Body Mass Index (BMI)

Body Mass Index (BMI)

The body mass index (BMI) is a physical measurement used to assess an individual's total amount of body fat. The BMI was invented by Belgian polymath Adolphe Quetelet in the 1800s, and consequently is sometimes known as the Quetelet index. The BMI is calculated by dividing your weight in kilograms (kg) by your height in meters squared (m²). It is expressed as kg/m².

What does your BMI mean?

The BMI scores give an indirect measure of body fat. Depending on the BMI value calculated you may be underweight, normal weight, overweight or obese. 

Why are BMIs useful?

The BMI is a simple, inexpensive screening tool used to identify possible weight problems for both adults and children. A BMI measurement is useful to assess who needs further testing to identify health risks such as heart disease. Individuals at risk will need further assessment. Assessments may include skin fold thickness test, diet, physical activity level, family history and other appropriate health screenings.

Risks associated with extreme BMIs

Being either overweight (with a BMI of 25 or above) or underweight (with a BMI lower than 18.5) can affect your health.

Overweight

Being overweight increases your chances of developing disease. An overweight individual whose BMI rises from 25 to 27 is 20–30% more at risk of death. As an individuals BMI rises above 27, the risk of death increases more steeply by almost 60%. If you are overweight and have low physical activity, the risks of developing disease increase.

Diseases associated with being overweight include:

• Gastrointestinal disorders;
• Cardiovascular diseases (i.e. stroke, heart attack);
• Diabetes;
• High blood pressure (hypertension);
• Osteoarthritis;
• Infertility;
• Some forms of cancer (i.e. breast, colon and endometrial cancers);
• Menstrual abnormalities;
• Gall bladder disease;
• Sleep problems;
• Respiratory problems (i.e. asthma).

Risks of being underweight

If you are underweight you may be malnourished and in addition you may develop the following nutritional deficiencies:

• Compromised immune function with increased susceptibility to infections;
• Respiratory diseases;
• Digestive diseases;
• Cancer;
• Osteoporosis;
• Increased risk of falls and fractures.

What are the limitations of the BMI?

Limitations associated with the BMI are:

• BMI varies by age, sex and race. Hence one's BMI can only be compared to those of the same sex, age and race.
• BMI does not differentiate between muscle and fat and will therefore underestimate in some and overestimate for others (e.g. An athlete may have a high BMI because of greater amount of muscle rather than fat).
• Disabled or elderly people have less muscle mass and therefore will have a lower BMI. This does not necessarily mean that their weight is normal or underweight.
• Pregnant women will also have a higher BMI because of increased weight associated with pregnancy, but not necessarily due to increased fat. BMI will overestimate body fat in this case.
• BMI does not differentiate between body fat distribution. Fat around the waist ("apple" body shape) is more dangerous than that around the hips ("pear" body shape), but this will not be picked up by the BMI.

I personally do not think BMI is very accurate, especially for someone who is active. BMI does not take into account muscle mass, and people who are active usually have a lot of muscle and even a strong build. BMI calculates the muscles as fat, making a healthy person seem unhealthy. If you know you are healthy (active and have a good diet), BMI should not matter. BMI does not account for all of the different body types, so it is common for weight statuses to be inaccurate.

Informative video about BMI:

For more information on BMI, please use these links:

http://bmi.emedtv.com/bmi/bmi-information.html

http://pcos.about.com/od/losingweight/f/BMI.htm

Resources:

http://www.healthyweightforum.org/eng/calculators/bmi-visual-graph/

http://www.dietriffic.com/bmi-chart/

http://www.medimanage.com/my-weight/articles/5-things-about-weight-loss-you-wanted-to-know.aspx

http://www.texasheartcare.org/heart.htm

http://www.virtualmedicalcentre.com/health-investigation/bmi-body-mass-index/45

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html

http://on.aol.com/video/body-mass-index--bmi--18631016

Breastfeeding: Vigorous or Cliche 

     In most public situations breastfeeding is considered disgusting and inconsiderate of others, but in the eyes the mothers who see this as a natural way of life and nothing to be ashamed of, consider women who don't breastfeed to be the same way. Lets not forget the parents that love the fact that it cost nothing for breastmilk and their opposites that say it is an inconvenience to breastfeed and it is not worth the headache. The question is there something about breastfeeding that is so good for babies that they should not have formula or is just a way of expressing motherhood?

