Clearing Up Calorie Confusion (2)

People tend to underestimate how much they eat. To help you get a perspective on your portion sizes, read food labels to see what is listed as the serving size. To get an idea of what servings sizes look like, use measuring cups to portion out one serving. Do this a few times for foods you eat frequently and soon you’ll be able to gauge on your own how much you are eating by visual cues.

Portion Control is in Your Hands

Judging serving size is a learned skill. For a quick estimate of portion sizes, here are some helpful reminders:

Food                             Serving Size             About the size of…

Meat, Poultry, Fish      2 to 3 ounces             Deck of cards or palm of your hand

Pasta, rice                     1⁄2 cup                       Small computer mouse or the size of
                                                                     your fist

Cooked vegetables         1⁄2 cup                     Small computer mouse

Fruit                                 1⁄2 cup                  Small computer mouse or a medium
                                                                   apple, pear or orange

Cheese                        1 1⁄2 ounces
                                    hard cheese        C battery or your thumb

American Dietetic Association

Calorie Balance

Research suggests that subtracting 100 calories a day could go a long way in helping you manage your weight. There are many ways to burn 100 calories through physical activities. It can be as simple as walking your dog around the neighborhood, gardening or kicking around a soccer ball. Here are some tips to making fitness fun.

Easy Ways to Burn 100 Calories

Activity                  Minutes Needed*
Gardening                        20
Washing the Car              20
Walking the Dog             20
Pushing a Stroller            20
Bicycling                         25
Aerobic Dance                15
Skating, Roller                15
Jogging                           15

*Based on a 150 pound person

Your link to nutrition and health

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©2004 ADA. Reproduction of this fact sheet is permitted for educational

purposes. Reproduction for sales purposes is not authorized.


Make all your calories count by choosing a wide variety of healthful foods each day. Be sure to get the nutrients you need by including whole grains; fruits and vegetables; lean meat; low-fat or fat-free dairy foods; and moderate portions of your favorite snacks. Add regular physical activity and you’re on your way to a healthy and balanced lifestyle.

Clearing up Calorie Confusion

Clearing Up Calorie Confusion

With so many different messages about how to lose weight, consumers are most interested in the most successful solutions.

The key to any successful, healthy weight loss strategy comes down to managing calories — making sure you eat fewer and/or burn more. But, since calorie counting can be challenging for some of us, some simple tips can make

It’s all about calorie balance. That means if you eat more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. In theory, losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day would result in losing one pound per week. Of course, every “body” is different, so you may find that your weight loss can vary from week to week.

Portion Management

To keep calories in check, be mindful about the amount of food you eat on each occasion at breakfast, lunch, dinner and snacks. You may still enjoy your favorite foods, just in moderation. To do this, you need to be aware of portion sizes and choose the amount that’s right for you.

Research suggests that we eat in “units,” such as a sandwich, a plate of food or a slice of pizza—but today’s units come in varying sizes! Of course, the bigger the portion, the more calories you’re eating—and this is where the nutrition label can be a useful tool. Use the label to determine the amount of calories and nutrients per serving so you can keep track of how much you’re eating.

When dining out, some tips to managing portions are:

■   Request a half order of an entrée. Have it served on a salad plate rather than a large dinner plate.

■   Share an entrée with a friend.

■   Ask about child-sized portions.

■   Get a “to-go” box when you are served and put half the meal into it before you start to eat.

■   Order an appetizer as an entrée.

Go Ahead and Snack

It’s a smart strategy to incorporate your favorite “fun foods,” just do so in moderation. Divide larger packages into smaller portions or choose foods in pre-proportioned single-serving packages. Look for snacks such as fat-free yogurt, fruit cups, crackers, reduced fat cookies or cheese that provide about 100 to 150 calories per package.

Jot It Down

To get an idea of how much you’re eating, try keeping a food diary for a few days. Jot down everything you eat and drink, including the portion size. This will help you spot those “hidden” calories that seem to sneak in.

This fact sheet is sponsored by Kraft/Nabisco. The contents have been reviewed by the American Dietetic Association’s Fact Sheet Review Board. The appearance of this information does not consti-tute an endorsement by ADA of the sponsor’s products or services. This fact sheet was prepared for the general public. Questions regarding its content and use should be directed to a dietetics professional.

The Nutrition Rainbow

Physical Therapy Assistant Certification

Child Care Management

The Diagnostic Centre

In five Minutes you can know your body’s health status this is an all natural, therapeutic,

 non-invasive, pain free, drug FREE treatment. NO ultrasound, no radiography, no blood extraction. 

