How To Know If You're Fat

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Body weight, whether in pounds, kilograms or stones is often the most popular determinant of a persons fatness. Truth be told, 1 to 4 pound fluctuations in body weight can be caused by factors outside of body fat or muscle mass. Decreases or increases in the amount of fluid in the body combined with the amount of matter in the colon can play a huge influence in short-term weight loss or weight gain. This is why diets promising the loss of 5 lbs in a week often involve the  taking of some sort of tea or supplement or food that contains a diuretic or laxative or in some cases both.

How to know if you are fat?

Fat is an essential component of the diet and body. However, a person needs just the right amount of fat to meet basic needs and not so much to hamper health, mobility and longevity. 

First step in determining whether you are fat is to calculate your body mass index (BMI), eaTacker has a great tool for this called BMI weight analyzer.  Enter you current weight (in pounds or kilograms) and height (in ft/in or cm) and hit the 'Get BMI' button. Get a piece of paper and write down the number and take note of whether you are underweight, normal, overweight or obese.

Keep in mind, BMI does not take into account body composition (muscle mass, fat mass, bone density, hydration status etc,), as such it not suitable for persons under 4 ft, children, persons under 19 years, certain ethnic groups and persons with a high muscle mass.

Second step is to determine your waist and hip circumference. This provides clarity on whether the stored fat in the abdomen or hips poses a risk to your health. For instance, fat stored primarily within the abdomen  has been shown to increase the activity of catabolic hormones that increase your risk of developing diabetes type 2, hypertension, stroke or other cardiovascular issues.

Follow the directions in the video if you are unsure as to how to measure your waist and hip circumference.
Record this number and take note whether it is within the healthy range.
    ✔  Healthy waist circumference in women is  less than 35 inches or 88 cm   (for Asian women less than 31 inches is healthy)

    ✔  Healthy waist circumference in males is  less than 40 inches or 102 cm  (for Asian men less than 35 inches is healthy)

   ✔  Healthy waist-to-hip ratio in women is less than 0.80 

   ✔  Healthy waist-to-hip ratio in men is less than 0.90

Third step is to determine your body fat percentage using a calliper, bioelectrical impedance scale, bod pod or hydrostatic pool. Knowing how much fat is under the skin in key parts of the body lets you know where fat is stored and distributed the most. Fat storage varies among men and women but it is useful to know how much of your body weight is muscle tissue and how much of it made up of mostly fat. 

If using a calliper then be sure to check out the video. Use a body fat chart or on-line calculator to know what your body fat percentage is. Record this number and take note whether it is within the healthy range. 
*** If you plan to calculate it manually, using the measurements then be sure to check out the formula here. 
The other tools [bioelectrical impedance scale, bod pod or hydrostatic pool] can be used for more accuracy however, getting them done may be pricey compared with the calliper. 

Chart sourced from Tanita

Fourth step, review all the numbers [BMI,waist circumference, waist-to-hip ratio and body fat percentage] and their respective ranges to decide whether your current weight is within the healthy weight range or  outside of it: underweight, overweight or obese, for all the measures.

Example: If you followed the 4 steps above then the paper you wrote down the numbers on should look like this:
Name: Savi      Age: 34 y     Sex: Female     Weight: 240 lbs                Height: 5 ft 7 in

❐ BMI: 37.5                                                   Interpretation: BMI Chart says this is obese
❐ Waist circumference: 40 inches      Interpretation: Not healthy 
❐ Hip circumference: 46 inches
❐ Waist-to-hip ratio: 40/46 = 0.86      Interpretation: Not healthy 
❐ Body Fat % via calliper = 39%         Interpretation: Obese

Based on the results, Savi's weight is outside the healthy range on all measures. As such, to answer the question 'Am I fat?' Yes, she is.

Just remember being fat is not the end of the world but it is suggested you monitor other indicators of your health such as blood pressure, dietary intake, blood sugar, blood fat profiles and others. If being overweight and obese is not where you want to be, be sure to find credible nutrition, fitness and medical professionals to help you embark on a healthy weight management path.

Image credit:WiseGeek.com

If all of this was too much work, Constance Brown-Riggs R.D says you can try the unscientific “pinch method” to determine if you have too much body fat.  Just find your waist and pinch the skin at the waist. If you pinch more than an inch, you  have too much body fat.

Hope this post helps.

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For more clarity check out  Business Insider's video: How To Know If You're Fat.

Most Googled products in Caribbean & North America is?

Find your country on the map and see what is the most Googled item.
Let us know if it is true?
If your country is not on the map, then be sure to check out the original article by Drake Baer on Business Insider, "The most Googled products in every country in one crazy map." 

