5 WORST FOOD FOR YOUR BODY: DRIVE-THRU

How much time did you spend in your car last week? Ten hours? Fifteen maybe? Wow, that sounds like a lot. But it's still probably an underestimate: As it turns out, the average American now spends 21 hours per week stuck inside a mobile metal box.

No wonder the drive-thru is so appealing. All those hours spent in traffic leaves scarcely any time to sit and eat. Add to that the stress of daily life and the desire to feel like you're accomplishing something while you drive, and you've got a pretty good case for turning the center console into a dining table.

But that convenience comes at a cost. A 15-year study published in the British journal Lancet found that those who ate fast food two or more times per week gained an average of 10 more pounds than those who ate fast food less than once a week. But it doesn't have to be this way. In my latest book, The Eat This, Not That! No-Diet Diet, I teach you how to navigate fast-food menus and make sure the meal coming at you through your car window won't necessitate a loosening of your seatbelt. The first step: Avoid the 5 foods on this list.

1. WORST SIDE DISH

Taco John’s Potato Ole’s (Large)

770 calories

46 g fat (6 g saturated, 1 g trans)

2,200 mg sodium

Interspersed throughout the menu in various permutations, these glorified tater tots pack a serious one-two punch. The combination of saturated fat and sodium puts a heavy strain on your heart, and the 770 calories test the durability of your belt buckle. Not even the indulgent Meat and Potato Burrito touts numbers this abysmal. Instead, opt for a side of Refried Beans. Order it without cheese and you'll cut 60 calories, but you'll hold on to the amazing 11 grams of fiber and 15 grams of protein.

Eat This Instead!

Taco John’s Refried Beans (without cheese)

260 calories

1.5 g fat (0.5 trans)

940 mg sodium

DID YOU KNOW? Grocery cart handles are dirtier than bathrooms, and half of them carry E. coli, says a new University of Arizona study. Discover more shocking health, nutrition, and weight loss secrets like this by following me on Twitter right here (where I'm giving a FREE iPad2 to a lucky follower) or by signing up for our FREE Eat This, Not That! newsletter.

2. WORST DESSERT

Dairy Queen Double Fudge Cookie Dough Blizzard (Large)

1,350 calories

58 g fat (28 g saturated, 1.5 g trans)

133 g sugars 

This dessert ought to be served with a life insurance application. The problem is, the rest of the Blizzards aren't much better—even the smalls tend to hover around 500 calories. Splitting one of those isn't so bad, but if you prefer to have your own treat, go for a sundae instead. The best approach is to pick the ice-cream flavor of the Blizzard you wanted, and then ask to have that topping added to your sundae. That way you get all the flavor, none of the belly.

Eat This Instead!

Dairy Queen Chocolate Sundae with Cookie Dough Topping (Small size)

360 calories

14 g fat (10.5 g saturated)

45 g sugars

Bonus Tip: Our take on dessert? Eat it! Just know what you're eating and limit your indulgence. You can find the best Eat This, Not That! options right here: 15 Desserts That Burn Fat!

3. WORST BURGER

Hardee’s 2/3 lb. Monster Thickburger

1,320 calories

95 g fat (36 g saturated)

3,020 mg sodium  

At one-third pound of beef, the original Thickburger offers plenty by way of gluttony, but compared to this thing it appears positively conservative. Mashed between beef and bun are 4 strips of bacon, 3 slices of cheese, and a big gob of mayonnaise. That's how it earns nearly twice the saturated fat you should consume in an entire day! Go with the Little Thick Cheeseburger to you'll eliminate 65 percent of the calories.  

Eat This Instead!

Hardee’s Little Thick Cheeseburger

450 calories

23 g fat (9 g saturated)

1,180 mg sodium 

Bonus Tip: Some burgers are lean and healthy. Others are excessive and dangerous. See if any of your favorites made our list of The 15 Worst Burgers in America. And check out Cook This, Not That! to learn how to make delicious 400-calorie burgers (and hundreds of other delicious weight-loss meals) in minutes at home.

