We aren’t drinking alcohol for the health benefits. We know that eating a healthy, wholesome diet can provide us equal benefits with zero risk to our health,
We drink alcohol because we enjoy it, and because it is fun to have a nice cocktail.
Now, because refreshing and delicious cocktails are so enjoyable, especially during the summer, I wanted to make sure I had you covered. I wouldn't say that I have developed “healthy” cocktails for you, because again, alcohol isn’t exactly good for you. BUT I have developed cocktails that will cause the least amount of strain on your body, and decrease fat storage.
Read more about the health effects of alcohol in my “what are you drinking this summer” article.
Let’s look at some types of alcohol first.
The real trick is to reduce your intake of sugar, which are carbohydrates, as well as additives and preservatives. These things will increase your fat stores, cause significant strain on your body and blood sugar regulation, as well as increase the toxins that your liver has to deal with.
The Hard Stuff...Liquor
Vodka, Tequila, Rum, Gin, Whiskey
Most liquors are low in carbohydrates (sugars) because most of it has been converted into alcohol. So these are a decent choice, but remember that alcohol itself is high in calories so the higher the alcohol content, the higher the calories. Beware of liquor that has been flavoured. It will have added artificial flavoring or natural flavouring that could really be anything.
The Sweet Stuff....Liqueurs
I will make this one easy, stay away from it. It is liquor that has some kind of sweetener added to it. This means more sugar, more strain on your body and blood sugar levels, more sugar to be stored as fat, etc. Leave it alone.
The Brewed Stuff
Beer
Beer can be high in calories and in carbohydrates (sugars). The stronger the beer, the higher in calories due to the increased alcohol content. The amount of calories from one beer can be the equivalent of a slice of pizza, but without the full feeling. Be careful with beer because they can contribute to weight gain quite easily. If you are going to drink beer, consider these:
1. Organic beer.
The preservatives can cause toxic overload in our bodies, so going organic can decrease the strain on your system. Example: Mill Stree Organic .
2. Non- Alcoholic beer
These are great because they are alcohol free and therefore have fewer calories and cause less strain on you body due to the lack of alcohol. But remember that they still have carbs and calories that contribute to those extra 10 Ibs you may be carting around. Watch for their sugar and calorie content. Don’t go to town on them just because they are alcohol free. Example: Big Drop Brewing.
3. Go light
Light beers do have fewer calories due to lower alcohol percentage. Though they are still considered empty calories due to the low nutrition value.
Cider
Ciders have been the buzz for a few years now. Their calorie content is similar to beer however, they can be extremely high in carbohydrates (sugar) which we do not want. So if you are reaching for a cider, look for a dry cider which will have less sugar.
Tips and Tricks to decrease your alcohol consumption
1. Reach for an alcoholic drink second. If you feel like you want an alcoholic beverage, reach for another drink FIRST. Many times you are just thirsty or looking for something refreshing. So try out some of the flavoured carbonated waters on ice and enjoy. Often you won’t need that alcoholic beverage after you have finished your refreshing non-alcoholic beverage.
2. Why do you want a drink?
Discovering why you would like a drink is really important.
- Are you drinking out of habit?
Then break that habit.
- Are you drinking to be social?
That’s ok, but remember the goal you set for yourself. It is easy to lose count or go a little overboard when you are with friends.
- Are you looking to relieve stress?
Let’s try another stress management technique instead (Stress Month will be coming in September).
- Are you drinking because it is delicious?
Let’s try a mocktail to reduce your intake.
3. Ask your partner or roommate to support you.
It can be difficult to reduce your intake when the people in your household aren’t changing. Have a conversation with your partner or roommates. Ask them to support your health goal.
4. Have a plan for what you are going to tell people when they offer you a drink.
It isn’t always easy to say no, and sometimes you just aren’t in the mood to have the conversation with them explaining why you are saying no. So plan this ahead of time so you can feel strong and confident in your decision.
5. Follow the tips at the end of my “what are you drinking this summer” Health Chronicles article.
Mocktails
Heads up: You may wonder why I don’t have any drinks with ginger beer. Ginger beer is a great alternative to alcohol, HOWEVER….. it can be extremely high in sugar. In some cases it can have the equivalent amount to a pop. I have not found a healthy ginger beer yet, but I will be sure to update you if I find one.
Let's Simplify Low Carb Coktails
Low carb cocktails can be even more simple than the above options.
Sometimes you aren't looking for a big to do, you just want something simple and fast.
Carbonated water should be your best friend. There are so many different flavours of carbonated water now, that you should find it easy to skip the sugary cocktails and mix your own.
Let’s make it really easy and use this as the our framework
Mix together:
- ice cubes
- sparkling water
- 1 shot of liquor
- a little extra something to give it a little pop such as: lemon, lime, berries, cucumber, basil, mint, pineapple, cherries, etc.
Following this framework, the only calories you will be consuming are from the alcohol.
If you have any questions or concerns about the content, you will have an opportunity to ask questions this month during one of the two video chats. Otherwise, please feel free to comment on the chat board, the coinciding Instagram post or contact me directly via email or Instagram.
Sources:
Haas, Elson., Levin Buck, Staying Healthy with Nutrition, New York, Crown Publishing, 2006