I am currently sitting in Legal Seafoods in Boston waiting for my flight to Houston. I will be coaching at the JO training camp this weekend and I am stressed trying to figure out how I will get it all done. I am a notorious list maker. The best intentions and most focused to-do list can be derailed by the slightest distraction. Productivity killers are everywhere. [Read more…]
Rewards of Coaching
I am up at Salto Gymnastics in Edmonton, Alberta Canada doing a clinic. Last night after the “gym” part of the clinic I had an opportunity to sit down with the gymnasts and let them know HOW IMPORTANT they are to their coaches. That after a coaches immediate family, the coach probably spends the most amount of time thinking about THEM. As coaches we may may feel unappreciated sometimes but the girls last night really took it to heart. [Read more…]
How To Take Photos in The Gym. Part 1
Choosing and Using Your Hardware.
Gym Momentum Camp coach and photographer Rebecca Sykes shares some tips on photography in the gym.
SHARE THIS WITH THE PARENTS FROM YOUR GYM.
6 Horrifying Lies The Food Industry is Feed YOU!
If there’s one thing in the world the food industry is dead set against, it’s allowing you to actually maintain some level of control over what you eat. See, they have this whole warehouse full of whatever they bought last week when they were drunk that they need to get rid of — and they will do so by feeding it all to you. And it doesn’t matter how many pesky “lists of ingredients” and consumer protections stand between you and them.
#6. The Secret Ingredient: Wood

You know what’s awesome? Newspaper. Or, to be precise, the lack thereof. The Internet and other electric media have all but eaten up classic print media, with the circulations of almost all papers on the wane. Say, do you ever wonder what they do with all that surplus wood pulp?
“But Tony,” you inquire, “what does this have to do with food ingredients?”
Getty
And I look at you squarely in the eye, then slowly bring my gaze upon the half-eaten bagel in your hand.
Oh, shit …
The Horror:
What do they do with all the cellulose wood pulp? They hide it behind a bullshit name and make you eat it, that’s what.
Getty
The best part of waking up, is wood pulp in your face!
And everybody’s doing it. Aunt Jemima’s pancake syrup? Cellulose. Pillsbury Pastry Puffs? Cellulose. Kraft Bagel-Fuls? Fast-food cheese? Sara Lee’s breakfast bowls? Cellulose, cellulose, damn cellulose.
Schuym1
Et tu, Hot Pockets?
It turns out that cellulose can provide texture to processed foods, so food companies have taken to happily using it as a replacement for such unnecessary and inconveniently expensive ingredients as flour and oil. As the 30 percent cheaper cellulose is edible and non-poisonous, the FDA has no interest for restricting its use — or, for that matter, the maximum amount of it that food companies can use in a product. It is pretty much everywhere, and even organic foods are no salvation — after all, cellulose used to be wood and can therefore be called organic, at least to an extent.
But the worst thing about cellulose is not that it’s everywhere. The worst thing is that it is not food at all. Cellulose is, unlike the actual, normal food items you think you’re paying for, completely indigestible by human beings, and it has no nutritional value to speak of. If a product contains enough of it, you can literally get more nutrients from licking the sweet, sweet fingerprints off its wrapper.
Getty
That loaf and the chopping block have an equal wood content.
#5. Zombie Orange Juice

Quick, name the most healthy drink your nearest store has to offer. You said orange juice, didn’t you? It’s what everybody makes you drink when you get sick. Hell, that shit must be like medicine or something. And the labels are always about health benefits — the cartons scream “100 percent natural!”, “Not from concentrate!” and “No added sugar!”
Getty
“Less than four thumbs per gallon!”
And why not believe them? When it comes to making the stuff, orange juice isn’t sausage. You take oranges, you squeeze oranges, you put the result in a carton, with or without pulp. End of story, beginning of deliciousness.
But what if we told you that “freshly squeezed” juice of yours can very well be a year old, and has been subjected to stuff that would make the Re-Animator puke?
Packaging Gateway
Tropicana’s bottling room. Not pictured: Anything orange.
The Horror:
Ever wonder why every carton of natural, healthy, 100 percent, not-from-concentrate orange juice manages to taste exactly the same, yet ever so slightly different depending on the brand, despite containing no additives or preservatives whatsoever?
