Found 776 related files. Current in page 1
Tutorial http://www.investopedia.com/university/forexmarket/default.asp Thanks for downloading the printable version of this tutorial. As always, we welcome any feedback or suggestions. http://www.investopedia.com/contact.aspx Table of Contents 1) Forex: Introduction 2) Forex: What Is It? 3) Forex: Reading a Quote and Understanding the Jargon 4) Forex: Benefits and Risks 5) Forex: History and Market Participants 6) Forex: Economic Theories and Data 7) Forex: Fundamental Trading Strategies 8) Forex: Technical Analysis 9) Forex: Ready To Trade? 10) Forex: The Conclusion Introduction Foreign exchange (forex or FX for short) is one of the most exciting, fast-paced markets around. Until recently, trading in the forex market had been the domain of large financial institutions, corporations, central banks, hedge funds and extremely wealthy individuals. The emergence of the internet has changed all of this, and now it is possible for average investors to buy and sell currencies easily with the click of a mouse. Daily currency fluctuations are usually very small. Most currency pairs move less than one cent per day, representing a less than 1% change in the value of the currency. This makes foreign exchange one of the least volatile financial markets around. Therefore, many speculators rely on the availability of enormous leverage to increase the value of potential movements. In the forex market, leverage can be as much as 250:1. Higher leverage can be extremely risky, but because of round-the-clock trading and deep liquidity, foreign exchange brokers have been able to make high leverage an industry standard in order to make the movements meaningful for FX traders. (Page 1 of 30) Copyright © 2010, Investopedia.com - All rights reserved. Investopedia.com – the resource for investing and personal finance education. Extreme liquidity and the availability of high leverage have helped to spur the market's rapid growth and made it the ideal place for many traders. Positions can be opened and closed within minutes or can be held for months. Currency prices are based on objective considerations of supply and demand and cannot be manipulated easily because the size of the market does not allow even the largest players, such as central banks, to move prices at will. The forex market provides plenty of opportunity for investors. However, in order to be successful, a currency trader has to understand the basics behind currency movements. The goal of this tutorial is to provide a foundation for investors or traders who are new to the currency markets. We'll cover the basics of foreign exchange, its history and the key concepts you need to understand in order to be able to participate in this market. We'll also venture into how to start trading currencies and the different types of strategies that can be employed. What Is It? The foreign exchange market is the "place" where currencies are traded. Currencies are important to most people around the world, whether they realize it or not, because currencies need to be exchanged in order to conduct foreign trade and business. If you are living in the U.S. and want to buy cheese from France, either you or the company that you buy the cheese from has to pay the French for the cheese in euros (EUR). This means that the U.S. importer would have to exchange the equivalent value of U.S. dollars (USD) into euros. The same goes for traveling. A French tourist in Egypt can't pay in euros to see the pyramids because it's not the locally accepted currency. As such, the tourist has to exchange the euros for the local currency, in this case the Egyptian pound, at the current exchange rate. The need to exchange currencies is the primary reason why the forex market is the largest, most liquid financial market in the world. It dwarfs other markets in size, even the stock market, with an average traded value of around U.S. $2,000 billion per day. (The total volume changes all the time, but as of April 2004, the Bank for International Settlements (BIS) reported that the forex market traded U.S. $1,900 billion per day.) One unique aspect of this international market is that there is no central marketplace for currency exchange. Rather, trade is conducted electronically over-the-counter (OTC), which means that all transactions occur via computer networks between traders around the world, rather than on one centralized This tutorial can be found at:
As discussed, all clients of United Mutual must qualify as Wholesale, and as such are assumed to have a good understanding of FX Markets and how they work, along with the use and consequences of margin and leverage. However, it never hurts to ‘brush up’, and we’ve therefore produced this document which summarizes the basics of Forex trading. Please note, United Mutual does NOT trade the ‘traditional’ way, and as such many of the topics and comments following are not applicable to our trading. When you read this document, keep in mind that our system and algorithm is unique in its application. www.unitedmutual.com.au Page 1 Forex Basics What is FOREX? The Foreign Exchange market - also referred to as "FOREX", "Forex", "Retail forex", "FX", "Spot FX" or just "Spot" - is the largest financial market in the world, with a volume of over $4 trillion a day. If you compare that to the $25 billion a day volume that the New York Stock Exchange trades, you can easily see how enormous the Foreign Exchange really is. It equates to more than three times the total amount of the stocks and futures markets combined! What