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Gain work experience and explore career options in a wide variety of professional settings through IS 591: Practium. Practicum is a supervised field experience of professional-level duties in an approved library or information center.
Prerequisite: Completion of 12 hours of library and information science courses. A maximum of 2 hours may be applied toward a degree program.
Because the Practicum is a for-credit work experience, it must meet specific requirements. It is open to students in good standing with 12 or more credits towards their degree, and earns 2 credits. Practicum students work for 100 hours in an organization under the guidance of a designated Site Supervisor, who has professional qualifications in the area of the Practicum activities, usually for the duration of one semester. At the end of the Practicum, the Site Supervisor prepares a written performance review evaluating the student's work. A faculty member (Practicum Faculty Advisor) oversees the Practicum and assigns the final student grade.
School Librarian Licensure students: School Practicum, IS 591M, is required for students in the School Librarian Licensure program and highly recommended for students earning the LIS Endorsement on their Illinois Professional Educator License. Students interested in school librarianship will work with the School Library Licensure Program Coordinator for practica placements. For more information, please visit the School Librarian Licensure page.
The Practicum is a professional field experience program designed to provide the student with the opportunity to work in a professional environment under the supervision of an experienced librarian or information professional with the guidance of a faculty member. This opportunity allows students to integrate the theory and knowledge of course content with the application of principles and practices in a work environment, including these specific objectives:
- To gain practical experience based on the understanding and application of theoretical knowledge.
- To observe the analysis of and solutions to problems arising in professional work settings.
- To interact with colleagues in a professional work environment.
- To participate in a representative range of professional activities in the work setting.
- To develop a professional self-awareness.
- 100 hours working with the site supervisor and host site
- Weekly log assignment - documentation of hours and activities
- Course discussion forums - forums available in course Moodle space that allow the student to reflect on the experience
- Performance review - students will meet with the site supervisor to discuss overall performance and will submit a written summary of and reflection on the discussion
The final grade for Practcum is entered as Satisfactory (S) or Unsatisfactory (U) and is determined by the faculty advisor based on the following:
- An evaluation completed by the site supervisor
- Active participation in the discussion forums
- Completion/evaluation of weekly log and performance review assignments
- Other information and or deliverables requested by the faculty advisor
The Practicum experience involves the cooperation of four participants—students, site supervisors, faculty advisors and the practicum coordinator—as described below.
Students have the freedom and responsibility to create the Practicum experience that best meets their interests and career goals. Students initiate the process by identifying libraries or information sites of interest to them, contacting staff at the site to identify a potential site supervisor, and meeting with the site supervisor to discuss the parameters of the Practicum. Students also identify and meet with a faculty advisor to secure their approval for the Practicum. In order to register for Practicum, students will complete and submit a Practicum contract (iSchool login required).
In order to allow sufficient time to make Practicum arrangements, students should begin the process in the semester prior to the semester in which they wish to schedule the Practicum. For complete information about the student responsibilities, requirements, and lists of faculty advisors, please see Information for Students.
Leep online learning students: Leep students are also encouraged to participate in IS 591. The Practicum requirements and responsibilities are the same for Leep students as for on-campus students. The Practicum coordinator is able to assist in site identification.
Site Supervisors
The site supervisor is a professional working at the organization where the student wishes to conduct the Practicum. The student and site supervisor work together to develop a Practicum contract with specific learning outcomes outlined that will guide activities during the Practicum, and the site supervisor oversees the student's activities at the site. Site supervisors receive a tuition and fee waiver as a token for service. For complete information about the site supervisor responsibilities and the tuition and fee waiver, please see Information for Site Supervisors.
Faculty Advisors
The faculty advisor is a member of the faculty or staff who offers advising about the Practicum arrangements and activities, approves Practicum forms, evaluates students' assignments associated with the Practicum, and assigns final grades. For more information about the faculty advisor responsibilities, please see information for Information for Faculty Advisors. For a listing of the designated faculty advisors and their areas of interest and expertise, please see the List of Faculty Advisors.
Practicum Coordinator
The coordinator offers oversight and assistance to all participants in the Practicum program, including the following:
- Conveys the purposes, objectives, and requirements of the Practicum to students and site supervisors.
- Assists students in identifying potential Practicum sites.
- Communicates with sites as necessary for the purpose of administration and assistance.
For more information on or assistance with IS 591, please contact:
Rebecca Hodson, Practicum Coordinator
School of Information Sciences
501 East Daniel Street MC493
Champaign IL 61820
(217) 300-2254
rhodson1 [at] illinois.edu


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Stephanie Lee is a New York native who grew up in love with fashion and beauty. Her love for the beauty industry took off in 2006 when she attended Carsten institute for beauty science. Stephanie can be found on Youtube as Beauty by Lee where she demonstrates how to achieve the latest makeup trends for her viewers. As a freelancer for MAC Cosmetics she has been able to perfect her craft as she tailors the best look for each of her individual clients. Stephanie has worked with various photographers and modeling agencies as well as Clothing designers like Layana Aguilar from Project Runway season 11. Stephanie is a girl on a mission armed with a makeup brush! What's her mission? To make the world beautiful one face at a time!
For business inquiries, please contact my manager Kimberly with the subject 'Beauty By Lee' firstname.lastname@example.com

subset: commoncrawl


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|Cover Story
|Plant Life
|On Fitness
|Northwest Living
|Now & Then
Trainer troubles
Exercise cards
Wobble boards
Q. I just recently hired a personal trainer, certified and all, so that I can start exercising regularly. I am interested in strength training so I thought this would be a great complement to using my treadmill at home for my cardio exercise. This trainer told me that the treadmill has no purpose, is not a good choice, and that my best bet would be to buy a rowing machine. First of all, I just spent $3,000 on a very, very nice treadmill and love it. Secondly, I've used rowers before and never felt my legs working very much at all. I did talk with the trainer about this but he is still dead set against the treadmill. Do you have any information, research or articles that can back me up? I'd hate to know that my $3,000 purchase was a waste! Molly, I'd appreciate any advice or referrals regarding this matter.
Q. Could you provide the Web site for the company that has put together a set of cards that illustrate basic strength and toning exercises? These could be used at home, on the road or at the gym as a reminder of which exercises to do.
A. The Solotrainer system, which includes 70 illustrated cards with cardio, resistance and stretching exercises, is $29.95 via 800-353-2348 or www.solotrainer.com.
Q. Where can I purchase a tetherball setup for my 10-year-old nephew? I'd like to get him something other than another computer game.
A. What a nice aunt! Athletic Supply (206-623-8972) has the whole setup in stock, with a choice of ball ($10.95 or $16.95), pole ($120) and ground sleeve ($35); you have to do the cementing into the ground yourself. Some online options are at www.sports-equip-supplies.com and www.worldwidesports.com.
Q. I went to physical therapy years ago when I injured a knee. The therapist had me do a lot of work on a wobble board. It was amazing. It worked all the little muscles in my legs and core that the regular exercises don't get. I would like to purchase something similar. The options I have found are a wobble board from Fitter, the Reebok Core Board and the BOSU trainer. Do you have a recommendation? The wobble board is the more economical but I would be willing to pay more if there was a real advantage to one of the others.
A. I have all three. I like the simplicity of the wobble board and the variable resistance of the Reebok Core Board, but if I had to choose one, I'd go with the BOSU it seems like you can do more things on it. (And I think it's the most fun.) (www.bosu.com; 800-321-9236.)
Finally, for the tall woman looking for clothing that fits, reader K.C. writes that "Lands End is the place to go for swimsuits, sweatpants, slacks and shorts," though she advises to order 100- percent cotton pants an inch longer than needed, because of normal shrinkage (www.landsend.com or 800-963-4816).
Molly Martin is assistant editor of Pacific Northwest magazine. She can be reached at 206-464-8243, firstname.lastname@example.com or P.O. Box 70, Seattle, WA 98111.
|Cover Story
|Plant Life
|On Fitness
|Northwest Living
|Now & Then


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The Herald
Petros Kausiyo Deputy Sports Editor
AFTER several years in the administration trenches of football in the Midlands, veteran administrator Stanley Chapeta believes he has gathered enough experience to unlock the value in the Central Region through sponsorship deals.
Chapeta is one of three candidates vying for the Central Region chairmanship that was left vacant by Felton Kamambo's election to the ZIFA board.
The Kwekwe businessman this week told The Herald that he had secured sponsorship from a South Africa-based company that is willing to back his tenure should be elected as Kamambo's successor.
Chapeta would, however, have to shake off the challenges of Musa Ntonga who is the chairperson of relegated prisons outfit Whahwa and former ZIFA board member Patrick Hokonya, who is seeking another stint as the Central Region chairman.
A former metallurgist who now runs his businesses, Chapeta said he had noted during his time in the administrative structures of the region that there was need to uplift the welfare of the clubs and help them overcome such challenges like the payment of referees, travel costs for clubs and to ensure the ZIFA Central region secretariat is well resourced.
"We need a well-resourced secretariat. We need to identify training needs and organise refresher courses.
"Our referees and coaches within the region need to be trained, so are our administrators. This will enable us to improve the quality in all spheres.
"Clubs are overburdened with expenses. The cost of running a club is expensive, especially in this harsh economic environment. To this end I will work hard to get sponsorship for referees as a way of reducing costs on the clubs.
"I am an advocate of good corporate governance. As a result:
The Region will remain transparent and open.
Our books of accounts will be open for inspection by the assembly members.
All effort shall be made to ensure adequate internal controls and procedures are in place and adhered to at CSL.
Audited Financial statements will be produced timeously for transparency, accountability and effective decision making,'' Chapeta said.
The move to look for sponsorship for the match officials by the former Chrome Stars chairman could help avert compromising the professionalism of referees in the region, while assisting clubs with funds to fulfil fixtures will ensure teams do not get points on a silver platter.
The Central Region, just like their counterparts in the Eastern and Southern regions were characterised by some abortive matches with a number of teams benefiting from walkovers.
In outlining his ambitious blueprint, Chapeta also emphasised the need for revival of talent identification programmes in the region, and reminisced on the fact that the Central Region was famed for producing some of the finest footballers in the country over generations.
"I will source sponsorship for the region of which am already at an advanced stage with two potential sponsors for the 2016 season and beyond. We intend to have a branded league as the sponsors will also benefit in terms of marketing their products. I have gained positive ground on the proposals as of now.
"Our juniors are the backbone of our future national teams. It is of paramount importance that we revive our junior leagues. In doing this we need to partner with schools around our region, which is made up of Matabeleland South and Midlands provinces,'' Chapeta said.
Chapeta is credited with helping such players like midfield hardman Stephen Alimenda and Stanley Nagoli with developing their careers, while the Central Region acted as one of the conveyor belts of talent.
