What Does Your Body Weight Really Tell You About Your Health

Your dietary habits significantly affect your body weight, body composition, and physical health. Recent studies show that over 60 percent of Americans are overweight or obese predisposing them to various diseases and degenerative problems.  But what does overweight really mean?  By public health standards being overweight is weight that is higher than what is considered as a healthy weight for a given height as determined by your Body Mass Index or BMI.  Categories for BMI fall into the following:

Underweight =  less than 18.5  
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

It is generally assumed that people in the overweight and obese BMI categories are at a higher risk of developing diabetes, cardiovascular disease, cancer, and a host of other degenerative problems. But, does BMI give the best indication of the health risk associated with your body weight?  I think body composition is a much better indicator for associating body weight with health risks because it takes into account both muscle weight and fat weight. Please click here to see the entire post

Do You Know Fat is Good for You?

Fat has also taken a bad rap over the years, but it is very essential to your health and well-being. Like in all things, balance and moderation is the key.

For decades, the mantra for healthy eating has been “eat a low-fat, low-cholesterol diet.” Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be low-fat or fat-free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation, it has neither helped us control our weight nor has it helped us become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories. About 13 percent of the population was obese and less than one percent had type 2 diabetes. Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of the population is obese, and eight percent has diabetes (mostly type 2)

Research has shown that the total amount of fat in your diet is not linked to weight or disease. What actually matters is the type of fat in your diet. Trans fats and saturated fats increase your risk of cardiovascular disease, while monounsaturated and polyunsaturated fats do just the opposite. But then you ask, “What about cholesterol in food?” The answer is, for most people the mix of fats in their diets influences cholesterol in their bloodstreams far more than cholesterol in food.

Almost all foods contain some fat. Even foods like carrots and lettuce contain small amounts of fat. That’s a testament to how important fats are for your health and well-being. Fat provides a terrific source of energy for your body as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into and out of your cells. Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how your muscles respond to insulin. Also, different types of fats can fire-up or cool down inflammation in your body.

 

You can basically break the fats in your diet into three categories; good, bad, and very bad.

 Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods derived from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature. 

Furthermore, there are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats are found in high concentrations in canola, peanut, and olive oil, in avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean and flaxseed oil. They also are found in foods such as walnuts, flaxseeds and fish.

Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trial called the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat—predominantly monounsaturated fats—lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating harmful LDL. Your body can produce all the saturated fat that it needs, so you don’t have to get any from your diet. In the U.S. and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources, such as coconuts and coconut oil, palm oil and palm kernel oil, also are high in saturated fats.

As a general rule, it’s good to keep your intake of saturated fats as low as possible. Saturated fats are found in many foods, including vegetable oils (that are mainly unsaturated fats), so you cannot completely eliminate them from your diet. Because red meat and dairy fat are the main sources of saturated fats for most people, minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas—a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. This is the reason partially hydrogenated oils have been a mainstay in restaurants and the food industry.

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in your diet can have harmful health effects. For every extra two percent of daily calories from trans fat (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the U.S. food supply would prevent between six and 19 percent of heart attacks and heart attack-related deaths (more than 200,000) each year.

Recommendations for Fat in Your Diet

Are you confused at this point about the type of fats and their varied effects on your health? If so, remember to replace the bad fats in your diet with the good fats. Here are some suggestions to help you limit the bad fats in your diet.

·        Eliminate trans fats from partially hydrogenated oils. Check food labels for the presence of trans fats and avoid fried fast foods.

·        Limit your intake of saturated fats by cutting back on red meat and full-fat dairy products. When possible replace red meat with poultry, fish, beans, and nuts. Also, try switching from whole milk and other full-fat dairy foods to lower-fat versions.

·        Use liquid vegetable oils rich in polyunsaturated and monounsaturated fats in place of butter in your cooking and at the table.

·        Eat one or more sources of omega-3 fats every day. Good sources are fish, walnuts, canola or soybean oil, ground flax seeds and flaxseed oil.

Combat Muscle Loss With Protein

Getting enough protein in your diet is crucial for building and maintaining muscle mass especially as you age.  Age related muscle loss known as sacopenia can begin in your 30s and it accelerates with age if left unabated.  Sacopenia can lead to muscle weakness, fatigue, insulin resistance, and injury.

Increased protein consumption, and strength training are two of the most effective ways to combat muscle loss.  0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake for years.  However, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining and reducing muscle loss.

I have branded a great nutritional supplement to help you meet your daily protein needs.  It's called Protein My Whey.  Each serving of Protein My Whey has:

• 26 grams of whey protein isolate (one of the highest quality and most digestible sources)
• Only 1 gram of carbohydrates
• No fat
• No cholesterol
• No sugar
• Sweetened with Stevia
• Lactose free

Check out this wonderful new product by clicking on this link: Protein My Whey.

Protein is Important for Your Overall Health

Protein is a necessary part of every living cell in your body.  Next to water, protein comprises up the greatest portion of your body weight.  Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids.  It is essential for the growth, repair, and healing of your bones, tissues, and cells.  In addition, the enzymes and hormones that catalyze and regulate your body processes are comprised of protein.  So, you see the proper amount of protein in your diet is vital for your health and well being.

The problem is most people eat too many carbohydrates in their diets and not enough protein.  This is a major contributing factor to the obesity epidemic and it's associated health problems.  New research shows that you need 25 to 30 grams of high quality protein at each meal to be most beneficial for your body.  This is especially true at breakfast.

In my 20 plus years in the health and fitness industry I have observed that most people start their day with a breakfast that is very high in carbohydrates (fruit, cereals, juices, and bread) and low in protein.  Eating this way starts your day in fat storage mode because all those carbohydrates are converted to sugar and are mostly stored as body fat.  Then you crave more foods high in sugar.

If you begin your day by eating a breakfast with 25 to 30 grams of protein balanced by no more than 25 to 30 grams of carbohydrates you activate your muscles and start your day in fat burning mode.  You will find that you are energized until your next meal without the cravings for more sugary foods.

One of the easiest ways to start your day with the proper balance of protein and carbohydrates is by drinking a protein smoothie.  I get my day started with a protein smoothie 5 to 6 days each week and I have done so for many years. 

Thus, I am pleased to announce the launch of my first customized nutritional product called Protein My Whey.  Each serving of Protein My Whey contains:

• 26 grams of protein isolate (one of the highest quality most digestible protein sources)
• 1 gram of carbohydrates
• 0 fat grams
• No Cholesterol
• No sugar
• Sweetened with Stevia
• And is lactose free

Here is one of my favorite breakfast smoothies I drink to get my day started in a fat burning and energized mode.

• 1 cup of frozen blueberries
• 1 cup of plain almond milk
• 1 packet of Protein My Whey

Mix in a blender and this smoothie yields: 246 calories, 3 grams of fat, 29 grams of carbohydrates, 28 grams of protein.

Check out this wonder product by clicking on this link: Protein My Whey