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Archive for the "Your Personal Health Assessment" Category

Start With Your Personal Health Assessment…

Whether you are dealing with weight issues or just don’t feel on top of your game, an evaluation of your health status is a good start. It goes without saying that a personal self-assessment is no substitute for your annual physical for which you must consult with your doctor. However, with the help of the following assessment tools, you can determine your ideal body height/weight range, your calorie needs and how you can balance your food intake for optimal nutritional benefits. Read more »

On Your Way to Perfect Health

“Good health” can have different meanings for different people. Some would say that health is the absence of illness, however, it is also much more than that. A healthy lifestyle should not only be concerned with actual sickness, but also with preventive measures, such as good nutrition, physical exercise, avoidance of drug and alcohol abuse, etc. In addition, our intellectual, emotional and social needs must receive sufficient care and attention. In other words, our whole person must be taken into account.

Know Your Body Mass Index (BMI)
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Comparing Apples and Pears, Body Shapes Differ Considerably
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What Is Your Frame Size: S, M, L, XL,…?
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Do You Know Your Healthy Weight Range?
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A Quick and Easy Way to Calculate Your Daily Calorie Needs
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Portion Sizes Anyone Can Understand
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Calculating Your Target Heart Rate (THR)
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Know Your Body Mass Index (BMI)

The Body Mass Index ( BMI) is a formula commonly used by health care professionals to assess weight related risks, such as heart disease, hypertension, diabetes, and certain types of cancer. It is only a guideline and does not apply to women during pregnancy and lactation, or for athletes whose BMI is elevated with their increased muscle mass.

To understand how the BMI works, it is crucial to remember that the formula only considers weight in relation to height. Two people can have the same BMI, but very different amounts of body fat. For instance, a bodybuilder with a large muscle mass and low percentage of fat may have the same BMI as an obese person.

Different Body Types

A BMI score between 19 and 25 is considered low risk for any weight related health problems. Of course, weight is only one of the factors responsible for the diseases listed above. This is the formula:

 Body Mass Index (BMI) Formula

 
Example: If John weighs 165 pounds and is 5 feet 11 inches (71 inches) tall, his BMI is 23.0.

Body Mass Index (BMI) Formula


Interpreting Your BMI Score

BMI Score                                     Health Risk Related to Body Weight
18.5 or below                                     Underweight, increased risk
19 to 25                                              Lowest Risk
25 to 30                                              Low to moderate risk
30 to 35                                              High risk
35 to 40                                              Very high risk
40 plus                                                Highest risk

Comparing Apples and Pears, Body Shapes Differ Considerably

Apple and Pear Body TypesWhat shape are you in? Extra fat is often stored in two places: The stomach area or the hips. Accordingly, there are two body types, sometimes referred to as apple and pear. Carrying extra weight around the stomach is more likely to create health issues than a concentration of fat cells in the hips and thighs, because of closer proximity to the inner organs.

Waist Size Matters

Here is a simple way to find out whether you are in good shape or beyond. Measure your waist line at its slimmest point, without holding in your stomach. For women it should measure no more than 35 inches and for men no more than 40 inches.

What is Your Frame Size: S, M, L, XL, …?

Your ideal weight is not as much a precise mark as it is a range that may vary with height, age, genetic make-up and metabolic rate (the rate at which you burn calories). Body frame size and composition (percentage of fat versus muscle) also play a significant role, indicating whether you are on the higher or the lower end of your weight range.

As an adult, there are two methods of determining your frame size: Measuring the circumference of your wrist and measuring the breadth of your elbow. Measuring your wrist is by far the most straight forward. A quick and easy method is to wrap your thumb and middle finger around your wrist, just above the wrist bone. If your fingers overlap, you have a small frame. If they just meet, you have a medium frame. If they don’t meet, you have a large frame (If you are unsure, assume you have a medium frame size).

For more accurate measuring, use a simple measure tape and wrap it snugly around your wrist, just above the wrist bone.

Measure Your Wrist to Determine Your Frame Size

 

Your body frame size is determined by your wrist circumference in relation to your height. Your gender makes also a difference. For example, an adult male who has a body height over 5′5″ and  a wrist size of 7″, has a medium frame size. An adult female who has a body height of 5′4″ and a wrist size of  6.5″, has a large frame.

