I hope you all had a Happy Father’s Day! Spending quality time with family and friends is so important and yet may cause us to overindulge in our favorite foods…It’s okay though! We don’t want any of you to feel constrained by the limits of your diet or live with regret. You may feel as though you’ve “cheated” – and it’s easy to feel this way, but don’t stress! It’s not the end of the world, and whatever you ate or drank is not going to dramatically deter you from reaching your healthy goals! In fact, slipping up can actually benefit you! You are even more determined to bounce back than before. Slip-ups help reignite that spark to get you back on track with renewed level of energy and drive!
Making a come back is ESSENTIAL! Here is how we do it…
After spending time in the sun, traveling, having foods you don’t normally eat, having a light cocktail or two – your body is dehydrated! Now is when you should focus on replenishing your body with water. Aim to drink at least half your body weight, in ounces of water. For example, if you weigh 140 lbs, you should drink at least 70 ounces of water over the course of the day. Staying hydrated also helps to prevent ingesting excess calories, because often times feelings of thirst are misinterpreted with feelings of hunger. It’s so important to be in tune with your body and recognize when you’re really thirsty. If you’re feeling a sugar craving coming on try drinking a glass of water first! Remember too that you can infuse your water with natural flavor, by adding strawberries, lemon, limes, cucumbers, or mint!
In the Raw
You’ve taxed your digestive system over the weekend and now its time to treat your body to a break! Over the next few days strive to eat raw foods. You’ll feel better as your body easily digests raw foods. This will help cleanse and “reset” your system back to normal! You’ll feel reenergized, lighter, and refreshed. Avoid cooking your food during this time (which includes anything involving heat; grilling, microwaving, baking, boiling, etc.) as this denatures proteins and reduces the nutritional value of your food. Of course, you will want to cook your lean meat! If you decide to incorporate lean meat try sticking to fish, tofu, or tempeh.
Raw Food Ideas:
- Greek yogurt, homemade granola, with fruit – try the Protein Packed Parfait
- Overnight oats with almond milk, chia seeds, and berries
- Low-Sodium Ezekiel Toast with organic peanut butter sprinkled with flaxseed
- Grapefruit with stevia with 1 slice of Low-Sodium Ezekiel Toast with organic peanut butter
- Carrots, celery, cucumber slices and hummus
- Spinach, Arugula or Kale Salad with any assortment of veggies or fruit (onions, mushrooms, bell peppers, carrots, cucumbers, olives, broccoli, strawberries, avocado, tomato, black beans, garbonzo beans)
- Don’t forget to add punches of flavor with herbs & Spices!
Garlic Powder, Pepper, Smoked Paprika, Herbs De Provence, Tarragon, Onion Powder, Parsley, Mint, Basil, Salt-Free Mrs. Dash, Mustard Powder, Cayenne Pepper etc…
Your bodies systemic pH levels are out of balance from your weekend festivities. To balance it out you’ll need to alkalinize your body. In the morning, on an empty stomach, mix the following ingredients together and drink up:
- pure warm water
- juice from 1/2 of a fresh lemon
- 1 tsp raw apple cider vinegar
- 1 top liquid chlorophyll
- 1 tsp L-Glutamine powder: most abundantly used essential amino acid (which your body cannot produce)
For more information about alkalization check out Max Wettstein’s recipe here. I also love Kombucha organic raw tea to alkalinize my body. I drink half a bottle when I’m winding down at night a few nights a week.
Break a Sweat
Your body has stored that extra glucose from possibly overeating as glycogen in your skeletal muscle and liver. The best way to burn those extra stores of glycogen, before your body has an opportunity to store it as fat, is to get your heart pumping and break a sweat with a full-body HIIT workout. HIIT, or High Intensity Interval Training is alternating periods of high anaerobic exercise with medium-intesity recovery. You can find some great HIIT workouts from the Tone It Up girls here.
Walk It Out
After dinner, step outside for a 30 min walk! Just walk away from your house for 15 mins and then walk back! Take in your surroundings and allow yourself some clarity to reconnect with yourself after your busy weekend or hosting or just socializing! It’s important to take time to reconnect with ourselves and it makes us a better person to those around us. Walking also aids in digestion! Wind down when you get home and drink a full 16 oz glass of water with a multi- vitamin. Don’t stay up too late if you can shoot for a solid 7-8 hours of sleep!
How do you get back on track? Let us know if you put this into action. Check in with us on Twitter @TIU_Engrid or Instagram @liveng_proof
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