The most active form of vitamin E in humans is Alpha-tocopherol, which is a powerful biological antioxidant. The Recommended Daly Allowance of vitamin E is based on the alpha-tocopherol form. The Institute of Medicine indicates most North American adults get enough vitamin E from their normal diets to meet the current recommendations. However, they do caution those who consume low fat diets because vegetable oils are such a good dietary source of vitamin E.

Antioxidants such as vitamin E protect cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Cardiovascular disease and cancer can develop when these free radicals damage the cells. Vitamin C and other anti-oxidants recycle vitamin E end products back into effective suppressors of free radicals. There are studies being conducted to determine if vitamin E can help prevent or delay the development of those chronic diseases.

Sources of Vitamin E

The main sources of vitamin E include vegetable oils, nuts, wheat germ and green leafy vegetables. In the United States, fortified breakfast cereals are also an important source of vitamin E. Most natural vitamin E supplements are derived from vegetable oils usually soybean oil.

Deficiencies

Vitamin E deficiency is seen in people who can not absorb dietary fat and people with rare disorders of fat metabolism. Those who can not absorb fats must take a vitamin E supplement since dietary fat is needed to absorb vitamin E from the gastrointestinal tract. Individuals, who have had part or all of their stomach removed, have been diagnosed with cystic fibrosis or Crohn’s disease may not absorb fat and should discuss the need for a supplement with their physician. Those who can not absorb fat often have greasy stools or have chronic diarrhea.

Very low weight birth infants may be deficient in vitamin E. These infants are under the care of a neonatologist who evaluates and treats the exact nutritional needs of premature infants.

Abetalipoproteinemia is a rare inherited disorder of fat metabolism that results in poor absorption of dietary fat and vitamin E. The deficiency associated with this disease causes problems which include poor transmission of nerve impulses, muscle weakness, and degeneration of the retina that can cause blindness. Individuals diagnosed with this condition are given special supplements by a physician.

Current Issues and Controversies

Some research has indicated vitamin e can prevent or delay heart disease. Researchers have indicated that oxidative modification of LDL-cholesterol promotes blockages in coronary arteries which can lead to atherosclerosis and heart attacks. Vitamin E may help prevent or delay coronary heart disease by limiting the oxidation of the LDL cholesterol. It can also help prevent the formation of blood clots, which can cause heart attacks. Studies have shown lower rates of heart disease with higher vitamin E intake.

A study done of 90,000 nurses suggest heart disease was 30%-40% lower among nurses with the highest intake of vitamin E from diet and supplements. The range of intakes in this group were 21.6 to 1,000 IU (32-1500 mg) with the medium intake being 208 IU (139 mg) However, The Heart Outcomes Prevention Evaluation (HOPE) Study followed 10,000 patients for 4.5 years who were at higher risk for heart attack and stroke. In this intervention study the subjects received 400 IU (265 mg) of vitamin E daily. They did not experience significantly lower cardiovascular events when compared to those who received a sugar pill. The researchers concluded that vitamin E supplement did not provide any protection against cardiovascular disease. The study is continuing however to determine if a longer duration has any affect.

It is indicated that antioxidants such as vitamin E help protect against the developments of chronic diseases such as cancer. Vitamin E may also block the formation of nitrosamines, which are carcinogens formed in the stomach from nitrates consumed in the diet. It may also enhance immune function which may prevent against the development of cancers. There is however no conclusive studies done which prove this.

Some evidence does suggest higher vitamin E intakes decrease incidence of prostate cancer and breast cancer. A study done of women in Iowa provided evidence that increased vitamin E may decrease the risk of colon cancer, especially in women under age 65. However, vitamin E intake was not statistically associated with risk of colon cancer in almost 2,000 adults with cancer compared to controls without cancer. At this time there is limited evidence suggested vitamin E supplements should be used to prevent cancer.

