The summer BBQ season can really sabotage your health. It takes some serious self-control to keep from over-indulging when you are at a festival or celebrating with your favorite people. So, here are some tips and strategies for how to lessen the damage and bounce back more easily from all the extra indulgences.
Your BBQ-Going Strategy
You shouldn’t have to deprive yourself completely — “everything in moderation” is an excellent guiding principle when presented with good food and drink. And if you plan to be a little lax during the party, you may want to step it up before and after. You’ll feel better during the festivities, and you will be able to bounce back faster the next day.
As always, stay hydrated—particularly if you’ll be drinking anything with alcohol. The average person should aim for half their body weight in water per day. Drinking plenty of water while you are indulging— and throughout the day after—will help your body get back to normal.
Plan Ahead by Choosing Foods to Balance Your Blood Sugar
Balancing your blood sugar depends on the foods you choose for your breakfasts, lunches, and dinners pre- and post-party. Pair a protein with a healthy fat and some fiber-rich fruits and veggies, and you’re on the right track. Even if you’re not diabetic, choosing foods that balance your blood sugar — greens like kale or broccoli, whole grains like quinoa, sweet potatoes, nuts, lentils, beans, and berries — will prevent your insulin from spiking, keeping cravings and inflammation at bay.
Pack Nutrients into a Healthy Smoothie or Green Juice
If you’re interested in promoting the body’s natural detoxification process — say you’re recovering from one too many sangrias and want to hurry along the recovery process — try this green juice recipe from Joe Cross.
As long as you avoid making your smoothies into sugar bombs, they can be a great way to pack nutrients in quickly. Use a base with lots of protein such as Greek yogurt (will also help you with your probiotic needs), your favorite nut butter, or protein powder.
Don’t compound the sluggishness you’ll likely feel after feasting by not getting enough sleep. Prioritizing your usual sleep schedule is crucial for a variety of reasons. Sleep loss at any level interferes with your body’s hormone production and has adverse effects on your metabolism.
Reboot with a Plant-Based Diet
If you’re committed to making more significant changes to your diet after eating and drinking with reckless abandon, try going vegetarian, vegan, or mostly plant-based for a week. If you don’t think you can handle that much change so quickly, try eating plant-based foods 60 percent of the time.
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