The Holiday Meal 

Large meals are a big part of the holiday season. You can have a traditional meal, enjoying family favorites and still maintain a healthy focus on the food served. Simplify the menu, make lower fat changes to recipes or select alternative foods.

For example:
* Instead of serving gravy, a cranberry relish made from fresh cranberries, an orange, sugar and perhaps some walnuts (the recipe is on the package) offers a zestful flavor and texture to accompany the more bland turkey, roast beef or ham.
* Winter squash or sweet potatoes take on a texture of velvet when pureed. Rather than seasoning with butter or margarine, add orange juice, orange rind and cinnamon or nutmeg to perk up the flavor.
* You may decide that some of your favorite recipes need to be left as is -- that pumpkin pie made more delicious with a small dollop of whipped cream! Eating a smaller piece can be just as tasteful, you won't feel as stuffed and you have not deprived yourself of a food that is important to you.

Learn to eat when you are hungry and stop eating when you are full. It sounds so simple, but most of us eat when we are truly hungry -- only twenty per cent of the time -- when our stomach begins to rumble, or we get irritable, feel weak or start to get a headache.

It is important to stop eating when you are full and not stuffed. This makes eating so much more of a pleasure. It also means that you are tuning in to what your body is telling you and not paying attention to the other pressures that encourage overeating or eating when you are not hungry.

What else can you do to make the day a more healthful and enjoyable one?
* Remind your guests to bring walking shoes and appropriate warm clothing to take a walk between the main part of the meal and dessert.
* Set up a jigsaw puzzle on an adjacent table as an activity away from the dinner table.
* Don't forget to start off the day with a hearty breakfast to prevent overeating during the big meal. In fact, skipping any meal is not a way to save calories. It only leads to overeating at a later time.

Parties
Adding to the intensity of the holiday season are the parties. Cocktail parties are popular because guests can drop in and stay as their schedule allows. Menu items are small morsels of food, which can be easily eaten while standing and are often high in fat, sodium and/or sugar. The alcohol factor and talking with other guests are some of the distractions that keep you from being aware of just how much and what you are eating and drinking.
* Prepare yourself for these distractions by eating before you go to the party. Have a snack, which contains some carbohydrate, protein and a small amount of fat to stave off your hunger, such as cereal with low fat milk or a small sandwich.
* Visualize the event. Think about whom you will see, what you will eat and drink, and where you will position yourself (not next to the buffet table.) Put your emphasis on seeing old friends and meeting new, interesting people instead of on the food or drink.
* Taste or sample the foods that look most intriguing so that you do not feel deprived.
* For your first several drinks, select water, which is always refreshing. (You may even decide that having a glass of wine is not that important.)

Be aware that when you are busy talking, it is difficult to focus on the flavor, texture, color and taste of the foods you are eating. Take note that the first bite has the most flavor, the second bite has less flavor than the first, and the third bite has even less flavor than the second bite. By the time you get to the sixth or seventh bite, the flavor will be minimal.

When you are eating a high fat, high sugar food, learn to satisfy yourself with a small portion. That is much easier to do when you practice "focused eating," which is sitting down, eating a food in a quiet place and concentrating on the experience of eating. This means eating away from the television or any other place that is a distraction to your eating experience. This is a definite challenge during the holiday season.

Suggestions for reducing the amount that you eat include accepting a small portion and only eating what you want, leaving the remainder on your plate. Or saying that even though the food looks delicious, you are full right now and will try it at another time.

Taking Time for Yourself
Allow some quiet time for yourself -- see a special movie, take a long bath, read a book for pleasure -- for a sense of renewal. And in the spirit of the holidays, you might consider doing something special for someone else who will appreciate your gift of friendship and caring.

Happy Holidays!

Studies show the average person will gain between 5 and 10 pounds from Thanksgiving day to Jan. 2, and it doesn't take great detective work to find out why: overeating.

