Hi Friends,
It’s that magical time of year again! ✨ 2023 flew by incredibly fast! Now that we are just days away from Christmas🎄, I want to provide some tips on staying healthy while enjoying the holidays.
Holidays can be challenging since temptations are abundant! It seems SUGAR is front and center in everything! Cookies 🍪, cakes🍰 , pies 🥧, chocolate🍫, cocktails, wine🍷, and rich dishes are everywhere! We all want to enjoy some of the festive holiday food. How can we do so and still feel healthy? The last thing we want is to feel bloated and sluggish! Don’t forget that sugar is bad for your immune system and there are a lot of viruses 🦠 going around.
Here are my top 7 tips:
1) Eat mindfully. Do you really need to eat a large slice of pie? Or can you be satisfied with just 2-3 forkfuls🍴? The first few bites we eat are the most tasty and satisfying. Most of us just go on eating out of habit. If you eat slowly and savor each bite slowly, you may be surprised to be satisfied with less! Mindful eating helps prevent overeating and improves digestion. Also, taking Digestive Enzyme Pro 1-2 capsules before or after meals can make a world of difference!
2) Protect your Gut Microbiome. Unfortunately, stress, sugar, and alcohol all promote the growth of bad bacteria and yeast in our gut! Our microbiome is so important to our overall health, metabolism, immune system, hormones, and energy. Be sure to protect your gut microbiome by taking a high quality probiotic daily in the morning on an empty stomach like our Probiotic 100 billion or Probiotic 225 billion.
3) Intermittent Fasting. Promote Autophagy and give your cells and liver more time to focus on detoxification pathways by NOT eating for a 16-18 hour window. For example, eat dinner by 6 PM and then wait till noon 🕛 the next day to have lunch (18 hour fast). Do this every few days and feel the difference in your energy and mental clarity!
4) Be sure to MOVE after dessert. If you do indulge in dessert🍰, I recommend staying active to help promote blood sugar utilization by your muscles. Go for a walk🚶🏽♀️, climb some stairs, or play with your kids or grandkids! Try a new fun exercise, like jump rope! Given the increased sugar intake over the holidays, consider taking Cinnamon and Chromium, which promotes insulin sensitivity and healthy blood sugar uptake by your cells.
5) Holiday Green 🥬 Smoothies! Start the day with some clean, nutrient-dense ingredients! These are my 2 holiday favorites:
Holiday Peppermint Smoothie:
2 handfuls of organic baby spinach
½ ripe avocado 🥑
1 frozen banana 🍌
¼ cup of walnuts
½ teaspoon vanilla extract
12 oz of unsweetened vanilla almond milk
2 pitted Medjool dates
2 drops of pure food-grade essential peppermint oil (recommend by doTERRA)
¼ cup ice cubes (optional)
Collagen or vegetarian protein 1 scoop (optional)
Cinnamon Pear 🍐 Smoothie:
½ frozen banana 🍌
1 ripe pear cored and seeded (recommend cutting up ripe pear and freezing)
2 tbsp of raw almond butter (or ¼ cup soaked whole almonds)
12 oz of unsweetened vanilla almond milk
1 teaspoon of cinnamon
Handful of organic baby spinach
¼ cup ice cubes (optional)
Collagen or vegetarian protein 1 scoop (optional)
6) Drink plenty of water. Hydration is key for a healthy immune system and healthy bowels. A great way to stay hydrated is to try some new flavors of herbal teas or drink water with Electrolyte Powder.
7) Promote Detox Pathways. For all the stress, sugar, and alcohol, and other toxins, consider taking Glutathione, the master antioxidant and detoxifier ♺ for all the cells in your body, and especially for your liver.
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Ingredients:
4 large ripe pears
1/2 cup raisins
1/2 cup chopped walnuts
2 tbsp brown sugar
1 tsp cinnamon
1 tsp vanilla extract
2 tbsp coconut oil
Instructions:
Warm up the coconut oil and drizzle over the pears.
Warmest regards,
Rajsree Nambudripad, MD
Dr. Rajsree is a caring and compassionate physician, who is board-certified in both Internal Medicine and Integrative/Holistic medicine. She is passionate about helping patients optimize their health through a preventative approach involving healthy lifestyle, dietary changes, targeted nutritional supplementation, and optimizing hormones. Her practice is unique in the personalized attention she devotes to each and every patient.