4. WORST BREAKFAST

McDonald’s Big Breakfast with Large Biscuit, Hotcakes, and syrup

1,330 calories

60 g fat (20 g saturated)

2,280 mg sodium

49 g sugars

This is the everything-but-the-kitchen-sink breakfast made popular by diners such as Denny's and IHOP. Consider these stats: This meal has as much saturated fat as 2 Sausage McGriddles, more sodium than 6.5 large orders of french fries, more sugar than 3.5 Hot Apple Pies, and more calories than 3 Double Cheeseburgers. We're all for eggs at breakfast, but not when they come flanked with pancakes, sausage, hash browns, and an oversized buttermilk biscuit. Pair a Parfait with an Egg McMuffin for 22 grams of belly-filling protein in fewer than 500 calories. Now that's a great way to start the day.

Eat This Instead!

McDonald’s Egg McMuffin with Fruit 'n Yogurt Parfait

460 calories

14 g fat (6 g saturated)

905 mg sodium 

24 g sugars

Bonus Tip: Smart snacking can work wonders on your waistline, curbing your cravings so you order less at the drive-thru. The key is finding snacks that are low in sugar and high in protein and fiber. Try any of our 50 Best Snack Foods in America—they'll help keep you lean and full all day long!

 5. WORST SANDWICH

Quizno’s Large Tuna Melt

1,450 calories 

98 g fat (20 g saturated, 1 g trans)

1,910 mg sodium

Tuna ought to be a healthy source of lean protein, but Quizno's suffocates its with so much mayonnaise that the original fish has been relegated to a mere texturing agent amid a wet slurry of fat and calories. We've called Quizno's out for this sandwich before, and we'll keep at it until they decide trim back on the excesses. In the meantime, go with the Honey Bourbon Chicken Sub. For the regular-size sandwich, you could eat a dozen without hitting the fat load of the Large Tuna Melt. 

Eat This Instead!

Quizno’s Regular Honey Bourbon Chicken

520 calories

8 g fat (3 g saturated)

1,470 mg sodium

Bonus Tip: Learning which restaurants make it easiest to eat healthy can have a big impact on your body, and we've done the grunt work for you. Check out Eat This, Not That's list of America's Best and Worst Restaurants: 2011—and discover how to order your favorite foods, at your favorite restaurants, and still lose lots of weight without ever dieting again.

5 TIPS TO PREVENT SNORES

Snoring isn’t just a nighttime annoyance; it can be a serious health issue, disrupting normal sleeping patterns and disturbing partners as they try to sleep through the noise. Snoring affects more than 90 million adults and their partners. One British survey found that if your spouse snores, by your 50th wedding anniversary you'll have lost about 4 years' worth of sleep.

Besides just feeling tired all the time, people who don't get enough sleep can develop memory and mood problems; they're even at a greater risk of car accidents. Moderate snorers include people who snore every night, but perhaps only when on their backs or only for part of the night. Heavy snorers should see a doctor to make sure they don't have a serious sleeping disorder called sleep apnea.

For light or moderate snorers, here are home remedies that can help you—and your partner—sleep better.

1) A Tennis Ball

If you snore mostly when on your back, put a tennis ball in a shirt pocket cut from an old T-shirt and sew it to the mid-back of your tight pajama top. The discomfort forces you to roll over and sleep on your side, without waking you up. Expert: Jacob Teitelbaum, MD, a board-certified internist and medical director of the Fibromyalgia and Fatigue Centers

2) Extra Pillows

Try propping your head up with an extra pillow to stop snoring. This opens your airway more, which prevents the back of the throat from collapsing and causing snoring. You can also raise the head of your bed by putting a couple of bricks under the legs of your bed, for example. Expert: Philip Westbrook, MD, founder and former director of the Sleep Disorders Center at the Mayo Clinic in Rochester, MN, and Cedars-Sinai Medical Center in Los Angeles, former president of the American Academy of Sleep Medicine, and former editor of the journalSleep Medicine Reviews

3) A Humidifier

If a cold or congestion is behind your snoring, one way to unstuff your nose is to run a humidifier in your bedroom at night. This encourages your sinuses to drain, shrinking nasal mucous and improving airflow to reduce snoring. Smearing some Vicks VapoRub on your chest at night will help open your nasal passages too, easing your snoring. Expert: James Herdegen, MD, medical director of the Sleep Science Center at the University of Illinois

