New Years, Mardi Gras, St Patrick’s Day have all passed recently, and now Festival season is upon us. It’s REALLY hard to detox from weekends of lots of food and drinking in this city, y’all! But it’s never too late. Before the weather gets warm and it’s time to start wearing shorts and bikinis, it’s time we start detoxing and taking control of our health once again.
We chatted with Nolan Ferraro of Salire Fitness, who has kept us in shape since the holidays, on his recommendations on how to detox…for real this time:
What’s the first step someone should take when they are trying to detox after a week of binge drinking and eating?
There are no quick and fast solutions to curing the abuse that you put your body through after a night of binge drinking. In fact, the best thing you can do is to avoid drinking, drink in moderation or practice what I call the “Water With Wine Rule”. The “Water With Wine Rule”is the practice of having at least one glass (or bottle) of water between each alcoholic beverage. This will slow down your consumption of alcoholic beverages and it will help to ensure that you are doing your best to stay hydrated.
Next, it is important to remember that alcohol is a “toxin” (thus the term intoxicated) and so it’s important to remember that with all toxins/poisons, your body will have to go into overdrive to eliminate these harmful substances and the free radicals that they produce. Now, if after all of this you still binge drink, the next day you have to do your best to:
- Eat foods like bananas, berries, oranges, watermelon, tomatoes, avocados and eggs. Each of these foods have certain nutrients like sodium, potassium, L-citrulline and the amino acid cysteine.
What are the best types of workouts to lose weight?
First, the #1 way to lose weight is to modify your diet/food intake. 85% of weight loss comes from your actual diet/food intake.
Having said that, diet alone will not help you burn calories, increase your muscle strength, increase your bone density, improve your cardiovascular conditioning or enhance your flexibility. To achieve these results, you need a safe, multi-modality workout regimen.
At Salire Fitness, our workouts are safe, up-tempo, multi-modality and use all 3 planes of motion; to ensure that your workout replicates your daily movement patterns. During our workouts, we strive to keep your heart rate between 75% and 85% MHR (max heart rate), ensuring that you get your heart pumping, your blood flowing and your caloric burn maximized!
At our private training studio and outdoor group fitness boot camps, we design workouts that take our clients through a safe, full-body, HIIT style workout. These workouts incorporate bodyweight, Pilates, dumbbell, barbell, cardiovascular, calisthenics and plyometric exercises, and are ideal if muscle strengthening and weight management are your focus!
How often should someone work out in order to lose any Mardi Gras weight and keep the weight off?
I always advise some sort of movement regimen 4 to 6 days a week in order to maintain a healthy body weight and stay strong and flexible. We eat 7 days a week and most people sit an average of 6 to 10 hours per day, so we must combat that by moving for at least 30 minutes most days of the week! This movement regimen can consist of something as low impact as gardening, bicycling or slow walking, or it can be as vigorous as a full body up-tempo resistance training session, a Pilates class, a Spin class or 45 minutes of power walking or jogging.
What are some foods to avoid during a detox period?
When on any sort of detoxification program, the main culprits to avoid are foods and drinks that are high in sugar and any foods high in saturated fats. This would include fried foods, prepackaged juice drinks, alcohol and prepackaged complex carbohydrates. Now having said that, remember that not all carbs are bad. In fact, fresh fruits and vegetables are carbohydrates and can be consumed abundantly. So, if by eliminating carbs you mean eliminating items like: sugary foods and drinks, alcohol beverages and foods high in saturated fats; then by all means Go Low Carb!
What are some food that you should be eating during a detox period?
Some of the best foods that you can eat during a detox include fruits and vegetables, because they are rich in micronutrients, macronutrients, amino acids and anti-inflammatory properties.
Some of these foods include:
Fruits: Bananas, strawberries, blueberries, oranges, blackberries, grapes, watermelon, apples and mangos.
Vegetables: Wheat grass, spinach, kale, tomatoes, cucumbers, cauliflower, broccoli, kimchi, beets, sweet potatoes and seaweed.
Are there any supplements, herbal teas or infusions that you’d recommend when detoxing?
I recommend drinking:
- Advocare Rehydrate (electrolyte replacement drink)
Water is always the best liquid that you can consume, but herbal green tea is also beneficial, especially those containing lemongrass, ginger, dandelion, and milk thistle. With this being the case, feel free to drink an abundance of Water, Advocare Rehydrate (electrolyte replacement) and certain Herbal Green Teas, but always try to avoid anything with Sena.
- Infused Waters: Finally, water is the king of health, wellness, hydration and detoxification, but water is always tastier if it is infused with fruits or vegetables. My favorite detox waters or infused waters are:
- Blueberry and orange water
- Watermelon and Strawberry Mint water
- Blueberry and lavender water
- Strawberry, mint, and lemon water
- Lemon water
- Cucumber water
We all know that in New Orleans, it’s hard to completely stop drinking – what are some drinks that you’d say aren’t as bad?
This is a difficult question because all alcohol will flood your body with toxins and produce free radicals, while also increasing insulin production and taxing your liver, kidneys and heart. Having said that, there are some alcoholic beverages and cocktails that are lower in calories than others.
Here are 10 alcoholic beverages under 200 calories:
- Champagne: 90 calories
- Rum and Diet: 96 calories
- Vodka Soda: 96 calories
- Gin and Tonic: 148 calories
- Old Fashioned: 154 calories
- Mojito: 168 calories
- Martini: 176 calories
- Gimlet: 178 calories
Do you give up anything for the Lenten season? If so, what is it?
Ha! I wish I could say that I gave up my double standard(s) and adopted my own advice, but often I misbehave just as much as anyone else. Having said that though, I do attempt to give up all candy and drinking during the week. It is also a goal of mine to not have more than 3 to 4 drinks throughout the weekend. This is hard because my wife is a social butterfly and keeps our schedule very full, but for the most part, I always try to practice what I preach and keep to my Lenten commitments!
Ready to start your own detox?
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- 20% OFF couples personal training sessions (30, 45 or 60 mins). You and your Cohort can use code BABESPTCOUPLE20 to purchase a 4 pack, 8 pack or 12 pack of sessions. *Limit: one purchase per individual*
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Call for info or assistance 504-821-4896 www.salirefitness.com
This blog post was sponsored by Salire Fitness. All opinions are our own.