Nutrition Day 2015

What's New with Australia's Food Pyramid

Photo credit: The Australian Nutrition Foundation Inc, 3rd edition, 2015
click for a larger view

Australia has 5 official food groups however, the new food pyramid (released May 19 th 2015)  aims to promote a more plant-based diet among the population hence the reason it has 4 layers, which are:
Layer 1: Vegetables, Legumes & Fruit
Layer 2: Grains
Layer 3: Protein Foods e.g. Dairy, Alternatives, Lean Meat, Eggs, Fish, Nuts, Seeds and Legumes
Layer 4: Healthy Fats- Unrefined Oils; Cold pressed oils

✪ Key Aspects: Layer 1 is termed the foundation layer and represents the foods that should form 70% of the diet. This translates into:

Examples of 2 servings of fruit (Image: Popsugar)

    ✔ 2 servings of fruit daily
    ✔ 5 servings of vegetables daily  or
     ✔ 5 servings of  legumes daily

Examples of 5 servings of  legumes and vegetables (food Image: Healthedco)

✪ Key Aspects: Layer 2 is also apart of the  foundation layer but it focusses on whole-some grains and grain-products such as: plain oats, brown rice, quinoa, whole-wheat flour, whole-grain ready to eat cereals, whole-grain crackers, whole-grain pasta amongst others. These foods should also form 70% of the diet.

✪ Key Aspects: Layer 3 is filled with the foods that are promoted as great sources of protein, calcium, zinc, iodine and vitamin B12 but should be eaten‘moderately.’  These foods include  dairy, dairy alternatives, lean meat, eggs, fish, nuts, seeds, and legumes.

Most noticeable: Legumes are placed in two layers. In layer 1, legumes are classed as a type of vegetables but in layer 3 it serves as vegetarian source of protein.

✪ Key Aspects: Layer 4 or the apex of the pyramid contain sources of fat that provide heart healthy benefits as they are rich in unsaturated fats (polyunsaturated and monounsaturated fat); examples foods in this layer are olives, avocado, olive oil, safflower oil etc.  It is recommended, foods in this layer be included in the diet daily but in small and controlled amounts.

Most noticeable: Margarine and butter have been removed from the new pyramid due margarine being a source of trans-fats and butter being rich in saturated fat.

✪ Miscellaneous Aspects about the new food pyramid:
1) It recommends water as the primary beverage of choice.
2) It places restrictions on salt and added sugars ( e.g. table sugar, honey, maple syrup, sweetened condensed milk, molasses, syrup etc.). All the while, recommending the use of fresh, dried and ground spices and herbs to enhance the flavour and colour of meals and add health benefits.

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Further reading:

1) Nutrition Australia: http://nutritionaustralia.org/national/healthy-eating-pyramid/frequently-asked-questions

2) Ea For Health: https://www.eatforhealth.gov.au/food-essentials/five-food-groups

5 Facts About The Caribbean Food Groups You Should Know [updated]

6 Caribbean Food Groups (Image credit: The health-nut corner)

❶ The Number of Food Groups & Their Names
While, Canada has 4 food groups, the USA and UK both have 5 food groups, there are 6 official food groups used in the English speaking Caribbean. These are:
        ① Staples        ② Legumes & Nuts (Legumes)     ③ Foods from animals   ④ Fruits  
        ⑤ Vegetables  ⑥ Fats and Oils (Fats and Substitutes)
 Please note, sugar and sweeteners are not an official food group due to their calorie dense nature and poor micro-nutrient profiles, but are included in many dietary guidelines used throughout the region. 

❷ The Staple Diversity 

Unlike the USA and Canada, starchy vegetables and starchy fruits such as corn, white potato (Russet), plantain and breadfruit are found in the same food group as bread, rice and pasta; the staples group. Reason being, when compared with other food groups, these items just like bread, rice and pasta are excellent sources of carbohydrates, fibre and most B-vitamins but are naturally poor sources of fat and protein. 

Learn more about staples in the video

❸ The Exclusivity of Plant-Protein 
There is an entire food group dedicated only to plant-based sources of protein. This is the legumes and nuts group. This group contains all beans, dried peas, nuts, seeds and non-dairy alternatives ( e.g. tofu, soy cheese, soy milk, almond milk and hemp milk).  This makes meal planning for strict vegetarians and meatless Monday a lot easier, since one does not have to think about where they will get their protein from.

