Between Dad’s world famous peanut butter fudge and Aunt Leona’s mouth-watering lemon cream pie, you’ve got your work cut out for you!

Your job is one of choice. I recommend some of the following strategies to help you find an appropriate balance. Here are some steps to limit over-consumption of holiday food and to avoid the unnecessary weight gain that is so common during the holidays.

START IN YOUR OWN HOME

If you make your own home a safe haven of healthy foods, you will be doing yourself a favor. Holidays often offer a buffet of any kind of sweet or savory treat you can think of.

I suggest going through your cupboards and your refrigerator and throwing out the refined and processed foods (white sugar, white salt, white flour) you see and replacing them with whole healthful alternatives (see the article “Great Beginnings Always Start with Leaving Something Behind” for more details on how to get started with your home cupboard and refrigerator cleanout).

By eliminating the amount of processed and refined foods in your own home, you can feel a little better about saying yes to the occasional treat when you are at a holiday function.

If it’s tradition in your home to make a few treats, try and use unrefined ingredients in the recipes. Reach for fruit, 100% maple syrup, molasses or raw honey to sweeten dishes, and remember a little goes a long ways! You can make treats that taste delicious without overloading your body with sugar.

DON’T FORGET THE BASICS

Eat balanced meals and choose foods that support your health. This may sound simple, but it often falls by the wayside during the holidays. You still need to eat fruit, vegetables, healthy fats, whole grains, protein, and calcium-rich foods to be a healthy person.

Get regular exercise to maintain your level of fitness. I don’t recommend trying to lose weight during the holidays, instead I recommend maintaining a stable weight.

INDULGE A LITTLE, NOT A LOT

I encourage you to set some limits on how much sugar and refined food you choose to eat during the holidays to 3X a week or less. It’s a good starting place considering the amount of food that is often offered.

Remember, you don’t need to say “yes” to everything that is placed before you at a dinner party. Instead, decide what you would like to indulge in. Choose one or the other.

When at the buffet table, choose smaller portions. You can always return if you are still hungry, but decide if you are hungry or if you are just trying to clean your plate.

Share what you do decide to indulge in. There is nothing wrong with having a bite or splitting a piece of pie instead of having your own.

ACCESS, ABUNDANCE AND PARTIES

Parties are for socializing, I recommend placing this before the buffet table, by arriving to the party with something in your stomach. You will feel much better when you do reach for a small nibble of something you would like to enjoy.

Avoid being peer-pressured. You know when you are hungry and you know when you are full. It’s ok to say, “No thank you, that was delicious, but I am full”.

If someone gives you some treats as a gift, have a piece of whatever it is, and either freeze the rest or throw it away (I promise you, they will never find out).

TEMPERANCE

Above all, please remember to be kind to yourself over the holidays. Special times spent with family and friends are meant to be enjoyed. If you follow a few simple steps and take some precautions along the way you can indulge a little and enjoy the festivities a lot while feeling happy and guilt-free.

Copyright©2009 Eat To Live Nutrition. All rights reserved.

For starters, there are foods to be avoided.