The 52-year-old administrator also spoke a little about his vision for the Central Region.
"I am result driven, hard working and capable football Administrator with a track record of bringing results and achieving targets. Always delivering results against strategic objectives while working within the core values and beliefs of the institution.
"I am now hoping to find a new and challenging position of Central Soccer League president that will make use of existing abilities and knowledge while developing our soccer.
"Before, my soccer environment was not complete due to work commitments, but now I will be fully available and committed because I am now retired.
"I have an undying passion for the game and I see the need to play an active role in helping development of the game. I am not coming to football to gain financially, but rather for the football fraternity to benefit from my experience.
"Having worked for two different boards that are the Southern Region and Central Region, I gained a lot of experience and I am also driven by the concern of seeing a continuous and unabated downward spiralling of the sport and the inherent drive to help our football change.
"I have also realised that the image of our region can only improve with mature, reputable, credible loyal and experienced men and women managing it, myself included,'' Chapeta said.


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Drake left fans screaming with joy when he made a surprise appearance during The Weeknd's concert in London on Wednesday night (08Mar17).
The Starboy singer, real name Abel Tesfaye, was performing at the city's O2 Arena to a sold-out crowd when he introduced fellow Canadian, and frequent collaborator, Drake on stage to sing with him.
Together the pair belted out a medley of Drake's tracks Fake Love, Energy and Jumpman. Fans caught everything on their cameras, with the Hotline Bling singer giving his pal a big hug at one point.
"Abel calls Drake the biggest artist in the world and Drake recalls hearing 'House of Balloons' for the 1st time," one Instagram user captioned a video of the two stars embracing, before which Drake spoke about discovering The Weeknd's 2011 mixtape House of Balloons.
Drake initially posted tracks by the singer on his blog, which led to numerous collaborations between the pair. The term OVOXO was quickly established to promote the two artists as a brand, taking into account Drake's record label OVO (October's Very Own) Sound and The Weeknd's Twitter handle @theweekendxo.
It was rumoured their friendship turned bitter when The Weeknd signed with Republic Records in 2012 despite Drake hinting at snapping him up under his own company, which he founded the same year alongside Oliver El-Khatib and producer Noah '40' Shebib.
Seemingly irked by the move, Drake posted on Twitter, "You won't get away with just a thank you...you owe me a favor."
However the 30-year-old shot down rumours of a feud between them during an interview in 2013 when quizzed if OVOXO was over.
"People make their own decisions, man. He went on to do something that he felt was a great decision, and I always like more power to him," he said on the Keep It Thoro show.
The pair have teamed up various times since and even toured together in 2013. Audience members re-used OVOXO in their social media postings on Wednesday night to mark the reunion.


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Initially, I wasn't going to post this as I don't want anyone thinking I'm starting to blog endlessly about my dreams and night-terrors. However this is a good study of how my mind and guilt work on me.
A day or so ago I made a rather crude comment to a my friend Ana Alcala de Jimenez. It didn't occur to me that I was being ungentlemanly until I dropped my head on my pillow; where much of the days events pour out keeping me from sleeping.
The following day, I apologized telling her she 'deserves better' and should expect better from me.' Ana kindly accepted my apology, for which I am thankful.
The lesson in this – aside from minding my manners – is that should have made my apology right there and then. It wasn't all that late as I generally turn in around 8 p.m.
That night I went to sleep with my planned apology rolling around in my thought-maker. It was during this time that my conscience caught up with me and let me know what a fool I am at times.
It was out back of my grandparent's home where my mind created an imaginary corral designed with breaking rough-stock; horses that are not saddle-broke. My job was to break at least three ponies a day and that's what I set about doing.
As I was getting on the first bronc, I noticed Ana sitting on the upper railing near the stacking post. She was a girl again – maybe 14-years-old and she smiled and waved, happy to see me.
That when I decided to go 'Hollywood,' (which is cowboy-speak for pretending to be like John Wayne) ride the breast by jumping in the storm-deck and not my normal technique of gentling the animal by building it's trust in me. You can pretty well tell where this tale is heading, as I hopped in the kack and leaned back for a harder-than-it-has-to-be-ride.
Since the cayuse was saddled, and I didn't have a single foot in either stirrup, I got gob-smacked in the face with the right one as the fender found its center of gravity – which was the opposite of mine. The blow knocked me right out of the seat and I crashed the hard dirt surface.
Having landed hard like that, in my dream I couldn't breath, but in life I jolted myself awake. I laid there for a long while thinking about that dream before I finally fell back asleep.
In the end I drew the conclusion that I don't need to be a show-off to impress my friends, including Ana; I need to be true to myself and do, not only what is right, but what's expected of me as well.
One last thing – happily I learned this my dream and not out on the ranch. I am pretty sure having a stirrup smash me in the side of the head like that would have left more than a mark by stoving-in my personal think-tank.
Stupidity is never a pretty sight.


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Finally, there is a master's program designed with the working teacher in mind. Whether you're looking for increased salary potential, improved effectiveness in the classroom or administrator appointment opportunities, the graduate programs from The University of Scranton will prepare you for leadership success in tomorrow's education.
1. Master of Science: Curriculum and Instruction. Augment your knowledge with advanced research methods and instructional techniques. Geared toward certified teachers.
2. Master of Science: Educational Administration. Designed for educators seeking career advancement in school administration. Focus is on administrative techniques.
3. Administration Certification. Non-Degree program designed to prepare candidates for an administrative position in education (e.g., Administrative, superintendent).
The University of Scranton online offers you a superior online learning experience. Its education programs are accredited by the Teacher Education Accreditation Council (TEAC), and the university has been ranked repeatedly in the top 10 regional universities in the North by U.S. News & World Report.
As an online student, you'll have the flexibility to "attend class" whenever you want – anytime, anywhere, 24/7. You'll be taught by the same professors who teach on campus, and you'll earn the same advanced degree as on-campus students, without a residence requirement.
To receive additional information click here or contact a program representative toll free at 855-300-1471.
The degrees are designed for teachers seeking career advancement in school administration or preparing for leadership positions.


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Build Guide by xodmadhatter
Not Updated For Current Season
This guide has not yet been updated for the current season. Please keep this in mind while reading. You can see the most recently updated guides on the browse guides page.
Thank You!
Your votes and comments encourage our guide authors to continue
creating helpful guides for the League of Legends community.
Teemo Build
Ability Sequence
Not Updated For Current Season
The masteries shown here are not yet updated for the current season, the guide author needs to set up the new masteries. As such, they will be different than the masteries you see in-game.
I like starting with the Scepter, but Doran's Blade and a potion is a solid start as well. After that the item order is up to preference, although the second Phantom Dancer should be last as the build really ends at the Frozen Mallet. Other good items to round out this build are Mordred's Bloodrazor, for fighting a Cho'Gath or similar, or a Last Whisper to give you that extra APen should the other team be over-stacking the armor for whatever reason, either of these would, of course, replace the second Phantom Dancer.


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I have a not-so-fond memory of myself in the seventh grade creating a book of fashion don'ts. It read something like "never wear black with navy" and "no socks with sandals." You've likely heard some of these rules before still being enforced by folks with far more influence than my seventh grade self. But while some fashion-minded people never learn to break the rules, I've learned to relish in it.
Pattern-mixing is one thing that I've been actively trying to do more. See my seventh grade self definitely would've thought stripes with floral was a no-no but my adult self is like FUCK YES. I have a few fellow plus size bloggers that I look to for pattern-mixing inspiration. And when I received both this striped cotton turtleneck and floral scuba skirt for Christmas, I knew I wanted to pair them together.
This floral pencil skirt is from ELOQUII which is one of my favorite plus size brands. I'm wearing the size 24 but could have certainly gone a size down because of the fit at the waist. However, I will say that compared to the junior plus style pencil skirts that I've bought in the past that felt flimsy and tight, this one is lined and structured but still has a lot of stretch. I'm definitely a fan of the quality and construction. And as for pattern mixing, I don't see that rule-breaking behavior stopping any time soon.
Floral Printed Pencil Skirt, ELOQUII
Plus Size Striped Turtleneck Top, Forever 21
Plus Size Faux Fur Coat, Kenneth Cole
Gold Twist Hoops, Ready to Stare
Bronze Glitter Platforms, H&M (similar)
Ulta Matte Lipstick in "LAX", ColourPop
Hit me up on social media to share your favorite pattern mixing looks @readytostare on Twitter & Instagram!


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Hean Hong Leong
Mr Leong's Blog
This is my personal tech blog. I write about web technologies, software development tools and techniques. I runs a software development company in Johor Bahru, sometime I blog about my experience on managing developers.
