ART OF HEALTHY LIVING: 2008

IS FAT ALWAYS BAD???

The low-fat food craze that occurred in the 1990’s came as a result of the realization that certain types of fat can cause high cholesterol, which increases the risk of developing heart disease. Like any food craze, it seemed like every food on the shelf was deemed “low fat”, “reduced fat” or “fat free”. Luckily, we have come to see that certain types of fats can be beneficial, if used in moderate amounts.

The “bad” fats, such as saturated fats, hydrogenated fats, and trans-fatty acids, raise the LDL cholesterol, or the “bad” cholesterol of the body. It is best to avoid them, or use them in very sparing quantities.

SATURATED FAT

Saturated fat is the biggest culprit in high cholesterol. This type of fat mostly comes from animal products, but there are a few plant products also contain it.

• Meats
• Butter
• Milk and cream
• Cheeses
• Coconut oil (and other tropical foods and their oils)
• Cocoa butter

HYDROGENATED FAT

Hydrogenated fat is produced through a chemical change in the process of oils. It, too, raises the bad cholesterol. It is found mostly in margarines and shortenings.

TRANS-FATTY ACIDS

As a result of chemical processing, certain oil-based products contain them. They are processed to increase the shelf life of certain foods or to create a solid product, like margarine. They potentially raise the cholesterol level of the body more than saturated fats.

THE GOOD NEWS

Fortunately, not all fat is bad. If used in moderation, some type of fats can be beneficial for the body, helping to lower cholesterol levels. Using either a polyunsaturated or monounsaturated fat in the place of one of the “bad” fats is beneficial. Some of these are listed below:-

• Olive oil
• Peanut oil
• Avocados
• Soybeans
• Corn
• Nuts/seeds

The basic idea behind healthy eating seems to be “everything in moderation”. This is certainly the case where fats are concerned. Fat does not have to be the food enemy! By educating oneself, it is possible to still enjoy the satisfaction and flavor of many oils and fats (moderately!), and not have to worry so much about high blood pressure or weight gain.

FACIAL YOGA

The face carries a lot of tension and energy. As a primary mode of expression the face may form into hundreds of poses a day reflecting anger, happiness, sorrow or a range of other emotions
Facial Yoga is a fun, relaxing and enjoyable programme for everyday living, specifically designed to rejuvenate and tone the face and neck. The face needs to be exercised and toned in the same way we exercise and tone our body. Most individuals have at least a few tense muscles in the face which could benefit from the facial exercises which are designed to loosen and free these muscles.
Facial Yoga is a positive and natural way of both maintaining and re-establishing the contours of the face. It helps to promote self confidence, self esteem and a sense of inner wellbeing. One feels lighter and more uplifted.

Benefits include:-

Slowing down the aging process .

Tones the facial and neck muscles, releases tension, increases circulation to both areas.

Improves complexion both in texture and colour, the face looks more relaxed but with firmer contours.

Helps to diminish jowls, fill out hollow cheeks, reduce puffiness around the eyes and eliminate double chins.

Releases tension and relaxes the upper part of the body, thus relieving headaches, stiff necks and general discomforts.

Promotes self confidence, self esteem and a sense of inner wellbeing.

One feels lighter and more uplifted.

TIP ON FOODS TO EAT AND FOODS TO AVOID

Avoid:

All sugar sweetened foods if you are serious about a weight loss program.
As often as possible foods that are all or almost all starch content like potatoes, white bread, and pasta.
Processed foods often have unhealthy fat sources and chemical additives that drag your system down.

Eat:

All vegetables especially green vegetables raw vegetables and salads.
Meat, eggs, nuts, fish, tofu and beans.
Whole grain cereals, pasta and breads.
The carbohydrates you do eat make them from whole foods in their natural state fresh fruit with the skins because the extra fiber will help with the carbohydrate digestion.
Fresh fruits to get your vitamins needed to make you feel good while exercising and taking care of your health.

Eating whole foods in their natural state is always your best bet. Now we can see why our grandparents could eat bacon and eggs for breakfast and still be in great health. By eating certain foods at certain times and with some moderation in what we eat we can eat well and feel great doing it. We can improve our health and emotional well-being while improving our physical body.

SLEEP YOURSELF SKINNY

Our body needs seven to nine hours of sleep every night to rejuvenate it. If this basic requirement is not fulfilled the brain cannot not produce normal amounts of feel good chemicals serotonin and dopamine. The body therefore looks for other ways to compensate for this .It starts craving for sugary foods that gives an immediate release of these chemicals.
The lack of sleep throws off our entire system. It becomes an even bigger factor with the increase in age. As we age the pineal gland of our brain produce lesser and lesser amount of the hormone melatonin, resulting in subsequent curving for carbohydrates. So make sure that you get sufficient quantity of sleep to keep oneself thin.

A FRUITY JOURNEY

Fruits are the store house for various vitamins, minerals and natural phytochemicals which are required by our body for good health and nutrition. Moreover they contain almost negligible fat content and are low in calories, thus are an ideal food for weight watchers.

SOME KEY FACTS:

Fruits contain 90-95% water, which have a diuretic effect on the body and help eliminate the toxins and nitrogenous wastes from the body.

Most of the fruits are low in sodium and high in potassium, which is an important mineral and helps to maintain normal blood pressure and heart function.

