After you've spooned and forked a whopping holiday plate of food into your mouth, your body is going to crave adequate hydration to not only aid in digestion, but also to flush the inevitable high level of sodium from your meal. Start your post binge recovery with a cold glass of water and aim for 8, 8-ounce, glasses of ice water every day (research shows that your body burns around eight calories per glass of ice water to raise the temperature of the water to body temperature).
If you happened to scarf down a huge helping of turkey, you may not want to see a gobble-gobble again until next year. So, opt for a skinless chicken breast—or eggs. High in protein and relatively low in calories, chicken and eggs are an excellent source of lean protein that can help reduce bloat while also curb post-binge cravings for carb-rich foods.
Bypass the sugary fruit-bottomed yogurt and reach for plain yogurt (preferably Greek-style for its satisfying texture and nutrient density) and stir in a bit of agave or your favorite fresh fruit. The probiotics in yogurt can help get your digestive system back on track while the combination of protein, carbohydrates, and fat can keep your blood sugar levels in check.
One of the most concentrated sources of nutrients, dark leafy greens, are low in calories and ultra versatile in the kitchen. Include leafy greens in every meal of the day: Sauté spinach or chard to fold into a breakfast omelet, toss romaine and arugula with chicken and nuts for a salad, or stir kale or mustard greens into a bean soup. Leafy greens are also loaded with fiber, which will stabilize your blood sugar and keep you full longer.
Whole grains are a tasty source of fiber, vitamins, and minerals that can fill you up without filling you out. Avoid white flour products and have one serving of whole grains with every meal. Pair whole wheat toast with an egg, combine quinoa with toasted nuts and a modest handful of dried fruit, and toss high fiber pasta with salmon, herbs, and a little olive oil.
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