Free Online Health Calculators & Nutritional Databases

(you can click on the name of the link and it will open up in your web browser)

 Calories Burned Calculator - you choose the activity, total minutes doing the activity, and your weight.

 Target Heart Rate Calculator - you choose the activity, total minutes doing the activity, and your weight.

 Food Database - you type in the food category and then the food and up comes the nutritional label.

 Weight Maintenance Calculator for Women - you input the info and the calculator will come up with the amount of calories to maintain your weight.

 Weight Maintenance Calculator for Men - you input the info and the calculator will come up with the amount of calories to maintain your weight.

 Body Mass Index - find out your BMI with this calculator

 Healthy Weight Calculator for Women - determines your healthy weight for your height

 Healthy Weight Calculator for Men - determines your healthy weight for your height

 The Longevity Game - a fun question & answer game that finishes with your 'lifestyle' and how long you'll live

Healthy Grocery List

Fresh Vegetables:

Lettuce Other Greens Cucumbers Carrots Asparagus Zucchini Radishes Tomatoes Green Beans Onions Green Onions Peppers Cauliflower Broccoli Peas Celery Potatoes Corn Sweet Potatoes Squash

Other Vegetables: ______Fresh Fruits:

Bananas Apples Oranges Pears Peaches Nectarines Grapefruit Berries

Other Fruits: ______

Frozen Foods:

Green Beans Peas Mixed Vegetables Carrots Chicken Breasts Fruit Juice Bars Blueberries Corn Fish Fillets Onions Vegetarian Burgers Shrimp

Other Frozen Foods: ______

Canned Foods:

Black Beans Tomatoes Marinara Sauce Tuna Salmon Pinto Beans White Beans Pineapples

Other Canned Foods: ______

Meats:

Lean Hamburger Pork Chops Steaks Fish Shell Fish Chicken Turkey Ham

Other Meats: ______

Grains & Cereals:

Whole Grain Bread Whole Grain Pasta Whole Grain Cereal Oatmeal

Other Grains: ______

Beverages:

100% Fruit Juice Sparkling Water Tomato Juice Herb Tea

Other Beverages: ______

Dairy and Eggs:

Low Fat Sour Cream Low Fat Milk Cheddar Cheese Butter Low Fat Cream Cheese Colby Cheese Mozzarella Cheese Yogurt

Other Dairy: ______

Miscellaneous:

Herbs and Spices Sesame Oil Low Fat Dressings Mustard Low Fat Mayonnaise Honey Garlic Low Sodium Soy Sauce Walnuts Pumpkin Seeds Mixed Nuts Almonds Pecans Flax Seeds Olive Oil Walnut Oil

Miscellaneous Items: ______

Candy Servings Equal to 100 Calories

Craving a candy bar or something sweet? Below are a few coming in at 100 calories, which will fit right into your program.

 1/2 Kit Kat bar  2/3 cup mini-marshmallows  29 M&M's  10 Peanut M&M's  1/3 Snickers bar  1/3 3 Musketeers bar  1/2 York Peppermint patty

A good way to ensure you only eat the size listed above is to measure the serving out and freeze it (okay, not the marshmallows ).

When you get the urge pull out a piece. It will take a bit longer to savor since it's frozen.

What's in Season ~ Fruits & Veggies

Summer — June, July, August

Apricots Crenshaw Melon Lima Beans Beets Cucumbers Limes Radishes Bell Peppers Eggplant Loganberries Raspberries Blackberries Figs Lychee Strawberries Blueberries Garlic Nectarines Sweet Corn Boysenberries Grapefruit Olallieberries Summer Squash Butter Lettuce Grapes Okra Tomatillo Cantaloupe Green Beans Passion Fruit Tomatoes Casaba Melon Green Peas Peaches Watermelon Chayote Squash Honeydew Melons Persian Melons Zucchini Cherries Jalapeno Peppers Plums Year-Round Avocados Carrots Mushrooms Bananas Celery Onions Bok Choy Coconut Papayas Broccoflower Leek Parsnips Broccolini Lemons Bell Peppers Cabbage Lettuce Potatoes

Winning Over Those Food Cravings

Have a craving for something unhealthy? Want those chips NOW? Why not try some of these tips to help you deal with those unhealthy food cravings:

 Don’t ever be without your water  If you’re leaving the house, make sure some healthy snacks go with you (place in single-serving size baggies)  Go for a walk; it will help with the food craving, the stress, and it will burn calories  Make sure you eat your three meals a day with a healthy mid-afternoon (when I most need the pick-me-up) snack  Keep your foods high fiber to help stabilize your blood sugar; helps control hunger too  Call a friend and have a nice visit; calorie-free and enjoyable  Write down when you have a craving and what the craving is for; tracking is a good way to help control the cravings  Never eat the unhealthy food from the package; control your portions.  Write down some healthier alternatives to your cravings; instead of ice cream try frozen yogurt, instead of chips and dip why not try some baked chips and salsa.

Let’s face it, cravings are going to come and go. With the above tips and some of your own, you can control how you are going to react to those cravings. Whatever you do, stop feeling guilty and blaming yourself for giving in to your food cravings. That will only make your mood worse and increase your need for serotonin, which results in more unhealthy eating. Comic Relief

You Know You’re a Weight Watcher when:

 You accidentally swallow toothpaste and wonder how many POINTS it had in it.

 You stand in the aisles at the grocery store with your WW Points Finder figuring POINTS before you buy.

 You feel your collar bone/ribs/hip bones and think you need to call 911 because something must be broken.

 Everyone at your lunch table is asking you to figure the POINTS on their lunch.

 You threaten to put your cat on WW.

 You figure the POINTS on cough syrup.

 Your child says there are too many POINTS in something s/he doesn't want to eat!

 You don't want to share ANY of your food with anyone because you've measured it and know exactly how many POINTS are in it.

 You know where every public restroom is wherever you go . . . you need it after drinking all that water!

 You realize "gram" is a four-letter word.

 You weigh yourself before and after the bathroom just to see how much of a difference it makes.

 You don't mind "seeing stars."

 You ask your WW leader to bring in a curtain so you can weigh-in naked.

 Your child gets an "A" in English for turning your journal in as a book report.

 You convince the grocery store owner to organize the food aisles according to POINTS values.

 You hang your 5-pound bookmarkers from your car antenna.  You replace your college diploma with your 50 lb. magnet (now which one is actually tougher to achieve?) Recipe for Fitness

1 oz of courage 2 c of desire 1 long-term goal 6-7 short-term goals 20 tsp of stamina 1 heaping tbsp of qualified guidance Unlimited Water

Mix these ingredients together with a little perspiration. Now, turn up the heat for and on-track fitness program leading to better health. Servings good for a lifetime of active living. See your fitness club or community center for details today. Recommended for 3-6 helpings per week for all age groups.