Excess water weight on the body can happen easily, even overnight. It is usually caused by a diet high in sodium, a lack of sleep, or not enough exercise. Here are some easy ways to try to decrease the amount of water your body is retaining.
Eat like a monkey
Make sure that you are eating at least 5 servings of fruits and vegetable everyday. Try to make one of those servings a banana. Bananas contain high amounts of potassium that help manage fluid retention and assist the kidneys to flush out extra fluid.
Lay off the salt
Salt holds 100x its weight in water when consumed (Himalayan salt included). This can lead to major belly and limb bloat. Try to limit your salt intake to 1500mg of sodium a day or less. Start reading food labels to see where you are getting most of your sodium. Keep in mind that frozen and canned foods tend to have higher amounts of sodium.
Get some Zzzz
Making sure that you sleep at least 8 hours a night on a consistent basis will help your body take in and get rid of water optimally. It will also help keep your metabolism up and stable.
Pump your lymphatic system (a.k.a. exercise)
Exercise several times a week to work your lymphatic system and get rid of excess water weight, toxins, and waste in your body. A good suggestion is 3-4 times a week of moderate exercise for about 20 minutes.
Guzzle some water
Make sure that you are drinking lots of water to help your kidneys flush out extra water weight.
This smoothie is not only filled with goodness, but a ton of other health benefits. The honey in this smoothie has anti-inflammatory properties, can increase your athletic performance by maintaining glycogen levels, and reduce gastrointestinal disorders. The mint calms your skin, can help with irritable bowel syndrome, and has one of the highest antioxidant levels of any food. Finally the strawberries and peaches provide natural sugars for energy, fiber for digestion, and are great for weight loss and long term weight management.
2 large peaches
3 tablespoon honey
5 fresh mint leaves
8-12 ounces of water
Mix all ingredients in the blender on high and then enjoy!
This is a delicious vegetarian and vegan dish adapted from the Sparkpeople.com recipe by IMVEGAN. Completely meatless and completely flavorful, this version adds mushrooms, a thicker gravy, a couple seasoning alterations and is soy free. Give it a try soon…you don’t know what you are missing.
Almond Milk, 3/4 cup
Idaho or Yukon Gold Potatoes (about 6-7 large)
Garlic salt, 2 tsp
Carrots, 2 large chopped
Yellow Sweet Corn, 1/2 can drained
Spanish Onion, 1 medium diced
Peas, frozen, 1/2 can drained
White Mushrooms, 1 cup chopped
Pinto Beans, 1 can rinsed and drained
Green Beans, 1 can rinsed and drained
Garlic, 2 cloves diced
2 Vegetable Seasoning Packets
Sage, 3-4 leaves chopped or 2 tsp ground
Celery flakes, 1 tablespoon
Thyme, 2 tsp ground
Water, 2 cups
Whole Wheat Flour, 3 heaping tablespoons
Water, 6 fl oz
1. Wash and cube the potatoes. Boil them on the stove until they fall apart when poked with a fork, drain, and mash with the garlic salt and almond milk. Set mashed potatoes aside for later.
2. While the potatoes are cooking, dice the onion and saute it in a little bit of water for a couple of minutes. Add the diced garlic and saute a minute more. Add the spices and celery flakes, then saute for another 30 seconds.
3. Add the 2 cups of water and vegetable seasoning to the pot.
4. Add vegetables to the pot. Bring to a boil and then lower the heat to medium.
5. Mix the flour and 6 oz of tap water together. Add this to the pot with the veggies and cook for about 5 minutes until the gravy thickens.
6. Spoon the vegetables and gravy into a large casserole dish. Put the mashed potatoes on top and spread them out. Store extra vegetables and potatoes in refrigerator if they don't all fit into your casserole dish.
7. Cook the pie at 350 in your oven for 30 minutes or until heated through.
How to: Stand with your feet wider than hip distance apart, the kettlebell on the floor between your feet. Squat down and grab the kettlebell with both hands while leaning slightly forward. Keep your back straight and your chest tall. Now keeping your arms extended, push from your heels until your legs are fully extended. That's 1 rep! Try doing at least 20!
Muscles worked: Glutes, legs, and lower back.
Tips from Tami: Keep your arms straight and your chest tall. Squeeze your glutes as you come up. Start with a lighter weight kettlebell like 15 pounds (for a woman) or 25 pounds (for a man) and then work your kettlebell weight up.
Date fudge is a great, guilt-free alternative to traditional fudge, which is high in fat and processed sugar. Dates are naturally fat-free, cholesterol free, they strengthen teeth, protect your liver, and are a natural remedy for intestinal problems. They also provide natural sugar for energy and fiber to promote healthy digestion.
