Alcohol + Fitness: How to find a healthy balance - Part 1

The Science: How Alcohol affects our Bodies

I frequently get asked if I drink alcohol and if I make clients cut it out, and if you know me, you know that answer!

It’s not uncommon for alcohol to be on the “avoid” list in the wellness community, and recent studies have shifted from the once held belief that alcohol in moderation can be beneficial to our health. Now, this doesn’t matter all that much if you’re someone who doesn’t care to drink, but for those that do choose to enjoy it, and want to keep it in your diet, it can be a confusing topic when it comes to your health and fitness.

If alcohol is something you’ve decided can be a healthy part of your life, I’ve compiled some clear information on how it affects the body and how to take care of and replenish your body before, during, and after in this 3-part series.

ALCOHOL AND METABOLISM

Okay, here is the simple science behind alcohol and how the body digests it. First, understand that alcohol is not processed like other foods and the body has no place to store it, therefore, it has to be immediately metabolized. 

As a general guideline, our bodies are only able to process about 1 drink per hour, which will vary with gender, weight, food intake, supplements, medications, etc. With that in mind, if you’re drinking faster than your liver can metabolize it, the alcohol hits the blood-brain barrier – which is why you start to feel tipsy and uncoordinated, those inhibitions go to the wayside, and your appetite is stimulated. Avoid drinking with an empty belly to help slow down the speed of absorption into the bloodstream.

Because alcohol elimination becomes top priority, your metabolism on the whole transitions to a fat-storing state until it’s eliminated. So, that pizza you think is a really good idea on your way home from drinks…not so great for your fitness goals. 

HEALTHY TIPS:

• Slow down how quickly alcohol is absorbed by keeping a moderately full belly when drinking and primarily choose fat and protein combinations to help stabilize the blood sugar.

• Limit your intake to no more than 2 drinks/day for men and 1 drink/day for women and no more than 8 drinks/week for both men and women.

EFFECTS ON BLOOD SUGAR:

Alcohol consumption interferes with your blood sugar, the hormones that help maintain healthy levels, as well as many other major bodily functions. So while you might be craving carbohydrates and are thinking it will help absorb some of the alcohol, in actuality, you’re craving carbs due to a blood sugar response and the effects of alcohol on hunger and inhibition. The bad news, refueling with carbs will only leave you crashing again a few hours later, or in the middle of the night, thus interrupting your sleep.

HEALTHY TIP:

• It's ok to occasionally choose a fresh muddled cocktail or margarita (the real kind obviously), but if you plan to have more than one drink, fully enjoy, sip, and savor that delicious cocktail but then switch over to a low sugar beverage.

EFFECTS ON SLEEP:

Have you ever noticed that you toss and turn a bit more on nights you’ve had a few drinks, or that you crash when your head hits the pillow but then lay wide awake at 3am? Alcohol elevates certain hormones that make you more alert, preventing deep REM sleep, and causes a nighttime dip in blood sugar (hypoglycemia) that can lead to restless sleeping.

So if you have plans for a workout the next morning, be aware that the lack of sleep, added fatigue, and impaired muscle recovery will in turn affect your performance.

If you’re someone who already has trouble sleeping or has issues with hormones related to blood sugar (insulin) and stress (cortisol), alcohol will only make matters worse. 

HEALTHY TIP: 

• If you're feeling hungry before bed or know you experience nighttime hypogycemia, eat a small snack of healthy fats to help you stay more stabilized throughout the night.

HORMONAL EFFECTS:

The effects listed below are more likely related to alcohol intake above what is considered 'moderate consumption', but more than 1-2 drinks a day and you could start to experience problems and wreak havoc on your hormonal and long term health.

LADY  HORMONES…

Ladies – what doesn’t affect our hormones?! Seriously. Alcohol affects our hormonal cycles by increasing cortisol (stress hormone) and estrogen, and decreasing progesterone. If you’re someone who already wildly fluctuates with your hormones and your mood, you may want to consider how much you consume and begin tracking how your body reacts at each phase. 

Additionally, studies clearly show that alcohol creates a moderate increased risk of developing breast cancer. If you know you carry the gene for breast cancer, you may want to consider how drinking affects your long-term health and wellness.

ACTION: Use a tracking app such as Clue to track drinks, mood, and physical response and if you carry the breast cancer gene, speak to your doctor and consider cutting back or eliminating from your diet.

MANMONES…

Gents – (and the ladies too, actually!) – while your body is metabolizing alcohol, the liver is unable to produce testosterone. Testosterone is an important hormone for both men and women in regards to building muscular strength and making changes to your body composition, therefore, decreased levels may make it more challenging to reach your goals. If you have a specific goal you're working toward, it may be more beneficial in the short term to cut back or eliminate during this time. 

