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7 tips if you've been eating too much Halloween candy


Halloween is over and like most people out there; you probably have been indulging in Halloween candy. There is nothing wrong with celebrating holidays, but the reality is most of us will have a hard time stopping ourselves from binging on more sweets. Pure sugar is a very addictive substance, and scientific literature shows that overindulging on sugary treats can lead to depression. In addition to leaving you feeling, down, tired, "foggy", sugar can seriously aggravate the balance of your gut microbiome.


As I have shared in my previous blogs, what you put in your stomach, the timing of when you eat, and your physical activity will determine how your mind feels; but don't be too hard on yourself. Here are my 7 top tips to lean on if you've had too much candy this Halloween.


  1. RELAX

Don't beat yourself up. One or two days of overindulging won't ruin your health. In addition, too much guilt about eating habits can lead you to deny yourself. It leads to you feeling deprived which then turns into another binge. This is an unhealthy cycle that you will want to break. Instead decide that you will do differently in the days that follow.


2. GO FOR A WALK


Walking is the easiest activity you can do to stimulate digestion and even out blood sugar levels. Walk for 10-20 minutes each day; preferably after your meals.


3. DRINK PLENTY OF WATER


Too much sugar can cause dehydration, and you might be misreading thirst signals for hunger. When you get your fluids up, your cravings will back off. Have you ever thought of following a schedule for water? According to J J Virgin, author of " J J Virgin's sugar impact diet "; following a water-drinking schedule will help you lose more fat and fight hunger pains. Here is what she suggests:


Within 30 minutes of waking up: 16 ounces

30 to 60 minutes before each meal: 16 ounces

During a meal: limit to 4 to 8 ounces

Start drinking water again 60 minutes after each meal

Before bed: 8 ounces.


4. DO SOME RESISTANCE TRAINING


Resistance training 3-4 times per week not only helps you build lean muscle mass but also raises your metabolic rate. What does it mean? Your body uses sugar as its primary fuel source during strength training, which means you burn off glycogen reserves, so your body has a place to shuttle glucose after you eat sugar and carbs. You can use Free weights, machines, kettlebells, your own body weight, or a TRX. I definitely prefer Kettlebells! A full body resistance training workout after a sugar binge will bring your insulin levels back to normal in no time.


5. PLAN YOUR NEXT MEAL


You can't "un-eat" all that candy, but you can plan so you don't reach for more later. Set some time aside to prep some protein, non-starchy vegetables, and healthy fats. A great example would be to prepare a cucumber/ avocado salad with a rotisserie chicken, or roasted veggies, with broiled salmon. Filling up on green leafy vegetables such as broccoli, Brussel sprouts, kale, cabbage, or spinach filled with fiber, will not only help your body detox, but also give you a boost of essential nutrients.


6. TAKE A PROBIOTIC SUPPLEMENT


Bad bacteria and yeast in our gut love to feed on sugar. If they get enough of it, they can start to overtake the healthy bacteria in our gut microbiome. Once our gut flora is disrupted, it influences our gut function but also our overall health. According to Vincent Pedre MD, it is safe to start at 30-50 billion CFU's. The two most common beneficial bacteria are Lactobacillus and Bifidobacterium. Look for dairy-free probiotics that contain at least 15 billion CFUs each of Lactobacillus and Bifidobacterium. Take on an empty stomach twice a day for at least three months.


7. GIVE AWAY LEFT OVER CANDY!


If you have left over Halloween candy; and know you won't be able to resist, simply give it away. You can bring it to the office and offer it to your coworkers or consider sending it to the troops overseas. Operation Gratitude is a not-for profit organization that sends your unwanted candy to troops, veterans, first responders, wounded heroes, caregivers, and military families. Their goal is to put a smile on their face.


Takeaway


Holidays can easily trick us into sugar overload. Be gentle with yourself and plan to take even better care of your body. Meal prepping, going out for walks, taking probiotic supplements, strength training as well staying hydrated throughout the day are a few preventive measures to take so that you won't compromise your health.

XOXO,

Christina Rios

MINDBODYGREEN certified Functional Nutrition Coach

Owner/ Personal Trainer ELLE FIT Dance and Fitness


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