December 20, 2010

Body Mass Index (BMI) and Waist Circumference

The Body Mass Index (BMI) provides a good estimate of body fat percentage in most adults. It determines your BMI category as one of the following: underweight, normal weight, or obese (moderate, severe, extreme).

The BMI chart below uses your height and weight to calculate your body fat levels. Higher BMI values are associated with increased health risks. The lower your BMI, the lower your health risks. Waist circumference can also predict health risks.

To determine your BMI, find the BMI value that intersects with your weight and height. Example: If you are 5'6" and weigh 230 pounds, your BMI is 37.

Disease Risk According to BMI and Waist Size
BMIWeight ClassificationWaist less than
or equal to

40 in. (men) or
35 in. (women)
Waist greater than
40 in. (men) or
35 in. (women)
18.5 or lessUnderweightN/AN/A
18.5 - 24.9NormalN/AN/A
25.0 - 29.9OverweightIncreasedHigh
30.0 - 34.9ObeseHighVery High
35.0 - 39.9ObeseVery HighVery High
40 or greaterExtremely Obese (50%)Extremely HighExtremely High

BMI is not considered reliable for children, adolescents, the elderly or very muscular individuals.
  • BMI values > 30 will have the greatest accuracy. Skin fold calipers can also be used to measure body fat %. Using a bio-impedance devise is even a more precise method.
  • BMI values > 40 has an extremely high healthy risk. More intensive medical treatment is advised.

December 16, 2010

25 % of Women Are Overweight And Don't Realize It

Despite the fact that obesity rates are on the rise in the U.S., many women, in particular, often think their weight is healthy even when it's not.One's weight could be a deadly error, leading women to continue to eat poorly, gain more weight and eventually develop the complications of obesity, including diabetes and hypertension.

Reports show that almost 1 in 4 overweight women of child-bearing age don't believe they're overweight, or at least not to a degree that is dangerous. On the other hand, 16 percent of normal weight women also misperceive their body weight, often leading them to pursue dangerous and unnecessary dieting habits. 

Most are not surprised by the reports because as the nation's obesity rate grows, it becomes more socially acceptable to be overweight and the truth can become more obscured. The main problem is people compare themselves to those closest to them and if they are smaller in size then they believe they are healthy.

Studies show that cultural differences also play a role in women being overweight. More than 80 percent of African American women and 75 percent of Hispanic women meet the standards for being overweight or obese, women in these ethnic categories were less likely than Caucasian women to see themselves as overweight. 

Physicians need to be more proactive when talking to female patients about their weight and how it impacts their health. And the issue goes both ways: while overweight women who don't address their weight issues are putting themselves at risk of heart disease and diabetes, women of normal weight who think they are fat may be engaging in unhealthy behaviors such as smoking, binge eating, purging and crash dieting to curb weight gain.

One of the main problems is that doctors are so busy they may not feel they have sufficent time during normal check-ups to talk to patients about weight. And many physicians worry about offending their patients. It's important that we see this as a medical condition.

December 14, 2010

Is your bra killing you?

Since I have spent so much time focusing on Men's health issues I thought it would be fair for me to spend just as much time on Women's health issues as well. In this first serious of information I will share with you the effects that UnderWire bras have on women breast tissue. 

Sometimes they lift, Sometimes they separate. But do UnderWire bras cause cancer? Could it be that the very garment that was designed to offer women support is actually killing them?

The larger a woman is, it seems the more important her bra is to her. Whereas a small-breasted woman can sometime easily go without the support of a bra, a woman with larger breast may never be able to do so without some discomfort and sometimes pain. In general, women like bras that are good looking and offer strong support. This is how the Underwire Bra gained an immense amount of popularity with woman for just these reasons. In fact, it is very difficult today to find a bra that doesn't have an underwire in it. 

So What's Wrong With Underwire Bras?

Simply put, the underwires that make these bras so supportive are the very thing that create a real and insidious problem for women. ALL UNDERWIRES are made of a plastic coated metal that cause these problems. Any metal that is constantly being compressed on the human body will cause problems. The underwire in the UnderWire bras are placed directly on two very important NeuroLymphatic Refelex. The one under the right breast blocks fluid that flows to the Liver and Gall Bladder. The one under the left breast blocks fluid that flows to the Stomach.

If a woman keeps the metal underwires on top of those reflex points, over a period of time it WILL mess up the functioning of the associated circuits: Liver, Gall Bladder and Stomach. 

BOTTOM LINE: It will likely make her sick(slowly and quietly). Obviously UnderWire Bras must never be worn again by women. 