The process indeed starts with the oranges being squeezed, but that’s the first and last normal step in the process. The juice is then immediately sealed in giant holding tanks and all the oxygen is removed. That allows the liquid to keep without spoiling for up to a year. That’s why they can distribute it year-round, even when oranges aren’t in season.
Amazon Fresh
Thanks to science, we can enjoy screwdrivers from Christmas to the 4th of July.
There is just one downside to the process (from the manufacturers’ point of view, that is) — it removes all the taste from the liquid. So, now they’re stuck with vats of extremely vintage watery fruit muck that tastes of paper and little else. What’s a poor giant beverage company to do? Why, they re-flavor that shit with a carefully constructed mix of chemicals called a flavor pack, which are manufactured by the same fragrance companies that formulate CK One and other perfumes. Then they bottle the orange scented paper water and sell it to you.
And, thanks to a loophole in regulations, they often don’t even bother mentioning the flavor pack chemicals in the list of ingredients. Hear that low moan from the kitchen? That’s the Minute Maid you bought yesterday. It knows you know.
Getty
“Braaaaaaaains!”
#4. Ammonia-Infused Hamburger

Any restaurant that serves hamburger goes out of its way to reassure you how pure and natural it is. Restaurant chains like McDonald’s (“All our burgers are made from 100 percent beef, supplied by farms accredited by nationally recognized farm assurance schemes”) and Taco Bell (“Like all U.S. beef, our 100 percent premium beef is USDA inspected, then passes our 20 quality checkpoints”) happily vouch for the authenticity of their animal bits. Their testaments to the healthiness and fullness of their meat read out like they were talking about freaking filet mignon.
McDonalds
Above: Gourmet as balls.
And aside from the rare E.coli outbreak, the meat is clean. It’s how they get it clean that’s unsettling.
The Horror:
Ammonia. You know, the harsh chemical they use in fertilizers and oven cleaners? It kills E.coli really well. So, they invented a process where they pass the hamburger through a pipe where it is doused in ammonia gas. And you probably never heard about it, other than those times that batches of meat stink of ammonia so bad that the buyer returns it.
Carol Guzy
If your Big Mac ever tastes like pee, this is why.
The ammonia process is an invention of a single company called Beef Products Inc., which originally developed it as a way to use the absolute cheapest parts of the animal, instead of that silly “prime cuts” stuff the competitors were offering (and the restaurant chains swear we’re still getting). Consequently, Beef Products Inc. has pretty much cornered the burger patty market in the U.S. to the point that 70 percent of all burger patties out there are made by them. Thanks, ammonia!
#3. Fake Berries

Imagine a blueberry muffin.
Getty
One muffin, you greedy bastards.
Even with your freshly gained knowledge that there may or may not be some cellulose in the cake mix, it’s pretty impossible not to start salivating at the thought. This is largely because of the berries themselves. What’s better — they’re so very, very healthy that it’s almost wrong for them to taste so good.
Getty
We could taste delicious if we wanted to. Stupid show-off berries.
Everything is better with blueberries — that’s why they put them in so many foods. Now that we think of it, there sure seems to be a lot of blueberries in a lot of products. You’d think we’d see more blueberry fields around …
The Horror:
… not that it would do any good, as the number of blueberries you’ve eaten within the last year that have actually come from such a field is likely pretty close to zero.
Getty
We can almost hear the muffins mocking us.
Studies of products that supposedly contain blueberries indicate that many of them didn’t originate in nature. All those dangly and chewy and juicy bits of berry are completely artificial, made with different combinations of corn syrup and a little chemist’s set worth of food colorings and other chemicals with a whole bunch of numbers and letters in their names.
They do a damn good job of faking it, too — you need a chemist’s set of your own to be able to call bullshit. You can sort of tell them from the ingredient lists, too, if you know what to look for, although the manufacturers tend to camouflage them under bullshit terms like “blueberry flakes” or “blueberry crunchlets.”
Natural News TV
Nothing says “nature” like petrochemical-derived food coloring.
There are a number of major differences between the real thing and the Abomination Blueberry: The fake blueberries have the advantages of a longer shelf life and, of course, being cheaper to produce. But they have absolutely none of the health benefits and nutrients of the real thing. This, of course, doesn’t stop the manufacturers from riding the Blueberry Health Train all the way to the bank, sticking pictures of fresh berries and other bullshit cues all over the product packaging.
