Okay, we’ve had our feast and leftovers galore for an entire weekend. There is a lot of edible merriment going around but just because it’s “the holiday season” doesn’t mean we have to throw our diet into the pantry until January. If you’re eating well between parties and family get-togethers then there won’t be a side of guilt with that pumpkin pie. So, until the next festive occasion, it’s time to get back on track. These tips will be helpful anytime you find yourself weighed down with holiday bloat. Let’s get movin’!
Tips for the Holiday Flush
Morning
First of all, skip the scale. You know you’ve been overdoing it and you’re no doubt retaining the equivalent of the Mediterranean Sea in there so why torture yourself? For about three days, just forget you even own a scale. Your pants will tell a sad enough tale as it is.
Before you eat or drink anything else, drink a cup of hot water with the juice from half of a lemon mixed in. Lemon water boosts the detoxification power of the liver, helping it to break down toxins more effectively. Follow this up with brisk exercise for 30-45 minutes. Exercise will boost your metabolism and further cleanse your body through sweating. Make sure you drink at least a liter of water after your workout. The best amount of water for prime hydration and cleansing is ½ oz. of water per 1 lb. of body weight throughout the day.
Breakfast
For breakfast, drink a cup of black coffee or tea and skip the sweeteners (unless it's stevia). Research shows that artificial sweeteners increase sugar cravings. Try a high protein green smoothie to help you get your greens in a delicious way (no, really!). Green vegetables and their beneficial plant sterols are excellent at grabbing all of that unwanted, unhealthy fat floating around your bloodstream, pushing it on out and decreasing inflammation in your body. Try one of my favorite recipes. I promise you, it’s delicious, will give you more energy than caffeine and it will keep you full for hours. If you don’t like pineapple or bananas, simply substitute your favorite fresh fruit.
Protein Powerhouse Smoothie
- ½ c. of fresh pineapple
- 1 frozen banana
- ½ c. of whey or plain (no sugar!!) yogurt
- 1 tbsp. organic extra virgin coconut oil
- 1 heaping handful of baby spinach
- Pinch of cinnamon (helps stabilize blood sugar levels)
- Water
Blend all of the ingredients in your blender until completely smooth, about two minutes. If the mixture is too thick or if you are having trouble blending it completely, add water until you reach the desired consistency.
If you prefer something warm on a cold morning then make yourself a veggie omelet. It is filling and cleansing at the same time.
Lunch
Oh, no. She’s going to tell me to eat a salad. Yes, I am. Greens, particularly in their raw form, are one of the best food groups for cleansing unwanted toxins from your body. Don’t panic, though. A salad doesn’t have to be snoring boring. Make a large salad with plenty of dark greens like chard or kale and add your “white” veggies like cucumber. If you’ve found that salads are not filling enough for you, try adding lots of protein in the form of chicken, seafood, leftover Thanksgiving turkey, cheese, and roasted nuts. And, if you want a creamy dressing, then go for it! There is enough greenery in that salad to make up for the questionable content of a little salad dressing. Do you like spicy foods? Then load ‘em on there. Hot peppers such as cayenne and other spicy seasonings like curries have been shown to suppress appetite and decrease inflammation in the body.
Dinner
Veggies, veggies, veggies! If you aren’t a fan of vegetables then find ways to get them into your meals without cringing. Try a stir-fry, a taco salad, a grilled wrap or a hot vegetable soup. All of these dishes can hide vegetables and provide the delicious protein to keep you fuller for the rest of the evening.
Do's & Don’ts
Do:
- Eat as many non-starchy veggies as possible
- Eat a snack when you feel hungry between meals, this will help prevent binging.
- Eat enough protein such as nuts, cheese or unsweetened yogurt.
- Turn off the TV and get enough rest, sleep helps to re-energize and renew the body, too little sleep promotes weight gain and an increase in cortisol which results in bellyfat accumulation.
- Drink green tea. Research shows that green tea slightly boosts metabolism and detoxifies the body.
- Breath deeply, expanding your diaphragm (stomach) out as you do. Cleansing breaths are just as important as cleansing foods for detoxifying your body. They release stress and emit toxins from your lungs.
Don’t:
- Starve yourself…this will only lead to further over-eating and dietary disaster.
- Eat many carbs – steer clear of sugar and grains for a few days to help reset your brain chemistry and decrease cravings.
- Eat carbs less than two hours before going to bed. This decreases HGH levels which is the hormone we need to properly manage weight loss.
- Eat carbs within two hours of exercising. Again, this decreases the production of HGH needed to lose weight.
- Heap guilt upon yourself. If you overate, fine. Move on and do the next right thing!
What was your biggest dietary downfall this year?
Kim is the wife of one rockin' Worship Pastor and full-time mom to four crazy and beautiful kids. Toss in a part-time job, housework, a blog, training for a foster care license and what passes for a social life these days and she’s still wondering how she fits 32 hours into a 24 hour day.
