Tips to Survive the Holiday Bloat
With the holiday season among use we all want to enjoy our favorite sugary treats, comfort foods and holiday cocktails. Unfortunately, most of the best holiday staples are full of inflammation such as sugar, artificial dyes, additives, etc. This can leave us feeling bloated, fatigued, and plagued by brain fog which is not the way any of us want to spend our cherished time with family and friends. So how do we enjoy this time to the fullest without depriving ourselves of pieces of the holiday that we love? Check out these tips to survive the holiday bloat.
Castor Oil Packs
Utilizing castor oil packs are helpful to promote digestion regulation, inflammation reduction, liver cleansing/detoxification, reduce hormone imbalances, reduce pain, decrease stress and anxiety by moving the body into a relaxed state, improve sleep quality and promote overall health optimization.
Start by wearing the pack over your liver or directly on your digestive tract for 1 hour. For maximum benefit progress to wearing the pack throughout the whole night. This can be repeated as often as every night or occasionally and still provide significant benefits.
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Intermittent fasting helps your body to burn stored sugar (glycogen). This opens up storage space for all of the extra sugars and carbohydrate rich foods we are about to consume throughout our next holiday meal. This also helps us to avoid excess fat storage.
Fasting windows can vary based on you as an individual. We like to stay within the 14-16 hour range (Ex: eat dinner by 6 pm and delay breakfast until 8 am = 14 hours)
IF you are struggling to stay in a fasted state in the morning, you can try to add 1 tbsp of MCT oil or ghee to your coffee or hot beverage. This helps promote the utilization of ketones which is a fuel source for your brain.
Early Morning Movement
Get out in the morning and exercise for 30-45 min, preferably still in a fasted state. This can include walking your dog, yoga, or weight lifting. Fasted resistance training can help to clean out your glycogen stores in your muscles and liver so your body is able to process and store excess sugars/carbs ingested and prevent excess fat storage.
Don’t have time for this? Try getting out in the cold for 30-45 sec or turning your morning shower to cold for 30-45 sec before stepping out of it to active your cold shock proteins which help to release endorphins, reduce pain, boost your mood, and increase your energy.
Apple Cider Vinegar
Drinking 1 tbsp of apple cider vinegar in 4 oz of water within 15 min of the meal can help to reduce the glycemic impact (spike in blood sugar) of your meal by up to 40%. This also helps you to digest your food easier.
Limiting the amount of fluid you drink while you are eating your meal will also assist in improving stomach acid to break down your food.
Taking a digestive enzyme with your meal can assist your body in breaking down heavier meals. Try to utilize a digestive enzyme that includes Betaine HCL to support your stomach acid.
Chew Your Food!
Slow down! Your mouth is the beginning of your digestive tract. Chewing your food to applesauce consistency assists digestion all the way down the chain. This is especially important if you are noticing undigested foods in your stool.
- Break up meals into several smaller meals 2-3 hours apart instead of 1 large meal.
- Consume higher carbohydrate rich meals earlier in the day.
- Prioritize protein during at least one meal – try to shoot for at least 30-50 g of protein/day. This will vary based on your weight and activity level.
Movement After Your Meals
Move or perform light exercise following big meals. Going on a short walk after meals can be a great opportunity to get outside and spend quality time with family, friends, and pets.
Take a Binder at Night
Above all else relax, enjoy the time with loved ones, and express gratitude for the blessings you have in your life. We hope these tips can help you be your best self and enjoy your holiday season!