That's Fit

Water weight is an amazing phenomenon. Step on the scale just before you go to bed, and you might find that you've gained one, two, even five mystery pounds since morning.

Our bodies need water, but certain lifestyle habits can make us retain more than we need. Lack of exercise, too much salt, too much sugar, poor nutrition -- these things can lead to bloating and unnecessary water weight. AOL Body has 11 tips for losing the water weight in a safe and healthy manner, including:

• Cut out processed foods, which often have far more salt than you need.
• Eat a minimum of 1200 calories a day. Under eating can make you retain water as well.
• Avoid sugary snacks.
• Exercise several times a week to help your lymphatic system work more efficiently.
• Drink plenty of water.

Click on the full article for more tips, and remember -- it's not too late to join the Summer Quick Fix Challenge!

Got a sensitive digestive system? I sometimes do. Mostly, my trouble comes in the form bloating and I never really know exactly why it happens. I've stumbled upon a few possible reasons, though. Here they are.

Maybe I'm not eating enough fiber. The recommended intake for adults is 25 to 35 grams a day but the average American gets only half of that. Slowly adding fiber to my diet and keeping my intake consistently high should minimize bloating, and cramping too.

Perhaps I'm lactose intolerant, which tends to happen at midlife. I'm 37. Antibiotics could be the culprit -- except that I'm not taking any at this time and haven't for a while now. Maybe I need a probiotic to replenish bacteria in my tummy. It could also be water -- I know I need more of this staple in my diet.

In order to pinpoint my exact problem, I'd be wise to keep a diet and symptom diary -- I'm already toying with a food journal for calorie counting purposes so I suppose I could blend the two -- to help me detect exactly when my problems arise. I might see some connections between bloating and eating this way.

Is bloating a bother for you? If so, what ever do you do?

Does it ever seem like no matter how consistent or good you are on your diet the scale seems to go up and down, by just a few pounds, on an unpredictable basis like it has a mind of its own? You're not alone -- women the world over experience this same frustrating phenomenon. It can be due to any number of reasons, from hormones to something you ate the day before. According to Women's Health here are a few of the most common causes:

• You just drank a big glass of water. You can gain up to a pound instantly just by drinking 16oz of any fluid.
• You're constipated. Believe it or not as much as 2 pounds can be caused by this alone.
• You had an extra salty dinner last night (Chinese anyone?). Your body can retain as much as 2 or 3 pounds overnight trying to dilute all the sodium.
• You're on a vacation overseas. Taking a flight of more than 4 hours can cause your body to retain water due to the changes in air pressure.
• You're expecting your period. Hormonal fluctuations in the days right before your period can cause weight gain and bloating (I think we all knew about that one already).

Any others that you've noticed?

Ladies, of course you can choose to see the negatives and focus on PMS and bloating or whatever, but when your period rolls around every month why not focus on the positives instead? And the rest of the month, as things are happening and changing in your body, why not use all that to your advantage also? Although hormone fluctuations generally have a bad reputation, they can have benefits if you understand them. For example, in days 1-10 of your cycle (1 being the first day of your period) it'll be easier to quit smoking, days 11-14 are the best times to schedule a routine OB appt or to make a large corporate presentation, and days 15-28 are the most conducive to burning and losing belly fat.

Who knew? Mark your calendars!

Have an event to go to in the next few days and want to lose some extra weight quickly? Celebrity trainer Jillian Michaels has this quick tip: Take 16 oz of distilled water, and add:

• 1 tablespoon of sugar-free cranberry juice
• 2 tablespoons of lemon juice
• 1 dandelion root tea bag

Chug this mixture, and do so every day for a week. Apparently, the mixture is a natural diuretic that will get rid of any excess water bloating. Obviously, this isn't a long-term solution but it sounds like a healthy way to fit in into those jeans -- if it works, that is.

Have you tried this?

When you think of indigestion you think of stomach acid. In most cases it is not the stomach acid creating the indigestion but a lack of it. Hydrochloric acid and pepsin, an enzyme working in an acid environment are needed to break down food effectively. A shortage of the two will result in sluggish digestion of food and indigestion. In this pill popping era we live in, getting rid of indigestion could be as simple as a shot of Apple Cider Vinegar after a meal to get rid of the bloating and indigestion we sometimes experience. Now I am not a doctor and this is just my personal experience, but for the last 5 weeks I have been using natural organic Apple Cider Vinegar with "Mother" that I bought in a health food store and it has worked wonders for me. So much that I recommended it to a friend and it is helping with their indigestion problem also.

Vinegar is a popular folk remedy to be sure, and there is limited science research behind it. One thing doctors agree on is that in limited doses, vinegar will not hurt you and it just might work. So you can be the judge.

Ladies, next time you find yourself overtaken by irrational cravings for anything sweet, salty, savory or just plain bad for you, check the calendar--it's probably that dreaded PMS rearing it's ugly head yet again. Myself, I crave carb to the point where I could pretty much consume a loaf of bread on my own, but don't.

AOL has put together this guide to the most common cravings and suggests healthier choices that should satisfy the craving just as well. Chocoholics should try for some chocolate-covered fruit to get their coco fix with along with some vital nutrients as well. Salt fiends should try some nuts. And carb-fiends like myself should opt for whole grains and limited servings.

What helps you through that time of the month?

For as long as I can remember, I've struggled with IBS (irritable bowel syndrome) and while I try not to let it control my life, I find myself avoiding foods I know are hard for me to digest because, even though I love them, it's not worth spending the day in pain for. But even if you don't have a digestive system condition, there are just some foods that are harder for your body to break down than others, leading to an array of problems from heartburn to bloating and everything in between. MSN has come up with this list of things that are hard on your digestive track. Things to avoid include beans, ice cream, chocolate, broccoli, citrus fruits and spicy foods, plus some surprising things like chicken nuggets and--who would've thunk it--mashed potatoes.

What do you think? Do these things leave you running for the bathroom?

For millions of Americans that are lactose intolerance, how can you make sure that you get enough vitamin D and calcium in your diet needed to build strong bones and help ward off osteoporosis later in life. Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk. Lactose intolerance is caused by a shortage of the enzyme lactase, which is produced by the cells that line the small intestine. Lactase breaks down milk sugar into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream. People who do not have enough lactase to digest the amount of lactose they consume may feel very uncomfortable when they digest milk products. Common symptoms, which range from mild to severe, include nausea, cramps, bloating, gas, and diarrhea. Symptoms begin about 30 minutes to 2 hours after eating or drinking foods containing lactose.

Here are some foods to add to your daily diet when milk and dairy products are not an option. A 3-ounce serving size of canned Atlantic sardines contains 325 milligrams of calcium, compared with 336 milligrams for a 1.5-ounce serving of Swiss cheese. 1 Cup of fortified soymilk contains 200 milligrams of calcium. Sardines are an excellent calcium source because they contain soft bones. An orange has 48 milligrams of calcium. A cup of raw broccoli contains 43 milligrams, a cup of raw kale, 90 milligrams, and an artichoke delivers 56 milligrams of calcium. A 3-ounce serving of fish such as salmon, mackerel, and tuna has more natural vitamin D than a cup of milk. 1/2 cup of pinto beans contains 40 milligrams of calcium. Calcium supplements are helpful, especially for people who need more calcium or aren't able to get enough in their diet. But remember that getting calcium from food offers other benefits, such as fiber, antioxidants, and protein.