The connection between body fat distribution and health risk
Medical studies have shown that ‘weight management' through the reduction of excess body fat plays a fundamental role in fighting disease and maintaining superior health. The research also linked the stress of excess body fat to major physical conditions such as, cancer, stroke, hypertension, and heart disease.
Without a doubt, excess body fat is a health hazard and should be avoided. One of the best ways to find out if you are normal, overweight, or obese, is by determining your BMI, or Body Mass Index. To calculate your Body Mass Index, take your weight (in kilograms), and divide it by your height (in meters) squared. A score of:
• 25.0 - 30.0 means you are overweight,
• 30.0 - 40.0 points to obesity,
• 40 and above classifies you as morbidly obese.
Since BMI describes the body weight relative to height, it is strongly associates with the total body fat content in adults - children's calculations are more complicated, because they also have to take gender and age into account.
Body shape and body fat distribution is important in determining a number of health risks. How your body is shaped, and where the fat bulges are hiding, is indeed relevant to your health. For example, the fat cells around the abdomen will release their fat more eagerly into the bloodstream than other fat cells. This means that ‘pot-belly' victims are more likely at risk to get narrowing arteries, diabetes and cancer. Fat mainly deposited in the lower half of the body, such as the buttocks, thighs and hips does not appear to have the same risk factor. Also, weight deposits in the waist region are generally more characteristic for men than women.
Are you at risk for disease?
Unlike popular belief, not just a big person is at risk for disease. A small individual with large abdominal fat stores (i.e. a ‘pot belly') increases his/her chances to get sick as well. The association between health risks and body fat distribution is usually determined as follow:
• Least risk - slim built without pot belly
• Moderate risk - overweight without pot belly
• Moderate to high risk - slim built with pot belly
• High risk - overweight with pot belly.
Waist circumference health risk indicator by gender
Waist Circumference indicates medical problems by men and women differently.
In men:
• 94 cm to 101 cm - risk increases
• 102 cm or more - risk increases substantially.
In women:
• 80 cm to 87 cm - risk increases
• 88 cm or more - risk increases substantially.
Other vital information
• Most people store their body fat in two distinct areas: around their hips (pear shape) and around their middle (apple shape).
• A person's genes will increase the tendency to develop fat around the waist.
• Being sufficiently physically active and not smoking will help decrease body fat.
• Eating unsaturated fat instead of saturated fat can decrease the risk of developing abdominal obesity.
• Age counts. Men older than 45, and postmenopausal women, all with too much body fat increase their chances to get severely sick.
So, if you are concerned about your health, why not take the time to determine your BMI?
Article Source: http://www.ArticleStreet.com/
Showing posts with label how to lose weight. Show all posts
Showing posts with label how to lose weight. Show all posts
Thursday, May 28, 2009
Monday, May 4, 2009
Green eggs and ham anyone?
I wanted to share a recipe from my new book The Soccer Mom weight loss program! It's a fun and nutritious sandwich that even the fussiest of kids will eat! The added bonus is that it's fun and nutritious for Mom (and Dad) too! Loaded with protein and healthy Omega's, it will keep you going and feeling energized all through the afternoon.
Green Eggs and Ham Sandwich
Ingredients
1 hard-boiled egg
1/2 peeled and pitted avocado
2 teaspoons lemon juice
2 slices whole-grain bread
2 ounces extra lean baked ham
salt and pepper to taste
Directions
In bowl, mash together egg with avocado until well blended to desired consistency. Stir in lemon juice. On one of the slices of bread, arrange slice of ham. Top with "green egg" mixture; cover with remaining slice of bread. With serrated knife, slice into quarters and serve.
Makes 1 sandwich
Nutritional Information
230 calories
18 g protein
19 g total fat
3.3 g saturated fat
30 g carbohydrates
7 g fiber
220 mg cholesterol
520 mg sodium
Green Eggs and Ham Sandwich
Ingredients
1 hard-boiled egg
1/2 peeled and pitted avocado
2 teaspoons lemon juice
2 slices whole-grain bread
2 ounces extra lean baked ham
salt and pepper to taste
Directions
In bowl, mash together egg with avocado until well blended to desired consistency. Stir in lemon juice. On one of the slices of bread, arrange slice of ham. Top with "green egg" mixture; cover with remaining slice of bread. With serrated knife, slice into quarters and serve.
Makes 1 sandwich
Nutritional Information
230 calories
18 g protein
19 g total fat
3.3 g saturated fat
30 g carbohydrates
7 g fiber
220 mg cholesterol
520 mg sodium
Saturday, May 2, 2009
The Soccer Mom weight loss program is here!
