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Why do we need alternatives to alcohol?
We all know that drinking “too much alcohol” can have negative consequences to liver health, brain function, cardiovascular health and hormone regulation. We are now learning, even moderate or small amounts of alcohol can create negative impacts on health.
- ●Even 1 drink of alcohol for women (that’s 6oz of beer, 4oz of wine, or 1 oz of liquor) lowers sleep quality by 25%. Two drinks lowers sleep quality by 40%.
At first, you may experience more deep sleep. But as your liver starts to metabolize, or process, the alcohol while you sleep you experience more N1 stage sleep, the lightest stage sleep, causing frequent wakings. Over time this contributes to immune, metabolic and cardiovascular dysfunction because the body is not able to carry out cellular restoration functions while sleeping.
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●A 30-year longitudinal study by Oxford showed that drinking even 1 drink a day, on average, can cause brain volume to shrink over time. Participants who drank a moderate amount of alcohol showed “almost 6 times the risk of hippocampus shrinkage than nondrinkers”.
Brain shrinkage, or atrophy, is one of the most common features of dementia and can significantly increase the likelihood of cognitive impairment.
- A study published in the American Journal of Gastroenterology in Oct 2020 found that even 1 drink per day significantly increased the risk of liver damage, or cirrhosis, compared to long-term abstainers. Worth noting: this study found risk of liver damage was significantly higher in female bodies when having just 1 drink per day.
Don’t worry, there’s good news!
Even after years of consistent alcohol use, the liver can bounce back and regain its function. Studies suggest that if you are a light, or occasional heavy drinker (about 4-5 drinks per week), 30 days is enough time for liver function to improve.
Meaning you can see improvements in skin, digestion, energy, mood, cognition and sleep quality in just 4 weeks!
.What are Adaptogens?
Adaptogens are plants or plant compounds that help to modulate (modify, alter or exert effects over) the Immune & Central Nervous System. These compounds generally help to support optimal functioning and increase our body’s tolerance, or resistance, to all kinds of stress including physical, chemical and biological. Due to their ability to help us manage stress on a physiological level, these compounds can often induce feelings of relaxation and calm.
You can use adaptogens and adaptogenic herbs to create fun, tasty, and medicinal drinks that serve as alcohol or caffeine alternatives.
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What is a mocktail?
A mocktail is a cocktail where the alcohol has been substituted for non-alcoholic ingredients or has been omitted.
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So how to get started?
●Look over the list of adaptogenic plants below. Get curious, and do your own research to find others.
●Look over the mocktail recipes below. Get curious, and look up some other recipes!
●Order the ingredients from a trusted supplier, like your local health food grocer, supplement shop or online supplement provider, like Fullscript.
●Have fun exploring and trying new things!
●Decide you don’t want to make your own creations? It’s way more fun and lighter on your wallet to try creating your own concoctions, BUT, you can try a few that are already available in stores and on-line:
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Some common adaptogenic plants:
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1.Lemon Balm
a.Uplifting & calming, helps to ease stress; may be helpful for kids who have trouble focusing, improves stress tolerance
2.Maca
a.Natural energy booster, mood booster, supports stress tolerance
3.Kava
a.Anti-inflammatory and anti-cancer effects; increases feelings of relaxation and calm.
*Kava should be taken in moderation and should not be used regularly long-term.
4.Reishi
a.Cardiovascular support, promotes healthy blood glucose response, improves stress tolerance, promotes optimal immune functioning
5.Holy Basil / Tulsi
a.Improves stress tolerance, supports healthy immune functioning, increases overall wellbeing
6.Ashwagandha
a.Reduces anxiety, stress, sleeplessness and fatigue. Supports immune and cognitive function.
7.Elderberry Syrup w Reishi
a.Antimicrobial & great for the immune system; elderberries stimulate and strengthen immunity; reishi is an excellent immune booster too
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Recipes:
1.Holy Basil refresher
a.Start with sparkling water and stir in fresh squeezed grapefruit, lime, orange or other fruit to taste. Stir in crushed mint and basil if you prefer. Optional: Add an ounce or two of pineapple juice.
b.Add 1 serving* of holy basil tincture, lemon balm, or lavender
Add ½ serving* of Kava in times of high stress
c.*Servings will change depending on product and brand
2.Maca Hot Chocolate
a.1 Tablespoon unsweetened cocoa powder
1 Tablespoon unsweetened chocolate, chopped
1 Tablespoon maca powder
1 1/2 Tablespoon sweetener to taste
2 Cups unsweetened vanilla nondairy milk
1/8 teaspoon Himalayan pink salt
b.We added all ingredients to a crockpot to warm up together. To make single servings warm your milk in a pot on the stove, stir in all ingredients and use an immersion blender. OR add all ingredients to a blender then pour into a pot to warm up on the stove.