Antioxidants are being studied to see if they can help prevent or delay cataract growth in the eye. Observational studies indicate lens clarity was better in regular vitamin E users. A study of middle age male smokers did not demonstrate any effect from vitamin E supplements. The effects of smoking may have overridden any benefit from the vitamin E.

An observational study done by the Johns Hopkins University Bloomberg School of Public Health found that when large doses of vitamin E is taken (400-1000IU) in combination with vitamin C (500-1000mg) the onset of Alzheimer’s was reduced between 64 -78%.

A study was done in 2005, published in The Lancet Neurology, suggesting vitamin E may help prevent Parkinson’s disease. Those with moderate to high intakes of dietary vitamin E were found to have a lower risk of this disease.

Excess Consumption Risks

The health risks of too much vitamin E are disputed. In the elderly, a recent study indicated taking doses of 530 mg or 800 IU (35 times the current RDA) for up to four months had no significant effect on general health. The long term effects of such dosage however, have not been tested. The Institute of Medicine has set an upper intake level of vitamin E of 1,000 mg (1,500 IU) per day since the nutrient can also act as an anticoagulant and increase the risk of bleeding problems.

Sunspots are common in people with darker complexions or those people whose tan easily. They are signs of cumulative sun damage that appear as we age. Sunspots can become cancerous. There is no way to predict which sunspots will become cancerous. A dermatologist should conduct a full-body exam every year. Danger signs can include change in color or texture of the sunspots. Consistent follow up can help identify and remove any lesions if needed.

The appearance of sunspots can be minimized with a skin-lightening cream. Tri-Luma is a prescription medication which contains the lightening agent hydroquinone which takes three to four weeks. There are also over the counter products which contain 2% or less hydroquinone or other lightening agents. They take longer to work but are gentler on the skin.

A dermatologist can also perform laser treatment on sunspots. Laser directs a beam of concentrated light at the sunspot which causes laser energy to be absorbed by melanin in the skin. The sunspot will develop a thin scab, and then it will slowly fade. Usually only one treatment, at a cost of approximately $150, is needed. There is however a possible side effect from laser treatment which is that the sunspot may become even darker. This is seen in rare cases only.

To help minimize sunspots and prevent new sunspots, you should always wear a broad-spectrum sunscreen. It should have a SPF of at least 15 and the ingredients zinc oxide, titanium dioxide and/or avobenzone, which all block the sun’s UVA and UVB rays. Unprotected sun exposure can cause sunspots to reappear or get darker.

To choose the correct workout for you, you first must identify the specific factors that influence your own sense of fitness satisfaction. This will help you create an exercise program that is productive and enjoyable for you. You have to list your priorities- what you want out of your workouts. Some most common include:

• Physical changes- The most satisfying outcome of a fitness routine is a visible effect on your body that others can notice. Weight loss or muscle tone improvements are usually seen within six to twelve weeks of starting an exercise program. The most dramatic change is seen early in your program. As time goes on and you become fitter, changes are seen in smaller increments.
• Improved speed, endurance or stamina- Improving your personal records for race times and distance can create great satisfaction. Keeping a workout journal can help you track your progress. Track time, distance and heart rate. You do not have to be a competitive athlete to get pleasure from performance. You only have to keep challenging yourself.
• Health Improvements- The health benefits of exercise can be outstanding especially if your family has a history of heart disease, cancer, diabetes, or other conditions. Set measurable objectives. Your objective can be to lower your blood pressure.
• Improved Mental or Emotional State- Regular exercise can improve your mood and reduce anxiety and depression. A Duke Medical Center study of 156 men and women found that a program of regular aerobic exercise was just as effective as medication in reducing symptoms of depression. Fitness can provide all sorts of spiritual and emotional benefits. Being comfortable with your body can lead to peace of mind. Working out with a friend or spouse can strengthen your relationship. Exercise provides a positive example for your children.

