Wednesday, July 21, 2010

The Skinny on Alcohol

one of my many jobs this summer is working as a social media/blog intern for RD Rebecca Scritchfield, and I have been really enjoying working on posts for her, and getting to do interviews with her contacts! This is a post and interview I recently wrote, enjoy!
I'm not going to lie. I love a good cocktail. The art of mixology is one I greatly admire. But when I go out I'm torn by the desire to drink a delicious, sugary, boozy drink with friends, and the desire to 1. feel good in the am 2. not ingest thousands of "empty" calories. But knowledge is power, So here my friends, is my Skinny on Alcohol:


they just call out to you!

First, let's not sugar coat it, Alcoholic drinks are not calorie free. In fact, Sugar-laden mixes push most standard cocktails well over 300 calories. Did you know that an 8-ounce pina colada can pack in 640 calories -- over 100 calories more than a Quarter Pounder with Cheese. And 8 oz of a Long Island iced tea tips the scale at 780 calories! But you don't have to become a recluse to avoid these sugar bombs! Follow these tips and you'll be in tip-top shape!

Ask Yourself-do you really need that drink? Try to limit yourself to only a couple drinks per week. There is no nutritional benefit to liquor, so each gram of alcohol provides 7 'empty' calories. Not only will the drink up your caloric intake for the day, but it can also decrease your inhibitions when it comes to food. You may find yourself mindlessly overeating after drinking, be it a slice of pizza, cake, or whatever is closest to you before you stumble into bed. Drinking alcohol can also make you feel hungrier because alcohol can lower blood sugar. Besides the fact that alcohol is highly addictive, drinking too much increases your risk of high blood pressure, high triglycerides, liver damage, obesity, and certain types of cancer. Leslie Schilling, RD, and low-calorie cocktail expert, said "There are many negative effects when alcohol is over consumed. Besides the obvious impaired judgment and operation of anything mechanical, decreased inhibitions and poor hydration status come to mind. Decreased inhibitions can lead to overeating and poor decisions of all sorts, while poor hydration status can leave you cramping on your morning jog and overly fatigued the next day." If you feel pressured to be carrying a drink while out with friends-ask for soda water and lime.

Can I have your number? According the Dietary Guidelines for Americans, the allotted amount of alcohol per day is one drink for a woman and two drinks for a man. What’s considered a drink? 12 ounces of beer, a 5-ounce glass of wine or 1.5 ounces of an 80-proof liquor like vodka or rum. Each of these portions contain around the same amount of calories — 100-150 calories.

Watch the glass!
Serve wine in smaller, thinner glasses, so that you will not mindlessly pour more than the intended serving.

What are you drinking?

Remember: Despite all the press about Red Wine's heart healthy benefits, the Mayo Clinic states, "There's still no clear evidence yet that red wine is superior to other forms of alcohol when it comes to possible heart-health benefits." It's not suggested that you start drinking red wine solely for these health benefits! Neither the American Heart Association nor the National Heart, Lung, and Blood Institute recommend that you start drinking alcohol just to prevent heart disease. But, per oz, wine does have few calories than distilled spirits, so if you want to make that your drink of the day, go ahead!

Reach for a light beer which has around 100 calories per 12 ounce bottle rather than the about 150 calories in a regular beer. Remember to stick to suggested portions (12 ounces for women and 24 ounces for men per day.)

Here’s where the calories can really get out of control. Cocktail mixes are packed with sugar and when combined with alcohol, the calories for one drink can be as high as 500 calories (or more). The frozen slushy drinks, in particular, are loaded with added sugar. When at the bar, ask for a vodka cranberry or a vodka soda as a lower-calorie option. You can also ask to make it diet-rum with diet coke and lime, or a diet sprite with vodka or gin and diet tonic for fewer calories. Schilling's favorite cocktail is a Vodka Grayhound-vodka and preferably fresh squeezed grapefruit juice. Yum!

If you’re going to shake up a cocktail at home, add fresh fruit or fruit juice to get a shot of antioxidants and vitamins. Again, size matters-Use smaller glasses to keep calories in line!


See below for Schilling's great Margarita recipe, and check out these lower Calorie Recipes of classic Cocktails: Skinny Margaritas , Low-cal Mojitos, Moscow Mules, and Caprhina's

You're right-this isn’t a low-calorie cocktail, but it's important to start your night off with a no-cal glass of H2O and continue to have one between every drink you order. Water will keep you hydrated so you’re not chugging cocktails to quench your thirst, and it prevents you from having a hangover the next day, so we say cheers to that.

Leslie Schilling, RD, shared with me a low calorie cocktail recipe that's in high demand at all of her dinner parties:

The Million-Dollar Margarita

Copyright © 2010 Leslie Schilling. All Rights Reserved.

Make 2 quarts (you might as well mix the pitcher)

  • 1 cup triple sec
  • 1 cup tequila
  • 1 12 fluid ounce light beer (yes, a beer)
  • 1 long squeeze lime (optional), ~ 1 Tbsp
  • 1 container sugar-free lemonade** (makes 2 quarts
  • Water

Mix the first four ingredients in a 2 quart pitcher. If you like, add the juice of one fresh lime (or natural lime juice). Add the sugar-free lemonade and mix with a whisk (clumps aren’t very popular or tasty). Fill the pitcher to the 2 quart mark with water. Stir and chill.

These are great served on ice right away or chilled for about an hour. They’re still very drinkable for about two days. **If you’d prefer a stevia-based sweetener, use one pack of no sugar added Lemonade, like Kool-Aid, and add 1 packet stevia sweetener to each glass.

Makes ~10, 6½ oz servings. Approximate calories per serving: 120-more than half the calories of an average margarita!

Doesn't that sound delicious?! Take these tips into account and you'll never gain the dreaded beer gut! See more of Leslie's great recipes on her new blog Sippin Smart or follow it on twitter!

Do you have any tips to share? Do you drink or ever feel pressured to drink? What's your go-to drink at the bar?

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