KNOW YOUR BODY MAX INDEX (BMI)

HEIGHT IN INCHES AND METRES IDEAL WEIGHT IN KILOGRAMS
4:10inches = 1.48mm 40kg ---45kg
4;11inches ==1.50mm 45kg --48kg
5;0 inches == 1.52mm 48kg --50kg
5;1inches == 1.54mm 50kg --55kg
5;2inches == 1.57mm 52kg --55kg
5;3inches == 1.60mm 56kg --60kg
5;4inches ==1.62mm 60kg --65kg
5;5inches == 1.65 mm 65kg --70kg
5;6inches == 1.67mm 68kg --- 70kg
5;7inches == 1.70mm 70kg---75kg
5;8inches == 1.73 mm 75kg---80kg
5;9inches = 1.75mm 77kg ---80kg
5;10inches = 1.78mm 79kg--80kg
5;11inches = 1.80mm 81kg--85kg
6;0 inches = 1.83 mm 85kg--90kg
6;1inches = 1.85mm 87kg---90kg
6;2inches= 1.88mm 90kg---95kg
6;3inches = 1.90mm 93kg--95kg
6;4inches = 1.90-1.95mm 95kg---100kg

THE TABLE ABOVE, SHOWS THE IDEAL HEIGHT AND WEIGHT FOR CALCULATING THE B.M.I.
WHAT IS B.M.I?
B.M.I is the body metabolic index. It is used to determine when the body is overweight and underweight. It is calculated by dividing body weight by the height and them multiplying by 100.

Please Note that the above is not applicable to pregnant women and people with high proportion of muscle which weighs more than fat.

Some Fruits and their usefulness

Apple: If you eat an apple a day, it goes as far as keeping you away from the doctors’ office. It has anti -oxidants which enhance the activity of vitamin C thereby helping to lower the risk of cancer, stroke and heart disease.

Guava: This contains lots of vitamin C also. It is also rich in fibre which helps prevent constipation.

Papaya/Paw-paw: This is rich in carotene and is very good for the eyes.

Kiwi: This fruit is small in size but mighty in works. It is a good source of potassium, magnesium and Vitamin E and also fibre. Do you know that the vitamin C in this kiwi fruit is twice the amount contained in orange?

Orange: Take 2-4 oranges a day and it will keep colds away from you.

Strawberry: Also has high level of anti-oxidants and protects the body from cancer causing blood vessel clogging free radicals.

Watermelon: 92 % of this fruit consists of water. It is packed with compounds that helps boost the body immune system. It also contains vitamin C and potassium.

Take care of your Heart

Beauty begins from the heart, that’s why we should take care of it. Maintaining a good health is not just physical, it is also spiritual. Do you believe that if you have unpleasant things in your heart it affects you physically in a negative way? I believe that and it is true. Having your heart both in top shape both physically and spiritually is like living in heaven here on earth.
To have a healthy heart spiritually, you should practice reading your Bible for 20 minutes every day. This practice helps your heart to develop a deep relationship with the one who made you and is the best for you.
To help your heart physically, take 20-30 minutes cardio exercise 3-5 times a week.

Amazing facts about eating fruits

A colleague of mine gave me some great information about eating fruits which I think I should share.
If you master the correct way of eating fruits you will have the secret of beauty, longevity, health, energy, happiness and normal weight.
Eating fruits is not just buying and eating whenever you want, you need to know how to eat the fruit properly and also the best time to eat it. Fruits should be eaten on an empty stomach. If you eat fruits on an empty stomach, it will detoxify your system supplying you with a great deal of energy for weight loss and other live activities.
When you drink fruit juice, let it be only fresh fruit juice. Invest in a juicer and do it yourself. Do not cook your fruits, if you do, you waste the nutrients and what you get alone is the taste, nothing useful for the body. Cooking destroys all the vitamins.
Eating a whole fruit is better than drinking the juice only. When you eat the whole fruit, you get the fiber also.
If you eat a piece of fruit, it goes straight through the stomach into the intestines. But if you eat the fruit immediately after you have eaten food, the piece of fruit is prevented from digesting immediately. The minute the fruit comes into contact with the food in the stomach, the entire mass of food begins to spoil.
So please when you eat fruits, eat on an empty stomach.
Finally, do you know that when you eat fruits on an empty stomach, it prevents dark circles under the eyes.

