Last night I over-did the cookie-eating. Lately I have been able to say no to sweets and refined products in general. Last night, however it all went to pot. Hubby and I had a guest over and on a whim I made gluten free chocolate chip cookies from a boxed mix.
I ate the dough (a lot!)
I ate a warm gooey cookie too.
Between the two I probably had at least 2-3 cookies worth of sugar. Or more.
I felt so horrible. I mean, I felt kind of bad that I had lost it and ate so much sugar but I actually felt sick to my stomach. I had the jitters and felt dizzy and twinges of nausea (totally characteristic of too high of blood sugar). Trust me, it wasn’t the “bad girl” psychological-induced guilt symptoms. It was just the physical over-indulgence “blaaaaa” symptoms.
Now I know I am not the only one who succumbs to the temptation eating too much tantalizing sugar. You have been there too. But what what can we do to relieve the yucky physical symptoms and restore our blood sugar and energy to the right place?
Here are my top seven tips to relieving the symptoms and effects of overdoing the sugar/carbs.
1.Prevent bad bacteria from growing.
You can use this solution immediately after you realize you over did it. Take a probiotic to combat the growth of bad bacteria the sugar surge encourages. Also, you may want to take an antibacterial supplement if you have it (try Oregano oil in a capsule or garlic oil).
2. Drink Diluted Apple Cider Vinegar (raw preferred).
One Tbsp in ¼ cup water can help decrease a blood sugar spike. The America Diabetes Association recommends apple cider vinegar and 1 ounce of cheese at night for Diabetics who have high fasting blood sugar levels. An added bonus is that the vinegar taste really cuts the cravings for sugar too!
3. Move, if possible.
If you have an opportunity (say you overdid it at the lunch work party), go or a walk or whatever your favorite exercise. This is NOT about punishing yourself!!!! This is about moving your blood sugar from your blood stream to your muscles to you don’t feel as yucky or store it as fat. I repeat, this is NOT about punishing yourself!
4. Manage blood sugar well the next meal/day.
Continue to eat smaller, regular meals day. Do NOT skip meals (as is the tendency for some people who feel guilty about their over indulgence)! Skipping meals will continue the rollercoaster of imbalanced blood sugar (which affects cravings and your weight) Focus on Protein, healthy fats (olive oil, avocado, oil coconut oil) and LOTS of raw veggies. Avoid sugar and refined foods the next day.
5. Support the movement of your “plumbing.”
You want to move your stool along to get the crud you ate out in a reasonable amount of time. Fiber and water is important here! Take 1-2 Tbsp Flaxseed meal mixed in water. Raw veggies are another great way to get in fiber. If you have a tendency towards constipation you may use a Magnesium oxide supplement to help a smooth passage.
Processing Sugar requires Magnesium (Mg). Research shows that many of us are deficient in Mg anyway, so a high sugar binge can put a strain on an already depleted system. If you have a Mg supplement handy, try to take it (try Mg citrate or Mg Malate) .
7. Give yourself grace.
This is important and hard. The reality is, you overindulged. So admit the silliness of your actions and move on. Don’t’ let guilt weight you down. Honestly, sometimes those moments when you over-do it are good because they can be instructive. For me personally, it reminds me why I stick to a low processed, low sugar diet…otherwise I feel disgusting! Healthy eating habits really do make you feel more alive and well!
Overindulging often leaves us feeling guilty and helpless/out of control. You don't have to feel helpless. Try out these 7 tips the next time you overdo the sweets or carbs, and KNOW that you are you DOING something better for your health!