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Diet and Nutrition

Throwdown: Pumpkin Spice Latte vs Toasted Graham Latte

Pumpkin Spice vs Toasted Graham Latte

The fall classics are back, but something new is brewing at your local Starbucks. If you haven’t picked up it’s scent yet, you will soon notice that for the first time in years a new drink is on the fall menu. The Toasted Graham Latte. Sounds delicious but how does it stack up against the king of cool weather drinks? Starbucks claims a less sweet drink (only slightly though, with 40 grams of sugar for their 16oz version – see our “how much sugar” slideshow for reference).

According to “Graham and sweet cream meet steamed milk and our signature espresso, then are finished off with a sprinkling of cinnamon graham crumbles for a less sweet perfect treat”

It’s clear that fans of the Pumpkin Spice Latte won’t find a drastically healthier fall drink option in the Toasted Graham Latte. But starting with less sugar and no whip cream you eliminate some of the unnecessary sugar from the Pumpkin Spice. If you want to further reduce sugars, try swapping in skim milk.

Pumpkin Spice vs Toasted Graham (16 fl oz)

Calories 380 Calories 300
50 grams Sugar 40 grams Sugar
Total Fat 14g Total Fat 9g
Sodium 240mg Sodium 210mg
**2% Milk used 


*** Our advice is to skip the sugar rush and go with something else. If you are looking for a lightweight but still tasty breakfast option, try the Medifast Mocha Shake. Easily made ***


PS – If you opt for the Venti – you are in for 380 Calories and 51G of sugar. Here for full details.

Abs are Made in the Kitchen: Clean Eating vs. Strength Training

Clean Eating Strength Training

People are finally starting to understand that strength training – not cardio – is the best way to build the shape and definition you want. Hurray! So many hours on the elliptical, saved!

Well, now we’re here to tell you that nutrition is even more important than strength training when it comes to seeing results. How can that be?

You may have heard the saying, “Abs are made in the kitchen.” Or, perhaps, “You can’t out exercise a bad diet.” These rules of thumb survive the test of time because they’re true. But what exactly do they mean?

Your food won’t magically build muscle without you having to lift a finger; only resistance training can do that. But in order to see that hard work you’re putting in at the gym, you need to focus on what you’re putting in your mouth.
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5 Deliciously Healthy Summer Party Themes


Lisa Johnson blogs at, where you can find healthy recipes and fun ideas about food. 

Hot dogs, burgers, ice cream…summer parties can wreak havoc with your waistline. We’ve got five summer party themes that let you kick back and enjoy yourself instead of counting calories.

Roasted Tomatillo Salsa


Think more salsa, less queso. Mexican food comes from fresh ingredients and simple preparations. There are a lot of healthy Mexican dishes such as ceviche, a taco salad, and fajitas with whole wheat wraps. There are only 146 calories in a Corona, so you can even enjoy a little beer.

Try this: Roasted Tomatillo and Pineapple Salsa
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5 Questions to Ask at Your Farmers Market

farmers market carrots

I love starting my weekend with a trip to the farmers market. I may start the day overwhelmed by my to-do list, but everything slows down as I start to walk past the tables of vibrant produce, local honey, and artisanal breads and cheeses. Connecting with your food and those who produce it makes you pause, breathe, and appreciate the great gift of real food. You know you’re doing something better for your body and planet by going fresh and local.

However, you can’t take for granted that everything at your local farmers market is good for you and the planet. Supporting your local farmers market can provide  better quality produce and be beneficial to the environment and local economy. However, it is not a guaranty that the produce is free of pesticides, meets safety standards, or that the product is actually from a local source. If you’re not taking the opportunity to get to know your farmer you may not be getting what you bargained for. Here are some questions to ask at your next (or first) farmers market visit.

Farmers Markets in all 50 States Accept Food Stamps and EBT


Not every local farmer grows organically. Those who do so often proudly display their USDA organic label. If you don’t see the organic label, you need to ask how they spray and fertilize their crops. Some farmers use all organic methods but simply do not have the resources to obtain the organic certification. Others may use conventional methods of pest control and fertilization. If it is a fruit or vegetable on the Dirty Dozen list, make sure to choose organically grown produce.


Local and grass fed seem to go hand-in-hand but you can’t assume that is the case. Cows and chickens may still be eating grain due to cost and land availability (or even junk food!). They may also still be getting things you don’t want in your food, like antibiotics. Organic eggs may be the best protein choice at the farmers market. They can be used in a variety of ways and can be less expensive per serving than organic beef.
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Garlicky Mushroom Cavatappi Pasta Recipe: A Love Story

mushroom cavatappi pasta recipe

Do you remember the Book-It program? It’s Pizza Hut‘s program for rewarding kids for reading. I crushed Book-It. I mean, in first grade, I had piles of those free Personal Pan pizza coupons stacked up at home. About once a month, mom would take me to the neighborhood Pizza Hut to collect my prize. You were only allowed one topping. One.

Here kids, here’s a whole bag of Skittles, now let’s just eat one. Say what?


Early on I narrowed in on my choice and never once deviated. At age six — through elementary school — it was a plain mushroom pizza for me. I love those little squishy, cheesy bites of fungi! Three nights ago I ordered pizza for dinner — mushrooms only. It’s really the best option. Even my homemade pizzas are piled high with thick slices of mushrooms, and the salami, bell peppers, and basil are just there for decoration.

This, however, is not about pizza. It is a lot about how I’ve found one more place to enjoy three of my favorite things — mushrooms, cheese, carbs. Pile ‘em up, baby!
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