Female Wrist Measurements:

• Height less than 5′2″ (157 cms)
   · Small = wrist size less than 5.5″  (14 cms)
   · Medium = wrist size 5.5″ to 5.75″ (14 to 14.6 cms)
   · Large = wrist size over 5.75″   (14.6 cms)
• Height 5′2″ to 5′5″ (157 to 165 cms)
   · Small = wrist size less than 6″  (15.2 cms)
   · Medium = wrist size 6″ to 6.25″ (15.2 to 15.9 cms)
   · Large = wrist size over 6.25″   (15.9 cms)
• Height more than 5′5″ (165 cms)
   · Small = wrist size less than 6.25″  (15.9 cms)
   · Medium = wrist size 6.25″ to 6.5″ (15.9 to 16.5 cms)
   · Large = wrist size over 6.5″   (16.5 cms)

Male Wrist Measurements:

• Height more than 5′5″ (165 cms)
   · Small = wrist size 5.5″ to 6.5″  (14 to 16.5 cms)
   · Medium = wrist size 6.5″ to 7.5″ (16.5 cms to 19 cms)
   · Large = wrist size more than 7.5″  (19 cms)

Do You Know Your Healthy Weight Range?

The average weight of men and women in America and many other countries around the world is generally higher today than it was two or three decades ago. Whether this is a natural trend or a cause for concern may be debatable. However, in terms of the potential health risks in connection with weight gain, it is important to have some guidelines for what can be considered a desirable range. 

The formula to determine a healthy weight range is different for men and women:

For women: Calculate 100 pounds for the first 5 feet (60 inches) of height. Add 5 pounds for every additional inch. For example, if Jane is 5 feet 5 inches tall, her ideal weight would be 125 pounds. Give or take 10%, her healthy weight range is between 113 and 138 pounds.

For men: Calculate 106 pounds for the first 5 feet (60 inches) of height. Add 6 pounds for every additional inch. So, if John is 5 feet 11 inches tall, ideally he would weigh 172 pounds, or stay within a weight range of plus or minus 10% or 155 to 189 pounds.

The chart below is designed to identify your target weight range, depending on your gender, height and frame size:

 

Range of Healthy Weight for Height

 

Portion Sizes Anyone Can Understand

Determining portion sizes can be tricky. How big is a medium-size potato? What’s an average bagel? How much pasta fits in a cup? Here is an easier way to get the portion sizes right:

 

Portion Sizes 1 Portion Sizes 2

 Portion Sizes 3

 (1)  A medium potato is as big (or small) as a computer mouse.
 (2)  Three ounces of meat equal the size of a deck of cards.
 (3)  One ounce of chips or pretzels fits in the palm of your hand.
 (4)  A medium-size bagel is no larger than a hockey puck.
 (5)  Three ounces of grilled fish are the size of a checkbook.
 (6)  One cup of pasta is the same size as a tennis ball.
 (7)  One half cup of cooked rice fits in a cupcake wrapper.
 (8)  A cup of fruit is about as big as a baseball.
 (9)  A pancake should be no bigger than a compact disc.
(10) A teaspoon of oil or butter should be no larger than the tip of your thumb.
(11) Two tablespoons of salad dressing fill a golf ball.
(12) An ounce of cheese looks like a pair of dice.

These, of course, are only a few samples to help you determine appropriate portion sizes. Similarly, you can use the size of a baseball to measure the right serving sizes of cereal, popcorn and most vegetable servings. The size of a deck of cards is also appropriate for most poultry and meat dishes. Fish dishes can be served safely in the size of a check book, and hockey pucks are good for measuring biscuits and other pastries. If you like nuts, limit your serving sizes to golf balls. Tennis balls are right for beans and legumes. Compact disc sizes are about right for most lunch meats. Cookies and sweets should be limited to something smaller than what we have among our samples shown above. Think poker chips or one dollar coins.

A Quick and Easy Way to Estimate Your Daily Calorie Needs

A quick and easy way to estimate your daily calorie needs is to multiply your weight in pounds times your activity level. This method works well if you are comfortable with your weight and want only a ballpark figure of your calorie needs.

If weight loss is your goal, choose from the Range of Healthy Weight for Height chart a number you can realistically achieve. Then determine your calorie needs based on that. Your minimum calorie intake should not be less than 1200 calories per day. When your body senses famine, your metabolism slows down. You also miss out on important nutrients.

To estimate your daily calorie needs, choose one of the following three activity levels and multiply your weight in pounds times 14, 16, or 18.

• A Sedentary Lifestyle (Mostly sitting, driving, and watching TV), multiply your weight by 14.
• A Moderately Active Lifestyle (Walking, yard work, and low impact exercise), multiply your weight by 16.
• A Highly Active Lifestyle (Performing strenuous physical work and athletic sports), multiply your weight by 18.

For Example: Jane weighs 135 pounds and has a moderately active lifestyle. Her approximate daily needs are:  135 x 16 = 2160 calories/day