Tips (& recipes!) for Detoxing After the Holidays
By: Brittyn Howard, RDN, LD
It’s inevitably that time of year again. The “overindulging, stuffing yourself until you feel sick, leftover pie for breakfast” kinda time. It’s almost like you wake up the day after Thanksgiving and think “WHAT HAVE I DONE?!” The diet that you had been so loyal to for weeks was erased in one clean sweep. Here are some tips and recipes to get you back on track.
Add some lemon juice, ginger, or cucumber for some extra flavor and detox aid. Water helps flush all of those toxins out of your body. Plus, if you “overindulged” a little with alcohol as well, odds are you’re pretty dehydrated!
2. MORE WATER
Water will be your #1 help in detoxing. Try to drink 8 cups (64 oz) at the very MINIMUM! Try and shoot for 10!
3. High fiber foods
There are two types of fiber: soluble and insoluble.
Soluble fiber helps feed the “good” bacteria that are necessary for optimal nutrient metabolism and gut health (which plays a part in brain function, immunity, and mood). Soluble fiber also slows digestion and helps you stay fuller longer. Additionally, it binds to cholesterol and helps you excrete it! Examples include oatmeal, nuts, beans, berries, and apples.
Insoluble fiber is like a natural laxative that can help you detox all of those added sugars, additives, and preservatives. Examples include whole grain breads, brown rice, and vegetables.
Start your morning out with some banana date overnight oats! Make them Thanksgiving night and have them ready for Friday morning!
Banana Date Overnight Oats
(rich in soluble fiber, iron, healthy fats, iron, and calcium)
• 1 organic banana
• 2 medjool dates, pitted
• 1 cup almond milk, unsweetened
• 1 cup oats
• 1/2 tsp cinnamon
• 1 tbsp sunflower seed butter (or any nut butter)
• Fresh or frozen fruit of your choice
1. Blend banana, two dates (pit removed!), almond milk, and cinnamon in a high-powered blender until completely mixed
2. Pour into resealable container and mix in oats
3. Leave covered overnight and when you wake in the morning.... voila! Amazing overnight oats! Easy for on-the-go
4. Top with fresh or frozen fruit of your choose, drizzle with your choice of nut butter, top with granola or sprinkle with coconut shreds
Makes ~2 servings | Serving size: 1 cup
Calories: 221 | Protein: 6 g | Fiber: 8 g | Carbs: 44 g | Fat: 4 g | Sugar: 6 g
OR- add some cacao into your oats! For all those chocolate lovers!
. Replete those vitamins!!
Alcohol can inhibit the absorption of many different vitamins and make you very dehydrated. Take a multivitamin this morning (and keep taking one daily!). Extra points for starting a probiotic. Get those good gut bacteria working and feed them by continuing to eat high fiber foods!
Green tea is wonderful to help with detoxing. Plus it has tons of antioxidants that can help combat all those free radicals from cooked/processed meats, alcohol, and unhealthy fats over the holidays. If your stomach is feeling bloated or just kinda bleh, opt for a ginger or mint tea. Or even better: a ginger mint tea! My favorite is “Happy Tummy” by Allegro Tea. See Here.
6. Pound those greens!
Spinach, kale, arugula… the list is endless! Throw them into a salad, buddha bowl, sandwich, or smoothie! Find at least one way to sneak in some greens the next few days. They're loaded with tons of vitamins, minerals, and fiber!!
7. Go get your sweat on!!!
Try some hot yoga to sweat out those toxins. Go for a jog in this abnormally perfect fall weather! Get that heart rate up to help you get rid of those toxins. Note: I like to view detoxing as 80-90% what you put in your body! But sweating them out is always a huge help as well. Don’t forget to hydrate before, during, and after!
8. Craving sweets? Opt for smoothies and fruit instead!
Here’s a SUPER yummy pumpkin smoothie- perfect for fall!
• 1 frozen banana, peeled
• 1/2 cup puréed organic pumpkin
• 1/4 cup unsweetened almond or soy milk
• 1 tbsp hemp seeds
• 1 tbsp chia seeds
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• or use pumpkin spice! We didn't have it at home so I just used cinnamon and nutmeg. Cardamom would have been delicious as well!
5. Blend together bananas, pumpkin purée and almond mil until smooth, adding almond milk as needed
6. Add chia + hemp seeds and all of your spices and blend until smooth
7. Pour into chilled mug, top with coconut, chia, or vegan coconut whipped cream , or cinnamon sticks
Yields 1 serving
Calories: 360 | Protein: 10 g | Fiber: 30 g (!!!) | Carbs: 70 g | Fat: 10 g | Monounsaturated Fat: 1g | Polyunsaturated Fat: 6g | Vitamin A: 384% DV | Iron: 40% DV | Calcium: 56% DV | Vitamin C: 26% DV
Remember- you don't have to only follow these after the holidays! Use this as a catalyst to get back on a healthier diet, and stay on it all the way through your next holiday challenge next month!
For more recipes, check out Brittyn's blog here.