Archive for September 11th, 2010

Season churns up more turbulent weather

Season churns up more turbulent weather

| 11/09/2010 | 0 Comments

(CNS): As Igor strengthened into a category four hurricane on Sunday afternoon an area of showers and thunderstorms in the Caribbean remained less organised. However, forecasters from the NHC say it could still turn into a cyclone over the next few days. Regardless of development it is expected to bring some bad weather to the Cayman Islands on Monday or Tuesday. This broad area of low pressure located over Hispaniola has a fifty percent chance of developing over the next 48 hours the NHC said as environmental conditions appear favourable. Across the other side of the Atlantic TD12 also sprang to life as the season, true to predictions, continues to churn up turbulent weather.

 
Hurricane Igor the fourth of the 2010 hurricane season rapidly built to a category four hurricane as it continued its slow roll across the Atlantic. Maximum sustained winds are at 135 mph and Igor is moving at 14 mph the NHC said the storm is expected to turn toward the northwest and strengthen even further.  Hurricane force winds currently extend outward up to 40 miles with tropical storm force winds reaching 160 miles from the centre on its present path Igor is unlikely to pose a threat to land.
 
Meanwhile, tropical depression 12 has formed off the coast of Cape Verde Islands and the NHC says it expects the system to become a tropical storm tonight or tomorrow morning.
 

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JA closes one programme opens doors for next

JA closes one programme opens doors for next

| 11/09/2010 | 0 Comments

(CNS): As this year’s Junior Achievement programme draws to a close, eight students went on an all expenses paid trip to the Junior Achievement Canadian International Youth Leadership Conference, Next Generation Leaders. The business conference gives many high-potential young people across the world an opportunity to network and share experiences. As one group ends its time with the JA programme taking valuable experiences away JA organisers are now inviting applications for its next session when awhole new group of students try their hand in the business world.

 
 
This years 8 students faced real business challenges and developed strategies in collaboration with their global peers, University faculty and Industry volunteers during the international conference. And the experience will help them with leadership skills that they may well go on to use in the not too distant future.
 
“It was remarkable to see such a diverse group of young people come together as one,” said Programme Director Tara McField. “The energy the teams displayed was magical and the business challenge presentations were phenomenal. Our kids had an experience of a lifetime.”
 
With one more programme complete the opportunity for another group of young entrepreneurs opens as Junior Achievement (JA) is now accepting applications for it’s after school interactive Company Programme. Applications may be obtained from yourschool or by email jacayman@candw.ky. To be eligible to participate in the programme you have to be between the ages of 15-19 and actively in school (Public/Private High Schools and UCCI students qualify). The application deadline is 22 September.
 
Each year approx 250 students participate in the Company Programme, this year it could be YOU. This year 14 businesses are investing in your future allowing you the opportunity to gain new knowledge and insight into the world of business.
 

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YUDP lobbies government for insurance watchdog

YUDP lobbies government for insurance watchdog

| 11/09/2010 | 9 Comments

(CNS): As a result of hardship suffered by a number of young people being hit by drivers who are either uninsured or drunk, making their policies void, the YUDP is lobbying government to do something about the law and regulation of the industry. The young politicians said that some of the difficulties experienced are largely due to the fact the there is no government body responsible for monitoring and regulating the policies for general and motor insurance. Although insurance providers are licensed by Cayman Islands Monetary Authority (CIMA), the YUDP has called for an industry “watchdog” to monitor the sector and deal with complaints. (Photo Dennie WarrenJr)

“As there is no general insurance commission, insurers are, in essence, free to act at their own discretion with regard to fees, coverage and claim payments unless ordered otherwise by the court. A prime example of this was seen in a recent incident where a young lady’s vehicle was hit by a young man driving under the influence of alcohol,” said Chanda Glidden, Legal Council for the Young United Democratic Party (YUDP).
 
