Water Retention

Weight-loss plateau or fat-loss plateau?

You’ve been strictly adhering to your diet, putting in hours at the gym each week, chugging back skinny teas, and eating so much kale you would think you’d be sweating green. Despite your greatest efforts, you are unhappy with what you see in the mirror, and the scale just isn’t changing as you hoped. Does this sound frighteningly familiar? Don’t throw in the towel just yet. You might, indeed, be burning fat and just not noticing it due to something called water retention.

Our bodies retain water for several reasons, and it’s a natural process. Water weight does not equate to fat. However, knowing this doesn’t make it any less frustrating and discouraging, especially if you are trying to see results!

How can water retention mimic fat?

When our bodies refrain from releasing excess water, this water accumulates and resides within the tissues between our cells. As a result, your body may start to adopt a softer, squishier look and feel. The water will push on your tissues, filling out any definition or muscle cuts you may have. You might feel fuller, puffier, or just plain bloated. This type of water retention doesn’t only affect the midsection; excess water can be carried in your limbs and extremities as well.

So what does this tell us? You could have unknowingly burned some fat weeks ago, but until the water flushes out your body, you won’t notice a drop in weight, visually or objectively (on the scale). This is yet another way that your beloved bathroom scale can be misleading!

Take note that the deception of water retention is more apparent in individuals who are already lean. Once the water is dropped, muscle definition and a trimmer silhouette will be much clearer the less body fat a person has. Nonetheless, figuring out how to manage water retention can benefit and motivate everyone regardless of body type or where a person is in his/her fitness journey. 

What causes increased water weight?

1. Increased cortisol

Ah, the stress hormone! Dun, dun, dun.

Cortisol is needed in the body to regulate energy levels. However, when our bodies produce too much cortisol for too long a time, we start to experience the detriments. Some of these ill-effects include slowed metabolism, easier weight gain, increased belly fat, and yes, water retention!

Some of your best intentioned efforts for weight loss could actually be sending your cortisol levels skyrocketing. These can include:

A.)  Prolonged Calorie Deficit

If this isn’t another perfect example of why starvation diets don’t work, I don’t know what is. The human body views restriction of caloric intake as a biological stressor because there is much less energy available for function, and as a result, cortisol production increases. Additionally, the process of counting calories and macros can be emotionally and mentally stressful for many people, and this added stress will also increase cortisol in the body.

In order to reduce cortisol levels, refeeds (taking a short break from your diet, adding more calories in, and eating at maintenance or slightly above maintenance level calories) can be incorporated once a week or every few days (depends on your individual needs and body). An increased consumption of calories, particularly carbohydrates, can actually help flush out some water

*The key here is to realize I’m not recommending eating large amounts of food daily or very often. That will just have the opposite effect than the one you are seeking. However, diet breaks and refeeds may help accelerate weight loss/ water loss in individuals who have been strictly dieting for long periods of time. Work with a health coach or a professional who is knowledgeable about fitness nutrition to learn more about this phenomenon.

B.)  Overtraining & Lack of Adequate Rest

Just as intense dieting can prompt cortisol to rise, so can intense workouts. High intensity cardio workouts such as interval training, running, and weight lifting have countless benefits, many which far offset any undesirable effects. However, it is true that frequent high-intensity exercise routines elevate cortisol, whereas low-intensity workouts such as yoga can lower cortisol levels.  

Just know that you will still be burning fat as long as you incorporate some balance into your regime and are not overtraining. If you are running miles each day or taking cross-fit style classes 5x a week and not seeing results (because of chronically elevated cortisol), it is probably time to take a step back & reduce your exercise frequency and intensity.

This may be difficult for so many people to accept and try because it is conflicts with what we have always learned and done (i.e., dramatically reduce calories and force yourself through grueling cardio workouts each day). However, I challenge you to try implementing this change and see if your body feels and looks leaner in a couple week’s time.

2. Sodium & Potassium Imbalance

It’s no secret that salt can cause unwanted bloating and swelling. Consumption of large amounts of sodium results in water being temporarily retained in our cells. This explains why people who suddenly limit or abstain from salt often see an immediate drop in weight. It is more likely that they are dropping water weight, rather than experiencing shrinking of their fat cells in the initial stages of dieting.

