Does Wine Make You Fat?

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This is a question that has plagued me for years, does drinking wine make me gain weight? Is that just bloat? There are so many mixed opinions on wine, so let's find out the truth together.

Wine is Pretty Calorie Loaded

Wine can have anywhere from an abysmally low 25 calories to an embarrassingly high 400+. Obviously, not all wines are created the same way, and not all wines have the same sugar content. A pinot Grigio will hit you somewhere around 130 calories while a less sweet Sauvignon Blanc will be about 120 per glass. Reds will have the same range with Merlots and Pino Noirs being in the lower 120's and Burgundies being closer to 130. 

A nice little trick to staying on the lower side of the calories is to steer clear of dessert and sweeter wines like Rieslings that can have anywhere from 125-240 calories per serving! Dry wines will have less sugar, and therefore, fewer calories. Reds will have more alcohol content (on average) and will take longer for your body to digest. 

Wine Slows Your Metabolism

First off, wine is made up of 14% carbs and 86% alcohol. There are no fats or protein, and really, hardly any carbs. So where does that bloat come from? Well, any alcohol will trick your body into breaking it down before any food item. Calories from alcohol cannot be stored in the body, and therefore, must be broken down first. This means that if you are drinking a glass of wine with dinner, all digestion stops when that white or red touches your lips. 

Likewise, all metabolic activity ceases and anything fat unable to be broken down will be stored. This process will also increase fat storage around the belly- that bloat!

Alcohol Increases Our Want of Fats

When we digest wine (or any alcohol), our bodies digest the alcohol first and the carbs second. This can lead to a drop in our blood sugar and a feeling that we must eat. And this is what leads you to binge eating after a big night out. Of course, there is pretty little chance of this happening with one glass, unless it is a dry wine which causes blood sugar to drop. 

The sad thing is, any alcohol consumption will trigger the same area of our hypothalamus that says we need more fats. A chemical called galanin is produced when we drink alcohol or eat fatty foods. This chemical is also the one that makes us crave it. Therefore, the more we eat or drink, the more we will want to eat or drink. 

What About the Bloat? 

Yes, unfortunately wine can cause bloat. But, it may be for a different reason than what you are thinking. Alcohol dehydrates the body and increases the visible signs of cellulite, also known as my nemesis. Like galanin, both the bloat and the increased cellulite are tied together. Any alcohol will cause dehydration and inhibit vitamin absorption. This can lead to water retention, known as bloating, and increased cellulite since the skin is not as elastic as usual. Loss of elasticity in the skin can make cellulite easier to see because the fat molecules that are pulling on the connective tissue that is less elastic and more susceptible to that pulling effect. 

The Real Kicker

Ready to think all science is just bored people spinning a bottle on what new discovery has been made? Well, here is is. Long and broad scientific studies have found that women in their middle ages who have had a normal amount of wine on a daily basis (one 5-ounce glass) gain less weight and are less likely to become obese than those that did not. 

Of course, there are a few things we can do to ensure that one glass per day does not wreak havoc on our bodies. Be sure to drink plenty of water, only drink wine when your body is not digesting other foods, continue your normal healthy diet, and keep working out! All of these little things will ensure a healthy body now, and apparently, a healthy one later in life as well. 

TBT: What is Water Weight and How to Loose it

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Water weight is like a stealth bomber to so many people's fitness aspirations and one of the main causes of the dreaded mini yo-yo effect. With the mini yo-yo, you can gain and loose up to 10-pounds in as little as one night. Simply put, there is no way that we are able to gain pounds of fat or muscle that quickly, even if we are eating cruise ship style. Those crazy scale fluctuations that simply make no sense and leave me recalibrating my scale on an [almost] weekly basis can be attributed to water weight. This small annoyance has got me asking the questions what is water weight and where does it come from?

In simple terms, water weight is an abnormally large amount of fluid in our circulatory system. This fluid is mainly from the pressure in our capillaries getting too high. When this pressure gets to high, fluid is excreted into the surrounding tissue as a way of equalizing. Sometimes, this fluid is re-absorbed back into the capillaries when pressure regulates, and sometimes, it does not. When the fluid is not immediately re-absorbed, it becomes what we endearingly refer to as bloat or water weight.

Water weight can usually be found in our abdomen, legs, knees, and ankles. Although rare, water retention in the ankles and feet can also be a sign of congestive heart failure. This is normally only seen in people ages 50 and over. Other symptoms of congestive heart failure include fluid in the lungs and chronic coughing.  

There are a few less severe reasons for water retention other than congestive heart failure. Usually, bloating is brought on by a diet too high in sodium or alcohol, or too little water. By decreasing the alcohol consumption and limiting the amount of processed foods eaten on a daily basis, we can usually cut back the bloat. Of course, drinking at least 8 cups of water per day is vital for water retention prevention.

The average person will see a decrease in water retention after 1-4 days of a diet with lower sodium and alcohol and a higher intake of water. Sometimes, the weight loss process can take as long as three weeks, depending on one's diet. If your first go at loosing that water weight leaves you heavier rather than lighter, do not fret. It is common for our bodies to retain both the water we are drinking and the fluid in our body for a small amount of time. This normally goes away after the first 1-2 days.

