The calorie cost of getting drunk!

I'm going out this weekend to party with my friends, what's the best alcoholic drink to have?  I often get asked this question.  First, if you are trying to transform your body and lose weight it's best not to drink alcohol at all.  Transforming your body is not an easy task and sacrifices have to be made if one is to be successful.  Alcohol is one sacrifice I ask my clients to make.

Alcohol has many negative effects on the body that will impact your training.  Dehydration, loss of focus, poor protein synthesis, decreased cardiovascular recovery time, low energy level, and loss of strength all occur 1-2 days after alcohol consumption. 

Ok, enough of my parenting.  For those that will continue to "keep it real" and party hard on the weekends I put together calorie counts (approximate) on a few of the popular drinks.

Rum & Coke / 8 oz = 160 Calories

3 Drinks = 480 Calories
6 Drinks = 960 Calories
10 Drinks = 1600 Calories

Screwdriver / 8 oz = 170 Calories

3 Drinks = 510 Calories
6 Drinks = 1020 Calories
10 Drinks = 1700 Calories

Cosmo / 5 oz = 250 Calories

3 Drinks = 750 Calories
6 Drinks = 1500 Calories
8 Drinks = 2000 Calories

Blended Pina Colada (half ice, half liquor) / 6 oz = 250 Calories

3 Drinks = 750 Calories
6 Drinks = 1500 Calories
8 Drinks = 2000 Calories

Blended Margarita (half ice, half liquor) 6 oz = 190 Calories

2 Drinks = 380 Calories
3 Drinks = 570 Calories
4 Drinks = 760 Calories
5 Drinks = 950 Calories
6 Drinks = 1140 Calories

Martini / 3 oz = 170 Calories

2 Drinks = 340 Calories
4 Drinks = 680 Calories
8 Drinks = 1360 Calories
 
Gin & Tonic / 8 oz = 150 Calories

3 Drinks = 450 Calories
6 Drinks = 900 Calories
8 Drinks = 1200 Calories

Scotch on the Rocks / 2 oz = 140 Calories

2 Drinks = 280 Calories
3 Drinks = 420 Calories
4 Drinks = 560 Calories

Bloody Mary / 8 oz = 120 Calories

2 Drinks = 240 Calories
4 Drinks = 480 Calories
6 Drinks = Disgusting

Red, White or Rose Wine / 5 oz = 120 Calories

2 Glasses = 240 Calories
4 Glasses = 480 Calories
8 Glasses = 960 Calories
12 Glasses = 1440 Calories

Bottle Pale Ale / 12 oz = 190 Calories


2 Bottles = 380 Calories
3 Bottles = 570 Calories
4 Bottles = 760 Calories
5 Bottles = 950 Calories
6 Bottles = 1140 Calories
8 Bottles = 1520 Calories
10 Bottles = 1900 Calories

Bottle Porter / 12 oz = 220 Calories


2 Bottles = 440 Calories
3 Bottles = 660 Calories
4 Bottles = 880 Calories
5 Bottles = 1100 Calories
6 Bottles = 1320 Calories
8 Bottles = 1760 Calories
10 Bottles = 2200 Calories

Bottle Regular Beer / 12 oz = 150 Calories

3 Bottles = 450 Calories
6 Bottles = 900 Calories
12 Bottles = 1800 Calories

Bottle Light Beer / 12 oz = 100 Calories

3 Bottles = 300 Calories
6 Bottles = 600 Calories
12 Bottles = 1200 Calories

I created the below table to show how quickly those calories add up. Add in the calories for all your meals and you have a real mess on your hands.

Brand Description	1 Shot	2 Shots	3 Shots	4 Shots	5 Shots	6 Shots
Everclear	230	460	690	920	1150	1380
Bacardi 151	183	366	549	732	915	1098
Amaretto	170	340	510	680	850	1020
Sambuca	163	326	489	652	815	978
Triple Sec	162	324	486	648	810	972
Jagermeister	150	300	450	600	750	900
Kahlua	131	262	393	524	655	786
Vodka (100 proof)	121	242	363	484	605	726
Bombay Sapphire	114	228	342	456	570	684
Bitters	114	228	342	456	570	684
Sailor Jerry	112	224	336	448	560	672
Bourbon (90 proof)	109	218	327	436	545	654
Jim Beam Black Label	104	208	312	416	520	624
Johnny Walker Green	104	208	312	416	520	624
Tanqueray London Dry Gin	100	200	300	400	500	600
Vodka (80 proof)	97	194	291	388	485	582
Jack Daniels	97	194	291	388	485	582
Captain Morgan Private Stock	97	194	291	388	485	582
Bacardi Superior	97	194	291	388	485	582
Tequila (80 proof)	97	194	291	388	485	582
Jameson	97	194	291	388	485	582
Jim Beam	97	194	291	388	485	582
Whiskey (80 proof)	97	194	291	388	485	582
Dewar's	97	194	291	388	485	582
Johnny Walker (except Green)	97	194	291	388	485	582
Peach Schnaaps	95	190	285	380	475	570
Chambord	95	190	285	380	475	570
Malibu	90	180	270	360	450	540
Bailey's Irish Creme	86	172	258	344	430	516
Captain Morgan Original Spiced	85	170	255	340	425	510
Vermouth (Sweet)	60	120	180	240	300	360
Vermouth (Extra Dry)	38	76	114	152	190	228

