The Ezine For Every Woman Struggling For The Body She's Always Dreamed Of!

Issue # 21

Hello,

Thanks for subscribing to the Forever Slim newsletter. I hope you enjoy the reading!

If you like this e-zine, please forward it to a friend.

In this issue I have a special gift for you. Don't forget to download the Calorie Calculator!

Contents

1. How Many Calories Burns Your Body?

2. More About Food Supplements

3. Parmesan Fish Fillets

4. How To Exercise In Hot Weather

1. How many calories does your body burn?

You probably don't know the exact answer to this questions. Neither do I :-)

But there are several factors that influence the "burn rate" of your body.

Amongst these are: Age, Weight, Height, Gender and a measure that's called "PAL" or physical activity level.

If you know all of the above you can calculate a quite good estimate of the actual daily calorie needs of your body.

That way you will know, how much you can eat.

But it is a quite complicated formula (that has been developed by the WHO scientists) and those of us, who are not mathematicians, will have difficulties to do the calculus needed.

Therefore I have developed an Ecxel spreadsheet, that requires you to input just the above mentioned figures and does all the calculating for you. In a few seconds you have a quite good estimate of how many calories your body burns on an average day.

Download the spreadsheet now and you'll see how easy it is.

Calorie Calculator

PS: Feel free to forward the tool to all your friends, that might want to use it.

2. More about Food Supplements

If you are on a diet and reduce your calorie intake you might find it necessary to use food supplements (see the last issue of this newsletter), but like every medicine, there is the possibility to take too much. And too much of it, will do harm to you!

Here is a list of supplements and the daily amount you can take without any danger. The maximum amounts are recommended by the World Health Organisation.

Vitamin A (Retinol) 3 milligram

Vitamin D1 (Calcipherole) 50 microgram

Thiamin (Vitamin B1) 50 milligram

Riboflavin (Vitamin B2) 200 milligram

Niacin 500 milligram

Vitamin B6 (Pyridoxine) 100 milligram

Folic acid 1000 microgram

Vitamin B12 (Cobol amine) 5000 microgram

Vitamin C (Ascorbic acid) 2 gram

Calcium 1,5 gram

Phosphor 3,5 gram

Magnesium 350 milligram

Iron 50 milligram

Iodine 500 microgram

Vitamin E 800 milligram

Vitamin K 2000 microgram

Take care with your supplements and do not eat more than is good for you!

3. Parmesan Fish Fillets

Makes: 8 servings

Ingredients:

- 2 lbs. cod fillets

- 4 large onions, sliced

- 1-1/2 tsp. garlic powder

- 1/2 cup fat-free or lowfat mayonnaise

- 1/2 tsp. garlic powder

- 1/4 cup fat-free or lowfat Parmesan cheese

- 2 tbsp. Worcestershire sauce

- 2 tbsp. lemon juice

Directions:

- Preheat oven to 350 degrees. Lightly spray 9x13-inch baking dish with nonfat cooking spray.

- Cut fish into individual portions.

- Arrange onions on bottom of baking dish and place fish pieces on top.

- In a small bowl, combine mayonnaise, garlic powder, Parmesan cheese, Worcestershire sauce, and lemon juice and mix until blended.

- Spread mixture over fish pieces and bake in preheated oven 35 to 40 minutes, or until fish flakes easily.

Nutritional Information:

- Calories: 146

- Fat: 0g

- Cholesterol: 49mg

- Protein: 22g

- Carbohydrates: 11g

- Fiber: 1g

- Sodium: 228mg

This is a sample of a GHF Diet Recipe - you'll find others by clicking here

4. Exercising in Hot Weather

If you plan on exercising outside this summer, be sure that you're taking precautions against heat stroke, a potentially deadly condition. The following are guidelines to help prevent this.

1. Allow 1-2 weeks for acclimatization to a hot environment

2. Avoid training in the hottest part of the day, usually between 10 a.m. and 4 p.m., during the summer.

3. Drink water before, during and after exercise. During prolonged cardiovascular exercise, drink 4-6 ounces of fluids (preferably water) every twenty minutes.

4. Wear loose-fitting clothes that allow for evaporation of sweat.

5. Decrease training intensity by monitoring heart rate in hot

environments. 6. Take a 10-15 minute rest for every 45-60 minutes of physical activity.

7. Give special consideration to, and use caution if you are a heat-sensitive person (obese, unfit, history of heat stroke, etc.).

If a friend forwarded this e-zine to you and if you like what you read, please subscribe by visiting:

Low Fat Digest

Comments? Ideas? Feedback? Articles you have written and want to be published? Please tell me. I'd love to hear from you. Just reply to this e-zine and tell me what you think!

Marion Kummerow

Participate in the Value-Link-Exchange:

Subscribe here for free (it won't stay free forever, but those who sign up now, will have a livelong no-cost guarantee)

Value Exchange