It's finally here!!!!!!
The Soccer Mom weight loss program has officially been launched!! This is so exciting! I truly feel that this is a life changing opportunity for women of all ages, lifestyles and sizes!
I have been working on this program for about a year and 330 pages later, it is finished! Finally, a realistic weight loss program for women that allows us to be healthy, happy, fit and lean while still be able to enjoy life!!
Please check out my new program at www.livetheleanlife.com
The Soccer Mom weight loss program has officially been launched!! This is so exciting! I truly feel that this is a life changing opportunity for women of all ages, lifestyles and sizes!
I have been working on this program for about a year and 330 pages later, it is finished! Finally, a realistic weight loss program for women that allows us to be healthy, happy, fit and lean while still be able to enjoy life!!
Please check out my new program at www.livetheleanlife.com
Thursday, April 23, 2009
Working out without the workout
Quote of the day
People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas. ~Author Unknown
Tip of the day
There are so many ways to burn a few extra calories without feeling like you are exercising. Incorporate more activity into your everyday routines like taking the stairs instead of the elevator, add an extra ten minutes onto your walk with the dogs or spend a little more time working in the garden.
Having a date night with the hubby? Go dancing or take a walk together in the park or on the beach. You could join a ladies soccer or softball team, take martial arts lessons, join a friend in her yoga class or take tennis lessons.
Play tag with your kids, learn to wakeboard in the summer or discover salsa dancing. Use your imagination and you’ll come up with so many new ways to be active and at the same time, have some fun, spend quality time with your family and make new friends! There are lots of options out there you just have to try them!
Joke of the day
Girl: I'd like a triple vanilla ice cream sundae with chocolate syrup, nuts, whipped cream, topped off with a slice of cucumber.
Waiter: Did I hear you right? Did you say top it off with a slice of cucumber?
Girl: Good heavens, you're right! Forget the cucumber – I'm on a diet.
People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas. ~Author Unknown
Tip of the day
There are so many ways to burn a few extra calories without feeling like you are exercising. Incorporate more activity into your everyday routines like taking the stairs instead of the elevator, add an extra ten minutes onto your walk with the dogs or spend a little more time working in the garden.
Having a date night with the hubby? Go dancing or take a walk together in the park or on the beach. You could join a ladies soccer or softball team, take martial arts lessons, join a friend in her yoga class or take tennis lessons.
Play tag with your kids, learn to wakeboard in the summer or discover salsa dancing. Use your imagination and you’ll come up with so many new ways to be active and at the same time, have some fun, spend quality time with your family and make new friends! There are lots of options out there you just have to try them!
Joke of the day
Girl: I'd like a triple vanilla ice cream sundae with chocolate syrup, nuts, whipped cream, topped off with a slice of cucumber.
Waiter: Did I hear you right? Did you say top it off with a slice of cucumber?
Girl: Good heavens, you're right! Forget the cucumber – I'm on a diet.
Tuesday, April 21, 2009
Thin is the new Green
I came across an article this morning on CNN.com that offers yet another reason to get in shape and stay that way. It seems being lean and healthy is not only good for you, it's good for the environment too!
Thinner is better to curb global warming, study says
By Elizabeth Landau
CNN
(CNN) -- Here's yet another reason to stay in shape: Thinner people contribute less to global warming, according to a new study.
More than 1 billion adults worldwide are overweight, and about 300 million are obese.
More than 1 billion adults worldwide are overweight, and about 300 million are obese.
Researchers at the London School of Hygiene and Tropical Medicine published a study showing that, because of food production and transportation factors, a population of heavier people contributes more harmful gases to the planet than a population of thin people.
Given that it takes more energy to move heavier people, transportation of heavier people requires more fuel, which creates more greenhouse gas emissions, the authors write.
"The main message is staying thin. It's good for you, and it's good for the planet," said Phil Edwards, senior lecturer at the London School of Hygiene and Tropical Medicine.
The study offers this novel approach to the global warming problem as U.S. lawmakers discuss the future of climate change legislation. This week, the the House Energy and Commerce Committee is scheduled to begin on a comprehensive energy and climate bill. On Friday, the Environmental Protection Agency announced that six greenhouse gases pose potential health hazards, an announcement that could prompt the regulation of the gases.
More than 1 billion adults worldwide are overweight, and about 300 million are obese, the study said. Generally, the body mass index, a measure of obesity, is increasing in most countries worldwide, from China to European countries to the United States.