4) Nasal Strips

If you snore but don't have underlying sinus problems or coughing, you can relieve some of the snoring by wearing an OTC nasal strip, such as Breathe Right. These adhesive strips pull open the nasal passages so they're less narrow, giving you better airflow. Expert: James Herdegen, MD, medical director of the Sleep Science Center at the University of Illinois

5) Mouth Guard

A mandibular advancement device, also known as an oral appliance, is shaped like a mouth guard for you to wear at night. It helps keep the lower jaw pushed out, widening the airway and reducing snoring. Studies show it is 90% effective at reducing noise from snoring. It costs $500 to $1,000 and lasts for at least 3 years. Your dentist can fit you for one. For a less expensive option, you can buy an OTC device called a snore guard. You boil it and then fit it into your mouth to create an impression of your teeth and dental structure. The goal is the same: to bring your lower jaw forward a bit to make the back of your throat less crowded. Expert: James Herdegen, MD, medical director of the Sleep Science Center at the University of Illinois

How to Slim Down without Dieting

With all the diet fads out there it can be quite difficult to tell how to lose weight healthily if you are are not a fan of some of the most popular diets of the moments. However, going on a diet to lose weight is not entirely necessary if you are looking for a long term weight loss. Forming a few sensible eating habits and sticking to them can be a great way to lose weight and keep it off. Check out a some useful strategies to accomplish your goal. 

Even though fast fixes might have become a part of the mainstream culture, the truth is that going back to basics is often a better solution, especially when it comes to healthy eating. Although popular diets often can deliver the promised results, once we go back to our habits and old way of eating the problems reappear and even worsen.

Since sudden, drastic changes don't last as they are often too restrictive, gradual changes are often a much better strategy. There are various small strategies we instantly dismiss thinking they have no real value over the long term the truth is that small habits can really add up and make a difference over the long term. Here are a few ideas you can use to get started:

Control your cravings
It can be easy to give into cravings without really understanding what they really mean. Food cravings can often signal certain nutritional deficiencies we have. Understanding the message and finding healthy substitutes is often a smart idea as it will help us feel less guilty when we choose to satisfy cravings. If you find it hard not to feel guilty when indulging make a promise to yourself to compensate by moving more and stick to it.

Eat more mindfully
Although the choices you make at the dinner table have the most noticeable effects over your waistline, mistakes at the dinner table could be making the problem worse than it needs to be.
Habits such as chewing slowly, opting for a slightly smaller plate, catching the eating pause or stopping when you are about 80% full can really make a difference over the course of a year. None of these changes are very complicated yet they can help you slim down a bit without making too much effort.

Cut 100 calories a day
Drastic calorie restrictions have countless negative effects on our health such as lowering the basal metabolic rate, lowering energy level as well as depriving our body from several important nutrients. On the other hand, cutting 100 calories a day or burning 100 extra calories a day could translate 36500 calories less contributing to a significant weight loss over the course of one year.
Cutting calories can be something as simple as selecting lean ham over bacon, putting half the cheese on a pizza slice, choosing red sauce over white or opting for a medium portion instead of a large one. When it comes to beverages opting for tall glasses instead of large small ones can help you cut calories almost without noticing.

Try more vegetarian dishes
Vegetarian food can be an enchanting culinary experience if you are just willing to give it a try. Many vegetarian and vegan dishes tend to be lower in saturated fat compared to the conventional varieties and, if you opt for healthy versions, chances are will get a better variety of nutrients as vegetarian dishes often use a greater variety of vegetables and legumes. Aside from avoiding being stuck in the same nutritional routine you will also reduce your carbon footprint in the process.

Beware of emotional eating
When food becomes a reward or a source of comfort it is quite easy to accumulate unwanted extra pounds. Moreover, if this behavior becomes a habit it can prove quite hard to break.
It is extremely important to recognize a pattern early on and to do our best to find healthier alternatives to deal with our emotions. Aside from exercising self discipline it is also important to be able to get enough rest as fatigue can weaken our willpower to a great extent, making us more vulnerable to stress and wrong dietary decisions. 

