Sports Drinks: Do You Need Them?

Have you ever wondered if sports drinks really hydrate your body better than water? In short, the answer is no. There's still no substitute for clear, fresh water when it comes to replacing the water in your body that's lost when you exercise. And with zero calories, it's the thirst quencher of choice for people who are trying to manage their weight.

However, that doesn't mean sports drinks don't have their place. Sports drinks contain minerals called electrolytes (including salt and potassium) that your body loses when you sweat. Electrolytes are necessary for carrying out many functions in the body, so replacing lost electrolytes with a sports drink can be beneficial when you're exercising for more than 60 minutes at a time or when you are sweating excessively, as in hot weather.

Sports drinks also contain carbohydrates (in the form of sugar) for energy, which can also be beneficial if you're working out for more than an hour. But be aware that with energy comes added calories. While sports drinks are lower in calories than fruit juice or soft drinks, they still contain about 50 calories per 8-ounce serving, which can add up quickly if you drink, say, an entire 32-ounce bottle over the course of your workout.

The bottom line? Go ahead and have a sports drink to help yourself rehydrate and refuel during long, strenuous workouts. But for shorter or less intense workouts, make water your sports beverage of choice.

The Weight-Depression Connection

Did you know that in any given year, around 18 million American adults deal with depression or a related condition? Depression is more than just persistent feelings of sadness or being "down in the dumps" — it's an illness that affects your body, your mood, and your thoughts. It's a leading cause of disability, and experts think that many people who experience depression do not receive a diagnosis or treatment. That's a shame, since treatment helps 80 percent of people recover from episodes of depression within a year.

While the connection is not yet understood, experts have noticed a link between obesity, lack of physical activity, and depression. The relationship between depression and weight gain can be likened to the chicken-and-egg scenario. Sometimes depression strikes first, leading to weight gain and an inability to muster the motivation needed to tackle the problem. Other times, excess weight gain leads to depression, which then makes tackling the weight gain even harder.

In any case, it's important to know that safe and effective treatments for depression, including cognitive behavioral therapy (either alone or in combination with prescription medications), are available. Medical studies have shown that regular exercise, along with other treatments, can also help to relieve the symptoms of depression.

Help is out there — but to get it, you must take the first step. In addition to eating well and getting regular exercise, talk with your doctor if you have concerns about your mood. If you have depression, facing it will only make all your life struggles — including the one with your weight — much easier to face. So don't delay.

Get Active as a Family

If your time-crunched day leaves you feeling like you have to choose between fitness and family time, here's some good news: You can combine the two!

The benefits of making family time active time go far beyond physical fitness. Being active as a family also promotes family bonding, encourages time outdoors, and reduces time spent on sedentary activities like watching television or playing video games. Active family time is a great opportunity for you to model a positive attitude toward fitness for your kids and teach them healthy habits that will benefit them throughout their lives. It's also a chance for you to have some fun and play as if you're a kid again!

Need some ideas for activities that everyone will enjoy? Here are some to get you started:

• Go for a bike ride.
• Take a swim at the pool or lake.
• Walk around a local track.
• Hike a wilderness trail.
• Walk along the beach.
• Take a trip to the local rink for roller-, ice-, or in-line skating.
• Play a game of catch or touch football.
• Play at a local playground.
• Jump rope or play hopscotch.
• Walk around at the zoo.
• Play tag, hide-and-seek, or keep-away.

Once you start brainstorming, no doubt you'll find there are all types of active pastimes you can enjoy as a family. So go ahead, ask your kids out on a "play date." You will be able to check exercise off your to-do list and enjoy spending quality time with your kids to boot!

Get a Sexy Stomach with This Move!

This season, it's time to get that midriff you've always wanted! While your regular cardio workouts are important for burning the fat that's lying on top of your stomach muscles, you'll also want to work your abs with twisting crunches — you'll whittle your middle in no time!

Start by lying flat on your back, making sure that there is no space between your spine and the floor or mat. Contract your abdominal muscles and lift your head and shoulders about 6 inches off the floor, but don't use momentum to lift yourself; you should truly feel your stomach muscles squeezing! Then, twist slightly to the side, reaching your hand to the outside of your right thigh. Keep your shoulders off the floor, holding the reach, and pulse for two sets of 8 to 12 reps; if your neck starts to hurt, double-check your positioning. After you rest for 15 seconds, switch to the left side and repeat the exercise.

With practice, crunches will have your stomach looking the best it ever has!

