Why the BMI is Flawed

Do you dread the part of a doctor’s appointment when you're put on a scale and told to look straight ahead in order to record your height and weight? Then, after a quick calculation you hear the words, “You need to lose some weight, your BMI (Body Mass Index) is too high!”  You can’t believe you’re being chastised since you’ve put so much effort into working out and eating well.  You become so discouraged that you think you’ll go back to your old bad habits, since it's obviously not paying off.

Your BMI should not be the sole indicator of success or failure.  If so, I'd find another doctor. The BMI was introduced in the early 19th century by Lambery Adolphe Jaques Quetelet.  He was a mathematician, not a physician. Quetelet produced the formula to measure the degree of obesity in the general population in order to help the government allocate resources.  His BMI formula used a person's weight in pounds times their height in inches squared, then multiplied it by a conversion factor of 703.  Fast forward to June 1998, where the National Institutes of Health created BMI guidelines in an effort to make sure doctors, researchers, dietitians, and government agencies were all on the same page in regard to classifying obesity.

There are many flaws to the way BMI is calculated.  One being that it doesn't distinguish lean body mass vs. fat weight.  Also, bone is denser than muscle and twice as dense as fat.  Due to this, someone with strong bones, good muscle tone, and low body fat would have a high BMI.  Using the BMI most athletes, bodybuilders, and fitness enthusiasts, would be classified as overweight or even obese.

Taking the BMI into consideration with the older population might even be hazardous.  Generally older people have more body fat than younger people with the same BMI.  Thus, for the older population, the BMI might underestimate body fat resulting in possible health risks as one ages.

Some insurance companies charge higher premiums for people with a high BMI, even though they might be healthier and more fit than someone with a normal BMI.  It is true that a person who is overweight or obese will have a high BMI.  However, a high BMI doesn't necessarily equate to a person being overweight or even obese.

Although the BMI tends to be used because it's a simple, inexpensive method of screening, it should not be the only measurement.  Further assessments like body fat percentage, exercise routine, family history, and nutrition analysis all play an important role in evaluating health risks. Want to know your body fat percentage or how to maximize your exercise routine to decrease your body fat?  Contact Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine.  He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist.  To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Whole Grains Uncovered!

Food labels use the words “whole," " refined," or “enriched,” to describe the grain being used.  Grains come in all shapes and sizes, ranging from large kernels of popcorn to small quinoa seeds.  The healthiest of the three is whole grain.  It is unrefined, meaning it contains all three of its part: bran, germ, and endosperm.

Refined grains are milled, which removes both the bran and germ, giving the grain a finer texture and extended shelf life.  Eliminating two-thirds of the grain, the bran and germ, which is protein, nutrient, and fiber-rich, makes the product significantly less nutritious.

Enriched means some of the nutrients that were lost during processing were added back in.  If it has been fortified, nutrients that don't occur naturally in the food were added.  Most refined grains are enriched, and many enriched grains are also fortified, with vitamins and minerals like folic acid and iron.  Although fortified gives a product more nutritional value, it’s always better to get vitamins and minerals through foods like fruits, vegetables, legumes, or lean meats, which naturally contain them.  

Whole grains are the healthiest of the grains because they contain higher amounts of vitamins, minerals, essential fatty acids, fiber, antioxidants, and phytochemicals.  Listed below are several types of whole grain.

Types of Whole Grain Include:

·         wild rice       

·         brown rice

·         whole wheat

·         oatmeal

·         whole oats

·         barley

·         whole rye

·         bulgar

·         amaranth

·         millet

·         quinoa

·         popcorn

Whole Wheat?  Whole Grain?  Multigrain?  They all sound healthy, but they are not the same.  If it doesn't have the word “whole” on the package, it means it might not be made from the entire kernel.

Whole wheat is made from the entire wheat kernel, whereas whole grain can be made from any whole grain kernel, or just one.

