One Size Does Not Fit All

Yes, it’s true that muscle weighs more than free fat mass; however, most of us are not body builders with a 26 inch waist and 40 inch shoulder span of solid muscle. SO
if you teeter between low and moderate risk (aka “normal” and “overweight”) on the
BMI scale, you have to simply and honestly ask yourself one question: Could I
stand to lose 6-24 pounds in order to fall in that low risk range associated
with weight?

It is ironic how many people walk into a biometric measurement situation (doctor’s office, work-site health screening or at the gym) and think they are 2 inches taller
and 20 pounds thinner just because that’s where they were in high school.

If obtaining a BMI number in the “normal” or low risk range seems difficult to wrap your mind around because it has been so long since you
actually paid attention to your weight, try making some simple changes to your
diet and daily activity. Applying yourself to better lifestyle habits like
purposely choosing more vegetables and less cheese plus a 10 minute brisk walk daily will help you control your weight and live a better life in forward motion!

You can make better choices everyday…you can!

Interested in a nutrition & fitness combo routine? Try Insanity! It is an awesome workout and stress buster, many gyms are using it as their video fitness! Click Here!

“I used to be 2 inches taller & 20 pounds thinner…”

Working at client health screening, I ran into a guy I knew many years ago…he was always a super tall and kind of skinny guy. He could eat like there was no tomorrow! He played high school and college ball, and was just an active, fun and kind guy to hang out with – you know the type.

Well, he approached me after the education program for his company and theoretically “put up his dukes” about the ‘physical report’ he received from the screening with regards to his weight.

I guess he may have thought that I would see him the same as I did all those years ago.

“This report says I am “overweight” (he smiled, although he was very serious)?! Look at me, I am in great shape!”

So I did take an honest, clinical look at him (I don’t care to ‘judge’ so I only do this when put on the spot – Not too  far off track but an obvious “beer belly”…holding extra weight around the middle.)

I smiled and said, “You were always tall and thin, but over time our metabolisms do change. You are not obese by any means, that
is not what the ‘overweight’ category is about. Let me ask you something, do you exercise regularly anymore?” (He shook his head no and gave a sideways smile like he knew what was coming)…”Could you stand to lose about 12-15 pounds because that would clearly drop you into the “low risk” or “normal weight” category?” He slugged me on the shoulder and said, “Yeah, I could… You’re right.”

Just for the record, being right is not the point! This guy had just sat through an educational program about weight and health risks, he is smart; yet, he still approached me take up the “BMI fight” which is not uncommon.

As we get older, not many of us want to admit that we have changed. Showing how time changes our bodies if we don’t work, at least a little bit, to keep controllable health risks in check is what health coaching in forward motion is all about!  So, check your BMI and remember each digit is just 6 pounds!  You have to work on it!Time changes physical appearance, so actually check your current height and weight before looking to calculate your risk .You wouldn’t believe how many people think they are 2 inches taller and 20 pounds thinner than they actually are because they haven’t checked since high school..

What would it take to move into a lower risk weight range? 6, 12, 18pounds? Just attack it one BMI digit at a time! You can!

Remember, muscle burns fat. Click Here! 

Lowering your cholesterol with these product swaps!

Yum!How about an opportunity to try something new at the dinner table? Many people begin with nutrition when they are putting better practices into place. I encourage a cholesterol
free diet or as low in added cholesterol as you can get! Less than 50mg of dietary cholesterol daily is considered ideal, so make little changes to simply drop your added cholesterol daily using a swap product like Quorn. In my house this is not a “religion”, so if we are at a party or out somewhere that does not have cholesterol free alternatives, we use the “less is more rule” and go with the flow. Focusing on plant based menu options with variety is not that hard to do, and since I have done enough research and product tasting, you don’t have to do anything but buy the best swaps you can find! These great alternatives are in the grocery stores now mostly found in the “organic” frozen section.

Quorn products are fabulous!
My kids like them (crazy, surprise!),
and I love to eat and cook with them. These are meatless and soy-free products
that are easy substitutes for meat in many family dinner recipes like tacos,
chili, casseroles and soups! The products are made from a plant based protein called
mycoprotein which is cholesterol-free, high in fiber and low in calories and sodium, plus it has all the amino acids an adult needs daily! Quorn products are prepared the same way as ground beef, chicken or turkey in many of your favorite recipes. Simple swap.

I cook like many busy people I know, fast and easy! So many of you know this type of preparation is born out of necessity for quick, nutritious family meals
due to the busy lives we are all leading. I try to make it a point to have a hot,
wholesome, nutritious meal on the stove at least 5-6 nights each week. It’s
easier for me to be a quick cook, a better use of my time then traveling and sitting in fast food lines, and obviously a better choice than those type of options anyway. My stock pot gets good use, and I feel good that I can put some awesome food on the table
with typical planning and shopping methods most days of the week. Great products like Quorn make this much easier!

The Chili Recipe pictured above & other good product suggestions:

Quorn Meatless crumbles, saute with ½ onion in 2 tbs. of olive oil

Add your favorite chili “packet” with extra red pepper flakes, cayenne pepper and cup of
water Stir in Del Monte Diced Zesty Chili (1 can) tomatoes and 1 can regular store brand diced tomatoes

Stir in Bush’s Chili Beans (mild or hot, depends on your taste)

1-2 cups frozen corn (depends what you like)

Saute 15 minutes

Serve with jalapeno slices & fresh chopped cilantro

I serve this over Barilla Whole Grain Pasta with Veggie Crumble Cheddar (also available in the organic refrigerated section of the store). An additional fabulous side,
Marie Callender’s Original Cornbread! Typically I avoid Marie Callender foods, they are filled with fat and preservatives, but this one is good…just look at the ingredients.

Eat well tonight!!


New Page

In the spirit of forward motion and the desire to “open the door” for discussion of health risks, there has been a new page added to this blog about Body Weight. You will find information about Body Mass and Body Composition on this page. Beginning to understand the spirit of wellness in forward motion, there is a need to embrace the lifestyle health risks associated with higher body weight.  It is a very touchy subject to many people, but I often find that understanding our lifestyles will help us “own” the risks associated with them. Too much weight is directly linked as a major health risk associated with coronary diseases like Atherosclerosis and Type 2 Diabetes. We cannot help our age or our gender as risks, but we can control our lifestyle diet and activity levels so that these diseases do not have “early onset” symptoms.

We can break the barrier of embarrassment about weight through education as it relates to the risks and empowering others to regain control!