“The young man was clearly at fault and had fully comprehensive insurance, which should have covered her third party claim. However, his provider refused to pay because he was allegedly driving under the influence. “
 
Glidden said the young woman’s third party insurance was, of course, no assistance to her in this case, leaving her without a car and her only remedy was an expensive legal action against the driver.
 
The YUDP legal expert said this was not only unfair on the accident victim, but  she noted  that the law does not expressly permit insurance providers to exclude a third party claim where the person at fault is charged with driving under the influence.  “It appears that this is simply a policy that some insurance providers have adopted in the absence of a regulating body,” she pointed out.  “What is truly unfair is that a single consumer may, as required under the law, pay hundreds of dollars each year for the protection afforded by their insurer; yet when that protection is called upon, it falls short."
 
Cayman doesnot offer true “no-fault” insurance coverage, which provides for a person injured or whose car is damaged in an accident, to deal with their own insurance company, regardless of who is at fault. “The insurance companies would then determine the degree of fault to be assigned to each driver to ensure the at-fault driver’s premiums are adjusted appropriately,” Glidden explained.
 
Unofficial statistics indicate that accidents where uninsured parties are at fault are common but  the only recourse for the claiming party is to bring an action against them through the court.
 
“In order to counteract the third party claimant being left at such a severe disadvantage, some jurisdictions offer uninsured motorists policies or have implemented an uninsured motorists fund regulated by a government authority,” Glidden stated.   
 
The YUDP said it has brought these and other related issues to the attention of the government and is working in partnership with them to rectify the situation.
 
“In due course we hope to see a review of the motor insurance legislation and the establishment of an insurance commission in order to regulate the industry and to ensure that fair and efficient remedies are awarded to properly insured drivers,” the young politicians added.

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Training starts for census workers

Training starts for census workers

| 11/09/2010 | 1 Comment

(CNS): With the country’s 2010 census only a month away the Economics and Statistics Office has begun a six day workshop to train twenty people who in turn will train almost 400 census field supervisors and enumerators. The training is a key step in building a properly trained workforce for Census 2010, Cayman’s population and housing count that kicks off on Census Day (10 October or 10-10-10) and continues through November. The census will capture data on subjects such as health insurance, housing and mortality to help create a more comprehensive database to better aid planning for the Islands’ future.

 
“Of the 20 workshop participants, ten are from the Economics and Statistics Office, five from other government departments and five from the private sector,” said Census Manager Elizabeth Talbert.
Held at the Customs Conference Room, the workshop is jointly conducted by Talbert and the United Nations Population Fund’s Sandra Peredez, who is stationed in Belize.
 
Opening the workshop, Economics and Statistics Office Director Maria Zingapan stressed Census 2010’s importance not merely for gathering population figures but also as “Cayman’s biggest statistical capacity building exercise.”

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Restaurants offer solutions for diversity challenges

Restaurants offer solutions for diversity challenges

| 11/09/2010 | 6 Comments

(CNS): In the latest edition of Flicker, the Department of Environment’s monthly magazine bulletin, the Ecology Unit looks at lionfish suppers and Casuarina roasts and the restaurants that are addressing some of the challenges facing threats to species diversity. While Mezza is helping out with the islands’ invasive lionfish problem by serving up the reportedly tasty fish on its menu, Michaels, a new restaurant in Camana Bay, is hoping to offer a solution to the choking effects of the Casuarinas. The restaurant is offering people the opportunity to make some money by selling their unwanted trees.

Although Casuarina trees have been in Cayman a long time they are not native and they are something of a mixed blessing. While providing welcome shade on the beach, the shed pines actively smother all other species.

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Butterfield sells business back to Bentley Reid Group

Butterfield sells business back to Bentley Reid Group

| 11/09/2010 | 0 Comments

(CNS): Butterfield has sold its trust, wealth management and advisory businesses in Hong Kong and its trust operation in Malta back to the original founder the bank said this week. In October 2007, Butterfield acquired the entire share capital of the Bentley Reid Group, a privately held international wealth management company with offices in Hong Kong, Malta and the United Kingdom. Nic Bentley, Deputy Chairman, Butterfield Private Office (HK) Limited founder and former Chairman of the Bentley Reid Group, will reacquire the Malta and Hong Kong businesses.

