Are You Fat??

Extending Lives

By Ross Macdonald

Metabolism, carbohydrate vs protein, some supplements, and a few amino acids: what have 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’s time to get into the nitty-gritty 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.

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

I eat fewer than two meals per day (3)

I eat few fruits or vegetables, or milk products (2)

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

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

I don’t always have enough money to buy the food I need (4)

I eat alone most of the time (1)

I take three or more prescription or over the counter drugs every day (1)

Without wanting to, I have lost 10 lbs. in the last six months (2)

I am not always physically able to shop, cook, or feed myself (2)

Now add up your total core of a possible 21 points. Zero to two is good; three to five you are at moderate nutritional risk; see what you can do to improve your eating habits and lifestyle. Six or more is high risk; visit your doctor.

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 kernel oil; these are the most harmful. Trans fatty acids (those in margarine and highly processed hydrogenated foods), and most synthetic sweeteners like NutraSweet, Equal, etc., and all diet drinks. It’s important to realize that 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 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 acids out of your system. Polyunsaturated fats like safflower oil, sunflower oil, nuts, and fish are your omega 3 and omega 6 foods that contain the entire necessary fatty acids. It is the predominant 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). A result of over 25 and under 30 is overweight. Over 30 is considered obese.  Your waist in inches should be ½ of your height in inches.

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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