By Liz Roach, on Thu Nov 27, 2014 at 10:00 AM ET  Thanksgiving is about more than just food. Family, gratitude, fighting over ancient resentments…it all plays a role. When a bunch of people (whether related or not) gather together over a holiday, there will be quirks. And possibly arguments. But, mercifully, there will always be food. Lots of delicious, button-popping food. And while life may be as unpredictable as your Aunt Suzy’s newest hair color, you can always depend on your favorite stuffing.
While I’m a big supporter of experimenting with food and beverages, there are times when tradition reigns supreme. It can be fun to try eccentric twists like apple cider risotto or curried carrots, but ultimately, many of us crave the classic sides that filled our childhood plates this time of year.
That’s why I turned to Kahlil Arnold, the chef of Arnold’s Country Kitchen based in Nashville, Tennessee, for several of his signature creations. Arnold’s is a mainstay of Nashville, known for its meat and three, country-style cooking and warm atmosphere. Patrons range from politicians and lawyers to construction workers, who return again and again for dishes like squash casserole and banana pudding.
Just in time for Thanksgiving, Kahlil shared recipes for several of his most beloved side dishes: southern greens, mac and cheese, and sweet potato casserole. If you prepare these for your gathering, get ready to become the family legend, the keeper of the Thanksgiving flame. Or at the very least, up for consideration of graduating from the kids’ table.
Arnold’s Southern Greens
Ingredients:
2 pieces of applewood smoked bacon, chopped
3 tablespoons margarine or rendered bacon fat
1 turnip bulb, chopped
1 medium yellow onion, chopped
1 (8 to 12-ounce) ham hock
1 teaspoon red pepper flakes
2 teaspoons freshly ground black pepper
4 tablespoons prepared horseradish
4 tablespoons ham base
6-10 cups water
1 tablespoon salt
3 tablespoons sugar
1 pound collard greens, washed, stemmed and chopped
1 pound turnip greens, washed, stemmed and chopped
Directions:
In a large, heavy pot over medium heat, add the margarine, onion, bacon and ham hock. Sauté until onions seem translucent, about 5 to 6 minutes. Add the remaining ingredients with six cups of water, except the greens, and whisk together. Add the greens and cook on medium heat, partially covered until tender, stirring occasionally, about 45 minutes-1 hour. If necessary, add more water. The longer you cook the greens down, the more flavor the greens will have. Taste to see if more salt and pepper is needed. When the greens and turnips are tender, it’s time to eat.
Arnold’s Mac & Cheese
Ingredients:
2 tablespoons flour
2 tablespoons margarine
2 cups milk
2 1/2 cups shredded American cheese
2 tablespoons grated parmesan cheese
1 teaspoon black pepper
1 teaspoon ground mustard seed
2 cups of macaroni noodles
2 tablespoons of canola oil
Pinch of salt
Paprika
8 cups water
Directions:
In a medium pot, bring 8 cups of water to a boil. Add 2 tablespoons of canola oil and 2 cups of noodles. Cook for 20 minutes, or until noodles swell and are soft. Drain in colander. Meanwhile in a double broiler, melt 2 tablespoons of margarine. When melted, stir in flour and cook for a few minutes until browned. Slowly add milk, whisking vigorously. Next add 2 cups of shredded cheese and stir until melted. Whisk in black pepper, mustard, and parmesan cheese. Taste, to see if a pinch of salt is needed. In a small casserole dish, add noodles and stir in cheese sauce. Sprinkle ½ cup of shredded cheese in top. Lightly sprinkle paprika on top. Put in preheated oven at 325 degrees. Cook for 30 minutes, or until cheese is bubbling around edges.
Arnold’s Sweet Potato Casserole
Ingredients:
6 pounds sweet potatoes
2-3 cups sugar
2/3 cup heavy cream
1/2 cup (4 tablespoons) butter, melted
4 large eggs, lightly beaten
2 teaspoons pure vanilla extract
1 teaspoon ground cinnamon
1 teaspoon freshly ground nutmeg
For the pecan topping:
1 cup packed brown sugar
6 tablespoons all-purpose flour
6 tablespoons butter, cut into pieces
1 cup chopped or whole pecans
Directions:
Preheat oven to 400 degrees.