Additionally, low levels of testosterone can lead to symptoms such as fatigue, irritability, decreased motivation, decreased sex drive, and fertility issues. 

ACTION: Consider cutting back and moderating your intake if you experience the negative symptoms above or are having difficulty conceiving.

further READing/tips:

PART 2: ALCOHOL, NUTRITION, AND BODY COMPOSITION

PART 3: HEALTHY TIPS FOR BEFORE, DURING, AND AFTER

The Take Home Message:

You can still enjoy moderate alcohol consumption and the social aspects of drinking and stay on track with your health and fitness goals. Determine how important your goals are, consider your personal bio-individuality and genetics, pay close attention to your motivations behind drinking, and follow my healthy tips for before, during, and after.

And make sure that whatever you choose to drink, that it’s totally worth it! Because life is too short for it not to be enjoyed and a good cab tastes extra delicious with a healthy meal. 

IMPORTANT: Make sure your consumption is enjoyable rather than a form of therapy, numbing, social anxiety, or peer pressure. Our relationship to alcohol, knowing our personal limits and how to maintain a healthy balance is extremely important.

Let’s Chat!

Do you have a question regarding social drinking and your fitness goals? Do you have any words of advice for others trying to navigate creating a healthy lifestyle? Ask or share below or start the conversation on social using #runningwithforks.

Hydration Basics: Are you Drinking Enough?

We are made up of roughly 45-60 percent water and how much you need to drink each day depends on a number of factors such as:

• age and gender

• body type and composition

• activity intensity and duration

• sweat rate

• stress

• illness and inury

• climate

• supplements

So, whether you’re sitting at as desk all day, getting multiple workouts in, headed out for a hike, recovering from an injury, or relaxing in the sun on vacation, it’s always important to hydrate properly and recognize when you may or may not be getting enough in.

How Much Do You Need To Be Drinking

A good general recommendation is about half your body weight in ounces.

That may sound like a lot if you're someone who currently only drinks a glass here and there, but as you start to become more aware, you'll be able to fine-tune how much you drink and when. Paying attention to your urine, your skin, how many glasses you're consuming each day, and the foods you're eating, will help you better understand your body and how it's responding.

And just in case you're thinking you need to go pound 12 glasses of water, your intake doesn’t come only from drinking water. It also makes up your coffee, tea, milk and nut milks, and certain solid foods such as watermelon, lettuces, cucumber, broccoli, etc. With thirst and awareness as a guide, we as humans are generally able to stay pretty well hydrated, but for those not particularly aware of the body's messaging, below are just a few reasons it's so important to drink up and tips for ensuring you're taking care of your body for the long haul.

Why Hydration and Water is Important

• Water is the primary building block of cells

• Regulates internal body temperature

• Metabolizes proteins and carbohydrates

• It is the primary component of saliva and is used in digestion and swallowing

• Lubricates joints and acts as a shock absorber

• Insulates the brain, spinal cord, organs, and fetus

• Flushes waste and toxins from the body

• Carries oxygen and nutrients to cells

• Promotes healthy weight management

• Boosts the immune system

Tips for Staying Hydrated

ALWAYS CARRY A WATER BOTTLE: Keep a water bottle in your bag, in your car and at the office. You can never be too prepared. Refilling your water bottle at the office also requires you to get up and walk around which helps prevent long periods of sitting when you get caught up in that pile of emails.

DRINK OFTEN: Keeping your water bottle handy helps with this, but you have to remind yourself to actually use it. Rather than chugging water infrequently whenever you remember, drink consistently throughout the day to continually hydrate.

DRINK WHEN YOU WAKE UP: After a long (or short) night's sleep, you'll want to rehydrate with a glass of water. My recommendation: drink 8 oz water with the juice of half a lemon to stimulate your liver and digestion, flush toxins and boost metabolism before anything else enters your body.

SET AN ALARM: If you tend to lose track of the last time you drank, set a timer or alert on your phone every 30 minutes as a reminder to take a sip.

REPLACE ELECTROLYTES: For workouts less than an hour, this usually isn't an issue, but if you sweat a lot or if you're doing a long workout, it's important to replenish your lost electrolytes (sodium, potassium, calcium, magnesium) as well as water. You can do this through food in your post workout meal and adding salt to foods (1/4 - 1/2 tsp), but the easiest way is to add an electrolyte sports drink to your water bottle during your longer workouts.

POST WORKOUT MEALS: Consume nutrient dense foods and drink water after exercise to assist in the re-hydrating process.

BE AWARE OF THIRST CUES ALWAYS.

How to Test Your Hydration

Dehydration can be detected primarily by paying attention to symptoms. And if you're thirsty, you're on your way to dehydration.

