Let’s break this blog into 3 parts: Part 1 is for a drinking binge (works for “other” substance binges too), Part 2 is for an eating binge, and Part 3 is for that hell-of-a-weekend.
Part 1: So you drank till the levies broke and partied like they wrote about? Here is your plan of recovery for the next day and into the week…
- Wake-up Monday or Tuesday
- Start with bringing your body back to homeostasis with a regiment of good food and easy fitness
- Replenish electrolyte storage with a liquid breakfast (because chewing will probably hurt)
- Tomato juice
- v8 vegetable juice
- If you can stomach dairy, a great source of magnesium and calcium electrolytes, then you can create a shake of milk, bananas, pineapple (fresh or can), and any other berries or fruit you have in hand
- Read my old post “Dehydration & Disharmony” and learn more about electrolytes, among other things…
- Throughout the day, continue to rehydrate by either consuming real fruit and vegetables, and/or drinking coconut water. Regular tap water and most bottled water does not have electrolytes.
- Food on the first day, there are 2 thoughts… some say food consumption should be light, stick with salads, fresh fruits and vegetables, chicken, and fish– while some say the more fried and greasy the better– my thought, ask your body what it needs and go with that, your intuition will generally steer you in the right direction
- Try and have yogurt or food that has acidophilus and other probiotics to help your stomach replace the natural bacteria that may have been disturbed through vomiting and other scenarios, continue with eating yogurt or kephir throughout the week
- On your “first” day take a 30min walk to get the blood flowing in the body and start moving toxins out of your system
- On your second and third day get more active and go to the gym and do a group exercise class like Yoga or Pilates, the easy muscle and joint movements will help in blood flow and removing toxins
- Later in the week hit the gym hard with a strength training session and a spin class to get your body back in gear!
Part 2: So you ate like Armageddon was upon us? Here is your plan of recovery for the next day and into the week…
- Wake-up Monday and put it in perspective, “it was just one weekend, hopefully you enjoyed yourself and that food came with friends and laughter, now it’s back to business as usual…” Don’t beat yourself up, that has adverse effects, instead, accept and act to remedy the situation.
- What t o eat now:
- Eat a healthy breakfast filled with fiber (let’s move it, literally)
- Read the second half of last week’s post here about breakfast for champions like you!
- Lunch, mid-afternoon snack, and dinner should also be good choices keeping it light and not so processed, keep going with the fiber (the more you move, the better you will feel)
continue making good choices throughout the week, remembering that you just had a weekend of gluttony and too much of anything is too much-– check yourself before your wreck yourself!
- Go to the gym and take a group exercise cardio-kick-my-ass-cuz-I’ve-been-bad class like cardio kick-box or spinning
- Add an extra strength training day and be your own drill sergeant by giving yourself some disciplinary action… make it fun though =) and bring a friend to share the pain!
- Try and go for a walk after a big meal, it will aid in digestion and keep you moving, physically and internally =p
Part 3: So you survived Armageddon? (this is anything emotionally traumatic and draining) Here is your plan of recovery for the next day and into the week…
- Wake-up Monday and start your day with gratitude, say thank you to the Universe or higher power for all the good things in your life. Name and list them. Take a whole sheet of paper.
- Today and the next few days is about kindness and love to yourself
- How to nourish the inside:
- On the “first” day after such a weekend, your breakfast should be a treat, a reward for surviving whatever the situation was– what is your comfort breakfast food? Mine is corn-beef hash and eggs with a side of waffles.
- Continue on the day with food that makes you feel good. Now don’t misread into this and think it’s about over eating or over indulging, that’s NOT it. It’s about loving yourself and taking time to choose or prepare foods that make you happy. For some it might be eating a chicken salad with apple slices and candied walnuts, for some it can be steak and potatoes…remember, it’s about eating foods that is right for you, that help create the outcome you want, which is feeling good and being healthy.
- Food can help bring mental and emotional balance. By eating the “right” foods for you, which is subjective, because we all metabolize food slightly differently from each other, you can help your body deal with emotions and stress. It’s not about using food as a crutch, but instead viewing food as way to create more balance by providing yourself with the correct nutrients your body needs. Click here to read more about always eating this way…
- Emotional drama is taxing on the body. Here is a way to get your body back to feeling like its normal self.
- Take periodic walks throughout the week and especially on the first few days. Moving your body will help relax the mind and release tension in the muscles.
- Meditate or take a few minutes to just listen to your breath. Quieting the self can help in finding the answers you seek. Post a question to the Universe or higher power and quiet the outside noise so you can hear your inside voice.
- Get a massage. Massage, whether it’s deep tissue or something lighter like Swedish or hot-rock, will help in relaxing the mind and body helping you deal with tension and stress.
TNT(Till next Tuesday =)
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