How to Overcome Overeating

Remember last year when you woke up the morning after the annual family holiday party feeling bloated, stuffed and sluggish? Well, not this year! I’m telling you right now that you can splurge without gaining weight—you just need to follow this five-step detox plan to a T to flush out the sugary evidence in 24 hours flat. Read it, memorize it, and follow it anytime you’ve had one too many helpings.

STEP 1: Get in the right mindset

The last thing you probably feel like doing is exercising, but starting your day with a 45-minute brisk walk is key: You’ll sweat off uncomfortable bloat. And, thanks to those mood-boosting chemicals that your body makes when you exercise, you’ll be in the right frame of mind to make healthy food choices the rest of the day. Taking charge and exercising first thing will also help stop one day of overdoing it from turning into a week of overeating—which is one of the main ways a splurge leads to weight gain.

STEP 2: Eat protein and potassium at breakfast

Having a solid morning meal helps prevent overeating the rest of the day, but not all breakfasts are created equal: Research has consistently shown that including protein is key. That’s because protein (think eggs, lowfat cheese, yogurt) has the most staying power, so you stay fuller longer and wind up eating less overall. One study found that dieters who ate eggs for breakfast lost more weight and had more energy than those who had a starchy bagel with the same calorie count. Potassium (in most fruits and vegetables) is equally important in getting rid of the day-after puff, since this mineral offsets the bloating effects of sodium. A few of my favorite protein-potassium powerhouses:

- Waffle with Ricotta Cheese and Banana: Top a whole-grain waffle with ½ cup part-skim ricotta cheese and 1 sliced banana. 

- Cottage Cheese with Cantaloupe: Stuff ½ cantaloupe with ½ cup lowfat cottage cheese. 

- Smoothie: Combine ½ cup nonfat yogurt, ½ cup milk (skim, soy or almond), ¾ cup fruit (any kind), and 3 to 5 ice cubes.

STEP 3: Go green 



One recent study by Swedish researchers found that unsweetened, caffeinated green tea is very effective at helping satisfy your appetite. Like water, it fills you up with liquid volume, which will take the edge off your hunger. So sip a warm mug or chilled glass of plain green tea with breakfast, lunch and dinner (for a total of three a day). Green tea can also slightly rev up your metabolism, so you eat less and burn more!

STEP 4: Kick Up The Heat
 
Time to whip out the hot sauce. That’s because new research out of Purdue University suggests that adding spicy seasonings and condiments like cayenne pepper, fresh and jarred hot peppers and hot sauce to meals helps suppress your appetite and slightly boosts your metabolism. When dieters who weren’t used to eating spicy foods enjoyed soup seasoned with ½ tsp of cayenne pepper, they ate 60 fewer calories at their next meal and burned an extra 10 calories (every little bit counts!). So try sprinkling chopped hot peppers into salads or mixing hot sauce into lowfat mayo or hummus to make a spicy spread. You can also add minced jalapeños or chipotle peppers to omelets, lowfat chicken or tuna salad, stir-fries and marinades.

STEP 5: Load up on veggies
Non-starchy ones like broccoli, spinach, mushrooms, carrots, cauliflower, green beans, spinach and bell peppers are rich in fiber and water, which means they fill you up for fewer calories. Try to have 1 cup of veggies at breakfast and/or snack time and 2 cups at lunch and dinner. (Avoid starchy veggies, including peas, potatoes, corn and winter squash, which can add to the bloat.)

Joy's Day-After Detox

The key to getting rid of that morning-after food hangover is avoiding foods that cause water retention (like bread and pasta) and adding ones that help flush out extra salt (like fruits and veggies). This one-day eating plan helps you do just that, and it incorporates spicy foods that rev up your metabolism. Don’t forget to drink at least 6 cups of water during the day.

6–8 A.M.

Start your morning with a cup of black coffee or tea (optional skim milk, hold the sugar).

8 A.M. - BREAKFAST:

Mug of green tea and Garden Veggie Omelet: Whip up an omelet with 1 whole egg and 2 to 3 egg whites, and stuff it full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms or zucchini, plus any seasonings you like. Sprinkle with hot sauce to your preferred heat level. Enjoy with an orange or ½ grapefruit.

