TresSugar

You Asked: Burning Lungs From Running in the Cold

FitSugar — Thu, 19 Nov 2009 05:50:49 -0800

Hi Fit,
I recently started running outdoors and am really enjoying it. It's started to cool off, and breathing in the cold air really burns my throat and lungs when I jog. Is there anything that can be done to prevent this?
- Winter Runner

Ahhh, the cold weather is moving in, and I give you credit for continuing your outdoor runs even though the temps have dropped. Running in the crisp air can be so exhilarating to your body and your mind, but your lungs are another story. I have some ideas about how to make your respiratory system happier, though, so continue reading

You Asked: Energy Bar For a Meal?

FitSugar — Tue, 17 Nov 2009 09:00:48 -0800

Dear Fit,
I just got off the phone with a friend and I need some advice. She says for breakfast, she eats one Balance Bar. I know some bars are fortified with vitamins, but this doesn't seem like enough to me - calorie- or nutrition-wise. What do you think? Is it OK to eat an energy bar for a meal?
-Concerned Friend

This is an excellent question because I think many people grab a bar for a quick meal because it's quick, easy, and fairly inexpensive. Is it enough, though? To find out what I think read more.

Replacing a meal with an energy bar is not a good idea. For one, most bars contain only about 200 calories. That calorie amount is suitable for a snack, not a meal. Another reason is that those bars were designed to give someone energy before or after a workout, so they tend to be high in carbs and low in fiber. That translates to quick energy at first, but your friend probably feels tired and hungry soon after. The low fiber issue may also affect regularity. The bottom line is that energy bars are not designed to replace a well-balanced meal, since they won't offer the same kind of nutrition. Even the ones that are fortified with vitamins and minerals only offer about 25 percent of your RDI, which isn't very much.

I think it's best to ask your friend why she's only eating an energy bar for breakfast. Is she short on time? Is she trying to lose weight? Does she think it's healthy? Once you find out her reasoning, you can suggest healthy breakfast ideas that suit her needs. There are plenty of tasty options that are high in protein and fiber to offer sustained energy, are easy to make, and won't break the calorie bank.

You Asked: Is Morning the Best Time to Do Yoga?

FitSugar — Tue, 10 Nov 2009 13:30:21 -0800

Dear Fit,
The holidays are fast approaching, and I wish I loved this time of year but I'm already stressed out about hosting Thanksgiving dinner, what to get for my picky in-laws, and dealing with traveling. I've heard yoga can help people relax, so I wanted to give it a try. A friend of mine says that she does a short session in the morning every day, including sun salutations (whatever those are), and a sequence of standing and seated yoga poses. I'm really not a morning person, but if practicing in the a.m. will help me calm down after realizing a flight to my parents house for X-mas is going to cost over $1,000, then I'm ready to set my alarm early. What do you think, is morning yoga more beneficial?
-Aspiring Yogi

I'm really excited for you to try out yoga because personally it's helped me find inner balance, and I always feel calmer and more grounded after my practice. Although yoga can help relieve stress and tension, it's no free ride to tranquility town. What it can do is help clear your mind, so you're better equipped to handle the frustrations the holidays tend to throw our way. To find out if there's a perfect time to get on your mat read more.

Many people believe that yoga must be practiced in the morning, but really whatever time works for you is when you should practice. You should not eat for two hours before doing yoga, so that's why many people choose morning yoga before they've had breakfast. They may also like how it gives them some alone time before their busy day begins, and getting it done first thing ensures that they'll have the energy and time to practice. On the other hand, some people may be too hungry or stiff in the morning, or they may not be able to wake up early enough to fit in a complete practice. They may prefer practicing in the evening because it helps relieve stress from their day, and helps them relax before bed.

So the decision is up to you, and the bottom line isn't what time you practice, it's that you practice period. If you have flexibility (no pun intended) in your schedule, try out a class at different times of the day to discover what you prefer. Keep in mind that certain poses and types of yoga are calming and some are invigorating, so depending on the yoga you choose, you might prefer morning, noon, and night!

All you yogis out there, I'm wondering what time of day do you prefer practicing yoga? Visit the Yoga Stretch and Tell group and share.

You Asked: Why Do I Shake During Hard Exercises?