Command Line Speed Test Using Speedtest.net Service
I have been using Speedtest.net by Ookla for testing my connection speed. On desktop I use the website. In my mobile phone, I use the mobile app. In my Linux... Read morePosted on 21 June 2017 COMPUTING
Command Link Check Public IP Address
ipify provides a quick way to check public IP address of a host. A simple curl command is all I need. curl https://api.ipify.org Output in JSON format. curl... Read morePosted on 06 April 2017 COMPUTING
Setup Alias on GMail For Forwarding Email Address
So, you purchased a domain (e.g. example.com) and you own an GMail account (e.g. [email protected]). Websites like namecheap.com provide free email... Read morePosted on 10 March 2017 COMPUTING
JuiceSSH - SSH Client For Android
Sometime when I am away from my computer, I might need to access my server. It might be a simple status check, or restart a service. There is where mobile SSH... Read morePosted on 02 February 2017 COMPUTING
Automate Backup Of AWS EBS Volumes
https://github.com/hongster/aws-ec2-backup I manage a number of EC2 instances on Amazon. I perform backup by creating snapshots of EBS volumes, as recovery is... Read morePosted on 31 July 2016 COMPUTING
Inspired To Learn
Feel good today. I got an email from a developer I talked to in the past. He was inspired to start learning PHP application framework. I think developers... Read morePosted on 20 June 2016 COMPUTING
Logging To Stdout And Stderr
There are many sophisticated logging tools that provide advanced features like analytics. Depending on your application needs, sometimes all we want is just... Read morePosted on 15 May 2016 COMPUTING
GitBook · Writing Made Easy
: As the name implies, GitBook is a platform for publishing and managing books using Git and Markdown. It is quite clear how these 2 fit in, Git for revision... Read morePosted on 01 May 2016 COMPUTING
Go Serving: Building Server App With Go
from Hean Hong Leong I gave a talk at GeekCamp in Kuala Lumpur last month. Most of the audience has never programmed with Go before. Read morePosted on 02 April 2016 COMPUTING
Quick Tip: Email Error Logs with PHP
: Great tip found on Evento Tuts+. This article presents a method for capturing PHP errors and sends email notification. The email contains clues on what went... Read morePosted on 01 April 2016 COMPUTING
Creating a Read-only Backup User for Mysqldump
: TL;DR GRANT LOCK TABLES, SELECT ON *.* TO 'BACKUPUSER'@'%' IDENTIFIED BY 'PASSWORD'; Minimal permissions required for mysqldump are 'LOCK TABLES', and... Read morePosted on 21 March 2016 COMPUTING
How To Use Journalctl to View and Manipulate Systemd Logs | DigitalOcean
: journald has become the new standard for logging in Linux. When systemd manages units, it uses journald for logging. This article from DigitalOcean provides... Read morePosted on 15 February 2016 COMPUTING
Human Readable Byte Formatter For Go
: I was profiling my application some time ago, by logging memory usage. Instead of "1073741824 bytes", I want to log it as "1M". This is more readable. Read morePosted on 01 February 2016 COMPUTING
Go Runtime Memory Usage
Go's runtime package provides functions for analying memory usage. This is an example on how to retrive information on allocated memory and also amount... Read morePosted on 20 January 2016 COMPUTING
Solve Lubuntu Fcitx Pinyin Black Frame Issue
Image taken from Ubuntu Chinese Forum.I am Google PinYin in Lubuntu 15.10. I discovered that fcitx-qimpanel is causing this this issue, due to... Read morePosted on 02 January 2016 COMPUTING
Use DNSSEC As Defence Against DNS Poisoning And MITM Attack
Disclaimer: If you do now know what DNS is, you may skip this article. DNSSEC (Domain Name System Security Extension) is a protocol, which adds authentication... Read morePosted on 13 December 2015 COMPUTING
Command Line Interface For WordPress
WP-CLI is a PHP CLI tool for managing WordPress. I was tasked to maintain a WP site for a client. Previously it was installed and maintained by a different team. Read morePosted on 04 December 2015 COMPUTING
THE %(site_name)s COMMUNITY
3864140 pt
3396455 pt
2453003 pt
2205852 pt


text:
- About the Group
- Innovation & Technology
- Project Gallery
- Financial Info | Governance
- News & Media
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Dear User, the Project Gallery has been designed using Adobe Flash.
If you are experiencing trouble viewing it, either the relevant plug-in is deactivated on your computer or the system do not support Flash. You can activate the plug-in by following the instructions available at this link www.permasteelisagroup.com/site-requirements/.
We remind you that our Projects are also available on the go with two dedicated apps.
- Experience Permasteelisa, available both for iOS and Android, offers some Premium features like augmented reality, Itineraries and Top Cities
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text:
Ciao dears,
So, I haven't bought any new makeup (other than essentials like foundation, concealer, and mascara) in what seems like forever and a day. Being a poor college student doesn't allow for as much frivolous spending as I'd like. I do of course, keep up with the newest collections from my favorite brands, because window shopping (or internet browsing) is still kind of fun. My favorite makeup brand has always been M.A.C. since I first discovered them while watching makeup tutorials on youtube. It's also the nicest fancy brand I could afford. Anyway, I'm currently lusting after their upcoming collection, Archie's Girls, based on the famous comic series. It's also relevant for the upcoming Valentine's Day, with lots of hearts and reds/pinks. I adore anything lovey dovey too. <3 I've always loved how M.A.C. launches the cutest themed collections (Disney Villains and Hello Kitty were my favorites!). So, I thought I'd show you guys the makeup I wish I could have from this particular collection. I love it all, but I chose my favorites. Where can a girl find a sugar daddy when she needs one?! (Ha Totally kidding…mostly). Tell me what you think in the comments please! Do you wear/like M.A.C.? Do you like anything from this collection? If not, what's your favorite makeup brand? And girls, are you a Veronica or a Betty? (ha…I like both. I can be sweet and sexy.)
Here's M.A.C.'s cute description of the collection:
"Betty and Veronica – the names alone are a vivid four-colour flashback to an era of sweet, comic book innocence. Their eternal love triangle, with all-American freckle-faced Archie, is legendary in its teen tension, tight sweaters and two-toned saddle shoe charm. Girl-next-door blonde Betty vs. vivacious, spoiled rich-girl, brunette Veronica, an epic rivalry, now in two contrasting M•A•C colour collections, packaged in exclusively designed cases. ALL LIMITED EDITION."
I always love cute displays!
1.) Lipglass in Strawberry Malt
2.) Lipglass in Stay Sweet
3.) Lipstick in Daddy's Little Girl
4.) Lipstick in Girl Next Door
5.) Pearl Glide Intense Eyeliner in Black Swan (black with gold pearl!)
6.) Nail Lacquer in Pep Pep Pep
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Posted on August 1, 2017
This blog was written by a group of 2016 Clore6: Youth Fellows who, as part of the programme, worked on a team challenge around 'people development'.
Managing people is a huge responsibility, it can be a minefield of processes and overwhelming information, all of which is often shaped by your own experience of being managed.
In undertaking the first Clore6: Youth programme we were set a challenge to address a key leadership issue in the youth sector – people development. How do we get the best out of the most important resource in our sector, our people?
Following a human centred design process, we refined our approach to address that very real fear that many people told us about: when they become a manager for the first time, they just have no idea what's going on! People shared their stories of taking on the responsibility and not really getting the support they needed, or being sent on a 'new managers' training months after having started!
We recognised that charity training budgets are often tight, the range of courses and training can be vast, but that there is a huge amount of knowledge and experience from individuals across the youth sector, as well as online – but knowing what is key is hard.
Having done our initial research, as a team we felt that the focus should be on creating a resource that new managers can have in preparation for taking on management responsibility. However, in the spirit of challenging our approach, we wanted to make something that provided an overview of the concepts that new managers should consider, and then signpost them to useful resources for further information, rather than trying to cover everything in one go.
In our online toolkit we cover some key topics, from having courageous conversations with team members to self-care, building on our experiences of the things we wish we'd known when we started out at managers.
This video provides a brief overview of these crucial topics.
[To advise you that the PDF mentioned in the video has evolved into the online toolkit]
We want your help to continue to refine the video, the toolkit, and to reach as many new managers as possible across the youth and wider social sector. Please share your comments and views below, and join the conversation on Twitter.
The team of Fellows who developed this blog and the New to Management toolkit are: Fiona Ellison, Stephanie Papapavlou, Sally Marsh and Sue Burchill.
The next Clore6: Youth programme will take place early 2018 and we are now taking expressions of interest, please email: firstname.lastname@example.com
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Emmy nomination predictions 2013
The Emmy Awards, or the Olympics for TV addicts, are just around the corner. In honor of the show, Rena Karefa-Johnson makes her predictions on which Emmy nominations will be delicious, like 'Homeland,' 'Mad Men' and 'Breaking Bad.' Newslook


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Vitamin E
|Vitamin E
|Drug class
The α-tocopherol form of vitamin E
|Class identifiers
|Vitamin E deficiency, antioxidant
|ATC code
|Biological target
|Reactive oxygen species
|Clinical data
|MedFacts Natural Products
|External links
Vitamin E refers to a group of compounds that include both tocopherols and tocotrienols.[1] Of the many different forms of vitamin E, γ-tocopherol is the most common form found in the North American diet.[2] γ-Tocopherol can be found in corn oil, soybean oil, margarine, and dressings.[3][4] α-tocopherol, the most biologically active form of vitamin E, is the second-most common form of vitamin E in the diet. This variant can be found most abundantly in wheat germ oil, sunflower, and safflower oils.[4][5] As a fat-soluble antioxidant, it stops the production of reactive oxygen species formed when fat undergoes oxidation.[6][7][8] Regular consumption of more than 1,000 mg (1,500 IU) of tocopherols per day[9] may be expected to cause hypervitaminosis E, with an associated risk of vitamin K deficiency and consequently of bleeding problems.
- 1 Forms
- 2 Functions
- 3 Supplementation
- 4 Clinical applications
- 5 Toxicity
- 6 Dietary sources
- 7 Recommended daily intake
- 8 History
- 9 Vitamin E supplementation and cardiovascular disease
- 10 Notes
- 11 References
- 12 Further reading
- 13 External links
The nutritional content of vitamin E is defined by α-tocopherol activity. The molecules that contribute α-tocopherol activity are four tocopherols and four tocotrienols, identified by the prefixes alpha- (α-), beta- (β-), gamma- (γ-), and delta- (δ-).[10] Natural tocopherols occur in the RRR-configuration only. The synthetic form contains eight different stereoisomers and is called 'all-rac'-α-tocopherol.[11] Water-soluble forms such as d-alpha-tocopheryl succinate are used as food additive.[citation needed]
alpha-Tocopherol is an important lipid-soluble antioxidant. It performs its functions as antioxidant in the glutathione peroxidase pathway,[12] and it protects cell membranes from oxidation by reacting with lipid radicals produced in the lipid peroxidation chain reaction.[7][13] This removes the free radical intermediates and prevents the oxidation reaction from continuing. The oxidized α-tocopheroxyl radicals produced in this process may be recycled back to the active reduced form through reduction by other antioxidants, such as ascorbate, retinol or ubiquinol.[14] Other forms of vitamin E have their own unique properties; for example, γ-tocopherol is a nucleophile that can react with electrophilic mutagens.[15]
Compared with tocopherols, tocotrienols are sparsely studied.[16][17][18] In 2006, less than 1% of PubMed papers on vitamin E relate to tocotrienols.[19] Continuing investigations into the potential pharmacological potential of tocotrienols continues. Tocotrienols may have specialized roles in protecting neurons from damage[19] and cholesterol reduction[20] by inhibiting the activity of HMG-CoA reductase; δ-tocotrienol blocks processing of sterol regulatory element‐binding proteins (SREBPs).
