{"id":354,"date":"2016-05-31T00:29:47","date_gmt":"2016-05-31T00:29:47","guid":{"rendered":"https:\/\/www.njbariatriccenter.com\/?p=354"},"modified":"2016-05-31T00:29:47","modified_gmt":"2016-05-31T00:29:47","slug":"overindulged-10-ways-to-get-back-on-track","status":"publish","type":"post","link":"https:\/\/www.njbariatriccenter.com\/overindulged-10-ways-to-get-back-on-track\/","title":{"rendered":"Overindulged? 10 ways to get back on track"},"content":{"rendered":"

Partied a little too much last weekend? It happens to everyone. What not to do is let it set you on a self-sabotaging behavior path of more bad behavior. What to do? Follow our dietitian approved steps to getting back on track, with a bonus 3-day menu plan!<\/p>\n

It\u2019s the day after. The day after you ate, drank and were a little too merry. And by merry, I mean fully in denial of how many calories or cocktails your body can actually handle at one time. Whether you've had bariatric surgery, gastric balloon<\/a> or are on medical weight loss plan,\u00a0 at times like this it can be tempting to crawl back into bed and surrender to a lifetime of elastic waistbands. But I\u2019m here to tell you it\u2019s never too late to turn things around.\u00a0 Here are 10 things you can do to help you bounce back (plus a 3-Day Back-On-Track Menu plan to get you there!).<\/p>\n

