I decided to use Tip #1 as the title for this post. It seemed quite befitting (GET IT? Be"fitting". Ha.)
Seriously, though. Thanksgiving is an American tradition - we spend all morning cooking, and all afternoon/evening/next day eating. And eating. And eating...
The pilgrims would be ashamed of us. Well first, they would be in awe of our more than plentiful food supply. Grocery stores that are stocked full of food. Hell, even pharmacies carry food now. The pilgrims were grateful to have enough food to go around. Hence the start of Thanksgiving - being thankful for actually having a successful harvest and having a bounty of food.
I wonder if the pilgrims had an Uncle Ted. A guy who had a Big Mac as a pre-game for his three helpings of Thanksgiving dinner and then washed it down with a case of beer as he gradually feel asleep in a recliner, with the NFL on in the background. His pilgrim family would just shake their heads, "Oh Uncle Ted. He just couldn't resist that delicious roasted squirrel, and then he drank all of our fresh brewed hooch!".
I'm getting off topic. Let's talk Turkey Day tips and how to avoid shopping for a size up on Black Friday.
1. NO SWEATPANTS ON TURKEY DAY.
This seems silly, and those who know me are probably aghast right now. The truth is, wearing your slim jeans or a fitted dress might cause your brain to become more aware of your portions so that you avoid busting out everythere.
2. FILL UP ON VEGGIES.
Your family might have nice, pretty, and coordinated dinner-ware out for the holidays. But if your family is anything like mine, you're drinking out of a red Dixie Cup and eating off styrofoam divided disposable dishes (that we wash and re-use, of course).
Regardless, I want you to fill half of your plate/styrofoam container with vegetables. Real vegetables, not mashed potatoes. Not sweet potatoes. Not peas. Not corn. Not butter-soaked collard greens. "Oh but Rachel, we don't have any real vegetables at Thanksgiving." Why not? What's wrong with them? They are cheap. They are fillling. And..they're good for you. Invest $0.99 in a 1 pound bag of carrots and chow down. You can dip them in a) hummus b)cranberry sauce (not as bad as it may seem) or c) low fat dressing.
3. EXERCISE ON THANKSGIVING
Let's differentiate between strenuous exercise and movement. Strenuous exercise is pre-planned, routinely executed exercise toward a specific goal (increased cardiovascular endurance, increased muscle mass or tone). Movement is anything that gets you up and ..moving! Sure, I'd like you to engage in strenuous exercise on Thanksgiving, but who am I kidding?? Get out there and MOVE. Take a 20 minute brisk walk with your family members to catch up and get some fresh air. Maybe it's raining or really cold. Do some pushups, squats, and crunches. The best time to incorporate movement is in the morning before the festivities, and then again about an hour or two after you've had the big meal.
4. GO FOR WHITE MEAT
White meat has less fat - saturated fat - than dark meat. This means that a higher percentage of total calories are coming from protein. This is because white meat is coming from the part of the turkey that gets more exercise, and therefore is leaner. The dark meat is coming from the less conditioned parts of the turkey.
5. GO EASY WITH THE GRAVY
Gravy is a staple of Thanksgiving, and I don't want you to miss out. Be weary of your portions, though. About 2 tablespoons of gravy is 50 calories. And, let's be honest, who eats only 2 tablespoons?? If you are one of those people who completely covers your turkey and trimmings with gravy, a better option might be buying the non-fat gravy. Remember, the fat in gravy is coming from animal sources and is higher in saturated fat, which is more detrimental to your heart health.
6. GET BACK ON THE BANDWAGON.
I hate this phrase. What the hell is a bandwagon?? Anyways, the point is that if you completely ignore this guide and eat a whole pie along with 5 servings of mashed potatoes and endless pats of butter and scoops of gravy, know that tomorrow is a new day. Sure, you'll have to work even harder to get back to your pre-gorge weight, but that's life. You win some, you lose some, and then you exercise. The worst thing you can do is become a Negative Nancy and decide to pig out since you already ruined your "diet". Life is all about making strides to becoming a better you, whether it's behavioral, emotional, or physical.
