How Much Water Should You Be Drinking?

If you're not a water drinker, it's time to turn yourself into one! Drinking water every day is key to maintaining good health. Your body is made up mostly of water — doesn't it make sense to replenish the good old H2O instead of filling up on soda or sugary fruit juices? Plus, did you know that the brain often mistakes thirst for hunger? Before running to the nearest snack machine, try drinking a few glasses of water and waiting about 20 minutes — your craving may just go away.

So how much water do you really need? Well, a general rule of thumb is about eight ounces of water eight times a day, but there's no strong scientific evidence to support that recommendation. In fact, some experts actually recommend 13 glasses for men and 9 for women! That may seem like a lot of water, but your body loses about 10 glasses in the course of a day. And if you're exercising, pregnant, or breastfeeding, or you live in a hot or humid climate, your water loss is greater, so you should increase your intake!

Take my advice and drink up — it's H2Ohhh so good for you! One tip: If you're having a hard time getting used to the taste of water, try adding a lemon wedge for a hint of sweetness!

Is Alcohol Good for Me?

Medical studies have shown a link between moderate alcohol consumption and a reduced risk of illnesses like heart disease. For one thing, moderate use of alcohol tends to raise HDL cholesterol, the "good" kind. But before you add alcohol to your list of healthy foods, it's important to understand more.

First, it's important to understand what "moderate" drinking means. For men, it means no more than two drinks a day; for women, it's a limit of one drink a day. One drink is defined as 5 ounces of wine, 12 ounces of beer, or 1 1/2 ounces of liquor.

When it comes to alcohol, more is not better. People who drink more than the amounts above lose the health benefits of drinking and are actually at increased risk of high blood pressure and other heart problems. Excessive drinking can lead to liver disease, gastrointestinal disease, certain cancers, disturbances of sleep and of mood, obesity, and a host of other health problems. Experts say those who cannot drink moderately are better off not drinking at all. If you are unsure whether or not you have a problem with alcohol, it's a good idea to consult with your physician.

And remember, alcohol packs a lot of empty calories. A 5-ounce glass of wine contains around 130 calories, a 12-ounce serving of beer contains roughly 150 calories, and 1 1/2 ounces of liquor also contains around 150 calories (and that's before you add any mixers). Calories from alcohol that are not burned by the body seem more likely to be stored around the abdomen, and abdominal fat is the most dangerous kind for your health.

Finally, since alcohol lowers inhibition and impairs judgment, drinking too much can prevent you from sticking to your goals to eat well.

In short, if you're going to drink alcohol, do so in moderation. And don't forget to factor in the calories!

Exercising When You're Away From Home

Are you traveling to visit family or friends this holiday season? Don't let being away from home become an excuse to take a vacation from fitness. While you may not be able to do the same routine you're used to doing at home, there are still plenty of options for staying active when you're on the road. Try the following strategies:

• Bring a pedometer and a pair of walking shoes with you. Aim for 10,000 steps a day. If you're sightseeing, this will probably be easy!
• Pack a resistance band. It will allow you to do strength training in your hotel room.
• Ask if the hotel you're staying in has a fitness center. Nowadays, many hotels do.
• Swim laps in the hotel pool.
• Bring along a fitness video, or ask if the hotel has any available to use.
• Take advantage of layovers and waits in airports by walking through the terminal.
• Plan activities during your trip to add movement to your day. If you're in a rural area, plan hikes or kayak trips; if you're in a city, take a bike tour or just wander and explore the local streets and shops.

If you're having trouble getting motivated to exercise on your trip, try thinking of it as an opportunity to break out of your usual routine. Think about how great you'll feel once your workout is done. Tell yourself you'll just start with five minutes of exercise and then see how you feel. Chances are, once you start moving, you won't want to stop!

Remember, there's always something you can do to stay active no matter where you are. With some creative planning, you can make sure travel doesn't get in the way of your fitness goals.

Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a disorder most commonly characterized by cramping, abdominal pain, bloating, constipation, and diarrhea. As many as 20 percent of American adults suffer from this painful and sometimes embarrassing condition.

