Developed by Adolphe Quetlet between 1830 and 1850, BMI, or Body Mass Index has been and remains a popular weight index used by health professionals world-wide.

BMI is a screening tool that measures your body fat, based on your height and weight. As a general indicator of health, this tool can be useful in helping you decide whether you are at the correct weight for your height.

Carrying too much weight can lead to a host of health concerns such as type 2 diabetes, high blood pressure and cardiovascular problems. Carrying too little weight on the other hand, increases the risk of malnutrition, osteoporosis and anemia.

You can calculate your own BMI with this resource from the National Heart, Lunch and Blood Institute.

Body Mass Index can be a useful tool as a general indicator of health, however because it doesn’t take into account your age, muscle mass or ethnicity, it is not always 100% accurate.

If for example you are an avid sports person or professional athlete, your BMI won’t reflect your health accurately. Muscle weighs more than fat, so your height to weight ratio will be higher than that of a similar weight individual who is not carrying muscle.

Are there better options than BMI?

ReadyScan, which is powered by InBody, is a very good alternative to the BMI screening tool. Here’s why…

The human body is composed of fat, water, proteins and minerals – something which BMI does not take into account. With ReadyScan, we use the Bioelectrical Impedance Analysis (BIA) method which measures these elements. Using the InBody Body Compostion Analyser we apply a small current on the body, which is completely comfortable and entirely non-invasive and is done by standing on a platform and holding two analysers with the hands.

The ReadyScan assessment takes into account 5 different zones of your body including the arms, legs and trunk. This is important because the fat to muscle ratio, as well as the water composition differs in these areas. In other words, ReadyScan is a very precise and accurate measurement.

The entire assessment takes just 5 minutes. By understanding the composition of the body, including the minerals and proteins that are present in your body water, we are able to assess the true status of your health.

Do I need ReadyScan?

Anyone can benefit from a ReadyScan assessment! If you want to really understand where you can improve on your health and how, we can help you. The assessment itself is just the indicator (and it is a highly accurate one), however we go beyond a test and show you what changes you can make to your lifestyle and diet to get you to your peak in health. This is all part of our service.

If you would like to book a ReadyScan assessment, look out for our Health Kiosks at Dischem or Sportsmans Warehouse, or contact us to find out when we will be in your area.

What you eat before a workout fuels your exercise—and what you eat after a workout is just as important. Find out what a registered dietitian recommends.

Figuring out what to eat before and after a workout can be such a struggle but it's worth it.

When it comes to a pre-workout snack, what you choose to put in your mouth is important. If you're going to put the machine that is your body through the paces you want to fuel it first with proper nutrition. And no, I'm not talking about pre-workout supplements. I'm talking about real, delicious meals and snacks. The kind of foods you would enjoy anyway—and will enjoy even more when you know they're helping you reach your fitness goals.

Of course what you eat after a workout is really important too. Indeed refuelling after exercise gives your body what it needs to recover from the exertion and helps you build bigger, stronger muscles.

That means being thoughtful about what you eat before and after exercising will help you maximize the benefits of all your hard work at the gym. So what’s the best pre-workout snack? And what’s best to eat after a workout? As a registered dietitian, I recommend the meals and snacks below. Consider them a critical part of your training plan.

What to eat before a workout:

I counsel my patients to eat before exercise because I think it will give them the best chance to get the most out of their workouts. Not eating enough before a workout can make you dizzy, lightheaded, nauseated, or lethargic. It can also make you more likely to injure yourself. And even if none of these things happen, skipping food can negatively impact your performance and reduce your gains.

But I know that realistically you won't always have the time (or desire) to eat before a workout. On nights when you're scrambling to get from the office to your favourite studio for that 6:00 p.m. class it might feel impossible to squeeze in a snack on the way. And what do you do if you're a morning workout person who doesn't like to eat breakfast? (Psst: It's fine not to eat breakfast despite all that most-important-meal-of-the-day talk.)