In addition, judging from the size of the segment (see poster above), it is safe to say this group should be the second most important food group in the diet of people within this region. A 2002 food consumption survey performed in Guyana, revealed the consumption of legumes ranked higher than the consumption of items from the food from animals group (Ramsammy, L 2005). 

❹ The  Restriction on Fats & Oils 

Like most food guides around the world, the Caribbean foods guide tells the general public, foods in the fats and oils groups should be consumed in small and controlled amounts. It is interesting to note, the sources of fats and oils are quite varied as it includes fatty fruits (avocados, coconut, coconut milk, ackee and olives), refined and unrefined oils, animal fats (streaky bacon,  cream cheese, pork/chicken fat) and others.

❺ The Meal Planning Tool
The 6 food groups aid in the planning of nutritionally balanced meals when the multi-mix principle is used. The Multi-Mix principle is a food combining method  whereby at least two complementary food groups are paired to make a  nutritious meal. This principle could be used to prepare weaning meals as a well as meals for older children and adults. The principle consist of 3 -mixes which are 2-Mix, 3-Mix and 4-Mix. Read More here.

With that said, now you know a little more about the 6 food groups used in the English Speaking Caribbean.

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4 Things To Make You Feel GREAT EVERYDAY!

① STAY HYDRATED 
Drinking plain water is a good starting point to keep hydrated  throughout the day but water in the diet can come in many nutrient-rich forms. Boost your daily nutrition by adding a variety of nutrient-rich foods that have a high water content. Check out the video 'Importance of variety for hydration' by The European Hydration Institute for more details.

② EXERCISE DAILY
The average adult needs at least 2 hours and 30 minutes of activity each week. While choosing not to exercise is an easy option, always choose to engage in some form of physical activity. Physical activity not only benefits your skeletal frame but works to decrease your stress hormones and contributes to your peace of mind. 

Weekly workout schedule

    ➔ Related Article: Here's Proof That Exercise Changes Everything

③ EAT FRUITS & VEGETABLES DAILY
Eating 7 or more portions of fruit and vegetables a day reduces your risk of death at any point in time by 42%.
Here is an example of what 9 servings of vegetables and 2 servings of fruit looks like in one day: 
Breakfast:  Cooked Eggs, Crackers and Salad
Lunch: Steamed Vegetables with Fried Fish
Dinner: Sautéed Mixed vegetables, Cucumber cgunks, Cinnamon Plantain and Rice
A.M. Snack: Steamed Vegetables, Chicken Finger and Sweetbread
P.M. Snack:Yoghurt, Granola, Strawberries and Raisins

My 1,800 kcal  food intake diary.

  ➔ Related Article: New evidence linking fruit and vegetable consumption with lower mortality

④ GET ADEQUATE SLEEP DAILY
 Sleep is anything but a waste of time. Too little sleep (< 6 hours) and too much sleep (> 10 hours) increases risk of developing chronic diseases. Too little sleep has shown to hinder ones ability to regulate their appetite efficiently, resulting in persons being at risk of being overweight.

➔ Related Article: Sleeping too little, or too much, linked to heart disease, diabetes, obesity
➔ Related Article: Lack of sleep is linked to obesity

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Food Label Detective: Holiday Snack Ltd- Exotica Gourmet Trail Mix Yoghurt Delight

Generally, trail mix is a high calorie, high fat, fibre-rich addictive snack, if you are into the sweet and salty flavour combinations. The trouble with trail mix is the serving size, 1 bag or pack of trail mix often contain at least 1 serving. The portion eaten by the average consumer is generally, 1 pack or 1/2 a pack (depending on the size of the pack). Resulting, in an excess of calories, fat and added sugars being consumed mindlessly in one sitting.

It would be practical, if manufacturers were to package trail mix in 1 ounce serving size packs, to reduce the nutritional confusion faced by consumers but 1 ounce of trail mix is very small.

Regardless, Holiday Snack Food Limited's: Exotica Gourmet Yoghurt Delight follows in the steps of other commercially available trail mix by containing :

⊠ 2 servings in the 60 gram pack
    (1 pack contains 240 calories, 8 grams fat, 18 grams sugars and 6 grams protein )

⊠ Controversial ingredients such as hydrogenated oil (trans fat), artificial colours and artificial flavours

⊠ Added sugars- it contains 3 types of added sugar minus the one in the oat crisp and sweetened cranberries (These are highlighted in the image above)

It should be noted:

The dietary fibre content of the product is unfortunately absent along with real yoghurt (and its proposed benefits). The yoghurt powder in this product, simply imparts a nutritious connotation, hence the reason for it being integrated within the title of the snack.

