OT - Tone-Up Tuesday
Happy Tuesday, STalkers!! Did you overeat on Thanksgiving? Gorge on tasty leftovers? I did well on turkey day - ate a late breakfast to tide me over and ate a small plate of appetizers. My dinner plate consisited of small spoonfuls of things I wanted (except for that homemade cranberry sauce - I ate half a cup of that tasty tartness!). And then came the pie. I ate 2 small pieces, but that put me outside of my comfort zone. Ugh.
And now we're in full swing of holiday celebrations. Dinner out, get-togethers with friends and family. Some folks go to work parties... Here are some ways to help you avoid overeating at another holiday gathering.
Before the big meal:
- Do NOT skip breakfast. Skipping breakfast means you are more likely to overindulge at dinner. Late lunch celebration? Eat a late breakfast.
- Eat a snack before the big meal with satisfying, protein-rich choices like egg whites and whole grain bread, plain Greek yogurt or nuts.
During the big meal:
- Drink a big glass of water before you eat.
- LOOK at everything before making your final food choices. Choose the foods you really want or rarely get and keep the portion small. You can usually go back for seconds!
- Aim to fill half of your plate with non-starchy vegetables (salad, asparagus and green beans) and fruit. These foods are high in fiber and will help to fill you up without making you feel bloated and tired. SKIP the sauces, gravy, and dressing when possible.
TIP: Get your salad dressing on the side. Dip the tines of your fork into the dressing before getting a forkful of salad.
- If you can, take a walk after the meal and before dessert. Walking helps to carry oxygen to your digestive tract, meaning food moves through you faster.
- Chew gum. It gives you something to chew on instead of empty calories. I don't know about you, but minty gum usually ruins the taste of most foods, so I won't eat anything after I start chewing gum.
And if you still overindulge and feel puffy and bloated?
- Start your morning with a tall glass of warm lemon water. Warm water is less of a shock to your sensitive morning body than ice-cold water and a fresh squeezed lemon will help jump-start your digestion to get some of that heavy, fatty foods out of your system.
- Drink water throughout the day!! Water helps speed up digestion and counteracts the effect of salt and carb-induced bloating. Plus being well-hydrated will ensure that you don’t mistake thirst for hunger. Choose plain water, tea or seltzer and aim for 8-10 glasses throughout the day.
- Scramble some eggs and add COOKED vegetables. Cooked veggies are easy to digest and full of nutrients like potassium and other electrolytes. Avoid raw veggies as they can be hard to digest and can create even more bloat.
- Drink some spicy tea. Warming spices like cinnamon, cardamom, turmeric, and ginger stimulate digestion and ease nausea.