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Charts are a forex trader’s best friend. As a Forex trader, you will most likely utilize your price charts more than any other available tool. Since your charts are going to play such a large part in your trading, it is imperative you become familiar with them. The more comfortable you are with your charts, the easier it will be to become a successful forex trader. To help you become acquainted with your charts and how you can effectively use them, we will cover the following concepts:The X axis runs horizontally along the bottom of the chart providing a timeline for everything that has happened on the chart. The most recent price action is shown on the right side of the chart and the most distant price action is shown on the left side of the chart. CHART SETUP Let’s start from the very beginning and take a look at how a forex price chart is set up. Once you understand the basics, you will be much more successful applying more advanced concepts to your technical analysis. The Y axis runs vertically along the right side of the chart providing a price scale for the price movement on the chart. Lower prices are shown toward the bottom of the chart and higher prices are shown toward the top of the chart. Forex price charts are built on two axes—the X axis (horizontal axis) and the Y axis (vertical axis). When you put the two axes together, you can see at what price a currency pair was trading at a particular time in the past. For example, you can see that the EUR/USD was trading at 1.4000 on 20 September 2007. 2 CHART TIME FRAMES Saxo Bank forex charts give you the ability to analyze the price movement of your favorite currency pair anywhere from a minute-by-minute basis to a month-by-month basis. You have the flexibility to choose which time frame is best for you. If you are a shorter-term trader, you will want to use shorter time frames for your charts. If you are a longer-term trader, you will want to use longer time frames for your charts. For example, a trader who is looking to quickly jump in and out of trades for 10- to 20-pip profits would most likely want to be watching a 1-minute or a 5-minute chart. A trader who is looking to hold onto trades for a longer period of time to take advantage of larger price moves would most likely want to be watching an hourly or a daily chart. Some traders even choose to use multiple time frames so they can see how the movement of a currency pair looks from various points of view. We will discuss this concept in detail in a later section. 3 To change the time frame on your chart to best match your trading style, click on the button at the top of the chart. A drop-down menu will appear, and you can select your preferred time frame. CHART TYPES Saxo Bank forex charts give you the ability to analyze the price movement of your favorite currency pair in various formats, from line charts to candlestick charts. You have the flexibility to choose which format is best for you. Technical analysis is a visual, almost artistic, skill that traders develop, and different traders like to practice their art on different types of charts. Some traders feel they can see and analyze support and resistance levels better on a line chart, while other traders feel they get more information on price movement on a bar chart or a candlestick chart. Technical analysts tend to gravitate toward the following three chart types: ...
Available applications and services are subject to change at any time. Table of Contents Get Started 1 Your Phone at a Glance 1 Set Up Your Phone 1 Activate Your Phone 4 Complete the Setup Screens 4 Set Up Voicemail 6 Sprint Account Information and Help 7 Sprint Account Passwords 7 Manage Your Account 7 Sprint Support Services 8 Phone Basics 10 Your Phone’s Layout 10 S Pen Overview 11 Understanding the S Pen 12 Removing the S Pen from your Phone 12 Using the S Pen 13 Screen Capture 15 Air View 17 Turn Your Phone On and Off 17 Turn Your Screen On and Off 17 Multi Window Overview 18 Enable Multi Window 18 Display Multi Window 18 Work With Multi Window 18 Touchscreen Navigation 19 Your Home Screen 24 Home Screen Overview 24 Creating Shortcuts 25 Adding and Removing Primary Shortcuts 26 Adding and Removing Widgets 27 Extended Home Screens 27 Recently Used Applications 28 Status Bar 29 i Enter Text 31 Touchscreen Keyboards 32 Text Input Methods 32 Google Voice Typing 33 Samsung Keyboard Input Options 34 Samsung Keyboard Options 36 Swype Input Options 37 Swype Text Entry Options 38 Tips for Editing Text 40 Phone Calls Make Phone Calls 41 41 Call Using the Keypad 41 Call from Logs 41 Call from Contacts 42 Call a Number in a Text Message 43 Call a Number in an Email