So you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed, and then you ate some more. And now it’s time to face the music.
As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.
Maybe you are feeling that way right now.
Here are 5 steps to recovering from your vacation and getting back on track with your fitness goals:
Step One: Focus
Your vacation happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.
Draw a line in the sand. You’re back home so the bad eating stops now.
If you’re serious about your fitness goals, then your vacation was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.
Step Two: Hydrate
While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.
Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.
Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.
Step Three: Cleanse
For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.
Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol. Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish.
Step Four: Rest
As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.
When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.
Aim for getting a full 8 hours of sleep each night.
Step Five: Exercise
It’s time to sweat out all those vacation indulgences. So lace up your athletic shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.
I have just the exercise plan for you – one that will not only help you recover from your vacation, but will help keep you motivated and going strong in the future.
If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.
Simply call or email me today to set up your first workout.

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You may feel tempted to skip your workout the day after you return home from vacation, but be warned that it’s a slippery slope. After all you’re tired, you have unpacking to do and you’re stiff from the ride home. That day slides into the next day and the next day. Before you know it you’ve been home for a week and still haven’t gotten in a workout.
Jump into your workouts immediately once you return home. Sure, you’re going to feel a little rusty on that first day back, but remember that the sooner you get back into the swing of your routine the better. You can do it!
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Acupuncture to Achieve a Healthy Weight: A Total Health Program
Finding the motivation to start or stick with a weight loss program can seem overwhelming, but using a multi-faceted program is a good approach. Acupuncture and Chinese medicine address system imbalances that can cause weight gain and create hurdles in achieving a healthy weight with effective tools to control appetite, improve digestion, knock out unhealthy food cravings, increase energy, and decrease bloating.
When the spleen cannot efficiently break down food, an excess of body fluid or mucus results. This is a condition known as dampness. Damp conditions also interfere with how well nutrients are extracted from food. Without proper nutrition, the body is unable to provide energy to its cells and in comes the onset of fatigue. Moreover, dampness causes stomach distention and interferes with digestion. If you can imagine how heavy and difficult your footsteps would be while trudging through knee-high thick mud, you can begin to see how unwieldy a debilitated digestive system can become.
The spleen channel enjoys regularity. Aim to have meals around the same time every day. Balancing the spleen and stomach channels will correct energy imbalances throughout the digestive system and result in a physical shift toward more natural energy and less food cravings.
Each acupuncture treatment is customized to your needs and focuses on overall well-being, with the objective of correcting imbalances, increasing circulation, stimulating metabolism, and calming the nervous system. Techniques and points vary and are chosen, each session, based on the symptoms or triggers you are experiencing at that time. For instance, you may need help addressing a desire to overeat during your menstrual cycle or increased stress one week.
Deep breathing with visualization can strengthen willpower and be used as a tool to curb hunger and cravings. Most patients report a marked decline in appetite and cravings with acupuncture treatment alone, but healing foods and exercises can definitely enhance the results.
Acupuncture is a powerful tools for achieving a healthy weight, by itself or as a supportive treatment for other weight management programs like Jason's.
Click to see how acupuncture and Oriental medicine can help you meet your your weight management goals and help you to live a long, healthy life!
Santa Monica Acupuncture and Wellness
3029 Wilshire Blvd #201
Santa Monica CA 90403
(310) 564-4325
www.lbinder.com

Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating attachment, so that it is finely shredded. Sauté the cauliflower in a large skillet, with a teaspoon of olive oil, until soft. Season with salt and pepper.
What you need
Serves 6
1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
3/4 cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped
Instructions
1. Rinse the chicken and cut into 1 inch cubes.
2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.
Nutrition
243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein
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