    \n
  1. Let it go<\/strong>.\u00a0 Food can be very emotionally charged and even one occasion of overindulging may bring feelings of guilt, shame, or self-loathing to the surface.\u00a0 Acknowledge these emotions, even examine them for a little while if you wish, but don\u2019t spend too much time dwelling on things that can\u2019t be changed.\u00a0 We can\u2019t alter the past, only make better choices going forward.\u00a0 Write down a simple goal you can realistically accomplish in the next 24 hours.\u00a0 Something pertaining to exercise, food choices or self-care is a good place to start. Be specific in your wording so you know exactly what you\u2019re working on, and focus on positive language, not negative.\u00a0 \u201cToday after breakfast I\u2019m going to go for an hourlong walk at the park down the street\u201d is way more motivating and realistic than saying \u201cfor the next 2 weeks I won\u2019t eat anything bad for me.\u201d<\/li>\n
  2. Practice moderation<\/strong>.\u00a0 It\u2019s tempting to go one of two ways after a day (or two or three) of eating with reckless abandon.\u00a0 On one hand, it may feel justifiable to continue throwing caution to the wind.\u00a0 As in, \u201cI\u2019ve already eaten half the plate of cookies, and the damage has been done, so why not just finish it off?\u201d\u00a0 Sound familiar? On the other hand, it\u2019s tempting to go the deprivation route and starve yourself all day to \u201cmake up\u201d for overdoing it.\u00a0 The correct choice?\u00a0 Middle ground, reasonable choices, moderation.\u00a0 Remember these?\u00a0 Keep reading for some tips on how to get reacquainted.<\/li>\n
  3. Make a plan.<\/strong>\u00a0 Spend a few minutes thinking about what you will eat and drink instead of what\u2019s off limits only.\u00a0 Better yet, write it down.\u00a0 The goal is to stabilize blood sugars and rebalance an overworked digestive system.\u00a0 For the next 1-3 days choose foods lower in fat and sugar and high in intact fiber along with moderate amounts of lean protein.\u00a0 Veggie-packed soups or smoothies can be great choices since they also help hydrate the body and are easier to digest.\u00a0 Our 3-day recipe guide below takes the guesswork away.<\/li>\n
  4. Tighten your belt.<\/strong>\u00a0 Or at least get out of those sweatpants.\u00a0 As tempting as it might be to spend the day after a binge in loose, stretchy clothes, studies suggest a more form-fitting outfit will inspire you to eat more mindfully the next day. Just avoid anything too tight or restrictive as this could aggravate heartburn and impede digestion.\u00a0 Think a favorite pair of jeans or pants with a button and a comfy shirt.<\/li>\n
  5. Show temptation the door.<\/strong> Or the freezer. Or the garbage. Just don\u2019t let tempting or trigger foods hang around longer than absolutely necessary.\u00a0 If you\u2019ve hosted a party or holiday, send goody bags home with your guests.\u00a0 Save and wash plastic containers when you get take-out for an easy way to give away leftovers.\u00a0 Keep only what you know you will use up in moderation such as lean proteins, vegetables and whole-grain side dishes.\u00a0 Take it a step further and portion out your healthy leftovers into single-serving containers and freeze for future meals.\u00a0 If all else fails, throw things away.\u00a0 I know it\u2019s really hard to do and if your upbringing was anything like mine, you\u2019ve had the guilt of \u201cwasting\u201d food drilled into you.\u00a0 But forcing yourself to overeat offers no benefit whatsoever to the less fortunate in need of food.<\/li>\n
  6. Replenish STAT<\/strong>.\u00a0 While restoring the body\u2019s depleted stores as quickly as possible won\u2019t negate or cancel out the overindulgence, it will help you feel more energetic and get you back on track more quickly.\u00a0 Rehydrating thirsty cells is a great place to start. Choose decaffeinated and unsweetened beverages such as water with lemon, sparkling water or freshly brewed tea.\u00a0 Take sips throughout the day and aim for about 64 ounces or more of hydrating fluids.\u00a0 Unless you\u2019re truly dehydrated from multiple bouts of vomiting or diarrhea, resist the urge to drink electrolyte enriched beverages which usually come with a hefty dose of sugar. If you\u2019ve overdone it on the cocktails, you should know that alcohol depletes folate, a B-vitamin necessary for many metabolic and nervous system processes, among other things. Include several servings of spinach, other green veggies and beans in your day to restore levels.\u00a0 Finally, be sure to get adequate shut-eye. Aim for 7 to 9 hours of good quality sleep. You\u2019ll feel more energized and better equipped to make smart food choices, not to mention dealing with whatever else gets thrown your way.<\/li>\n
  7. Don\u2019t skip your workout.<\/strong>\u00a0 While it\u2019s okay to reduce the intensity or choose a lower-impact activity, it\u2019s not a good idea to forgo it completely.\u00a0 Breaking a little sweat may help reduce feelings of bloat and give you an endorphin inspired boost of post-workout energy.\u00a0 If a slower, gentler routine seems like a better fit, take a brisk walk or a yoga class to focus on breathing and stretching.\u00a0 If you\u2019re looking to break more of a sweat, consider a cardio session and some weight training to really fire up the muscles.\u00a0 Anything is better than nothing!<\/li>\n
  8. Skip the scale.<\/strong>\u00a0 While I\u2019m normally a fan of regular weigh-ins to keep informed about changes in weight, there are certain times when stepping on a scale is just not a good idea.\u00a0 Immediately following excessive food, alcohol or both is definitely one of them.\u00a0 A few too many cocktails or meals high in salt, sugar and fat can cause bloating and fluid imbalances.\u00a0 Any increase (or decrease) in weight from the day or two before is almost certainly due to water retention or dehydration. If you\u2019re an avid scale-watcher, seeing a higher number, even if you know it\u2019s probably water weight, may encourage even more self-sabotaging behavior.\u00a0 Before you get on the scale you\u2019ll want to see Tip #9.<\/li>\n
  9. Banish bloat.<\/strong> Rings too tight?\u00a0 Face looking puffy? Pants suddenly won\u2019t zip? If none of these things were issues yesterday then water retention and bloating due to gas may be to blame. Fluid balance is a complicated process involving many bodily systems, hormones, nutrients and even external factors such as exercise and medications. From a nutrition standpoint, the primary offenders are excessive amounts of sodium and sugar, the dehydrating and vitamin-depleting effects of alcohol and the diuretic impact of too much caffeine.\u00a0 Even mild dehydration combined with a gassy, overloaded digestive system can make for some uncomfortable bathroom visits.\u00a0 Or in some cases, none at all.\u00a0 In the absence of a serious medical condition, the body will eventually sort things out and fluids will rebalance.\u00a0 But if you prefer to fit into your pants sooner than later, you can help things along by drinking about half your weight in hydrating fluids per day. (For someone weighing 150 pounds this would be about 75 ounces or 9 cups).\u00a0 Water with lemon or cucumber and decaffeinated unsweetened tea are the best choices.\u00a0 To get things moving better in the bathroom choose foods high in \"intact\" natural fiber like dark leafy greens, beans, seeds and (truly) whole grains. Also include foods to replenish B vitamins and potassium such as low-fat dairy, bananas, avocados, walnuts and potatoes.<\/li>\n
  10. Don\u2019t feel the burn<\/strong>.\u00a0 Heartburn, reflux and indigestion\u2026.all ways to refer to the uncomfortable sensation of pressure or heat felt in the throat or chest.\u00a0 Sometimes accompanied by belching or hiccupping, these conditions can range from uncomfortable to downright dangerous.\u00a0 If you suffer from any of these symptoms with regularity, it is best to consult with your doctor to determine if regular treatment and monitoring is required.\u00a0 However, if you only notice the discomfort on occasion, particularly on the heels of an overload, a few simple tips will help put out the fire quickly.\u00a0 Avoid carbonated and acidic foods and beverages along with spicy foods until symptoms subside.\u00a0 Stay away from alcohol (though that should be a given at this point), coffee, soda, tomato sauce, pepper and \u201chot\u201d spices.\u00a0 For some, drinking a tablespoon of raw apple cider vinegar diluted in a cup of water before a meal can help with digestion and prevent worsening of symptoms.\u00a0 It\u2019s also best to avoid anything else you notice that triggers your individual symptoms.\u00a0 Finally, plan to stop eating and drinking 2-3 hours before going to bed.\u00a0 Water is the only exception.<\/li>\n<\/ol>\n