The results sound great but for many, daily exercise does not sound like fun. It is important to know the benefits you are after and identify the moments of pleasure you get in return for your hard work. This can make exercise feel more worthwhile. The more satisfaction you get, the more likely you will keep with your routine. Along with satisfaction there are other influences such as convenience, self-efficacy and social support.

For many lack of time is the most offered excuse for not working out. To help you find time, figure out how your 24 hour day is spent. Break down each hour to show how it is spent on a chart. Then develop a second chart showing how you can make some changes to fit in exercise. Make some choices to give up some current behaviors such as television to make room for exercise in your daily routine.

Your belief in what you can do is very important. The more confident you are able to complete a routine, the more likely you will. Your belief plays a big role in how effective you are and in how satisfied you will be in your process. Self-efficacy determines the choices we make, the goals we set, the efforts we make, how long we persist and how we feel about what we have accomplished.

A study done by researchers at the University of Illinois, 46 female college students were divided into two groups and given fitness tests. Regardless of performance, one group was told they placed in the top 20th percentile for fitness, the other were told they fell in the bottom 2oth percentile. Several days later, they were reminded of their performance and asked to exercise again. The women who believed they performed well reported being more positive well-being after the workout than those who were told they had performed poorly. This suggests your attitude about your fitness and ability effects how you feel about the results of your workout. If you lack confidence- consider a trainer who will help you adjust your attitude or join a support group fitness class. Tracking your workouts will also show you evidence of your progress and improvements.

Social support can also make a tremendous difference on your satisfaction with your program. In a 2003 survey of 363 college students conducted at Arizona State University, students with the most social support exercised more than those without support. If you do not have a lot of support at home, consider partnering with an exercise buddy. A buddy can make you as committed to the exercise as to the friendship.

It is important before you begin to write down your goals. Start with generous large goals, and then narrow your focus to figure out how you will measure them. Satisfaction comes with achievement. Achievement is possible if goals are set and you have decided which aspects of your fitness program are the most important to you.

Aside from time constraints, some common problems are boredom and frustration. At the beginning of any program, health benefits and physical changes may be enough to motivate you to keep on going. But when results slow or you get bored, you are more likely to quit. Switching your routine can help. Variety can also help ward off frustrating exercise plateaus. The first few months of any new fitness program can produce great results. But as your body adjusts to the training, you have to keep working harder for improvements to continue. Make sure your goals are not too ambitious for your current lifestyle or fitness level.

Every fitness plan can be satisfying, enjoyable and produce results if it includes the following:

• A positive attitude
• Clear Goals
• Measurable benchmarks
• Appealing activities
• Just enough challenge
• Comfort and Convenience
• A Balance of Strength, endurance and flexibility
• Feedback and figures
• Variety and surprise
• Scheduled maintenance
• Sustainability

A consistent fitness routine can very easily become its own reward. Every time you workout you are making fitness a priority for life.

First it is important to accentuate the parts of your body you are happy with while drawing less attention to those parts that need work. If you have great legs, show them off in a suit with a higher cut leg. If you want to conceal your tummy but flaunt your bust, look for a style with a push-up bra as well as tummy panel which will flatten your midsection.

Choosing the right pattern can also help. A one-piece with a lighter color in the bust area and darker on the bottom will draw more attention to the top. To slenderize the torso, look for a pattern that will draw the eye inward. For an hourglass figure effect, look for a diagonal pattern or those with angled patterns across the body.

You are not limited to a one-piece. Now many two-piece suits can be purchased separately, so you can build your own perfect suit. This will also allow you to purchase different size tops and bottoms if needed. If you feel your tummy is not ready for a two-piece- try a tankini. This style has a longer top, almost like a tank top which helps cover your midsection. There are also many shorts bottoms which can hide your butt and thigh area.

Don’t forget a stylish cover-up. There are many great sarongs, tunics and sundresses that can fit every body style. If you want the focus to be on your upper body, chose a sarong in a dark solid color. A tunic can show off great legs. Sundresses are great for all sizes and are a great way to cover up as you head out for the beach or poolside.