7 dieters mistakes

Every few months or so, I decide it’s time to go on a diet. I mean, don’t we all? Now wether or not we get around to that diet is another story completely! Many of you out there probably have the same problems as I d when it comes to diets. No matter how far down you slash your calories, or how many grams of fat you cut out of your diet, you can’t seem to melt of those pounds! There are several common mistakes that dieters make and I’m about to share them with you. Once you know how to outsmart even the most common calorie traps, you’ll be dropping weight in no time at all! Plus you’ll have all the added health benefits. So here you go, 7 mistakes that dieters make!

1. Do The Math

Just because something says “light” or “fat-free” does not mean it’s calorie free. Take a minute to stop and add up the calories per serving size. You may be able to eat a whole mini-pizza on your own, but that doesn’t mean it’s one serving size. Don’t forget, drinks have calories too! Calories count are based on a single serving, typically 8 oz for a beverage. Read all labels carefully and calculate costs before you stuff your face. You may be surprised by what you realize you’ve been scarfing down!

2. Don’t Clean Your Plate

We’re all told as little kids that we have to clean our plate before we can get dessert. This of course, is good for us when we’re little! We need to grow strong and healthy and not fill up on sweets entirely! But as adults, this habit carries over into our eating style and not always in a good way! When the food looks and smells delicious, our eyes can be bigger than our stomachs and we end up heaping on-and scarfing down- more than necessary to fill our tummies. These added calories pack on the pounds! Dining out especially aggravates this habit because our mindset is “well, I paid for it, I better eat it all!”. And serving sizes always seem to larger portions than what you might cook and eat at home. So don’t clean your plate! stop eating when you feel full and you’ll reap the benefits!

3. Buffet Boo-Boo’s

An all-you-can-eat buffet doesn’t mean you have to eat it all! I know it’s tempting to have a little taste of all that glorious food you see, but DON’T! Remember, you are on a diet! If you find yourself at a buffet, be it a restaurant or a family birthday party, here’s what to do. Remember, moderation is key. You don’t have to starve yourself, or sit in the corner and watch every one else eat. Stick with healthy foods, and small portions. Salad, steamed veggies, fruits, and grilled or baked meats are all good choices! Steer clear of pastas, breads, casseroles, and other fat-loaded items. Decide to have your food but don’t let it have you! You’ll stick to your diet and still feel satisfied and full, and you’ll wow them all!

4. Fast-Food Flub’s

There’s always going to be that day when you don’t have time to pack a lunch. That doesn’t mean you have to resort to a cheeseburger or a bag of chips. If you have to make a dash into McDonald’s for lunch next week, order a salad with grilled chicken. Then use fat-free dressing and have water with it. Other healthy, diet- worthy choices include Yogurt and fruit, burritos, and veggie wraps. look over the menu before ordering. Most fast-food restaurants will have a weight-watchers or a dieters section to choose from!

5. Scoring Samples

You know those freebies they have at the mall? The cookie samples, the smoothie shots, chicken tasters and mini-cheese bites that are all so yummy and too good to pass up can give you an extra few hundred calories a day. Although it’s hard, resist the urge! A polite “no-thank you” and you can keep trodding on toward your desired weight goal with no extra baggage!

6. Eat Your Meat

But not just any meat! Chicken, beef and fish are the best meat choices for dieters. You don’t have to forego meat entirely just because you’re on a diet! Meat has protein, which is a metabolism booster! Just avoid any fried meats. They are dripping with fat! Baked or grilled are the best way to go. And you generally want to keep portions under control. A good plan is to have fruit and cereal or granola for breakfast, a light salad at lunch, and a meat and veggies at dinner. However, tuna sandwiches are great choices for lunch meat when dieting!

7. Stick It Out

The Number One mistake dieters make? Not Sticking it through till they reach their weight loss goal! It’s understandable that life sometimes gets in the way, but as soon as you get past whatever you’re dealing with that interferes with your diet, you should jump right back in there and pick your diet up where you left it! Dieting isn’t easy, but then, nothing in life is easy. Don’t be discouraged if you feel like you aren’t making much progress. Your efforts will all pay off in the end and you will be feeling and looking fantastic!