BMI is going up because of the availability of food and motorized transportation, Edwards said. People are less active now than they were 30 years ago, and the prevalence of fast food has given people less healthy, more energy-dense options.
Health Library
* MayoClinic.com: Obesity
Using statistical models, the authors compared the distribution of BMI in the United Kingdom in the 1970s -- when 3.5 percent of the population was obese -- with a prediction for the country's BMI distribution in 2010, reflecting 40 percent obesity.
"In terms of environmental impact, the lean population has a much smaller carbon footprint," Edwards said.
The population with 40 percent obese people requires 19 percent more food energy for its total energy expenditure than the population with 3.5 percent obese people, the study showed.
This 19 percent increase in food consumption translates into an increase of 270 million metric tons of greenhouse gas emissions, the study said.
"The findings make sense and highlight an important global co-benefit of losing weight, along with the significant personal health benefits," said Patrick Kinney, associate professor at Columbia University's Mailman School of Public Health, who was not involved in the study.
In terms of obesity rate, the U.S. population is not far off from the overweight population model in this study. The country has 33.3 percent obese people, according to the Mayo Clinic.
The study suggests that governments have a responsibility to encourage people to be more physically active, Edwards said. Active transportation, such as cycling and walking, helps maintain a healthy weight but requires safe streets, he said.
"If the government wants to promote active transport, which would be good for the environment and for individual health, it needs to make the environment safe to do that," he said.
Although climate change has come into the forefront as a major world problem recently, this is not the first time scholars have thought about the connection between fossil fuel and body fat.
In 1978, a year the United States experienced an oil shock, a study in the American Journal of Public Health showed that if all overweight people in the country aged 18 to 79 reached their optimal weight, the resulting energy savings would equal 1.3 billion gallons of gasoline.
After the dieting period, about 750 million gallons of gasoline would be saved every year, said the authors, Bruce Hannon, professor at the University of Illinois, Urbana-Champaign, and Timothy Lohman, now professor emeritus at the University of Arizona.
Today, research has shown that the obesity epidemic costs the United States about $100 billion a year, said Dr. Martin Donohoe of Portland State University, who runs the Web site Public Health and Social Justice. In terms of energy expenditure, the average food product travels 1,500 miles to get to your table, he said.
Some measures to curb obesity include making healthier meals available in schools, putting nutritional information on food packages and menus, and banning trans fats, he said.
Thinner is better to curb global warming, study says
By Elizabeth Landau
CNN
(CNN) -- Here's yet another reason to stay in shape: Thinner people contribute less to global warming, according to a new study.
More than 1 billion adults worldwide are overweight, and about 300 million are obese.
More than 1 billion adults worldwide are overweight, and about 300 million are obese.
Researchers at the London School of Hygiene and Tropical Medicine published a study showing that, because of food production and transportation factors, a population of heavier people contributes more harmful gases to the planet than a population of thin people.
Given that it takes more energy to move heavier people, transportation of heavier people requires more fuel, which creates more greenhouse gas emissions, the authors write.
"The main message is staying thin. It's good for you, and it's good for the planet," said Phil Edwards, senior lecturer at the London School of Hygiene and Tropical Medicine.
The study offers this novel approach to the global warming problem as U.S. lawmakers discuss the future of climate change legislation. This week, the the House Energy and Commerce Committee is scheduled to begin on a comprehensive energy and climate bill. On Friday, the Environmental Protection Agency announced that six greenhouse gases pose potential health hazards, an announcement that could prompt the regulation of the gases.
More than 1 billion adults worldwide are overweight, and about 300 million are obese, the study said. Generally, the body mass index, a measure of obesity, is increasing in most countries worldwide, from China to European countries to the United States.
BMI is going up because of the availability of food and motorized transportation, Edwards said. People are less active now than they were 30 years ago, and the prevalence of fast food has given people less healthy, more energy-dense options.
Health Library
* MayoClinic.com: Obesity
Using statistical models, the authors compared the distribution of BMI in the United Kingdom in the 1970s -- when 3.5 percent of the population was obese -- with a prediction for the country's BMI distribution in 2010, reflecting 40 percent obesity.
"In terms of environmental impact, the lean population has a much smaller carbon footprint," Edwards said.
The population with 40 percent obese people requires 19 percent more food energy for its total energy expenditure than the population with 3.5 percent obese people, the study showed.
This 19 percent increase in food consumption translates into an increase of 270 million metric tons of greenhouse gas emissions, the study said.
