The holidays are upon us and it is a time of family, friendship and celebration. But, it can also be a time of stress! For those of us with travel plans, interrupted schedules and falling out of sync with our routines, maintaining our health during the holidays can be a real challenge!
PRACTICE MINDFUL EATING
Thanksgiving is one of the most awaited events of the year because it unifies all the people that we love the most at one bountiful table. The constant wave of laughter and culinary delicacies are the highlights of the day. But, when it comes to food, how much is too much? If you tune into your body and think that you’re already stuffed, and yet, you still want to have a pinch serving of each food to suffice your cravings; that’s a red flag that you may be using the “everything in moderation” excuse. One way to distract yourself from overeating is to socialize and be more mindful during your meal. This year focus on feeding yourself not only with what’s served, but also with stories and emotions.
START THE DAY OFF WITH HEALTHY FOOD
Start off your day with a fresh fruit smoothie which will provide you with a boost in your metabolism and provide you with a lot of amazing and supportive nutrients. Take a stroll along the sidewalk or do some cycling to start your body and keep the blood flowing. A shot of apple cider vinegar mixed with water can also lift your digestion (you can add this to your daily routine as it can help your overall health). CHEW CHEW CHEW! Eat your food slowly. It will give you a lot more time to chat with your family and friends plus, you’re giving your tummy a way to easily digest, no one’s in a race here, so savor every bite. Last but not the least, do not consume too much food in one sitting.
TAKE CARE OF YOUR DIGESTIVE SYSTEM
Digestion plays a big part for us during this time because of the additional or different foods we may be eating so be sure to include fiber-enriched dishes at your table such as salads, beans, and veggies. After eating, do not lie down for 2 to 3 hours to avoid acid-reflux or indigestion. Also, if you feel stuffed or bloated, drinking a cup of peppermint or chamomile tea can ease your discomfort. The next morning, get your body into the groove to invigorate your stomach and to burn calories; Eat foods that are high in fiber like carrots, nuts, and beans and drink plenty of water to support the body’s elimination processes.
QUICK TIPS FOR HEALTHY HOLIDAYS
- Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
- Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
- Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
- Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
- Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.
- If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
- Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food.
- Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.
- Bring your own healthy dish to a holiday gathering.
And even if you fall of the wagon during the holidays there is always a new day to jump back on that wagon – If you need some additional support and assistance to get back on track my 28 Day Hormone Reset Detox may be just what you need after the holidays to get back on track!
How TOXIC are you?
Take Dr. Stephanie Zgreggen’s free Toxicity Quiz to find out?
Determine if you are experiencing toxicity symptoms and if you are at a high risk for toxin exposure.
CLICK the button below and we will send the quiz to you right away.
Cherish this moment and keep the love alive. Here’s wishing you a happy Thanksgiving and holiday season!
Cheers!
Dr Z
Dr. Stephanie Zgraggen – a chiropractor and clinical nutritionist, is the director of Lime and Lotus Healing Arts Center in Charleston, South Carolina. She is also an author and leading expert in women’s hormones and health. Her private practice is centered on functional endocrinology, lifestyle modification and whole food supplementation. Her expertise includes functionally evaluating thyroid, adrenals, male and female hormone imbalances, and digestion. Her mission is to empower women to transform their lives naturally to balance their weight, energy and get their sexy back! She has written for national publications such as Chiropractic Economics, Natural Awakenings and Nutrition Perspectives and has shared the stage at events with Elizabeth Gilbert and Marianne Williamson. For more information on Dr Z and her programs and services visit –
