“Brain ON” Blue Milk (dairy & gluten free)

August 21, 2017
"Brain ON" Blue Milk

Brain ON Blue “Milk”

It’s Back to School time – which means kids need to switch from summer brain to their focused school brain.  This delicious dairy-free milk gets it’s amazing blue hue from a very special living superfood called blue green algae. Algae is a superfood that supports healthy brain function, mood, and energy.  Learn more about this amazing superfood: E3 Live or E3 Live Brain ON.  It’s a great time to try E3 Live – because they are currently offering free shipping use code: FREESHIP.

Ingredients:

  • 3/4 cup of almond, coconut, pea protein or another alternative milk (I often recommend taking a break from cow’s milk/dairy if there are focus & attention or digestion issues)
  • 1 scoop or package of E3 Live or E3 Live Brain ON
  • 1-2 teaspoons of white* chia seeds (optional)
  • Splash of vanilla extract (I like to use alcohol free for smoothies)
  • Optional – 1-2 teaspoons of your favorite natural sweetener – like raw honey, organic stevia, or a couple of pitted dates.
  • pinch of Real Salt (brings out flavors and sweetness)
  • Optional – a couple of ice cubes.  Thickens and chills it.

Directions:

  1. Put the milk and E3 Live into the Vitamix or shaker bottle – swirl around until combined well.
  2. Add the chia seeds and soak for a couple minutes.
  3. Add the vanilla, salt and sweetener, and blend to combine.
  4. Add the ice cubes if desired, blend well.  Serve & enjoy.

Other great additions – 1/2 scoop of vegan protein powder, cinnamon, frozen banana, blueberries, raw cacao, dark chocolate chips or cacao nibs.

*Chia seeds offer ALA omega 3s, fiber and a wide range of vitamins and minerals. I like to use the white chia seeds in kids smoothies – because they blend in invisible.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Tiger Nut & Cashew ‘Horchata’

September 11, 2016
Cinnamon Cashew Milk

I could call this the “Sleepy time” drink because resistant starch (found in tiger nut flour) can support healthy sleep and stable blood sugar levels.  So this would be a great bedtime snack – because it could help you get a good night’s rest!  But it is also great during the day because resistant starch helps to provide long lasting energy too.

Ingredients:screen-shot-2016-09-11-at-10-00-30-am

  • 1/2 cup coconut water
  • 1/2 cup water
  • 1 rounded teaspoon of cashew butter
  • 1/2 teaspoon of vanilla extract
  • 1 Tablespoon of Tiger Nut Flour
  • cinnamon – to taste (I use about 1/4 teaspoon)
  • pinch of Real Sal
  • 1-2 cubes of ice if desired to chill
  • Optional – 1/2 scoop of vegan vanilla protein powder (such as Warrior Blend or Pure Lean Protein)

Directions:

Put the liquid into the blender, add the cashew butter and blend it thoroughly to make into a milk.  Add the Tiger Nut flour (and protein powder if using) and let it sit for a couple minutes to soak.  Then add the vanilla, cinnamon, and pinch of salt  – blend well.  Add a cube or two of ice if you wish to chill it, blend again.

Pour into a glass and serve.  Give this a try before bedtime and see if you don’t sleep like a baby!!

In addition to improving sleep, and energy – resistant starch can help us feel more satisfied and full, it can also benefit digestion, even potentially lowering the risk of colon cancer!  To learn more about the benefits of resistant starch, and get some more recipes – sign up for my eCourse: All About Resistant Starch.

screen-shot-2016-07-12-at-5-59-35-pm

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Detoxifying Dill Soup

March 31, 2016
Detoxifying Dill Soup

I love using fresh herbs – they really brighten up and transform a salad or soup.  As far as herbs go, dill is right up there with basil and mint at the top of my list!

This dill soup is very refreshing, and easy to make – it literally whips together in about 3 minutes! And besides the broth – this is totally raw!

Dill is a wonderful herb – and can be helpful to relieve headaches, which can occasionally happen when detoxing, it is a natural anti-fungal, and has even been found to have anti-cancer properties (learn more about dill in this article from Dr. Mercola).

