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G.<,F(g(*gJ*bgfbgNȇgpHDLʇgtĆHEMED|."|zb g ҁрQ` b`zb g ҁрQ` b`z5bgҁрQt&`(bt&E5E? Eb `E "vg RD.:<`:<`:<(g bmJfp"A0LN^Nu:<. bJf`:<Jf`:<JflJf`dxҁрSDf`zĆփՂSEf` DmJ G|. Dl RD Dg ``.A(C<)gt Fbm` Dl8gLH@DH@A0LN^NuNVH?:< .". @$(g< mbJf.`XA0LN^Nu`NVH?:< .". $.&.,. b2g|(gd bgp(gVj Jj.k4JjBCb$fbf pLN^NupLN^NupLN^Nu``Jf`Jf`f DgփՂӁрQg"f&t҃т` vt҃тgRDgNxNNNV/&./>>>>>>>>>>>>>>>>>>>>>>>2222222>>>>222222222>>>>222222>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>CK Tools2& hvAbout the CK Health Tools&CalorieKing.com FREE Health Tools&,These free health tools are a big thank you from the folks at CalorieKing.com for the support shown for our best-selling Handheld Diet Diary. Free regular updates at:&{handheld.calorieking.com&Ver 0.2 (12th Jan 2003)&s# OK&' h CalorieKing.com Health Tools&Monthly Library Article &$d$d&& Back&)n Get more articles2 &' \t Information& dd&&0< OK& hCalorieKing.com Health Tools&Handheld Diet Diary&#Our CalorieKing.com Handheld Diet Diary for Palm OS is a powerful diet and exercise diary combined with the best food database. Over 16,000 foods means you'll never have to wonder exactly what you're eating again!&sMore on:&~handheld.calorieking.com&x Back&ֈ' ,4\.B\x.>VxCalorieKing.com Health Tools&Child's Adult Height Calculatorn&'/P Tips for this tool&?Child's height at age 3:&(M b&>Mcm&ZM b&eM'&jM b&uM"&_Sex:&_ Male&:_ Female&qAdult height:&:q "&Pqcm&fq "&qq'&vq "&q"&More on:&-www.calorieking.com& Back&' 0XtCalorieKing.com Health Tools&Target Heart Rate Calculatorn&'/P Tips for this tool&KYour Age:&1Gb&qTarget Rate:&=n&Wqto&fn&More on:&-www.calorieking.com& Back&' (@Xn6XrCalorieKing.com Health Tools&Waist-Hip Ratio Calculatorn&'/P Tips for this tool&2E cm&QE in&[Waist:&![ b&?[Hip:&Q[ b&qYour Waist-Hip Ratio:&xn &More on:&-www.calorieking.com& Back&)n What does this mean?'' F\,<dtCalorieKing.com Health Tools'Body Mass Index Calculatorn''/P Tips for this tool&GWeight:&7G b&YG kg&xG lbs&[Height:&7[ b&H[cm&\[ b&h['&l[ b&x["&qYour BMI:&xn &More on:&-www.calorieking.com& Back&)n What does this mean?' & VZ ,0CalorieKing.com Health Tools'' <Look for updates of this free app at:' Khttp://handheld.calorieking.com' ZPlease select a tool or article:' ' ' i}7@Body Mass Index CalculatorWaist-Hip Ratio CalculatorTarget Heart Rate CalculatorChild Adult Height CalculatorDiet Diary' iSelect tool:'''x!@Exercise and weight controlTips for eating out10 hints to control your eating'xSelect article:'iAbout CalorieKing.com'r(BeamFeb 4 2003 We constantly update this application with more articles on a regular basis. To download the latest version go to: http://handheld.calorieking.com10 Hints to Control Your Eating 1. Don't engage in other activities while eating, such as watching TV or reading. Concentrate on the sight, smell, taste and texture of the food. Make eating a separate experience, not linked to anything else. It is too easy to absentmindedly consume large amounts of snack foods while you're doing other things. 2. Eat only at the table. Don't eat at the fridge, at your computer or whilst standing. 3. Don't eat quickly. Allow time for the stomach to register a feeling of fullness. Chew slowly to make the same amount of food last longer. Initially, eat in front of a small mirror on the table to check the manner of your eating. Cut food into smaller pieces. Don't shovel food into your mouth. 4. Don't load up the fork until the previous mouthful is swallowed. Better still, put your knife and fork down between each mouthful. Even try swapping hands to hold the utensil. For a real challenge try chopsticks! 5. Drink a glass of water or fat-free clear or vegetable soup before each meal. It will reduce the appetite. 6. Choose high fiber foods - they take longer to chew. For example, choose a fresh apple or orange instead of fruit juice. 