Partied hearty? Had a bit of an ice/meth binge? Detoxing after a run?

Here are some great tips and recipes to help your body repair. These come from Richard Kennedy, the nutrition specialist at the Bobby Goldsmith Foundation who works to help people living with HIV explore healthier ways to look after their bodies.

Whether you are living with a chronic illness or recovering from a big weekend on meth or detoxing from a longer ice run or none of the above, the recipes are yummy so do yourself a favour!

Rehydrating is Important

Well we all know about the various so called ‘Sports Drinks’ on the market such as Gatorade but not only are they expensive, they are not natural. Make your own and save a fortune – it’s easy and quick and all you need is a couple of bottles with caps from a Dollar shop. Store in the fringe.

• Add ¼ cup sugar and ¼ teaspoon sea salt to ½ cup HOT water.
• Stir until completely dissolved.
• Add ½ cup orange juice and 1 Tablespoon lemon juice to the sugar/salt water.
• Add a few ice cubes to each bottle, pour half of juice mixture into each bottle, then fill the rest of the way with cold water.

Stay away from coffee and tea and caffeine filled drinks. They might give you energy but will only dehydrate you further.

Sugar for Energy

After a binge, your blood sugar levels will be all kinds of fucked up. You may turn to chocolate bars and biscuits which are yummy and give energy - but there isn’t much in there that’s healthy. 2 Tim Tam biscuits (and who can ever stop at just 2) contains 6 teaspoons of sugar! Sugar can cause the body to go on a roller-coaster ride and causes mood swings. If you must have a sugar treat, go for Dark Chocolate which contains anti-oxidants. It’s best to avoid sugar where possible and go for fruit. But under no circumstances drink grapefruit juice on meth - research shows it can cause all sorts of problems in the intestines.

Oral Care

After an ice binge you are often dehydrated and the PH balance of your mouth has changed. So the lining of your mouth may be tender and painful ulcers form pretty easily. That makes some food hard to eat. The answer is soft food. Avoid crunchy and/or salty foods like potato crisps that can irritate and cause further dehydration. Try a couple of slices of soft wholemeal bread instead (crusts off if necessary) with a low fat spread. Other good options are Rice Pudding (recipe below) or even some fruit and custard. Try and stay away from alcohol for a day or too as well as the acid can irritate your mouth.

Replenishing Lost Nutrients and Calories

It is easier (and cheaper) for your body to absorb vitamins and nutrients from fresh food rather than from pills and supplements. Your body has a lot of rebuilding to do and many people overlook trying to get back into a normal meal cycle. Try and avoid food with ‘empty calories’ like soft drinks and sweets that fill you up but have no nutritional value.

Prepare in Advance...

Before you party the weekend away try and plan food for coming down, and stock the fridge and pantry. Prepare something that can be frozen such as a Shepherd’s Pie or a Baked Risotto or even a Baked Potato and Beans (recipes below) and be quickly heated in the microwave when you are hungry. Small frequent snacks may be easier than eating one large meal.

Taking care of your body should be a regular part of getting high. You will enjoy yourself more if you’ve eaten properly. It also helps with paranoia and can make the crash a lot easier.

Some Foods to Stock Up On

Bananas – these restore your potassium levels which become depleted through excess sweat and urination.

Small cans of tuna – good source of protein and Amino Acids. Meth strains the liver and fish helps fortify it and break down the toxins in your body.

Eggs, hard boiled or in an omelette - a good source of Vitamin B12

Yoghurt and ‘sharp’ cheese such as Cheddar or parmesan.– good for ‘gut health’ Roast chicken

Protein or sports bars

Easy Shepherd's Pie

500g Beef or Lamb mince
1 Brown onion, finely chopped
1 Carrot, diced
1 Cup Frozen Peas
1 teaspoon Dried Italian Herbs
2 Dried Bay Leaves Can of Condensed Tomato Soup (Big Red or Coles Brand)
2 Beef or Lamb Stock cubes Cup of Water

4 Potatoes – Skin on and quartered
½ Sweet Potato – peeled and cubed Butter
100g Parmesan or Cheddar Cheese
2 tablespoons of fresh Chopped Parley

Fry Onion and Carrot in Olive Oil over a medium heat for about 5 mins until soft. Add the Mince and stir until it has browned and become crumbly. Season with a little Salt and Pepper and add dried herbs.Add cup of warm water, crumbled Stock Cubes and Tomato Soup. Add the Bay Leaves and Frozen Peas. Bring to boil, stirring constantly then once it has come to the boil lower heat to a simmer and stir occasionally for about 20 mins until the sauce has thickened.

Boil the potatoes for about 10 minutes and then add the Sweet Potato and continue to boil until soft and they can be easily pierced with a fork. Drain potatoes and mash with a fork or masher adding the butter until they are smooth – you shouldn’t need milk. Add Parsley and half of the cheese to taste.

Put the mince mixture into a casserole dish (remove the Bay Leaves), and top with the potato mixture.

Boston Baked Beans

1 Brown Onion, finely chopped
2 cloves of Garlic, crushed
2 rashers of streaky Bacon, chopped
1 can Cannelloni beans
1 can Diced Tomato
2 tbsp Brown Sugar
1 cup cold water
1 tbsp wholegrain mustard (optional)
1 tbsp Golden Syrup (optional)

Heat some Olive Oil in a large saucepan over medium heat and add Onion, Bacon and cook until golden brown. Add Garlic and cook for another 2 minutes. Add Beans, Tomato, Sugar and Water (and Mustard and Golden Syrup if using)

Bring to boil and then simmer for 20 minutes until thick, or transfer to a casserole dish and bake for 30 mins at 180C.

Bake at 180C for 20 – 25 mins until the topping is brown.

This can be stored in the fridge for up to 2 days or divided into portions and frozen – then microwaved or reheated in a 160C oven. 

Quick Baked Potato

Large potato(es)
Olive Oil
Butter, Cheese or Baked Beans

Scrub a large potato to remove soil and prick about 7 or 8 times with a fork.

Microwave on full power for 10 – 12 minutes (15 – 18 mins for 2) – you will be able smell when it has started to cook.

Rub the potato with Olive Oil (and Salt if you like crispy skins) and place on a tray. Bake in a hot oven (200C) for 20 mins.

Spilt open and top with Butter, Cheese or Baked Beans

Oven Baked Chicken and Leek Risotto

Avocado Chocolate Mousse

A healthy twist on the classic

1 ripe Avocado
¼ cup Cocoa powder
¼ cup Honey ¼ cup Cream (optional)
1 tsp Vanilla

Whip up all the ingredients with a hand held electric mixer. If you want a lighter flavour, use less Cocoa Powder and more honey / cream.

Keep refrigerated covered with glad wrap.

Can be served topped with berries – frozen are just as good as fresh and less expensive.