shop online at www.missourivalleyshopper.com November 29, 2016 • Page 7 5 Tips for Good Gut Health During the Holidays (StatePoint) The holiday season can be one of the most stressful times of the year and you may have noticed you’re more prone to colds and upset stomach when you’re stressed. Stress tends to slow the digestive process. What’s more, 70 percent of the immune system lies in the digestive system, according to findings reported in “Clinical & Experimental Immunology.” Unfortunately, one of the most stressful seasons coincides with one of the most indulgent. To help, Vincent Pedre, MD, author of the new book, “Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain,” is offering useful tips to lessen digestive upset and keep your gut healthy over the holidays. • Pack healthful snacks. When traveling, people tend to grab unhealthy foods for convenience. Pack nutritious foods like carrots, apples, almonds and frozen yogurt to keep the body strong. Foods like yogurt, which contain probiotics, not only address digestive issues, but are said to help stave off colds. One study found that those who took a probiotic supplement with Lactobacillus rhamnosus, a type of healthy probiotic bacteria, recovered earlier and reported less severe symptoms. • Eat mindfully. Eating in a hurry is a major no-no for good gut health, and makes you more likely to overeat, since it takes the brain about 20 minutes to recognize when you’re full. Plus, eating quickly can cause gas, acid indigestion and bloating. “When we stop and really enjoy what we’re eating we’re less likely to overdo it, and we’ll avoid issues like emotional eating,” says Dr. Pedre. • Relieve stress. Take some “me time.” Maintaining an exercise routine and practic- ing deep breathing relaxation techniques can do wonders for mental and digestive health, and help alleviate stress’ negative effects on the digestive system, such as gas, acid reflux and stomach cramps. • Maintain a sleep routine. Get an adequate night’s rest of at least eight hours nightly. Your body and gut like predictability. Plus, staying up late could make you more likely to visit the fridge and eat that piece of chocolate cake that’ll lead to an upset stomach. • Help your body naturally. Overeating or drinking is easy to do this time of year, but it can cause stomach distress. Check out local natural product retailers, which offer homoeopathic medicines like Nux vomica to relieve nausea, heartburn, acid indigestion or fullness associated with overindulgence of food or drink. While these uses have not been evaluated by the Food and Drug Administration for efficacy, Nux vomica is one of the most popular homeopathic medicines. It’s also easy to take. The pellets are quickly absorbed under the tongue without water, as opposed to being absorbed through the stomach, which may not be functioning at its peak. As a homeopathic medicine, it has no known side effects such as constipation, diarrhea, gas or drowsiness. To learn about relieving a variety of acute stomach issues, explore the Boiron Medicine Finder app. This free resource, available on Android and iOS devices, allows users to find the right homeopathic medicine for many everyday conditions. Both the stress and the fun of the holiday season can take a toll on gut health -- take extra steps this season and beyond to feel your best. Bach’s Lunch Set For Trinity Church Heritage Hall at Yankton’s Trinity Lutheran Church will be decked in its holiday best to welcome the Yankton area community to its 33rd season of Advent recitals, Bach’s Lunch. Lunch is a choice of two soups plus a taste of a specialty soup, bread, a sweet and a beverage. Lunch begins at 11:30 a.m. in Heritage Hall, concerts follow in the sanctuary at 12:15 p.m. • The first Bach’s Lunch, Thursday, Dec. 1, features pianist Kathleen West in a concert entitled “The Third B” (Bach, Beethoven and Brahms); she will be playing four Brahms Intermezzi and one Ballade. West grew up in Aberdeen and began her piano study there. In Yankton she studied piano with Alice Hohenthaner and also with Dr. Susanne Skyrm at USD. West’s career has been in the Yankton Public Schools as a teacher and administrator. In recognition for her work in the arts, she received the 1997 Governor’s Award for Outstanding Service in Arts Education. In 2016 she was inducted into the Yankton High School Fine Arts Hall of Fame. She has also twice been named Arts Advocate of the Year by the Yankton Area Arts Association. She is presently the choir director at Trinity and is a team member of Art Adventure, a group of retired teachers who give art lessons in the Yankton Public elementary schools. • The second, Dec. 8, Association and the features the Rawlins Trio, a Minnesota Dairy Initiadynamic group of performers, tive. Workshop topics teachers and scholars from Include: Finances and the University of South Dareturns for robotic dair- kota, in a program titled “On a ies; Jim Salfer, University Suite Note.” The newest member of the of Minnesota Technoltrio, violinist Ioana Galu, is a ogy in Activity Monitors; Romanian native who joined Leo Timms, Iowa State the USD faculty in 2016 as asUniversity Understandsistant professor of Violin and ing Food Marketing: An member of the Rawlins Trio. Canadian cellist Marie-Elaine Industry Perspective; Gagnon is associate profesBetty Berning, Universor of Cello and Chamber sity of Minnesota and DON’T GET LEFT Music at USD. She has been an Kim IN University of OUTClark,THE COLD adjudicator for South Dakota Nebraska Effective WIHTOUT A Com- All-State Orchestra since 2009; munication when Work- since 2015, Dr. Gagnon is CAR... principal cellist of the Sioux ing with Employees on FIND ONE IN OUR Dairies; Tracey Erickson, City Symphony. Pianist Susan 2017 Moo University Winter Workshop by SDSU iGrow BROOKINGS, S.D. - The progressive series workshops called "Hot Topics for Cold Days" begins in Jamestown, North Dakota Jan. 16; Watertown, South Dakota Jan. 17; Pipestone, Minnesota Jan. 18; Orange City, Iowa Jan. 19 and wraps up in Norfolk, Nebraska Jan. 20. 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State Dairy Association, qm7yD5uS.dpuf South Dakota Dairy Producers Association, DON’T Nebraska State Dairy AsGET LEFT sociation, North Dakota www.missourivalleyshopper.com to place an ad in the Shopper! Milk Producers AssociaOUT tion, MN Milk Producers PHOTO: METRO GRAPHICS Keith Gray, member of the trio since 1995, tours widely as one half of the Kobayashi/ Gray duo (violin/piano). She is the 2005 winner of the BelbasLarson Award for Excellence in Teaching, given by USD, and was the 2014-2015 College of Fine Arts Knutson Professor of Research-Creative Scholarship. • Dec. 15, a program entitled “Carol Meditations,” features the sounds of Trinity’s newly re-installed pipe organ. Church organist Cleveland Johnson is probably better known to us as the director of the National Music Museum in Vermillion, a post he has held since 2012. 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