While researchers are still working to understand what causes IBS, they suspect malfunctioning nerves, hormones, stress, sensitivity to certain foods, or a combination of these factors.

In many cases, IBS is treated with medications that help to control constipation, gas, or diarrhea. If constipation is the main problem, gradually increasing the amount of fiber in your diet or taking fiber supplements can be beneficial. Lifestyle changes, like eating smaller meals, cutting down on foods that cause gas, drinks with caffeine, and reducing and coping with stress, conflict, and emotional upsets, can also help to relieve symptoms. Increasing physical activity can help to relieve stress.

Although effective treatments exist, an estimated 70 percent of those with IBS suffer in silence. If you suspect that your frequent stomach distress may in fact be IBS, schedule an appointment with your doctor for an evaluation. Because some medications can lead to increased gas and bloating, be sure to mention any drugs or supplements you take on a regular basis.

4 Ways to Get Your Family Moving

One of the most wonderful benefits of your commitment to my program is that your family gets to share in all that you are learning and to participate in the changes you are making! When you invite your partner, your parents, or your kids to share a delicious, healthy meal with you or engage in a fun activity together, everybody benefits!

Being active with your family is a great way to bond and boost your health at the same time.

Here are some ideas for getting your whole family moving:

• Shoot for 60. Remember that for good health, kids should ideally get at least 60 minutes of physical activity every day. All kinds of activities count, so encourage kids to get moving by walking fast, running, dancing, jumping rope, riding bikes, skating, snowboarding, swimming, playing basketball and soccer — even climbing stairs!
• Plan active family outings. Go for a hike or bike ride together on the weekends if you can, and take your next vacation to a place with lots of outdoor activities.
• Take a walk. Start a tradition of taking a walk together after meals. And if you normally drive your kids to school or to a friend's house, try walking with them instead (assuming your destination isn't too far away!).
• Create a space for activity. Set aside one room in the house that is a comfortable, safe place where your kids can rock out and be active! Fill it with balls, hula hoops, and other active games and puzzles — and don't be embarrassed to join in the fun!
• Set limits. Encourage your kids to take part in activities that involve moving, not sitting. Set limits on how much time they spend watching TV, playing video games, and surfing the Internet. (And make sure you observe these limits, too!)

Butter vs. Margarine

Have you ever wondered which is better — butter or margarine — when it comes to your health?

First, it's important to know that both are high in fat and calories. Both butter and regular margarine weigh in at around 35 to 45 calories per teaspoon. (If you use reduced-fat margarine, a whole tablespoon gives you the same number of calories.) Butter also contains both cholesterol and saturated fat, and diets high in these substances have been linked to an increased risk of heart disease. Too much cholesterol can clog the arteries, while saturated fat has been shown to increase levels of LDL, or "bad," cholesterol.

Margarine, which is made from vegetable oils, doesn't contain cholesterol. But that doesn't mean it's good for your heart. To render the oils solid at room temperature, hydrogen is added during processing, creating trans fats. These fats are thought to be even more harmful to the heart than saturated fats because they not only raise LDL cholesterol but also lower HDL, or "good," cholesterol. Some stick margarines contain relatively high amounts of trans fats, while softer margarines (tub and squeeze versions) usually contain less (if any). However, even some stick margarines are free of trans fats, so be sure to check labels.

So what's a person to do? Cut down on both butter and margarine! Try replacing them with healthier options whenever you can. Butter sprays, for example, add buttery flavor to potatoes, vegetables, and other foods without adding many calories. Butter-flavored sprinkles and trans fat–free spreads can also add flavor with fewer calories and less fat. When sautéing foods, use a cooking spray or a heart-healthy oil like olive or canola, and when baking, try cutting the butter or margarine called for in the recipe by a third. You can also try replacing some or all of the butter or margarine in your baked goods with applesauce, crushed pineapple, mashed bananas, or yogurt.

Use common sense and portion control. Opt to reduce your use of both fats whenever you can. Every tablespoon you cut will also cut out calories and fat you don't need.

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.