Diet-Friendly Alcohol Choices

When going to that BBQ this summer you may want to have a drink. When you're dieting & counting calories this can be hard. Here is some info I found that will help you keep track of those calories you're consuming:


Wine: The Most Diet-Friendly Choice
If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet, fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.

Here is the nutritional information for some popular wines per ounce:

Wine	Calories	Carbs	Per 5-oz Serving
Chardonnay	20	0.4 g	100 calories, 2 g carbs
Pinot Grigio	20	0.4 g	100 calories, 2 g carbs
Zinfandel® White Wine	20	0.4 g	100 calories, 2 g carbs
Cabernet Sauvignon	20	0.8 g	100 calories, 4 g carbs
Merlot Red Wine	20	0.8 g	100 calories, 4 g carbs

Hard Liquor: Easy on Your Diet
Hard liquor is higher in calories per ounce than wine, and is often mixed with soda, which increases the calorie count. If you’re going to drink liquor, use calorie-free mixers like diet soda or diet tonic water. One shot glass or mixed drink will contain about 1.5 ounces of hard liquor.

Here is the nutritional information for some favorites, based on one ounce:

Hard Liquor	Calories	Carbs	Per 1.5-oz Serving
Vermouth	32	0.2 g	64 calories, 0.4 g carbs
Coconut Rum	51	5.3 g	77 calories, 8 g carbs
Beefeater® Gin	65	0 g	98 calories, 0 g carbs
Rye Whiskey	69	0 g	104 calories, 0 g carbs
Scotch Whiskey	69	0 g	104 calories, 0 g carbs
White Rum	69	0 g	104 calories, 0 g carbs
Vodka	69	0 g	104 calories, 0 g carbs
Cognac	69	2 g	104 calories, 3 g carbs
Tequila	69	5.3 g	104 calories, 8 g carbs
Gilbey’s® Gin	79	0 g	119 calories, 0 g carbs

Beer: Raise Your Glass with Care
Beer is the next best choice for dieters with, about 150 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an oversized beer mug.

Here is the nutritional information for different types of beer, based on a single ounce:

Beer	Calories	Carbs	Per 12-oz Serving
"Light" Beer	9	0.5 g	108 calories, 6 g carbs
Draft Beer	12	1.1 g	144 calories, 13.2 g carbs
Lager	14	1.1 g	168 calories, 13.2 g carbs
Ale	18	1.1 g	216 calories, 13.2 g carbs

Liqueur: Small but Potent
Sometimes the words "cordial" and "liqueur" are used interchangeably since both drinks are flavored, very sweet and often served as (or with) dessert. Liqueurs can be served alone, over ice, with coffee, or mixed with cream or other mixers. Adding mixers will increase the calorie and fat content of your drink. Whether served alone or in a cocktail, one liqueur serving is about 1.5 ounces. While tasty, liqueurs pack the most calories per ounce, so enjoy them sparingly.

Here is the nutritional information for common liqueurs, per one-ounce serving:

Liqueur	Calories	Carbs	Per 1.5-oz Serving
Chocolate Liqueur	103	11 g	155 calories, 17 g carbs
Mint Liqueur	103	11 g	155 calories, 17 g carbs
Peppermint Liqueur	103	11 g	155 calories, 17 g carbs
Strawberry Liqueur	103	11 g	155 calories, 17 g carbs

If you budget your calories carefully, you can safely afford to have a drink or two on a special occasion. But beware—drinking loosens your inhibitions and may make you eat without thinking. From a health standpoint, calories aren't the only thing to consider. Practice moderation (no more than one drink daily for women and no more than two drinks daily for men) and consider other potential health benefits of different types of alcohol. Most health experts recommend the following hierarchy: choose red wine over white wine; choose wine over beer; choose darker beers over lighter beers; and choose beer over liquor and liqueur.

Courtesy of www.sparkpeople.com

Abdominal Work- Quality does matter!

When doing crunches (whether for upper, lower, or obliques) you've got to have good technique to get the results you want. It's easy to fall into bad habits, especially when your body starts to fatigue. Remember these simple tips and you'll be well on your way to getting that 6-pack!


Upper Abs & Obliques (Regular Crunches & Oblique crunches)

1. Don't tuck your chin/pull on your neck! Imagine you have an apple between your chin & chest. You can also find a spot on the ceiling to look at while crunching & this will help you maintain this position.

