Over eating, especially after the festive season requires one to start afresh and get back on track writes Susan Bowerman
MOST of us over indulge at some point, either during the festive season, a long holiday, a birthday dinner or a family gathering.
The day after an overindulgence you may feel tired or bloated and your system may feel sluggish.
But here are some tips to get back on track:
Sip a healthy smoothie
Try starting your morning with a healthy smoothie that includes some fresh greens (like baby spinach or baby kale), a bit of fruit (like mango, orange or pineapple), fresh or powdered ginger, some protein powder, and blend with coconut water.
Starting your day with something light, yet filling, will help you feel like you’re back on track. Ginger soothes your digestive system, and the fruits, vegetables and coconut water provide water to help you rehydrate. And, the protein keeps you full and satisfied until your next meal.
Take a brisk walk
Follow your healthy breakfast with a brisk 30 – 45 minute walk.
Physical activity stimulates the smooth muscles in your lower digestive tract which will help your system to run smoothly and promote regularity, and you’ll feel better knowing that you’re burning some of those extra calories you ate the day before.
Have a low-calorie, healthy caffeinated beverage
Have a low-calorie, healthy caffeinated beverage in the mid-morning, like a cup of black tea or coffee, or an iced coffee or latte made with non-fat milk. A small shot of caffeine can reduce that sluggish feeling, helping you feel more awake and alert. Just be sure to limit your choice to something low in calories, rather than some of those high calorie coffee drinks.
Incorporate more produce
Aim to eat more fruits or vegetables at every meal. This is good advice any time, but especially important after a day of overdoing it. Not only do fruits and veggies have fewer calories per bite, they are also rich sources of potassium and water. Fluids and potassium help your body get rid of excess sodium, which makes you feel less bloated. And, you’ll feel better overall about your eating habits when you’ve filled your day with healthy fruits and vegetables.
Eat fish
Have a serving of fish, such as some tuna flaked over a green salad for lunch, or some grilled salmon for dinner.
Fish is an excellent source of B-complex vitamins, which your body uses to turn the foods you eat into energy. After a heavy meal, your body has placed a high demand on B-vitamins and, if your over-indulgence included alcohol, the demand is even higher. Since your body doesn’t store these vitamins, it’s critically important that they be replenished.
*The writer is senior director, Worldwide Nutrition Education and Training at Herbalife Nutrition.