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

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These date-free delicious protein balls are packed with fibre, protein and healthy fats to keep you full and satisfied and are ideal for stashing in your handbag for a healthy snack.

Remember, although refined-sugar free, this recipe contains dried apricots and all dried fruits are high in fructose so should be eaten in moderation. You guessed it, this recipe should feature in the 20% of 80/20!

Ingredients

Makes 12-15

50g (1 3/4) oz raw almonds
100g (3 1/2 oz) raw cashews
3 tablespoons coconut oil, melted
30g (1 oz) almond flour
30g (1 oz) unsweetened desiccated coconut, plus extra for rolling (optional)
3/4 teaspoon ground cinnamon
1 teaspoon pure vanilla extract or vanilla powder
90g (3 1/4 oz) dried unsweetened apricots, chopped

Method

1. Place the almonds and cashews in a large bowl. Cover them with hot water and leave to soak for 30 minutes, then drain and pat dry.
2. Put the soaked nuts into a blender or processor and process to a thick paste, scraping down the sides of the blender as you go.
3. Add the melted coconut oil to the blender and process until the mixture has a nut-butter-like texture.
4. Add the remaining ingredients, apart from the apricots, and process gently to combine. Then add the apricots and process just enough to mix them in.
5. Take one tablespoon of mixture for each ball, rolling it in your hands to make 12-15 balls. I find wetting my hands makes the balls easier to roll.
6. You can roll the balls in extra desiccated coconut, if you like.
7. Store in an air tight container in the fridge for up to one week, or in the freezer for up to 3 months.

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

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

Healthy Snack the balance plan

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Ingredients

1 cup of walnut oil or extra virgin olive oil
1 cup of apple cider vinegar
3-4 tablespoon of whole grain mustard or djion type mustard
2-3 cloves of garlic minced
1 teaspoon of dried thyme
1 teaspoon of dried basil
1 teaspoon Himalayan rock salt

Method

Simply mix all of the ingredients together and decant into a glass bottle or jar. Keep refidgerated and shake well before use

Variations

Experiment with different oils like walnut, rapeseed oil, flax seed oil to get a good range of healthy fats. The one type of oil I would not recommend using is a vegetable oil. Always try to use organic ingredients where ever possible.

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.

Healthy

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This “Basic Bone Broth” is rich in healthy fats highly beneficial for cell membranes. Bones one can use include, chicken carcass, turkey carcass, grass-fed lamb or beef bones, ribs or soup bones with marrow from the butcher.

Ingredients

• Approx. 500 grams Bones
• 3 Cellery Stalks with Leaves
• 2 leaks
• 3 Large Carrots
• 1 Large Red Onion
• 1 Turnip
• 1 Teaspoon powdered Kelp or Dulse Flakes
• 2 Bay leaves
• Freshly ground Black Pepper
• 1-2 teaspoons Malden Sea Salt (add according to taste)
• 2 Tablespoons Cider Vinegar ( vinegar is very important as it aids in extracting the minerals from the bones)
• 6-10 Cups Water

Method

1. Put all the ingredients in large heavy based saucepan and bring to the boil.
2. Reduce temperature and allow to simmer for 8-10 hours.
3. Remove the Bones.
4. Strain out the vegetables if you prefer a clear broth, or put them together with some of the broth in a high-speed blender, blend untill smooth. Return to the remaining broth.

Serving suggestions:

Can be served as a plain broth or you can add Barley, Brown Rice or Wheat Free Pasta to the broth allow to cook as required and serve. Makes a deliciously warm and hearty winter meal!

Please note:
Be sure to use fresh raw bones as ones that have already been cooked previously will have been leached of their nutrients in the cooking process.

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.

Healthy Winter Warmer

The post Angelique’s Bone Broth 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

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Well, I would like to set you 2 challenges but they can and should be done at any time of year and not just during spring. You will be amazed at how quickly things ‘creep’ back into the kitchen…

Challenge No 1- The clean out!