Multigrain contains a few different grains, but it doesn't necessarily mean any of it is from whole grain.  Whole grains and whole wheat are more nutrient dense, as they are rich in nutrients but low in calorie content, compared to empty-calorie foods, like sweets, candy, ice cream, and soft drinks.  Made with whole grain usually means made with very little.  If it says wheat flour, it has been refined, thus it is not whole wheat.

When choosing grains, read labels carefully and look for “100% whole wheat,” or “100% whole grain.”  Wheat, whole wheat, and 100% whole wheat all have different meanings and nutritional values.  Buyer Beware!

Learn more about which grains go well with other healthy food choices, by contacting Dan @ (978) 807-8579, or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist, with a degree in Sports Medicine.  He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist.  To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Taking a Bite Out of Nutritional Bars

Have you ever looked at the label of a nutrition bar?  I'm talking beyond where it highlights the amazing benefits of having 40 grams of protein, claiming you'll pack on a ton of muscle, and guaranteeing it will melt away the fat.  Take a closer look at the ingredients next time; you'll be surprised.

Although nutrition bars are convenient to eat and portable to carry, the quality tends to be directly related to taste.  The better it tastes, the worse it is for you and vice versa.  The better tasting ones are highly processed, have artificial ingredients and fillers; many times, the better tasting ones contain very little protein compared to “healthier” ones, which contain fewer sweeteners. (I use that term loosely, since most bars are just slightly better than a candy bar.)

One way of eliminating unhealthy bars is by looking at their ingredients.  Since they are listed according to weight, find bars which list the protein source (whey, soy, casein, etc.), before the artificial sweetener (glucose/fructose/corn syrup or sugar).

In order to prevent bars from being hard as a rock, manufacturers use glycerin (also known as glycerol), which is sugar alcohol.  Glycerin is used to trap water within the bars in order to make them soft.  The government classifies glycerin as a carbohydrate by process of elimination.  It's not a fat since it has no fatty acids; it's not a protein, since it has no amino acids; thus, the only macronutrient category left is a carbohydrate.

Looking at the label of nutrition bars, most manufacturers do not list glycerin as a carbohydrate, since they claim it does not raise blood sugar.  Although they should list it, it's a deceptive marketing loophole, since the FDA doesn't regulate supplements.  It might be labeled “low-carb” only because the majority of glycerin is not included in the final count.  If it's not listed as a macronutrient, consumers can't keep track of how much they're actually getting.  If they are counting glycerin it adds 4.3 kcals/g towards the total caloric intake.  What company in their right mind would want to promote more calories if they don't have to?

The sweeteners added are a whole other story. If you've seen the words high fructose corn syrup, corn syrup, corn sweetener, fruit sweetener, sucrose, etc., run the other way.  Companies use these artificial sweeteners to make bars taste good and keep costs down.  Limiting artificial sweeteners and looking for natural sugar like sucrose (table sugar), will be your best bet.

The fat content in bars tends to be as high, if not higher than some candy bars.  If you think the fat is healthier, think again.  They often come from the same source of fat, (cocoa butter, vegetable oil, hydrogenated oil, palm oil, etc.)  Look for bars low in saturated fat that use canola oil if possible.

Although not a great source of protein, hydrolyzed collagen is often used because it doesn't harden as it ages, it is inexpensive to produce, and the taste is decent.  Other protein sources include hydrolyzed whey, caseinates, whey protein concentrates, soy protein isolates, hydrolyzed protein, whey protein isolate, and sometimes egg or beef.  A good nutrition bar will primarily be made of a whey protein concentrate or isolate and some type of caseinate.

Nutrition bars are marketed as a healthy snack alternative for quick energy, weight loss, muscle building, etc., but, after delving a little deeper, you can see just how unhealthy they can potentially be. I'm not saying all protein bars are bad, just buyer beware.  Ideally if you have the chance to consume healthy food, that should take precedent.  Learn which bars are best for your fitness goals and/or email me for a great healthy recipe.  Contact Dan @ (978) 807-8579, or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist, with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit www.seachangefitness.net, or call (978) 807-8579 to schedule your FREE consultation!