Weight Debate

Replacing “high fat – high calorie” foods and beverages with “low fat – low calorie” foods and beverages is an excellant step you can take to lose and/or maintain your weight, and build a lifetime of healthy eating habits.

You can make some changes gradually, for example, starting with milk!! If you still drink whole milk:

• Gradually replace or dilute (mix the two milks together) whole milk with 2 percent milk
• Gradually replace or dilute 2 percent milk with 1 percent milk
• Gradually replace or dilute 1 percent milk with fat free or skim milk

You can start today by replacing foods and beverages that are high in fat and calories to foods and beverages that are low in fat and calories. It’s just a small step you can make today, to make a big difference in your life tomorrow.

Note:
Children 1 to 2 years of age need to drink whole milk. Whole milk supplies the additional calories from fat that children need for proper growth and brain development. Children under age 1 should not be given whole milk as it has been shown to cause low blood counts. After age two, it’s ok to switch to low fat or fat free milk. But always check with the childs doctor before doing so.

Five lifesaving numbers you should know about yourself!!

1. Blood Pressure Levels
Know your blood pressure numbers!!
High blood pressure, or hypertension, is a serious health condition that many people don’t know they have. High blood pressure can lead to serious health conditions including coronary heart disease, kidney disease, and stroke.

• Normal blood pressure is 120/80 or lower.
• Pre-hypertension is between 120 – 139 for the top number, or between 80 – 89 for the bottom number.
• High blood pressure is 140/90 or higher.

2. Waist size
Know your waist measurement number!!
Your waist measurement does not determine if you are overweight, but it does indicate if you have excess fat in your abdomen. This is important because extra fat around your waist may increase health risks even more than fat anywhere else on your body. Belly fat sends a toxic stream of chemicals into your whole body. Measure your waist above your hipbone and below your ribcage where your natural waistline is, not where your belt is. Have good posture and suck in your stomach since the fat you are measuring is deep inside your belly.

• Women with a waist measurement of more than 35 inches, and men with a waist measurement of more than 40 inches, may have an increased risk for chronic diseases like heart disease, diabetes, and more.
• Ideal waist size for women – 32 and 1/2 inches.
• Ideal waist size for men – 35 inches.

3. Weight
Know how much you weigh!!
Obesity (excess body fat) can cause many health problems including a higher risk for premature death, heart disease, type 2 diabetes, stroke, gout, high blood pressure (hypertension), gastroesophageal reflux disease (GERD), problems with cholesterol and triglycerides, gallbladder disease, and certain kinds of cancers. Using the body mass index calculator for adults, 20 years old and older, is one way to tell whether you are at a healthy weight, overweight, or obese.

4. Cholesterol
Know your cholesterol numbers!!
High cholesterol is a major risk factor for heart disease and stroke.
Desirable Cholesterol Levels

• HDL (good cholesterol) 40 mg/dL or higher
• Total cholesterol Less than 200 mg/dL
• LDL (bad cholesterol) Less than 100 mg/dL (Optimal level)
• Triglycerides Less than 150 mg/dL

5. Fasting Blood Sugar
Get your blood tested after you have fasted for 8 hours. This will show if you are at risk for diabetes. Diabetes is a chronic disease that can lead to cardiac disease, kidney failure, blindness, an impaired immune system, and nerve problems.

• Your blood sugar level needs to be below 100.

Assessment of weight and health risks involves using 3 key measures:

1. Body Mass Index (BMI)
BMI is a number calculated from a person’s weight and height to help you estimate body fat. BMI is a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as high blood pressure, heart disease, type 2 diabetes, breathing problems, gallstones, and certain cancers.

BMI can be used for most men and women, but it does have some limits, such as:

• It may overestimate body fat in athletes and others who have a muscular build.
• It may underestimate body fat in older persons and others who have lost muscle.

Use the BMI calculator below to estimate your body fat. The BMI score means the following:
Underweight - Below 18.5
Normal - 18.5 – 24.9
Overweight - 25.0 – 29.9
Obesity - 30.0 and Above

2. Waist Circumference
Measuring your waist circumference helps screen for possible health risks that come with overweight and obesity.

If most of your fat is around your waist rather than at your hips, you are at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

3. Risk Factors for Diseases and Conditions Associated With Obesity
Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

• High blood pressure (hypertension)
• High LDL cholesterol (“bad” cholesterol)
• Low HDL cholesterol (“good” cholesterol)
• High triglycerides
• High blood glucose (sugar)
• Family history of premature heart disease
• Physical inactivity
• Cigarette smoking

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight.

