The Very First Step To Health: BMI

Hi Friends, happy Friday!

How are you all? Hope all healthy and happy.

As for me, it has suddenly become a little more hectic (never thought it could become any more hectic but hey, what do we know?) because of my nutrition classes. I swear I have started having serious time-lapses on weekends now. When I am studying, I don’t even realize where the three hours went by and once I finish, it’s like I am three-hours behind everything! I stay disoriented for a long time and it’s not exactly pleasant!

The first thing we learnt in our first class, was how to assess a person’s current health before we start a diet and fitness regime for her/him. The first tools are BMI and body fat content, among a few others. Most of us have at least heard of the term BMI. Today’s post elaborates upon it some more and if you didn’t know about it, here we are.

What Exactly is BMI?

BMI stands for Body Mass Index. It is a way to measure body fat based on certain factors – such as weight and height.

Though not an absolute indicator of health and fitness, BMI still provides a good insight into it. For a normal adult person, male or female, BMI gives a good enough start to assess the health and risks associated with non-normal BMI ranges.

Why is BMI important?

BMI is a useful indicator and tells us whether we are at risk for many diseases. Once we understand the risk, we can work on our nutrition and lifestyle to lower the risk. We can consider BMI as a “risk-forecast” for our body and health!

BMI, waist circumference (to assess abdominal fat content) and assessment of various risk factors such as smoking and concerns related to obesity…combined together, can give us a fair idea of what’s wrong with our bodies, how we can prevent any further damages as well as their management, even reversal of a few!

Risks of What?

Type 2 diabetes (high blood glucose), blood pressure (hypertension), arthritis, cholesterol issues (high LDL and low HDL), cardiovascular diseases and many other obesity-related diseases as well as certain cancers.

Worldwide, people with BMI equal to or higher than 30 are considered obese and these people need to immediately start working on lifestyle correction including weight loss. Same goes with overweight people (with a BMI of 25 to 29.9). They also need to work on weight management to lead a healthy and active life, free of obesity-related complications.

Did You Know?

For Asians including Indians, the indicators are different as we are more vulnerable genetically, to cardiovascular and obesity-related diseases and disorders.

What Can Be Done?

Even a little weight loss means a lower risk of contracting diseases related to obesity. With a calorie-appropriate diet and some physical fitness activities included in the lifestyle on a regular basis, one can work on lowering BMI and other parameters. Consistency is the keyword here.

The ideal would be to stop ourselves and take a control of our health much earlier. Don’t wait, use the adult calculator-link below and a get an estimated BMI for yourself, right now. If it falls in a normal/healthy range, you can work on keeping it that way. If it falls in any other slab, start immediately on preventing any further damages to your health. Do note that for kids, the calculator is different.

https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

Please consider consulting your doctor or dietician in case you get a non-normal BMI read today.

Till next Friday,

Love, Health & Peace

Is Transformation Your Goal?

Hi friends, happy Friday! How have you all been keeping?

Life has, to a lot of extent, returned to a less panicked state, hasn’t it? Whether it’s due to better survival rate nowadays or to the fact that we are adapting to the new norm of masks, sanitizers and social-distancing, knowing that there is no other way any time soon. Doesn’t mean I am not hopeful of a vaccination this year only. I still am!

And after experiencing this pandemic and seeing how important, more than ever…it is to stay healthy and have good immunity, what better time to start than now?

Also, a big thank you everyone, for your overwhelming response over my last post on Instagram which was me doing one-handed handstand, against the wall. I hope one day, I’ll be able to do that without the wall support 🙂

https://www.instagram.com/jillofmanytrades_blogger/

Today’s post is just a short one! I simply want to stress on the fact that it is very important to stay healthy, have a balanced diet and lead an active life. We all know it already. Much has been said and written already. By me and countless others.

Many of you have recently asked me about my diet chart etc. I wish I could give you one formula but I don’t have one. I have again and again said that one need to combine diet and a basic fitness regime for overall health and strength. Either of this combination alone, would not take you where you want to be.

