Could A Few Small Changes Today Help You Feel Better By Thanksgiving?
by Amber Barry

It's the busiest time of year, and the winter holidays will be here before we know it! And so will pumpkin pies, egg nog, Christmas cookies, and countless other holiday treats that are hard to resist. The holiday season is, for me, the time of year that I am most likely to break the nutrition principles that guide my life, and take a vacation from yoga because "I'm too busy". I have decided that this year is going to be different, though, and I am going to put my health first. I invite you to join me, and plan NOW to feel great, as 2011 draws to a close. Below are a few considerations to get you started...an early holiday gift from me to you. I hope they will keep you energized, inspire you to greater health, and enable you to enjoy the new year, with valuable resolutions already firmly in place.

Namaste~

Amber

1. Is my diet too acidic? Are you feeling lethargic, overwhelmed, forgetful or indecisive? Do you get sick more often than your friends? It could be that your body's pH balance is out of whack. Our bodies require a lower pH to operate efficiently, and too much acid in our diets can lead to fatigue, depression, headaches, and lowered immunity. Prioritizing the pH value of our diets can keep us energized thoughout the holidays. 

Did you know that many commonly accepted "health foods" (such as as whole grain breads, organic meat, and organic dairy) are highly acidic. They actually work against your wellness pursuits by upsetting your pH balance. You do not have to eliminate these foods from your diet completely, but it is best to minimize them, and pair them with alkaline foods, such as leafy greens and root vegetables. Sugar is also highly acidic, and can increase inflammation, decrease immunity, drain your energy, and create a breeding ground for disease and infection. 

For vibrant health during the holidays, add some new veggies and healthy grains (quinoa is my favorite) to your diet, as you decrease your dairy, and bread intake. Most root vegetables taste great tossed with a low smoke point oil (such as grapeseed), fresh garlic, salt, and pepper, and roasted at 375 degrees until they soften a little (about 10 minutes). Pick up some brussel sprouts, parsnips, or rutabaga on your next trip to the grocery store...they might actually become your new favorites!

2. When was the last time I stretched? Stretching and twisting engages the lymphatic system, increases blood flow through the body, improve overall flexibility, and helps prevent muscle strains. What's not to love?An easy way to get into a stretching routine is to mentally group it with an existing habit, such as brushing your teeth, or putting on your pajamas at night. Always stretch with awareness, and let your body tell you what it needs most. Once it becomes part of your routine, consider getting into yoga...you will be amazed by how much it can boost your energy, and support your other health pursuits!

3. What healthy sweet treats could I keep on hand to help avoid "temptations" during the holidays? If you keep plenty of your favorite "healthy treats" on hand, it will be easier to resist the barrage of holiday cakes, pies, and cookies. My favorite sweet "substitute" is dark chocolate--low in sugar, dairy-free, and high in antioxidants. A spoonful of organic peanut butter, with a few mini dark chocolate chips on top, can curb a sugar craving, and provides a boost of protein (this is also great with sliced banana!). I also love chocolate chips in soy yogurt (more alkaline than regular yogurt), or on top of strawberries stuffed with cashew butter. Dried cherries (no sugar added) taste great with cashews and almonds...add a few chocolate chips and you might find that this "trail mix" is more satisfying than a candy bar! Healthy, guilt-free desserts can add nutrients to your diet, prevent weight gain, and prevent post-consumption guilt.

4. Is coffee depleting my energy? Although coffee does offer an initial (and short term) uplift from caffeine, research has shown that the benefit is limited to the first cup. After that, the extra acid in your system can actually make you feel lethargic and foggy. If you think coffee is contributing to brain fog or low energy levels, try cutting your intake in half, and switching to a lower acid brand, available in many grocery and health food stores. You can also decrease acidity by substituting stevia (an alkaline plant derivative) as a sweetener, and reducing the amount of creamer you add. Or just replace coffee with green tea. Green tea is highly alkaline, and can support better pH balance in your body. It is also anti-inflammatory and packed with antioxidants. Keep in mind that tea has less caffeine than coffee, so you might need two cups to avoid a caffeine withdrawal headache. Caffeine is potentially dehydrating and can overstimulate your metabolism, so reducing caffeine is also a good idea, if you are up to the task.

5. Do I need a shot of vinegar? One half teaspoon of RAW apple cider vinegar in 12 oz. of water every day, can help cure sinus infections, fatigue, acne, arthritis, high blood pressure, yeast overgrowth (candida), and can even help you lose weight and lower cholesterol. Personally, I have found that I can nip a cold or a migraine in the bud if I drink this tonic when I start to feel bad. The first few times you drink diluted raw apple cider vinegar, it will feel unfamiliar, and you might not like the taste. It won't be long, however, until your palate changes, and you actually start to crave this beneficial tonic. Vinegar is acidic, so this works best if you are eating a diet rich in alkaline foods.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! Facebook page (like us!).