Oral consumption of tocotrienols is also thought to protect against stroke-associated brain damage in vivo.[21]
Vitamin E has many biological functions, the antioxidant function being the best known.[22] Other functions include enzymatic activities, gene expression, and neurological function(s).[citation needed]
- As an antioxidant, vitamin E acts as a peroxyl radical scavenger, disabling the production of damaging free radicals in tissues, by reacting with them to form a tocopheryl radical, which will then be reduced by a hydrogen donor (such as vitamin C) and thus return to its reduced state.[23] As it is fat-soluble, it is incorporated into cell membranes, which protects them from oxidative damage. Vitamin E has also found use as a commercial antioxidant in ultra high molecular weight polyethylene (UHMWPE) used in hip and knee replacements, to help resist oxidation.[24]
- As an enzymatic activity regulator, for instance, protein kinase C (PKC), which plays a role in smooth muscle growth, can be inhibited by α-tocopherol. α-Tocopherol has a stimulatory effect on the dephosphorylation enzyme, protein phosphatase 2A, which in turn, cleaves phosphate groups from PKC, leading to its deactivation, bringing the smooth muscle growth to a halt.[25]
- Vitamin E also has an effect on gene expression. Macrophages rich in cholesterol are found in the atherogenetic tissue. Scavenger receptor CD36 is a class B scavenger receptor found to be up-regulated by oxidized low density lipoprotein (LDL) and binds it.[26] Treatment with α-tocopherol was found to downregulate the expression of the CD36 scavenger receptor gene and the scavenger receptor class A (SR-A)[26] and modulates expression of the connective tissue growth factor (CTGF).[27][28] The CTGF gene, when expressed, is responsible for the repair of wounds and regeneration of the extracellular tissue lost or damaged during atherosclerosis.[28]
- Vitamin E also plays a role in neurological functions,[29] and inhibition of platelet coagulation.[30][31][32]
- Vitamin E also protects lipids and prevents the oxidation of polyunsaturated fatty acids.[33]
So far, most human supplementation studies about vitamin E have used only α-tocopherol. This can affect levels of other forms of vitamin E, e.g. reducing serum γ- and δ-tocopherol concentrations. Moreover, a 2007 clinical study involving α-tocopherol concluded supplementation did not reduce the risk of major cardiovascular events in middle-aged and older men.[34]
Vitamin E deficiency can cause:
- spinocerebellar ataxia[13]
- myopathies[4]
- peripheral neuropathy[6][35][36]
- ataxia[6][35][36]
- skeletal myopathy[6][35][36]
- retinopathy[6][35][36]
- impairment of the immune response[6][35][36]
- red blood cell destruction[33]
Vitamin E supplementation has not been shown to have significant benefit.[37] High-dosage supplementation may slightly increase mortality.[38][39] A meta-analysis involving 135,967 participants showed there is a significant relationship between vitamin E dosage and all-cause mortality, with dosages equal to or greater than 400 IU per day. However, there is a decrease in all-cause mortality at lower doses, optimum being 150 IU per day.[40] It does not improve blood sugar control in an unselected group of people with diabetes mellitus[41] or decrease the risk of stroke.[42] Daily supplementation of vitamin E does not decrease the risk of prostate cancer and may increase it.[43] Studies on its role in age-related macular degeneration are ongoing, though if it is of a combination of dietary antioxidants used to treat the condition it may increase the risk.[44]
Vitamin E, along with β-carotene and vitamin C, has no protective effect on reducing the risk of cataract, cataract extraction, progression of cataract, and slowing the loss of visual acuity.[45]
Clinical applications
Vitamin E and its analogs are used to prevent and repair cell and tissue damage during radiation therapy. Vitamin E with adjuvant Evening Primrose Oil may reduce breast pain.[46]
The use of vitamin E in the treatment of some cancers is beneficial. Treatment with 400 IU/day are associated with a 71% decrease in the risk of advanced prostate cancer.[47] In addition, Vitamin E and its derivatives promote tumor susceptibility of ionizing radiation during cancer treatment.[48]
The LD50, or the toxic dose required to kill 50% of group of rats and mice, respectively is 4000 mg of VitaminE E/kg of rat and 4000 mg of Vitamin E/kg of mouse.[49] Comparatively speaking, and at lethal doses, Vitamin E is less toxic than table salt and acetaminophen and it is more toxic than ethanol and Vitamin C. Vitamin E can act as an anticoagulant, increasing the risk of bleeding problems. As a result, many agencies have set a tolerable upper intake levels (UL) at 1,000 mg (1,500 IU) per day.[9] In combination with certain other drugs such as aspirin, hypervitaminosis E can be life-threatening.[citation needed] Hypervitaminosis E may also counteract vitamin K, leading to a vitamin K deficiency.[citation needed]
Dietary sources
mg/(100 g)
[note 1]
Some foods with vitamin E content[6] low high 150 Wheat germ oil 44 Canola/rapeseed oil 41 Sunflower oil 95 Almond oil 34 Safflower oil 15 26 Nuts and nut oils, such as almonds and hazelnuts[note 2] 15 Palm oil[50] 14 Olive oil 12.2 Common purslane[51] 1.5 3.4 High-value green, leafy vegetables: spinach, turnip, beet greens, collard greens, and dandelion greens[note 3] 2 Avocados[52] 1.4 Sesame oil[53] 1.1 1.5 Asparagus[note 4] 1.5 Kiwifruit (green) 0.78 1.5 Broccoli[note 5] 0.8 1 Pumpkin[note 6] 0.26 0.94 Sweet potato[note 7] 0.9 Mangoes 0.54 0.56 Tomatoes[note 8] 0.36 0.44 Rockfish[note 9] 0.3 Papayas 0.13 0.22 Low-value green, leafy vegetables: lettuce[note 10]
Butter and egg yolk are the only food containing vitamin E and free from phytate
Recommended daily intake
The Food and Nutrition Board at the Institute of Medicine (IOM) of the US National Academy of Sciences reported the following dietary reference intakes for vitamin E:[6][54]
mg/day Age Infants 4 0 to 6 months 5 7 to 12 months Children 6 1 to 3 years 7 4 to 8 years 11 9 to 13 years Adolescents and adults 15 14 and older
One IU of vitamin E is defined as equivalent to either: 0.67 mg of the natural form, RRR-α-tocopherol, also known as d-α-tocopherol; or 0.45 mg of the synthetic form, all-rac-α-tocopherol, also known as dl-α-tocopherol.[6]
Vitamin E was discovered in 1922 by Herbert McLean Evans and Katharine Scott Bishop[55] and first isolated in a pure form by Gladys Anderson Emerson in 1935 at the University of California, Berkeley.[56] Erhard Fernholz elucidated its structure in 1938 and shortly afterwards the same year, Paul Karrer and his team first synthesized it.[57]
The first use for vitamin E as a therapeutic agent was conducted in 1938 by Widenbauer, who used wheat germ oil supplement on 17 premature newborn infants suffering from growth failure. Eleven of the original 17 patients recovered and were able to resume normal growth rates.[22]
In 1945, Drs. Evan V. Shute and Wilfred E. Shute, siblings from Ontario, Canada, published the first monograph arguing that megadoses of vitamin E can slow down and even reverse the development of atherosclerosis.[58] Peer-reviewed publications soon followed.[59][60] The same research team also demonstrated, in 1946, that α-tocopherol improved impaired capillary permeability and low platelet counts in experimental and clinical thrombocytopenic purpura.[61]
Later, in 1948, while conducting experiments on alloxan effects on rats, Gyorge and Rose noted rats receiving tocopherol supplements suffered from less hemolysis than those that did not receive tocopherol.[62] In 1949, Gerloczy administered all-rac-α-tocopheryl acetate to prevent and cure edema.[63][64] Methods of administration used were both oral, that showed positive response, and intramuscular, which did not show a response.[22] This early investigative work on the benefits of vitamin E supplementation was the gateway to curing the vitamin E deficiency-caused hemolytic anemia described during the 1960s. Since then, supplementation of infant formulas with vitamin E has eradicated this vitamin's deficiency as a cause for hemolytic anemia.[22]
Vitamin E supplementation and cardiovascular disease
Vitamin E and atherosclerosis
Atherosclerosis is a disease condition refer to the build up of plaque, which is a substance containing lipid and cholesterol (mainly the low-density lipoprotein or LDL cholesterol) on the inner layer of the arterial lumen.[65] With the existing plaque, instead of being smooth and elastic, the layers become thickened and irregular and the lumen of the artery become narrower. This vessel-narrowing effect lead to a reduction of blood circulation and can lead to or worsen the condition of hypertension.[66]
There are currently multiple theories explaining factors causing and affecting the cholesterol plaque build up within arteries with the most popular theory indicating that the rate of build up is affected by the oxidation of the LDL cholesterol. LDL cholesterol is one of the five major groups of lipoproteins with one of the physiological roles being lipid transportation. A typical LDL particle contain 2,700 fatty acid molecules and half of them are poly-unsaturated fatty acids, which are very oxidation sensitive.[67] Once the oxidation of LDL occur, it will start a series of undesirable effects starting from the increase production of inflammatory cytokines by stimulating the endothelial cells and monocytes, followed by increased production of tissue factors, production of macrophages and monocytes, which eventually lead to the formation of foam cells and accelerated development of atherosclerosis. With the presence of adequate concentration of vitamin E, which is a very potent fat-soluble antioxidant, it can inhibit the oxidation of LDL, and this inhibition contributes protection against the development of atherosclerosis and can stabilize the existing plaque.[67]
According to Asplund (2002)'s [68] meta-analysis, nine cohort studies showed that high intake of tocopherol was associated with a lower risk of CVD events compared with lower intake. The odds ratio (OR) was 0.74 (95% confidential interval (CI): 0.66-0.83). In this study, higher dietary, supplementation and combined vitamin E intake was also associated with lower CHD incidents, as presented in Appendix II. A large cohort study conducted by Rimm et al.[69] in 1993 included 39,919 male health professionals aged between 40 to 75 showed that consumption of more than 60 IU of vitamin E (any form) per day was associated with a lower incidence of CHD compared with less than 7.5 IU/day intake. This study also showed an inverse association between vitamin E supplementation and the incidence of CHD. The relative risk (RR) of at least 100 IU/day for at least two years was 0.63 (95% CI: 0.74-0.84). A European cohort study was conducted by Knekt et al. in 1994. This study also found an inverse relationship between higher vitamin E (any form) intake and lower CHD risk in men and women. In addition, Kushi et al. (1996) discovered an inverse relationship between vitamin E intake and CHD mortality among 34,486 postmenopausal women (RR=0.38, 95% CI: 0.18-0.8; trend: P=0.014).
For the result of RCTs, as mentioned previously, it was controversy. A meta-analysis of 6 RCTs showed no significant association between vitamin E supplementation and CVD mortality; the pooled OR (95% CI) was 1.0 (0.94-1.06) (Vivekananthan et al., 2003). Another meta-analysis of 7 RCTs also showed similar results, with the pooled Ors (95% CI) of cardiovascular events, non-fatal MI, non-fatal stroke, and CVD deaths being 0.98 (0.94-1.03), 1.00 (0.92-1.09), 1.03 (0.93-1.14), and 1.00 (0.94-1.05), respectively [70]
- ↑ "USDA Nutrient Data Laboratory". In notes 2–11, USDA NDL Release 24 numbers are given as mg/(100 g). Low and high values vary some by raw versus cooked and by variety.
