Blog Posts by FitSugar

Source: How to Prevent Injuries When Hitting the Trail

Taking a leisurely hike seems like a fun way to spend an afternoon, but if you're not careful, you could end up getting hurt. Follow these tips on your next hike to keep you safe and injury free.

• Know the route: Being familiar with the trail will help you avoid obstacles like cliffs and deep rivers. If you're checking out a new place to hike, go with someone who's been on the trail, research beforehand, or bring a GPS. If you are familiar with the trail, it's still a good idea to go with someone who can offer help in case you fall or get hurt.
• Gear up: Splurge on a solid pair of hiking boots with a rugged sole to prevent slipping, and if you have weak ankles, choose a pair that covers this area of your leg. Pack a walking stick to help support your weight on inclines and declines, and don't forget basic first-aid supplies either. Bring snacks, water, and a a cell phone, too. You may not get service, but if you do, a

Source: The Most Common Sleep Mistakes (and Their Solutions)

With so many sleep-aids out there, it's no secret that Americans have issues getting to bed. Before popping pills, here's how to deal with some of the most common mistakes people have when it comes to bedtime.

Getting Sucked Into TV and Going to Bed Late

• The problem: You're super tired but you force yourself to stay up to catch all the highlights of the Summer Olympics. Watching TV, working on the computer, or playing with your iPad can make sleep harder to come by. Besides staying up later than usual, the light from the screen stimulates your brain and keeps you awake.
• The solution: Set a bedtime and stick to it. A half hour before you know you need to hit the hay, do calming things such as yoga, taking a hot shower, reading a book, or writing in a journal. This will help relax the body and mind, prepping you for your regular bedtime.

• The problem: If you've had a few glasses of

Source: 3 Signs You're Dehydrated During a Workout

It's true that thirst is one of the first signs of dehydration, but if you're anything like me it takes some effort to drink enough water throughout the day, especially when it's time to work out. Not drinking enough water, however, can mess with an exercise routine, preventing you from training as hard or as long as you'd like. Make sure you stay hydrated by recognizing these three signs that you need to drink more water when exercising.

• You feel fatigued: Feeling sluggish and fatigued when you start a workout can be a sure sign that you haven't fueled the body correctly. But it's not just about finding the perfect pre-workout snack - plain old water also helps you stay energized. Make sure you drink enough before or after your workout, and if you're doing a longer workout make sure to sip throughout.
• You cramp easily: Not drinking enough water can cause you to cramp while working out, so make sure you're hydrating

Source: End the Extremes: 3 Reasons to End a Restrictive Diet

Trendy diets are full of empty promises. They may promise five pounds lost in just three days, but a few weeks later you'll be wearing that weight again - plus an extra few for good measure! The reason is plain and simple: shockingly strict or wildly restrictive diets will only hinder your progress in the long run.

• It's a marathon, not a sprint: Rome wasn't built in a day, and you're not going to be able to lose - and keep off! - a ton of weight in a short period of time. The good news is through a healthy meal plan and plenty of exercise, you can lose weight and be on the right track to keep it off forever.
• Your body needs balance: All protein? All carbs? All cookies? Too much of anything is not good news - our bodies need a balanced diet in order to survive and function at their highest potential. Depriving yourself of certain food groups may seem like a quick fix for a short time, but it's simply not

Source: Boost Metabolism With These Everyday Foods

Giving your metabolism a little jump-start is not a difficult task - or even a big commitment! Take for instance, adding any of these six foods to your day. It's such a simple way to get the body going.

• Hot peppers: The compound capsaicin that gives chili peppers their kick has long been connected with boosting metabolism and curbing cravings.
• Whole grains: Whole grains offer loads of dietary fiber and complex carbs that help speed up your metabolism. Just make sure to reach for real whole grains; don't be blinded by pretty multigrain packages.
• Coffee: Caffeine "naturally" stimulates your central nervous system; your daily cup of coffee can boost metabolism by five to eight percent.
• Vinegar: Vinegar has a ton of health properties including the ability to burn fat. Studies indicate that it's the acid in vinegar that signals genes in the body to break down fat. It's especially useful to enjoy vinegar

FitSugarSource: 6 Weight-Loss Strategies That Add On the Pounds

There are plenty of effective weight-loss strategies that we know work, such as eating a healthy diet and exercising regularly, but they aren't exactly the easiest ways to drop pounds. I don't blame you for looking for a quick fix, but some strategies can actually cause you to gain weight.

• Skipping Breakfast or Other Meals: Limiting your calorie intake will help you lose weight, but in no way does that mean forgoing entire meals, especially breakfast. To keep your blood sugars level and metabolism thrumming, try eating five to six small meals a day. This will help your body use up the calories you take in and limit the unhealthy cravings.
• Limiting Calorie Intake: While watching portion sizes is essential if you want to slim down, limiting your calorie intake to well below a healthy amount will make your body think you're starving, so instead of losing fat, it'll hold onto it for dear life. Women should never go

Source: What's the Deal With the Wheat Belly Diet?

Contemplating going wheat-free? Cardiologist Dr. William Davis, author of Wheat Belly ($15) was offering a very convincing argument on Live! With Kelly this morning.

Davis says that the diet can not only help you lose weight (and get rid of the tummy bulge he refers to as "wheat belly"), but explains that ditching wheat can also alleviate and prevent a whole slew of health problems including high blood pressure, heart disease, acne, and IBS. Davis explains that wheat contains a unique protein called gliadin, which converts into a morphine-like compound, which can make wheat cravings feel addictive. The wheat we eat now has been genetically engineered to produce a bigger seed head and resist mold, but according to Davis, it also contains more gliadin, leading to bigger cravings and a bigger waistline.


More from FitSugar: Meatless Grilling: Guide to Veggie Burgers


Some critics agree that giving up wheat may aid in weight loss and also

Source: 10 Extras No Gym Bag Should Go Without

Basic gym essentials are a no brainer: sneakers, sports bra, workout clothes, and a water bottle. Once you bag the basics, don't forget to make room for these other gym-bag essentials.

• Band-aids: These are great to have on hand for relief from blisters.
• Pair of undies: It's always smart to keep an extra pair in your bag, just in case.
• Hair ties: It's tough to focus on getting a good workout if your hair keeps falling in your eyes or sticking to your sweaty face.
• Ice packs: Icing an injury right away can make a huge difference on the road to recovery.
• Extra socks: For all those times when you only pack one sock or forget them entirely, you could exercise without them, but it's a blister waiting to happen.

More from FitSugar: Lift Right: 4 Ways to Check Proper Strength Training Form

• Snacks: After an intense workout, make sure you refuel with carbs and protein. Here are a few