Posted by Stephanie Clarke on Thu, Nov 12, 2009
You've probably heard a lot about vitamin D (aka, the sunshine vitamin) lately. Actually, because we can make some in our bodies with exposure to sunlight, it's not even really a vitamin, but rather a hormone. Getting enough vitamin D is important for many body functions, including proper calcium and phosphorous absorption to help keep bones and teeth healthy.
Currently, the recommendation is to get 400 IU per day. However, recent research suggests that we may need more, and the recommendation may be increased in the near future. That's because low vitamin D levels may increase the risk for certain diseases, like diabetes and multiple sclerosis, and 400 IU might not be enough to offer protection from these conditions. (Be sure to check with your doctor before taking more than the recommended amount of vitamin D.)
Below, I've outlined the four ways we get vitamin D. Keep reading to learn how you can get more of this key vitamin.
1. Get some sun. You need at least 10 to 15 minutes of direct sun, without sunscreen (which prevents any vitamin D from being made), two to three times a week to make enough vitamin D. For people living in northern latitudes, the wintertime provides a challenge because the sun is not strong enough for the skin to make enough vitamin D. Plus, dermatologists warn against any exposure to the sun without sunscreen. The bottom line: It's not realistic for most people to get enough vitamin D this way.
2. Go fish. Fish like salmon, mackerel, sardines, and tuna are not only loaded with omega-3 fats, but they're also some of the few richest natural food sources of vitamin D. Salmon ranks highest, with about 90 percent of your daily vitamin D needs (360 IUs) per 3.5-ounce serving. Mackerel, sardines, and tuna are also great sources with just slightly lower amount per serving.
3. Eat fortified foods. A cup of milk (fat-free or one percent is best if you're watching fat and calories) provides 90 IU of vitamin D. Some brands of yogurt, orange juice, and cereals have also been fortified with vitamin D; check labels to find the D content of these foods.
4. Take a supplement: If you can't get enough vitamin D from your diet and you don't get out in the sun much, a supplement can help. Most multivitamins and calcium supplements offer 400 IU, so you could take either one of these. If you are an older person (as you age, you don't absorb vitamin D as well and you're more at risk for osteoporosis) or dark-skinned (the darker your skin, the less vitamin D you make in your skin), doublecheck that you're getting enough from your diet and/or supplement.
For more on healthy-eating, check out TheBestLife.com.
Posted by Sidra Forman on Fri, Oct 30, 2009
Reaching into that candy dish is fine—as long as you're doling out
those sweets to trick-or-treaters, and not yourself! Don't let
Halloween and all its luscious goodies sideline your diet. Instead, try
these tricks to treat yourself right during this candy-filled holiday.
Buy treats you don't like.
The Halloween holiday can be an excuse to stock up on your favorite
candy. Why tempt yourself? Instead, grab a bunch of candy that you
don't even like, and you won't be reaching for it. If you do end up
with a bag that contains your favorite candy, be sure to give those out
first so when Halloween's over, you won't have them lying around.
Skip the sweets.
Who says you have to give out candy? Instead, opt for non-food treats,
such as erasers, pencils, markers and stickers. If you'd rather hand
out edible goodies, try healthier treats like packages of dried fruit
or pretzels. Another good idea: If you'll be taking your kids door to
door to trick or treat, shift the emphasis away from candy altogether
by supporting a UNICEF drive; then you can collect coins instead of
candy.
Indulge wisely. If you're going to
splurge, be sure to look at the portion size and ingredients of the
candies you choose; they vary greatly in fat and calorie content. And
keep in mind that a single lollipop or a piece of hard candy can be
enjoyed longer than a chocolate bar for fewer calories.
Party healthy—not hearty.
Throwing a bash? Take advantage of many of the seasonal, festive foods
including healthful pumpkin
seeds, apples or popcorn.
For more healthy-eating advice, check out TheBestLife.com.