Message 43 Call Emergency Numbers 43 Receive Phone Calls 44 Answer an Incoming Call 44 Mute the Ringing Sound 44 Reject an Incoming Call 45 Reject a Call with a Text Message 45 Voicemail (Traditional) 45 Set Up Voicemail Through the Phone App 45 Retrieve Your Voicemail Messages 46 Voicemail Notification 46 Visual Voicemail 46 Set Up Visual Voicemail 47 Review Visual Voicemail 47 Listen to Multiple Voicemail Messages 47 Configure Visual Voicemail Options 48 Configure Visual Voicemail Settings 49 Automatically Enable the Speakerphone 50 Change Your Main Greeting via the Voicemail Menu 50 Edit the From Name via the Voicemail Menu 50 Record a Visual Voicemail Message 51 Phone Call Options 51 ii Dialing Options 51 Caller ID 52 Call Waiting 52 3-way Calling 52 Call Forwarding 53 In-call Options 53 Speed Dialing 54 Logs 56 View Logs. 56 Logs Options 56 Clear Logs 57 Call Settings 57 Call Rejection 57 Set Reject Messages 57 Ringtones and Keypad Tones 58 Call Alert 58 Call Answering/Ending 59 Auto Screen Off During Calls 59 Accessory Settings for Call 59 My Call Sound 59 Use Extra Volume for Calls 60 Increase Volume in Pocket 60 Additional Settings 60 US Dialing 61 International Dialing 61 TTY Mode 61 DTMF Tones 62 Voicemail Settings 62 Voice Privacy 63 Contacts 65 Get Started With Contacts 65 Access Contacts 65 The Contacts List 66 Add a Contact 67 Save a Phone Number 68 Edit a Contact 70 Add or Edit Information for a Contact 70 iii Assign a Stored Picture to a Contact 71 Assign a New Picture to a Contact 71 Assign a Ringtone to a Contact 72 Join a Contact 72 Delete a Contact 72 Synchronize Contacts 73 Add Entries to Your Favorites 74 Add Facebook Content to Your Contacts 74 Create Groups 75 Share a Contact 76 Accounts and Messaging 78 Gmail / Google 78 Create a Google Account 78 Sign In to Your Google Account 79 Access Gmail 79 Send a Gmail Message 79 Read Gmail Messages 80 Reply to Gmail Messages 81 Email 81 Add an Email Account 82 Add a Corporate Email Account 82 Compose and Send Email 84 View and Reply to Email 84 Manage Your Email Inbox 85 Corporate Email Features 86 Edit Email Account Settings 87 Edit Corporate Email Account Settings 88 Delete an Email Account 90 Add the Email Widget 90 Text Messaging and MMS 91 Compose Text Messages 91 Send a Multimedia Message (MMS) 91 Save and Resume a Draft Message 93 New Messages Notification 93 Managing Message Conversations 93 Text and MMS Options 95 Social Networking Accounts 98
Samsung Galaxy S® II Software Upgrade Samsung has released a software update for the C Spire Samsung Galaxy S II(SCH-R760), OS Jelly Bean software version 4.1.2 version build GB28. Please follow the instructions below to download and install Simple Upgrade Tool using your Windows PC. This software upgrade is only valid for the C Spire Samsung Galaxy S II (SCH-R760). It is incompatible with all other models. Requirements Computer Desktop/Laptop computer running either Microsoft Windows 7, Vista, or XP Currently, there is no support at this time for Apple computers All firewall & anti-virus programs should be disabled Administrative privileges required to download & install software including drivers An available USB port on the PC that supports 2.0 USB Mobile Device Fully charged battery Other USB data cable (included in Retail Box) Note: this is the same cable used to charge your device Direct connection of the USB cable to the computer's USB port is strongly advised. The use of a USB hub or docking station is not recommended. Your PC must be connected to a live internet connection to download the SimpleDL tool Back Up Your Information Important: This update was designed to simply upgrade the operating system of the device while leaving certain types of user data intact. This user data includes pictures, videos, messages and contacts. Certain settings, such as wallpaper and ringtone assignments, may be reset back to factory default. To be safe, it is best practice to always back up all data and assume that everything will be lost. Below you will find options to backup contacts, messages and help to reinstall third party applications. Note: When you sync to your Google Gmail and Exchange ActiveSync® accounts, you are backing up your information. Google Gmail and Exchange ActiveSync information on your device including contacts are stored remotely on the Google and Microsoft Exchange server. Contacts Save Contacts to SD Card Export to SD Card 1. From the Home screen, touch Contacts > Menu > More. 2. Touch Import/Export > Export to SD card. 3. Confirm export by selecting OK. Import to SD Card 1. From the Home screen, touch Contacts > Menu > More. 2. Touch Import/Export, then touch Import from SD card. 3. Confirm export by selecting OK.
