Fall Coffee Drinks: Which Is Best? Calories, Nutrition And More

As New York Magazine recently proclaimed, pumpkin is the new bacon. The newly ubiquitous flavoring is a popular option for the lineup of fall seasonal drinks at national coffeehouses like Starbucks, Dunkin' Donuts and Tim Horton's.

But whether it's a pumpkin latte or a spiced apple cider, these festive drinks can hide fat, sugar and calories amidst the evocative, limited-time flavors. We've listed a few of the most common offenders, all size medium unless otherwise noted, with more sugar than candy bars and enough fat to make a serious dent in your daily allowance.

To combat calorie-laden drinks, the CDC recommends choosing the smallest size, replacing whole milk with skim where appropriate and forgoing the whipped cream. Unfortunately, they recommend skipping flavor syrups (how your pumpkin mocha latte is created) altogether.

Not ready to let go of fall's fab flavors? At least know what you're getting yourself into:

Acupuncture Could Play Role In Treating Parkinson's Symptoms, Study Suggests

Acupuncture may help a wide range of conditions, from chronic obstructive pulmonary disease, to chronic pain, to dry mouth in cancer patients, studies have shown. And it could even help people quit smoking!

Now, in a small new study first reported by Medical News Today, it seems it could also play a role in improving symptoms of Parkinson's disease patients because of its effect on particular regions of the brain.

Specifically, the study, published in the journal CNS Neuroscience & Therapeutics, shows that acupuncture boosts the responses of neurons in brain regions known to be impaired by Parkinson's disease.

"Although more randomized controlled trials on the topic will be needed, this study shows that acupuncture may be helpful in the treatment of symptoms involving PD," the researchers, from Kyung Hee University in Korea, said in the study.

The study included 12 people with Parkinson's disease, as well as 12 people without the condition. Researchers conducted fMRI brain scans on all of them at the start of the study, and then the study participants underwent acupuncture treatments. After the acupuncture, researchers conducted fMRI brain scans on them again.

Researchers found that post-acupuncture, the brain regions of the putamen, caudate, thalamus and substantia nigra all had increased neural activity. These brain regions are known to be affected by Parkinson's disease, they noted.

Office Diet Saboteurs

The Lady Who Lunches 

The bad behavior: Derails your best intentions to eat the salad you brown-bagged

The solution: "It's great to sometimes be spontaneous," says Zied, "but it's also good if you know well in advance which days or how many times a week you want to go out." Maybe you'll vow to bring your lunch Monday, Wednesday and Friday, or only go out to eat on Mondays. If the colleague that's always craving takeout is a good friend, have a standing appointment, or if something comes up and a co-worker just wants to talk, you can be there for them without eating, she says.

You can also probably guess the three or four neighborhood haunts that a co-worker is likely to recommend for a midday meal. "Have a plan of action for what you're going to order so it takes the guesswork out of it," says Zied, whether that's a small soup and half a sandwich at the nearby deli, or a veggie-loaded pizza slice at the Italian joint. Aim for lots of vegetables, whole grains, beans, lean protein and "mindful portions," and you can turn the unexpected lunch into fun and healthy nourishment with good company.

The Free Food Fiend 

The bad behavior: Always has the inside scoop on the catered lunch meetings and is first in line for the leftovers.

The solution: First thing's first: If you like the free things around the office, just plan them into your eating for the day, says Zied. This scenario becomes more problematic, however, if you're not hungry, but the sight of free food makes you want to eat anyway. "Have strategies in place,” says Zied. “Be mindful of when you’re hungry and when you’re not, like mid-afternoon when you’re exhausted and you’re craving more food.” She recommends a strong mint or even brushing your teeth to turn you off from eating more. “Only eat when you’re hungry, and use those tools when you’re not," she says.

 

The Baker 

The bad behavior: Makes tempting treats at home and shares the leftovers in the office. Worst is the baker who takes a polite "No, thank you," as an insult to the chef.

The solution: "You can't let people pressure you to eat things that you might not even love just to make them feel better," says Zied, so don't waste your calories. If even the nicest no just won't do, go for a little white lie. "Say, 'I just had a cookie, but I'll take one and eat it tonight or tomorrow,' so you're not insulting the person, then give it away."