How can you win the battle of the bulge? Eat sensibly, and follow a few basic rules.
The holidays are a time when families come together, and that usually means a lot of food is involved. We tend to spend more time cooking which often means more eating. It's hard not to indulge in a lot of dishes.
One tip, is to eat before you eat. If you're going someplace where food is served, eat something light beforehand, such as fruit slices or some vegetables. It's always a good idea to munch on fruits and veggies before you hit the cheese and the fudge. You won't eat as much.
Also, don't skip breakfast or lunch because you will tend to overeat during the evening meal. And if possible, substitute applesauce for cooking oil in many baked foods.
Try to avoid alcohol if possible, because alcohol is loaded with calories. There are many low-calorie eggnog drinks available.
In general, eat in moderation and watch the portion size on your plate, which is not easy to do sometimes. Look at what you have on your plate. It should be colorful with such items as carrots, vegetables, fruits, etc. Instead of loading up on turkey and dressing, which are high in calories, try to eat more fruits and vegetables.
And once you've finished off that piece of pecan pie? Try to exercise. Don't just watch a football game - go out and toss the football or walk while the kids are playing. Try to burn off some of what you have just eaten.

INDIGESTION
Indigestion is one of the most common complaints of the winter holiday season: here's how to make the best of Christmas and New Year without rushing for the antacids.

What does "indigestion" mean?
Indigestion usually means an uncomfortable acidic feeling in the upper abdomen, often associated with bloating and wind. Although everyone knows what they mean when complaining of indigestion, from a medical perspective it is a vague term, which can cover a number of different causes. Telling a doctor that you have indigestion will trigger a barrage of questions designed to clarify the exact cause, and rule out the more serious, rarer causes.

What causes indigestion?
The usual excesses of the end of year celebrations put an unnatural load on the digestive system. The commonest cause of indigestion pain is simply through overeating and filling the stomach beyond its comfortable capacity. Other than an uncomfortable feeling of excessive fullness, overeating can trigger the commonest medical causes of indigestion.

Common causes: symptoms and remedies
Simple hyperacidity:
Tea, coffee, carbonated drinks, smoking and alcohol all stimulate secretion of stomach acid. When the stomach becomes irritated, the outlet (pyloric sphincter) goes into spasm, delaying emptying and prolonging the discomfort. This is triggered by drinks above 21 degrees proof, and is particularly true of neat spirits.

Reflux oesophagitis:
This is the flowing back of stomach contents into the gullet (oesophagus), which does not have the natural protective mucus layer of the stomach. Stomach acid sets up irritation, and every time food or drink is regurgitated, and sometimes when it is swallowed (especially alcohol, hot drinks and spicy food), "heartburn" (burning discomfort behind the breastbone) is felt.

Excess wind:
Eating quickly may lead to increased swallowing of air (aerophagy). This and carbonated drinks are the usual causes of excess upper gut wind. Excess lower gut wind is nearly always related to the foodstuffs eaten and inactivity. The usual offenders are legumes (peas, beans, pulses), brassicas (Brussels sprouts and broccoli), and high doses of dietary fiber in general. The massaging action of exercise is lost in periods of inactivity and lower gut wind tends to build up, causing bloating and colicky pain.

Uncommon causes
These are more serious. If simple remedies for indigestion fail, it is worth seeking medical advice in case of one of these possibilities.
* Peptic ulcer
* Biliary colic (gallstones)
* Appendicitis
* Gastroenteritis

Tips for feasting without pain

Avoid overeating:
The obvious advice but surprisingly easy to ignore. Try not to eat a huge amount in one sitting, but to stop when comfortably full. This is easier to judge if not ravenously hungry to begin with, so a pre-dinner nibble is useful as well as fun.

Restrict rich fatty foods:
Fat in food is detected by the stomach and it responds by reducing its emptying rate. This is why cream on a dessert will cause a sudden feeling of fullness. The more fat in a meal, the higher the chances of suffering reflux oesophagitis and stomach bloating.

Go for light foods:
Conversely, high carbohydrate/low fat foods are processed much more quickly by the stomach and are much less likely to cause problems.

