National Coffee Day

Did you guys know that today, Thursday 9/29, is National Coffee Day?  There are some great coffee deals and coupons all over the place today!  Make sure to check with your preferred java joint to see if they are offering anything special that you can take advantage of!

I do love coffee, but I’m not a huge coffee drinker.  Meaning, I like to have one cup of coffee in the morning (sometimes tea, depending on my mood), but I am capable of getting through the day if I skip my morning brew.  I also like to limit myself to one cup.  I know there’s a lot of research out there nowadays about coffee having a lot of antioxidants, protecting against certain diseases (Parkinson’s, type 2 diabetes, liver cancer), and increasing metabolism, but I simply do not want to become a coffee addict and rely on it.  No offense if that sounds like you!  The one cup o’ joe a day just works well for me and fits in with my whole “everything in moderation” shpeel.

If you do happen to be a heavy caffeine drinker, you may want to think about whether this is causing problems such as restlessness, irritability, anxiety, or sleeplessness!  Also, where a cup of coffee itself isn’t so bad for you, what about all the extra “stuff” that people like to add in there?  Like cream and sugar.  These can definitely add extra fat and calories to your diet!

My usual go to?  Skim milk and 1 splenda packet.  Usually iced french vanilla in the spring/summer and hot french vanilla in the fall/winter.  I also  love pumpkin flavored coffees in the fall (without the splenda, it’s sweet enough as is).  And sometimes work has cool flavors like apple cider or cinnamon sticky bun.  I actually usually just get my coffee free at work because spending a couple bucks on coffee each day really adds up.  Think about it this way:  If you buy one cappuccino at Starbucks at $2.55 for 5 days a week, for 52 weeks that comes to $663.  There’s a lot you can do with an extra $663!

Anyways, Happy National Coffee Day.  Go get that good coffee feeling!

Disclaimer:  I’m feeling the need to state this specifically on this post, but just a reminder that I am not an expert, medical professional, registered dietitian, or anything of the like.  I write about what works for me and what things I’ve read about that I find interesting.  My coffee “facts” in this post were gathered from articles read in Women’s Health and from the MayoClinic website.  If you ever have any questions about how something fits in with your own personal medical needs, please consult with your doctor first.  Thanks!

Spill the [coffee] beans!

  • Are you a big coffee drinker?
  • Do you drink regular or decaf?
  • How do you like it made?
  • What’s your favorite flavor?
  • Do you usually buy coffee or make your own?


Salmon Panzanella

Good morning!

It’s Thursday, which means it’s almost Friday.  🙂

Check out the dinner I made last night.  I was craving salmon and found a recipe for salmon panzanella on the Eating Well website.

Recipe below!  Serves 4.


  • 8 kalamata olives, pitted and choppedSince I don’t like olives, I left these out
  • 3 tablespoons red-wine vinegar
  • 1 tablespoon capers, rinsed and chopped – Side note, it’s really hard to find capers in the grocery store!
  • 1/4 teaspoon freshly ground pepper, divided
  • 3 tablespoons extra-virgin olive oil
  • 2 thick slices day-old whole-grain bread, cut into 1-inch cubes
  • 2 large tomatoes, cut into 1-inch pieces
  • 1 medium cucumber, peeled, seeded and cut into 1-inch pieces
  • 1/4 cup thinly sliced red onion
  • 1/4 cup thinly sliced fresh basil
  • 1 pound center-cut salmon, skinned and cut into 4 portions
  • 1/2 teaspoon kosher salt


  1. Pre-heat grill to high.
  2. Whisk olives, vinegar, capers and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, tomatoes, cucumber, onion and basil.
  3. Oil the grill rack. Season both sides of salmon with salt and the remaining 1/8 teaspoon pepper. Grill the salmon until cooked through, 4 to 5 minutes per side.
  4. Divide the salad among 4 plates and top each with a piece of salmon.

Instead of grilling the salmon, we baked it in the oven for 30 minutes at 375 degrees.

This was a surprisingly really good dinner.  It was nice to have a salad-like meal without any lettuce!  It was light and refreshing, but also very filling because the salmon added a lot of protein!  I even have leftovers for lunch today.  Score.

Per Serving: 362 calories; 21 g fat ( 3 g sat , 12 g mono ); 72 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 29 g protein; 5 g fiber; 386 mg sodium; 1002 mg potassium.

I added this one to my Recipe Page.  If you haven’t ventured over there yet, take a look!

Have a good one, folks.