7. Dessert or a Drink?
You have a choice to make. Either have a small piece of pie (take what you think is small and then cut it in half), or 1 alcoholic beverage of your choice (again, take what you count as a glass of wine and cut it in half). Don't drink or binge on dessert out of frustration toward your family. It's usually by this point in the day - you've been with your "loved ones" for about three hours now, chatting and prepping dinner and then eating - that you're starting to re-think this whole Thanksgiving thing, and have the most temptation to eat or drink just about anything that will put you in a better mood. Aunt Nelda is arguing with her baby daddy at the table next to you, and her ten kids are now grabbing onto your pant legs and screaming for attention. Literally screaming. You walk outside for some fresh air and then notice your family members piled into a small, dirty and busted up station wagon with a haze of smoke out the back window and a stench of skunk in the air. Just when you think it can't get any worse, your grandma wants you to play the role of the victim in a family love triangle gone-wrong so that she can send in the tape to Jerry Springer. (Not that my family is anything like that at all. We are very, VERY classy people. Just an example.)
Want more info or want to send me a message? Please do: rachel@stepupfns.com
If you're in the Chicago area and want nutrition counseling or personal training, I'd love to help you reach your goals. :-)
Have a happy holiday!
Sunday, November 20, 2011
Wednesday, November 2, 2011
Your best booze choices.
For most of us, alcohol is an important aspect of celebrations and social occasions. Although there is evidence that red wine can have antioxidant properties and beer can have important vitamins and minerals, alcohol contributes calories to the diet that can lead to weight gain if you are not adequately adjusting your caloric intake or increasing your physical activity. Remember the bottom line: calories in versus calories out.
Here are some overall tips for maintaining a healthy waistline when planning alcohol into your overall lifestyle.
1) Don't lie to yourself about how much you are drinking. "I'm going to have a glass of wine". Ok, fine by me. A glass of wine is roughly 120 calories for 5 ounces. This does not mean you can fill your wine glass to the brim, unless you have a very small wine glass. Get out your measuring cups and measure 5 ounces. If you order a glass in a restaurant, they usually pour 4-6 ounces.
2) Eat a very healthy diet. It's important to add the calories from alcohol into your overall food plan. The problem is that the calories from alcohol provide little more than just that - calories. Not many vitamins, minerals, fat, protein, or useable carbohydrate are present in alcohol. Get the most out of the other foods that you eat, and I recommend taking a multivitamin if you drink often, as alcohol can cause malabsorption of nutrients.
3) Avoid "hangover foods". I know you wake up and feel crappy. I know you don't want to work out. You're just adding to the problem, though, if you wake up at noon, eat fried eggs and biscuits with gravy, and lounge all day "recovering". Get up early, drink ample water, have 2 egg whites and a banana, and go for a walk.
4) Make your late-night munchies fruits and vegetables. Alcohol increases your appetite, and there is nothing worse than pairing empty calories with high fat, processed foods.
5) Increase your awareness of the calories in alcoholic drinks, as well as alcohol effects your body by reading the rest of this article :)
How is alcohol made?
Alcohol is made through a process called fermentation, where yeast breaks sugar down into ethanol and carbon dioxide. The carbon dioxide then bubbles and evaporates into the air, leaving behind water and ethanol. Liquors are distilled, meaning that the water is separated from the ethanol to make a more concentrated product.
A wide variety of carbohydrates that can be used as a source of sugar for the fermentation process. Malted barley is usually used for beers; grapes are used for wine; sugar cane or molasses for rum; and a multitude of different carbohydrates can be used to make vodka.
How is alcohol metabolized in the body?
Once ingested, the breakdown of alcohol takes precedence over anything else. This is due to the fact that alcohol cannot be stored in the body like food can. Alcohol travels into the stomach, where nearly 50% is absorbed directly into the bloodstream. The rest travels to the intestines for absorption. Alcohol in the blood then goes primarily to the liver for metabolism - it is removed and detoxified from the blood through a process called oxidation. A healthy lives detoxifies about 1/3 to 1/4 ounce per hour, or roughly a little less than 1 drink per hour.
What constitutes"1 drink"?
One 5-ounce glass of wine
One 12-ounce beer
One 1.5-ounce shoot of liquor
All = 1 drink based on the fact that they all containg roughly 1/2 ounce of pure alcohol.