    Arm yourself with these tips for bouncing back because, let\u2019s face it, indulging a bit too much happens sometimes.\u00a0 But remember the best prevention is always moderation.<\/p>\n

    Your 3-Day Back-on-Track Food Plan<\/span><\/h4>\n

    DAY 1 - BREAKFAST<\/strong><\/p>\n

    Protein Berry Smoothie<\/strong>
    \nYield: 1 serving<\/em><\/p>\n

    Ingredients<\/em><\/strong>
    \n\u00bd cup plain lowfat Greek yogurt
    \n\u00bd cup low fat milk, water, or unsweetened almond milk
    \n1 cup frozen berries
    \n\u00bd medium banana
    \n\u00bd\u00a0 tsp. vanilla extract
    \n1 tablespoon chia seeds or ground flaxseed<\/p>\n

    Directions<\/strong><\/em><\/p>\n

      \n
    1. Combine all ingredients in blender or bullet and process until very smooth. Add more liquid as needed to achieve desired consistency.<\/li>\n<\/ol>\n

      DAY 1 - LUNCH<\/strong><\/p>\n

      Avocado Egg Salad<\/strong>
      \nYield: 1 serving<\/em><\/p>\n

      Ingredients<\/em><\/strong>
      \n2 hard-boiled eggs
      \n\u00bc avocado
      \n2 tsp low fat mayonnaise
      \n2 Tbsp minced chives
      \nSliced cucumber<\/p>\n

      Directions<\/strong><\/em><\/p>\n

        \n
      1. In a mixing bowl, mash eggs with a fork (may chop if desired).\u00a0 Add avocado, mayo, chives and mix to combine.\u00a0 Salt and pepper to taste.\u00a0 Spread on cucumber slices.<\/li>\n<\/ol>\n

        DAY 1 - SNACK<\/strong><\/p>\n

          \n
        • \u00bc cup unsalted nuts, 1 cup apple slices<\/li>\n<\/ul>\n

          DAY 1 - DINNER<\/strong><\/p>\n

          Black Bean and Lentil Soup Recipe<\/span><\/strong>
          \nYield: 6 servings (serving about 2 cups)<\/em><\/p>\n

          Ingredients<\/em><\/strong>
          \n1 Tbsp extra-virgin olive oil
          \n1 yellow onion, diced
          \n2 large celery stalks
          \n2 carrots, peeled and finely diced
          \n2 cloves garlic, minced
          \n1 (15oz) can black beans, drained and rinsed
          \n1 cup dried brown lentils
          \n1 tsp chili powder
          \n\u00bd tsp cumin
          \n4 cups low sodium vegetable broth
          \n1 (14oz) can diced tomatoes
          \nSea salt and pepper to taste<\/p>\n