FitSugar — Mon, 02 Nov 2009 05:50:00 -0800

Dear Fit,
I tried out a new strength training class at my gym, and it was awesome. It uses dumbbells, resistance bands, gym balls, and mat exercises to tone your whole body. There were definitely a lot of new moves I'd never done before, and during one of the exercises, where you're balancing on your bum in a V-position, and lowering your torso and legs toward the floor, I was shaking uncontrollably. It was kind of embarrassing. This happened during some other really challenging moves, and I'm wondering why this happens, if it's bad for me, and if it'll ever go away.
-Trembling and Shaking

There are two things you should know about your body shaking. One, it's completely normal, so it's nothing to be embarrassed about and I bet if you had looked around you would see your classmates trembling along with you. Learn the second bit of info about shaking when you read more.

Your body shaking during strength training isn't a bad thing. It just means that your muscles are working hard and are not used to the demands you're placing on them. Meaning they're just not strong enough yet. The trembling is caused by your muscles grabbing and releasing one another as they lengthen and shorten. Once your muscles become accustomed to doing these new exercises, that action will become smoother and your trembling will stop.

Since quivering means that your muscles are hard at work, you just want to be careful not to overdo it, since you can end up tearing a muscle. Gradually work your way up to challenging exercises. Either do modifications, less reps, or hold difficult positions for less time. Keep up with the class, and as your body becomes stronger, you'll be able to say sayonara to the shaking.

Any other shakers out there? Tell me the move that gets ya!

Are Occasional Breaks From the Pill Necessary?

FitSugar — Tue, 27 Oct 2009 05:50:05 -0700

Almost every woman I know has been on the pill at some point in her life, and many of us started when we were under 20 years old. It has many health benefits, such as preventing unwanted pregnancies, decreasing the risk of ovarian cancer, and alleviating PMS symptoms. The one big negative about the pill is that statistics show being on it for longer than 10 years puts you at a higher risk for breast cancer. Women may also be worried that taking hormones for so long may affect their chances of having a baby in the future. So does it make sense to take regular vacations from the pill to give your body some hormone-free time?

To find out if this is a good idea, read more.

While it's common to think that taking occasional breaks from the pill is beneficial for your body, it's actually not necessary. It's a myth that may have started a while back, since the very first birth control pills contained high doses of hormones. Today's pills contain a much lower amount so they're completely safe to take for years at a time. Doctors actually think it's healthier for your body to remain on the pill. The fluctuations in hormones can have a negative effect on your body, both physically and emotionally. Plus, all the symptoms you experienced when you first started the pill such as moodiness, sore breasts, or yeast infections may show up again.

What about your fertility? You may be worried that staying on the pill continuously for many years will make it harder to get pregnant when you decide to start a family. There's no evidence that being on the pill has any effect on a woman's future ability to conceive - it merely prevents pregnancy while a woman is on it. In fact, regularly going on and off the pill may increase your chances of having an unplanned pregnancy since your protection isn't consistent.

Most importantly, if you've been on the pill forever, you'll be happy to know that as soon as you go off it your risk for developing breast cancer begins to go back to normal over time. If you're worried about your risk, or the whole idea of putting hormones in your body doesn't sit well with you, talk to your doctor about hormone-free alternatives such as the ParaGard IUC. A permanent vacation from the pill might be the better option, as opposed to a break.

The Lowdown on Exercising High

FitSugar — Mon, 26 Oct 2009 09:00:00 -0700

Recently FitSugar reader mamasitamalita wrote in to ask about her friend who works out while buzzed. Apparently it's more common than I thought, and it's not the only thing people are doing before hitting the gym. An anonymous reader commented

"Sometimes, every once in a while, I will get stoned before yoga or a long run - it helps me to calm down and focus on the task at hand, rather than obsessing about work or personal stresses."

So this brings up another issue. What about working out while high? Although illegal, people still smoke pot, so to find out if it's safe to light up before burning calories keep reading

You Asked: Stretch For Sciatica

FitSugar — Wed, 14 Oct 2009 05:50:08 -0700

Hey Fit,
I've been having issues with my sciatic nerve lately, I was wondering if you could post some stretches and/or yoga poses that would help with sciatica? Thanks!
- Hitting a Nerve

I feel your pain. The sciatic nerve, when pinched or pressed, can cause tingling and numbness down the back of the leg. The pain can come from a nerve root being pinched in the lower spinal column - mostly at the last vertabra (lumbar 5) and the sacrum. Pain can also come from a tight piriformis muscle, since the nerve runs through this deep booty muscle. If you are experiencing sciatica from a degenerative or herniated disc, you should see an orthopedist to get a diagnosis and a recommendation for a physical therapist. When it comes to lower back injuries due to nerve compression, strengthening your core is elemental to getting rid of the tingling pain. It is important to strengthen your abs and spinal muscles in a way that won't compromise your injury further.

