Ahhh, summer. The season of poolside parties, backyard barbeques and hot afternoons on Center Hill Lake. Unfortunately, for many people these images don’t evoke the thoughts of relaxation, carelessness and fun they did in childhood or, let’s be honest, even five years ago. No, now you find yourself anxious at the thought of such social functions, faced with the difficult decision … to drink or not to drink? If you’re like many of my clients, you’ve spent months preparing for swimsuit season or you’re still working on those lingering New Years’ resolutions. You’ve invested in gym memberships, personal trainers, yoga classes and the latest diet crazes. Now you feel guilty reaching for another beer, or mixing just one more fruity cocktail to beat the summer heat. And so you ask, “How can I enjoy the festivities of summer, allow myself a libation or two (or more), and not sabotage my weight loss and fitness goals?”
As a health educator and professional, I’d be remiss if I didn’t say the absolute best solution for attaining your nutrition and weight-loss goals with regard to alcohol consumption would be to abstain from drinking. I’d also be remiss for not admitting that I myself enjoy an occasional adult beverage at a Friday night happy hour on the patio. Based on research and personal experience, I’ve created some health-conscious tips for you socialites who will inevitably be in a situation requiring educated decision-making and self-control. Hopefully, these suggestions will help ease the anxiety of drink selection and maintaining wellness objectives.
Know Your Numbers: The truth about fat, carbs and calories. Alcohol contains seven calories per gram, but is fat-free in all its forms. Research shows that alcohol affects weight gain indirectly by hindering the use of fat stores for energy (Siler, Neese and Hellerstein, 1999). Alcohol consumption may not directly result in weight gain, but what we add to it, what we eat along with it and the metabolic effects can significantly sabotage weight-loss goals.
Being aware of serving size is essential—12 ounces of beer equals one and a half ounces of liquor equals five ounces of wine.
Just because the “Mucho Margarita” is in one glass doesn’t mean it’s one serving. In fact, you are probably consuming three to four servings of liquor, plus all the extras in that 32-ounce fishbowl. The result is the caloric equivalent of a whopper and small fries or a medium Oreo Blizzard from DQ.
A serving of light or ultra-light beer ranges from 64 calories (MGD) to 110 calories (Bud Light) and averages three grams of carbohydrates. If you prefer regular or dark beers, this could add 50 or more calories and nearly 15 grams of carbohydrates.
A serving of liquor ranges from 86 (Captain Morgan’s Spiced Rum) to 120 (Seagram’s Gin) calories and is the best choice for a low-carb lifestyle (less than a gram).
Finally, for you wine lovers out there, the least calorie-dense option is a Merlot (105), while a Chardonnay can have as many as 125 calories per serving. If you’re counting carbs, stay away from sweet wines such as Riesling and White Zinfandel. they can pack as many as 38 grams per serving. (USDHHS, 2003)
THINK FRESH … and CLEAR. Sodas and fruit juices are packed with sugar, and an eight-ounce pour of either can add 100-150 calories. Thus, coupled with a standard serving of liquor, you are potentially consuming 200-250 calories per drink. To avoid consuming these wasted calories (no, a screwdriver is not a significant source of vitamin C), stick to a mixer of tonic water and fresh squeezed juices, ask for a diet soda with your whiskey or add a splash of lemon-lime soda or juice on top—just a splash.
PACE YOURSELF. You may have heard dieters mention the benefits of eating a salad, or drinking a large glass of water before a meal. These are ways of inducing fullness to avoid overindulging on higher fat foods. The same principle applies to a night of drinking. If alcohol is consumed more quickly than the liver can break it down, we risk intoxication and lower blood sugar. These effects can lead to unhealthy choices related to potential weight gain. Alternate your alcohol-rich beverages with a glass of water. Not only will you drink more slowly, but will also feel full and less likely to want another drink.
The key is to be aware of the detrimental effects of overindulging and to understand that any health goal requires self-control, discipline and a willingness to make sacrifices. Alcohol can eventually take a toll on logical decision-making and allow us to give into temptations. Often those temptations involve greasy fries, wings or a slice of double pepperoni. Success is nearly impossible without an ability to pursue our goals in the face of challenge.
Here’s to being a light weight!
The Doctor’s Orders
Beer: Michelob Ultra Amber: One 12-ounce serving (114 calories) … The bold flavor of a dark beer without the calories!
Spirits: Eight ounces Diet Coke (0 calories, 0 carbs) plus 1.5 ounces Captain Morgan’s Spiced Rum (86 calories). Aye, aye Cap’n.
Wine: A five-ounce glass of Merlot or Sauvignon Blanc (95-100) … Great source of antioxidants, which have been shown to help reduce the onset of diabetes and high cholesterol.
Tiffany Watson, PhD. is a health educator and performance enhancement consultant in Nashville. Her private practice, The MindBody Doctor, offers integrative health and wellness programs designed to help individuals optimize mental and physical performance. She is an instructor in the Sport Science Department at Belmont University and provides lifestyle coaching to corporate employees through Gordian Health Solutions, a division of Blue Cross Blue Shield of Tennessee. In addition to her professional endeavors, Dr. Watson is a nationally licensed soccer coach, former competitive athlete and fitness instructor. Look forward to hearing from her monthly as she promotes healthy lifestyles in the Nashville community.
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