Try eating grapefruits, blueberries, and non-artificial sweeteners to increase the water weight loss. Exercising at least 30-minutes per day will also help reduce water weight along with staying away from carbonated beverages, starchy foods, and dairy. For those who are extra serious about loosing those extra lb's, take Jillian Michaels water wight-loss challenge and drink 60-ounces of distilled water mixed with one tablespoon of sugar-free cranberry juice, 1 dandelion root tea bag, and two tablespoons lemon juice daily for a week. 

Check out this article for an in-depth list of foods to reduce bloating, and this article to find out some of the foods that cause it.  

Originally published on September 9, 2013 :)

How to Gain Weight The Healthy Way

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For some, being too thin or unable to gain weight is a legitimate problem. Sure, it may turn those of us trying to lower that scale's number green with envy, but gaining weight can be just as important (and difficult) as loosing it. In fact, in the past week I have had multiple people tell me they have had life-long issues with gaining weight. Some people need to gain weight after going through an illness or surgery, for others, it is just in the genes.

Just like weight loss plans, gaining weight can be done a few different ways- some are healthy and some are not.  Sure, about 99% of people will gain weight if they eat three meals a day from McDonalds, but this is unhealthy no matter who you are or how it effects you. Eating a diet high unsaturated fats, trans fats, salts, and empty carbs is no good. Thank goodness, there are a few other ways to gain weight that are better for us and work faster too!

Quit Smoking

This is a double whammy in the health department. On average, people who quit smoking gain between five and ten pounds. A cigarette-free lifestyle will also increase energy, increase immunity, decrease illness, give a better complexion, massively reduce the risk of cancers, and increase one's lifespan. Yes, this can be an extremely difficult process, but it is one that comes with too many rewards to pass up. 

Nicotine replacement therapy is one of the most common ways for smokers to take the leap. Researchers have found that NRT will help during the first six weeks of quitting, but does not help increase long-term results. If you are looking to use e-cigarettes, you may want to do some research before purchasing your starter kit. Researchers are finding that e-cigarettes are 10% less successful that quitting smoking cold turkey. When it comes to quitting, the old school method may still reign supreme. 

If you have unsuccessfully tried to quit smoking in the past, there are a few great resources that I would recommend. First, this wikihow article may seem cheesy, but there are some great knowledge nuggets mixed in through out. Next up is cancer.org's internet database of smoking tips and related articles. Finally, this 25-step how-to created by Reader's Digest has some great tips and bits of knowledge as well.

Eat Plenty of Snacks

Snacking throughout the day is a great way to keep your body at a healthy weight level. To make sure you are doing your body proud, try to keep an even mix of simple sugars, fats, and proteins in each snack. If you are really trying to pack on the calories, drinking your snacks will be the best option out there. Protein shakes tend to have a higher amount of healthy carbs, protein, and fats than other energy drinks, juices, or meal replacement shakes. Try to snack between 2-3 times per day and have at least 1-2 of those snacks be a meal replacement shake.

Weight Train

Weight training can be great for gaining weight and loosing it. If you wish to gain weight, keeping a high calorie diet while weight training is best. Be sure to mix in some cardio with your weight training. Weight training is great, but it is not enough. Those trying to lose weight tend to schedule three days of cardio and two days of weight training in their weekly exercise repertoire. If weight gain is your goal, try flipping this on it's head. Weight training three days a week with cardio mixed in will help muscles bulk a bit faster.

Be sure to eat a post-workout snack high in protein, fats, and carbohydrates. A protein shake or energy bar would be the perfect post-workout snack! Weight training will increase your muscle size and your metabolic rate. Be sure to add in extra calories and fats to keep up with this higher metabolism.

Have a High Nutrient Diet

Eating a lot of unhealthy foods multiple times per day is one way to gain weight, but this will increase your risk of heart disease, diabetes, and a whole slew of other not-so-great issues. To gain weight and be healthy, eat a diet high in plant fats, lean proteins, and simple sugars. Plant fats such as those found in nuts, avocados, almonds, hummus, almond butter, and peanut butter are high in monounsaturated fats and nutrients. Eating plant based fats instead of animal based fats will give the same fat content, but does not pack in as much saturated fats. A diet high in saturated fats increases the Low Density Lipoprotien count and increases the risk of heart disease. 

Try placing chopped nuts on a salad or creating a trail mix snack. You can also use almond butter, whole wheat bread and banana for a healthy, high carb sandwich. Eating multiples of mixed food like these will also take your body longer to break down and increase nutrient retention.

Dried fruits are also great if you are trying to pack on a few pounds. Dried fruit is about 1/4 the size as it's full bodied counterparts. This means that the same one cup of dried berries or bananas will give four times the sugars, carbs, vitamins, and nutrients. It is wise to get no-sugar-added dried fruit since the fruit alone already has such a high amount of sugars. 

Don't Leave Out the Extras

If you are trying to gain weight, you are at a distinct condiment advantage. Adding on extras to your meal like ranch dressing, nuts, ketchup, olive oil, and mayonnaise can help in the weight department. Add at least one of these to every meal to increase the carb and fat density. Dressings of any kind can be used on salads, sandwiches, veggies, anything. Just be to opt out of the low-fat and fat-free options. These are rarely good for anyone and especially bad for those trying to gain weight.  

Add full fat cheeses to salads, soups, and sandwiches for an extra dose of hearty. These will increase the carb and fat count of any meal.