Festive Indulgence

How to enjoy holiday temptations while soothing body and soul

By Julie Daniluk R.H.N.

 

The holiday season is a whirl of obligations. Plan ahead to enjoy yourself without losing control of your mind—or body.

 

Stressful enteraining, endless social engagements and tempting rich treats can take their toll on our digestive systems during the holidays. Read on to discover how you can eat to feel satisfied and energized.

 

The first step is to formulate a plan of attack. According to Toronto nutritionist Tzabia Siegel, we frequently make unconscious food choices. Siegel suggests “creating a conscious intention for your eating prior to a party. It is a good idea to eat some protein before leaving, or before your guests arrive, to curb your appetite.” She also warns that “going to a party hungry is best avoided” because it takes 20 minutes to register that our stomachs are full and in that time we can over-consume. Be proactive and “bring some food with you that you find nourishing and satisfying,” she says. Remember to savor the experience.

Eat slowly to enjoy every bite for a gourmet experience. “Chew food thoroughly,” says Swami Satyanda in Ancient Tantric Techniques of Yoga (Bhargava Co.). “Poorly chewed foods are more difficult to digest and may lead to intestinal discomfort.” Try to count a chew for every year of your age. For example if you are 30 years old, chew each mouthful 30 times. We produce fewer enzymes as we age, so chewing more in the mouth means less hard work for your stomach and intestines.

 

By minimizing your food choices and choosing complementary foods like radishes with meat or seaweed with beans, you can help your body process the meal. Eating a variety of different foods can overwhelm our digestive system resulting in bloating and gas. Use ginger, turmeric and papaya for their natural digestive qualities or try a digestive enzyme if you feel you’ve made poor meal choices.

 

When out on the town enjoying some festive cheer it is important to think ahead to avoid painful hangovers and stomach aches. Start by drinking two cups of water for every glass of wine and take 1,000 mg of vitamin C before bed. Have beverages containing electrolytes (typically found in sports drinks), or hot water with lemon juice to alkalize your system. The day after, try a vitamin B complex to support the nerves. Cleanse the liver by eating grapefruit or applesauce this will help your body process the alcohol. If you are experiencing any diarrhea, you will most likely find pro-biotics will balance things out soon.

 

Pro-biotics are good bacteria that help digest food. They produce vitamins B and K and increase the absorption of minerals  while crowding out bad bacteria. Try eating live cultured yogurt and fermented foods including kefir and sauerkraut, as they are excellent sources of pro-biotics. When travelling, it is a good idea to carry some capsules as they help your body adjust to new water sources. If you find that you’re constipated or have an irritable stomach lining consider increasing your fibre intake.

 

The soluble fibre in oats, peas, fruit and flax absorb fat, slow down the release of glucose into the blood and lower your insulin response acting like a sponge. An easy way to enjoy it is to sprinkle a tablespoon of ground flax seed on top of some applesauce. Take fibre away from your supplements because it will limit their absorption.

 

If you add in these digestive super foods and make some healthful substitutions this season you should be well on your way to meeting your New Years resolutions before you even write them.