Good morning! 

Mia here,

Hoping to get this out to you with enough time to put these steps in play. I woke up feeling all the slices of apple pie I ate yesterday and proceeded to plan out my day to recover from my binge, when I realized some of you may have binged as well. I know not all, especially my rockstar clients 😉, but just in case.

1. Relax and accept

Don't go feeling all guilty. It is not the end of the world. Sasja told me, "You bought the pie, now eat it and don't feel about it. You know you won't be buying another one anytime soon, so its ok." lol! Seriously though, if you've been eating well, its ok to go off script a little bit. If you eat super clean then your stomach is probably punishing you enough as is so let the mental part slide. 

2. Intermittent Fast

Try to eat 16 hours from the last thing you ate the night before. This usually means skipping breakfast. Give your digestion a break. Give your blood glucose time to be used before piling more on top of it. Drink water and tea during this time. It will help you stay hydrated and hopefully distract you from supposed "hunger" while fasting, as well as aiding your digestion. Herbal teas such as ginger and mint help a ton with feeling stuffed and green tea helps with curbing the hunger sensation. 

3. Get your body moving

If you can do that while you're fasting even better, because you will end up using the extra calories you consumed yesterday therefore clearing out your blood glucose faster. You don't have to go hard in the paint. Just move. Brisk walk with the dog, light stretching or morning yoga, taking the stairs, a few morning squats, etc. 

4. Plan and execute your break fast meal

Make it as healthy as can be. For this particular one, let's keep the grains low and the non-starchy veggies and legumes high, along with a heaping mound of leafy greens! Give your body what it craves naturally to not cause any further damage. You want it to be something easy to digest. Meat and dairy are not easy to digest and should not be included in the meal to break your fast. 

There you have it. There's nothing to it, but to do it. Show yourself love today. You're only human and its all ok. Just don't stay down. Get up, put these steps in play and keep on with your day taking care of yourself and moving forward toward your goals.

You got this! 

Dedicated To Your Success,

Mia Shanté
Nutrition Coach
Strong 4 Pole, Owner