The fiber present in fruit not only have a laxative effect on the body to relieve constipation but also gives a feeling of satiety by adding bulk to the diet which is beneficial in conditions like diabetes mellitus, heart diseases and obesity. Fiber also has cancer protective activity, combat bowel irregularity, and prevent diverticulitis and colon cancer.

Resveratrol found in red grapes and anthocyanin found in cherries, blueberries, kiwi, plums and blackberries helps reduce the risk of cancer and heart diseases at bay. Guava, oranges, papaya and indian gooseberry are very good sources for vitamin C an antioxidant Mangoes and papaya are excellent source for beta carotene.

Beta carotene and lycopene from apricots take care of the heart health by preventing oxidation of LDL cholesterol.

Bananas are a very good source of potassium, vitamin B, vitamin C, manganese and dietary fiber. .According to recent studies including cherries or cherry juice in diet helps to relieve the symptoms and pain caused in gout, arthritis and joint inflammation.

Saponins – glucose based compounds present below the skin of grapes also promises heart health.

Kiwifruit is a very good source of vitamin E that is an important fat-soluble antioxidant which when combined with water-soluble antioxidants provides free radical protection on all fronts.

Papayas are rich in very powerful antioxidants vitamin E, vitamin C, vitamin A and vitamin D. These antioxidants helps prevent oxidation of LDL cholesterol which if not taken care of can stick to and build up in blood vessel walls forming dangerous plaques leading to atherosclerosis, heart attacks or strokes.

WEIGHT LOSS TIPS AND TRICKS

We hear so many tips and trick about weight loss that it may leave you wondering which tips are the best and which tricks are really tricks? Let's look at how food and exercise affect metabolism and weight loss to help us understand why some of these tips and tricks work or don't work.
Lately you may have heard a lot about low carbohydrate diets and claims that they are working and that people are getting healthier without paying attention to the amount of fat they are eating. You may have even heard that the USDA is looking at changing the food pyramid.
There is a major flaw in the low fat diet plan and scientist is finally admitting it. Very little Cholesterol comes from diet. Our body manufactures most of the Cholesterol from Carbohydrates. The culprit is Insulin which is turning carbohydrates into fat is.

Insulin is vital to life because it regulates blood sugar, controls the storage of fat, regulates the liver's production of cholesterol, functions as a growth hormone, is important in appetite control, and drives the kidneys to retain fluid and much more. Although it is absolutely essential to life, but too much of a good thing can sometimes cause problems. Too much insulin can cause fat storage, cholesterol production and is caustic to the blood vessels. Insulin, by activating or inhibiting various metabolic pathways, can make us sleepy, hungry, satisfied, dizzy, lightheaded or bloated.
As we age our insulin receptors become less sensitive to insulin so the body overproduces insulin to meet what it thinks is it needs. By carefully monitoring the types and amount of carbohydrates we eat we can clean up our insulin receptors. Decreased insulin receptor site sensitivity is frequently the problem that Type II Diabetics (Adult Onset Diabetics) have.
Not mixing certain food types is a dietary concept out there now that actually makes some sense. As an example: After a fat free ice cream cone, our body produces more insulin than it needs because of the plugged insulin receptors. The insulin does what it is supposed to; it lowers your blood sugar level but then there is extra insulin circulating around so it goes to work and turns some fat into cholesterol and stores some fat somewhere else incase you decide to skip supper tonight. By decreasing your intake of concentrated sweets, like sugar sweetened food and not overeating starches like breads, pasta and potatoes you may keep your body from the overproduction of insulin. Carbohydrates actually have a metabolic affect that make any fat you eat worse for you. Carbohydrates affect the hormone balance in your body to add to depression, lack of energy and mood swings.
Exercise really is the key for healthy weight loss. By increasing the strength and mass of your muscles you are better able to burn calories. Exercise makes the rest of your everyday activities easier therefore burning up more calories not only from the exercise but from having more energy to complete your daily activities. Having that energy is more likely to keep you busy so you think about eating less often.
Not eating 3 hours before bedtime is something we may all have heard that will help you loose weight. We know that if you go to bed shortly after a big meal you don't sleep as well and you also don't have a chance to “work off” your meal but their is also another big factor.
Human Growth Hormone (hgh) is produced at night to help our body build and repair muscle. If we eat a carbohydrate within 2 to 3 hours of sleep time our body will not produce near as much of this hormone.
Exercise first thing in the morning now makes some sense too. If we have not eaten after the evening meal our body in the morning is fasting. If exercise is done before breakfast it forces the body to burn fat. And if followed with a protein breakfast it would keep the body in the “fat burning” (glycogen dominant) phase a little longer.
Quality protein sources like that found in meat, eggs, fish, and nuts is the best and quickest way to build lean body mass. Lean body mass (muscle) will help to burn calories. Because carbohydrates are what turns dietary fat into body fat it is healthier to avoid the carbohydrates than to avoid the fat because frequently by avoiding naturally occurring fats you also avoiding good quality protein sources.
Protein requirements are figured based on lean body mass so it is difficult to state the requirements. An average sized adult female (about 140 lbs) requirements are 50 grams protein a day but may need to be as high as 75 grams when very active during an exercise program. For an average adult male (about 175-180lbs) is 65 grams and could be as high as 90 grams a day during an exercise program.

