Blog Posts by FitSugar

Source: Nighty Night: Soothing Summer Sleep Tips

You go to bed exhausted with the sweet scent of sunscreen after a long day in the sun, but all you can do is toss and turn. Here are some things to try before bed to ensure a well-rested Summer's night of sleep.

• Eat at your normal time: Even though it stays lighter much later, it doesn't mean you should push dinnertime to 8 p.m. or 9 p.m. Eating a heavy meal too close to bedtime can cause digestive upset and heartburn, making you too uncomfortable to fall asleep. If hot weather makes you crave ice cream after dinner, be sure to enjoy it at least an hour or two before hitting the hay so the sugar doesn't pep you up.
• Kick back with a refreshing iced herbal tea: There's something about Summer weather that makes us want to reach for a cold beer or margarita, but drinking too much alcohol at night can cause fragmented sleep. Enjoy one alcoholic beverage to satisfy your craving, and if you still need to quench your thirst, go

Source: How to Deal With Allergies on a Run

You can be excused if your excitement to finally run in good weather has been dampened by a stretch of runny noses, itchy eyes, and nonstop sneezing. Allergy discomfort can be enough to prevent anyone from wanting to skip their daily workout, so keep sneezing and sniffling at a minimum with these tips for dealing with allergies while on your outdoor runs.

Check the counts: Some days are just made for the treadmill, especially if high pollen counts would mean you'd be suffering through your entire outdoor run. Make a habit of checking pollen and mold counts every day, and ditch your outdoor exercise when counts are the highest. Try Pollen.com for forecasts in your area. If you're not quite sure what triggers your allergies, then go to the doctor for an allergy skin test that will help you figure out what to watch out for.

Pick your time: Pollen counts are usually the highest in the mornings, so if you are feeling sneezy and stuffed up

POPSUGAR FitnessSource: The Top 10 High-Fiber Foods to Eat Every Week

If losing weight, staying regular, and reducing your risk of certain cancers is on your mind, then fiber should be too. Getting your fill - 25 to 30 grams a day - is proven to keep you feeling fuller longer so you eat fewer calories. Roughage is also important for keeping your digestive system happy, and more importantly, fiber has also been shown to reduce the risk of breast and colon cancers. Keep reading to learn which foods are the highest sources so you can start including them in your diet.

• Avocado: Nosh on avocado snacks or add slices to your salad. Half a cup offers 6.7 grams of fiber. This fruit is also a great source of healthy fats that can help to reduce belly bloat.
• Raspberries: Full of vitamin C and healthy antioxidants, this Summer fruit is only 64 calories per cup but offers a whopping eight grams of fiber. Add fresh berries to your cereal, put frozen berries into your morning smoothies, or whip up a

Source: Recovery Rules: Should You Ice or Heat Your Injury?

There's a fine line when it comes to heating and icing an injury. While some injuries are acute (a sudden sprain or strain) and others chronic (often long-term as the result of overuse), there are specific ways to go about heating and icing for maximum recovery. If you aren't so sure when to grab the frozen peas or plug in the heating pad, use this guide during your rehab to keep you strong and performing at your best.

If you are stiff, sore, or have a chronic injury - bring on the heat! A heating pad or hot compress is ideal to relieve the aches and pains of overused muscles because it increases the elasticity of joint tissues and stimulates blood flow. About 20 minutes of heat also helps to loosen tissues and relax injured areas, meaning it's very beneficial before workouts that often irritate reoccurring injuries. One rule of thumb: do not heat a new injury! When an injury first occurs,

Source: Allergy Symptoms vs. Cold Symptoms

As we transition from cold and flu season to allergy season, it can be challenging to determine why your nose is running - is it a cold or is it allergies? Sorting through symptoms to determine what is causing your runny nose, a virus or pollen, will help you better manage your symptoms. Here is the list comparing the symptoms of the common cold with those that accompany seasonal allergies that should help you figure out what is going on with your nose.

Itchy nose: Although allergies and colds both produce a runny nose and congestion, allergies create the uncomfortable and persistent itchy nose. The itch generally occurs in the back of the nose and is difficult to "scratch." Folks suffering from nasal pruritus (the fanciest way in the world to say "itchy nose") often scrunch up their faces, like a bunny, to try to alleviate the discomfort.

The sneeze: Sneezing frequently, and sometimes quietly, is common with allergies. Allergy sneezes are

Source: Breakfast Mistakes That Lead to Weight Gain

Skipping out on the first meal of the day to save calories and lose weight? Not exactly the best plan, since saying no to breakfast can slow down your metabolism and cause your body to hold on to fat. But it's not only important to eat in the morning - make sure you avoid these four breakfast mistakes as well.

• I'll eat when I get to work: You wake up at 6 a.m. and are in such a rush to get ready, pack your lunch, and get to your nine-to-five job that you figure you'll sip coffee on your commute and just eat when you get to your desk. It's important to eat within an hour of waking, because just like skipping breakfast, it messes with your metabolism. Avoid eating too late by making these meals the night before. If you don't have time to sit down and eat, pack a portable snack the night before that you can quickly grab and nibble on the way.
• I'll grab a drink with my breakfast: Liquid calories get you every time!

Source: How to Choose the Best Cardio Workout

There's no one-size-fits-all rule when it comes to finding the "best" cardio workout, but with a little research, you can determine the right cardio workout for your needs. If you're ready to stick to your fit game plan once and for all, take the following points into consideration.

Be honest about injuries: For anyone brand-new to a cardio program, talk to your doctor or physical therapist about the most suitable options. If your knees or hips have given you issues in the past, your doctor might explain that a low-impact workout is best. Take their advice to heart and understand that training for a marathon may not be the best at this time. If you have any concerns whatsoever, be sure to consult your physician before you start anything new.

Get real about your goals: Is this just about getting your heart pumping every day? Are you trying to take off a significant amount of weight? Long-term health goals will inform your cardio choices.

Source: What Gives? Reasons Your Exercise Plan Isn't Helping You Drop Pounds

You've been exercising regularly for months but you've barely lost any weight and your clothes don't fit any better. Exercise is supposed to help you burn calories and lose inches, so what's the deal? Before frustration causes you to give up and drown your sorrows in a brownie sundae, here are four reasons your exercise plan isn't working.

• You still look cute after a workout: While going for a walk or taking a gentle yoga class are relaxing ways to exercise, they're not exactly major calorie-burners. Kick up the intensity level of your workouts so your heart is pounding, you're huffing and puffing, your muscles are burning, and you're sweating buckets. Choose workouts such as running, jumping rope, bike riding, or these other huge calorie-burners.
• You work out when you feel like it: Your sweat sessions depend on your energy levels, so one week you feel like exercising five days and the next you