Sunday, May 31, 2009

The Best and Worst Cocktails

The Best and Worst Cocktails

If you want a drink, you want a drink, and all the bad press you read isn't likely to quench your thirst. So the Nutrition 911 on alcohol will be to skip the boring science and discuss what to do when you're going to drink. Besides, studies keep telling us that a bit of alcohol in your diet enhances your health and lengthens your life span. All you may know now is that the last time you hit the bar, you woke up feeling like someone was using a rototiller on your brain, leaving you to wonder, "How can this have been good for me?"

Wine Glasses

The truth is it isn't. A hangover means you've done damage that needs to be reversed. Unfortunately, a common remedy is a greasy meal, which further damages your system and hinders your weight loss plans. But there's no doubt that a drink every now and then can help lift your spirits and diminish stress. But all cocktails are not created equal. Just like making smart choices with the foods you eat, imbibing with a plan can be the difference between extending your life and maintaining your P90X®, Slim in 6®, or ChaLEAN Extreme® results, and getting to know your Domino's delivery guy on a first-name basis. Let's get started, class, with this week's Nutrition 911: The Best and Worst Cocktails.

The Best

  1. Red WineRed wine. Much has been written about wine's high antioxidant content, the chemical resveratrol, and how wine drinkers are the healthiest sect of those who imbibe regularly. A handful of large-scale, long-term studies on wine have shown that those who drink heavily outlive teetotalers, and those who drink in moderation outlive everyone. This has led to a huge increase in wine production in the U.S.

    Keep in mind that while you hear a lot about the difference between red and white wines, in virtually every study, both have been shown to improve health. Red wine and its high antioxidant content gain most of the attention, but two recent studies gave white wine a higher rating for both free radical reduction and cardiovascular health. It seems that you can't go wrong either way.

    Downside . . . . The sulfates in red wine negatively affect many people, often leading to an inability to sleep. And if you can't sleep, you're offsetting all of the positive effects. Consider checking the alcohol content listed on the bottle—the recent trend has been toward high-alcohol-content wines. By drinking high-alcohol wines, it might seem like you're getting more bang for the buck. While that may be true, do you really want the bang, or just a nice accoutrement to dinner?

  2. Microbrews. On a percentage basis, only microbrewed beer production has increased more than wine production in the U.S. The reason for this trend is generally credited to mass-produced American beer, which beer snobs think tastes worse than stagnant water. But another reason is that microbrewed beer is healthier—much healthier, in fact.

    Most mass-produced beers in the U.S. are cheaply made, relying on ingredients like corn, rice, additives, colorings, and flavorings (oddly enough, the same things that make up most of the junk you can buy at 7-Eleven®). Microbrews adhere to the European codes for beer production, which dictate that it's made from barley, hops, wheat, and water. A good microbrew contains protein (more than double, in fact), more electrolytes (quadruple), and many times more vitamins and assorted phytonutrients (like flavonoids) than cheap beer. In fact, microbrewed beer is better for you than most sports drinks, sometimes even for sports.

    Downside . . . . It can be part of the recovery process, but don't try making it do all the work. Beer still contains alcohol, and if you down beer as though it were Gatorade®, you'll wind up with a hangover that will impede your sports performance.

  3. Guinness StoutGuinness stout. In Ireland, the saying goes that Guinness is food. And sure enough, it tastes like it. Thick, rich, and syrupy, one Guinness can feel as satisfying as a case of Bud Light®. It's also low in calories and high in iron, making it one of the best choices if you're going for a mass-produced beer.

    Downside . . . . It can be addicting. When one doesn't do the trick anymore, you can quickly pile on calories. And remember that most calories in beer come from alcohol.

  4. Top-shelf alcohol of any kind. Straight, on the rocks, or with water. The means of producing hard alcohol ensure that you're getting what you pay for. Cheap stuff isn't made with a high-quality distillation process, leaving it with all sorts of impurities and a taste that renders it to be mainly used as a mixer with nonalcoholic, and usually highly caloric, substances. Top-shelf stuff, whether it's bourbon, vodka, or even rum, is made to be consumed alone, or with water. Slowly savoring your drink is a great way to make sure that you don't overdo it. Cost is another. It's much better to slowly relish a glass of Blanton's than to power down a fifth of Old Grand-Dad and Coke®.

