Holiday Recovery Plan
So, you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed and then you ate some more, and now it’s time to face the music.
As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.
Maybe you are feeling that way right now!
Here are 5 steps to recovering from your holiday and getting back on track with your personal wellness goals:
Step One: Focus
Your holiday happened. You ate things from the “red food/never eat these” list, you drank more than you should have… but now it’s over.
Draw a line in the sand. Your back home so the bad eating stops now.
If you’re serious about your goals, then your holiday was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.
Step Two: Hydrate
While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.
Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning and carry a water bottle with you to sip throughout the day.
Don’t add any artificial sweeteners or stimulants to your water, that will sabotage your hydration efforts. For flavour, add sliced fresh fruit, herbs or vegetables to your water.
Step Three: Cleanse
For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings. Never overcompensate on energy balance. Stick within your recommended calorie allowance.
Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol. Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish.
Step Four: Rest
As relaxing as holidays days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.
When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.
Aim for getting a full 8 hours of sleep each night.
Step Five: Exercise
It’s time to sweat out all those holiday indulgences. So, lace up your trainers and put on your favourite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and prep your muscles before powering up to a solid 30-minute routine.
Get Back At It
You may feel tempted to skip your workout the day after you return home from holiday, but be warned that it’s a slippery slope. After all you’re tired, you have unpacking to do and you’re stiff from the traveling. That day slides into the next day and the next day. Before you know it you’ve been home for a week and still haven’t gotten in a workout.
Jump into your workouts immediately once you return home. Sure, you’re going to feel a little rusty on that first day back but remember that the sooner you get back into the swing of your routine the better. You can do it!
Quick Chicken Stir Fry
Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating attachment so that it is finely shredded. Sauté the cauliflower in a large pan, with a teaspoon of olive oil, until soft. Season with salt and pepper.
What you need
1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into
2 inch segments
2 heads Pak choy, chopped
1 courgette, chopped
1 teaspoon fresh ginger, minced
3/4 cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped
1. Rinse the chicken and cut into 1-inch cubes.
2. Place the olive oil in a large pan over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the Pak Choy and courgette. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the pan, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.
243 calories, 11g fat, 675mg sodium, 15g
carbohydrate, 4g fibre, and 19g protein
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