First things First!
Limit eating out of control salt and fats in your diets and eat raw vegetables with every meal. The fiber load from these veggies will help to keep your body regular and give you a boost of energy for workouts.
After 2 to 3 days of being back in your routine, you can cleanse your body. Two options to try include:
1. Drink your meals for a day and then fill up on lean proteins, grains and vegetables.
2. Spend 3 or 4 days juicing or filling up on nutrient-rich Soups and Stews. Salads are great too.
Cleansing can be a quick and simple way to get in shape before and after your vacation. Always educate yourself and remember that eating healthy and exercising is always the best way to look your best.
Cut the SUGAR!!
Here is a quick overview of the different types of sugar. Most people just see sugar as sugar and have never looked at it like this. But now knowing how harmful fructose it, it makes sense for us to investigate the other sugars as they all have a different effect on the body:
Monosaccharides (Simple Sugars)
Fructose or fruit sugar, is a simple sugar naturally occurring in fruit, honey, sucrose and high fructose corn syrup. Fructose is very sweet, roughly one and a half times sweeter than sucrose (white sugar).
Because of the worldwide increase in the consumption of sweeteners, soft drinks and foods containing high fructose corn syrup (HFCS), fructose intake has quadrupled since the early 1900s.
Glucose is the primary source of energy your body uses and we actually need glucose to function – just nowhere even near the volume we’re consuming these days.
When we eat carbohydrates, our body breaks them down into units of glucose – so the glucose provided by vegetables, a little fruit each day and foods like quinoa, chia and so on is MORE than enough.
When blood glucose levels rise too high – as they do when we eat processed foods, cells in the pancreas release insulin, signalling cells to take up glucose from the blood.
As we’ve discussed in other guides – when this happens repeatedly or too much – big big trouble….
Doesn’t really occur on it’s own – it’s almost always seen as a part of lactose – see below.
Disaccharides (Combination of Two Monosaccharides)
Sucrose = Fructose + Glucose
Sucrose is what forms almost all common sugars we use – white sugar, brown sugar, palm sugar and so on.
It is a disaccharide made up of 50% glucose and 50% fructose and is broken down rapidly into its constituent parts.
Lactose = Glucose + Galactose
Lactose is a sugar found in milk. It is a disaccharide made up of glucose and galactose units.
It is broken down into the two parts by an enzyme called lactase. Once broken down, the simple sugars can be absorbed into the bloodstream.
Maltose = Glucose + Glucose
Maltose is produced by the breakdown of starch and is formed by two glucose molecules coming together.
It’s less sweet than glucose, fructose or sucrose and can be formed in the body during the digestion of starch. It’s not present in many foods or used often by the food industry as a sweetening agent.
And then we have the artificial stuff. This is what you want to avoid like the plague, because it’s usually very high in fructose PLUS other carcinogens, toxins and acids: high fructose corn syrup (HFCS), aspartame, saccharine, sucralose etc.
These are the types of sugars.
Remember, fructose is the sugar that is most damaging to the body, our liver, hormones and so on. This is what we’re trying to have in moderation.
The easiest way is to have an alkaline diet rich in low glycemic juices which are vegetable based and High Fiber soups, Incorporating them in our diet, makes us eat a lot more and assimilate more! Think Spinach, beets, carrots, peppers, cauliflowers, cabbage, kale, carrots and all the different colors that can be used to make juices and soups.
Or Try our 5+1 Day Sugar Detox program which will help you kick those holiday sugar cravings to the curb and support your journey towards a healthier, slimmer you. The program is designed to restore gut health, reduce bloating, and provide you with the tools you need to maintain a balanced, sugar-free lifestyle. With our expert guidance and support, you'll learn how to make healthier food choices, develop sustainable habits, and feel more energized than ever before.