For the filling: Roast the sweet potatoes on an aluminum foil-lined baking sheet for approximately one hour, or until tender. Cut the sweet potatoes in half and cool until able to touch. Peel and mash the sweet potatoes with a fork or potato masher. (This should yield approximately 8 cups.)
In a large bowl, combine the mashed sweet potatoes, sugar, cream, butter, eggs, vanilla, cinnamon, and nutmeg. Beat with an electric mixer until smooth. Spoon the sweet potatoes into a lightly greased 2 quart – 4 quart casserole dish.
For the pecan topping: In a medium bowl combine the brown sugar and flour. Using a pastry blender or your fingertips, cut the butter into the brown sugar mixture until it resembles coarse crumbs. Stir in the pecans. Sprinkle the pecan topping over the sweet potato mixture. Bake the casserole until the topping is golden brown and bubbling, 45 minutes to 1 hour.
Cook’s Note: The sweet potato casserole can be assembled the day before and kept in the refrigerator until ready to cook.
By Josh Bowen, on Thu Nov 27, 2014 at 8:30 AM ET  This week has been a hard week.
As most of you know I have been planning my own studio for a long time and this week a lot of my hard work has come to fruition. I am very close to opening my own business, through hell and high water.
But what I learned about myself this week is it is easy to lose enthusiasm when going through hard times but you must persevere. Soon, my dream of having my own business will come true and for that I am thankful and enthusiastic. So why not talk about enthusiasm and the components of during Turkey Week?
So I went back into the archives and brought back this piece that I wrote three years ago for a magazine in Pittsburgh. It fully explains how I feel enthusiasm is created and how greatness can be pulled from us.
Give this a read and please have a Happy Thanksgiving (eat and drink responsibly). “There is a real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.” I bet that got your attention.
So does enthusiasm really separate those that are mediocre and those that are great? Is it passion? Is it hard work? What is it? Well, let me rephrase the question; what separates those that get results and those that don’t?
I’ve pondered this since I started working out as skinny, 18 year old kid. Why did I get results and others didn’t? Why did some of my clients get results and others didn’t?
Here is the deal there are many attributes that separate the haves from the have not’s:
- Fun- those that get results do not look at working out like a chore. In their own way they make exercise fun. Whether they work with a trainer, take a group exercise class or just make their workouts enjoyable to them. If you enjoy something you will do it. Take it from me you can make exercise exciting and fun or dreadful and boring, you make that decision in between your ears.
- Attitude- those that get results have a great attitude. They don’t let minor setbacks deter them or keep them off track. They stay positive always and they encourage others to do the same. Remember, your mind if stronger than your body, if you feel a negative towards something odds are you won’t perform well. Conversely, if you take a positive approach the outcome will be much different.
- Hard work- Make no mistake about it getting results is hard work. It takes time and you must dig deep and be persistent. When you get to the gym you have to work hard. You never can skip workouts and you have to always make them count.
- Perseverance- there will always be obstacles. There will always be flat tires, babysitters can’t watch the kids and you have to stay late at work. The best look at obstacles like opportunities, conquering them towards becoming a better person. At all costs never, EVER give up. Keep moving!
There are more attributes that contribute to success in a gym setting but these four are what I commonly see in people that overcome the odds and shatter their own personal goals. Remember this, life is all about wins and losses; some days you win, some days you lose but as long as you learn from the mistakes and keep a level head on the wins you will be ok. Momentum is all you need to carry you to the finish line. Tell yourself 2015 will be the year of YOU. No more excuses, no more procrastination, no more obstacles. This is your life, you chose what you do with it. Choose wisely.
By Josh Bowen, on Thu Nov 13, 2014 at 8:30 AM ET This weekend I have been away at Disney World, learning from the best in the fitness industry. Most of what was covered was very simple and based on habits. So it got me to think about the fitness journey and the impact our habits have on our success or failure.
