Unfortunately, a good deal of it is distorted, biased, or simply untrue.

Often, the scientists conducting studies on a given food product, or supplement, are employed by the very company which produces the product — how can they possibly be impartial?

At other times, studies are completed in a very short period of time, or are improperly carried out, producing misleading results.

This is why you need to be so careful where you get your health information from, and make sure you always examine claims with a critical eye.

Nutritional Myths To Be Aware Of

Energy Drink

Here are some of the most common nutrition myths which you’re likely to come across.

1. Energy drinks are healthy

Despite the vitamins, amino acids, and other compounds which energy drinks contain, the fact remains that huge amounts of sugar, artificial sweeteners, and caffeine make them a very dubious choice.

Furthermore, the rush they produce can quickly lead to a sharp crash in blood sugar, and energy levels afterwards, making you feel even worse than you did before.

2. Diet soda helps you lose weight

Despite the fact that diet soda’s don’t contain any sugar, they have actually been shown to increase the desire to eat sugary foods.

In fact, some studies suggest diet soda drinkers are actually more likely to be overweight.

Why?

Some studies suggest that when our taste buds sense sweetness, the body expects a calorie load to accompany it. When that doesn’t happen, it may cause us to overeat because we crave the energy rush our body was expecting. (Source - Cheryl Forberg R.D.)

Another suggestion is that artificial sweeteners dull the taste buds, which means you eat more high-flavor, high-calorie foods to satisfy those cravings.

So, stick to water and unsweetened teas, particularly if you want to lose weight.

3. “Natural” foods are healthier for you

The truth is, there is no serious regulation of these claims.

Just about any food manufacturer can use the word natural on their food label, making you think a particular food is healthier for you than something else.

As a general rule, try to choose foods that are close to their natural state, i.e. fresh fruit and veg, raw, unsalted nuts, plain meats, etc… basically foods that haven’t been processed to death.

When choosing packaged foods, go for those that have a short ingredients list, and also foods that contain real ingredients, rather than a list of chemical additives.

4. Chocolate is bad for you

Too much of anything can be bad for us, but a little dark chocolate now and then, is actually healthy.

It contains compounds called flavonoids, which can improve circulation, raise HDL cholesterol (the “good” cholesterol), and stimulate the release of those feel-good endorphins.

The key, though, is to stick with dark chocolate most of the time, which has a higher cocoa content (60% plus), rather than milk or white chocolate, which tend to be little more than sugar and fat.

5. Low fat foods are better for you

Unfortunately, this is a myth that will probably be around for some time yet.

For the most part, I stay clear of “low fat” foods. My reasoning?

Well, I’ve come to believe, like I mentioned above, that foods are better consumed in their natural state, or at least as close to it as possible.

So, when I pick up a tub of margarine, for example, to read the contents list, what do I find? A list of ingredients I cannot pronounce, let alone understand what they are there for. That can’t be a healthy choice, can it?

My personal preference is a very small amount of butter — but, that’s a story for another day!

The truth is that food manufacturers make up for the taste deficiency, which comes from removing the fat in foods, by filling them with sugar and other unnatural additives.

I’d rather take my chances, and eat a little less of a higher fat food, which is closer to its natural form, rather than some lab produced food product.

6. Eating at night leads to weight gain

Truthfully, calories are calories. If you eat more than you burn, you’ll gain weight.

A more likely conclusion is that those calories eaten at night tend to come from junk food, with a very low nutrition profile.

Try to plan all of your snacks and meals, and then stick with your plan, rather than allowing yourself the luxury of random choice in the evenings, when the resolution to eat better is often weaker.

7. Fasting helps clear toxins from your body

Your body does a fine job of clearing toxins on its own.

The liver, kidneys and spleen are designed to help remove harmful substances from our system.

There is actually no credible evidence that fasting helps the body do its job any better than it would otherwise.

Instead, eat plenty of fruits and vegetables, drink lots of water and green tea, take some exercise, and get a few good nights of sleep in a row.

Try to get into the habit of questioning any nutritional claims you hear. Also, keep in mind that the healthiest foods are likely to be the ones that are the least processed.

What’s the biggest nutrition myth you’ve ever heard?

You came up with some really super answers, and I decided to put them together into an article, so that everyone can benefit from your wisdom.

How To Be More Active

LarryLens

1. Nell on making time for yourself

My best tip for staying active is making a date with yourself to do something you enjoy.

