New standards say you are "healthy" if your body mass index (BMI) is 23 or 24, "overweight" if your body mass index (BMI) is 25 to 29, "fat" if your body mass index is greater than 29, and "skinny" if your body mass index is under 23.
Studies now show that people really start suffering "health problems" - like raised blood pressure, certain cancers, and cardivascular diseases - starting at a BMI of 25.
Calculating Your Body Mass Index (BMI):
Decisions: Continue and be in control, or allow all the outside influences, the fleeting urgencies of the moment to dictate another you? Our present generation desperately needs leaders and examples, people who are prepared for their millenium mission. Will you assume such a role?
If you are of a stronger type personality and character: Do this program for yourself.
If you are of a weaker type personality and character: Do this program for others.
"Long may you live in Good Health"
Further Related Recommendations:
My room-mate encourages you to visit the following 2 web sites:
www.eas.com and www.nfpt.com/
Method #2 Of Figuring Out The Numbers:
To determine your daily caloric intake, multiply your current bodyweight times:
8-10 if you are mostly interested in losing bodyfat.
12 if you want to gain muscle and lose fat.
15 if you are mostly interested in gaining muscle. (18 if 15 doesn't work).
(I found that this method gave me too many calories, but it may be good for you if you are extremely active and find the earlier method just wasn't allowing you the energy you need).
Some Info On "What To Eat" (brand names, cooking tips, what Dan uses, etc):
FRUITS & JUICES: (Morning to 5 PM Energy)!
Always have a Fruit Bowl on the table filled with a variety of easy accessible fruits such as Apples, Bananas, Grapes, Kiwi, Oranges & Plums.
President's Choice Apple Blackcurrant Juice has 100% of the daily recommended Vitamin C and 20% of the daily recommended sugars.
I've listed Yogurt (on the chart) under this category as well. Only use Beatrice Fat Free Yogurt or Beatrice Low-Fat Fruit Bottom Yogurt as it is the only one that doesn't use an artificial sweetener. (136 cal., 5.9 pro., 28 car., .1 fat)
President's Choice Ruby Red Grapefruit Juice has 65% Fewer Calories. (3/4 cup has 31 cal., 0 pro., 9 car., 0 fat)
Nescafe Mocha is a great coffee and not at all bad for you. (85 cal., 3.4 pro., 16 car., fat)
So Good is a great substitute for milk and is made from Soya. It tastes great, is better for you and comes in chocolate as well. (170 cal., 8.8 pro., 22 car., 5 fat)
GRAINS, RICE, NUTS: (Fibre Is Important)!
Uncle Ben's Original Whole Grain Brown Rice comes up the best every time! (1/2 cup 109 cal., 3 pro., 23 car., tr fat)
Orville Redenbacher's Smart Pop (Low Fat) Popcorn makes 8 cups in the microwave and is a great source of roughage as well as a filler for those times you need a little bit more full feeling. (3 cups 57 cal., .7 pro., 70 car., .1 fat)
Quaker Oatmeal (porridge) is a great source of fibre (roughage) as well. (1 packet 130 cal., 3 pro., 22 car., 2 fat on the average, depending on the flavor). I always add 1/2 cup fresh fruit such as blueberries or raspberries.
VEGETABLES: (Eat Your Veggies)!
At least 2 of your main meals must contain vegetables, and 1/3 of your plate of vegetables "plus" a salad should not be an uncommon thing.
Broccoli only takes 6-8 minutes in the microwave. (1/2 cup 22 cal., 2 pro., 4 car., tr fat)
Salads should be 1,1/2 cups (1 bowl) and the Stats given include Head Lettuce with 3 of the following: Tomato, Celery, Cauliflower, Cucumber, Green Pepper, Mushrooms. Sometimes I add 1/4 cup Blueberries and/or a few Almond Slices. Another great combo is Mesquite (a California mix found in most grocery stores these days) mixed with a tiny bit of Head Lettuce and a 1/2 Tomato).
Fresh Parsley and Fresh Dill and a variety of other Fresh Herbs make any salad a real taste experience! (1,1/2 cups salad 20 cal., 1 pro., 3 car., 0 fat). Top with 1-2 tablespoons of one of the Salad Dressings listed below.
Sweet Potatoes peeled and sliced only take 5-7 minutes in the microwave and are way better for you than regular potatoes. They should be on your plate quite regularly. You can also cook them this way with peach slices (fresh or from the can) and the taste is magnifique! (118 cal., 2 pro., 28 car., tr fat)
MEATS: (Amino Acids & Protein, Not Fat)!
Buy a box of frozen President's Choice Honey Dijon, Cajun, or Honey & Lemon, or Master's Choice Teriyaki boneless, skinless Chicken Breasts. They are great grilled or baked. I use the B-B-Q all the time and usually cook up the entire box of 8 or 9 all at once. They are also a good value for your dollar and contain less sodium than stores use on fresh chicken breasts packaged in the fresh meat section. (142 cal., 27 pro., 0 car., 3 fat)
Eggs should be used sparingly unless you are on a muscle building program. Even then you should just use 1 entire Egg and make the rest of your omelets with Egg Whites. The best eggs and egg whites to use are those from Flax Fed Hens and Omega 3 by NaturEgg have created such an egg. You can also buy a 250 mls container of egg whites from NaturEgg at most grocery stores.
