Who doesn’t like a nice Café Latte?  I certainly love them!  No matter how you like it… coffee can be a real treat.  It can also be pricey - as well as sugar & fat-filled at local coffee shops.   One of the first things I figured out when I was beginning my fitness journey was the amount of wasted calories and fat in some of my favorite coffee drinks.  I quickly cut back on these and completely cut out sodas.  There is no shortage of research available on the harm of drinking soda and other sugar filled drinks.  The CDC even has warnings about limiting consumption.  Not only do sugar filled drinks cause weight gain, they do a myriad of other things like ruin teeth, cause non-alcohol liver disease, kidney disease and more.   


Most of my diet changes were a very easy adjustment, however, my coffee is tough for me to give up.  I did cut back to one cup in the morning and changed how it is made.  I found doing it at home has saved a ton of money and with practice I have learned to make a delightful Mocha Latte with extra protein and no added sugar.  This creamy, rich coffee is delightful in the morning and fills the gap for the barista treats I love.  


So, you may be asking what do I do?  I have found 3 components that make this a healthier morning option that doesn’t lack on satisfying flavor.  


First, the coffee.  I found a terrific company on Amazon, Crave Coffee.  I purchase the 100 count variety pack.  It consists of flavors like: cinnamon, hazelnut, butter toffee, maple, mocha, vanilla and even a blueberry (that reminisces a morning muffin) and more.  I have found that every flavor is a delight!  
You can check out this fabulous coffee brand at the link below.

Second, when cutting the sugar, I found a number of coffee shops offer Torani Syrups in a sugar free form.  These syrups are available in a variety pack on Amazon and each are loved by my whole family.  You can even purchase the pumps to do a single or double pump just like the famous coffee shop I won’t mention here.   You can find these delightful syrups and pumps at the links below.

Finally, the show stopper - for all of the health benefits, Collagen.  I have tried a number of brands and flavors, but have found that the Sports Research, Dark Chocolate is my absolute favorite.  My whole family has added collagen and just loves this particular one.  This collagen adds an extra 11 grams of protein and only 50 calories, making my morning coffee a delicious fitness drink.  In addition, it contains almost 14% of my daily iron intake and 180 mg of potassium.  This is a great combo to start the day pre or post workout.  Collagen also, boasts skin, hair and nail benefits - which with aging I will take all I can get.  You can find my favorite at the link below.
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Now my “morning cup of joe” is nutrient packed minus the sugar and fat and less than 100 calories if I add milk.  It’s only 50 calories if I stick with collagen and the syrup.  I highly encourage you to give this home brew a try and let me know what you think.  I would love to hear some feedback.  


I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   I only share items that I use regularly and truly love.  You may experience different results from me.  I recommend that you speak with your own healthcare provider prior to incorporate my routines into your own.  

You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

A Delicious, Heavenly Delight: Leftover Coffee, Chocolate Collagen, and Chia Seed Overnight Oats

Are you tired of wasting leftover coffee or wondering what to do with that last bit of your morning brew? Look no further! In this blog post, I’ll show you a creative and mouthwatering way to transform your leftover coffee into a nutritious and indulgent treat: coffee-infused chocolate collagen and chia seed overnight oats. Brace yourself for a delightful breakfast experience that combines the rich flavors of coffee and chocolate with the added health benefits of collagen and chia seeds. Let's dive in!

Recipe: Coffee, Chocolate Collagen, and Chia Seed Overnight Oats

Ingredients:
    •    1 cup rolled oats
    •    1 tablespoon chia seeds
    •    1 cup milk (dairy or plant-based)
    •    1/4 cup leftover coffee (cooled)
    •    1 tablespoon unsweetened cocoa powder ( I use 1 scoop of a chocolate flavored collagen - my favorite is linked below)
    •    1 scoop chocolate collagen powder
    •    Optional toppings: sliced almonds, shredded coconut, fresh berries, or a drizzle of honey


Instructions:
In a medium-sized jar or container, combine the rolled oats, chia seeds, milk, leftover coffee, (cocoa powder- optional), and chocolate collagen powder.

