1) The document discusses the negative effects of excessive alcohol consumption on muscle mass and overall health. Drinking large quantities of alcohol causes the body to store fat instead of using it for energy and inhibits muscle growth. 2) It outlines how excess alcohol impacts the body by reducing blood flow to muscles, decreasing testosterone and increasing estrogen, causing liver imbalances, and depriving the brain of oxygen. 3) The article recommends consuming alcohol in moderation, defined as one drink per day for women and two drinks per day for men. Doing so can have some health benefits while avoiding risks to muscle mass, fat levels, and general wellness from heavier drinking.

1. V o lu m e 4 ,I s s ue 12
Shaw Health and
D e c e mb e r 2 01 1
Wellness Center
December 2011: Mark Your
Calendar!
Responsible Drinking Awareness Month HAWC Programs:
Fitness Education
Alcohol Eats Away at Muscle Mass 7 December
Running 101 (0900-1000)
If increasing muscle mass is one of your goals, then think twice before you go out for a night of
heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, caus- Strength 101 (1000-1100)
ing fat to be stored instead of being utilized as an energy source. Alcohol contains seven ―empty‖ PTL Recertification
calories per gram, meaning that these calories don’t provide you with any of the essential nutrients (1100-1200)
you need to build that muscle mass you desire.
Tobacco Cessation
Effects of Excessive Alcohol Consumption on Your Body
Muscles—Reduces blood flow to the muscles, causing weakness and deterioration Part 1: 7 (1500-1600)
Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estro- Part 2: 14 (1500-1600)
gen, causing increased fat depositing and fluid retention
Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and fat Stress Management
buildup in the bloodstream.
Brain—Cuts off the supply of oxygen to the brain, resulting in a ―blackout‖ caused by a lack of 12 (0830-0930)
oxygen supply to the brain that can kill tens of thousands of brain cells
BE WELL
Alcohol and Nutrition
Alcohol inhibits the breakdown of nutrients into usable substances by decreasing the secretion of 6 (0800-1100)
digestive enzymes from the pancreas. Regular alcohol consumption also impairs nutrient absorption
20 (1300-1500)
by damaging the cells lining the stomach and intestines and disabling transport of some nutrients
into the blood. In addition, nutritional deficiencies themselves may lead to further absorption prob-
lems. Healthy Weight 101
Putting on the Pounds 8 (1400-1500)
Many people under the influence experience ―drunk munchies‖ that can result in the consumption 12 (1000-1130)
of several hundred extra calories for the day. A study examining how alcohol affects caloric intake
found that subjects who drank wine with their lunch consumed an additional 200 calories and did 21 (1000-1130)
not compensate for those calories by cutting back at dinner.
Healthy Heart
Safe in Moderation
When alcohol is consumed in moderation (no more than one drink per day for women and no more 5 (1000-1100)
than two drinks per day for men), it has been shown to have some positive effects: 14 (1000-1100)
Increased HDL cholesterol (―good‖ cholesterol) within one to two weeks
Reduced stress levels Diabetes Class
Reduced insulin resistance
15 (1000-1100)
The Take-home Message
20 (1000-1100)
In conclusion, if you want to increase muscle mass, decrease fat or improve general health, make
sure alcohol is only consumed in moderation. Next time you are asked to go out socially, be the
designated driver.
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2636
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2. Measures REMEMBER:
entire
body SHAW BIGGEST LOSER STARTS
composi-
tion JANUARY 2012
The entire
process, Start thinking of your team names
from start to finish, New this year: Team Colors! More
takes less than five information in the January 2012
minutes newsletter!!!!
Bod Pod uses air in-
stead of water
Call the HAWC to
schedule your
appointment 895-1216
Ms. Penny Cook,
Health Promotion Flight
Chief/Exercise Physiologist
Ms. Janine Reinholtz, Vanilla Sweet Potatoes ______________________
Registered Dietitian
2 pounds Sweet potatoes NUTRITION INFORMATION
3/4 cup 1% or Skim Milk ______________________
TSgt Suzy Bright, 1/4c Brown Sugar– packed
Diet Therapy Technician 1 Tb Vanilla Extract Calories: 241
2 Tb Butter or Calories from fat: 17%
(trans-fat free margarine) Fat: 4.6g
Mr. Lawrence Black, Saturated fat: 2.7g
Fitness Specialist Monounsaturated fat: 1.2g
1. Pierce potatoes with a fork and wrap in paper towels. Micro- Polyunsaturated fat: 0.4g
wave on high for 10 minute or until tender (after five min- Protein: 3.5g
utes turn over). Carbohydrate: 44.6g
2. Remove from microwave and wrap in towel for 5 minutes. Fiber: 4.5g
Cholesterol: 12mg
3. Peel and mash in mixing bowl, combine with milk remain- Iron: 1mg
ing ingredients. Sodium: 77mg
4. Place in 1 quart casserole dish, cover and microwave on half Calcium: 78mg
______________________
power/medium for 7 minutes.
Nutrition Corner: Holiday Eating Without the Weight
7) Make a goal with a friend to lose 5 pounds or main-
1) Eat a light, healthy snack such as soups, fruits, or
tain weight during the holidays.
cereal before parties.
8) Sign up for a 5K or fitness walk or other event to keep
2) Limit Alcohol– Have a plan and use your Wingman.
your mind focused on fitness.
3) Bring low-fat holiday dishes to gatherings. 9) Remember that the holidays are truly only 3 real
4) Keep a minimal baked goods on hand this year. Only days: Thanksgiving, Christmas (or Kwanzaa or
bake enough to give away or use for one festivity. Chauukah which is 8 days) and New Year’s .
5) Make sure vegetables take up half the room on most 10) Finally, celebrate and focus on what the holidays are
your plates. really about: spending time with family & friends.
6) Substitute healthful ingredients. Try Evaporated milk
instead of sweetened condensed milk in pies.
Page 2 Volume 4,Issue 12
Like our newsletter? We value your feedback and input. Email us and let us know what you think : 20 AMDS.SGPZ@shaw.af.mil