 
The bank said that the former Bentley Reid operations in London however, have been successfully integrated with Butterfield’s private banking, asset management and family office businesses in the UK and have served to enhance the Group’s wealth management offering in that jurisdiction.  They are not affected by this transaction. 
 
As a result of the sale, in the third quarter Butterfield will take a charge of approximately $7.8 million, including a write-off of intangible assets of $4.2 million. The businesses being sold generated net income of $0.4 million in the first half of 2010.
 
Brad Kopp, Butterfield’s President & Chief Executive Officer explained the need for the sale.
 
 “As we work to return the Bank to a position of stability and profitable growth, we have decided to focus our resources on a smaller number of key jurisdictions. We look forward to working with Nic Bentley and his team to provide continuity of client services and relationship management to our valued clientele in Hong Kong and Malta and leverage our successful asset management business in the UK run by Rupert Bentley,” Kopp said.
 
 
Rupert Bentley, who was CEO of Bentley Reid Group prior to its acquisition by Butterfield in 2007, will remain with Butterfield Bank (UK) Limited in London in his capacity as Head of Asset Management. He will also join the Board of the new Bentley Reid Group. Butterfield Bank (UK) Limited will continue to manage investment portfolios for clients of the new Bentley Reid Group entities. 

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Cayman marks sixth anniversary of Hurricane Ivan

Cayman marks sixth anniversary of Hurricane Ivan

| 11/09/2010 | 4 Comments

(HMCI): As Igor rumbles across the Atlantic from its birth place south of the Cape Verde Islands, Cayman is also remembering another storm that came from the same place. It is six years this weekend since the infamous Hurricane Ivan hit these shores and it remains one of the most powerful hurricanes to hit the Caribbean in recorded history. On September 2 Ivan developed into a tropical depression, it became a tropical storm on the following day and reached hurricane status on 5 September. Eventually it made its way to the Cayman Islands when on Sunday 12 September the eye passed 21 miles South West of Grand Cayman with winds of 150 mph and gusts of 220 mph.

On September 7 and 8 Ivan had already damaged 90 percent of the homes in Grenada and killed 16 people. By Thursday morning on September 9, Ivan’s sustained winds reached 160 mph making it a rare category 5 hurricane on the Saffir-Simpson scale. On September 11 Ivan began affecting the Sister islands of Cayman Brac and Little Cayman with tropical storm winds and Grand Cayman began experiencing tropical storm winds later that afternoon.
 
According to information from the National Weather Service the centre of Ivan was located 113 miles SE of Grand Cayman by 10 pm, and at that time hurricane force winds of over 100 miles per hour were already being experienced on the island. At 5am on Sunday the storm surge from the North Sound was peaking at 10 feet (National Weather Service). 
 
The hurricane made its closest approach at 10 am on Sunday when the eye passed 21 miles SW of the Grand Cayman with winds of 150 mph and gusts of 220 mph. As the storm continued on its track, storm surge and battering waves heavily affected the south coast of Grand Cayman. Ivan was a slow moving hurricane which increased the exposure of the Island to hurricane force winds as well as increased the total amount of rain.
 
Hurricane Ivan took the lives of two persons on Grand Cayman and it temporarily displaced significant proportions of the population. All persons experienced the loss of electricity, water and access to telecommunications for some period immediately following the disaster.
 
The three most affected districts were George Town, Bodden Town and East End. Together these three districts account for 75% of the total population on Grand Cayman. 402 people were treated for lacerations, wounds, removal of foreign bodies, fractures and burns as a result of the disaster.
 
However, the general health and well being of the population was good and was well maintained by dedicated health care professionals, first responders and the kindness of neighbours.
 
