Beat The Holiday Bloat

5 sleeps until Santa comes down the chimney! Tell me - have you been naughty or nice this year? ๐ŸŽ ๐ŸŽ„  (Don't worry, I won't tell Santa!)

Perhaps you've been a bit naughty in the indulgence department, and all of the delectable sugary and boozy treats have left you feeling...

BLOATED.

Photo courtesy of   www.delish.com

Photo courtesy of www.delish.com

Ahhhhh yes, the aftermath of too many Holiday treats and nibbles ... complete with indigestion, gas, and discomfort. Truly, it is the gift that keeps on giving! (Except this is the kind of gift you want to return ๐Ÿ˜‚ ).

Want to beat the Holiday bloat? DO THIS:

  1. Crowd It Out.
    Salty, sugary, fatty, and boozy treats abound during the Holidays, and yes, they are oh so tasty. But they'll love you back so much that they'll want to permanently stick to your waistline ... not to mention make you feel bloated and uncomfortable. Rather than trying to wield your willpower with Holiday treats ๐Ÿ™…, crowd 'em out. Fill yourself up with a balance of organic fruits and vegetables, lean protein, and healthy fats so that your desire to binge on sugar decreases. That way, you're more likely to indulge in one piece of candy cane fudge rather than the whole platter.
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  2. Consider Digestive Enzymes.
    If you are going to indulge in rich Holiday foods, consider supporting your digestive tract by taking digestive enzymes before your meal. While your body secretes digestive enzymes throughout the digestive process (saliva, stomach, pancreas), people with digestive diseases (if you are regularly bloated and suffer from indigestion, this could be you!), hypochloridia (low stomach acid), liver disease, or who are part of the aging population may have insufficient digestive enzymes. Additionally, if you are overloading your system with gluten, sugar, and dairy, your digestion can use some extra support.

    Digestive enzymes assist the body in breaking down difficult-to-digest protein and sugars like gluten, casein, and lactose. They greatly improve the symptoms of acid reflux and IBS, and enhance nutrient absorption. Many people report feeling less digestive distress when they supplement with digestive enzymes before eating their meals.
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  3. Practice Mindful Eating.
    Mindful eating is based on mindfulness, a form of meditation that helps you reach a state of full attention and presence to your experience, cravings, and physical cues while eating. One of my favorite mindful eating techniques is called BFCT. This practice will help you savor every bite of your food, while allowing you to notice when your body signals that it's full. BFCT works as follows:
    • Take a Bite
    • Put your Fork Down
    • Chew at least 30 times
    • Wait for at least Ten seconds until your next bite

Too late? if the holiday bloat has left you feeling like the grinch, do this:

  1. Get Fancy Fresh.
    Rather than lounging in bed in your sweats, start your morning with a hot shower, and then choose clothing that make you feel confident and comfortable. This will help you go from โ€œblahโ€ to โ€œhuzzahโ€.
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  2. Hydrate, Hydrate, Hydrate.
    Make sure to drink at least eight 8oz glasses of water daily to keep your body hydrated. If you've imbibed one too many Christmas cocktails, be sure to chug some water before bed, and drink water and a fresh squeeze of lemon upon waking. While it may feel counterintuitive to drink water when you're not especially thirsty, this will help keep things "moving" and will help prevent (or reduce) the dreaded hangover headache.

    I also love to drink hot water, lemon, and a splash of apple cider vinegar to help beat the bloat. Herbal tea (especially Roasted Dandelion Root Tea) is also great, but avoid coffee and excess caffeine as it's dehydrating and overly acidic for the body.
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  3. Twist (and Shout)!
    Pull out your yoga mat, and get your body moving with a heat-building yoga sequence full of twists to help support digestion and release toxins. Ok, the shouting is optional, but deep breathing is not.
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  4. Sweat it out!
    Not into yoga? Get a cardio sweat sesh in - whether it be your favorite group fitness class, a 30 minute treadmill season, or a brisk walk around the neighborhood, movement and sweat will do you good.
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  5. Love On Yourself.
    Ok, so you gorged yourself at the Holiday Party last night. No big deal. Thereโ€™s NO reason you shouldnโ€™t be able to enjoy holiday festivities, so catch your negative self-talk before it takes you for a spiral. The best thing you can do is recommit to your healthy habits, move forward with a positive attitude, and enjoy happy memories of the fun you had.

Wishing you the Happiest of Holidays, and here's to staying festive, healthy, and bloat-free โค๏ธ .