- ↑ 26 almonds, 15 hazelnuts
- ↑ Spinach (2.0 raw, 2.1 cooked), turnip (2.9 raw, 1.9 cooked), beet (1.5 raw, 1.8 cooked), collard (2.3 raw, 0.88 cooked), and dandelion greens (3.4 raw, 2.4 cooked)
- ↑ 1.1 raw, 1.5 cooked
- ↑ 0.78 raw, 1.5 cooked
- ↑ 1. raw, 0.8 cooked
- ↑ 0.26 raw, 0.94 boiled
- ↑ 0.54 raw, 0.56 cooked
- ↑ 0.36 raw, 0.44 cooked
- ↑ Lettuce (0.18 iceberg, 0.22 green leaf, 0.13 romaine, 0.15 red leaf, 0.18 butterhead)
- ↑ Brigelius-Flohé R, Traber MG; Traber (1999). "Vitamin E: function and metabolism". FASEB J. 13 (10): 1145–1155. PMID 10385606.
- ↑ Traber, MG (1998). "The biological activity of vitamin E". The Linus Pauling Institute. Retrieved 6 March 2011.
- ↑ Bieri JG, Evarts RP; Evarts (1974). "γ-Tocopherol: metabolism, biological activity and significance in human vitamin E nutrition". American Journal of Clinical Nutrition. 27 (9): 980–986. PMID 4472121.
- ↑ 4.0 4.1 4.2 Brigelius-Flohé R, Traber MG; Traber (1 July 1999). "Vitamin E: function and metabolism". FASEB J. 13 (10): 1145–55. PMID 10385606.
- ↑ Reboul E, Richelle M, Perrot E, Desmoulins-Malezet C, Pirisi V, Borel P; Richelle; Perrot; Desmoulins-Malezet; Pirisi; Borel (15 November 2006). "Bioaccessibility of carotenoids and vitamin E from their main dietary sources". Journal of Agricultural and Food Chemistry. 54 (23): 8749–8755. PMID 17090117. doi:10.1021/jf061818s.
- ↑ 6.0 6.1 6.2 6.3 6.4 6.5 6.6 6.7 6.8 National Institute of Health (4 May 2009). "Vitamin E fact sheet".
- ↑ 7.0 7.1 Herrera E, Barbas C; Barbas (2001). "Vitamin E: action, metabolism and perspectives". Journal of Physiology and Biochemistry. 57 (2): 43–56. PMID 11579997. doi:10.1007/BF03179812.
- ↑ Packer L, Weber SU, Rimbach G; Weber; Rimbach (2001). "Molecular aspects of α-tocotrienol antioxidant action and cell signalling". Journal of Nutrition. 131 (2): 369S–73S. PMID 11160563.
- ↑ 9.0 9.1 "Vitamin E — Health Professional Fact Sheet". dietary-supplements.info.nih.gov. Retrieved 5 February 2015.
- ↑ Traber, M.G. "19". In Ross, A. Catherine. Modern Nutrition in Health and Disease (11 ed.). Philadelphia, PA: Lippincott Williams & Wilkins. pp. 293–294. ISBN 9781605474618.
- ↑ Traber, MG. "Chapter 15: vitamin E". In Bowman BA and Russell RM. Current Knowledge in Nutrition. I (9 ed.). Washington DC, USA: ILSI. ISBN 978-1-57881-199-1.
- ↑ Wefers H, Sies H; Sies (1988). "The protection of ascorbate and glutathione against microsomal lipid peroxidation is dependent on Vitamin E". European Journal of Biochemistry. 174 (2): 353–357. PMID 3383850. doi:10.1111/j.1432-1033.1988.tb14105.x.
- ↑ 13.0 13.1 Traber MG, Atkinson J; Atkinson (2007). "Vitamin E, Antioxidant and Nothing More". Free radical biology & medicine. 43 (1): 4–15. PMC 2040110 . PMID 17561088. doi:10.1016/j.freeradbiomed.2007.03.024.
- ↑ Wang X, Quinn PJ; Quinn (1999). "Vitamin E and its function in membranes". Progress in Lipid Research. 38 (4): 309–36. PMID 10793887. doi:10.1016/S0163-7827(99)00008-9.
- ↑ Brigelius-Flohé R, Traber MG; Traber (1999). "Vit amin E: function and metabolism". FASEB J. 13 (10): 1145–55. PMID 10385606.
- ↑ Traber MG, Packer L; Packer, L (1995). "Vitamin E: beyond antioxidant function". American Journal of Clinical Nutrition. 62 (6): 1501S–1509S. PMID 7495251.
- ↑ Traber MG, Sies H; Sies, H (1996). "Vitamin E in humans: demand and delivery". Annual review of nutrition. 16: 321–47. PMID 8839930. doi:10.1146/annurev.nu.16.070196.001541.
- ↑ Sen CK, Khanna S, Roy S; Khanna; Roy (2004). "Tocotrienol: the natural vitamin E to defend the nervous system?". Annals of the New York Academy of Sciences. 1031: 127–42. Bibcode:2004NYASA1031..127S. PMID 15753140. doi:10.1196/annals.1331.013.
- ↑ 19.0 19.1 Sen CK, Khanna S, Roy S; Khanna; Roy (2006). "Tocotrienols: Vitamin E Beyond Tocopherols". Life Sciences. 78 (18): 2088–98. PMC 1790869 . PMID 16458936. doi:10.1016/j.lfs.2005.12.001.
- ↑ Das S, Lekli I, Das M, Szabo G, Varadi J, Juhasz B, Bak I, Nesaretam K, Tosaki A, Powell SR, Das DK; Lekli; Das; Szabo; Varadi; Juhasz; Bak; Nesaretam; Tosaki; Powell; Das (2008). "Cardioprotection with palm oil tocotrienols: comparison of different isomers". American journal of physiology. Heart and circulatory physiology. 294 (2): H970–8. PMID 18083895. doi:10.1152/ajpheart.01200.2007.
- ↑ Khanna S, Roy S, Slivka A, Craft TK, Chaki S, Rink C, Notestine MA, DeVries AC, Parinandi NL, Sen CK; Roy; Slivka; Craft; Chaki; Rink; Notestine; Devries; Parinandi; Sen (2005). "Neuroprotective Properties of The Natural Vitamin E α-Tocotrienol". Stroke. 36 (10): 2258–64. PMC 1829173 . PMID 16166580. doi:10.1161/01.STR.0000181082.70763.22.
- ↑ 22.0 22.1 22.2 22.3 Bell EF (1987). "History of vitamin E in infant nutrition". American Journal of Clinical Nutrition. 46 (1 Suppl): 183–186. PMID 3300257.
- ↑ Traber MG, Stevens JF; Stevens (2011). "Free Radical Biology and Medicine – Vitamins C and E: Beneficial effects from a mechanistic perspective". Free Radical Biology and Medicine. 51 (5): 1000–13. PMC 3156342 . PMID 21664268. doi:10.1016/j.freeradbiomed.2011.05.017.
- ↑ UHMWPE Biomaterials Handbook, 2nd Edition, Kurtz ed. (2009)
- ↑ Schneider C (2005). "Chemistry and biology of vitamin E". Mol Nutr Food Res. 49 (1): 7–30. PMID 15580660. doi:10.1002/mnfr.200400049.
- ↑ 26.0 26.1 Devaraj S, Hugou I, Jialal I; Hugou; Jialal (2001). "-Tocopherol decreases CD36 expression in human monocyte-derived macrophages". J Lipid Res. 42 (4): 521–527. PMID 11290823.
- ↑ Azzi A, Stocker A; Stocker (2000). "Vitamin E: non-antioxidant roles". Prog Lipid Res. 39 (3): 231–255. PMID 10799717. doi:10.1016/S0163-7827(00)00006-0.
- ↑ 28.0 28.1 Villacorta L, Graça-Souza AV, Ricciarelli R, Zingg JM, Azzi A; Graça-Souza; Ricciarelli; Zingg; Azzi (2003). "α-Tocopherol induces expression of connective tissue growth factor and antagonizes tumor necrosis factor-α-mediated downregulation in human smooth muscle cells". Circ. Res. 92 (1): 104–110. PMID 12522127. doi:10.1161/01.RES.0000049103.38175.1B.
- ↑ Muller DP (2010). "Vitamin E and neurological function. Review". Mol. Nutr. Food Res. 54 (5): 710–718. PMID 20183831. doi:10.1002/mnfr.200900460.
- ↑ Dowd P, Zheng ZB; Zheng (1995). "On the mechanism of the anticlotting action of vitamin E quinone". Proc Natl Acad Sci U S A. 92 (18): 8171–8175. Bibcode:1995PNAS...92.8171D. PMC 41118 . PMID 7667263. doi:10.1073/pnas.92.18.8171.
- ↑ Brigelius-Flohé R, Davies KJ; Davies (2007). "Is vitamin E an antioxidant, a regulator of signal transduction and gene expression, or a 'junk' food? Comments on the two accompanying papers: "Molecular mechanism of alpha-tocopherol action" by A. Azzi and "Vitamin E, antioxidant and nothing more" by M. Traber and J. Atkinson". Free radical biology & medicine. 43 (1): 2–3. PMID 17561087. doi:10.1016/j.freeradbiomed.2007.05.016.
- ↑ Atkinson J, Epand RF, Epand RM; Epand; Epand (2008). "Tocopherols and tocotrienols in membranes: a critical review". Free radical biology & medicine. 44 (5): 739–64. PMID 18160049. doi:10.1016/j.freeradbiomed.2007.11.010.
- ↑ 33.0 33.1 Whitney, Ellie; Sharon Rady Rolfes (2011). Peggy Williams, ed. Understanding Nutrition (Twelfth ed.). California: Wadsworth, Cengage Learning. ISBN 0-538-73465-5.
- ↑ Sesso HD, Buring JE, Christen WG, Kurth T, Belanger C, MacFadyen J, Bubes V, Manson JE, Glynn RJ, Gaziano JM; Buring; Christen; Kurth; Belanger; MacFadyen; Bubes; Manson; Glynn; Gaziano (2008). "Vitamins E and C in the Prevention of Cardiovascular Disease in Men: The Physicians' Health Study II Randomized Trial". JAMA: the Journal of the American Medical Association. 300 (18): 2123–33. PMC 2586922 . PMID 18997197. doi:10.1001/jama.2008.600.
- ↑ 35.0 35.1 35.2 35.3 35.4 Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
- ↑ 36.0 36.1 36.2 36.3 36.4 Kowdley KV, Mason JB, Meydani SN, Cornwall S, Grand RJ; Mason; Meydani; Cornwall; Grand (1992). "Vitamin E deficiency and impaired cellular immunity related to intestinal fat malabsorption". Gastroenterology. 102 (6): 2139–42. PMID 1587435.
