It's the day after St.Patrick's Day, or any other celebration, and you wake up with a headache, upset stomach, your mouth is dry and you're feeling down… 

It's official...you have a “hangover". No matter what you do your body needs rehydrating, rest and sleep to recover. You need to nourish your body with vitamins and liquids. Here are some tips;

1.     Sleep 

Your body needs to recover so sleep is your best option. Try to stay in bed if you have the luxury…

2.     Liquids

The symptoms you're feeling post-drinking are signs of dehydration caused by the alcohol. That's why you must rehydrate yourself by drinking a lot of water when you get up. Rehydrating your body is the key to recovering from the hangover, this cannot be stressed enough. You can even put some lemon in your water because it'll help soothe your stomach and will add vitamin C. When drinking water, avoid water that is extremely cold or hot; drink water at room temperature. Also orange juice is a good option because of its vitamin C content or you can try coconut juice, which will replenish your electrolytes. 

3.     Coffee

Even though you feel like coffee is your cure, caffeine is a diuretic and it will cause further dehydration of your body. Also milk and other dairy products are not a good idea for an upset stomach and nausea. Stay away from them.

4.     Food

A couple slices of plain toast or a few crackers can be a good idea. Carbs will help bring up your blood sugar levels. Or have a piece of fruit, which will refresh and give you the energy you need.

5.     Exercise

Sweat it out… Endorphins released can elevate your mood and detoxify your body and make you feel better...clearer.  Just be sure you drink lots of water as not to get dehydrated. 

If you want to prevent a “hangover” then try to eat a meal, or at least a snack, before or while you are drinking. Water before bed will also help wash out the alcohol from your system, and drinking water between drinks is also a great way to prevent the hangover effects.

Head on over to my recipe tab and make yourself a Liver Detox Shake.  You'll be feeling better in no time.

In good health,
Cheryl Wahl, RHN, Personal Trainer

Your alarm goes off, time to get up and get ready for the day.

You hop in the shower (which is sparkling because you finally had time to clean it last night).  Lather the shampoo, rinse, condition, soap-up, rinse, done.

Once you’ve toweled off, slather on the lotion – legs, arms, face.  The winter weather sure dries your skin hey?

After a hearty breakfast, back to the bathroom, quick brush of the teeth, final touch-up of make-up and hair spray and you’re ready for the day.

Sound typical?

Let me point out that you’ve just exposed yourself to cancer causing toxins 7 times!  And that’s before you’re even out the door.

Here’s my top 4 ingredients to avoid and recommended products to use instead.

Propylene Glycol:

This is used in cosmetics to help retain moisture content, or prevents it from drying out. It is also used as an industrial anti-freeze, and is the major ingredient in brake and hydraulic fluid. Laboratory tests show it to be a strong skin irritant.

Material Safety Data Sheets (MSDS-required by the government) on this chemical warn to avoid skin contact as it is systemic (affects the entire system) and can cause liver abnormalities and kidney damage.  As well, it can damage the cell membrane.

It’s crazy that you will find this ingredient in hand and body lotions and facial moisturizers that you rub into your skin. It is hard to find any personal care product at the drug store that does not have this poison among its ingredients.

Xenoestrogens:  

Also known as estrogen mimickers, these have the ability to disrupt our natural hormonal systems, creating hormonal havoc that can worsen symptoms of peri-menopause, PMS, and menopause, including weight gain–especially in the abdominal area–and increased breast cancer risk.  There are 160 xenoestrogens that may be involved in breast cancer development.

Xenoestrogens to avoid are: Parabens are commonly used as a preservative in cosmetics, shampoo and toothpaste. Bisphenol-A, or BPA are found in plastics and the lining of cans. Phthalates are used in children’s toys, nail polish and perfumes.  Oh, and it’s used in hair spray too but you wouldn’t know it since they can claim it’s a fragrance on the label. Red food dye #3, used in everything from toothpaste and medicines to any food product that is pink, red or purple (didn’t we just celebrate Valentine’s day with all those brightly colored treats?).

Triclosan:

Used in antibacterial soaps and cleaners, it is an aggressive antibacterial agent that can promote the growth of drug-resistant bacteria. Rebecca Sutton, PhD, a senior scientist at the Environmental Working Group (EWG) says “The American Medical Association has found no evidence that these antimicrobials make us healthier or safer, and they’re particularly concerned because they don’t want us overusing antibacterial chemicals — that’s how microbes develop resistance, and not just to these [household antibacterial], but also to real antibiotics that we need.”

Other studies have now found dangerous concentrations of triclosan in rivers and streams, where it is toxic to algae. The EPA is currently investigating whether triclosan may also be a hormone disruptor, or xenoestrogen. It is a probable carcinogen.

2-Butoxy Ethanol:

This is a key ingredient in window cleaners and multipurpose cleaners like kitchen & bath products.  It is a powerful solvent that belongs to the ‘glycol ethers’ family.  According to the EPA’s website, “in addition to causing sore throats when inhaled, at high levels glycol ethers can also contribute to narcosis (unconsciousness), pulmonary edema (heart failure), and severe liver and kidney damage”.