Now, here’s some good news: The law does require the manufacturers to put the whole artificial thing out there for the customers. The bad news, however, is that they have gotten around this, too. First up, the Kellogg’s Mini-Wheats way:
This is somewhat recognizable. They just stick a picture of the berries there, while not actually bothering to conceal the fact that the actual cereal looks like it’s made of cardboard and Smurf paste.
A bunch of Betty Crocker products and Target muffins use the second route, which brings the cheat level even further by actually containing an unspecified amount of real berries. This way they can legally advertise natural flavors while substituting the vast majority of berries with the artificial ones.
Getty
All but three of these are made of plastic.
Or, you can just take the “we don’t give a fuck anymore” route, as evidenced by General Mills’ Total Blueberry Pomegranate cereal. The whole selling point of the product is that it contains a bucketload of blueberries and pomegranates, and the package boasts all the buzzwords the marketing department has been able to dream up:
Find The Best
Dick.
In reality, not only are the blueberries fake, but also they’ve forged the freaking pomegranates as well.
#2. “Free Range” Chickens That Are Crammed Into a Giant Room

Buying “free range” eggs is one of the easiest ways to feel good as a consumer — they are at least as readily available as “normal,” mass produced eggs from those horrible giant chicken prisons Big Egg maintains. Hell, they even cost pretty much the same. There’s literally no reason not to buy free range even though, now that we think about it, we’re not actually sure what that means. But the animals must live in pretty good conditions. In fact, let’s buy our meat and poultry free range, too!
Getty
Fresh air, green grass, plenty of cocks … free range chickens have it good.
Well, according to law, the definition of “free range” is that chickens raised for their meat “have access to the outside.” OK … so that’s not quite as free as we assumed, and it appears to only apply to chickens raised for their meat. But at least they still have some freedom, what with the outside and all that.
The Horror:
Words have power, and “free range” in its original sense means unfenced and unrestrained. That makes it a powerful phrase that, no matter how smart we are, conjures subconscious images of freedom hens, riding tiny little freedom horses out on the plains, wearing hen-sized cowboy hats and leaving a happy little trail of delicious freedom eggs in their wake. There may be mandolin music.
Getty
Although we have it on good authority that chickens prefer Jay-Z.
But the reality is there are absolutely no regulations whatsoever for the use of the term “free range” on anything other than chickens raised for their meat. Your Snickers bar could be free range for all the government cares.
The industry knows this full well and happily makes us lap up the free range myth, even though in reality a free range hen lives in pretty much the same prison as a battery cage hen — except its whole life takes place in the prison shower, rather than a cell.
Getty
Look, they’re free!
Awareness of the free range myth is slowly increasing, but although a manufacturer that has been pushing his luck a bit too much does get jailed every once in a while, that doesn’t do much to the overall phenomenon. In fact, Europe is set to ban egg production in cage systems come 2012. Guess what the replacement is going to be?
#1. Bullshit Health Claims

Nuts that reduce risk of heart disease. Yogurts that improve digestion and keep you from getting sick. Baby food that saves your kid from atopic dermatitis, whatever the hell that may be. Products like that are everywhere these days, and we do have to admit it’s hard to see any drawbacks to them. We eat yogurt anyway, so why not make it good for our tummy while we’re at it?
Getty
“This brand treats syphilis and diabetes.”
It’s just that we can’t keep wondering where all these magic groceries suddenly appeared from. One day your peanuts were peanuts, and then, all of a sudden, it was all coronary disease this and reduce heart attack risks that. Maybe Food Science just had a really, really productive field day a while back?
Or, of course, it could be that we’re being fooled yet again.
Amazon Fresh
We don’t know if we could handle Mr. Peanut lying to us.
The Horror:
The vast majority of product health claims use somewhat older technology than most of us realize: the ancient art of bullshitting. The “health effects” of wonder yogurts and most other products with supposed medical-level health benefits can be debunked completely, thoroughly and easily. So why are they able to keep marketing this stuff?
It all started in 2002, when many ordinary foods found themselves suddenly gaining surprising, hitherto unseen superpowers. This is when the FDA introduced us to a new category of pre-approved product claims. It was called “qualified health claims,” and it was basically just another list of marketing bullshit the company can use if their product meets certain qualifications. This was nothing new. What was new, however, was that the list said no consensus for the scientific evidence for the product’s health claims was needed.