Entering a new phone contact 1. From the Home screen, touch Contacts, then touch the + to the left of the search bar to start a New Contact. A pop up will let you select the location to store the contact. Select your option. 3. Scroll down for more fields. • Touch Postal address to assign the contact to a postal address. • Touch Organization to enter an organization. • To add IM address, tap add more fields to choose Nickname, Website, Notes, Birthday, and Anniversary. • When you finish entering information, touch Done. 2. Touch contact fields to enter information: • Touch the Photo ID box to choose a picture to identify the contact. • Touch First name, then enter a first name for the contact. • Touch Last name, then enter a last name for the contact. After entering a last name touch Expand to enter a Name prefix or Middle name. • Touch Phone number to enter a phone number, then touch the Label button to choose a label, from Mobile, Home, Work, Work Fax, Home Fax, Pager, Other, or Custom to create a custom label. To add another number, touch Add phone number. • Touch Email address to enter an email address, then touch the Label button to choose a label, from Home or Work. Get to Know the Samsung Galaxy S® II Add an account to sync contacts from 1. From the Home screen, touch Contacts > Menu > More > Accounts. 2. From this screen the General sync settings can be controlled. Touch Add account. 3. Select the account to be added. For this example under Integrated Contacts Accounts select Facebook. 5. Select desired option from list then touch Sync. 6. The new account is shown in the Accounts and Sync list. Touch the Back key. 7. The contacts are updated with the new account contacts. Contacts that match existing contacts are linked. 4. Enter account Email and Password then touch Log in. 8. The Facebook profile can be seen in the contact.
Fully charging the battery can take up to six hours. Your speaker can be used while charging. © 2011 Logitech. Logitech, the Logitech logo, and other Logitech marks are owned by Logitech and may be registered. Microsoft, Windows Vista, Windows, and the Windows logo are trademarks of the Microsoft group of companies. Apple, iPod, iPhone, Mac, and Macintosh are trademarks of Apple Inc., registered in the U.S. and other countries. iPad is a trademark of Apple Inc. All other trademarks are the property of their respective owners. Logitech assumes no responsibility for any errors that may appear in this manual. Information contained herein is subject to change without notice. 620-003518.002 Connecting your Wireless Speaker with your iPad® or iPhone® To connect with your iPad or iPhone (or one other Bluetooth® device), please follow the instructions below: 1. Power on your Wireless Speaker. 2. Simultaneously hold down the Volume Up and Volume Down buttons on the back of your Wireless Speaker for 10 seconds. The green wireless connection LED will begin blinking quickly. Battery-life indicators Discharging 3. Power on your iPad or iPhone. 4. Select the Settings icon. 5. Select the General icon. 6. Select the Bluetooth menu, and ensure that Bluetooth is turned on. 7. Find the Logitech Wireless Speaker and select it. 8. Confirm that you want to connect the Wireless Speaker with your iPad or iPhone by selecting the Pair button. A confirmation window appears after you have selected the Wireless Speaker. There may be a slight delay so please wait. 9. Your Wireless Speaker is now connected with your iPad or iPhone. Your Wireless Speaker will always connect to the last connected device. So the next time you turn on your speaker, it will connect to your iPad or iPhone if either unit was the last connected device. Useful notes and tips You can only connect your Wireless Speaker with one device at a time. If the wireless connection is lost between your iPad or iPhone and your speaker, you will need to follow steps 4 through 7 to reestablish the wireless connection. When your Wireless Speaker is connected to your iPad or iPhone, you must adjust the volume through the controls on the Wireless Speaker. The Logitech Wireless Speaker will pair with two wireless devices. If you decide to pair an additional wireless device to your Wireless Speaker, the previous pairing will be lost.