   Artificial Milk or 'funkula' as most breastfeeding mothers call it contain many good factors for a baby's development. It has carbohydrates, protein, fatty acids, vitamins and minerals. The carbohydrates contain lactose and glucose polymers which is nothing but extra sugar for the baby. All that means is more energy for the baby to keep mommy and daddy up more hours of the night.Commercial infant formulas don't contain the immunity-boosting elements of breast milk. For most babies, breast milk is also easier to digest than formula. What this means is that formula lacks the antibodies needed when a baby is first born in order to fight off infections called Passive Immunity. The colostrum stimulates digestive tract function and eases defecation; which makes breastmilk easier to digest. Even though through recent advancements in artificial milk have given them a higher percentage in proteins such as bovine casein it cannot do what the mama's milk can.    

   Looking in on the mother's side of view from breastfeeding I can understand the reasons why they would consider breastfeeding the better choice. Not only is breastfeeding good for the baby but it is good for the mother as well by lowering the chances of breast cancer. The real reason why a person should not breastfeed is when the mother has an illness such as Aids. Even though formula has come a long way and has made many advancements, it still lacks those motherly advantages including the intimate connection that happens when a child and its mom have those special moments throughout the day. There are many thing and aspects of breastfeeding that are just good for babies to have that formula. 

   In this video Dr. Bank is answer some question about breastfeeding and comparing it to formula to inform new, soon to be or already mothers about the risks and advantages of formula.    

Read More: 

http://www.lalecheleague.org/nb/nbiss3-09p28.html

http://www.med.umich.edu/pediatrics/ebm/cats/bfeedasthma.htm

http://www.ncbi.nlm.nih.gov/pubmed/11368698

           

Does Organic = Healthy?

In today’s super markets, there are a lot of decisions to make when selecting your food: White bread or wheat bread? name brand or store brand? sugar free or regular?, but the biggest one lately has been organic or conventional. Organic brands market themselves as fresh, wholesome, and natural. Many assume that means healthier. but does it?

Researchers at Stanford University have conducted a survey comparing the health benefits of consuming conventional foods versus organic foods. After analyzing the results they found that there was no significant difference between the health of people who ate organic foods and people who ate conventional foods. They did find that children eating organic produce had lower levels of pesticide residue in their urine, but it was such a small amount that it wouldn’t make much of a difference. 

Here are nutrition fact labels for both regular plain greek yogurt, and organic plain greek yogurt sold by Oikos.  The one shown below in blue is the conventional yogurt nutrition label, and the one to the left is the organic nutrition label. Notice that neither of them contain any saturated fats or trans fats. Both of them have the same amount of calories, protein and sugar, and both of them are made from nonfat milk. If you look closely, you will notice a few minor differences however. For example there is a 5% increase in calcium in the organic yogurt, and the amount of sodium in the conventional yogurt is 10mg lower. These differences are so small though, that they would not make a significant impact on your general health or well being. 

"You can't use organic as your sole criteria for judging nutritional quality," says Smith-Spangler. 

If there is no significant difference between eating organic and conventional then why do people splurge for the “good stuff”? Not only is it better for the environment, but also more natural and humane for the animals. Conventional farmers may use chemical fertilizers and synthetic insecticides to promote plant growth and prevent pests and disease while organic farmers apply natural fertilizers like manure or compost to promote growth and use natural sources, such as beneficial insects or birds, to reduce pests. Organic farmers also rotate their crops to promote sustainability and biodiversity. 

