More On BMI

I've been thinking more about the Body Mass Index today. It bothers me a bit...assigning people to categories of "normal", "overweight", or "obese" based only on height and weight.

What about the ratio of fat to muscle? What about those with "large frames"?

I read a bit more on the site that I referred you to earlier (which had the wrong link. sorry. it's fixed now). They talk about measuring BMI in athletes with low fat and high muscle. I thought it was interesting. It seems to me that using the BMI doesn't apply to everyone.

If you want to read their FAQ section, click HERE. I found it interesting and entertaining...is "fatness" really a word?!

P.S. My spell-checker didn't pick up "fatness" as a problem. Maybe it is a word. Who knew!!

In Search Of Protein

Hubby and I were talking about making breakfast for the kids the other day. We've been out of one of our favorite staples: little smokies. Pop a couple in the micro, and viola! Instant breakfast sausage! He asked me what I do for protein without them.

It got me thinking...and label searching.

In my lay-woman's opinion, there are two things that are crucial to feeling satisfied instead of hungry all day: Fiber and Protein.

Fiber is bulky, so it literally "fills" me up. It takes up space in the cavernous abyss that is my stomach. Fiber is best found in...you guessed it...fruits, veggies, and whole grains. Why, oh why, can't it be found in Snickers bars and ice cream?

Protein has more to do with blood sugar levels. When I eat protein with a meal, it helps my body metabolize the sugar from my meal over a longer period of time instead of in one big spike...only to be followed by a crash characterized by shaky hands, feeling a bit weak, tiredness, and hunger. And in me? Grumpiness. Serious grumpiness....which leads to my eating handful after handful of m&m's. Not a good thing.

So, where can I find some good protein? I searched my pantry and fridge today for some options. Here's what I found:

1/2 cup dry oatmeal = 5 g
1 6 oz cup yogurt = 5 g
1 extra large egg= 7 g protein
1 oz cheddar = 7 g
1 cup skim milk = 9 g
Flat Out Bread= 9 g
1/2 cup black beans = 9 g
about 1/2 can canned salmon = 12 g
about 1/2 cup canned tuna = 15 g
1 scoop (24 g) whey protein powder = 18 g

Is anyone surprised? I was! I was especially surprised by how little was in yogurt and eggs, and how much was in oatmeal and milk.

You know all the recent ads about milk helping you lose weight? I think I might have just gotten to the bottom of it! Drink milk with a meal, feel satisfied longer, eat less, lose weight. Yippee!

As a side note, I've been bringing milk back into my diet recently. I took a break because it seemed to be a trigger for Thomas's eczema. But I'm drinking it again, and his skin is fine.

So I'm gonna start drinking it with every meal! And I'm going to be even more of a fanatic when it comes to making my kids finish their milk. Geesh...we already go through 4 gallons a week in this house!

Anyone want to contribute to my "got milk" fund? Email me and I'll let you know how you can send the cash! :)

P.S. You can buy a giganto-tub of whey protein at Walmart for about $30. It seems expensive, but it lasts forever. I add it to smoothies, oatmeal, and sometimes yogurt. I like the vanilla flavor.

BMI: Body Mass Index

I had a recent comment from someone wanting to know my height and BMI (Hello, H from England :) ). I didn't realize that I had neglected to tell you how tall I am...a rather important number in all these calculations, no?! Sorry 'bout that.

I am 5' 8", with a very slender bone structure.

THIS site lets you calculate your BMI, if you're interested. I figured mine:

at 155 pounds and 5'8" my BMI=23.6
at 140 pounds and 5'8" my BMI=21.3

Both numbers are within the "Normal" range of 18.5-24.9. It is within this range that our risks of certain diseases are minimized (those associated with obesity).

Okay...is someone out there saying, "Well, she's not overweight at all! She's "normal"!" ?

That may be true, but the reason I'm trying to lose weight isn't to lower my number on a chart or to necessarily (although it would be nice) fit into a size 6 pant. I want to be healthy. I know that at this weight, I am not as healthy and fit as I could be. As I want to be.

And I may be avoiding some chronic diseases caused by obesity...I'm not going to avoid the chronic diseases caused by eating lots and lots of chocolate and by not exercising!

I should add something to my "Stuff I'm sick of " list: writing and thinking and analyzing this thing to death, yet not really making any changes. My "willpower muscles" are weak. Very very weak. (Although I have been staring at a bowl of m&m's all morning, and haven't had a single ONE...progress!) :)

Thanks for your comments. I really enjoy hearing from you.

Stuff I'm Sick Of

- Feeling like I need to walk around with my gut sucked in.
- Every time I sit down, I cross my arms over my impressive "muffin top". We're talking Costco sized muffin - muffin top. Yuck.
- Choosing which shirt to wear based solely on what "hides" best.
- Hearing about colon cancer, breast cancer, heart disease, stroke, high blood pressure, diabetes, depression...all in my family....and wondering what's gonna "get" me.
- Feeling old, inflexible, un-energetic.
- Setting a poor example of healthy living for my children.
- Not sleeping well, yet feeling tired all the time.
- Just the general feeling of not feeling good about myself. Exercise and proper eating doesn't really change me all that dramatically, but I sure feel better.
- Eating as much (or more) food than my 210 pound 6'2" husband, and blaming my weight gain or lack of losing weight on anything besides how much food I'm putting in my mouth.
- Putting of getting healthy...until Thomas is sleeping through the night...until Thomas isn't nursing anymore...until the kids are older and it's easier to fit exercise into my day...until whatever. Today's the day.