The natural human form of vitamin D is Vitamin D3 which is also known as cholecalciferol. It is made in the skin when cholesterol via 7-dehydrocholesterol reacts with ultraviolet light in the skin. Ultraviolet light (UVB) is found in sunlight when the sun is high enough above the horizon for UVB to penetrate the atmosphere. Cholecalciferol is transported to the liver where it is hydroxylated to calcidiol or 25-hydroxy-vitamin D, the storage form of the vitamin.

Some parts of the world have widespread vitamin D deficiency, due to higher latitudes and winter conditions. Foods may be fortified with vitamin D2 or vitamin D3, but milk only contains 100 IU per glass. Severe deficiency can lead to a disease known as rickets in children, where the bones are softened due to faulty mineralization. Similar conditions can develop in adults known as osteomalacia. Other recent studies have linked vitamin D deficiencies to forms of cancer, heart disease, diabetes, depression, hypertension, periodontal disease, autoimmune disease and obesity. A deficiency can be determined by a blood calcidiol level. Healthy levels should be between 40 and 60 ng/ml.

Calcitriol is the most active form of the vitamin. It is synthesized from calcidiol in the kidneys to perform its endocrine function of maintaining the calcium levels. Calcitriol binds to a transportation factor which then regulates gene expression. As a result, the calcium and phosphorus levels in the bone and blood are maintained with the assistance of parathyroid hormone and calcitonin.

Some tissues throughout the human body can make and regulate their own calcitriol, which is the autocrine, and perhaps paracrine, functions of the vitamin D steroid hormone system. It is these autocrine and paracrine functions of vitamin D which may explain vitamin D’s association with many chronic diseases

Production of Vitamin D

Human skin exposed to sunlight can when conditions are right, produce large quantities of vitamin D. In just a few minutes, up to 20,000 IU could be produced. This is easily enough to avoid deficiency. Exposure to sunlight can also destroy vitamin D; so long term exposure can cause toxicity.

Just being exposed to sunlight does not automatically trigger production of vitamin D. Only the UVB in the sunlight triggers the production. UVB reaches ground level when the sun is high in the sky which is usually a few hours around midday. At higher latitudes, the sun is only high in the summer. In the US, those living north of San Francisco to Atlanta will not be able to produce it at all for 3 to 6 months of the year.
From the end of summertime to the next spring, most humans run on stored amounts of vitamin D which gradually deplete. Suntan lotions also block production.

Vitamin D Deficiency

People over the age of fifty have a higher risk for a vitamin D deficiency. The ability of the skin to convert 7-dehydrocholesterol to pre-vitamin D3 is decreased in older people. In addition in older people, the kidneys do not function as well, so calcidiol is not converted as well to its active form. Many older people need a vitamin D supplement.

In addition newborn infants who are breastfeeding may require a supplement, since breast milk does not contain significant levels of the vitamin and newborns are not exposed to direct sun. Infant formula is fortified with vitamin D.

Some evidence also suggests that obese people have lower levels of vitamin D due to it being deposited in body fat compartments. Those not exposed to summer midday sunshine may also require a supplement. Patients with chronic liver disease and intestinal malabsorption may require larger doses of vitamin D (up to 40,000 IU or 1 mg a day)

Deficiency can lead to several bone diseases due to insufficient calcium or phosphate in bones. Rickets is a childhood disease caused by a failure of growth and deformity of long bones. In adults osteoporosis is a condition characterized by fragile bones. Osteomalacia is a bone-thinning disorder in adults where there is proximal muscle weakness and bone fragility.

Deficiency has also been linked to chronic diseases such as cancer (breast, prostate, ovarian, colon, lung and skin) chronic pain, weakness, fatigue, autoimmune diseases (multiple sclerosis and Type I diabetes), high blood pressure, mental illness, heart disease, psoriasis, tuberculosis, periodontal disease, rheumatoid arthritis and inflammatory bowel disease.

