HOW TO GET BACK ON TRACK

It can be challenging going back to work after a long weekend of indulgence, as well as getting back in to a healthy routine. Protein World nutritionist Omar has come up with some tips and general advice on how to help you get back on track with your goals and on the way to a healthy, happy you!

Hydrate
Whether you have been over-indulging in countless Easter eggs or necking endless glasses of wine, upping your water intake is one of the first steps to getting back on track. It is likely that you are dehydrated and feeling rough; and the best way to combat this is to drink water. You should be trying to get your water intake back up to 2-3 litres per day, which breaks down to 8-12 glasses of water. It sounds like a lot, but if you spread these out evenly throughout the day, it is easily achievable. Avoid adding any sweeteners and instead try adding sliced fruits/ veg e.g. lemon or cucumber for a bit more flavour.

Exercise After a weekend of heavy drinking and unhealthy eating, getting back in the gym and sweating out those toxins is imperative. Try to get back into the routine of exercising as soon as possible. Our lymphatic system is the body’s very own waste removal service and is responsible for disposing lymphatic waste and fluids. Maintaining this system requires physical activity and movement, meaning exercise is key for optimal function. We all know exercise is the last thing we want to do after a rough weekend, so start light and gradually progress to help the body adjust to the transition.

Fruit & Veg To help cleanse the body of toxins, it is essential to get back on track with your diet. Consuming as much fruit and vegetables as possible is now more important than ever and should be a priority. Citrus fruits such as lemons and oranges are great as they nourish the body with vitamin C, B vitamins and fibre. Low sugar berries such as blueberries, strawberries and raspberries are easy to snack on and help lower blood sugar levels and cleanse the liver. All vegetables are beneficial, however green vegetables such as broccoli, cucumber, kale and celery are king. These are all high in the key vitamins and minerals that you are probably lacking after the Easter weekend.

Remind yourself of your goals It is likely that you had specific physical goals before the weekend and just because you may be feeling low now, these goals should still stand. Remind yourself of these goals and set out a clear plan of how you are going to achieve them. If you didn’t have any goals before, now is a great time to set some. Think SMART and set yourself specific, measurable, achievable, realistic and timely goals.

Try some new recipes It can often be hard to get back on track with nothing exciting to look forward to, so trying something new could give you a much-needed boost. There are hundreds of nutritious recipes and meal ideas online and we have a few ourselves that we recommend trying after your rough weekender:

1. Kale, Strawberry & Banana Smoothie
2. Grilled Shrimp & Chicken Bowl
3. Fiery Cottage Cheese Boats