gut loving Labor Day – How to!

I don’t know about you, but a potluck or barbeque, like those held every Labor Day, can trigger surprising digestive explosions (similar to what you might see in the sky on the 4th of July!).

You may know what I mean, but never put any rhyme or reason to it. It’s just become, over the years, a part of your independent right to both celebrate and suffer.

Today, on the first day of this month of September, as we lean into Labor Day here in the states, I’d like to share my top four tactics for loving Labor Day (and letting it love you)…

First

Make or bring a dish to your holiday festivities that will both captivate your culinary cravings (as well as quenching the appetites of those around you), while also soothing the potential for digestive distress.

My trick when attending parties is always to bring both a sweet and a savory dish. That way none of my hankerings are neglected.

Second

If you’re going to drink alcohol during your bash, take these pointers to heart:

  • If you drink your spirits on an empty stomach, about 20% gets absorbed right through the walls of the stomach (not even making it to your small intestine, where absorption takes place for most of what we consume), and reaches your blood and your brain within minutes. This causes not just a spike in blood sugar but a decreased sense of perception. My directive: Eat before you drink.
  • The hotter your body, the drunker you’ll feel. Booze impairs your ability to control your body temperature. If it’s hot where you are, go slowly and be sure to tune-in to your body’s wisdom!
  • Aim to alternate your distilled drink of choice with a non-alcoholic beverage to slow your pace and aim to stick with just one libation.

Your blood, your brain, your body, your belly and your slumber will thank you!

Third

If you’ve been adopting a new way of eating that feels good to you, know that you don’t have to jump ship just to please others. This is your temple we’re talking about!

In the words of our Replenish advising nutritionist Megan Liebmann:

“One way I like to look at opting into social situations, even with a more custom (I like to use the word custom rather than limited), way of eating, is through the lens of exercising a new social muscle. Just like training for a marathon, it can take some time to get those muscles good and strong. For me, looking at it this way shifts my mindset from the “I can’t have this”, to “I get to work on flexing my new muscle!.”

I’d say those flexed muscles look pretty sexy in a late summer sundress or surf shorts. Don’t underestimate their appeal.

At the same time, if the peach cobbler is calling, and the call won’t quit, have some, savor each bite, and see how you feel.

Fourth

Have fun and don’t complicate things!

This is a time for celebration.

Digestion is a complex chemical and physiological process. It can get easily confused. And for some of us that complexity will result in digestive distress when we complicate the feeding court.

Eating foods that we don’t usually consume, ingesting a wide variety of foods that require different digestive enzymes and processes, as well as overeating can all inspire tummy tumult. Knowing this is half the battle. Enter with the power of perspective and you’re bound to enjoy not just Labor day but the day after as well.

To a Labor Day filled with love and laughter!

Warmly,
Andrea Nakayama

 

 

P.S. Have a favorite potluck or picnic recipe that captivates your culinary cravings and has everyone at the party asking for the recipe? Do share! Post it over at the Replenish PDX Facebook page!

fennel carrot slaw

fennel carrot slaw | Replenish PDXThis is a great recipe to feed a crowd and support your digestive flow. Fennel is used medicinally to nurse indigestion, gas and digestive spasms. The recipe is easy to prepare, and can be served as-is or with added fresh herbs, radishes, or other seasonal shredded vegetables. Try sprinkling some sunflower seeds on top for added protein and crunch.

Ingredients

  • 3 large fennel bulbs or 4 medium-sized bulbs, sliced thin with a mandolin slicer
  • 2 medium-sized carrots, shredded
  • 3 Tbspn olive oil
  • 3 Tbspn apple cider vinegar
  • 1 clove garlic, minced
  • 1 tspn honey or other liquid sweetener
  • ¼ tspn sea salt
  • Optional: sunflower seeds (raw, sprouted and dehydrated, or toasted)

Preparation

In a large bowl, combine fennel and carrots and toss well to combine. Set aside. In a small bowl, whisk together oil, vinegar, garlic, honey, and sea salt. Add the dressing to the fennel and carrot mixture and massage the slaw with your hands. Top with a handful of sunflower seeds, if desired. Best served chilled.

Serves 4-5 (double or triple to feed a crowd)

recipe provided by Andrea Livingston for Replenish PDX



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