Overdose of Vitamin D

There is no recommended dietary allowance for vitamin D in North America. 200 IU/day is the adequate intake officially recommended up to age 50. The safety of vitamin D intake can not be assured beyond 50 micrograms/day (2000 IU/day). Current official advice about vitamin D is out of date and Vitamin D dietary guidelines are among the next in line for review by the FDA.

Overdose is rare, deficiency is more common. The body has a large storage capacity for vitamin D and most foods and supplements contain too small of an amount of vitamin D for an overdose to occur. Oral overdoses have however been reported due to manufacturing and industrial accidents and leads to hypercalcaemia and atherosclerosis and ultimately death.

The exact long term safe dose is not known. It appears there are chemical processes that destroy excess vitamin D even when taken orally, although the processes have not been identified. Normal food and supplements have concentration levels too low to be toxic.

Sources of Vitamin D

Only a few foods naturally contain significant amounts of vitamin D including: Fish liver oils such as cod liver, fatty fish (salmon, mackerel, sardines, and eel), one whole egg, beef liver and one vitamin pill.

Fortified foods are the major dietary sources of this vitamin. In the US milk is fortified with 10 micrograms (400 IU) of vitamin D per quart. One cup of vitamin D fortified milk supplies about one forth the estimated adequate intake of vitamin D for adults over 50. Dairy products like cheese, yogurt and ice cream are not fortified with vitamin D.

Vitamin D Research

Recent studies indicate cancer patients who have surgery or treatment in the summer where they can get more vitamin D from the sun, have a higher chance of survival than those who get treatment in the winter.

A study was done in the US and releases in 2005 published in the American Journal of Public Health. It indicated there was a connection between Vitamin D intake and the prevention of cancer. The scientists claimed that taking 1,000 IU or 25 micrograms of the vitamin daily could lower an individual’s risk of cancer by 50% in colon cancer and by 30% in breast and ovarian cancer. Cancer experts however indicate much further research is needed to provide proof of this claim.

The most common problem with monitors however, is that many people do not know how to use them properly. The first step in understanding your monitor is to take the time to read the entire directions manual that comes with the monitor you have purchased. It is worth taking the time to understand the basics of your monitor and you do not miss out on its full use potential. There may be helpful features that is has that you could miss out on.

There are two basic parts to all monitors. The transmitter is contained within a strap worn around the chest. The transmitter reads your heart rate and feeds the information to the other basic part- the display unit. The display unit is usually worn as a watch and gives you a readout. The simplest units have only a stop and start button. Many units also contain a stopwatch. There are also many units with dozens of more features. Before you use your monitor become familiar with it. Before you purchase a particular one, ask a salesperson to show you how to use it or ask someone who currently uses a monitor.

The sensor pads on the chest strap must be moistened before you put them on your skin to ensure a proper reading. Special gels can be purchased that work best since they are specifically formulated to conduct electrical currents and they are more viscous. They can be purchased where monitors are sold. If you have ever tried a monitor and could not get a reading, it may have been because you did not properly wet the sensor.

The chest strap should fit snug around the ribs but feel comfortable- for women just under the breasts, and for men right under the pectoral muscles. Center the sensor over the sternum. Some find the chest strap constraining or uncomfortable. It is normal at first but you will get use to wearing it over time. If you can not get use to it, try another model or manufacturer. Some have fabric chest straps, which may be more comfortable then plastic ones.

Now that you understand how to use your monitor and how to put it on properly; it is time to try it out. At first do your normal workout. Get use to wearing it and check the display often. See how your reading changes based on your level of exertion. After a few test runs, you are ready to use the monitor to help your workouts.

It was believed that certain types of makeup can actually shrink pores. The right make up can only diminish the appearance of pores. To visually shrink pores, apply a primer with a silicone base to smooth the skin’s surface and fill in pores before putting on makeup. Make up will glide on very evenly over it. Once you apply the primer, you can apply foundation.

