## Understanding Your BMI – Body Mass Index

BMI stands for Body Mass Index. It is a calculation that takes into account your weight and height. The index is used as a screening tool or an indicator that measures body fatness.

Body Mass Index is known to be one of the most inexpensive methods of calculating the weight category of a person.

It is important to know your BMI and what category you fall in such as underweight, normal weight, overweight or obese. A high number often indicates high body fat which increases the risk for certain chronic health problems.

BMI Categories

According to the U.S. Department of Health & Human Services, and that with a BMI below 18.5 is underweight. People with a BMI between 18.5 and 24.9 are considered to have a healthy or normal weight. Overweight adults have a BMI between 25 and 29.9. An adult with a BMI of 30 and above is considered obese.

Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
How is BMI Calculated?
For both adults and children, BMI is calculated the same way. The calculation is based on either the Imperial System of Measurement or the Metric System of Measurement. In the United States, we use the older Imperial System of Measurement where things are measured in feet, inches and pounds.

The two formulas are:

1. Imperial System of Measurement (pounds and inches):

Using the imperial system, BMI is calculated by dividing your weight in pounds (lbs) by your height in inches (in) squared and multiplying by a conversion factor of 703.

Formula: weight (lb) / [height (in)]2 x 703
Example: Weight = 200 lbs, Height = 5 feet 5 inches (65 inches)
Calculation: [200 ÷ (65)2] x 703 = 33.27 BMI
2. Metric System of Measurement (kilograms and meters):

Using the metric system, BMI is calculated by dividing your weight in kilograms (kg) by your height in meters (m) squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

Formula: weight (kg) / [height (m)]2
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98 BMI
Body Mass Index Chart
There are several online tools that can be used to calculate BMI easily and quickly. One of the more popular tools is called the BMI Chart or Body Mass Index Chart. People who are more visually oriented find the BMI Chart easy to read and understand.

It helps to categorize people on the basis of their weight as underweight, healthy weight, overweight and obese. For example, find your height along the left side of chart then locate your weight at the top. Next, slide your finger down until reach the BMI number at the intersection.

Why Does BMI Matter?

BMI has immense clinical relevance and is a useful measure of overweight and obesity. In general, having a high BMI increases the risk of developing a range of conditions linked with excess weight, including:

Chronic heart diseases
Type 2 diabetes
High blood pressure (hypertension)
High cholesterol levels
Stroke
Osteoporosis
Arthritis
Sleep apnea
Several types of cancer (breast, colon and prostate)
Conversely, having a BMI in the low range could indicate that your at risk of being malnourished. This means that your body may be deprived of vitamins, minerals and other important nutrients.
In addition to BMI, several other factors are also used to calculate imminent health risks associated with obesity and high body fat. Factors such as blood sugar level, family history of diseases, smoking, age, gender, level of activity and so forth.

High Body Mass Index is Linked to Diabetes

Researchers have linked obesity to heart diseases, cancer and type 2 diabetes. Obesity is no longer related to the age factor. Today there are a large number of younger people and children who are diagnosed as overweight and obese.

Even though the exact reason or cause of diabetes is still a mystery, obesity is one factor that increases the risk of developing type 2 diabetes. Studies prove that people who are obese are 80% more likely to develop type 2 diabetes.

There is also a greater risk of developing the disease if the person has accumulated excess fat around the abdomen. It is also known as abdominal obesity.

Insulin resistance

Due to high abdominal fat, the cells release a particular type of chemical which are pro-inflammatory. These chemicals disrupt the function of cells that are responsive to insulin, making the body insulin resistant, which is the main symptom of diabetes mellitus.

Changes body metabolism

Excessive body fat is also known to change the overall metabolism of the body. Obesity causes the adipose or fat tissues in the body to release fat molecules into the blood stream. This reduces insulin sensitivity of the body.

Scientists also believe that obesity can cause pre-diabetes, a condition that develops into diabetes in the later stage.

Without regular exercise and a healthy diet, obesity can cause several ailments apart from diabetes within a short period of time. However, the great news is that by lowering BMI and reducing body weight, you can also reduce the risk of developing type 2 diabetes and other related health issues.

It is also possible to delay the onset of diabetes by exercising and losing weight gradually.

High Body Mass Index is Linked to Heart Diseases

Known to be one of the leading causes of death, heart diseases are directly linked to obesity. One of the most common types of heart disease occurs when the blood vessels that carry blood to the heart become narrow and clogged.

This prevents the heart from receiving the blood it requires for pumping. It can cause heart attacks, heart failure, abnormal heart rhythm and so forth. There are several types of heart diseases that occur mainly due to obesity.

Heart diseases are often linked to various other ailments such as high blood pressure or hypertension, high blood sugar and high cholesterol levels. All these ailments can eventually lead to heart diseases.

Weight loss and regular exercise can help reduce the risk of heart diseases as it tends to reduce high blood pressure and blood sugar levels. A healthy and balanced diet is another way to reduce weight and lower the risk of developing heart diseases.