"The findings make sense and highlight an important global co-benefit of losing weight, along with the significant personal health benefits," said Patrick Kinney, associate professor at Columbia University's Mailman School of Public Health, who was not involved in the study.
In terms of obesity rate, the U.S. population is not far off from the overweight population model in this study. The country has 33.3 percent obese people, according to the Mayo Clinic.
The study suggests that governments have a responsibility to encourage people to be more physically active, Edwards said. Active transportation, such as cycling and walking, helps maintain a healthy weight but requires safe streets, he said.
"If the government wants to promote active transport, which would be good for the environment and for individual health, it needs to make the environment safe to do that," he said.
Although climate change has come into the forefront as a major world problem recently, this is not the first time scholars have thought about the connection between fossil fuel and body fat.
In 1978, a year the United States experienced an oil shock, a study in the American Journal of Public Health showed that if all overweight people in the country aged 18 to 79 reached their optimal weight, the resulting energy savings would equal 1.3 billion gallons of gasoline.
After the dieting period, about 750 million gallons of gasoline would be saved every year, said the authors, Bruce Hannon, professor at the University of Illinois, Urbana-Champaign, and Timothy Lohman, now professor emeritus at the University of Arizona.
Today, research has shown that the obesity epidemic costs the United States about $100 billion a year, said Dr. Martin Donohoe of Portland State University, who runs the Web site Public Health and Social Justice. In terms of energy expenditure, the average food product travels 1,500 miles to get to your table, he said.
Some measures to curb obesity include making healthier meals available in schools, putting nutritional information on food packages and menus, and banning trans fats, he said.
Friday, April 17, 2009
Almost here!!
Happy Friday everyone! So I'm pretty excited (and a little stressed) about my new program coming out. It's a big one! Kevin and I have started a new company called 'Live the Lean Life' hence the name of this blog, and we are about to launch a series of health, fitness and weight loss products over the next 6 months.
The first product is my baby and it's a complete digital weight loss program designed for the busy woman, career gal and/or soccer Mom! It's super user friendly and realistic with menu plans and recipes that your kids (and your man) will have no problem with! The workouts are designed to take as little time as possible as we are all so pressed for time! That's all I can say for now, you'll have to wait for May 1st to get here before you hear the rest! :) Stay tuned!
The first product is my baby and it's a complete digital weight loss program designed for the busy woman, career gal and/or soccer Mom! It's super user friendly and realistic with menu plans and recipes that your kids (and your man) will have no problem with! The workouts are designed to take as little time as possible as we are all so pressed for time! That's all I can say for now, you'll have to wait for May 1st to get here before you hear the rest! :) Stay tuned!
Monday, April 13, 2009
Five Phenomenal Foods
The superfoods that top the list for nutrition really don’t come as a surprise. Fruits, vegetables, whole grains and fish have always been known to be good for us but as time goes by we are given more evidence to support that fact. We are constantly learning how essential it is to our well being to incorporate these powerhouse foods into our daily menu.
Certain foods have been shown to aid in the prevention of some cancers, heart disease, stroke, diabetes and many others. They can also benefit our appearance adding shine to our hair, strength to our nails and a glow to our skin. A balanced, nutritious diet paired with regular physical exercise is the key to promoting a long, healthy, energetic life.
Make the following foods a part of your regular diet and experiment with new flavorful recipes to add some variety to you plate!
1) Berries
Berries are loaded with health protecting antioxidants. Blueberries top the nutrition list but are closely followed by cranberries, blackberries, raspberries and strawberries. All of them are rich in an antioxidant that has been shown to neutralize free radicals which may help ward off illnesses such as cancer and heat disease.
Berries of all kinds are delicious in a smoothie or mixed with cottage cheese, added to oatmeal, atop a salad or on toast with a little bit of almond butter. Take advantage of the summer months and the abundance of fresh in season berries. During the other seasons, stock the freezer with mixed berries. Frozen fruits and vegetables are just as nutrient rich as fresh and are super convenient.
2) Fatty fish
Seafood like salmon, tuna, sardines and oysters are rich in Omega 3s. Omega 3 fats may help to lower blood fats and prevent blood clots associated with heart disease. A diet consisting of at least 2 servings of fatty fish per week can help reduce the risk of cardiovascular disease.
Salmon and tuna are great when grilled on the BBQ with a little lemon, garlic, salt and pepper. Use a variety of herbs, spices and cooking methods. Serve fish along with wild rice, mixed greens grilled veggies or add to pasta. Enjoy a few oysters or smoked salmon as appetizers. Order some salmon or tuna sashimi at your favorite sushi restaurant or mix tuna with fat free mayo for a nutritious, delicious sandwich filling.