And weight management is just one factor in the whole health equation. Though it is perfectly alright to start with that motive and any motive is good enough 🙂

Nutrition is a very powerful tool, no doubt. But it isn’t easy! It needs a strong willpower where one could think of food in terms of neither punishment nor entertainment but in terms of nourishment. It is entirely possible to eat what you want but with modifications and moderation.

And if one says that they have done all they could in terms of diets and still reached nowhere, I would still  understand. I have been there.

For starters, it is not the same for everyone. And second, if you reached nowhere, you haven’t done it either right (for you)…or enough! In my case, I did not do it at all! Till I started, I did not know what I was missing out on.

Let’s say you started on a journey which means to take 6 months. You started enthusiastically but stopped after 3 months…would you still reach your destination? Obviously not! You stopped mid-way. You stopped walking!

One thing is for sure, if you gave it 6 months, you would never want to go back! Neither in terms of diet modifications nor in terms of physical fitness. The success, the transformation would keep you coming back for more! It would become a lifelong habit, trust me. Do you remember the golden 21/90 rule? If not, do read this previous post here.

All you need in this journey is to show up…every time you are supposed to. Whether you work on your own or take external assistance, consistency is the key. Even if you make no special efforts, you are sure to move ahead…just by the virtue of showing up. All you need is 1% a day after all!

There is another issue that many of my old friends have come up with and I will write about it in my next post. It is more specific to women than men but all the men who read my blogs, need to read it too 🙂

Till next Friday

Love, Health & Peace

Weight Management With Mindful Eating

Hi friends, hope all is good at your end! happy Friday!!

This is the second and last part of ‘Mindful Eating’ series. Mindful eating can also be called meditation with food, and rightly so. It’s not very complicated and far, far easier than actual meditation. And definitely, more delicious for one! Do read the part one here, in case you missed it.

I too have binge-eaten a lot in past. If I was eating a packet of cookies, I’ll finish most of the packet in one go. If I liked something, I ate multiple servings of it. It was for the taste and probably the addiction to sugar. I had a sweet-tooth and sweets, desserts, cookies, ice-cream, thandai, flavoured milks and other baked delicacies were my weakness.

It happened automatically to me but thankfully, I noticed the changes. With house in chaos always, with two little ones running and fighting and the Other Half fond of running TV debates on high volume, I eventually resorted to eating in my kitchen, for some quiet time 😊

It helped – eating in peace, I mean. I paid attention to my food.

Mindful eating is definitely achievable and is way better than any fad-diets which are never sustainable, in longer run. What makes mindful eating even better is the fact that it coordinates mind and body, just like a good meditation session.

Mindful eating is eating with awareness so that we understand what our body is craving at a point of time and to eat accordingly. To understand when to stop eating and to realize what really satisfies us when it comes to food. And to truly enjoy each bite of our food.

How?

It Involves

  • Eating in quiet, peaceful surroundings, without external distractions
  • Eating slowly
  • Understanding body’s hunger cues – knowing when to eat and when to stop eating
  • To dissociate food with anxiety and moods
  • Thoroughly enjoying each bite and to feel various texture, smells and flovours
  • Knowing what we eat is how we feel
  • Being grateful for the food and the health it brings

Benefits

  • Once you start practicing mindful eating, you start understanding your body better and once you understand your body better, you start understanding the value of nutrition
  • You get a better control on your eating habits
  • And this in turn, not just provide assistance in weigh issues, eating disorders etc but also makes you feel better

It is not about a diet or even diet-control. This one is all about eating and the pleasure of it, in our bodies and mind! To see which foods make us happy and healthier, both! At times, we all overeat and then feel like crap, bloated and unhappy for a long while…wishing we never ate that junk or at least ate in control, don’t we?

To realize that itself, is one level achieved. To realize what we eat affects our feelings and our moods, is a lot of progress already.

What could be better than being able to manage weight issues and eating disorders, WITH eating? We just learn to listen to what our body is telling us and eat. The main thing here is to listen. Not easy but not hard either.

Did you like today’s post? Share with your family and friends. Do join me on Instagram for regular stories, nutritional tips and a healthy dose of motivation to keep you on track.

https://www.instagram.com/jillofmanytrades_blogger/

Till next Friday

Namaste, Health and Peace