Boy were you wrong! And, when the alarm goes off the next morning, it feels as if someone is hitting you on the head with a hammer, you are unexpectedly nauseous and feeling as though you have just run a marathon- in flip-flops. This is most probably when you vow to never touch another drink…’til the next time, that is!

Unsurprisingly, the dreaded hangover is not a new phenomenon and has been around for many many moons. In fact, tales of its stinging nature can be traced as far back as in the writings of ancient Egypt and Greece.

But, back to modern times, and the festive season sees us enjoying more tipples than usual as social calendars fill up with parties and glittering events. Although I do not advocate excessive drinking, if you are thinking of skipping these glitzy parties just to avoid the dreaded hangover, then we need to talk! Instead of sitting at home twiddling your thumbs as you watch old TV re-runs, there are more natural ways to deal with this self-inflicted pain, which is caused by an increased toxic load on the liver, dehydration, blood sugar imbalance, immune system activation and inflammation and electrolyte imbalance in the body (I know, killjoy!).

I am still not sure if a hangover is caused by alcohol’s direct effects on the body or its aftereffects. Perhaps, it’s more likely a combination of both. However, I will tell you one thing I do know: we are all biochemically individual, and genetics can play a huge role in how ‘poisoned’ you feel the next day.

It’s also worth remembering that the metabolism (breakdown) of alcohol is even more toxic than the alcohol itself. Here, a substance called acetaldehyde is created, which is linked to why you start to vow to never touch another drop again! Although the jury is still out on the exact cause of hangovers, if you feel like someone is hitting you over the head repeatedly after a few glasses of red wine, research points towards an increase in histamines (and plasma serotonin) where red wine is concerned.

And, ladies, it gets worse – there is research that shows a link between alcohol and increased PMS, as well as affecting oestrogen metabolism. Basically, it plays havoc with our hormones.

Now, of course, the easiest way to avoid hangovers is to drink in moderation, to never get drunk, or avoid it altogether. But in case this fails, let’s look at my PDP (pre, during and post) tips to get us through the holidays or any hangover situation.

If you are off to a party, have something to eat before you go. Having something in your belly can slow down the body’s absorption of alcohol, while it also helps to protect against irritation and vomiting. Whatever you do, do not drink on an empty stomach!

This one is your prevention and your ‘cure’! Alternating alcoholic drinks with a glass of pure water is the best way to slow down your drinking and fend off dehydration which can lead to headaches, soreness, and nausea. If you did not manage this golden tip, have a good drink of water afterwards (and first thing the next morning) to avoid a pounding headache. The faster you replenish your fluid loss, the faster you will begin recovering – you are welcome.

If someone asks you to dance, accept and bust out your best moves. If nothing else, at least you will have put your drink down for a few minutes and make some great social media content.

Variety is not the spice of life in terms of hangover woes. To avoid a hangover cocktail of assorted additives, flavouring, sugar and other elements, stick with one type of alcohol, and keep away from shots – no matter how discounted they get.

Avoid carbonated and sugary drinks, which can speed up the absorption of alcohol into your bloodstream. Drink clear liquors such as vodka, gin or white rum. Darker alcohols like bourbon, brandy, whiskey or red wine contain higher concentrates of congeners (a substance produced during fermentation), which contributes to hangovers.

The liver is an amazing chemical factory and its job is to process the alcohol as quickly as possible. After a night of drinking, help your liver by having cleansing foods and what I call my ‘detox warriors’ such as beetroot, carrot, leeks, garlic, onions, eggs, broccoli, watercress, ginger and (breath freshening) parsley. Try my superfood green smoothie.

Avoid the classic, greasy post-alcohol meal. Eating heavy foods can irritate your stomach further, and creates more work for your poor liver which is already overloaded. A hot porridge breakfast will fill you up, and the oats or quinoa will help keep your energy up while being rich in B vitamins to nourish your nervous system.
Boil, scramble, poach or fry some eggs which are high in protein (there’s that blood sugar balancing again) and an amino acid called cysteine, which helps breakdown acetaldehyde in the liver to be excreted more effectively. Energy Eggs from my book The Balance Plan would go down a treat here.

Eating fruit such as pineapples, which contain bromelin, cleansing apples which are high in fibre and pectin, or potassium and vitamin C-rich bananas, can help increase energy and replace lost vitamins and nutrients.

In many, drinking alcohol can lower blood sugar which can lead to irritability, fatigue, light headedness and have you reaching for the nearest chocolate bar. Let’s avoid this by following my blood sugar balancing tips here.