The truth is that for most people it's OK to work out on an empty stomach (though I would not recommend doing so if you have blood sugar issues). So if you can't even grab a protein bar or the idea of forcing down a bite makes you want to gag, that's all right. But ideally you should fuel up before you work up a sweat—and definitely, definitely drink water before, during, and after. Here's how and what to eat before a workout.

Time your pre-workout snack right

The ideal time to eat is between 30 minutes to three hours before your workout. That way you're not still digesting when you hit the gym floor, but you haven't gone and used up all those helpful calories yet. Having said that, this can be customized. You may have to experiment to see which time frame does your body good. If you're working out first thing in the morning you probably won't be able to eat a whole meal before you hit the gym. A small snack or mini-breakfast should suffice.

I like to start sipping on this protein-packed green smoothie 30 minutes to an hour before I hit the gym and finish the other half when I'm done. If you are exercising later in the day, I recommend having a snack 30 minutes to an hour before your workout or working out two to three hours after a well-balanced meal.

Drink plenty of water

It's best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the colour of your urine first thing in the morning. According to the Academy of Nutrition and Dietetics, lemonade-coloured urine is a sign of appropriate hydration, while dark-coloured urine (think apple juice) indicates a deficit in H20.

While there’s no one-size-fits-all method to determining fluid needs during exercise, a good place to start is drinking about two cups of water around two to three hours before exercise and one cup of water about 10 to 20 minutes before working out. The goal here is to minimize dehydration—which can cause low energy and muscle cramps or spasms—without drinking too much water, which isn't easy to do but can be dangerous.

You should also try to stay hydrated throughout your workout. Consider drinking one cup of water for every 15 to 30 minutes of intense physical activity, especially if you are sweating profusely or are training in a heated environment. Again this may take a bit of experimentation until you find what works best for your body.

Go for a pre-workout snack with carbs

Carbs = energy. When we eat them, they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity. Your muscles store glucose in the form of glycogen and dip into these reserves when you're putting them to work. When it comes to what to eat before a workout, eating carbs before you exercise ensures that you'll have extra glucose on hand if you need it to replenish those glycogen stores. If you're strapped for glucose during your workout you'll likely feel weak and tired, and will be tempted to call it quits and take a nap.

Some carbs I recommend eating before a workout for quick energy include a granola bar, a piece of fruit, oatmeal, crackers, a rice cake, or a piece of toast.

Make sure your pre-workout snack has protein

In addition to carbs it's a good idea to consume a little bit of protein before your workout—especially if you are doing weight training. When we do strength-training exercises such as lifting weights, we create small tears in our muscle fibres. When you rest, your body repairs those micro-tears, building up your muscles bigger and stronger than they were before—and it needs protein to do it.

Go for sources of protein that are easy to digest like nuts, Greek yogurt, a slice of turkey, a hard-boiled egg, or a glass of regular or soy milk. And be sure not to eat too much so you don't get an upset stomach halfway through your workout.

Here are a few pre-workout snacks I recommend:

• Snack: A smoothie with one cup of fruit and two cups of vegetables, or this protein-packed green smoothie recipe (drink half before the workout and half after)
• Snack: An apple or pear with nut butter
• Snack: Greek yogurt with granola and berries
• Snack: Dried fruit with mixed nuts
• Snack: A granola bar
• Snack: Rice cakes topped with nut butter
• Snack: Oatmeal with peanut butter and fruit
• Snack: Baked salmon, brown rice, and roasted veggies

What to eat after a workout:

You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it's important to replenish the glycogen that has been depleted during your exercise. Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire properly) which you lose when you sweat.

When you don't eat after a workout you can end up fatigued and battling low blood sugar. You're also inhibiting your body's repair process. If you routinely skip eating after a workout it will be harder to reach your fitness goals. Here’s what I recommend after a workout.

Rehydrate ASAP

Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don't stop drinking just because you're done shvitzing. Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology.

If you want to get all scientific about determining your fluid needs post-workout (trust me, I love to go there) you'll need to bust out that smartphone calculator. Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you've lost. Do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status.

Make sure to eat something soon

Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity. If you aren't able to eat a full meal right away have a snack after your training, then a full meal a few hours later.

Refuel with carbs and protein

Remember, you've blown through that glycogen and torn up your muscles. Therefore your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthy protein.