This is taken right from an MSDS in a workplace environment: “may be a CARCINOGEN in humans. There may be no safe level of exposure to a carcinogen, so all contact should be reduced to the lowest possible level”.

Alternatives

Choose beauty products that don’t contain these ingredients like:

Aveeno - http://www.aveeno.ca

Avalon Organics - http://www.avalonorganics.com

Burt’s Bees - http://www.burtsbees.ca

Dr. Bronner’s Soaps - http://www.drbronner.com

Jason - http://hain-celestial.ca/OurBrands/Jason

Kiss My Face - http://www.kissmyface.com

Moroccan Oil - http://www.moroccanoil.com/canada/countryselector?website=ca&lang=en

Nature’s Gate - http://www.natures-gate.com

Tom’s of Maine - http://www.tomsofmaine.com/home

Weleda - http://www.weleda.com

Check out this website by Environmental Working Group for a list of what’s in your beauty products. http://www.ewg.org/skindeep/

And when it comes to cleaning your house, go for the good old-fashioned cleaners like vinegar and water for the mirrors and windows, baking soda to scrub the sink and tub, and borax as a disinfectant.

If you have clogged drains, try ½ cup salt with 4 litres of water and pour down the drain.  For stubborn clogs, try ½ cup baking soda with ½ cup vinegar.

How much time do you spend in the kitchen? You don’t have time to cook? Do you sometimes buy takeout or processed foods? Well it doesn’t have to be that difficult. You can prepare healthy meals in your kitchen with minimum time and effort. Here are some fast and easy cooking tips for you and your family.

Tip 1:

Use pre-cooked or pre-cut meat.

In many supermarkets whole chickens, turkey and chicken breast is available fresh from the rotisserie or grill. As well you can buy pre-cooked shrimp from the fish section. In most grocery stores they will cut your meat as you wish, so take advantage of this, and all you have to do is prepare a vegetable dish or side salad.

Tip 2:

Stock up on frozen vegetables and don't forget about ready-to-eat veggies.

For easy cooking frozen vegetables are always handy. You can freeze them yourself or buy already frozen. In a few minutes your vegetables are ready to enjoy.

Take advantage of salad bars. They offer ready-to-eat raw vegetables and prepared salads or you can buy pre-cut, pre-washed bags of salad.

Tip 3:

Salad as a main dish.

Make a big tossed salad with several kinds of greens, cherry tomatoes, red peppers and cut-up carrots. Just add your chicken strips, tuna or shrimp. For a healthier choice you can use hemp seeds, sesame seeds, flax seeds, quinoa, olives, sunflower seeds, pumpkin seeds or walnuts.

Tip 4:

Get a blender.

Especially in the winter, soup is a good choice. Just boil your vegetables until cooked and blend them, with the cooking liquid. In minutes your soup is ready.

Tip 5:

Skip meat.

Another way to save cooking time is to skip the meat. Vegetables are perfect to make omelets, pasta, vegetarian burgers or burritos.

Tip 6:

Canned beans.

You can also buy organic canned beans. Use them in your salads, soups or as a side dish. They are an excellent source of fiber and protein.  Make sure to rinse them really well to help reduce gas and bloating.

And my favourite brand of beans?  Eden organic.  Their canned aren't lined with BPA, a known carcinogen.

Tip 7:

Use easy to prepare veggies

They require minimum time for preparation like baby carrots, cauliflower, broccoli, Brussels sprouts, asparagus, a bag of washed spinach leaves, zucchini, peas, cherry tomatoes and more.

Tip 8:

Use herbs

Ginger, saffron, turmeric and basil are some of the herbs you can use in your meals. Not only can they make a simple dish a delicious one, they also have healing properties for those with digestive or inflammatory issues.

Tip 9:

Yogurt

Always keep Greek or Balkan yogurt in your fridge. Almond and coconut yogurt are also good choices. You can make sauces, desserts, breakfast, smoothies or simply eat them with fruit. They are also cheaper than probiotics and contain all the necessary bacteria for digestive healing.  Just make sure to buy the plain, the flavoured ones have WAY too much added sugar.

Tip 10:

Fruit as dessert

Blueberries, strawberries and raspberries are full of antioxidants, so use them as dessert with ice cream, vanilla yogurt, nuts or coconut. Ready in a few minutes it's a great healthy choice for dessert or even a snack.

Bonus Tip:

Last but not least invite your family or friends to cook with you. You can have a fun time together and save some time while you're at it.

Use these simple and quick tips to prepare and cook your meals and enjoy your healthy fast food.


Share your tips in the comments below, I love to see how creative people can get when saving time, and money.

And remember, if you feel you need help with meal planning and time saving tips, get in touch with me, I'm happy to help.

In good health,
Cheryl Wahl, RHN, Personal Trainer
778-836-3831