Running/walking on my treadmill in the mornings is my time. I get to listen to the music I want, and no-one bugs me for 30 whole minutes!

It helps me stay sane for my husband and kids.

2. Chelsea on little changes that make the difference

To maintain a healthy lifestyle, I try to at least keep up with little changes, for example taking the stairs at work, instead of the elevator (unless I’m late).

3. Theresa on scheduling

My best way to stick with exercise programs, is to look at my weekly schedule and write it in where I know my energy will be the highest.

Time is very short, and this is very important!

4. Karen on starting early in the day

My best exercise tip is to get it under your belt as early in the day as you can.

I get my daily fix in first thing in the morning – luckily my life allows me to do this, I realise not everyone can. But, I find if I leave it till later in the day, I never quite get round to it.

5. Gina on making exercise convenient

I’ve found that my day gets extremely busy, and can easily get away from me – like a runaway train! By the time I’m home (late), I’ve run out of steam to do any exercising.

So, I changed where I exercise.

I now exercise in a building very close to my office. I park at my office very early (lots of parking space early in the morning), walk over to the exercise centre (5 minutes), exercise anywhere from 20 to 40 minutes, shower if needed, and then it’s 5 minutes back to my office.

I feel better knowing that I’ve made the effort to exercise, even if I don’t see results in the way of weight loss. It’s a start!

6. Sandi on making lasting changes

Since getting your book and tips emailed regularly, I have changed not only my eating habits, but those in the home and at work as well.

I have joined the gym and taken time out everyday for myself to feel better about my body and my life. I have dropped two pant sizes, and I’m going slow and steady, so my life continues to change.

Thanks so much for the incentive, motivation and support. You have changed my life.

7. Lyn on eating and making opportunities to be active

My top tip for healthier living is, eat lots of leafy greens and salads on a smaller plate. It will fool your brain into thinking you are eating more than you really are.

Also, get off the bus a stop or two before you need to, and walk a block extra. Use the stairs instead of the elevator, especially when going down, and basically just walk more.

8. Shalsie on finding a sport you love

It’s hard to find time and energy to be active, so I try to change the focus from ‘exercise’ to ‘fun with friends.’

I use team sports as an opportunity to shake off a bit of stress and negativity, as well as to catch up with friends for a bit of a laugh. Before I know it, the game is over, I’m sweaty, and have had a great workout, without any thought to the effort.

It benefits me in so many ways, and is a no brainer – I don’t even question my ‘exercise plans’ because they are all about joy (not effort).

I recommend people find a sport they like, or one they’ve never even tried before, and just give it a go at a social level. You’ll find like-minded people, get fitter, and have a great time in the process.

9. Hayley on replacing one habit with another

When trying to find a balance between my diet and exercise, I find that it’s best for me to replace one habit with another.

I tend to snack a lot at night, so I now make that my workout time. When I’m hungry (usually bored), I get off the couch and walk on the treadmill. It makes me feel great, and usually curbs any cravings I had.

Plus, my effort is always half-hearted when I try to get my workout in in the morning. I am able to work out with much more intensity in the evenings.

10. Karolyne on limiting sitting time

My best tip for remaining active would have to be limit your time for electronics, and get up to do something active instead.

Or, if you have an active game, then play that instead of a game that you sit around for.

11. Birddogs on parking further away

One of the things I do is park further away. It’s an easy habit in Phoenix, since it’s better to park where there’s shade, not the closest spot.

12. Ciara on walking and avoiding the takeaway

My best tip to keep fit has to be walk wherever you can, and avoid hitting the chipper after a night out — usually at that time you’re almost asleep, so you don’t need the food at all.

13. Brenda on walking and getting fresh air

I park at the furthest end of the lot at work, so I get a bit of fresh air each morning. Walking is one of the best forms of exercise, and even better, it’s free!

14. Annie on trying something new

My best tip for maintaining an active lifestyle: find something that you enjoy doing. Try new things, if there isn’t something you already like doing.

I started lifting weights to prep for a figure competition, and learned that I love lifting, and the harder the better and more fun.

Having a goal that you are committed to, and seeing results because you are working hard is very motivating, too.

Thank you all so much for taking part.

I always find posts like this extremely helpful… after all, these are the tips which have helped you become more active everyday — it stands to sense they will help others to do the same.

