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How to Undo Holiday Overeating

Holiday binge.

Need I say more? While you may not consider it a true binge, the truth is, most of us eat more than our body physically requires around the holidays. And that’s OK!

The worst thing you can do is say: Oh well! I messed up, so I might as well finish off the rest of that pie! Don’t look at it as messing up. You just participated in the human activity of overindulging. No worries; wash your hands and move on with this five-step plan to undo your holiday whoopsie and quickly reclaim your body…as if nothing ever happened.

Your 5-Step Post-Holiday Whoopsie Plan (do in this order):

The following plan should be activated immediately and then followed for the next 24 hours. The purpose is to give you a mental and physical reset:

  • Mentally you are getting yourself back into self-care-mode, while honoring your “humanness”.
  • Physically you are helping your body–including those taste buds–recover from the rush of sugar, salt, and fat it just received. If you don’t intervene soon, your body will continue to demand more sugar, salt, and fat.

I’m telling you, this plan works…if you work it! 

STEP ONE: Take a breath and forgive yourself

No harm was done…trust me! Dust yourself off and walk on over to step two.

STEP TWO: Take a walk

A 10-minute (or longer if you feel inspired) walk outside right afterwards will help cleanse your body and mind. This isn’t for exercise or to “punish” yourself for overeating. It’s part of loving self-care.

STEP THREE: Lemonize!

Drink a 16-ounce glass of water with a tablespoon of lemon juice mixed in to flush out the gunk. Not only is lemon Mother Nature’s detoxifier, it also stimulates the digestive tract to keep things moving along. After lemon water, make sure you drink at least 48-ounces of water over the next 24 hours.

STEP FOUR: Take a 24-hour vacation

Make a decision to take a 24-hour vacation from processed food and added sugar…beginning that moment. If you say “tomorrow” or worse “Monday”, how much do you want to bet you’ll polish off the rest of that pie?

In order for this step to work, you must loosen the grip of the pie by approaching it with an attitude of free will—meaning, you give yourself 100% permission to eat the pie, but are choosing to give your body a break instead. This shift in mindset makes all the difference in the world.

STEP FIVE: Amp up your veggies

Give your body a little extra love by eating more veggies and greens tomorrow!

Sample menu:

Breakfast: A smoothie made with unsweetened coconut milk, frozen berries, a handful of fresh or frozen spinach, a slice of avocado and a scoop of plant-based protein powder.

Lunch: A plate of leafy greens with chopped raw veggies from yesterday’s veggie tray (that no one touched 😉). Top with a sprinkle of nuts or seeds, a drizzle of extra virgin olive oil, and salt and pepper to taste. Looking for a healthy dip? Check out this recipe for Cucumber Avocado Dip.

Dinner: Leftovers done right! Fill a good portion of your plate with leftover non-starchy vegetables like Brussels sprouts and green beans, then add a small amount of protein.

Food for Thought …

If you follow the plan as outlined above, I promise you will be right back on track. Remember, your body craves what you feed it most. The sooner you turn that ship around, the better. 

Melanie Jatsek
By Melanie Jatsek RD, LD
Heinen’s Chief Dietitian, Melanie Jatsek believes that the answer to a strong, healthy and vibrant body lies within. She graduated cum laude from the University of Akron, earning a degree in Nutrition & Dietetics and has over 20 years of experience in wellness program development, health coaching and professional speaking. As a published author of three books and registered dietitian for Heinen’s Grocery Store, Melanie offers programs, services, and tools to help Heinen’s customers take inspired action to build the healthy body they were meant to live in…without giving up their favorite foods.

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