Bounce Back Ways From Binge Eating

Oomf. After a wonderful Thanksgiving spent with good company and great conversation, I am stuffed. Maybe too stuffed. By the looks of that food baby, I may have gained 5 lbs in the last two days. Maybe more.


We've all been here. The post binge blues. Regretting eating that second or third helping of turkey and mashed potatoes. However, it is not the end of the world. Trust me on this one.

Here are some ways to get bounce back from that BINGE MEAL.

FIRST - FORGIVE YOURSELF

It is not a crime to indulge every now again. You're only human! Remember that. You are only human. Stop dwelling on overdoing it because that'll only lead to more depressive thoughts, which could in fact lead to more overeating. Forgive yourself and move on. In reality, it is only a setback by a day or two.

DRINK UP 

So you are bloated and the last thing you want to do is gulp down a cup of water. However, water will help things get moving! It'll boost that metabolism of yours. It will also keep you hydrated from all the salt and carbs you just swallowed down, thus decreasing the level of bloating.

GOOD NIGHT'S SLEEP 

I bet you're already tired from all that food. Listen to your body and get a good quality sleep in. For more information on this element click here.

NO STARVING

If you feel hungry, listen to your body! Eat. Don't deprive yourself because you overdid it yesterday. Depriving your body of food will lead to another session of overeating later. Choose light healthy snacks like greek yogurt with berries or maybe just some fresh fruit and eggs. Remember, listen to your body.

EAT FIBROUS FOOD FOR BREAKFAST

Just like the water portion, we want to get things moving. Fibre aids in digestion and will help cleanse your body. Fibre will also keep you fuller longer. It's a great way to start the day. Add some protein in with your breakfast and you're set! Click here for breakfast ideas by POPSUGAR.

GET MOVING 

Alright, time to burn some calories. By exercising, we burn off some of the food we ate and use it as energy. DO NOT USE EXERCISING AS A MEANS OF FREEING GUILT. Remember, we forgave ourselves. Use exercise as a part of your daily routine. Some light cardio and weights are a great way to get endorphins flowing. Click here for a quick full body workout.

NO SCALE TODAY

This is probably the worst thing you could do. You binged, so obviously the scale is going to be heavier, especially with all that water retention. This will only discourage you. My advice, stay away from the scale for at least two days. Let your body come back to its self.

One Thing You Need To Do To Stay Fit, Young, and Happy

The startling sound of our alarms each morning can sometimes cause us to moan and groan as we get up to take on the day. Rubbing the idea of sleep out of our eyes and looking out the window to question why we are awake, even when the sun isn't.

It is common knowledge that we need enough sleep to function properly and to rid ourselves of bags under our eyes. Yet many are not aware of how lack of sleep will affect your fitness routine. I narrowed it down to three major benefits that'll keep you fit, young, and happy!

Getting enough sleep:

DECREASES HUNGER

Have you ever went to bed hungry? If you get a full night's sleep, you will wake up without a feeling of hunger. While you sleep, you body balances out hunger controlling hormones. In 2011, CNN did a study and found that people who get less than the required amount of sleep eat an average 329 more calories than a fully rested individual. This indicates a strong link between lack of sleep and weight gain. So forget the midnight snack and sleep.

KEEPS YOUR SKIN YOUNG

Huffington Post did a research article on the outcomes of lack of sleep. One of the major things that came up in their study was the lack of elasticity found in the skin of individuals who did not get enough sleep. In other words, those who did not get sufficient rest aged faster. To read more of that article, click here.

BOOST YOUR MOOD

We all know that feeling when we don't get enough sleep. You know, the word defined as grumpy? Lack of sleep can cause us to be angry, short-tempered, and stressed. Getting enough sleep will increase our ability to be happier and see the good. I am not saying getting enough sleep will eliminate stress completely. I think we all know better than that. However, Getting enough sleep each night can help us reduce the level of stress we experience, thus increasing our happiness. If you are having a hard time getting to sleep at a good hour, click here for my daily tips to help you accomplish that.

Well there are just three reasons to start getting to bed at a good time! Let me know in the comments below what you think or share how sleep or lack thereof has helped you.

Quick Easy Recipes - At Home Edition

We all have those days where you just don't have time to make a healthy looking lunch. We get up and we are just on the go, go, and go! As a result, we buy processed (yet delicious) foods that are in close proximity. Not only is that counteracting all the hardwork you have done to workout, it is also very expensive. For that reason, I created this list of ideas for SIMPLE, QUICK, AND DELICIOUS RECIPES.

These are good when you have a few minutes at home. It'll provide you with energy, nutrients, and a satisfied tummy.

Parfait

This is really simple! It is a really great way to incorporate calcium and fruits into your diet. It also a great way to satisfy a sweet tooth. Grab your favourite yogurt, some granola, and fruit.

Take those great ingredients and LAYER THEM. 

FIRST LAYER: Yogurt 

I generally use Activia's vanilla yogurt.

SECOND LAYER: Granola 

I really like Quaker's Simply Granola Cereal. I've also just used Honey Nut Cheerios, which is really tasty as well. 