is traded on the Foreign Exchange market? The simple answer is money. Forex trading is the simultaneous buying of one currency and the selling of another. Currencies are traded through a broker or dealer, and are traded in pairs; for example the euro and the US dollar (EUR/USD) or the British pound and the Japanese Yen (GBP/JPY). Because you're not buying anything physical, this kind of trading can be confusing. Think of buying a currency as buying a share in a particular country. When you buy the Japanese Yen, you are in effect buying a share in the Japanese economy, as the price of the currency is a direct reflection of what the market thinks about the current and future health of the Japanese economy. In general, the exchange rate of a currency versus other currencies is a reflection of the condition of that country's economy, compared to the other countries' economies. Unlike other financial markets like the New York Stock Exchange or the ASX, the Forex spot market has neither a physical location nor a central exchange. The Forex market is considered an Over-the-Counter (OTC) or 'Interbank' market, due to the fact that the entire market is run electronically, within a network of banks, continuously over a 24-hour period. Until the late 1990's, only the "big guys" could play this game. The initial requirement was that you could trade only if you had about ten to fifty million bucks to start with. Forex was originally intended to be used by bankers, large institutions, and commercial accounts only. However, because of the rise of the Internet, online Forex trading firms are now able to offer trading accounts to smaller traders like us. However, the reality is to trade FX with adequate risk management, a large account is still required. Despite many websites, brokers and ‘education’ companies telling you otherwise, trading FX the traditional way – that is, trying to pick the direction correctly – is as close to a...
Rebuilding the Future The new World Trade Center embodies a bold vision: to remember, renew, and rebuild the future. With One World Trade Center, the National September 11 Memorial & Museum, a state-of-the-art Transportation Hub, Vehicular Security Center, and more, the new site represents the triumph of the human spirit. The new World Trade Center is destined to become, once again, the world’s premier destination for commerce, culture and community. Fact Sheet 9/11 Memorial The National September 11 Memorial & Museum at the World Trade Center will memorialize the victims of the September 11, 2001 attacks, a national tragedy that changed the course of history. Visitors will be able to learn, remember and pay tribute to those who lost their lives in New York, N.Y.; Shanksville, P.A.; and Washington, D.C., as well as the World Trade Center bombing in 1993. “Reflecting Absence,” the Memorial, consists of two massive voids sized over the footprints of the original Twin Towers with waterfalls cascading down their sides. The names of those who perished as a result of the attacks are inscribed around the edges of the Memorial waterfalls. The Memorial Plaza serves as a contemplative space amid the cacophony of sights and sounds of Lower Manhattan. A state-of-the-art museum, featuring interactive exhibitions, artifacts, memorabilia, a resource center, and areas for reflection will complement the Memorial. Monthly Highlights The Plaza is now open to the public daily. Visitors use kiosks with interactive displays to direct them to the names on the bronze parapets. Concrete work continues in the remaining northeast quadrant of the plaza as work progresses in the Pavilion and the below-grade Museum. construction progress Project particulars • Steel erection commenced on September 2, 2008, with the erection of a 7,700 pound column located near the footprint of the original World Trade Center’s North Tower. • A 65-foot-high by 62-foot wide piece of the original foundation wall, or slurry wall, is being preserved to allow visitors of the Memorial Museum to view it. A reinforcing wall was built behind this section to ensure the slurry wall’s integrity. • A total of 65,000 cubic yards of concrete, coupled with 8,658 tons of steel, are being used to build the Memorial. • The design for the Memorial was conceived by architect Michael Arad and landscape architect Peter Walker. More than 5,200 entrants from 63 nations completed in the Memorial Design Competition. Pavilion The Pavilion electrical contractor is pulling lines to feed power to equipment on the 3rd floor while maintaining temporary light and power during work hours. The miscellaneous metals contractor is installing miscellaneous steel throughout the site. The concrete contractor will be stripping formwork on the roof and the 3rd floor. Memorial Museum The plumbing contractor is working on punch list items while maintaining temporary water. In addition, the carpenter is installing sheetrock around the pick hole with the use of a lift on elevation 242' as well as plastering sheetrock walls around the South Footprint. The electrical contractor is maintaining temporary light and power. Johnson Controls will be working on start-up equipment in the north and south mechanical rooms at elevation 284' and elevation 264', respectively. Five Star is working on IT at the Telecom Main Distribution Frame (MDF), and working on fire alarm systems throughout the site. The contractor is installing light fixtures on the catwalk above the west chamber ceiling. The concrete contractor is installing formwork and rebar at elevation 284' by the Grand Staircase.