The total economic impact to the Cayman Islands was estimated by the United Nations ECLAC team to be 3.4 billion (183 % of GDP). Approximately 83% or 13,535 units of the total housing stock in the Grand Cayman suffered some degree of damage. Dwellings which were situated on the sea shore, in low lying, or swampyareas suffered the most severe damage. Older and less well constructed housing was also severely affected.
 
Four per cent (4%) of homes that were affected were so severely damaged that they required complete reconstruction. 70%, or 9, 475, dwellings suffered severe damage which resulted from sea surge or damage caused by winds to roofs, windows and doors.  
 
The remaining 26% or 3,519 dwellings, suffered minor damage caused by partial roof removal, low levels of water inundation, or flying roofs and floating objects such as containers. The total financial effect on the housing sector was estimated at CI$1,444,868,244. (1.4 billion) The financial effect on the finance (commerce) and tourism sectors were estimated at around CI$ 460 million each.
 
Insurance coverage while it was widespread for both the private sector and government infrastructure only covered part of the assets damaged or destroyed and in most cases did not cover income lost or the business interruption. The ECLAC team estimated that the amount of per capita damage and losses was US$75,700 per person. This figure is the highest ever encountered by ECLAC.
 
The direct physical damage to the Cayman Islands was estimated to be CI$ 2.4 billion – a figure that far exceeded the best previous (annual) construction performance of the Cayman Islands (which stood at  CI $ 400 million). Recovering from the damage therefore stretched capacity and posed enormous challenges in terms of importing large amounts of labour and building materials over a relatively short period of time.
 
The value of imports increased in 2004 by 30.5 percent and increased by a further 94.8 percent in the first quarter of 2005 (ECLAC Report). The dramatic increase in imports gives a good indication of the huge amount of raw materials and finished goods that were imported as part of the rebuilding effort. With so many properties rendered uninhabitable, and that combined with the increase in imported labour required for the rapid re-build, the demand for rental properties surged and inflation quickly followed. 
 
Statistics show that consumer inflation for the month of March 2005 was 11.1 percent higher than March 2004 (Economics and Statistics Office). Gradually the housing stock was repaired, new accommodation was constructed and at the same time the demand for labour decreased as construction activity returned to more normal (pre-Ivan) levels.
 
Not surprisingly, the Cayman Islands was left with a glut of rental accommodation which drove down prices and this effect was compounded by a slowing global economic environment.
 
Since Hurricane Ivan the Cayman Islands have enhanced their hazard management programme and strategy. In keeping with post Ivan impact recommendations and sound international strategies the Government established an office to be the focal point of disaster risk management. This office, Hazard Management Cayman Islands (HMCI) was launched in 2007 and became fully operational January 2008.
 
The office assumed the responsibilities of the former National Hurricane Committee and also took on additional responsibilities relating to all hazards that pose a threat to the Cayman Islands. HMCI is also responsible for the management of the National Emergency Management Center (NEOC). Since the inception of the office HMCI has activated the NEOC for response to Hurricane Gustav 2007 and Paloma 2008, coordinating the national response to these events.
 
The recovery from Hurricane Ivan was a national effort and the subsequent effort to make the Cayman Islands better prepared and more resilient to hurricanes has involved every sector of the community, from Government agencies, to the private industry, to charitable donors and volunteers from a range of Non Governmental Organisations (NGOs) such as the Red Cross and the Adventist Disaster Relief Agency (ADRA).
 
Some significant strides made in enhancing the preparedness and response mechanism for the Cayman Islands include:
 
The retrofitting and strengthening of shelters, and upgrading their level of self  sufficiency (so each shelter can operate in isolation for extended periods of time)
Erection of directional signs for the shelters
The development of a storm surge atlas to assist in the identification of flood prone areas the retrofitting of the hospital to reduce the impact of flooding on the hospital grounds
The protection of road infrastructure through the construction of sea walls and increased elevation of new roads
The development of a hazard focused, informational website Caymanprepared.ky
The development of a national hurricane plan
The mandatory requirement that all government agencies develop contingency plans to deal with the effects of a hurricane
New technology and equipment for the national response teams to monitor and coordinate response to any event
Increased community participation in preparedness and response activities within the districts
 