What Not To Drink Before Bed

If you think a cocktail before bed will help you sleep better, you'd better think again! Sure, a glass of wine or two may make you sleepy, but you might find yourself tossing and turning at around 2 a.m. The reason? Your body actually experiences symptoms of withdrawal from alcohol once it's been digested, and that can lead to less than sound sleep.

Another big no-no before bed is caffeine. And this doesn't just mean coffee — an obvious source — but also soda, certain teas, and even chocolate! Remember, caffeine is a stimulant, so if you want to have a restful night's sleep, consider skipping the caffeine, or at least avoid consuming it four to six hours before bed. That's another good reason to skip a slice of gooey chocolate cake for dessert!

The Benefits of Quitting Smoking

If you smoke cigarettes or use other tobacco products, you no doubt have heard of the risk they pose to your health. Smokers face an increased risk of premature death and disability from heart attack, lung cancer, lung diseases like chronic bronchitis and emphysema, and stroke, among other ills. Being overweight also increases the risk of heart attack and stroke, creating a health-risk double whammy when smoking and overweight are combined. But no matter how long you have been a smoker, it's never too late to quit and start reversing the damage tobacco use can cause.

If you need more inspiration, here are some additional benefits of quitting smoking:

• Reduced risk of mouth, throat, esophageal, bladder, and cervical cancer
• Reduced risk of peripheral artery disease (impaired circulation to the lower body)
• Fewer signs of premature aging of the skin
• Fewer breathing problems and coughs
• Fewer colds and other illnesses
• More energy
• Elimination of smoking odors and mess
• More money
• More control over your life

While quitting smoking is difficult, today there are more treatments and resources to help you do it than ever before. Talk to your doctor about your options, which include nicotine replacement patches or gum, behavioral therapy, support groups, and prescription medications like Zyban and Chantrix. There is excellent help and advice available at no charge from the National Network of Tobacco Cessation Quitlines at 1-800-QUITNOW (1-800-784-8669) and from the following Web sites:

• www.smokefree.gov
• www.cdc.gov/tobacco
• www.quitnet.com

Using Meal Replacements

You've probably seen shakes and bars designed to be drunk or eaten in place of a regular meal. You may wonder, Are they a good choice for weight loss?

In general, it's better to learn how to choose healthy foods and eat them in reasonable portions than rely on a shake or bar to do it for you. However, meal replacements can be a good choice if you use them to replace a meal, such as breakfast, that you would normally skip. They can also be a healthy choice if you're caught in a pinch or need to eat on the go.

While meal replacements can be a convenient way to cut calories, it's important to keep in mind that not all products are created equal. Check the Nutrition Facts panel and make sure that the number of calories and other nutrient values fit in with your meal plan. At the Duke Diet & Fitness Center, we often recommend brands like Slim-Fast and Glucerna.

Also keep in mind that drinking a shake or eating a bar may not be as emotionally or physically satisfying as eating a well-balanced meal containing the same amount of calories. For example, compare drinking a 220-calorie meal replacement shake with eating a breakfast of one cup of fresh strawberries, four ounces of low-fat yogurt, and a slice of whole wheat toast. The second meal has the same amount of calories, but it would probably leave you feeling much more satisfied.

So make time for "real" food whenever you can, and use meal replacements as a backup plan. Remember, a meal replacement may be a better choice than a burger and fries, but there's no substitute for learning to make healthy food choices for life.

Green Tea and Weight Loss

You may have noticed ads for products containing green tea or green tea extract that promise easier weight loss and a higher metabolism. But do these products work? The short answer: No one yet knows for sure.

First, you need to remember to be wary of any product that promises a quick and easy path to weight loss. These magic bullets just don't exist! No pill or potion can replace the need for a balanced diet and regular exercise in your effort to lose weight and keep it off.

However, that doesn't mean green tea has no place in a healthy diet. Research suggests that this beverage may have some healthy advantages. Green tea is loaded with antioxidants called polyphenols, and preliminary research has linked it to a decreased risk of cancer and heart attack. Some research suggests that compounds in green tea known as catechins might also help aid weight loss. However, the research so far is inconclusive, and more studies will need to be done before nutrition experts understand the effects of green tea on health.

That said, green tea is a calorie-free choice, and a hot cup serves as a soothing treat that contains about as much caffeine as black tea or slightly less. So brew yourself a cup, flavor it with lemon or ginger if you like, and enjoy!