Do you have a healthy BMI?

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Fitness Friday-

To Calculate your BMI go to this website

BMI by itself tells you nothing about your ideal body weight in terms of body composition or fat content. Muscle is proportionately heavier than fat, so some very muscular people could be classed as overweight using this BMI method.

There are many factors to take into account when looking at a person’s ideal weight. These include things like height, age, and muscular make up as mentioned above. People are also classified by their type of body frame:

  • Small
  • Medium
  • Large

A simple way to determine your body frame size is to measure the distance around your wrist. Use the table below to determine your body frame type.


Your Height Is… Less than 5′ 2″ Less than 5′ 5″ More than 5′ 5″
– Wrist Size – – Wrist Size – – Wrist Size –
Small Frame less than 5-1/2 ” less than 6 ” less than 6-1/4 ”
Medium Frame 5-1/2” to 5-3/4” 6” to 6-1/4” 6-1/4” to 6-1/2”
Large Frame more than 5-3/4” more than 6-1/4” more than 6-1/2”

Use this chart and the chart below to give yourself an idea of which category you are in. If you have any concerns about your weight it’s a good idea to visit a qualified professional and get their advice on the ideal body weight for you.

Standard Weight Table (in lbs.) For Women

Height Small Frame Medium Frame Large Frame
4′ 10″ 102-111 lbs 109-121 lbs 118-131 lbs
4′ 11″ 103-113 111-123 120-134
5′ 0″ 104-115 113-126 122-137
5′ 1″ 106-118 115-129 125-140
5′ 2″ 108-121 118-132 128-143
5′ 3″ 111-124 121-135 131-147
5′ 4″ 114-127 124-138 134-151
5′ 5″ 117-130 127-141 137-155
5′ 6″ 120-133 130-144 140-159
5′ 7″ 123-136 133-147 143-163
5′ 8″ 126-139 136-150 146-167
5′ 9″ 129-142 139-153 149-170
5′ 10″ 132-145 142-156 152-173
5′ 11″ 135-148 145-159 155-176
6′ 0″ 138-151 148-162 158-179

Pineapple Bourbon Glazed ham

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Tasty Tuesday

1 precooked package ham without bone (not sliced)

1 cup of Molasses

1/2 cup of Bourbon

Cloves & Nutmeg

1/4 cup Grey Poupon mustard

1 cup Pineapple juice

Injectable tool

1.) Pre heat the oven to 425 degrees

2.) in a med saucepan, Add Molasses, pineapple juice, mustard & bourbon. Cook on Med heat. Stir constantly.

3.) Pour cloves & nutmeg into a small bowl. You won’t need alot.

4.) Unwrap ham, place on a rack with a pan underneath. Rub cloves & nutmeg all over ham

5.) When Sauce mixture has a thick fluid consistency, remove from heat.

6.) Use an injector to  inject ham with sauce. You will want to make sure that you inject it in different spots so that the juice soaks in. Finally, pour excess sauce over ham.

7.) Let ham cook for about 35-40 min.

Inspirational Story: Escaping The Storm

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Multi-colored storm front.

Escaping The Storm

Earlier this summer when Dean and Brenda Rummel were traveling from Colorado to their home north of Kendallville, Indiana, they took a new route to avoid Chicago’s traffic and potholes.

Dean is a real estate agent and Brenda is principal of Prairie Heights Middle School. Their motorcycle trips have taken them to every state except Alaska and Hawaii. However, on this trip, their motorcycle broke down in the middle of nowhere — but really they were in just the right place.

The breakdown led to numerous new friendships. Terry and Pat Svetlecich brought them back home in their motor home and pulled the motorcycle on a trailer. They even dropped the bike off at a Honda shop.

“That’s just me,” Terry told the Morris newspaper. “Isn’t that what you’re supposed to do?”

In return, the Rummels insisted their new friends stay the night in Indiana and made them a home-cooked meal.