Getty
“That pepper will keep you hard for hours, and eggplant works in lieu of chemotherapy.”
Since “no consensus needed” is law-talk for “pay a dude in a lab coat enough to say your product is magic and we’ll take his word for it no matter what everyone else says,” companies immediately went apeshit. Suddenly, everyone had a respected scientist or six in their corner, and the papers they published enabled basically whatever they wanted to use in their marketing and packaging.
We’re not saying that none of the products boasting health properties work. There are plenty out there, but they’re kind of difficult to find under the constant stream of bullshit supplementary claims. Come on, food industry — just tell us the truth. Don’t you realize that we’ll just eat it anyway? Shit, people still buy cigarettes, don’t they?
Thoughts from Gym Momentum Camp 2013
This post is a little over due. It was started when I had just returned from Gym Momentum Camp in NY where we had a great group of kids and coaches. The Gym Momentum staff we had this year were-
- Ivan Ivanov
- Rick McCharles
- John Wojczuk
- Brock Freehling
- Rebecca Sykes
- Carly Meyer
- Daire Oceallag
- Matt Yellis
- James Parent
- Rob Murray
- and me- Tony Retrosi
One of the things I love about camps is getting together with other coaches in a social setting. Typically all conversations lead back to the gym. What we are doing with a particular group that is working and what isn’t working. Hoping for some help from some of the other coaches. This year we seemed to get a little bogged down with coaches looking for quicker ways. In the end- There are no shortcuts, crash programs or quick fixes that will get you there faster. You will always have to pay the piper whether it is sooner or later. It is better to pay up front by being very thorough in the development process with a balanced program that builds a solid foundation. All components of fitness must be trained at all times of the training year and the career, just the proportion and emphasis changes with advancing training age and proficiency. At younger training ages, especially during periods of rapid growth and development it is tempting to try to accelerate the process, because they can but they will pay for it later on. My concern today is that young athletes over compete and under prepare in terms of sound fundamental training. They can continue to advance on talent and competitiveness and then the roof caves in either with serous injuries, performance stagnation or performance decrement. Pay the piper, take care of fundamentals heed the wisdom of the body and train appropriate for the athlete’s level of development. Rome was not built in a day; training accumulates day-to-day, week-to-week, month-to-month and year-to-year. Take time and do it and teach it right the first time.
It is a given that to achieve any level of success in gymnastics demands hard work. That being said ANYONE can work hard. Champions are the ones who work smart. They know how to balance the work in order to get full benefit from the time and effort in training. Some gymnasts and coaches make the choice to try to go hard all the time with the HOPE that they will survive. It is just that hope. And hope does not win medals. In reality more often than not it is this athlete who is seldom there when it counts the most. They either get hurt or spend all their time managing nagging injuries that keep them from achieving results. The alternative is to train smart, understand their capabilities and recoverability so that they can thrive and be at their best when the stakes are highest. Smart training balances the hard with the easy, it takes into account individual differences and allows for differing adaptation times to different training demands. To train smart listen to your gymnasts and have them listen to their body. Follow what it is telling you. Training accumulates over time so recognize that you are in it for the long term.
To be a Good and effective coach – it demands a careful blend of art AND science. It is not an either or proposition. Modern coaching necessitates that the coach have a sound foundation in sports science which means the coach is educated in sports science, but is not a sport scientist (I leave it up to Dr. Sands and Dr. George!) You can learn the science in school or by reading, you can’t really learn to coach in a classroom, online or in a book. You must get out and practice coaching. Coaching is something YOU ARE not something you do. Day to day coaching demands artistry to achieve results. In today’s world, with the stress on science and technology it is too easy to forget the art and focus on the science. The words of Bill Sweetenham from the Global Coaching House last summer in London sum it all up quite nicely: “ Science is only useful if it makes the coach a better artist.”
Master the Basics
One of my favorite Blogs is Functional Path Training by Vern Gambetta. This post was largely taken from one he wrote.
If you don’t get the basics right then everything that follows will be compromised.
In my experience the difference between good and great gymnasts tends to be that that the great ones always pay attention to the basics and have flawless mastery of the basics. They never stray far from the fundamentals; in fact no matter where they are in their career they touch the basics everyday.
