Kasia the Expert

     Ah, the signs of summer--backyard BBQ's with my neighbors and best of all, constant sunshine!  Which, inevetably gets me thinking about vitamin D.  You may have heard about vitamin D and the role it plays in bone health.  It's also known as the "sunshine" vitamin because it is synthesized in the skin through exposure to ultraviolet (UV) radiation from sunlight.  Its main function is to aid in the absorption of calcium and phosphorous.  But these days, very few of us get enough sunshine to make adequate vitamin D (and it's probably not the safest way to get your vitamin D anyway), so here are some tips for getting vitamin D in your diet.

What are sources of vitamin D?  A few foods, such as the flesh of fatty fish, egg yolks from hens fed vitamin D (Eggbeaters egg substitute is also fortified with vitamin D), fortified milk products and fortified ready-to-eat cereals are sources of vitamin D.

How much vitamin D do I need per day?  The Adequate Intake for children and adults up to age 50 is five micrograms per day (the amount in three ounces of baked salmon or two cups of fortifed fat-free milk).  For adults ages 51 and beyond, this number increases to about 10-15 micrograms.

     Although, a common source of vitamin D in the American diet is fortified milk, why not throw some salmon on the grill at your next summer BBQ to keep the variety alive?  I especially love pairing salmon with fruit salsa made with fresh mangos, strawberries, onions and mint.  Enjoy your vitamin D!

     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!

     Heading to the mall for those enticing holiday sales?  Here's some good news that's sure to get you into the spirit of the season--while you shop, you can actually burn calories and avoid pitfalls of the food court at the same time.  How, you might ask?  A pedometer is a great device for measuring the number of steps you take while running errands, shopping or even exercising.  One mile equals about 2,000 steps, so try setting a goal to walk 3 miles a day (~6,000 steps).  This may seem like a lot, but try these simple tips while holiday shopping to stay active and avoid extra holiday pounds:

• Walk your packages to your car in between every few stores
• Circle the perimeter of the mall while window shopping before you go in to make purchases
• Have a friend drop you off a few blocks away from the mall and walk the rest of the way

     Navigating the food court can be just as important--and just as tricky--as walking to burn off unwanted calories.  To ensure that you maintain your progress, here are some great tips to keep in mind:

• "Skinny" coffee drinks--opt for skim milk.  A 16 oz. latte made with nonfat milk contains roughly 70 calories compared to one prepared with whole milk, which jumps up to 130 calories. Holy cow!
• Snack sensibly--Looking for a snack to accompany your coffee?  Opting for a small low-fat bran muffin compared to a donut will save you roughly 100 calories, while providing you with twice the amount of fiber.  That's a win-win!
• Go greens!--Look for vegetables on the fast-food menu.  Baked potatoes with low-fat toppings, lettuce salads with low-fat dressing and broth- or tomato-based vegetable soups will all fill you up while not saturating your calorie intake.  Plus, these high fiber options can help keep you full until your next meal.