You should prevent pores from getting bigger by using a topical retinoid. These vitamin-A derivates are prescription only and can promote normal cellular turnover, breaking up existing clogged pores and inhibiting the enzymes in the skin that make the dead skin cells stick together. It is also important to keep your pores clean with a cleanser or scrub with alpha or beta-hydroxy acids.

Pore size is genetically determined. If one or both of your parents have large pores, there is a good chance you will too. If your skin is oily, your pores are probably on the larger size because oil collects on the edges of pores and makes them appear larger. The middle of your face-contains more oil glands than other areas and the pores may be more noticeable than those on your cheeks. Sun exposure can affect your pore size.

There is no magical process to open your pores and allow impurities out. Steaming your face causes blood vessels to dilate and the skin to swell slightly. Astringents and toners slightly irritate the walls of the pores and make them swell, making them look smaller. Neither makes them change in size. And their diminished appearance will not last more than 24 hours. For a longer lasting effect, you can help pores look closed and tight by keeping them clean. Wash your face at least twice a day.

In 2004, the Institute of Medicine of the National Academies revised the dietary guidelines for four electrolytes: sodium, potassium, chloride and sulfate. Sodium, potassium and chloride are the top three and have the highest concentration in your body. Other electrolytes include calcium, magnesium, bicarbonate and phosphate.

Sodium helps maintain fluid volume outside cells. The Recommended Daily Allowance is 1.5 grams of sodium or 3.8 grams of salt (just under a teaspoon a day). It is found in salt which is 40% sodium. It is also found in processed foods like cold cuts, hot dogs, canned soups, frozen dinners, pizza and cheese. Excessive sodium can cause high blood pressure, which is a major risk factor for heart disease, stroke and kidney disease.

Chloride works with sodium to maintain fluid volume outside cells. It is also found in salt which is 60% chloride. It is found in same foods as above. The RDA is 2.3 grams a day with no more than 3.6 grams daily. You can regulate your intake by watching your sodium intake.

Potassium regulates fluid volume inside and outside the cells. It offsets the rise in blood pressure in response to excess sodium intake and reduces the risk of kidney stones and bone loss. It is found in many fruits (like bananas and avocados), vegetables, (like potatoes with skin) fish, beans and nuts. The RDA is 4.7 grams. Most women only get half of this. There is no upper limit unless you have liver or kidney disease.

Vitamin C is also known as ascorbic acid. Many have heard of this vitamin but few know why it is needed by the body. Vitamin C is a water soluble vitamin that is stored in the liver. Excess is excreted in urine and not usually associated with toxicity.

Vitamin C is vital in the production of collagen. Collagen is the most abundant of the fibers contained in connective tissues which give our body form and support our organs. Collagen is everywhere is the body. There are five different types of collagen.
• Type 1- Connective tissues of skin, bone, teeth, tendons, ligaments, fascia, organ capsules
• Type 2- Cartilage
• Type 3- Connective tissues of our organs (liver, spleen, kidneys, etc.)
• Type 4 and 5- the separating layer between epithelial and endothelial cells as well as between skeletal or smooth muscle cells

Vitamin C plays a role in the formation of collagen. When collagen is produced there is a complex series of events inside and outside the cell. Vitamin C is active inside the cell and it adds hydrogen and oxygen to two amino acids: proline and lysine. This helps form a precursor molecule called procollagen that is later packaged and modified into collagen outside of the cell. Collagen formation is disrupted without vitamin C and this can cause a wide variety of problems throughout the body.

Vitamin C also helps protect the fat-soluble vitamins like A and E as well as fatty acids from oxidation. Vitamin C prevents and cures the disease scurvy and can also be helpful in the treatment of iron deficiency anemia.

Vitamin C is found in citrus fruits like oranges, grapefruits and limes and in vegetables like tomatoes, potatoes and green peppers. It can be easily damaged during food preparation when being cooked, chopped, or submerged into water. Most foods however have enough vitamin C content that the quantity remains after processing is usually more than enough for a daily supply. Vitamin C is used as an inexpensive preservative in many processed foods making deficiencies even rarer.