Revitalize your hair

Good health is about our entire body from the hairs on your head to the nails on your feet. This article is about your hair. As the saying goes, a woman’s hair is her crowning glory. Now, some women battle with dry and brittle hair. This gives many of them bad hair days.
I have a tip that you can use to revitalize your hair giving it life again.
• Mash a ripe banana which is rich in vitamin B and potassium in a bowl,
• Add a tablespoon of honey and half teaspoon lavender essential oil.
• Mix until creamy
• Apply on wet hair and massage
• Leave it for 6 minutes and rinse
• Then wash with shampoo and condition.
This works like magic, why don’t you try it.

Garlic, some facts about the wonder spice

• Garlic cloves have been associated with many health benefits, they are said to contain disease preventing compounds.
• When using garlic, always peel it first, this is to lock up some of the disease preventing compound.
• After cutting or crushing the garlic for use, leave to sit on the cutting board for some about 10 minutes to allow the health promoting compounds to form.
• It is better to use fresh garlic than the powdered one.
• Garlic has blood pressure lowering properties.

Shop Healthy

No doubt, many of us love shopping. In this article, the shopping will be narrowed to food shopping. There are ways we can shop to maximize and at the same time shop for the right foods to ensure our homes are always well stocked.
Buy fresh foods. When you shop for food whether fresh or canned, examine the food item; look at the labels on the canned foods.
Before you go to the market/shop, ensure you draw up a list. The benefit of this is that it helps you shop smart and very fast and you are out in no time. It also helps you focus on what you want to buy and not over spend buying what you did not come for. Some people recommend that you send your grown son or daughter to go shopping because they will stick strictly to the list.
Buy fruits a few days before they ripe .This will avoid wastage.
Check the body of an apple for bruises before buying. An apple with bruises will get rotten in no time and will not be good for eating and therefore also be a waste.
Buy fruits in season, they are tastier and cheaper.
Buy foods rich in fiber, you need about 2 grams of fiber to burn every 100 calories you take.
Before buying whole wheat bread, confirm it is really whole wheat by checking the bread label.
Buy plenty of vegetables and store in your refrigerator, buy enough to make it possible you get to eat vegetables everyday before your next visit to the shop again.

Eat Naturally Diuretic Foods

Natural diuretic foods are natural foods or herbs that allow increased flow of urine, thereby aids removal of excess fluid from the body. Foods like salt and sugar causes the body to retain fluid which may lead to bloating and water retention. Eating natural diuretic foods can help the removal of this excess water. These foods stimulate your kidneys to rid your body of water rather than close them down as do the salty foods.
Below is a list of diuretic foods. If you eat them you can lose several pounds of water overnight.
• Apricots
• Asparagus
• Banana
• Chicken
• Grape fruit and grape fruit drink.
• Skim milk/low fat milk
• Unsalted nuts
• Fresh pineapple
• Lean beef
• Oranges and orange juice
• Tomatoes
• Watermelon
• Turkey

Boost your Memory

There are a lot of things you can do to enhance the quality of life you live. Having a good memory sure improves your chances in life.
Below are tips on what you can do to boost your memory:
• Engage in aerobics. Doing regular aerobics shows increased flow of blood to the brain which prevents a decline in brain function.
• Get a good night’s sleep. If you go to bed early after learning something new, you would remember what you learnt the next day easily. So make good use of your day and go to bed early.

