{"id":207,"date":"2013-05-16T13:52:53","date_gmt":"2013-05-16T13:52:53","guid":{"rendered":"http:\/\/www.vivianefreitas.com\/en\/?p=207"},"modified":"2013-06-17T15:03:32","modified_gmt":"2013-06-17T15:03:32","slug":"a-health-compromise","status":"publish","type":"post","link":"https:\/\/www.vivianefreitas.com\/en\/a-health-compromise\/","title":{"rendered":"A health compromise"},"content":{"rendered":"

In order for us to reach our goals in any aspect of our lives we must know the current state we are found in.<\/p>\n

It is no different when it comes to your health!
\n
\nYou need to be aware of your true current state of health in order for you to be able to set your goal. Today we will learn how to calculate our BMI.
\nBMI stands for Body Mass Index, a measure to check if a person is below or above their ideal weight.<\/p>\n

It is super simple. Let us see:<\/p>\n

BMI = weight \/ (height) \u00b2
\nThat is, a person who weighs 70 kg and is 1.70 m tall, the formula would be:
\n1.70 x 1.70 = 2.89
\n70 \/ (divided) 2.89 BMI = 24.22
\nAccording to the Table below this person\u2019s weight is right for her body type:<\/p>\n

\"\"<\/a><\/p>\n

30 -34.9 Class 1 Obesity
\n35.0 \u2013 39.9 Class 2Obesity
\n40.0 or over Class 3 Obesity<\/p>\n

This other table is for you to have an idea of what your weight should be according to your height. It is not a rule, because each one of us has different body types (small, medium or large). We must use our common sense. Know what makes you feel good and that would be your goal.<\/p>\n

\"\"<\/a>
\n(Height)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 ( Minimum Ideal Weight) \u00a0 \u00a0 \u00a0 (Maximum ideal Weight)<\/p>\n

Were you able to calculate yours? Leave a comment of what your current BMI is and what your objective is going to be. Thus, committing yourself to pursue your target.<\/p>\n

In case you find that you are overweight or underweight it would be advisable to consult a general practitioner and \/ or dietician for an assessment and guidance.<\/p>\n

This week’s tip is to have a light dinner. Many people do not have “dinner” but a “snack.” But this “snack” can be a great villain and add a lot more calories than you think.<\/p>\n

I know that sometimes you feel too tired to prepare something to eat at night, but remember it’s for a good cause, right?!<\/p>\n

Dinner should be the lightest meal of the day. Opt for a soup or salad with grilled chicken or boiled eggs or tuna. Avoid eating refined carbohydrates, especially at night.<\/p>\n

List of foods composed of refined carbohydrates:<\/p>\n

* White bread<\/p>\n

* White Rice<\/p>\n

* Pasta<\/p>\n

* Donuts, Dumplings<\/p>\n

* Cakes, Sweets<\/p>\n

* Cookies, Muffins<\/p>\n

* Pizza crusts, Pies<\/p>\n

* Pizza, Pretzels<\/p>\n

* Puddings, Ice Cream<\/p>\n

* Cakes, Rolls<\/p>\n

* Cereal<\/p>\n

* Fries<\/p>\n

* Chocolates and candies<\/p>\n

* Cold cuts (meats), canned meat<\/p>\n

* Jelly, gelatin<\/p>\n

Soft drinks and fruit juices
\nAny food that contains sugar<\/p>\n

We’ll stay tuned!
\nSee you next week.<\/p>\n

*The information provided is not directed for individual use and should not replace the any advise from nutritionists, psychologists and or health profession. Always consult your doctor about any matter relating to your health and treatments.<\/h4>\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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