LOSING WEIGHT without FEELING HUNGRY AND DEPRIEVED

One must remember that the weight is gained over a period of time; so it must be lost over a period of time. There is no quick solution to losing weight and keeping it off.
To begin with one must take time to critically analyze and determine one’s current eating patterns
-how many calories you are eating per day to maintain your current weight.
–what is the ratio between carbohydrates, fat, and protein. For instance, what percentage of your daily intake is carbohydrate? What percent is fat? What percent is protein?
The next step is to determine the current eating patterns or your “set point” to maintain your current level of weight; after that one can begin to manipulate one’s intake of calories, carbohydrates, protein, and fat in order to lose weight without feeling deprived.
First, one should try to limit the calorie intake by only 5%. So, if you need to consume 2500 calories to maintain your current weight, try cutting out only 125 calories per day. You won't lose weight overnight, but you will lose weight over time and you won't feel hungry, tired or deprived. This needs to be a lifelong commitment; it has to be something you can do every day for the rest of your life. If you try to starve yourself or cut out too much at once, you will eventually fail to keep the weight off. If you do it gradually, you will have a good chance to stick with it and succeed.
When you get close to your goal weight you may have to do more than just cut out calories. You may need to increase exercise. You may need to increase your percentage of protein and decrease your percentage of carbohydrates.

LOOSING WEIGHT -THE HEALTHY WAY

To lose weight one needs to burn more calories than one eats. Every good weight-loss plan has the same two parts: food and physical activity. Wise food choices can help us to eat fewer calories and daily (or almost daily) physical activity on the other hand helps to burn off some of the calories we consume. This will help not only in losing weight more easily but also in keeping it off, too.

Keeping the portions small. Smaller portions help prevent overeating.
Control hunger with low cal foods. Foods such as soup, salad, fruits and vegetables can help fill you up without adding a lot of calories. These foods will not only satisfy your hunger but also help lose weight.
Keeping track on what is being eaten. Studies show that keeping a Food Log helps people lose weight and keep it off.
Making trade-offs to control the calorie intake. Foods high in fat and sugar are usually high in calories, too. But that doesn’t mean you have to give up your favorite foods. Instead learn to make trade-offs. If you want to indulge in your favorite dessert, eat a lower-calorie meal.
Enjoying more physical activity. Regular physical activity is important for keeping your heart healthy. Increasing physical activity will help you lose weight and strengthen your heart at the same time.

In case one feels the need for extra support to lose weight one should look for a weight-loss program that’s been proven safe and successful. The points to consider for choosing a weight loss programme are as under:

Stresses a healthy eating plan (low in saturated fat, Trans fat and cholesterol, with plenty of fruits, vegetables, whole grains, lean poultry, meat and fish, and low-fat dairy).
Includes daily physical activity.
Gives personal support from a group, buddy or dietitian.
Does not deprive you of the foods you enjoy.
Has a system to help you keep track of what you eat and drink.
Recommends a weight loss of 1 to 2 pounds per week until a healthy weight is reached. If you’re insulin-dependent, does not conflict with your diabetic diet. You must talk to your doctor or diabetes educator before taking enrolling in the programme.

SETTING REALISTIC WEIGHT LOSS GOALS: KNOW YOUR LIMITS

Why is it essential to set a sensible weight loss goal?

It's a common mistake to set an unrealistically rapid weight loss target. Most nutritionists recommend that weight loss should not be more than 2lb a week - which is a safe and achievable pace that will provide long-lasting results. It's very easy to let the urge to lose weight quickly overtake our rationale – but it must be remembered that weight gain has most likely crept up on us slowly, so we should therefore expect that weight loss will also work the same way.

CALORIE SHOCK:

The body doesn't like to lose weight; it wants to be stable and comfortable. If we cut down our calorie intake too drastically the body will sense quite a dramatic feeling of shock and is more likely to struggle and/or resist shedding weight. If we crash diet our body will go into 'famine mode' and our metabolic rate will slow down to avoid expending too many precious calories. When our crash diet finishes we'll immediately pile up the weight back on, as our metabolism has become inefficient. So we must use sensible exercise and nutrition to ensure long-term weight loss. We should be aiming for absolutely NO LESS than 1,000 calories per day (after exercise), and ideally should be eating 1,200-1,400 calories daily.

HYPOGLYCAEMIA :

If we don't eat sufficient calories and carry on with intensive exercise, our body will warn us that it is struggling with the low level of calorie intake by exhibiting symptoms such as dizziness and shaking. This shows that we are entering a state known as hypoglycaemia – a condition where the body fails to have enough sugar in the blood stream (through insufficient calorie intake) for basic functioning. The next stage after dizziness and shaking can be a hypoglycaemic coma, so if someone experiences any of these symptoms listen to the warning signals the body is giving and EAT MORE!

STALLED WEIGHT LOSS:

One may think that one is eating adequately to support the level of physical activity, but if we're training very hard and our weight loss has stalled, it's probably because we're not consuming enough food for our needs. Those who play a lot of sport, or are training for a race may experience this problem. It’s vital to remember that the body shuts down when it experiences shock (i.e. insufficient fuel sources) and this directly affects the body's ability to burn fat. So we need to provide our body with more protein sources, such as fish and pulses, and more sleep. This will promote recovery, allow the metabolic rate and fat-burning mechanisms to function normally, and take the body out of shock.