Now that you know the 7 most common mistakes made by dieters, you will be able to avoid them and your next diet should be a breeze! Focus on losing that weight and nothing else! You will feel so great about yourself for accomplishing your goals and making it! Are you ready to get started?

How to be rich

Want to be one of the lucky ones on the road to riches, want to be on the freeway to financial freedom, on your way to wealth?

Here are the top 7 roads to riches, the top 7 easiest and fastest ways to acquire wealth ...

Inherit it

This is how today's old money families got their wealth. In the 1800's and early 1900's, before anti-trust laws, income taxes and political correctness, America's finest families built empires and amassed great wealth; in industries such as oil, banking, newspapers, sugar, transportation, land, bootlegging and even prostitution. And that original wealth was passed down to succeeding generations. The number one easiest and fastest way to acquire wealth is to inherit it.

Unfortunately, inheriting wealth is mainly a matter of blood; you have to be born into the right family.

Marry it

If you can't inherit it the second easiest and fastest way to acquire wealth is to marry someone who is already wealthy. And sometimes that person may even be kind, generous, compatible and loveable. And, if not, divorce can pay off handsomely. Just remember to get married (and divorced) in a state that has favorable community property laws.

Work for it

If you can't inherit wealth and can't marry it then you can work for it. People rarely get rich having a job. Rather, they build a company and own it. And then often take that company public, collecting hundreds of millions, or billions, of dollars in doing so.

Or, they invent something useful and valuable which greatly benefits society, such as explosive devices like dynamite, or the paper clip or the thigh master or eBay.

Win it

If you can't inherit wealth, can't marry it or can't work for it then maybe you can win it. Lotteries abound, paying out multi-million dollar jackpots, and eventually someone always wins them. Unfortunately, you have a greater chance of being struck by lightning then winning the lottery. But, hey, it only costs a buck!

Steal it or deal it

If you can't inherit wealth and you can't marry it, work for it, or win it then maybe you could steal it or deal it.

You could become a CEO or chief financial officer for a big cash-rich company, cook the books, steal millions of dollars, buy a $20 million dollar home, lie to the feds, and hope you don't get caught, convicted and sent to Club Fed. I don't recommend anyone try to get rich this way.

Also not recommended is to deal it; to become a drug lord and generate hundreds of millions of dollars in cash dealing heroin, crack, meth and other non-FDA approved goodies and wholesaling it to pushers who will gladly resell it to anyone to wants it, ranging from children to movie stars. After all, aren't drug dealers just supplying what people want; even if it creates crime, ruins lives, kills people or could put you in jail for the rest of your life. Not a legal (or moral) way to get rich.

Gamble for it

If you can't inherit money, can't marry it, can't work for it, can't win it, can't steal or deal it then maybe you could gamble for it. Over 50 million people play poker. A few even make millions of dollars at it. You've seen them on television, winning or losing upwards of a million dollars on the turn of a card. Looks easy, doesn't it? They don't look so tough on TV; I bet any decent poker player (like me for instance) has a good chance of beating them on a lucky day. So maybe you could simply plunk down $3,000-$25,000 per tournament entry fee, or get a backer, join the World Poker Tour, win a few tournaments and get rich! Or maybe, in reality, the average amateur poker player has a snowball's chance in hell of getting rich that way.

Invest and get rich

If you can't inherit wealth, can't marry it, can't work for it, can't win it, can't steal or deal it or can't gamble for it then maybe you can invest and get rich. There are 2 good ways to invest and get rich; the real estate market and the stock market.

According to historical data, over time, real etate goes up a average of 10% a year. So getting rich in real estate tends to take a long time. And also requires a large down payment. Hard to get rich quick that way.

On the other hand, the stock market can be a good way to get rich. Stocks can go up dramatically over a relatively short period of time and make you rich but you have to have the money to invest and you have to pick the right stocks at the right time.