According to Michelle Dent of Oxon Hill, Md., organic foods or other fresh foods are worth the extra effort because of the flavor. “It's fresh; you can really taste it.” she says. She recommends buying most of your groceries at the grocery store but buying produce from local organic markets. This video (http://healthland.time.com/2012/09/04/is-organic-food-more-nutritious-and-healthier-than-conventional-varieties/ ) from time magazine states otherwise. A reporter gathered local chefs to do a taste test on organic foods vs. conventional foods. While some found that the organic food had a better taste, others did not. 

Watch more:

Read more:

 http://healthland.time.com/2012/09/04/is-organic-food-more-nutritious-and-healthier-than-conventional-varieties/#ixzz2DkC1q5Fy

http://www.foxnews.com/health/2012/09/04/study-finds-organic-food-is-no-better-on-vitamins-nutrients/#ixzz2DkA6GM1Z

http://www.mayoclinic.com/health/organic-food/NU00255

http://www.npr.org/blogs/thesalt/2012/09/04/160395259/why-organic-food-may-not-be-healthier-for-you

Does This Dress Make Me Look FAT?: The Negative Effects of Lipids

Let's face it everyone... Lipids are to die for. LITERALLY!

http://greaselessfryerkit.com/sitebuildercontent/sitebuilderpictures/.pond/FriedFoodsDisplay200.jpg.w560h312.jpg

Lipids are naturally occurring organic materials that are essential to a person to perform natural bodily functions. They are the facilitators in transporting fat soluble vitamins, cushion organs such as the heart and kidneys. They also provide the body with long term energy storage (about 4000kJ per 100g). Saturated Fats, or as i like to call them, "fatty fats," are found mainly in animal products such as meat, butter, and cheese. They are also found in coconut and palm oils. These type of fats, more than anything else found in the diet, cause high levels of negative cholesterol in the bloodstream.

http://cdn.ebaumsworld.com/picture/lucass/fat_kid.jpg

Let's be honest, most of us often crave fast and easy foods, making runs to your nearest Micky D's, or even those tempting late night snacks. All of these things are wonderful and delicious, but may have serious long-term effects. Consuming lipids on a regular basis for a long period of time may lead to weight gain, eventual obesity, and even Coronary Heart Disease. All of these are results from intake of energy in excess of recommended daily amounts, which is 15-25g in adults.

Any way you look at it, lipids are bad for you. But by cutting back on them and living a healthy lifestyle, you will be able to live a long a fruitful life. If giving up lipids entirely is not one of the things at the top of your diet priorities (which would very well eliminate the risk of high cholesterol and CHD), there are alternatives. In order to properly regulate your fat intake and maintain a healthy lifestyle to keep your body in good condition you can eat foods with high levels of fiber. This will allow your digestive system to work properly, thus excreting the unnecessary fats and cholesterol in your body. Consuming omega-3 fatty acids has been linked to reducing deaths related to cardiovascular disease, based on a study conducted in Cardiff, Wales. 

If you keep an eye on your saturated fat intake and lead a healthy lifestyle you may soon find yourself saying something like this...

http://25.media.tumblr.com/tumblr_m5bgmoAVBW1ry10fwo1_500.gif

An interesting look into the science of lipids:

Hyperlinks: For a further look into the consumption of too many lipids and CHD

1.) http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004449/

2.) http://www.livestrong.com/article/367417-why-is-consuming-too-many-lipids-bad-for-you/

Fiber is Great!

Did you know that eating fiber every day can make you live longer? According to a study done by doctors in Chicago, eating fiber every day can help you live a longer, healthier life. During a study done in Chicago, people who ate their daily recommendation of fiber every day were less likely to die during a nine-year follow-up period. The experiments done by Chicago doctors included 388,000 adults, ages 50 to 71. Doctors concluded that the daily recommended intake of fiber is 25 grams for women and 38 grams for men. 