The Candy Dish Pusher 

The bad behavior: Keeps that candy dish fully stocked. Is she trying to torture you?!

The solution: Simply avoid it, even if that means walking the long way around the office to avoid the desk with the tempting bowl. "If that's how you want to use your calories, then plan for those two or three little pieces," says Zied. Otherwise, "maybe you shouldn't walk over there if it's going to call your name." Keeping healthy snacks on-hand can help, too. Try dried or fresh fruit, mixed nuts, whole-grain cereal or even some seltzer with a little fruit juice, she says.

The Sharer 

The bad behavior: Wants to have a treat herself, but only if someone splits it with her.

The solution: "It's okay to allow yourself to have things just because they taste good and they make you feel good," says Zied, "just find a way not to overdose on it." That means, The Sharer is actually onto something, with this self-imposed portion control. But that doesn't mean you have to eat the other half of her giant cookie or bag of chips. Try an excuse you might use on The Baker.

The Party Planner 

The bad behavior: Loves to celebrate, whether it be with birthday cupcakes or Cinco de Mayo homemade guacamole

The solution: It's hard to plan around every birthday, so when a celebration comes up, it's okay to count those treats as part of dinner, says Zied. "Count in your brain, ‘Okay, I had my healthy fats and whole grains, so I'll have some vegetables and lean protein for my dinner,'" she says. If they’re available, indulge in your office snacks from a small plate instead of the serving dishes and stick to one helping. Keeping a drink in one hand can also limit how much you snack, as can popping in a breath mint!

The Food Bully 

The bad behavior: Asks you if you're on a diet and/or rolls her eyes when you won't indulge

The solution: Zied recommends being honest. "I always say I used to weigh 30 pounds more, and so for me it’s about making a choice. I still eat what I like -- including French fries! -- but I don't eat large portions because I know it's more important to me to feel healthier and have more energy." If it's hard to 'fess up about your own trigger foods, try to just let the eye rolls roll off your back, she says. Often, jealousy could be to blame, and misery loves company. "Stay strong," she says.

The Happy Hour Organizer 

The bad behavior: After-work socializing is one thing, but drinks are calories too.

The solution: Alternate alcoholic drinks (which can be surprisingly high in calories) with non-alcoholic drinks, says Zied, and start with the virgin version first. Try a seltzer, then the alcoholic drink you really want, then go back to a seltzer or water. "Having more liquor is going to make you want to eat more, and the more you drink the more you want to drink, so really nurse the alcohol," she recommends. "I'd rather eat than drink my calories, so think about what your goals are.”

The Fancy Coffee Drinker 

The bad behavior: Wants to go out for something chocolaty or topped with whipped cream rather than sipping the office coffee

The solution: There's nothing wrong with going along and getting an unsweetened tea or a water, says Zied, especially if you don't drink coffee (or just say you don't). If your colleague knows you go for a cup of Joe, you can always fib and say you just had a cup.

The Rewarder 

The bad behavior: Caters meetings with cookies or plans a pizza party for completing a big project. Extra tough: The rewarder is often also a boss or manager.

The solution: "Don't feel like you can't participate if you're hungry and if you want to participate," says Zied. It will make you all feel good to enjoy the company -- and the food -- and celebrate your work success. If you want to make sure you don't overdo it, try talking and socializing more. "You can eat less without being noticed," says Zied. "You don't have to feel guilty if you participate, but you can be mindful of how much you're eating and how often you’re letting yourself be lured by the office food."

It's important to keep in mind that every once in a while, you might overdo it in a situation like this. "Food is part of the fun of life, and it's okay to enjoy it -- we're only human!" says Zied. You can cut back a little at dinner that night and get back on track the next day.

10 Office Personalities That May Be Sabotaging Your Diet

"We didn't take the M&M's away. We just made them a little more difficult to get to."

Google's minor change in the kitchen, People & Innovation Lab Manager Jennifer Kurkoski told Wired, has resulted in 3.1 million fewer calories consumed by employees in the New York City office.

M&M's might not be the problem in your office. Maybe it's a free vending machine or a colleague's candy dish or an endless stream of gourmet food trucks outside the building. And while being at the office can provide opportunities to eat healthfully -- think well-planned, brown-bag lunches or no access to the goodies waiting in your fridge at home -- it's not always a bastion of nutrition.