Now let's do a case study of calorie consumption of someone (We will refer to him as Ronnie for fun.) that recently confessed about the Friday night they had.  

Ronnie started off the weekend with happy hour with co-workers.  During happy hour Ronnie consumed 6 rum & cokes (960 cal.).  After happy hour Ronnie went home to grab a quick bite to eat before heading out again.  Ronnie being worried about his diet ate 5 thin sliced chicken breasts.

After dinner Ronnie & his wife headed out to meet friends at the legion.  Upon arrival Ronnie's friends had a shot of jager waiting for him at the table.  After doing his shot Ronnie decided to stay with the rum & cokes and ordered one up.  Hours past, and needless to say, Ronnie ended up having 11 rum & cokes by close.

Ronnie, who's inhibitions are out the window at this point, pushed his wife to stop at Denny's for early morning breakfast.  After all, he needed something to soak up all that alcohol.  At Denny's Ronnie ordered 2 Moons Over My Hammy entrees.  After stuffing his face Ronnie called it a night.

The next morning, feeling horrible, Ronnie was very distraught by his eating the night before.  He thought he could burn off the calories with cardio.  Unfortunately, his hangover put a damper on that idea.

Let's figure out how many calories Ronnie consumed.

17: Rum & Cokes x 160 cal. ea. = 2720 calories
5: Thin sliced chicken breasts x 142 cal. ea. = 710 calories
1: Jager shot = 150 calories
2: Moons Over My Hammy entrees x 841 calories each = 1682 calories (102 grams of fat)

Total Calories Consumed: 5262

Ronnie's daily caloric intake is roughly 1800 calories.  To sum it up, Ronnie almost consumed 3 days worth of calories in one night.  Keep in mind he still had to get through the rest of the weekend.

My point to all this is to show how quickly those calories can add up and ruin your diet for the entire week.  Why train if you are going to throw it all away in one night?

Stay focused my friends! Don't be a Ronnie!

- The trainer has spoken

Nate

Shape Shifters Fitness in West Melbourne

Very 1st Shape Shifters Fitness $500 90-Day Challenge!

Although everyone that competed in the 1st 90-Day Challenge are champions, I would like to send a special congratulations to the three finalists, Katerina Russo (1st), Dezeray DiLavore (2nd), & Cheryl Swaim (3rd).  

The 12 week competition which started February 1st, 2013 was not an easy road.  Some early favorites fell victim to life circumstance which sent their dieting and training in a downward spiral.  Others worked hard to stay consistent day after day, week after week, during the competition.  In the end it was Katerina Russo who won the $500 prize.

                                        Video of Katerina Russo signing her $500 check!

I decided to start the 2nd $500 90-Day Challenge May 13, 2013.  This time the competition is even more fierce.  Recently, I brought on quite a few new clients that are hungry to take a shot at the champ.  Katerina Russo is continuing her journey, will she stay on top to take home another $500 prize?  Only time will tell!  

I wish all participants the best of luck!  Even if they don't take home the $500 prize they will still walk away healthier.  To register for the 2nd 90-Day Challenge call 321-474-0534.  Participants must weigh-in by May 18, 2013, 2 PM EST.

Top 3 Final Results for 1st $500 90-Day Weight Loss Challenge:

1.) Katerina Russo - 30.2 lbs (12.37% Lost) + Dropped 14.2 total inches off her body.

2.) Dezeray DiLavore - 17.4 lbs (11.52% Lost) + Dropped 6.9 total inches off her body.

3.) Cheryl Swaim - 22.0 lbs (9.12% Lost) + Dropped 9.9 total inches off her body.

