The Puff Report

Posted by Valerie Waters on Dec 27, 2011 in The Puff Report Pin It

 

Are you feeling puffy? Is the travel, late nights, parties, alcohol and sweets giving you the dreaded carb face? Does your stomach feel swollen and your digestion off? You may need to de-puff. I know I do.

Fortunately it’s rather painless and in 4 days or less, you will be feeling remarkably slimmer.

I used a similar plan with my client Rachel Nichols, who had just 4 days between a vacation in Brazil (including the long flight back) and her Maxim magazine cover shoot. She totally rocked her shoot and you can rock your next event if you follow my de-puff routine. You will need a few supplies outside of your normal Red Carpet Ready food.

They are:

- 1 bag frozen peas
- A couple lemons
- Dandelion Root
- Chia Seeds
- Coconut Water

Purge & Prepare

Start with a kitchen purge. You absolutely must get the cookies, candy, crackers and other puff inducing foods out of the house. The first day is the toughest because you may be detoxing a bit which leaves you a little vulnerable. Make it easier on yourself by removing the temptation and replacing them with flat belly foods. Also now is the time to stock up on your de-puff rescue items.

Hot Lemon Water & Frozen Peas

Start your de-puff routine with a cup of hot lemon water. This will act as a mild diuretic. Have a few sips and then find a comfortable place to recline for 5 minutes with the frozen peas on your face. I usually wrap them in a thin t-shirt or a paper towel will work too. This really helps reduce eye puffiness. Continue drinking your lemon water as you relax.

The Valrise

I’ve written about this in a previous blog post. It is something I use regularly but find it particularly helpful when I need to de-puff. The chia seeds are a great source of fiber, so helpful in getting your elimination back on track. The coconut water will help balance electrolytes (particularly helpful if you also have a hangover) and the supergreens add a bunch of important nutrients but even more important is that they bring you back to a more balanced, alkaline state which is what we are going for. So drink your Valrise.

- 4 oz. of coconut water

- 2 tablespoons of chia seeds

- 1 teaspoon of supergreens

- optional 1/2 teaspoon probiotics

Stir vigorously and then drink it down quickly. The chia seeds will start to gel quickly.

The Hangover Workout

You have many options here but the goal is to sweat. Since you may have a hangover either alcohol or food related, I do not recommend the super intense 4 minute tabata workouts or wind sprints. Instead, I like big circuits and high reps with a combination body weight and moderate weight exercises. Again, this is just an example. You may prefer a different circuit, a run outside or a hot yoga class.

Hangover Workout

1. Valband Side to sides – 20 reps
2. Overhead Squat  - 15 reps (I just use a stick or dowel)
3. Lunge Kick – 20 each
4. Push Ups – 15
5. TRX Row – 15
6. Valslide Bodysaw – 20
7. Valslide 1 arm slide – 10 each arm

Repeat this circuit 3 times.

1. Half-Jack – 20
2. Valslide Side Lunge with reach – 20 each
3. Bruce Lee Kicks – 20 each
4. Standing Y’s, T’s W’s – 10/10/10
5. Valslide Mini Pike – 15
6. Valslide Upside Down Snow Angel – 20

The Depuff Diet.

You are going to follow the Rachel Nichols’ 4 day Maxim diet for best de-puffing results.

Here’s a sample day:

**Coconut water, Chia Seeds + Super Green – 1st thing! (The Valrise)

Breakfast (choose one)

Cherry Berry Cacao Kapow Smoothie OR
Green Goddess Smoothie OR
More Veggie than Egg Scramble

Lunch

4 oz. protein (chicken, fish, steak or eggs) + Veggies or Salad
*Can add 1/3 avocado OR 1/3 cup black beans OR 1/2 sweet potato

 

Snack

Smoothie OR
1/2 apple + 1-2 oz. of cheese OR
Piece of Turkey and some Grapes

(Basically a little piece of protein + 1/2 cup low gylcemic carbs)

 

Dinner
3-4 oz. Protein and 2 cups of Veggies

 

**Dandelion Root – 2caps – 2 times per day

The Soak

I love a good steam when I want to detox but that’s not always an option. My next favorite is just a good soak in the tub filled with hot water and a half of carton of Epsom salt. This also helps me relax and prep for an early bedtime which curbs late night munchies.

Bonus – We’ve all heard the saying “fake it until you make it.” Well, I believe a good fake tan helps your appearance (especially if you are looking ragged from stress or too many late nights) and feeling better with the lift that self tanner gives you should be enough for you to stick with your de-puff protocol.

If you follow my routine you should be puff free in about 4 days. If you need more than just a quick de-puffing, then consider getting a jump start on your New Year’s fitness program with either my Valslide Essentials or my Action Hero Babe Plan. You will have time to de-puff before New Year’s Eve but you need to start now.