We LOVE the fun indulgences of the super bowl, but not so sure our bodies love them quite as much (we all over indulged a little!). Whether you dove head first into the tray of wings, or guzzled down one too many beers, you’re probably feeling ready to get back on track with eating, exercise and energy this week.
Many of our clients love to throw themselves into restriction after indulging and we want to encourage you NOT to do that. Instead of going extreme with a diet or a cleanse, here are 5 easy ways to help you recover from your Super Bowl hangover.
1. Fill up on fiber
Having more fiber in your diet has proven to help your digestion, promote healthy blood sugar, improve cholesterol levels, and also promote the health of the healthy bacteria that lives in your gut (a key for immunity, weight and hormone balance). The best way to ensure you’re getting enough fiber is to make sure you’re eating the right foods! Here are some amazing options to get you started:
- Lentils
- Artichokes
- Broccoli
- Brussel Sprouts
- Raspberries
- Avocados
- Oatmeal
2. Boost your water intake
This may be a no brainer, but still it’s so important to mention! Not only does water keep you hydrated and ensure your body runs smoothly, it also may have the potential to help you feel full, and decrease bloating caused by eating too much food. Aim for 8-10 glasses of water today (and every day).
3. Eat more liver detoxifying foods
Your liver works to make sure your body gets the nutrients it needs while also guarding you from the toxins throughout the day. Junk food, refined carbs and too much sugar can all take a toll on your liver. After a big eating day live the Super Bowl, it’s a good idea to load up on foods that can help cleanse your body. Foods like beets, kale, cabbage, onions, and brussels sprouts all help to speed up the detoxifying process for your liver!
4. Don’t skimp too much on the carbs
It’s a natural reaction to cut back on carbs when we feel like over indulged, but the fact is if you eat the right carbs you can help better balance cortisol (the stress hormone that’s heavily involved in weight management!) levels. Include some starch at breakfast and lunch (and tapper back later on), my top choices are squash, oats, carrots, and sweet potato.
5. Start your morning with hot water
Hot water (maybe with some lemon) aid digestion and get your bowels going at the very start of the day. If you want a fancier version of this favorite remedy try our morning tonic here!
Here’s a few of our favorite clean eating recipes:
Simple Roasted Brussels Sprouts
Prep time: 5-10 minutes
Total time: 45-60 minutes
Makes: 4 servings
Ingredients:
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- 3 cups brussels sprouts, halved
- 1 Tbsp olive oil or avocado oil
- Dash of salt and pepper to taste
- (optional) Sauces for flavoring: Sriracha, mustard
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Directions:
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- Preheat the oven to 400 degrees.
- Wash and prepare the Brussels sprouts.
- Place the halved sprouts on 1-2 cookie sheets or baking trays.
- Drizzle the oil over the top of the sprouts, then add dash of salt and pepper, and mix together with your fingers (or if you like to use utensils instead use spoons etc)- mix together well so that all the Brussels sprouts are coated.
- Place the tray into the oven and bake for 30-40 minutes or until the sprouts are browned.
- Remove from the oven, add an extra sprinkle of salt and pepper if you desire.
- Serve and enjoy!
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Paleo Veggie Cauliflower Rice
Prep time: 15 minutes
Total time: 45 minutes
Makes: 4-6 portions
Ingredients:
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- 1 Tbsp coconut oil
- 1 red onion, chopped
- 4 scallions, chopped
- 4 large carrots, peeled and chopped
- 1 Tbsp garlic powder
- 1 Tbsp ginger powder
- 2 heads cauliflower, riced
- 1 orange bell pepper, seeded and chopped
- 1 bunch asparagus, cut into 1-inch pieces
- 2 eggs, scrambled
- 1/2 cup coconut amigos
- Salt and pepper to taste if needed
- Optional- 2-3 oz pulled chicken for garnish
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Directions:
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- Wash and prepare all the ingredients (if you aren’t sure how to rice the cauliflower you can use a cheese grater or use a food processor and pulse until rice consistency).
- Heat a large stock pot over medium heat, and add the coconut oil- allow to melt for 30 seconds to 1 minute.
- Add the onion, scallions and carrots to the stock pot and cook until soft- 5-7 minutes.
- Next, add the ginger and garlic powders, as well as the cauliflower, pepper and asparagus and cook for 10-15 minutes stirring together every few minutes or so.
- Add the coconut aminos and scrambled eggs and continue to cook for another 5-10 minutes.
- Once the mixture is warm, well mixed and cooked, add optional chicken (or skip it), then serve and enjoy!
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Blueberry Almond Oatmeal
Prep time: 5 minutes
Total time: 10-15 minutes
Ingredients:
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- 1/2-3/4 cup gluten free oats
- 1-1 1/4 cups water
- Pinch of salt
- 1-2 Tbsp chia seeds
- 1/3 banana
- 1/4 cup blueberries
- 1 tbsp almonds
- 1-2 tsp maple syrup
- Dash of cinnamon
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Directions:
1. Add water and a dash of salt to a small/medium stock pot and bring the water to a boil.
2. Once the water is boiling, add the oats and bring the temperature to medium/low- stir every 1-2 minutes.
3. After about 10 or so minutes the oats will become more cooked and at this point add the chia seeds and banana then stir thoroughly.
4. After 1-2 minutes, remove pot from heat, pour into a bowl, then add blueberries, almonds, cinnamon, and maple syrup.
5. Serve and enjoy!
Detoxifying Green Smoothie
Prep time: 5 minutes
Total time: 5 minutes
Makes 1 serving (16-20 oz)
Ingredients:
- 1 pear, cored
- 1/4 banana
- 1 handful kale (3-4 leaves)
- 1 handful spinach
- 1-inch ginger
- 1/2 lemon, peeled
- 8-10 oz unsweetened almond milk
Directions:
- Wash and prepare ingredients.
- Add ingredients to the blender and blend on high for 45-60 seconds, until well blended.
- Once well blended, serve and enjoy!
