So I have mentioned many times before how I don't like the word "Cheat." I also don't like the word "Diet." I find that they both imply temporary phases and being healthy is a "Lifestyle." A lifestyle includes ups and downs- mostly up and steady with a few what I like to call "uh-oh" moments.
Now sometimes we all have "Uh-ohs." Sometimes have planned "Uh-ohs," like a holiday or a party that may have spiraled out of control (one cupcake, two cupcake, three cupcake- Floor!). Then there are times we have unplanned "Uh-ohs," like a PMS impulse (sorry fellas) or a random Wednesday when Big Daddy comes over unannounced with a Hot Cheesy Pepperoni pie (mouth watering). We've all lost self-control at one point or another- it's normal, that's life- and the key is always getting back on track and doing it the right way.
1. I recommend drinking a lot of water the next day and eating only water based veggies (that means nothing too starchy). They will help flush out all of the sodium and processed crap (potty mouth!) that you put in your system the day before. Vegetables like lettuces, tomatoes, squashes, zucchini, cucumber, celery, broccoli, and peppers are all perfect to include in your post "Uh-oh" meals/snacks.
*Be prepared to go to the bathroom for lots of #1's- because as I said, they WILL definitely flush you out!!
2. Speaking of flush out, sweating that following day is crucial. Try getting to the gym or hitting the pavement for a run or going for a brisk walk. If you're busy and don't have much time, don't beat yourself up. Any little bit is better than doing nothing at all.
3. Get some potassium into your diet. Potassium rich foods help with water retention (also good for THAT time of the month, Foxes). Veggies with potassium include: asparagus, beets, spinach, avocados, white mushrooms, and acorn squash. Also bananas are high in potassium so have a banana as your fruit for that day, if you can swing it.
4. Eat protein. Protein will keep you full, so definitely include it in your meals, as always. Also, *Salmon is high in protein as well as potassium, which makes it a perfect post "uh-oh" protein. It doesn't hurt that salmon is delicious too!
5. Have a plain yogurt at some point during the day. Greek is always my go-to because its healthy, clean and highest in protein. Another post "uh-oh" benefit is that yogurt, too is high in potassium, so like salmon- its a superfood! Yogurt ALSO contains live active cultures that promote a healthy gut and help balance your tummy. You're going to need it. And as always, if you don't like the plain, you can doctor it up with some stevia & vanilla extract or have it with your banana- do what makes you happy :]
6. Lastly, if you have access to some acidophillus or probiotics, pop one the night of the "uh-oh," as well as the day after. Like yogurt, this is going to help your tummy regain balance. I take one daily to support a healthy digestive tract. The one I buy is called "Align" and I take one every night before bed. It's a little pricey, but there are many options. Speak to your doctor/pharmacist of course before taking anything.
Now that you have a step by step plan of what to do the day after an "Uh-oh," try not to beat yourself up. As soon as the damage is done, allow it to be done and rebuild. It's only going to take a day to get yourself back on track and feeling good. And it's really NOT a tough day. There's need for starvation or guilt, or even worse- more "Uh-ohs." Just like if you make a mistake, you erase it- you don't keep writing over it. Consider these six steps your "Uh-oh" eraser. Good luck. xo
Model's Post Uh-Oh Breakfast Suggestion:
Cayenne Omelet topped in a Cucumber-dill yogurt sauce
Sauce
4oz plain Greek yogurt
Garlic powder
1/2 Cucumber (minced)
1 tsp fresh or dry dill
Squeeze of fresh or bottle lemon juice
Mix minced cucumber into yogurt, add dash of garlic powder, dill and squeeze of lemon (1tsp juice or 1/4 wedge of fresh).
Omelet
1/4 cup or 3 egg whites
Cayenne pepper
Organic Pam Butterspray
Mix egg whites with a dash of cayenne and cook stove top in frying pan previously sprayed with Organic Pam Butter Spray on medium flame. Flip, then fold and place on plate and top with sauce. Garnish with parsley. Enjoy.
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