There are many ways that you can intake fiber on an every day basis. For example, fruits, veggies, beans, and even a piece of bread can contain two to four grams of fiber. Studies show that men and women who eat their RDI of fiber were 22% less likely to die from any cause compared to people who don’t eat enough fiber. Fiber is known to be a necessity and helpful to our diet not only just to make you live longer, but to help decrease your chances of developing diabetes, Coronary Heart Disease, prevent respiratory illnesses and also improve your cholesterol!

Fiber is a food that is capable of making you feel full, even if you don’t eat much! A high-fiber diet can help you lose weight, and if you have Type II Diabetes, it can help you regulate your blood sugar easier since you won’t be eating all the time. If you typically don’t eat much fiber now a days, you should definitely start because there are many health benefits for you in the long run. Studies show if you don’t eat much fiber right now, gradually introduce it to your diet so that your body gets used to it easier. The best way to intake fiber, easily, is to eat plenty of grains! Here is an example of what a day of meeting your recommended daily intake of fiber would look like:

WOMEN: 

one-third cup of bran cereal (9 grams), a half cup of cooked beans (10 grams), a small apple with skin (4 grams) and a half cup of mixed vegetables (4 grams).

MEN:

one-third cup of bran cereal (9 grams), a half cup of cooked beans (10 grams), a small apple with skin (4 grams) and a half cup of mixed vegetables (4 grams) 23 almonds (4 grams), a baked potato (3 grams), an oat bran muffin (3 grams) and an orange (3 grams).

Here is more information on fiber! Even though this video may seem boring...and strange, it provides great information about fiber and what its benefits are:

Here are also the links for extra information on fiber and the Chicago experiment information on fiber!:

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html

http://www.huffingtonpost.com/2011/02/14/eat-fiber-live-longer-now_n_823134.htm

Kenzie Mabrey

Hormones in Foods: Should you worry?

Hormones are added to our foods for growth in food-producing animals. Ever since the 1950s, The Food and Drug Administration (FDA)  has approved many steroid hormone drugs to be given to livestock, which includes estrogen and testosterone as well as their synthetic versions. The hormones affect their growth rates, the leanness of their meat, and the efficiency by which they convert the feed they eat into meat. According to the FDA, they approved the drugs ONLY after extensive studies that have shown that the products from the treated animals are safe for people to eat as well as show that the drugs do not harm the treated animal or the environment. The drugs have proved to work as intended as well.

The steroid hormone drugs are made into pellets that are placed under the skin on the back side of the animal's ear. The pellets slowly dissolves under the skin and doesn't required to be removed. The ears of the treated animals are discarded when the animals are slaughtered and are not be used for  human food, but that doesn't necessarily mean that it isn't food for another animal. Using research from an extended period of time, the FDA has established what are and what are not acceptable safe limits for hormones in meat. The safe level for human consumption the amount of the drug in the meat that would be expected to have no effect in the human body, according to the extensive study and review from the FDA. The approved drugs have a "zero day withdrawal" which means that the meat is safe for humans to eat it anytime after the animal was treated.

There are two types of hormones that would be in the meat that we eat: the "naturally-occurring" hormones and the "synthetic" hormones. The naturally-occurring hormones are the ones that are in our body as well as the bodies of the animals that we eat. It includes estradiol (which is estrogen for female animals), progesterone (which is involved in the reproductive system of the female animals), and testosterone ( for male animals). They are necessary for normal development, growth, and reproduction. People would not be at risk from eating food from animals treated with those drugs because of the amount of additional hormone that comes after the drug treatment is very little compared to the amount of naturally-occurring hormones in the meat of animals that are not treated as well as the hormones that are naturally produced in the human body. The synthetic hormones are the lab-created versions of the natural hormones. They had to preform extensive toxicological testing in animals so that they can determine the safe levels in the animal products that we consume as well as demonstrate that the amount of hormones in the animal meat after the treatment is below the appropriate level.