Noticed that you need the loo much more while you are on a night out? OK, you are drinking more, but alcohol acts as a diuretic, causing you to lose more fluid than normal. On top of this, hangovers can trigger sweating, vomiting, and diarrhea (not the best morning after look), causing further fluid and electrolyte loss. Drink enough water and get munching on some potassium and magnesium-rich foods like banana, spinach, coconut, avocado, beans, lentils, leafy greens, broccoli, cabbage, sweet potatoes, nuts and seeds. Kefir, bone broth and coconut water can be helpful, too (not mixed together though) and may even help the dreaded headache.

Feeling ‘unexpectedly’ nauseous? Steep some fresh ginger in freshly-boiled water and drink as a tea. Ginger has antiemetic (anti-nausea) properties so can help calm that sick feeling. Try my Immune Booster Tonic as natural remedy. Fennel and dandelion tea can also help to soothe the stomach and assist your liver, too.

Ensure you get some omega-3 fatty acids in from the likes of nuts, seeds and wild-caught fish, which has anti-inflammatory properties and may even help with that banging headache.

Get some movement! I know, I know the couch is looking mighty comfy right now, but a bit of movement will do you good. Nothing too strenuous – think a long walk in fresh air, or a little yoga. If you are feeling faint, you have a free pass on this one.

Once you are sober again and only suffering the effects of the aftermath, consider a visit to the sauna. Sweating can help the body expel toxins quicker and it will get you breathing a little deeper, too. Again, if you are feeling faint or still drunk, this one is not for you.

So there you have it, my PDP to add to your anti-hangover arsenal along with long-standing member, drink in moderation. Have a look at my website for more recipes to help you nurse the hangover. If you have any tips and tricks of your own, then please do share!

Above all else, remember to drink responsibly. If you suspect someone has alcohol poisoning, then please call emergency services as a matter of urgency! Symptoms of alcohol poisoning include; passing out/ unconsciousness and can’t be awakened, irregular heart rate, slow or irregular breathing, pale skin or a blue-tinged skin, confusion, vomiting, seizures, low body temperature. These are not to be taken lightly and you must get help.

An on that note, have a fun, happy, healthy, and safe festive season.

Angelique

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Detox Detoxification Energy Festive Health Healthy Liver Nutrition

The post A nutritionists guide to nursing a hangover appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Ingredients

1 x Turkey

2 x large Red Onions

4 x cloves Garlic

1/2 cup Mixed Peel

Malden Sea Salt

Freshly Ground Black Pepper

3 Tablespoons Dried Rosemary

1 Teaspoon Sage

Cinnamon (2 whole pieces each approx 5 cms long)

6 x Cloves

2 x Bayleaves

1 teaspoon Nutmeg

1/2 cup Brandy or Cognac

Method

1. Preheat oven to 175C/350F
2. Prepare your Turkey by removing any unwanted fat, the preening gland and any remaining feathers or sheaths left behind after plucking.
3. Place in a Turkey Roasting Tin.
4. Pour 1/2 cup Brandy or Cognac inside and over turkey.
5. Place half of the Mixed Peel inside the cavity of the turkey.
6. Peel and cut Garlic in half length ways and spread it in the roasting tin around the turkey.
7. Sprinkle 1/2 a teaspoon of Sea Salt into roasting tin.
8. Grind fresh pepper over Turkey to taste.
9. Sprinkle Rosemary, Sage and Nutmeg over Turkey.
10.  Add Cinnamon, Cloves and Bayleaves to roasting tin.
11.  Add 3 cups hot water to roasting tin.
12.  Cover the Turkey with Baking Parchment extending right to the edges of the roasting  tin.
13.  Cover entire Roasting Tin with Extra Strong Tin Foil sealing the edges well.
14.  Place in the oven and allow approx 2 1/2 hours roasting per kilo in weight.
15.  During the last half hour of roasting remove the Baking Parchment from the Turkey baste well and cover with just the Tin Foil shiny side inside to allow the turkey to brown.
16. To determine whether theTurkey is cooked place a meat thermometer into the thigh of the Turkey avoiding the bone as touching the bone will affect the temerature, when it reaches 75C/165F the Turkey is cooked
17.  Remove the Turkey from the oven, remove the Tin Foil and allow the Turkey to stand for approx 25 mins before carving.

Serving Suggestion

Use the juices from the roasting tin after cooking your Turkey to make a delicious gravy.