High Body Mass Index is Linked to Strokes

Excessive fat in the body or the condition known as obesity causes hypertension. Stroke is mainly caused due to high blood pressure. Strokes can be prevented by reducing body weight which in turn reduces blood pressure level. Therefore it is quite pertinent to keep blood pressure level under control.

There are many ways to prevent obesity and control your weight. Healthy eating and regular exercise are the two simple ways to prevent obesity and other related health issues. Have a balanced and healthy diet of fruits, vegetables, whole grains and lean sources of protein such as poultry, fish, nuts and soy.

## Prepare Your Kitchen for the Paleo Diet

Changing your pantry, fridge and freezer will certainly set the stage for achievement while you’re shifting onto the Paleo diet, and aiming your outer natural environment with your internal goals helps to retain you on track. It’s quite a bit easier to avoid temptations once they aren’t looking you instantly in the face, nevertheless the main objective of cleaning out your kitchen is to clear away the major food causes from your diet that are prevalent causes of disease, weight gain, and inflammation which include grains: breads, rice, pastas, etc; beans: peanuts, soy, all legumes, dairy, processed sugars, certain vegetable oils, and most manufactured foods.

Recommendations to clean out your freezer, fridge and pantry.

What you’ll require to do for the Paleo Clean:

Cleaning supplies if you’re being extra encouraged.
Vacuum sealer, vacuum sealed foods maintain their nutritious value for much longer in the freezer.
The kitchen can easily be an especially intimidating place to clean, as we typically stuff things in to the deep back corners that we had full motives of using, but have long lost their healthy value. There may well be guilt or confusion connected with throwing out these foods, and I’m here to aid you on the process of tossing out that which usually is no longer needed, which usually includes feelings of remorse and to take the foods that will support your body to flourish! So take a profound breath, and get set to change your kitchen into a safe place for healthy food storage.
Freezer healthy Ziploc bags.
Garbage can for getting rid of old foods.
Around 30 minutes per task: fridge, freezer, pantry.
Sharpie pen, for writing on Ziploc and simply vacuum covered bags.
Basic guidelines of the kitchen clean, clean it if:

It’s on the list of Foods to Steer clear of our Paleo diet Food List.

List of Foods to Clear away for the Paleo Clean.

It’s even more than a few months old.
You are not able to identify what it is.
It’s expired.
Your instinct says to Clean it.
Tips for Cleaning up Your Kitchen.
This may well also be a great time to profound clean your pantry drawers, refrigerator and freezer. If you have the time, you may possibly consider tugging everything out of your refrigerator and giving it a comprehensive scrub down. Or why not really defrost and profound clean your freezer to retain it energy efficient and to increase food preservation? Clean the crumbs away from the edges of your pantry. A clean kitchen creates for a motivating new start as you adopt your new clean eating practices.

If you are sharing kitchen space with somebody who eats foods that you are staying away from, consider establishing different areas or cabinets that have obviously defined limitations. There are organization containers and Tupperware containers obtainable that are beneficial for subdividing shared storage space.

I make it a behavior to write the date immediately on the package once I open a perishable food container for products that must be used within a certain amount of days after opening. The fresher the food, the more nutrients it includes.

My freezer is the security net of my refrigerator, conserving my butt when I don’t possess time to shop for or put together fresh food! Every single week I freeze leftovers from my healthy meals that may be later promptly thawed when I’m in a pinch. Making use of my freezer to its maximum capability saves me considerable time and cash, and helps maintain me on track with eating the correct foods to enhance my general health.

I preserve a small calendar in my kitchen to monitor the dates I cook numerous meals, so they don’t end up lingering in my fridge for too long. If there’s still leftovers after 2-3 days, I make use of my vacuum sealer to make an air tight and evidently labeled/dated package to freeze for long term use when I don’t have the time frame to cook new food.

You can take away one food at a time from your fridge, yet a faster and more effective technique is to take out all the foods at once, and after that put back foods that will support your Paleo quest. This will support you work faster too, as you don’t need perishable foods to be out of refrigerator or cluttering your counters for too much time.

Donating perishable and iced foods is allowed at many food banks, as is the donation of some ended foods. Check with your localized food bank earlier about what they can certainly and cannot accept as donations. Even though, there’s some thing to be said for not passing your poison on to one other human, and simply putting it in the garbage where it belongs! Use your discretion.

Label your refrigerator goods with both a date and information. You may possibly think that you’ll keep in mind when you froze it and so what it is, nonetheless things appear quite distinct when they’re frozen!

Decide upon the healthiest food:

Our hope is that you are capable to choose foods that are free of pesticides, antibiotics, animal abuse, hormones and that the food the animals were fed was suitable for their varieties. You should preferably clean poor quality produce, meats, and seafood and change them with top quality, health-promoting foods, nevertheless, I identify that this isn’t usually possible. So do your best and most of all, don’t strain!

The greatest produce.

The very best produce is organic, local, and in-season. The most awful produce is called conventional.

The ideal meats.