1. Try to leave out anything processed and refined. While we are at it, there is never an excuse to eat Fast Food.  It will not make you feel better.  It is absolutely devoid of any nutrients, and it is “cheap” for a reason.  Cheap flour yields cheap bread.  Poorly raised livestock yields cheap meat, and therefore cheap burgers.  Sugar is cheap, and so is that 99- cent candy bar, and extra large soda pop.  You may think you are getting a deal, but I assure you, you are not.  These types of food cause more damage than they do good.  They are one of the leading causes of illness today.  In avoiding and eliminating these foods, you will not only be losing the belly bloat, but improving your overall health (and lowering those future doctor bills).
2. Dairy products. As I discussed on a number of occasions on “Diary,” milk is not only highly congesting, but also VERY difficult to digest, due to a protein called casein.  Although Big Food would have you believe otherwise, dairy is not a health food, and does not build strong bones.  Eliminating dairy from your diet alone will flatten your tummy. Healthier Alternatives:  Milk < Almond Milk.  Cheese < Sheep, or Goat cheese (Preferably unpasteurized). Ice Cream < Coconut Bliss or LaLoo’s Goat Ice Cream.
3. Peanut Butter. I do not care what they tell you about peanut butter being a “healthy” source of protein and fat, but peanut butter is not only addicting, but also constipating.  It is not a nut. It is a legume.  Unless you are buying all natural peanut butter, it contains spoonfuls of sugar, and hydrogenated oils.  Regardless of whether it is all-natural, or not, peanuts are highly susceptible to mold.  This mold is called aflatoxin.  Aflatoxin is a known carcinogen. Healthier Alternatives: Almond Butter. Still not the easiest of foods to digest, but significantly healthier.
   
4. Soy. Highly processed, genetically modified, cheap and congesting.  Soy is better left untouched. Healthier Alternatives:  Soy Milk < Almond Milk.
5. Gum. Gum, as addicting and delicious as it may be, can also cause bloat, and gassyness.   Aside from all of the “sugar-free” sweeteners, which can upset digestion, the act of chewing, without swallowing, can trick the stomach into producing more acids.  We do not want the body producing these acids in excess, especially when there is nothing there to digest.  In addition to the amount of air being swallowed, along with the synthetic sweeteners, the act of gum chewing can become very irritating to the delicate digestive system.

The above are the basic foods to avoid.  Avoiding and eliminating those 5 food “groups” can greatly improve the body’s ability to digest.  The better the body is at digesting, the better your overall health.

As always, the more natural something is, the better it is for our health. Do not be overwhelmed by all of this information.  Start small! Reduce your consumption of Group 1 (processed, refined, and fast).  Then reduce, and avoid Group 2 (Dairy).

The next, and one of the most important things to keep in mind for superior digestion, and optimal health is Food Combining. I talk about the philosophy of food combining here, but I wanted to briefly mention it in regards to the infamous “Belly Bloat” discussion.

In the simplest of terms, some foods digest well together, and others do not.  Some foods digest quickly (like fruit- around 30 minutes), and others take much longer (bread, eggs, meat, etc. -sometimes taking 8+ hours).  Some foods require different enzymes in order to be sufficiently digested, and require different digestive juices.  The idea behind this philosophy is that like, digests better with like.

Don’t panic.  It is actually quite simple.  Below I discuss the 5 different food groups.

