References
healthy diet fit body
Per day
to fight hypertension and high blood pressure
fruits and vegetables in general are the best.
increase potassium - 4700 mg : bananas, potatoes (no, you can’t have french fries), canned white beans, yogurt, halibut, tuna, lima beans and winter squash
reduce sodium (most important for reducing hypertension, others are secondary) - 2300 mg (approx 1 tablespoon) : salty snack eaters eat 4X as much while average americans eat 2X as much
magnesium - 500 - 1000 mg: in a well-bal diet.
(increase) calcium - 800 - 1000 mg: average american gets half. Take supplement with 3-400mg.
** Vitamin D **
People have not figured out on D!! Just read this on WebMD and on MSN Health, and you will see that the experts have no freaking clue as to HOW MUCH D we need. Ask my doctor if I need to take D. I was going to order D supplements (since thru diet, getting 2000IU is almost impossible?) but I'm hesitant now. More info needed...
For me, I figure about 2000 IU (dark skinned, not enough sun exposure). Get this thru supplement since D is hard to get from food and since sun is not always available.
The U.S. Recommended Dietary Intake for vitamin D is currently 400 International Units (IU). However, research is suggesting that may not be enough. In fact, a recent study in the American Journal of Clinical Nutrition suggests that doses of 3,800 to 5,000 IU may be needed to maintain optimal blood levels, as the body doesn't absorb all it takes in. The official safe upper-limit (UL) for vitamin D intake is 2,000 IU, although many researchers are now saying this is much too conservative and it should be reset to 10,000 IU. However, scientific organizations are slow to change their recommendations, so it may be a while before the official UL is reset to a higher level.
A minimum of 1,000 IU every day is recommended. Keep in mind if you're overweight or dark-skinned, you are at a high risk for deficiency.
One cup of fortified milk has only 100 IU of vitamin D (we actually get much more vitamin D from the sun than we could ever get from food).
If you expose your face, arms, back, or hands to the sun three times per week for 15 minutes between 11 a.m. and 2 p.m., you'll get a dose of about 3,000 IU of vitamin D. So, before you slap on the sunscreen, give yourself this small amount of sun exposure. Then, you can put on the sunscreen to avoid over-exposure to the sun.
Heart disease prevention
maintain body weight
exercise
low saturated and trans fat
high omega3 fatty acid
keep LDL below 100, HDL over 40
be happy
Whey protein
.7 * body wt of about 150 = 105 gm of whey (too much??)
still sounds too much. taking 20g scoop 4 times already sounds enough.
space it out daily so liver/kidney is not overworked
isolate form is better but more expensive, mix of isolate and concentrate (higher % of isolate though) gives you biggest bang for buck
What to eat before during after excercise?
after exercise, only 10-20g of protein says this article!!
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Saturday, May 30, 2009
Tuesday, April 14, 2009
Options: Exercise and Assignment
https://www.thinkorswim.com/tos/displayFaq.tos?categoryKey=TRADING
How do I exercise an option contract prior to expiration?
If you trade options, it's imperative that you understand the basics of exercise and assignment. You don't need to know all the theoretical details, but you must be prepared for it, especially if you're short options where you don't control the exercise feature. Learn more in the "Exercise and Assignment, Early or Otherwise" section of the Option School section of our website. Remember that clients are required to submit an electronic exercise advice by 3:20 pm CST.
How do I know that I have been assigned on a short option?
If you are short any options that are in the money you should check your account daily to see if you have been assigned. In the case of early assignment (assignment prior to expiration) we will make every attempt to reach you prior to the opening of the market on the day we receive the exercise notice on your behalf, but you still need to maintain the habit of checking your account personally.
At expiration, any equity option that is .01 of a point or more in the money will be automatically assigned. In addition, in the money cash-settled options are exercised on the holder's behalf. There is too much volume on expiration to contact each person individually, so you need to check your accounts on the TOS system on Monday morning after expiration to see where you stand. In any case, our clearing firm will send you a confirmation showing your purchase or sale of stock on an exercise.
Please explain automatic exercise at expiration.
Equity options that are in-the-money by .01 of a point or more by the close of trading on the Friday before expiration are automatically exercised. Clients who wish to exercise options that are in-the-money by less than .01 of a point must notify us electronically via the exercise page by 3:20 pm CST.
How do I exercise an option contract prior to expiration?
If you trade options, it's imperative that you understand the basics of exercise and assignment. You don't need to know all the theoretical details, but you must be prepared for it, especially if you're short options where you don't control the exercise feature. Learn more in the "Exercise and Assignment, Early or Otherwise" section of the Option School section of our website. Remember that clients are required to submit an electronic exercise advice by 3:20 pm CST.
How do I know that I have been assigned on a short option?
If you are short any options that are in the money you should check your account daily to see if you have been assigned. In the case of early assignment (assignment prior to expiration) we will make every attempt to reach you prior to the opening of the market on the day we receive the exercise notice on your behalf, but you still need to maintain the habit of checking your account personally.
At expiration, any equity option that is .01 of a point or more in the money will be automatically assigned. In addition, in the money cash-settled options are exercised on the holder's behalf. There is too much volume on expiration to contact each person individually, so you need to check your accounts on the TOS system on Monday morning after expiration to see where you stand. In any case, our clearing firm will send you a confirmation showing your purchase or sale of stock on an exercise.
Please explain automatic exercise at expiration.
Equity options that are in-the-money by .01 of a point or more by the close of trading on the Friday before expiration are automatically exercised. Clients who wish to exercise options that are in-the-money by less than .01 of a point must notify us electronically via the exercise page by 3:20 pm CST.
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