What to Order at Starbucks for Fat Loss (Men Over 40) - 146

Coach Brian Parana (0:3.128) Coffee feels like it doesn't count. It's a no-brainer. Start your day off every single morning. I love my coffee in the morning and I actually love coffee at 2 p.m. too. And if we're counting, say things around food, we don't need a plate, no forks. And guys just have to just they just can drink some black coffee and off we go. Now, some of the drinks on the menu here can carry a lot more calories than the lunch Coach Brian Parana (0:32.994) that comes five hours later, and almost nobody pays attention to the calories either, because a cup doesn't read like a meal does with a menu or a nutrition label either. And so you don't visibly see what it looks like when you're actually consuming something at Starbucks. And this is the most repeated order that you'll make at all week long. Coach Brian Parana (1:1.656) Which is important. Five mornings a week, sometimes six or even seven, if you go to Starbucks every single day. Same drink. It reminds me of one guy, Bill. I actually saw him, he was a client way back in my personal training days. And then I had, I'd worked there and he, my goodness, he would just always be at Starbucks at all random times a day. I'd see him pop in. Now by the end of this episode, you'll know exactly what to order Coach Brian Parana (1:31.431) at Starbucks, and what to not have at all because it has a lot more calories and challenges than you actually think. No matter which drive-thru you're going through, we can use this for any type of coffee, whether it's Panera, Caribou Coffee, Dunkin's, or even just a local shop. Welcome to Driven for Health. This is Coach Brian Parana, episode 146. Coach Brian Parana (2:0.664) Coffee runs every single day in my house. That kettle gets turned on and it ends up running. And we do a French press in my house. It just tastes better. It's a little bit faster, easier, and potentially a higher quality. You get the fresh ground beans. We have this Texas, Texas Lola, Savannah pecan [unclear — roast name] Coach Brian Parana (2:24.406) roast that is just really good. But if you're like my guy Neil, it's something that he does every single week, it's like his second home, and he makes that same decision every day. And what we can do is black coffee literally is five calories at most, and that is an easy way out. But as soon as you start adding the simple syrups, the milk, the whipped cream stacked on top like a frappuccino, that is like a milkshake, Coach Brian Parana (2:52.226) hundreds of calories more than you think. It does taste good. You're like, gosh, it's like 200. Well, it's more like 450. And nobody is paying attention to that. And we're certainly not talking about blood panels or labs. We're just gonna be going over what to order at specific restaurants to help you stay healthy, stay on track with your health goals. And I'm even going to give you a tiered list today. Three drinks that you should Coach Brian Parana (3:21.334) not order, and two that you should, and exactly what to say when you go to the window as well. We don't want to have to think too hard when you go to make orders at these places. You look at the nutrition label, you then track, you look at what's in it, and then it just becomes maybe one or two different options that you do there. I am a big fan of doing an Americano Coach Brian Parana (3:47.143) or a dark roast with a splash of heavy cream. And I like it hot, but I have my taste buds, they can only handle warm bean water. I always have to get ice cubes in it, just a little like two or three to cool it off a little bit. And I have to watch how I order it, because then they don't know, they try and make it lukewarm. It's like, no, I still want it hot. I just don't want it coming straight off the, the, the pipe, so to speak, the, the heat. So let's rank Coach Brian Parana (4:16.930) five real orders, one to ten. Ten means order it right now. One means yeah, do walk away, do not look back. All five are real drinks and and food off of the menu. Now we ranked by real numbers, not how they sound when you say them off the tip of your tongue. And we want to make sure that you are not getting sidetracked by marketing or Coach Brian Parana (4:45.480) anything else that might be added into these things. Now, first up, a two out of ten, maybe even a one, is a frappuccino. This menu item can run 400 to 500 calories. It's straight up from the nutrition menu itself, and I would advise you to look at that. Or in the app they'll have the calories listed for you. And that's even before you start adding a whipped cream or having a larger size upgrade. Coach Brian Parana (5:14.958) Like a venti, a mega milkshake. Before you get too carried away, the amount of syrups, sugars, fats that are in there are the multipliers of that. And they taste so good, but they can be more calories than most people have for a snack and maybe even a meal. So we don't want to order these at all, ideally. Coach Brian Parana (5:44.205) Because it costs too much effort and time to have to make sense of how to fit it into the day. Now the roast on the, the frappuccino, it's a milkshake wearing a coffee costume. Right? The whipped cream on top isn't hiding a thing. Nobody's ever ordered one of these because they were craving coffee. They want the sugar, the sweets, Coach Brian Parana (6:12.818) and that, that taste that is in there. A 7 out of 10, skinny latte, but with almond milk. Or yeah, almond milk ends up being 30 calories in a