2. Don't hold your breath! Exhale as you lift (on the exertion).



Lower Abs (Reverse Curls)

1. If doing these with your feet on the ground, tilt your pelvis by allowing your abdominal muscles to do the work- not your gluts & hamstrings. Sometimes you have to think about the movement & where it's coming from.

2. If doing these with your feet in the air- flex your feet and think about pushing your feet up to the ceiling. Think about lifting them straight up & down, not a rocking motion.


***Remember- when working your abs you've got to focus on your abdominal muscles doing the work. You always want to use muscle, not momentum!

Staying Motivated

“A man who wants something will find a way; a man who doesn’t will find an excuse.” -Anonymous

You've got to allot a certain time each day (that you plan to workout). Don't just plan on 'when you have time'- MAKE TIME! The best advice I can give people is to not think too hard about your workout- that's when you talk yourself out of doing it! Just press the play button on your DVD player, jump on the treadmill & press start, or get in the car & go to the gym/class.

If you can commit to setting aside time for your workout, you'll do it more often, and see results quicker- which in turn, keeps you motivated! There's nothing like plugging away for 4 weeks then realizing your jeans are now loose. Also- STOP WEIGHING YOURSELF! You'll make yourself crazy! Focus on eating right & working out....only weigh yourself once a month. If you're working out with weights, keep in mind that muscle weighs more than fat- so when you finally do weigh yourself, it may not be as drastic as you hope (since your jeans are looser) and that could be to the muscle you've gained.

Good Luck!

What is Shakeology??

Here's my take on Shakeology......
it's a yummy way to have a 140 calorie meal that actually makes you feel full! It comes in two flavors, chocolate & green berry. The chocolate tastes like brownie batter. The green berry is ok, but it has a really strong nutra-sweet type after taste....I definately prefer chocolate! It makes me feel full for about 2 hours, which is usually how long a regular (healthy) lunch makes me feel full.
You can get creative with it to change it up a bit by adding a banana (or other fruit), but remember to add those calories (if you're counting them).....I also add either mint or coconut extract (just a drop- trust me!).

You can use water or milk to mix with it (if you use milk, again- it adds calories) and you can shake it or blend it with ice. I prefer to use water & blend with ice to get a milkshake consistency.


Here's the nutritional benefits of Shakeology:

* Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings

*Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption

*Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases

*Vitamins and Minerals your body needs to function for
optimal health


***Shakeology has a 30 day guarantee, so if you don't feel results you can get your money back (less shipping & handling).


Here are the results you should notice:

By the end of week one:
-improved digestion & regularity
-reduced cravings

By the end of week four:
-increased energy & stamina
-lost weight
-improved mental clarity

By the end of week twelve:
-lost 10 pounds & 2 inches off waist on average
-reduced risk for heart disease & other digestive diseases
-lowered cholesterol on average by 30% and even up to 70%
-healthier skin, hair, & nails


If you're interested in ordering Shakeology,
go to http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=25068

Using a Heart Rate Monitor

Using a heart rate monitor while exercising allows you to focus on the intensity of your workout, measured in heart beats per minute. Knowing the intensity you are working is important for maximum results for weight loss/overall fitness goals.

First estimate your maximum heart rate. The formula is:
220 - (your age) = predicted maximum heart rate
(For you actual maximum heart rate you must use a heart rate monitor & complete a few simple tests).

You gain the most benefits when you exercise in your target heart rate zone. Your target heart rate is usually when your exercise heart rate is 60-80% of your maximum heart rate. (It is not recommended to exercise above 85 percent of your maximum heart rate. Intensity at that level increases both cardiovascular and orthopedic risk without providing a significant additional benefit from the exercise).

Target Heart Rate Zones by Age

Age	Target Heart Rate (HR) Zone (60 - 85%)	Predicted Maximum HR
20	120 - 170	200
25	117 - 166	195
30	114 - 162	190
35	111 - 157	185
40	108 - 153	180
45	105 - 149	175
50	102 - 145	170
55	99 - 140	165
60	96 - 136	160
65	93 - 132	155
70	90 - 123	150
	(Actual values are determined from a graded exercise test)

***Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition- Good Luck!