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Are you fat??


By Ross Macdonald

We can talk about metabolism, carbohydrate vs protein, some supplements and a few amino acids. What have all these items to do with long life? Well besides food itself they are the support blocks that keep us going and going and going. So it’stime to get into the nity – grity of how it all works together.


First let us look at the Johns Hopkins Nutritional assessment test.  Give yourself the point score after each question if it applies to you.

1) I have an illness or condition that made me change the kind and /or amount of food I eat -3;

2)  I eat fewer than two meals a day ;

3) I eat few fruits or vegetables or milk products -2;

4 ) I have three or more drinks of  beer, liquor, or wine almost every day -2;

5 ) I have  tooth or mouth problems that make it hard for me to eat  -2;

6 )  I don’t always have enough money to buy the food I need  -4;

7 )  I eat alone most of the time -1;

8 ) I take three or more prescription or over the counter drugs every day -1;

9 )  Without wanting to I have lost 10 lbs. in the last six months -2;

10) I am not always physically able to shop , cook, and /or feed myself -2.

Now add up your total  core of  a   possible 21 points.   0-2- good; 3 to 5 -You are at moderate nutritional risk -see what you can do to improve your eating habits and lifestyle.  6 or more—high risk– see your doctor.

Now this is the test from one of the most respected institutions in the USA (doesn’t say anything about exercise but then this is a nutrition test).


What should you avoid (as much as possible) and what should you consume lots of?  Avoid: animal products, whole milk, cheese , palm oil, and  palm kernal oil- these are the most harmful.   Trans-fatty acids- those in margarine and highly processed  hydrogenated  foods. And most synthetic sweeteners like nutri sweet, equal etc.  and all diet drinks

It’s important to realize sugary drinks, soda and even fresh squeezed fruit juice, contain fructose, which has been identified as one of the primary culprits in the meteoric rise of obesity and related health problems—in large part due to its ability to turn on your “fat switch.” So-called “enhanced” water products are another source of hidden fructose, and/or artificial sweeteners, which can be even worse for your health than sugar. The only sweetener that is recommended is stevia.

EAT—Foods with Monounsaturated fats ( liquid at room temperature) like virgin olive, coconut oil and avocados- they force the other fatty acid out of the your system.  Polyunsaturated fats like safflower oil, sunflower oil , nuts and  fish. These are your omega 3 and omega 6 foods that contain allthe necessary fatty acids. It is the predominate fat in the food that classifies it as good fat or bad fat.


Are you overweight?? The Body Mass Index is used to determine if you are .  Try this: Multiply your weight in pounds by 703, then divide the answer by your height in inches times itself  (squared) overweight means a result of over 25 and under 30. Over 30 is considered obese. The problem with these “common” solutions is they do not take into effect the muscle mass or the bone mass of a person or lack of it. So my friends you NEED exercise, weight training and yoga these are the exercises that the do the best overall

Ross Macdonald, BS, MS, CPT has written over 150 articles for the Atención on exercise, health and vitamins/supplements since 1997. His specialization is vitamins and supplements for a healthy body. He can be reached at


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