To recap how to get rich:

1. inherit it

2. marry it

3. work for it

4. win it

5. steal it or deal it

6. gamble for it

7. invest for it

How to deal with panic attack

Panic is the extra adrenaline that runs through your body when you are faced with a possible life-endangering condition. It can also occur due to something that triggered a memory from your past that placed you in a frightening situation and it might just be a disorder too. Whatever the case, you must know that panic attacks are all in the mind. Feelings of panic can be fearful with your body telling you to ‘fight or flight’. These are mechanisms that embedded inside to protect you. But, from what? That is a million dollar question! As mentioned above, panic attacks are mainly psychological and arise out of fear. If you are afraid of the dark then panic can grip you the moment the power goes. You may know that nothing is going to happen in the dark and that you are perfectly safe but does nothing to allay your fears and you panic – for no rhyme or reason, you just panic. But you can’t let it happen to you everytime. You need to fight back and some of the following tips can help.

Dealing With A Panic Attack 

The most basic and immediate way of dealing with a panic attack would be to shut your eyes and inhale deeply and repeatedly. This will help clear your mind and rationalise your thoughts. Panic attacks are usually accompanied by racing heart beat, clammy hands, sweating and shortness of breath etc. And all these symptoms vanish the moment you take deep breaths and relax yourself. The more long term ways of dealing with this condition are stated below:

Yoga

Meditation, yoga and breathing techniques soothe the nerves and bring great relief to the patient. During a panic attack, counting numbers from 1 to 100 or in the reverse order or inhaling and exhaling deeply or chanting mantras and slokas are useful strategies that can bring relief during a panic attack. Breathing techniques have a scientific logic behind them. When adequate amounts of oxygen reach the brain then the severity of the attack lessens considerably.

Lifestyle Changes

Maintaining a healthy lifestyle is the solution to many problems that commonly arise in life. Avoiding alcohol, nicotine and junk food go a long way in ensuring a hale, hearty and panic-less you! Even in the case of panic attacks, try incorporating a healthy lifestyle to see and feel the difference. Lifestyle changes include regular exercise coupled up with a healthy diet. An ideal body weight index helps keeping the heart healthy thereby driving away the panic attacks.

Consult An Expert

Self medication is a scary concept which you should avoid at all costs. Consult a professional health expert and weigh your pros and cons before popping any random pills. Dependency on medicines and overdose of drugs give rise to graver problems. Search a physician with a history of dealing with panic disorders patients and share your problems with him.

Diversions

Watching T.V or thinking about the person you trust or love the most in the whole wide world would help in diverting your mind from the panic to brighter thoughts. Visualise yourself performing the activity you love the most. If you are a foodie then see yourself biting into the deliciously yummy sinful death by chocolate cake but make sure you don’t make it a habit – stress eating can be just as dangerous as the attacks. Go take a walk in the park and watch people carry out their everyday normal activities. This will help you come back to normalcy.

Realizing that you are not in this situation alone will give you the strength. Acknowledge the fact that you are getting a panic attack and seek help. Relax and try to gain control of the situation. Although you might say it is ‘easier said than done’, bear one thing in your mind — panic attacks are all in the head and it’s YOUR head and it will take YOUR will power to treat it

Acne Problems: SOLVED!

Acne is a universal problem. Contrary to what most teenagers (and even some adult acne sufferers) might believe, it is not a symptom of poor facial hygiene. While nearly everyone suffers from and are eager to get rid of acne, a surprising number of the sufferers lack the basic information in order to help them deal with the problem in a rational manner. Which is why, the field of acne cure is filled with myths, falsehoods and much more. The trick to finding the ideal acne medications is pretty straightforward. One must consult a qualified and experienced dermatologist for a proper diagnosis and subsequent treatment. This is because no two varieties of acne are caused by the same factors and as such, the acne medications differ greatly. Not
knowing about acne is one thing. But using the wrong acne medications is an altogether different matter. The wrong acne medications will not only be inefficient in getting rid of acne, it could also result in permanent scarring.

