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"Let Food Be Thy Medicine"
Hippocrates
 
November 2015
In This Issue
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Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 

  

It's hard to believe the holidays are fast approaching. Who doesn't love the celebratory mood in the air between Thanksgiving and the New Year? Often our social commitments increase and with the additional cocktail parties, company festivities and family get-togethers, come opportunities to imbibe more holiday cheer than usual - guilt-free, of course, because drinking alcohol in moderation is healthy, right? Hmmm ... sorry all, maybe not!

If you're reading this article, glass in hand, don't delete my words of wisdom before going any further. Finish your cocktail and hear me out. I'm not suggesting you can't enjoy a little vino or beer from time to time, but do understand the meaning of "a little" and the consequences of drinking too much or too often.

Happy Thanksgiving,

 
  Jeannie
 

Know the facts: Buzz kill Alert! 
A standard serving is:
  • 5oz of wine (a splash more than a � cup NOT a glass full)
  • 12oz of beer or wine cooler or
  • 1.5oz of 80-proof distilled spirits
(The standard pour at most bars and restaurants is more than a "serving.")
  • Moderate drinking for women is just 1 standard serving a day.
  • Moderate drinking for men is just 2 standard servings a day. 
  • Binge drinking is fast becoming a major health problem with Baby Boomers. (If you're trying to keep your drinking "moderate", you can't treat alcoholic beverages like a mobile phone plan - drinking less today doesn't mean you can "roll over" the allowance and consume it tomorrow.)
  • The negative effects of alcohol are more pronounced in women than men - females in general become dependent on alcohol more easily and more quickly than males.
  • Roughly half of all cases of alcoholism in women begin after the age of 59. 
  • Emerging research suggests and many experts believe that individuals that drink even "moderately" put themselves at an increased risk for several health conditions. 
So what about the advice that drinking is good for your heart?

The occasional serving of alcohol a couple times a week may be OK and even beneficial. If that's all you consume, you can continue without much concern.  But for many of us, we enjoy 1-2 large cocktails or full glasses of wine daily and men often consume 2-3 heavy pours nightly and that my friends is considered heavy and chronic drinking for both genders, which makes us vulnerable to the following:
  • Cardiovascular disease:  the number one killer worldwide:  Excessive drinking raises blood pressure and is linked to cardiomyopathy, arrhythmias, heart attack, and sudden cardiac death.
  • Liver disease:  At least 90% of people who drink heavily overtime develop alcoholic fatty liver.  Alcoholic Hepatitis and cirrhosis of the liver are also prevalent in chronic drinkers. 
  • Cancer: Chronic drinking puts us at greater risk for cancers of the breast, liver, stomach, esophagus, larynx, colon/rectum and mouth. 
  • Brain Damage:  Heavy alcohol consumption interferes with our cognitive function, moods and emotions and can speed up our brains' natural aging process leading to dementia.
  • Osteoporosis:  And if the above isn't bad enough, a frequent heavy pour can disrupt our body's calcium balance and accelerate bone loss in everyone but especially postmenopausal women.
  • Gastrointestinal Issues:  Alcohol can irritate the stomach lining contributing to stomach ulcers, heartburn, GERD, and gastritis.  It also slows down the rate at which we digest our food leading to gas and bloating.
  • Obesity: Alcohol contains empty calories and stimulates our appetite.  Studies show we don't replace other calories with alcohol instead we consume several hundred more calories on days we drink leading to unhealthy weight gain.  FYI: Alcohol contains 7 calories per gram, protein and carbohydrates just 4 and fat 9 calories per gram.  The higher the alcohol content of your favorite wine, beer or liquor, the more calories it contains. How many calories in your favorite drink? Use this website to calculate.
  • Adverse interaction with medications:  Alcohol negatively interacts with several prescription and over-the-counter medications such as aspirin and other pain medications, cold, allergy, heartburn, cholesterol and blood pressure medications, and antidepressants.  To see the full list, click here.
What to do:
 
If you enjoy your alcohol, limit it to 1 (women) -2 (men) SERVINGS a day, just a few days a week to reap its benefits.  And for those that don't drink, there's no reason to start.  Any health benefit a little alcohol may provide can be achieved from regular exercise, a nutritious diet, maintaining a healthy weight and not smoking.  If weight is of concern, on days you're going to imbibe be mindful of the other "unnecessary" calories you may be consuming and consider popping open a bottle of sparkling water this year to celebrate the holidays, the New Year and your continued good health!

Food Focus:  Winter Squash
Take your pick - there are several varieties to choose from this time of year. Sweeter than summer squash and heartier too, winter squash can serve as a festive fall centerpiece for up to 2 months before being consumed. It's also a delicious way to protect your vision and squelch inflammation in your body that can contribute to heart disease, arthritis, and asthma. Just one cooked cup provides you with more than 50% of the recommended daily amount of vitamin A, 25% of the recommended daily amount of vitamin C and 20% of a woman's daily fiber needs. This fibrous vegetable will also stabilize your blood sugar, energize your body and help keep cravings at bay. For simple and tasty ways to enjoy these gems, see the recipes below.
  

Squash Recipes

Roasted Butternut Squash

 

Inflammation Fighting Lentil and Squash Curry

 

Red Quinoa with Winter Squash Thanksgiving Dressing

 

Butternut Squash and Kale Salad 

About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.