🍷 HOW MUCH IS TOO MUCH?
.
🍇 Let’s talk alcohol. Believe me, I like a nice glass of Chianti just as much as the next white girl! 💁🏼♀️🍷 But how much is too much before damage begins to occur 🤔
.
❄️ With the holidays fast approaching, it’s easy to get swept away in the holiday festivities! Enjoy yourself this season but yes, sadly there is such a thing as too much wine (say it ain’t soooo!) Here are a few ways to take care of your liver and enjoy the holidays guilt-free + with ease 🙏🏼
.
HOW MUCH IS TOO MUCH?
🥴 Once you start feeling “tipsy”, it’s too much. However, this amount will vary for each individual! So although you may start feeling “tipsy” after 5 beers, this doesn’t mean that you’re NOT doing damage to your body! Our bodies detoxification system can only handle so much! (see MAX guidelines below) The tipsy feeling is generally a good sign that our bodies are no longer able to keep up with its natural detoxification system, and damage can begin to occur. And yes, alcohol DOES cross the blood brain barrier and DOES effect your REM sleep! 💤
.
HOW MUCH IS 1 SERVING?
🍺 Beer = 12oz
🍷 Wine = 5oz
🥃 Spirits = 1oz
.
MEN
🙎🏼♂️Men should not exceed 2 servings per/sitting and no more than 14 servings per week.
.
WOMEN
🙍🏼♀️ Women should not exceed 2 servings per/sitting and no more than 7 servings per week.
.
👫 Men + women metabolize alcohol differently. Women break down alcohol a lot slower; therefore, women aren’t able to withstand as much alcohol as men. For instance, 1 glass of wine for a woman is comparable to 2 glasses of wine for a man!
.
PREPARING FOR A NIGHT OUT
🎄 If you’re planning on indulging, support your body with these few tips:
.
✨ Take extra liver support supplements such as NAC, glutathione, turmeric and/or milk thistle.
.
✨ Increase your glutathione intake by eating these glutathione-boosting foods: Vitamin C rich foods + Sulfur containing foods.
.
✨ Increase electrolyte intake + hydration before, during and after consuming alcohol to help the body metabolize alcohol better.
.
✨ Opt for clean beverages: naturally fermented beverages, locally made distilled-spirits, clean cocktails and wine.
VITAMIN K #FoodFacts 💪🏼
.
🦴 This vitamin totally fascinated me when I was in school studying to become a Holistic Nutritionist. Why? Because I had no idea how crucial of a role it played in directing calcium safely to the bones! 🤯
.
💪🏼 WHY WE NEED IT
As mentioned above, a key role that Vitamin K plays is guiding calcium safely into the bones which helps to strengthen bone mineral density + reduce fractures, which is SUPER important, especially as we age, to help prevent diseases such as osteoporosis.
.
♥️ But beyond that, it also prevents calcium from building up in our vessels. Why is THIS important? Having adequate amounts of Vitamin K could help to prevent, reduce or even remove dangerous calcification (calcium plaque) in the arteries - particularly in the coronary (heart) arteries. With this being said, it’s good to know that this vitamin is crucial in blood clotting - which is great when you have a cut or nose bleed but can cause issues when those clots interfere with heart health!
.
💊 WHAT TO LOOK FOR
There are 2 types of Vitamin K; Vitamin K1 (phylloquinine) and K2 (menaquinone). K1 is often found in green veggies + is often very rare to be deficient in. K2 however comes from specific foods + bacterial synthesis and is known to be more deficient in individuals.
.
🤓 #FunFact
Our gut bacteria can actually make K2 which is why it was originally thought that we didn’t need to supplement with it! However, the amount produced in your gut is different for everyone. Healthy gut bacteria is crucial for this! If you have taken antibiotics or have suffered from gut infections/food sensitivities, you may not have enough K2 production. K2 is not stored in the body, so it needs to be consumed regularly or supplemented.
.
DIETARY SOURCES
🥦 Dark leafy greens
🥦 Green veggies
🥦 Cruciferous veggies
🥦 Avocados
🥦 Fermented soybeans
🥦 Ethically sourced liver
🥦 Free-range egg yolks
🥦 Grass-fed butter
🥦 Wild game
.
☀️CONTINUED IN COMMENTS☀️
Autumn cooking 🍂
.
🧡 Eating seasonally not only tastes better, it’s also:
🧡 More economical - for our wallet, our community and our world - go hug your local farmer and thank them for all they do
🧡 More nutrient dense - eating produce seasonally at their peak will allow them to have the highest nutrient content as they haven’t been picked early (before ripening) and shipped half way across the world
🧡 Helps our body to live in tune with nature’s rhythm - our bodies will naturally do this - this is why we crave warm, root vegetables + comfort foods in the winter and fresh, light fruits/veggies in the summer! Listen to your body, it already knows the way xo
.
🚜 Check your local farm stands this season for these locally grown produce:
.
VEGGIES IN SEASON
🥦 Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chard, Garlic, Green Onions, Kale, Kohlrabi, Leeks, Lettuce/Hardy Salad Greens, Mushrooms, Onions, Parsnips, Peppers, Potatoes, Pumpkins, Shallots, Spinach, Sunchokes, Turnips, Winter Squash
.
FRUITS IN SEASON
🍎 Apples, Asian Pears, Cranberries, Crabapples, Kiwifruit, Pears, Quince
.
RECIPES FEATURED HERE:
📝 Herb Roasted Chicken
📝 Roasted Maple Acorn Squash
.
🍁 For full recipes, click the link in my bio and check out my Fall Recipes! Go to ➡️ recipes ➡️ fall or go to: https://sophrosynewellness.ca/category/recipes/fall/ 🍂
.
.
.
#autumn #fall #autumncooking #fallcooking #fallproducr #autumnproduce #produce #seasonalfood #seasonaleating #acornsquash #recipes #roastedchicken #cleaneating #eatlocal #local #locallygrown #economical #nutrient #holistichealth #holistichealing #holisticliving #rhn #sophrosynewellness #fruit #veggies #yyj #pnw #vancouverisland #victoria
