Body Mass Index

 

The Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is a reliable indicator of body fatness for people. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat.  However, athletes and muscular individuals may have a higher than ideal BMI. In this case, it does not indicate being over weight.

 

The formula is: weight (lb) / [ (height (in)) x (height (in)) ]   x  703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.

 

Example: Weight = 150 lbs, Height = 5’5” (65")

Calculation: [ (150 lbs) / ( (65 ") x (65 ") ) ] x 703 = 24.96

 

A BMI between 18 and 25 is ideal with below 18 is underweight and above 25 is overweight.  A BMI above 30 is considered obese. 

 

Basal Metabolic Rate

 

The Basal Metabolic Rate (BMR) is a measurement of your base metabolism defined as the number of calories we need to maintain your weight without any activity.  This can be used to determine how many calories you need a day to maintain your weight based on your activity level.  Taking this number and subtracting 500 calories from it will give you the amount of calories you will need to lose about 1 to 2 pounds a week, which is a healthy weight lose.

 

Women:

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men:

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

 

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Taking this number and subtracting 500 calories from it will give you the amount of calories you will need to lose about 1 to 2 pounds a week, which is a healthy and sustainable weight lose rate.

 

Exercising

 

Exercising can be great for your health and I do recommend being active.   Combining strength training, cardiovascular and some form of flexibilty development is ideal.  Choose an activity that you enjoy and will be willing to do on a regular bases.  However, constant intense over-exercising can stress your body and your adrenal glands.  Long term stressing of your adrenal glands will result in fatiguing them and causing slow healing, lower energy and slower metabolism.  Proper exercising can raise metabolism, over-exercising can lower it.  This typically becomes more noticable around age 40 to 50 where people start gaining weight and exercising themselves fat.  One exercise program I recommend is the P.A.C.E program by Dr. Al Sears

 

 

Whether or not to vaccinate is a controversial and personal decision.  Vaccines or immunizations are recommended for every child born in the United States.  Even though vaccinations shouldn't hurt a child, they sometimes do.  I know many people are being pressured and scared into vaccinating themselves or their children for anything from polio to chicken pox to the new H1N1 flu.  I am not going to tell you one way or the other what to do.  I just ask that everyone make an informed decision.  Do the research, sort out the information on both sides and then make the decision.  Here are some websites for you to consider the other side that oppose vaccines.  Good luck in your decision.

 

Nation Vaccine Information Center

Think Twice

Parents Requesting Open Vaccine Education