Warning Signs of Cancer

Do you know that 60% of women suffer from stroke? This statistic was got from a study. It is important that we know the warning signs of stroke for our good and those we love.
• Sudden severe headache
• Confusion
• Numbness on one side of the body.
• Sudden trouble walking
• Sudden trouble seeing
• Sudden trouble speaking
Whenever you notice any of these signs, please call your doctor immediately or alert someone who will.

More tips on Losing Weight

If you have excess body weight and you are above your ideal Body Mass Index (BMI), the best thing you can do for yourself is to lose some pounds or kilos. As has been said over and over again, being overweight can lead to heart disease, diabetes, high blood pressure and so on. It is not good for you.
Below are best tips to help you achieve weight loss:
1. Carry a small note book and write down everything called food that goes into your mouth. The idea here is that this will put a check on what you eat. Believe me, it works. The less you eat, the more weight leaves your body.
2. Walk 45 minutes a day. Do you know that walking and running can be compared as per calorie burning. Studies have shown that 30 minutes of active strength walking everyday helps you not add any extra weight, i.e. maintain your weight, an additional 15 minutes will help the pounds drop.
3. Downsize your dinner plate. The less food you put in front of you, the less you eat.
4. Use vegetables to bulk up your meals. Pack your meals with veggies, e.g. if you want to eat pasta, pack it with lots of carrots and green pepper.
5. Try and make water your major drink during the day.

Cure your cravings

Are there certain foods you absolutely love but these foods are a no go area for you because of weight gain. Are you familiar with the following phrases: give up ice cream, no more cakes, stay off drinking wine and so on?

Well,almost every one has a craving for some kind of food and unfortunately those foods are usually those that help us gain some weight.

The secret to curing your craving is not to completely stop eating them because if you do that, then you will go back to eating them before you know it and when you go back, there is a tendency you will eat more than you used to. What you should do is not to stop completely but to learn how to do it right.

Have a little portion every evening as an evening snack, make use of portion control measures. Buy small cup ice creams, chocolate mini bars, cup cakes and so on.

Please note that you cannot eat everything you want at any time and any portion, if you do that you will be asking for weight gain. Be mindful of that. Just take small portions and before you know it, you will get used to small portions and then gradually the cravings will disappear.

Motivation for keeping fit

Do you know a very effective motivation for us to exercise our bodies and eat healthy?

It is this: everyday remove all your clothes and stand in front of a full length mirror in your room.

This will definitely make you to make the right decisions.

Other dangers of Fat

1. Fat is not good for your heart, the fatter you are, the more likely you are to have a heart attack earlier in life. Overweight people are more likely to have high blood pressure, diabetes and high cholesterol level.
2. Fat makes exercising less desirable because it causes more body pains and aches for overweight people. There is also this fear of hurting the body while doing the exercise. Also overweight people have a tendency of felling uncomfortable in work out gear.
3. Fat makes cancer treatment and recovery much difficult. Research has shown that overweight women have a higher risk of complications from reconstruction after having a mastectomy.
4. For overweight people, the excess fat puts pressure on the bladder which could lead to urinary incontinence.
5. Fat can interfere with fertility. Obesity counts a great deal for infertility in women. Too much body fat produces too much estrogen which suppresses ovulation.
6. Fat also contributes to women having miscarriage.
This is enough alarm that warns us to avoid fat at all costs. You can do it.

Reasons to keep Fat off your body

Fat is the enemy, fat is bad; there is nothing good about fat. There are many people in the world today that are overweight and the chief culprit is fat.
Excessive consumption of foods high in fat is one of the major clear cut cause of obesity. People do not seem to realize the dire consequences of obesity. Being obese can actually remove as much as 20 years off your life, scary isn't it? Being obese causes pain, when you are obese you tend to have more pains all over your body, it also causes you pain emotionally because people will taunt you.

We should try the best we can to avoid fat, and it might interest you to know that losing the smallest fraction of fat can reduce or even reverse the many bad effects of obesity.