This computer diagnosis system in effective in:

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The  full Body Sensor identifies 7 fitness indicators:

1. Body Fat- Track your body fat percentage
2. Visceral Fat- Fat located around your organs which puts you at risk of high cholesterol, heart disease and type 2 diabetes 
3. Body Age- This number translates the fitness indicators into a measure of your body’s physical age
4. BMI- A computation of your height/weight ratio. 
5. Skeletal Muscle-  Keep track of your muscle mass and use this data to minimize “rebound” weight gain in the future
6. Body Weight- An important standard of fitness 
7. Resting Metabolism- Knowing how many calories your body consumes at rest makes it easier to set realistic dietary targets 

Annual International Health and Fitness Conference

METABOLIC CONNECTION TO CHRONIC STYLE DISEASES

CENTRE OF EXCELLENCE

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Tickets sold at:

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Institute of Health and Fitness Offers

• Nutritional Counseling
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The Wellness Offers massages available for both 60 and 90 minutes in:

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Massages available for 25 minutes

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Pregnancy and Postpartum Massage

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Body Care

• Harmonic Oatmeal/ Aloes Scrub
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Causes of Diabetes Type 2

Causes of Diabetes Type 2

The exact reason that causes the disease is not clear. However, these lifestyle reasons may play a vital role in causing the disease:
-High consumption of sugar and fat
-Over-weight
-Less or no exercise over many years.
Therefore diabetes type 2 may be prevented by a right diet and with daily exercise.
Symptoms of Diabetes Mellifluous
Diabetes type 2 is the most general type of diabetes. The disease generally occurs after the age of 50. Symptoms of diabetes type 2 come slowly. The symptoms are.
-Increase in urine production
-Dehydration
-Abnormally excessive thirst
-Dry mouth
-Increased appetite
-Reduces healing process of physical injuries
-Itching in the skin
-Infections due to yeasts
-Impaired vision
In the long run, the disease can also lead to atherosclerosis with blood vessel narrowing, heart disease and stroke.

Diabetes affects each patient differently. The above symptoms are just the general signs that are noticed by Type 1 diabetic patients.
Remember that you would notice more than one of these symptoms and the symptoms could take some time to unearth.

Do not assume that one of these symptoms may be related to something else. You must inform your physician as soon as possible because if left untreated, blood glucose levels will consistently keep rising which can lead to a diabetic coma, ketoacidosis and possibly death also. Diabetes is a serious condition and should be considered seriously and treated instantly.

Hypoglycemia Symptoms
Low blood sugar level caused Hypoglycemia. The symptoms of hypoglycemia may vary from individual to individual, so as the severity. Generally, hypoglycemia is diagnosed by a low blood sugar with signs that vanishes when the sugar level returns to the normal range.

Type 2 Diabetes
Specific areas in the pancreas gland, the Islets of Langerhans, produce insulin. Insulin is a protein of tiny size. Insulin stimulates body cells to consume glucose from the blood and convert the glucose to glycogen and store as glycogen. And the body cells convert the glycogen to glucose which is further used as fuel. In this way insulin keeps the glucose level maintained in the blood.
Because of diabetes type 2, the cells in the body fail to response properly by stimulation from insulin. Therefore, they do not take sufficient glucose from the blood. This condition is called insulin resistance. The glucose level in the blood therefore increases. Also the insulin production can increase to regulate the glucose level, but this effort is not sufficient.

In-depth look at Diabetic Symptoms

In-depth look at Diabetic Symptoms

It is often hard to recognize type II diabetes symptoms, as it varies from person to person. But, avoiding diabetes symptoms can result in serious threat to the organs caused by unchecked levels of blood glucose.

Very Frequent Urination
In an attempt to drain out excess glucose from the blood vessels, the kidneys work harder, resulting in more frequent urination. But it also drains other important fluids from the body and may lead to dehydration. In such cases enhanced thirst and/or dry mouth are generally witnessed.

Fatigue
If you have high levels of blood glucose, you may feel exhausted and weak. The cells of the body transform sugar into energy. Insulin, secreted by the pancreas after a meal, is the sign to the cells that glucose is present. The cells "open their doors", to enable the glucose to enter.
If insulin production is not sufficient or if the cells do not signal, glucose accumulates in the bloodstream. Though certain amount of glucose in the bloodstream is common and necessary to fuel the brain but if the blood glucose levels falls drastically down a condition call hypoglycemia can occur. The symptoms of hypoglycemia are identical to type II diabetes symptoms.

