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Healthy body size: How to obtain one and maintain it safely.

Q: I never took off the extra 10 pounds I gained during my pregnancy. Is it unhealthy to carry this weight around for five years now… am I putting myself at great risk?

A: You are as healthy as you feel! The rule of thumb is to maintain a weight that fits within a "healthy range" on the BMI charts.
BMI is a measure which takes into account a person's weight and height to gauge total body fat in adults. Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks. A BMI of 30 and higher is considered obese. The higher the BMI, the greater the risk of developing additional health problems.
The Chart:

This of course is not the most accurate method of testing how fit you are. Your weight will vary in relation to your body composition; for example, say you increase your muscle mass through weight resistance. The added lean tissue can cause your scale to rise above your ideal weight range. Are you less healthy with this added weight? Absolutely not! The stronger your body the better for your bones and over all health and demeanor. Moreover, such a majority of Americans are considered over weight and are actually healthier than most seemingly fit people. That's right, even though extra weight can contribute to a multiple of diseases, those extra 15-20 pounds may not be as big of a concern as long as your eating habits are balanced with wholesome foods, you are physically active on a daily basis, can laugh at yourself and feel balanced in your life.

The best test to see how healthy you really are and whether or not you need to achieve a healthier weight is to have a complete blood work-up at your next physical and keep active by moving your body as much as possible on a daily basis. Moreover, cut back on dining out and plan more nutritionally balanced meals at home. Just as importantly, do not let stress wear you down. Organization and planning will relieve you of stress and promote a healthier lifestyle for you and your family and friends.

Sports Nutrition

Q. Power Bars - do they really have nutritional value or are they just a waste of money?

A. With so many power bars on the market now, you need to read the nutrition labels and look for the following:

Total calories

Total fat and type of fat

Total sugar

The number of servings per package is equally important. Larger bars can contain 2 or more servings.

While many of the bars contain unnecessary amounts of sugar, your best bets are:

Power Bars

Luna Bars

Clif Bars

Balance Bars

A Power bar is no more than a granola bar that offers energy, yet a much better alternative to candy bars. So if you are unable to eat something more substantial like a sandwich on whole grain bread and lean cold cuts with vegetables, a bar works well for a between meal lift. If you want to pump up your stamina for an hour of weight lifting, then save your money and start planning meals and snacks throughout the day to keep your energy levels revved for that workout!

Child Nutrition
Q. Cheese and Cheerios…. that's all my three-year-old will eat for three months now. I've tried everything to get him to eat more meats, grains, vegetable and fruits but he refuses to touch them. What can I do?

A. Not to worry. Children are constantly testing their boundaries as they strive to become more independent. Typically, at age three a child begins to develop more into their sense of self and will declare some outrageous requests. Now you are certainly not going to give in and let them drive the SUV but you can take a deep breath over their diet of cheerios and cheese. These slightly frustrating diet trends are called "food jacks" and will not last forever.

Do give your child a children's vitamin daily and continue to offer alternative foods like yogurt, cut-up fruits, fruit smoothies, cottage cheese and fruit swirls, natural peanut butter and jelly on bananas, whole grain toast cut into 4- 6 squares, small meat kabobs on straws, cold-cut roll ups and small tablespoon servings of steamed vegetables and grains.

Don't overwhelm your child. Always serve small portions and little quantities. It is all right if your child still won't eat any of it. Just offer a miniscule amount and leave it at that. There's no big loss and your child will be given the freedom to discover the mystery food on his or her own.

Lastly, along with exposing your child to healthy, new foods, keep track of their weight and growth charts. Any major deviation from their consistent development should be noted to a health care provider.

Q. My daughter's wedding is 6 weeks away and I haven't lost one pound of the 10 that I had hoped to lose before the BIG DAY. Help!

A. It's possible to lose 10 pounds over 6 weeks in a healthy manner, but I certainly would not base your success on whether or not you reached your personal goal. Many people make drastic changes from their lifestyles in order to lose weight for a specific date. The drawbacks to this include:

1) Feelings of deprivation that lead to anger, depression, frustration….

This is supposed to be a festive time with parties and bubbly. Don't restrict yourself of all your typical eating habits in order to reach an overly aggressive goal!

2) Don't worry if you didn't plan ahead by seeking a registered dietician to guide you through a safe exercise and nutrition program. Utilize what time you have left in a sensible manner.

Stay happy by not starving yourself of your favorite foods. Add more steamed vegetables and fresh salads to your meals. Have that bagel with light cream cheese at work on Fridays but pass up the cookies that afternoon. Enjoy cooking grilled and broiled foods instead of fried and saucy. If you decide on the lasagna, enjoy a ½ portion and remember…. you can never have too many delicious greens and colorful vegetables.

…..and as always, exercise is the best answer. Even a brisk walk for 30 minutes a day will help you shed those pounds and clear your mind so you will feel refreshed and light on your feet the day of the wedding.

Q. I'm a 24-year-old, single female and work for a high tech start up company that requires I stay at work sometimes until 7 or 8 at night. How do I avoid eating out after work? I know planning meals ahead of time is ideal but forget about it. By the time I'm home I have all I can do to make it to my bed.

A. Obesity is on the rise in America more than ever and the world we live in is only making matters worse. Sitting in front of a computer all day with little or no exercise is a recipe for disaster. Fortunately, companies are offering services to help their employees balance their lives. Employee benefits range from deliveries of the finest quality meats and favorite grocery items to your home or office, to fitness memberships, and day care. Ask your company what services they can provide, such as free dinners that are healthy and tasty and Hill's Home Market "curbside" service delivering custom cut quality meats and heat-n-serve foods to your office.

Q. I love red meat but have kept away from it because of my high cholesterol. I would love to have a juicy tenderloin once in awhile, or a barbeque with burgers instead of chicken. Any suggestions?

A. "Red meat" often used to refer to beef can be part of very nutritional diet plan for even a person with high cholesterol. Studies have suggested that lean cuts of beef can be an effective part to a healthy diet and assist with lowering cholesterol levels when paired with a sensible meal plan, i.e.: Hill's eye of the round, top round, sirloin strip steak, tenderloin (filet mignon), flank steak and extra lean ground beef (90/10).

Consult your local dietician or check out our web site to learn how to prepare quick, tasty, beef dishes that are low in fat and cholesterol.

Q. What about the nutritional benefits of Fresh produce? The fresher the produce…the greater the nutritional value…RIGHT?

A. True, raw vegetables and fruits offer an abundance of antioxidants, fiber, and countless other nutrients. However, frozen vegetables when prepared with a minimum amount of water, cooking time and temperature have similar nutritional properties to fresh. Of course you can't make a crisp garden salad from a box of vegetables but with a little creativity, a frozen item such as chopped spinach or kale can be paired with heart healthy, extra virgin olive oil, garlic and stewed tomatoes for a great tasting and highly nutritional dish with Hill's top quality meats.