    Downside . . . . The cost of providing for your top-shelf-only habit could lead to enough extra stress down at the office to offset the stress you're relieving with your drink.

  5. Vodka soda. Vodka is the purest of the hard alcohols, and soda is mainly water. Add a couple of limes, and you've got a clean and refreshing cocktail with very few calories.

    Downside . . . . It's so clean and refreshing, it's hard to be restrained. If you have four of these, you might as well have just had that strawberry margarita you wanted in the first place.

The Worst

  1. Scorpion. Or just about anything you'll find at the Kon Tiki Inn, Trader Vic's, or any place where a drink is referred to as "grog." If there's anything worse than mixing a lot of sugar-based alcohols together, it's mixing them with a bunch of sugary juices in a bowl that's big enough for six. Drink one of these, and be prepared to skip the entire drunken process and head straight to the hangover.
  2. Long Island Iced TeaLong Island Iced Tea. Forget the word "tea." There are no antioxidants to be found in this concoction of five different alcohols, sweet and sour mix, and Coke. A few of these and you might as well put in a wake-up call to Domino's.
  3. Red Bull® and vodka. If you want to be a supercharged drunk, here ya go. One of the main offenders of the hangover is your inability to sleep well after a night on the town. Nothing enhances the chance of seeing dawn's early light like a couple of these. The only positive is that maybe you'll dance all night and work off the calories. Hopefully, you don't have to work the next day.

  4. Jack and Coke. You might as well just mainline your whiskey. Nothing's better than Coke for creating a sugar rush. Adding alcohol to this mix creates the perfect atmosphere for a bar fight. The only saving grace is that being drunk impairs your reflexes. Losing a couple of late-night melees could lead to some restraint.

  5. Piña ColadaPiña colada. The only thing more densely caloric than alcohol is fat, and this baby combines the two, along with all the sugar you need to guarantee a hangover. The result is a virtually nutrition-free milk shake that contains half of your daily caloric requirement. The only possible bright side is that you're only likely to feel comfortable drinking one of these on an island where you have ample opportunity to shed the pounds you gained the night before.

Wednesday, May 13, 2009

P90x Success!

A P90X® Restaurant Guide

By Denis Faye

You're working late at the office. It's time for dinner, but there's a problem. You're in the middle of your P90X program, and a big, greasy restaurant meal will throw your precision diet into complete chaos.

"But wait," you think, "aren't there restaurant meals listed in the back of the handy dandy P90X Nutrition Plan?" Yes, but you open it up and . . . d'oh! It's all fast food! You're with a client and you don't want to slum it!

P90X Nutrition Plan

Relax. You'll be fine. I'll talk you through this difficult situation.

The first thing you need to do is use common sense. Here's a quick list of things that'll help you survive any restaurant.

  1. Go for the chicken or fish.
  2. Avoid fried food.
  3. Unless it's veggies, salad, or fruit, skip the side dish.
  4. Pasta? Avoid cream sauces and just eat half your portion.
  5. No bread, except if you're having a sandwich. And get whole wheat.
  6. Ask for the salad dressing on the side and use it sparingly.

If you do this, you'll probably find yourself with a remarkably stripped-down meal that'll be easy to judge. Here's how to do that.

  1. Piece of meat = 2 protein portions.
  2. Side of veggies or salad = 1 veggie portion per side dish.
  3. Salad dressing can count as 1 condiment portion if you limit the serving to 2 tablespoons.
  4. If you ignored my extra side dish advice, count that as 1 carb portion.
  5. If there's any kind of sauce or marinade on your meat, add 1 condiment portion.
  6. Add 1 fat portion. Restaurants are notorious for sneaking fat and sodium into food. That's why it tastes so good.
  7. In the event that you are 100 percent, categorically certain that there's no hidden fat in your meal, skip step 5 and add 1 condiment portion, simply because I don't trust those restaurant guys. I'm certain they snuck something in there. Trust me. I'm paranoid so that you don't have to be.

So, for example, let's take Denny's Grilled Tilapia. Here's how they describe it on the menu: a mild, white fish filet seasoned and grilled, then placed on a bed of savory vegetable rice pilaf. Served with your choice of two sides and dinner bread.