Hurricane Ivan Summary
 
Maximum sustained winds: 150 mph
Peak wind gusts: 220 mph
Rainfall 12 inches: (7 pm 11/09/2004 to 7 am 13/09/2004)
Pressure: Below 970 mb
Storm surge: Estimated 8 to 10 feet
Wave heights (observed estimates 20-30 feet)
Duration of winds greater than 100 mph: 7 hours
Damage assessment: $1.5 to $2 billion in building damage
School days lost: 25 to 40 days
Approximately 6,500 people sheltered in formal shelters, the hospitals and large office buildings
Approximately 10,500 people left the Island by plane from September 9 to 30.
Approximately 8500 cars were destroyed
 
 
 
 

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University offers opportunity to appreciate local dance

University offers opportunity to appreciate local dance

| 11/09/2010 | 0 Comments

(CNS): The University College of the Cayman Islands (UCCI) is offering a new course on Caribbean and local dance forms exploring the role of traditional Caribbean its meaning, purpose and relationship to other art forms in contemporary Caymanian society. The course is an intentional departure from the traditional academic norm at UCCI as UCCI President Roy Bodden said arts have much to offer in terms of personal growth and development. Facilitated by Adjunct Professor Dr. Monika Lawrence, from the University of Technology in Jamaica, as well as physically experiencing selected dance styles, students can study dance theory and evaluate Caribbean dance history within the context of cultural identity and development.

 
Maintaining his goal of developing the ‘whole man,’ Bodden said he hopes to inspire UCCI students by offering them a wide selection of disciplines. He believes the arts help to build self-confidence and other characteristics that can easily be transferred to traditional academic courses. More importantly, he said these subject areas build altruism. Ultimately he hopes that UCCI students will understand that acquiring an education extends beyond improving personal circumstances and that, with education, comes a moral obligation to work towards the improvement of community and society.
 
“Cayman will never become great if our graduates are concerned only about personal wealth and acquiring the latest status symbols,” Bodden explained. “While financial stability is important, helping the under-privileged and working to uplift the community is of equal importance.
 
“The performing and visual arts are areas through which students can examine themselves; discover their abilities and potential; understand their strengths and weakness, and the importance of all their contributions. Once they develop these skills the sky can indeed be the limit,” he added.   
 
Dr. Lawrence, a former dancer with the late Rex Nettleford’s National Dance Theatre Company and founder of the Stella Maris Dance Ensemble, also spoke of the importance of the arts. “Youngsters have to learn about their own culture and appreciate it to impart it,” she explained.
 
“Students who engage in the arts tend to have a better understanding of themselves, and a more positive outlook on who they are. These subjects help them understand why we take certain cultural norms for granted. The power of the arts is phenomenal — I’ve seen shy individuals become more assertive and confident. I’ve even seen how the arts can help students to cope with unfamiliar subject matters.”
 
The Introduction to Caribbean Dance and Culture course will be offered twice weekly on Mondays and Wednesdays from 6:00 p.m. – 7:30 p.m.
 For more information on this or other arts and humanities courses, visit www.ucci.edu.ky. Alternatively, email Dr. Lawrence at Monika_law@hotmail.com or Registrar John Frederick by emailing jfrederick@ucci.edu.ky or by calling 623-0520.
 

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Minister calls on community to tackle diseases

Minister calls on community to tackle diseases

| 11/09/2010 | 0 Comments

(CNS): On Caribbean Wellness Day the health minister has said that despite medical advantages in our region, it faces the highest rates of chronic disease in the Americas. Mark Scotland said that while we have more knowledge and better testing, chronic illness figures are increasing, especially in childhood obesity and diabetes. He noted, however that these conditions are preventable if people make conscious decisions to live better. He called on parents to make better choices about health and lead by example with how they spent leisure time and the decisions they made in the grocery store.

