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How to Bounce Back from a Weekend Binge

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By Bianca, @HolisticRX

We’ve all been there: making healthy choices Monday through Thursday-ish until happy hour comes around and your friends start to make plans for the weekend that include heavy dinners and late night drinking. You wake up in the morning and reach for carbs to cure your hangover or head to brunch with your girls and order a cocktail (or two). Before you know it, the Sunday Scaries are back and you dread having to wake up the next morning and face reality. Your body feels bloated and your head feels cloudy. You promise yourself that you’re going to be “good” this week but the pattern continues.

So, how do you bounce back from the weekend’s unhealthy choices and set yourself up for a success?

I always suggest a good sweat to detox, so get your phone out and book your favorite classes for the week. I like to mix up 1-2 days of cardio and 2-4 days of sculpting or toning workouts. If you’re limited to time, I would suggest 1 day of cardio (think SoulCycle or Barry’s) and 1-2 days of toning (barre, Pilates)

Your reset starts on Sunday with a trip to the grocery store and an hour of meal prep.

DIY smoothie packs are my favorite morning hack. Take five plastic zip-lock bags and place your smoothie recipes in there (minus the liquid) and store in your freezer. In the morning (or night before if you’re really on a time crunch), empty the smoothie packs into your blender and add 1 cup of liquid. Zero prep time in the AM and you have a clean and budget friendly breakfast!

My go-to smoothie recipe:

  • Handful baby spinach
  • 1-2 stalks of kale
  • ¼ avocado
  • ½ small cucumber, peeled and cut
  • ½ cup strawberries
  • ¼ cup blueberries
  • ½ cup coconut water + ½ cup water in the AM
  • Option to add collagen or plant-based protein powder

(If you’re still hungry, a small plate of fruit is a great addition and easy to take to work!)

Lunch and dinner can be prepped together and should include tons of veggies, protein and complex carbs. Whole Foods and Trader Joes both offer pre-washed greens that are great for salad prep and you can stock up on the following to make your week’s meals very simple and stress free.

Veggie options:

  • Cucumber
  • Tomato
  • Bell peppers
  • Carrots
  • Cruciferous family (broccoli, cauliflower, Brussels sprouts) *Bake for 15-25 minutes.
  • Sweet potato (baked) *Slice into 1 inch pieces, drizzle with avocado oil and salt – bake for 20-25 minutes on 450F.
  • Zucchini (roasted) *Slice into ½ inch pieces, drizzle with avocado oil and salt – bake 12-15 minutes on 450F.
  • Mushrooms (sautéed) *Sauté on a skillet with some avocado oil for about 5 minutes, add salt and pepper.

Nuts & seeds to top salads with and for snacking

  • Sunflower seeds
  • Pumpkin seeds (pepitas)
  • Walnuts
  • Almonds
  • Cashews
  • Hemp seeds (3 tbsp= 10g protein)

Proteins

  • Wild salmon *On parchment paper, squeeze ½ lemon, salt, pepper, oregano and bake for about 20-25 minutes on 425F.
  • Baked chicken *Marinade in olive or avocado oil and spices of choice for an hour. Lay on parchment paper and back for about 20-25 minutes on 450F.
  • Turkey Meatballs
  • Quinoa *Considered a complete protein and is plant based. Add ½ cup cooked to salads and meals.

What about snacking?

I love to snack because it keeps my meals lighter, speeds up the metabolism and if prepared correctly, can help avoid cravings. A few of my favorite options are:

  • Sliced veggies and hummus
  • ½ avocado with sea salt
  • Yogurt with berried and sliced almonds
  • Yasso frozen Greek yogurt – and not just for after dinner!
  • Celery and 2 tbsp peanut butter
  • Paleo granola
  • Kale chips
  • Clean protein bars
  • Baked sweet potato

If you set yourself up for success, then chances of failing are slim to none. Knowing that you took the time to grocery shop and meal prep and spent the money on whole, nutritious foods will give you an incentive to eat clean and feel your best. By the time happy hour Thursday comes back around, you might be surprised by your (healthier) decisions!

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