**Update: Originally titled “5 Easy Ways to Get Back on Track After the Holidays”, but then I realized that the holidays aren’t the only time we fall off the horse… so enjoy.
Phew… I made it. It’s Dec. 26th, and I just came home from my final family holiday get-together. The company and the love has been so great, but I must be honest and say that I have not treated my body very nicely. As hard as I try to stay on track, even as a Holistic Nutritionist, the holidays are challenging. One party to another party to another party, a treat here, a treat there, multiple giant meals, wine… do I dare go on? I’ve also experienced what I like to call the “snowball” effect, where one crappy choice leads to another crappy choice which leads to another crappy choice, and I slowly begin to crave more and more SUGAR! As I sit here right now, I feel too full, bloated, lethargic, and generally “blaghhh”. The holidays definitely got me good, BUT with a little effort there are effective ways to get back on track (phewwwww).
If you feel anything like me right now (major ick), whether post-holidays or just a general major fall off the nutrition horse, I encourage you to give the following remedies a try too!
- Drink MORE WATER
The best way to flush unwanted toxins (wine? sugar? buttertarts?) out of your body following an unfortunate cluster of “cheat” days is with good ol’ filtered water.
1.5 litres/day is typically a good MINIMUM for each day but around this time I would aim for 3 litres/day, if you can (you can!). Adequate hydration has a myriad of health benefits, but right now you’re really looking at flushing out all that crap you just ingested over the past few weeks. Water quality is important too, so consider source; reverse osmosis, Berkey filtered or real spring water is best. Try to avoid water straight out of the tap as it is full of toxic substances like chlorine, fluoride and traces of many pharmaceutical drugs. For an added dose of detoxification, add a fresh squeeze of organic lemon to your water!
Get your booty back to the gym or get out for a simple 30-min WALK as soon as possible. Exercise is a great way to stimulate feel good hormones and increase blood and lymphatic circulation so your body can do what it needs to do– clean you up. Don’t intimidate yourself by thinking you need to do a whole lot of exercise right away though. Start with whatever you can and build from there. Anything is better than nothing!
Increase Your Greens
These should always be a priority on your plate, but especially right now, post holidays, be sure to load up. Detox your system in the most natural way by including lots of leafy greens in the form of big salads or low-sugar (minimal fruit) green smoothies. Green juices are good too, but avoid the ones with fruit in them, as they can pack a massive amount of secret sneaky sugar.
- Increase Your Fibre
Fibre is essential for getting your digestive system moving and clearing out any stagnating waste (ew, but yes). Chances are, the things you’ve been eating over the past few weeks have probably been low in, or even completely void of fibre, so now it’s time to really step this up. Many vegetables and fruits are quite high in fibre and are a great way to get more in, along with other essential nutrients. For example, 1 medium pear has about 6 grams of fibre, as does a cup of cooked Brussels sprouts. 1 cup of acorn squash has about 9 grams of fibre, 1 cup of green peas has about 14 grams of fibre and 1 cup of raspberries or blackberries has about 8 grams of fibre. Yum!
Do a Whole Food-Based Detox
No, this doesn’t mean you only shop at Whole Foods for a month…
The term “detox” might terrify you, but stay with me for a second here. I don’t mean toughing out the Master Cleanse or doing a juice fast.
Let’s eat food. Just REAL FOOD.
What I’m referring to by ‘detox’ is essentially ‘giving your body a break’. What I like to do is remove “offensive” food items from the diet for 21-30 days.
But, “Ms. Franklin, what is an ‘offensive’ food?” you ask? Food that causes stress on the body, often leading to inflammation (which leads to mannnny illnesses, diseases, sickness etc.). The biggest offenders are sugar, alcohol, dairy, grains and processed foods.
Some signs that you could really benefit from a whole-food-based detox are:
-bloating or feelings of heaviness and unintentional weight gain (especially around the mid section)
-general feelings of shittiness
If you’ve been a little too overindulgent this holiday (like me), you would really benefit too. Think of it like a body “reboot” or “reset”; by removing these “offensive” foods for 21-30 days, you can decrease inflammation, increase energy, improve sleep, lose fat, boost your metabolism and generally just FEEL BETTER overall.