Pace yourself:
It is very easy to eat continuously over the Christmas period, keeping the stomach full on nuts, crisps, chocolates and snacks in between meals, so it never has a chance to empty. Give it a rest by not eating for four hours after a meal.

The key to enjoying an indigestion-free Christmas is moderation and common sense. Subjecting the gut to unaccustomed workload is bound to cause problems. Be sage and go easy on the stuffing to have a very merry Christmas.

Natural remedies for indigestion
Indigestion and heartburn are caused by an increased or decreased secretion of acids and other digestive enzymes in the abdomen. Symptoms include burning, a feeling of fullness and gaseousness in the abdomen. Reflux esophagitis is the medical name for heartburn. The acid reflux is caused by the flow of gastric juices up the esophagus. Indigestion and heartburn are usually caused by overeating, obesity, chocolate, fried foods, carbonated beverages, alcohol, coffee, and cigarettes. Eliminating these causes is the first step in preventing occurrences of indigestion. Eat small meals, eat slowly, limit intake of fluid during meals, avoid spicy foods, eat whole-grain carbohydrates such as bread, brown rice, and pasta, and avoid eating fruit with or after meals.

The following remedies for indigestion can be found in health food stores.
Peppermint in tea or tablet form contains menthol and has an antispasmodic effect on the digestive tract. It relieves gas and stomach cramps.
Chamomile in tea or tablet form has antispasmodic, anti-inflammatory and gas-relieving effects.
Slippery elm bark in tea or tablet form helps form a protective coating in the stomach.
DGL (deglycyrrhizinated licorice) is an anti-ulcer agent.
Ginger in tea or tablet form relieves gas and reduces bloating and pain.
Aloe vera gel helps soothe the stomach.
Activated charcoal tablets or capsules are useful for gas pain. Charcoal absorbs medications and should not be taken within two hours of taking any medicine.

To relieve pressure at night, use blocks to raise the head of the bed frame at least 6 inches. This will lessen the pressure on the stomach and prevent stomach contents from moving into the esophagus. Wait a couple of hours after a meal before lying down. Sleep on the left side of the body, the stomach is lower when lying on the left side.

Stress, obesity, and pressure on the stomach can cause indigestion. These causes can be eliminated by participating in regular exercise such as walking, bicycling, swimming, or yoga. Avoid strenuous exercise immediately after a meal.

Natural Treatments for Indigestion and Flatulence
Indigestion and flatulence are most often caused by eating too much or too quickly, and by not chewing food thoroughly. Food that is not fully digested tends to ferment and form intestinal gas. Some people lack specific digestive enzymes for certain foods, particularly dairy products. Other foods, such as beans, produce gas in almost everyone. In addition, an imbalance of intestinal flora may contribute to indigestion and flatulence. Caffeine and alcohol are primary culprits in heartburn, and anything that squeezes the stomach - a tight waistband or belt, lying down after eating, or bending or heavy lifting after a meal - pushes the stomach contents up into the esophagus and can cause heartburn. Antacids are often taken to relieve temporarily the discomfort of indigestion, but should not be used regularly because they can disturb the body's acid-alkaline balance.

Nutrition and Supplements
Identify and avoid the foods that are causing symptoms, and eat simpler meals, meaning fewer different foods at one meal. Increase dietary fiber, including whole grains, beans, fresh fruits, vegetables, nuts, and seeds, and try to eat smaller meals and to chew foods until they become liquid. To reduce the gas-producing properties of dried beans, soak them overnight before cooking, bring them to a boil in fresh water, drain and rinse the beans again, then cook them until thoroughly soft.