- ↑ Haber, David (2006). Health promotion and aging: practical applications for health professionals (4th ed.). New York, NY: Springer Pub. p. 280. ISBN 978-0-8261-8463-4.
- ↑ Miller ER, Pastor-Barriuso R, Dalal D, Riemersma RA, Appel LJ, Guallar E; Pastor-Barriuso; Dalal; Riemersma; Appel; Guallar (2005). "Meta-analysis: High-dosage vitamin E supplementation may increase all-cause mortality". Annals of internal medicine. 142 (1): 37–46. PMID 15537682. doi:10.7326/0003-4819-142-1-200501040-00110.
- ↑ Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C; Nikolova; Gluud; Simonetti; Gluud (16 April 2008). Bjelakovic, Goran, ed. "Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases". Cochrane database of systematic reviews (Online) (2): CD007176. PMID 18425980. doi:10.1002/14651858.CD007176.
- ↑ Miller ER 3rd1, Pastor-Barriuso R, Dalal D, Riemersma RA, Appel LJ, Guallar E. (2005). "Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality.". Ann Intern Med. Epub 2004 Nov 10. 142 (1): 37–46. PMID 15537682.
- ↑ Abner EL, Schmitt FA, Mendiondo MS, Marcum JL, Kryscio RJ; Schmitt; Mendiondo; Marcum; Kryscio (July 2011). "Vitamin E and all-cause mortality: a meta-analysis". Current aging science. 4 (2): 158–70. PMC 4030744 . PMID 21235492. doi:10.2174/1874609811104020158.
- ↑ Bin Q, Hu X, Cao Y, Gao F; Hu; Cao; Gao (April 2011). "The role of vitamin E (tocopherol) supplementation in the prevention of stroke. A meta-analysis of 13 randomized controlled trials". Thrombosis and haemostasis. 105 (4): 579–85. PMID 21264448. doi:10.1160/TH10-11-0729.
- ↑ Haederle, Michael. "Vitamin E Supplements Raise Risk of Prostate Cancer". Health Discovery. AARP. Retrieved 11 November 2011.
- ↑ Olson JH, Erie JC, Bakri SJ; Erie; Bakri (May 2011). "Nutritional supplementation and age-related macular degeneration". Seminars in ophthalmology. 26 (3): 131–6. PMID 21609225. doi:10.3109/08820538.2011.577131.
- ↑ Mathew MC, Ervin AM, Tao J, Davis RM; Ervin; Tao; Davis (2012). "Routine Antioxidant vitamin supplementation for preventing and slowing the progression of age-related cataract". Cochrane Database Syst Rev. 6: CD004567. PMID 22696344. doi:10.1002/14651858.CD004567.pub2.
- ↑ "Vitamin E and Evening Primrose Oil for Management of Cyclical Mastaglgia: A Randomized Pilot Tudy" (PDF). Alternative Medicine Review. Retrieved September 19, 2015.
- ↑ National Institutes of Health. "Vitamin E - Health Information for professionals". National Institutes of Health, Office of Dietary Supplements. Health and Human Services, National Institutes of Health. Retrieved 23 September 2015.
- ↑ Singh, Pankaj K.; Krishnan, Sunil (2015). "Vitamin E Analogs as Radiation Response Modifiers". Evidence-Based Complementary and Alternative Medicine. 2015: 1–16. ISSN 1741-427X. doi:10.1155/2015/741301.
- ↑ Material Safety Data Sheet for Vitamin E, accessdate: September 22, 2015
- ↑ "Wolfram Alpha". http://www.wolframalpha.com. External link in
- ↑ Simopoulos AP, Norman HA, Gillaspy JE, Duke JA (1992). "Common purslane: a source of omega-3 fatty acids and antioxidants". J Am Coll Nutr. 11 (4): 374–82. PMID 1354675. doi:10.1080/07315724.1992.10718240.
- ↑ "09038, Avocados, raw, California". National Nutrient Database for Standard Reference, Release 26. United States Department of Agriculture, Agricultural Research Service. Retrieved 14 August 2014.
- ↑ http://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=323&nutrient2=341&nutrient3=342&subset=1&fg=4&sort=c&measureby=g USDA List for Vitamin E in Vegetable Oils
- ↑ Institute of Medicine. Food and Nutrition Board. (2000). Dietary Reference Intakes: Applications in Dietary Assessment. Washington, DC: National Academy Press. p. 289. OCLC 45618946.
- ↑ Evans HM, Bishop KS; Bishop (1922). "On the existence of a hitherto unrecognized dietary factor essential for reproduction". Science. 56 (1458): 650–651. Bibcode:1922Sci....56..650E. JSTOR 1647181. PMID 17838496. doi:10.1126/science.56.1458.650.
- ↑ Oakes, Elizabeth H. (2007). "Emerson, Gladys Anderson". Encyclopedia of World Scientists. p. 211. ISBN 1438118821{{inconsistent citations}}
- ↑ Subcommittee on Vitamin Tolerance, Committee on Animal Nutrition, National Research Council (1987). "Vitamin E, in Vitamin Tolerance of Animals". National Academy of Sciences. Retrieved 22 December 2013.
- ↑ Shute, W. E.; Shute, E. V.; et al., Alpha Tocopherol (Vitamin E) in Cardiovascular Disease. Toronto, Ontario, Canada: Ryerson Press, 1945
- ↑ Vogelsang A, Shute EV; Shute (June 1946). "Effect of vitamin E in coronary heart disease". Nature. 157 (3997): 772. Bibcode:1946Natur.157..772V. PMID 21064771. doi:10.1038/157772b0.
- ↑ Shute EV, Vogelsang AB, Skelton FB, Shute WE; Vogelsang (January 1948). "The influence of vitamin E on vascular disease". Surg Gynecol Obstet. 86 (1): 1–8. PMID 18920873.
- ↑ Skelton F, Shute E, Skinner HG, Waud RA; Shute; Skinner; Waud (1946). "Antipurpuric Action of A-Tocopherol (Vitamin E)". Science. 103 (2687): 762. PMID 17836459. doi:10.1126/science.103.2687.762-b.
- ↑ György P, Rose CS; Rose (1948). "Effect of dietary factors on early mortality and hemoglobinuria in rats following administration of alloxan". Science. 108 (2817): 716–718. Bibcode:1948Sci...108..716G. PMID 17752961. doi:10.1126/science.108.2817.716.
- ↑ Gerloczy F (1949). "Clinical and pathological role of d, 1-alpha tocopherol in premature infants; studies on the treatment of scleroedema". Ann Paediatr. 173 (3): 171–86. PMID 18140084.
- ↑ Brion LP, Bell EF, Raghuveer TS; Bell; Raghuveer (2003). Brion, Luc P, ed. "Vitamin E supplementation for prevention of morbidity and mortality in preterm infants". Cochrane Database Syst Rev (4): CD003665. PMID 14583988. doi:10.1002/14651858.CD003665.
These observations explain why even a small dose of 5 mg of dl-alpha-tocopheryl acetate provided enterally has proven to be more efficient than larger intramuscular doses (30 mg) in treating scleredema (Gerlóczy 1949)
- ↑ American Heart Association, 2015
- ↑ Maruyama, K; Iso, H (2014). Overview of the Role of Antioxidant Vitamins as Protection Against Cardiovascular Disease: Implications of Aging. Available from: Aging: Oxidative Stress and Dietary Antioxidants (1 ed.). New York: Elsevier Inc. p. Chapter 21.
- ↑ 67.0 67.1 Simon, E; Gariepy, J; Cogny, A; Moatti, A; Simon, A (2001). "Erythrocyte, but not plasma, vitamin E concentration is associated with carotid intima–media thickening in asymptomatic men at risk for cardiovascular disease.". Atherosclerosis. 159: 193–200. doi:10.1016/s0021-9150(01)00493-2.
- ↑ Asplund, K (2002). "Antioxidant vitamins in the prevention of cardiovascular disease: a systematic review.". Journal of Internal Medicine. 251: 372–392. doi:10.1046/j.1365-2796.2002.00973.x.
- ↑ Rimm, E.B; Stampfer, M.J; Ascherio, A (1993). "Vitamin E consumption and the risk of coronary heart disease in men". New England Journal of Medicine. 328: 1450–6. PMID 8479464. doi:10.1056/NEJM199305203282004.
- ↑ Eidelman, R.S; Hollar, D; Hebert, P.R; Lamas, G.A; Hennekens, C.H (2004). "Randomized trials of vitamin E in the treatment and prevention of cardiovascular disease". Archives of Internal Medicine. 164: 1552–6. PMID 15277288. doi:10.1001/archinte.164.14.1552.
Further reading
- Brigelius-Flohé R, Kelly FJ, Salonen JT, Neuzil J, Zingg JM, Azzi A; Kelly; Salonen; Neuzil; Zingg; Azzi (2002). "The European perspective on vitamin E: current knowledge and future research". American Journal of Clinical Nutrition. 76 (4): 703–16. PMID 12324281.
External links
- "Vitamin E"Annals of the New York Academy of Sciences, Volume 52, October 1949, pages 66–427
- Vitamin E bound to proteins in the PDB
- Vitamin E Medline Plus, Medical Encyclopedia, U.S. National Library of Medicine
- Vitamin E Office of Dietary Supplements, National Institutes of Health
- Jane Higdon, "Vitamin E", Micronutrient Information Center, Linus Pauling Institute, Oregon State University
- The uses of Vitamin E in highly crosslinked UHMWPE


text:
David Rutley, MP for Macclesfield, last night championed a debate in Westminster on the Value of the Outdoor Economy to Britain, paying tribute to the contribution that the BMC and other organisations play in supporting sports related activities.
On Tuesday 5 February, David Rutley MP, co-chairman of the All Party Parliamentary Group (APPG) on Mountaineering, spoke for 15 minutes on the importance of outdoor pursuits after which the Sports Minister Hugh Robertson gave his response.
Mr Rutley outlined the importance of increasing participation in sports and sport-related activity saying "Increasing the volume and value of tourism in the great outdoors, particularly activity and adventure tourism, is of fundamental importance to the Government's wider strategy for jobs and growth, for the lasting Olympic legacy and for rebalancing the UK economy in favour of many rural communities."
He also presented the House with supporting evidence for the health and well-being aspects of outdoor pursuits as well as the 'enduring' economic benefits and asked the Minster to continue to recognise and promote the opportunities for outdoor pursuits stating, "Britain on Foot in particular is a scheme that we need to get behind. It is an amalgamation of groups, including trusted campaigners such as the British Mountaineering Council, the Ramblers—which we have already heard about—the Camping and Caravanning Club and, of course, the National Trust, along with 200 businesses involved in the outdoor industry and related matters. Those groups are vital. The public launch is in May and there will be three major projects: "Get Britain walking" week, led by the Ramblers, the "Outdoor adventure" week and the National Trust's "50 things to do" week, which will encourage younger people to get involved."