Complex carbohydrates include:

• Quinoa
• Brown rice
• Nuts
• Whole wheat bread

Healthy proteins include:

• Tofu
• Beans
• Fish

Athletes, your protein needs may be increased

When it comes to what to eat after a workout for athletes doing intense weight training for long periods of time (45 to 90 minutes), you may require a little bit of extra protein (especially if your goal is to build muscle). You can customize your protein needs using the formula below. (Do some trial and error to see how you feel after tweaking your protein intake while paying attention to how you're feeling keeping in mind signs that you might need more protein in your diet. As always, when in doubt check with a registered dietitian.)

How to determine your protein needs:

Divide your weight by 2.2 to get kilograms.

Multiply that number by 0.4 and 0.5 to get a range of recommended protein amounts.

Okay, so let's do the math using a 130-pound person as an example.

Divide 130 by 2.2 and you'll get 59 kilograms.

Then multiply 59 by 0.4 and 0.5 to get a protein range. In this case it's 24 to 30 grams.

Keep in mind that four ounces of chicken has 30 grams of protein, so these numbers aren't that hard to achieve if you have a meal immediately after working out. Remember that these protein calculations are used to determine protein needs for athletes doing intense resistance training for long periods of time.

If you're doing a less intensive workout—for example 25 minutes on the treadmill or 20 minutes in the weight room—your protein needs may not be as high and there's nothing wrong with that.

Here are a few post-workout snack and meal ideas I recommend:

• Snack: 1 cup of chocolate milk
• Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana
• Snack: 2 graham crackers with a tablespoon of peanut butter
• Snack: 1 to 2 hard-boiled eggs with a slice of whole wheat toast
• Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus
• Meal: A protein-rich green smoothie
• Meal: A veggie omelette with avocado and ½ cup of roasted potatoes
• Meal: 4 ounces of steamed trout with a baked sweet potato and sautéed spinach

Remember: These pre- and post-workout snack ideas are only guidelines.

The beauty of food and nutrition is that everyone's body is different and will have specific needs and preferences. I should also note that it's probably not a good idea to experiment with any nutritional changes on a game or race day. Limit any diet tweaks to training. Enjoy your workout!

Article Originally Posted at Self.com

SOURCE ARTICE

When you hear the term ‘plant-based’ you may think ‘Vegan!’ and maybe this is something that puts you off the idea completely. But beyond the activism behind the plant-based movement that has surged world-wide, there is mounting evidence which proves that a plant-based diet is a really important health decision that you should seriously consider.

‘What about protein?’ we hear you say. This is often the first question that comes up. To answer that question quickly and definitively – you’ll get all the protein you need from a plant-based diet, no matter who you are or what you do.

Going plant-based is less about being on a diet and more about a general approach to eating. It’s about eating more plants and relying less on meat.

What are your options?

There are various levels to plant-based diets. Some include the occasional bit of animal protein, while the purest of them all is entirely plant-based.

• Flexitarian: includes eggs, dairy and occasionally poultry, meat or seafood.
• Pescatarian: includes fish, eggs, dairy and seafood but no meat or poultry.
• Lacto-Ovo Vegetarian: Includes eggs and dairy but no seafood, poultry or meat.
• Lacto-Vegetarian: Includes dairy but no eggs, meat, poultry or seafood.
• Vegan: Includes no animal derived foods whatsoever.

It has been proven that the less animal-based food you eat and the more plants you eat, the better your health will be. Not only this, but by removing animal-based foods from your diet, you are also helping reduce your impact on the environment. Going plant-based is a win all round.

So let’s dive right in to why a plant-based diet is better for you…

For years, dieticians and food scientists have spoken about the benefits of a plant-based diet. Here are some of the key reasons why a plant-based diet will boost your health, physical resilience and overall wellness…

Lowers your blood pressure.

High blood pressure, also known as hypertension, increases the risk for a variety of health issues including heart disease, stroke and type 2 diabetes. Eating a plant-based diet has been proven to lower blood pressure and therefore reduces your risk of these conditions.