Sure it is mundane, some have called it boring, but to be the best requires mastery of the basics. Advanced skill and technique is built upon sound fundamentals. The most basic of the basics are fundamental movement skills – pull, push, squat, bend, extend, rotate, reach, step, leap, starting, stopping, jump etc. It may not be as exciting as trying to master a double back but it will serve you well in the short and long run. The great John Wooden felt that most mistakes under pressure in games was caused by weaknesses in fundamental basketball skills. Each day in each of his practices a significant amount of time was devoted to proper execution of fundamentals. You will NEVER really Rise to the occasion. You will sink to the level of training which you have mastered.
A base of fundamentals is the foundation for more complex skills and creativity in movement. Keep it simple, link and connect basic movements to achieve advanced skill and training. If you don’t know the alphabet you can’t spell a word, if you can’t spell you can’t write sentences, if you can’t write sentences then you can’t compose paragraphs or write an essay much less write the great American novel. Master the movement ABC’s and go higher faster and stronger.
5 Minute Drills for Bars. JUNE
Yesterday there was an informal meeting with primarily Level 9/10 coaches from New Hampshire. I feel very lucky that coaches in my State, by and large, get a long. The discussion was about drills we can do with our developmental gymnasts to improve the upper levels at bars. Each coach was going to come up with some drills that take about 5 minutes and implement them for about one month. These are some drills that I have been doing with my current group of level 4 and 5 since the end of competition season.
5 WORST COFFEE DRINKS
The Heatwave that hit the Northeast this week really caught us by surprise. With temperature that hot close to 100 here in Northern New England. Steamy weather calls for a refreshing drink and if you’re in need of caffeine and in the mood to treat yourself, it’s possible you’ll order up a decadent coffee drink.
Even though coffee, of its own accord, is a health food (in my humble opinion), once you add the sweeteners, flavorings and heavy dairy, things can get a little dicey. In fact, one 2009 review of available coffee drinks in the U.S. found that the worst offenders tallied a whopping 561 calories. In the interim, fast food restaurants have made some concessions to improve their overall calorie, fat and sugar contents. Has it been enough?
I decided to take a look at what’s available. Read on for a few of the biggest offenders I found.
Do you go for coffee drinks?
What’s the best alternative you can think of?
Burger King Mocha Latte A large Mocha Latte from the No. 3 fast food chain in the country has 270 calories and 36 grams of sugar, which is more than the American Heart Association’s recommended daily allowance of sugar for an adult woman. A better option? Since all the iced coffee drinks are pre-sweetened, try their hot Smooth Roasted Coffee.
Dunkin’ Donuts Coffee Coolata At 540 calories and 102 grams of sugar, a large cup of this Dunkin’ Donuts frozen coffee concoction accounts for more than a quarter of the typical American’s daily caloric intake. What’s more, the 102 grams of sugar add up to more than 2.5 times the recommended daily intake for an adult man, according to the AHA. The most shocking thing? This isn’t even the most caloric coffee drink on the menu — if a Coffee Coolata is made with cream instead of whole milk, the calorie count surges to 860 — nearly half the average daily calorie allotment. If you’ve got the craving, why not try an Iced Latte? At 120 calories and 10 grams of sugar, it’s a relative diet bargain.
Starbucks Coffee Frappuccino After Starbucks changed their default preparation from whole to 2 percent milk, it seemed like the company might take their super-sized coffee drinks in the right direction. But even with using 2 percent, a Venti size of the classic Coffee Frappucino has 330 calories and 69 grams of sugar. Instead, try a plain Iced Coffee With Milk — a Venti with 2 percent has just 60 calories and 5 grams of sugar. You’ll still get the caffeine kick and refreshment of a cold drink — and all the health benefits coffee provides.
McDonald’s McCafe Iced Mocha At 480 calories and 62 grams of sugar, the Iced Mocha is better off than some of the chain’s other large, frosty, sweet drinks, like the 670-calorie Mocha Frappé or the McCafé Chocolate Shake, which clocks 120 grams of sugar — but that’s the best thing to be said of it. Better to stick with the McCafé Iced Coffee without liquid sweetener: It’s just 100 calories for a large, even with light cream.
Seattle’s Best Chocolate Coffee Crunch Javakula Seattle’s Best doesn’t usually end up on “worst of” fast food lists, but their Javakula fits the bill, with a whopping 660 calories for a large. The 100 grams of sugar are also shocking — and make pretty much any other drink on the coffee menu preferable. Our favorite? The cold-brewed Iced Coffee, which has 0 calories when served black and without sweetener.