I do have two safe stretches to share with you. Learn them when you read more.

I have found this piriformis stretch to be safe and effective with Pilates clients experiencing sciatica. I call it the figure four, but it is a simplified variation of the yoga pose pigeon.

Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down.
Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should feel a stretch on the outside of your right hip. Hold for 30 seconds.

Another stretch that can relieve tension caused by an unhappy sciatic nerve is this simple hamstring stretch.

Lie on your back, bend your right knee and place right foot on the floor.
Raise your left leg as high as you can keeping your pelvis square (don't raise your left hip toward your ear).
Hold your lower thigh or place a strap over the arch or ball of your foot. Flex your foot to stretch your calf too.
Hold for 30 seconds, then switch legs.

You Asked: How to Get Rid of My Ab Flab

FitSugar — Mon, 12 Oct 2009 03:47:12 -0700

Dear Fit,
I'm fairly thin, have muscular thighs from running 20 minutes a few times a week and toned arms from doing yoga, but my belly is pudgy. I heard crunches won't get rid of my gut, but what exercises will?
- Jiggly Middle

We all have areas of our body that hang on to fat, so to hear my suggestions about how to get rid of the extra around your midsection keep reading

You Asked: Working Out Buzzed?

FitSugar — Thu, 08 Oct 2009 09:00:06 -0700

Hey Fit,
I had post-work appetizers and drinks with a girlfriend last night, and as we departed she said she was heading to the gym. Granted, we each had two light beers over maybe an hour and 20 minutes, but it surprised me that she'd go work out after a couple drinks. She said she doesn't do it all the time, but if she's not feeling too tipsy it actually helps her kind of zone out and get into her workout, and by the time she's finished any possible buzz is gone. Is this healthy to do?
- mamasitamalita

There are days when we try to pack it all in: work, catching up with friends, working out. With the recent news that folks who drink regularly tend to exercise more, I suspect this dilemma is increasingly common. To see what I have to say on the matter, keep reading.

You Asked: My Vegetarian Diet Is Making Me Gassy

FitSugar — Tue, 06 Oct 2009 03:47:51 -0700

Dear Fit,
I am trying the vegetarian lifestyle and have finally given up bacon and hamburgers and went meat-free. I have a family history of obesity, heart disease, and cancer, and have read that a diet rich in fruits and veggies can play a huge role in prevention. I've been loading up on the green veggies, beans, fruits, and tofu. My taste buds don't really miss meat, but it hasn't even been a week and I'm having some, well, unpleasant side effects. I'm unbelievably bloated and gassy all the time, and am close to giving up on my veggie quest. Is it possible that my body is trying to tell me that a vegetarian diet isn't right for me, or is there a way to go about this so that I'm not feeling so inflated?
- Puffed Up

First of all, I applaud you for taking your health into your own hands and going meat-free. Your body is greatly benefiting from consuming less saturated fat and more plant-based proteins. I'm actually not surprised that you're experiencing such embarrassing and uncomfortable side effects, but that doesn't mean you can't become a vegetarian. To hear my suggestions read more.

From your diet description, you're doing everything right with your food choices, but there's such a thing as too much, too soon. Vegetarian foods are very high in fiber, and if your digestive system isn't used to that, it translates to gas and maybe even diarrhea. So my advice is to slowly ease into this diet. Be a flexitarian for a while. Consume your old diet that includes meat, and gradually increase your fruit, vegetable, legume, and whole grain intake as you fade out the meat. At first, eat small portions of foods that are especially gas-producing such as broccoli, beans, green peppers, apples, and high fiber cereals. Slowly increase the portion size over time and the gassiness should begin to dissipate. Making the switch to a vegetarian lifestyle overnight is a shock to your system, so all you need to do is move forward slowly, listen to your body, and you'll be meat-free (and less bloated) within a few weeks.