AFTER THE BINGE IS OVER...

 

*Tips on how to start the week right after a thankful (aka binge-FULL) weekend*

TAKE A DEEP BREATH

Your body will bounce back.

HIDE THE SCALE

Don't even go there today.

ELIMINATE THE BLOAT

For today, pass up high salt foods like frozen meals, canned soups, and cereals.

EAT REGULAR MEALS 

Try to eat 3 meals today that are pure protein.

SAMPLE "DAY-AFTER BINGE" PLAN:

     The following is an illustration of a higher protein, higher fiber,
lower sodium meal plan. My suggestion is to use it
only as a guide to help develop your individualized "day-after the
binge" diet plan. Take some time and pre-plan a one day strategy to
help you regain control.

Breakfast:

If you're still stuffed from the night before,
try a glass of low-sodium V8
or concoct your own vegetable drink.

If you are hungry
(or a couple of hours after your V8):
1 cooked egg white
piece of whole fruit
1 cup cooked plain oatmeal cooked with skim milk
16 oz of water

Mid-morning snack:

1 cup plain non-fat yogurt
or high protein shake
8 oz water

Lunch:

1 to 2 cups dark green salad
add:
a variety of fresh vegetables
cup low-sodium canned beans
3 oz low-sodium water packed tuna
small amount of nuts or seeds
2 tablespoons non-fat salad dressing
16 oz water

Afternoon snack:

1 slice whole wheat bread
1 tablespoon peanut butter
8 oz water

Dinner:

3-4 oz lean fish, meat, poultry, of tofu
1 cup cooked broccoli
cup carrots
1 or 2 cookies
16 oz water

Evening Snack:

Piece of fruit
1 cup skim milk

Nutritional Analysis For The Day:

1524 Calories 

114 grams protein
31 grams fat
196 grams carbohydrates
30 grams fiber
1600 mg sodium