A big thank you to all my Client’s and followers for a wonderful year for Gill O’Shea Nutrition. Wishing you Good Health and Wellbeing or the Christmas period and looking forward to an exciting a fresh start again in January 2022…
Overindulgence is part and parcel of the festive period and I am often asked about the perfect “Cure” after a night-out which involves excessive food and alcohol. With this in mind, I have done some research and these are some tips, supplements and ideas for you to help you survive the Christmas celebrations.
I have also added a Special Soup Recipe which I call my Hangover Cure Soup which is also great in a flask on a long walk over the Christmas period. I have also added a great Smoothie Recipe.
What to do before you head out:
Firstly, the food and liquid you consume BEFORE you head out can be the most important step, particularly if you have been very busy and are lacking in energy at this time of the year. It is the reason for feeling unwell the morning after, when we are hungry and de-hydrated even before we start.
- Hydrate before you leave home, with 1 litre of water as a minimum.
- Consume a balanced meal which contains higher amounts of healthy fats such as olive oil, eggs, avocados, or oily fish being the best.
- Milk Thistle drops added to water has been shown in some studies to support the liver, and should be taken with the water before you head out. (Milk Thistle should be avoided if you have a ragweed allergy, fibroid tumors or endometriosis).
When you get home :
- Hydrate again when you get home, with 1 litre of water as a minimum.
- Two supplements which help speed uptake detoxification process include Vitamin C and Zinc, and there are many brands which combine both in dissolvable tablets.
- Glutamine Powder is recommended by Patrick Holford for restoring gut wall and its soothing effect, 5 g taken before bed is the recommended dose.
The morning after:
- Hydrate again first thing in the morning, with 1 litre of water as a minimum.
- Replacing lost electrolytes with a warm water drink made up from the juice of 1/2 lemon, 1 tsp honey and pinch of salt. Coconut Water is also a great drink for re-hydration.
- B-Vitamins can be lost due to excessive alcohol consumption and it is really important to replace these the next day. Many people use a product called Borroca Boost, but any B-vitamin complex supplement will suffice (there are 8 B-Vitamins in total and Biocare actually have a very good one). For athletes or anyone doing daily intensive exercise then a B-Vitamin supplement would be recommended.
- Breakfast well with foods containing high amounts of B-vitamins such as porridge oats with a banana, or eggs on wholegrain toast. Remember that lost B-Vitamins will also affect neurotransmitters in the brain often causing excessive worry, anxiety or low mood, which can be worse than any physical symptoms for some people.
- Finally my Hangover Cure Soup and Hangover Cure Smoothie which should be made in advance combines broccoli and chicken broth for gut health, and mushrooms for B-vitamins. It is important to buy Irish mushrooms and buy the best quality you can find. I make my own bone broth from chicken’s myself, but “The Chicken Inn” in the English market make and excellent one which can also be bought in SuperValue “Sadie’s Bone Broth.
1 Litre Chicken Bone Broth
1 x yellow pepper. Chopped roughly
1 x Large punnet of dark brown mushrooms, chopped
1 x large onion, roughly chopped
2 x heads of fresh Broccoli, chopped
1 x tsp bouillon powder
1 x tsp mild chili powder
Salt & pepper to taste
- Combine all ingredients in a large stock pot and bring to boil. Then reduce to a very low simmer, or put the pot into a low oven for 1 to 2 hours. (You might need to check on it occasionally depending on your oven).
- Blend well in a food processor and season to taste.
- This soup might look dark and unusual in colour, but it quite simple to make and is like a warm hug the following day, especially if combined with wholegrain Bread.
Hangover Cure Smoothie Recipe
I’m often asked what I’d recommend for a hangover and this Smoothie is the perfect combination of antioxidants and electrolytes to undo some of the damage from overindulgence. Essential fats from avocado will calm the gut, potassium content of coconut water will help rehydrate and reduce salt cravings. Frozen blueberries and strawberries are high in anthocyanins which are extremely powerful antioxidants and will help recovery of skin, and are associated with lots of other health benefits including brain and heart health. I always add a capful of Multivitamin and Mineral ‘Natures Plus Source of Life’ and this will replace any vitamins and minerals removed by alcohol.
Be warned that it is a very dark coloured Smoothie but it tastes delicious.
So here is the full recipe:
1 x capful Natures plus Source of Life
1 x cup coconut water
1/2 cup blueberries
1/2 cup strawberries