So, thanks for taking the time to encourage others on a path to a healthier lifestyle!

Many of you reading this may be worried that the cholesterol contained in eggs could lead to clogged arteries.

However, as research has developed down through the years, we’ve come to understand that foods containing cholesterol are not dangerous to heart health.

And, there is a significant amount of evidence already out there that eggs can play an important role in weight management.

This is something I’ve experimented with in my own weight loss program, and found to be hugely successful.

Eggs and Weight Loss

lusi

In fact, new research once again proves what I’ve been saying for some time now — that eating eggs for breakfast increases levels of satiety, and as a result can be helpful in reducing your day’s calorie intake.

In this particular study, breakfast consisted of one of three meals, either two poached eggs on toast, cereal (cornflakes) with milk and a slice of toast, or a croissant and orange juice.

Those in the study noted increased satiety, reduced hunger, and a reduced desire to eat after a breakfast of eggs.

Specifically, the egg breakfast lead to a significantly reduced calorie intake at lunch, in comparison to the cereal-based breakfast, and a significantly reduced calorie intake at the evening meal, when compared to a croissant-based breakfast.

Other studies have also found this to be the case. You can check these studies here and here.

So, if you want to lose or maintain your weight, but also enjoy the feeling of being fuller for longer, eat a couple of eggs each morning.

Why eggs are so beneficial for weight loss

When you are trying to lose weight, you need to eat more foods with a lower energy density.

Eggs are one example of this, being low in calories, naturally portion controlled, and an excellent quality protein source, containing all of the essential amino acids.

It is this protein content, which helps us feel much more satisfied than a breakfast of cereal or bread. This means you eat less later in the day, saving calories, and helping to prevent binging.

Another benefit of eating eggs regularly, is that they are a source of vitamin D, and a number of other vitamins and minerals. Most of us are deficient in vitamin D, so eating eggs is a great way to boost your levels.

How many eggs can you eat?

For most people, there is currently no limit to how many eggs you can eat in a week.

The most important thing is how you cook your eggs. I recommend boiling or poaching them most of the time, but scrambled eggs and omelets are also fine.

Do you eat eggs for breakfast?

That means, this style of eating may actually be a really great way to help you maintain or lose weight.

The basic idea is that each meal contains around 300 calories, and you eat about six meals each day.

Personally, I’m not into counting calories at all, but I suppose I do fall into this style of eating on a normal day. I prefer to eat small, snack-sized meals most of the day, except for my main meal at night.

My Eating Plan

chericem

When I’m at home, the eating plan I’m most likely to follow looks something like this…

8.30 am breakfast
This is usually porridge, or two eggs, perhaps with a piece of fruit.

11 am snack
One or two pieces of fruit, maybe some cheese and a slice of wholegrain toast.

1 pm lunch
Lunch is normally something like soup, eggs (if I didn’t have them for breakfast), or a sandwich. Sometimes it’s a green salad with tuna or ham.

3.30 pm snack
Nuts or natural yogurt.

5.30 pm dinner
This could be anything at all, but it is normally some meat, poultry or fish with vegetables or a salad, along with some rice, potatoes, or lentils.

8.30 pm snack
This snack depends on what else I’ve eaten that day, but it could be something like natural yogurt, fruit, raw veg and dip, ham and cheese, wholegrain toast or some cereal, and perhaps a little chocolate

I find that since I work from home, and have a small child, who also likes to eat often, this style of eating really works for me.

Would the mini meals style of eating work for you?

Making It Work

I suppose there is a fair bit of planning in it, but it comes pretty naturally after a while. Once you work out what kind of foods you’re most likely to enjoy, then you tend to have them in your fridge or cupboards to eat at all times.

If you work away from home, this style of eating certainly wouldn’t work, unless you are prepared to take all the food you need with you.

If you’d like to try that, I recommend using a snack box to carry your healthy snacks with you.

If you enjoy sitting down to a bigger meal, you can still do that, but just make it one meal a day, and keep the rest smaller in size.

Getting into this eating mentality could also help you to take in fewer calories — but only if you eat until satisfied not stuffed, at each meal (and make healthy choices, of course!).

You need to remember that you will be eating again in a few hours, so there’s no need to pack in as much food as you can, each time you eat.

Take time to notice your hunger levels, and stop eating when you start to feel confortable, i.e. you’re more or less satisfied, but could eat a little more.

You may find the information on the hunger scale helpful in this article.

