large meal on table

Happy Holidays: Tips to Avoid Digestive Pain

Happy Holidays,

I hope everyone is enjoying their holiday season with crisper days.

Here are some tips to navigate the holidays and avoid digestive pain:

1. Put the most healthful foods at eye level in the fridge and in the pantry or cupboards. You are 3 times likely to take the first thing you see.

2. Use smaller plates. People will eat 92% of what they serve. Plates use to be a typical size of 101/2 inches, now they are 121/2 inches. You will serve 22% less on a 10” plate because the plate looks full.

3. Don’t put the serving bowls or pans on the table, leave them on the stove or the counter.

4. Put your fork down between bites, take your time, talk, and enjoy the company.

5. When you eat have half your plate fruits and veggies, salad, and the other half meat, grains, or potatoes, etc. Same rule applies for 2nd’s and 3rds.

6. Diabetic-stick by meats and veggies

7. Have a plan before you go eat. When get dressed visualize being there, talking, laughing, smiling, and having fun, and seeing yourself choosing this and choosing that to eat

8. If feeling victimized… vs I am going to make choices best for me.

Holiday Treats:

I hope you enjoy these fun recipes:


3 Sticks cinnamon

1 tsp. cloves

3 Quarts water

Boil these 3 for 30 minutes

Add 1 Cup honey

1 Qt. pinapple juice

1 Qt. grape juice

1/3 can additional grape juice

3-4 lemons(juice)

Simmer, strain, and enjoy.

Chex Mix

4 TBSP worchestershire sauce

2-3 tsp sea salt

11/2 tsp garlic powder

1 tsp onion powder

18 Cups Rice Chex

2 Cups pretzels(opt.)

Bake 1 hour 250 degrees, stir every 15 minutes

Chex Mix

¼ Cup coconut oil

11/2 tsp garlic powder

1 tsp. onion powder

11/2 tsp sea salt

Another variation: Optional to use the coconut oil and sea salt and sprinkle with Um Plum Vinegar. And Stir.

Bake 250 degrees, bake 1 hour, stir every 15 minutes

You have a wonderful week.

Marquelle Brown

Hi, I’m Marquelle Brown,

I help women who have experienced trauma and who are having health issues get the relief from pain they are looking for.

With the tools and techniques I teach, you will feel better in every aspect of your life–physically, mentally, emotionally, and spiritually!

Start with a free consultation.