Homemade Pumpkin Spice Latte (Lite)

Every year when the leaves start falling and the temperature begins to drop, starbucks rolls out their specialty fall flavors. One of my favorites is the pumpkin spice latte. You can get this yummie drink through the winter even, but sadly, in the spring and summer, you have to do without. Pumpkin is one of those flavors I enjoy year around, just perhaps more in the fall. Here is a great way to make this yummie drink at home without any fancy gadgets or talents. You can toss your plans to kidnap your local barista, and save yourself some money and time by creating homemade pumpkin spice latte yourself!


What You’ll Need:

2 cups skim milk
1 cup strong coffee or 1 shot of espresso
2 tablespoons vanilla extract
2 teaspoons Splenda
1/2 teaspoon pumpkin pie spice
½ teaspoon cinnamon
2 heaping spoonfuls of pumpkin
Fat Free Whipped Cream

Directions:
Brew your coffee nice and strong and have it ready. Pour the milk into a pot and cook on medium heat, careful not to scald it. Whisk the milk constantly, and add the other ingredients slowly. When the mixture gets warm and frothy turn off the head and add the coffee.  Pour into your favorite mug and top with fresh whipped cream & cinnamon. Enjoy!

~HealthyGirl

5 Small Meals a Day for Weight Loss?

The diet world has been buzzing for years about breaking up your meals into 5 or 6 small meals a day to speed up your metabolism…which would inadvertently help with weight loss….but does it really work? The idea makes sense, as rationing your food usually helps you survive longer if you have a limited amount of food. However, leading research is actually suggesting this common weight loss tip has no effect!

Even current research like the recent Australia study which followed 179 obese Australian men and women is showing that eating the same amount of food in smaller portions has no effect on your metabolism. You are still ingesting the same amount of calories, and you are still absorbing them the same way. Here are some metabolism studies that I have found on pubmed:

Thermogenesis in humans after varying meal time frequency

Snacking patterns influence energy but not BMI

What does this have to do with portion size?

Portion size is still very important for weight loss. This study is simply saying that eating X amount of calories in small portions throughout the day or in 3 regular meals will have no in your weight loss journey. If you are trying to lose weight, remember portion size still needs to play a HUGE part in your nutritional habits.  Here are a few tips to remember:

  • Eat your food slower to help recognize when you are full sooner
  • Take time to sit down and focus on your meals to avoid mindless eating
  • Take snacks in small bowls or plates to avoid eating more than you meant to
  • Drink plenty of water throughout the day, especially before meals
  • Switch to whole wheat whenever possible, and stay full longer
  • Try to make half of every meal rich in fruits and vegetables.

Then How Many Meals Should I Eat a Day?

This is up to you and your lifestyle. If you are hungry often and tend to over eat, five small meals a day might still be the better option. It could help by preventing you from overeating due to feeling “starved.” However, if you have a busy lifestyle like many of us do these days, your typical 2 to 3 meals a day is perfectly fine for normal diets and those focused on weight loss.  Studies are still pointing to breakfast being an important tool for a healthy nutrition plan,  for energy and weight loss , so be sure not to skip breakfast!

~HealthyGirl

Do you know of any studies that support or refute this claim? Comment Below!

Hot Homemade Lemon Aid Recipe

It’s flu season again, which means lots of coughing, sneezing, fevers, aches & pains. According to the CDC, up to 20% of the population is sick during the flu season every year. This means your neighbors, friends, coworkers and you. One of the best recipes that has always made me feel better is homemade hot lemonade. Here is a great recipe that my grandmother taught me. She likes to call it lemon Aid due to the “aid” it gives others around flu season.This recipe is packed with vitamin C, and this warm liquid should help keep your spirits up, your throat soothed, and hopefully your health a little better.

 

   

 

Ingredients:

  • 4 lg lemons
  • 2 lg oranges
  • 6 cups of water
  • 1 cup of sugar (to taste)
  • Juicer
  • Large cooking pot

Juice lemons and oranges, adding the pulp to the juice as well. Add water, and stir. Add sugar slowly until it reaches your desired bitterness. Heat on low for thirty minutes until the flavors blend and you have a yummy warm creation of lemon aid.

Here are some similar articles:

Enjoy and feel better!

~HealthyGirl