‘Tis the season.

Parties, huge meals, home baked goodies, sugar plums, candy canes and eggnog are just a few of the temptations we face at this time of year.

So many people toss up their hands and let slide all the progress they made toward their health goals in the previous months, figuring that the temptation of the season, the sense of guilt and obligation to enjoy friendly food gifts or thoughtful meals or even just the frantic busyness is no match for their will power.  Are the holidays really that hopeless?

I believe it is possible, with the following healthy holiday tips, to get through the season so that come January you still feel good about your progress, you still feel like you’ve honoured yourself and your health program, and you’re not rushing off to buy a gym membership in an attempt to shed that extra December padding.  All it takes is some planning and mindful dedication.

1. Schedule time for yourself.  If you don’t you won’t get any.  Use this time to move your body in your favorite way - get your sweat on, not your sweet on.
2. Stay hydrated.  Drink water throughout the day.  Aim to drink half your body weight in ounces per day (eg: if you weigh 150 pounds, drink 75 ounces in a day).
3. Don’t underestimate the possibility of the re-gift.  If you are given a box or a basket of goodies pass it off to a different recipient.  Bring it as a hostess gift or have it out on the food table if you are hosting your own party, donate it to charity - anything!  If you don’t feel like it would be a good choice for you, don’t choose it.  Compare when you put your hand on a hot stove, you automatically pull it away from the heat to prevent injury.  If it hurts, don’t do it.
4. Snack nutritiously.  Mandarin oranges and pomegranates are in season at this time of year and full of anti-aging nutrients and fiber.  Always have quick access to veggie sticks or a small handful (10-12)  of almonds or walnuts.  You’ll have less room for treats and you will be less prone to seasonal infections.  Definitely have a snack before you leave for those holiday parties.

Let’s talk about some healthy holiday tips that will specifically address surviving those seasonal socials events.

• Eat a healthy snack or meal before you leave.  Check.  We covered this.  Don’t starve yourself leading up to the event because you will have the tendency to over eat and your make your body panic and start storing everything you put in your mouth.
• Talk a lot and listen more.  Your lips will be so busy conversing that you won’t be crunching.  Have these conversations away from the food display so that you’re not tempted to chew during the chat.
• Choose the healthy options at the party: the veggie sticks, salsa, hummus, small amounts of cheese or nuts and of course fruit.  Before you dig in, ask yourself if you’re actually hungry or are feeling something else, like boredom, social awkwardness, nervousness or guilt.  Choose a small plate and put food on it instead of grazing - that way you know how much you’ve eaten.  Discard the plate and/or napkin when you’re finished so you don’t refill it.
• Keep “The Deal.”  For every drink you have, refresh yourself with 2 glasses of water and for every sweet you eat, nourish yourself with 2 vegetables.  That’s “The Deal.”  Keep it.  Shake on it with a friend and hold each other accountable instead of holding each other’s rum and eggnog while you’re grabbing another butter tart.
• If it’s a potluck celebration, bring a healthy, guilt-free dish.  Lead by example; your friends and family will thank you for your healthy holiday tips.
• Be wary of drinking your calories.  Also, the more alcohol you drink the more likely you are to make less than ideal food choices.
• Lastly, chew gum or keep a mint or two in your pocket to remind yourself your tongue has retired for the evening.

So you’ve blown it.  You gorged.  You don’t feel well physically or emotionally.  What now?  These healthy holiday tips might be the most important:

1. Forgive yourself.  You’re only human.
2. You may have fallen off the wagon and on to the dessert cart, but it is never too late to jelly roll yourself off and start over.  One lapse does not have to seal your fate.  Your progress is not destined to spiral into an over eating abyss.  One bad day, one bad hour, one bad food choice is not the end of the world.  Consciously decide to stick to your plan.
3. Don’t starve yourself the next day to compensate for your over indulgence.  Choose fresh, nutritious foods and good, clean water.
4. Sometimes it helps to strive not for weight loss over the holidays but weight maintenance.  At least then you’re unlikely to see a higher number on your scale.
5. A little self reflection might prove worthwhile as well.  Ask yourself why you over-indulged.  Did you feel pressured?  Did you feel guilty?  Did you want to please someone? Keep in mind, that your health belongs to you and no one else.  You are in charge, you make the calls and no one but you decides you how you treat yourself.  Your greatest gift to yourself is practicing good health promoting behaviors, some of which I discussed in these articles: Natural Cures for Constipation and Stress Reduction Techniques.

