Can we eat and drink and still be merry this Christmas?
I'm happy to be publishing my second blog article on the eve of Christmas 2017. I had planned to write about another topic, but due to the timing, it's only fitting to address the ever-so-common question that pops up into the minds of many during the festive season... Can we eat, drink and indeed still be merry without enduring a bloated belly, indigestion, or waking up with glutton’s remorse or a hangover?
Answer: Yes we can!
And if you take on some of these simple tips that address digestion and food choices, you may actually enjoy even more energy to brave the boxing day crowds or spend the next day out on a fun picnic instead of rolling around with a post-festive bloat on the couch or being tempted by the excessive leftover's calling you from the refrigerator.
Improving Digestion:
Ensuring healthy digestion and breakdown of food is important. Not only is healthy digestion imperative for absorbing maximum amounts of nutrients in your gut, and increasing energy, it also reduces your chances of experiencing indigestion, reflux, and the all-too-common festive belly bloat. To help digest your foods well and avoid taking any toxic aluminium containing anti-acids you can:
1. Take 1 tablespoon of raw apple cider vinegar mixed in a shot of warm water 20 minutes before each meal
2. Eat a side of fermented foods or drinks with your meal such as kimchi, sauerkraut, pickles, coconut kefir
3. Avoid drinking fluids with your meal. This can dilute your natural stomach acid and cause the above symptoms. Drink 30 minutes before or 1 hour after your sit down meal.
Practice Moderation and mindfulness:
Practice mindful eating. Although it can be tempting to dive into every single food platter spread out on the Christmas meal table, to avoid feeling the common after-effects, it’s best to set some guidelines for yourself before you hit the Christmas smorgasbord.
Tell yourself you will only eat one plate of food. Fill your plate with more fibre-rich foods such as vegetables, including greens, salads etc. and lean cuts of protein (Turkey, chicken, seafood, beef etc.)
If you are drinking some alcohol: Make sure you are not drinking on an empty stomach. Eating foods high in lean protein (mentioned above) and rich in healthy fats such as avocado, olives, salmon, nuts and seeds can help to mitigate or slow down alcohol absorption and its effects.
Alcohol has shown to reduce the production of Human Growth Hormone (HGH) by up to 70%, and also lowers protein synthesis by 20%. It contributes double the calories of carbs and proteins gram for gram, so keep this in mind if you have been working hard on your muscle gains and weight loss goals and practice moderation.
Reduce refined sugars:
Refined sugars can cause fermentation (unlike eating healthy fermented foods) in the gut, and therefore can cause bloating and discomfort, especially when eaten in excess or if you have pre-existing gut conditions such as IBS, IBD or the increasingly common Small Intestinal Bacterial Overgrowth (SIBO). Sugar also promotes oxidation and inflammation in the body. If you cannot avoid eating that piece of cake or Christmas pudding, make sure you have a small portion, and follow it up with some ginger or peppermint tea to help digestion and alleviate any bloating.
It goes without saying that Christmas time, and indeed Christmas day and the holiday season is a time to enjoy the festivities with your loved ones, take the time to catch up with one another and make some precious memories. So feel free to use these tips as a guide to help prevent discomfort, increase your energy and keep your body happy. Remember, even when you are indulging…. Moderation is always key!
Have a very Merry Christmas and enjoy a happy and healthy time with your loved ones.
Deena xx