Logitech® Wireless Speaker Z515 Connecting your Z515 Speaker with your iPhone or iPad Your Z515 Speaker not only connects with your computer using the included USB wireless adapter, but it also connects with your iPhone or iPad (or one other Bluetooth® device). 3. Simultaneously hold down the Volume Up and Volume Down buttons on the back of your Z515 Speaker for 10 seconds. The green wireless connection LED will begin blinking quickly. To connect with your iPhone or iPad, please follow the instructions below: 1. Power on your Z515 Speaker. 2. Remove the USB wireless adapter from your computer’s USB port. 3 English Logitech® Wireless Speaker Z515 4. Power on your iPhone or iPad. 5. Select the Settings icon. 6. Select the General icon. 7. Select the Bluetooth menu, and ensure that Bluetooth is turned on. 8. Find the Logitech Z515 Speaker and select it. 9. Confirm that you want to connect the Z515 Speaker with your iPhone or iPad by selecting the Pair button. A confirmation window appears after you have selected the Z515 Speaker. There may be a slight delay so please wait. 10. Your Z515 Speaker is now connected with your iPhone or iPad. Your Z515 Speaker will always connect to the last connected device. So the next time you turn on your speaker, it will connect to your iPhone or iPad if either unit was the last connected device, or it will connect to your computer if the USB wireless adapter was the last connected device. Useful notes and tips You can only connect your Z515 Speaker with one device at a time. If the wireless connection is lost between your iPhone or iPad and your speaker, you will need to follow steps 5 through 8 to re-establish the wireless connection. When switching from the USB wireless adapter in your computer’s USB port to the iPhone or iPad, make sure to remove the USB wireless adapter from your computer before attempting to connect to either the iPhone or iPad. Then follow steps 5 through 8 above and select the Z515 speaker from the iPhone or iPad device list. When switching from the iPhone or iPad to the USB wireless adapter in your computer’s USB port, ensure that your iPhone or iPad is completely turned off or that the Bluetooth option is turned off from the iPhone or iPad settings menu. Then plug the USB wireless adapter into your computer and turn on the Z515 Speaker. The Z515 Speaker will automatically reconnect to the USB adapter. When your Z515 Speaker is connected to your iPhone or iPad, you must adjust the volume through the controls on the Z515 Speaker. The Logitech Z515 will pair with the USB wireless adapter and one other wireless device (an iPad for instance). If you decide to pair an additional wireless device to your Z515 Speaker, the previous pairing will be lost. The pairing between the Z515 Speaker and the USB wireless adapter will never be overwritten. 4 English Logitech® Wireless Speaker Z515 Verbinden des Z515 mit Ihrem iPhone oder iPad. Der Z515 lässt sich nicht nur über den mitgelieferten kabellosen USB-Adapter an Ihren Computer anschließen, sondern kann auch mit Ihrem iPhone oder iPad (oder jedem anderen Bluetooth®-Gerät) verbunden ...