          Directions<\/strong><\/em><\/p>\n

            \n
          1. Heat olive oil in a large pot medium heat.\u00a0 Add onions, carrots, and celery and cook, stirring occasionally, until the vegetables begin to soften, about 5-6 minutes.<\/li>\n
          2. Add garlic and saut\u00e9 for 30 seconds.<\/li>\n
          3. Drain the can of black beans and add to the pot along with dried lentils, chili powder,\u00a0 cumin, pepper.\u00a0 Finally add vegetable broth and diced tomatoes with juices and stir to combine.<\/li>\n
          4. Increase heat to medium-high and bring mixture to a boil. Reduce heat to low and allow to simmer for 30 minutes, stirring occasionally, until lentils are tender.<\/li>\n
          5. Add small amount of sea salt for taste.<\/li>\n
          6. Serve with side salad of chopped cucumber and tomato topped with drizzle of olive oil and squeeze of fresh lemon.<\/li>\n<\/ol>\n

            DAY 2 - BREAKFAST<\/strong><\/p>\n

            Protein pancakes<\/strong>
            \nYield: 1-2 servings<\/em><\/p>\n

            Ingredients
            \n<\/em><\/strong>3 eggs
            \n1 Tbs ground flaxseed mixed with 1 Tbs warm water
            \n\u00bd cup low fat cottage cheese
            \n\u00bd cup old fashioned oats (not instant)
            \n1 tsp cinammon
            \nOptional toppings
            \n\u00bd cup fruit
            \nChopped nuts<\/p>\n

            Directions<\/strong><\/em><\/p>\n

              \n
            1. In a bowl, whisk together eggs and flax-water mixture.\u00a0 Add remaining ingredients and whisk to combine.<\/li>\n
            2. Meanwhile, heat large skillet over medium heat and coat lightly with cooking spray or oil.<\/li>\n
            3. Using small measuring cup or scoop, drop oats mixture onto hot pan.\u00a0 Cook until set, turning once.\u00a0 Optional: Top with \u00bd cup fruit and chopped nuts.<\/li>\n<\/ol>\n

              DAY 2 - LUNCH<\/strong><\/p>\n

                \n
              • Leftover soup, 1 cup raw veggies or 1 piece of fruit<\/li>\n<\/ul>\n

                DAY 2 - SNACK<\/strong><\/strong><\/p>\n

                  \n
                • Celery slices spread with 2 Tbs natural peanut or almond butter<\/li>\n<\/ul>\n

                  DAY 2 - DINNER<\/strong><\/strong><\/p>\n

                  Salmon with Mango Salsa<\/span><\/strong>
                  \nYield: 4 servings<\/p>\n

                  Ingredients
                  \n<\/em><\/strong>5 skinless salmon fillets (about 4 oz each)
                  \n2 tbsp extra virgin olive oil
                  \nSalt and pepper<\/p>\n

                  For Salsa<\/strong><\/em>
                  \n\u00bd medium red onion
                  \n1 jalapeno, seeded and finely chopped
                  \n2 medium ripe mangos, peeled, diced
                  \n2 tbsp cilantro
                  \n3 tbsp lime juice
                  \n1 small cucumber, diced
                  \n1 cup avocado, diced<\/p>\n

                  Directions<\/strong><\/em><\/p>\n

                    \n
                  1. Preheat oven to 425 degrees F.\u00a0 Brush olive oil on salmon fillets and sprinkle with salt and pepper.\u00a0 Place fillets on a baking sheet and bake for\u00a0 about 15 minutes or until salmon just flakes. Reserve 1 salmon fillet for tomorrow's lunch.<\/li>\n
                  2. \u00a0In a medium bowl, combine onion, jalapeno, mangos, cilantro, lime juice, cucumber and avocado.\u00a0 Place salsa over remaining salmon fillets.\u00a0 Serve with a green side salad.<\/li>\n<\/ol>\n

                    DAY 3 - BREAKFAST<\/strong><\/p>\n

                    Egg muffin<\/strong>
                    \nYield: 12 egg muffins<\/em><\/p>\n

                    Ingredients<\/em><\/strong>
                    \nNon-stick spray
                    \n12 large eggs
                    \n1 cup Skim Plus or Skim Milk
                    \n\u00bd tsp salt
                    \nPepper to taste
                    \n2 Tbsp minced chives or 1 tsp dried herb of choice
                    \n1 cup low-fat shredded cheese (optional)
                    \nChopped vegetables (for example spinach, peppers, onions)<\/p>\n