Other Type II Diabetes Symptoms
Other symptoms can span from excessive hunger, even after eating a meal, to nausea or vomiting. Blurred vision is also sometimes witnessed and if left unchecked the condition may lead to permanent damage to the eyes.

Tingling in the hands or feet may be felt early on in this condition. If not treated, the small blood vessels that runs on to the hands and feet, can get damaged resulting in pain and other more serious health complications.
Frequent skin infection, urinary tract infections, or vaginal infections are also a part of type II diabetes symptoms. Not everyone experiences all of the symptoms stated here, but ignoring diabetes symptoms may lead to permanent damage to the nerves, organs and blood vessels in the body.

Type 1 Diabetes Symptoms
Type 1 diabetes is also termed as Diabetes Mellitus. Type 1 diabetes stands for the situation when the body has attacked the pancreas, which contains the cells producing hormones called insulin. Then its natural capability to produce its insulin is curbed; therefore, use of insulin injections is prescribed.
Symptoms- Type 1 Diabetes Symptoms include:
1. Extreme thirst
2. Excessive urination. Remember whether you are waking up in the middle of the night to empty your gall bladder.
3. Absence of menstruation
4. Fatigue
5. Loss of weight.
6. Stomachache
7. Nausea
8. Vomiting

10 Benefits of Carrots: The Crunchy Powerfood

Forget about vitamin A pills. With this orange crunchy powerfood, you get vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging. Read how to get maximum benefits from this amazing vegetable.

Benefits of Carrots

1. Improves vision Western culture’s understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.
Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

2. Helps prevent cancer Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.
Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.

3. Slows down aging The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the aging of cells.

4. Promotes healthier skin Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

5. Helps prevent infection Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.

6. Promotes healthier skin (from the outside) Carrots are used as an inexpensive and very convenient facial mask. Just mix grated carrot with a bit of honey.

7. Prevents heart disease Studies show that diets high in carotenoids are associated with a lower risk of heart disease. Carrots have not only beta-carotene but also alpha-carotene and lutein.The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8. Cleanses the body Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.

9. Protects teeth and gums It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste. Carrots stimulate gums and trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria. The minerals in carrots prevent tooth damage.

10. Prevents stroke From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Read more: http://www.care2.com/greenlivi…/10-benefits-of-carrots.html…

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This nutrition course comprises of both Theory & Practical. It is an 8 week long and covers causes, effects and risk factors for Cancer, Kidney / Renal failure, diabetes, Obesity, Hypertension, atherosclerosis, Ulcers, kidney stones, fibroid, polytheistic ovaries effects of diet on these diseases and meals to help prevent and / of cure these life styles diseases . 

Thursday 5:30 pm - 7:30 pm

Registration fees $ 500.00 

Financial plan available

#79 St Vincent Street 

Tunapuna 

492-7397 / 336-4935

Certification Course in Therapuetic Massage 8 Weeks

Institute of Health & fitness now offering The following certification courses in 

THERAPUETIC MASSAGE 8 WEEKS

Classes Wednesday 5:30 pm - 7:30 pm

The course is open to individuals who have an interest in the field. no previous knowledge is required is required to study this course.

Lesson 1. What is a message, its effects and benefits 

Lesson 2. Basic Anatomy & Physiology

Lesson 3. Assessment techniques - initial treatment, ongoing and after care

Lesson 4. Message sequences. Mixing of Oils &Creams

Lesson 5. Message Techniques for face, head, neck

Lesson 6. Message Techniques for Arthritis, Migraine, Fibrosis & Diabetes

Lesson 7. Message Techniques for hands, feet and back

Lesson 8. Message Techniques for lordosis, scoliosis, kyphosis, back pain

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Begins September 

79 St. Vincent Street

Tunapuna

492-7397 / 336-4935

Annual International Health & Fitness

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• International Gourmet Cookery 8 weeks $600 per month 1-4 pm Saturdays topics pumpkin garlic, tri-colour garden herb bread red velvet cakes, Samoa, croissants, arepas, Chinese, Italian, East Indian, Caribbean, Spanish plus more.
• Diet, Nutrition & Healthy Cooking $600 per month 8 weeks Thursday 5:30 pm - 7:30 pm Learn how your diet causes these diseases and how to pre-pair meals prevent and cure sure diseases as Cancer, Diabetes, Kidney, Hypertension, Cholesterol, Ulcer, Celiac Diseases, Fibroid and lots more.

