Overindulgence
With Halloween behind us and Thanksgiving upon us, we are firmly entrenched in the season of overindulgence. Whether you eat too much, drink too much, or just do too much, the holiday joy can really feel joyless. Let me offer a few solutions to help get you through to next year.
"I ate too much"
Thanksgiving feasts, Christmas dinners, Hannukah latke parties, and the non-stop snacking can take their toll. Your best bet is to think about what you put in your mouth before it's on your plate.
1. Take small helpings. Looking down a table of turkey, stuffing, cranberry sauce, sweet potatoes, mashed potatoes, green bean casserole, pumpkin pie, and pecan pie, we often forget that we don't have to eat everything in sight. Put one forkful of each item on your plate. You can always come back for seconds of the things you love.
2. Snack on fresh vegetables. If all you eat are proteins and carbohydrates, you'll be constipated until the Superbowl. Celery and carrot sticks provide roughage without a lot of calories.
3. Take 20 minutes to finish off a plate, and put your fork down while you chew. You'll eat less and enjoy more!
4. Take a 20 minute walk between dinner and dessert. Walk the dog, exercise the children, shoot some hoops. Whatever. Just get up from the table and do something. Your body needs exercise to help it digest properly.
If you end up looking more like a stuffed bird than a dinner guest, try the following remedies:
Indigestion Rub -- For overeating, slow digestion, constipation, and gas
2 drops Sweet Fennel (Foeniculum Vulgare) Essential Oil
2 drops Peppermint (Mentha Piperita) Essential Oil
3 drops Lemon (Citrus Limonum) Essential Oil
2 tablespoons carrier oil (sweet almond, olive oil, jojoba, peanut oil, etc.)
Mix well and rub onto stomach in a clockwise motion (this follows the direction your body digests food). This recipe provides enough for several doses.
If you suffer from nervous-system disorders (e.g., epilepsy) or estrogen-related issues (endometriosis, estrogen-dependant cancers, etc.), do not use Sweet Fennel oil.
Constipation Drink
8 ounces of warm water or tea
1 drop of Sweet Fennel (Foeniculum Vulgare) Essential Oil
2 drops of Lemon (Citrus Limonum) Essential Oil OR lemon juice from 1/4 lemon
It's hard to get the essential oils to mix with liquids (since they are, after all, hydrophobic). Try dropping the oils onto a sugar cube and then mixing the sugar into the liquid.*
If you suffer from nervous-system disorders (e.g., epilepsy) or estrogen-related issues (endometriosis, estrogen-dependant cancers, etc.), do not use Sweet Fennel oil (substitute with 1 drop of Mentha Piperita).
Instant Heartburn Relief
6 ounces of water
1 teaspoon of baking soda
Stir until baking soda dissolves. Drink up. Baking soda reacts with the acid in your stomach to create gas bubbles, so expect a lot of burping.
"I can't believe I drank so much"
Mulled wine, champagne, cocktail parties and the infamous workplace holiday party all beckon us to drink, drink, drink. Forbearance is the watchword of the hour, so try to remember these few tips before you tipple:
1. Pacing is everything. Keep to 4 ounces of wine, 6 ounces of beer or 1 ounce of hard alcohol to one hour. That pace will keep you from drinking an entire bottle of anything.
2. Alternate alcohol with water. Keep both glasses in front of you, and as you finish the alcohol, finish the water before you refill.
3. Limit yourself to one after-dinner drink.
If you ignore these suggestions and are seeing pink elephants, start drinking your water and consider these options:
Chamomile or Ginger Tea -- settles the stomach
You can make your own ginger tea by soaking a peeled, one-inch piece of fresh ginger root in hot water
Stronger Ginger Tea -- for bad nausea*
1 cup of hot water
1 teaspoon of honey
1 drop of Ginger (Zingiber Officinalis) Essential Oil
Ginger Rub -- for those poor souls who are already vomiting
1 tablespoon of carrier oil (sweet almond, olive oil, jojoba, peanut oil, etc.)
2 drops of Ginger (Zingiber Officinalis) Essential Oil
Headache Soother -- for the next morning's hangover
2 tablespoons of carrier oil
2 drops of Peppermint (Mentha Piperita) Essential Oil
2 drops of Lavender (Lavandula Angustifolia) Essential Oil
2 drops of Chamomile (Chamamaelum Nobile) Essential Oil
Mix well and rub into back of neck, earlobes and temples (be careful not to get any in your eye)
"I can't shop/cook/deal with Aunt Gladys/do anymore"
Take 20 minutes every day during the holidays to sit down and detox. Don't talk to anyone during these 20 minutes. Have a cup of tea, work on your knitting, go for a jog, do some yoga, meditate. But make sure to get into your head enough so that you can get back out again. And if it's relatives who have you stressed out, offer them some tea too -- if they're less crabby, you'll be happier.