In order to balance the fluid levels in our cells and release water from salt, we can increase potassium intake. While salt draws water into our cells, potassium flushes it out and therefore, reduces water retention.

Keep your salt intake in check, drink a lot of water, and make sure you are getting enough potassium in your diet to avoid the unpleasant effects of this imbalance.

3. Dehydration

This sounds almost paradoxical, but the more water you drink, the less water your body will hold onto. The human body is smart and will do anything it can do ensure survival and proper functioning. If you aren’t providing your body with enough fluids, it will adapt and overcompensate, storing the water it does have. It does so by releasing other hormones that increase water retention.

Feeling extra puffy? Drink 8 or more glasses of water daily. Squeeze lemon juice or add a splash of pure cranberry juice to enhance detoxification and accelerate the flushing out of water.

*Keep in mind that there are some other things that can cause water retention as well, such as menstrual cycles and birth control pills in women.

Putting Knowledge into Action

So now that we know what increases water weight and different reasons for a weight-loss plateau, what changes can we implement to better manage these issues?

1.     Bring balance to your weekly workout routine (Incorporate strength training, flexibility training, and cardio exercise)

2.     Participate in relaxing activities (e.g., meditation, massage, spa, yoga) more often

3.     Ensure that you are nourishing your body with adequate nutrition and calories

4.     Incorporate periodic refeeds if you are dieting

5.     Drink plenty of water (8-12 cups per day or more depending on physical activity)

6.     Reduce salt intake

7.     Increase potassium intake

8.     Ensure that you are getting an adequate amount of sleep and high quality sleep

9.     Be patient with your body & remember that a weight loss plateau is not always a fat loss plateau.

Do these changes still seem daunting? A health coach can help you implement these practices and see the results you desire! :) 

Spice Up Your Life and Your Meals!

One common roadblock I see clean eating newbies running into is relying on plain steamed veggies, raw carrot and celery sticks, and bland rice cakes. If you are cooking flavorless meal after flavorless meal, of course you will get bored and be more likely to give up. I’m here to tell you that “healthy” is in no way synonymous with “tasteless.” When you think healthy, I want you to start thinking of the words, “color,” “spice,” “variety,” “exhilaration!…” Okay, maybe I got carried away with that last one, but I promise that adding flavor to your meals will increase your chances of sticking to your goals of eating healthy and making nutritious meals fit your lifestyle. A great first step is building an impeccable spice collection. Having a stellar spice rack will keep your taste buds guessing and will allow you to reduce your sodium consumption. Let’s face it, salt is a wonderful taste-enhancer, but too much sodium can leave you feeling bloated and holding onto excess, unnecessary weight. Here, I share with you some of my favorite spices, their health benefits, and their uses.

 Cinnamon

 Mm…cinnamon is probably my favorite spice because it is warming and sweet!  Stir it into oatmeal or porridge, use in homemade muffins, flavor healthy pumpkin pies, sprinkle on sweet potatoes and winter squash, and even add warmth to your morning coffee or tea. Studies have shown that cinnamon can help regulate blood sugar levels (helpful for people with type 2 diabetes), lower cholesterol, fight against medicine-resistant yeast infections, boost cognitive function, enhance memory, prevent candida growth, and may even inhibit proliferation of cancer cells (specifically in leukemia and lymphoma patients). Cinnamon also contains fiber and manganese.

 

Garlic

 Garlic, one of the most popular flavor-enhancers used in Italian cooking and in many other cuisines. I don’t know if there are many other things that triumph the smell of fresh garlic cloves being sautéed in olive oil! Garlic is low in calories and is rich in manganese, vitamin B6, and vitamin C. Garlic is a great supplement and dietary add-on for people with hypertension because it has been shown to reduce blood pressure. Additionally, it also promotes heart health by lowering bad cholesterol (LDL) levels. Garlic boosts immunity, so it’s great for fighting off colds and flu. It is also a wonderful liver and blood detoxifier, ridding the body of toxins and heavy metals. There are SO many uses of garlic! Slightly brown minced garlic in a healthy oil and add leafy greens to sauté (You don’t like kale or collard greens? I bet you will this way!). Roast a bulb of garlic in the oven until soft and use as a spread on whole grain crackers or toasty breads. Chop garlic and roast with vegetables, stuff into mushrooms or artichokes, add to homemade chicken or salmon burgers, use in marinades and salad dressings, brown when making soups and marinara sauces, etc. The possibilities are endless!

