Say hello to March. You know… the month of March Madness, St Paddy’s Day and most
importantly National Nutrition Month (it’s a thing!)! It’s a festive month to be sure. But what
people get most excited about this time of year is St. Paddy’s day. The national holiday makes
me think of corn beef, wearing green and getting drruuunnnnkkk. Not that I party on St.
Paddy’s day any more (see me circa late 1990s), but I know that is what some people are up to,
for better or for worse. So, that got me thinking about talking about the good and bad about
alcohol.

Let me get straight to the pros as I know that most of my friends’ who read this newsletter are
likely to stop reading after this section (ha!). Any positive results of drinking occur specifically
when you drink in moderation, especially if your drink of choice is red wine. Red wine contains
powerful antioxidants. These antioxidants can raise your “good” cholesterol: your HDL. Red
wine can also thin your blood, which is great if you have thicker arteries. Overall, red wine,
drank in moderation, can lower your risk for a heart attack. Who wouldn’t want to raise a glass
to that?

On the flip side, drinking past moderation can greatly increase your risk of cancers, especially
breast, colorectal, liver and laryngeal. When you drink in excess you cause chronic
inflammation and DNA damage. Excess drinking can also quicken dementia and be an
independent risk factor for dementia regardless of your genes. This means even if you didn’t
have a risk of dementia based on your genes, you can drink yourself into dementia. Excessive
alcohol can also increase your risk of obesity and increase your risk of malnutrition.

Now let’s talk about what I mean when I say ‘moderation’. If you’re male, it’s 2 drinks per day
and if you are female, it’s 1 drink per day. What if you are a man-sized female? Still only one
drink per day. Women metabolize alcohol differently not based on size, but on gender.
Therefore, extra weight will not protect you if you are female.

​What happens if despite all this new-found knowledge, you still end up hungover the morning
after St. Paddy’s? There are some foods that can help you. First, reach for some water. You
need to rehydrate yourself. Second, look for high electrolyte containing foods, specifically
sodium, potassium and magnesium. This would be a good time to reach for a banana, have a
salad, have some soup/crackers or drink some coconut water. Last, but not least, eat some
protein, especially eggs. Alcohol can get in the way of some amino acid absorption, hence the
protein. Eggs help your body produce an antioxidant which will help breakdown the by-
products of alcohol. So, basically reserve a spot at your favorite brunch spot for the day after,
but hold off on the green mimosas!

2019 is here and all the resolutions are flying by fast. Here’s the thing, although I’m a registered dietitian I don’t do diet challenges. The new year should be inspiring – no fat shaming here. And if you’d like to use this month to incorporate some healthy lifestyle changes – I’m all for it. But we’re not going to count calories, here are three things that you can do right now that don’t include a diet. 

1. Add one fruit and vegetable serving to your diet daily.  While on the surface this seems like a small change, it can have a big impact on your day. Most people don’t get the recommended daily allowance of fresh fruit and veggies daily. And it’s such an easy fix with so many benefits.  We’re talking more vitamins and minerals for your body and low calorie but high impact fuel for your day, baby! Whether it’s a handful of berries on your hot cereal, chopped spinach mixed into your pasta or just an orange as a snack it’s an easy way to improve your diet with minimal effort. 
2. Take a 30 minute walk this week.  In a world of Spartan races, Pilates and PX90’s the idea of taking a stroll to stay fit seems a little anti-climactic. But it works for a reason. There’s no equipment needed meaning no excuse not to do it. And the benefits are great not just for your body but for your mind too. Take a break, enjoy the scenery and even better, make a date to walk with a friend. This a recharging activity anyone can do. If you’re a diehard athlete, turn it into a cool down activity or ramp it up into a short hike. And if you wish you were more active this is a great place to start.  
3. Get 30 minutes more sleep tonight.  You’re doing too much! Work, kids, house, and family commitments make life so hectic.  And while you’re busy checking everything off your to-do list the first activity that gets sacrificed is sleep. Lack of sleep has been linked to higher incidence of heart disease, depression and lowered immune function. Give yourself a gift that can improve so many facets of your daily life – go to sleep just 30 minutes earlier. 

 
2019 should be about being your best you. And incorporating these three simple things is a great place to start. If you’d like more straight forward but more personalized advice, contact me today to get some targeted solutions.