After months of indulging in rich foods, holiday desserts and festive cocktails, the new year often brings seasonal mood changes, fatigue and unwanted weight gain. For both practical and symbolic reasons, January is the ideal time to hit the restart button and commit to a new year of better mental and physical health.
“The best way to reset after the holidays isn’t through extremes, it’s through consistency! Rather than jumping into a restrictive cleanse or intense diet, focus on creating 2–3 realistic, actionable habits that you can sustain long term,” suggests Amanda Fitt, Clinical Nutritionist trained in functional medicine and owner of Purely Nourished in Bend.
Some universally beneficial goals Fitt suggests:
- Include a high-quality protein source at every meal and snack
- Eat at least three different plant foods with each meal (veggies, fruits, grains, nuts/ seeds)
- Drink 60-80 ounces of water per day
“Rather than a quick fix, think of detoxing as a daily practice supported by consistent, balanced nutrition and good hydration,” Fitt adds.
Along with that plan, many Americans take part in a movement called, ‘Sober January’ – a month-long break from alcohol with ‘mocktails,’ beverages that let us enjoy the social side of drinking without the alcohol or calories. Mocktails are not only delicious, but they also contribute to overall health by providing antioxidants, hydration and functional ingredients. When setting up a plan for the rest of the year that includes healthy eating and drinking, mocktails focus on taste and experience, rather than alcohol content. Ingredients for mocktails can be seasonal and can include fresh or frozen vegetables, fruit juices, kombuchas, teas, coffee and flavored seltzer drinks.
“Sober January can be incredibly effective, not just for your physical health, but also for building awareness around our habits. Research continues to show that no amount of alcohol is truly ‘safe,’ and even a short break from drinking can yield noticeable benefits like improved sleep, better digestion, clearer skin, and more stable energy,” explains Fitt. “Even if you reintroduce alcohol in moderation afterward, that one-month pause often helps people reset their relationship with drinking, become more intentional about when and why they drink, and realize how much better they feel without it.”
Winter in Central Oregon can feel a bit dreary and mocktails can offer a bright and healthy lift year-round. They’re not only a great way to boost energy and wellness, they are also a great way to get creative with fresh ingredients, juices and vibrant flavor blends. Plus, hosting a mocktail gathering keeps the social spirit alive during those gray winter skies.
Tools for a Successful Mocktail Bar
- Blender, juicer, or immersion blender
- Cocktail shaker
- Pitcher
- Cocktail glasses
- Clean containers to store ingredients
- Ice
- Garnishes – dried blood oranges, mint, basil, lemons, limes
Healthy Mocktails That Target Health Concerns
Handcrafted mocktails with fresh ingredients and tasty mixers are not only a refreshing treat, they’re packed with nutrients that can target various health concerns. Try these recipes below for a healthy happy hour:
Virgin Beet & Carrot Juice Mocktail (Great for boosting antioxidants)
Two medium beets (juiced)
Two medium carrots (juiced)
1 small orange or ½ lemon
1 tablespoon of honey
Ginger Beer
Directions: Combine vegetable juices, squeezed orange or lemon and honey in shaker, pour over ice and add Ginger Beer, drink immediately.
Ginger Lemon Detox Cooler (Great for a January Detox)
Two inches of fresh ginger root
½ cup fresh lemon juice
2-3 teaspoons of honey or agave
Club soda
Mint for garnish
Directions: prepare the ginger infusion by boiling the root with water, letting it steep and separating the pieces out of the liquid. Combine it with the lemon juice and honey or agave and cool in refrigerator. Once cooled down, pour over ice and top with club soda and mint garnish.
Best Batched Mocktails for a Sober Super Bowl
Throwing a Super Bowl party and need some batched mocktail ideas? Read below for some delicious, pleasing, non-alcoholic drinks that sober guests can enjoy for the big game!
Virgin Cranberry Basil Sangria
Three cups of cranberry juice
1 large orange
1 can of seltzer
1 apple
1 package of frozen cranberries
Basil leaves
Directions: In a pitcher, combine the cranberry juice, the juice from the large orange, seltzer, cut up apples and frozen cranberries. Pour over ice in individual glasses and garnish with basil leaves.
Winter Blood Orange Spritzer
4 medium Blood oranges
½ tablespoon Honey (room temperature)
½ tablespoon Vanilla extract
Sparkling water
Directions: squeeze the blood oranges into a shaker, add the honey and vanilla. Pour over ice in a cocktail glass and add sparkling water or club soda. Enjoy!
PurelyNourishedNutrition.com
Tips to Support Healthy Detox
“The truth is, your body already has a sophisticated detoxification system – your liver, kidneys, lungs and guts work around the clock to remove waste and toxins. The goal is to support these systems daily, not flush them entirely,” states Fitt.
To do this, focus on nutrient-dense foods that fuel your natural detoxification processes:
- Cruciferous vegetables (like cauliflower, cabbage, and broccoli sprouts) help the liver
process and eliminate toxins. - High-fiber foods (such as beans, chia, flaxseed, and whole grains) keep digestive regular and support the gut’s role in detoxification.
- Hydration is key! Water, herbal teas, and mineral-rich broths are all fantastic options.
- Antioxidant-rich foods (berries, herbs, spices, and colorful vegetables) help neutralize free radicals and reduce inflammation.
“The best way to reset after the holidays isn’t through extremes, it’s through consistency,"
—Amanda Fitt, Clinical Nutritionist and owner of Purely Nourished
"Research continues to show that no amount of alcohol is truly ‘safe,’ and even a short break from drinking can yield noticeable benefits like improved sleep, better digestion, clearer skin, and more stable energy,”
—Amanda Fitt, Clinical Nutritionist and owner of Purely Nourished