What are the habits that successful people have? In my humble opinion, here they are:
- Eat Whole Foods What is the ultimate secret to fitness success? Eat like you want to be successful. Eating non-processed, non-packaged, non-shit (sorry for the language) is the secret. Cleaning up just one aspect of your diet will make a huge difference. Focus the next 30 days on something, whether it is to eat more vegetables, cut out alcohol or eat more protein. We will call this the Aspire30. A 30 day whole food challenge. Are you ready?
- Stay Consistent No matter what you do, consistency will always be key in success. No one needs to workout every day. Decide upon a frequency (preferably 3-4 days per week) and commit to it. Again, let’s institute the Aspire30. 30 days straight of at least 3 workouts. That’s 12 workouts per month. Commit and execute. Also, stay consistent with your nutrition. Pick a focus and go for it for 30 days. This turns into a habit.
- Get Plenty of Rest Work + Rest= Success. You only gain muscle and lose fat during rest. Sleep is vitally important to that body fat loss. 7-8 hours per night. Focus for 30 days and see what happens.
- Lift Weights This is a no brainier. People who want to be in the best shape of their lives lift weights. The road to success is not on the treadmill or elliptical. It’s in picking up heavy things multiple times for a long stretch of time.
- Stay Hydrated Being properly hydrated effects your results…period! Those who don’t get results are not hydrated enough. Drink at least 100 ounces of water each day to maximize your goals and feel better.
- Have Laser Focus Focus on each task at hand with laser precision. For every problem there is a solution, your solution is to focus on the weak areas without being distracted. Do not cancel on yourself!
- Never Give Up Sometimes it doesn’t come to us as easy as it did. Sometimes we need to evaluate our habits to see if that is the problem of why we don’t results. Regardless, you should never give up. Never stop fighting and sure as he’ll never stop believing in your dreams.
- Bonus: Have Non Negotiables Set times periods you devote to workout. If you schedule a session, don’t cancel it. Make every effort to commit to the time you set aside. To take yourself where you want to go or have never been, you must focus on the habits you form. Your thoughts become your reality, rid yourself of clutter and unnecessary static. Use the habits above to build a healthier you and look the best you can.
By RP Nation, on Mon Nov 10, 2014 at 10:00 AM ET  Dear Mr. President,
This is your future Ebola Czarina checking in. You’ve been pretty busy lately, so if you missed my blog about Ebola, you can read it here: How Do You Solve a Problem Like Ebola? Seems like we have Ebola under control at the moment, so kudos to the current Czar, but if you would like to write in a succession clause, I’m your girl.
But I digress, Ebola is not why I am writing. Earlier this week, exactly 56.2% of the 46% of Kentuckians who even bothered to show up to vote sent Mitch McConnell to represent them in the United States Senate. (Note: let’s be fair, Lexingtonians and Louisvillians are excluded from this statistic, they actually voted to send Alison to the Senate in the same proportions)
I have to believe that a certain percentage sent him back, not because they liked him, but to bring home the “pork” to Kentucky, as Senate majority leader, because after all, it’s the American way. I’m not sure how I feel about those people as it is this logic that has completely bastardized the resource distribution of our democratic government but that’s a letter for a different day.
Those Kentuckians didn’t send him to represent me, as I promise you that the votes he will cast will never reflect anything that I stand for. And you know that saying, “You have to stand for something or you’ll fall for anything”. Yeah, well let’s just say that too many Kentuckians will fall for anything, and evidently that disease is pretty contagious among the voting electorate in the mid-terms of 2014.
On Wednesday, after those Kentuckians who cannot see that they are being lied to and their votes and souls are being bought by fear mongering billionaires, decided that Mitch McConnell, after 30 abysmal years of legislating, was yet again their man, you invited him over for some food, fun & fellowship at the White House. You said, I quote, “I would enjoy having some Kentucky bourbon with Mitch McConnell.” Now Mr. President, I will take you at your word that you meant what you said, but I have to assume it would be the bourbon that you would enjoy with Mitch McConnell, rather than the discourse.
In this state, bourbon flows like water. We drink it in any manner you can imagine, we’ve built a trail around it, we make candy out of it, we have even been known to light it on fire when served as part of a decadent dessert or two. In a few hours, I myself will be tailgating with it at the UK vs. Georgia game, but I think you get my point.