The discussions also drew on the importance of outdoor education with Gutu Bebb, MP for Aberconwy saying that, "through the outdoor partnership, the Plas y Brenin centre is trying to make young school children feel that this is something that people in their local area are involved in. Participation has grown significantly as a result."
The Minister of State, Department for Culture, Media and Sport (Hugh Robertson) responded in the final 15 minutes of the debate by recognising the important role "that outdoor pursuits such as camping, hill walking, climbing and outdoor adventure play in underpinning key local tourism economies" and that his Department "is entirely supportive of the aims of the Britain on Foot campaign, as they align with increasing activity in the great outdoors and the subsequent economic benefit for tourism businesses."
The Minister went on to outline the commitments across Government to develop new permanent access rights, the importance of our rights of way network, our national trails and open access, as well as Natural England's commitment to "increasing the number and range of people who can experience and benefit from the natural environment."
The BMC welcomes the debate last night and takes reassurance from the comments made by the Minister. As expressed last night by Simon Hart, MP for Carmarthen West and South Pembrokeshire), in order to achieve the aspirations outlined by Hugh Robertson, it will also need other Government departments such as the Department for Health, Department for Education (and the Department for the Environment) to also take note as "they have as much at stake in this matter" as the Department for Sport.
The full Hansard transcript can be downloaded here.
Let's hope in the coming months, the debate will continue and through the APPG on Mountaineering, we can hold further discussions with other Government Departments on the importance of outdoor recreation in supporting tourism, the health and well-being agenda as well as the rural economy. The next meeting of the APPG, supported by the BMC, will be held on 27 February.


text:
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Site Admin
Joined: 20 Jul 2004
Total Posts:
Posted: Thu Aug 18, 2005 5:52 pm
Post subject: Welcome to Rate My Plate!
Greetings from your loyal Diet.com registered dietitian!
Starting a new diet plan can feel overwhelming! You want to make sure you are eating the right foods, balancing your meals right and making healthy long term food choices. I am here to help make good nutrition fun, easy and tasty!
Whether you'd like me to review your entire day or just one meal to see if you are on the right track, simply follow the instructions below. I will take a look at your day, answer any questions you have, and make some simple suggestions for better meal planning. Remember, every choice counts!
1. Post your meal plan for the day here.
2. I will review your question, meal or recipe and provide general feedback.
3. Cut and paste meals from your Meal Plan Tracker to save time!
The review will provide you with general information that will be made public in this forum. RDShauna will not be giving any specific medical advice. If you have specific medical concerns about your dietary needs, please contact your primary health care provider.
Meghan McCarron,MS,RD,LDN
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Joined: 25 Jun 2005
Total Posts:
Posted: Fri Oct 14, 2005 8:18 pm
Post subject: Rate My Plate
It was suggested that I submit my daily intake with you because I work night shift (11 p.m. to 7 a.m.) and need help loosing weight and getting my exercise in.
For breakfast, I like toast, peanut butter and honey with juice of some kind, which I've modified to toast and pure coconut cream concentrate and grapefruit segments.
I eat this when I get home from CNA work about 7:30 a.m. I then sleep till about 2 or 3 p.m. It usually takes me a while to clear the fuzz when I wake up. I'm not unusually hungry, but tended to snack alot on whatever in the house...my downfall is ice cream if it's in the house...I've taken to eating more fruit and no sugar sherbert. I eat the evening meal w/my family...usually a meat dish, vegetable or salad...perhaps a potato, but I really don't care for that much. Then as I wake up more, I will munch b4 I go to work...usually on KiX or Honey Nut Cheerios...lots of Diet Pepsi, altho I've been substituting more H20 recently.
It's at work that's bad...I drink coffee until 3:30 a.m. along with popcorn, an occassional candy bar and sweets brought in by the rest of staff...there's an ice cream machine in house (wouldn't you know it?)...so about a cup of that a nite
My chloresterol is high...Lipid Profile: cholesterol: 234; HDL: 77; Triglyceride: 67; and LDL Calc: 144
My family history is one that most members run high chloresterol...so lots is genetic...but I would like to lose weight and adjust diet to compensate this problem w/o taking medications
I just had a blood test for the chlorestoral readings etc...it also showed that my alkaline phosphatase registered at 23 (35 - 104 U/L)
I joined diet.com last week...in that time, I've just made two changes...I've substituted some foods for others (increased fruits and veggies) and started walking more (3x) for more than 30 minutes a session. I've lost 5 lbs
I need some suggestions to keep my energy level up ... the night hours I enjoy, but seem to do a number on my metabolism. Otherwise, I am in great health...
Any suggestions? This is my meal plan most of the time...I'm very in a rut!
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Site Admin
Joined: 20 Jul 2004
Total Posts:
Posted: Mon Oct 17, 2005 9:31 pm
Post subject:
Welcome to Diet.com and congrats on the changes you have made so far!
First, some general advice about your eating schedule:
--The goal is eat regularly spaced meals (healthy of course!) that work with your schedule. We recommened going no longer than 4 hours in between meals, if you tend to go longer than that then a planned snack is in order! Eating regularly helps keep you satisfied, keep your blood sugar levels steady, keep your energy up and prevent over-eating.
It looks like your day begins at 2-3 pm and ends at 7:30 am. A sample schedule might look like:
Meal 1: 4-5 pm
Meal 2: 7-8 pm
Snack: 11 pm -12 am
Snack: 3-4 am
Meal 3: 6-7 am
This is just an example of course, you may adjust it to better fit your needs.
You are starting off with a planned breakfast that has healthy items, just a few suggesitons:
--use 100% whole wheat bread and maybe try light vanilla yogurt instead of coconut cream. Coconut is high in saturated fat and calories. You could add a couple teaspoons of coconut flakes to add coconut flavor but not a lot of calories or fat. Nice job on adding the fresh fruit vs. juice! Fresh fruit is preferred because of it's low-calorie and filling fiber content.
Some tips for the rest of your day:
--It looks like a little planning will really help. Try looking through your meal plan and other diet.com meal ideas, we have a lot of tasty and healthy meal ideas to choose from. We even have a grocery guide to help you choose healthy brands. You can start slowly by choosing a couple of meal ideas to try, making a grocery list and stocking up.
--Keep tempting foods out of the house: out of sight out of mind! Let your family know your goals and ask them to help.
--Also talk to your family members about dinner meals - perhaps you can trade off and let them choose a couple of meals per week and you choose the rest. Use the picnic plate method by filling half your plate with veggies, 1/4 with whole grains and 1/4 with lean meat or vegetable protein.
--Take healthy snacks to work so you have healthy options. Our Meals in Minutes guide has some great examples! Keep fruit, yogurt, cottage cheese, nuts, low-fat string cheese, baby carrots and whole grain crackers on hand. For portion controlled sweets try fudgesicles, Nabiso 100 calorie snack packs, applesauce cups, fat free pudding cups or fruit juice bars.
--Wear a pedometer to work and track your steps. You can try and add more steps each day!
--Nice job on decreasing the diet soda and adding more water. Keep your water bottle with you at all times to encourage more water intake. Try making a goal each week on how much water you will drink. For example: this week I will replace 1 more can of soda with one bottle of water.
Setting a few mini goals each week will help you succeed! Small goals add up and are much more manageable, achievable and realistic!
Also, tracking what you are eating helps keep you honest and focused. Jot down what you are eating at work and enter in your Diet.com Meal Tracker later! Then, you can cut and paste your meals (post as a new post) here in the Rate My Plate and I will take a look!
Good luck
Meghan McCarron,MS,RD,LDN
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lynn schiavone
Joined: 30 Sep 2005
Total Posts:
Posted: Fri Nov 11, 2005 2:58 am
Post subject: WHat am I doing wrong?
Here's a sample day menu. I only lost 5 lbs since 9/30 on 12-1300 calories per day and exercising 3-4 x week. NOw what?
09:35 am
Apples, raw, with skin
1 large (3-1/4" dia) (approx 2 per lb), 212 grams, 110 calories, fat 0 grams
12:00 pm
Crustaceans, shrimp, mixed species, cooked, moist heat
5 oz, 142 grams, 140 calories, fat 1 grams
Rice, brown, medium-grain, cooked
0.75 cup, 146 grams, 164 calories, fat 1 grams
Chicken, broilers or fryers, breast, meat only, cooked, roasted
0.5 cup, chopped or diced, 70 grams, 116 calories, fat 3 grams on top of salad w/low fat dressing 45 calories
03:35 pm
Afternoon snack
Candies, milk chocolate
1 bar miniature, 7 grams, 37 calories, fat 2 grams
06:35 pm
Egg, whole, cooked, omelet
1 large, 61 grams, 93 calories, fat 7 grams
Margarine-like spread, SMART BALANCE Light Buttery Spread
3 tablespoon, 42 grams, 142 calories, fat 16 grams
Cauliflower, cooked, boiled, drained, with salt
2 cup (1" pieces), 248 grams, 57 calories, fat 0 grams
Egg, whole, cooked, omelet
1 large, 61 grams, 93 calories, fat 7 grams
Cheese, pasteurized process, american, with di sodium phosphate
1 slice (3/4 oz), 21 grams, 79 calories, fat 7 grams
09:30 pm
Evening snack
diet hot cocoa- 50 calories
7 low fat crackers - 70 calories
one no sugar added chocolate pudding-100
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Site Admin
Joined: 20 Jul 2004
Total Posts:
Posted: Fri Nov 11, 2005 3:39 pm
Post subject:
Hi Lynn,
First of all, congratulations on losing 5 pounds! It looks like you are losing about 1 pound per week. A 1-2 pound weight loss per week is considered healthy and safe by health professionals. Of course, everyone is different but your scale is headed in the right direction! In addition, a 5-10% weight loss can lead to big health improvements.
It looks like you are making healthy food choices for the most part. Here are some healthy highlights and suggestions:
--Perhaps try adding another item to breakfast such as yogurt, nuts, a granola bar or whole wheat toast with a little peanut butter.
--Lunch looks like a good mix of lean protein, healthy carbs and veggies!
--Snack - perhaps try planning a healthy snack here. This may help keep you satisfied into the nighttime hours. Some ideas: yogurt and fruit, veggies and hummus, low-fat string cheese and whole grain crackers, handful of nuts and low-fat popcorn. Or, check out our ideas listed in the Meals in Minutes Guide.