Another way to test is through skin elasticity. Pinch the back of your hand and lift the skin. If a fold of pinched skin returns to its original shape especially slow (called tenting), then you may be dehydrated. 

And the best way in my opinion to check for hydration levels is to pay attention to your urine. If your urine is transparent, you may be drinking too much water. Pale straw to transparent yellow is observed as normal hydration levels. And if you are seeing dark yellow, you may be on your way to dehydration or already dehydrated and should drink water soon. Anything beyond that, schedule to see your doc. 

Early signs of dehydration:

• thirst

• dry mouth, eyes and nose

• decrease in energy

• fatigue and weakness

• increased body temperature

• muscle cramping

• headaches

• nausea

• dark urine with less volume (note that certain supplements and vitamins, such as B12, can cause urine to be bright yellow, which may not be indicative of dehydration)

Severe dehydration can also include:

• muscle spasms

• vomiting

• dark urine

• decrease in performance

• vision problems

• loss of consciousness

• kidney and liver failure

The remedy for dehydration is simple: Drink water. It’s better to take frequent sips of water rather than chugging larger amounts infrequently. Adding in sport/energy drinks can help restore carbohydrates and electrolytes and pay attention to that pee!

Summer Post-Workout Recipe: Blackberry Basil Smoothie

ACCORDING TO BARRE3: THIS IS THE OFFICIAL SMOOTHIE OF BARRE3 ANYWHERE 2018

Yeah! Thanks, Barre3! If you missed it in their instagram stories, I got you covered. Scroll below for the full recipe! But if you feel like witnessing my first ever Instagram Stories video, it's a hoot to watch me on camera (talk about vulnerable firsts) and you should go check it out. 

This recipe is THE PERFECT post workout smoothie, not to mention, super refreshing for those hot summer days and when you're short on time.

POST-WORKOUT/HEALTH BENEFITS:

• Protein (protein powder)

• Fat (coconut and avocado)

• Fiber (spinach and greens)

• Electrolytes (coconut water)

• Antioxidants (blackberries)

• anti-inflammatory (basil and bee pollen)

• Fights free radicals (basil and bee pollen)

• Supports a healthy gut (basil and bee pollen)

BERRY BASIL SMOOTHIE

INGREDIENTS

• 1 serving protein powder (we suggest collagen protein or your favorite plant-based protein)

• 6-8 oz. coconut water

• 1 cup frozen berries

• 1 handful spinach or your favorite leafy greens

• 3-4 fresh basil leaves

• 1 Tbsp. unsweetened shaved coconut

• 1 Tbsp. flax seeds

• ¼ – ½ avocado

• 1 Tbsp. bee pollen (*optional)

• ¼ tsp. cardamom (*optional)

INSTRUCTIONS

1. Combine all ingredients in a high-speed blender, and whir away until smooth.

Need a Tip for quick and Easy Smoothie Making?

Place all ingredients of your smoothies (except for the liquid) in a mason jar, ziploc, or airtight container and pop into the freezer. When ready for your perfect post-workout smoothie, open the freezer, toss the contents of the mason jar into the blender along with recommended liquid and blend.

And if you still haven't downloaded the Super Shakes Guide, it's your easy guide to making a perfectly balanced smoothie every single time, no matter what ingredients you have on hand. Snag it here!

If you whip up this delicious smoothie, take a picture and post it on Instagram with the hashtag #barre3anywhere and #rwfeats and let me know what you think!

The Sunshine Vitamin

Did you know that 40-60% of the US population is deficient in the beneficial (and crucial) vitamin D, otherwise known as “The Sunshine Vitamin”?

This is especially true for those living in a northern region and because it is extremely rare in foods, it's nearly impossible to get all of our needs from food alone.

What is it and why are we deficient?

Simply put, Vitamin D is a fat-soluble vitamin that is produced by the body in response to sunlight exposure on the skin. However, in order for our bodies to convert the cholesterol in our skin to Vitamin D, we need UVB exposure, which is typically what we are trying to avoid when we lather ourselves up with sunscreen.

When we apply an SPF of 8+ or higher, the amount of Vitamin D that can be made by the body decreases by about 95%, which is great for skin cancer prevention, but not for your Vitamin D requirements – or your overall health and well being. If you think you’re getting your daily dose when sitting in a sunny window at work or driving down the highway, think again. Window glass blocks essentially all UVB rays preventing the skin’s absorption.

Do you have darker skin AND live in a northern region (think: north of an imaginary border from Northern California to Boston)? You have higher levels of melanin in your skin which makes your skin better at screening out most of the already limited sunlight you’re exposed to for those 4-6 months out of the year.

