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#Fit614: Take fitness resolution straight, no mixer

614now Staff

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Hard day at work? Wind down with a glass (or three) of red wine.

Best bud gets a raise? Celebrate with a cold one.

Reunion with old college friends? Pitchers of margs all around.

No matter the occasion, there’s always an excuse to drink. And while there are some positive health benefits to alcohol, we always manage to find a way to abuse it. We’re not here to preach to you—we’re all adults here—but if you’re not drinking smart, you’re basically raising two, big middle fingers to your New Years resolution of improving your health.

What’s going on inside when you drink.

When we drink, our bodies literally stop everything to get those poisons out. Depending on what you’re drinking, the amount of calories you’re consuming varies. However, Lindsay Mathes, a nutritionist and dietician from Columbus, says every single calorie we consume through alcohol is empty. Not only does your alcohol consumption interfere with your digestions, but it also leaves your body with less nutrients than it started with.

And what about your sleep? 

Let’s just say after a few too many drinks, you won’t be counting too many sheep because they’re drunk too. Though alcohol can make us pretty drowsy, Mathes says it can prevent us from reaching our deep stages of sleep. Even though you sleep till 2pm, we assure it wasn’t restful.

Oh, and the hangover. 

Goodbye Planet Fitness, hello fourth cheat meal of the day. When you wake up with a hangover, you’re bound to spend the day on the couch, scrolling through UberEats to find the most greasy food known to mankind. Plus, your plan to hit the gym is 110 percent shot.

We don’t expect you to stop drinking.

We’re not unreasonable, we too love to indulge in a frosty pint of CBC IPA from time to time but there is this notion of “drinking healthy.” Rule of thumb: avoid sugary cocktails and dark liquor whenever possible. When the hankering for a little liquid coolant/confidence comes a-knocking, spring for any of the following low-cal bevs:

  • Champagne: 84 calories
  • Rum and Diet Coke: 85 calories
  • Vodka soda: 97 calories
  • Gin and diet tonic: 115 calories
  • Tequila and soda with lime: 95 calories
  • Bud Light: 110 calories

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Health & Fitness

Truth or Trend: Does “detox water” really work?

Becca Kirian RD, LD, CNSC

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Water, H20, aqua: the most basic of necessities for human life. Water is a vital part of many bodily functions, including removal of waste products, but can we make water even “better” for us as a “detox water?"

Simple answer: no.

https://www.instagram.com/p/B1F2t7Vg91U/?igshid=9icqe17xmslg

H20, i.e. two hydrogen atoms connected to an oxygen atom, is the chemical identity of water. This specific formation is what separates it from other molecules, and makes it the most vital substance to human existence.

Soaking things in your water like ginger, cinnamon, or cucumbers can alter the taste but will not chemically alter the structure. Water infusions like the ones listed in the post above can taste great, but water is still H20 and will function as such.

That being said, water infusions are not bad; in fact if you’re struggling to meet your daily intake, water infusions are often an idea I suggest to patients and clients. Mixing up the flavors can bring water can elevate the flavor, making it easier to drink throughout the day!

Take-away: Don’t let social media tell you water can be changed to a magical detox; water is already an amazing life giving drink. Instead, use social media for inspiration for trying a new tasty drink that might help you get the adequate hydration you’ve been struggling to get!

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Health & Fitness

Truth or Trend: 30 Day Challenges

Becca Kirian RD, LD, CNSC

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@DietBetch, a popular Instagram account with over 213k followers, tends to post memes that subtly poking fun at our diet culture. But recently, I was disappointed to see a post about a "30 Day Challenge" that reinforces the unhealthy, fad diet-obsessed world we live in.

This "30 Day Challenge" prohibits participants from consuming foods that many people often associate with being “unhealthy” like soda, candy, and doughnuts.

As a dietitian, I’m not going to disagree that the foods listed do tend to be higher in nutrients of concerns—like added sugars and salt, and overall calories—but, I absolutely believe they can be part of a balanced diet.

By completely removing foods from the diet with a 30 Day Challenge like this, one will simply think, “No…for this month." This purge-style challenge won't teach healthy sustainable eating habits like intuitive eating or portion control.

Take-away: Instead of tagging a friend for a restrictive diet challenge that doesn’t set either of you up for long-term success, try implementing a small sustainable change. Maybe instead of going out for fast food every day of the workweek with a friend, you both could try packing once a week and share recipes and meal ideas!

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Health & Fitness

Truth or Trend: “His” vs “Her” portions

Becca Kirian RD, LD, CNSC

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It’s not uncommon to scroll through Instagram and see beautiful plates of food labeled “his” and “hers.” Typically the “his” plate is larger in all portions of proteins, carbohydrates, and fats.

But, this depiction of portioning is inaccurate and can be damaging to the way women satisfy their hunger.

https://www.instagram.com/p/BmBjeBnB5jb/

Gender does not determine the quantity of food people “should” eat. From a science perspective, there are so many variables that affect metabolic rates that are not specific to sex, such as amount of muscle mass, fat mass, location of these deposits, physical activity, and more. 

For example, a very active, self-identified woman with high lean body mass can have significantly higher maintenance caloric needs compared to a more sedentary male identifying person. 

https://www.instagram.com/p/Bxnh7yaFftA/

Take-away: Don’t let social media tell you that gender determines the amount you deserve to eat. Listen to your body and your hunger cues. Fuel your body for what you need!

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