Please consult with your primary care physician regarding everything in this blog that I have shared with you to make a wise decision about your health and your future. But I do have a suggestion for a bra that will give you that maximum support and no discomfort without the use of underwire. Its called the Angel Bra

Here are the benefits of a woman wearing the Angel Bra:

  • Supports and maintains good form and assist in correcting posture
  • Molds the breast to equalize, increase or decrease the appearance of the breast size
  • Ideal for those involved in sports
  • Helps alleviate premenstrual tenderness
  • Lifts and help to eliminate the breast fragmented appearance
  • Helps to relieve upper back and shoulder pain from the weight of the breast
Ladies I hope I have been of some help with this subject I hear so many women talk about. 

Your Health Choices Can Help the Economy

Every now and then I give up playfulness to be serious. Yes, I coach individuals to become healthy almost as much as as I have sex with my wife, but I'd like to tell you why more of you need to enjoy the orgasmic experience of helping others get healthy. We need more of such coaching to improve our economy - yes, your job and especially your freedom. 

Our medical care costs in the USA reached a point in 1991 of 6% to 9%, so we became non-competitive for manufacturing and we lost our manufacturing base. We will lose our service and educational base by 2017 when this reach 12% to 16%, as predicted. America will be 2 to 3 times more expensive as Europe and developed Asia because we have twice to three times the chronic disease, and all but 2% of these chronic diseases are due to 4 factors (genetics is only responsible for the 2%). That’s right, medical cost is one of the reasons (more than salary differentials with Europe and middle-class Brazil, Japan, India and China) for the USA’s economical issue and has us become non-competitiveness for jobs.

But 78% of our medical costs is due to 4 factors you control—tobacco use, physical inactivity, food choices, and lack of stress management. $1.3 trillion (yes with a “T”) of our expenses are reducible to zero if we, as individuals, take charge of those 4 factors. And we have reached a turning point—that was reached back in 1991 where we must take control of this situation so that we can become a profitable Nation and retake these jobs and our competitiveness. This all starts one person and one coach at a time.

 The influence of your food choices, moderate physical activity, vitamins/minerals, supplement intake, and the non-use of tobacco products can control your moods, sleep, pain levels.

Here’s the summary on what you can do to promote economical and job growth in America. You already know how to avoid tobacco (and, yes, joint smoke is 4 times as bad as tobacco). Meditate, walk 10,000 steps today, avoid the 5 food felons ( hydrogenated oil, sugar, high fructose corn syrup, enriched flour, bleached flour) and consume preventative medication. Yes, YOU control whether America economy improves snuffing out tobacco, physical inactivity, the 5 food felons, large plates, and unmanaged stress.

December 13, 2010

Alcohol in moderation may help you lose weight and lower your risk of Heat Attack!

One of the values you've heard me preach is the importance of telling yourself it's OK to occasionally indulge the things you enjoy. In moderation, many of the foods and behaviors commonly held to be bad for you can in fact be quite healthy. Dark chocolate and the richness of antioxidants you get from eating it is one of my personal favorites. Having an alcoholic beverage now and then is another.

Though any discussion of alcohol starts and ends with a reminder to drink responsibly and in moderation, it's important to understand that alcohol does provide certain health benefits. In this blog post I'll report on some of the new research that reinforces the "science of healthy imbibing."

With holiday parties just around the corner, it's nice to know you can feel a little less guilty sharing a wine or eggnog with your friends.

Moderate Drinking Associated With Reduced Weight Gain in Women

According to a prospective cohort study reported in the Archives of Internal Medicine, women of normal weight who drink alcohol in light to moderate amounts are less likely to be overweight than nondrinkers.

Study participants consisted of over 19,000 women over 38 years of age who were of normal body mass index (BMI) and free of cardiovascular disease, cancer or diabetes mellitus. A baseline of alcohol consumption and body weight was set for each via a questionnaire. Body weight was reported again each year for the 8 following years.

During almost 13 years of follow-up, approximately 8,000 women became overweight (about 700 obese), and researchers observed an inverse relationship between weight gain and alcohol consumption.

"Compared with nondrinkers, initially normal-weight women who consumed a light to moderate amount of alcohol gained less weight and had a lower risk of becoming overweight and/or obese during 12.9 years of follow-up," the study authors write. "An inverse association between alcohol intake and risk of becoming overweight or obese was noted for all 4 types of alcoholic beverages [red wine, white wine, beer and liquor], with the strongest association found for red wine and a weak yet significant association for white wine after multivariate adjustment."

The study authors concluded that "results suggest that women who have normal body weight and consume a light to moderate amount of alcohol could maintain their drinking habits without gaining excessive weight."

Alcohol May Cut Risk of Heart Disease By One-Third

According to results in the Spanish cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC) Spanish men who drink alcohol have a reduced incidence of coronary heart disease (CHD).