The more fat you have around your waist, you increase your risk of:

• Heart disease
• Stroke
• Type 2 diabetes
• Some types of cancer
• Low levels of the good cholesterol – high-density lipoprotein (HDL)
• Insulin resistance
• High triglycerides
• Metabolic syndrome
• Sleep apnea

For those who are overweight, but do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.

Talk to your doctor to see if you are at an increased risk of developing diseases associated with obesity and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.

The good news is… even a small weight loss, between 5 and 10 percent of your current weight, will help lower your risk of developing diseases associated with obesity.

Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.

If you are trying to lose weight, keep in mind the key behaviors of people who have lost weight and kept it off. These people are called “Successful Losers” by the weight control experts who have studied them.

The key behaviors of successful losers are:

• Getting regular physical activity everyday.
• Reducing your calorie and fat intake.
• Eating regular nutritionally-balanced meals – eating low calorie foods with a wide range of healthy foods, including breakfast everyday.
• Weighing themselves regularly.
• Not letting small “slips” turn into large weight regain.
• Setting realistic goals – a reasonable rate of weight loss is 1/2 to 2 pounds per week.
• Keeping the weight off after you lose it.

Remember, you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term “diet” that you “go on” and then “go off” is not the answer to long-term weight control.

Always discuss with your doctor before you start any weight loss program.

Chronic diseases such as heart disease, cancer, diabetes, stroke, and arthritis are the leading causes of death and disability in the United States.

These diseases account for 7 of every 10 deaths and affect the quality of life of 90 million Americans.

Although chronic diseases are among the most common and costly health problems, they are also among the most preventable.

You can prevent or control the devastating effects of these diseases. read more »

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is one way to tell whether you are at a healthy weight, overweight, or obese.

The formula used for BMI calculation is: BMI = (weight in pounds ÷ (height in inches)² ) x 703. Example:

BMI = your weight in pounds ÷ by your height in inches ÷ by your height in inches x 703. Example: A person who is 140 pounds and 5’6′.
140 pounds divided by 66 inches divided by 66 inches times 703 = a BMI of 26 (22.59 rounded off).

Standard weight status categories associated with BMI ranges for adults:

• A BMI below 18.5 is underweight.
• A BMI of 18.5 to 24.9 is in the healthy range.
• A BMI of 25 to 29.9 is overweight.
• A BMI of 30 or greater is considered obese.

Body Mass Index Calculator for Adults
The calculator below provides BMI and the corresponding BMI weight status category. Use the body mass index calculator below for adults 20 years old and older.

BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems. Excess body fat can lead to:

• A higher risk for premature death
• Heart disease
• Type 2 diabetes
• High blood pressure
• Stroke
• Problems with cholesterol and triglycerides
• Gout
• Gallbladder disease
• Lung problems
• Arthritis
• Certain kinds of cancers

Another way to find out if you are at risk for health problems caused by overweight and obesity is to measure your waist.

• If you are a woman and your waist is more than 35 inches, your risk of disease is higher.
• If you are a man and your waist is more than 40 inches, your risk of disease is higher.

Note:
Because BMI does not show the difference between fat and muscle, it does not always accurately predict when weight could lead to health problems. For example, someone with a lot of muscle – such as a body builder – may have a BMI in the overweight or obese range, but still be healthy and have little risk of developing diabetes or having a heart attack.

Try to make barley a part of your diet.

Barley is a grain that has many health benefits. Americans should eat more barley, especially those who are diabetic and overweight.

Acting as an appetite suppressant, barley may assist in weight loss by making people feel like they have eaten more than they really have.

Barley contains fiber that can help reduce the risk of coronary heart disease by lowering LDL (low density lipoprotein) and total cholesterol levels. LDL is low density lipoprotein or also know as “bad” cholesterol.

There are many different varieties of barley. A wide variety of foods can be made with barley.

• Barley flour can be used in muffins, cookies, pancakes, breads, pasta, biscuits, pizza crusts.
• Barley bran can be used in cereals.
• Barley flakes can be used in porridge, granola, muesli, muffins, cookies, desserts.
• Pearl and pot barley can be used in puddings, salads, soups, stews, casseroles.

Barley can be a great addition to your diet. Try it as a side dish with your meal, or in your favorite recipes.

Here is a simple No Bake Cookie recipe made with barley flakes you can try.

Are you “drinking” a lot of unnecessary calories every day? Calories from drinks can really add up!! Here is an example for 1 day:

Sally Doesn’t Think About What She Drinks:
Morning - 16 oz. medium cafe latte made with whole milk – 265 calories
Lunchtime - 20 oz. bottle of nondiet cola – 227 calories
Afternoon Break - 16 oz. sweetened lemon iced tea from the vending machine – 180 calories
Dinnertime - 12 oz. nondiet ginger ale – 124 calories
Total: 796 Calories!!