We have our fish, so that's 2 protein portions. The vegetable rice pilaf is 1 carb portion and 1 veggie portion. The corn and tomato slices are 1 veggie portion each. Let's call that 1 carb portion and 1 veggie portion. There doesn't seem to be a lot of fat going on here, so we'll skip the fat portion. However, the pilaf is savory, which implies a sauce, so let's add 1 condiment portion.

Here's where we end up.

Fit Fare Grilled Tilapia with Rice Pilaf, Corn, and Tomato SlicesFit Fare Grilled Tilapia with Rice Pilaf, Corn, and Tomato Slices
3 veggie portions
2 protein portions
1 carb portion
1 condiment portion

  • Calories: 600
  • Protein: 58 g
  • Carbs: 66 g
  • Fat Total: 11 g

Simple, huh?

Of course, don't limit yourself to major chain restaurants. In fact, they usually cater to the lowest common denominator, so you'll probably have better luck finding healthier food at an independent restaurant specializing in fresh fare for more selective customers.

Unfortunately, I haven't spent much time in your neighborhood, so I don't really know much about your local joints. I do, however, have access to quite a bit of information about several national chains, thanks to the Internet. Here are a few examples to get you started. You'll note the nutrition information under the portion information. Many restaurants provide that on request. Don't be afraid to ask.

Chili's

Grilled Salmon with Garlic and Herbs (no sides)
1 fat portion
2 protein portions
1 veggie portion
0.5 carb portion
2 condiment portions

  • Calories: 380
  • Protein: 40 g
  • Carbs: 1 g
  • Fat Total: 25 g
Fajita Pita ChickenFajita Pita Chicken
1 fat portion
1 protein portion
1 veggie portion
0.5 carb portion

  • Calories: 455
  • Protein: 31 g
  • Carbs: 52 g
  • Fat Total: 13 g
Guiltless Black Bean Burger
1 protein portion
2 carb portions
2 condiment portions

  • Calories: 609
  • Protein: 37 g
  • Carbs: 91 g
  • Fat Total: 11 g
Guiltless Grilled Salmon
1 fat portion
2 protein portions
2 condiment portions

  • Calories: 395
  • Protein: 51 g
  • Carbs: 8 g
  • Fat Total: 20 g

Denny's

Veggie-Cheese Omelet with EggbeatersVeggie-Cheese Omelet with Eggbeaters (no sides)
1 fat portion
1 veggie portion
1.5 protein portions
1 condiment portion

  • Calories: 410
  • Protein: 39 g
  • Carbs: 11 g
  • Fat Total: 22 g
Grilled Chicken Salad Deluxe
1 veggie portion
1.5 protein portions
1 condiment portion

  • Calories: 290
  • Protein: 36 g
  • Carbs: 15 g
  • Fat Total: 10 g
Vegetable Beef Soup
1 veggie portion
0.5 protein portion
1 condiment portion

  • Calories: 140
  • Protein: 7 g
  • Carbs: 17 g
  • Fat Total: 5 g

Olive Garden

Pasta e Fagioli
0.5 protein portion
0.5 carb portion

  • Calories: 130
  • Protein: 7 g
  • Carbs: 19 g
  • Fat Total: 2.5 g
Linguine Alla MarinaraLinguine Alla Marinara (dinner)
1 protein portion
1 carb portion
2 veggie portions
1 condiment portion

  • Calories: 430
  • Protein: 18 g
  • Carbs: 76 g
  • Fat Total: 6 g
Venetian Apricot Chicken (dinner)
2 protein portions
1 fruit portion
1 condiment portion

  • Calories: 360
  • Protein: 58 g
  • Carbs: 32 g
  • Fat Total: 4 g

Red Lobster

Garlic Grilled Jumbo ShrimpChilled Jumbo Shrimp Cocktail
1 protein portion
1 condiment portion

  • Calories: 120
  • Protein: 19 g
  • Carbs: 9 g
  • Fat Total: 1 g
Manhattan Clam Chowder (Cup)
1 veggie portion

  • Calories: 80
  • Protein: 6 g
  • Carbs: 12 g
  • Fat Total: 1 g