I hope you find these healthy holiday tips practical and valuable.  I wish you and yours a safe and healthy holiday season.

Naturopathic medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

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Cutting right to the chase (and not the cheese), it’s really important that our bowels move 1-3 times per day.  We eliminate toxins, metabolic waste products, microorganisms, hormones, cholesterol and heavy metals through our stool.  If you’re not moving your bowels regularly (every day) then toxins will build up in your body and make you sick (ranging from headaches, to skin diseases, to colon or rectal cancer).  It’s serious so I’ll say it again.  It’s really important that our bowels move 1-3 times per day.  It is the best way to naturally detoxify on a daily basis.

Use of over the counter and even herbal laxatives can cause dependence so it is best to avoid these.  I will discuss some easy, natural cures for constipation that not only relieve rectal rut but will also help to optimize our digestion so we get more food (nutrients) out of our food.

Natural Cures for constipation:

1.  Lemon water: Upon rising, drink a glass of room temperature water after adding one quarter to one half of a freshly squeezed lemon.  This acts to prime your digestive system so it is ready for the day’s food.

2.  Apple cider vinegar: Fifteen minutes before every meal, take 1 teaspoon of raw, unfiltered apple cider vinegar.  This sour mouthful will stimulate the enzymes in your gut to start them working.

3.  Castor oil massage: Purchase Castor oil from your local health food store or pharmacy.  Try to find an organic one as it will be absorbed into your skin.  Pour about a tablespoon onto your belly and do an abdominal massage.  Using a small, circular motion, with the pad of 1-2 fingers, start on the lower, right side of your belly and then move up towards your ribcage and across to the top left side then down to the lower left and then across again to the right.  This is the direction food travels in your colon, so in this way you will help the food to move through.  Do a couple of cycles rather lightly and then increase the depth of the massage to your comfort level for a few more cycles.  Finish with one or two lighter cycles (see image below).

4.  Water: Often people get constipated because they are dehydrated.  Part of the function of your large intestine is to absorb water out of the food as it is being broken down and passed through your colon.  If you are well hydrated then your colon knows to absorb less water.  Conversely, if you are dehydrated your colon sucks up as much water as possible out of your stool which dries it out, compacts it and makes it harder to pass.  Drink half your weight (measured in pounds) in ounces of water per day.  If you weigh 150 pounds drink 75 ounces of water a day.  And nope, coffee or juice do not count.  Drink pure water, filtered or spring water; ideally out of glass and not Bis Phenol-A-laden plastics.

5.  Deep breathing: Not only is it relaxing, mood-modifying, detoxifying and stress-reducing you will find deep, abdominal breathing helps your nervous system and digestive system function better.  In combination with the rest of the items on this list of natural cures for constipation this will help your digestive system function optimally.

6.  Exercise: Even just brisk walking for 30 minutes a day can be enough to help with constipation.  Without trying to sound like a nagging doctor, you really need to incorporate exercise into your daily routine.

7.  Fiber: I’m not talking about creepy, viscous powders or cereals.  I’m talking vegetables which should be the focus of everyone’s diet.  Vegetables are packed full of nutrients and different types of fibers that help optimize the consistency of your stool.  Eat a rainbow of vegetables every day and aim for 5-10 servings a day.

8.  Acupuncture: Acupuncture can be really effective to improve constipation.  Talk to your local, licensed health care professional to find out how it can help you specifically.

9.  Colonics hydrotherapy: Another helpful tool to move your stool is getting a series of colonics treatments.  Click here to find out more about colonics hydrotherapy.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

Share and Enjoy: These icons link to social bookmarking sites where readers can share and discover new web pages.