President's Choice Cod, Salmon, or Tuna Fillets are also great grilled after brushed with Olive Oil and sprinkled with either Club House Lemon & Pepper or Lemon & Dill Seasoning. These fillets are also fantastic prepared with one of the above seasonings and then wrapped in foil with thin lemon slices, then grilled!
Tuna from the can and cold Chicken Breast are both great on 7-grain bread, topped with lots of Fresh Dill, Head Lettuce, and 1 tablespoon of either Kraft Ultra Low Fat Honey Dijon or Thousand Island Dressing.
PASTAS: (Small Portions)!
Use all Pastas sparingly (2/3-1 cup) as they have a lot of calories! When you combine them with only 1/2 cup sauce, the calorie count can start to sky rocket! Try to make them only a small part of your overall meal, perhaps with a vegetable and a salad. I like to combine some Penne into my Chicken Caccitori. When I make this, it makes enough for 6 meals!
OILS, SALAD DRESSINGS & SEASONINGS: (Wisdom Required)!
The only oils to use are Oil or Canola Oil. I use PurOliva - a blend of Canola Oil & Extra Virgin Olive Oil. (2 tablespoons 83 cal., 0 pro., 0 car., 9.2 fat)
The only margarine I use is Olivina Margarine. Even then I use it very sparingly, only on the occasional low fat muffin. (2 tsp. 72 cal., 0 pro., 0 car., 8 fat)
President's Choice Fat Free Raspberry Dressing is unreal on salads! (1 tbsp. 11 cal., .1 pro., 2.7 car., 1.3 fat)
Renee's Naturally Light Ravin' Raspberry Dressingso quite nice (1 tbsp. 22 cal., 0 pro., 2.4 car., 1.4 fat)
Kraft Ultra Low Fat Thousand Island Dressingis my 2nd favorite. (1 tbsp. 18 cal., 0 pro., 4.3 car., .1 fat)
Kraft Ultra Low Fat Honey Dijon Dressing is another favorite. (1 tbsp. 21 cal., .4 pro., 4.3 car., .2 fat)
Memories of Kashmir Tandoori Sauce for Chicken is simply marvelous! (2 tbsp. 50 cal., .1 pro., 10 car., 1.3 fat)
Memories of key Largo Key Lime Sauce & Marinade fro Fish & Seafood is excellent for seafood shishkabobs, and a nice change for fillets. (1 tbsp. 56 cal., .1 pro., 4.3 car., 4.2 fat)
Mr. Spice Low Fat & Low Sodium Garlic Steak Sauce is wonderful on chicken and pork loin as well as the "occasional" steak. (1 tbsp. 18 cal., 0 pro., 1 car., .1 fat)
Mrs. Dash (the original) is superb on salads, in sauces, or on pasta. (1/2 tsp. 5 cal., .1 pro., 1 car., .1 fat)
Club House California Style Garlic Pepper Seasoning is great on chicken or in casseroles.
Club House Lemon & Pepper Seasoning is great on Cod, Salmon & Tuna Fillets.
Club House Lemon & Dill is also good on Cod, Salmon & Tuna Fillets.
Nothing beats the addition of Fresh Garlic, Ginger Root, Dill, Oregaano, Parsley, Mint and other Fresh Herbs to liven up your salads, casseroles, pastas, and meat dishes! (Start enjoying every meal)!
Chicken Caccitori (for 6 servings)
2-3 small Zucchini (2 cups) sliced
2 Green Peppers, chopped in 3/4-inch squares
3 Chicken Breasts, cubed
6 Chicken Thighs, skinless
1 large Spanish Onion, julienne cut
1 red Hot Pepper, chopped in 1/4-inch squares
4 cups medium Salsa
1 tin Tomato Paste
3 cloves Garlic, minced
3 stalks Celery, diagonally sliced
3 tbsp. Olive Oil
2 cups (2 tins) Button Mushrooms (and the juice or 1 cup water)
2 tbsp. (or 1/4 cup fresh) Parsley
1 tsp. (or 4 tbsp. fresh) Dill
1 tsp. Basil
1 tbsp. (or 2 tbsp. fresh) Oregano
pinch of Salt, fresh ground pepper
Preheat oven to 375 F. Add everything into a large pot and stir to mix well with your hands. Pour into an oval casserole or large lasagna dish. Cover with foil and put into oven at middle level. Cook for 45 minutes. Remove foil. Cook for an additional 1/2 hour at 350 F. Serve over brown rice, pasta shells, or by itself with a vegetable and salad!
(each of 6 servings, 222 cal., 23 pro., 14.5 car., 7.8 fat)