If you're lucky enough to get in some bathtime, try these essential oil helpers:
Sleepytime mixture
2 drops of Lavender (Lavandula Angustifolia) Essential Oil
1 drop of Chamomile (Chamamaelum Nobile) Essential Oil
1 drop of Ylang Ylang (Cananga Odorata var. Genuina) Essential Oil
Fill up bathtub and then add oils. Alternately, put into a diffuser.
Get up and go mixture (bath)
2 drops of Ginger (Zingiber Officinalis) Essential Oil
2 drops of Black Pepper (Piper Nigrum) Essential Oil
1 drop of Nutmeg (Myristica Fragrans) Essential Oil
Fill up bathtub and then add oils. Do not use in instance of kidney disease.
Get up and go mixture (diffuser)
2 drops of Ginger (Zingiber Officinalis) Essential Oil
2 drops of Black Pepper (Piper Nigrum) Essential Oil
1 drop of Nutmeg (Myristica Fragrans) Essential Oil
3 drops of Bergamot, Sweet Orange, Grapefruit or Neroli Essential Oil
Add to diffuser. Do not use grapefruit if you are taking a statin for high cholesterol.
Shop Till You've Dropped Feet
Pamper your tired tootsies in a footbath of warm water and 2 or 3 drops of Peppermint (Mentha Piperita) oil.
SAFETY NOTE: Don't use essential oils with children or women who are pregnant or breastfeeding, unless under the guidance of a Registered Aromatherapist, a doctor, naturopath or midwife. Most essential oils filter out of the body through the kidneys or liver, so people with kidney or liver diseases should seek professional assistance before using essential oils.
*I have recommended the ingestion of essential oils in some of these recipes. This is a controversial topic and rightly so. The digestive system can easily be compromised by the ingestion of ANYTHING, plant-based or otherwise. Consuming essential oils in greater quantities than recommended here can greatly compromise your overall health. If you are uncomfortable ingesting essential oils (most are not pleasant tasting), add the oils to 2 tablespoons of carrier oil and use as a rub on the affected area. Even a footbath using an essential oil can absorb enough of the oil into your body to be effective.
Lastly, test all essential oils in the crook of your arm (1 drop for 10 minutes) to ensure there is no allergy or sensitization.
Enjoy your thanksgiving holiday and don't overdo it!!!
"I ate too much"
Thanksgiving feasts, Christmas dinners, Hannukah latke parties, and the non-stop snacking can take their toll. Your best bet is to think about what you put in your mouth before it's on your plate.
1. Take small helpings. Looking down a table of turkey, stuffing, cranberry sauce, sweet potatoes, mashed potatoes, green bean casserole, pumpkin pie, and pecan pie, we often forget that we don't have to eat everything in sight. Put one forkful of each item on your plate. You can always come back for seconds of the things you love.
2. Snack on fresh vegetables. If all you eat are proteins and carbohydrates, you'll be constipated until the Superbowl. Celery and carrot sticks provide roughage without a lot of calories.
3. Take 20 minutes to finish off a plate, and put your fork down while you chew. You'll eat less and enjoy more!
4. Take a 20 minute walk between dinner and dessert. Walk the dog, exercise the children, shoot some hoops. Whatever. Just get up from the table and do something. Your body needs exercise to help it digest properly.
If you end up looking more like a stuffed bird than a dinner guest, try the following remedies:
Indigestion Rub -- For overeating, slow digestion, constipation, and gas
2 drops Sweet Fennel (Foeniculum Vulgare) Essential Oil
2 drops Peppermint (Mentha Piperita) Essential Oil
3 drops Lemon (Citrus Limonum) Essential Oil
2 tablespoons carrier oil (sweet almond, olive oil, jojoba, peanut oil, etc.)
Mix well and rub onto stomach in a clockwise motion (this follows the direction your body digests food). This recipe provides enough for several doses.
If you suffer from nervous-system disorders (e.g., epilepsy) or estrogen-related issues (endometriosis, estrogen-dependant cancers, etc.), do not use Sweet Fennel oil.
Constipation Drink
8 ounces of warm water or tea
1 drop of Sweet Fennel (Foeniculum Vulgare) Essential Oil
2 drops of Lemon (Citrus Limonum) Essential Oil OR lemon juice from 1/4 lemon
It's hard to get the essential oils to mix with liquids (since they are, after all, hydrophobic). Try dropping the oils onto a sugar cube and then mixing the sugar into the liquid.*
If you suffer from nervous-system disorders (e.g., epilepsy) or estrogen-related issues (endometriosis, estrogen-dependant cancers, etc.), do not use Sweet Fennel oil (substitute with 1 drop of Mentha Piperita).