1. Status indicator (Power On/Off, Battery, and Pairing ) 2. Power On/Off 3. Mini-USB Charging port 4. Auxiliary-in jack 5. Previous track 6. Play/Pause or Microphone mute/unmute (in-call) 7. Next track 8. Microphone 9. Volume down 10. Pair or phone button 11. Volume up © 2011 Logitech. All rights reserved. Logitech, the Logitech logo, and other Logitech marks are owned by Logitech and may be registered. All other trademarks are the property of their respective owners. Logitech assumes no responsibility for any errors that may appear in this manual. Information contained herein is subject to change without notice. 620-004023.002 1 2 Charging The speaker doesn’t work or it won’t pair • Try moving your device closer. • Is the speaker turned on and charged? • Turn the speaker off and then on to wake it. • Is Bluetooth enabled on your device or computer? • Try repeating the setup procedure in this guide or pair with a different Bluetooth device. • The speaker plays music from one device at a time. Unpair the device not being used. (Refer to your device documentation for help.) Pair a new device using the setup procedure. • If pairing with a computer, specify the Logitech Mini Boombox as the audio out device on the computer. The speaker enters power saving mode if no audio is played for 30 minutes. Slide the power switch off and then on to wake the speaker. USB Troubleshooting About once a month, fully charge the speaker (about 4 hours). 1. Plug the charging cable into the speaker’s charging port and the USB power adapter that came with your tablet device. 2. Plug the adapter into an AC outlet. Battery saving 3 Additional Help For online help, go to www.logitech.com/support/miniboombox Note: You can also use a computer (with the power on) for charging. Plug the charging cable into the USB port. Status indicator: Blinking blue = Charging Solid blue = Fully charged Solid red = Low battery Blinking red = Very low battery Setup To play audio from a Bluetooth device, you need to pair the device with the speaker. You can pair up to eight devices. 1. On your Bluetooth device, turn on Bluetooth and scan for devices in its Bluetooth menu. 2. Turn on the speaker. When powering up for the first time, the speaker is discoverable for 2 minutes and is ready for pairing. The Status indicator blinks red and blue. 3. When “Mini Boombox” appears on the device list of your Bluetooth device, select the Mini Boombox. (If a pass code is requested, enter 0000.) The Bluetooth status light turns solid blue after pairing is established. The speaker is ready to play music. Note: If pairing times out (the Bluetooth status light stops blinking red and blue), press and hold the Pair or Phone button until the Bluetooth status light blinks red and blue again. Repeat step 3.
To connect with your iPad or iPhone (or one other Bluetooth® device), please follow the instructions below: 1. Power on your Wireless Speaker. 2. Simultaneously hold down the Volume Up and Volume Down buttons on the back of your Wireless Speaker for 10 seconds. The green wireless connection LED will begin blinking quickly. 3. Power on your iPad or iPhone. 4. Select the Settings icon. 5. Select the General icon. 6. Select the Bluetooth menu, and ensure that Bluetooth is turned on. 7. Find the Logitech Wireless Speaker and select it. 8. Confirm that you want to connect the Wireless Speaker with your iPad or iPhone by selecting the Pair button. A confirmation window appears after you have selected the Wireless Speaker. There may be a slight delay so please wait. 9. Your Wireless Speaker is now connected with your iPad or iPhone. Your Wireless Speaker will always connect to the last connected device. So the next time you turn on your speaker, it will connect to your iPad or iPhone if either unit was the last connected device. Useful notes and tips You can only connect your Wireless Speaker with one device at a time. If the wireless connection is lost between your iPad or iPhone and your speaker, you will need to follow steps 4 through 7 to re-establish the wireless connection. When your Wireless Speaker is connected to your iPad or iPhone, you must adjust the volume through the controls on the Wireless Speaker. The Logitech Wireless Speaker will pair with two wireless devices. If you decide to pair an additional wireless device to your Wireless Speaker, the previous pairing will be lost. Pour connecter le haut-parleur avec votre iPad ou iPhone (ou tout autre dispositif Bluetooth®), veuillez suivre les instructions ci-dessous: 1. Mettez le haut-parleur sans fil sous tension. 2. Appuyez simultanément sur les deux boutons de volume situés à l’arrière du haut-parleur pendant 10 secondes. Le témoin de connexion sans fil vert clignote rapidement. 3. Mettez votre iPad ou votre iPhone sous tension. 4. Sélectionnez l’icône Paramètres. 5. Sélectionnez Général. 6. Sélectionnez le menu Bluetooth et assurez vous que la fonction Bluetooth est activée. 7. Recherchez et sélectionnez le haut-parleur sans fil Logitech. 8. Confirmez la connexion du haut-parleur sans fil avec votre iPad ou iPhone en sélectionnant le bouton de couplage. Sélectionnez ensuite le haut-parleur. Une fenêtre de confirmation s’affiche. Le couplage peut prendre un certain temps, veuillez patienter. 9. Le haut-parleur sans fil est maintenant connecté avec votre iPad ou iPhone. Le haut-parleur se connecte automatiquement avec le dernier dispositif couplé. A la prochaine utilisation, votre haut-parleur se connectera ainsi à votre iPad ou iPhone si l’un des deux était le dernier dispositif couplé. Remarques et conseils importants Le haut-parleur ne peut être connecté qu’à un seul dispositif à la fois. Si la connexion sans fil est perdue entre votre iPad ou iPhone et le haut-parleur, vous devez suivre à nouveau les étapes 4 à 7 pour rétablir la connexion. Lorsque le haut-parleur sans fil est connecté à votre iPad ou iPhone, vous devez utiliser les commandes du haut-parleur pour ajuster le volume. Vous pouvez coupler le haut-parleur sans fil Logitech à deux dispositifs sans fil. Si vous choisissez de coupler un dispositif supplémentaire, le couplage précédent sera désactivé.