cup, whereas soy goes to about 70, then we get into a fat-free, which is 90. Oat milk, 2% milk, or about 100, 120 calories in a cup. Whole milk can be 150. Same thing with heavy cream. It starts to really multiply the calories for how much it is. Coach Brian Parana (6:41.930) Ask for it by name, the skinny latte, and you should be under a hundred calories. And this will help you save a lot more calories for the rest of the day. And having a beverage that has a hundred calories in it isn't too big of a deal. That's okay. It's when we have two hundred or three hundred and it becomes say ten percent of your total calorie intake. Well, this is your sweet treat for the day in a sense, where you should not be having Coach Brian Parana (7:11.456) something else here, because it will cost you a lot more effort and time in the gym. So say 400 calorie workout, that's about an hour of good heavy lifting. And maybe about 40 minutes if you're, you're working pretty hard, burning a sweat. Because most of the time, say calorie wise in cardio land, you're gonna burn eight, maybe ten calories a minute at best. And so Coach Brian Parana (7:40.195) when you do some math, it ends up being 80 per 10 minutes, or you know, about 450 calories for a good cardio burn, unless you're really pumping it at interval or something like that. So a skinny latte can help and manage those overall calories there. And it's not a consolation prize here. We can have a nitro or a straight espresso underneath. Coach Brian Parana (8:8.588) That still has a real kick to this. And the almond milk in the skinny latte, it doesn't, it, it gives it that milky, creamy like taste. The same skinny word works on almost anything in there on the board. It's a key word to be able to say and, and have there. It's dressed up like a treat, but it, it's more like a black coffee in a sense, and that's the trick when you say the word skinny. Coach Brian Parana (8:38.282) A big miss, of the three out of 10, is the egg and cheddar protein box. Someone got this the other day and said, hey, did you take a peek at the fat content here? It's 460 calories and 22 grams of fat. For simple math, it's nine times 22. So we'll go 10 times 22. For simple math, it's 220 minus 9, which is [unclear] Coach Brian Parana (9:5.454) 211. Divide that by 460, that's like 45 to 50 percent of the calories are coming from fat. You have the eggs that have the yolk, and the cheddar has a lot of fat in it too. And there could be some other things. Sure, there's some grapes in there, but there might be a honey, some, some peanut butter as well that can be doing some heavy lifting here with that. So on the Coach Brian Parana (9:34.137) front of the label, it's gonna say protein, but you have to pay attention to the amount of fat that's associated with those protein calories, because that's going to cause a lot of challenge for you to get a lean protein option and not have so much fat calories along the way. Now we can go with an egg white bite, it's gonna be a lot better of a choice there. Coach Brian Parana (10:2.590) And we want to make sure that it works for you. So that is gonna be a great comparison there, to have the sous vide [unclear] eggs with just two egg whites, and that will work out really, really well for you too. So, and yeah, we got someone in the comments over here. Yeah, the sugars are outrageous in, in a lot of the drinks that we have here, and a lot of them will have Coach Brian Parana (10:28.312) 50 grams of sugar in them, which is basically your daily amount anyways, that you would want to limit it to. And it's a really big challenge. Now, another one that is starting to come up. I'm recording August 14th, and the intention is it's gonna go out August 15th for this show. Pumpkin spice latte is coming right around the corner. It's probably a week or three out, to be honest. I know it's right around September. My wife Coach Brian Parana (10:56.610) has absolutely loved it in the past, and she'll occasionally get it now, not so much as she once did in the past, but this one's a pretty heavy-handed calorie drink too. 2% milk, whipped cream. You've got a lot of other things going on there, and it can really stack the calories. And it can run around 400 calories, as off the nutrition facts there. It's the same range as a cafe, cafe mocha Coach Brian Parana (11:26.102) there, with sitting right next to it in, in terms of it being calorie dense and all. And order five of these across a normal work week, or even two weeks, it's almost two thousand more calories that you're drinking and not actually eating. And again, we add that whipped cream in there. It can get, because they make it of real whipped cream, which is tasty and delicious. I love whipped cream, but it's gonna be a high-fat whipped cream, which then Coach Brian Parana (11:55.727) piles it on. Now, this is the last one on the list. Nine out of ten, an Americano with some egg white bites. That's the power combo. Just like I said earlier, the egg white bites will be the thing to help you make sure that you do it. We have some really good comments. "Put me in charge and I'll take on all this corporation." We have someone in the, the Instagram comments, because I do live shows. If you Coach Brian Parana (12:21.992) ever want to know what's going on, I broadcast live on these recordings so you can occasionally see me pop on. If you do, I'd love to have you jump in and chat, because this, I'm usually doing a podcast of sorts if you see an Instagram live or Facebook or any of