If you’d like my help in completing a whole-food detox, shoot me a line!
Best of luck getting back on track this new year. I’ll be right there with you.
She is on a legit superhero mission to empower as many people as she can to practice preventive health care and TAKE BACK THEIR FOOD POWER via cooking, growing and preparing their own food. She is currently based in Toronto, Canada.
Latest posts by Laura Franklin, CNP (see all)
- IG: 2019 setup: I’m using some additional florescent lighting on my seedlings this year for the first time ever.In the past I have only used window light but on super sunny days when fragile seedlings get blasted with full, hot sunshine, it isn’t ideal. I’ve accidentally cooked some for sure, even this year already 🤷🏻♀️.Also, I was too cheap/lazy to set up a lighting system in our old house, but the original owners of this new place left us with a bunch of florescent lights that are actually great for this. So, why not try?I have still placed them in a window but am diffusing the natural light with a tight mesh-like shower curtain I bought at yesterday. Every year is truly an experiment but every year I definitely gain a deeper understanding and become more efficient.Thanks to Jeff for putting up with my growing obsession as I take over a large area of our walkout basement to do this… until we build that greenhouse 😙.Also I have nowhere to actually plant any of these yet so this will be interesting 😅.Send help. - March 22, 2019
- IG: LIKE A KID IN A GODDAMN CANDY STORE.I bought myself more seeds today…🥳So I was on the way to the gym, about to pass the local seed place I drive past every day, and keep meaning to check out, and then thought, WTF I can work out any day, it’s my birthday, today is the day to finally visit @williamdamseeds.I went in cuz I needed Brussels Sprout seeds, and I left with 13 different packs of seeds, 4 more seed trays, 100 labels, and $85 less rich (oops?), but I had the best time!Lesson: do the things that bring you joy and have no regrets about it. Especially on your birthday. Okay? - March 19, 2019
- IG: Combating DAYLIGHT SAVING and/or JETLAG 🥴⏰✈️This struggle is real. And these happen to be two things affecting me simultaneously at the moment, given that the clocks were switched an hour forward less than a week after we got back from a 5-hr timezone shift (now 6hr!)🥴.Anyway, I wanted to share 3 products are lifesavers for me for daylight saving & jetlag recovery:1. Melatonin (sublingual spray).I LOVE melatonin spray as a short-term solution for getting my body back on track when my internal clock is confused. I prefer spray as opposed to capsules or tablets as the effect is quite immediate and you can dose much lower (one spray is 1mg as opposed to capsule or tablets which are often 5mg and that’s just too much IMO).I have tried a few different products and love this one by @seroyalbrands Genestra. I take 2 sprays under my tongue (2mg) before I want myself to go to sleep and my body is almost immediately tired— I never travel without it!2. Magnesium (high quality topical, Natural Calm powder or Bisglycinate capsule).Whether in a high quality topical like this excellent @ancient.minerals product or taken internally adequate Mg is KEY for a relaxed, deep sleep. In fact, with all the stress we all have in our lives these days, most of us are deficient in this vital mineral and we could likely all benefit from it. I like to rub this topical on my belly, plus on any sore muscles before bed for relaxation & deeper sleep.3. CBD oil (full spectrum, water soluble!)WOW, game changer. I’ve tried many CBD oils over the years without feeling any effects (no better, no worse; just same) but this one by @zilisllc knocks my socks off. With it being full spectrum, organic and water soluble, this stuff is highly absorbable, so verrry potent. A tiny dose (.25mL) before I want to sleep makes for EPIC deep sleeps. And FYI, it’s 0.0% THC so only the potent CBD is making me 😴, promiseee.Sadly, this is NOT available in Canada at the moment, but if you can find another good water-soluble brand up here in the north it’s definitely a SOLID addition to your sleep game!•Wishing you a quick recovery from this Daylight Saving craziness or if you’re returning from a trip! ❤️ - March 12, 2019