--Dinner - you might try adding a source of whole grains such as whole grain toast, brown rice or whole wheat pasta. Nice job on the quantity of veggies here. Make sure to try and get a variety of colors each day
--Snack - you might try adding a source of fiber or whole grains to help keep you satisfied. For example, make hot cocoa with non-fat or low-fat milk or soy milk, a piece of fruit with the pudding or a little peanut butter with the crackers.
It looks like you are on your way to healthy meal planning and conquering some of those Fruitless Feaster strategies! Feel free to submit your food intake here anytime!
Meghan McCarron,MS,RD,LDN
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Joined: 10 Oct 2005
Total Posts:
Posted: Fri Nov 11, 2005 6:20 pm
Post subject: Hee's my meals for the past 3 days
I've been jogging every morning for 30 minutes and when I weighed in Friday morning...no weight loss!
08:00 am
Cereals ready-to-eat, KRAFT, POST GRAPE-NUTS Flakes
0.75 cup (1 NLEA serving), 29 grams, 106 calories, fat 1 grams
Milk, nonfat, fluid, with added vitamin A (fat free or skim)
1 cup, 245 grams, 83 calories, fat 0 grams
Oranges, raw, navels
1 fruit (2-7/8" dia), 140 grams, 69 calories, fat 0 grams
10:00 am
Morning snack
2 kiwi (92, 2g)
coffee w/ cream & Ideal You (40, 3.5g)
11:30 am
Afternoon snack
Slimfast snack bar (120, 4g)
1:30 pm
frozen lasagna (180, 3g)
3:40 pm
Afternoon snack
raisins (42)
7:30 pm
Shrimp & veggie pasta (whole wheat) (491)
beer (153)
8:30 pm
Evening snack
Skinny Cow ice cream sandwich
Total Colories: 1516
Total Fat: 11 gram(s)
09:00 am
light smoothie (160)
coffee (40, 3.5 g)
11:30 am
Morning snack
apple 72
slimfast snack bar 120, 4g
1:40 pm
spring greens 1.5 cups w/ tbsp of dressing (85, 8g)
SmartOne Salsbury Steak (200, 9g)
3:15 pm
Afternoon snack
pear (4
spicy nut snack mix (140, 9)
6:30 pm
sandwich-wheat bread, 2 slices of chicken, light swiss, mustard, lettuce
nonfat milk Edit
7:15 pm
Evening snack
Total Colories: 1521
Total Fat: 42 gram(s)
08:30 am
cereal w/ nonfat milk (150)
banana (72)
coffee w/ cream & Ideal You (40, 4g)
11:30 am
Morning snack
slimfast snack bar
12:20 pm
Morning snack
01:30 pm
smartone pizza 290, 11g
mixed greens w/ dressing 90, 8g
03:30 pm
Afternoon snack
coffee w/ cream & Ideal You (30)
apple (72)
06:45 pm
Fish, salmon, coho, wild, cooked, moist heat
5 oz, 142 grams, 261 calories, fat 11 grams
Lettuce, green leaf, raw
3 cup shredded, 108 grams, 16 calories, fat 0 grams
Whole wheat 200
butter-like 15
08:00 pm
Evening snack
Alcoholic beverage, wine, table, white
2 glass (3.5 fl oz), 206 grams, 171 calories, fat 0 grams
Total Colories: 1436
Total Fat: 41 gram(s)
By perseverance the snail reached the ark--Charles Haddon Spurgeon
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Site Admin
Joined: 20 Jul 2004
Total Posts:
Posted: Mon Nov 14, 2005 11:33 pm
Post subject:
Hi elle_l
It looks like you have lost 5 pounds total since October 10th....Congrats!
If this is the first week you have not lost weight, that's okay, hang in there...not every week is the same.
Also - I see that you are a Meal Skipper, nice job on regular meals! You must be working on your strategies.
Here are a few healthy highlights and suggestions:
--It looks like you are making a lot of healthy choices and working on balanced meals.
--Try to add veggies to at least 2 of your meals and snacks. Your fruit intake looks good!
--You might want to post your exercise routine in the Coaching Corner and Dr. Diet will give you feedback. A lot of people find it helpful to increase the intensity or duration.
--You might also try subtracting 100-200 calories a day. An easy way to do this is to substitute veggies in place of higher calorie snacks such as raw veggies and hummus or vegetable, broth based soup. The veggies will help keep you full (due to their water and fiber content) despite cutting calories
Keep using your tracker and keep us posted on your progress so we can give you additional suggestions!
Good luck
Meghan McCarron,MS,RD,LDN
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Joined: 10 Oct 2005
Total Posts:
Posted: Tue Nov 15, 2005 6:05 pm
Post subject:
Thanks RD Shauna! Can you give me suggestions for veggie snacks? I think that's where I am weak. I don't know what kind of veggies and what kind of snacks.
By perseverance the snail reached the ark--Charles Haddon Spurgeon
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Site Admin
Joined: 20 Jul 2004
Total Posts:
Posted: Wed Nov 16, 2005 9:19 pm
Post subject:
You bet!
First, at some point check out the Meals in Minutes Guide - it has 14 100-calorie and 14-200 calorie different snack ideas!
Here are some additional ideas for veggie based snacks:
--Broth based vegetable soup
--Fat-free cottage cheese with sliced tomatoes, cucumber and a slice or two of avocado spinkled with lemon pepper
--Baby carrots and celery with hummus
--Sliced red and green bell peppers with fat-free bean dip
--Cucumbers, broccoli and cauliflower with low-cal dip (mix fat-free or light sour cream with ranch dip mix)
--Grilled veggies (left over from dinner) with Mrs. Dash marinade drizzled over them (make extra so you have left-overs)
You might also try posting a topic in the Exchange Recipes board for other member's favorite veggie snack
Meghan McCarron,MS,RD,LDN
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Joined: 27 Dec 2005
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Posted: Fri Feb 24, 2006 3:02 pm
Post subject: typical day
Let me know if I am on track.
Breakfast - Small glass juice, multi-grain (Kasha) breakfast bar, piece of fruit (banana, apple), coffee (1 cup) with international delight creamer.
Lunch: Lean Cuisine lunch size or salad with balsamic viniagrette and 2-3 slices of turkey or can of albacore tuna (drained) with rye crackers.
I usually have some fruit at lunch (mango, orange).
I drink water during the day.
I sometimes have an afternoon snack but not usually (too busy).
If I do, it is a piece of fruit, some almonds, or a 100-calorie snack pack.
This varies. Best case scenario: Chicken breast, salad, 1 cup of noodles or rice or small baked potato with 1 tablespoon of light butter and 1 tablespoon of light sour cream (I know....I'm bad), and 1 or sometimes 2 servings of vegetables - green beans, zucchini, sometimes peas or corn (bad?) or maybe a broccoli mix. I try to limit my salt intake - I used to use massive amounts of salt. I drink a glass of one percent milk with dinner.
After dinner I sometimes have a glass of one percent milk with hershey's syrup to satisfy my sweet tooth.
That's about it. This would be an ideal day. Sometimes we eat out and that is another story. And occasionally (about once a month) I have to have fried chicken, but try not to eat the coating.
What do you think? Thanks!
Debbie C.
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Site Admin
Joined: 20 Jul 2004
Total Posts:
Posted: Wed Mar 01, 2006 3:45 pm
Post subject:
Hi Debbie,
I am sorry I didn't see your post up here until now
It looks like you are planning healthy, balanced meals and hopefully enjoying them!
And, congrats on losing 15 pounds, you must feel so great!
A few comments/tips:
--If you plan a lean cuisine, try adding some extra veggies (salad, baby carrots, cherry tomatoes, snap peas, or whatever you enjoy!). Or, you can add the fruit there too.
--Your baked potato topping choices are okay! You are choosing light versions and they look like reasonable portions.
--Corn isn't bad! I like to recommend using it as a sub for starches. For example, having corn on the cob instead of rice. It also tastes great on a salad!
--Pay attention to how you feel between lunch and dinner. If you notice you are hungry but just don't have time to eat....try putting a visual reminder some where! Your snack ideas look good - almonds and an apple or fruit and yogurt or a 100-calorie pack with low-fat string cheese will work and are easy to eat!
--Nice job on adding milk to dinner and after dinner - way to get in your calcium
--Like the 2 servings of veggies at dinner! That is only about 1 cup total!
Feel free to check in anytime
Meghan McCarron,MS,RD,LDN
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Joined: 08 Feb 2006
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Posted: Tue Mar 07, 2006 2:30 pm
Post subject: Please rate my plate
01:00 am
turkey sandwich with mustard, tomato, lettuce on whole grain
07:00 am
Morning snack
05:00 pm
Dinner breast chicken,
sauteed mushrooms,
steak fries
7pm .. Step Class
09:00 pm
Evening snack
2 waffles
light syrup
I work the overnight shift, hence the strange hours.
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Site Admin
Joined: 20 Jul 2004
Total Posts:
Posted: Tue Mar 07, 2006 4:40 pm
Post subject:
Hi floydpoomba,
It looks like you are making some heatlhy choices. Here are a few suggestions to improve balance, etc:
--I'm not sure if dinner was eaten out, however, if it was, you might ask for a dinner salad with light dressing on the side instead of steak fries. Or, a side of fruit.
--It looks like you could add some fruits and veggies. For example, try adding a piece of fruit to your sandwich or baby carrots. Or, top your waffles with berries.
--It looks like you go a long period of time inbetween breakfast and your snack. You could add another mini meal here. Since you have room to add some dairy, you could try a yogurt with high fiber cereal, fruit and walnuts or a half of peanut butter and all-fruit jam sandwich on whole wheat with yogurt or milk. Then you could add a little to your snack, such as cottage cheese or low-fat string cheese and sliced red peppers or cherry tomatoes.
How are feeling? Are you feeling satifisfied?
Meghan McCarron,MS,RD,LDN
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Joined: 08 Feb 2006
Total Posts:
Posted: Wed Mar 08, 2006 5:27 pm
Post subject: Thanks
I am feeling full and satisfied.
I have been trying to add an extra snack between my early snack and breakfast. I'm getting better at it.
Thanks for the suggestions!!
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Joined: 22 Mar 2006
Total Posts:
Posted: Thu Mar 23, 2006 6:50 pm
Post subject:
I really don't have any menus planned out yet. I need to go to the grocery store this evening to stock up.
I have a general question. I have read the menus and the grocery list. I know how many calories to consume with each meal and snack.(to watch the transfat). Could I buy different foods that AREN"T on the menus and the grocery list. As long as I stay in the guidelines of what I am suppose to eat. For example, buying smart ones, Weight Watchers, as long as I am following the guideslines. I will make sure I make better choices that include fiber. Thank You
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