the truth about alcohol
As we head into the fourth of July weekend, I wanted to take a moment to remind you why I say to myself and my clients that alcohol should not be a frequent weekly or daily occurrence. With this said, I understand special occasions like birthday’s, holidays, graduations, weddings, etc. do not always qualify the no alcohol rule. But in general, I say stay away and do a “mocktail” (mock cocktail) instead. A great example of a mocktail may be: sugar free cranberry juice, lemon juice, sparkling water, crushed-up mint (this actually my go-to for summer)!
I am not saying deny yourself enjoyment of drinking occasionally, but let’s be honest, we do not need frequent setbacks and if you drink daily/weekly, you will not make progress. So here are some of my top “NO NO” reasons to staying away from alcohol:
Calories: Here’s the simple truth, unless you know what all of the ingredients are in the drink, you do not know how many calories are in there. Some drinks add various syrups, juices, etc. and that could add up to more than 30 Grams of sugar/carbs or even over 200 calories for 1 little drink. It’s not worth that. If you had 2 drinks, that essentially could replace a whole meal’s worth of calories.. It’s a no from me dog.
Glyphosate/preservatives: Glyphosate is just bad, peeps. Glyphosate is the active ingredient in Roundup brand nonselective herbicides/pesticides. New research is emerging, but according to Farm Progress, “Glyphosate-based herbicides are often sprayed between the rows of vines during their dormant period and can be taken into leaves and grapes through the roots. It goes on to say that 100% of 12 other California wines tested were positive for glyphosate, including two organic brands, according to a "report" released in March.” Uhmmm, WHAT? I really try to buy organic when I can because last time I checked, I do not want to continuously consume a pesticide, thank you very much. In addition to glyphosate, certain wines/beers or other shelf-stable brands may add additional preservatives that can also be awful. For example, Sodium Benzoate: Ingested in regulated amounts, it is considered safe. However, if used in beverages that also contain vitamin C (ascorbic acid), they can combine to form benzene, a known human carcinogen. Link: https://pubmed.ncbi.nlm.nih.gov/11766131/
Recovery Issues: While past research suggested moderate drinking might benefit heart health, more recent evidence has walked that back. Regular alcohol use is linked to high blood pressure, irregular heart rhythms (like atrial fibrillation), and weakened heart muscle over time. Mental health and sleep disruption are also among the list. Alcohol is also considered a depressant. It can worsen anxiety and depression, and even though it might help someone fall asleep faster, it disrupts REM sleep and reduces overall sleep quality. This can also cause dehydration, sleep issues and a whole host of problems which worsen recovery.
Limits Muscle Protein Synthesis: Alcohol has been shown to directly impair the body's ability to build new muscle proteins, even if your protein intake is adequate. Some research shows this effect can last 24+ hours after drinking; thus indicating that a single night of drinking can suppress muscle repair well into the next day.
So, basically…. When in doubt, switch it out!!
Here are my top 5 mocktail ideas instead:
Sparkling Waters + Lemon/Lime Wedge: I love target’s brand because they have some really cool flavors!
Zevia: I have mentioned them before, but Zevia’s really are my jam! They have variety packs as well. I bring these on trips and vacations for something fun and sweet but 0 sugar!
Electrolytes + Sparkling Water: Ok, maybe I sound like your coach (but I am), but this one is not only hydrating but tasty! I really love propel zero packs plus lemon or lime sparkling water. This is my fave besides the cranberry!
Coke/Sprite Zero + twist of Lime: If I am in a restaurant or bar and they do not have many options, this is not bad and it tastes super yummy! Plus the lime/lemon twist/slice makes it look fancy; SCORE!
Low sugar orange and grapefruit juice + lemon/lime + sparkling water: This combo is SO good and refreshing. For a bonus, add a sprig of basil or mint or both and enjoy!!
I really hope this list helped you make solid choices this weekend ahead. I understand that making a heathier decision when others around you is not always easy. But, do not give into peer pressure for a moment of peer pressure. You are an adult who is on a very powerful journey; stay steadfast in that because your health and fitness goals matter to me. I can only do so much, but these little things do add up.
Thank you for reading and have a happy and safe Fourth of July! :)
<3, Haley B.
