Low Calorie Mocktails for a Guilt-Free Party Season!

Low Calorie Mocktails for a Guilt-Free Party Season!

Between Christmas and the New Year celebrations, the drinks are usually flowing and can cause havoc on fitness goals. We know it’s not reality for most to avoid all alcoholic drinks this season, so instead let’s talk about ways you can lighten up your cocktails!

Sparkling Water can be a magical ingredient when it comes to lightening up your cocktails. Stock up and get ready for healthier mixology 101 this week!

Moscow Mules

These are certainly a buzz drink right now! Everywhere you look it’s Copper Mugs and Ginger Beer. Unfortunately, they are also loaded with sugar! Topping 20 grams per glass and loaded with around 200 calories. Many ginger beers contain unwanted ingredients and most don’t even have actual ginger in them!

Here’s how to create a 100 calorie low sugar Moscow Mule. It combines ginger root, water, stevia, lemon juice, sparkling water, vodka and mint. Get the recipe here – YUM!

Green Tea Toddy

Jazz up your cocktail with green tea antioxidants! Brew 8 ounces of green tea and chill 1/2 for the next drink on our list!

For this one, use 4 ounces of the hot green tea and dissolve 1 oz of honey in it. Add 2 ounces of bourbon and toss in a cinnamon stick for flare. Simple AND delicious!

Fizzy Sparkling Mocktail

Use the leftover tea that you chilled in the fridge:

Pour 1/2 cup of Cherry Sparkling Hint Water over 1/2 cup of chilled green tea. Add fresh mint for an added minty boost and top with 2 oz Vodka if desired!

Blackberry Mocktail

Crush some blackberries in a glass. Add ice and 2 TBSP of lemon juice. Add 4 ounces of HINT Blackberry Fizz water. Enjoy and be Angelic!

Not feeling so angelic? Add 2 ounces of vodka and enjoy!

Too Much Work You Say??

Looking for a single step, lower calorie drink? Try the new White Claw Hard Seltzer. With 110 calories per can, it combines seltzer water, a spike of alcohol, and some natural fruit flavors to give you the feel of a cocktail without the load of calories and sugar.

8 Glasses of Water a Day? THINK AGAIN!

This time of year is often about trying to maintain some semblance of health while being bombarded with treats, rich foods and drinks.

One way to combat this is simply to drink enough, and/or MORE, water! Simple huh?

The science of water has changed some over the past decade, so let’s see if you have the latest facts!

How do I tell how much water is the right amount for me?

Taboo or not, check the color of your urine! If you are properly hydrated your urine will be colorless or light yellow in color. Drinking too much water is rare for healthy Americans who eat a typical American diet.

How much water should I drink each day?

It’s simple to give a solid number, but the reality is every person is different. Water needs are based on your health, your activity level, and where you live. Outside of being sick or pregnant, women’s general recommendations are around 90 ounces per day (74 ounces at a minimum) and 125 ounces for men; BUT this includes water from food consumption as well.

Foods high in water, like fruits and vegetables, will contribute more to your daily intake, typically about 20%. Even coffee, tea, etc is still counted toward your water intake, caffeine or not. Still not your gig? Try drinking broth!

Wait…Coffee counts??

You’ll be happy to know, despite popular the myth, science shows that coffee does NOT dehydrate you. If tap water just doesn’t do it for you, grab that cup of Joe…just skip, or go light, on the add ins because excessive dairy and sugar will certainly not help you feel hydrated.

What about carbonated water?

The latest science shows that carbonated water is just as good for you than still/tap water. Science has shown that carbonated water is NOT bad for your tooth enamel or bones and has been shown to help with digestion!

Is carbonated water too acidic? Well, it’s been shown that your body properly balances the slightly acidic carbonated water via the kidneys, with no additional stress. Not feeling the tap water? Crack open a non-sweetened sparkling water! Check your label just to be sure. Have you tried HINT sparkling infused water? NO sweeteners!

BEWARE! Tonic Water and Club Soda are not the same as carbonated water or Seltzer Water

What about exercise?

In addition to needing water to lubricate and cushion your joints, you need to replenish the water you lose during exercise. It’s important to note, the amount consumed to replace it would not count toward your daily consumption needs. For most, this ranges between 12-24 ounces when working out for less than an hour. When it’s hot/humid, your hydration needs will increase.

What You Need to Know: Plantar Fasciitis

Today’s blog post is courtesy of a special guest writer and expert on the topic of Plantar Fasciitis: Rachel Zimmerman DPT.

If you’ve ever experienced pain in the bottom of your foot, or in your heel, chances are it’s Plantar Fasciitis.

There is a common misconception that this is something you have to live with, but you don’t! The following advice will help alleviate your pain and get you back on your feet.

What is Plantar Fasciitis?

To understand what this condition is, we need to break it down into parts: plantar fascia and -itis. The plantar fascia is a structure in the bottom of the foot. It is a thin, white tissue similar to a ligament that sits between the skin and the muscle and extends from the heel to the toes. It provides stability to the foot. The suffix “-itis” is a Greek term meaning inflammation. So plantar fasciitis is inflammation of this tissue in the bottom of the foot.