Top 3 Combined Loss Totals:

69.6 lbs. - Lost!
31 inches - Lost!
 
Tremendous accomplishment for all 3 women!!!

Nate

Shape Shifters Fitness in West Melbourne 

Missing the Crunch?

I love eating salad but when dieting the one thing I miss the most are those crunchy croutons.  Well while walking around the grocery store yesterday I believe I found the solution - RICE CAKES!  

With less calories and fat then croutons it made sense to give this idea a try.  I broke one up into pieces and added it to my salad for that ever missing crunch.  It actually turned out pretty good which is why I'm passing this secret onto all my Shape Shifters out there!

Stay healthy my friends!

Nate

Salad Crazy? Here you go!

I know a lot of my clients are eating salads.  Below are a few different recipes for those who want to change things up.

Snack Salad:

1 cup, lettuce
1 tsp, walnuts
Salad Spray Dressing

Total Calories: 40


Vegetable Medley Salad:

2 cups, romaine or other lettuce mix
1/2 cup, canned chickpeas rinsed & drained
1/2-oz slice low-fat or fat-free swiss cheese
1 medium tomato, cut into wedges
1/4 cup, sliced cucumber
2 Tsp, extra light olive oil, mixed with
1 Tbsp, balsamic vinegar
Few shakes of Mrs. Dash Tomato Basil Garlic Seasoning Blend

Total Calories: 320


Chef's Salad:

2 cups, mixed greens
2 oz each, turkey and roast beef
5 sliced olives
1 medium, diced tomato
1/2 medium, diced bell pepper
1 Tbsp, sliced unsalted almonds
2 Tsp, extra light olive oil, mixed with
1 Tbsp, balsamic vinegar

Total Calories: 300


Italian Tuna Salad:

2 cups, arugula
1/2 cup (about 3 oz), canned light tuna in water, rinse and drain
1/2 cup, canned cannellini or white beans, rinse and drain
7 kalamata olives
1/2 cup, roasted bell pepper
1 Tsp, minced garlic
2 Tsp, extra light olive oil
2 Tsp, lemon juice

Total Calories: 395


Asian Chicken Salad:

2 cups, field greens
1/2 cup, cooked chicken breast strips
2 Tbsp, sunflower seeds
1/4 cup, shelled edamame
1/4 cup, sliced water chestnuts
10 sprays, Newman's Own Asian Sesame Natural Salad Mist
4, rice crackers

Total Calories: 400

Have a great weekend! 

Nate

 

Shape Shifters Breakfast Hash

Ok, so I've been experimenting in the Shape Shifters kitchen and came up with something good this morning.  This dish is great because it provides a good source of protein in parallel with complex carbs (good source of energy).  I am calling the concoction "Shape Shifters Breakfast Hash".

I want to point out my suggestions are for people that are new to working out and on the beginner level.  It's NOT for the hardcore competitive bodybuilder.  Most of my posts will be for ordinary people that want to ease into a healthier lifestyle.


Step 1:  Microwave a medium to large sweet potato 2-3 minutes depending on the size.  When done, remove the skin and cut into squares or circles (refer to image for a better idea).  Use a non-stick frying pan and PAM or store brand butter cooking spray to prevent the food from sticking.  I set my range at medium-high and stir often. 

Step 2:  Add diced onions and peppers and season with sea salt and pepper. 

I buy onions and peppers that are already diced to save time.  I use Smart Balance spray butter to add flavor. 

Any egg whites will suffice.  I like to buy the ones already separated in order to save time.











Added the onions and peppers.






 





Sea salt and pepper added.  Stir often.








Step 3:  Remove the hash mixture.

Once the sweet potatoes are browned, or in my case blackened, temporarily place them on a plate so you can use the same pan to cook the egg whites. 







 Step 4:  Cook the egg whites.  

Prep the pan with cooking spray before cooking the egg whites.












1 cup of egg whites.












I also season the egg whites with black pepper.











Flip the egg whites periodically.
















Step 5:  Add the sweet potato hash mixture.

Add the sweet potato mixture back in with the egg whites.  Slowly stir with the egg whites.











I stir the contents for about a minute before serving.  The sweet potato mixture gives the egg whites some extra flavor.







Step 6:  Serve!






The finished product! Shape Shifters Breakfast Hash!








I have definitely felt more energetic in the morning since switching to this breakfast. It should help minimize early morning cravings too.  Feel free to call or email me with any questions.

Email Nate Schwartz 

Have a great day!

Nate