Time to drink your coffee like an adult. For me. Black coffee. No sweeteners. Hot or iced it doesn’t matter.
Food and Drinks that may cause dehydration
This last weekend we had an unusually early heat wave in the Northeast. Temperatures approached 100F. Of course it was the weekend of my gym show at my gyms. When the mercury rises, it’s natural to feel a little parched. But with sky-high temps, harmless thirst can in some instances become a more serious heat-related illness like heat exhaustion or heatstroke.
Aside from your usual water intake, a number of foods that are loaded with water can help keep you safely hydrated this season. But what about the foods that do damage to your hydration equation? A common myth is that a single cup of coffee or tea is dehydrating. Luckily for iced coffee fans, that’s not enough to cause problems, says Monica Reinagel, MS, LDN, CNS. Both coffee and tea are, unsurprisingly, also high in water. And while the caffeine in your mug is dehydrating, the water makes up for it and more, ultimately leaving you more hydrated in the end. Even soda, which I don’t recommend you drink for hydration (or otherwise!), doesn’t have enough caffeine to wring you dry. Of course, if you’re really overdoing it on the caffeine, ingesting upwards of 500 to 600 milligrams a day, according to the Mayo Clinic, it is still possible to become dehydrated from your java habit. But hopefully you’re not downing five cups of coffee a day.
Caffeine overconsumption aside, there are some foods and drinks that can contribute to dehydration, even if you’re eating sensible quantities. It’s not that you need to avoid these picks in the throes of the next big heat wave, says Reinagel, but it is a good idea to up your fluid intake if your diet is high in the following.
Alcohol . That summer sangria might be refreshing, but it’s a natural diuretic. Alcohol causes cells to shrink, which squeezes extra water out, giving drinkers that urge to hit the restroom, and fast. All those trips to the loo deplete your body’s natural water stores, which is why you might wake up with a pounding headache the morning after a big night out, says Reinagel. And if you’re drinking outside on a hot summer day, there’s even more reason to up your H2O intake, she says. “You could get behind in the dehydration game, with the effects of alcohol and the more profound cause of dehydration: sweating.” And although your adult beverage of choice is technically a liquid, unlike coffee and tea, the fluids in alcoholic drinks don’t compensate for their dehydrating effects, says Reinagel, especially if you’re having something particularly boozy, like a martini, she says.
Protein . A number of people have turned to higher-protein diets recently, says Reinagel. But whether they’re looking to up muscle mass or curb hunger, a little-known side effect of going protein-heavy is that you may become dehydrated, she says. The body has to use more water to flush out the naturally-occurring nitrogen in protein, which results in more trips to the bathroom, she says. It’s not that high-protein diets are too be avoided; just consider upping your fluid intake simultaneously, she says.
Herbal Supplements. A number of herbs and supplements have long been used as folk remedies for bloating, thanks to their urine-increasing properties, including parsley, celery seed, dandelion and watercress. In a 2002 study, researchers found that rats given a parsley seed extract drink excreted a greater volume of urine than when they drank plain water. And dandelion extract showed “promise” as a diuretic in humans according to a 2009 study. Because of their ability to increase urine production, all of the above have been used medicinally to treat conditions like urinary tract infections, kidney stones and bloating, according to WebMD, both as foods and in supplement form. While they may indeed help reduce water retention if you’re feeling bloated, if you’re not experiencing bloat you could run the risk of depleting your water stores, says Reinagel. However, you’d really have to overdo it, says Mitzi Dulan, RD, CSSD. Even though “no one eats parsley in excess,” she says, “it’s important to look at the volume [you’re ingesting] and find out if there’s a toxic level and be aware of that,” especially when taking supplements that haven’t been studied extensively, she says.
Asparagus Well-known for altering the odor of urine, asparagus likely also produces more of it, thanks to an amino acid called asparagine, which operates as a diuretic, according to EatingWell. It’s been thought to help UTIs and other painful urinary tract conditions, according to WebMD. However, says Reinagel, there’s virtually no risk of becoming dehydrated from eating asparagus alone, since vegetables are naturally high in water. “When you have a diet high in fruits and vegetables, you’re going to end up urinating more because those foods are high in water,” she says. That doesn’t mean you’re at risk.