Sally Rethinks About What She Drinks:
Morning - 12 oz. small cafe latte made with fat-free milk – 125 calories
Lunchtime - Bottle of water or diet soda – 0 calories
Afternoon Break - Sparkling water with natural lemon flavor (not sweetened) – 0 calories
Dinnertime - Water with a slice of lemon or lime – 0 calories or seltzer water with 2 ounces of 100% orange juice – about 30 calories
Total: About 125 to 155 calories!!

Thats about 641 to 671 calories cut from Sally’s daily calorie intake for 1 day. Way to go, Sally!!

Some High Calorie Alcoholic Beverage Drinks:

Beer

• Beer (light), 12 oz – 110 average calories
• Beer (regular), 12 oz – 149 average calories

Distilled 80 proof

• Gin, rum, vodka, whiskey, tequila, 1 oz – 65 average calories
• Brandy, cognac 1 oz – 65 average calories
• Liqueurs (Drambuie, Cointreau, Kahlua) 1.5 oz – 188 average calories

Wine

• Dry white, 4 oz – 75 average calories
• Sherry, 2 oz – 75 average calories
• Red wine, 4 oz – 80 average calories
• Champagne, 4 oz – 84 average calories
• Port, 2 oz – 90 average calories
• Vermouth, dry, 3 oz – 105 average calories
• Sweet, 4 oz – 105 average calories
• Vermouth, sweet, 3 oz – 140 average calories

Cocktails

• Daiquiri, 4 oz – 122 average calories
• Whiskey sour, 3 oz – 122 average calories
• Martini, 3.5 oz – 140 average calories
• Coolers, 6 oz – 150 average calories
• Manhattan, 3.5 oz – 164 average calories
• Margarita cocktail, 4 oz – 168 average calories

Some High Calorie Non Alcoholic Beverage Drinks:

• Fruit punch, 12 oz – 192 calories
• 100% apple juice, 12 oz – 192 calories
• 100% orange juice, 12 oz – 168 calories
• Lemonade, 12 oz – 168 calories
• Regular lemon/lime soda, 12 oz – 148 calories
• Regular cola, 12 oz – 136 calories
• Sweetened lemon iced tea (bottled, not homemade), 12 oz – 135 calories
• Tonic water, 12 oz – 124 calories
• Regular ginger ale, 12 oz – 124 calories
• Sports drink, 12 oz – 99 calories
• Water, 12 oz – 0 calories

Sibutramine Hydrochloride (Meridia) – pronounced si-BYOO-tra-meen.

Sibutramine is a prescription drug that suppresses your appetite. Sibutramine was approved by the Food and Drug Administration (FDA) in 1997 for the management of obesity, including weight loss and maintenance of weight loss, in conjunction with a reduced calorie diet.

Warnings about Sibutramine
When using sibutramine, people with a history of cardiovascular disease have an increased risk of heart attack and stroke, including:

• History of coronary artery disease – for example – heart attack, angina.
• History of stroke or transient ischemic attack (TIA).
• History of heart arrhythmias.
• History of congestive heart failure.
• History of peripheral arterial disease.
• Uncontrolled hypertension – for example – 145/90 mmHg.

Sibutramine may cause side effects:

• Raise your blood pressure and heart rate.
• Dry mouth, hoarseness, or sore throat.
• Headache.
• Constipation.
• Anxiety, nervousness, extreme excitement, or restlessness.
• Trouble sleeping.
• Change in appetite.
• Heartburn.
• Weakness.
• Back pain.
• Stomach pain.
• Chest pain.
• Runny nose.
• Flu-like symptoms.
• Flushing.
• Painful menstrual periods.
• Confusion.
• Nausea, or vomiting.
• Depression.
• Dizziness, lightheadedness, or fainting.
• Uncoordinated or abnormal movement.
• Muscle stiffness.
• Shaking hands that you cannot control.
• Seizures.
• Shivering.
• Excessive sweating.
• Fever.
• Large pupils, change in vision, eye pain, or swelling of the eyes.
• Hives, or skin rash.
• Itching.
• Difficulty breathing, swallowing, or speaking, or shortness of breath.
• Swelling of the face, tongue, throat, lips, hands, or lower legs, ankles, or feet.
• Unusual bleeding or bruising.

Before taking Sibutramine, talk with your doctor about the benefits and the side effects. You should not take Sibutramine if you have a history of high blood pressure, heart problems, or strokes.