Ingredients:

  • 1 big handful (about a cup) of organic baby spinach (could also use chard, kale, etc)
  • 1 cup of organic chicken bone broth (or vegetable broth for vegan) – use homemade or store bought
  • the flesh of 1/2 a ripe avocado
  • juice from 1/2 of a lemon
  • 2 celery stalks
  • 1 clove of garlic (optional)
  • small handful of fresh dill (or about 1/2 teaspoon dried)
  • Himalayan or celtic salt to taste

Directions:

  1. Warm up the broth on the stove for a couple minutes.
  2. Put the broth, garlic & greens, avocado, lemon, dill & celery the Vitamix and blend to combine.
  3. Taste & adjust salt. Add any other seasoning you desire (sometimes I add some Trader Joes 21 Spice blend).
  4. Pour into bowls – sprinkle on some alleppo peppers if you want to give it a little kick!
  5. Serve & enjoy!

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Zippy & Refreshing Ginger Lemonade

March 9, 2016
Ginger Lemonade

Do you like ginger?  Ginger root is warming and calming to the digestive tract. It can help to reduce gas and indigestion, and can even help to relieve nausea and motion sickness. It has potent anti-inflammatory and pain relieving properties, potentially even offering relief to arthritis and asthma sufferers.

GingerResearch published on September, 2015 found a compound in ginger to be 10,000x more potent than chemo against cancer cells, read more here.

I have been literally obsessed with ginger lately – it is featured in my Green Lemonade recipe, and it is the star of this fresh Ginger Lemonade – a wonderful way to include ginger in your life!

Ginger Lemonade Ingredients:

  • 1 piece of ginger root (about 3 inches long – more if you like more ginger flavor)
  • 3-5 lemons
  • 2.5 cups of filtered or alkaline water
  • a pinch (up to 1/8 tsp) of Himalayan or Celtic salt (brings out the sweetness and flavors, adds minerals and sodium – an important electrolyte).
  • Your choice of natural sweetener

Directions:peeling ginger

  1. Peel the ginger root (I use the end of a spoon to remove the peel), then grate or thinly slice it.
  2. Add the ginger to the water on the stove, bring it to a boil, then turn off the heat and cover it with a lid.
  3. Allow the ginger to steep for about 15-20 minutes.
  4. Strain the liquid through the grated or sliced ginger out (reserve to make ginger and cucumber water – see below).
  5. Squeeze your lemons into the ginger liquid.
  6. Add a pinch (up to 1/8th a teaspoon) of Himalayan salt (Don’t skip this – it brings out the sweetness and flavors, you will need less sweetener if you use the salt!).
  7. Add your favorite natural sweetener to taste – and stir to combine. Suggestions: stevia, monk fruit, raw honey, coconut sugar, organic cane sugar* or rapadura sugar – or a blend of the above).  Try 1/4 teaspoon of stevia, and 1-2 teaspoons of raw honey – taste and adjust. Start with less sweetener – you can always add more as needed (make sure you added the salt – you will need less sweetener).
  8. Pour over ice.  This is fairly concentrated – so feel free to add a little additional water if you like, or you could also add a little sparkling water if you want this to be fizzy!  This also can make a delicious cocktail. 
  9. Enjoy!!

*avoid sugar made with sugar beets – as that is typically GMO.

 

Ginger Cucumber ‘Spa’ Water:

This water supports hydration, digestion and is anti-flammatory.

Ingredients:

  • Ginger cucumber mint water2 quarts of filtered or alkaline water
  • the ginger leftover from the above recipe (thinly sliced ginger is a little prettier and less messy than the grated for the water)
  • 1/4 teaspoon of Celtic or pink Himalayan salt
  • 1 small cucumber – sliced
  • optional – a few sprigs of fresh mint – really makes it fragrant and fresh!

Put all of the ingredients into a large jar – allow the flavors to come together for a couple hours.  Strain as you pour into a glass.  Store in the refrigerator for up to 2 days.

 

Learn more about Ginger:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Sara’s Green Lemonade

March 8, 2016
Sara's Green Lemonade

There is nothing more refreshing and energizing in my mind than a freshly pressed detoxifying green juice!!