them, YouTube and such. Now going back to the Americano and the egg white bite, order both together and you'll be under 200 calories, 12 grams of protein. Coach Brian Parana (12:52.050) And this will start to really help you in your first meal. Get a little bump in protein, not as much as I normally say, 40 to 50 grams in a meal, but this can at least give you a kickstart to get you through the first meal of the day, and then you need something else that is there. All right. Nothing about this order is about spending a lot of extra time in line or anything. We can custom build Coach Brian Parana (13:18.540) this in the app, and it'll be ready for you to go. And they'll just be sitting on the counter ready for you. Now, quick recap: the frappuccinos are not great. A protein box, we want to make sure that you have ideally 20 to 30 grams of protein with 10 grams of fat, would be how you could score the protein. And maybe you can just Coach Brian Parana (13:44.911) either just eat it as is because you are hungry and you just were unprepared, then you could have lower fat at your next meal. That could be a good conversation to manage that there. We've got the pumpkin spice latte, cafe mocha, just, they're gonna be a lot. But a skinny anything can help quite a bit. That ends up being really good. Some refreshers in there too. We can throw those in, and, and we can wrap up if we're still doing with coffee, Coach Brian Parana (14:13.900) an Americano with egg white bites. So that would be the best thing. But honestly, we, we probably just go with an Americano. I, I'm gonna put some heavy cream in it 'cause it just tastes so much better for me and I'm good to go. And I'll just fit the creamer in my day. It's not really that big of a deal. But I'm gonna have food with me otherwise, cause I can get more value for the three or four dollars that it's gonna be for, with Coach Brian Parana (14:45.027) with getting the actual amount of money spent, even, right. So when we say, when we pull up, Americano, egg white bites, that's what we want, and that will get your day kickstarted. Now there's a lot of other things on there like cake pops, there's croissants, there's, there's sandwiches, and we really have to be conscious that the sandwiches are gonna have a lot of Coach Brian Parana (15:12.430) calories and carbs, and they're just gonna be easy tasting carbs too, right? That's what the croissants are there. My wife will, has done the egg with bacon and ham sandwiches and stuff before, but I usually skip it. I, I honestly, I eat at home and then I will then, or take stuff with me, to be planned and prepared so that I don't have to work so hard Coach Brian Parana (15:41.293) with managing, man, overall calories. That's a big one for me. I do not wanna have to manage calories and make it even harder for myself to, to have to work. So the big thing, we want to make sure that Starbucks is gonna market you. They've done really well obviously since their inception in, what, the 70s or so, and they're everywhere. I enjoy a Starbucks beverage, but I just skip the food and I'm usually going with a coffee. Occasionally Coach Brian Parana (16:10.284) when I personally will have a, a, a nut, something else, it will be when we're, we're on a trip and Amber and I are together and we want to try one of the specials, the horchata or the pistachio or the ube or any of those fun drinks. Occasionally I'll do something, but it has to be more of a special treat. It's not my go-to, and I don't, as I said, I end up just French pressing in the morning and just putting a splash of oat milk in, because Coach Brian Parana (16:39.490) that just tastes good and it's a third of the price as well. And, and when you have four kids, it adds up over time, right? A three to four dollar drink, or you know, you have your eight to ten, twelve dollar bag of whole beans that you can grind up and turn into multiple, multiple servings and stuff. So other ones that I do like, cold brews, we could do a little bit of foam in there, but they have protein foam now, right? And Coach Brian Parana (17:8.396) with that, you just really have to pay attention to the extra cost for the amount of protein that you're gonna get into it. That's a big thing to, to, to, is getting the extra fifteen or twenty grams of protein coming from the protein foam at Starbucks, gonna be worth say a three dollar upcharge? If to you it is, then great. To me it won't be. That's just not a good return on the, the drink, the Coach Brian Parana (17:37.657) the experience as is. Nitro, brews, things like that, those are excellent. Okay. Pour over coffees, excellent. These are gonna be, literally it's five calories in the, the cup for black coffee, so it's basically zero, right? We'll just round down, right? So going into the, the Fast Five, what ends up being the lowest calorie beverage, Coach Brian Parana (18:5.906) or lower calorie anything on there that has some caffeine? Well, the nitro brew is going to be the biggest one. It's going to pack a power punch because of the way it's coming out with the nitro in it. And man, it is smooth and it is good. Number two question: what's the best item in the food case that almost nobody orders? Well, the rolled and steel cut oats is about 160 calories. It's plain oats. You certainly could add Coach Brian Parana (18:33.314) the nuts that are there, or you could have your own berries or a piece of fruit, a banana that you brought, and that could help hold you over. Certainly there's not a lot of protein in