Your favorite Upland personal trainer tells how you can protect your waistline while socializing over the holidays.

Now that the Holidays are here, gathering with friends and family is common practice. During these gatherings, alcohol is often abundant: wine, beer, hard liquor, mixed drinks, and the list goes on. While many people drink to be social, some might drink out of sheer necessity to handle all that family (Can you recall that obnoxious uncle or cousin or mother-in-law that you might only see once a year for good reason?). Whatever your reason to have a few drinks, here are some tips to better choices to keep your waistline down.

Alcohols (like protein, carbohydrates, and fat) all have calories associated with them. Believe it or not, out of all of these food categories, alcohol is the second most calorie dense of them all. Carbs and protein yield only 4 Calories per gram, fats yield 9 Calories per gram, and alcohol yields 7 Calories per gram. Being that alcohol is so Calorie dense, the goal is to drink beverages that will give you the most bang for your buck. This means picking drinks with the best Calorie to alcohol ratio.

The list below provides the healthier choices for your waistline:

  1. Vodka- Most Vodka (80-100 proof) has a great Calorie to alcohol ratio. Drink it straight up if you want the effect, or mix it with a diet drink with ice. Remember that drinking this (or any other hard liquor) with a diet energy drink may diminish the effects of the alcohol and cause you to drink more. It’s best to not mix this with a diet energy drink.
  2. Tanqueray London Dry Gin
  3. Captain Morgan Original Rum
  4. Michelob Ultra
  5. Red Wine

While these are better choices, it is still important to drink in moderation if you are trying to watch your waistline. Mixing your drinks with plenty of ice, water, or a diet drink can help make it last longer and allow you to minimize the quantity that you are drinking. The last tip is to keep hydrated! Drink plenty of water alongside your alcoholic beverage.

By: Dr. Guillermo Escalante, DSc, MBA, ATC, CSCS, CISSN

Happy Holidays!

Performance Athletic Center is home to PAC Beach Volleyball Club, Victory Training and Edge PT Physical Therapy. We are the premiere resource for sports performance, sport specific skills training, and physical therapy in Claremont and Upland.

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