Tips for Healthy Holiday Eating…

By Ross Pelton

RPh, PhD, CCN
Scientific Director, Essential Formulas

Ross Pelton is a pharmacist, nutritionist, author and a health educator who is widely recognized as the world’s leading authority on drug-induced nutrient depletions. He was named one of the top 50 most influential pharmacists in the United States by American Druggist magazine for his work in Natural Medicine.

But if you don’t comply Probiotics can help ease the ‘pain’ of overindulging!

Many people have conflicting feelings about the holiday season. Getting together with family in celebration is excellent. The decadent displays of food usually presented at gatherings are another story. The turkeys are tempting, that ham is enticing, and did that pumpkin pie call your name?

Of the millions of turkeys produced yearly, about a quarter are served at Thanksgiving and Christmas. Pair those juicy, golden-brown turkeys with stuffing and cranberry sauce. Add in the rum punch, and you’ve got a recipe for overeating and a bad case of indigestion!

“Trying to eat healthy amidst such an array of indulgences presents challenges and a test of willpower,” said Martie Whittekin, CCN. “But taking a few steps before and during holiday parties may help you control your eating and digestive distress.”

Ms. Whittekin suggests eating light meals and snacks on party days so you may enjoy more decadent foods at the event. Fill on vegetables and salad, so you’re less hungry and don’t eat too fast. Watch your alcohol intake and drink water between every alcoholic beverage.

But sometimes, where there’s rich food, indigestion is inevitable. Indigestion is often attributable to poor eating habits, such as consuming high-fat and challenging-to-digest foods, eating too quickly, or simply overeating. Unfortunately, these are all the things that occur during the Holidays! Many people don’t realize that a bacterial imbalance in the GI tract often causes indigestion, heartburn, bloating, and gas.

“A high-quality probiotic supplement can help you avoid digestive distress during the holidays,” said Ms. Whittekin. “A probiotic containing live, beneficial bacteria supports your intestinal health and helps prevent bloating and indigestion.”

“If someone does have a lot more harmful bacteria in their system, they typically have a lot of gas, a lot of bloating, possibly pain with digestion, possibly altered constipation or diarrhea symptoms,” said Ms. Whittekin. “And these symptoms will worsen during the holidays when food is the focus and overindulging is the norm.”

A probiotic like Dr. Ohhira’s, backed by research, will improve digestive pH and help you regain bacterial balance by correcting the root cause of digestive issues so you can enjoy the holiday food, fun, and festivities!

Timely Tips for a Conscious Thanksgiving with a Side of Gratitude

Most people don’t consider Thanksgiving to be the healthiest of holidays. Between the ladles of gravy and the piles of pecan pie, the holiday is more closely associated with gluttony than wellness. But Thanksgiving can be a healthy holiday with some forethought and conscious planning.

The very notion of giving thanks, of being mindful of where we are in our lives and who we are lucky enough to have with us, can be powerful, meaningful, and revitalizing.

There are hectic schedules, family issues to navigate, travel, sleep, and dietary challenges. But Thanksgiving also brings togetherness, joy, tradition, and focus. To glean the most out of this holiday, keep these five things in mind:

Unplug. Use the holiday as an opportunity to unplug from your everyday life’s hustle and bustle. Several studies have found that social media exacerbates mental health issues, and the blue light emitted by most devices disrupts sleep cycles.

Put down the phone and pick up a football. Connect with family over a cup of tea or help your host chop vegetables. Whether putting your phone on silent, taking a break from social media, or not watching television, unplugging your device and reconnecting to another person can be a significant relief for many of us.

Take time for yourself. Exercise, read, lounge, or do whatever makes you happy. Time off can mean time for the simple pleasures that fill life with joy. Sleep is also vital during this time of year, especially if you’ve been crossing time zones.

Eat in moderation. We know the food is tempting, and you should enjoy it. The key is to maintain reasonable portion sizes and avoid overindulging. One way to ensure healthy eating is to load up two-thirds of your plate with non-starchy vegetables. The greener, the better. And, yes, you can have dessert, but do you need more than a few forkfuls to get the full effect?

Start a new tradition. Traditions center us, help us to shape our identities, and strengthen the bonds between family members. The holidays are a great time to gather those closest to you and start a new tradition.

Maybe it’s a walk around the block after dinner or a pre-dinner football game. Perhaps you spend the day volunteering at a soup kitchen with friends or work on a family photo album together. Whatever it is, make it meaningful and make it yours.

Be thankful. It’s right there in the name. Thanksgiving is a time of reflecting on what is good in the world and our lives. There are problems to fix and relationships to repair. But there is goodness to focus on as well. Positive psychology research has found that gratitude is consistently linked to greater happiness and improved health. That means that giving thanks is good for us. And what better time to give thanks than Thanksgiving?

So, enjoy the holiday that strengthens family bonds, grants stolen moments of “me time,” and delivers lifelong memories, all with a helping of pie. Have a happy – and healthy – Thanksgiving.

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By Ross Pelton, RPh, PhD, CCN
Scientific Director, Essential Formulas

Ross Pelton is a pharmacist, nutritionist, author and a health educator who is widely recognized as the world’s leading authority on drug-induced nutrient depletions. He was named one of the top 50 most influential pharmacists in the United States by American Druggist magazine for his work in Natural Medicine.

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