The purpose of the study was to explore the association between alcohol intake and CHD risk. Over 15,000 men and over 25,000 women who were CHD-free were evaluated for a 10-year period using a dietary history questionnaire. Participants were questioned on the amount of alcohol they drank daily or weekly during the 12-month period just prior to starting the study. They also answered questions about their lifestyles, including how much they exercised, if they smoked, were overweight, had high cholesterol and other information that would be associated with potential risk factors for heart disease.

During the 10-year follow-up period of evaluation, 609 participants had coronary events with an incidence rate of about 300 of 100,000 person-years for men and 48 of 100,000 person-years for women.

When the researchers compared the incidence of coronary events with the participants’ levels of alcohol consumption, they discovered that men with moderate to high alcohol consumption had fewer coronary events than those with low alcohol consumption. A similar correlation was found in the women participants.

According to the study authors: "Alcohol intake in men aged 29-69 years was associated with a more than 30% lower CHD incidence."

December 11, 2010

Preventing the top 10 threats in Men's Health

The biggest threats to men's health are mostly preventable. Here's what you need to know to live a longer, healthier life.

Do you know the greatest threats to men's health? The list is surprisingly short — and prevention pays off.

No. 1 — Heart disease

Heart disease is a leading men's health threat. Take charge of heart health by making healthier lifestyle choices. For example: 
  • Don't smoke or use other tobacco products. Avoid exposure to secondhand smoke.
  • Eat a healthy diet rich in vegetables, fruits, whole grains, fiber and fish. Cut back on foods high in saturated fat and sodium.
  • If you have high cholesterol or high blood pressure, follow your doctor's treatment recommendations.
  • Include physical activity in your daily routine.
  • Maintain a healthy weight.
  • If you choose to drink alcohol, do so only in moderation. Too much alcohol can raise blood pressure.
  • If you have diabetes, keep your blood sugar under control.
  • Manage stress.

No. 2 — Cancer

Lung cancer is the leading cause of cancer deaths among men — mostly due to cigarette smoking, according to the American Cancer Society. Lung cancer is followed by prostate cancer and colorectal cancer. To prevent cancer:
  • Don't smoke or use other tobacco products. Avoid exposure to secondhand smoke.
  • Include physical activity in your daily routine.
  • Maintain a healthy weight.
  • Eat a healthy diet rich in fruits and vegetables, and avoid high-fat foods.
  • Limit your sun exposure. When you're outdoors, use sunscreen.
  • If you choose to drink alcohol, do so only in moderation.
  • Consult your doctor for regular cancer screenings.
  • Reduce exposure to potential cancer-causing substances (carcinogens), such as radon, asbestos, radiation and air pollution.

No. 3 — Injuries

The leading cause of fatal accidents among men is motor vehicle crashes, according to the CDC. To reduce your risk of a deadly crash:
  • Wear your seat belt.
  • Follow the speed limit.
  • Don't drive under the influence of alcohol or any other substances.
  • Don't drive while sleepy.
Falls and poisoning are other leading causes of fatal accidents. Take common-sense precautions, such as using chemical products only in ventilated areas, using nonslip mats in the bathtub and placing carbon monoxide detectors near the bedrooms in your home.

No. 4 — Stroke

You can't control some stroke risk factors, such as family history, age and race. But you can control other contributing factors. For example:
  • Don't smoke.
  • If you have high cholesterol or high blood pressure, follow your doctor's treatment recommendations.
  • Limit the amount of saturated fat and cholesterol in your diet. Try to avoid trans fat entirely.
  • Maintain a healthy weight.
  • Include physical activity in your daily routine.
  • If you have diabetes, keep your blood sugar under control.
  • If you choose to drink alcohol, do so only in moderation.

No. 5 — COPD

Chronic obstructive pulmonary disease (COPD) is a group of chronic lung conditions, including bronchitis and emphysema. To prevent COPD:
  • Don't smoke. Avoid exposure to secondhand smoke.
  • Minimize exposure to chemicals and air pollution.

No. 6 — Type 2 diabetes

Type 2 diabetes — the most common type of diabetes — affects the way your body uses blood sugar (glucose). Possible complications of type 2 diabetes include heart disease, blindness, nerve damage and kidney damage. To prevent type 2 diabetes:
  • Lose excess pounds, if you're overweight.
  • Eat a healthy diet rich in fruits, vegetables and low-fat foods.
  • Include physical activity in your daily routine.

No. 7 — Flu

Influenza is a common viral infection. While a case of the flu isn't usually serious for otherwise healthy adults, complications of the flu can be deadly — especially for those who have weak immune systems or chronic illnesses. To protect yourself from the flu, get an annual flu vaccine.