But Mr. President, this Kentucky girl is here to tell you…there isn’t enough bourbon. You could push Bourbon through the veins of Mitch McConnell intravenously and he still wouldn’t see what you and I see.
- To see that people are people, and Corporations are NOT
- To see that inconvenient truths not addressed for decades, could become species ending nightmares at the end of the millennium
- To see that legislation passed in his name is often exactly what Jesus WOULDN’T DO! (not WWJD!)
- To see that choosing “Pork” in Washington, in the long run, harms the men and women bringing home the bacon
- To see that profit maximizers don’t self-regulate
- To see that ending the “War on Coal” fuels a war on clean drinking water and irreversible environmental damage
- To see that access to healthcare makes us all healthier
- To see that Student Loans are as important, if not more important, as Business Loans
- To see that Planned Parenthood serves low income women in ways they will never understand
- To see that birth control pills are used for dozens of women’s health concerns, only one of which is preventing birth
- To see that being Pro Life should mean feeding, clothing, and nurturing these children long after the birth is over
- To see the importance of funding Sesame Street instead of Wall Street
- To see that tomorrow’s criminal is today’s abused, neglected, and broken child
- To see that neediest children come to school to be loved as much as to learn
- To see that Head Start isn’t just an academic start, it is the ONLY start for many of these children
- To see that choosing butter over guns is not only the right thing to do but the smart economic thing to do
- To see that love is defined by the heart, not the type of genitalia
- To see that government can and should reduce suffering, instead of inflicting it
- To see that as Americans we are, and should be our brother and sister’s keeper
So now that the Bourbon Summit is over, keep fighting the good fight, please get back to doing what you have gotten really good at, rebuilding a country and economy you inherited 6 years ago that was decimated by 8 years of the policies of the same party that just dropped by for a bite of lunch.
And while these next two years are going to be a nightmare of preventing the passing of legislation that will undo the economic growing, deficit & governmental fraud reducing and consumer protecting accomplishments of your presidency, please know that history will be kind to you.
And Mr. President, if Mitch didn’t bring the Pappy Van Winkle, he brought the wrong stuff.
By John Y. Brown III, on Thu Nov 6, 2014 at 12:00 PM ET  This morning had an awesome start. The 4 1/2 minute drive from my house to the coffee shop rocked — literally. I really nailed Eddie Vedder’s voice and the air guitar solo in a Pearl Jam song playing in my car.
But while in line for coffee and waiting to meet a business associate, I couldn’t stop looking at two very distinguished looking businessmen about to meet with each other. While I was stirring half-and-half into my coffee …at the condiment bar an even more impressive third member joined their party and they decided to take the “large table in the back.”
The guy I was waiting to meet wasn’t as impressive as these three and I was secretly hoping they would notice me at the condiment bar and invite me to join their table and their meeting. I even asked one to pass me a stir stick and gave a very confident and “important” look as if to say “We have a lot in common. More than the guy I am waiting to meet.” But nothing.
I sat down at a tiny table that hadn’t even been wiped off and tried to look like I was thinking about about a large financial deal. Finally, my guy shows up. But walks past me to say hello to the three guys at the back table.
What if they invite him to join their table and I am left all alone at my small and dirty table? That would really suck. As great a start as my day got off to it was now cratering.
I tried to think of a way to make my table, as I sat by myself, look cooler than the other tables — but feared it wasn’t working. And the worst part of all is I don’t think anyone in the coffee shop even knew about the Eddie Vedder song I lip-synced so flawlessly just a few minutes earlier.
By Josh Bowen, on Thu Nov 6, 2014 at 8:30 AM ET  November is here and so is the holiday season. Holidays are the worse when it comes to temptation to eat foods we ordinarily wouldn’t. But that does not mean we should throw our fitness goals out the window til January. Here are a few statistics and helpful hints to keep you working towards your fitness goals during the holidays.
