3 Things to Consider for a Healthier Long Weekend

It's a sunny day in Saskatoon and I feel like everyone is ready to evacuate the city.  With images of lakes and Canada Day celebrations, I know many people will be enjoying food and perhaps alcohol over the next few days.  For those that know me, you can already guess that I'm thinking of red and white flavour combinations - I know a recent favourite has been bocconcini, cherry tomatoes, and basil.  Although a change to red and white on a stick can be watermelon, feta, and mint.  I brought that as part of my appetizer dish to my foodie group this week.  Drizzled with a dash of red wine vinegar and a sprinkle of fresh ground pepper, it makes a nice refreshing (and colourful) treat, plus watermelon is so delicious right now!  I posted something similar as a salad previously.

If you plan to enjoy a few happy hours over the weekend (or summer), make educated choices when it comes to your beverages and snacks.

1. Mix it up
The proof of your alcohol, mix you choose to use, and size of your cocktail can all add up on you.  Liquid calories are harder to keep track of, but you don't have to throw your diet (or healthy eating goals) out the window.  Avoid the extra sugars of pop, juice, and syrup, and opt for a light beer, small glass of wine, or hard liquor with water or soda water.  Take your time sipping an infused vodka on the rocks to avoid the mix altogether.  Keep hydrated when it's hot out by consuming water between cocktails, this will help slow you down too.  See webMD for more tips to keep your alcohol calories in check and find out how many calories are in popular cocktails

2. Veg out
Go in any grocery store right now and you're likely to stumble upon a potato chip display.  They're convenient, you know they taste good, but now that you're eating for health, you need an alternative!  Change it up and see which vegetables you enjoy either raw or baked into 'chips'.  The food choices people tend to make when under the influence of alcohol aren't usually healthy choices, so make sure you have a healthy variety available when hunger strikes.  I quite enjoy kale chips but you can get creative with many other options such as zucchini, squash, beets, and sweet potato.  The Huffington Post has ideas and recipes for 12 different vegetable chips.

3.  Move away from the food
Enjoy the sunshine, or even a walk in the rain (if it happens!), don't just plant yourself in the kitchen, around the fire, or on the beach with various bottles and bags.  Move your body, I know we've been pulling out the bikes, golf clubs, discs, frisbee, etc. to enjoy the sunshine and sneak in some activity.

Enjoy the mental break from work and chores, and enjoy some great food, friends, and fitness.  Just remember what your health goals are and choose those 'treats' carefully (and mindfully).

Happy Canada Day!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

A Healthier Happy Hour

Tomorrow is Canada Day and Canadians will be celebrating the summer in many different ways. With the increased heat often comes an increase in the consumption of chilled beverages. Whether or not you are choosing to have alcoholic drinks, beverages are often an easy way for calories to sneak into our diets. Alcohol contains 7 calories per gram, but the amount in your drink depends on the amount and proof of the alcohol, the type of mixer used, and the size of the drink.

What is considered to be a standard drink?
12 fluid ounces of regular beer (~144 calories; light is ~ 100 calories)
5 fluid ounces of wine (white is ~ 100 calories, and red ~ 105 calories)
1. 5 fluid ounces of 80 proof distilled spirits (~ 96 calories)
(American Dietetic Association, Adult Beverage Consumption, 2008)

You can lighten up your drinks by choosing a calorie free mixer (such as club soda), using a garnish for added flavour (lemon, lime, mint, frozen berries), using just a splash of juice for flavour and colour, having a wine spritzer, and making drinks from scratch rather than from pre-made mixes which can be high in sugar, etc.

Here are some "lighter" versions of classic drinks from Registered Dietitian Cynthia Sass:

Slim Vodka Seltzer — 100 Calories
1 shot vodka
¾ cup all natural lemon lime seltzer
Ice
Lemon & lime wedges

Fill glass with ice. Add shot then seltzer and garnish with fruit.

Bloody Mary Light — 175 calories
1 shot vodka
1 cup 100% spicy vegetable juice
Ice
1 large celery stalk

Fill glass with ice. Add vodka and juice and garnish with celery stick.

Slender Sangria — 185 calories
5 oz wine
½ cup 100% fruit juice blend (like cranberry/blueberry/grape)
Ice
¼ cup diced apple and oranges

Stir juice into wine. Pour over ice and garnish with fruit.

Pina Skimlata — 220 calories
1 shot rum
½ cup (4 oz) 100% pineapple juice
¼ cup skim or plain organic soy milk
¼ cup frozen banana slices
Ice
Fresh pineapple wedges

Add rum, juice, milk, banana and ice to blender. Whip until smooth. Pour into glass and garnish with fresh pineapple.

If you want more inspiration, many websites offer low calorie cocktail and mocktail recipes such as fitness magazine.

As always, if you are consuming alcohol, please do so responsibly (and do not drink if you are pregnant or have been advised not to based on a medical condition). Moderate drinking is considered to be one drink per day for females and two per day for males because of differences in weight and metabolism. The spacing out of drinks is also important - you shouldn't save up to have a week's worth all in one day! Space your drinks an hour apart and consume water in between to help quench your thirst.

Steph Wheler
www.nutrishus.com