A meta-analysis published in April 2014 in JAMA Internal Medicine explored data from 39 studies and concluded that people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets (meaning those including plants and meat). Another study published in November 2016 in the Journal of Hypertension found that vegetarians had a 34 percent lower risk of developing hypertension than nonvegetarians.

Reduces the risk of cancer.

For over more than two decades, a plant-based diet has been consistently proven to reduce your risk for cancer. In fact, a third of all cancer cases can be prevented with diet and nutrition alone.

But why and how do plants prevent cancer? Simply put, they are packed with nutrients and phytonutrients that are anti-inflammatory and contain cancer-fighting compounds among other benefits. They also protect cells from damage. In addition, the extra fibre in plants removes excess hormones that could lead to certain types of cancer.

Supports your immune system.

Plants contain essential nutrients that you cannot get from other sources. Plants give your body what it needs to fight off infection. Around 70-80% of our immune system is dependent on gut health.

Foods that are high in fibre such as fruits, vegetables, whole grains, pulses, seeds and nuts benefit the gut. By maintaining a healthy gut, you also support the maintenance of T-cells which are responsible for killing other cells that have been affected by bacteria.

Reduces Inflammation

There have been a variety of studies that have shown the link between a plant-based diet and the amount of inflammation in the body.

A study published in the National Library of Medicine, showed that people who followed a plant-based diet had significantly lower CRP levels. CRP stands for C-reactive protein. CRP is a marker for chronic inflammation.

Plant-based foods contain higher levels of antioxidants which are in essence, nature’s way of blocking inflammation.

Prevents type 2 diabetes

A plant-based diet is low in fat, which allows insulin to function properly. Plant-based diets are high in fiber, antioxidants and magnesium which have all been shown to promote insulin sensitivity.

A recent study has found that people who ate a mostly plant-based diet reduced their risk of diabetes by 23%. Having said this, you still need to be careful about what constitutes a healthy plant-based diet. Avoiding white breads and processed foods with added sugar is also very important.

Helps you lose weight  

Plants are packed with fibre which helps to fill you up without adding calories. In addition, a diet that includes plenty of fresh vegetables, fruits, nuts, legumes and plant-based protein is lower in fat than an omnivorous diet.

Vegetable fats are also healthier than animal-based fats because they are unsaturated, rather than monounsaturated.

Lastly, it has been proven that switching to a low fat, plant-based diet could boost the body’s metabolism enough to burn excess weight and fat – even without rigorous exercise.

Improves your cholesterol

Diets high in saturated fats, trans fats, and cholesterol which are found in meat, dairy products and eggs are responsible for raising cholesterol levels. This is likely to increase the risk of heart attack. Foods high in saturated fat are especially dangerous because they can trigger the body to produce extra cholesterol.

Plants do the opposite. They are very low in saturated fat and free of cholesterol. Plants are rich in soluble fibre which helps to lower cholesterol. Soluble fibre slows down the absorption of cholesterol and reduces the amount of cholesterol that the liver produces.

Keeps your brain strong

A plant-based diet has been shown to improve clear thinking, mental capacity and mental performance while also decreasing anxiety and depression.

Dr. Michael Greger, who is a clinical nutritionist and Fellow of the American College of Lifestyle Medicine says that: “Plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, and sense of well-being, and daily functioning.”

It is important to ensure that your meals are varied and nutritionally balanced, eating as many whole plant-based foods as possible. This helps to maintain a healthy gut which in turn, ensures that you maintain a happy mind and brain.

So where to now?

Switching to a plant-based diet should not be done overnight. You want to phase the process so that your body can adapt to new sources of protein and nutrients. Start off by replacing one week of the day with vegetarian or vegan meals for a few weeks. Follow that with two, then three and so forth until you are completely plant-based. Your body and brain will thank you for the effort.

If you’re looking for healthy and nutritious plant-based recipes, there are plenty of resources to try. After all, this could be a new way of eating for you. Try the Food Monster App, which is available for both Android and iPhone. This app has more than 10,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day.

You can also try the 21-day Vegan Kickstart which will help you get on the road to good health with a plant-based diet.