3) Dark leafy greens
Popeye wasn’t kidding! Spinach, kale, bok choy, Swiss chard and other dark lettuces are packed with a plethora of nutrients. Vitamins, minerals, beta-carotene, folate, iron, magnesium, phytochemicals and antioxidants abound in these versatile veggies.
Toss together a fresh crisp salad and top it with grilled salmon or tuna for a highly nutritious meal. Sautee dark leafy greens with olive oil and garlic for a tasty side dish. Include a variety of these greens in omelets, sandwiches, stir frys, frittatas, pasta or quiche or simply serve with balsamic vinaigrette dressing as an accompaniment to any of the above.
4) Whole grains
When I was a kid, I was told “Eat your oatmeal, it’s good for you. It’ll grow hair on your chest”. Thankfully since I was a little girl, it did not but it may have lowered my blood cholesterol levels. Whole grains are high in soluble fiber, contain folic acid, selenium, B vitamins and support heart health, weight control and reduce the risk of diabetes. The high fiber content helps keep you regular and promotes digestive health.
Choose a variety of whole grains and include 2 to 3 servings a day of brown rice, whole grain pasta, breads, cereals, quinoa or barley. The options for preparation of these heart healthy foods are limitless and they can easily be paired with fruits, vegetables, lean proteins and low fat dairy products.
5) Beans and Legumes
These little morsels of inexpensive protein pack a wallop of nutritional advantages. Beans and legumes are dense with phytochemicals, folic acid, fiber, iron, magnesium and some calcium. Adding these to your menu plan can help reduce the risk of certain cancers, lower blood cholesterol and triglyceride levels and keep blood sugar levels stable.
Serve homemade Hummus with fresh raw veggies or spicy black bean dip with salsa and whole wheat crackers as an appetizer. Add your favorites to soups, stews and salads. Kick your omelet up a notch with tomato, onion, chili powder and mixed beans or experiment with Tex Mex style recipes and vegetarian dishes.
Keeping your body well fed with nutritious meals doesn’t have to be boring or bland. Use your imagination and venture out to try new things, ethnic cuisine, different spices, flavors and seasonings. Have fun with your food and try to think outside the box. Incorporating a vast variety of whole foods will keep you feeling and looking your absolute best and extend an energized life!
Saturday, April 11, 2009
Change your brain to change your body
Believe it or not, the first step to successful fat loss has nothing to do with food, exercise, calorie counting or gym memberships. It’s actually all in your head. That’s right; it’s a matter of perception and changing your way of thinking. The attitudes and opinions we hold towards healthy eating and fat loss need to adjust to certain realistic terms before anything else is even considered.
The way to reach and maintain a healthy body weight is through a long term (forever) commitment to healthy choices, exercise, balance and positive thought. Eating well does not have to be a negative or boring experience as long as you change your outlook towards it. Instead of feeling as if you are missing out on your favorite things, focus on how fantastic you’ll feel and look while consistently fueling your body with nutritious, wholesome, healthy foods.
Every part of your life will benefit by reaching a healthy weight. Your heart will pump more efficiently. Your bones and muscles will get stronger. You’ll be filled with more than enough energy to participate in the things you love. Last but not least, you’ll look amazing and feel great about yourself.
Make that commitment to yourself to let go of negative thoughts and embrace all the positive aspects of adopting a healthier lifestyle. Stay on course by being realistic and understand that healthy fat loss is achieved over time and takes patience. Accept that there will be bumps in the road. Reminding yourself to stay positive will make it much easier to get back on the right path when you take a wrong turn.
Friday, April 10, 2009
Your day is almost here!
So, the big Bodybuilding, Figure and Fitness show happens here tomorrow in Kelowna.
I will be backstage helping with tans, adjusting suits and probably trying to calm nerves.
It's always an exciting day for the competitors to finally see the day they have been working so hard for for so long! Not to mention they get to eat pizza and chocolate until their heart's content when it's over!
I just want to say Good luck and have fun to everyone participating and congratulations on all your efforts!
I will be backstage helping with tans, adjusting suits and probably trying to calm nerves.
It's always an exciting day for the competitors to finally see the day they have been working so hard for for so long! Not to mention they get to eat pizza and chocolate until their heart's content when it's over!
I just want to say Good luck and have fun to everyone participating and congratulations on all your efforts!
Subscribe to:
Posts (Atom)