Stir well until all the ingredients are thoroughly mixed and there are no lumps of collagen or cocoa powder.

Seal the jar/container tightly and refrigerate overnight or for at least 4-6 hours. This allows the oats and chia seeds to absorb the liquid and soften.

The next morning, give the mixture a good stir. If the oats seem too thick, you can add a splash of milk to achieve your desired consistency.

Serve the overnight oats in a bowl or enjoy them directly from the jar.

Customize your creation by adding your favorite toppings such as sliced almonds, shredded coconut, fresh berries, or a drizzle of honey.

This is a perfect packable, lunchbox option too!  Get the midday boost of caffeine from the coffee and a delicious treat all at once.  

Why It's Delicious:
Combining the bold and robust flavor of coffee with the lusciousness of chocolate creates a delectable taste experience that will satisfy even the most discerning palates. The addition of chia seeds not only enhances the texture but also provides a boost of fiber, omega-3 fatty acids, and essential minerals. Moreover, the inclusion of collagen powder adds a dose of protein and supports the health of your skin, hair, nails, and joints. This recipe is a win-win, indulging your taste buds while nourishing your body.


Versatility and Convenience:
One of the most fantastic aspects of this recipe is its versatility. You can easily adapt it to suit your preferences and dietary needs. It’s perfect for the whole family.  Experiment with different types of milk, such as almond, soy, or oat milk, to find your perfect combination. If you prefer a sweeter taste, you can add a natural sweetener like honey, maple syrup, or stevia. Feel free to customize the toppings to your liking and get creative with your creations!  My version is simply my leftover coffee, collagen and chia in oats.  It is about 300 calories, 19 grams of protein, 12 grams of fiber, 10 grams of healthy fats, 80% of rda iron, 23% calcium.  A perfectly balanced meal! 


My Final Thoughts:
Leftover coffee, chocolate collagen, and chia seed overnight oats are a true culinary delight that turns mundane leftovers into a sensational breakfast treat. With its rich flavors and health-boosting ingredients, this recipe is bound to become a staple in your morning routine. Embrace the convenience, nourishment, and deliciousness of this delightful creation. Give it a try and indulge in a breakfast that's not only heavenly but also supports your well-being!

MY FAVORITE COLLAGEN
This collagen dissolves very well and doesn’t leave a powder feeling in drinks.  The taste is a delicious smooth and creamy mocha wether mixed in milk, coffee, or recipes.  I highly recommend this drink.
photo from Amazon

​MY FAVORITE CHIA SEEDS photo from Amazon

MY FAVORITE COFFEE FLAVORS
This variety pack a available on Amazon is delightful!  Every flavor is delicious and offers coffee shop quality from home.  The blueberry pairs well with a splash of cinnamon for a  scrumptious muffin flavor.  The mocha hazelnut is a perfect pairing with the chocolate collagen for this recipe. The caramel is a sweet and salty resemblance to candy.   There is not one flavor in this pack that I do not love!  
 ​photo from Amazon 

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   


You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

Tracking food consumption:  calories, macros and even water is a huge game-changer in fitness of any form.  Knowing what is consumed in a day is important wether on the path of losing weight, gaining muscle or staying healthy in general.  So many of us think we are exercising enough and eating right.  I can say, first hand, I was shocked when I started, actually, logging everything I consumed.  In fact, most individuals that have incorporated my methods for their own fitness journey have told me that were were genuinely shocked as well.  Initially, thinking my food intake was perfect for my needs, I wrote down what I was eating or drinking as I finished it.  After the first few days I realized, not only was I eating too much for my activity level, but I was eating the wrong types of foods too.  I was consuming far too many calories, too much fat & sugar and not enough protein and fiber.  Not even close.  All of the little bites and tastes I snacked on all day really added up as much as my meals.  I was also able to see on paper that most of my diet was processed.  I learned so much about this along the way.  Processed foods wreck havoc on hormones and the bodies ability to absorb proper nourishment.  Avoiding processed is best.  
​

