Merry day after Christmas! I had an amazing time with family the last two days and managed to stay “on track” for 90% of the time (except when we decided to make Paleo brownies with hersheys kisses last night….). However, I have a feeling some were not as fortunate and you may find yourself regretting some choices you made. If that’s the case, here’s a post I posted a while back on how to recover from just such a binge….
“Your eyelids reluctantly lift from their resting place as the harsh light washes over you, signaling it’s time to rise from this intoxicating slumber. You’d like to pull the warm comforter back over your head and disappear into the abyss of ignorance – the place where you can forget the shame of last night.
But your body won’t let you forget. You feel the distinctively sharp pains deep in your belly; you still feel the food sitting high and heavy. Your mind spins in circles, looping in and out of the names that last night held such beauty and power, but now elicit a feeling of disappointment. Oreo and Oscar Meyer and Special K and Hostess. Those bastards – letting you down once again.
You promised yourself this wouldn’t happen again, you wouldn’t let food leave you feeling bent and broken in the morning. But here you are – alone, frightened of the voraciousness of your hunger, and desperate to get out of this cycle.
Handling the day after a binge episode is most certainly not for the faint of heart; it is one of the most difficult challenges that we face in overcoming emotional overeating and binge eating. When all we want to do is hide under the covers is the precise moment at which what we need to do is call on all of our reserves and prepare for battle. We are no longer just fighting against the temptations of trigger foods, but also against the insidious voices that try to undermine our recovery.
When you’ve just binged and come out on the other side, try these tips to bounce back”
1) Drink water. It may seem counter intuitive to fill your body with more liquid, but water will actually help decrease bloating. Start off first thing with a 32 ounce glass of water and continue sipping throughout the day. Add lemon for a more alkalizing effect. Avoid caffeine for the first day and give your body a chance to move things along.
2) Don’t use a laxative or stool softener. Instead, increase fiber intake by eating veggies and fruits. Here’s a list of the most fibrous fruits and veggies:
Total fiber (grams)*
Pear, with skin
Apple, with skin
1 1/4 cup
Legumes, nuts & seeds
Total fiber (grams)*
Split peas, cooked
Black beans, cooked
Lima beans, cooked
Baked beans, vegetarian, canned, cooked
Sunflower seed kernels
1 ounce (23 nuts)
1 ounce (49 nuts)
1 ounce (19 halves)
Total fiber (grams)*
Turnip greens, boiled
Sweet corn, cooked
Brussels sprouts, cooked
Potato, with skin, baked
3) Do Not Skip Meals as punishment for a binge. Don’t try to limit or avoid food. Make sure you have a small amount of protein in the morning (even if you’re not hungry) and throughout the day. Protein and veggies would be a great choice throughout the day to help cleanse and nourish your body.
4) Don’t beat yourself up. Part of the problem with binging is that we feel a lot of shame/guilt over being out of control and doing what we swore we wouldn’t do. Use your experience and learn from it. You know what trigger foods cause these episodes, so don’t have them in the house or if you feel a binge coming on, go somewhere. Find something else to do to occupy your mind and hands. Be gracious to yourself, dear one.
5) Go for a walk or do some yoga. Movement promotes peristalsys which helps move gas through your body, helping you de-bloat. Don’t go for calorie burn or intense cardio, just gentle stretching or walking. Something that makes your body feel good.
“The moral of the story is to be kind and patient with yourself. Tearing yourself down or throwing your eating schedule off even further with restriction or more binging will just make it more difficult to develop the healthy relationship with food and yourself that you want. Try something new this morning and start with self-love. And some protein!”