4 minute read
Pulse Publications #23 - January 2024
Recovering from Festive Over Eating Indulgences... You NEED a Game Plan, HERE YOU GO!
NOW 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 your outcomes as you progress. Be ready to make gradual adjustments to your diet and lifestyle which are inspirational, sustainable and support your progressively improved wellbeing and appreciation.
TENET #2: HYDRATION
Water, water, water as your master facilitator. Proper hydration flushes out toxins, aids digestion, reduces fatigue, supports proper elimination. It and can even help alleviate that bloated experience that holiday feasting can cause. Start anew, make that BHA, BPS free water bottle a part of daily wardrobe. Set a timer on your phone to support drinking intervals throughout the day.
TENET #3: FOCUS ON NUTRIENT DENSE, CALORIE LITE
Shift your focus to nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins and minerals, helping your body recover and regain balance with fewer calories and more satisfaction.
TENET #4: SIZE MATTERS
Back to basics with portion management, use the palm of your hand as a guide for most servings: meats and starches, but double or triple the portion for veggies. Slow your roll, take time to savor your meal, start to finish make it last 20 minutes. This allows your brain and gut time to communicate with each other, giving the brain a chance to receive satisfaction signals and help you stop eating naturally and avoid overeating.
TENET #5 CHOOSE WISELY
Banish the health killers: foods with added sugar & salt and Processed Foods. These cheap additives destroy your ability to enjoy the real taste of good food and recognize the lack of 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.
TENET #6:
DEVELOP MINDFUL EATING AS A RITUAL
Eat focused entirely in the moment, use all of your senses without judgment. Pay attention to hunger and fullness cues, savor each bite, and listen to your body’s signals. Amazingly this broach can promote a healthier relationship with food and even prevent overeating.
TENET #7: INDULGE YOURSELF IN GOOD SLEEP HABITS,
A night of adequate deep sleep will support a good attitude, restore and transform you and can inspire behaviors supporting wellness living. Awakening restored promotes heart health, less experience of stress, normalizes blood sugar, improves your immune system, helps fight chronic disease development, and improved metabolism ( calorie burn).
TENET #8: GET PHYSICAL
Exercise is a fundamental to recovery. So make it easy and fit it naturally into your lifestyle. Choose activities you enjoy, a brisk walk, a workout class, a fun dance routine or committed gym time. You will burn extra calories, build muscle that continues to burn calories for up to 24 hours after you stop, and can facilitate a boosted mood and energy levels.
Recovering from holiday indulgence is not an insurmountable task, it can be a wonderful adventure! Start with understanding and embracing change as a fundamental part of the journey. Commit to it as a personal choice, follow your conviction to your intentions and goals, and utilize the principles provided above. Seek supportive, like minded partners progressively acknowledge your successes, no matter how small to support motivation and encouragement along the way. Remember, it’s not about perfection but progress on the path to a healthier you.
For the Health of it......
