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.

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.

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% 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!

Feel Full With This Quick Salad!

This tuna salad is full of protein and top-quality carbs, the kind that will keep you going all afternoon. And best of all, it's got a lot of flavor and is really filling.

Mediterranean Tuna Salad

Ingredients

2 cans (6 ounces each) water-packed tuna, drained
1 can (15.5 ounces) chickpeas, rinsed and drained
1 large red bell pepper, coarsely chopped
1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped
1/3 cup coarsely chopped sweet red onion
10–12 kalamata olives, pitted and coarsely chopped
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 large garlic clove, crushed through a press

Preparation

Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended.

Makes 6 cups

Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium

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!

Try Some Tantalizing Tofu!

If you're looking to increase your protein intake, boost your heart health, and cut your food budget, try tofu! Tofu is soymilk curd, pressed and packed into a spongy food that's bursting with protein, heart-healthy fiber, and unsaturated fat, as well as vitamins and minerals. And tofu is affordable, especially compared with animal proteins like beef, chicken, and fish. Tofu is so versatile, it's a cinch to incorporate it into your diet! Substitute firm tofu for chicken, fish, or meat in your favorite stir-fry recipes; because tofu has little taste on its own but is very absorbent, it soaks up the flavors of all the foods and spices it's cooked with, leading to a delicious, savory dish! Try blending soft or silken tofu in smoothies, dressings, dips, or desserts like mousse. You can even scramble it for egg-free "scrambled eggs." You can also buy preseasoned or marinated tofu at the supermarket — it's great with rice and veggies for a balanced, healthy, and delicious meal!

If you haven't tried tofu yet, challenge yourself to switch one of your animal-protein meals in the week ahead to tofu. You might be surprised by how much you enjoy it!

A heads-up about soy products in general: Because of the estrogenlike properties of soy, the jury is still out on whether soy products are safe for women who have a high risk of breast cancer to consume in large amounts. If you are at increased risk for breast cancer because of your personal or family history, choose soy products only in moderation, avoid soy supplements, and speak with your health care provider for specific recommendations.