FACE FORWARD FITNESS

The Holiday is upon us and food and drink will be everywhere.
While alcohol is fat-free and low in carbs, it's important to remember that it's the calories that count when it comes to weight management. As you know, alcohol and dieting/meal planning don’t mix —your body processes alcohol first, leaving carbohydrates and fats to get stored as fat instead of getting used as fuel first… and there goes your workout!

Even if you are careful about your alcohol consumption, all drinks are not created equal-- some choices are better than others. During my many article reads and research … I found some great stuff on the subject. Here's a short guide to the calorie contents of different types of alcohol. Use it as a quick reference so you can make the best alcohol choices while sticking to your dietary/fitness goals.

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:

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:

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:

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:

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.

In short… some mixed drinks have up to 1,000 calories.
For example… non-traditional drinks…

Exotic/Mixed Drink Alternatives:
Have a Mojito instead of Margarita, Order Gin and Tonic… ask for Calorie Free Tonic Instead and a Wine Spritzer (Half wine and half seltzer water with ice)

INGREDIENTS
1 (12 pound) whole turkey, neck and giblets removed
1/2 cup butter (
1 cup chopped celery
1 1/2 cups toasted whole grain bread cubes
1/4 cup chopped onion
1 tablespoon garlic powder
salt and pepper to taste
2 apples, cored and halved
2 cups apple juice

Preheat oven to 350 degrees F (175 degrees C).

Gently loosen the turkey skin on the breast by sliding your hand between the skin and bird. Insert pieces of butter between the skin and breast.

In a medium bowl, toss together the celery, bread cubes, and onion. Season with garlic powder, salt and pepper. Stuff this mixture into the cavity of the turkey, and place the apple halves inside with it. Place the turkey into a roasting bag, and pour the apple juice over the inside and outside of the turkey. Close the bag, and place turkey into a large roasting pan breast side up.

Bake for 3 to 3 1/2 hours in the preheated oven, or until the internal temperature is 180 degrees F (85 degrees C) when measured in the meatiest part of the thigh. Open the bag, and remove turkey to a serving platter. Let stand for 20 minutes before carving.

BAKED SWEET POTATOES (a healthier alternative to white-baked potatoes)
Take Sweet Potatoes (brush lightly with Olive Oil) and wrap each individually with tinfoil and stick in oven on cookie sheet. Test doneness by squeezing sides; when soft in middle-- they are done!

LIFE is Too Short… have Dessert!
Here are a few recipes for the sweet tooth that won’t strip you of your hard work or tip the scale.

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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	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	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	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

Footnotes on Fitness
-The Archives-

FALL * OCTOBER-DECEMBER * 2009

Footnotes on Fitness -The Archives-

FALL * OCTOBER-DECEMBER * 2009

Footnotes on Fitness
-The Archives-