You might be wondering how to get back on a healthy track after a week of indulgence in foods or drinks you wouldn’t otherwise regularly consume.
The first thing to remember is – it’s okay! One week of a little more dessert or a few extra glasses of wine doesn’t define your health. The important thing is that we don’t let a week-long vacation of less healthy choices turn into a lifestyle we carry through the rest of the year.
Sometimes it’s helpful to start with what not to do. Here’s are a few things that are not helpful when trying to improve your health after vacation:
Extreme dieting or doing a fast
Beating yourself up or feeling guilty for your choices while on vacation
Letting a few unhealthy decisions turn into a habit of unhealthy decisions
Choosing to go to extreme measures as well as choosing not to take any action at all can be equally detrimental.
So, what is the best way to get back on track after a little bit of indulgence? Here are some simple, practical ways to do so:
Getting good sleep might be one of the most underrated but important pieces of the puzzle when it comes to establishing healthy rhythms and routines. When we are well-rested, we tend to make better choices in food and drink. In fact, did you know that lack of sleep has been linked to things such as insulin resistance, Type 2 diabetes and obesity?
A few ways to improve both sleep duration and quality are: going to bed earlier, soaking up some natural sunlight, wearing blue-light blockers during the evening hours, and not eating a large meal before bed. I have an article on resetting your Circadian rhythm if you’d like to read more in-depth on this topic.
This one can be confusing for some. Which type of exercise is the best type of exercise? The answer is, the one you most enjoy! Whether that’s HIIT, hot yoga, chasing your kids around a park, or going for a walk outdoors, the important thing is that you’re moving your body.
Movement, and particularly sweating, are some of the best ways to gently detox the body. If you’re local to Fort Worth, consider booking a class or private session at Restore and Revive’s Fitness Studio.
While vacation is supposed to be relaxing, most of us know what it’s like to return from a trip, only to feel like we need a vacation in order to recover. Especially if you’ve been traveling with kids! Rest is so individualized, and the key is finding what is restful for you.
That said, I have some ideas!
Try prayer, meditation or journaling.
Schedule a massage or infrared sauna session
Get outside. In fact, data has shown that just a twenty-minute nature experience is enough to significantly reduce cortisol levels.
A lot of us say we want to eat healthier after vacation. Well, meal prep is one of the easiest ways to turn that thought into a reality!
Take a few minutes to sit down at the beginning of the week and plan out healthy meals or snacks for the rest of the week. Grab your groceries, wash and peel/chop fruits and veggies, and you’re already on your way to a healthier diet.
For your meal prep inspiration:
Lisa from Downshiftology created meal prep ideas according to season
Alex Snodgrass of the Defined Dish is a huge favorite! She has a five day meal prep and plan as well as an entire instagram highlight dedicated to batch freezer food.
And if you prefer to take a simpler and less structured route, simply stock your refrigerator with a bunch of washed/prepped organic fruits and vegetables. Cook double batches of clean proteins (such as grass fed beef, pastured chicken, pastured eggs and wild-caught seafood) and complex carbohydrates (such as lentils, sweet potatoes, wild rice, etc.) to throw together easy meals in a snap!
Finally, if meal prepping is not your favorite, Sun Basket is for you! It’s a meal kit delivery service that offers not only healthy ingredients but organic too!
Sometimes good supplementation means not just knowing what supplements to take, but actually remembering to take them! Organize your supplements for the week in a simple pill box and have them set out next to the coffee pot or tea kettle where you won’t forget to take them in the morning.
Just like meal prep sets you up for food success, supplement prep can set you up for supplementation success!
Supplementation is such an individualized thing, but from my experience, on the back end of vacation-style eating and drinking, there are some supplements that can be incredibly beneficial:
Probiotics: Taylor Dukes Wellness or Orthomolecular Orthobiotic
Multivitamin or Prenatal: Taylor Dukes Wellness, Orthomolecular Prenatal, or Pure Encapsulations O.N.E Multivitamin
Magnesium: Taylor Dukes Wellness or Optimal Magnesium by Seeking Health
Adrenal Support: Taylor Dukes Wellness or Orthomolecular Adapten-All
Electrolytes: Body Bio or LMNT
If you are local to Fort Worth we have a lot of this in stock at R+R. If not, most of these supplements can be found on my Fullscript site unless otherwise linked. You can sign up for a Fullscript Account here and purchase these products for a discount.
Getting back on track after vacation doesn’t mean going to the extreme or depriving yourself in drastic ways. It simply requires a few tweaks and a little bit more planning.
Give it a try, and you might be surprised after a week at how much your energy levels, digestion, and general mood have improved in just seven days.
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