3.Cacao, Maca & Reishi Morning Energy Brew
a.For 1 serving, add 1 Tsp each of Maca & Reishi powder and 1 Tbsp cacao powder. Mix with non dairy milk of choice, and 6 oz decaf coffee, Rasa, roasted Dandelion, roasted Chicory, or other coffee alternative
b.Use whisk or immersion blender to blend powder and liquid ingredients. Add cinnamon and/or sweetener of choice to taste.
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1 cup water
1 hibiscus tea bag *We used Traditional Medicinals brand
2-4 Tbsp elderflower syrup (strong elderflower tea with honey)
1 serving Kava tincture & 1 serving Ashwagandha tincture
Fresh ginger root slices and pomegranate pearls
½ cup unsweetened coconut milk
Ice
a.Brew tea according to instructions with 1 cup water. Brew for 5-8 minutes and remove tea bags. Add all other ingredients and stir.
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5.CALM Hot Tea
a.Choose 2 of the following teas: lavender, lemon balm, chamomile
Brew to instructions and then add Calm magnesium powder
Very relaxing.
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6.Pear Cucumber Cooler
1 can San Pellegrino Limonata
2 shots cucumber juice
½ pear, peeled
3-5 crushed mint leaves
½ lemon, juiced
1 serving lemon balm tincture, and/or 1 serving Kava tincture.
a. Peel cucumber and puree in a blender with ½ pear, peeled and cored. Strain through a fine mesh strainer or pour through tea strainer. Crush mint leaves with the back of a spoon. Juice ½ of a lemon. Pour together, stir. Mix in a serving of lemon balm or kava tincture.
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7.Strawberry Basil Quencher
3 oz strong lemon balm tea (1 tea bag, steeped for 15-20 mins)
3 strawberries
5 basil leaves
1 tbsp lime juice
1 tsp sweetener of choice
3-4 oz sparkling water
1 serving holy basil tincture
a.Muddle strawberries, basil, lime and sweetener in a glass for about a minute. No muddler? – Place in a container with a lid, press the fruit down with a fork and roughly chop the basil leaves. Close the container and shake for 1 minute, then pour back into a glass.
b.Pour the sparkling water, tea and holy basil in over the other ingredients. Stir gently. Add ice if you wish.
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2 oz pure pomegranate juice
1 oz pure pineapple juice
.5 oz fresh lime juice
2 oz sparkling water
1 serving ashwagandha tincture and/or 1 serving kava tincture
a.Pour all ingredients together and stir gently.
b.Optional Garnishes – pomegranate arils, lime slices, fresh mint or fresh rosemary
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9.Other adaptogenic recipes to explore
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Our favorite herbalists and products:
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1.Lindsay @ Full Flower Herb
a.Find her on Etsy and the Durham Farmers Market on Saturday morning
2.Suki @ Herb Haven
b.We have started to carry some of her teas! You can order them and have them shipped to you or if you live near Durham, her teas are at the Durham Co-op.
c.She has notes on her website as to how long to steep
3.BowerBird Flowers
b.Has very affordable dry herbs for teas
c.Offers adaptogenic drink menu
5.Other good sources of loose teas, herbs and adaptogens:
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Temperature of teas
*Note: 212F is considered a full boil
See a full chart here: https://artfultea.com/blogs/101/tea-brewing-temperature-guide
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2.Green tea: 175 to 180 degrees
3.White tea: 175 to 180 degrees
4.Oolong tea: 195 degrees
5.Herbal tea: 212 degrees
6.Rooibos tea: 212 degrees
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Tools for loose leaf tea:
1. Stainless steel mesh infuser
a.These come in all shapes and sizes: balls, cups to sit on a mug rim, spoon, or as a part of the teapot
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2.Loose leaf filter
b.Boil water and then place tea in cheesecloth pouch and pour water over
e.Teapot with built in infuser
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Before you go:
Questions about how to stop drinking? Finding it harder to stop drinking than you thought?
●Apps to help you be more mindful of your alcohol consumption and associated symptoms
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Please don’t hesitate to reach out to us for guidance or support on your healing journey!
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All the best,
Kelly Price-Brewer
Wellness Coach
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Aug. 19, 2024
