALORIES PER PORTION: 302
INGREDIENTS
190g almond meal
2 tbsp coconut sugar Pinch of sea salt
3 tbsp coconut oil, melted 1 egg white
285g Greek yogurt
3 tbsp honey
260g mango
INSTRUCTIONS
Preheat the oven 180°C/350°F/Gas 4. Spray a round tart pan with a removable bottom with cooking spray.
In a food processor pulse the almond meal with the coconut sugar and salt until finely ground. Add the coconut oil and egg white and pulse until everything is evenly coated and sticking together. Press the crumbs evenly over the bottom and up the sides of the tart pan. Bake for about 15-20 minutes, until the crust is lightly browned. Let the crust cool completely.
In a medium bowl, mix the yogurt with the maple syrup.
Spread the yogurt in the crust and arrange the berries over the surface of the yogurt. Cut the tart in slices and serve.
100 REP CHALLENGE
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Hide AdThis week we set a challenge for our members… to complete 100 reps as quickly as possible with good technique. I completed it in 2 minutes 32 seconds and there’s been some great efforts from our members. What time can you get?
This is what you have to do:
25 Burpees
25 Press Ups
25 Squat Jumps
25 Squat ThrustsGo to the East Coast Fitness Facebook Page to watch the demo video and my effort.