December Newsletter – Avoiding the holiday blues, and watching out for the hidden calories in drinks

Hello Everyone

I hope you are all able to look forward to a restful break in the coming weeks?

With all the festive events and get-togethers, we often spend a great deal of time socialising and drinking more than we normally do. Beverages can no longer just be seen as thirst quenches as they are often loaded with hundreds of extra calories which we can forget to include in our daily calorie counting.

What's the ideal drink? Sorry - plain water is still the best way to fulfil your daily fluid needs. When a US beverage panel recently weighed up the benefits and drawbacks of daily drinks, water came out tops.

Water is followed by: tea – coffee –  low-fat and fat-free milk & drinking yoghurts – diet or artificially sweetened cooldrinks – then drinks with some nutritional benefits (such as fruit or vegetable juices, full-cream milk, alcoholic beverages and sports drinks) and  – last of all, sweetened drinks (all in this order).

The panel came to the conclusion that it's better to drink a cup of tea (without the sugar and full-cream milk) than it is to drink a glass of orange juice. The key seems to be energy value: on its own, tea has no calories and is packed with antioxidants. While juice can be a good source of vitamins, you should limit the quantity you drink because of the high sugar content.

The general rule of thumb: is the sweeter the drink, the more calories it contains.

Although alcohol has many calories too! On its own, alcohol provides about 7 calories per gram. So the stronger the drink, the higher the calorie count.

Remember, it's not just the alcohol that contains calories, the mixer is a big culprit too. A neat brandy contains about 80 calories, but mixed with half a can of Coca-Cola, the calorie content shoots up to almost 180 calories. Try whenever possible sticking to 'light' mixers. Woolworths has a range of sugar-free, aspartame free mixes.

To keep the weight off, go for drinks that are low in alcohol and sugar:

Have a dry white wine spritzer (60 calories), a glass of bubbly (115 calories per 125ml), a vodka and diet cranberry juice (70 calories) or a can of light beer (120 calories).

And remember that cocktails have killer calories! A mai tai in a large cocktail glass can be nearly 400 calories with the liqueurs and sweet juices. If you have three of these over a long summers evening you have added 1200 calories to your daily calorie total! A margarita or daiquiri averages 180 – 210 calories per 120ml!!                                                                                                                       source: www.wastedcalories.com

Calories in Liqueurs (25 ml. serving)

§                            Amaretto: 89 calories

§                            Bailey's Irish Cream: 54 calories

§                            Campari: 59 calories

§                            Coffee Liqueur (e.g. Kahlua): 86 calories

§                            Cointreau: 66 calories

§                            Creme de Cacao: 82 calories

§                            Creme de Cassis: 70 calories

§                            Creme de Menthe: 80 calories

§                            Grand Marnier: 55 calories

§                            Kirsch: 55 calories

§                            Ouzo: 70 calories

§                            Sambuca: 70 calories

§                            Triple Sec: 70 calories

§                            Patron 86

Volume (ml)     Beverage            Approximate

                                                   Calories

• 340  Castle Milk Stout      180
• 340  Castle Lager             135
• 340  Castle Light              120
• 340  Low alcohol beer (Woolworths)  93
• 340  Redd's Cider                 200
• 125  Dry white or red wine    115
• 125  Semi-sweet white wine 150
• 125  Semi-sweet rosé       150
•   60  Port                         160
• 120  Sparkling wine          115
•   25  Whisky, brandy, gin, vodka 75
•   25  Van der Hum (Bols)   80
• 340  Tonic, Dry Lemon      115
• 340  Coca-cola, lemonade 150
• 340  Soda water or water   0
• 340  "Lite" cool drinks       10 - 25
• 340  Grapetiser                185
• 340  Fanta Orange            170
• 340  Apple juice               115
• 340  Coffee/tea with 2 tsp of sugar and low fat milk 45

Calorie Tip: On the days you know you will be socialising; be more watchful of what you are eating to counter act the extra calories of your drinks. Try eat more salads, vegetable and lean proteins, while keeping you carbohydrate amounts low. Remember a can of coke or beer is equal to 2 carbohydrate portions, while a glass of dry wine or bubbly is equal to 1 carbohydrate portion.

Combating Holiday stresses and blues:

There are so many expectations about the festive season being just right that it brings up all sorts of issues relating to family, stress and anxiety, eating disorders, sobriety, self-esteem, competency — the list goes on. Many feel that the holidays are supposed to be perfect, and if it’s not, many wonder, “What’s wrong with me?”

Here are a few tips to help you through this time of year especially for those who are not with their loved ones:

v     Start with a reality check! Have an honest look at your expectations for the holiday season and check if they are too high. Are you setting yourself up for disappointment? Write your expectations down and revise the ones that are unachievable. So often we unconsciously create our own pain by placing huge pressure on those around us to meet unexpressed fantasies/dreams/desires of the holiday season. Learn to share your thoughts and wishes too!

v     Be proactive: Call friends and ask to be included in whatever they’re doing. Offer to bring a dish or see how else you can contribute to the gathering. Most people love opening their homes and expanding the celebration. I always try to invite an “orphan” (someone without their family close) to my Christmas lunch.

v     If you are away from your family, create an “alternative family” made up of people whose company you enjoy. Plan and prepare a potluck feast if you like. Remember that you are not alone in being alone during the holidays. Get together with others and have some fun.

v     Do something different: Go on a hike, or go to the movies, a park or a museum. Enjoy the outing with your group or by yourself.

v     When stress gets too high - pamper yourself. Treat yourself to a day of beauty at a spa, get a massage or find some other special way to luxuriate. Do whatever you enjoy doing.

v     Reach out. “Build bridges the rest of the year, and cross them during the holidays,” said Craig Ellison, Ph.D., author of “Saying Goodbye to Loneliness and Finding Intimacy.” If you can’t be with family or loved ones during this time of the year, send them letters or e-mails or call them — in other words, reach out to them.

v     Remember your bonds and blessings. Take some time to focus on the good points in each of your family members. Even the most cantankerous of your relatives will have a good point worth noting if you look for it! If you are focusing on the positives, there will be less chance of stressful family lunches!

v     Help others. Volunteering at a mission or shelter for the homeless can help you feel connected. Volunteering at a soup kitchen can give you a healthy perspective on realising how well you are in comparison!

v     Travel. If you have the finances, get away for a few days. Go skiing or take a beach holiday. If you are on your own, there are many group getaways offered over this time.

v     Be realistic: If you’re unable to do any of these things, do whatever resourceful things you can do to just get through the day! Read. Sleep. Rent a video. Put a false smile on your face at the family braai! And remember, tomorrow it’ll all be over!!!!!!

Wishing you a peace-filled, safe and happy holiday season

Warm regards

Lesley Wood

021-4182843

082 3 782 782

www.weight-masters.com

p.s. I am away from the 22^nd December until the 26^th and will be in the office again from the 6^th of January 2011 – although I will be available in the case of emergencies from the 27^th December.

All feedback appreciated!! I love receiving your questions, recipes or queries! Email me at info@weight-masters.com. I will endeavour to return your mail within 48 hours.

Be of good cheer. Do not think of today's failures, but of the success that may come tomorrow. You have set yourself a difficult task, but you will succeed if you persevere; and you will find a joy in overcoming obstacles.     Helen Keller                                                                          1880-1968, Blind and Deaf Educator