Yes, I've Been Avoiding This Blog

I've been eating non stop. I haven't been exercising at all. And I haven't been feeling up to writing about it.

But I'm back on the wagon now.

Someone once told me that no one changes until it gets too painful to stay the way they are. I think he was dead on.

So here I am...back to making changes in my food choices and trying to get a little exercise here and there. Just thought you might want to know...

Q&A - Some 'Call Her Skinny' Concerns

I recently had a very concerned comment from someone who I know cares about me and has my best interests at heart. She also happens to be someone who I respect deeply...she's super smart and compassionate...just an all around wonderful person. Since you all can see the comment she left, I thought I'd respond publicly too. She brought up some great points and some valid concerns. I think that these are issues that everyone who is seeking to make changes to their body needs to consider - especially if there are little eyes watching.

I've written this post in a Q&A format for simplicity. I tried to address her concerns, but did not necessarily use the exact words she used (so don't feel the need to jump to my defense if you think the questions seem harsh...the questions are written my me). So here goes...

"Call Her Skinny"?? What's so great about being skinny?
Okay, maybe a poor choice of a title. I hope I've clarified through my posts that I'm not really after "skinny", but after healthy.

You're keeping track of every morsel of food you eat...maybe a little obsessive??
I can see how keeping track of the foods I eat would be alarming to some. Please rest assured that I'm not going to track my food forever. I just like to do it from time to time so I can do a reality check. I was truly shocked to see how nutritionally weak my diet had become, especially since I'm providing the bulk of my baby's nutrition!

What sort of example are you setting for your kids with all this documenting food and exercise??
Talk about teaching my kids a bad lesson. Hungry? Eat junk. Bored? Eat junk. Sad? Eat junk. Tired? Eat junk. Our mantra around here is "Healthy and Strong"...they won't grow healthy or strong if they eat like I've been eating lately, nor if they have as little physical activity in their lives as I've had lately.

Believe me...I'm still eating plenty of chocolate, and thoroughly enjoy eating cookie dough and ice cream and all sorts of other treats with my kiddos:) I'm just trying to make sure I'm getting some actual nutrients as well. So far, it's translated into more veggies for all of us, fewer processed foods for all of us...but still dessert after almost every single meal :) It's also translated into family walks and bike rides...good stuff for so many reasons.

Are you becoming a slave to the scale? Another terrible example to set!
I sure don't mean to give the impression that I'm a slave to the scale. In fact, I rarely weigh myself, and when I do, it's in the privacy of our bathroom with no audience.

Every now and then we'll weigh the kids to make sure we're dosing medicines right, or to see what size car seat they should be in. And when they step on the scale they *always* hear "44 pounds...just right for a healthy and strong Clara!" or "32 pounds...just right for a healthy and strong Samantha!" or "48 pounds...just right for a healthy and strong Benjamin!" They inevitably want me to go next, so I'll step on and say "155 pounds...just right for a healthy and strong Mommy!" I don't mean to go on and on, but I want you to be assured that a healthy body image is something I'm trying really hard to teach my kids.

(And it wasn't below the belt...it's a fair concern. You love my kids, I sure won't fault you for that! :)

Just embrace your body for the way it is! Why try to erase all the beautiful signs of pregnancy and motherhood?
As for this baby making machine...I mean body...of mine :) I truly am quite happy the way I am. I remember how I felt after delivering my little Benjamin into the world. I was so in awe of this incredible body! I said to Luke, "right now, I wouldn't care if I was 500 pounds....just look what my body did!" I still feel that way to some extent.

So why AM I going through all this trouble? My dad had a quadruple bypass when he was only 41 years old. My grandma has diabetes. Cancer, depression, bad backs...all over the place! I don't want to live like that!

When I'm taking good care of myself, I sleep better, I work better, and I play better. I don't have as many aches and pains. I have more energy and a better outlook on life. I feel like I'm being responsible with this gift that God has given me. In short, I LIVE better.

I trust that when it's my time to go, I'm gonna go. That timing is completely in God's hands, and I'm just fine with that. I trust Him :) But in the mean time, I want to live this life to the fullest. I want to be healthy...Healthy and Strong.

An Excellent Book

I'm reading The Abs Diet right now, and am learning so much! I highly recommend the book. I actually got the one specifically for women, which I really like (neon green cover). The success stories he highlights are all women, and there is stuff in there specific to women (like getting back in shape after pregnancy).

One of the statistics I read about this morning was this: we should be aiming for a waist size of less than 31.5 inches, and the average waist size is more like 35 inches. Remember my "before" numbers? I have some work to do.

So, why shoot for 31.5 inches or less? It's not about vanity, it's about statistics. As a persons waist size creeps above 31.5 inches (or, in my case, LEAPS above 31.5 inches), so does their risk for various health issues...heart disease, back pain, stroke, diabetes, sexual dysfunction, sleep apnea...even carpal tunnel syndrome!

I'm feeling motivated again. I find that if it's all about looking good in a bathing suit, I'm not very motivated. But living a long, healthy, energized life? That motivates me.