HOW TO SET A WEIGHT LOSS GOAL

There are lots of reasons for people who are overweight or obese to lose weight. To be healthier. To look better. To feel better. To have more energy. No matter what the reason may be, successful weight loss and healthy weight management depends on sensible goals and expectations. As a starting point, we have to decide on a reasonable target weight and know roughly how long it will take to achieve the same.

THE GOAL :

Decide how much weight one needs to lose to be in healthy weight range? For this one may use the following resources:-

A BMI of 20 to 24.9 is considered a healthy weight. Anything over 25 is considered overweight. If someone is overweight / obese then he/she must work out how much weight do they need to lose? This is will be their goal weight.

SHORT-TERM FOCUS :

Focusing on a long-term goal can be daunting, especially if there is a lot of weight to lose. Research shows that when goals are big, and distant, people often get frustrated and give up. So the best strategy is to break the long-term goal down into short-term ones. For example, if the long-term goal is to lose twenty kilos, the short-term goal would be to lose two kilos i.e. 10% of the original weight. Most people see two kilos as possible and something that can be achieved in a short time frame. After losing the first ten percent go for the next ten and so on until you obtain your goal.

"CAN DO" MINDSET :

The next important thing is to have a positive attitude. Your belief in your ability to lose weight and tone up affects how hard you try and that in turn affects your success. If you have tried to get your weight under control in the past and failed your confidence could be in tatters. You now need to focus on developing your "can do" attitude. It could be done by writing down why you have relapsed in the past and come up with as many ideas as you can on how to resolve problems that cause you to lapse, overeat and give up. Make sure your new weight loss behavior, like the gym, is linked with something you love, or that makes you feel good, like socializing.

PRACTICE MAKES PERFECT :

Practice your new weight loss behaviors until they become automatic and if you slip up, it's not because you lack willpower or self-control, it's because you need more practice in dealing with tricky, high-risk situations. When you focus on perfecting your weight loss behaviors and techniques you put yourself in control — there is something you can do — you can practice developing skills and plans to deal with any situation that causes you to overeat or under exercise.

How long will it take you to reach your target?

While it might be tempting to slash our calorie intake considerably in an effort to lose weight fast, one shouldn’t aim to loose more than 2lb a week. We may lose slightly more than this when we first start slimming as our body gets rid of water as well as fat. In the long term though, a weight loss of more than 2lb a week means that we’ll have to cut calories excessively – and ultimately, this will make it even harder to shift those ugly extra pounds. Effectively, very low calorie intakes simply push the body into ‘starvation mode’ so that it becomes super efficient at making the most of the calories it actually gets from food and drink. It does this by protecting its fat stores and instead using lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This leads to a loss of muscle, which in turn lowers metabolism so that the body needs fewer calories to keep ticking over and weight loss slows down. This is not at all ideal for someone who wants to loose the unwanted pounds.

DO YOU NEED TO LOSE WEIGHT?

Most people feel that they need to lose weight, even if they appear to be of a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. In general, a candidate for weight loss may have the follow:

A BMI of more than 25.
A Waist-Hip ratio of higher than .8 for women and higher than 10 for men .
An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men.

Of course, these aren't the only clues that tell us that we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. But, before we set goals based on what we think we should weigh, it is better make sure that do we really need to lose weight.

Finding the Right Weight Loss Goal

Once we have made up our mind to lose weight, the next step is to set a reasonable weight loss goal for ourselves which is probably the most difficult thing to do. The goal should be realistic in nature and not just too hard to reach. If the weight loss is just for health reasons, the goal may be more modest, say 5-10% of our current weight. But what if we have something more specific in mind like a certain clothing-size we want to fit into, then the task of setting a weight loss goal becomes very difficult. Before setting up any weight loss goal we need to understand that every single person is different. It is not good to have the same weight loss goal as a friend or family member who is 5”6 while we are only 5”2 in height. Another thing to take into account when setting our goal is how overweight we are now actually. That will help us to decide how much weight we should ideally set to lose in the beginning. If we have quite a lot of weight to lose, it is always better to set small targets. For example, if we are over ten kg overweight, we should set ourselves a target to lose around three to four kg as our first target. Starting off little will help us to keep the goal achievable and we will not become depressed for not reaching it. So we need to focus our own body, keeping in mind our height and what doctors say about our ideal weight before setting up our goal. The key to setting weight loss goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic and tangible. We should not aim to going back to how we were in high school? If so our goal is extremely likely to be unreachable as we were probably a lot more active in high school. It can be hard sometimes facing up to the fact that things are simply different now and we will never be how we were years ago. However, that doesn’t mean to say that you will not be able to slim down, it just means that we have to be realistic about our goals. If we set sensible goals for ourselves we are more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of our weight is the kind of goal that can help improve our health and looks dramatically. Overall the main reasons people fail to lose weight is because they make their weight loss goals unattainable. By keeping our goals realistic we are much more likely to succeed. Also, we must not forget that everybody has bad days so if we do end up gaining a little weight back it is not the end of the world and we can still reach our overall goal. As for how much weight we should expect to lose depends upon the type of exercise we do, the food we eat and our body type. Most of us notice a bigger weight loss at the beginning of our weight loss program but that steadily declines over time and when we get extremely close to your ideal weight, it seems it will take forever to lose those extra few pounds. This is because our bodies know when we are almost of the right weight and do not let us go below our ideal weight without a fight.

