Why am I always so sleepy after eating a Thanksgiving dinner? I’ve heard it is because turkey has a substance that makes you sleepy. Is that true?

Turkey contains a small amount of the amino acid tryptophan, the substance often cited for the cause of sleepiness. In large amounts, tryptophan would make a person sleepy but turkey doesn’t contain that amount—even eggs contain more. What actually makes you lethargic after eating a big Thanksgiving dinner is the amount of food and the amount of carbohydrates that are often eaten during the meal. Most people eat potatoes, bread, stuffing, cranberries, pie, and cookies. All of these foods are carbohydrates and carbohydrates lead to the production of serotonin, a hormone that does make a person sleepy.  Also, people often consume larger amounts of alcohol with the meal. Alcohol is a depressant which can also lead to a fatigued or sleepy feeling. Even if people eat a more balanced meal between the macronutrients, most people consume well over 2000 calories at one sitting which places a large demand on the digestive system.  When large amounts of blood are diverted to digestive functions, other areas of the body are left without resources so the body goes into a rest mode—often referred to as the body’s tendency to “rest and digest”.

I'm an almost 60 year old woman in pretty good shape but can't seem to get rid of those pesky dimples on my upper arms. Any specific exercises or diet changes that will help?

The dimples could be cellulite, stretch marks or just dimples you were born with. If it is cellulite, a diet lower in sugar combined with additional strength training will take time but it will help. I had cellulite on my thighs a long time ago and with years of weight lifting it finally went away. Cellulite is produced by fat deposits pushing through weak muscle tissue. This creates the sort of “cottage cheese” look. The trick is to get rid of the fat and tighten (strengthen) the muscle. A diet that is made of whole unprocessed foods in a proportional balanced manner will reduce fat being stored. An increase in weight training with the help of a personal trainer will help to firm and tighten the muscles all over the body. If the dimples are the result of stretch marks, then you will have to consult a dermatologist. If the dimples are just what you were blessed with, either accept them, consult with a dermatologist or even a plastic surgeon.

What is a fruitarian?

Fruitarianism is a subset of dietary veganism. Fruitarians follow a diet that includes fruits, nuts and seeds, without animal products, vegetables and grains. Some fruitarians follow a diet that consists of 75% or more of just fruit. Fruitarianism is more restrictive than the typical vegan diet.  The Health Promotion Program at Columbia University reports that a fruitarian diet can cause deficiencies in calcium, protein, iron, zinc, vitamin D, most B vitamins  (especially B₁₂), and essential fatty acids. Additionally, the Health Promotion Program at Columbia reports that food restrictions in general may lead to hunger, cravings, food obsessions, social disruptions and social isolation.

I suffer from pain due to fibromyalgia and benefit from water exercise classes specifically for FMS although we have a variety of people in them. They are taught by an expert in her field. Over the years, the water temperature at the facility has been inconsistent, and often too chilly. What in your opinion would be the optimum temperature for this pool? I need literature to back this up.

I wrote a book on water exercise and fibromyalgia (see my website:  www.dietfitnessdiva.com ). It’s the only book of it’s kind as far as I know. As a certified instructor and author of four books on water fitness, most people consider me to be a subject matter expert. I would strongly suggest that you purchase my book on Water Exercise for Fibromyalgia (http://www.dietfitnessdiva.com/water-exercises-for-fibromyalg/ )  for yourself and show it to the management of your club.  The water temperature that is considered ideal for water exercise for people who have arthritis and fibromyalgia is 83 to 88 degrees Fahrenheit (see http://www.arthritis.org/water-exercise.php ).  This is the recommendation of the Arthritis Foundation.  As a water fitness instructor I am aware that the temperature of the water is hard to keep consistent. Sometimes it isn’t the water that is too cold; it could be the temperature of the room.  Here in Minnesota, during the winter season, the air temperature can get a bit chilly until the heat is able to catch up! That, of course can affect how comfortable a person will feel in the water.  One way to stay warm is to increase and intensify your movements as well as wearing thicker water workout clothing.  To increase your movements, invest in a jogging belt so you can be suspended off the pool bottom and therefore won’t have to sustain any impact in case you are experiencing joint pain.  If your instructor is keeping the flow of the class slower paced without much aerobic movement, then the water temperature should be closer to 88 degrees Fahrenheit. That, however is a bit high for a more intense class. One solution may be to offer low intensity water classes on a different day so the pool temperature can be adjusted.

Which is better for jogging a dirt trail or high quality treadmill? I'm leaning towards a Sole treadmill. Any comments on Sole or treadmills in general?

Tread mills and dirt trails offer different benefits.  Running outside on a dirt trail offers spontaneous and random changes in the terrain and incline, forcing the body’s muscles to adapt to changes. Tread mills offer a controlled environment that allows total control over the speed, incline and duration of the workout.  A tread mill provides slight propulsion forwards since the belt continues to move when you are momentarily airborne.  This gives us a false feeling of going faster.  Running on a dirt trail does the opposite since the dirt often shifts back under the foot with each point of contact.  There are safety concerns with both as well. You could get a treadmill going too fast and be thrown off the end. When outdoors, the uneven terrain can potentially cause ankle injuries.

As far as specific treadmills or brands, I am only familiar with the treadmills at my health club. They are commercial grade from a few manufacturers. None of them are Sole. One that I like and use is made by LifeFitness and can sometimes be purchased used at sports shops that specialize in used, commercial grade equipment. The best treadmill is the one that you will use. I would suggest trying out a number of treadmills at different clubs before deciding. Most clubs will give you a guest pass or if you have a friend that is a member, they can get you in as a guest.  Using the treadmill at a club versus a store will give you the opportunity to do an actual workout before you make a purchase.