Posted by Michelle Hering on Tue, Sep 15, 2009
Over the last few weeks, we've done a lot of traveling and we still have one more vacation to go. To be honest, I've been a bit on edge each time we've gone away, not because I was worried about eating or my exercise, as I've proved to myself that I can make smart choices and stay on track, but because I've gained a bit of weight since I last saw some of my family and friends.
Looking back at photos from five years ago, I've actually realized that I probably wasn't at a healthy weight back then. And being involved with The Best Life program, I also learned that I hadn't been eating enough calories for my activity level. So the weight gain was actually a good thing. But I have some friends and family members who are so focused on how I look and what I'm doing (gaining weight, losing weight, eating and exercising) that we lose precious time just being friends and hanging out together.
Plus, it creates a stressful environment; the pressure of trying to live up to their high or unrealistic expectations is neither fun nor relaxing. And I also feel like they're challenging my expertise. Don't get me wrong, I enjoy sharing ideas about diet and exercise, but often the conversations take on a feel of "teaching," as though I have failed in some way. Luckily, I'm feeling better now—the aches and pains I've been dealing with all summer have subsided and I'm excited about training for this marathon (six weeks away!)—so I'll be better prepared to deal with this. Still, I'm not anxious to place myself in a stressful situation that might lead to another setback.
Fortunately, up until now, things have gone pretty well. My family and friends haven't focused much on my weight or training goals, and I've been able to enjoy our time away. Now, I'm focusing on our last trip to California. In fact, I have two goals: To take each situation as it comes and not worry about what might happen while we're gone, and to go on at least one 10-mile run. (I have to try a big run this week to see how I feel; this will help me determine if the marathon goal is still within reach. Mentally I'm committed, but I need to make sure I don't put myself in physical danger.)
Some of my family members who don't like to exercise and who do not have the best eating habits may subliminally try to sabotage my plans, but I just finished reading an article on TheBestLife.com called "Are You Sleeping with the Diet Enemy?" which has helped me understand what my family might be feeling—fear of losing the "me" they know and love, perhaps a little envy. I'm going to take a tip from the article, and instead of allowing the conversation to turn to what I look like, what I'm eating or how I'm exercising, I'll bring up another topic to move the spotlight away from me.
Posted by Bob Greene on Fri, Sep 04, 2009
With age comes wisdom, perspective and unfortunately, a slowing metabolism. It's a fact of life that as we get older, our metabolism—the rate at which we burn calories—takes a dip. So, even if you're sticking to the same healthy diet and regular workout plan that has helped you keep the weight off in the past, you still may see the number on the scale creep up. It can be very discouraging, but the good news is that there are a few things you can do to stoke your metabolism and ward off the extra weight. It basically comes down to moving more and eating less.
Let's talk about the eating side of the equation first. You may want to try logging your meals for a little while to help figure out if you're consuming more calories than you think! If you've been keeping a food journal or you've discovered that you're still gaining even when you're eating what seems to be the right amount of calories, it might be time to slightly reduce your caloric intake. Start by cutting about 100 calories (that's roughly the equivalent of a slice of bread) per day, and see if that helps. If you still don't see a difference after several days, you can reduce your intake a little more. Be sure not to cut more than 250 calories per day, or to go below 1,500 calories; making drastic cuts or consuming too few calories will not only leave you feeling hungry, but it can also cause you to miss out on important vitamins, minerals and nutrients.
As for exercise, the first thing you should do is look at the intensity of your workouts. Ask yourself if you're working hard enough. You can make sure you're at the right intensity by monitoring your perceived exertion. Basically, you rate how hard you're working out, based primarily on your breathing, on a scale of 1 to 10 (with 10 representing the highest level of exertion). You're aiming for a perceived exertion level of 7; that's the point at which your breathing becomes deep, and though you could have a conversation, you'd probably choose not to. You're exercising vigorously, but you can maintain this level until the end of your workout. If you have been exercising at level 7, then it may be time to increase the length of your workouts. Again, start slowly by adding a few minutes to your normal routine, and see if that helps.
Make these small (and nearly painless) tweaks to your nutrition and fitness plans, and you'll be back to your slimmer self in no time.
For more weight-loss advice, join TheBestLife.com.