The Surrounding Method: A Strategic Way to Enjoy Unhealthy Foods occasionally Without Guilt

Eating healthy is a challenge in many places, and I’ve experienced it firsthand. When I visit my family, sticking to a strict healthy diet feels nearly impossible. Traditional foods, festive gatherings, and cultural expectations often mean indulging in meals that don’t align with my usual health-conscious lifestyle. I realized I needed a method to navigate these situations without compromising my health while still enjoying the food and connections that come with them.

That’s how I developed the Surrounding Method—a practical way to “surround” unhealthy foods with supportive actions to mitigate their impact. This approach is for anyone who wants to enjoy their favorite meals occasionally while maintaining their overall health and balance.

Here’s how it works and how you can adopt it for holidays, family gatherings, or any time you want to indulge mindfully.

Step 1: Before the Meal

Preparing your body to handle unhealthy foods is key to reducing digestive discomfort and maintaining balance.

• Take Digestive Enzymes:
  Digestive enzymes help your body break down food more efficiently, reducing bloating and easing digestion. Personally, I take my digestive enzymes wherever I go.
• Apple Cider Vinegar (ACV): Mix 1 tablespoon of ACV in a glass of water and drink it 15–30 minutes before eating or take an ACV supplement if more convenient. This supports stomach acid production, which aids in protein digestion and nutrient absorption.

Step 2: During the Meal

The way you structure your meal can make a big difference in how your body processes the food.

• Start with Protein and Salad:
  If available, begin your meal with protein and fiber-rich salad. This slows the absorption of carbohydrates, stabilizing blood sugar levels. Top your salad with olive oil for healthy fats, which further aid in satiety and nutrient absorption.
• Mindful Eating:
  Chew slowly and enjoy your food to enhance digestion and prevent overeating.

Step 3: After the Meal

Support your digestion and help your body recover from indulgence.

• Herbal Tea or Supplements:
  After the meal, sip on herbal teas with digestive-supportive properties, such as:
  • Ginger Tea: Reduces inflammation and aids digestion.Fennel Tea: Relieves bloating and supports gut health.Turmeric Tea: Provides anti-inflammatory benefits and supports liver detoxification.
  Alternatively, take a natural supplement with these herbs if tea is unavailable.
• Take a Probiotic:
  A high-quality probiotic can help maintain a healthy gut microbiome and offset potential imbalances caused by indulgent foods.
• Go for a Walk:
  A 10–20-minute walk after the meal can improve digestion and help regulate blood sugar levels.

Step 4: The Recovery Phase

After indulging, give your body time to rest and reset.

• Fast for 16–20 Hours:
  Allow your digestive system to recover by engaging in intermittent fasting the following day. This helps your body stabilize blood sugar, reduce inflammation, and enter a fat-burning state.
• Hydrate Well:
  Drink plenty of water, infused with lemon if desired, to stay hydrated and support natural detoxification.

Why the Surrounding Method Works

The Surrounding Method is grounded in science and mindfulness, offering multiple benefits:

1. Balances Blood Sugar: Starting with protein and fiber slows carbohydrate absorption, preventing energy crashes and sugar spikes.
2. Supports Digestion: Digestive enzymes, ACV, and herbal teas aid in breaking down food and reducing bloating.
3. Minimizes Inflammation: Anti-inflammatory practices like turmeric tea and fasting help counteract the effects of indulgent foods.
4. Enhances Gut Health: Probiotics maintain a healthy balance in your microbiome, even after indulgent meals.
5. Promotes Recovery: Walking and fasting give your body time to process and recover from the occasional treat.

The Surrounding Method in Action

Imagine this scenario: You’re at a holiday dinner filled with delicious yet less-than-healthy options. Instead of feeling guilty, you implement the Surrounding Method:

1. Before: You take a digestive enzyme and sip on ACV water.
2. During: You start with a small salad topped with olive oil, have a piece of chicken or fish, and enjoy a moderate portion of the indulgent food.
3. After: You finish the meal with ginger tea and a probiotic, then go for a 15-minute walk.
4. The Next Day: You fast until lunchtime and drink plenty of water.

The result? You enjoy the meal without compromising your health goals.

Why You Should Try the Surrounding Method

The Surrounding Method isn’t about restriction—it’s about balance and smart recovery. It empowers you to enjoy life’s special moments while minimizing the impact of occasional indulgences on your overall health.

References

1. Digestive Enzymes:
   • Martinsen, T. C., et al. (2005). “The role of pepsin and other proteolytic enzymes in the development of gastric ulcers and gastric cancer.” Scandinavian Journal of Gastroenterology.
   • Sadowski, D. C., et al. (1999). “The use of enzymes in managing food intolerance.” Canadian Family Physician.
2. Apple Cider Vinegar:
   • Johnston, C. S., et al. (2004). “Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes.” Diabetes Care.
   • Ostman, E., et al. (2005). “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.” European Journal of Clinical Nutrition.
3. Protein and Salad First:
   • Leidy, H. J., et al. (2007). “The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men.” Obesity.
   • Toh, J. Y., et al. (2013). “A high-protein diet induces satiety without reducing gut hormone concentrations in overweight and obese women.” Obesity.
4. Herbal Tea (Ginger, Fennel, Turmeric):
   • Mao, Q. Q., et al. (2019). “Effects of ginger on inflammation, oxidative stress, and detoxification enzymes: a review.” Critical Reviews in Food Science and Nutrition.
   • Kaur, S., et al. (2017). “Fennel: A review on its nutraceutical properties and utilization in food and medicine.” Journal of Food Science and Technology.
   • Hewlings, S. J., et al. (2017). “Curcumin: A review of its effects on human health.” Foods.
5. Probiotics:
   • Ouwehand, A. C., et al. (2002). “Probiotic and other functional microbes: from markets to mechanisms.” Current Opinion in Biotechnology.
   • Szajewska, H., et al. (2006). “Probiotics in the treatment and prevention of acute infectious diarrhea in infants and children: a systematic review of published randomized, double-blind, placebo-controlled trials.” Journal of Pediatric Gastroenterology and Nutrition.
6. Walking After Meals:
   • Nygaard, K. V., et al. (2016). “Post-meal walking reduces the glycemic index of meals and improves blood glucose management.” International Journal of Sport Nutrition and Exercise Metabolism.
   • DiPietro, L., et al. (2013). “Benefits of post-meal walking for glycemic control in older adults at risk for impaired glucose tolerance.” Diabetes Care.
7. Fasting for 16-20 Hours:
   • Sutton, E. F., et al. (2018). “Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes.” Cell Metabolism.
   • Mattson, M. P., et al. (2017). “Mechanisms and clinical applications of intermittent fasting.” Cell Metabolism.