WHAT'S MAKING YOU PUT ON WEIGHT?

We generally associate weight gain with eating too much. But there could be other reasons of gaining weight, even when one is exercising regularly and eating healthily.Some of the reasons are as under :-

CAUSES OF WEIGHT GAIN

Medical Condition
For many people the cause of their weight gain is medical. It could be that there is an underlying medical problem such as Diabetes or another serious illness. There are many more medical reasons for weight gain than most people realize. Thyroid problems are often cited as a reason for excessive weight, it can often be a contributing factor to weight gain as it regulates the body’s metabolism. Some sources have speculated that as many as 10% of women may have thyroid trouble to a certain degree. Other medical conditions such as menopause and other hormonal imbalances can have a serious impression on weight over time.
Certain medications are also responsible for weight gain. The contraceptive pill, depression medication, steroids and similar medications can lead to putting on weight. Other medications can also cause weight gain. So if someone has recently started new medication it is always best to speak the doctor first to see if that is the problem.

Lack of Essential Fats
Not all fats are bad and foods such as fish and olive oil contain these essential fats that our bodies need. These fats, often known as Omega-3 fats are found in fish and can lower cholesterol and reduce the risks of arthritis and other joint problems. It is recommended that at most 33% of our calorie intake is fat, and no more than 10% of our calories should be from saturated fats because of the increased health risks such as increased cholesterol from eating too much “bad” fats. If diet lacks these beneficial fats then one may end up having cravings for fatty foods, and that is when one gives in and gains weight.

Food Allergies

Another common cause of weight gain can include allergies to certain foods. The most common food allergies tend to be dairy and nuts. Obviously some food allergies can be deadly but in many cases the foods just make you gain weight and feel a little nauseous.

Quitting Smoking
Many people who are trying to quit smoking notice that their weight goes up when they do so. Often this is because of replacing the cigarettes with snacks, but there are other reasons as well. Smoking actually burns calories, up to 200 calories a day in a heavy smoker. In addition, it also suppresses the appetite so a smoker feels less hungry. As cigarettes are a stimulant and burn calories, smoking can actually speed up the rate of metabolism somewhat too, so when one quits smoking to weight gain is likely side effect.

Emotional Reasons
We eat when we are stressed, angry, bored, depressed, frustrated, busy, feeling low etc. Food can often be a great comforter. Unfortunately, it is usually the ‘bad’ foods that we reach for to make us feel better. Comfort eating is only one way that your emotions can contribute to an increase in weight.

Menopause

The menopause is a difficult time in any woman’s life, and one symptom that is very common for women is weight gain- particularly around the waist and hips. The changes in hormone levels are not the only cause of weight gain during this period of our lives, ageing can lead to weight gain in both men and women. As we age, our metabolism slows down, and our digestive system can have more difficulty in processing our food correctly. Some studies show regular runners in good health would have to run an additional 1.4 miles per week every year to combat the changes in their metabolic rate. Due to changes in metabolic rate and the tendency of the body to lose muscle mass and increase fatty tissue with age makes it an uphill struggle to maintain usual weight with age.

Stress
Stress hormones, such as Cortisol can block weight loss, and even contribute to weight gain.
The body can sometimes interpret stress in any form (whether it is emotional, physical, or even diet-related) as a ‘famine’ state. When this happens, the body automatically turns as many calories as it can into fat, even if you are dieting.

The above are just a few reasons why one may be gaining weight. Some other reasons to put on weight are as under:-

Pregnancy, Recent childbirth - retaining weight after giving birth is common.

High-fat diet High-carbohydrate, diet Excessive snacking, reduced exercise level.

Sedentary lifestyle, reduced exercise or activity level.

Reaction to prior dieting.

Depressive disorders - some people eat more with depression or depressive disorders (some people eat less and lose weight instead).

Compulsive eating.

Genetic tendency to obesity

WHAT BODY TYPE ARE YOU?

In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes. His theory proposed three basic body types and associated them with a set of personality characteristics .

Sheldon's description of three body types has become an integral part of most literature on weight loss, fitness and bodybuilding. This system defines three distinct categories of human bodies: the Endomorph, characterized by a preponderance of body fat; the Mesomorph, marked by a well-developed musculature; and the Ectomorph, distinguished by a lack of either much fat or muscle tissue. These differences were, of course, not exact in every body, and individuals can rate themselves for the three dimensions of body type they possess.

ECTOMORPH

fragile

thin flat chest

delicate build

young appearance

tall lightly muscled

stoop-shouldered

large brain

Has trouble gaining weight.

Muscle growth takes longer are generally small-framed and thin.

Their shoulders and hips are generally narrow. They have trouble gaining weight and building muscle. Ectomorphs should do enough cardio exercise to work their heart and lungs but not so much if they are concerned about building muscle and maintaining weight. Weight workouts should be on the heavier side if the goal is to build muscle. Weight training the upper body is helpful to keep proportions more even. Generally, lighter weights and more reps do the trick.

MESOMORPH

athletic hard,
muscular body overly mature appearance rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily grows muscle quickly.

They tend to be of normal weight, neither fat nor skinny. They tend to pack on muscle easily and can lose weight easily up to a certain point. It is hard for them to become "skinny." Generally, their shoulders are wider than their hips. Mesomorphs should do longer-duration, higher-intensity cardio work if the goal is to lose weight. Building muscle is easy, but if the goal is not to gain size then moderately heavier weights and higher reps will be the way to go during weight-training sessions.