Published by the Iowa High School Athletic Association The keys to developing wrestling potential are a healthy, balanced diet, acquiring the needed wrestling skills, proper conditioning, and getting adequate rest. By following sound advice about wrestling nutrition and weight control, wrestlers can improve their performance on the mat and in the classroom. The benefits of proper nutrition and weight control, to the mind and the body, have been well documented. Likewise, the hazards of extreme weight loss and poor nutritional habits are also well documented. Mood swings, irritability, decrease in academic performance, and loss of athletic performance can all result from extreme weight loss and poor nutritional habits. The best weight for wrestlers, or anyone for that matter, is one that is safe and can be comfortably maintained by eating a healthy, balanced diet. Wrestlers should be able to concentrate more on developing wrestling skills, than on maintaining, or losing, weight. Those who spend more time thinking about food than wrestling are probably trying to lose too much weight and/or eating the wrong foods. Appropriate wrestling weight is that weight which can be maintained by eating a healthy, balanced diet. Seven percent (7%) body fat has been established by many medical authorities across the country as the safe, minimal percent body fat for high school wrestlers. Body fat testing is the only scientific method of predicting a safe, minimal wrestling weight. By losing weight too quickly, or going below 7% body fat, a wrestler risks losing muscle along with fat. This results in decreased muscular endurance and strength. Not every wrestler can, or should, attempt to reach 7% body fat. Most high school wrestlers will perform very well at a body fat percentage above 7%. If a wrestler is above 7% body fat, there is no reason to believe that wrestling performance will improve simply by losing weight. The Iowa High School Athletic Association’s Body Composition Testing Rule states, “The lowest certifiable wrestling weight of each wrestler will be determined by predicting a wrestler’s weight at 7% body fat, minus 3% body weight (due to the approximate error in testing methods).” A wrestler’s lowest certifiable weight is not necessarily the weight he should be trying to achieve, but it is the minimum, safe weight he could achieve under ideal circumstances. If a wrestler does decide to lose weight to reach their lowest, certifiable weight, they should lose no more than 2-3 pounds per week. The only way the body can lose more than 3 pounds a week is through dehydration and excessively 1 restricted food intake. Both of these practices cause the body to lose muscle and water along with the fat. Dehydration and excessively restricted food intake result in decreased strength, muscular endurance, stamina, and concentration. Dehydration is the most detrimental method of losing weight and causes the most rapid decrease in strength, endurance, and mental alertness. Research indicates that the loss of as little as 2% of one's body weight through dehydration can cause significant performance loss! A 2% weight loss for someone weighing 150 pounds is only 3 pounds! To prevent dehydration, the use of rubber, vinyl, and plastic suits, saunas, whirlpools, diuretics, or other methods of quick weight loss must be eliminated. They are against the rules, hurt performance, and can prove to be dangerous to one's health. A simple, effective method of determining adequate hydration is to check the color of one’s urine! Yellow urine indicates dehydration and pale, or clear urine, indicates adequate hydration. The following guidelines will also help ensure proper hydration: 1) drink at least 8, 8 ounce glasses of fluids a day, 2) drink 5-6 swallows of fluids every 15-20 minutes during exercise, 3) for each pound of weight lost during practice, drink 2, 8 ounce glasses of fluids, 4) thirst is a poor indicator of how much to drink; drink more than just enough to ...
