Celebrate Healthy Weight Week by setting attainable goals
Comments (...)This week we are celebrating the 19th annual Healthy Weight Week. This is a time to recognize the importance of achieving a healthy weight for life, eating healthy, and exercising regularly. It is also a time to recognize how unique we all are and appreciate everything our body does for us.
I am often asked, “What is a healthy weight for me?” This is such a difficult question. What really determines the weight we should be at? There are many different height and weight charts available. Newer charts break down the body types to small, medium and large frames. The numbers indicate a compilation of weight averages of people between the ages of 25 and 59 that have the lowest mortality rate. The website www.lifemana.com/weight-chart.html demonstrates this type of chart.
The Body Mass Index chart has become widely used as a weight guide based on health disease risk. The higher your BMI, the more at risk you are of getting diabetes, cardiovascular disease, and some types of cancer. BMI is based on your height and weight, and does not factor in frame size. The BMI weight ranges classify individuals as either severely underweight, underweight, optimal, overweight, obese, and severely obese based on their height and weight. In rare cases, the BMI chart is misleading, as with an athlete with a very high muscle mass. The athlete may be labeled as “obese” on the chart because of the high body weight due to muscle. Overall, the BMI chart, as well as other weight charts, can be used as a guide in assessing your target weight. Go to www.nhlbisupport.com/bmi for help in calculating your BMI.
I often tell my clients to aim for a weight they feel good at, a weight at which energy level is high, health is good and you feel comfortable in your body. This may or may not be at a weight that is considered “normal” according to weight charts.
Achieving a healthy weight reduces disease risk and can help lower blood pressure, cholesterol, and increase your energy level, to name just a few benefits.
Thinking about your Super Bowl menu? Here’s a quick and healthy appetizer to try.
Appetizer chicken kabobs
Makes 10-12 servings
¾ cup soy sauce
¼ cup sugar
1 tablespoon canola oil
¼ teaspoon garlic powder
½ teaspoon ground ginger
2 boneless skinless chicken breasts, cut into 1-inch chunks
6 to 8 green onions, cut into 1-inch pieces
½ pound medium-size fresh mushrooms, stems removed
In large bowl, combine first five ingredients. Pour half into a large resealable plastic bag; add chicken. Seal bag and turn to coat. Pour remaining marinade into another large plastic bag; add onions. Seal bag and toss to coat. Marinate for 30 minutes. Drain and discard marinade from chicken.
Drain and reserve marinade from onions. On soaked wooden skewers, thread a piece of chicken, onion, mushroom and another chicken piece. Place on broiler rack. Broil 5 inches from heat, turning and basting with reserved marinade after 3 minutes. Broil for 3 minutes longer or until chicken no longer is pink.
Yield: 20-24 appetizers.
Nutrition information for 2 kabobs: 58 calories, 1 g fat, trace saturated fat, 21 mg cholesterol, 278 mg sodium, 3 g carbohydrate, trace fiber, 9 g protein.
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