For other’s though, eating smaller meals can make you feel like your life is ruled by your stomach. What about you…

What is a typically day’s eating like for you? Do you favor smaller or bigger meals? How do you make your eating pattern work for you?

Mi-Bra

Thank you all so much for your entries to win one of Carolina’s Mi-Bra‘s.

It was great to hear from all of you, and there were a number of really excellent tips shared on ways to maintain an active lifestyle — I’m thinking of making these into an article later in the week

So, without further ado, the winner is…

Karolyne — I’ll be in touch with you soon to make arrangements for posting your prize.

To everyone else, a huge thank you for entering.

Don’t forget to check out Carolina’s Facebook page, if you haven’t done so already.

Stay healthy everyone!

Mi-Bra

Back in July 2010 I ran a competition to give away a fab Mi-Bra, thanks to Carolina from Girl Habits.

Carolina has kindly offered to partner with me once again, to give you the chance to win another Mi-Bra, absolutely free.

If you don’t know already, the Mi-Bra is a super comfortable, 90% organic cotton, eco-friendly sports bra, with a fab little pocket on the front. 

You’ll find details at the end of this post on how to win your very own Mi-Bra. But first, here is Carolina’s article ~ Melanie

It’s about that time of year when your exercise resolutions start to fail.

It’s busy at work, the kids are back at school, you’ve got dinner to cook, household chores to do, and so many other things, that exercising every day seems like another task you just don’t want on your to-do list.

Before you know it, you’re disappointed with your efforts, and you’ve thrown out your resolution list.

You thought this year would be different, and you’d finally be able to incorporate exercise into your daily life.

But, you just can’t seem to find the time or the energy, so you settle for saying there’s always next year.

Soon you start to get back into your 2011 routine, where you felt lethargic and tired, and nowhere near what you could be feeling.

However, you’re not the only one who is overwhelmed by their resolutions for 2012.

Most people who set resolutions feel exactly the same, as they aim for big changes, which are unsustainable over long periods of time.

But, don’t give up just yet. Research shows it only takes 21 days to build a new habit. So, begin with small steps, and in less than a month you could be reaping the benefits.

How To Be Active Daily

karl92

1. Five Minutes A Day

That resolution of working out for an hour a day isn’t always easy to keep to long-term. But, five minutes a day will be.

There are so many ways to incorporate this into your routine, from taking a break at lunchtime, to getting off the bus a stop earlier in the mornings, or at night.

Your brain will feel refreshed from the break, and you’ll be more productive at work, and feel more satisfied while finishing all of your other obligations.

2. Ten Minutes A Day

Once you’ve got the five minutes down pat, increase your daily exercise to ten minutes each day.

Take a mid-afternoon break by walking around the block, then add in a few blasts of higher intensity intervals, to up the challenge.

Or, do some of your weekend errands at lunchtime. That way, you’ll feel more productive, too, which is great for boosting your mood.

3. Walk, Walk, Walk

You don’t need to be a gym rat to become fitter. All you really have to do is walk, walk, and walk.

Instead of jumping on public transportation, walk a portion of your way when you can. Take the stairs and notice the benefit of increasing your heart rate on a regular basis.

Or, grab a coffee and go for a walk with friends, as a fun and fit way to socialize. Another idea is to make walking an after-dinner activity with your family every evening.

You should aim on walking at least half an hour each day — that will go a long way to help you feel healthier overall.

What is the single best thing we can do for our health?

4. Do Some Stretches

Child's Pose

There’s nothing quite like a good stretch in the mornings. Try touching your toes, or reach your hands up to the ceiling, as the first thing you do.

You could even try a few pilates or yoga poses, such as child’s pose, to help stretch out your back, particularly if you sit for long periods each day.

Deep breathing, stretching, and regular exercise, are key ways to help you feel ready to take on whatever the day ahead has to offer.

What tips would you share to keep moving throughout the day?

If you’re stuck in a bit of a no-exercise rut, a new item of workout clothing may be just the trick to get you back into exercise once again.

So, here’s our competition details…

Enter Our Mi-Bra Competition

For your chance to win a Mi-Bra, here’s what you need to do…

• Head over to Carolina’s Facebook Group to join by clicking here.
• Then come back to Dietriffic and leave a comment under this post, so that we know you’ve joined the group and want to enter the competition (1 entry).
• For another entry into the competition, share your best tip for maintaining an active lifestyle.
• Entries close 6 p.m. GMT on Monday 23rd January 2012.
• The winner will be selected at random.

