DO NOT DIE YOUNG COACHING

Judas Feast: Tips to Prevent a miserable Thanksgiving (updated)

11/20/2017

 
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​I sat down to write about making the “right” choices on Thanksgiving. Maybe I’d mention that the average American consumes around 4,500 calories on the holiday. Or maybe I’d talk about how important it is to get some exercise before (and after) gorging on all that deliciously-rich food in order to put at least a little of it to work for you? Or how maybe eating a low/no carb breakfast before filling your gullet with turkey, pumpkin pie, stuffing, rolls, stuffing, apple pie, cranberry sauce, pecan pie and more stuffing would be a great idea. I could always talk about eating intuitively; eating to nourish your body and not getting caught up in a binge. Naaah. Not this time. There are hundreds, probably thousands of articles (trust me, I’ve read most of them for you) out there that offer the same cut and paste advice that you could Google in mere seconds.
 
You will probably overindulge. Guess what? If you live a relatively healthy lifestyle, one day of overindulging will not kill you OR your waistline. This article is meant to help you out on that other side of that mountain of mashed potatoes and gravy with extra butter. This article is to meant to give you an edge during and after the meal when you’re miserable, quite possibly regretful and straight up hating on yourself for eating SO MUCH food.

NOTE: I’m not advocating that you lose your damn mind Thursday, quite the contrary. But guess what? Many of us will. It happens. Chill.

The practical, proven advice below is the same I give my clients who are dealing with digestive stress. These tips will also help those who suffer from digestive issues that are acute and ongoing. I created an easy-to-follow list below as a way to help prevent or minimize the most common (gas & bloating, heartburn, constipation, diarrhea) suffering that often parallel Turkey Day.

So keep those antacids on the store shelf.
 
GAS & BLOATING
What it feels like:
Uncomfortable fullness after eating a meal
Abdominal pain and/or distention
Excessive farting
Heartburn
Actions to take:
Chew your food well (15 + per bite)
Colon massage (following the line of your colon)
Foods to eat:
More fiber
Less (or no) dairy
Ginger, anise, fennel
Avoid sugar alcohols like sorbitol and xylitol
Supplements:
Digestive enzymes
Probiotic
Activated charcoal

HEARTBURN
Causes:
Overeating
Eating too fast (see chewing above)
Too much caffeine
Too much sugar or refined carbohydrates
Low stomach acid
Actions to take:
Don’t over consume liquids with your meal
Eat slowly (yes, chewing again)
Foods to eat:
Increase vegetables
Avoid overindulging caffeine and sugar
Avoid ice-cold drinks
Supplements:
Probiotic
Apple cider vinegar (1 tbsp in water)
Fennel tea

CONSTIPATION
Actions to take:
Get some exercise
Gentle yogic twists
Child’s pose
Foods to eat:
More fiber
Ample water for hydration
No dairy
Probiotic foods like sauerkraut or kimchi
Flax and chia seeds
Garlic
Papaya
No processed foods
Supplements:
Probiotic
Digestive enzymes
Psyllium
Vitamin C
Marshmallow root

DIARRHEA
Causes:
Food allergies or sensitivities
Lactose or sugar intolerance
Impaired digestion
Stress
Lack of good bacteria in the gut
Actions to take:
Drink a lot of fluids and stay  hydrated; green juices, tea
No sugar, fat, dairy, excess meat
Place something warm on the abdomen while reclining
Foods to eat:
Simple green juices
Mild fruit smoothies
Broths
Black currant or blueberry juice
Slippery elm tea
BRAT diet: bananas, rice, apples, toast
Supplements:
Probiotic
L-glutamine
Zinc
Aloe vera juice (2-4 oz)
Ground flax

In the end, don't let one day of feasting turn into 5 days.

Be grateful for what you have.
​
My best to you,
Christopher Hostetler, founder DNDY Coaching

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