Seeing everything on paper was eye opening.  This lead me to find a fitness app.  I use My Fitness Pal.  I am not affiliated with this app at all, just sharing what I have found to work for me.  It’s a free app and I use it every day.  I log each thing I consume before I ever have a bite or a drink.  (There’s a database and virtually everything imaginable is already in the app, along with the coinciding nutritional information.)  I find it to be very accurate.  Wen I say I log everything, I mean if I have a piece of candy, take my gummy vitamins, have one slice of apple - I put it all in the app.  This gives me very accurate information, not only about what I am eating as far as calories, fat, fiber etc., but in addition to these macros, there are some of key vitamins and minerals tracked too.  So, I get a realistic view of my nutrition as well.  This app takes it another step and has an area to enter water consumption and exercise.  This enables an accurate view of the whole picture. Nutritional need factored in with exercise level can help to optimize whatever results your attempting to achieve.   Perhaps I seem a little off topic of “What I Eat in a Day”.  I am not.  I wanted to share background of how I actually know what I eat every day and why I believe it to be so important. If you are on any type of fitness, weight-loss, health journey I do believe that tracking everything will prove to beneficial.  Just try it!  It takes a little time to get in a habit.  According to research, habits take about 2 weeks to form.  My recommendation is do it for at least 2 weeks. 


Now, on with the meat.  No pun intended.  When I first started working out my goal was to lose weight.  I put all my specs in the app and found that I should consume about 1200 calories with light to moderate exercise.  As my exercise intensity picked up and weight dropped, I adjusted the app to get more accurate numbers.  Now, my goal is to consume about 1500 calories a day.  I have a very small frame and am 5’2”.   I am not a health expert, I am simply sharing my experiences.  Keep in mind, everyone is different so individual caloric intake and exercise needs may be very different from mine.  I recommend speaking with your healthcare practitioner before staring an exercise plan and changing your eating habits.  Everyone’s results differ too.  We all have different bodies and shapes.  


This is what my typical day of meals looks like.  I divide it into breakfast, lunch, dinner and 2 snacks usually.  I consume at least 8 - 10 glasses of water per day.  I like to start my morning with hot lemon water followed by an apple and my coffee with my breakfast of choice.   I take hair and skin multivitamins daily (which I believe are important to women in menopause as hair loss can begin).  I like to have consistent small snacks as illustrated below.  Usually, I include collagen as an extra protein that’s great for joints, skin and hair as well.  I will link the vitamins and collagen that I use below.  On this particular day I had 6 small meals.  (I am able to judge how much I need because using the app tells me if I ate too little or too much each day.)  I attempt to keep my meals very colorful incorporating lots of fresh fruit and vegetables.

Now that I provided the visual of the meals, I’ll share my app screenshots for the nutritional breakdown as a reference.  Notable in the photos, I had about 90 calories left to consume on this day.  If it’s a day that I didn’t exercise I would not worry too much about this.  On a day with exercise I would finish off my last 100 calories with something like cottage cheese, protein shake, collagen or a small piece of tofu, chicken or fish.  Additionally, if I am doing something very strenuous, I consume more.  I am not trying to bulk-up to compete in body building.  I personally like being slim but having defined muscle, so my exercise and eating work perfectly for me.  Everyone has different goals and tastes.  This is why I believe an app to be so helpful.

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   


The collagen (new packaging) and vitamins can be found at the link here: 

You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein
​

There is so much information out there about collagen these days.  Not only that but there are a plethora of options when choosing a collagen. Collagen, as a supplement, has been significantly researched and proven beneficial wether you are trying to lose weight, maintain weight, just be healthy, or trying  to improve skin and joints. Read on to learn what happened when I added collagen to my routine.