Nursery Child-Care Management $600 per month 12 Week Saturday 9-12 pm topics: Plan, implement and evaluate daily activities for children, Pre-pair nutritionally balanced meals for children, Promote children's sensory and motor development. First Aid, Maintain a healthy and safe child environment. Management of a child care facility.

Registration fees $300. A lab fee is applicable to all practical courses

South classes are on Saturday's only.

79 St Vincent Street Tunapuna

Pleasantville San Fernando

492-7397 / 336-4935

Massages Fees

Massages

Beautiful fit Massage..........................................................................60 Minutes: $200.00
                                                                                                             90 Minutes: $300.00

Swedish Massage ...............................................................................60 Minutes: $200.00
                                                                                                             90 Minutes: $300.00

Deep Tissue Massage .........................................................................60 Minutes: $300.00
                                                                                                             60 Minutes: $400.00

Sport Massage.....................................................................................60 Minutes: $300.00
                                                                                                             90 Minutes: $400.00

STONE THERAPY Massage.............................................................60 Minutes: $250.00
                                                                                                            90 Minutes: $350.00

Neck & Shoulder Massage......................................................Swedish, 25 Mins: $55.00
                                                                                           Deep Tissue, 25 Mins: $65.00

PREGNANCY AND POSTPARTUM Massage

25 Minutes: $60.00
50 Minutes: $100.00
80 Minutes: $160.00
Aromatherapy Enhancement .............................................................................$20.00

BODY CARE

Harmonic oatmeal / Aloes Scrub.......................................................................$80.00
Minutes: $250.00
Coconut Sugar Scrub with peppermint SPF 32.................................................$80.00
Minutes: $250.00
Detoxification Body Wrap................................................................................$80.00
Minutes: $250.00
Heat Vibration Back Treatment ..................................................50 Minutes: $200.00
Fit body scrub for him ................................................................80 Minutes: $150.00

MANICURE

Beautiful fit Manicure...........................................................................40 Minutes: $60.00
Hand Rejuvenation Therapy..................................................................40 Minutes: $75.00

PEDICURE

Beautiful fit pedicure.............................................................................40 Minutes: $100.00
Spa Ritual pedicure................................................................................60 Minutes: $150.00
Diabetic foot therapy pedicure ..............................................................60 Minutes: $150.00
Paraffin foot therapy pedicure ...............................................................60 Minutes: $175.00
Silver foot detox drainage.......................................................................50 Minutes: $150.00
Fit pedicure for him.................................................................................40 Minutes: $40.00
Hand Rejuvenation Serum...........................................................................................$15.00
Polish Change..............................................................................................................$15.00
Hydrating paraffin treatment........................................................................................$15.00
French polish................................................................................................................$10.00
American Polish...........................................................................................................$10.00

MANICURE / PEDICURE COMPLIMENTS

Hand Rejuvenation Serum..........................................................................................$50.00
Polish Change.............................................................................................................$20.00
Hydrating Paraffin Treatment.....................................................................................$30.00
French Polish...............................................................................................................$30.00

SKIN CARE

Beautiful fit facial....................................................................................75 Minutes: $125.00

Fabulously fit % Organic Customized Facial..........................................75 Minutes: $135.00

Fabulously fit % reconditioning and firming Facial ...............................75 Minutes: $125.00

Deep Cleansing Facial.......................................................................60 Minutes: $160.00

Instant Revitalizing Facial.......................................................................60 Minutes: $150.00

Antioxidant Hydrating Facial .................................................................60 Minutes: $150.00

Teen Facial........................................................................................60 Minutes: $100.00

Fit Facial for Him....................................................................................60 Minutes: $150.00

Microdermabrasion Face & Neck Treatment..........................................60 Minutes: $175.00

Spot Treatment .......................................................................................15 Minutes: $40.00

Alpha beta Peel........................................................................................30 Minutes: $75.00

Fabulously fit % Glycolic Peel................................................................30 Minutes: $75.00

Collagen Facial Mask..............................................................................30 Minutes: $75.00

                                                                                                     Add-on to facial: $50.00

Collagen Eye Treatment..........................................................................30 Minutes: $50.00

                                                                                                     Add-on to facial: $35.00

Microcurrent Facial Toning....................................................................30 Minutes: $50.00

Massage Types

• Beautiful Fit
• Swedish
• Deep Tissue
• Fitness
• Stone Therapy
• Neck and Shoulder
• Pregnancy and Postpartum
• for details click here