According to expert scientists appointed by the European Union, there are risks to the health of humans if they consume meat that was was from an animal that was treated by hormones. They say that the consumption of the hormone "residue" or what is remaining in the meat can disrupt the balance of hormones in the human body, cause developmental problems, interfere with the reproductive system, and even lead to the development of cancer. The people most vulnerable to those negative effects are said to be children and pregnant women. The remaining hormones that are in beef are believed to be the cause of puberty beginning at such a young age in girls. That also creates a greater risk of girls developing breast cancer as well as other forms of cancer. The European Union banned the use of growth hormones in cattle and has prohibited the import of hormone-treated beef since 1988; The United States and canada continue to allow cattle to be given six hormones (three naturally-occurring and three synthetic) dispute the scientific concern.

There are also environmental risks because of the hormones. There are hormone residues that are found in cow manure and when excreted, it can contaminate the surface and groundwater, which in turn harms the local ecosystems. Aquatic ecosystems are actually the most vulnerable to the negative impacts of the growth hormone residues. There was a recent study that showed that exposure to the hormones has a substantial effect on the capability of the reproductive system of fish.

By law, poultry and hogs are not permitted to be given hormones. However, they are allowed to be fed growth enhancer and feed additives. I would compare that to a protein supplement. They are not considered hormones however there are concerns that there are negative effects to the health of those who may consume it. Chickens and pigs may have been fed beef or a beef byproduct which may contain the hormones. That is thought to be one way that the hormones were getting into the poultry supply. However, it is uncertain whether or not the hormones transferred through the poultry affects human health, therefore it is your choice to determine if you would want to consume the poultry or pork.


 Read more at Huffington Post: Hormones in Foods: Should you worry?

Carbohydrates: In a Nutshell

http://visportsnutrition.ca/wp-content/uploads/2012/06/Breads.jpg
Carbohydrates

     Carbohydrates (also known as Saccharides, or sugars) are macro molecules consisting of Carbon, Hydrogen, and Oxygen. They are one of the most abundant types of food energy readily available to Humans, and one of the three main types of Food Energy (Fats, Carbohydrates, Proteins). They are also one of the main types of nutrients in our everyday diets. They can be either Simple or Complex. There are three basic types of Carbohydrates; Monosaccharides, Disaccharides, and Polysaccharides. Monosaccharides and Disaccharides are often referred to as sugars, and most end in the suffix -ose. Blood Sugar, for example, is Glucose (monosaccharide), and Table Sugar is Sucrose. 

    Monosaccharides are the simplest of the saccharides, and cannot be broken down any further. They are Aldehydes or ketones containing two or more Hydroxyl groups. Monosaccharides are Simple Sugars, and the body's major source of fuel for the metabolism, used as a short term energy source. Monosaccharides include Glucose, Ribose, and Fructose. These are simple sugars that contain short-term energy for the body. Disaccharides are two conjoined Monosaccharides. The bond formed is called a Glycosidic bond formed by a Dehydration Synthesis Reaction, taking H20 out of the two Monosaccharides. Dissacharides include Sucrose and Lactose. Disaccharides are also a primary source of short-term food energy for the body. Polysaccharides are primarily used for the storage of energy (for example, Starch), and help with structure in plant cells, such as cellulose in the plant cell wall. 

    https://ufandshands.org/sites/default/files/graphics/images/en/19534.jpg

    Simple Carbohydrates, or Simple Sugars, are often classified as Sugar. Sugar in the form of most sugary items such as candy or desserts. These are examples of Mono and Disaccharides. Complex Carbohydrates are often classified as foods rich in Starch, like wheat, bread, pasta, and cereals, etc...). High intakes of carbohydrates have often been correlated with increased risk of Type II Diabetes (Type I is often genetic and forms at a young age), as your body intakes so much blood glucose, and eventually, your insulin receptors grow weak, and unresponsive. If not treated correctly, your blood glucose levels stay elevated, posing  possible   

http://www.umm.edu/graphics/images/en/19529.jpg problems in eyesight, fatigue, constant or excessive urination, dehydration, and problems with your kidney. In the case of carbohydrate consumption and risk of type II diabetes, Correlation=Causation. 

