When you wake up do you need something to perk you up? Most of our clients confess that they don’t feel “human” until they have their morning cup of Joe. And great news for you coffee lovers- as registered dietitians and personal trainers, we have nothing against a daily cup of joe! Phew! 🙂
Although, coffee does get a bad rap, if you’re like our clients, having that cup of coffee is what it takes to get you to have the energy to exercise. And the benefits of exercise for overall health and for weight loss are undeniable and outweigh any small risks from moderate coffee consumption.*(See risks below) That’s why created these lil’ sip-sters for you!
Plus, research has shown that coffee does a bit more good than just put a little pep in your step. While we certainly don’t advocate drinking a full pot on your own, drinking up to two small cups a day may not be as bad as you think! Studies have shown that coffee may protect against Parkinson’s disease, type 2 diabetes and liver disease, including liver cancer. It also seems to improve cognitive function and decreases the risk of depression.
* Wondering what some of the possible negative effects of coffee are? For those who are sensitive to caffeine (like we are) coffee causes jitteriness. Of course this is not life threatening, but can be a bit uncomfortable. Also, high consumption of unfiltered coffee (boiled or espresso) has been link with mild elevations in cholesterol levels. And some research has shown an increase in the risk of heart disease in people whose bodies slowly breakdown caffeine from two or more cups of coffee. So, how quickly you metabolize coffee may affect your health risk.
This Frappuccino is more than just a pick-me-up in the morning, it’s also got some added protein. A bit of protein in your morning at a low calorie cost is a helpful way to rise, shine, and get going. Greek yogurt is nutritious and provides active cultures for digestion (check labels to make sure your yogurt says it contains live and active cultures).
When you include protein at each meal weight loss becomes easier.. Why? Protein helps you to feel fuller, longer, so you avoid the need to keep having more and more food! And since it keeps you satisfied, it prevents you from suddenly feeling ravenous and making an impulsive snack choice like a high-calorie vending machine option, in a weak moment. Plus, protein helps to stabilize your blood sugar levels, so you avoid a sudden dip in blood sugar and the subsequent energy crash that leaves you craving a quick pick-me-up (sugar!). If you can prevent these energy crashes and the overeating that comes with it over the course of multiple days, just think! Your calorie savings can help with weight loss!
Skinny Frappuccino
Why get in your car and drive to a coffee shop, wait 15 minutes for your Frappuccino, and then end up paying $7 for something you could have made in your own home in 3 minutes? This low-cal Frappuccino has more protein, fewer calories, and less sugar than the fraps you would get from the shop. Skimp on the calories, not on the flavor and blend this up tomorrow morning!
Yield: 1 drink
Ingredients:
- 1 cup coffee
- 6 oz. nonfat Greek yogurt (we used plain; if you use vanilla, the calories will be slightly higher than mentioned below)
- ½ tbsp. vanilla extract
- 1 tbsp. stevia
- 1 cup Ice
Instructions
- Put ingredients in a blender and blend until smooth
- Perk up! because you’re sipping a healthy and low calorie frappe!
Nutritional Information:
Per Frappuccino
Calories 82; Fat 0g; Saturated Fat 0g; Carbohydrates 9g; Protein 12g; Cholesterol 10mg; Sodium 50mg; Fiber 0g
- 1 cup coffee
- 6 oz. nonfat Greek yogurt (we used plain; if you use vanilla, the calories will be slightly higher than mentioned below)
- ½ tbsp. vanilla extract
- 1 tbsp. stevia
- 1 cup Ice
- Put ingredients in a blender and blend until smooth
- Perk up! because you’re sipping a healthy and low calorie frappe!
