Health Tips to Survive the Holidays

well hi everybody it's Dr Jim nadis again from cardiovascular interventions here in Orlando and this is a holiday message okay this is a great time of the year and I know there's going to be a lot of festivities and meeting people and having fun so I just want to give you a few hints and make it really short and quick so during this time you need to remember my advice that I always give I always say non-processed Foods non-refined products no man-made products you want to also stay away from vegetables seed oils you don't eat

Whole Foods you don't need a wide variety of plants and of course I always talk about intermittent fasting which is very important they don't nibble all day long don't eat five meals a day but what do you do during the holidays so this video is about what and what we can do and how we can actually get through the holidays without hurting ourselves too much or gaining too much weight or throwing our metabolism off and I want to start by saying that look at this time you can indulge you can have some foods that you

normally would not consume right but have it in limitation all right and what we need to do is we need to make up for that how do you make up for that how do you make up for the indiscretions that we might have that we did consume some chocolate and we did consume cake and we did consume lots and lots of carbohydrates and simple processed foods so this is all about that what can you do to counteract this and the first thing that you need to do is to realize that you're not eating for yourself

you are eating for yourself and your bacteria so when you start eating processed foods when you start eating refined products the difference is that you're not eating for your bacteria because everything that you're eating is going to be consumed in the upper part of your intestines the sugars the the proteins the vitamins they all get absorbed in the upper portion and what gets absorbed in the lower portion is the fiber now if there is no fiber in your diet those poor bacteria are getting nothing so when you start consuming these processed foods you need to

realize that gosh I didn't eat for my bacteria what did they get what stayed behind processed foods have no fiber that's the difference between processed foods refined products and real foods Whole Foods Whole Foods have all the fiber in them so when you are having a holiday season you need to eat for your bacteria also so don't forget the fiber so what I do is that if I'm eating all that stuff I will make sure I eat some vegetables also and I may not eat a whole lot but I'll eat vegetables and a variety of

vegetables so I eat a little bit of this liver of that liberal that again of a whole variety of vegetables in my diet a little bit of everything also different colors of food the phytochemicals as we call them all the phytonutrients those phytonutrients that are in colored Foods all the coloring red yellow orange foods that you eat is not for you you don't absorb them it's for your bacteria look it's about time we realize you're a symbiotic organism your turn 10 trillion cells plus a hundred trillion bacterial cells in your gut why do you need

to feed them because they are the ones that are producing a lot of the other valuable chemicals that's released into your bloodstream by the bacteria and that's why you're healthy do you know if I wiped out all your bacteria from your gut right now you'll probably be very very sick within six months even before that probably so you need to eat for your bacteria and there's a whole lecture on the microbiome and how it affects your metabolism and I'll go over that with you all next time but for now you need to understand that you

need to colorful Foods lots of vegetables with different kinds of fiber and fermented food why fermented food because they're full of bacteria in them so if you're not feeding the bacteria at least well here here comes some friends and you throw some bacteria down into your gut so you need to eat kefir a little bit of yogurt a little bit of kefir a little bit of kimchi in your salad or a little bit of a sauerkraut but don't forget it's a god indulge have all the fun but do take the fiber do take some fermented

foods take some phytochemical let's put them in there and then fiber regular five but look many times I don't get enough fiber in my diet so what I'll do is I'll take a scoop full of fiber supplement it's called inulin inulin plus fos it's called Indian and plus the first it's clear it's soluble fiber put that in a glass of water drink it down so okay so I've had this in discretion but their ideas I'm also feeding my my bacteria I've got the fiber my fiber also reduces the rate of the absorption of all my

other nutrients so in the glass of water that I have I put my fiber in there so you see how I've kind of nullified the effects because if I consume a lot of carbohydrates but I consume it with fiber the rate of absorption is low so the the amount of insulin production will be less so take your glass of water put some Indian in it and then have that with your meal and that's going to be better okay so I think that that's that's fine the next part I want to talk about very briefly with

you and we'll go over this in more detail in my future videos is even though you're having fun in that try to get seven and a half hours of sleep because that's very important it's important for your metabolism there's a whole sleep lecture we talk about try to get that sleep next hydrate yourself you need to drink plenty water especially during the uh this season you need to drink plenty plenty of water plenty water to hydrate yourself especially if you're drinking coffee and alcohol for every glass of alcohol or shot of alcohol you should be

taking one glass of water because that will dilute out the effects of the alcohol remember alcohol wipes out your bacteria just like they wipe out the bacteria on your hands so if you consume too much alcohol that'll Wipe Out the bacteria in your gut all the more you need to do what I just said before so watch out with the alcohol replace those poor bugs you don't want to keep killing those poor bugs okay those bugs are working for you they actually have a symbiotic relationship with you they're there for a reason so we'll talk

about that in the future next cut out the stress look it's not worth it okay the stress is just not worth it during this time learn to forgive 5 find another way to look at things forgive the situations be joyful the more you laugh the better your chemicals in your body are the lower your blood pressure goes less your adrenaline goes less sticky you are your platelets less is your cortisol so be how be joyful be forgiving don't be so judgmental and the power of belief don't feel guilty see a lot of people if they

feel so guilty that oh my God I ate all this stuff and I'm gonna die I'm going to get the diabetes I'm going to get a heart attack well it's a power of belief if you believe that that's going to happen to you then that's going to happen to you you need to believe contrary you should say I know that those are not always the best foods but I took count to measurement I took counter measures because I did counter measures I'm gonna be fine and I look forward to getting back to my routine in

the future so don't go around feeling guilty oh my gosh I hate all this food and I did all this now I'm doomed no it's not like that okay stop feeling guilty a lot of people come out of the holidays feeling really guilty for all sorts of different reasons don't do that the next thing is counteracting your metabolism okay because you know you did this the indiscretion was there so what can what else can you do another important thing is you could go outside into nature so even though it's the holidays if the sun's coming

up and you have a few moments go and get some sun rays you must do that because that research a circadian pattern you're gonna sleep better at night you're gonna get a lot of benefit just by going out into the Sun at least 10 to 15 minutes a day so get some sun don't stay indoors remember to go out next biophilia what does biophilia mean that means you're inhaling in all nature around here so you go for a short walk in the park go for a short break around my neighborhood inhale the neighborhood because all

these trees and grasses they release chemicals that go into you and they actually benefit you it's called biophilia that's why you feel good actually you don't just feel good because it's a mental process you feel good because there's actually an interaction between your environment and you this is real chemistry in action go take care of it go to the seaside if you're over there go for go for a walk go walk on this on the beach get into the water let the bacteria in salt water in the ocean get onto you even if you walk

through it get the Magnesium Through Your Skin So get some some some contact with nature get clean air don't stay indoors breathe in nice clean air go outside so get the Sun and then you'll find that you'll even sleep better so we talked about a lot of things here yes it's important that your diet uh is so important and you don't mess it up forever but in a holiday season you need to go out have fun with your friends and your family and your loved ones and you go to party uh but if you just

put some of this into it also you will nullify the bad effects and you'll come out just wonderful look look holidays cause flu and other viruses holidays are a terrible time it's very stressful there's an epidemic of illnesses that occur around the holidays you can counteract that because if you do all the things that I just said your immune system will also benefit your immune system will benefit your hormonal system will benefit your whole body will benefit so keep these things in mind I hope that you'll have a wonderful wonderful holiday and next year there's

gonna be lots of videos from me so look forward to seeing you all then okay if you like this video give it a thumbs up and pass it on take care bye-bye