ENDOMORPH

soft body
flabby underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight generally gains muscle easily.

They tend to have a soft skinned body that is pear-shaped, meaning their hips are usually wider than their shoulders. They gain weight easily and tend to be curvier than the other body types, as well as having trouble losing weight. Tend to have an over-developed digestive system.

Most of us aren't purely one body type or another; we are usually a combination of at least two. It is best to know ones body type (or which mixture) and then choose diet and exercise correctly for that particular type to make better progress.

WHAT BODY SHAPE ARE YOU?

EVERY woman has a different body shape. The shape of the body is determined by the genetic makeup and affects life in a number of different ways. It dictates where we store fat, what exercise we need and even what illnesses we may be prone to.

FEMALE BODY SHAPE
WHILE women might hanker after that curvy look, the key to feeling good is to make the best of your natural figure. It is possible to change the body composition (the fat to muscle ratio) with diet and exercise, the basic structure will remain the same.

Three inflection points
The female body has three key physical points of inflection
¨ Chest- measured across the fullest part of the bust.
¨ Waist- measured at the smallest circumference of the abdomen.
¨ Hips - measured at the largest circumference of the hips and buttocks.

The female body usually inflects inward towards the waist around the middle of the abdomen. The waist is smaller than the chest and hips, unless there is a high proportion of body fat distributed around the waist. How much the chest or hips inflect inward, towards the waist determines the structural shape.A woman's "dimensions" are often presented by the circumference around these three inflection points. For example "36-29-38" in Imperial units, meaning a 36" chest, 29" waist and 38" hips.

Here's a look at the four main body shapes and what it means both in terms of health and looks.

Pear or Spoon or Bell (Triangle upward)

Women with narrow shoulders, wide hips, thighs and bottom.
(Jennifer Lopez, Kate Winslet.)

Women with a pear-shaped figure will have a narrow upper body, including the bust and waist, but a wider lower body, including hips, bum and thighs. The distribution of fat varies, with fat tending to deposit first in the buttocks, hips and thighs. As body fat percentage increases, an increasing proportion of body fat is distributed around the waist and upper abdomen. And the good news for such body types is that scientists believe that people with this body shape will live longer, on average, than others. The Institute of Preventative Medicine in Copenhagen published research showing people with a hip measurement of 40 inches - a size 14 - or greater appeared to have some level of protection against heart conditions that was absent in slimmer people. It is because hip-fat contains a natural anti-inflammatory called adiponectin which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although as with all body shapes, it's important to work hard to maintain a healthy weight.

To make the best of pear-shaped figure, a fitness regime which focuses on building upper body strength is good. Such body types need to develop more depth and width in the upper body to balance out the upper and lower halves. Playing racket sports increases the cardio exercise and uses the muscles around the legs and bottom in a dynamic way. This will create good strength and tone, but will not bulk the lower body. Exercises such as chest presses, press-ups, seated row lateral raises using weights that will allow 12 repetitions per set, and must do four sets each.

Apple (Triangle downward)

Top-heavy women with a larger bust and tummy but thin legs
(Drew Barrymore as a less obvious example)

As women who are apple-shaped will know, there aren't quite as many role models out there as there are for other body shapes. Women with an apple-shaped figure will have a fuller bust and waist, but a smaller bum, and will tend to hold weight around their stomach rather than around their hips. Body fat distribution tends to begin in the arms, shoulders, chest and upper abdomen first. So not only does being apple-shaped make one more likely to gain weight but also puts one at a higher risk of a number of illnesses, making it all the more important that you stay healthy. While fat cells around the hips can have their uses, fat cells around the stomach produce chemicals which can damage the body's insulin system, giving you a greater risk of type two diabetes and heart disease.
So the key is to keep that waistline in check. Not only will it potentially reduce the risk of heart disease or diabetes, it will also reduce the risk getting some types of cancer. For doing so one need to do a combination of team sports, racket sports and constant pace cardio such as running, cycling or swimming.

RULER/Tube/ Banana / Straight

Quite boyish types with few curves
(Keira Knightley and Gwyneth Paltrowh)

Naturally thin woman whom many will envy .The body has a relatively high androgen level compared to the estrogen level, and this causes the skeleton to develop in a more masculine pattern and body fat to be distributed predominantly around the waist. This body type is less common, women with such a figure will have a bust, waist and hips all of similar width, so waist will have little definition.
Such a figure does have its benefits, such as missing out on the myriad of health problems associated with obesity, but miss out on some good things such as the protection against heart conditions associated with having wider hips. Women who are naturally thin are also believed to be at a higher risk of developing osteoporosis.
Women with such a body type need to avoid any endurance exercises - these will simply strip you of more body tissues. Cardio exercise should be de done for short intervals of 60 to 90 seconds only but should do powerful exercises such as spinning classes in the gym, hill sprints or mountain biking, and swimming at maximum speed for short periods, four to six lengths, with a rest of 60-90 seconds, for 30 minutes. Use of weights for three to four days a week with a heavy setting is also beneficial. Bulk could be added to the bottom and legs by doing squats and lunges using weights, 12-15 repetitions maximum. In the gym, exercises such as the chest press and shoulder press with a heavy loading will also add shape to the upper body.