This healthy fudge also takes very little time to make (about 40 minutes). If you are really crunched for time, then you can also eat it right out of the food processor if you want....it's definitely been done before.
The recipe below is one of our favorites; however, there are many variations to date fudge. Some recipes include nuts, others dried fruit, or chocolate chips, some you freeze, and some you don't. Play around with the ingredients below to find your favorite version!
Date fudge is best enjoyed as an energy bar or post workout snack!
1/4 cup water
2 Tbsp cocoa powder
2 tsp hazelnut extract
1 Tbsp peanut butter
1/2 tsp apple cider vinegar
1/2 cup old fashioned rolled oats
1/4 cup organic coconut sugar for topping
Combine dates and 1/4 cup of water in a medium saucepan and simmer, covered, for 8 minutes.
Puree the dates in a food processor or blender and then add the cocoa, oats, hazelnut, peanut butter and vinegar.
Spread the mixture in a small glass pan. Sprinkle the coconut sugar on top. Then put in the freezer for about 30-60 minutes before serving.
Makes about 6-9 bars.
Which classes do you teach?
Spin, Foam Roll/ Release, Barre
How did you get started in health and fitness?
I was athlete growing up, and found that i love making fitness a part of my routine!
How would you describe your training style?
Positive, fun, fast paced and challenging!
Top three favorite exercises and why?
I love muscle confusion exercises. I like a hard quick strength interval followed by a sprint, then recover!
What food would we find in your fridge?
Non-fat greek yogurt, granola, fresh fruit. Whole grains. Chicken, turkey, eggs. I am a big believer in a variety of foods and portion control.
Do you use supplements? If so, which ones? Why?
Nope! Though i do try to include super foods, like greens and berries, into my diet to get a variety of vitamins and antioxidants!
Any classic healthy meals that you eat?
I love scrambled eggs whites, with sharp cheddar cheese, on whole wheat toast, topped with salsa! Huevos Rancheros!
Give your best 3 health tips that people can do right now:
1. Find balance in your life. Its not about extremes, it's about finding a healthy routine.
2. Look at your goals. Make sure you want the right things for the right reasons and go for it!
3. Challenge yourself beyond what you think you are capable of. Don't settle!
What are your best tips for losing the last few pounds?
Discipline. It's a good thing!
Do you have a fitness role model?
If yes, who are they and why do you look up to them?
What is your favorite inspirational quote?
Away, O soul! hoist instantly the anchor!
Cut the hawsers—haul out—shake out every sail!
Have we not stood here like trees in the ground long enough?
Have we not grovell’d here long enough, eating and drinking like mere brutes?
Have we not darken’d and dazed ourselves with books long enough?
Sail forth! steer for the deep waters only!
Reckless, O soul, exploring, I with thee, and thou with me;
For we are bound where mariner has not yet dared to go,
And we will risk the ship, ourselves and all.
O my brave soul!
O farther, farther sail!
O daring joy, but safe! Are they not all the seas of God?
O farther, farther, farther sail!
- Walt Whitman, Passage to India
What is the best piece of advice you were ever given about health and fitness?
Find a healthy and balanced routine.
What are your favorite exercises for developing abs?
Controlled, small and slow movements. Pilates based.
What are your favorite exercises for developing a nice butt?
Barre exercises! lean towards the barre, bring your heels to butt and pulses upwards in small one inch movements! Also, spinning!
Where does your inspiration come from?
A desire to be free and full all the time.
What is your favorite form of cardio?
Spinning! Can't beat it!
What was your funniest moment at the gym?
When there is no room on the barre in class and I have to demonstrate the exercises. I have fallen once or twice :)
What is your favorite part of teaching fitness classes and/or personal training?
I love to inspire and challenge people.
How do you handle setbacks in your own fitness journey?
One day at a time. A set back one day is a victory the next.
If you could be the best at one sport/fitness activity, what would it be?
What is your favorite song to workout to right now?
Right now i love to warm up to Love on Top, by Beyonce. Puts me in such a good mood!
How to: Kick up into a handstand against a wall. Tighten your core and bend your elbows until the top of your head just touches the floor. Your elbows should not exceed a 90 degree angle. Push back up to your starting position. Repeat for several repetitions.
Tips from Lamont: Make sure that you can perform solid sets of strict pushups before heading overhead. After that you can start the handstand pushups progressions. Don't forget to keep your back straight and don't slam your head down onto the ground. The entire movement should be controlled.
Muscles worked: Shoulders and Triceps.
Like this exercise???
Lamont teaches Bootcamp classes on Tuesdays from 6:30-7:30pm and Wednesdays from 6-7am.
EFC staff. We want to share our fitness knowledge with you!