Healthy Holiday Shots

You don’t need a huge amount to reap the benefits. That’s why we’re making “shots,” but not the kind you’re thinking of – sorry!

HEALTHY INFLAMMATORY RESPONSE SHOT

1 tsp ground turmeric + ¼ cup coconut milk + a pinch of black pepper

Toss one back: once a day at any time.

Taste: Rich and creamy with a hint of heat (minimal)

• Turmeric’s powerful antioxidant compound, curcumin, contains more than two dozen compounds that promote a healthy inflammatory response.
• Black pepper enables your body to absorb as much as 2,000 percent more curcumin—and coconut milk helps too.

SPEED MUSCLE RECOVERY SHOT

¼ cup tart cherry juice (mix tart cherry juice concentrate with water to dilute) + 2 tsp chia seeds + a pinch of sea salt

Toss one back: up to an hour before your workout and/or immediately following exercise.

Taste: sweet, sour, and salty all at once.

• Runners who drank tart cherry juice bounced back more quickly post-marathon and had less muscle soreness than those who drank a placebo. Anthocyanins in tart cherries have been found to inhibit enzymes involved in the creation of pain sensations in the body. It may help ease aches and discomfort caused by training and competition. 
• Water absorbing chia seeds help replenish the fluids you lose during a sweat sesh.
• Electrolytes in sea salt fend off muscle cramps and help you maintain water balance.

BLOOD SUGAR SUPPORT SHOT

2 tbsp apple cider vinegar + 2 tbsp water + ½ tsp ground cinnamon

Toss one back: Right before each meal.

Taste: Pretty sour—expect to squint while downing it.

• Research proves ACV’s ability to stoke your metabolism before a meal and blunt post-nosh blood sugar spikes by as much as 20%.
• Water mellows this shot’s sharp taste and the effects of the acid on your tooth enamel.
• Rich in chromium, cinnamon supports a healthy insulin response by encouraging your body to burn sugar for energy rather than storing excess as body fat.

DETOX SHOT

1 tbsp liquid chlorophyll (powdered chlorophyll will also work) + 1 tbsp fresh lemon juice + 2 tbsp cranberry juice

Toss one back: One more a week, or after overindulging.

Taste: Earthy meets fruity.

• Chlorophyll is the green pigment that gives leafy greens and algae their color. It contains antioxidants that help protect healthy cells from free radicals and aid your liver in detoxifying your body. In fact, chlorophyll binds to and removes heavy metals from the body.
• Your liver uses the vitamin C in lemon juice to produce bile, which is needed to break down fat. Vitamin C is also a strong antioxidant that assists the immune system. 
• Cranberries support the function of the kidneys, the organs that promote whole-body detoxification and acid-alkaline balance.

All four shots either support digestive health or normal inflammatory response or both! And, like I always say, a happy gut means a happier mind, and a happier you!

My tip: to save time, make a whole pitcher of shots at once. Just multiply the amounts below by seven, mix it all together, refrigerate, and dispense daily. They'll keep in the fridge for up to one week—or freeze them in large ice cube trays and thaw as needed.

Do you have a favorite “shot” you like to drink first thing in the morning?

Cheers!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods