Hi Friends,

It’s that magical time of year again!  2022 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, keeping IBS at bay.  Also, taking digestive enzymes like Digestive Enzyme Pro before heavy meals can make a world of difference!

2) Protect your Gut Microbiome.  Unfortunately, stress, sugar, and alcohol all promote the growth of bad bacteria in our gut!  Our microbiome is so important to our overall health, metabolism, immune system, hormones, and energy.  Be sure to protect your 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.  Give your body 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 a dessert
, I recommend staying active to help promote blood sugar utilization by your muscles.  So go for an evening walk, climb some stairs, or play with your kids or grandkids!  Given the increased sugar intake over the holidays, consider taking Berberine Prowhich 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
8 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

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)
8 oz of unsweetened vanilla almond milk
1 teaspoon of cinnamon
Handful of organic baby spinach
¼ cup ice
Optional Collagen or vegetarian protein 1 scoop

6) 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, but especially for your liver.
 
7) Plan for a week long detox in the New Year!  Start the year fresh by cleaning out your body and liver.  
We carry a liver detox kit called Core Restore (available for current patients only) that’s easy to follow.  It provides all the vitamins needed for the week along with an anti-inflammatory diet plan.  Most patients find they loose 3-5 lbs and feel less inflamed and more energetic.  

Wishing you all a blessed and healthy holiday season filled with love and joy, and a bright start to 2023!


Warmest regards,

Rajsree Nambudripad, MD