SPIRITS:
1.5 oz of gin, rum, whiskey, vodka (80 proof): 90-100 calories
SUPER LIGHT BEER:
1 (12 oz) Budweiser Select 55 - 1.9g, 2.5%, 55
LIGHT BEER: Per 1 (12 oz) serving:
Bud Light - 6.6g carb, 4.2% alcohol, 110 calories
Miller Lite- 3.2g carb, 4.2% alcohol, 96 calories
Michelob Light - 6.7 g carb, 4.3% alcohol, 113 calories
Sam Adams Light - 9.7 g carb, 4.05% alcohol, 124 calories
REGULAR BEER: Per 1 (12 oz) serving
Keystone Ice - 5.9 g carb, 5.9% alcohol, 150 calories
Miller High Life - 13.1g carb, 4.7% alcohol, 143 calories
PBR - 12.1g carb, 4.65% alcohol, 147 calories
Sam Adams Boston Lager - 12.1g carb, 4.75% alcohol, 160 calories
Blue Moon: 12.7g carb; 5.4% alcohol, 170 calories
Sierra Nevada Pale Ale: 14.1g carb, 5.6% alcohol, 170 calories
WINE (1, 5-oz glass) These are all averages derived from Sutter Home's nutrition facts:
Cabernet Sauvignon: 115 calories
Pinot Grigio: 114 calories
Chardonnay: 120 calories
Moscato: 127
Merlot: 119
White, Zinfandel: 108
Pinot Noir: 117
Shiraz: 116
There is a general rule of thumb here: the higher the alcohol percentage, the higher the calories. Alcohol contributes 7 calories per gram, while carbohydrates contribute 4 calories per gram. It is virtually impossible to make a low-calorie, low-carbohydrate, high-alcohol drink. (Although the marketers for many large-name brands would rather have you think otherwise).
So....what's the best to drink?!?
Ah, now to the meat of the subject! I get this question all the time. This is what I usually ask my clients to help me recommend the right drink for them.
1) Why are you drinking? Is it just to have something in your hand at social occasions, or do you drink to get a buzz (or more?).
2) What is your preferred drink? Mixed liquor drinks? Wine? Beer?
3) How often do you drink? Just on weekends? Everyday?
This is my recommendation: if you just like to drink lightly and have something to sip on, go for the 55 or 64 calorie beers, or for a mixed drink with liquor and a diet soda (if you're at someone's house, use a tall glass and fill with diet soda, and then pour 1 shot of liquor in). This will provide more hydration and make your drink last longer.
However, if you drink on the weekends with a mission of "feeling it", you might as well have fewer drinks, but stronger ones. Drink slowly, and always make sure to have water with you, too. Alternate sips on your drink with sips on water. There is absolutely no advantage to you drinking 12 of the 55/64 calorie beers instead of 8 Light beers or 6 Regular beers (Not that you should be drinking that much -- just an example.)
References:
http://www.calorieking.com/
http://www.medicinenet.com/alcohol_and_nutrition/page3.htm
http://www.beer100.com/beercaloriesimports.htm
Here are some overall tips for maintaining a healthy waistline when planning alcohol into your overall lifestyle.
1) Don't lie to yourself about how much you are drinking. "I'm going to have a glass of wine". Ok, fine by me. A glass of wine is roughly 120 calories for 5 ounces. This does not mean you can fill your wine glass to the brim, unless you have a very small wine glass. Get out your measuring cups and measure 5 ounces. If you order a glass in a restaurant, they usually pour 4-6 ounces.
2) Eat a very healthy diet. It's important to add the calories from alcohol into your overall food plan. The problem is that the calories from alcohol provide little more than just that - calories. Not many vitamins, minerals, fat, protein, or useable carbohydrate are present in alcohol. Get the most out of the other foods that you eat, and I recommend taking a multivitamin if you drink often, as alcohol can cause malabsorption of nutrients.
3) Avoid "hangover foods". I know you wake up and feel crappy. I know you don't want to work out. You're just adding to the problem, though, if you wake up at noon, eat fried eggs and biscuits with gravy, and lounge all day "recovering". Get up early, drink ample water, have 2 egg whites and a banana, and go for a walk.
4) Make your late-night munchies fruits and vegetables. Alcohol increases your appetite, and there is nothing worse than pairing empty calories with high fat, processed foods.
5) Increase your awareness of the calories in alcoholic drinks, as well as alcohol effects your body by reading the rest of this article :)
How is alcohol made?