The greatest meats are grass-fed and pasture-raised, free-range, organic, hormone-free, and regional. The most severe meats come from animals that are conventionally raised, and are commonly fed grains generally genetically altered, given hormones, and cured very badly.

The very best seafood.

The ideal seafood is wild seafood, that by no means spent any kind of portion of its life in a fish farm. The most detrimental seafood is farmed seafood.

The greatest healthy fats sources.

Pastured grass-fed animal fats, olive oil, coconut oil, avocado oil, macadamia nut oil, avocado, nuts & seeds and their butters, olives, pastured eggs, seafood. Go for organic, extra-virgin, and cold pressed types when ever possible. The most detrimental fat sources are nonorganic, hydrogenated, and likewise refined: vegetable oil, corn oil, canola oil, cottonseed oil, margarine, soybean oil, safflower oil, sunflower oil, grapeseed oil.

Fridge and also Freezer Clean, foods to clear away:

Egg replacements.
Soda, incorporating diet soda with unnatural sweeteners.
Fruit juice sweetened teas, sports drinks,, milk, other non-Paleo beverages.
Cheese.
Coffee creamers.
Any meats made up of nitrates or nitrates.
Margarine and different butter substitutes.
Frozen prepared meals.
Milk, incorporating milk from beans and grains just like soy milk and rice milk.
Tofu and all soy items.
Hummus.
Butter.
Condiments: ketchup, mayonnaise, salad dressings, etc.
Yogurt and all various other dairy products.
Ice cream.
Pantry Clean, particular foods to take away:

Crackers.
Peanut butter, try almond butter rather.
Slim Jims or any various other jerky containing nitrates, grains, corn, preservatives, or unnecessary materials.
Vegetable oils: corn, soy, sunflower, canola, etc.
Cheese solutions: Cheese Whiz, etc.
Corn merchandise: tortillas, popcorn, flour, corn chips, cereal, etc.
Many energy bars: they contain oats, soy, refined sugar, etc.
Beans: black, garbanzo, pinto, lentils, etc.
Chips: potato, tortilla, pita, etc.
Oatmeal.
Cake and brownie baking mixes, even the gluten-free kinds.
Pasta.
Candies.
Processed olive oil.
Soups made up of flour, beans, corn, or dairy.
Grains and Grain flours: white, all-purpose, whole-grain, oat, rice, quinoa, millet, wheat, etc.
Granola bars.
Sugar: cane sugar, brown, etc.
Cereals.
Rice: wild, white, brown, etc.
Bagels, English muffins, and pastries.
In some instances, adopting the Paleo diet makes it required to upgrade a few of your kitchen gear. A few points I’ve discovered are helpful once you’re eating clean.

A good grater.
A garlic press.
Parchment paper.
A food processor or commercial grade blender.
An immersion blender.
A lemon juicer.
A slow cooker.
A spiral noodle maker, which turns veggies into pasta.
With these substances and tools available, you’ll be all set to start an effective Paleo diet experience. If you continue to keep these products in your kitchen and pantry, you’ll be prepared to combat cravings and generate yummy, healthy meals, actually when you’re forced for time.

## Airport Parking- TRAVELING, What You Need to Know

If you are planning a vacation or perhaps a business trip that requires you to park your personal automobile for a period of time in an airport, you need to know the ins and outs of what to expect. With the occurrence of terrorist attacks all over the world, the security at airports has increased, so too, has the security of the parking areas that surround the airport.

Before you arrive at the airport it is best to call ahead to find out what the situation is with the airport parking. You will need to know what they require for long term parking, if they have off site parking available or if there are shuttle buses for your use. Parking in the wrong place at an airport in today’s world can have consequences such as having your car towed, fines, and even longer searches before boarding your flight.

Most airport parking will consist of drop off, long-term parking as well as off site parking. The drop off parking is just that, to drop off passengers for a flight, it is not intended to be used for hours, but rather minutes. This zone is highly monitored by security personnel who are looking for vehicles that have been vacated, therefore leaving them suspicious as to the contents of the car.

Long-term parking is to be used by persons that will be boarding a flight. There is generally parking available on the airport property, but it will be far away from the terminal. There will be airport shuttles available for you to get to the terminal with your luggage without having to hike across the acres of asphalt that is waiting before you. Most airports require you to pay a fee to use the long term parking that is available, but some even charge for parking by the day. Be sure to inquire about these fees before parking your car.

The other option that is often available is off-site parking. This parking is most often in the same area as the airport, with an airport shuttle bus to get you to the terminal. There is usually a parking fee with this arrangement also, although it will not be as high as parking on airport grounds. Keep in mind though, that the off-site parking is generally not patrolled by airport security.

Some hotels will also offer shuttles to and from the airport, this is very nice when traveling from city to city. The hotels normally provide this service free of charge to its customers. Many people find that this it is nice not to have to worry about how to get to the hotel and will book a room close to the airport for this reason.

Keep this information in mind the next time you find yourself heading to the airport for a vacation or a business trip. It will be one less thing to think about if you take care of your parking arrangements before heading to catch your flight.