What are the Symptoms of Plantar Fasciitis?

Plantar fasciitis typically presents as pain in the heel, usually on the inside part of the foot. The pain can also spread along the arch and along the bottom of the foot. The pain is usually worst during the first few steps after getting out of bed in the morning but can also occur after standing or walking for long periods of time.

What Causes Plantar Fasciitis?

Plantar fasciitis has multiple causes, but one of the most common is increasing your activity level too quickly! Also, having tight calf muscles, weak foot muscles, and/or wearing improper footwear.

What do I do if I believe I have plantar fasciitis?

Avoid aggravating activities: The most important thing you can do when you have an inflammatory condition is to avoid activities that increase your pain. Figure out which activities are aggravating it and modify them as you can. This does not mean to avoid activity altogether – just find activities you can do that don’t increase your pain level. This does not have to be long term, just while you are experiencing pain.

Stretch your calves: Tight calf muscles (the gastrocnemius and soleus muscles) can contribute to inflammation in the plantar fascia. Stretch your calves by sitting with your feet out in front of you with your knees straight, and place a towel around the ball of your foot. Pull back on the towel towards you until you feel a stretch in the calf. Hold for 30 seconds and then repeat a few times. You should feel a stretch, but not pain.

Strengthen your foot muscles: There are specific muscles in your foot that help to support your arch and take stress off the plantar fascia.

   • Great toe extension: Lift big toe, leaving other 4 on the ground. Repeat for 3 sets of 10.

   • Small toe extension: Lift 4 smaller toes, leaving big toe down. Repeat for 3 sets of 10.

   • Doming: Raise the arch of your foot, keeping toes down. Repeat for 3 sets of 10.

Change your footwear: Avoid shoes that are flat as these do not support your arch and can contribute to stress on the plantar fascia. Look for shoes that have a buildup on the inside of the shoe where your arch would be. Most shoe stores will be able to help find footwear that is appropriate for your feet, whether you need a stability shoe (which has more arch support than normal) or a neutral shoe (which has arch support but not as much as a stability shoe).

Ice: You can freeze a plastic water bottle, and then roll your bare foot over the frozen water bottle. It provides massage and ice, which will decrease the inflammation and will numb the pain temporarily. Do this for a few minutes at a time at most.

Consider orthotics: There are orthotics, or inserts for your shoe, that provide more stability for your arch. You can try basic orthotics from a drugstore or consider custom orthotics. A physical therapist, podiatrist, or orthotist can help you with custom orthotics.

**If your pain does not get better, consult a physical therapist! There are many other factors that contribute to plantar fasciitis that your physical therapist may be able to assess and treat.

This blog was specially written by our friend and guest writer Rachel Zimmerman, DPT.

Rachel is clinic director at ATI Physical Therapy right here in Green Bay, WI. You can find out more about her clinic or find a location near you at ATIpt.com!

Treat Yourself with Healthy No-Bake Goodies to Die For!

First it was Thanksgiving, now it’s holiday parties and prep! Offer to bring a healthy(er) option that you know is a safer go-to when you don’t know what you are stepping into. That is a strategy of winners!

This week we have some healthier no-bake holiday treats to share that you can whip up in no time!

Prepare Your Tastebuds!

Chocolate No-Bake Cookies

Delicious! Combine nut butter with some oats, almonds, and chocolate chips. All ingredients are prepped in a pot and plopped on some parchment paper to chill in the fridge until they set. Although they are high in fat, nuts and nut butters are a great source of protein, fiber, vitamins, minerals and phytochemicals!

No-Bake 3 Ingredient Peanut Butter Cookies

Did you know 80% of the world’s supply of maple syrup comes from Quebec, Canada? Now of course syrup is sugar (a good natural substitute), but it is also high in antioxidants and nutrients like zinc, potassium, and magnesium. These cookies are a quick healthier treat that can be tossed together for that last-minute party invite or cookie exchange.

Avo-Keto Chocolate Truffles

Avocados are amazing! With the fruit’s smooth texture and flavor, it easily lends itself to many styles of dishes. They’re also loaded with fiber, healthy fat, and 20 different vitamins and minerals! Simply combine melted chocolate with avocado, vanilla, and salt. Chill and then roll into balls and coat with cocoa powder!

Don't Need Something Sweet?

Although no-bake desserts are always a hit, you could also bring an appetizer or dip to your next party!

Broccoli Pesto Dip

Think flavorful pesto with the vitamin boost of broccoli and a protein boost of ricotta! This dip is as simple as lightly boiling the broccoli and then tossing all ingredients into a food processor. Serve with vegetables or pita chips.

Deviled Egg Salad

Do you like the idea of no-bake recipes but want a touch of classic? Check out this Deviled Egg Salad recipe. It’s much more dignified than trying to stuff a half an egg into your mouth! Consider replacing mayo with plain Greek yogurt or a mixture of the two. Time Saver: Did you know you can purchase hard boiled eggs at Costco?