THIRD LAYER: Fruit

I personally prefer berries in my parfait. Sometimes berries are not in season and are VERY expensive, so I buy frozen berries and defrost them under some warm water.

Feel free to layer as much as you would like. Three fits my needs just fine. It also such a pretty snack to eat! So colourful!

Stick a spoon in there and get crunching!

Spinach & Eggs

I personally do not care for the taste of spinach. Many say it does not taste like anything and I like to call those people liars. Anyway, eggs are a great way to mask the taste of spinach while still getting the great benefits of spinach. This is a good source of protein and iron!

I use Incredible!'s omelet recipe because it is simple and perfect! Click here to access that.

This photo belongs to Incredible! ***

Tuna melts 

Really inexpensive and extremely delicious. This is packed with protein and happiness. 

Ingredients you'll need: 

Your favourite:

- canned tuna 

- 2 English muffins (in halves and toasted) 

- sliced cheese

Garlic powder,salt, pepper - to taste

1 tablespoon of Mayonnaise
Few slices of a fresh tomato 

1.Mix tuna, mayonnaise, salt, pepper, and garlic powder in a bowl.  

2. Place toasted bread on a pan (lined with parchment paper) 

3. Evenly distribute tuna mixture on each English Muffin half..
4. Place a slice of tomato on top

5. Place a slice of cheese on top of tomato

6. Broil for 3 -4 minute (until cheese is melted)

There you have it! Three great recipes for days when you don't have too much time to pack in those nutrients. Let me know what you think in the comment box below!

Have a few more minutes to spare? While cooking, try this Full Body Workout! It takes less than 10 minutes.

Plank Challenge

I am sure you have heard about the SQUAT CHALLENGE, but have you heard of the PLANK CHALLENGE? 30 Day Fitness Challenges came out with a plank routine for one month. Each day you increase your holding time.

If you don't already know, planking is one of the most effective abs exercises you can do. A lot of benefits are associated with planking. Here are just 4:

1. TONED TUMMY

Planking triggers the inner core muscles (where you ab muscles are) and makes them work. The longer you plank, the stronger you muscles get, the more pronounced your core will be. To get yourself really building, do multiple sets and different types of planks. Health.com has a great guide for a variety of planks (click here).

**NOTE: To achieve a "six-pack" abs, you need to shed fat. To effectively shed fat, you've got to do cardio. That can be running, biking, swimming, crossfit, etc. You pick.

2. BOOST OVERALL METABOLISM

Simplest way to put it is PLANKING BURNS CALORIES. It burns more calories than a traditional ab exercise, such as crunches. As you plank, you will feel you body being challenged. You'll shake, make funny faces, and even grunt a bit. It's okay. It just means you're getting stronger!

3. IMPROVES BALANCE AND POSTURE

Like previously mentioned, planks trigger the inner core muscles. By strengthening your core, you are able to maintain balance when standing or sitting. By default this improves your posture! The stronger your abdomen becomes, the more corrected your overall form for your neck, shoulders, and back will be.

4. IMPROVES FLEXIBILITY 

Flexibility is excellent benefit from doing planks regularly. It stretches all your posterior muscles (shoulders, blades, and collarbones). Simultaneously, it stretches your hamstrings, your feet, and your toes. Essentially you are stretching without really feeling it because all the tension will be in your core!


Conclusion!? Planking is worth it! So join me this month for the 30 Day Plank Challenge. I'll see that core in December! Good luck!

**NOTE: If you don't know how to properly plank, here is the link to the 30 Day Fitness Challenges video tutorial.

Three Post Workout Habits You Need!

Working out and being active are obviously important. However, what you do after your workout is equally as important as the workout itself. So, let's get educated about post workout habits! Here are three major things to do before you throw in the towel.

STRETCH 

• Increases flexibility. Now before you go on saying "I'm just not flexible," keep reading. Flexibility increases your range in motion, which can help prevent every day injuries and makes cardio activity lighter and easier.

• Corrects posture. It also corrects your posture by lengthening tight muscles by pulling muscles to where the body intended them to be.

• Increase blood flow to muscles. With blood and nutrient flow increased in the body, it can help reduce your level of soreness. 

• Helps the mind. Even 15-30 seconds of stretching can provide the mind with peace and allow your body to calm down. It also provides a mental break, which can reduce your level of stress. (Check out MBG to hear why yoga is the ideal workout)

HYDRATE

• Replenish nutrients. When you sweat, your body loses a lot of its nutrients. Naturally, at the end of workout it makes perfect sense to load up on fluids to help replenish your body. Sipping on juice or Gatorade can help restore your body of its lost electrolytes. 

WASH UP

• Hands. Wash your hands after you are done your workout. There is a lot of bacteria floating around the gym. Washing your hands after the gym can prevent you from getting ill.

• Face. Immediately wash your face after the gym. All the sweat and bacterial build up in your pores need to go away so you don't have to deal with pesky pimples. This is especially important if you workout with makeup on, which I do not recommend. I bring around Neutrogena Face Wipes to cleanse my face before my workout.

• Body. Again, this will help reduce the spread of germs and bacteria. It will also leave you feeling clean, refreshed, and relaxed. It will also eliminate that post workout smell!