And if getting older wasn't enough already, as we age, our body’s ability to produce Vitamin D is reduced by 75%. 

If you're a plant-based eater, have malabsorption issues, or have Crohn’s or Celiac disease, you’re at higher risk for deficiency as well.

Pregnant or trying to conceive? It's highly recommended you take additional supplementation to support both you and your baby during this time. Most prenatal vitamins contain 400 IU and studies have shown taking an additional 4,000 IU daily had the greatest benefit for preventing pre-term labor and infections.

Low levels in the body are associated with:

• Increased risk of cancers

• Development of diabetes

• Decreased immunity

• Elevated blood pressure

• Neurological disorders

• Increased symptoms of anxiety and depression

The take-away? We all need Vitamin D supplementation!

Food vs. Sun vs. Supplements

Vitamin D is extremely rare in foods and the likelihood that you’re getting in enough daily from food alone is pretty low. Some good sources include fatty fish such as salmon and tuna, fish liver oils such as cod liver oil, mushrooms, whole raw milk products, and eggs so begin making an effort to eat more Vitamin D-rich foods.

Additionally, attempt to get at least 15 minutes of sun exposure (without sunscreen), 2-3 times per week.

However, the easiest way to ensure adequate amounts in our system is through simple supplementation and it's one of top recommendations for everyone. 

How much do you need?

The official recommendation for supplementation is only 400 IU but this is purely to prevent deficiency, not for optimal health. The recommended intake to maintain OPTIMAL and HEALTHY levels in the body (which is what we strive for, right?) is approximately 4,000 IU (from sun, food, and supplementation). That's a big difference! And if you’ve been deficient recently and are trying to regulate your stores, you might require up to 5,000/day for 6-12 weeks afterwards.

My go to D supplement is Thorne liquid D. It has 1,000 IU in 2 drops so you can adjust for your own personal requirements. 

Example:

• Pregnant or trying to conceive and taking a prenatal that has 400 IU, add an additional 6 drops (3,000 IU) of Liquid D

• Northern regions and darker skin: Take 4,000-5000 IU in winter months and 2,000 IU in sunny months

• Aging population 5,000 IU

*I recommend discussing your personal vitamin D status and supplementation needs with your physician, nutritionist, or dietitian before considering a vitamin D supplement. 

And in regards to sun exposure, I am not recommending you avoid sunscreen, but balance your exposure with/without protection so you absorb your D needs while still preventing your risk of developing skin cancer.

If you're unsure of your personal needs, feel free to reach out!

Happy sunning!

Smoked Trout, Arugula and Treviso Salad

If you haven't used treviso, raddichio or endive before, say hello to this family of bitter chicory greens. Distinctively complex with a slightly bitter and earthy flavor, they can be served raw or cooked, and have sturdy leaves that hold up to heat. Which reminds me of an incredible lunch we had in a small village on the border of Lazio and Tuscany on our Italy trip this past fall. Seared Steak with a delicately grilled balsamic raddichio and pecorino. Simple, yet so perfect.

This recipe is not that one, but was first inspired by this gorgeous photo and second by a dish we had last week at our favorite weeknight date spot in our neighborhood. Simple, yet perfect. Give it a try and let me know what you think.

SMOKED TROUT, ARUGULA AND TREVISO SALAD

SERVES: 4-6

INGREDIENTS:

• 3 c wild arugula

• 1 small head treviso, thinly sliced

• 1 blood orange, *sectioned and roughly chopped

• 1-2 fillets of smoked trout, roughly torn

• 3 Tbsp toasted pistachios, roughly chopped

• 4 teaspoons unpasteurized apple cider vinegar

• 1/4 cup olive oil

• 1/4 teaspoon sea salt

• Freshly cracked black pepper

• pecorino, freshly shaved

DIRECTIONS:

1. Make dressing: In a small bowl, whisk together apple cider vinegar, olive oil, sea salt and pepper.

2. Place arugula, treviso, blood orange, trout and pistachios in a large bowl. Drizzle small amount of dressing (or your own desired amount) around edges of bowl to avoid pouring directly on the greens and gently toss. Season lightly with a pinch of maldon salt, fresh cracked pepper and shaved pecorino.

*HOW TO SECTION AN ORANGE:

1. Cut off the top and bottom so that the orange flesh is visible.

2. Now cut from top to bottom curving the knife to the shape of the orange. Repeat all the way around until all you have left is a bright orange, fleshy ball.

3. Next, cut in between the white sections, placing your knife as close to the white membrane as possible, and slicing delicately to the core. If you follow the membrane, you’ll see that you’re cutting out wedges. Voila!

Photography by www.ful-filled.com  |  Recipe Development by Running With Forks