NOTE: Use garlic with caution if you have any type of bleeding disorder or are taking blood thinners, because garlic is a natural blood-thinner. Another possibly adverse side effect, one you may be willing to deal with, is the odor that may linger on your breath or come through your pores the day after you eat a garlicky meal! No wonder it’s been claimed as a vampire repellant, right?!

 

Turmeric

Turmeric is a superstar in the health department. It is a popular spice in India, one that is common in curries. For my palate, this spice took some getting used to, but now I enjoy it in several ways. I love adding it to vegetable soups, especially when I’m sick with a cold or sinus infections. You can also use it to bring some vibrant color to your plate by sprinkling it on cauliflower florets and roasting them in the oven. Turmeric has medicinal properties and anti-inflammatory effects (remember that inflammation is a huge contributor in the majority of Western diseases!) It may be an effective addition for people with arthritis, depression or Alzheimer’s. Some studies show that it can promote heart and brain health and can even prevent/ fight off cancer growth, especially colon cancer! Bonus: Turmeric can also be used as a topical agent for speeding up cut/wound recovery and treating inflammatory-skin conditions.

 

Basil

Mmm…another herb with a lovely smell and taste reminiscent of my childhood. I can taste my grandmother’s pesto sauce made from our backyard-grown basil just thinking about it! Basil is another Italian classic, used in marinara sauces, on pizza, and in antipasti. It’s also popular in Thai dishes as well. Basil is a rich source of Vitamin K, supplying us with about 98% of our daily recommended value in just half a cup. It is another amazing herb with antibacterial, anti-inflammatory, and cardio-vascular healing properties.

 

 

Ginger

 When I think ginger, I think digestion. I also think of delicious Asian and Thai food! Ginger has been used for years to treat a number of digestive ailments including heartburn, indigestion, bloating, intestinal gas, nausea, and morning or motion sickness. It stimulates the release of digestive enzymes from gastric and pancreatic juices, thereby improving digestion and absorption of nutrients – think happy tummy! Ginger also increases immune function, acts as a natural expectorant to clear airways (great for colds), regulates blood circulation, and may prevent growth of certain cancer cells. You can use fresh ginger root or ginger powder in cooking. I love using fresh ginger, but remember that a little goes a long way because it is sharp! Use fresh ginger in Asian stir-fries with dry roasted cashews, flavor homemade thai-peanut sauces to use over chicken or shrimp, use in vinaigrettes, sauté green veggies with it, and even use in baking (think vegan pumpkin pies and ginger-spice cookies!).  

 

Rosemary

I love using both fresh and dried rosemary, especially in the cooler months. Use fresh rosemary to liven up homemade seed crackers, sauces, and soups. Trim fresh sprigs of rosemary into olive oil and let it sit to flavor, then serve as a heart-healthy dip at party tables. For meat eaters, rosemary pairs well with chicken dishes. Roast a bunch of halved cherry tomatoes with olive oil, dried rosemary, and sea salt for a Mediterranean delight. Rosemary contains anti-inflammatory compounds and has been shown to improve digestion and circulation. With increased circulation, more oxygen is able to reach vital organs including the brain, thus resulting in improved mental clarity and concentration.  Phyto-chemical compounds can improve immunity as well. With the iron, potassium, calcium, manganese, copper, magnesium, Vitamin A, and Vitamin C found in rosemary, you can’t go wrong.

 

Thyme

Thyme is similar to rosemary for me. However, I know some people who love rosemary and hate thyme and vice versa, so try both and see which you prefer. Two tablespoons of thyme has 10% the daily recommended value of vitamin C. This herb has anti-oxidant powers that help protect our cell walls from damage. Like oregano, it has antibacterial properties. Use thyme to season soups, stocks, and sauces. I love roasting sliced mushrooms with pure sesame oil and lots of dried thyme – delish! Thyme is also great with poached or baked fish.