The recommended daily allowance is 60-90 milligrams per day of Vitamin C. Men should consume more than women and smokers should also since smoking depletes vitamin C levels in the body. Smokers are encouraged to consume 35 more mg of vitamin C than the average adults. The average American gets about 72 mg a day.

Vitamin C supplements can be taken. The Food and Nutrition Board published a report in 2000 which set the upper intake levels for vitamin C at 2,000 mg a day for adults. This recommended dosage includes vitamin C obtained from both the consumption of food and supplements containing vitamin C.

A deficiency of vitamin C can cause a disease known as Scurvy. This disease is rarely seen today. It causes bleeding and inflamed gums, loose teeth, poor wound healing, easy bruising, bumps of coiled hair on the arms and legs, pains in the joints, muscle wasting and many other problems. Scurvy can be seen in alcoholics whose entire calorie intake is from alcohol. A Scottish physician named James Lind, advocated fresh vegetables and ripe fruits back in 1753 to prevent Scurvy. The British Navy adopted his advice some forty years later. As little as 5-7 mg of vitamin C a day can prevent Scurvy.

Nobel Iaureate Linus Pauling, PhD was a strong advocate of vitamin C. He believed high doses of vitamin C could cure and prevent colds, prolong the lives of terminal cancer patients, and prevent other ailments. Many animals produce their own vitamin C. Man, primates and guinea pigs do not have this ability which to him was their genetic flaw. His studies indicated an average adult needed about 10-12 grams of vitamin C daily to prevent many ailments.

Recent research reports that intakes of antioxidants like vitamin C can prevent and counteract cell damage due to aging and exposure to antioxidants. But studies have not proven vitamin C can prevent or cure chronic diseases. In same cases, at the onset of a cold, high dose of vitamin C has reduced the severity of the symptoms to a modest degree. Vitamin C has not been proven to prevent common colds. High doses have also not proved to be beneficial to cancer patients. Research done at the Mayo Clinic in a double blind trial revealed that those who received the vitamin C in the high dose actually did worse than those who got a placebo.

Just because vitamin C is a water-soluble vitamin does not mean high doses are safe. It is best not to exceed the RDA of 2,000 mg a day. The most serious possible side effect of an intake above this may be diarrhea. It is a myth that vitamin C is an antioxidant. Vitamin C acts as an antioxidant in some cases and an oxidant in others. Antioxidants inhibit chemical reactions with oxygen or highly reactive free radicals. These reactions can cause damage to cells.

Vitamin C is an important nutrient for human life and an important part of a healthy diet. It is not a proven miracle drug and should not be taken in excess. By eating a well-balanced diet you can receive more than enough vitamin C that your body needs.

It is important not to tempt yourself. Beware of large portions when eating out- split a meal with a friend or ask for half of the portion to be wrapped for home before it comes to the table. Also when eating out, eat a small salad before you eat your meal. At home, use small plates and drink out of tall thin glasses. The larger the portion you give yourself, the more you will eat.

Try to fill up on low calorie foods like fruits and vegetables. They are rich in fiber and high in water content. When fruits and vegetables make up the bulk of your plate, you will loose weight and keep it off. Lean proteins like fish, white meat chicken and lean pork cuts and red meat will also help manage hunger. It is important to reduce fat. Fat packs 9 calories a gram. But it is also important to have some good fat since it helps you absorb vitamins.

A slow and steady weight loss of no more than 2 pounds a week works best. Do not skip any meals. Eat breakfast, lunch and dinner and two healthy snacks a day. Don’t rush your meals. It takes about 20 minutes for your body to register that it is full.

People who are the most successful at losing weight and keeping it off take exercise seriously. It is important to include exercise, any form of it in your weight loss plan. A diet of approximately 1,200-1,400 calories a day with daily exercise included should help most female adults reach their weight loss goals.