This green lemonade recipe is my go-to favorite juice – it features alkalizing lemons & greens, warming & soothing ginger, a little sweetness and detoxifying malic acid from the granny smith apples, heavy metals-detoxifying parsley, and the celery adds organic sodium – a very important electrolyte for proper hydration and muscle/nerve support.

Metabolism-Boosting Green Lemonade

Ingredients (makes about 24 oz. of juice):

  • 1-2 organic granny smith apples
  • Peeled ginger (I like mine to have a strong ginger flavor – so to use about a 3 inch piece)
  • 1-2 organic lemons (most of peel removed – including some of the peel adds in vitamin C and a stronger lemon flavor)
  • 6-7 organic kale leaves
  • 1 organic romaine heart
  • a small bunch of organic parsley
  • 1 small organic cucumber
  • 2-3 celery stalks
  • 1 teaspoon of avocado oil, or 2 teaspoons of chia seeds (stir in and allow to soak)*

Directions: Put everything (except the avocado oil/chia seeds) into the juicer.* Pour desired amount into a glass, save the rest in a glass jar in refrigerator up to 1 day. Stir in the avocado oil (or if using chia seeds – stir and allow them to soak 3-5 minutes before drinking).  *If you don’t have a juicer – use your blender and strain out the pulp if you like!

*Why add the chia seeds or avocado oil to this drink?
Many of the vitamins in a green drink are fat soluble, so in order for them to be properly absorbed, there needs to be a carrier – a fat source. The fat also helps to keep the blood sugar stable, which is important for a healthy metabolism. You could also have this juice with a handful of almonds, half an avocado, or you could take your fish oil supplement too!

Read more: The Key Ingredient Your Green Juice is Missing.

**Note: when making juice – I highly recommend using only organic ingredients – because each 8 oz. serving can contain 2 pounds of produce – and conventional fruits and vegetables can be treated with pesticides (especially important for the Dirty Dozen and anything that you do not remove the peel).  Also – make sure to rinse (or peel) your ingredients before juicing. **

Sara Vance Juicing

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Pineapple Mint & Coconut Smoothie

May 4, 2015
Pineapple Mint Refresher

I had a big bunch of mint and a fresh pineapple, and some coconut in the freezer – so this morning I whipped up this pineapple mint smoothie – it was absolutely delicious and refreshing, it made me feel like I was in the tropics!!  Pineapple, mint, coconut and chia seeds all support healthy hydration and digestion. I think this will be a new staple for Summer/Spring for me, and I hope for you too.  This recipe is dairy-free, vegan and gluten free. 

Pineapple Mint Coconut Smoothie

Ingredients:

  • 3/4 cup of coconut water
  • 1/2 cup of fresh or frozen pineapple* chunks
  • 1/3 cup of fresh or frozen coconut flesh (find inner eco frozen coconut in freezer section – use 1 packet, or you can sub 1/4 cup of unsweetened shredded coconut, or 1 Tablespoon of coconut manna).
  • 1/2 cup of fresh mint leaves (or combination of fresh mint and baby spinach)
  • 1-2 big pinches of high quality salt – like pink Himalayan
  • 1-2 Tablespoons of chia seeds
  • Ice as desired to thicken/chill.

Put the coconut water and chia seeds into the blender – allow to soak.  Add in the rest of the ingredients and blend to combine.  Add in a handful (or whatever amount desired) of ice cubes and blend.  Serve immediately!

Nutritional Benefits:

  • Pineapple: One of America’s top two favorite tropical fruits – second only to the banana – pineapples are in peak season from March through June. One cup of pineapple also provides a full day’s supply of vitamin C, is an excellent source of manganese, and a good source of fiber and a number of other nutrients including vitamin B6 and copper. Pineapple is also rich in bromelain, which is an enzyme that can be helpful to digestion and provides anti-inflammatory properties.
  • Mint: A wonderful herb for digestion, mint also has antiseptic qualities and can be used as a mouth refreshener. Steep mint leaves to make a tea that is calming to the digestion. Fresh mint is a wonderful addition to iced tea as well. And the oil of the peppermint leaves has a number of uses ranging from digestion to relaxation.
  • Coconut – the flesh of a coconut provides a wide array of nutrients – from vitamins and minerals to healthy fats – which help to stabilize blood sugar, increase satiety, and supports the absorption of fat soluble vitamins. The fat in coconut is high in medium chain fatty acids, which is more easily converted to energy. Coconuts are also naturally anti-bacterial and anti-fungal, which helps to cleanse and detox. Coconuts are rich in electrolytes – which makes them a useful tool for hydration.
  • Chia seeds: One of the reasons I became a Nutritionist – I could not believe how much just adding this one seed to my diet could change my energy, digestion, hydration, and more.  Chia seeds are a great addition to smoothies because they boost the fiber, protein, healthy fat, and omega 3 content of the smoothie.  Chia fiber is unique in that it soaks up about 10 times it’s weight in water, creating a gel.  Chia gel helps the body to hold onto hydration, slows the absorption of sugar into the blood stream, and helps to keep you fuller/satisfied longer. If you have sensitive digestion – start with less chia seeds – and make sure they are well hydrated before eating them. Read Pre-hydrate with Chia to learn more about this amazing seed.

*Note: If you are prone to getting canker sores from pineapple, you might want to substitute mango for the pineapple in the smoothie recipe.

Save your pineapple core in the refrigerator or freezer – I am posting a recipe tomorrow that will make use of the core!

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=34

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102

https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-mint.html

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Creamy Broccoli Soup (deliciously dairy free)

November 15, 2014
soup

My son loves soup.  You name it, he loves it.  Chicken noodle, clam chowder, beef stew, lobster bisque, miso, lemon artichoke chicken, and even cream of broccoli soup.  Sometimes we stop at Whole Foods for a snack, and more often than not he has – you guessed it – soup!  The other day we were stopping in for a cup of soup when I saw it – broccoli cashew soup!  Wow – what a cool idea, a dairy free cream soup made with cashews. We had a little taster, and both loved it.  The lightbulbs started going off – oh the things I could make with cashew cream – cream of broccoli, clam chowder, alfredo…. I couldn’t wait to put my chef hat on, and give it a go myself. In fact, we had had broccoli with dinner the night before, and as I always do – I made extra, so I had some steamed broccoli already in the fridge.  I grabbed some cashews, chicken stock (I love this new chicken bone broth from Pacific foods), and we were off.  This is the delicious result!

Creamy Broccoli Soup:

  • 1/2 onion – chopped
  • 2 tsp. coconut oil (or you can use ghee or avocado oil)
  • 2/3 cup cashews – soaked, drained
  • 3 cups chicken stock (can use vegetable stock for vegan version)
  • 1 cup baby spinach
  • 2 cups steamed broccoli
  • 2 tsp. 21 spice blend (Trader Joes)
  • 1 tsp. salt (taste & adjust as needed)
  • pepper to taste
  • 1 Tbs. Nutritional Yeast (optional)
  • Optional – Aleppo peppers or cayenne

Directions:

  1. Soak your cashews in water for 2-6 hours. Drain.
  2. Blend cashews in the vitamix with about 1/2 cup of water (if needed, add more to blend, it should look like cream).
  3. Steam your broccoli, until fork tender, but still bright green
  4. Chop 1/2 an onion
  5. Put your coconut oil into a large saucepan heated over medium.
  6. Add the onion to the pan and saute until translucent.
  7. Add in the chicken stock, spinach, 1 cup of the broccoli, salt, pepper and spices. Bring to a boil, then reduce to a simmer and cook for about 5 mins.
  8. Meanwhile – chop the other cup of broccoli to small pieces (if you do not want your soup chunky, skip this step and put all the broccoli into the pan). Reserve on the side.
  9. Using an immersion blender, puree the broccoli soup. Alternatively, you could put into a blender, or food processor).  Stir in about 1/2 cup of the cashew cream (reserve some for topping the soup).
  10. Add in the chopped broccoli, simmer for about 5 more minutes.
  11. Pour into bowls and top with more cashew cream, and optionally Aleppo peppers or cayenne.
  12. Enjoy!

Store any extra soup in the fridge for up to 3 days.