So, that’s it… easy or what?

If you’ve got a lovely friend, who you think would also like a chance to win the Mi-Bra, please do share the competition details with them, too.

Best wishes everyone!

UPDATE: this competition is now closed. I will be announcing the winner very shortly. Thanks to everyone who entered.

That was until I came across an interesting article, which stopped me in my tracks.

It seems some parents have noticed their children copying the ‘naughty’ behavior of Peppa, and her younger brother, George, by answering back.

Now, I’ll be the first to admit children do not need to be shown how to misbehave.

However, I do think we need to be careful what we allow our children to watch on TV and DVD’s.

annalog85

The quiet time we enjoy when they are nicely plonked in front of the box can be wonderful, but what exactly are the long-term consequences?

Children Copy What They See

As parents, we ought to realize that what our children see on a regular basis will have an effect on them.

I’ve spoken about this before in my article, “Encouraging Your Kids To Eat Healthy,” when I said one of the best ways to get your child to adopt a healthy habit, is to see you doing it first.

I am constantly amazed when Elissa acts out something she has observed me do, pretty much as I would have done it.

It’s wonderful, and a little scary, too, since I know she is picking up a lot more than what I realize at times, and that means I need to be on my guard, if I want to influence her for the best.

Peppa Pig

The main factor which sealed this whole “Peppa Pig issue” for me, was when I heard about the episode where George Pig says “yuck” to vegetables, and will only eat chocolate cake.

You may think this is insignificant. But, in our home we never use language like that when we talk about food.

We try to instill the idea that all foods are “yummy!”

We also try not to make statements like, “Elissa doesn’t like broccoli,” for example.

The reason being, when a child is told they do, or don’t do something, this is what they believe about themselves.

So, if I am constantly saying she doesn’t like this and that, she will soon believe this to be the case, and never try those foods she isn’t so sure about.

In the same vain, I also find it’s better to ignore it when she decides not to eat a certain food, instead gleefully eating that food myself in her presence.

We have proved this to work in our home, when she will eat a food she has been avoiding on her plate, as soon as she sees mummy and daddy enjoying it.

My point in all of this?

Use Positive Language

The language we use around our dinner table is positive and thankful for the food which is in front of us. So, why should I allow a cartoon, being played in my living room, to sound a different tune?

You may think it’s cute when Peppa or George Pig answer back to their parents, but according to psychologist, Dr Aric Sigman, 80 percent of brain development is between birth and three years old.

That means if your child spends a lot of time watching TV, they will undoubtedly copy the forms of behavior they see there.

Dr Sigman says that parents need to realize children cannot distinguish between what is real and what is pretend.

So, just because you try to set a good example with your own eating and lifestyle habits, for example, do not be fooled into thinking that what your child watches on TV isn’t having an effect on them as well.

What do you think, is banning Peppa Pig (or similar kids programs) totally unreasonable, and a bit OTT?

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In case you hadn’t noticed on the site, Dietriffic is now offering advertising options to those interested in marketing their site/business to thousands of people interested in healthy eating, dieting, exercise, etc.

To see what’s available, click here.

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Before you know it, though, you’re onto your third cup of coffee, and feeling as flat as can be. How can you possibly make it through the rest of the day feeling like that?

Maybe you grab something quickly at lunch, without giving it much thought. Then, your afternoon is filled by endless snacking to make up the calorie gap, and boost your energy levels.

That’s certainly not a nice place to be in. However, it’s totally understandable, if you haven’t planned your day’s eating ahead of time.

The worst thing about this trainwreck pattern of eating, is that it contributes to feelings of stress, lethargy, and general poor health. And, you can’t even be bothered to think about eating well in a state like that.

But, you need to…

Start now, and I promise you’ll notice the benefits in your health, energy and stress levels by the end of the week.

So, what can you do to improve your work diet?

cvukom

1. Don’t Skip Breakfast

Yes, you probably guessed I was going to say that! But, you have to find a way to make this advice work for you.

Whether it’s getting up 10 minutes earlier, or preparing something the night before, you need to eat breakfast in the morning.

At the very least, you should eat something on your way to work, or when you arrive at work — nuts and fruit are perfect for breakfast on the go.

