coffee on the rocks.

i wouldn’t go as far as too say that i am addicted to coffee- but i do really, really like it. i usually have a couple of cups a day- in the morning to get me going and in the afternoon as a little pick-me-up. but come summer time- it is just too damn hot to drink a steaming cup of coffee sometimes! luckily many places now offer iced coffee- or coffee on the rocks as i like to refer to it.

decaf

iced coffee is a delicious and cool jolt of caffeine on a hot summer day, a perfect alternative to it’s hot counterpart. however, what you may not realize is that iced coffee often comes with a lot more calories then a regular cup which is only zero if you aren’t adding creams and sugars. i did some research and found the calorie content of some of my fav iced coffee beverages.

tim hortons

small mocha iced coffee: 110 calories
small iced coffee made with cream: 110 calories
small iced coffee made with chocolate milk: 80 calories

starbucks

grande iced coffee with milk: 120 calories
grande iced coffee lightly sweetened: 90 calories

second cup

12oz iced coffee unsweetened, no milk: 20 calories

mcdonalds

small caramel iced coffee: 110 calories
small caramel iced latte with skim milk: 90 calories
small caramel iced coffee with 2% milk: 110 calories
small iced mocha with skim milk: 190

although it may not seem like many calories, for me for example, it’s a big jump from having a zero-five calorie hot coffee to having a iced coffee that’s 110 calories.

coffee-wine

like i’ve mentioned before, it’s very important to know what you are putting into your body- paying attention to nutrition guides, including calorie content, sugar and fat. as you can see the options i posted below are small sizes, and made with milk. the calories in frozen coffee drinks made with cream and more sugar almost triple in calories.

iced coffee is delicious, but just be careful about throwing away calories with these drinks. i have tried most of the drinks i listed above and i have to say that the mcdonalds iced coffee is by far my favourite! i just get it made with french vanilla instead of caramel- i highly recommend it!

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you also have the option of making your own iced coffee- i haven’t tried it myself, but do plan on it this summer! pinterest has a ton of recipes and many of them are “diet friendly”. here is one of the recipes i found:

>2 tablespoons of instant coffee granules (or how many you prefer)
>1 teaspoon of sugar (if you want/need it)
>3 tablespoons of warm water
>6 ounces of cold milk (you can use skim, 2%, chocolate milk- whatever you prefer)

you then simply combine the coffee, sugar and warm water in a concealed jar and combine until frothy and thoroughly mixed. pour this mixture into a glass full of ice and then pour the milk into the glass- adjusting to your liking.

i’ll definitely be trying that this weekend!

here are some links to other iced coffee recipes i found, that i think sound absolutely amazing!!!:

nutella iced coffee
spiced iced coffee
iced coffee chocolate chip popsicles
peppermint-vanilla-mocha iced coffee
light calorie iced coffee

enjoy!

ox, kt

p.s. here are links to more nutrition information

tim hortons nutrition

starbucks nutrition

second cup nutrition

mcdonalds nutrition

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choosing the right muffin for you.

i have to admit that i have a weakness for bakery items. this includes, and is not limited to; cakes, cupcakes, muffins, butter-tarts, donuts, timbits, cookies, scones, croissants, etc. (and now i’m drooling). being health-conscious, i try to keep an eye out on what i eat throughout the week; sticking to a rather strict routine. however, on friday’s, and on the weekends i do let myself indulge (with limitations) and one of the things i always look forward to is my friday morning muffin.

as i walk to my office in the king west area from union station i generally pass about 1800 starbucks, 400 tim hortons, and 250 second cups, not too mention all of the wonderful local cafes along the way as well (my favourite is wagamama!). the early morning smells of coffee brewing and baked goods baking makes my mouth water all of the time- but i am strong willed- and only give in on fridays.

muffinbanner

as a bit of a muffin connoisseur, i’d like to think i have tried most of what’s available. before i really began to think about what i was putting into my body i was eating things like double-chocolate-fudge muffins, blueberry-chocolate chip muffins, carrot muffins with cream cheese filling, etc. i think a friend of mine put it best when he said, eating a muffin is simply an excuse to eat cake in the mornings.

let me tell you- these morning treats are absolutely jam-packed with calories, fat, sugar, hidden behind their mouth-watering smells, and cute packaging. even though they appear small, you could be eating more calories than what’s in a big mac if you’re not careful.

but don’t fret! you should absolutely enjoy what you eat, and eat what you want- everything in moderation, including moderation. i have done my own research so i can enjoy my friday muffin without immense feelings of guilt and i am going to share it with you.

friday

here is a list of the some of the best and worst muffin choices (health wise):

starbucks

i’d stay away from the zucchini walnut muffin. although it sounds healthy (it has a vegetable in it!) it is a whopping 490 calories. both the bountiful blueberry muffin and the blueberry yogurt muffin with honey (350 and 320 calories) are much better options. the morning-glory muffin isn’t that bad either at 380 calories.

tim hortons 

i always thought that raisin bran muffins were a healthy option- it turns out this is not the case. a tim hortons raisin bran muffin is 410 calories (and it isn’t that big!). their blueberry muffin is the only muffin on the menu below 350 calories (340) besides the low fat options which are around 290 calories but taste like cardboard in my opinion.

second cup

unfortunately i could not seem to find second cup’s nutritional information on their website- so i hope the information i did find is accurate. their lemon cranberry muffin is 420 calories, where their zucchini & carrot muffin is only 320! their raisin bran muffin is only 340 calories which also isn’t as bad.

mcdonalds

surprisingly mcdonalds muffins are actually quite delicious. perhaps avoid the double chocolate muffin with oreo cookie crumble which is 450 calories (that really is just like cake). their carrot and blueberry muffins aren’t that great either at 430 and 410 calories. i’d try the cranberry orange muffin which is 360 calories and very filling (it’s my muffin choice for this week)!

as with everything it’s always important to think about what you are putting into your body- just remember there are always healthier options.

if i’ve scared you with my muffin calorie counting there are lots of other baked good items that are much fewer calories! try for example, a starbucks marshmellow dream bar (210 calories) or their double chocolate biscotti (150 calories). tim hortons plain tea biscut (240 calories) or even their chocolate glazed donut (260 calories). second cups banana bread (210 calories) or their apple & cinnamon breakfast cookie (280 calories). and then mcdonalds- well the ice cream is only 230 calories, but i’m not sure how you feel about that in the morning.

another option is to make your own muffins at home if you have the time. president’s choice blue menu offers muffin mixes that you simply add water too and bake which are only 150 calories each.

love muffins

like i said above, if you’ve been trying to eat healthier, just think about what you’re putting into your body. and although the cute little, mouth-watering muffins might not look like much, they often pack a calorie-ladden punch.

ox, kt

ps. here are the links for more nutritional information from each company

starbucks nutrition

tim hortons nutrition

second cup nutrition

mcdonalds nutrition