Alcohol is made through a process called fermentation, where yeast breaks sugar down into ethanol and carbon dioxide. The carbon dioxide then bubbles and evaporates into the air, leaving behind water and ethanol. Liquors are distilled, meaning that the water is separated from the ethanol to make a more concentrated product.
A wide variety of carbohydrates that can be used as a source of sugar for the fermentation process. Malted barley is usually used for beers; grapes are used for wine; sugar cane or molasses for rum; and a multitude of different carbohydrates can be used to make vodka.
How is alcohol metabolized in the body?
Once ingested, the breakdown of alcohol takes precedence over anything else. This is due to the fact that alcohol cannot be stored in the body like food can. Alcohol travels into the stomach, where nearly 50% is absorbed directly into the bloodstream. The rest travels to the intestines for absorption. Alcohol in the blood then goes primarily to the liver for metabolism - it is removed and detoxified from the blood through a process called oxidation. A healthy lives detoxifies about 1/3 to 1/4 ounce per hour, or roughly a little less than 1 drink per hour.
What constitutes"1 drink"?
One 5-ounce glass of wine
One 12-ounce beer
One 1.5-ounce shoot of liquor
All = 1 drink based on the fact that they all containg roughly 1/2 ounce of pure alcohol.
SPIRITS:
1.5 oz of gin, rum, whiskey, vodka (80 proof): 90-100 calories
SUPER LIGHT BEER:
1 (12 oz) Budweiser Select 55 - 1.9g, 2.5%, 55
LIGHT BEER: Per 1 (12 oz) serving:
Bud Light - 6.6g carb, 4.2% alcohol, 110 calories
Miller Lite- 3.2g carb, 4.2% alcohol, 96 calories
Michelob Light - 6.7 g carb, 4.3% alcohol, 113 calories
Sam Adams Light - 9.7 g carb, 4.05% alcohol, 124 calories
REGULAR BEER: Per 1 (12 oz) serving
Keystone Ice - 5.9 g carb, 5.9% alcohol, 150 calories
Miller High Life - 13.1g carb, 4.7% alcohol, 143 calories
PBR - 12.1g carb, 4.65% alcohol, 147 calories
Sam Adams Boston Lager - 12.1g carb, 4.75% alcohol, 160 calories
Blue Moon: 12.7g carb; 5.4% alcohol, 170 calories
Sierra Nevada Pale Ale: 14.1g carb, 5.6% alcohol, 170 calories
WINE (1, 5-oz glass) These are all averages derived from Sutter Home's nutrition facts:
Cabernet Sauvignon: 115 calories
Pinot Grigio: 114 calories
Chardonnay: 120 calories
Moscato: 127
Merlot: 119
White, Zinfandel: 108
Pinot Noir: 117
Shiraz: 116
There is a general rule of thumb here: the higher the alcohol percentage, the higher the calories. Alcohol contributes 7 calories per gram, while carbohydrates contribute 4 calories per gram. It is virtually impossible to make a low-calorie, low-carbohydrate, high-alcohol drink. (Although the marketers for many large-name brands would rather have you think otherwise).
So....what's the best to drink?!?
Ah, now to the meat of the subject! I get this question all the time. This is what I usually ask my clients to help me recommend the right drink for them.
1) Why are you drinking? Is it just to have something in your hand at social occasions, or do you drink to get a buzz (or more?).
2) What is your preferred drink? Mixed liquor drinks? Wine? Beer?
3) How often do you drink? Just on weekends? Everyday?
This is my recommendation: if you just like to drink lightly and have something to sip on, go for the 55 or 64 calorie beers, or for a mixed drink with liquor and a diet soda (if you're at someone's house, use a tall glass and fill with diet soda, and then pour 1 shot of liquor in). This will provide more hydration and make your drink last longer.
However, if you drink on the weekends with a mission of "feeling it", you might as well have fewer drinks, but stronger ones. Drink slowly, and always make sure to have water with you, too. Alternate sips on your drink with sips on water. There is absolutely no advantage to you drinking 12 of the 55/64 calorie beers instead of 8 Light beers or 6 Regular beers (Not that you should be drinking that much -- just an example.)
References:
http://www.calorieking.com/
http://www.medicinenet.com/alcohol_and_nutrition/page3.htm
http://www.beer100.com/beercaloriesimports.htm
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