In fact, a number of common office personalities can become real diet saboteurs if you don't take action. We spoke to Elisa Zied, R.D., C.D.N., registered dietitian and founder and president of Zied Health Communications, about some of the most common ones we've encountered, plus how to make sure you don't overdo it.

For many of the following scenarios, she says, a couple of general strategies can help. First, make your own health goals and rules the top priority. "It's important not to feel pressure to eat," says Zied. "You kind of have to be happy with who you are and not let other people influence what you eat just to be cool. We're grown ups!"

Then, plan ahead as much as possible with some go-to excuses you can use as scenarios come up. You can say you had a big breakfast, or you can even say you have a family history of heart disease. Try explaining that with certain foods you feel like if you have one, you'll eat the whole box, says Zied.

Also, plan ahead as much as possible when it comes to what you will actually eat, she says. "The more you plan ahead for what you're going to eat and how often you’re going to eat, the more in control you'll feel, you won't be as rattled by the sudden food that's in your office," she says. "And if you do have it, you can know to cut back at dinner or have a healthier breakfast the next day."

But what about when you are rattled by sudden food in the office or by a spontaneous happy hour invitation?
It's tough to know when you'll feel vulnerable to indulge -- or who will be the personality to rope you in. But there are some times to definitely be on your toes. Stress, like from a looming deadline, can make you particularly vulnerable to craving attacks, says Zied, as can the mid-afternoon when you're dragging and sapped of energy. The sweeter and fattier the food is, the more likely you are to really want it, she adds, but these aren't the foods that will energize you and nourish you to finish out the day at your physical and mental best.

Tell us in the comments: Do you recognize any of these scenarios at your office?

The Best And Worst Salad Greens

Last Place (But Still Not Bad!): Iceberg 

Per 100 grams:
14 calories 1 gram of fiber
18 milligrams of calcium
2.8 milligrams of vitamin C
502 International Unitis of vitamin A
"The darker the leaves is usually correlated with more nutrition,” says Berman, but iceberg is “not completely devoid” of health benefits. In fact, it still contains about 10 percent of your daily vitamin A and 5 percent of your C, plus a little calcium and iron.

Romaine 

Per 100 grams:
17 calories
2 grams of fiber
24 milligrams of vitamin C
8,711 IUs of vitamin A
33 milligrams of calcium
This familiar leaf is a great source of vitamin A, says Berman, more than enough for a day. It's also a good source of vitamin C, with about 40 percent of your daily value.

 

Arugula 

Per 100 grams:
25 calories
2 grams of fiber
160 milligrams of calcium
15 milligrams of vitamin C
2,373 IUs of vitamin A
Arugula is similar to romaine, says Berman, with solid amounts of vitamin A and C. But it's also higher in calcium, with about 16 percent of your daily needs.

Collard Greens 

Per 100 grams:
30 calories
4 grams of fiber
145 milligrams of calcium
169 milligrams of potassium
35.3 milligrams vitamin C
6,668 IUs of vitamin A
Akin to spinach and kale, these dark leafy greens are a very good source of fiber and also a good source of potassium. But while collards are becoming ever-more-popular in salads, they may be more beneficial cooked, says Berman.

Spinach 

Per 100 grams:
23 calories
2 grams of fiber
99 milligrams of calcium
558 milligrams of potassium
28 milligrams of vitamin C
9,376 IUs of vitamin A
"Spinach and kale take it to another level, nutritionally,” says Berman, who jokes that Popeye was really onto something. Spinach is rich in iron, which helps to transport blood around the body to keep muscles working efficiently, she says.

First Place: Kale 

Per 100 grams:
50 calories
2 grams of fiber
135 milligrams of calcium
447 milligrams of potassium
120 milligrams of vitamin C
15,376 IUs of vitamin A
 "Kale has significantly more vitamin A and calcium,” says Berman, and is also really in right now, as much as it's possible for salad greens to be hip. A big kale salad has even more calcium than a glass of milk and can provide a change of flavor from other traditional salad greens, says Berman.

And What About The 'Fancy' Kinds? 

