The holidays are a time for celebrations, parties and fun times with family and friends. And let's be honest, alcohol is usually making an appearance too. We've likely all had those nights where we end up drinking more than we should... so here are some tips to help prevent those unwanted holiday hangovers! 

1. Eat a good meal before hand 
Heading to a party without a proper meal is a recipe for disaster! Alcohol is absorbed quickly through our stomach (approximately 20%) and small intestine (80%). Without food in place to buffer and slow absorption, alcohol will be absorped rapidly and you will likely have a much lower alcohol tolerance and a wicked hangover the next morning to boot. 

2. Avoid the sugar and caffeine filled drinks 
Stay clear of sweetened mixed drinks, sugary cocktails and energy drinks. Alcohol on its own is hard on the liver (our main detoxification organ). Adding in  sugar and caffeine on top of that is just asking for trouble (and a splitting headache). 

3. Instead, choose clear liquors or red wine 
These are better options for preventing a nasty hangover. Choose clear liquors and mix with soda or water to keep the sugar content down, or opt for red wine which actually contains loads of antioxidants that can help combat (some) of the hardship on your liver. 

4) Prime your detox pathways with N-acetyl-cysteine (NAC) and B vitamins 
NAC is an amino acid that helps the liver detoxify alcohol and replenish glutathione (or GSH). GSH is one of the most potent antioxidants and is depleted when our liver is under stress. Essentially, more glutathione = less hangover. Our liver also needs B vitamins to metabolize alcohol properly (and alcoholism can lead to severely depleted B vitamins). So, increase your B vitamins before and after a night out to help your liver keep up. 

5) Consider IV Therapy 
Intravenous therapy is a serious home-run when it comes to preventing and recovering from hangovers. You may have seen IV clinics pop up in cities like Vegas and New York to help the partying elite bounce back after a night of too many soda pops. This is because IV therapy contains ultra high doses of all the nutrients and vitamins your body needs to help detoxify alcohol at a rapid rate. IV therapy also hydrates the body AND we can even give glutathioine directly for a serious antioxidant boost. 

6) Pace yourself, and don't forget to hydrate! 
The liver can only metabolize about 1 ounce (or 1 drink) per hour. If you're drinking at a more rapid rate, your blood alcohol levels will rise. So pace yourself and give your liver a chance to keep up! It's also a good idea to follow each alcoholic drink with a glass of water to keep yourself well hydrated throughout the night and next day. Many of the "hangover" symptoms we experience are due to dehydration, so the more we can do to prevent it from happening, the better! 

It's important to remember...
Alcohol IS a toxin and can result in many health (and life) consequences. Be good to your body and know your limits. These tips are intended to be used sparingly to help your body bounce back from the occasional night out, not to encourage unhealthy habits. 

Happy Holidays! 

Dr. Katie Rothwell, ND 

I had so much positive feedback from my Ridiculously Simple Cashew Milk Recipe  that I've decided to share one of my other super easy hacks for a healthy home. 

If you haven't yet noticed, winter is officially here! And if you're a fan of coconut oil, you know what this means... Hard, unforgiving oil that you practically need a chisel to get through. Here's an easy hack to keep your coconut oil soft and usable all winter long. Whip it!

How To: 
1) Put 1/2 cup (or any amount really) coconut oil into large bowl 
2) Use handheld mixer or stand mixer to whip well for 3-5 minutes 
3) Just before you're done mixing, add in 2-3 drops of your favourite essential oil (like lavender or peppermint) - optional 

After a few minutes of whipping, the coconut oil should take on a light and fluffy appearance. It will firm up slightly, but will maintain a light 'mousse'-like texture for easy application. 

*If you want your coconut oil to be super smooth, melt the oil in a double boiler first. (Doubler Boiler = stainless steel or glass bowl on top of pot of boiling water). Then let cool until firm and start at Step 1. This melts down all the little hard peices before whipping, and gives you an ultra smooth result. 

Give it a try and let me know what you think below! 

Dr. Katie Rothwell, ND 
​

Christmas is just around the corner so I’m sharing some of my favourite things that keep me healthy and happy all year long. If you're still searching for that perfect gift or stocking stuffer, you may just find it below. 

1. Organic Rosehip Oil
Don't be scared to use oils! This is my favourite clean and green beauty product and I will never go back to lotions or creams. Use daily for soft and radiant skin, fine lines, wrinkles, or acne scars. 
 
2. Mighty Leaf Organic Tea – stocking stuffer alert!
A warm cup of tea goes a long way on a winter day. I love this Canadian company and their Organic English breakfast and Herbals Blends. 

3. Moosewood Restaurant Favourites Cookbook 
An excellent addition to any kitchen, the Moosewood cookbooks have long been a family favourite. This winner combines their most requested recipes into one amazing collection. Many of my all-time favourite soup, stews and salads come from this cookbook. 

4. Vitamix Blender – break the bank alert! 
If you really love someone you’ll buy them a Vitamix. Just kidding. But seriously, I don’t know what I did before my vitamix. It blends smoothies and juices like a dream and can be used for soups, making nut milks, and even icecream. 

5. Scandinave Spa Blue Mountain 
Great for Mothers, Mother-in-laws and anyone else in your clan who's ready for a day of relaxation and de-stressing. Complete with thermal baths, sauna, eucalpytus steam room and solariums or you can go the extra mile and book them a massage for the total package. 

6. EOS Organic Lip Balm  – stocking stuffer alert!
A great all natural and organic lip balm that doesn't break the bank. Sweet mint and vanilla bean are my go-to flavours. 
 
7. Jade Eco-Friendly Yoga Mat
Know someone who takes their yoga seriously? Jade Yoga makes my favourite mat made of natural rubber.  These last forever and are nice and grippy for your best downward dog yet. They also come in a variety of thicknesses, from light and travel friendly to thick and comfortable for joint support. Jade also plants a tree for each mat purchased. 

8. Stainless Steel Water Bottle 
For the eternally hydrated or workout junkie, splurge for a stainless steel water bottle in lieu of plastic. These are unbreakable, last forever, and best of all are chemical free.  

That's the round-up! Hope it inspired some seriously healthy gift giving. Of course, some good quality dark chocolate in the stocking never hurts (check out Georgian Chocolate Co. which is locally made, ethical and delicious!)

​Have a wonderful Holiday Season! 

Dr. Katie Rothwell, ND