The saying goes ‘there is no such thing as junk food. There is JUNK and then there is FOOD’. So lets dump the junk! Its quite a commitment and an empowering move- just do it! What ‘foods’ am I talking about? All the processed, refined carbohydrates, sugary sweets and tarts, crisps especially brightly coloured ones that come at a bargain price for a massive packet. The bottled and packet sauces thats main ingredient is some form of sugar or salt. The frozen meat products that don’t have a lot of meat in them and are quite possibly covered in breadcrumbs. The puffy pastries that resemble nothing like the picture advertised. The breakfast cereal that is pure sugar no matter how they dress it up (this is a whole other rant that we don’t have time for now!). The frozen or chilled veggies that are smothered in something cheesy tasting. The nuts that used to be healthy until they were roasted, sugared and coated in chocolate. The massive tin of assorted chocolates that were reduced in price so you bought two! Not to mention the sugary fizz pop and cordials. I think you know what I am talking about…

Challenge No 2- Restocking with the good stuff!

Fridge or freezer:

• Meat such as chicken, duck, turkey, lamb, beef and venison.
• Oily fish such as mackerel, herring and salmon. White fish such as haddock, sea bass, bream and monkfish.
• Seafood such as prawns, crab and squid.
• Organic free range eggs. Cheeses such as cottage cheese, feta, goats cheese and buffalo mozzarella.
• Plant based proteins such as quinoa, chickpeas, beans & lentils, sprouted shoots; alfalfa, pea shoots, sprouted beans.

Veggies:

• Green: broccoli, brussel sprouts, peas, cabbage, courgettes, cucumber, beans, avocado, peppers
• Green leafy: rocket, kale, spinach, watercress, romaine lettuce, coriander
• Red: peppers, red onions, radishes, tomatoes
• Orange/yellow: sweet potato, carrots, pumpkin, squash, swede, peppers
• Dark blue/purple/black: beetroot, cabbage, aubergine
• White: onions, celery, leeks, garlic, cauliflower, cabbage, celeriac, spring onions

Fruit:

• Berries, apples, pears, oranges, clementine, prunes, plums, figs, melon, apricots, kiwi, cherries, pineapple, papaya, pomegranate

Pantry:
Grains:

• Porridge oats
• Brown basmati rice, brown rice or red camargue rice
• Buckwheat or brown rice noodles
• Millet or quinoa
• Wholegrain crackers such as dark Ryvita, Nairns oatcakes or brown rice cakes
• Wholegrain, sourdough or rye breads

Oils:

• Cold-pressed unfiltered extra virgin olive oil
• Hemp oil – sold as ‘good oil’ (not advisable to cook with)
• Flaxseed oil (as dressings only, not advisable to cook with)
• Virgin Coconut oil (excellent option for cooking)
• Nut and seed oils (as dressings only, not advisable to cook with)
• Organic butter

Nuts and seeds:

• Seeds such as sunflower, pumpkin, sesame, hemp, flax.
• Raw, unsalted nuts; almonds, brazils, macadamia, walnuts, pecans, pinenuts.
• Nut and seed butters such as almond butter, cashew nut butter, pumpkin seed butter and brazil nut butter.

Seasoning:

• Garlic, rosemary, basil, parsley, tarragon, coriander, sage, thyme, dill, paprika, cinnamon, ginger, turmeric, chilli, fennel, cumin , nutmeg, dried seaweed, celery salt, Himalayan pink sea salt, black pepper

Drinks:

• Filtered or bottled water (Brita filter for home)
• Herbal and fruit teas (nettle, dandelion, fennel, licorice, camomile, mint), Dandelion root coffee, Rooibos (Redbush) tea
• Nut milk, coconut milk, rice milk, oat milk, quinoa milk, hemp milk.

There you have it! It can’t be much easier than this- use the above list when compiling your shopping list.

Having people round? Make your own Guacamole and Salsa dips using some of your new ingredients!

Nourishing well wishes

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.

Healthy

The post Healthy kitchen cupboard Spring clean! appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Serves four

Ingredients

5 fresh tomatoes
½ bunch coriander
3 tbs lemon juice
1 red onion
Pinch himalayan sea salt

Optional

Fresh chilli to taste
2 cloves garlic chopped

Method

1. Add all ingredients into your blender or mixer and pulse until the ingredients are chunky but not smooth

Options
Use crackers or vegetable crudités for dipping or Simply fill sheets or nori with some prawns (selenium, protein etc) and sprouted alfalfa seasoned with a little tamari and rice vinegar

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.

Dip Fresh Healthy

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Serves four

Ingredients

4 large ripe avocados
5 Tbsp extra virgin olive oil
3 spring onions
Handful of coriander
2 fresh tomato
Juice of 1 lemon
Pinch of Himalayan sea salt

Optional – Fresh chilli

Method

1. Place all ingredients into a blender and whizz till desired texture.

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.

Dip Fresh Healthy

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