Everything in Moderation, Especially Alcohol
Are you ready for routine? Did you have a great summer but are starting to crave a break from the dinners out and the alcohol?
Here’s a reminder of how alcohol inhibits weight loss and a few suggestions for giving your body, mind, and spirit a break.
Everyone wants to know if the health coach drinks alcohol.
I DO. And I enjoy it, but in moderation. If it’s not in moderation, alcohol will mess with your sleep, your wake routine, and your energy level; most importantly, it will inhibit weight loss and belly fat.
The most important take away I have learned about alcohol over the past 15 years as a health & strength coach: If you are in pursuit of fat loss, then you must limit alcohol.
When you drink alcohol, your body prioritizes metabolizing alcohol over burning fat for 24-48 hours.
So, what does “limit alcohol” mean? Let’s break it down.
Alcohol is a sugar (aka- a carbohydrate). Alcohol is NOT a whole food. Many alcohols contain excessive amounts of sugars, fillers and gluten. The process and production of alcohol has been so refined over the years, that unless you are sipping from the vineyards with a Mediterranean meal in front of you, there are little health benefits to your gut and brain health.
Here’s a breakdown:
BEER. The king of alcohols. It tends to be the highest in carbohydrates, calories, and gluten. Gluten inhibits the production of digestive enzymes in our gut, making it harder to break down and digest.
If you love a good beer but want to limit the bloating the next day, try drinking your beer with a protein-heavy meal and limiting gluten and dairy in your meal with the beer. The gluten and dairy add up quickly (quick tip: the burger without the bun)
WINE. It is a carbohydrate. Period. It is not a whole food. Many wines have other fillers. Wine can be high in sugar. It can have some health benefits, depending on the kind of wine and the amount. Red wine, for example, has more antioxidants and polyphenols. Any health benefits go out the window after one good glass.
If you love a good glass of wine, but want your body to absorb the wine easier so that you can get back to healing the next day, then don’t drink your glass “naked”- drink with food. The best food to help absorb the carbs from wine is a small dose of protein, healthy fats, and fiber. This might look like a crudités board with cured meats, nuts, seeds, and/or hard cheeses. (Quick tip: a slice of prosciutto with a few Brazil nuts)
DARK LIQUOR. This includes whiskey, rye, bourbon, scotch, brandy, etc. The dark liquors are higher in toxins, which means the liver is going to work overtime to absorb and metabolize. They are very hard for the body to process and should be used in limited and sparing amounts.
If you love a good bourbon drink, make sure to eat with a small dose of protein and fiber to aid in better absorption. (quick tip: a glass of water before and after your drink can help rid the toxins)
CLEAR LIQUOR. This includes tequila, vodka, gin, etc. These are all still carbohydrates, still sugar, and still high in toxins. BUT the lowest in calories and sugar of the alcohols, making it slightly easier to digest. Most don’t have a shot of just the liquor though, as juices and sugar are added to make it a tastier drink. The double sugar is a big hit to the bloodstream and will spike the blood sugar.
If you have a special occasion that calls for cocktails, then try adding in tonic or club soda with a splash of lime, lemon, or a sprig of mint.
These days, alcohol-free drinks are trending UP, UP, UP. You can find non-alcoholic alternatives to beer, wine, and liquor. However, you still want to check that they are not loaded with too much sugar. Sugar and sweeteners are an evil filler to just about everything in food, especially drinks.
Understanding your choices and choosing healthier options as part of your meal is a great place to continue healthy, vibrant living.
Here are a few tips to get you started:
Start dinner out with a non-alcoholic choice. After you have digested some food, your drink of choice is ready to absorb better. Save that glass of wine for dinner.
Keep alcohol to 2x/week and keep it as far away from bedtime as possible. The later the glass, the harder your body works to digest and the more you store those carbs.
Choose a non-alcoholic version. This might have a bit more sugar, but if you are pairing it with food, you will keep the metabolism firing through dinner and into your sleep.
Here is one of my favorite non-alcoholic alternatives that can be made by any bartender, from just about anywhere, poolside, dockside, roadside, or restaurant:
Cranberry Lime Spritzer
Tonic or Seltzer
Extra Ice
2 limes (yes, it just feels empowering to ask for the extra)
Splash of cranberry juice
Yours in Health,
Jenny
