Did you skip breakfast yesterday, run out of time to exercise, and binge on snack foods? Don’t worry, it happens to the best of us. All is not lost.
In fact, you can repair your body and get back on track quickly, with these 8 great foods. Although you might be feeling fatigued, sluggish, and even guilty, these foods can help reverse the effects.
1. Wild caught salmon
Foods that are rich in DHA (docosahexaenoic acid), which is an important omega-3 fatty acid, can help you feel better. Oily fish, such as wild caught salmon, sardines, and mackerel contain between 10 and 100 times the DHA contained in vegetarian sources like nuts, spinach, and whole grains.
DHA helps to protect the brain from inflammatory damage, improves learning and memory, and helps repair brain tissue that may have been affected by fructose. Salmon also contains high levels of selenium and vitamin D. Although expensive, it is worth the splurge. The farmed versions of salmon contain less DHA.
2. Chia and flaxseed
Vegetarians are not completely out of luck. After a rough day of eating, turn to eating chia and flaxseed to help reverse the effects. In just 2 tablespoons, you will get plenty of omega-3 fatty acids, plus they come with lots of fibre. The fibre will help to flush your body of the toxins.
Although lower in omega-3s than salmon, chia and flaxseed do contain calcium, protein, and lignans (a powerful antioxidant). Super easy to prepare—just throw some into your yoghurt, smoothie, or baked goods.
If you are feeling bloated by some unhealthy choices, turn to nuts. Just ¼ cup of walnuts will get you 133% of your daily omega-3 fatty acids. A study conducted at Yale University suggests that eating nuts, particularly walnuts, can help you make smarter food choices and reduce snacking.
Add 2 ounces of walnuts each day for 6 months, and you will probably find yourself snacking less because they are satisfying and help you avoid making junk food choices.
4. Aloe vera juice
This cleansing juice can help set you right after a binge. Nikki Ostrower, founder of NAO Nutrition in New York City states, “It’s the first thing I recommend for my clients to get them back on track after a binge.”
Aloe vera juice is a nutritional powerhouse, filled with high levels of vitamins, minerals, and amino acids. Plus, aloe vera may help to reduce intestinal inflammation and help repair damage to your gut. Ostrower explains, “It stimulates the bowels so it has this wonderful effect of emptying you out while also replenishing nutrients.”
Those who have embraced Paleo already know that broth is an excellent way to repair damage done from poor food choices. Whether you choose a hearty bone broth, chicken broth, or broth made from chicken heads, Ostrower explains, “Soups made with a hearty broth are very easy to digest, replenish lost minerals and nutrients, and stitch up the gut.
There’s a reason a South American proverb says, ‘a good broth will resurrect the dead.” Broth helps the body absorb calcium, magnesium, phosphorus, and trace minerals. It also contains glucosamine (helps to relieve pain) and glycine, glutamine, and proline. Broth helps to boost the immune system, inhibit inflammations, regulate blood sugar, and repair damage to the lining of the intestines.
6. Dandelion tea
Dandelion root contains high levels of vitamins A, C, and D, along with plenty of zinc, iron, magnesium, and potassium. There is also a ton of beta carotene in dandelion root. When you make tea from dandelion root, it is not too bitter, and can reduce bloating by reducing water weight. It can also increase digestive enzymes and may help with weight loss.
7. Fermented drinks and veggies
When you go overboard with sugar or alcohol, a probiotic can help your recovery. Ostrower makes some recommendations, “It’s so easy to put just 1 tablespoon of raw apple cider vinegar in a glass of water or to open a bottle of raw kombucha. These drinks will help absorb and break down all that sugar you took in.”
Other fermented foods, like sauerkraut, kimchi, and pickles will also help to replenish nutrients with the high levels of vitamin C and B, as well as the many amino acids like lysine and methionine.
8. Sea vegetables
Seaweeds are thought to be some of the healthiest vegetables you can eat. The very high levels of B12 give you a huge boost when you are feeling sluggish. Seaweed is the only non-meat source of B12 vitamins.
It also contains plenty of iron, calcium, potassium, niacin, phosphorus, and magnesium. The darker the better, because the deeper colours suggest stronger mineral concentration.
Don’t sit around feeling sluggish, bloated, and guilty after you make unhealthy food choices. The occasional indulgence can be fixed easily, especially if you use some of the foods on this list!