COLUMN: The 'I Ate Too Much' Holiday Rescue
Being at a Christmas party this weekend reminded me of how rich the foods tend to be. It’s that time of year when all of us tend to indulge. This will give you some strategies for the holiday season when we all tend to eat mixtures of foods, rich combinations and sometimes just darn too much!
· Let’s start with the most important first. Talk to people WITHOUT food in your mouth! This not only slows down how much you are consuming, but, creates a positive interaction, which improves digestion!
· Drink in between eating for the same reason. Washing down food with liquid minimizes the digestion of the food and maximizes bloating and fullness.
· Social occasions typically involve alcohol. People tend to feel uncomfortable if you don’t have a drink, so, if you want to minimize the alcohol (it really doesn’t mix well with menopause), bring your favourite fruit juice and tonic or soda and mix them in a fancy glass. Everyone assumes you are drinking alcohol too!
· Try to choose small amounts of rich foods, so that you can enjoy the tastes of the season and not put too much load on the digestive system all at one time.
· Choose a mix of fresh veggies along with the other dishes so there is a better balance of foods. This makes it easier for the body to break down the richer foods and minimizes that stuffed feeling.
· Choose mostly foods that are on their own, such as turkey, chicken, roasted/salted nuts, raw or grilled veggies or fruit. Sushi is a nice choice of a fresh veggie/fish combination
· Choose small amounts of those rich combinations of food such as individual quiches, crackers and cheeses, cheese stuffed veggies, chicken wings, stuffed mushrooms—-all those foods that when you pick them up they leave an oil residue on your fingers.
· For desserts, choose mostly fresh or baked fruits.
· Choose small servings of squares, cookies and other rich desserts.
· For those who want to be really savvy, bring the dessert, so you have a treat that’s healthier, tastes fantastic, looks great and satisfies our need for an indulgence.
For those who had a hard time following the above suggestions, here is some relief for abdominal upset:
· Take any combination of dill, caraway, anise, fennel, peppermint or ginger and steep 15 to 20 minutes with enough boiling water to cover by 4 inches. Filter and take 1teaspoon to 1 tablespoon as needed.
· Massage abdomen and back with peppermint oil diluted in 1 tbsp. olive oil and apply a hot water bottle to abdominal area.
· Drink calming teas such as Tension Tamer, chamomile or Peppermint.
· Drink digestive teas such as ginger, licorice or any of the spicy teas, such as Indian spice, Bengal spice, Cinnamon/apple spice or Sugar plum spice tea.
· Take a digestive enzyme after eating a rich meal or take a digestive enzyme after coming home. It will encourage the breakdown of the rich foods and minimize bloating.
· Drink lots of herbal tea the day after the party to help the liver break down the foods.
· For diarrhea, use mild peppermint and raspberry leaf tea with a 1 teaspoon of rice vinegar and add honey if needed.
· Make a barley soup with grated carrot, parsley, cabbage and leeks.
· Mix apple sauce and carob powder and use as needed.
· For constipation, take 1 teaspoon of anise or fennel seeds and crush them in a coffee grinder. Pour ½ cup of boiling water or warmed apple/prune juice over the aromatic seeds. Let it sit for 10 minutes. When the fluid is cool, filter the tea over 1 tablespoon of flax seeds and let it sit for 30 minutes. Stir and use the liquid above the seeds. Take 2 to 4 tablespoons 2 or 3 times a day until the constipation is resolved.
· Add 1 tablespoon chia seed to a neutral juice, such as pear, peach, mango, cherry or grape and drink as needed.
· Rub castor oil on your abdomen at night after getting home from that party!
If your digestion still remains a problem, consider an appointment with Dr. Brenda Gill at 250-362-5035,or check out our web-site at www.getbetterhealthonline.com for somescrumptious recipes.