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How to “Healthify” Your Holiday Eating Ritual

How to “Healthify” Your Holiday Eating Ritual

Do you have a holiday party or two on your radar with others to come?  Not to fear! Use my simple tips below to help you to better navigate the holiday eating scene in a way that is body-nourishing!  Instead of falling into old habits that cause you to pack on extra belly bloat or discomfort I invite you to integrate new ones your body will thank you for.

Soothe your stress around holiday eating with my tips below:

BYOV

  • Bring your own veggies!  This seems like a no brainer but I always recommend making sure to bring a veggie dish to the get together you’re attending.  That way, regardless of the other options provided you know that there will always be something nutrient-packed that you can pile your plate with.  I recommend my Perfect Brussels or Roasted Garlic Cauli Mash recipes included in my Gluten Free/Dairy Free Thanksgiving Recipe Guide for inspiration!

Sit Don’t Stand

  • Rule of thumb to eating more mindfully-confine eating to when you are sitting down at a table vs. standing.  This alone will help you eat more intuitively when it comes to the appetizer table. Not only does this help you better regulate overeating, our bodies will better maximize digestion and absorption in a ‘rested and digested’ state-difficult to do when we are standing and less in tune with what we are eating.  Assemble yourself a plate, grab a friend to laugh with and sit the heck down!

Count Colors Not Calories

  • Think of your plate as a paint palette-how many natural sources of color can you fill it with?  You do your body a far bigger benefit to fill a large plate with butternut squash, baked green beans, roasted beets, brussels sprouts and turkey than you do with a half filled plate of mashed potatoes and stuffing alone.  Try your best to fill 75% of your plate with plant-rich colorful dishes without too many added sources of carbohydrates and leave less room for the others.

Don’t Fear Fat

  • Fat is a vital component to our meal-it not only helps us feel satiated and adds richness, it also provides numerous body benefits from gut health support to blood sugar reduction.  Choose healthy plant based fats such as olive, avocado or coconut oil and grass fed butter or ghee if your body can tolerate dairy foods. Avoid margarines such as Crisco and processed vegetable oils like canola oil as they can contribute to an inflammatory response.  Choose appetizers high in healthy solid fats such as olives, avocado, and nuts or seeds.

Sleuth Your Way to Lower Sugar

  • Did you join in on the Five Journeys Sugar Detox?  If not check out my ‘Hidden Sources of Sugar’ blog here. On a holiday table, the sweet potato casserole, cranberry sauce, dishes with dried fruits or jams/jellies and of course, desserts can be high sugar sources.  If you’re someone who enjoys something sweet-choose one favorite from the dinner meal or the dessert table and allow yourself to fully experience it. Get present, eat it slowly, savor the mouthfeel and tune in to the smell and taste-enjoy without regret!

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This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

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*$109 with insurance, $179 without insurance *This test has an initial fee of $109, if your insurance doesn’t cover the test you’ll be charged the extra $70.

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This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

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Glutathione for 1 week, then bath or sauna.

COST

$99 – $184

INSURANCE

Fully covered by Medicare. Repeat test prices $400.

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$319

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$450-$3000

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

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Urine

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Glutathione for 1 week, then bath or sauna.

COST

$199

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No insurance accepted $30 discount given if done with mycotoxins.

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This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.

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This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure.

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BLOOD FLUID

Urine & Blood

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$179 – $400

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This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy.

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BLOOD FLUID

Stool

COST

$160-$329

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Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

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This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

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BLOOD FLUID

Urine

COST

$160-$329

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Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.

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This test is specifically for a tick-borne illness called “Bartonella”.

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Blood

COST

$260

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This test evaluates the presence of potentially harmful heavy metals stored in the body.

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Urine

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Testing: $138
DMSA: $36

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Not covered by Insurance

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This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

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BLOOD FLUID

Saliva

COST

$80

INSURANCE

Only covered by Medicare

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$99 – $184

INSURANCE

No insurance accepted