Surviving the Holiday Feasts.

Whether you are someone who already practices a healthy lifestyle or are new to it, Holiday meals and social gatherings can be a difficult time.  Here is my Do's & Don'ts to surviving the Holidays Feasts!

Do:

• Enjoy time with family.  When we are busy talking and reconnecting we are less likely to overindulge.  If things start to get less interesting, get a game or activity started.  Keep busy and enjoy this quality time.
• Offer to contribute when appropriate with a dish that is healthy and do make enough to share.  
• Fill up on healthy foods before attending social gatherings where food is being served.  Healthy foods are packed with micro and macro nutrients and this should help your body feel satisfied and not hungry, this will minimize the amount of food you will eat or prevent you from going for seconds.   
• Drink lots of water.  It will help stem off cravings and prevents you from overindulging in other unhealthy beverages.
• Offer to host.   Sometimes it's easier when you are entirely in control of what is being served up.... especially if you are into hosting large events.  This is a great lead by example project, be sure to have recipes printed out to hand out.  (See Don't Lecture)
• Teach children (age appropriate of course) to ask you before eating anything that is on display or offered to them.  This is very important if your child has dietary restriction for health reasons.  It is very important to teach them from a very early age to take responsibility for enquiring about food and not depending on others to cater to them.
• Do lead by example, you don't have to say anything about your food choices.  Your healthy appearance will explain it all.
• Enjoy yourself and have treats in moderation.   Having treats are fine during special occasions as long as we remember quality & quantity and don't make special occasions out of everything.   Dinner at your in-laws during a seasonal holiday is a special occasion, weekly Sunday dinners with your family is not.

Don't:  

• Over schedule your social outings during the holiday month.  Depending on your belief system you may be celebrating several special occasions or re-celebrating with various groups and although I am all for having treats during special occasions these can add up.  I also find that too many social gatherings in our already busy lives can cause undo stress for some and this can trigger emotional eating patterns.   If you happen to be this individual, it's best to try and limit events and only attend the ones that are the most important to you or your family.
• Limit  your food intake or starve yourself all day before attending a dinner or social gathering with food, this is counterintuitive you will end up indulging more than you would of had you eaten healthy throughout the day and just before leaving.  Remember calories are balanced out throughout the week and eating healthy food  before hand helps with feeling satisfied and actually reduces the amount of food you will consume.
• Forget to ask if you are hosting well in advance if any of your guest have allergies or sensitivities and plan a few safe dishes and be sure to not cross contaminate.  
• Offer food to little one's that are not yours. Ask their parent's permission, their children may have dietary restrictions for health or moral reasons.  
• Don't lose  your cool if Granny gave little Sarah a cookie.   Remember to educate children to ask before eating something.  
• Lecture. Educate by example.   Making a big deal about the food being offered is not helping anyone, including yourself.  This is your lifestyle and not everyone is on the same page.  Just pass on the dish or say no thank you and fill up on healthy things. You don't need to explain to everyone present why you are passing up on certain foods.  If you are however allergic to something or have a sensitivity to something quietly inform your host in advance and ask what is being served, the dinner table is not the place.   If you are hosting, serving up delicious healthy food is way more effective than lecturing your guest.  
• Avoid social outings that involve food, that is red flag that there is more going on than wanting to live a healthy lifestyle.   We can all enjoy less healthy foods on special occasions and in moderation.   

Dana Clark, CNHP, CHN, CHC owner of From the Roots Holistic, Certified Holistic Nutritionist at SBJJ & Muay Thai Academy.

Contending with Colds and Flus

Did you know that getting sick a few times a year is actually great for your immune system and body?  It is a way of exercising your immune system, resetting your body and flushing out excess free radicals. That being said, how you handle it can impede this process or can turn it into an ongoing issue. Being sick frequently is a red flag that your body is off balance and not functioning to its' full potential. 

So, what can you do?

• Prevention (I know I just said getting sick is good for you but prevention will diminish how often you get sick.)
  • Be sure to wash your hands often with warm water and soap, limit antibacterial soaps & sprays to occasions where water and soap are not on hand and try and aim for more natural antibacterial products as they are not as damaging to your immune system and good bacteria as some of the more common products out there. 
  • Don't touch your face when you're in public until you get a chance to wash your hands.
  • Eat a healthy well balance diet of whole foods and limit processed food to no more than 4 servings a week.  What you eat has a major impact on your state of health, eating the wrong foods can weaken your immune system and your digestive system, which also happens to be a big part of your immune system as well as where all your nutrients are absorbed.
  • Lower your stress levels, being in constant stress is detrimental to your overall well being including your immune system.
  • Sleep well: Our bodies need approximately 8 hours to rest and recalibrate, if you are not getting enough sleep your body will not be ready for an attack by a virus.  
•  Nurture & guide your immune system when you do get a virus:
  • Increase your fluid intake, by drinking plenty of water.  Dehydration will allow the virus to penetrate deeper into your cells.  Water is also key a helping your immune system in various ways such as production of lymphs needed to transport white blood cells and other immune cells throughout the body.
  • Feed a Cold:  Feed your cold with lots of leafy greens and colourful vegetables, enjoy some fruit and focus on protein sources that are alkalizing such as adzuki beans, almonds and chia seeds. Increase your intake of ginger, garlic, onions, cayenne & chili pepper which have immune supporting constituents.  Limit foods that are very acidic such animal based proteins and avoid mucus forming foods such as soy, wheat and dairy products.   You will also want to avoid all processed foods and processed sugars.  Consult with a nutritionist, you would be surprised how well just eating the right foods and using nutritional therapies can help your body work through a virus more efficiently as well as prevent more serious complications from viruses.  
  • Starve a flu:  If you have no appetite there is a reason, be sure to drink lots of water and when possible drink broths chalk full of amino acids and probiotics such as miso. Miso is also good to rebalance electrolytes if vomiting and diarrhea are involved.
  • Try not to suppress your symptoms. A runny nose, cough, vomiting, diarrhea, and fever are your body's way of fighting.  Stopping these symptoms prevents your body from doing what it needs to do, making the cold or flu last longer than it should or turning it into something more serious.  Instead, monitor symptoms and diminish when they get too intense or become unproductive.  Do this cautiously with children. It is very important to let their bodies work on their own, it's how they build their immune systems; however, they have small bodies and organs that can be easily overwhelmed. Monitor them closely. Don't be afraid to request help from a health practitioner. 
  •  Using herbs and alternative therapies are generally more effective and safer than over the counter medicines, when prescribed properly by a trained health practitioner.  A Herbalist or Naturopathic Doctor can recommend herbs that boost the immune system or to help with symptoms that are becoming unproductive.  Always consult with a qualified health practitioner. Do not self-medicate.  Herbalism is an art and finding the right herb for an individual takes a lot into consideration.  It is not like prescribing a pharmaceutical or taking an over the counter medication.  Side note:  Be aware that antibiotics are for infections only, not viruses like the common cold or influenza. They don't work for this situation and are dangerous when used improperly.  Always request proper testing be done before accepting antibiotics.
  •  Lastly, rest! The body needs to rest to work and do its job. Take naps and go to bed early to get some extra hours of sleep. Take time off when you can.  If necessary, enlist help with little ones and spend the day in bed.

Note: We will be holding a Colds & Flu, Gentle and Natural Support Clinic November & December. Contact From the Roots Holistic or the SBJJ & Muay Thai Academy for details. Or check out our event listing on facebook or Google.

Dana Clark, CNHP, CHN, CHC owner of From the Roots Holistic, Certified Holistic Nutritionist at SBJJ & Muay Thai Academy.