600 – High-impact Aerobics / Badminton at competitive level, single / Carrying 75 pounds loads / Stationary Cycling at 15 miles per hour / Handball at social level / Heavy Manual Work / Rowing Machine at vigorous pace / Squash at social level / Free-style Swimming at 40 yards per minute / Tennis at competitive level, single.
570 – Jogging at 5 miles per hour.
540 – Cycling at 11 miles per hour / Rope Skipping at 70-80 steps per minute / Skiing at fast pace.
480 – Badminton at social level, single / Basketball at social level / Cycling at 10 miles per hour / Football at competitive level / Soccer at competitive level / Ice Hockey at competitive level / Judo at competitive level / Karate at competitive level / Rollerblading / Walking at 5 miles per hour / Walking Up-the-Stairs / Water Skiing.
450 – Calisthenics (physical exercise without weights) / Downhill Skiing at light pace / Free-style Swimming at 30 yards per minute.
420 – Medium-impact Aerobics / Stationary Cycling at 10 miles per hour / Dancing at fast pace / Gardening (digging) / Ice Skating / Tennis at competitive level, double / Tennis at social level, single / Walking at 4.5 miles per hour.
390 – Cycling at 8 miles per hour / Horseback Riding at fast trot / Walking at 4 miles per hour.
360 – Table Tennis, single / Tae Kwon Do.
330 – Dancing at Foxtrot pace / Walking at 3.5 miles per hour.
300 – Badminton at social level, double / Cycling at 6 miles per hour / Golf, carrying the golf bag / Mapping Floors / Rowing Machine at easy pace / Rowing for pleasure / Sailing, handling small boats / Free-style Swimming at 20 yards per minute / Tennis at social level, double / Volleyball at social level in 6 people team, Walking at 3 miles per hour / Water Aerobics at mild pace / Weight Training.
270 – Horseback Riding at trotting speed / Tae Chi.
240 – Low-impact Aerobics / Billiards / Cycling at 5 miles per hour / House Cleaning / Playing a Musical Instrument, like piano / Snooker (game using the pool table) / Yoga.
210 – Playing Frisbee / Manual Typing.
180 – Bartending / Gardening (weeding) / Horseback Riding at walking pace / Isometric Exercises / Walking at 2 miles per hour / Walking Down-the-Stairs.
150 – Golf using a power cart.
120 – Darning (sawing technique) / Desk Work / Driving a car / Fishing, recreational / Knitting / Playing Cards at social level / Sawing / Standing / Electric Typing / Walking at 1 mile per hour / Writing, sitting at the desk.
72 – Watching TV.
60 – Lying Down / Sitting / Sleeping.

Here are some tips to consider when you design your Weight Loss and Maintain Weight programs:
1. You have to set your goals realistically for your health, age, weight, and height.
2. Write down your food preferences and design your programs around these.
3. Set your daily number of meals and snacks you will have and stick with it; is better to have more meals and snacks then less.
4. Establish your desired Weight Loss Rate in pounds per week.
5. A weight loss of 1 lb/week it is recommended by most physicians.
6. Make a list of physical exercise you can practice and do it.
7. The first few pounds are easy to lose; after this is getting harder and harder.
8. Don’t get too excited after you lose a few pounds.
9. Don’t go back to your old habits and diet because those pounds are coming back extremely fast and you are going to add some more on top.
10. After you lose the weight you want, you have to follow the Maintain Weight program.
11. You should weigh yourself every day, at the same time of the day, best is in the morning. If you gain more then 2 pounds go back to your Weight Loss program until you shed those 2 pounds.
12. If you gain weight too fast following your Maintain Weight program, this needs to be adjusted.
13. Commitment, Motivation, Determination, Planning are everything in this game.
The Weight Loss programs I will provide in this blog are natural diet programs. The calories count is based on Food and Drug Administration and National Institute of Health standards.
The Weight Loss and Maintain Weight programs have to be planned very detailed. If you can’t do this please contact me at info@weightndiet.com and we’ll work out your plan.

To help you designing your Weight Loss program, here is a list of foods and drinks which have less than 20 calories per serving. They can be used as supplements or snacks. Do not use more than 2-3 servings a day. Otherwise the calories in these food items would need to be considered as a part of the food servings allowed in your diet plan.
Salad greens: endive; lettuce; romaine; spinach.
Sweet substitutes: candy, hard, sugar-free; gelatin, sugar-free; gum, sugar-free; jam / jelly, sugar-free (less than 20 cal/2 tsp.); pancake syrup, sugar-free(1-2 tbsp.); sugar substitutes (saccharin aspartame); whipped topping (2 tbsp.).
Fruits: cranberries, unsweetened(1/2 cup); rhubarb, unsweetened (1/2 cup).
Vegetables (raw, 1 cup): cabbage; celery; Chinese cabbage; cucumber; green onion; hot peppers; mushrooms; radishes; zucchini.
Condiments: ketchup (1 tbsp.); horseradish; mustard; pickled dill, unsweetened; salad dressing, low-calorie(2 tbsp.); taco sauces ( 3 tbsp.); vinegar; seasonings; basil (fresh); celery seeds; chili powder; chives; cinnamon; curry; dill; flavoring extracts (vanilla, almond, walnut, peppermint, butter, lemon, etc.); garlic; garlic powder; herbs; hot pepper sauce; lemon; lemon pepper; lemon juice; lime; lime juice; mint; onion powder; oregano; paprika; pepper; pimento; spices; soy sauce, low-sodium(” lite”); wine, used in cooking(1/4 cup); Worcestershire sauce.
Drinks: bouillon or broth without fat; bouillon, low sodium; carbonated water; club soda; cocoa powder, unsweetened (1 tbsp.); coffee; tea; drink mixes, sugar-free; tonic water, sugar-free.

This is an article that should be sent to anyone important in your life.

Cancer update from John Hopkins Hospital:
1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billions. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.
2. Cancer cells occur between 6 to more than 10 times in a person’s lifetime.
3. When the person’s immune system is strong, the cancer cells will be destroyed and prevented from multiplying and forming tumors.
4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.
5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.
6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastrointestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.
7. Radiation, while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.
8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However, prolonged use of chemotherapy and radiation do not result in more tumor destruction.
9. When the body has too much toxic burden from chemotherapy and radiation, the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.
10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.
11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.
CANCER CELLS FEED ON:
a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and this might be harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts.
b. Table salt has a chemical added to make it white in color. Better alternative is Bragg’s aminos or sea salt.
c. Milk causes the body to produce mucus (later studies did not confirm this), especially in the gastrointestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk cancer cells are being starved.
d. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.
e. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).
f. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. It is best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.
12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines becomes putrefied and leads to more toxic buildup.
13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body’s killer cells to destroy the cancer cells.
14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body’s own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body’s normal method of disposing of damaged, unwanted, or unneeded cells.
15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, unforgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.
16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.
17. No plastic containers in microwave. Recently, Dr. Edward Fujimoto, Wellness Program Manager at Castle Hospital , was on a TV program to explain this health hazard. He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food. You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else. Paper isn’t bad but you don’t know what is in the paper. It’s just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.
18. No water bottles in freezer. Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxin chemicals cause cancer, especially breast cancer. Dioxins are highly poisonous to the cells of our bodies. Don’t freeze your plastic bottles with water in them as this releases dioxins from the plastic.
19. No plastic wrap in microwave. Also, Dr. Edward Fujimoto pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.