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| BMI
Test
The
easiest way to find out if you should be concerned
about your weight is to determine your Body Mass
Index or BMI. It is a number, usually between 16 and
40 that is calculated from your height and weight.
The higher your BMI, the greater your risk.
The
BMI categories are: Healthy Weight, Moderately
Overweight and Severely Overweight. These categories
are based on the government's 1998 Clinical
Guidelines on the Identification, Evaluation, and
Treatment of Overweight and Obesity in Adults.
Calculate
Your Body Mass Index
Healthy
Weight: Index Number 19-25
Moderately
Overweight:Index Number 25-29
Severely
Overweight: Index Number 30 or Higher
BMI values
apply to both men and women, regardless of their
frame size or muscle mass. Please note the following
exceptions.
BMI
Doesn't Work For:
- Anyone
Less Than 18 Years Old
- Competitive
Athletes and Body Builders
- Pregnant
or Nursing Women
- Frail
or Sedentary Elderly Persons
If
your BMI indicates that you are either Moderately
Over Weight or Severely Over Weight, you need to
start and maintain a healthy lifestyle as advocated
in the Diet-to-Go 25-in-10
Plan. Follow this plan and you will see
your BMI drop to a healthy weight.
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ASK
THE DIETITIAN
Rebecca
Mohning MS, RD
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| Healthy
Holiday
Eating
T
ips
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The holiday season can bring many food challenges when it comes to sticking with your healthy eating regime. Follow these holiday tips to avoid any unwanted weight gain this holiday season.
Healthy Holiday Eating Tips:
1. Plan ahead
- Identify parties or activities that may challenging
- Brainstorm to develop strategies for potential “food challenging situations.”
- Put some calories “in the bank” and make a plan of what you'll have at the party
2. Avoid overeating
- Try not to arrive “starving.” In general, people tend to eat more when overly hungry. Consider a soup or hot drink before you arrive.
- Get enough sleep. Studies show we eat more when we are tired.
- Bring a dish you feel comfortable eating.
- Fill up on fewer calorie foods. Consider covering your plate with veggies, fruit, lean meats, poultry, fish, and whole grains.
- Avoid foods you think may be problematic for you to choose alternative substitutes.
3. Focus on “eating awareness” techniques
- Try to be fully present while you are eating-“savor the flavor” of your favorite food.
- “Eat the best, save the rest.” Review your options before you get started and make sure to include your favorite foods: pass on those you care least about or can have anytime.
- Think about positioning yourself away from the food; “out of sight out of mind” might work to your advantage!
4. The alcohol factor
- Be aware that alcohol adds empty calories, decreases your resolve and increases your appetite.
- If you plan to drink, allocate the number and budget your calories accordingly.
5. Keep on moving!
- Exercise is a helpful tool to balance calories and relieve stress.
- Consider a walk after dinner.
6. Maintenance is success
- Trying to lose during the holidays may be setting you up to fail.
Remember the holiday season comes once a year; do your best.
Happy Holidays! |
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