WELLTRAX

Alternatives to the "WINE-DOWN" Part 2 of 2 - Diana Harf

If your method of coping with stress is drinking too much, or drinking too often, or drinking alone or too early in the day, you are most likely doing a number on your emotional health AND your physical health. This strategy may feel like stress reduction, but it’s temporary at best, and will cause damage in the long run. 

I can usually tell when a new client drinks too much. They have that soft "doughy" appearance.  If you are really serious about losing weight and getting lean, you just have to rethink your drinking habits.  In a nutshell, alcohol causes your body to pump out more estrogen and less testosterone.  Over time, it’s that hormonal imbalance that makes you fat.  Excessive consumption of alcohol strains your liver, which responds by slowing down your fat burning.  Alcohol also dehydrates your body and that causes a significant bloating effect to the face. 

And don't forget the calorie count. We know a 5 oz. glass of wine has 120 calories ( and an average restaurant pour is 6-8 oz.) so even a little can throw off your attempts to diet.  Plus wine is higher in fast- digesting carbs than clear liquors like vodka, so it tends to pack on weight more easily.

The worst of the worst are the specialty drinks like margaritas or pina coladas as well as other drinks with a juice base.  Some of these drinks have as many calories in them as a slice of cheesecake (400!)  If you go out drinking with friends on a Friday night you could easily consume 2000 calories just in drinks.  And if you're like most people (including me!) drinking leads to major food cravings and an inability to say no. 

Let’s look at some alternatives to dealing with those times when you're with friends or home after work and are just ready to kick back and have that beer, glass of wine or a mixed drink.

1. Prepare a nice Tonic water with lemon in a wine glass .  If you prefer "mixed drinks," try it in a high ball glass--your friends will assume it’s a Gin & Tonic!
2. Put Perrier in a wine glass with floating fruit.
3. Drink carbonated water or diet soda instead.
4. Prepare an individual flavored coffee or herbal tea
5. Experiment with a near beer (such as O'Doul’s)
6. Take a bubble bath with lighted candles.
7. Take a walk with a friend, your significant other or your dog.
8. Take up a craft that requires busy hands like knitting or cross-stitch.
9. Sit somewhere else in the evening to watch TV other than the “snacking chair” or in plain site of the refrigerator.
10. (My favorite these days) Do a sunset paddle board run on the lake or at the beach.   

Research has shown that changing up your habit for 17 days will change the very habit that seems to be getting the best of you.  Find what works for you and commit to it.  Your body will thank you!

Do You "WINE-DOWN” To Relax? Part 1 of 2 by Diana Harf

There seems to be pressures to drink socially everywhere these days, even where you’d least expect it.  Remember when “No Thank You” meant you just didn’t care for what was being offered?  Now if you say "no thanks" to someone they seem to think there must be a deeper meaning, such as "Did you get a DUI?" or "Is there a history of addiction in your family?"  How did we get here?

I’d like to share a recent experience with you and welcome your comments as it relates to your life experience:

Not too long ago I was attending an industry dinner gathering that was preceded by a cocktail party. I was graciously approached by a server and asked for a cocktail preference. My response was “perrier with a lime, please.” I noticed a brief hiccup in the conversation around me but quickly dismissed it and continued talking.  Later in the evening I was asked by another guest to share my story of alcohol addiction….what?????  What story of alcohol addiction?  Her response was “Well, I noticed that you only ordered perrier earlier, and I just assumed...” Wow!  I was dumbfounded.

So I guess just saying “no” without a follow-up explanation like “I am the DD (designated driver)" or "I’m on a diet," can open up a door of suspicion and judgment.  What I’d like to know from you is “Why is that?”  Is there just so much addiction surrounding us in our lives that it has become everyone’s story at one time or another?  Are our days so full of stresses that drugs or alcohol are what we use to try to cope?  Are our insecurities getting the best of us?  Is it just considered sexy and sophisticated to hold a wine glass? 

I have lots of questions about how the consumption of alcohol is now viewed in our society. I'm particularly interested in its uses and abuses from a health and wellness perspective. In future articles I will try to address some of these issues. In the meantime I'd love to hear your thoughts on your experiences. Please leave a comment or send me an email at [email protected].  I’m all ears………

"Making a Splash with your Summer Meals" By Rita Hoyt, Expert Nutritionist of Eatwise, Inc.

"Making a Splash with your Summer Meals" By Rita Hoyt, Expert Nutritionist of Eatwise, Inc.

Summer is a hot and active time of year.  It’s so wonderful to go to the beach, have picnics and family outings.   With our busier than normal schedules we need to make sure we stay healthy and hydrated.  Here are some great summer tips:

1. Drink fluids.  It’s important to stay hydrated so you don't get over-heated, light-headed or fatigued.  A great way to do that is drink plenty of water.  Add some pre-cut lemon or lime slices to your water for added color and vitamins.  Also, exchange sodas for fruit juices.  Juices have less sugar and also have the benefits of vitamins.  Try Coconut water!  It has great flavor, no sugar and is a wonderful thirst quencher.  Coconut water can be found in your local grocery store.  Lastly, did you know alcohol dehydrates you?  Remember to balance an alcoholic beverage with lots of water to keep your body hydrated during the hot days of summer!
2. Fruits.  Summer is a season of a number of wonderful fruits.  As a fast and easy idea, pre-cut some watermelon and cantaloupe and have them ready in the refrigerator.  They are hard to resist on a hot day!  Grapes are also simple and handy to have around to snack on or grab as you’re running out the door.  Blueberries, strawberries and raspberries are colorful and eye-appealing for kids of all ages.  Cherries are always mouth-watering and easy to pack for a picnic.  Sliced oranges are always refreshing and a cold piece of pineapple is great for any sweet tooth!
3. Veggies.  Baby carrots, sliced cucumbers, grape tomatoes and small slices of red, yellow and orange peppers are always good to munch on.  Don't forget the dips like bean, salsa and hummus that are easy and healthy to use with your favorite pita chips or the veggies.
4. Snacks for Kids.  With kids being out of school and extra active during the day, it’s a good idea to be prepared with healthy snacks.  Some suggestions are sliced apples with a small container of peanut butter; a small bag of mixed nuts and Coconut water; or a small amount of grapes and string cheese.  
5. Snacks for Busy Moms and Dads, To help keep busy moms and dads healthy some great suggestions are combining Chia Seed, Flax and Protein Powder with applesauce.  This power-packed snack gives great energy and staying power.  Also, try freezing a protein shake the night before using all these ingredients along with your favorite summer fruit.  Let it thaw during the morning and it’s ready for a refreshing pick-me-up!  A great snack to share with your kids is a banana wrap, which is simply a banana, peanut butter and honey wrapped in a piece of flat bread.  

Rita’s Refreshing, Natural Lemonade:

2 cups of fresh squeezed lemon juice

4 cups of water

1 teaspoon of Stevia (natural sweetener)

Mix well and pour over ice. Add a slice of lemon on side.  Enjoy!

Rita L. Hoyt, is a Certified Nutrition Consultant and the owner of EatWise, Inc.  Rita has been in practice in the Central Florida area for over 20 years.  She can be contacted at (407) 339-9428 or at [email protected].  Her website is www.eatwise.biz.