 

Oregano

 Besides being a staple in Italian kitchens, oregano also serves as an antibacterial and antifungal spice. It can kill candida and food-borne bacteria. Oregano contains antioxidants to fight off free-radicals and cell damage. It also is a source of many vitamins and nutrients including magnesium, zinc, calcium, potassium, and B vitamins. Oregano oil can help respiratory ailments and can reduce inflammation. Sprinkle dried or fresh oregano in pasta sauces, use in healthy pizza recipes, steam or broil fish with it, and add to homemade salad dressings. I particularly like the taste of oregano in omelets.

 

 

There are SO many other spices.

These are just some of my staples, so experiment and have fun to see which are your favorites!

The Face Behind Green Candy

Hi lovelies! I’m so excited to be entering the blogging world because I will now be able to share my thoughts, advice, and passions on a larger scale. You may know me from Instagram as @Green_Candyy, originally live_love_eat_healthy. I created my “healthy eating” Instagram in 2013 with the intentions of keeping myself accountable, sharing my ever-evolving health journey, and interacting with likeminded people in the nutrition/fitness community. I also really loved (and still do) taking pictures of my food, whether it be homemade meals or restaurant indulgences (yeah, I’m that person!!). I often say that Instagram saved me in many ways. That may sound a bit dramatic, but it’s true! Having this nutrition & fitness account helped transform my health goals for the better. I went from coveting a skinny body achieved through excessive running and calorie counting to striving for a beautifully fit physique achieved through a balanced workout regimen (weight-lifting, spinning, and pilates) and the use of food for fuel. The more food pictures I posted, the more I started to adore cooking. Overtime, my creativity in the kitchen burgeoned!

So here I am 2 years later. I’m still the veggie loving, nut-butter hoarding, apple adoring girl. But, SO much has changed! For one, I’ve moved toward a more organic, plant-based diet. I still greatly enjoy fish dinners and veggie packed omelets, but I’ve discovered the true magic of whole plant foods. Nature supplies us with so many goodies that come in a rainbow of colors and nourish us in their unique, life-giving way! With so much variety, every person is bound to discover fruits and veggies that they will find sweetly delicious and crave-worthy. Hence, Green Candy!

Another dietary/lifestyle change that has occurred over the past 2 years has been the gradual reduction of dairy and gluten in my meals. I’m not a fan of labels or restrictive diets, but I’ve taken on an active role as a Food Detective. As someone who has suffered from aggravating digestive issues for as long as I can remember, I have been willing to try almost anything to attain some relief and eradicate my issues. While I am still on a mission to achieve full digestive wellness, improvements in the way I feel and function are evidence that food can either be our medicine or our poison.

This brings me to MY NUTRITION PHILOSOPHY. I support bio-individuality, the notion that one person’s food is another person’s poison. So you love chicken or pizza or steak? Great, if that’s what is working for you and keeping your body healthy and strong. We are all different and need different types of foods to maintain optimal health. I support everyone and encourage anyone who is embarking on their health journey. Due to the fact that I thrive on a plant-based, semi-flexitarian diet, you will be seeing lots of vegan, vegetarian, and pescetarian recipes that are also gluten and dairy-free. Regardless of your preference, these meals will nourish the gut and satisfy your taste buds!

Another word about me (I promise my other blogs won’t be all about me! Haha). I have obtained both a Bachelor of Arts and a Master of Science degree in Speech-Language Pathology. In 2014, I decided to go back to school and pursue my first passion, which is obviously nutrition! While still practicing as a full-time speech pathologist, I am currently enrolled at the Institute of Integrative Nutrition. Here, I am trained as a holistic health coach who studies countless dietary theories, inflammatory conditions, ways to improve gut health, medicinal properties of foods, the importance of stress reduction and emotional wellness, and weight management among many other things. I look forward to sharing valuable information and fun, delicious recipes that will facilitate you in reaching your health goals!

XoXo

Jen