Acne medication is primarily of three types. The first kind of acne medications is the wide array of lotions and creams that can be found in just about any pharmacy of drugstore. While these are sometimes sufficient to treat and cure milder forms of acne, those with more acute acne will have to go in for professional counseling and diagnosis. This leads us to second type of acne medication which consists of prescription drugs. Prescriptions drugs are highly individualized in nature and are often prescribed by a qualified dermatologist only after having ascertained the nature and cause of individual acne. These could range from simple azelaic acid creams, through Benzoyl Peroxide to Accutane for severe cases of acne. However, do remember that these acne medications should always be taken only upon the recommendation of a qualified medical professional. They should not be treated like over the counter drugs and treated lightly.

The final kind of acne medication is traditional or home made remedies. While most people believe that this kind of acne medication is of no real use, studies have revealed that homemade acne remedies are sometimes very effective in curing simple cases of acne. Most of these acne medications contain a combination of herbs and plants which are ground up and applied on the affected area. Maybe it is because of the properties of those plants, or even due to sheer belief, but this sort of acne medications has shown surprising results. However, no guarantees can be made. Again, it would be a good idea to consult a qualified medical professional before sampling any of this sort of acne medication.

10 bizarre side effect of exercise

Odd Ways Your Body Reacts to Working Out

Researchers have been touting the healthy side effects of exercise for years. Regular workouts can help you lose weight, boost mood, and live longer. But your daily workout can also have some strange—and pretty wonderful—side effects. From exercise-induced ear popping to the, uh, pleasures of a core workout, experts explain what’s behind your body’s weirdest physical reactions.

Yawning

Nobody really knows for sure why we yawn, let alone why some people yawn excessively at the beginning of a workout. Researchers used to speculate that yawning helps increase oxygen flow to your brain. However, a University of Maryland study found that there’s no relation between yawning and breathing, largely discrediting this theory. Instead, yawning may be your body’s way of dealing with transitions, such as when you’re waking up, getting bored, or working out. “If you jump straight into a workout, your body is still adjusting to your change in breathing and blood vessel dilation. Yawning may be an indicator that you’re warming up,” says Alice Burron, MS, exercise physiologist and spokesperson for the American Council on Exercise.

Fix it: A little yawning at the start of exercise is nothing to worry about. However, excessive yawning could be a sign of an underlying heart and blood pressure issue and should be checked out by a doctor.

Passing Gas

Nothing interrupts finding your Zen like hearing a loud rip in yoga class—or trying to hold one in. It’s a bit embarrassing, but passing gas is actually quite common during yoga and other forms of core work, says Burron. Leg lifts, crunches, and other moves that target your belly and abs build pressure around your middle. Each time you contract the muscles around your internal organs, you up your chances of letting one loose.

Fix it: If this happens to you, rest assured that you’re not the first person to pass gas while doing Down Dog. However, to minimize the likelihood of cutting the cheese, stay clear of gassy foods such as dairy, beans, and broccoli.

Runny Nose

While some people notice that their breathing clears up when they exercise, far more complain about having a runny nose. “Exercise stimulates the part of your nervous system that controls the secretion of your body’s glands—including the mucus glands in your nose,” explains William Reisacher, MD, director of the Allergy Center at New York-Presbyterian/Weill Cornell Medical Center.

Running outside? That extra nasal drip may also be a reaction to pollen, the temperature, or outdoor humidity. In cold temperatures, your nose has to work harder at warming up the air, dilating your blood vessels and stimulating mucus production.

Fix it: To curb your leaky faucet, lighten up your routine or bring your workout indoors, suggests Dr. Reisacher.

Coregasm

Here’s some extra motivation to exercise: A number of women report having an orgasm—or “coregasm”—while working out. But not just any fitness routine can trigger the big-O. As the name suggests, coregasms most commonly happen during an intense core workout, which may explain the wait for the Ab Roller at the gym.

While any moderate physical activity can trigger the release of feel-good endorphins and increase your blood circulation, core workouts, in particular, target the same muscles that contract during orgasm. “When you’re doing Pilates or Kegel exercises, you’re working your PC and pelvic floor muscles,” says Sara Nasserzadeh, PhD, co-author of The Orgasm Answer Guide. “It’s probable that feel-good feeling you get from contracting your muscles during core exercises can mimic those generated during genital-stimulated orgasms.”