Statistics
1. Average person will gain 10-15 lbs between November 1st and January 1st
2. 75% of all candy consumed in the United States will be consumed on Halloween
3. There will be 180 million pints of alcohol consumed on New Year’s Eve
4. Average meal for Thanksgiving is 3500 calories
The Holidays
Halloween- The Sugar Holiday. Where Insulin and Glucose run rampant.
Thanksgiving- The Overeaters Anonymous Holiday. Trytophan the cause of Nap time?
Christmas- The Sugar, Fat and Santa Holiday.
New Years Eve- The Adult Beverage Holiday.
Client Survival Tips
Be active, everyday. Do NOT cancel your workouts. Now is not the time to cancel your workouts, it is the time to squeeze them in if you are busy. These are important, each one is a momentum builder. Lift weights, do a little cardio, walk your dog…something. Everyday.
Control stress. Stress makes everything worse.
Focus on weight maintenance vs. weight loss during the holidays. If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself.
Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.
Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods.
Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.
Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while.
Maintain perspective: Overeating one day won’t make or break your eating plan. And it certainly won’t make you gain weight! It takes days and days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair.
By Jonathan Miller, on Wed Nov 5, 2014 at 10:00 AM ET Now that the ballots have been counted and the concession speeches have been delivered, it’s time to rest those campaign-weary feet and kick back for that age-old tradition: the post-election martini. Whether your candidates of choice emerged triumphant or disappointed, we can all breathe a sigh of relief at the end of another grueling election cycle. There were highs and lows, from inspiring policy ideas to soul-depleting ads. Nonetheless, it is always an affirming sight to see friends and neighbors lining up to put their thoughts into action on Election Day.
You should take this opportunity to have a bit of a breather. Before the next flurry of debates, ads, and fundraisers begins (probably much sooner than we’d all like), take a little time to sit, reflect, and enjoy a rejuvenating treat. For that, may I suggest the Moonshine Martini, a bracing refreshment. Whether you’re taking a victory lap or need a nip of comfort, this taste of Appalachia combines rural and urban elements as a reminder of the enduring power of both constituencies.
If your style of imbibing lies along the sweeter lines, I have something for you as well. In the spirit of fall, try this ginger cake. The fragrant spices will soothe the senses, and the ginger will settle your stomach from the nausea-inducing spin. So kick back and give a “cheers” to surviving another political season; you’ve earned it.
Moonshine Martini
Ingredients:
3 ounces (1/4 cup) clear corn whiskey
1 teaspoon dry Madeira, dry sherry, or dry vermouth
1 pinch of kosher salt
3 boiled peanuts or 1 pickled onion for garnish (optional)
Directions:
- a) Combine the whiskey, Madeira, and salt in a cocktail shaker filled with ice cubes, and shake vigorously for 10 seconds.
- b) Strain the cocktail into a chilled martini glass and garnish with the peanuts, if using.
(Source: The Lee Bros. Charleston Kitchen by Matt Lee and Ted Lee)
Ginger Cake
Ingredients:
1 stick unsalted butter, at room temperature, plus a little extra for the pan
2 1/2 cups of all-purpose flour
1 tablespoon of ground ginger
1 1/2 teaspoons of ground cinnamon
1/4 teaspoon of ground cloves
1/2 teaspoon of kosher salt
1 tablespoon of baking powder
1 1/2 cups of boiling water
1 cup unsulfured light molasses
1 teaspoon of baking soda
1 packed cup of dark brown sugar
1 large egg
1/4 cup finely grated fresh ginger
Special Equipment:
A stand or handheld electric mixer
an 8-inch springform pan about 3 inches deep
an 8-inch circle of parchment paper
Directions:
- a) Preheat the oven to 325 degrees Fahrenheit, and position a rack in the middle. Grease the springform pan very well with butter. Line the bottom of the pan with the parchment paper circle, and put the pan on a baking sheet.
- b) Sift the flour, ground ginger, cinnamon, cloves, salt, and baking powder into a medium bowl and stir well. In a small pot, stir together the boiling water, molasses, and baking soda until the molasses has completely dissolved.
