Kasia the Expert

   I frequently review the 2005 Dietary Guidelines for Americans for various projects and recently came across a chapter on "Adequate Nutrients within Calorie Needs". Interestingly, according to the guidelines, many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. One nutrient in particular caught my attention: Vitamin E. It turns out, based on dietary intake data or evidence of public health problems, intake levels of Vitamin E may be a concern of for adults, children and adolescents. This means that most Americans may need to increase their consumption of foods rich in Vitamin E.

Why it is important:Vitamin E is a fat soluble vitamin that functions as an antioxidant in the body. Simply put, that means it helps protect cells from oxidation damage. Oxidation is the same process that causes butter, margarine and oils to become rancid.

How much is needed: Vitamin E is actually a group of substances called tocopherols. The Recommended Dietary Allowance (RDA) for females and males ages fourteen and over is 11 and 15 milligrams per day respectively. Children need less depending on their age. More information on the RDA for Vitamin E can be found at: http://www.iom.edu/Object.File/Master/21/372/0.pdf

Where it's found: Foods that can increase vitamin E intake include, sunflower seeds, almonds, peanut butter, soybean and corn oils, margarine, salad dressing and other foods made from oil. Breakfast cereal that is fortified with vitamin E is an option for individuals seeking to increase their vitamin E intake.

Instead of advise to cut back on calories or eat less of a specific type of food, it is refreshing to think we can actually increase consumption of certain foods such as those rich in vitamin E. Meeting nutrient recommendation, however, must go hand in hand with keeping calories under control. 

     As the New Year approaches, I look forward to starting with a fresh, optimistic and "can-do" spirit, which helps the rejuvenation process as well as mental preparation to tackle the challenges that lie ahead in the coming year.  Since I continuously strive to feel and look my best, I thought I would share my personal daily regimen that helps me focus and feel more in control of my life.

• Use a daily planner for more than just important phone numbers and appointments.  I find that by writing things down in my planner in a list fashion, it actually motivates me more to follow through with my daily goals.  For example, if my goal is to prepare a healthy meal, writing down the list of ingredients that I need to pick up at the grocery store on my way home from work helps me mentally prepare for actually following through with it.
• Get creative with your workout.  Not everyone has the luxury of belonging to a health club or having an at-home gym, including me.  This is where I get creative.  What works for me is making a mix of my favorite songs, throwing on my running shoes and doing different moves (jumping jacks, jogging in place, high knees, push-ups, lunges) to the beat of each song.
• Stay hydrated with plenty of fluids.  What helps me is to place a pitcher of water infused with cucumber, lemon, oranges or mint on my desk.  The idea is to remind you to freely pour yourself a glass whenever you desire.  The inviting flavors will also make you want to drink more of it!
• Re-connect with yourself.  The demands of family and career leave little time to relax by myself.  I set aside 15-30 minutes a day for some "me" time to do whatever helps me decompress--reading, journaling, taking a bubble bath or re-connecting with an old friend.

     I hope that you too find these tips helpful and on your way to a "better you" in 2009!

   In a couple of weeks, after the holidays, you may notice an explosion of weight loss ads, such as, "Lose weight fast and easy" or "Eat as much as you want and still lose weight". The basics of weight loss, however, remain centered around energy balance. According to the Dietary Guidelines for Americans, "To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended". In other words, we need to let the calories in equal calories out; otherwise, we gain or lose weight.

Can you really lose weight fast and easy? While rapid weight loss is possible, it usually results in more non-fat loss (water and muscle) than fat loss. A promise of a quick weight loss may also come with a strict caloric limit - which means limited food choices. Any lost weight is usually quickly regained once the diet is not followed.

Losing 1/2-2 pounds a week by making healthy food choices, eating moderate portions and building exercise into daily life is the best way to lose weight and keep it off. Another benefit to adapting healthy eating and physical activity habits is that you may also lower your risk for developing type 2 diabetes, heart disease and high blood pressure.

What about eating as much as you want and still losing weight? If it sounds too good to be true, it probably is... When trying to lose weight, you can still eat your favorite foods - as long as you pay attention to the total number of calories that you eat.

Our quest for the easiest way to lose weight may never end but the best approach to losing weight is to cut back on the number of calories you eat and be more physically active.