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Nutrition Tips

 Nutrition Facts and Interesting Resources





             Medical and Health Resources                                                  

                  Food Pyramid                                                                                         

    Feature of the Month


                 Medical Facts                                                                     

                 Calorie Counter                                                                    

                                                                          The News

                                                            For, From, & About My Clients

                 Medical Q & A

                 Nutrition Data

                 Lean Cuisine

                 Glycemic Index 


                 Dr. Oz- Garcinia Cambogia


            Sporting Events                                                
       Tips of the Week


                Find a Triathlon                        

                Find a Running Event in Maryland                                                                        

                Baltimore Marathon




                 Fleet Feet

                 Falls Road Running Store



     My Keys to Good Health & Fitness

1) Nutrition-  5 to 6 varying portions a day

2) Exercise-  5 to 6 days a week

3) Spirituality-  empowering the God w/i you

4) Sleep-  b/t 6 & 8 hrs a night

5) Stress-  reduce and avoid

                Soccer Dome

                Propower Organization

                Greg Hatza Jazz Trio

                Release Band


           Other Links

                Power Systems (training equipment)  

                Polar Heart Rate Watch

                The Biggest Loser Club

               NSPA (fitness certification) 


                                     Daily Calorie Intake (rough estimate to m aintain body weight)

                                     Step 1:  calculate your resting metabolic rate (RMR), or the number of calories your body needs just to function at rest

                                     Female:  655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age)

                                     Male:  66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age)


                                     Step 2:  Multiply your RMR by your activity factor to find the number of calories you burn daily

                                     sedentary (no exercise):  1.2

                                     light activity (exercising one to three days per week):  1.3 to 1.4

                                    moderate activity (three to five days per week):  1.5

                                    very activity (six to seven days per week):  1.6 to 1.7

                                    extreme activity (training twice a day, or doing a physical job plus exercise):  2.0 to 2.4


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