Getting Back On Track After Thanksgiving!
Published By Nutrition with Kimberly & Newport Boxfit
Resetting your Diet
Go Back to Your Normal Eating Schedule:
Skipping meals only forces your body to shift into conservation mode and burn fewer calories. Skipping can also make you more likely to hang onto any fat you've gained, rather than letting it go. Steady meals, on the other hand, maximize metabolism, and help regulate blood sugar and insulin levels, as well as hunger hormones. Try to eat breakfast within an hour of waking up, and eat your remaining meals three to five hours apart.
Get more Potassium:
On top of helping nerves and muscles function properly and regulating blood pressure; potassium acts as a natural diuretic. Eating more helps you get rid of that bloat and feel lighter by sweeping excess sodium out of your body and relieving water retention. Some sources of calcium are; lima beans, spinach, Brussels sprouts, sweet potato, tomatoes, avocado, lima beans, salmon, and mushrooms.
Make non starchy veggies the focus of your meals, add lean protein, a bit of healhty fat, and small portions of healthy starch. One of the reasons you feel heavy after overeating is because your body stockpiles carbs in a form called glycogen, along with water. Cutting back, but not cutting carbs out completely, can help you level your energy and hunger while allowing your body to let go of surplus.
Make water your only beverage and up how much you drink. Water supports metabolism, and helps naturally curb appetite. Drinking more water also flushes out excess sodium, and gets your digestive system moving.
Your body will tell you what it needs-LISTEN:
Eat slowly, stop eating when you feel full, count your bites, put your utensils down as your chewing-this is all helpful to eating just what your body needs.
As Always…. Exercise:
Burn up that glycogen, get your muscles moving and your heart rate up! Take the stairs when you can, squats during commercials, everything counts!
Remember to make up for that sleep after the holidays, for optimal health, body function, mental and emotional needs-get your rest!
Healthy Holiday Leftovers
Use that left over cranberry sauce. Add in a spoonful with a handful of shaved almonds and a sprinkle of cinnamon. This is loaded with antioxidant rich spices, good fats, and whole grains.
Turkey is one of the leanest proteins, shred the leftover turkey and then add tomatoes and vegetables and add to peppers!
Wrap up your leftover meats in large lettuce leaves, it’s the perfect way to fill up without over-stuffing yourself, and easy to pack for lunch at work.
Mix in any of your TG leftovers with eggs and stick it all in the oven to make a frittata you can indulge in any time of the day. Eggs are a protein rich source of energy that will get you through your mornings or keep you satisfied at night.
Make a simple soup by shredding any leftover turkey with defrosted frozen vegetables, spinach, white beans, and broth. Heat it up together on the stove with any additional seasoning. Homemade soup is an easy winter dish that will keep you cozy and is void of any harsh chemicals or additives.
Turkey, stuffing or mashed potatoes with veggies into a large mushroom. Cook it in an oven at 400 degrees for 15-20 minutes. Awesome easy dish with some added mushroom health benefits.
Pumpkin puree and the turkey together with the addition of beans, diced tomatoes, onion, chicken broth, and all your favorite chili spices. YUM
Sweet Potato Fritters
Combine your left over sweet potatoes with whole wheat or almond flour, egg, and your favorite spices. Cook them with some EVOO until crisp on the outside.
Mix together stuffing, egg, and vegetable broth-pour into the waffle maker, add a bit of low sodium gravy on top with some fresh cranberry sauce.
TG muffins made from eggs, veggies, stuffing, and turkey. Flavor and nutrients! Keep them in the fridge for as needed on the go meals!
Stuffed Sweet Potatoes
Chopped turkey, chili powder, black beans, onions, paprika, salsa and herbs, bake and enjoy!