The new year often brings a renewed focus on healthful choices. Starbucks nutrition expert Kate Schenk, MS, CN shares her top five personal tips for wellness to jump start your 2019.
“I’m not a fan of fad diets,” Schenk said. “It’s more about the long-term – finding balance and a sustainable way of eating. Starbucks has a variety of nutritious food and beverage choices that complement your wellness goals.”
Here are five of Schenk’s favorite tips for the new year:
1. Start off the day right
A lot of people skip breakfast and try to save their calories for later in the day. I always encourage starting your day off by eating something, so you don’t become ravenous later on, because that’s when we all tend to eat too quickly, too much and don’t make good choices. Starbucks makes it easy to grab something on the go, like Starbucks Spinach, Feta & Cage-Free Egg White Breakfast Wrap (290 calories, 19g protein) or Egg White and Red Pepper Sous Vide Egg Bites (170 calories, 13g protein), both of which are full of protein. Or if you’re looking for whole grains, try Starbucks Classic Oatmeal (160 calories, 5g protein) or Hearty Blueberry Oatmeal (220 calories, 5g protein).
2. Snack smart
The average American doesn’t consume nearly enough fruits or vegetables, and snacks, which should be treated like mini-meals, present a great opportunity for incorporating more. So when afternoon hunger pangs hit, it’s easy at Starbucks to grab a package of Classic Almonds (260 calories, 9 grams of protein) or Hippeas organic chickpea puffs (100 calories, 3 g protein) and a fresh banana (110 calories). It’s satiating and can prevent you from getting too hungry. And a protein box in the afternoon can help carry you over to a later dinner, and each one has at least a full cup of fruit or veggies. I like the Cheese & Fruit Protein Box (450 calories, 20 g protein) or the Eggs & Cheese Protein Box (460 calories, 24 g protein).
3. Customize your beverage
While I prefer brewed coffee, sometimes I want something a little more substantial. That’s when I’ll go for a Flat White with whole milk. It tastes so indulgent even though it’s unsweetened, and the milkfat helps keep you feeling full. If you prefer sweetened beverages, ask your barista to reduce the number of pumps of syrup, or request less whip or no whip (you can also do this if using the Starbucks Mobile App). Starbucks Nitro Cold Brew is another delicious unsweetened option that is smooth and creamy without added sweetener. And don’t forget: with more than 170,000 ways to customize beverages at Starbucks, customers can create a favorite drink that fits their lifestyle.
4. Take a moment
We’re coming off the holidays, which can be such a stressful and hectic the time of year. I find that the simple act of holding a hot cup of tea is incredibly relaxing. It’s a little moment in the day where you can unwind, even if it’s at your desk. Herbal teas offer some natural sweetness to meet an afternoon or evening craving without sugar or calories. Teavana Mint Majesty™ Herbal Tea and Comfort Wellness Brewed Tea are two herbal options that offer natural sweetness without the sugar. It’s a simple way to take a moment, wherever you are.
5. Make time to connect
Research shows that feeling strong social connections can be linked with better health and well-being. Whether grabbing coffee and taking a walk together to get fresh air, or enjoying a beverage or bite in the store, why not take more time in 2019 to enjoy the company of others?