Introducing the revolutionary new Samsung Galaxy Note 10.1 from the world’s largest IT manufacturer. Push the boundaries on what you view – and now on what you can create. With the innovative S Pen’s writing capabilities, you can take handwritten notes and view, create, and edit everything from text documents and spreadsheets to presentations and PDFs. Samsung also helps ensure that an organization’s mobile workforce is protected through features like on-device encryption and partnerships with leading Mobile Device Management (MDM) companies. Enhanced features that maximize efficiency and productivity through Virtual Private Network (VPN) connectivity and enhanced corporate Email/Calendar/Contact features make Samsung Galaxy devices the ultimate solutions for business professionals on the move. Galaxy Note 10.1 Wi-Fi 16GB White $499.99 Discover Powerful Performance 16GB Gray $499.99 • nnovative S Pen™ allows accurate, 1024-point pressure-sensitive I writing and sketching with S Pen Optimized Apps* • Android™ 4.0 OS Ice Cream Sandwich • Fast 1.4 GHz quad core processor with 2GB of internal memory • eatures include multiscreen, drag and drop, handwriting-to-text F conversion and more • uilt-in microSD™ card slot lets users add up to 32GB additional B storage, or transfer files easily • irelessly connects with DLNA-compatible devices to display W PowerPoint® and other content on TVs using AllShare • i-Fi (802.11 a/b/g/n), Bluetooth 3.0, Dual Band and USB 2.0 W • ntegrated IR blaster controls TV I • 1080p playback in Full HD (1280 x 800) *Included S Pen-Optimized Apps 32GB Gray $549.99 Learn more } S Note™ • Polaris™ Office • Adobe® Photoshop® Touch • Kno™ • Crayon Physics 1-800-SAMSUNG | 1-866-SAM4BIZ | samsung.com/b2b-galaxy or samsung.com/business Follow us on Twitter@SamsungBizUSA The S Pen is pressure-sensitive, for more accurate handwriting, signature capture and drawing. View, create, and edit Word®, Excel®, PowerPoint® and PDF documents directly with Polaris Office. Multiscreen capability allows you to multitask two applications. Handwritten notes and mathematical formulas are easily converted to text. Empower your creativity with Adobe Photoshop Touch and easily combine edited photos and add effects to enhance your communication. Collaborate with co-workers with ChatON, Skype™, Google Talk, AllShare Group Cast and more. Samsung Galaxy Note 10.1 Accessories Item Description Model Number Book Cover EFC-1G2NGECXAR Pouch EFC-1B1LBECXAR S Pen (for built-in pen slot, compatible with Note 10.1 only) ETC-S1G2BEGXAR S Pen Holder Kit ET-S110EBEGXAR Universal Desktop Dock EDD-D100BEGXAR USB Connection Kit EPL-1PLOBEGXAR HDMI Adapter* EPL-3PHPBEGXAR Travel Charger ETA-P11JBEGXAR Compatible with a Wide Array of Solutions Samsung Galaxy devices are compatible with a wide variety of horizontal and vertical solutions including Microsoft® Exchange ActiveSync®, AirWatch®, Sybase®, SOTI®, MobileIron® and many more. *Not compatible with Galaxy Tab 2 7.0 For complete product information and accessories, visit samsung.com/b2b-galaxy or samsung.com/business Follow us on Twitter@SamsungBizUSA Product Support: 1-800-SAMSUNG 1-866-SAM-4BIZ ©2012 Samsung Electronics Co., Ltd. Samsung, Galaxy Tab and Galaxy Player are registered trademarks of Samsung Electronics Co., Ltd. Adobe and Flash are either registered trademarks or trademarks of Adobe Systems Incorporated in the United States and/or other countries. All other brand, product, service names and logos are trademarks and/or registered trademarks of their respective manufacturers and/or owners. Appearance of devices may vary. Screen images are...