Dandelion greens, mache and mizuna are just a few of the other tasty and healthy options that are slowly but surely making their way into more salad bowls. Frisee, on the other hand, is more akin to an iceberg, says Berman.

How to Choose the Healthiest Salad Greens

Headed to a hoppin’ salad bar for lunch? Chances are there will be handfuls of fresh greens up for grabs, from romaine and iceberg to spinach and red leaf lettuce. But when it comes to choosing the healthiest salad base, which types of lettuce pack the biggest nutritional punch?

Seeing Green — The Need-to-Know

Photo by Jordan Shakeshaft

Sorry sandwich lovers, but a few shreds of lettuce on a bun won’t add up to the USDA’s daily recommended intake (2-3 cups for most adults). Instead, a big, healthy salad is one of the smartest ways to go green. Coming in at under 10 calories per cup, a big bowl of leaves can be a stellar source of vitamins A, C, K, and folate, among other essential nutrients.

But not all leafy greens will build a super-nutritious salad. In fact, America’s favorite lettuce, iceberg, ranks the lowest in nutritional value across the board (96 percent water content will do that!). Turbo-charged spinach, on the other hand, boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and ample  amounts of calcium and iron. Clearly, Popeye was on to something.

Prefer a crunchier base? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce clocks in at just 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K. Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers. And for the non-committal types, mixed greens (typically a mix of romaine, oak leaf lettuce, arugula, frisée, and radicchio) offer, well, a mixed bag of nutritional benefits, depending on the batch.

Salad for Salad — Your Guide to Greens

Which greens are the best bet? Check out the infographic below for the nutritional low-down.

Graphic by Caitlin Covington

Winning the Toss – Your Action Plan

Consider visiting the salad bar a free pass to join the dark side. Research shows that darker “loose” or “open leaf” lettuces (such as romaine, red leaf, and butterhead) contain more antioxidants and nutrients than the typically lighter-colored, more tightly-packed heads (such as iceberg). The reason? The darker leaves are able to absorb more light and, in turn, synthesize more vitamins. And while there’s no good way to pick and choose a store-bought salad leaf for leaf, at home, opting for the tops and outer leaves can guarantee a more nutritious base.

Ready to go darker (and healthier) still? While they’re not stocked at most salad bars, check the produce aisle for tougher roughage like Swiss chard and kale, which beat out even spinach in the antioxidant game. Be sure to give the leaves a good cold rinse before serving raw, boiled, or steamed, as the folds in these greens tend to accumulate dirt more easily than other veggies. Also keep in mind that high heat can strip veggies of their natural vitamin content. The final key to becoming a lean, green fighting machine? Dress for success. Hold off on the creamy dressings, croutons, bacon bits, and layers of shredded cheese. Instead, opt for a lighter vinaigrette and a sprinkling of chopped walnuts or sunflower seeds for added crunch and protein.

What’s in your go-to healthy salad? Will  you rethink your choice of lettuce? Share your thoughts (and go-green tips!) in the comments below.

The Healthiest Salad Greens

Think you mix a mean salad? While we applaud everyone for getting their greens, not all salads are created equal!

Comparing iceberg and romaine is a little easier than comparing, say, apples and oranges. In general, leafy greens are rich in fiber, calcium, iron and vitamins A and C, among other essential nutrients.

"No matter what type it is, it's going to offer you some nutrition," says Rachel Berman, R.D., director of nutrition at caloriecount.com. It's also worth mentioning that leafy greens don't contain some of the biggest nutrition offenders, namely fat and sodium. "You get a lot of bang for caloric buck," says Berman. "By pairing any meal with a side salad, you're helping yourself become satiated on fewer calories."

Keep in mind that no salad is complete without at least a little fat. A study from earlier this year found that the nutrients in greens and other veggies are best absorbed when eaten with a bit of (healthy) fat, like that in avocados, nuts or olive oil.

But creating the best base is important, too. That's why we asked Berman to share her thoughts on the best and worst picks for salad greens in the slideshow below. Although a blend of a few different greens is probably the healthiest bet of all, she says; that way you get the various benefits of a few different options.

Of course, the size of your salad will affect the amount of nutrients those greens deliver. The typical side salad is likely around two cups or 100 grams, says Berman, but, especially with the popularity of chopped salads, yours could pack up to four cups of leafy greens.