- c) Put the butter and sugar in the bowl of a stand mixer fitted with the paddle attachment. (Alternatively, you can use a handheld electric mixer.) Mix on high speed until the mixture is light and fluffy, about 3 minutes. Occasionally, scrape down the butter and sugar that clings to the sides. Reduce the mixer speed to medium-low, add the egg, and mix until incorporated. Then add the grated ginger and mix some more.
- d) Add about one-third of the flour mixture to the butter mixture and mix on low speed until well combined. Do the same with about one-third of the molasses mixture, and repeat the process until you’ve used up both mixtures. Stop the mixer from time to time to scrape down the sides of the bowl.
- e) Pour the batter into the springform pan and place the baking sheet (pan and all) into the oven. Bake just until a cake tester inserted into the center of the cake comes out almost clean and no longer wet, about 1 hour. Before you remove the ring of the springform, let it cool a bit.
(Source: A Girl and Her Pig by April Bloomfield)
By John Y. Brown III, on Mon Nov 3, 2014 at 12:00 PM ET  This is my facial expression that I just had to use at Starbucks which says, “Would you please hurry heating up my Michigan Cherry Oat Bar because I am running late for my meditation meeting.”
This is not an easy message to communicate and is a nuanced combination of “East end haggard bad ass” and “New agey metrosexual hungry.”
But I think I pulled it off.
By Josh Bowen, on Thu Oct 23, 2014 at 8:30 AM ET I have been traveling the last few days and have had several conversations with people on the planes I’ve been on about fitness. One in particular with my taxi cab driver who picked me up at the airport in Florida.
The lady must have been in here early 40’s and in decent shape but really wanted to be in better shape. After finding out what I did for a living she instantly started probing me for information. And as it is in many cases the person will ask questions or state beliefs only to validate their own beliefs regardless of my opinion on the subject matter.
15 minutes into our ride she had told me how diet X didn’t work for and neither did diet A-R but diet W and Z were the bomb.com. What?! She also referred to anything lifting related as the “man zone” and quickly wanted to tell me how doing an hour of cardio was great but was boring and she wasn’t sure she could tell a difference. You don’t say?
So, as only I can do, I referred her to my book 12 Steps to Fitness Freedom as a step in the right direction for her. Maybe the book could do a better job of explaining the components of fitness than I could do. Either way these random conversations with people boggle my mind. I still cannot understand why we have such a hard time understanding the core principles of fitness. We continually over diet, we look at food as either bad or good and we have no concept of what is too much or not enough.
Let’s set the trend here with the 3 Thoughts We Should Stop Having About Fitness:
Thought 1: Diets Work
If diets work then why is obesity and the number of diet books on sale at an all time? Diets don’t work. Have never worked. Will never work. They are often too stringent and restrict our favorite foods. They are also not nutrient driven and only focus on the amount of calories you eat, forgetting about the nutrient value of protein, carbs and fats.
Thought 2: More Exercise is Better
Using exercise to lose fat is like using a band aid to on a gun shot wound. Thinking you can go workout to eradicate that pizza you just ate or that bottle of wine you just drank is lunacy. The average person cannot eat what they want then go workout and expect to look the way they want. You also can workout TOO much. Your nervous system can only handle so much (this is where the value of rest comes into play) exercise thang it can become fried and will need a break. 3-4 days of vigorous exercise is usually enough for most people, anymore than that and the body will not be able to handle stress (unless nutrition, rest and genetics intervene).
Thought 3: Lifting Weights Makes Women Look Like Men
It doesn’t. Never has. Never will. There are outliers to everything, however those are few and far between. Want to be leaner? Want to have a defined waist, shoulders and back, pick up heavy things. With the help of great nutrition habits, lifting weights will make anyone look great naked. And that’s a great thing!
My hope is I can put these to bed and never have to discuss them again. But the majority of you reading this already know these so if you could forward to friends and family, it would help he education of the exercising public and maybe increase my subscribers! Until next time.
By Josh Bowen, on Thu Oct 16, 2014 at 8:30 AM ET  A common question I get from clients, “can I drink alcohol and still get results?”
As with most questions I receive, there is no yes or no answer, it simply just depends. It depends on how much and how much of what you are drinking.
