The Holiday Fifteen

When you say those words, what image comes in mind? Perhaps gaining a little weight? The holidays are tough to stick to any strict diet of gluten free cookies and non alcoholic drinks. Everywhere you go, temptation awaits you. I was just spending some time with family and friends in Virginia for the holidays. Cookies, dip, and fancy cocktails were everywhere I went. Even with the best intentions, I rationalized to myself that I could splurge a little. My reasoning - Its the holidays and I can always make up for it later.
But in reality, that isn't necessarily so. As Americans, we are constantly tempted with fast and easy food. But those foods are full of bad fats, salts, sugars, and preservatives. And holidays are only a magnification of that temptation. Christmas parties and family gatherings mandate long hours surrounded by delicious smelling treats and beverages. One or two items might not be too bad but before you know it, its ten or fifteen cookies or cheese with crackers.
Then regret sets in, whether in the form of mental anguish, gaining weight, bloating or heartburn. The latter two are no fun to talk about but it can't be denied. We all know what it feels like when we eat a little too much for Christmas dinner. And sometimes that feeling seems like it lingers for days.
What is a person to do? The most important thing for a person to do is try to maintain self control but we are all human.
Here is my version of the Holiday Fifteen:
1. Digestive Enzymes - One of the many reasons people have digestive issues is due to a lack of the appropriate enzymes to digest their food properly which causes the bloating or heartburn. Digestive Enzymes are easily purchased at a health food store or through your physician. I prefer Biotics Research Product - Beta TCP. It can be taken with your meal. There are other such good products by NOW and Nature's Way and all products are relatively inexpensive.
2.Increase Fiber intake - to help with proper digestion, appropriate fiber intake is needed. Maintaining regularity is key to help prevent bloating and constipation, which foods like cheese and dairy can promote. Blue Heron Fiber supplement is very effective but there are many options available at your local drugstore. Increasing your fiber can also curb your appetite and perhaps you will eat one less cookie.
3. Probiotics and Prebiotics - With antbiotic use, many people have an imbalance of the good and bad bacteria that is needed to help digest your food. Increasing your intake of the appropriate yogurt or supplementing with probiotics in capsule form can be very effective in helping reduce gluttony symptoms. The key is to start taking the recommended dose of a refrigerated bottle unless otherwise directed by your physician. Refrigeration is key to keeping those little bacteria healthy so they are more affective in their job. But you must remain consistent with the intake of your pre and probiotics. You have to give your body the opportunity to build up a steady supply.
4. Hawthorne Chews - I have discovered this little piece of heaven when it comes to full feeling in your stomach after eating too much. Hawthorne is a botanical that has gained recognition for helping people with heart problems but is always effective for digestion. You can also get the same effect from chewing the leaves of the plant but that is a little harder to come by.
5. Ginger Chews - Ginger was not choosen to assist with your sushi by accident. It is very good for digestion and chewing one after a big meal can help with reflux .
6. Avoid Peppermint - Many people think that mints were just chosen to be given after a meal to help with bad breath. But peppermint oil actually reduces your lower esophageal muscle which can make it easier for your stomach acid to flow back into your esophagus. Beware!
7.Herbal teas - There are so many digestive teas that are available to help the feeling of fullness after eating. I prefer the Yogi line of teas especially since they alway have a little bit of divine wisdom with each tea bag. My personal favorite is the Peach Detox tea that helps with kidney and liver function with the use of certain herbs such as dandelion, which is a great diuretic. Having a little tea before bed time might make it little more comfortable for you to fall asleep.
8. Peppermint Tea or Ginger Tea - I know I said avoid peppermint oil but peppermint in tea form helps reduce bloating and ginger tea helps with nausea.
9. Essential Fatty Acids - These are the fatty acids that the human body does not produce and needs outside assistance to help create the necessary functions. A lack of these EFA's can do significant damage to your gut lining and increase the level of inflammation in your body. Good sources of EFA's are the very famous Omega 3 oils such as fish and cod liver oil.
10. Vitamin D - Most everyone has heard that Vitamin D helps make you happy but not many realize how it helps with digestion. Your body is a very delicate system that relies on all parts to do their duty. Vitamin D is essential for many chain reactions and absorption of minerals like magnesium which helps with bowel movements. Just trying to get a little bit of sun is not a bad idea for the holidays but it is hard if you don't live in Florida.
11. Glutamine - This is a very important amino acid that helps to nourish the stomach lining of the intestine and stomach. In times of stress, your body decreases the amount of glutamine that it produces. If the lining of your stomach is not properly nourished, your ability to digest is decreased. Seek the advise of your health professional before taking this supplement.
12. Take a walk with a relative or a beloved friend. Keeping active promotes digestion. So even when you feel like taking a nap after dinner might be a good idea, why not take a walk or do some window shopping?
13. Learn to relax - I probably have mentioned this often when speaking about most anything. I do so from experience. I have myself suffer from an ulcer. It is no fun and it is not helped with increased stress. Learning to relax just a little can give you a little relief from your heartburn or digestion issues. So eat a little slower and enjoy the taste of that spinach dip instead of gulping it down.
14. Focus on breathing - You knew that was next. Breathing is so important for digestion.
15. Eat your fruit and vegetables - Fruit and vegetables are key for so many processes that happen in your body which include giving you fiber and nutrients to help promote proper digestion. There is nothing better than eating the proper nutrition instead of relying on supplementation.