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?
Helpful Guidelines for Successful Weight Loss Weight loss should occur when you eat fewer calories than you burn. Increasing physical activity while limiting your calories will increase your rate of weight loss. Increasing physical activity will also help you to maintain your weight after weight loss. Discuss appropriate calorie levels and serving sizes with your dietitian. 1. Keep a written food and physical activity journal. 2. Weigh yourself once per week at the same time of day, with the same amount of clothing, and on the same scale. 3. Eat breakfast everyday and do not skip meals. Skipping meals can lead to extreme hunger, overeating and poor food choices. 4. Plan your meals and eat around the same time every day. 5. Pick an eating area at home and/or work. 6. Turn off the TV and/or computer during meals and snacks. 7. Eat slowly. Take 30 minutes for a meal. It takes 20 minutes before you feel full, so wait 20 minutes after your first serving before taking a second serving. 8. Eat protein foods first to help you feel full sooner. 9. Read food labels to help control portions of food. 10. Eat less fat and sugar. Eat more fiber, including fresh fruits/vegetables and whole grains. 11. Limit restaurant and fast food meals. 12. Don’t keep problem foods around the house and/or at work. A problem food is a food that you are likely to eat too much of or too often if readily available. 13. Drink at least 8 cups (64 ounces) of liquids per day. Focus on calorie-free, caffeine-free beverages. 14. Get adequate sleep each night (7-9 hours). Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (3/06) © 2006 The Regents of the University of California. All Rights Reserved. Food Preparation Use lowfat cooking methods such as baking, grilling, boiling, poaching, broiling, roasting, steaming or microwaving without additional fat. Avoid or limit frying. Place meat on a rack so the fat will drain off during cooking. Remove skin from poultry before cooking. Trim all visible fat from food (i.e. poultry and meat) before cooking. Use non-stick cookware or cooking sprays. Use egg whites or egg substitute in place of whole eggs. Season food with spices, butter flavoring (such as Butter Buds®), lemon or low-fat dressings. Limit high-fat sauces or gravies such as sour cream, regular salad dressings, full-fat gravy, and cream or cheese sauces (such as Hollandaise or Alfredo sauce). Use a sugar substitute in place of sugar. Replace sugar in recipes with a sugar substitute that can be used in baking or cooking.
Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan 3 Meal Replacements (MR); 3 Protein Supplements (PS); 1 Protein Bar (PB); 1 Healthy Meal (HM) Breakfast 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Weight Loss Systems Hot Cakes or Cereal or Oatmeal (PS) 1 Optional or 1 Dairy Morning Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Fruit Lunch 1 Weight Loss Systems Lite Entrée or Soup (PS) 1 Weight Loss Systems Protein Bar (PB) Afternoon Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) Dinner 1 Protein (4oz Very Lean or 3oz Lean) (HM) 2 Vegetables, 1 Starch and 1 Optional (HM) Evening Snack 1 Weight Loss Systems Double Chocolate Cake or Cheesecake or Pudding or Hot Drink or Fruit Drink (PS) Approximate Daily Totals Calories 1000-1200 Protein 120g-140g Carbohydrates 110g-140g Fat 15-30g 1 Multivitamin and at least 8 cups of water or non-caloric beverages daily. Instructions: 1. You may use spices, seasonings, vinegar, lemon juice, mustard, horseradish, sugar free gelatin, and listed beverages as desired. 2. Take 1 multivitamin and drink at least 8 cups of water or non-caloric beverage daily. 3. Foods may be rearranged within one day to meet your schedule or personal preferences. 4. Use the Food Selection List & Shopping Guide to plan your Healthy Meal, Fruit selection, and to create a shopping list. 5. Prepare food in the Healthy Meal by Baking, Boiling, Broiling, Grilling, Roasting or Steaming. NO Frying. 6. Consume ALL Meal Replacements and Supplements as directed for optimum nutritional intake, support of lean muscle and to curb hunger. 7. Eat meals at regular intervals. *** Consult with your doctor before starting any diet, exercise, or supplementation program. *** Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan Meal Replacements Flavors Pudding/Shakes Chocolate Cream, Vanilla Cream, Strawberry Cream, ChocoMint Cream, Mocha Cream Smoothies Berry Yogurt, Strawberry Yogurt Fruit Drinks Berry Blast Soups Tomato Protein Supplements Flavors Oatmeal Apple ‘n Cinnamon Cereal Cinnamon Crunch, Berries 'n Chocolate Crunch Fruit Drinks Berry Blend, Cran-Grape, Kiwi & Berry, Tangy Orange, Tangy Lemon Hot Drinks Hot Chocolate, Cappuccino Soups Chicken with Noodles, Chicken & Vegetable Cream Lite Entrees Vegetable Cheese Omelet, Vegetarian Sloppy Joe, Zesty Chili, Spicy Cheese ‘n Pasta, Cheese Steak Macaroni Puddings Dark Chocolate, Lemon, Chocolate Chip with Marshmallows, Toffee Creme, Caramel, Butterscotch, Banana Desserts Double Chocolate Cake, Cheesecake Protein Bars Flavors Crispy Bars Crispy Cinnamon, Crispy Peanut, Crispy Fudge & Graham, Crispy Berry Yogurt, Crispy Coffee Chocolate Nutrition Bars Caramel Brownie Nut, Caramel Butter Pecan, Cookie Dough, ChocoMint, Chocolate Coconut, Creamy Cookie, Chocolate, Tangy Lemon Crisp, Cinnamon Oatmeal Raisin, Chocolate Peanut Butter, Peanut Butter Crisp, Butter Toffee, Sampler Pack Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com
Lose Weight and Still Eat Your Cake! FREE! 5 sessions of weight loss secrets... and the strategy behind making it permanent. It's 2014 and we're offering you some solutions for permanent weight loss. Feel better and look better by learning how to achieve healthy results NOW! Losing weight should be simple – and I’m NOT asking you to give up any of your pleasure foods to do it. There are easier ways to accomplish health and permanent weight loss and I am going to show you how. Each session will progressively build on the last. In these 5 sessions you will learn: Easy lifestyle strategies to keep your weight balanced. 5 nutritional supplements that support a revving metabolism. The secret to cooking and eating for your ideal weight. The simplest way to add 10 years to your life. How to customize your workouts to personally increase your metabolism. When: Thursday evenings, January 9 - February 6, 2014 7:00 - 8:00 pm Where: Village Green Apothecary Offices 5411 W. Cedar Lane Suite 202A Bethesda, MD 20814 Registration for this class series is limited to 10 people. Participants must pre-qualify to attend and must be available to come to each session in order to maintain the integrity of the group. Please email your interest and contact information to: email@example.com and briefly explain why you think these sessions will benefit you. Get ready to be the envy of your friends as you comfortably drop pounds in no time! RESERVE YOUR SPACE NOW! Presenter: Heather Gunn, MS, CNS, LDN Heather is a clinical herbalist, licensed nutritionist and fitness consultant. Her special interests are in supporting overall health, weight loss, hormone balance and stress management. Contact: firstname.lastname@example.org · 301-530-0800 x1019