I am a firm believer in moderation and balance. I believe you can achieve your fitness goals and still have a drink or two, here and there. So for argument sake lets define moderation; no more than one alcoholic drink for women and no more than two for men, per day. An alcoholic drink is defined as 4 oz. of an “adult” beverage.
So JB what are the drawbacks to drinking alcohol as it relates to my workout?
Glad you asked, here are 5 side effects to drinking alcohol and working out:
Dehydration
Muscles are composed of 75% water.Inadequate water intake zaps the muscles of strength. When alcohol is in the system the kidneys must filter large amounts of water to flush the alcohol out of your system, causing dehydration. Too combat this, after drinking alcohol drink 32 oz. of water. This should help with the dehydration and lessen your hangover.
Fat Storage
Although alcohol is a carbohydrate, it does not convert to glucose like most carbohydrates but becomes a fatty acid and is more likely to be stored as fat. If you exercise and drink alcohol, it causes your fat metabolism to be put “on hold.” The caloric content of alcohol adds up to seven calories per gram. A 12-oz. beer, on average, contains around 146 calories, 13 g. of carbohydrate and a few vitamins and minerals. A shot of gin has around 110 calories.
Vitamin Depletion
Alcohol depletes vitamins A, B, C, calcium, zinc and phosphorus.This nutrients are vital in the retention and increase of your muscle. To combat this depletion, if you are going to drink take a multi-vitamin prior too. This will help decrease the depletion because you are taking in excess nutrients.
Lowered Testosterone
Alcohol increases estrogen in men, thus lowering the free testosterone in the body. Testosterone helps build muscle tissue.
Beer Belly
This could go with fat storage but a common characteristic of a man or woman that drinks too much beer is the beer belly. Because alcohol is a toxin, the liver must filter it out of the body. If taken in excess over the course of years the liver will secret a fluid that will build up in the abdominal wall. Causing the dreaded beer belly.
2 “Healthier” Options
There are better options to drink than others. Again, these options are lower in calories but anything in excess, regardless of caloric value, will derail your progress in body transformation.
Wine
Is the most friendly of all alcoholic beverages, averaging just 20 calories per ounce for most wines. Check below!
| Wine |
Calories Per Ounce |
Carbs |
Per 5-oz Serving |
| Chardonnay |
20 |
0.4 g |
100 calories, 2 g carbs |
| Pinot Grigio |
20 |
0.4 g |
100 calories, 2 g carbs |
| Zinfandel® White Wine |
20 |
0.4 g |
100 calories, 2 g carbs |
| Cabernet Sauvignon |
20 |
0.8 g |
100 calories, 4 g carbs |
| Merlot Red Wine |
20 |
0.8 g |
100 calories, 4 g carbs |
“Hard” Liquor
Not exactly sure why it would be called hard but these are more caloric intensive than wine but not as bad as liquors, mixed drinks or some beers. Refrain from adding sodas to the mix or the calories will go up.
| Hard Liquor |
Calories Per Ounce |
Carbs |
Per 1.5-oz Serving |
| Vermouth |
32 |
0.2 g |
64 calories, 0.4 g carbs |
| Coconut Rum |
51 |
5.3 g |
77 calories, 8 g carbs |
| Beefeater® Gin |
65 |
0 g |
98 calories, 0 g carbs |
| Rye Whiskey |
69 |
0 g |
104 calories, 0 g carbs |
| Scotch Whiskey |
69 |
0 g |
104 calories, 0 g carbs |
| White Rum |
69 |
0 g |
104 calories, 0 g carbs |
| Vodka |
69 |
0 g |
104 calories, 0 g carbs |
| Cognac |
69 |
2 g |
104 calories, 3 g carbs |
| Tequila |
69 |
5.3 g |
104 calories, 8 g carbs |
| Gilbey’s® Gin |
79 |
0 g |
119 calories, 0 g carbs |
A life with synergy requires balance and drinking alcohol has its benefits but also its drawbacks. Anything in moderation will be fine, the probably lies in excess and will lead to lower muscle tissue, increased bodyfat and lower quality of life.
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The Recovering Politician Bookstore
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