Getting back on track the healthy way.
Healthy Diet + Lifestyle Tips.
Just because you overindulged over the weekend does not mean that you have to restrict or starve yourself this week to get back on track. In fact, that strategy is counterproductive because restricting food can stress out your body + slow your metabolism. Both of which can harmful for health and can actually make you gain weight rather than lose it.
Here are some effective + healthy tips for turning your week around after a weekend of overindulgence.
 don’t skip your workout.
In fact, if you can, set that alarm and get your workout done bright and early in the morning. This will start your day off on the right track and give you more energy throughout the rest of the day. Waiting until after work or later in the day might not be the best choice because workouts can easily be overlooked with our busy work and life schedules. Try a new workout video [my favorite free workout videos are from ToneItUp.com], go for a morning jog or walk, try a HIIT workout, or hit the gym for a sweat session.
try this: pick 2-3 days this week to set your alarm and get your sweat on before your day really begins.
 don’t skip breakfast, or any other meal for that matter.
Skipping breakfast can be detrimental for many reasons. First, your body needs nourishment first thing in the morning, or at least within an hour of working out. In order to get your metabolism firing so you burn more calories throughout the day, breakfast is a must. Please skip the sugar laden breakfast cereals, pastries and lattes. Instead, opt for healthier protein-based breakfasts that will keep you satisfied.
 water needs to be a priority.
Water should be your beverage of choice on any day, but especially when you’re trying to recover from a long weekend of overindulgence, you need those fluids to aid in your body’s natural detoxification process. Start your day with a big glass of water and drink consistently. Remember, in order to get adequate hydration drink half of your body weight in ounces [i.e. a 200 pound person should drink 100 fl. oz. of water daily]. This is an especially important time to avoid liquid calories too, such as sodas, juices and sweetened teas + lattes.
try this: for a gentle detox try warm water + a squeeze of fresh lemon first thing in the morning.
 get to bed early.
To fully recover from a long weekend you must get adequate + restful sleep. This means getting to bed early enough so you can still get your 7 – 8 hours in before the alarm goes off for your morning workout. Lack of sleep can actually lead to increased appetite thanks to a couple of super important hormones: Leptin and Ghrelin. Ghrelin is known as the “hunger hormone.” It sends a signal to your brain saying that you’re hungry and need to eat. On the other end of the spectrum, we have Leptin. Leptin is the satiety hormone which tells your body that you are full and should stop eating. The impact of sleep on these hormones is an important one. Sleep deprived individuals produce too much Ghrelin and too little Leptin which essentially sets you up for a day of constant hunger and overeating. And if you consistently lack sleep, this daily cycle can lead to weight gain.
try this: limit phones, iPads and TV at 30-60 minutes before bed, sleep in a dark room and try to keep the temperature below 68 degrees. These conditions are best for a restful + restorative night of sleep.
 cut the sugar.
Cut as much added sugar out of your diet as possible. Overconsumption of sugar can lead to increased sugar cravings, overeating, body-wide inflammation, fatigue + sluggishness, all of which can lead to weight gain and poor health. One of the best ways to get healthy once and for all is to cut almost all added sugar out of your diet.
This means just saying no to:
- white grains [breads, pastas, white rice, most cereals, cookies, crackers, etc.]
- sugary beverages [soda, juice, energy drinks, lattes, etc.]
- flavored yogurts
try this: make sure you pack healthy snacks such as raw nuts + seeds, string cheese, veggies + hummus, and/or whole fruit + nut butter to curb unwanted sugar cravings. Check out my post: Simple + Healthy Whole Foods Snacks for my complete list of healthy ideas!
 choose mostly nutrient dense, higher fiber foods.
The foods that will help you bounce back from your weekend by keeping you satisfied and giving you lasting energy throughout the day are:
[a] Veggies, and lots of them. Try any these truly delicious recipes:
- Garlic + Butter Sautéed Collard Greens
- Chilled Brussels Sprout + Sweet Potato Salad
- Honey-Balsamic Roasted Brussels Sprouts
- Roasted Veggie Salad + Citrus Vinaigrette
- Pesto Chicken + Veggie Skewers
- Spaghetti Squash with Swiss Chard + Sausage
- Sesame Ginger Broccoli
- Sun-Dried Tomato + Pesto “Pasta” [Zucchini Noodles]
[b] A hearty salad full of mixed greens, veggies, protein + healthy fats
[c] Green smoothies [try my Super Green Smoothie]
[d] Heathy, whole food snacks. Check out this post for my complete list.
[e] Protein. Make sure each meal and snack contains protein. Choose any of the following high-quality protein sources:
- organic poultry
- grass-fed beef
- wild-caught fish
- raw nuts + seeds
- organic, pastured eggs
- beans and/or lentils
- high-quality protein powder [some of my favorite brands include: Vega® Protein + Greens, Sunwarrior® Warrior Blend, Garden of Life®]
try this: need help incorporating more veggies into your life? Check out my post: 4 Ways to Become More Veggie Conscious.
Here’s to getting back on track!
live happily + healthfully,
Foodie + Health Enthusiast