HOURGLASS (Triangles opposing, facing in)

Women with curvaceous hips and bust with a small waistline

(Marilyn Monroe, Jayne Mansfield, Catherine Zeta Jones, Salma Hayek and Scarlet Johansson.)

The lucky ones: this is the classic female shape, although may be concerned about levels of body fat. Women with an hourglass figure have shoulders and hips of a similar width and a smaller waist, giving them classic female curves without looking too skinny. Body fat distribution tends to be around both the upper body and lower body. Their body typically enlarges the arms, breasts, hips and rear before other parts, including waist and upper abdomen. Some studies have suggested this body shape can have its benefits too. Researchers at Harvard University in the US found that curvy women were more likely to get pregnant as they have higher hormone levels than other women, which boosted their fertility. But the bad news is that women with hourglass figures often put on weight quite easily, but find it difficult to build muscle. That means maintaining those curves will require a healthy, low-fat diet and regular cardiovascular exercise.
Such body types need to do endurance cardio such as running, cycling and swimming for 30-40 minutes three to four times a week. No heavy weights for the chest and shoulders, but do work your back muscles to improve your posture.

To classify oneself one need to judge how easily one can lose weight - this will help one to see into which category fits best!
But after all that, the best suggestion is not to get caught up in the confusion of 'body type diets' - which do exist but it is best just to follow the basic, simple principles- Start with the simplest weight loss and health plan. This means eating protein from the best sources - vegetables in unlimited amounts, low-sugar fruit in moderation, and good quality fats that occur naturally like butter, extra virgin olive oil, nuts and seeds.

HEALTHY BODY WEIGHT

HEALTHY BODY WEIGHT

A combination of factors determines our weight, and that's why it's difficult to set an exact ideal weight that applies to everyone. Our idea about our weight and looks are mainly influenced by our friends, family and fashion. We tend to compare ourselves with celebrities and models that we see in magazines, T.V etc. Many of them are unnaturally thin. It is also not advisable to compare oneself with friends and family members. This is due to the fact that due to the ever-increasing problem of obesity, the concept of average weight may be too heavy for us or our body type. It’s important to remember there's a range of healthy body weights. Aiming to keep within this means an end to aspiring to one magic weight you think you should be. Therefore it is very important to make an objective assessment of our body weights.
How do I know if I'm a healthy weight?
There are a many ways by which we can work out if our weight falls within a healthy weight range.
Body mass index (BMI)
We can easily check our body size using the body mass index (BMI), which assesses your weight in relation to your height. t is calculated by dividing the subject's weight by the square of his/her height, typically expressed either in metric or US "Customary" units: It is calculated by the given formula
WEIGHT (KG/lb) /HEIGHT (M/Inches)*HEIGHT (M/Inches)

Metric: BMI = kg / m2
Where kg is the weight in kilograms and m is the subject's height in meters.
US/Customary: BMI = lb * 703 / in2
Where lb is the subject's weight in pounds and in is the subject's height in inches.

The most commonly used definitions, established by the WHO in 1997 and published in 2000, provide the following values: A BMI less than 18.5 is underweight

A BMI of 18.5–24.9 is normal weight
A BMI of 25.0–29.9 is overweight
A BMI of 30.0–39.9 is obese
A BMI of 40.0 or higher is severely (or morbidly) obese

Limitations of BMI
BMI doesn't apply to everybody. Those who have a lot of muscle may have a BMI over 25 but very little body fat and be a healthy weight. Similarly, if someone has very little muscle, he/she may still have too much body fat, even though you are in the correct weight range for your height. BMI also does not apply to pregnant women, children or some ethnic groups (e.g. a BMI of 27.50 for an Asian person has been shown to have a health risk the same as a BMI of 30 for a white Caucasian person).

Waist Circumference
Another method of assessing whether we have a healthy weight is to measure the circumference of our waist. An at-risk waist measurement is 102cm (40 inches) for men and 89cm (35 inches) for women.

Waist – to – Hip Ratio
Where fat is distributed on the body can be a good indicator of overweight/obesity. Excess fat in this area increases your risk of heart disease and diabetes .A lot of fat deposited in the abdominal area can put someone at increased risk of obesity related diseases. To calculate it, we need to measure (in cm or inches) your waist at the narrowest part – just above the navel and then do the same around our hips at the widest possible part. Our waist to hip ratio is then determined by dividing the waist measurement by the hip measurement.
WAIST (cm/inches)/HIP (cm/inches)

For an average man, a ratio of 0.94 and above poses a health risk. The average woman – a ratio of 0.82 and above defines risk.

Body Fat
We can also measure the amount of fat in our body using scales designed for this purpose, often called body fat analyzers. These pass a small, safe electrical signal through your body. Lean tissue, such as muscle, and blood contain water and act as conductors of the electrical signal, while fat resists it. The greater the resistance, more the body fat.

So before starting any weight loss regime it is important to determine the average/ideal weight of one’s own body and then strive to attain the same.We must not blindly follow the weight loss of others.

