Month: May 2017

Recipe Swap – Skinny Latte

My obsession with coffee quickly led to rapid weight gain.  Of course, I fell in love with mocha lattes, the ultimate sugar and fat laden beverage.  I was told by my friend to “go easy” on the stuff and of course I didn’t listen.  It was just that good.  Today I want to share an easy to make at home version of my favorite coffee shop latte.  It’s worth the time to make because it’s super delicious.

I don’t drink these every day, but when the craving comes upon me I take a moment to make and savor this truly delicious, coffee shop worthy, latte.  Coffee and chocolate, for me, are always a match made in heaven.

Skinny Mocha Latte

Ingredients

  • 3 TBSP. good quality unsweetened cocoa
  • 2 TBSP. coconut sugar
  • pinch salt
  • 1/3 cup water
  • 1/4 tsp. vanilla
  • 2/3 cup skim milk

Directions

Boil some water. Keep warm while you make the latte. Have 2 8-ounce coffee mugs standing by
1. Place everything except the vanilla in a saucepan. Place over medium heat and bring to a simmer. Cook for 5 minutes, until mixture thickens
2. Add vanilla and whisk to combine
3. Make the latte: If you have an espresso maker, brew one shot. If you don’t have one, just brew a couple of cups of strong coffee. Place espresso or brewed coffee in an 8-ounce mug and add 2 TBSP. of the mocha syrup. Stir until the mocha syrup is well incorporated. add 2-4 TBSP. of boiling water (depending on how strong you like your coffee) and set aside
4. Heat the milk in a saucepan over medium heat, just until is starts to simmer
5. Pour equal amounts of the milk into each mug, stir well to combine. YUM!

Recipe shared by thereciperedux.com

If you want to get fancy and froth your milk it’s super easy to do and for me worth the extra step.  I use a hand held frother for this recipe.

  Elementi Original Premier Milk Frother with Stand (Red) | More Powerful High Torque Motor – Make Cappuccinos, Lattes and Bulletproof Coffee

If you decide to make espresso, in place of strong coffee, there’s a simple press that I use. I just don’t have the room for an espresso machine, though I do longingly admire them. As an added bonus, this press is portable so you can have a quick cup of latte at work too.  So easy to use and clean!

Aeropress Coffee and Espresso Maker

Another option for frothing is to just pour your mixture in a high powered blender, such as Vitamix and whip it up. I prefer the handheld option to this though as it’s so much easier to clean up after leaving more time to sip and savor your coffee.

I hope you give this delicious treat a try. Let me know how you like it!

Tuesday Training Tip

Anyone who has been to physical therapy knows resistance bands are no joke.  Those little rubber bands that look so simple can really challenge the best of us.  When I was training for my race last year, my trainer recommended I add resistance bands to my routine.  Resistance bands, like those found in any physical therapy routine, are made of rubber and come in many different resistance levels.  I quickly learned just how effective, dare I say muscles you never knew you had, these little bands can be.

When using resistance bands, you can work any muscle group and build strength.  They are great for travel because they are so light and easy to transport.  When used correctly and consistently, they can be used to develop muscle strength without the need for heavy weights and dumbbells.  If you’ve never tried resistance bands, you may be surprised at how much you can do with them.

Resistance bands do not rely on gravity as free weights do.  This means your muscle works throughout all parts of the motion.  They are quite cost effective, do not take up any space in your home and are quite portable.   Further, they can be used to complete full-body workouts that challenge every muscle group in your body.  I generally use them for work on my hips and legs to develop strength for running and can tell you they are no joke.  The trick is to get the right resistance for your current fitness level.

The resistance bands I purchased were color coded.  Others available are made in different thickness, with the thicker bands having the greater resistance.  The easiest test is to see how you feel when you use them.  If you are able to complete the set and not feel anything, they are too light.  If you can’t complete the full range of motion, they are too strong. Use trial and error in conjunction with how your body feels to get the right resistance.  Once you feel you have it right continue increasing the resistance as you get stronger.  I have mine a year and have gone up only two levels, so there is no rush.

Here is the band set I purchased for around $13.00:

 

  Limm Exercise Resistance Loop Bands – Set of 5, 12-inch Workout Bands – Best for Stretching, Physical Therapy and Home Fitness – Instructional Booklet & Handy Carry Bag

 

Here’s my coach doing the first short workout (7 minutes) with the bands.

 

There’s a ton of free videos available online to get started.  I hope you give these bands a try, you won’t be disappointed.  Let me know if you currently use resistance bands and how they’ve helped you develop strength.