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Holistic Based Health Nutrition Programs eClasses by Certified Holistic and Health Counselor Irina Wardas

WOMEN'S FUN HEALTH TOOLS AND RECIPES

Free Report

Free Report

(value $19.95)

 

Exclusive Report for Women: "Hormones - a Survival Kit"

Basic steps to reduce PMS, cramps & hormone imbalances

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"Tell me what you eat, and I will tell you what you are" Anthelme Brillat-Savarin

 

 

 

Free Report

Free Gift

(value $29.95)

 

e-book "How to Feel and Look Fabulous One Step at a Time"

Health Tips, Recipes, Facials and much more ...
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Tools to help you with your holistic health and wellness

 

Whats Your Birth Sign?

Year
Month
Day
Sun Sign:
Chinese Sign:
 

 

Calculate your WHR (Waist to Hip Ratio).

Waist girth - measured between pelvis upper edge and the lowest rib:
Hip measurement measured at the broadest point:
WHR:

Explanation: The WHR is a measure of the fat distribution in the body. An increased health risk exists for women with a WHR of 0.85, and for men starting from a WHR of 1.0.

Find Your Body Mass Index

Your Weight: lbs.
Your Height: Ft. In.
 

According to the Panel on Energy, Obesity, and Body Weight Standards published by American Journal of Clinical Nutrition, your category is:

  • Underweight = <18.5
  • Normal weight = 18.5-24.9
  • Overweight = 25-29.9
  • Obesity = BMI of 30 or greater

 

Activity/Calories Used Calculator

Select an Activity
Time
(mins)
approximate calories
used

 

Body Fat Calculator

Body Fat Guidelines
Age Healthy Body Fat % (Women) Healthy Body Fat % (Men)
20-39 21-32% 8-19%
40-59 23-33% 11-21%
60-79 24-35% 13-24%

 

 

 


 

 

FOOD CALORIE COUNTER

Check the foods you plan to eat and select the servings.
Scroll to the bottom for full calorie tally.

Food/Drink Items

Calories

Servings

Turkey breast, roasted - 1 oz.
Turkey, dark meat - 3.5 oz.
Ham, fresh - 3.5 oz.
Ham, smoked - 3.5 oz.
Ham, cured - 3.5 oz.
Roasted duck, with skin - 3.5 oz.
Roasted duck, w/o skin - 3.5 oz.
Candied sweet potatoes - 1/2 cup
Baked sweet potato - 1 small
Mashed potatoes - 1/2 cup
Cooked brocolli - 1/2 cup
Cooked carrots - 1/2 cup
Cooked asparagus - 1/2 cup
Green peas - 1/2 cup
Green beans - 1/2 cup
Acorn squash - 1/2 cup
Butternut squash - 1/2 cup
Summer squash - 1/2 cup
Wheat roll - 1
Biscuit - 1 whole
Yeast (sweet) roll - 1
Hard roll - 1
Homemade cornbread - 1 piece
Bread stuffing - 1/2 cup
Cornbread stuffing - 1/2 cup
Tub margarine - 1 tsp.
Stick margarine - 1 tsp.
Butter - 1 tbsp.
Homemade brown gravy - 1/4 cup
Cranberry sauce - 1/4 cup
Eggnog - 1/2 cup
Skim milk - 1 cup
Whole milk - 1 cup
Coffee - 8 fl. oz.
Cola - 12 fl. oz.
Whiskey - 1 fl. oz.
Beer, regular - 12 fl. oz.
Beer, light - 12 fl. oz.
Beer, nonalcoholic - 12 fl. oz.
White wine - 4 fl. oz.
Red wine - 4 fl. oz.
Wine cooler - 8 fl. oz.
Dessert wine/aperitif - 4 fl. oz.
Pecan pie - 1/8 pie
Pumpkin pie - 1/8 pie
Apple pie - 1/8 pie
Sweet potato pie - 1/8 pie
Sugar cookie - 1
Heavy whipping cream - 1 tbsp.
Non-dairy whipping cream - 1 tbsp.
Premium vanilla ice cream - 1/2 cup
Light vanilla ice cream - 1/2 cup
Fruitcake - 1 piece
Total calories:
 

 

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