No. 8 — Suicide

Suicide is another leading men's health risk. An important risk factor for suicide among men is depression. If you think you may be depressed, consult your doctor. Treatment is available. If you're contemplating suicide, call for emergency medical help or go the nearest emergency room. You can also call the National Suicide Prevention Lifeline at 800-273-TALK (800-273-8255).

No. 9 — Kidney disease

Kidney failure is often a complication of diabetes or high blood pressure. If you have diabetes or high blood pressure, follow your doctor's treatment suggestions. In addition:
  • Eat a healthy diet. Limit the amount of salt you consume.
  • Include physical activity in your daily routine.
  • Lose excess pounds, if you're overweight.
  • Take medications as prescribed.

No. 10 — Alzheimer's disease

There's no proven way to prevent Alzheimer's disease, but consider taking these steps:
  • Take care of your heart. High blood pressure, heart disease, stroke, diabetes and high cholesterol may increase the risk of developing Alzheimer's.
  • Avoid head injuries. There appears to be a link between head injury and future risk of Alzheimer's.
  • Maintain a healthy weight.
  • Include physical activity in your daily routine.
  • Avoid tobacco.
  • If you choose to drink alcohol, do so only in moderation.
  • Stay socially active.
  • Maintain mental fitness. Practice mental exercises, and take steps to learn new things.

Your bottom line: Take health threats seriously

Health risks can be scary, but there's no reason to panic. Instead, do everything you can to lead a healthy lifestyle — eating a healthy diet, staying physically active, quitting smoking, getting regular checkups and taking precautions in your daily activities. Adopting these preventive measures will increase your odds of living a long, healthy life.

Do New Year's Resolutions Work?

I'm thinking about making a New Year's Resolution to lose weight? Is it worth doing or just a waste of time?

The average American gains about a pound during the holiday season. That doesn't sound like much, but most people continue to hold on to the extra weight permanently. So over the course of a decade, that adds up to some fairly substantial padding. It's not surprising that after the last present is opened and the calendar flips to a new year, a good percentage of us declare it's time to get in shape and lose weight.

I don't think resolutions are bad. In fact, I think they can be very productive. The problem is that by mid-January, about 30 percent of resolutioners have already slacked off, and fewer than half still stick with their plan by the six-month mark.

Why is this? I think it's because most people blurt out their resolution declarations as they are raising a glass or as they struggle with the zipper on their holiday party dress. If you want a resolution that you'll actually follow, you have to get serious about it. And so, in the spirit of shedding that bothersome holiday pound -- and holiday pounds past -- here are some ways you can give your New Year's resolutions some traction.

Base your goals on more than a fleeting thought. We all have those moments when we resolve on the spot to do something. Those moments can be a spark for change, but having a strong initial commitment helps. You need to be prepared for some hard work, commitment, and, yes, a little sacrifice. The first month is always the toughest. After that, your routine will be established and you won't have to try so hard to make it work. Psyche yourself up to take it day by day for at least 30 days. Constantly remind yourself about priorities and what it would mean to actually make your weight loss happen.

Make your resolutions specific. This is goal setting 101. Saying you want to lose weight is a pretty worthless statement. If your goal isn't definitive, how will you know when you've reached it? Saying you want to lose 10 pounds is better because it's more concrete, but be sure that your numbers are based on reality. Picking a number out of thin air or because you think you should weigh the same as Jennifer Aniston won't get you very far. Look at established measurements like body mass index, body fat percentage, or, at the very least, a height/weight chart.

Create a plan of attack: It isn't enough to show up at the gym or buy a cute new workout outfit. You need to have an idea of how you're getting from point A (right now) to point B (your goal). Think through details like how often you're going to exercise, for how long, where, when and with whom. Write these details down. Post them where you can see them. Track them. Leaving it to chance virtually guarantees a crash and burn scenario.

Have a backup plan: What do you normally do when faced with temptation? Do you dig your spoon in and think, "Eh, I'll start again tomorrow"? Weak moments are inevitable. Prepare for them. When faced with brownies, mashed potatoes or buttered noodles, have a coping strategy in mind. You could laminate a card with your goals on them, keep inspirational pictures at hand or try 10 deep breaths. Whatever gets you through.

Track your progress: I can't stress this enough: Keep an exercise and eating diary. Research shows it can double your weight loss. Write down as much detail as you can think of. This will create a blueprint of your accomplishments -- and failures. If you succeed, you have a step-by-step guide outlining exactly how you did it. If you fail, the reasons are often contained on the pages of your log.

OK, so that's my opinion on New Year's Resolutions. What's yours? I'd like to hear what your resolutions are and how you plan to make them come true. Post your thoughts here or tweet 
me. Happy holidays!