there, and that's okay if we have more protein at other meals, but it could be a good option and, and just keep the snackies down in a sense. Question three of the Fast Five. What's a solid protein grab if the egg bites are sold out? Well, the tomato mozzarella focaccia. Coach Brian Parana (19:3.252) It's 360 calories, about 15 grams of protein. So it's a real food. It's not a pastry there. And that's important. So we have to pay attention to just looking at that. Again, I'm not going to Starbucks for food. I'm going for beverage, personally. Number four. What do the caramel macchiato and the chai latte, how are they on it? Well, they're right in the middle. Coach Brian Parana (19:30.060) They have roughly about two hundred and fifty calories, so they're still pretty steep in terms of calories. Certainly you could find ways to make them skinny with less pumps, and that could really help out a lot. And, but we're not gonna be in a disaster zone either coming out of that, if we just did a skinny caramel macchiato with low fat milk or almond milk. That could really reduce the calories by a hundred and get us back down to definitely under two hundred calories. Number five. Coach Brian Parana (19:58.603) Is there a real way to filter this whole menu instead of wandering around guessing which one you should get? Well, on the Starbucks, you literally can filter the menu by protein or fiber or fat or sodium before you even step to the counter. So you can literally look at this, and it's a resource that most people never look at or pay attention to. You can find it in the app, you can find it online on their website. So that's the Fast Five. Now as we Coach Brian Parana (20:28.206) pull away out of the Starbucks drive-through, or we've grabbed a coffee and we're on our way out, it's just really important to know that the coffee can be part of your jump start in the morning, but it doesn't have to be so many calories. Cause if you got a croissant sandwich with a frappuccino, that's a thousand calories almost, and that's really gonna be fifty percent of your calories for the day, basically. Coach Brian Parana (20:58.110) And that ends up being a big, big challenge. Now, if you're looking for some help in how to order, I have an eating on the go guide, I'd love for you to see. It's go.brianparana.com/eating on the go guide. It's one word there. So you'll be able to get that. It'll be in the show notes as well. And you can download it and get yourself some Starbucks and make sure you stay on track. Coach Brian Parana (21:24.770) The last one was Chipotle. The next episode is going to be Panera. There's Subway. There's dozens of fine dining, fast casual, on the road, at the airport, all sorts of different ways to be able to do it. So either go to the website, or if you see this on a clip or something, then just comment, you know, "on the go," and I can get that guide over to you. Now, if you're struggling with trying to figure out how to Coach Brian Parana (21:52.995) get things to happen for you and actually make progress and lose real weight, then that's what the Call to Rise is all about. On the Call to Rise, it's a hundred day fat loss challenge, guys. It's time to step up and be the leader that you need for yourself and actually implement. That's what we do, is we take action and implement on the things that I've been teaching here. And it's nothing new. It's the basics done really well for your individual lifestyle, regardless of how hard things are, how challenging things are. Coach Brian Parana (22:21.900) And we go through the five pillars. The call, which is your identity, being that leader and that legacy and stepping into the, the parent, father role and, and a husband and all that. We've got the forge, which is the exercise. Let's burn body, body fat, belly fat, and build muscle. The fuel, which is nutrition, huge amount of eating the right foods at the right times and the right amounts to help us lose fat and even overcome chronic illness if you're challenged with that. Coach Brian Parana (22:50.806) The code is the way you think. Your mindset, it's all here. Can't tell you how much I talk on mindset to help get people to think and see opportunities differently. And lastly, is your brotherhood. I had something just the other day from a new guy that came in, and he just really appreciates that there are other men that are driven, they're successful, they have kids, they've got businesses, they've got careers, they, they're doing their thing, but they've struggled in the area of health, Coach Brian Parana (23:20.680) of body weight and chronic illness. And having other guys that are focused on it and actively working toward it is super important for them to be able to hold accountable, so we all rise up together. If this series makes sense, share with someone if they can gain some wisdom from it. And I'd love for you to leave a review on Apple, Spotify. I read every single one. Coach Brian Parana (23:44.652) If you have a question or a restaurant that you want to see on the next 20 days, they're not all set in stone, but we've got brian@brianparana.com. You can email me and just literally ask, and I'll be happy to do one on you. So the next one's up on Panera. It has a very, in quotations, "healthy" reputation that you might have to take a second look at there. And I will leave that as the teaser for the next show. Coach Brian Parana (24:15.074) Thank you for coming on this episode of Driven for Health. Train hard, eat smart, and I'll catch you on the next one.