In a follow up to last week’s blog about returning to exercise, I want to share a few things you can do to regain your nutritional ground. These can be used anytime you have gotten off track with what you normally eat.
I use these personally when I know that I’ve returned home from a trip in less than 100% health. I know what I’ve eaten, how many late nights I stayed up to catch up with friends or family, if I had more soda, coffee, alcohol, fill in the blank than normal, or eaten out more than I usually do.
You may experience these setbacks too when you are traveling or in an environment where you can’t control what you are being served:
dehydration
over caffeination
lack of fiber
lack of good nutrients
If you can relate, here’s what you can do to re-balance each one…
1) Make a conscious effort to drink around 100 oz of water the first two days. This will flush your system, dilute any excess sodium you might have eaten, and tell your body to release water instead of holding on to it. It will help with circulation and swelling, particularly of lower extremities if you were sitting for a long time (like in a car or plane).
2) Give yourself 2-3 days to taper your caffeine consumption. Start by reducing it by 30-50% the first day, addressing any side effects that come with it. Then continue to cut your caffeine by 30-50% each day until you return to normal levels. This can go hand in hand with drinking extra water, or you can find a decaffeinated solution to help.
3) If possible, give yourself extra time to sleep. If you have been over caffeinated, you’re probably lacking in sleep and need a day or two to catch up. If your adrenal glands have been kept running with the caffeine, they too will need to recover. Feeling “low energy” and “sluggish” is normal during this time. As your caffeine levels return to normal and with the extra hydration, you’ll begin to feel much better.
4) Load up on whole fruits and vegetables upon your next grocery run, plus whole grains and fermented foods such as yogurt. Plan on eating a whole food with each meal for the next week, plus 6-8oz of yogurt each day. This will help your digestive track detox from what you’ve put it through and return it to health so it can properly pull nutrients out of what you eat.
5) Of the fruits and vegetables you will be eating, make 3 servings a day RAW fruit or vegetables. If that seems unmanageable, then shoot to have 1-2 servings raw. You are trying to replenish nutrients your body hasn’t had while you were gone. Delivering them in a raw state will help your body recover even quicker.
When it comes to eating after returning home, your mantra for your first few days back should be “Whole and Fresh are Good!” – try to make as many of the foods you eat fall under the umbrella of “whole and fresh.” If you can understand the ingredient list, you’ve probably got a winner.
I know when we’ve been traveling, guests in other’s homes, or off to an expo where your boss is providing the food, we don’t have the same choices we do at home. So once you CAN choose what you will eat or drink, treat yourself as you would your child if they were a little sick. Baby yourself with really good self-care for a few days and you’ll be back to normal.
Oh, and don’t forget to exercise. That helps a lot too! 🙂
Until the next chapter… Keep moving!
Priscilla
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