So, instead of depending on your new year's resolution to help make up for the crazy holidays, try being proactive! And then that new year's resolution will be that much easier to keep.

Staying Healthy During the Holidays

Thanksgiving has passed and it won't be long before we are all celebrating Christmas with our friends and families. For this Thanksgiving, I spent time with my family which included my two young nephews. If you know anything about kids, it should be that they are germ havens. Kids love to get dirty and stay dirty. And who can resist kissing the lovable chubby cheeks of a red headed nephew? I say, if you can, than there is something wrong with you but perhaps you are smarter than you think.
The holidays mean close interactions with friends and family and objects. Think of all the events that you will go to where you will stick your hand into a bowl of chips or be confined in a small room with someone that keeps sneezing or blowing their nose. Now, I am not saying that you should avoid holiday gatherings but here is a list of things that you can do to help get you through the holidays.

How to Survive the Holidays:
1.Wash your hands: Try to wash them as many times as you can to keep those germs away from you and others.
2. Take a good whole food multi-vitamin: Trying to eat healthy through the holidays is a challenge and we all splurge a little bit. But excess sugar in your diet can put a strain on your immune system. Have a little extra support to get you through the holidays is very important.
3. Keep up that exercise routine: Parties and more parties can really change your routine. Try to keep your workout schedule or modify to fit your plans. Maybe try to do 20 mins of cardio before you get ready for the work christmas party. You needed to changed clothes anyway, why not add a little sweating in there before you put on that fancy party dress?
4. Take a look at your medicine cabinet: Nothing is worse than waking up in the middle of the night coughing or having a runny nose and not having anything to help you get back to sleep. If you are like me, I have certain products that I use such as Lauricidin (http://www.lauricidin.com/) to help combat colds. But this product is only offered through mail order or at physicians offices that sell the product like mine. If I have to wait to get it in the mail, that means days of being sick that could of been avoided.
5. Purchase a neti pot(http://www.sinucleanse.com/product/neti.htm): If you are like me, I don't like to take medicine unless I really have to. At the first sign of congestion, why not try a safe alternative that helps to cleanse your sinuses? Many people are hesititant to use them because they feel like they are drowning. The most important thing to remember is not to breathe out your nose but through your mouth. Or try an alternative to the neti pot - http://ayrrinsekit.com/. It is more a nasal wash and many people find it easier to use. And come on, you can't deny the ancient wisdom of yogis.
6. Got Mediation? - Holidays brings lots of parties and presents. But it also brings stress. Mediation has been proven to reduce blood pressure and pain. But there is nothing wrong with taking ten minutes to just sit and relax. There is nothing you can't handle with a clear head. Can't mediate? Try just focusing on your breathing. You will be amazed of how better you feel if you just stop and take a deep breathe.
7. Pick your poison. Whether you like to treat yourself to a massage, acupuncture, chiropractic, manicure/pedicure, or pilates reformer class, do something for you. Even though the holidays are about giving and appreciating others, it doesn't mean you can't give to yourself. And by giving to yourself, you feel better and stay healthy.
8. Don't go to work sick. Okay, so you have tried your best to stay healthy through the holidays but sometimes it can't be avoided. At the first sign of any cough, sneeze or headache, take some time away from work. Otherwise, you will be too sick to open presents.

Now, these are just a few things to help you get through the holidays healthy and happy. Try to do a few and see how it you make it into the new year.