Mark Scotland’s message:

Caribbean Wellness Day was first celebrated three years ago to promote healthy living and encourage people to develop good health practices. With the theme ‘love that body’, this day places emphasis on national and community level activities that aim to improve the people’s health.

And so, as we celebrate this year’s Caribbean Wellness Day, it is fitting – and imperative – that we pay attention to the pending health crisis that faces our region. Ailments such as hypertension, ischemic heart disease and stroke, cancer, chronic respiratory diseases and diabetes are the leading causes of premature death in this part of the world. A staggering two of three deaths occurring in persons younger than 70 years results from a chronic disease.

Ironically, even as this region has made great strides in securing better medical care for its citizens, we still find ourselves facing the highest rates of chronic disease in the Americas. We have more knowledge and better testing, but we are still witnessing rapidly increasing chronic illness figures, especially in childhood obesity and diabetes.

Apart from negatively affecting the quality of life of sufferers and their families, chronic diseases impose a huge financial burden on individuals and governments alike. Indeed, according to a CARICOM estimate, the societal costs of diabetes alone in Latin America and the Caribbean amounted to some $53 billion in 2000.

But there is good news: While it is escalating, this chronic disease epidemic is in large part preventable, particularly if we all make conscious decisions to live better.

In this regard, we are fortunate here in Cayman to see a growing partnership between the private and public sector in securing the long-term health of our population. For instance the free health screenings (for diabetes, hypertension and cholesterol) on offer this month, compliments of the Heart Health Centre and the Cayman Islands Health Services Authority.

The Public Health Department will also continue this month with its health awareness campaign, presenting school children with fruit and water at school.

Of course governments should provide good healthcare and support, but the sobering truth is that we are the only ones who can thwart this potentially crippling health emergency. Truly then, the difference does start at home. It begins with the example we set as parents and it flows from the simple choices we make in the supermarket and in pursuing our recreational activities.

My hope therefore is that this Caribbean Wellness Day will inspire you to ‘love that body’ and make at least one positive change in your life. Without question, living healthily is one of the best investments you can possibly make for you and your family. So why wait?

 

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Love that body

Love that body

| 11/09/2010 | 2 Comments

The observance of Caribbean Wellness Day (CWD) has been one of the commitments made by the Caribbean Community (CARICOM) heads of government in the fight against chronic diseases. Initiated in 2008, this is a collective regional recognition of the physical, economic and social burdens caused by lifestyle-related diseases such as diabetes, hypertension, stroke, heart disease, obesity and some types of cancer.

The corresponding theme “Love that Body” aims to heighten awareness of health and well being, encourage persons to engage in regular physical activity and choose healthy lifestyles.

In this third year of marking CWD, it cannot be stressed enough that these chronic diseases are the leading cause of mortality in the world, representing 60% of all deaths (WHO, 2008). More importantly, up to 80% of heart disease, stroke, and type 2 diabetes, and over 1/3 of cancers could be prevented by eliminating the common risk factors of tobacco use, unhealthy diets, physical inactivity, and excessive alcohol intake.
Based on a wealth of scientific evidence, the World Health Organization (WHO) asserts that unhealthy diets and physical inactivity are 2 of the main risk factors for elevated blood pressure, elevated blood glucose, abnormal cholesterol levels, overweight/obesity, all of which precede the major chronic diseases listed above. 
Fortunately, these risk factors are within our control to change, both as individuals and as a society. Collectively small changes should lead to a big difference in our health now and for the future.
The following recommendations are those based on the most recent scientific evidence surrounding healthy lifestyles to prevent disease and promote wellness:
 