7. Watch your portion size. Serve food on plates in the recommended quantities. Clear plates directly into the bin. If your family members are having high-calorie desserts, let them serve themselves. Don't worry about not leaving a clean plate, despite what your parents may have taught you as a child. Leave the table soon after eating. 8. Keep food out of sight, preferably in opaque containers so that when you do go to the fridge for some cold water or milk, you won't be tempted to have a nibble. Make problematic eating as difficult as possible. For example, only eat one slice of bread at a time. Put away the wrapped loaf and spreads each time, so that an effort is required prior to eating. Clean your teeth after eating, even snacks. 9. Keep a food and exercise diary to keep yourself honest. Plan meals in advance. Stick to your planned daily menu. Avoid hunger by eating at set meal times. Don't skip breakfast. 10. Don't purchase problem foods that will become a constant temptation. Shop on a full stomach, not when you are hungry. Tips for Eating Out HOW TO CHOOSE WISELY WHEN DINING AT RESTAURANTS: Check the style of menu and the types of drinks available before you go. Many restaurants have their menu online, or telephone ahead before making reservations. Ask if meals can be prepared without the added fat, oils and sauces. Select restaurants that can provide food cooked-to-order. Select carefully from the menu. Always ask about ingredients and cooking methods. Often this reveals a way of reducing the calories, for example 'the grilled fish is fine, but please leave off the butter sauce.' Be aware that many 'grilled' dishes are often basted with fats or oils. Ask for truly grilled fish or meat. Ask for small portions. Order two entre dishes or ask for your main meal to be entre size. Avoid foods with descriptions such as: sauted, fried, crispy, butter sauce, pan-fried, creamed, cream sauce, in its own gravy, in cheese sauce, escalloped, au lait, marinated, basted, casserole, prime, hollandaise, frittata. Order salads without dressing, or with the salad dressing on the side. Ask for a jug of water as a thirst quencher. Beer, wine and fruit juice can add excessive calories to a meal when consumed purely to quench thirst. The more highly seasoned and salted restaurant food can create a continual thirst. Eat slowly - it will allow you to enjoy your meal and control your appetite. Don't be the first to finish a meal, pace yourself with the slowest eater. Remember, you do not have to eat the entire meal. If the serving size is large then leave some on your plate. HOW TO SURVIVE A DINNER PARTY WITHOUT BLOWING YOUR DIET: Plan ahead. Take along diet soft drinks or plain mineral water. Act as the designated driver and skip the alcohol. Don't go feeling hungry - have a small, healthy snack before you go. Avoid the pre-dinner snacks, such as potato chips, corn chips, spring rolls, curry puffs, cheese, dips, pate, crackers, cold meats and nuts. Talk more and eat less. Ask to help serve the meal and keep to smaller portions. Fill up on plain vegetables and salad without dressings. Practise saying "No thank you" in an assertive but polite manner. For example "Thank you for an enjoyable meal....but I am full. Could I have another coffee please?" WHAT ABOUT FAST FOODS? It does not hurt to have the occasional fast-food meal, but eating them regularly, several times a week, can be a matter for concern. This applies both to meals from fast-foods outlets and to similar types of meals bought from the supermarket freezer and prepared at home. The concern is not only with the nutritional content of the meal, but also with the way this type of eating influences our attitudes to food, and - more importantly - the attitudes of our children. Exercise and Weight Control Persons who exercise regularly lose more weight and keep it off longer than non-exercisers. Exercise also improves general health and well-being. Confidence and self-esteem are enhanced by a sense of control and accomplishment. Dieting alone results in a loss