Recovering from Festive Over Eating Indulgences...
You NEED a Game Plan,
N
HERE YOU GO!
OW THAT YOU HAVE HAD YOUR HOLIDAY CONSUMPTION FUN, celebrated and allowed yourself some delightful transgressions and delicious treats, it’s time to get back on track and begin your health focused journey into 2024. Motivation always helps!! Remember you promised yourself and your concerned loved ones that your pesky, Holiday, lower region bulge will not be allowed permanent residency. There will be no fun in bearing the cost of the inevitable health issues it will drive in the long run. So, don’t over think it, recovering from holiday excesses is not an insurmountable task. The journey of a thousand miles begins with the first step. A little behavior modification and 8 simple principles can launch and ensure your certain success. TENET #1: BEGIN WITH PRAGMATIC GOAL SETTING, Start with a plan, set rational and achievable goals. Assess TENET #6: DEVELOP MINDFUL EATING AS A RITUAL your outcomes as you progress. Be ready to make gradual Eat focused entirely in the moment, use all of your senses adjustments to your diet and lifestyle which are inspirational, without judgment. Pay attention to hunger and fullness cues, sustainable and support your progressively improved wellbeing savor each bite, and listen to your body’s signals. Amazingly this and appreciation. broach can promote a healthier relationship with food and even prevent overeating. TENET #2: HYDRATION Water, water, water as your master facilitator. Proper hydration TENET #7: INDULGE YOURSELF IN GOOD SLEEP HABITS, flushes out toxins, aids digestion, reduces fatigue, supports A night of adequate deep sleep will support a good attitude, proper elimination. It and can even help alleviate that bloated restore and transform you and can inspire behaviors supporting experience that holiday feasting can cause. Start anew, make wellness living. Awakening restored promotes heart health, less that BHA, BPS free water bottle a part of daily wardrobe. Set a experience of stress, normalizes blood sugar, improves your timer on your phone to support drinking intervals throughout the immune system, helps fight chronic disease development, and day. improved metabolism ( calorie burn). TENET #3: FOCUS ON NUTRIENT DENSE, CALORIE LITE TENET #8: GET PHYSICAL Shift your focus to nutrient-dense foods such as fruits, Exercise is a fundamental to recovery. So make it easy and fit vegetables, lean proteins, and whole grains. These foods provide it naturally into your lifestyle. Choose activities you enjoy, a brisk essential vitamins and minerals, helping your body recover and walk, a workout class, a fun dance routine or committed gym regain balance with fewer calories and more satisfaction. time. You will burn extra calories, build muscle that continues to burn calories for up to 24 hours after you stop, and can facilitate TENET #4: SIZE MATTERS a boosted mood and energy levels. Back to basics with portion management, use the palm of your hand as a guide for most servings: meats and starches, but Recovering from holiday indulgence is not an insurmountable double or triple the portion for veggies. Slow your roll, take time task, it can be a wonderful adventure! Start with understanding to savor your meal, start to finish make it last 20 minutes. This and embracing change as a fundamental part of the journey. allows your brain and gut time to communicate with each other, Commit to it as a personal choice, follow your conviction to giving the brain a chance to receive satisfaction signals and help your intentions and goals, and utilize the principles provided you stop eating naturally and avoid overeating. above. Seek supportive, like minded partners progressively acknowledge your successes, no matter how small to support TENET #5 CHOOSE WISELY motivation and encouragement along the way. Remember, it’s Banish the health killers: foods with added sugar & salt and not about perfection but progress on the path to a healthier you. Processed Foods. These cheap additives destroy your ability to enjoy the real taste of good food and recognize the lack of For the Health of it...... Melanie Ajanwachuku, B.S.,R.D.N,CDCES quality in junk food. Junk foods do not provide your body with the nutrients it needs. They drive excess appetite and leaves you unable to recognize that you are over consuming. Time to institute Clean Eating as a routine.
PULSE PUBLICATIONS
January 2024
5