                    Directions<\/strong><\/em><\/p>\n

                      \n
                    1. Preheat the oven to 350 degrees F. Spray standard muffin tray with non-stick spray. Beat eggs, milk and seasonings in a mixing bowl. Add cheese and chopped veggies and mix.\u00a0 Pour into 12 greased muffin cup tins. Bake in oven until set (15-20 minutes).<\/li>\n
                    2. Make sure to cool on a rack. After muffins are cooled, you may put them in freezer bags and keep in the freezer.<\/li>\n
                    3. Serve with 1 slice toasted whole-grain thin-sliced bread or 3\/4 cup fresh berries.<\/li>\n<\/ol>\n

                      DAY 3 - LUNCH<\/strong><\/p>\n

                      Salmon Pita<\/strong>
                      \nYield: 1 serving<\/em><\/p>\n

                      Ingredients<\/strong>
                      \n1 cooked skinned salmon fillet, about 1 cup flaked (from previous night\u2019s dinner)
                      \n1 stalk celery, finely chopped
                      \n1-2 Tbs. low fat mayo (just enough to moisten)
                      \n\u00bc cup diced bell pepper
                      \n\u00bc cup diced cucumber
                      \nJuice of \u00bd lemon
                      \nSalt and pepper to taste
                      \nOptional: 1 Tbs fresh dill finely chopped, avocado or tomato slices, lettuce or spinach leaves
                      \n1 whole wheat pita, sliced halfway around<\/p>\n

                      Directions<\/em><\/strong>
                      \nIn a medium sized bowl, combine all ingredients from salmon through lemon juice.\u00a0 Mix with a fork to combine and season lightly with salt and pepper to taste.\u00a0 If using fresh dill, add and mix again.\u00a0 Spread salmon mixture inside pita and layer any optional additions on top.\u00a0 Serve with cucumber slices if desired.<\/p>\n

                      DAY 3 - SNACK<\/strong><\/p>\n

                        \n
                      • 1 cup raw veggies (cucumber, celery, carrots, peppers) with \u00bc cup hummus<\/li>\n<\/ul>\n

                        DAY 3 - DINNER<\/strong><\/p>\n

                        Strawberry, Feta, Spinach Salad with Grilled Chicken<\/span><\/strong>
                        \nYield: 2 servings<\/em><\/p>\n

                        Ingredients<\/strong><\/em>
                        \nCooking spray
                        \n1 large boneless, skinless chicken breast
                        \n1-6oz package fresh baby spinach
                        \n1 cups sliced strawberries
                        \n\u00bc cup chopped walnuts
                        \n\u00bd cup crumbled feta cheese or \u00bc avocado, sliced<\/p>\n

                        Dressing<\/strong><\/em>
                        \n\u00bd cup plain Greek yogurt
                        \n1 Tbsp Honey
                        \n2 tsp apple cider vinegar
                        \n1 tsp poppy seeds<\/p>\n

                        Directions<\/strong><\/em><\/p>\n

                          \n
                        1. Spray 10-inch skillet with cooking spray; heat over medium-high heat.\u00a0 Cook chicken in skillet until chicken is browned, no longer pink in the center, and the juice has nearly evaporated, about 15 minutes.\u00a0 Remove chicken and let cool.\u00a0 Cut up chicken into cubes once cooled.<\/li>\n
                        2. Place the spinach in a bowl.\u00a0 Add chicken, strawberries, feta or avocado and chopped walnuts over the spinach. Divide salad between 2 dinner plates.<\/li>\n
                        3. In a blender or shaker bottle combine all dressing ingredients.\u00a0 Divide dressing evenly over 2 salads.\u00a0 Serve with half a baked sweet potato if desired.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

                          Partied a little too much last weekend? It happens to everyone. What not to do is let it set you on a self-sabotaging behavior path of more bad behavior. What to do? Follow our dietitian approved steps to getting back on track, with a bonus 3-day menu plan!<\/p>\n","protected":false},"author":10,"featured_media":511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"yoast_head":"\nOverindulged? 10 Ways To Get Back On Track - NJ Bariatric Center<\/title>\n<meta name=\"description\" content=\"Partied a little too much last weekend? It happens to everyone. 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