2. Keep Fruit Handy

If you find it difficult to get enough fruit into your day, one of the best tips I’ve found is to place two or three pieces of fruit out on your desk.

Obviously, the aim is to eat the fruit by the end of the day, not merely admire it!

That’s the best way to guilt your conscious into eating fruit over other unhealthy choices, such as office chocolates, or heading to the vending machine.

3. Get Some Fresh Air

I am so guilty of this one, sitting at my desk a lot of the day, rather than taking a break to go outside for a few minutes.

I’ve found you need to plan going out to make it work, though.

Lunch break is a good time to schedule for a short walk. And, when you plan ahead you’re less likely to keep working away at those deadlines, instead to taking the break you deserve.

Make a date with a friend for a short walk and catch up at the same time, if you find this really difficult to stick with.

4. Bring Healthy Supplies

My Snack Box

This point is really a follow on from point two, but more specific.

Whether you make up your own snack box, or order one from a company like Lollihop in the US, or Graze in the UK, having healthy food in front of you all of the time is going to help you make the right choices when you feel peckish between meals.

It makes total sense that if you have healthier options nearby, you are going to increase your chance of eating better.

Here are a few snack suggestions:

• Small bag of nuts and seeds
• Small box of mixed bean salad
• Small bag of wholegrain breakfast cereal
• In the fridge you could have some raw veg, hummus, hard boiled eggs, cottage cheese, or some lean meat.

5. Cut Back On Coffee

There’s nothing wrong with one or two cups of coffee each day. But, if you are drinking too much of it, or you add lots of sugar each time, you need to keep an eye on your intake.

Green tea may not seem very appealing when you’re used to drinking coffee, but give it a go for a couple of weeks, and see how much better you feel.

Don’t forget to drink some water each time you have a caffeinated drink, too.

I’m using a GoodLife bottle at present, and absolutely love it. It’s BPA free, which means it is much healthier than drinking from a plastic bottle.

Anyway, my point is, get yourself a water bottle to carry around, so that you stay well hydrated throughout the day — no excuses!

What tips would you share for eating healthier at work?

Some of the functions of selenium include, protecting our cells from free radical damage. It also helps to regulate thyroid function. And, plays a role in the immune system.

The selenium content of plant foods in our diet, is directly related to the soil concentration of selenium where the food was grown.

Selenium Deficiency

Selenium deficiency is rare, but it may be seen in countries where the soil concentration of selenium is low, for example China.

A prolonged and severe selenium deficiency may lead to Keshan disease, which can be prevented by increasing selenium intake. Another disease, called Kashin-Beck’s disease, has been identified, where selenium deficiency is the primary cause.

For the most part, cases of selenium deficiency are associated with severe gastrointestinal problems, for example Crohn’s disease. Or, following surgical removal of part of the stomach.

Research also suggests that people with an iodine deficiency may benefit from selenium supplementation. This is because a selenium deficiency may worsen the effects of iodine deficiency on thyroid function.

What Foods Contain Selenium?

Celine Massa

As I said, the selenium content of food is quite variable, depending on soil conditions. This doesn’t only effect plants, but animals, too, since animals depend on plants in their own diet.

When animals eat grains or plants grown in selenium-rich soil, they will have higher levels of selenium in their muscle tissue.

Brazil nuts are actually the most highly concentrated source of selenium.

In one study, researchers found that eating one Brazil nut per day proved to be a better source of selenium than taking it as a dietary supplement.

Other sources of selenium, include:

• Cod
• Shrimp
• Tuna
• Halibut
• Salmon
• Scallops
• Chicken
• Eggs
• Shiitake mushrooms
• Lamb
• Barley
• Turkey
• Oats

Bread and pasta may also contribute some selenium to your diet. However, milling of grains removes much of the selenium content.

What Is The Recommended Intake Of Selenium?

The Institute of Medicine, at the National Academy of Sciences, have set the Recommended Dietary Allowances (RDA) for selenium, as follows:

Selenium RDA For Men

0-6 months: 15 micrograms (adequate intake)
6-12 months: 20 micrograms (adequate intake)
1-3 years: 20 micrograms
4-8 years: 30 micrograms
9-13 years: 40 micrograms
14 years and older: 55 micrograms

Selenium RDA For Women

0-6 months: 15 micrograms (adequate intake)
6-12 months: 20 micrograms (adequate intake)
1-3 years: 20 micrograms
4-8 years: 30 micrograms
9-13 years: 40 micrograms
14 years and older: 55 micrograms
Pregnant females: 60 micrograms
Lactating females: 70 micrograms

A tolerable upper limit (UL) for selenium has been set at 400 micrograms per day for men and women 19 years and older.