Bottom-line:
This product is a sweet, tasty and high-calorie snack that can be included in ones diet in a relative portion as a mid-day snack, or added to oatmeal for some texture and flavour or used to make home-made granola/muesli bars.  If you do not want to consume 230 calories, 8 grams fat and 18 grams of sugars in one sitting, then eat half of the pack in one sitting and save the rest for another day.  

(Ingredients & nutritional information sourced from the product's food label)

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For More Related Posts
Food Label Detective

Food Label Detective: Star Snacks Smoked Almonds

Credit:The Health-nut corner

The ingredient list of this product is quite interesting. It starts out with almonds being first on the ingredients list, which is good. The almonds are prepared in oil that does not appear to be hydrogenated, this is also good. The remaining ingredients are mono-sodium glutamate (MSG) based flavour enhancers - torula yeast, hydrolyzed soy protein, disodium inosinate and disodium guanylate except for the silicon dioxide. A total of seven flavour enhancers, including salt and onion powder are contained in this product.

It should be noted, this product may not be suitable for vegetarians or vegans or persons with a fish allergy or who have religious dietary restrictions, seeing that disodium inosinate and disodium guanylate are commonly produced from an animal (meat or fish) or a plant source. However, unless the manufacture states  the source on the food label, use your judgement on whether the product should be consumed or not.

In terms of the nutritional information the sodium content is low while the total fat, saturated fat and protein contents are high. A high saturated fat is not unusual, however displaying the mono and/or poly-unsaturated fat contents in grams would be a recommended improvement on this label. Displaying the heart-healthy fats, almonds are known for may re-assure the consumer that not all fats are 'bad'. Having the serving size listed in weight and by count is somewhat more practical for the average consumer because 3 tablespoons of almonds does not make sense compared to 20-22 kernels (28 grams).

Bottom-line: Consume this product at your own risk, avoid if you have an allergy to or intolerant to MSG. 

ALSO PRESENT ON THE LABEL:
① ALLERGY INFORMATION:
 Made in a facility that uses milk, egg, soy, peanuts, tree nuts, wheat, sulphites, and sesame products.
② PEANUTS FROM: USA and or Argentina and or Mexico

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WOW! 3 Surprising Facts About Smoothies

Smoothies are everywhere and almost everyone is drinking them or in some cases eating them (smoothie bowls). It is reported that  fruit smoothie consumption has grown by 80 per cent in recent times with the smoothie market earning at least $2 million (USD) in annual sales.

[getty]

WHAT ARE SMOOTHIES AND WHAT IS THE ISSUE?  
A smoothie is a semi-solid beverage made from blended fruit and fruit juice or blended fruit, vegetables and or fruit juice.

The issue with smoothies lie in the fact that it can be an unlikely calorie or sugar bomb (fructose & glucose) in the diet, especially when they are used as a substitute for a regular meal. Ideally, smoothies made solely with  80 g (2.5 oz) of whole or crushed fruit and 150 ml (5 oz.) unsweetened fruit juice can be counted as  two servings of fruit for an adult or child. 

NEVERTHELESS, HERE ARE 3 FACTS ABOUT SMOOTHIES:

➊ SMOOTHIES ARE A BETTER OPTION THAN FRUIT JUICE

Innocent smoothie.

Smoothies made solely with  80 g (2.5 oz) of whole or crushed fruit and 150 ml (5 oz.) unsweetened fruit juice are a better option than fruit juice. In fact, this makes the beverage an energy and nutrient dense food that contributes to as much as 4.5 g fibre per 250 ml serving. Fruit juice on the other hand, contains more calories and water than vitamins, minerals, and fibre.

On average, a 250 ml (8 oz./ 1 cup) serving of smoothie can contribute to about 7% of your daily energy needs. Unlike fruit juices, smoothies can contain vegetables and other ingredients that contribute to a nutrient dense food.


➋ SMOOTHIES CAN NEGATIVELY IMPACT DENTAL HEALTH
The human mouth has an alkaline and pH controlled environment due to saliva. All fruit regardless of the form (fresh fruit, dried fruit, juice etc) contain organic acids  (fruit acid) and fruit sugar.

250 ml mark in a Measuring Cup
image source:aliexpress

 These acids when consumed, lower the pH of the teeth, making the surface area of the tooth's enamel more acidic resulting in demineralisation of the surface. This sets the state for dental erosion (Rukon  Smoothies). Fruit sugars, just like regular sugar,  feed the bacteria within the mouth, causing it to ferment and generate lactic acid: the primary agent causing dental carries. 
Therefore, it is best to stick to 250 mL of smoothie in one sitting. Be sure to rinse the mouth with water after consumption to reduce the amount of fruit acid and fruit sugar residue present in the mouth.


