Mom On The Glow: October 2015

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Fall is such a beautiful season here in Canada – the
changing leaves, the crisp fall air and of course the last harvests of the
season! Thanksgiving is a wonderful time for many Canadians to celebrate
gratitude, family, and the bounties of Fall – pumpkins, squashes, turkey and
cranberries! This amazing celebration usually ends with a bloated belly and the
need for a nap! Here’s some strategies to enjoy Thanksgiving without getting
into digestive turmoil and sabotaging your healthy lifestyle!</div>
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<b style="mso-bidi-font-weight: normal;">Proper Food Combining:</b>
One of the issues that arises at most Thanksgiving meals is the plethora of
different foods – sampling even just a little of so many options can wreak
havoc on someone with weak digestive function (and even those with a stomach of
steel!). Go in with a game plan – we know that proteins and starches require
different enzymes and stomach acidity to digest properly AND their digestion
happens in different sections of the digestive tract.<span style="mso-spacerun: yes;">  </span>If you want to enjoy the turkey, skip or
minimize the starchy carbs (breads, stuffing, potatoes) and instead decide on a
few veggie side-dishes. Try to stick with 3-4 sides and skip things that are
covered with creamy dressings (digesting dairy along with your big meal will
leave you bloated and gassy). </div>
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<b style="mso-bidi-font-weight: normal;">Dessert:</b> To allow
for proper digestion of your dinner, try to leave some time between dinner and
dessert. If you consumed turkey, it can take 2 hrs for it to move through your
system before you’re ready to properly digest the next thing. I know it seems
like a long time, but this would be the perfect time to take that fall walk or
play some games with the family before moving on to dessert. Not only will your
gut be thankful, but you’ll enjoy the dessert so much more!</div>
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<b style="mso-bidi-font-weight: normal;">A special note about
fruit:</b> consuming raw fruits with other foods can be really stressful on
your gut! Fruit is best eaten on its own 30-60 minutes before a meal (or 2
hours after). So if apple picking is part of your plan, do so prior to dinner
to allow for proper digestion!</div>
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<b style="mso-bidi-font-weight: normal;">Include Activity</b>:
We’re not just talking about burning off those extra calories that we consumed
at dinner – we’re talking about the physical effect of movement on your bowels!
Moving your body actually helps physically push your food through your
digestive tract, and helps to release the trapped gases from the fermentation
process that happens in your gut! Sitting around for an extended time will
promote belly bloat and discomfort (those of you with desk jobs know what I’m
talking about!). Plan to include a fall hike, a trip to the orchard, or even
some family games at home that get you all moving (Wii Fit, Twister, Table
tennis tournament etc). This is the perfect break between dinner and dessert!</div>
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<b style="mso-bidi-font-weight: normal;">Alcohol:</b> Often
included at celebratory meals, consuming alcohol around meals can have several
negative consequences. Alcohol relaxes the esophageal sphincter, allowing the
acidic contents of the stomach to make their way into your esophagus, which
causes the symptoms of heartburn. For those of you with any irritable bowel
conditions, alcohol will worsen both constipation and diarrhea. Another
consideration is that often people will end up consuming WAY more food than
they intended after consuming a few alcoholic beverages. If you can relate to
any of these symptoms, you may be best sipping a glass of red wine SLOWLY over
the course of the evening!</div>
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<b style="mso-bidi-font-weight: normal;">If all else fails,
fall back on digestive aids!</b> Many individuals benefit from including
certain digestive aids when consuming a larger than normal (or more diverse
than normal) meal. Digestive enzymes for example can be taken with your meal to
support the proper breakdown and assimilation of your foods. Your dose will
depend on the size of the meal you consumed (on average, 2-4 capsules may be
required). I recommend a ‘broad-spectrum’ digestive enzyme as it contains the many
different enzymes required to breakdown carbohydrates, fats and proteins. I’ve
even recommended them to people after a meal when they’re suffering from
indigestion.<span style="mso-spacerun: yes;">  </span>Digestive bitters are
another option – they have been used for hundreds of years in different
cultures to ‘prime’ the digestive tract for receiving food. Bitters are strong
botanical extracts that come in liquid form, usually in an alcohol base (like a
typical botanical tincture). Bitters work on a reflex pathway.<span style="mso-spacerun: yes;">  </span>Once their bitterness is tasted in the mouth
– they stimulate the liver to release bile and the stomach to produce
hydrochloric acid (which is necessary for activating your digestive enzymes).
They ‘excite’ the digestive tract so to speak, alerting it to the fact that a
complex meal is about to enter the system! When taking a bitter, be sure to
actually ‘taste’ it (don’t try to dilute it in a sweet juice – it will numb the
effect). I recommend taking bitters 15 min. before a meal, but you can also
take them after the meal to help with bloating and gas. Another amazing factoid
about bitters is that they curb sweet cravings, so perhaps you’ll eat less
dessert!</div>
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I hope that you enjoy the beautiful celebration of
Thanksgiving, and that you spend it with your loved ones focusing on all the
joy in your life (not distracted by indigestion!). Have a wonderful
Thanksgiving!</div>
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Dr. Anna Falkowski is
a Naturopathic Doctor, Wellness Educactor & Clinic Director at Vitality for
Life Health Center in Barrie, Ontario with a specialty in Women’s Health,
Weight-loss and Pediatrics. She is a healthy-living advocate teaching the Life
watchers course at Goodness Me and creating programs for ‘Mom on the Glow’, her
wellness blueprint for busy Moms. For more information you can visit <a href="http://www.vitalityforlife.ca/">www.vitalityforlife.ca</a> or call
705-733-2033.</div>
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How to Beat Thanksgiving Bloat!

Fall is such a beautiful season here in Canada – the changing leaves, the crisp fall air and of course the last harvests of the season!...

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How to Beat Thanksgiving Bloat!

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