+++++++++++++++++++++++++++++++++

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

New Year’s Eve Hangover Prevention

December 27, 2013
Glasses with champagne against fireworks and holiday lights
Categories: Chia, Detox, Holidays, Hydration

As you navigate the party circuit this New Years Eve, here are some tips to help you plan ahead and avoid the ole’ dreaded hangover.  Also, watch this segment on Fox 5 San Diego.

How Alcohol Affects Us: 

Let’s first understand how alcohol affects the body. Approximately 20% of alcohol is absorbed through the stomach and most of the remaining 80% is absorbed through the small intestine.  So making sure to eat something before your first cocktail is important. Then the liver goes to work – it sends out enzymes to break down and metabolize the alcohol. Generally, the liver can only process one ounce of alcohol (approx. one standard drink) on average in one hour. Consuming more than the liver can metabolize, causes alcohol to accumulate in the blood and body tissues.

Alcohol Affects Women Faster:

Women shouldn’t try to keep up pace with their male counterparts – women tend to be affected by alcohol more than men for several reasons:

  • Women have less water in their bodies by volume, they will dilute alcohol less than men.
  • Women have less dehydrogenase, a liver enzyme that breaks down alcohol, so they will break it down slower.
  • Estrogen can also slow down the body’s ability to process alcohol.

Alcohol is a toxin:

Consuming more alcohol than the liver can process, will cause the alcohol to accumulate in the blood and tissues. Ethanol is metabolized into acetaldehyde, which is a toxin.  Until it can be broken down into acetic acid, the body will be experiencing the negative effects of the acetaldehyde.

Some of the preservatives, sulfites and chemicals in wine and alcoholic beverages can add to the burden on the liver and make you feel crummy the next day, so using more natural alternatives will help lighten the liver’s toxic load.

Alcohol Dehydrates

Ethanol increases urine production, and therefore dehydrates us.  Dehydration is one of the reasons we feel terrible the next morning after one too many drinks.  Severe dehydration can not only make you uncomfortable, but it can be life-threatening.  So preventing dehydration is one key to preventing a hangover and staying safe.  One way to prevent dehydration is to make sure to alternate water in between your alcoholic drinks, this will help you stay hydrated, and keep blood alcohol from rising too quickly.

Alcohol can irritate

Not only can excess alcohol make people irritating (LOL), alcohol can be irritating to our stomach lining, which can make us feel nauseated and sick.

Alcohol Can Lead to Bloodsugar Lows

Drinking alcohol can also affect our bloodsugar levels – one reason that we might not sleep as well after having a drink too many – our blood sugar can drop in the middle of the night, and wake us up.  Another reason is the glutamine rebound, read more about that here.

7 Natural Hangover Prevention Tips:

If you are heading to a party, a little planning today can go a long way to make tomorrow better…

  1. Chia seeds – when chia seeds come into contact with liquid, it soaks up about 10 times it’s own weight in liquid, creating a gel – this chia gel slows the absorption of sugar and alcohol into blood stream, and helps to keep you hydrated. You never want to drink on an empty stomach!!  Add some chia seeds to a smoothie or grab a Mamma Chia drink or squeeze pack.  Always make sure to take chia seeds with plenty of fluids, it is best if you let them soak for a few minutes before ingesting them too.  Read Prehydrate with Chia to learn more.
  2. Coconut oil – multiple studies show that the medium chain fatty acids found in coconut oil protect the liver.  So if I am going to have a drink or two, I like to have a teaspoon of coconut oil first.  Add it to tea or stir it into a smoothie!
  3. Coconut water – called “Natures Gatorade,” coconut water provides the body with more potassium than a banana, a daily supply of vitamins C, and other important vitamins and minerals.  Coconut water provides electrolytes to help prevent dehydration.
  4. Beet juice – rich in a class of antioxidants called betalains, beets are well known for detoxifying the liver, also provide loads of energy (Olympic athletes use beet juice for training – and they say it is like legal blood doping!).  So instead of an energy drink before the party – take a shot of beet juice, it will give you energy and get your liver ready to do it’s work!!
  5. Vitamins B & C – alcohol depletes the body of vitamins and minerals – taking a multivitamin with B & C helps with alcohol metabolism & replenish the lost vitamins.
  6. Magnesium – alcohol consumption depletes magnesium, and low magnesium can bring on migraines among other symptoms (restless legs, eye twitches, muscle aches & pains).  Low magnesium levels even raise our risk of heart attack and stroke.  The majority of Americans are deficient in magnesium, so I recommend that most people take supplemental magnesium.  Magnesium is also responsible for over 300 biochemical reactions in the body.  Too much magnesium can lead to loose stools, so start with a low dose initially.
  7. Skip the “house margarita,” it probably is made with cheap tequila and a premade mix. A lot of premade mixers contain preservatives, artificial colors, HFCS, and other chemicals that will just add to the toxic load on your liver.  Fructose was shown in multiple studies to boost alcohol metabolism by as much as 80%, so using fresh fruit juice and/or organic agave nectar in place of processed mixers to sweeten your drinks is a better choice than a premade mix with chemicals and preservatives.