Primary to Video on Carbohydrates

http://www.youtube.com/watch?v=RVaR6hCdsKw

Secondary videos on Carbohydrates

1. http://www.youtube.com/watch?v=SSLn0vGh5ZQ&feature=related

2. http://www.youtube.com/watch?v=_qf_r5EVP6U

Latest News-

  1. High-Carb Diets in Old Age Linked to Mental Decline:

        http://www.nlm.nih.gov/medlineplus/news/fullstory_130472.html

    2. High-Carb Diet Linked to Colon Cancer Recurrence in Study:

        http://www.nlm.nih.gov/medlineplus/news/fullstory_131101.html

Hyperlinks-

1. Basics of Carbohydrates(CDC)

2. Harvard Carbohydrate Info

Carbohydrates

Carbohydrates are one of the main types of nutrients.Carbohydrates are either simple or complex, depending on their chemical structure.Carbohydrates consist of Carbon, Hydrogen, and Oxygen. The most common carbohydrate is glucose. Carbohydrates are also called saccharides. There are monosaccharides, disaccharides, and polysaccharides.

Monosaccharides are the smallest possible sugar unit. Examples include glucose, galactose or fructose. When we talk about blood sugar we are referring to glucose in the blood
Disaccharides are two monosaccharide molecules bonded together. They are bonded by condensation. Examples are lactose, and fructose.
Polysaccharides are a chain of two or more monosaccharides.

 http://health-club.org/foods-rich-carbohydrates

  Many institutions suggest that there is a significant correlation between a high intake of carbohydrates and increased risk of diabetes.Diabetes is a disease in which your blood glucose, or sugar, levels are too high. With type 1 your body does not make insulin. With type 2 diabetes the more common type, your body does not make or use insulin well. Without enough insulin, the glucose stays in your blood. This can cause problems with your eyesight, kidneys and liver.

http://www.livestrong.com/article/260404-consequences-of-a-high-carbohydrate-diet/#ixzz2BHBZ3jvJ

*Nutrition: Vitamins & Minerals*

 

Vitamins and Minerals are essential in all of our diets, in order to keep our bodies healthy and strong. Vitamins and Minerals are required through every day foods that you eat; some will have more than others of course, depending on the type of food. Vitamins are fat-soluble and water-soluble. Water-soluble meaning, that Vitamins C and B for example, require water before your body can absorb them; due to this your body cannot store them. Vitamins are organic substances, so they anything such as a plants, and animals are considered organic. You can require Vitamin C and B for example; the Vitamins that cannot be absorbed into the body so leaning towards meat and vegetables will help fill in the gap.

Calcium is an essential mineral to have, in order to keep your bones strong, and preventing your risk of getting osteoporosis. Vitamin D helps your body absorb the proper amount of calcium, in which your body needs. Dairy products acquire Vitamin D, as one of their main minerals. A deficiency in Vitamin D can cause Rickets disease. Rickets disease is when your bones become soft, due to your body not being able to absorb the calcium that you intake in your diet through out the day. Eating a balanced diet with a variety of foods, can usually acquire all the Vitamins you need for that day.

Vitamins and Minerals boost the immune system, maintaining growth and development. It also helps organs and cells do their proper jobs. When you hear people say how good carrots are good for your eyes, well it’s true! Carrots are filled with substances called carotenoids, which your body converts into Vitamin A; helps prevent eye problems.

  

Video: http://www.youtube.com/watch?v=JuYPUF-TobQ