12–1 P.M. - LUNCH:

Mug of green tea and Fiery Chicken Salad: Combine 5–6 oz diced cooked chicken with 1 Tbsp reduced-fat mayo, and minced jalapeño and onion to taste. Serve on a bed of mixed greens with 1 cup baby carrots and 1 sliced bell pepper on the side.

6 P.M.- DINNER

Mug of green tea (decaf is OK here since it may affect sleep)
Sliced Tomato and Onion Salad: Drizzle with 1 tsp olive oil and 2 tsp balsamic vinegar.
Protein-Veggie Stir-Fry: 6 oz chicken, shrimp or tofu sautéed in oil spray with at least 2 cups preferred veggies (peppers, onions, broccoli, mushrooms, zucchini, carrot, etc), dressed with 2 tsp low-sodium soy sauce, 1 tsp sesame oil and red pepper flakes to taste.

ANYTIME - SNACK: 1 to 2 cups of non-starchy veggies (see list above in STEP 5).

Bounce-Back Dos and Don’ts

- Don’t weigh yourself until the next week. Water retention from salty, fatty, heavy foods can cause a 3- to 5-lb increase for up to 2 days afterward, so hold off on the weighin until 5 days post-splurge.

- Don’t use artificial sweeteners. They can trigger a sweet craving. Skip them for a day or two until you’re back to your healthy eating routine.

- Do give yourself a pep talk. Try something short that you can repeat to yourself when that leftover pumpkin pie is staring you down. For example: One day of splurging is not the end of the world. I can—and will—get back on track.

The Best Healthy Snack Options

Choose high-volume snacks—foods that are high in water and fiber and fill you up for minimal calories. Try baby carrots, bell peppers and cucumber slices dipped in salsa or 2 Tbsp hummus; 4 to 5 cups of air-popped popcorn (or try Skinny Pop, below); 2 cups low-sodium vegetable soup; or a nonfat Greek yogurt topped with ¾ cup frozen berries. Each of these snacks is 200 calories or under, but they’re sizable portions that take awhile to eat, so you’re not hit with the munchies an hour later. Also, drink lots of water throughout the day, since it’s easy to mistake thirst for hunger.

Or, reach for one of these when you have a serious case of the munchies:

Triscuit Thin Crisps

They’ll satisfy a cracker craving with a dose of fiber (14 crackers = 140 calories, 170 mg sodium, 3 g fiber). I love the Chili Pepper flavor, dusted with a tasty spicy blend!

Skinny Pop Popcorn

It’s high-volume, low-cal (one snack-size bag is 100 calories), and has just enough oil and seasonings to make it delicious.

Clif Crunch Blueberry Crisp Granola Bar

Made with healthy whole-grain oats, 2 of these bars have only 190 calories—less than some single bars. And these have 3 g fiber, 3 g protein and a reasonable 11 g of sugar.

Is That Drink Really Healthy?

 

These days, there are more “health drinks” lining supermarket shelves than ever before. But don’t start guzzling just yet! Although these concoctions promise a bevy of vitamins, energy or other “super” ingredients, there’s typically a catch. Read on for the scoop on popular “health” beverages.

The Drink	The Buzz	The Reality
Energy Drinks	Usually loaded with sugar and caffeine, these beverages will power you through the day (or night).	These may cause insomnia, nervousness, irritability, stomach upset and even heart palpitations. Get your caffeine fix from coffee or tea instead.
Vitamin-Enhanced Water	The promise: to give you more energy, improve your memory or help you boost your immune system.	They’re predominantly sugar water with some vitamins, minerals and flavorings thrown in. If you suspect your diet is lacking, skip these drinks and take a multivitamin.
"Super Fruit" Drinks	Juice made from exotic fruits like acai and goji berry are packed with antioxidants and other nutrients that will help fight joint pain, heart disease, cancer and more.	Yes, they have antioxidants—but so do more common juices like orange and grape! Plus, many of these drinks have added sugar or corn syrup. Only choose ones that contain 100% fruit juice and drink them in moderation.
Bottled Iced Tea	It’s packed with disease-fighting antioxidants, making it a healthier pick than soda.	Tea drinkers—especially green tea drinkers—may have a lower risk of stroke, memory problems and certain cancers, probably thanks to the antioxidants. But antioxidants break down over time, so freshly made tea is better. Bottled teas are often also loaded with calories. My advice: Brew your own tea.
Diet Drinks	Sodas and tea made with artificial sweeteners like aspartame (Equal Classic or NutraSweet), sucralose (Splenda) are popular because they usually have no or a very small amount of calories.	Though there’s nothing wrong with having an artificially drink on occasion—though, if you do have one, opt for one sweetened with a natural sweetener, like Truvia or steve—diet drinks are not a fool-proof dieting choice, as they may actually remind your taste buds of sugar, which could intensify your cravings and cause you to eat more sweet foods or drinks.

