We are starting the second month of 2019, and many of us are still struggling to stick to a holiday recovery program. December is a time filled with festivities, family, food, and cheer. The effects of which can run right into the New Year. Getting back on track with nutritional eating, exercise, and overall good habits, is a struggle for many of us- you are not alone. We recently ran a workshop in the office with all of our best tips for holiday recovery. If you weren’t able to make it, we’ve put together the star points for you right here.
First and foremost we want to introduce the concept of gut health. This refers to the integrity of the GI tract, coupled with, the diversity of the bacteria living within it. This is our first line of defence for preventing toxic, or harmful things from being absorbed into our body. If the health of our gut is compromised, it can not do its job properly. Most of us definitely need help with this as part of our holiday recovery plan.
The ability of the gut to regulate absorption, and the efficiency in which it is working is known as our gut intelligence.
Gut Intelligence- the ability of the gut to regulate absorption of contents passing through. A breakdown in the gut lining, causes a decrease in gut intelligence and leaking within the gut ‘leaky gut”
- leaky gut will result in an inflammatory response due to the absorption of waste matter- food coma, poor sleep, hormone disruption, auto immune conditions
- Mitochondria- energy producers get damaged
Now you may be wondering what this has to do with holiday recovery for weight loss, however, if your gut health isn’t doing well, you will find it very difficulty to feel well and lose weight.
What destroys Gut Health
Glyphosate- commercial herbicide used on GMO crops
- blocks the ability of the plant, soil, and bacteria from making nutrients supposed to be found in food
- functions as a direct anti- biotic killing bacteria in our gut limiting the diversification of bacteria we have living within our guts.
Inflammation Causing Foods
- grain fed conventional meats
- farmed fish
- caged eggs and poultry
- gmo crops
- industrial seed oils
- conventional dairy
- processed foods
Gut Diversity– should have 30-40 thousand different bacteria within our gut, the average is closer to 1 thousand
What to do
- Get out into diverse ecosystem- touch weeds, plants, and soil. Different eco systems all have different bacteria, and the biggest way we affect our gut bacteria is through what we breath. So get into different neighbourhoods, and expose yourself to diverse eco systems.
- Eliminate foods that damage the gut, and promote inflammation
3 Changes to start your holiday recovery
Elimination of Processed Foods
- Preservatives and chemical ingredients (toxicity) which cause hormonal interference
- Promote Inflammation, which lead to inflammation driven diseases
- Promote an imbalance of our Omega 6 to Omega 3 ratio, which causes inflammation
- Sugar levels
Elimination of Sugar
- Biggest contributor to obesity in western cultures
- Cancer feeds off of sugar
- Liquid sugar- excessive calories without fullness
Addition of Fruits & Vegetables
- Contain the required components for many metabolic reactions within our bodies, that keep us well
How to implement changes
- Start by eliminating one thing and adding in one thing for three weeks. When you feel comfortable with the changes, eliminate or add in something else. Long term changes take time!
- Find your goal- why do you want to do this i.e. weight loss vs health/ confidence and focus on this.
- Prepare food in advance
- Set aside time each day to focus on your program. These changes require time, and energy, so give yourself the time to stay on track.
We hope this has been helpful for you guys! Struggles with holiday recovery are no joke! If you’re still struggling with things click here to book an appointment to come in and see us! Be sure to check out more of our blog posts, if you found this one helpful.