Eat too Much over the Holidays? Here's a Detox for you.

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Eat too Much over the Holidays?  Here's a Detox for you.

The holiday season is upon us and the first stop was Thanksgiving. If your experience was anything like mine, you were around lots of family and lots of food. Not to mention the beer, wine, and pie, ice cream, cookies, and more cocktails and snacks over football (in my family, we need the energy to root for the Detroit Lions year after hapless year and to distract us from the fact that they are the only winless team in the NFL).

In these moments, it can be easy to find ourselves overeating and overdrinking. There’s nothing to be ashamed of, and you shouldn’t restrict what you eat on the days following. Here are some tips I share as a dietitian after a holiday full of eating and drinking.

Take a walk

You’re feeling insanely full and all you want to do is lay down, but taking a walk is much more beneficial. A 2018 randomized controlled trial found that doing some sort of physical activity around 30 minutes after eating can help blood glucose response. It doesn’t have to be anything crazy either. Even a 10 minute, low-intensity walk or activity can help get post-meal blood glucose balanced.

Stay hydrated

If you had one too many alcoholic beverages, make sure to follow that up with plenty of water. Alcohol is considered a diuretic, which means it makes your body remove fluids at a quicker rate. If you’re not staying well hydrated, dehydration could be a culprit behind those dreaded hangover symptoms such as headache, dry mouth, and fatigue.

Not to mention, drinking water can help with our metabolism and energy expenditure. One small study on 50 girls found that when they drink 2.5 cups of water 30 minutes before each meal (breakfast, lunch, and dinner) they had reductions in BMI and body composition after 8 weeks without making any dietary changes.

All of these solutions will help your body start to flush out the toxins from overdoing it yesterday and that is a good thing. Because ginger has been shown to help your body flush out toxins make sure to add it to your detox shot. Lemon adds vitamin C which is helpful to your immune system. We add apple (juiced) and add a few slices of the apple since that adds natural fiber to the detox, and makes your gut feel full, and activates it to get things moving. Try this, and if you want to add some water, that makes it a little less thick. Mix one lemon, apple, and ginger with a pinch of pepper to signal to the body to "start your scrubbing:"

The Apple Lemon Ginger Detox Drink:

• 1 apple (juiced with a few slices left whole)
• 1 lemon (peeled and juiced
• 1 inch of raw ginger (peeled)
• pinch of cayenne pepper  
• apple

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