Do you know that fat ups your risk of cancer? Obesity is the most preventable cause of cancer, but many do not know this fact. Obesity boosts the risk of endometrial, breast and colorectal cancer. Overweight women are more susceptible. Body fat produces estrogens which fuels cancer cells. Losing weight reduces the risk significantly.

We should all run very far from fat by inculcating a healthy lifestyle.

I will post other dangers which fat poses in my next post.

Lose weight without dieting

Do you know there is a way you could lose some pounds without dieting? If you watch your sodium intake you will achieve that. If you eat a lot of salt, your body holds onto water, this can make you have an extra five to seven pounds of pure fluid retention.Check carefully the labels of food items before purchasing and also check the amount of salt you add to food when preparing.It has been stated that when people cut down on the salt intake, the difference in appearance is noticed immediately and they start to look more lean. This happens even if they made any other changes in dieting or exercise.
so, take this tip and apply and you would surely see results sooner than you know.

Lower your Body Cholesterol

Cholesterol is the waxy substance produced by the liver which the body makes use of. There are foods that contain lots of cholesterol and this adds up when we eat them to cause high cholesterol level in the body which in turn contributes to the clogging of blood arteries in our bodies. This increases the risk of heart disease.
All animal products contain cholesterol, but some contain more than the others, we should try and eat those that contain less cholesterol in moderate amounts and we will be fine. But as one grows older, it is best to cut out the foods that contain any cholesterol completely gradually from our diet.
To lower the cholesterol level in our bodies, we should engage in the following:
• Exercise at least 10 to 15 minutes at least daily. 45 to 50 minutes is ideal.
• Drink orange juice
• Have oatmeal for breakfast
• Drink soy milk
• Avoid smoking
• Avoid too much alcohol
• Use honey in your tea instead of sugar
• Eat grapefruit often
• Use honey in your sandwich instead of jam
• Eat wheat bread instead of white bread
• Eat avocado pears often
Below is the required level of cholesterol in the body
Total Cholesterol Category
Less than 200 mg Desirable
200-239 mg Borderline
240 and above mg High

5 ideas for a healthier breakfast

1. Buy a can of soy meal and top your morning cereal with the soy milk. Soy milk is known to be packed with nutrients that protect your heart and promotes strong bones.
2. Add a vitamin supplement to your breakfast.
3. Spread apple slices with peanut butter. This combination has protein and good fat and fiber to fight disease.
4. Eat half a grapefruit twice a week.
5. Eat tuna fish sandwich (on whole wheat bread preferably) instead of butter or cream cheese.

Burn more Calories

Burning calories is directly related to our body metabolism. When your metabolism is fast, you burn more calories and vice versa. Metabolism is simply the processes by which the body converts food into energy and other metabolic substances. When you are losing weight, it gets to a stage where it seems the pounds have stopped to drop. This means that your metabolic rate has slowed down. This can be frustrating.
One thing you should know is that this is not your fault and it can be overcome. The way to lose weight is to decrease the amount of calories you take-in and to increase the amount of calories you burn through exercise.
To burn those calories, there are ways you can boost your metabolism and get rid of those unwanted fat and get back in shape and good health.
1. Walk! Walk! Walk! Walk with intensity, swing your arms when you walk, walk on grass, gravel or sand, you use up energy more when you do these than when walking on the road.
2. Do some running outside instead of running on the treadmills. When you exercise outside, it actually increases your metabolism. When you run or walk outside, you do it faster and this increases your metabolism.
3. Increase your protein intake.
4. Eat five small meals through out the day.

Another 7 ways to lose weight

1. Start each morning by eating a little portion of food like protein

2. keep a journal to record your progress

3. when starting out to lose weight make small changes because starting with large commitments can overwhelm you.

4. increase your exercise routine gradually,aspire to do 30-45 minutes of exercise 3 to 4 times a week.

5. do not deprive yourself of everything you like to eat,but be wie in the choices you make.

6.set realizable goals.

7. find a partner that will encourage you.