Most of us start the new year in an overindulged state- full and lethargic from an 8-week bender of huge meals, holiday parties, cocktails, cookies, and pies. January marks a new beginning for most of us and it’s easy to want to quickly “undo” the last 2 months of rich meals and extra calories.
Unfortunately, there are no “quick” fixes. However, there are small steps you can take to get back to feeling your best. Here’s a list of do’s and don’ts to keep in mind when getting back on track after a particularly unhealthy stretch. I often use these tips not only after holidays, but upon returning from vacation as well.
DO: Try to start each morning with a protein-rich breakfast. Most dietitians recommend eating 20-30 grams of protein with your first meal of the day and within 60 minutes of waking up. This can be in the form of eggs, plain yogurt or nut butters.
DON’T: Skip meals. Passing right by breakfast or lunch can cause symptoms of low blood sugar such as nausea, extreme fatigue and headaches. It can also lead to overeating at your next meal.
DO: Focus on eating whole foods. Try to avoid processed or packaged foods. A simple rule when grocery shopping: don’t purchase foods that come in a bag. Concentrate on buying only the actual food- apples instead of apple juice, oranges instead of orange juice, almonds or dates for a snack instead of chips or crackers.
DON’T: Try a colon cleanse. Our bodies are actually pretty good at detoxifying on their own, especially if you give it a chance by eating well and drinking plenty of water. The liver and kidneys are built to filter out harmful toxins. A colon cleanse is not without risk- it can lead to dehydration, abdominal pain, and electrolytes abnormalities.
DO: Eat more fish. The American Heart Association recommends eating fish at least two times a week. Fatty fish like salmon, trout and albacore tuna are high in omega-3 fatty acids which are important for heart health. I’ve been working to eat more fish myself and I found a great deal at Whole Foods last week. They have frozen salmon, about 6-8 pieces individually wrapped for $20. They store easily in the freezer and are nice to have on hand if you need a quick weeknight dinner.
DON’T: Skip on sleep. There are new studies coming out every month touting the importance of a good night’s sleep. We know that most people need 7-8 hours of sleep per night. So move the phone across the room, turn off the TV, put away the computer and get in bed a little earlier tonight. Maybe aim for just 15 minutes earlier at first and slowly increase from there.
DO: Move more. If you are new to exercise, start with something simple – a 10-minute walk through the neighborhood a few times a week. If you are a seasoned exerciser but need to get out of a rut, check out a new fitness class. There are endless unique options for exercise in Columbus- Orange Theory (a guided interval gym workout), Cycle 614 (boutique spinning), and Barre (ballet inspired strength training) just to name a few.