15 Minutes for a Healthy Heart

To do this full-body workout, you’ll need a pair of 3- to 5-pound dumbbells and a resistance band. Rest for 30 seconds between moves at first, but gradually work up to fluidly going from one to the next.

Tricep Dips

Sit on chair, feet touching the floor. Place hands at either side of your body and grasp the front edge of the seat. Walk your feet in front of you until your butt is in front of, but not touching, the chair. Lower your body toward floor until your arms form 90-degree angles. Return to starting position; repeat 8–10 times.

Calf Raises (For Legs)

Stand with feet shoulder-width apart. Hold on to a chair for support, if necessary. Lift onto balls of feet, then lower. Repeat 8–10 times

Crunches (For Abs)

Lie with knees bent, feet flat. Place hands behind head or cross arms across chest. Lift torso up a few inches (keep a space between chin and chest), then lower. Repeat 8–10 times.

Bicep Curls (For Arms)

Stand with feet hip-width apart. Hold a dumbbell in each hand, arms to sides and palms facing forward. Keeping elbows close to body, lift weights to shoulders without bending wrists, then lower. Repeat 8–10 times.

Overhead Press (For Shoulders)

Stand with feet hip-width apart, dumbbell in each hand. Start with arms at 90-degree angles, elbows at shoulder height, hands up and palms forward. Press arms straight up without locking elbows, then lower to starting position. Repeat 8–10 times

Squats (For Legs)

Stand on center of band, feet hip-width apart. Pull ends of band in each hand, arms to sides. Keeping knees over ankles, shift your weight to your heels, bend your knees and lower your body until thighs are almost parallel with floor (as if you’re about to sit down). Release and repeat 8–10 times.

Pull-Aparts (for Back and Shoulders)

Stand with feet hip-width apart. Grasp band with both arms extended in front of you at shoulder height, elbows slightly bent. Pull hands away from each other, stretching band, focusing on squeezing your shoulder blades together until both arms are horizontal to your body (band may be against chest). Release and repeat 8–10 times.

Chest Press (For Chest)

Stand and wrap band around shoulder blades. Hold ends of band in each hand. Lift arms up to sides, elbows bent, so elbows and wrists are almost shoulder height. Keeping wrists steady and palms facing down, press arms straight out in front of you at shoulder height. Release and repeat 8–10 times.

If You're Starting to Get Sick

TRY: salt water

WHY: A saline solution (salt and water) helps soothe inflamed tissues in the throat and also loosens mucus, which helps flush out irritants like allergens and bacteria, says Moshe Lewis, MD, a pain management specialist in San Francisco. In fact, one study found that gargling with salt water three times a day reduced respiratory infections up to 40%.

HOW: Dissolve ½ tsp table salt in 8 oz warm water and gargle at least three times a day.

If You Have Chapped Lips

TRY: honey and petroleum jelly

WHY: "Honey has been shown to have both antibacterial and wound-healing properties," says Adam Friedman, MD, dermatologist and assistant professor of dermatology at Montefiore Medical Center and Albert Einstein College of Medicine. "When you combine it with the moisturizing effect of petroleum jelly, you're relieving and curing chapped lips."

HOW: Wet lips with lukewarm water, then apply a thin layer of honey to your lips and let it dry for a few seconds. Next, put a layer of petroleum jelly over it and let it sit for 10 to 15 minutes. Remove the moisturizing combo with a cotton swab dipped in warm water. Repeat once daily for a few days.