Moderation – perhaps the most important step in avoiding a hangover is to practice moderation – make sure you do not drink on an empty stomach, limit yourself to no more than what your liver can process (about 1 drink per hour – max), and make sure to alternate with fresh filtered water to stay hydrated.

3 Natural Hangover Treatments:

Didn’t read this article before you went out?  Already overdid it? The old adage “hair of the dog” is just going to delay the inevitable pain and discomfort so…instead, try some of these alternative remedies.

  1. Drink artichoke, turmeric*, ginger & lemon tea (“Ultimate Detox” recipe below) – this is the ultimate detox drink – I love to make this in the Summer and drink it on ice even if I did not drink at all the night before – it is yummy and wonderful liver and gallbladder tonic!

    Turmeric Roots

    Turmeric root

    • turmeric* will help to reduce the pain & inflammation (puffy eyes, anyone?) – it is kind of like nature’s Advil.
    • ginger helps with stomach upset (natural Pepto)
    • artichoke is detoxifying to the liver, also helpful in lowering cholesterol!
    • lemon will help to support the liver detox and balance out your pH.
    • High quality mineral-rich celtic or pink Himalayan salt helps to replenish sodium that is lost from dehydration
    • Add in a touch of honey or agave – because studies show that fructose (yes – the demonized fructose) is actually really good at metabolizing alcohol and will help to process what is left.  
  2. Put an electrolyte & vitamin C pack into your water – don’t have any fresh ginger and turmeric root laying around? Then grab one of those electrolyte vitamin packs – and stir it into a tall glass of water – it will help to replace the lost electrolytes and vitamins and help you feel better.
  3. Have a banana or some coconut water – both are excellent sources of potassium – which alcohol depletes. Bananas also soothe the stomach – and alcohol can damage the stomach lining and make you feel nauseated.

If you do decide to take a pain reliever the next day – avoid acetaminophen – because it can harm the already overtaxed liver.

Ultimate Detox Tea Recipe:

Ingredients:

  • organic artichoke (can’t find an organic artichoke?  Skip it then or use organic artichoke tincture– artichokes can be high in pesticides and the last thing you need is pesticide tea. You can also buy artichoke capsules.  This is delicious with or without the artichoke!)
  • one 2 inch piece of ginger root, peeled
  • one 1 inch piece of turmeric* root, peeled
  • The juice from 3 organic lemons
  • 1/8 teaspoon pink Himalayan sea salt (or Celtic sea salt, or Real Salt)
  • agave, honey and/or stevia to taste

Directions:  Thoroughly rinse the artichoke – making sure to get dirt out between leaves.  Cut it lengthwise twice, so it is in 4 pieces. Peel the turmeric and the ginger, cut into a few slices (use a spoon to peel, that is the best way!).  Put the artichoke, ginger and turmeric root into a large pot filled with filtered water (about 8-10 cups) over high heat – once it comes to a rolling boil, turn it down to a simmer uncovered for 20 minutes.  Take it off the heat and allow it to cool in the pot for about 20-30 mins.  When it is cooled, strain it and put it into a glass jar. Squeeze in the juice from 3 lemons, add in the salt, and approx. 2 teaspoons of agave and 10 drops of stevia liquid (or your choice of sweetener – add more or less as you like, to taste).  Serve over ice, or room temperature if you prefer (I like it iced).