Proactazyme
Proactazyme® [Digestive] is a fantastic general-purpose enzyme supplement from plant sources containing protease, amylase, glucoamylase, lipase, pectinase and cellulase. It helps the body digest all food types and helps break down difficult-to-digest foods. Proactazyme helps relax and soothe the stomach, activates enzymes, and buffers and stabilizes enzymes, protecting them from stomach acid. Take 12 capsules with each meal. May also be used between meals. Stock No. 1643-9 (100)

Aloe Vera
Aloe Vera [Intestinal, Skin] is a nutritional storehouse, containing vitamins B1, B2, B6, C, niacina-mide, choline and 18 amino acids, in addition to many other nutritional substances. It nutritionally benefits the intestinal system. Many companies manufacture aloe vera, but many products on the market have lost much of the plants original benefits due to over processing. Beware of aloe vera juice that claims to have no disagreeable taste. Removing this leaves you with a product that is only 1015 percent aloe vera, at best. NSP aloe vera is processed in a special way to avoid the loss of essential vitamins, minerals and other constituents. The leaf is filleted; then the green outer portion that contains aloin is removed, leaving the gel that remains in the leaf. The gel remains thick when the leaf is first cut, but after a few minutes, an enzymatic reaction causes it to become liquid and freely run out. It is this 100 percent pure liquid that NSP collects. To prevent bacterial contamination, we add sodium benzoate as a preservative. Sodium benzoate is effective in very small quantities, and it properly and safely preserves aloe vera juice. Natures Sunshines Aloe Vera Juice can also be taken internally with juice or water. NSP Whole Leaf Aloe Vera provides a higher level of mucopolysaccharides than regular filleted aloe vera. Only the intense cleansing components have been removed, leaving a high level of mucopolysaccharides (7,000 mg per liter). Used externally, it is known for its hydrating and moisturizing properties. Shake well before use and refrigerate after opening. For external use, try Aloe Vera Gel. The gel is created by adding a gelling agent, Irish moss extract, to the juice. Aloe vera gel spreads on quickly and penetrates deeply, leaving no stickiness. Drink 26 oz. Aloe Vera Juice daily as is or mixed with water or juice. Or, drink 1 oz. Whole Leaf Aloe Vera juice mixed with 8 oz. water 46 times daily. Apply Aloe Vera Gel to the skin as desired for its soothing properties. Stock No. 1680-4 (32 fl. oz.) Aloe Vera JuiceStock No. 1693-4 (32 fl. oz.) Whole Leaf Aloe Vera Stock No. 1679-2 (8 fl. oz.) Aloe Vera Gel

Food Enzymes
Food Enzymes [Digestive] is a key product for the digestive system. All foods require processing (digestion), and enzymes are able to break down food compounds for assimilation into the bloodstream. A number of different enzymes are needed to deal with differing food compounds. Some of these are produced by the body, some are found in foods. However, most processed foods lack the enzymes needed for proper digestion. This formulation supplements the bodys production of these enzymes. For example, pepsin is used for the digestion of proteins in an acid environment (betaine hydrochloride or HCl); pancreatin is produced by the pancreas to digest proteins, carbohydrates and fats in alkaline environments; mycozyme digests starches; papain and bromelain digest protein; bile salt makes fats soluble and prepares them for further digestion by lipase. One capsule will help you digest a minimum of 30 grams of protein, 30 grams of carbohydrates and 20 grams of fats. Each capsule supplies: Alpha-amylase (Mycozyme) 90 mg Betaine HCl 162 mg Bile salt 40 mg Bromelain 50 mg Lipase 15 IU Pancreatin 22 mg Papain 45 mg Pepsin 60 mg Take 12 capsules with a meal three times daily. May also be used between meals. Stock No. 1836-9 (120)

First, today's diets rely heavily on cooked and processed foods. Unfortunately, cooking and processing methods often kill the enzymes in foods. Even when foods are consumed in their raw form, they are rarely backyard-garden fresh. Modern lifestyles have created a virtually universal need for food enzymes.

Second, digestion requires energy...lots of it. And the more energy it takes to digest food, the less that's available for other physical and mental activities. Digestion of enzyme-deficient food is especially hard on the body, sapping its natural vitality and feelings of well-being. But there is a way to optimize the nutritional value received from food.