Vitamin Junkeys

4 Tips for Eating Healthy Over the Holidays Ep 27

4 Tips to Eat Healthy Over the Holidays

Vitamin Junkeys Episode #27 (running time 6:50)
Date: November 25, 2008
Podsafe Music: Ice Cream by Christopher Dale Courtesy of the Podshow Music Network
Show hosts: Jennifer Lyall & Dr. Jean Jacques (Dr. JJ) Dugoua, ND HBSc PhD (Cand.)

This episode examines:

4 Tips to Eating Healthy Over the Holidays

Holiday Eating Tip # 1: The 80/20 Rule

Holiday Eating Tip # 2: Wait 15 minutes before going for seconds

Holiday Eating Tip # 3:  Pick Treats that have therapeutic benefits 

Holiday Eating Tip #4: If you've eaten too much then drink tea!


Natural, Canada's guide to complimentary and alternative healthcare.


What's Dr. JJ taking today:  

Digestive Enzyme:  A digestive enzyme is usually a blend of protease (which digests protein), lipase (which digests fats), and amylase which help you digest carbohydrates.  There would also be some other fibres in the blend to  help digest fibres, etc.  When you are eating a heavy meal or a food that you are not accustomed to eating, a digestive enzyme will help you digest the food.

4 Tips for Eating Healthy Over the Holidays
We're all guilty of over indulging a little too much.  Whether it is putting too much on your plate, going up for seconds or eating too many treats.  Then we regret it afterwards.  Either we feel sick or we see it on the weight scale after the holidays.  We have some tips on how you can eat for the holidays, so you don't suffer!

Holiday Eating Tip # 1: The 80/20 Rule

Eat well 80% of the time and indulge 20% of the time.  When you have the opportunity, try to make healthy choices.  For instance when you are at a buffet, review your options and pick healthier foods instead of going for cooked vegetables, pick a fresh salad and take it easy on the sauces.

Dr. JJ shared the example of when he was out for dinner a couple of weeks ago,  and they had a delicious steak dinner.  For a side dish, he had the option of ordering a baked potato loaded with butter, sour cream, bacon and cheese or vegetables and he chose the vegetables.  He also took the digestive enzymes after having the steak to help his body digest it.


Holiday Eating Tip # 2: Wait 15 minutes before going for seconds.

After you have eaten your first plate, wait 15 minutes before having seconds.  This gives your body time to start digesting what you have already eaten.  Sometimes we eat so fast and we're so eager to try all of these yummy things that we don't always realize we are full.  Waiting for 15 minutes will allow your body some time to get the signals from your stomach that it is full.


Holiday Eating Tip # 3:  Pick Treats that have therapeutic benefits 

You don't need to necessarily avoid the dessert table, but be selective in what you choose.  Focus on items with therapeutic benefits.  Some examples are:  "> // --> p>

Dark Chocolate: a number of studies have shown that dark chocolate has a lot of anti-oxidant properties, and can protect the inner lining of blood vessels from damage

Ginger: ginger is a good treatment for nausea including in pregnancy and chemotherapy. 

Cinnamon: There have been studies on the effects of cinnamon on type 2 diabetes and how it can help balance blood sugar.

Cranberries:  Cranberries have been shown to help urinary track infections. 

Holiday Eating Tip #4: If you've eaten too much then drink tea!

If you have eaten too much and you don't feel so good, then reach for a cup of camomile tea, ginger tea or peppermint tea.  Dr. JJ's favourite is camomile tea, as it is anti-spasmatic.  So, if you are getting cramps and bloating, a warm cup of camomile tea will often fix the problem.  Even if you don't have ginger tea bags or loose tea on hand, you could chop up some ginger and let it steep in some hot water to make a tea.

Probiotics can also help your body digest a big meal.


After the holidays, your daily health diet food should contain vegetables, fruits, grains, dairy & meat

You can find a naturopath in your community through the Find a Practitioner link on our website

Join the addiction! Click on the Join the addiction button to subscribe to the Vitamin Junkeys weekly free health and wellness video podcast.


Happy Holidays from the Vitamin Junkeys crew!

Camera: Jerome Marrin, Jerome Marrin Media Productions 
Editor: Jerome Marrin,  Jerome Marrin Media Productions 
Sound Recordist: Jeffery Magat, Eqtion 
Make-up Artist: Valery Santillana, Fit Your Style

Special thanks to: Slurp Media &


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Join Jennifer Lyall and Naturopath, Dr. JJ Dugoua as they have fun exploring alternative therapies and healthy living. Weekly episodes are released every Tuesday.

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