1. To prepare gravy from the Turkey juices, once you have removed your Turkey from the Roasting Tin and placed it on a board ready for carving place a strainer/muslin cloth over a saucepan big enough to contain the juices and pour the everything from the Roasting Tin through the strainer.
2.  Take the strained juices and place the saucepan in the fridge in order for it to get cold enough for the fat from the Turkey to be easily removable.
3.  When you have removed the fat return the saucepan to the stove and bring to the boil.
4.  Mix 1 teaspoon Xantham Gum in a little water (room temperature approx 1/4 cup) and pour into the boiling juices stiring continually to thicken and make your gravy, add more Xanthan Gum in the same manor until the required thickness is reached. Season with Malden Sea Salt and Pepper to taste. (If you do not have Xanthan Gum you can use Chia Seeds to thicken or if you prefer you could use a combination of Chia Seeds and Xanthan Gum. Start by using 1 to 2 tablespoons Chia Seeds increasing if necessary.)

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Christmas Festive Healthy

The post Christmas Turkey appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

There is nothing wrong with enjoying the festive season and all it has to bring BUT all the overindulging can leave you feeling bloated, uncomfortable and by the time Christmas lunch arrives well… “Bah! Humbug!” and we definitely don’t want that!

Lets focus on what can be done to help you avoid feeling like someone has blown a balloon up in your stomach (and maybe even let the air out) after your Christmas feast. After all…… the only thing that should be stuffed on Christmas day is the Turkey!

If you are hosting lunch, always look for the healthier alternative to prepare and serve. If not (and you can) try and make suggestions to your host or offer to take a few dishes/ snacks along with you. I am sure they will be grateful for the help!

Plan ahead

Have something small to eat a couple of hours before lunch is due to be served or you have any alcohol. This will keep you from jumping in boots & all and overeating when the food is served!

Remember to match every glass of alcohol or soft drink with a glass of pure water. It’s the least calorific and not loaded with sugar especially if you are watching those pounds.

Substitute crisps/salted nuts with toasted almonds, macadamias or mixed seeds. Add a touch of Tamari Soy Sauce, Rosemary or Smoked Paprika to flavour them.

Carrots, celery, cucumber and sweet pepper crudités make terrific dipping sticks with homemade Guacamole and Salsa. Or make celery boats stuffed with low fat cream cheese or nut butter. Plus vegetables are packed with vitamins, and fibre.

Smoked salmon is versatile and can be dressed with dill and added to wholemeal bread squares to make a tasty canapé.

Make a fresh a fruit platter, fresh fruit salad or baked apples/pears for dessert, serve with Greek yoghurt. Why not try my raw snow balls recipe.

Make your own mixed drinks with real fruit juice and sparkling water instead of canned sugary drinks, or make a non-alcoholic fruit punch.

The main event

A traditional Christmas meal has lots of vegetables. If preparing, don’t overcook the vegetables. Steam vegetables rather than boiling or baking them in fat, its healthier and tastier. Use spices, herbs and lemon juice to flavour vegetables, not butter or a creamy sauce.

Serve plenty of vegetables onto your plate as they’re low in calories and fat, but don’t smother them in butter! Make sure half of your plate is full of a variety of vegetables. This will fill you up and provide you with nutrients at the same time.

Make a big salad with all the colours of the rainbow! Chop the ingredients into bite size pieces to make it easy to dish up and eat; so no excuses. Top with walnuts or pine nuts and pomegranates. Make a salad dressing from olive oil, lemon/lime juice and fresh herbs.

Bake potatoes rather than roasting. They are a good source of carbohydrates and are virtually fat free. Top with yoghurt or cottage cheese instead of butter.

Turkey is a good source of protein and low in fat (without the skin). Trim as much fat as possible from meat before cooking or eating. Use or suggest a chestnut or fruit-based stuffing instead of sausage meat.

Try something different; serve fresh fish or seafood instead of roasted meat. For my vegetarian friends try a mixed vegetable and tofu tagine.

For afters

Have the fruit delights you made before! Or a small portion of Christmas pudding, although its fairly low in fat and provides some fibre, B vitamins, potassium, iron and calcium, it is high in sugar! Top with Greek yoghurt instead of brandy butter or double cream.

Sorbets are a light finish to any meal but choose a recipe without much sugar in it.

Have a cup of peppermint tea to help you digest instead of more alcohol or coffee.

One of the best ways to work off a big Christmas lunch is to go for a long walk afterward. Enjoy with the family and dogs!

There you have it! A few simple changes to embrace that should make the day even more enjoyable!

Have a happy, healthy, and safe festive season.

Angelique

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Christmas Festive

The post Enjoy your Christmas lunch – without stuffing yourself like a turkey! appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.