OBESITY Meaning and Causes

OBESITY
More people around the world are obese than ever before. It’s a massive issue that is affecting both men and women; young and old; rich and poor. Although obesity is an individual clinical condition, most authorities view it as a serious and growing public health problem.
Obesity is a condition in which the amount of stored fatty tissue of the body exceeds the healthy limits. It is commonly determined in terms of body mass index (BMI). Another method of assessing body weight is to measure circumference of waist or waist-hip circumference ratio. This gives not only an indication of how much fat is stored around the section middle but also in terms of its distribution through waist circumference or waist-hip circumference ratio measurements.
Obesity poses a huge public health problem. A large number of medical conditions have been associated with it. Being overweight increases ones risk of developing many health problems such as Coronary Heart Diseases, Diabetes, High Blood Pressure, Gallstones and some types of Cancer. It also increases the risk of heart attack infertility, stroke, sleep apnea osteoarthritis etc. Excess weight is also responsible for difficulty in breathing, headache, carpal tunnel syndrome, back pain etc. In addition to all these excessive body weight is associated with social stigmatization leading to low self esteem and adjustment problems and depression.
What causes obesity?
A calorie is a unit of energy. We take in energy when we eat and drink, and burn it off in our daily activities. When the amount of calories taken equals the amount we burn off, our body’s weight remains about the same. On the other hand if our calorie intake is mote than what we can burn off , we become obese.
Obesity does run in families, and the tendency to put on weight is greater in some people than in others eating a similar diet. But it is likely that family eating and activity habits are more important causes of obesity.Most researchers have concluded that the combination of an excessive nutrient intake and a sedentary lifestyle are the main cause of obesity.
However, dietary intake in itself is insufficient to explain the phenomenal rise in levels of obesity in much of the industrialized world during recent years. An increasingly sedentary lifestyle also has a significant role to play. Less well established and possibly under investigated life style issues that may influence obesity include (1) insufficient sleep, (2) endocrine disruptors - food substances that interfere with lipid metabolism, (3) decreased variability in ambient temperature, (4) decreased rates of smoking, which suppresses appetite, (5) increased use of medication that leads to weight gain, (6) increased distribution of ethnic and age groups that tend to be heavier, (7) pregnancy at a later age, (8) intrauterine and intergenerational effects, (9) positive natural selection of people with a higher BMI, (10) assortative mating, heavier people tending to form relationships with each other.
Genetics too play a role in increasing body weight. As with many medical conditions, the calorific imbalance that results in obesity is probably the result of a combination of genetic and environmental factors. Polymorphisms in various genes controlling appetite, metabolism, and adipokine release predispose to obesity, but the condition requires availability of sufficient calories, and possibly other factors, to develop.
Certain physical and mental illnesses and particular pharmaceutical substances may lead to obesity. Medical illnesses that increase obesity risk include several rare congenital syndromes like hypothyroidism, Cushing's syndrome, growth hormone deficiency etc. Certain medications (e.g. steroids, atypical antipsychotic, and some fertility medication) may cause weight gain.
Mental illnesses may also increase obesity risk, specifically some eating disorders such as bulimia nervosa, binge eating disorder, and compulsive overeating (also known as food addiction).

More recently the role of bacteria colonizing the digestive tract in the development of obesity has become the subject of investigation. Bacteria participate in digestion (especially of fatty acids and polysaccharides), and alterations in the proportion of particular strains of bacteria may explain why certain people are more prone to weight gain than others.

WELLBEING

We are all familiar with the old saying “Health is wealth” and it is true for all generations. This saying emphasizes the importance of possessing good health. In the present times we all have a lot of engagements and are too busy to take care of ourselves. We take our health for granted and consider cough, cold etc and as a part and parcel of our daily life. Generally most of us avoid doctors or a thorough investigation. But these physical discrepancies are nothing but warning signals that something is wrong with our body. If we are lucky enough then the body on its own or with a little help from us (some medicines) will heal itself by balancing such discrepancies. But this attribute of the body to balance the imbalances within by itself is subject to age, nutrition and the wear and tear of the body. So when we are younger, being fit is not a very tough task. But as we advance in age we have to take small measures to keep our body’s defense mechanisms in a good condition at all times. That is the reason why doctors advise older people to have less spicy and oily food (risk of cholesterol) as the digestive tract is not strong enough to sustain such heavy food.
So in order to maintain a good and a healthy life we must always remember that HEALTHY LIVING MEANS MAKING POSITIVE CHOICES THAT ENHANCE ONES PERSONAL PHYSICAL, MENTAL AND SPIRITUAL HEALTH by making healthier choices daily and working together to create environments that support health, we can reduce our risk for illness and becoming fit both physically and mentally.

HEALTH

Different people have different perception of health. To some good health is absence of disease while to others it is a complete package of wellbeing both physical and emotional.

Health is metabolic efficiency. Sickness is metabolic inefficiency. Nobody is totally healthy or totally sick. As each one of us has a unique combination of health and sickness. Similarly each of us has a unique combination of abilities and disabilities, both emotional and physical.
So health can be defined as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Today, with advancement in the felid of science and technology sedentary work and life style is becoming common. As a result of this deskbound life style and chaotic work pattern there is a spurt in lifestyle induced illness like diabetes, blood pressure, obesity, stress, insomnia, skin problems etc. So it becomes very necessary that we make extra efforts for getting and staying in shape –for health, good looks and well being.

"Health and cheerfulness naturally beget each other." ~Joseph Addison

I welcome you all to my blog -The Art of Healthy Living. I have created this blog keeping in mind the basic philosophy that a person can be happy only when he is healthy.

My blog basically deals with the multifarious aspects of good health.

Thank you for stopping by!