To Your Health: December 2012

In this Issue:

10 Holiday (& beyond) Survival Tips
Best and Worst of the Bar
Prevent the Holiday Hangover
Beware of the Skinny Girl
“Real” Skinny Cocktails
Mindful Eating Coaching Program
Special Holiday Gift for Subscribers

A Note from Bonnie

December is certainly a time for celebrating. Often, that celebrating includes some alcoholic beverages. While some studies show that one to two servings of alcohol a day can benefit your health, if you don’t drink, this is not the time to start. However, if you do enjoy a drink or two during the holidays, keep in mind that these beverages can sometimes have more than one serving of alcohol, and far more than their fair share of calories. In this newsletter you will find some tips to help you make smart choices when it comes to the cocktails you’re consuming, as well some smart and healthy holiday tips that will keep you smiling all December long!

– Bonnie

10 Holiday (& beyond) Survival Tips

Reproduced with permission of Food and Health Communications

Enlist the help of a buddy to help keep you on track with exercise habits during the holidays.
Enjoy the outdoors as much as possible. Bundle up and go for a walk or try skating or sledding. Any extra activity helps.
Join an exercise class for fun and socialization while you stay fit. Community, health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training.
Limit holiday baking to just one or two favorites and make those in small quantities. Holiday baked goods can pack a big punch when it comes to fat and calories.
Eat a high-fiber, low-fat breakfast each day. Whole grain cereal, skim milk and fruit provides a good start.
Choose a lowfat healthful lunch – low-fat soups and salads, baked potatoes with lowfat toppings, low-fat chili and low-fat pasta are all good choices.
Keep fruit with you for snacking so you do not get tempted by “mall choices.”
Limit alcohol consumption. Alcoholic drinks can be high in calories, and they can cause you to make poor food judgments. Choose water or club soda with lime at parties.
Eat a nutritious meal or snack before you attend events or parties. Try to eat a large lowfat salad before every meal so you will fill up on fewer calories.
Bring a nutritious dish to parties so you have something you can eat that is healthful. Raw veggies, fruit and salads make great choices.

Best and Worst of the Bar:

If you are trying to manage your waistline but still want to indulge in a cocktail, here is an estimated breakdown of the best and worst choices. Exact calories will vary based on specific beverage recipe. The calorie information for the beverages below is based off of a typical restaurant or bar serving size. Nutrition information can vary greatly depending on how many ounces are served.

100 Calorie Beverages:
12 oz Light Beer
4 oz Red or White Wine (dry)
4 oz Dry Champagne
1.5 oz 80 proof liquor (i.e. vodka, rum, gin, and whiskey)

100—200 Calorie Beverages:
12 oz Regular Beer
4 oz Chocolate Martini
4 oz Screwdriver
4 oz Strawberry Margarita
4 oz Gin and Tonic
4 oz Cosmopolitan
4 oz Manhattan
4 oz Irish Coffee

Dangerous Bartender Mixings:
Pina Colada: 650 calories
Mudslide: 850 calories
Frozen Margarita: 740 calories
Mai Tai: 350 calories
Egg Nog: 600 calories
White Russian: 450 calories
Champagne Cocktail: 250 calories
Daiquiri: 675 calories
Long Island Iced Tea: 780 calories

Prevent the Holiday Hangover

1. Avoid going to the holiday event on an empty stomach.

2. Drink water or club soda in between cocktails.

3. Avoid salty foods. Both salt and alcohol induce thirst, therefore consuming salty foods could result in the consumption of more alcohol.

4. Give your body enough time to metabolize your beverages. You will burn off about 2/3 of a drink per hour, so pace yourself throughout the night.

5. Splurge on the more expensive liquor. This can help prevent the next day hangover because more expensive alcohols are filtered, removing the chemicals which contribute to morning hangovers.

6. Drink lots of water before going to bed.

BEWARE OF THE “SKINNY GIRL”

Bethenny Frankel (aka the “Skinny Girl”) has created a complete line of cocktails that are sold as a “guilt – free” alternative to your favorite adult beverage. While you can save some calories by drinking the “skinny”version, do not be fooled into believing these beverages are “free” to drink until your heart is content or that these cocktails are “healthy”. The truth is a 4 oz serving has approximately 100 calories. The same amount of calories you will find in a 4 oz glass of wine, a 12 oz lite beer, or a 1.5 oz of vodka mixed with 8 oz of club soda and lime.

In today’s “big is always better” society, getting yourself a 4 oz beverage can actually be a challenge to come by, especially since most beverage cups are at least 8 to 12 oz. Next time you are thinking “I’ll have another because it is skinny” – think again. Remember, calories do add up.

“Real” Skinny Cocktail….

One of the best ways to create your own “skinny” cocktail is to mix your drink with a low calorie or calorie-free beverage. Not only will you have control over how much alcohol actually goes in your drink, but you can also get more “bang for your buck” by pouring 12 oz of the non-calorie mixer with 1.5 oz (about 100 calories) of liquor. Making a 13.5oz drink for approximately 100 calories is equivalent to 3 “Skinny Girl” Margaritas!

Recipe of the Month: Razzle Dazzle Sparkling Mocktail
Serves: 8

2 cups seltzer
1 ½ cups cranberry-raspberry juice, no sugar added
1 tablespoon raspberry syrup
Juice of 2 limes
4 sprigs of fresh mint (have extra for garnish)

Serving Size: 4 oz.

Instructions

Combine all liquid ingredients in a large punch bowl.
When ready to serve, ladle a serving into a martini shaker glass filled with ice. Shake twice and pour without ice into a martini glass.
Garnish with sprig of fresh mint.

“Guilt-Free” Mixers:

Diet soda or diet tonic
Zevia (soda sweetened with Stevia) – variety of flavors available including cola, grape, grapefruit, and lemon lime.
Lite juice, such as orange, cranberry, or grape juice
Ocean Spray Diet Sparkling Cranberry or Pomegranate Blueberry spritzer
Vitamin Water Zero
Crystal Lite Pure
Baja Bob’s sugar free margarita or sweet ‘n’ sour mix
Fresh squeezed lemon, lime, or orange juice mixed with sparkling water
LaCroix’s flavored sparkling water

Quote of the Month:

“The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart. Wishing you happiness.”

— Helen Keller

Special Holiday Gift for Subscribers

I’m opening up my calendar to 10 people for an opportunity to speak with me for a private Break Free of Dieting Strategy Session.

If you have been struggling with diet after diet, you will want to be one of the 10 people to receive this gift! Start the New Year off with a renewed sense of purpose and clarity about the action steps you need to take for a healthy and happy 2013.

If you’re ready to take action, then please click here to submit a request for your free strategy session.

Note: To be fair to everyone, this session is reserved for people who have not yet had a free session, consultation or introductory meeting with me.

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Grab a copy of Bonnie’s FREE guide, 5 Steps to a Body You Love without Dieting
at www.DietFreeZone.com