1. Fruit. Fruit takes the least amount of time in the stomach, and therefore when it is eaten with other foods (like cottage cheese, and berries), it ferments in the stomach, and can hold up the digestion of the fruit.  Instead of the stomach digesting the fruit first, and letting it go on it’s merry way, it will instead focus on the slower digesting food.  Rule #1.  If you are going to enjoy fruit, do so for breakfast, and on an empty stomach.  Try to avoid combining fruit with other food groups.  Eat it alone…. Or do not eat it.  Fruit should not be enjoyed as a dessert.
2. Raw veggies can be eaten with anything aside from fruit.  These are your greens, carrots, red peppers, onions, radishes, zucchini, yellow squash, sprouts, etc.  I would suggest avoiding cruciferous raw vegetables like broccoli, cauliflower, and then others like brussel sprouts.  These guys are all very high in insoluble fiber, making them take longer to digest.  They “can make you bloated and gassy.  Lightly steamed veggies, like broccoli, and cauliflower, can be easier to digest than their raw counterparts.  The water softens their plant fibers, making them not only easier to digest, but chew.  Steamed and lightly cooked veggies can be eaten with anything, except fruit.  This group is technically a neutral group.
3. Raw Nuts, Raw Seeds, and Dried Fruit. Keep these foods together, and away from other foods, aside from vegetables.  These foods are better eaten in smaller quantities, as they can be very dense, and difficult to digest.  It is common to see salads with cheese, and nuts, but I assure you, you will be better off ordering the salad with the nuts, and dried fruit, and holding off on the cheese.*
4. Starches are your potatoes, winter squashes, cereal, bread, rice, beans and pasta.  These foods should only be combined with other starches, and vegetables.  In other words, a steak and potato entrée would not be ideal for a flat stomach.  It does not mean you cannot enjoy them separately.  If you would like fish, or steak, enjoy them with sautéed, or grilled vegetables instead of rice, cous cous, or potatoes.  Order the sashimi instead of the sushi.  Order the pasta, without the shrimp, and cream sauce.   Not all starches are created equally, sweet potatoes and yams, sprouted bread products, and pastas and cereals made from Kamut, spelt, amaranth, and quinoa are more readily digestible than their counterparts.*
5. Proteins/flesh. Animal proteins, such as our eggs, fish, poultry and meat, are of the most difficult groups to digest (they take hours longer in the stomach).  They are lacking the raw, food enzymes that living foods contain, thus making them incapable of helping to digest themselves.  That being said, if they are to be enjoyed, they should be enjoyed with plenty of vegetables, and not enjoyed with starches, nuts, fruit, or avocados.  Once again, eat your steak, but with veggies instead of potatoes.  Enjoy your fish, but with veggies instead of noodles, or rice.  And enjoy the egg omelet, but hold the toast, waffles, and pancakes, and load up on your favorites like spinach and red peppers (or even a little feta).

Exceptions:

*Avocados digest as a starch.  They can be combined with starches, as well as with dried fruit, and bananas.  But should not be combined with nuts, or animal protein.

*Bananas are also an exception.  They can be combined with fresh fruit, dried fruit, nuts, and avocados.  But should not be combined with animal proteins.

* Fresh Young thai coconuts, combine as a starch.  They can be combined with both avocados, bananas, nuts, and dried fruit.  But should not be combined with animal protein.

If you are to enjoy cheese (or dairy), you are much better enjoying with your animal proteins, or more ideally, your steamed, and sautéed veggies, than you are your nuts, or starches.

Neutral

• For many people, almond milk can be enjoyed with their cereal, and is a much more digestible combination, than milk and cereal.  For food combining beginners, I consider almond milk neutral.
• Butter can be used in moderation, on veggies, and for cooking.
• Olive oil is best used to dress salad, and not ideal for cooking, but once again, used in moderation, it can be considered neutral.
• Generally speaking, condiments  (like mustard, ketchup, soy sauce, raw honey, real maple syrup and Agave) can all be considered neutral as well.  Just keep in mind that heavier condiments, like mayonnaise, and miracle whip, do not make for happy, or flat stomachs.

Guess What!?!  Awesome news!

I consider dark chocolate and wine to be neutral foods too. So instead of the strawberries and yogurt, opt for a little bit of dark chocolate.  You will notice the difference.

How to lose weight, ease digestion, and solve the dreaded issue of the Belly Bloat, once and for all!

Take Aways

Reduce and avoid:

1. Processed, refined, and fast foods
2. Dairy
3. Peanut Butter
4. Soy
5. Gum

Food Combining

1. Eat fruit alone, or leave it alone
2. Keep your proteins, separate from your starches
3. Enjoy nuts, seeds, and dried fruits by themselves
4. Enjoy your veggies with everything except for fruits
5. Enjoy 72% and up, dark chocolate for dessert with a glass of wine, if you like.

See… now that wasn’t too bad, was it?  Have you ever tried food combining?  How did it affect you?  Did it improve your digestion?  Are you willing to give it a try?

Just as stress can manifest itself in a number of ways, stress can be caused by a number of things. Unbeknownst to many, stress is actually very detrimental to our health.  When we are stressed, our body produces more of the stress hormone, adrenaline.  Although it is vital for our survival, it increases our blood pressure, heart rate, blood sugar levels, and prepares us for fight, or flight. Additionally, stress causes mood swings, and anxiety, lowering our sex drive, bone mass, immunity, and overall quality of life.  It also ages us, and invites disease.

