Your Holiday Detox

Whether you wind up having one plate too many at your Thanksgiving Day feast or succumb to an overabundance of fudge, crab dip, and cookies at your annual office shindig, it’s likely you’ll experience the unpleasant aftermath of a holiday eating spree at some point during the next few weeks. We all know the story: temptation gets the best of us, and we’re left with to suffer the miserable consequences—feeling puffy, achy, sluggish, and downright blech.

If you’re looking to quickly undo the damage of a day of merrymaking and festive splurging, help is here in the form of my holiday detox plan. Simply follow this ultimate recovery menu for 1 to 3 days after a day of feasting to offset the calorie gorge, blast away bloat, burn fat, ramp up energy, and put you back in a positive mindset. There are no hoakie juices or potions here, just real, whole foods that provide the right mix of the right ingredients—lean proteins, healthy fats, smart carbs, fiber, antioxidants, vitamins, and minerals—to get your body back to baseline fast.

Here are the basic guidelines:

• Follow the same daily menu for one to three consecutive days after a day of splurging.
• Eat these 5 mini meals evenly spaced throughout your day.
• Eat only what is listed on the menu–no added sugar, honey, sugar substitute, salt, salad dressing, condiments, etc.
• Drink only what is listed on the menu—no soda, fruit juice, alcohol, or diet beverages. Feel free to add additional water throughout the day.

DAILY MENU

Meal 1

Veggie Scramble

Whisk together 1 whole egg with 3 egg whites. In a medium skillet coated with oil spray, sauté unlimited mushrooms, spinach, and chopped tomato over medium heat until soft. Add the eggs and scramble until fully cooked. Season with preferred herbs.

½ grapefruit (or 1 orange)

Optional black coffee or tea (caffeinated or decaf)


Meal 2

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

1 nonfat Greek yogurt

15 pistachio nuts (unsalted)

1 mug green tea


Meal 3

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

Mediterranean salad
Combine 3/4 cup chickpeas (rinsed and drained) with half a cucumber (diced) and half a red bell pepper (diced). Drizzle with unlimited balsamic vinegar.

1 mug green tea

Meal 4

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

Baked, grilled, broiled, or poached fish
5-6 ounces cod, sole, flounder, halibut, or haddock, seasoned with fresh lemon and desired herbs

Unlimited steamed broccoli
with optional fresh lemon and black pepper

1 mug green tea


Meal 5

1 apple with 1 tablespoon natural peanut or almond butter

1 mug decaf peppermint tea

Be Prepared! Tips for Creating an Emergency Food Supply

If you live in the Northeast, you’re probably still in shock after this week’s freak October snowstorm. Fortunately, my house didn’t lose power, but many of my friends and family members weren’t so lucky, and we had a few extra house guests this week who needed to escape their cold, dark homes!

This week’s untimely winter storm was a harsh reminder that it’s never too early to put together an emergency food plan for blizzards and other extreme weather events. Here’s the “least you need to know” about stocking your pantry and preparing your home for winter emergencies, so you’re ready for any situation that might crop up.

#1 CREATE AN EMERGENCY SUPPLY OF NONPERSHIABLE FOODS

Assemble a kit of nutritious, shelf-stable foods that don’t require heating. A few times a year, examine your “emergency stash” and rotate any items nearing the expiration date into your kitchen pantry for immediate use. Then, replenish your emergency food supply with new purchases. Healthy additions to your kit include sealed packages of:

• Nuts and seeds


• Dried fruit and fruit leathers


• Trail mix


• Nut butters


• Light tuna, chicken and/or wild salmon (cans or pouches)


• Turkey jerky


• Fruit canned in 100% juice


• Canned vegetables (preferably low-sodium)


• Natural (unsweetened) applesauce


• Low-sodium canned beans


• Whole-grain crackers


• Whole-grain cereal


• Granola/nutrition/protein bars


• Evaporated skim milk


• Shelf-stable boxes of almond, soy or rice milk


• Meal replacement shakes

Make sure you have a manual can opener on hand for opening cans in the event of a power outage. If you have infants, you’ll want to include formula (if using) and baby food in your stash as well. If you have pets, keep a back-up supply of their food on hand.

It’s also a good idea to pick up a gas camping stove. This way, you’ll be able to prepare more meal-friendly, heated foods like canned soups and chili, pasta with marinara sauce, or boxed macaroni and cheese.

#2 STOCK UP ON WATER

Keep a minimum 3 day supply of water on hand for your family’s cooking, drinking, and personal hygiene needs. Experts recommend storing at least 1 gallon of water per person per day (factor in extra if you have pets). I have a family of 5, so we always have 15 to 20 gallons of water stocked in the basement.

#3 DON’T FORGET ABOUT MEDICATIONS

Keep an emergency 5- to 7-day back-up supply of all prescription medications in a safe place. Be sure to periodically check expiration dates and replace the medications as necessary.