The bariatric meal plan consists of three well balanced meals daily with at least one snack Strive to build a meal plan that includes all of the food groups. FRUIT … PROTEIN Low-fat DAIRY Whole grain STARCH VEGETABLES This meal plan is designed to provide the nutrients needed and help keep you full and satisfied throughout the day while keeping your calorie intake no higher than 1500 calories daily Meal Planning is essential to ensure you will lose weight and maintain your weight loss. PLAN FOR MEALS – Food shop weekly. Think Plan: Create Menu Prepare Meals about want you will eat during the week , buying the foods from all food groups to build your menu. Each food group contributes different nutrients that are needed for good health. PREPARE FOR MEALS- Think ahead each week to what meals you will be preparing for lunch and dinner and do some preparation ahead of time. Follow Eating Schedule FOLLOW ROUTINE – Eat meals close to the same time everyday. When you follow an eating schedule you are less likely to eat the food you should avoid. You will burn more calories and your metabolism will work more efficiently. Develop a mindset that seeks to establish healthy eating behaviors as a life style approach as opposed to the quick fix approach of many short term diets from the past. IMPORTANT TIPS to remember forever: o o o o o o o o o o o Eat Protein first Eat one hour after waking up Eat every 4-5 hours Chew foods well and eat slowly(at least 30 minutes) Keep meals small Don’t drink with meals DO NOT DRINK CARBONATION (SODA) Do not smoke Stop eating when full or have met meal size Sip fluids slowly Continue with your vitamin regimen everyday Multivitamin with Folic Acid Vitamin B 12 Iron Calcuim o Make an appointment once a year for your Annual check up for the rest of your life DO NOT DRINK YOUR CALORIES. Liquids will pass through the reduced stomach pouch quickly and you will not feel full. This is a great way to gain all your weight back!! AVOID o High calorie drinks o Beverages made with sugar o Alcohol o Milkshakes o Special coffee drinks o Soda o Juice – only 4 ounces daily TO PORTION SIZES – keep portion sizes small See handout on food groups If you routinely eat too much, the small stomach pouch may stretch! To ensure long range success at losing and maintaining your weight loss follow the recommended servings as a guide. Keeping in mind that you will stop eating when your hunger is gone or when you feel comfortable. Continue to eat small pieces of food and chew your food thoroughly and eat slowly. You will increase your chance of success if you follow an eating routine of planning meals at the same time frame daily. Keep yourself in check once in a while by writing a food journal. Continue to use a scale and measuring cups consistently to keep yourself in check. HIGH FAT FOODS • • • • • • • • • • • Fast food Dining out often Fried foods Creams & Gravies Foods made with cream or gravy High fat dairy (cheese, ice cream) Junk food (chips ect..) Donuts, cakes, cookies, pastries, chocolate High fat meats like bacon and sausage High fat casseroles High fat convenient foods (frozen pizza, boxed meals) Do not fill up on empty calorie foods that are high in calories and low in nutritional value. Avoid the so called “Junk” foods that are high in fat and sugar. CONSUMING HIGH FAT FOOD ON A REGULAR BASIS WILL HELP YOU RE-GAIN YOUR WEIGHT. The food you eat should be as healthy as possible. Your small stomach pouch can only hold about a 1 cup – 1 ¼ cup of food. Therefore your goal is to attain the highest quality nutrient intake with a minimal volume of food. Your meal plan needs to be high in protein, vitamins and other important nutrients to be successful at attaining a healthy lifestyle. To increase satiety, try to plan meals and snacks by combining carbohydrate foods with protein, fiber and a small amount of fat. A well planned meal should satisfy feelings of hunger for three to four hours and provide the energy you need as you progress through the day. Sources of carbohydrates and fiber include whole grains, fruits and vegetables. Protein sources are lean meats, meat substitutes and low fat dairy.