Causes of Stress, other than your boss, money, or (fill in the blank)?

-       Drugs:  recreational, over-the-counter, and prescription

-       Alcohol: (yes, one glass of wine can help to temporarily reduce stress, but it doesn’t solve the problem/make money grow on trees, or help to make your boss, or job, less stressful).

-       Caffeine fuels adrenaline secretion

-       Nicotine

How Food Causes Stress

-       Overeating

-       Eating foods that are difficult to digest,

-       Eating foods that are processed and refined

All of the above overwork the digestive system, and steal energy.  Additionally, foods that cause rapid and sharp, spikes in our blood sugar levels, stress the body by causing it to exert excess energy to keep our insulin levels in check.

-       Under-eating.  Sometimes, and in times of stress, we forget to eat, or don’t have the interest, or time, for food (I always have an interest).  Under feeding a stressed body can lead to acid irritation, indigestion, ulcers, and other digestive upsets.

During stressful times, it is absolutely crucial that we infuse our bodies with nutrient dense foods. It can be very easy to pick up some fast food, head to the closest vending machine, or reach for that processed energy bar.  These foods may provide a quick source of energy, but fail to nourish the body. When the body is not nourished properly, it will lead to an unpleasant cycle of “needing more energy,” followed by exhaustion, stress, lack of good sleep, muscle tension, etc.  All of which lead to more stress.

When the body becomes stressed, and insufficiently nourished, we not only become irritable and anxious, but also tend to reach for “outside help ” that temporarily remedy, or numb, the situation (i.e. coffee, alcohol, cupcakes, chocolate…)– these things can further exacerbate the problem.

Did you know that nutrients are depleted by stress?

-       Vitamins: A, E and C, the B vitamins, and

-       Minerals: zinc, selenium, calcium, magnesium, iron, potassium, sulfur, and molybdenum are the most common nutrients to be depleted during stress… so infuse your body with nutrient dense foods!

Stress also causes the body to expend more energy, and you may find yourself craving more carbs, protein, and more fats— particularly the fatty acids.  As mentioned earlier, it is not wise to skimp on meals when under stress, however, it can be even more detrimental to snack on something unhealthy (a diet coke, and a bag of Doritos, are better left untouched.  Period.).

Best foods to reach for when under stress

- Greens (highly alkaline (stress is just the opposite.  Stress = acid), nourishing, and energizing)…

- Freshly pressed vegetable/fruit juices (highly alkaline, nourishing, and energizing)– This is the ultimate, and ideal nourishment!

- Avocado (nutrient dense, high in healthy fat, and contains ample amounts of digestible plant protein)

- 1^st cold pressed oils (the best way to dress a salad, aside from avocado)

- Young coconut meat, (a great source of raw, plant fat)

- Young coconut water (This natural sports drink is rich in natural sugars, and electrolytes).

- Bananas- rich in potassium, and natural sugars.  A ripe banana can be just what your body is looking for.

- *Raw nuts/seeds, (almonds, sprouted sunflower seeds, etc.) *Watch out consuming an overload of nuts and seeds.  They are very dense and when under stress, digestion is not always at its height (due to increased/decreased stomach acids).  This is a great “grab n’go” energy food, when meals are not an option.  I like this article regarding snack bars.

- Wild salmon (rich in Omega-3 fatty acids, filling, and an easier protein to digest than poultry, and/or red meat, fish should be your ultimate “go to” meat of choice, if needed).  Grab a salad and throw on a filet of salmon, or enjoy with steamed, or sautéed veggies.

• Optimal digestion is key to stress reduction, and assimilation of nutrients.  Check out My Philosophy to read the importance of food combining.
• For more information on what foods to avoid, and what foods to enjoy, check out this chart!!