NOTE: As with all herbs and supplements, please consult your doctor if you are on medication before taking this tea.  Herbs can very powerful and may interfere with and interact with medications! 

*Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Natural Hangover Prevention & Treatment

July 15, 2013
bigstock-chia-seeds-in-a-rustic-oval-wo-40769023

With Opening Day at the Del Mar Racetrack this Wednesday, and Comic Con this weekend – this is one of the biggest party weeks of the year in San Diego.  So as you navigate the party circuit, here are some tips to help you plan ahead and avoid the ole’ dreaded hangover.

Let’s first understand how alcohol affects the body. Approximately 20% of alcohol is absorbed through the stomach and most of the remaining 80% is absorbed through the small intestine.  So making sure to eat something before your first cocktail is important. Then the liver goes to work – it sends out enzymes to break down and metabolize the alcohol. Generally, the liver can only process one ounce of alcohol (approx. one standard drink) on average in one hour. Consuming more than the liver can metabolize, causes alcohol to accumulate in the blood and body tissues.  Women shouldn’t try to keep up pace with their male counterparts – women tend to be affected by alcohol more than men for several reasons:

  • Women have less water in their bodies by volume, they will dilute alcohol less than men.
  • Women have less dehydrogenase, a liver enzyme that breaks down alcohol, so they will break it down slower.
  • Estrogen can also slow down the body’s ability to process alcohol.

Hangover Causes:

  • Consuming more alcohol than the liver can process, will cause the alcohol to accumulate in the blood and tissues. Ethanol is metabolized into acetaldehyde, which is a toxin.  Until it can be broken down into acetic acid, the body will be experiencing the negative effects of the acetaldehyde.
  • Ethanol increases urine production, and therefore dehydrates us.  Dehydration is one of the reasons we feel terrible the next morning after one too many drinks.  Severe dehydration can not only make you uncomfortable, but it can be life-threatening.  So preventing dehydration is one key to preventing a hangover and staying safe.  One way to prevent dehydration is to make sure to alternate water in between your alcoholic drinks, this will help you stay hydrated, and keep blood alcohol from rising too quickly.
  • Some of the preservatives, sulfites and chemicals in wine and alcoholic beverages can add to the burden on the liver and make you feel crummy the next day, so using more natural alternatives will help lighten the liver’s toxic load.
  • Alcohol can be really tough on our stomach lining, which can make us feel nauseated and sick.
  • Drinking alcohol can also affect our bloodsugar levels – one reason that we might not sleep as well after having a drink too many – our blood sugar can drop in the middle of the night, and wake us up.  Another reason is the glutamine rebound, read more about that here.

7 Natural Hangover Prevention Tips:

If you are heading to a party, a little planning today can go a long way to make tomorrow better…

  1. Chia seeds – soaks up about 10 times it’s weight in water, creating a gel – this gel slows the absorption of alcohol into blood stream, and helps to keep you hydrated. You never want to drink on an empty stomach!!  Add some chia seeds to a smoothie or grab a Mamma Chia drink or squeeze pack.  Always make sure to take chia seeds with plenty of fluids, it is best if you let them soak for a few minutes before ingesting them too.  Read Prehydrate with Chia to learn more.
  2. Coconut oil – multiple studies show that the medium chain fatty acids found in coconut oil protect the liver.  So if I am going to have a drink or two, I like to have a teaspoon of coconut oil first.  Add it to tea, a smoothie, or stir it into your Mamma Chia drink!
  3. Coconut water – called “Natures Gatorade,” coconut water provides the body with more potassium than a banana, a daily supply of vitamins C, and other important vitamins and minerals.  Coconut water provides electrolytes to help prevent dehydration.
  4. Beet juice – rich in a class of antioxidants called betalains, beets are well known for detoxifying the liver, also provide loads of energy (Olympic athletes use beet juice for training – and they say it is like legal blood doping!).  So instead of an energy drink before the party – take a shot of beet juice, it will give you energy and get your liver ready to do it’s work!!
  5. Vitamins B & C – alcohol depletes the body of vitamins and minerals – taking a multivitamin with B & C helps with alcohol metabolism & replenish the lost vitamins.
  6. Magnesium – alcohol consumption depletes magnesium, and low magnesium can bring on migraines among other symptoms (restless legs, eye twitches, muscle aches & pains).  Low magnesium levels even raise our risk of heart attack and stroke.  The majority of Americans are deficient in magnesium, so I recommend that most people take supplemental magnesium.  Magnesium is also responsible for over 300 biochemical reactions in the body.  Too much magnesium can lead to loose stools, so start with a low dose initially.
  7. Skip the “house margarita,” it probably is made with cheap tequila and a premade mix. A lot of premade mixers contain preservatives, artificial colors, HFCS, and other chemicals that will just add to the toxic load on your liver.  Fructose was shown in multiple studies to boost alcohol metabolism by as much as 80%, so using fresh fruit juice and/or organic agave nectar in place of processed mixers to sweeten your drinks is a better choice than a premade mix with chemicals and preservatives.

