All you’ve done is binge all weekend. Whether it’s been on sugar foods, high saturated fat meals, or even alcohol, your body is complaining. Your digestive system is in tatters, and your head wants something healthy and nutritious.
It’s time to get the toxins out of your system. Detoxing will be one of the best things that you can do. But that means following the perfect detox diet. It means focusing on foods that are perfect for cleaning out the bad, drawing out the oils, and clearing up the signs of your weekend binge.
So, whether it’s alcohol or sugar related, here are 13 foods that you need to eat after a weekend binge.
Start by Increasing Your Water Intake
The best thing that you can put into your body right now is water. Water is known as the elixir of life, and there’s a very good reason for that. It forces your kidneys to work again. It helps to dilute the toxins and pushes them through the system, out the kidneys, and through your urine.
Also, alcohol and some high saturated fat foods are diuretics. They will force out liquid until there is nothing left. Your organs are left compromised, and you’ll start to show signs of dehydrating. Drinking more alcohol isn’t going to be beneficial. You continue to dehydrate your body with the liquid instead of fuelling it with the water that you need.
As you start to dehydrate your body, your lips become dry, your skin is flaky, and your head will hurt. Your body draws liquid from available sources to fuel the most important parts.
Start grabbing the water.
You could add some more electrolytes to your body if the dehydration were bad. Coconut water is one of the best drinks that you can have for this!
Opt for Peppermint or Ginger Tea
If you don’t fancy plain water and want something warm, think about tea. Not just any tea. You want an herbal remedy to help boost your health and get rid of the toxins. Ginger or peppermint tea will be your best friend right now.
Those who have binged on alcohol will feel the effects of a hangover. These side effects can include nausea. Well, ginger tea will help to ease those stomach issues and can help to reduce the feelings of motion sickness as you try to get on with your day at work. Peppermint tea has also been linked to reducing nausea and helps to ease stomach pains.
The heat of the tea will also offer some soothing benefits. However, the main benefit is in the hydration qualities. The natural flavorings don’t take away from the benefit of water to your body.
There are other herbal teas that you can drink instead. Green tea could also be an option. However, you want to keep as much caffeine out of your system as possible. Like alcohol, caffeine is a diuretic and will just make your symptoms worse.
Pull Out the Eggs
If you’re not a vegan or allergic to eggs, you want to pull these out for your detox diet. Eggs are ones of those ingredients perfect for any meal of the day. They’re an excellent choice to start your morning right, thanks to the level of protein in them.
Eggs had had a bad reputation in the past. There’s been this view that they are high in cholesterol. While they are, they are high in good cholesterol—the type that you want to add to your body. At the same time, they’re high in taurine (something else that gets a bit of a bad reputation). Taurine is essential for liver function, which helps with the detoxification of your body.
Eggs also include cysteine, an amino acid that breaks down the chemicals that cause your headaches after a binge (whatever the reason for the headaches). If you drank alcohol, the cysteine would work even better, as it stops the chemical that is created after ethanol (alcohol) breaks down in the liver!
At the same time, you’ll add more protein to your body. The protein is essential for muscle building and will repair some of the cell damage that you did after your weekend binge. You’ll also feel full for longer, curbing more sugar cravings and easing your way back into a healthier lifestyle.
Make your eggs anyway that you’d like. Scramble them with some tomatoes and mushrooms or pack the eggs with peppers and create an omelet. The trick is just to make sure that you get more of them into your diet.
Turn to Bananas for a Healthy Snack
Your body needs more potassium.This is an electrolyte that disappears after a bad weekend of alcohol and junk. The best thing is that banana is one of the best fruits to get your potassium intake quickly and effectively.
You can just eat a banana on its own. However, you can also add it to some yogurt (we’ll get onto this) to boost your detoxifying efforts.
Bananas don’t just help add potassium. They will help to add more fiber to your system. Fiber is needed by the digestive system to reduce bloating and gas. You’ll find that you can push more waste through your system, healthily resetting your body.
If you don’t like bananas, you can get many of the same benefits from sweet potatoes! However, try adding a banana to your fruit smoothies. You’ll barely taste it, but it adds a creamier taste without the need of milk or yogurt!
Try Out Yoghurt with Some Berries
As mentioned, yogurt is a good option when you’re detoxifying your body. It’s full of dairy and calcium, adding nutrients that you will have lost or not even thought about with your weekend binge. There is also a slightly watery texture, helping to reduce the effects of dehydration.
You may not initially have the appetite for yogurt. That’s okay! But you want to add it to your diet as soon as you can stomach it. Not only does it detox but it also helps to boost your metabolism. You’ll burn the extra calories from the weekend easier, so you’re not left with a huge weight gain.
The yogurt is also full of good bacteria, especially if you get plain Greek yogurt. The good bacteria will sit in your gut and kill off the bad stuff that has developed over the weekend. Bad bacteria are one of themain reasons for digestive problems, especially from sugary foods.
But don’t just eat yogurt on its own. Add in some berries, whether blueberries, strawberries, or raspberries. All types of berries are full of antioxidants to help repair the cell damaged caused by your binge. Berries will also add a slightly sweet flavor to your yogurt, helping to curb the sugar cravings.
Don’t Forget the Oats!
Another option for breakfast is oats. These can be added to your berries and yogurt. Try creating an overnight oat recipe the night before, so you have something ready just to grab and go with the next morning.
Oatmeal is fibre-delicious, helping to support your digestive system. Like with bananas, the fiber will encourage the removal of waste and reduce inflammation and bloat. Fiber can also line the digestive system with a protective layer to prevent further damage from food.