Ear Popping

You’re not alone if your ears pop during your morning run or weightlifting routine. Ear popping occurs because your body tries to maintain equal pressure between the outside air and that inside your middle ear. When there’s a sudden shift in air pressure—say, when you’re ascending on a plane or diving into a pool—your body adjusts by moving air through your Eustachian tube, the part of your ear that connects your middle ear to the back of your nose. “The same thing happens each time your foot strikes the ground or you do a heavy lift,” says Dr. Reisacher. “Your body braces for impact and pressure is generated and transmitted to your ear.”

Fix it: Swallowing, yawning, and staying hydrated can help unplug your ears

Hives

For some people, being “allergic to exercise” isn’t merely an excuse to stay on the couch. In very rare instances (less than 0.5 percent), working out can cause exercise-induced anaphylaxis, an allergic reaction that can lead to hives, flushing, and wheezing. Just a moderate bout of exercise can cause an episode, but most reactions need a food trigger as well.

“Exercise increases the permeability of your GI tract and lets more partially digested foods get into your circulation,” says Lawrence B. Schwartz, MD, PhD, chair of the division of rheumatology, asthma, and immunology at Virginia Commonwealth University. That’s why you might have a reaction that you might not otherwise have had from eating the food alone. The most common culprits: wheat and shrimp.

Fix it: If you know of a latent food allergy, be sure to avoid those foods at least 6 hours before you hit the gym, and carry an epinephrine pen with you. Taking a non-drowsy antihistamine like Claratin or Zyrtec also may help prevent an attack.

Heartburn

Mid-run you’re overcome by a burning pain in your chest. But don’t worry—it’s likely just an effect of your morning breakfast burrito.

Certain kinds of exercise, such as running or sit-ups, can push your stomach contents up into your esophagus, resulting in acid reflux and heartburn, says Edgar Achkar, MD, vice-chairman of the Digestive Disease Institute at the Cleveland Clinic. It makes sense, then, that the more jarring the exercise, the more likely you’ll feel the burn.

Fix it: Luckily, workout heartburn can be easily avoided. Stay away from dairy before you head to the gym and wait about 2 hours after every meal before hitting the pavement. If that doesn’t work, popping an antacid beforehand may help neutralize your stomach acid. But remember: If chest pain is ever intense or crushing, play it safe, stop exercising, and get help.

Cramps

Exercise cramps can occur for any number of reasons: electrolyte imbalances, dehydration, ill-fitting shoes. Typically you sweat out far more water than you ingest during exercise, which can alter your body’s mineral concentration. Potassium channels control muscle contraction, so any imbalance could cause your muscles to cramp up.

Fix it: To avoid an inopportune charley horse, try snacking on a banana (a good source of potassium) and remember to hydrate before exercising, says Burron, and to drink 8 ounces of fluid every 15 to 20 minutes during your workout.

Headache

Exercise can cause your heart and head to pound. As with yawning, no one knows for certain why exercise headaches happen, but researchers hypothesize that rigorous workouts cause the blood vessels inside your skull to dilate.

While anyone can experience an exercise-induced headache—some can last up to 2 days—this side effect is particularly common among men in their twenties. Part of this
may be due to the fact that men are more likely to lift weights and perform moves that can store tension in the upper back, which can lead to a pounding head.

Fix it: Still, a headache shouldn’t derail your workout routine. You most likely won’t get one from your daily jog, and warming up and staying hydrated go a pretty long way to prevent them, says Burron. Move your workout indoors during hot days, and pay particular attention to your breathing and form. If your headaches are persistent, talk to your doctor about using anti-inflammatory drugs such as indomethacin.

Incontinence

Find that your endorphin high gets dampened by, well, your wet shorts? About one in three American women has stress urinary incontinence, and running and other forms of more intense exercise can cause a leak at the most inopportune moment. While women can experience an episode at any point in their life, the likelihood of having an “incident” increases with age since pelvic muscles weaken over time and after pregnancy.

Fix it: To avoid this unintended side effect, try performing Kegel exercises to strengthen your pelvic floor muscles or opt for a low intensity kind of workout, such as Pilates or yoga. There are also several types of surgery available to treat incontinence, so talk to your doctor about your options