Moderation – perhaps the most important step in avoiding a hangover is to practice moderation – make sure you do not drink on an empty stomach, limit yourself to no more than what your liver can process (about 1 drink per hour), and make sure to alternate with fresh filtered water to stay hydrated.

3 Natural Hangover Treatments:

Already overdid it? The old adage “hair of the dog” is just going to delay the inevitable pain and discomfort so…instead, try some of these alternative remedies.

  1. Drink artichoke, turmeric*, ginger & lemon tea (“Ultimate Detox” recipe below) – this is the ultimate detox drink – I love to make this in the Summer and drink it on ice even if I did not drink at all the night before – it is yummy!
    Turmeric Roots

    Turmeric root

    • turmeric* will help to reduce the pain & inflammation (puffy eyes, anyone?) – it is kind of like nature’s Advil.
    • ginger helps with stomach upset (natural Pepto)
    • artichoke is detoxifying to the liver, also helpful in lowering cholesterol!
    • lemon will help to support the liver detox and balance out your pH.
    • salt helps to replenish lost sodium
    • Add in a touch of agave – because the fructose will help to metabolize any of the alcohol that is left.  
  2. Put an electrolyte & vitamin C pack into your water – don’t have any fresh ginger and turmeric root laying around? Then grab one of those electrolyte vitamin packs – and stir it into a tall glass of water – it will help to replace the lost electrolytes and vitamins and help you feel better.
  3. Have a banana or some coconut water – both are excellent sources of potassium – which alcohol depletes. Bananas also soothe the stomach – and alcohol can damage the stomach lining and make you feel nauseated.

If you do decide to take a pain reliever the next day – avoid acetaminophen – because it can harm the liver if there is still alcohol in the system.

Ultimate Detox Tea Recipe:

Ingredients:

  • organic artichoke (can’t find an organic artichoke?  Skip it then – artichokes can be high in pesticides and the last thing you need is pesticide tea. This is delicious with or without the artichoke!)
  • one 2 inch piece of ginger root, peeled
  • one 1 inch piece of turmeric* root, peeled
  • 3 organic lemons
  • 1/8 teaspoon pink Himalayan sea salt (or Celtic sea salt, or Real Salt)
  • agave and/or stevia to taste

Directions:  Thoroughly rinse the artichoke – making sure to get dirt out between leaves.  Cut it lengthwise twice, so it is in 4 pieces. Peel the turmeric and the ginger, cut into a few slices (use a spoon to peel, that is the best way!).  Put the artichoke, ginger and turmeric root into a large pot filled with filtered water (about 8-10 cups) over high heat – once it comes to a rolling boil, turn it down to a simmer uncovered for 20 minutes.  Take it off the heat and allow it to cool in the pot for about 20-30 mins.  When it is cooled, strain it and put it into a glass jar. Squeeze in the juice from 3 lemons, add in the salt, and approx. 2 teaspoons of agave and 10 drops of stevia liquid (or your choice of sweetener – add more or less as you like, to taste).  Serve over ice, or room temperature if you prefer (I like it iced).

NOTE: As with all herbs and supplements, please consult your doctor if you are on medication before taking this tea.  Herbs can very powerful and may interfere with and interact with medications! 

*Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

share with friends
Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInEmail this to someonePrint this page

Comment Using Facebook

Free E-Book!