At the same time, oats are full of iron, B vitamins, magnesium, and calcium. All these nutrients are essential for fighting off infections, protecting the organs, and removing toxins from the body. We also can’t forget that the neutral pH level will reduce the acidity within the body that the sugars and alcohol have caused.
Oats will also leave you feeling fuller, thanks to the fiber. You’ll get an instant energy boost without a boost in the sugar levels. That energy boost will stick around for a few hours.
Snack on Some Raw Vegetables
There’s no denying that vegetables are good for you. Raw vegetables are among the best, whether you chew them, blend them, or even juice them. Try out carrots, Brussels sprouts, broccoli, cauliflower, kale, and beets.
Mix and match your vegetables. When they work together, they can boost the liver more effectively. They offer the amino acids and nutrients needed for the liver to get rid of the toxin buildup within your body. They are also high in natural sulfur, which means they destroy the harmful chemicals that you’ve put in the body. Your liver doesn’t have to work as hard.
Dark leafy vegetables are among the best for your after-binge diet. They have potassium, iron, and many other nutrients that will fuel your body with energy, cleanse the system and boost the immune system. You’ll also get the fiber to keep digestive problems at bay.
Grab a Handful of Nuts and Seeds
If you’re allergic to nuts, you’ll only want to opt for the seeds. However, if there is no aversion to nuts, then you want to add them to your diet. Whether you use flax seeds, almonds, sesame seeds, sunflower seeds, chia seeds, or even walnuts, you will get a range of detoxifying benefits.
Nuts and seeds are full of protein. They will give your body the energy you need to get through the day. They are also full of healthy fats that will support the liver and the detoxification process. Some fats do get a bad reputation, but it’s not the amount of fat you eat that makes you fat. It’s the type, along with some calories and sugars.
There’s nothing wrong with getting a couple of teaspoons of nut or seed butter daily. Avoid those with added sugar and just have a small amount with some fruit.
Try Adding More Garlic to Your Diet
Did you think I’d missed the garlic? This tends to be on every list of healthy food options, right? Well, that’s because it is good for you. It’s also one that isn’t too offending to various lifestyle choices. It’s paleo, keto, vegan, and gluten-free friendly, so there’s no excuse not to eat it.
Garlic helps the liver to produce the right enzymes needed to get rid of the toxins in your body. This means that your digestive system can easily remove the waste, improving bloating and gas problems quickly and easily.
You will also gain the antibacterial properties of garlic. These properties will get into your gut and kill off the bad bacteria causing your digestive pain and inflammation.
You can add garlic to your dishes directly. This is the favored option since it adds more flavor to a meal. However, you can also create garlic tea with it. This will help you get more liquid into your diet to remove the dehydration issue. It’s also possible to chew on raw garlic!
Get More Omega 3 Fatty Acids
Remember when I said that some fat is good for you? Well, that’s not just the case with the fat from nuts. Anything that is high in omega 3 fatty acids are going to be good for your detox diet. This includes the likes of salmon, mackerel, and other oily fishes.
Omega 3 protects the walls of your intestines. It offers a smoothing lining that helps to encourage the toxins to ease through the body and not get absorbed in. In fact, the oils pull the toxins in and lock them there. Once the oils are removed, the toxins go with them.
You’ll find that most detox diets recommend more omega 3 oils. If you’re not a fish eater, you can get them through avocados, olives, and hemp oils.
Try Some Chicken Noodle Soup
What about as you get through the day? When you get to dinner time, you’ll want to eat more but something that is soft on the stomach. This is where chicken noodle soup is perfect.
With soup, you instantly get the water benefit. You’re adding more liquid to your diet without too much hassle—and often without really thinking about it. This helps to cure the dehydration problem.
At the same time, you’ll add some sodium. Yes, your body does need some sodium, and you lose this as you become dehydrated, and the toxins build up. Chicken noodle soup (especially homemade if you’re up to it) will have just the right levels of sodium to protect your body.
And we can’t forget the cysteine in the chicken. This is released when the chicken is cooked, so your liver gets more help to eliminate the toxins from your body.
Make sure the noodles are whole grain, and you can look for gluten free options. This will help to protect your digestive system while keeping your blood sugar levels down.
Opt for Miso Soup Instead
Want to know what the Japanese eat after a binge? Yes, the Japanese binge too and they turn to miso soup for their recovery. Miso acts very much like chicken noodle soup. It adds the water and sodium levels back into the body.
Look out for fermented miso where possible. This will give the digestive system a boost. You’ll find that the bacteria in the gut is removed, so there are less inflammation and irritation.
Don’t Forget the Honey
Finally, it’s time to add some honey to your diet. I know that this sounds counterproductive. Honey is full of sugar, right? Well, yes but it is natural sugar—you’ll want to make sure you get raw honey.
Honey will give you a boost of energy when you first get up. This is sometimes all you need to kick-start your body’s natural processes. You’ll also get a small blood sugar increase, which is usually low after an alcohol binge. If you’re worried about a high increase in your blood sugar, you can add some whole grain toast or crackers for the fiber.
Don’t forget to include some protein later. This helps to balance out the food groups and bodily functions.
Get Your Diet Just Right After a Binge
Just because you’ve had a binge doesn’t mean it’s the end of the world. No matter how strict you try to be with your diet, there will be days that you drink way too much alcohol or enjoy too many sweets and chocolate. It’s what you do afterward that counts.
Get right back onto your healthy diet and give your body a helping hand in removing the toxins. The above foods will put the lost nutrients and water back in, while your organs get a kick start. Your liver is given the amino acids and healthy fats needed to remove toxins from your body and boost your energy levels.
Mix and match your foods throughout the day. Grab a bottle and fill it up with some lemon water, while you enjoy your protein and fibre-filled meals until your body is back to normal.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: firstname.lastname@example.org or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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