Are Selenium Supplements Needed?

Most people do not need to take selenium in supplement form.

As I’ve said before, the nutrients in your diet should come primarily from foods. This is the form that your body recognizes most, and can gain most benefit from.

Getting your selenium from food also means that you are less likely to experience problems with toxicity.

A dietary supplement may be necessary in specific circumstances. It is, however, best to get the advice of your doctor regarding this.

I sincerely wish you a very healthy, happy and prosperous 2012. I hope it really is your best year yet!

Most people think of making at least some changes at the beginning of a new year, and particularly with the aftermath of Christmas very fresh in their minds.

I recently asked my Facebook friends for any topics they’d like to see covered on Dietriffic this year.

Paul suggested an article on kickstarting metabolism following Christmas. That is something we’ve discussed in the past, but it’s definitely worthwhile looking at again.

Perhaps you know someone who is always eating, but they never seem to gain a single pound.

This person isn’t just “lucky,” it’s highly likely that their metabolism is simply higher, meaning they burn calories pretty quickly.

But, what exactly is metabolism?

Metabolism is basically a collection of chemical reactions, which take place in the body’s cells.

When we eat, it is our metabolism that converts food into the energy we need to power everything we do, from thinking to exercising.

It’s common knowledge that metabolism drops as you get older. This is due to muscle loss and hormonal changes.

However, you can halt this process with regular exercise and changes to your diet — a slow metabolism doesn’t have to be an inevitable part of growing older for you.

So, what can you do to boost metabolism?

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Exercise

This is actually the most important thing you can do to boost metabolism.

This is because a regular workout routine will increase your muscle mass, and that leads to a boost in metabolism.

1. Lift Weights
If you don’t currently do some form of strength training, it’s time to start. And, it’s never to late to begin, either, so don’t let age put you off.

Don’t worry, I’m not talking about bulking up like a body builder. However, the more muscle mass you have, the more calories you will burn all day long.

So, you need to make sure you are lifting weights during two of your workouts each week.

If you don’t have your own dumbbells, for example, body weight exercises can be very effective, too.

2. Workout Harder
For your workouts to be effective you need to work hard. That’s the bad news!

However, the good news is that you don’t need to work out for a long time.

Your workouts could actually be more effective, if you focus on working harder for a shorter time.

So, if you run, rather than running at the same pace every day, add bursts of faster running, which last for about 60 seconds, throughout your workout.

This added intensity will increase your caloric after-burn, as your body recovers from the workout you have just put it through.

Here’s an article on interval training workouts, if you need more information.

Diet

1. Don’t Skip Meals
Nothing kills your metabolism like skipping meals.

When you skip meals, the body responds by immediately slowing your resting metabolic rate (RMR). So, if you skip meals regularly, your RMR may remain permanently low.

The solution is very simple… three meals, with snacks between (as appropriate), every single day.

2. Eat Enough
You should also check that your calorie intake isn’t below 1,200 calories, since a very low calorie intake can lead to a slower metabolism.

If you’re not sure how many calories you consume, keep a food diary for a few days, then enter the data into a calorie counter like Calorie Count.

In some cases actually increasing your calorie intake can help to get your metabolism going again, if you haven’t been eating enough.

An additional 250 to 450 extra calories can make all the difference, encouraging your body to stop holding onto fat, and allow weight loss to take place.

3. Include Protein
Slightly increasing your protein intake, and slightly decreasing your carbohydrate intake, may also help.

As a general rule, you should eat a small amount of lean protein at every meal to keep your metabolism working hard.

4. Add Spices
Adding a little spice to your daily diet is also thought to be useful.

This is because spices increase the amount of calories your body burns during digestion. So, try adding some spice, such as jalapeno peppers, to your meals for an extra boost.

5. Drink Plenty
Staying properly hydrated can also help to keep your metabolism going.

When you become dehydrated, cellular functions slow down. This is why drinking enough water may help to keep your metabolism high, and can even give it a slight boost.

Drink lots of water, first and foremost, but green tea may also be beneficial. Try to have around 3 cups each day.

What are your tips to help boost metabolism?