➌ SMOOTHIES ARE GREAT FOR WEIGHT LOSS

The answer to this depends on the ingredients used to make the smoothie and the overall quality of one's diet. Smoothies as a stand-alone factor does not aid in weight loss. While, smoothies made from fresh fruit are high in a soluble fibre called pectin (naturally found in the peel and pulp of the fruit) which has shown to increase satiety after a meal (Rukon  Smoothies) and control hunger pangs. The fructose (fruit sugar) content of fruit-based smoothies negates the satiety effect of pectin since, fructose is not used by brain and cells as fuel, it has little effect on the hormones regulating appetite. In other words, having a too much fructose within the body at any given time can increase food-seeking behaviours (YaleNews). As such, the sensible approach would be to have a serving or two of whole fruit. However, if you must have a smoothie while trying to lose weight, it is best to have it as a bridge between meals rather than as a replacement for a main meal (breakfast, lunch, and dinner/supper).

Side-Note:
Fructose found in whole-fruit and vegetables is slowly absorbed and broken down in the body due to it being bound to fibre; leading to less fructose being in the bloodstream at any given point.


Bottom-line:
Smoothies are a great way to add variety to a sensible diet as long as a serving of 250 mL (8 oz/ 1 cup) is adhered to.

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Create your weight-loss plan in 3 easy steps [part1]

Step 1: WRITE DOWN YOUR WEIGHT AND MEASUREMENTS

How to measure waist circumference [Source]

Get a blank notepad and write down the following:
▬ Current weight__________ (kg/ lbs)
▬ Waist circumference________ (cm/inches)
▬ Hip circumference _________ (cm/inches)
or you can simply take a photo

Notes:

The best time to take your weight is on an empty stomach, after at least 6 hours of sleep and wearing light clothing. Ensure the scale is on a flat, non-carpeted surface.  Step on the scale 3 times and write down each number. The average will be your current weight. 

To measure your waist circumference, use a tape measure. . Don't hold your breath while measuring.

Step 2: EVALUATE YOUR DIET AND LIFESTYLE HABITS

Before starting on your journey, Write down everything you normally eat and drink each day for 1 week, be sure to include the times the food/drink is consumed as well as any exercise you do. If writing is to tedious, take a video or picture of everything consumed. Doing so will allow you to get a better insight into the food habits you need to change such as:

            ▀ Portions at meal-times

            ▀ How often you consume treats/alcohol

            ▀ How often you skip meals

            ▀ What time of day you are most hungry

            ▀ The food groups or lack of food groups consumed amongst others.

In terms of lifestyle, the habits to take note of include:

           ▀ Details about the  exercise performed, if any. (e.g. Monday: zumba 6-7 pm , Wed: Tennis 4-4:30 pm etc.)

           ▀ How often you sit during work hours and at home. 

           ▀ How many hours of sleep you get per night

Optional: Enter the food and drink consumed into a food tracker to get a better look of calories, protein, carbohydrates, fibre and fat content of your diet.

Free food trackers: eatracker, myfitnesspal, sparkpeople  cronometer or nutritiondata

Step 3: SET SMALL REALISTIC GOALS

Goals will help you stay motivated and keep you on track if done correctly.

 Remember a goal is a desired result. 

When deciding on your goals make sure that you:

◘ MAKE IT MEASURABLE. 

Meaning, the actions taken to help you achieve this goal are performed on a countable basis. In other words, it should be able to answer the question 'how many times will I do this?' 

E.g GOAL: I want to lose 4 lbs by the end of this month.

      ACTION: In order to achieve this, daily changes to your diet and physical activity schedule are required, hence the following action: I will eat 3 balanced meals a day and 2 small sensible snacks

◘ PUT A TIME LIMIT ON IT

Meaning, how will you be performing the actions needed to achieve the goal. Putting a time limit on the goal provides boundaries for you to work within. This helps keep you motivates and on track. 

E.g  GOAL: I want to lose 4 lbs by the end of this month.

       MEASURABLE  ACTION:  I will eat 3 balanced meals a day and 2 small sensible snacks 

       TIME LIMIT: End of this month

Step 4: DON'T SET YOURSELF UP FOR FAILURE

Ask yourself, is this goal realistic? Are the actions required doable? If yes, is the answer, then proceed. If the answer is no, then please re-evaluate and seek help from a professional dietitian, certified nutritionist, personal trainer and or general doctor, to assist and provide the necessary guidance. 

Happy Goal Setting!

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