Heart Healthy Diet: Low Fat, Low Cholesterol, Low Sodium Diet Purpose of the diet Control and / or decrease levels of cholesterol in your blood. Control and / or decrease blood pressure and / or fluid retention. Cholesterol This fat-like substance is necessary for good health. However, high levels in the blood can cause heart and blood vessel diseases. Our bodies make cholesterol. We also get it from eating foods from animals (meats, milk, eggs, cheese, butter). Foods from plants (fruits, vegetables, grains) do not contain cholesterol. Saturated fats These fats are generally solid at room temperature. They tend to increase blood cholesterol levels. Trans fatty acids These are fats that can raise cholesterol levels like saturated fat does. Trans fats are usually listed as partially hydrogenated oils. Polyunsaturated and monounsaturated fats These fats are generally liquid at room temperature. Some can lower blood cholesterol levels. More on next page Learn more about your health care. © Copyright 2000 - March 22, 2012. The Ohio State University Wexner Medical Center - Upon request all patient education handouts are available in other formats for people with special hearing, vision and language needs, call (614) 293-3191. Page 2 How can I lower my blood cholesterol level? Decrease total fat intake, especially saturated and trans fats. Saturated fats are mainly in animal foods. Trans fats come mostly from partially hydrogenated plant oils. Foods that may contain trans fats include store bought baked goods, non-dairy whipped toppings, cream substitutes, some crackers and cookies, and many deep fried foods. To check for trans fats in a food, look for any oil that is “partially hydrogenated” in the ingredients on food labels. If a food has less than half a gram of trans fat per serving, the food manufacturer can list “zero grams of trans fat” on the food label, so it is best to check the ingredients for partially hydrogenated oils. Limit high cholesterol foods. Egg yolks, fatty meats, organ meats, butter, whole milk and other high fat dairy products are high cholesterol foods. Substitute monounsaturated fat or polyunsaturated fat for saturated fat in your diet. Monounsaturated fats include olive oil, peanut oil and canola oil. Safflower, corn and sunflower oils, and most margarines and salad dressings are examples of polyunsaturated fats. Also, fish has a higher content of polyunsaturated fat than red meat. A special note on fish: Many fish are low fat. Some fish that have a higher fat content such as salmon are high in a kind of fat called omega 3 fatty acids. This type of fat has been shown to be very heart healthy. It is recommended to eat fish three times a week for this reason. One caution: consider how you prepare it so that you don’t add large amounts of undesired fats. Baking, broiling, grilling or poaching fish is best. What is sodium? Sodium is a mineral that is necessary for good health and is present in all foods. Most people eat more sodium than they need. If the body cannot get rid of the extra sodium, fluid builds up. Extra fluid increases the work of the heart and kidneys, and may increase blood pressure. Eating less sodium may help control these problems. You will sometimes see the term sodium abbreviated "Na", as in NaCl (Sodium Chloride), which is table salt. The recommended sodium intake per day for most people is no more than 2300 milligrams (mg). For anyone who has high blood pressure, is over 50, or is African American, the sodium intake is 1,500 mg. Page 3 Sodium Guidelines To choose foods that are healthier for you, look for these labels: Sodium-free – less than 5 milligrams of sodium per serving Very low-sodium – 35 milligrams or less per serving Low-sodium – 140 milligrams or less per serving Reduced sodium – usual sodium level is reduced by 25 percent Unsalted, no salt added or without added salt – made without the salt, but still has the sodium that's a natural part of the food Know Your Salt When you are on a No Salt Added diet, even a small amount of salt has a lot of sodium in it. Amount of Sodium in Salt ¼ teaspoon salt 600 milligrams of sodium ½ teaspoon salt 1,200 milligrams of sodium ¾ teaspoon salt 1,800 milligrams of sodium 1 teaspoon salt 2,300 milligrams of sodium 1 teaspoon baking soda 1,000 milligrams of sodium How can I limit sodium?