Hello Viewer,

As we bathe in the summer warmth and energy 🌞, in good company and conversations, we will inevitably enjoy a few beverages.

In Edition #50 🥳 , uncover which alcoholic beverages are the healthiest, which to avoid, and other summer weather drinking tips.

P.S. In our next four-part series, we get to Inflammation.

Today's Lookahead 👀

1. Summer Beverages 101

2. Mindful Minute

3. OVE's Guide To Summer Drinking

4. WORKOUT: Pre-Drink

Edition #50 | Summer Sips
(Click here for the web version) 

ICYM
In Case You Missed It

#49.5 🌞 Summer Safety Wrap-UP
#47 💦 How much water should I drink?
#39.5 👁️ How do I use calories to manage my weight? 

#49.5 Summer Safety Wrap-UP
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_{Summer Beverages 101} 🍹 
WHAT TO DRINK

Alcohol is fermented starch and sugars. It has a caloric content of 7 kcals per gram.

• Higher than Carbohydrates & Proteins (4 kcals per gram)

• Fats is at (9 kcals per gram)

We tend to make better choices when we understand more about the choices we make. Below is the nutritional information for the alcoholic beverages we consume most often. 

Light Liquor (Tequila, Vodka, Gin)
Calories: ~64 kcals per 1 oz (30 ml)
Carbs: 0 grams Sugar: 0 grams
Alcohol By Volume: ~40% (ABV)
Tequila is made from the blue agave plant.
Vodka is made from potatoes (sometimes wheat, rye, barley, malt, and corn), and Gin is made from barley.

Dark Liquor (Whisky, Rhum)
Calories: ~70 kcals per 1 oz (30 ml)
Carbs: 0 grams Sugar: 0 grams
Alcohol By Volume: ~40% (ABV)
Whisky is made from rye, barley or wheat.
Rhum is made from sugarcane.

Beer (Light)
Calories: About ~10-15 kcals per 1 oz (30 ml)
Carbs: 0.5 grams Sugar: 0 grams
Alcohol By Volume: ~3-4% (ABV)
Ingredients: barley, wheat, hops, water, and yeast.

Wine (White, Red)
Calories: ~25 kcals per 1 oz (30 ml)
Carbs: 1 grams Sugar: 0 grams
Alcohol By Volume: ~12-14% (ABV)
Ingredients: Grapes

• Beer (12 ounces/355 ml): ~150 calories, 13g carbs.

• Wine (5 ounces/148 ml): ~120 calories, 4g carbs.

Remember that additional ingredients like mixers will add to your caloric count.

_{MINDFULNESS MINUTE} 🕰️
Savouring Your Drink

Practice this mindfulness and connect with your senses when you have a drink. Savour the smell and taste of your drink to enhance your appreciation and enjoyment.

Step 1: Appreciation

• Sit comfortably and hold your drink. Take a moment to appreciate its appearance.

Step 2: Engage Your Senses

• Sight: Observe the colour and clarity of the drink.

• Touch: Feel the glass and notice the temperature.

Step 3: Savor the Smell

• Close your eyes and take a deep breath. Bring the glass to your nose and inhale slowly. Identify different scents—fruity, floral, spicy, or earthy.

Step 4: Experience the Taste

• Take a small sip and let it sit in your mouth. Notice the flavours and the texture. Swallow slowly and observe the aftertaste.

_{OVE’S GUIDE TO}
Summer Drinking

Alcohol plays a vital role as a social lubricant, making gatherings more enjoyable for many. While some personal coaches believe that alcohol should be minimized or excluded from a healthy diet, the choice ultimately belongs to the individual according to their goals.

If you do choose to include alcohol in your diet, follow these three guidelines:

1. Choose Better Quality: Opt for high-quality alcohol, which often has fewer additives and better taste.

2. Drink in Moderation: Limit your intake to maintain control and avoid the negative effects of overconsumption.

3. Eat Light and Stay Hydrated: Enjoy light, nutritious foods and drink plenty of water to balance the effects of alcohol and maintain overall well-being.

4. Be Responsible and Drive Safely.

Stick to the recommended daily limit of 1-2 drinks to enjoy the health benefits without the downsides. Avoid binge drinking.

Healthiest 🟢 🟡 to 🟠 🔴 Least

1. Red Wine 🟢

   • Benefits: Contains antioxidants like resveratrol which may improve heart health.

2. Light Beer 🟢

   • Benefits: Lower in calories and alcohol content compared to regular beer.

3. Dry Cider 🟢

   • Benefits: Typically lower in sugar than sweet ciders.

   • Brands: Thornbury, Strongbow Dry, Magners,

4. White Wine 🟢

   • Benefits: It is lower in calories than red wine but still contains some antioxidants.

   • Brands: Sauvignon Blanc, Chardonnay, Pinot Grigio.

5. Clear Spirits (Vodka, Gin, Tequila) 🟢

   • Benefits: Lower in calories, especially when mixed with soda water or diet tonic.

   • Brands: Tito’s Vodka, Tanqueray Gin, Grey Goose Vodka.

   

6. Light Cider 🟡

   • Benefits: Lighter in calories and sugar.

   • Brands: Angry Orchard Light, Stella Artois Cidre.

7. Craft Beer 🟠

   • Benefits: Rich in flavour but often higher in calories and alcohol.

8. Sweet Cider 🟠

   • Benefits: Refreshing, but higher in sugar.

   • Brands: Angry Orchard Crisp Apple, Amber, Strongbow Gold Apple.

9. Cocktails with Sugary Mixers 🔴

   • Benefits: Tasty but can be high in calories and sugar.

   • Recipes: Margarita, Pina Colada

10. Sweet Liqueurs 🔴

    • Benefits: Flavorful but very high in sugar and calories.

    • Brands: Baileys Irish Cream, Kahlua, Grand Marnier.

    

11. Sugary Cocktails 🔴

    • Benefits: Highly enjoyable but loaded with sugar.

    • Recipes: Long Island Iced Tea, Creamy Cocktails

12. Creamy Cocktails 🔴

    • Benefits: Rich and indulgent but very high in calories.

    • Recipes: White Russian

_{STAY FIT 💪🏾}
Pre-Drink Workout

A balanced, moderate workout that focuses on maintaining hydration, providing energy, and supporting recovery is ideal before drinking alcohol.

Duration: 33 minutes Frequency: Before Drinking

Download a copy of the workout below 👇

Comment to share how your workout went.

Train With Overman App📲

Get Personal Fitness Advice with Expert Coach DC.

Now available on Andriod on Google Play &
Apple App Store.

Make Your Own 🍹 🥃 
Recipes Under 97 Calories

Try these quick, simple and tested recipes for your sipping pleasure:

Pick the Right Image 🤔 
Summer Sipping Quiz

Next Series: Inflammation 🎈 

• Part 1: Inflammatory Diseases

• Part 2: Managing & Preventing

• Part 3: Anti-inflammatory Foods

• Part 4: Wrap-up

Thank You for Reading this Week’s Wellness Guide

Here’s another way I can help

Get Fit w/ expert coaching from Coach DC Train with Overman 💪🏾

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}