Sip-able Sabotage

One of the biggest offenders of empty, unfulfilling, “nourishment” is liquid calories. It’s one of the sneakiest ways to fall off track when trying to lose or maintain weight. Fancy coffees, sodas, milkshakes, juices, and other sugar laden beverages can fill you up with unexpected calories quickly, all while providing little (or no) benefits and satiety. When working with patients, this is usually the first place I start. In fact, it is one of the easiest ways to cut unnecessary calorie “spend,” without taking away essential fuel from your body. On top of the obvious ones, there is another popular sip-able sabotage. Alcohol.

While some may argue that alcohol is pretty "fulfilling," in regards to providing health benefits to your body, sadly, it is not. Trust me--- I'm all about justifying the benefits of some alcohol (antioxidants in red wine, probiotics in sour beer). To be completely transparent, I am all about balanced nutrition but I still splurge. Even though I may not be a soda or sweet tea drinker, I do love to relax with a cocktail or two, or glass(es) of wine. If my lifestyle can’t include that on occasion, then I probably won’t stick to it. However, that doesn't give anyone a hall pass to overdo it. Those tasty craft brews, relaxing glasses of wine, and fancy cocktails all add up. Even worse, your fuzzy perception can make it hard to stay on track, blurring the lines of how much your eating, drinking, and even lead junk food cravings. Taking it a step further, if you are also dealing with a next day hangover, odds are you aren’t bouncing back with nutrient dense, balanced, meals. Hello greasy Chinese or salty chips! It is a balancing act, but assuming you are drinking responsibly, alcohol can still fit in your lifestyle while maintaining your health and fitness goals.

As we are approaching New Years Eve, you may likely be planning on ringing in the New Year with some tasty beverages. Lets talk about some tips to fit in your favorite alcoholic beverages, while staying on track.

- Drinking responsibly is first and foremost the key. Overdoing it on alcohol can cause way more issues to your body than some extra pounds. Longterm excessive drinking has been linked to diseases, cancer, and organ damage. Even in the short term, binge drinking can affect your mood, behavior, and digestion, to name a few. The solution is to pace yourself when drinking. To help, try alternating drinks with an alternative like sparkling water, tea, or a low sugar mocktail. When at a bar, you can always ask for a soda water with a squeeze of lime, orange, or lemon, rather than plain water. If you are at a craft cocktail spot, don't be afraid to ask them to muddle some herbs or other fruits that they may have. This way you are still enjoying your sips and able to participate in the social aspect.

- When trying to cut calories from your alcoholic sips, sugar is where it's at. Nearly all regular (not sweetened/flavored) liquors provide the same amount of calories per shot. So while a frozen margarita may provide more calories than a gin and tonic, the tequila isn't the cause. Watch out for drinks that include heavy simple syrups, grenadine, excess juices, and flavored liqueurs. Some of my favorite tricks are asking for my drinks "lightly sweetened" or "no syrup" when I see simple syrup in the recipe. Using the phrase "a splash," is also handy when ordering a drink with added syrups. Also, don't be afraid to make your own recipe! If you are craving a margarita, you can order a lighter alternative by asking for tequila, limes, and a splash of triple sec.

- As a wine drinker, occasionally I like to make wine-spritzers if I would like to enjoy a few glasses. This way, I can pace myself and enjoy more volume without actually overdoing it on wine. At home, I may mix a wine with flavored sparkling water. For fun, I sometimes throw in some fruit too. If at a bar, you can always order this but asking for a glass of soda water on the side with your glass of wine. In addition, if spritzers aren't your thing, aim for wines that are less sweet. Usually, dry white wines are lower in calories than others.

- If you are a beer drinker, craft beers can be a sneaky offender. Typically, craft beers like IPAs are much higher in alcohol content. As a rule of thumb, the higher the alcohol content, the higher the calories! If you are enjoying craft beers as an activity, try asking for a flight so you can try an assortment, rather than full pours of many. If flights aren't available, ask for a taste pour before committing to your full pour. To cut the extra calories, try limiting your full pours of the high alcohol content beers and alternating with light beers as well.

- Preparing for the cravings is also important. Eat a balanced meal before you drink or go out. This will help you avoid the binge junk eating that can occur for some when drinking alcohol. In addition, make sure your pantry and refrigerator is well stocked with nutrient dense options for after or the next day. If you don't have those options there, it will be much easier for you to give into ordering delivery of salty, greasy, or sugary foods that are void of the micronutrients your body needs!

As we celebrate the end of 2020 and the start of another year for new beginnings, I wish you all a safe and healthy New Year. For one-on-one support with living your best life, don't hesitate to reach out. :)