Have you ever had one of those mornings after overdoing it where even your fingernails feel bloated? Yeah, me too.
Indulging over a special weekend, like the 4th of July, is totally okay! The time you spent with friends and family is priceless. And I’m sure that third s’more was totally worth it! However, feeling bloated, having indigestion, and being totally lethargic is never fun. I take these feelings with welcoming arms because they remind me why I make daily healthy choices. Sometimes letting lose for a day can actually help re-motivate you. As long as it doesn’t become a consistent pattern, one or two days is not going to completely derail your progress.
So do this with me, big breath in, big breath out. Now read these 5 ways to bounce back.
- Forgive yourself.
When you’re preoccupied with guilt, it’s hard to reminisce on the conversations with your friends over ice cream cones, enjoying your Dad’s famous BBQ chicken recipe, or roasting marshmallows with your kids. Do you want to replace these priceless moments with memories of your “bad” food choices? I didn’t think so. How sad to think they may be lost simply because you “fell off the wagon.”
Remember, the progress you make is from what you do the majority of the time. Don’t use your little bender as an excuse to keep the sugar party going! It’s also not an excuse to over exercise or starve yourself. Loving your body is about giving it what it needs. And right now, it needs love, regular exercise, and nutrient-dense foods.
- Work it out.
Exercise may be the last thing you want to do, but it’s the best thing to help minimize the effects of over doing it. Your body is full of excess glycogen from the additional carbohydrates. Now is the perfect time to take advantage of this energy-boosting, muscle-building fuel! Take it up a notch, grab a set of dumbbells and enjoy the “pump.” Some of my best workouts have been after a big indulgence. Plus, sweating is a great way to get rid of any excess water retention from over-doing it. You’ll immediately feel a sense of relief.
- Drink up.
If you’re still feeling full, chugging water probably sounds horrible. Trust me and drink up! Water, and lots of it, will help your body digest and release extra water weight. I love adding lemon juice to my water for an extra de-bloating and cleansing kick! Sugary, high-fat, processed foods become highly acidic in your body and can get your pH levels totally out of wrack. Focus on eating raw fruits and vegetables and make yourself a little cocktail with a shot of apple cider vinegar, water, a splash of pineapple juice, and a pinch of cayenne pepper and cinnamon to help balance out your pH levels again.
- Load up on the good stuff.
The last thing you should do after a binge is starve yourself. You put yourself at risk of a second binge. Not eating all day can make you feel famished by the end of it, leading to another free-for-all. Instead, enjoy this stomach soothing smoothie that will help ease any stomach discomfort and cleanse your body. Other naturally settling foods are asparagus, leafy greens, celery, berries, cucumber, apples, melons (papaya and pineapple are awesome to ease bloating), mint, ginger, and bananas which are filled with the anti-bloating mineral potassium. Don’t skimp out on lean protein, like egg whites, chicken breasts, fish, or healthy fats found in nuts, olive oil, coconut oil, and avocado, either. These will keep you feeling satisfied throughout the day.
- Ditch allergenic foods.
This week, watch your alcohol, dairy, gluten, and refined carbohydrate intake. These foods will only increase the uncomfortable symptoms. Concentrate on eating the foods listed above instead. Also realize that your cravings for sugar and fats may be heightened. Find healthy alternatives to help calm these cravings like green tea (which can help boost your metabolism too!) with almond milk instead of milk, banana nut protein pancakes instead of sweets, nuts instead of cheese, quinoa and brown rice instead of bread, cauliflower puree instead of potatoes, etc. I love making chocolate almond milk to cure chocolate or sweet cravings. Stir in 1 tbsp of unsweetened cacao powder in unsweetened almond milk and add a tbsp or two of granulated stevia for sweetness. Enjoy it hot or cold!
Health and happiness,
*If you suffer from regular binge eating, please consult a doctor.