Choose whole grains, legumes, and staples high in fibre:
Base your diet around whole grains, legumes, and staples high in fibre.
Ensure half of your daily intake from grains is whole grain.(Brown rice, whole wheat bread and pasta, whole wheat crackers, bran and oat cereals.)
Increase fiber also with staples and legumes such as breadfruit, sweet potato, green banana, pumpkin, beans, peas, and lentils.
Enjoy at least 5 portions-a-day of fruits and vegetables:
1 Portion = 1 medium sized fruit, 2 small fruits, ½ cup sliced fruit, 1 cup berries, handful of grapes, 1 cup raw vegetables, ½ cup steamed vegetables.
Include at least 1 dark green leafy vegetables daily such as callaloo or broccoli for iron, folate, and calcium.
Include at least 1 orange /yellow fruit or vegetable daily such as carrots, cantaloupe, or orange/red/yellow sweet peppers for beta carotene and vitamin C.
Choose more fresh or frozen produce rather than canned, which usually have added salt and/or sugar.
Limit added sugars or foods and beverages with added sugars:
Ensure that energy (calories or kcals) from added sugars is not more than 10% of total calories (for example, no more than 200 kcals from sugar per day on a 2,000 kcal diet).
Use fresh or dried fruits to added sweetness to baked goods and cereals.
Choose smaller portions of treats such as candy, cakes, cookies, puddings, and other dessert items, and consume these less often.
Drink much less sodas, fruit punch, juices, and pre-sweetened beverages.
Opt for more water (at least 6-8 glasses a day) and reduced sugar beverages such as diet soda, sugar free powdered drink mixes, unsweetened ice tea, and diluted natural fruit juice.
Use a substitute sweetener, such as Equal or Splenda or Stevia brands, to sweeten foods and beverages instead of using sugar.
Limit total fats, especially saturated and trans fatty acids:
Ensure that calories from total fat do not exceed 35% of total calories (for example, 78 grams total fat/d on a 2,000 kcal diet).
Limit calories from saturated fat to <7% of total Calories (for example, 15 grams saturated fat per day on a 2,000 kcal diet).
Avoid the trans fats found in products with hydrogenated vegetable oils, full cream dairy products, fatty meats, fried foods, and commercially baked goods.
Choose lean meats and trim off any visible fat and skin from poultry before cooking.
Use cooking methods that do not need much oil or drippings, such as baking, grilling, steaming, broiling, boiling, or even microwaving.
Select low fat dairy products like skim or 1% milk and reduced fat cheeses and yogurts.
Include sources of mono/polyunsaturated fats such as fish (salmon, herring, mackerel, sardines, fresh tuna), nuts, and seeds.
Choose vegetable oils, such as canola, safflower, sunflower or olive oil, but still use in small amounts.
Use soft margarine/spread as a substitute for hard stick butter. Look for 0g trans fat on the nutrition facts label. 
Limit salt (sodium) intake:
Limit salt to 6 g a day, or 2400 mg sodium chloride.
Use less salt in cooking and avoiding added salt at the table.
Flavour foods with pepper (either black or white), herbs, spices, lemon/lime juice, vinegars, wine, and salt free seasonings.
Make homemade soups and sauces without adding stock cubes.
Buy less canned and processed foods, and choose fresh or frozen meats and vegetables as often as possible.
Drink alcohol in moderation:
Men: Limit to 2 drinks daily.
Women: Limit to 1 drink daily.
One drink = 1 beer, 4-5 oz glass of wine, and 1.5 ounces 80-proof liquor.
 
 
Be active:
According to WHO, different types and amounts of physical activity are required for different health outcomes. At least 30 minutes of regular, moderate-intensity physical activity on most days reduces the risk of cardiovascular disease and diabetes, colon cancer and breast cancer. Muscle strengthening and balance training can reduce falls and increase functional status among older adults. For weight control, research has shown that more activity, up to 60 minutes on most days, may be required for some people (Blair, 2004).
Current specific recommendations from the Centers for Disease Control include:
Cardio or aerobic activities.
Achieve the aerobic activity recommendation through one of the following options: A minimum of 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week, or
A minimum of 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week
 
Resistance, strength-building, and weight-bearing activities.
Strength training activities, such as weight lifting, maintain and increase muscle strength and endurance. Two days a week, incorporate strength training into your routine. Aim to complete 6-8 strength training exercises, with 8–12 repetitions per exercise.

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