Negating Stress

- Exercise is crucial. Be sure to get your heart pumping for a few minutes each day.  It can be as simple as a brisk walk, jumping jacks, sit up… Move around!  It sounds silly, but take frequent trips to the bathroom.  It will increase oxygen to the heart, and increase your energy levels.  30 minutes of daily cardio is ideal.

- Love and Intimacy & strong, positive relationships/friendships. Words cannot describe the power of love.

- Sleep, energizes and alkalinizes. It heals the body.  It is no myth that a 15-minute catnap can work wonders.  See below for supplements for anxiety, and insomnia.  You will ultimately be more productive taking 15 minutes to recharge, than you would be trying to work through your exhaustion.  Sleep can also lead to new ideas.  It enlightens, and awakens!

- Express your feelings.  I never saw the true importance of this until living with my college roommate.  I am still not a tell all, girl, but there is great value in having someone to vent, and express your feelings to.  If you keep negativity bottled inside, it will create stress, pain, and disease.  Have a phone buddy.  Start a diary, or a blog.  Write about cupcakes, and sweets– just don’t eat them all, instead of expressing what you really want.

- Adapt.  Become flexible. There is no sense in dwelling on the past (and we’ve all been there).  There is no sense on dwelling on all of things that you do not have, or what is wrong with what you have now (been there too).  Focus on the good. Change the way you think.  If you have to drive a ways to work, (which I may soon have to do), see how you can utilize that time to get ahead and reach your goals.  Maybe someone has given you this time to reflect.  Take out a few books on CD at the library.  Use that time to THINK about what you want out of life.  Be grateful that you have a job.  It may be cheesy, but I like this book on CD:  The Secret.  Imagine what you want, and go for it.

If you want to supplement!

• Vitamin C in the morning, or Raw Code Multi Vitamins, daily
• Magnesium + Calcium for ease of sleep (if anxiety, and/or insomnia is an issue)
• Vitamin B complex can work to reduce stress, without the tranquilizing effects of a magnesium and calcium supplement.

Check out this page to read more about my favorite supplements!

• Herbal teas, such as peppermint (which can aid in digestion) and chamomile can be relaxing, and invigorating.

~-~

What are some of your tips for combating stress?  What are your go-to snack foods?  I would love to hear some of your tips!

If you are that person that cooks from a box, rest assured that you are not alone. This is a transition that will take time. I recommend that you start by reading labels. Make sure you know what every ingredient is on the box, and if the ingredient is not a whole food, or a word you do not recognize, do not purchase the box (this is trickier than you may think).

A good rule of thumb is to not buy foods that contain high fructose corn syrup or MSG (also known as “natural flavor”, “hydrolyzed protein” and “spices”). This actually eliminates a considerable amount of unhealthful foods right off the bat.

To go a step further, stop purchasing items that are highly processed, such as white sugar, white flour and white salt. These foods are actually void of nutritional value.

It is also wise to get rid of unhealthy oils such as soybean oil, Crisco, Pam cooking spray and Canola.

There are many items that exist in the refrigerated that are considered healthful but need to be replaced with a counter part that is whole and nutrient-dense. First, I recommend phasing out “low-fat” dairy products. This makes sense if you want the food you consume to be nutrient dense.

Store bought salad dressings are often unhealthful because of the type of oil that is used, as well as the amount of sugar that is often added! Also, store bought salad dressings have often been sitting on the shelf for too long and have rancid oils. A simple dressing takes less than 10 minutes to prepare if you have olive oil, balsamic vinegar and a few spices on hand; it’s also a lot tastier and less expensive.

Tofu has been in vogue for some time, but I recommend eliminating bricks of tofu, fake meats and fake cheeses from your refrigerator. These foods are highly processed and hard to digest.

Copyright©2009-2012 Eat To Live Nutrition. All rights reserved.