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LIFE CHANGE, HEALTH CHALLENGE



TRY TO EAT CLEAN FOR AT LEAST ONE WEEK


Eating clean after the holiday season is a great way to kickstart healthy eating habits for the New Year. It also helps your body recover from all the alcohol and rich meals you’ve had.


Most relevant guidelines include:

· Drink lots of water.

· Eat large amounts of fruits and vegetables.

· Limit processed foods, as they are often full of sugar and other preservatives.


When you’re at parties, it can be hard to remember to drink water, but try not to forget!

Drinking water with your meals or alongside alcohol helps your body tremendously. Water helps keep you from overeating and drinking.

A lot of the symptoms of a hangover come from being dehydrated. Alcohol naturally causes dehydration, but it can also cause some side effects (like vomiting) that make dehydration worse.

When you’re detoxing after the holiday season, getting enough water helps your body recover faster from the dehydration that you experienced. After a night of partying, try drinking a glass or more of water before going to bed. Of course, drinking a lot the next day will help too! :)

My suggestion is 8 glasses a day!



Include these energy boosting foods:


· SWEET POTATOES, BANANAS, AND AVOCADOS

Sweet potatoes, bananas, and avocados are great foods to eat when you’re feeling tired and need some extra nutrition and energy. They are all full of potassium, which is a mineral and electrolyte that your body often loses after a night of eating and drinking.

If you are nauseous or you have a headache (typical hangover symptoms), potassium can help you feel better.



· BROWN RICE

Brown rice, unlike white rice, has lots of vitamins, fibre, and minerals. It also includes 88% of your recommended daily intake of manganese, which helps you break down carbs and have more energy overall.

Brown rice also helps you regulate your blood sugar levels so that they don’t spike and drop throughout the day.



· BROCCOLI, SPINACH, AND KALE

These greens are great to be eating all throughout the year! But they’re especially great when your body is weak.

The veggies all contain a plant chemical called glucosinolates. This chemical is really good for your liver. It helps your body detox, and it gives your immune system extra protection.



· CHIA SEEDS

Alcohol and unusual eating habits (like suddenly eating lots of roasts, pies, and other holiday meals that you don’t normally indulge in) can upset your digestive system. Chia seeds are full of healthy fat and soluble fiber, and they help your system adjust to the shock its been through.

Chia seeds also have lots of omega-3 fatty acids. When you’re body doesn’t have enough of these fatty acids, it is often tired and inflamed. Chia seeds are a tasty, helpful way to fix that.



· TURMERIC

Turmeric helps your body get rid of all the toxins you might consume during the holidays. It helps your immune system get stronger, and it lowers your chances of being tired or even of getting sick.

Turmeric can also help your liver and gallbladder produce bile, so you can digest your food even better!



· LEAN PROTEIN

Alcohol and holiday foods are often full of simple carbohydrates. By the time you’re ready to detox, your body will probably be craving protein.

Protein helps your body recover faster, and it also boosts your metabolism.

Some great protein sources include:

  • Lean meats such as chicken and turkey

  • Fish such as tuna and salmon

  • Eggs

  • Nuts



Sometimes, over-eating and over-drinking can make us feel sluggish, drinking more than usual leads to a sense of tiredness that results in delaying exercise routines. It can be hard to start to a workout again.

Even if you’re not able to do intense workouts, gentle exercises and walking can help you feel much more awake and more motivated to continue working out later. Follow what your body needs. If you are dehydrated or feel unwell, use your best judgment for exercising.

The start of the year is the perfect time to start a new healthy regime. Remember your accomplishments and favorite memories from the past year and get excited about the upcoming season.

Try not to let the preparations and the planning of a healthy life change stress you out. Instead, take it step by step and write down the next steps. This should be a stress-free journey. Take it at your pace, you are in control.


Get in touch if you need further tips or advice :)

audrey@eatfitmalta.com




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