of both fatty tissue and muscle, whereas exercise and strength training results in loss of mainly fatty tissue. Building or maintaining muscles aids body reshaping and increases the body's metabolic rate (allowing you to eat more food). Note: When fat is lost and muscle gained, you may not notice much change in your weight on the scales. You may, however, notice a change in your body size and shape by the way your clothes fit. Weight gained from exercised muscles is perfectly acceptable, it is surplus fat that is potentially harmful. Exercise increases the metabolic rate of the body for hours after exercise. Therefore, exercise is a good way to 'wake up' a sluggish metabolism. Exercise compensates for any decrease in metabolic rate with increasing age and also in some heavy smokers who stop smoking. Avoid injury by beginning with walking, low impact aerobics, or weight-supported exercise (e.g. swimming, cycling). Avoid competitive sports. HOW MUCH? Start with 10-20 minutes per day and progress to 30-45 minutes per day. Try to include some incidental exercise in your life by walking up stairs instead of lifts and getting off the bus a few stops early. Take a brisk walk during your lunch break. Use an exercise bike, treadmill or stepper while watching T.V. HOW OFTEN? While aerobic fitness requires only three to four sessions weekly, weight control is a daily event which requires daily exercise. TV CAN BE FATTENING! Many adults and children watch over 20 hours of television per week and indulge in high fat snacks at the same time - potent contributors to obesity. Are you a TV couch potato? Limit your TV hours and plan healthy physical activities. At least use an exercise bike or treadmill while watching TV! Do you ever wonder what your baby will look like when older? If so, you'll enjoy using the following formula to approximate how tall your child may be. Simply enter your child's height at age 3, your child's sex and press the 'Calculate Height' button.The safest and most effective pace for your heart to be beating DURING EXERCISE is at 50-75 percent of its maximum capacity. This calculator provides you with an approximate target range for your heart rate during exercise, based on this recommendation. IMPORTANT NOTE: This tool is not applicable to children; the maximum heart rate in healthy children is about 200 beats per minute, and unless there is just medical cause, there is no need to arbitarily limit the heart rate of a healthy child.Ideally the waist-hip ratio should be below 0.95 in men and 0.8 in women, as these levels indicate obesity and are associated with greater health risks. The waist-hip ratio is an indicator of body shape, which can be statistically related to the risk of various health problems and diseases. IMPORTANT NOTE: In order to calculate a correct ratio, your waist and hip measurements should be taken at their narrowest and widest points respectively, that is, at the navel and over the buttocks. <18 Underweight 19-26 Healthy Weight (low risk) 27-29 Overweight (medium risk) 30-40 Obese (high risk) >40 Morbidly obese (very high risk)Body Mass Index (BMI) is a mathematical formula that correlates highly with body fat. This height-weight calculation helps to determine whether you are at a healthy weight or have too much body fat. Formula for BMI = Weight(kg)/Height (m)2 Studies have shown that a BMI of 27 or higher is associated with an increased health risk of conditions that include coronary heart disease, certain forms of cancer, stroke, high blood pressure and non insulin-dependent diabetes. IMPORTANT NOTE: While BMI is a better indicator of body fatness and associated health risks than height-weight tables, BMI does not distinguish body fat from muscle. Nor does it take into account the distribution of body fat. Like height-weight charts, more heavily muscled people may be classified as overweight (BMI range 25-30) yet they may not necessarily be overweight.1.0