Instant Heartburn Relief
6 ounces of water
1 teaspoon of baking soda
Stir until baking soda dissolves. Drink up. Baking soda reacts with the acid in your stomach to create gas bubbles, so expect a lot of burping.
"I can't believe I drank so much"
Mulled wine, champagne, cocktail parties and the infamous workplace holiday party all beckon us to drink, drink, drink. Forbearance is the watchword of the hour, so try to remember these few tips before you tipple:
1. Pacing is everything. Keep to 4 ounces of wine, 6 ounces of beer or 1 ounce of hard alcohol to one hour. That pace will keep you from drinking an entire bottle of anything.
2. Alternate alcohol with water. Keep both glasses in front of you, and as you finish the alcohol, finish the water before you refill.
3. Limit yourself to one after-dinner drink.
If you ignore these suggestions and are seeing pink elephants, start drinking your water and consider these options:
Chamomile or Ginger Tea -- settles the stomach
You can make your own ginger tea by soaking a peeled, one-inch piece of fresh ginger root in hot water
Stronger Ginger Tea -- for bad nausea*
1 cup of hot water
1 teaspoon of honey
1 drop of Ginger (Zingiber Officinalis) Essential Oil
Ginger Rub -- for those poor souls who are already vomiting
1 tablespoon of carrier oil (sweet almond, olive oil, jojoba, peanut oil, etc.)
2 drops of Ginger (Zingiber Officinalis) Essential Oil
Headache Soother -- for the next morning's hangover
2 tablespoons of carrier oil
2 drops of Peppermint (Mentha Piperita) Essential Oil
2 drops of Lavender (Lavandula Angustifolia) Essential Oil
2 drops of Chamomile (Chamamaelum Nobile) Essential Oil
Mix well and rub into back of neck, earlobes and temples (be careful not to get any in your eye)
"I can't shop/cook/deal with Aunt Gladys/do anymore"
Take 20 minutes every day during the holidays to sit down and detox. Don't talk to anyone during these 20 minutes. Have a cup of tea, work on your knitting, go for a jog, do some yoga, meditate. But make sure to get into your head enough so that you can get back out again. And if it's relatives who have you stressed out, offer them some tea too -- if they're less crabby, you'll be happier.
If you're lucky enough to get in some bathtime, try these essential oil helpers:
Sleepytime mixture
2 drops of Lavender (Lavandula Angustifolia) Essential Oil
1 drop of Chamomile (Chamamaelum Nobile) Essential Oil
1 drop of Ylang Ylang (Cananga Odorata var. Genuina) Essential Oil
Fill up bathtub and then add oils. Alternately, put into a diffuser.
Get up and go mixture (bath)
2 drops of Ginger (Zingiber Officinalis) Essential Oil
2 drops of Black Pepper (Piper Nigrum) Essential Oil
1 drop of Nutmeg (Myristica Fragrans) Essential Oil
Fill up bathtub and then add oils. Do not use in instance of kidney disease.
Get up and go mixture (diffuser)
2 drops of Ginger (Zingiber Officinalis) Essential Oil
2 drops of Black Pepper (Piper Nigrum) Essential Oil
1 drop of Nutmeg (Myristica Fragrans) Essential Oil
3 drops of Bergamot, Sweet Orange, Grapefruit or Neroli Essential Oil
Add to diffuser. Do not use grapefruit if you are taking a statin for high cholesterol.
Shop Till You've Dropped Feet
Pamper your tired tootsies in a footbath of warm water and 2 or 3 drops of Peppermint (Mentha Piperita) oil.
SAFETY NOTE: Don't use essential oils with children or women who are pregnant or breastfeeding, unless under the guidance of a Registered Aromatherapist, a doctor, naturopath or midwife. Most essential oils filter out of the body through the kidneys or liver, so people with kidney or liver diseases should seek professional assistance before using essential oils.
*I have recommended the ingestion of essential oils in some of these recipes. This is a controversial topic and rightly so. The digestive system can easily be compromised by the ingestion of ANYTHING, plant-based or otherwise. Consuming essential oils in greater quantities than recommended here can greatly compromise your overall health. If you are uncomfortable ingesting essential oils (most are not pleasant tasting), add the oils to 2 tablespoons of carrier oil and use as a rub on the affected area. Even a footbath using an essential oil can absorb enough of the oil into your body to be effective.
Lastly, test all essential oils in the crook of your arm (1 drop for 10 minutes) to ensure there is no allergy or sensitization.
Enjoy your thanksgiving holiday and don't overdo it!!!
Labels: clinical discussion
posted by Liisa at
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