The Morris, Illinois, newspaper wrote about the Rummels’ experience because Brenda sent a thank you note to the community. People who read her letter to the editor asked the newspaper to tell the rest of the story.

I found out about the story through a random Google e-mail alert.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

I called Dean and Brenda and told them I had read about them online in the Morris newspaper. They had not seen the article. Then Dean shared with me another story from the same remarkable journey.

The day before their breakdown they were whizzing through Iowa on I-80. Surprisingly, the low fuel light went on. Dean knew he shouldn’t be low on fuel, but he also knew he couldn’t ignore it. There weren’t many places to get fuel so he got off at the nearest exit and found a gas station.

When he “filled up” he found out the tank would only take about three gallons. It confirmed what he thought and the gas level was not low.

A shove on his shoulder made him turn around. It was a woman who seemed to have come out of nowhere.

“There’s a storm coming. Power lines will come down. High winds,” she said. “Get off the road.”

Dean and Brenda were startled. The sky at the gas station was clear. There was no storm in sight. They did not understand the woman’s concern and they decided to continue on I-80 to their destination 100 miles away.

The woman’s tone was urgent.

“Folks, get off the road,” she repeated. “Get off the road! There’s a bad storm coming!”

The woman’s persistence and her urgent tone made Dean change his mind and head for Iowa City, 12 miles away.

As they sped toward Iowa City, storm clouds suddenly popped up. They increased their speed, racing toward Iowa City. With every passing moment the sky became more threatening. They found a hotel and quickly checked in.

The minute they shut the door behind them, the storm struck with fury. Raging winds threw tree limbs across the road. The storm was so strong that the electricity went out for 2-1/2 hours.

Escaping the storm’s fury seemed like a miracle.

Looking back, Dean believes the woman who warned them and then disappeared must have been an angel.

~ Grace Housholder ~

Sweet -n- Tangy Pork

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Tasty Tuesday

Apple juice and honey give just enough sweetness to balance the tart vinegar in this slow cooker barbecue pork recipe.

Servings: 8 servings at $1 each.
Rated : Not yet rated
1 medium-size  onion, finely chopped
1 boneless pork shoulder roast (about 3 pounds)
3/4 cup  ketchup
1/2 cup  bottled chili sauce
1 cup  apple juice
1/4 cup  honey
1/4 cup  red-wine vinegar
2 tablespoons  Worcestershire sauce
3 cloves  garlic, finely chopped
1/4 teaspoon  red-pepper flakes
1/4 cup  cornstarch
1. Spread onion over bottom of 5- to 5-1/2-quart slow-cooker. Place the pork roast on top of the onion. Stir together the ketchup, chili sauce, 1/2 cup of the apple juice, the honey, vinegar, Worcestershire sauce, garlic and red-pepper flakes in a small bowl until well blended; pour evenly over the pork roast.
2. Cover the slow-cooker pot; cook on high for 5 to 6 hours, or on low for 10 to 11 hours, until the pork is very fork-tender.
3. Remove the pork to a large platter; cover with aluminum foil to keep warm.
4. Stir together the remaining 1/2 cup apple juice and the cornstarch in a small cup until well blended and smooth. Stir into the barbecue sauce in the slow-cooker. Cover the pot and cook on high for 15 minutes or until thickened. Slice the pork into thin slices; spoon sauce over top. Serve with mashed potatoes or shredded on kaiser buns, if desired. Makes 8 servings.
5. Conventional Cooking Method: Heat oven to 350 degrees F. Brown pork roast on all sides in a large, heavy pot over medium-high heat, about 2 minutes per side. Remove roast to large plate. Add onion to pot; saute until barely softened, about 5 minutes, adding 1 tablespoon of water if onion is too dry. Whisk together ketchup, chili sauce, 1/2 cup of apple juice, the honey, vinegar, Worcestershire, garlic and pepper flakes in small bowl until smooth. Return pork to pot along with ketchup mixture. Cover pot. Bake in 350 degree F oven 2 hours if you wish to slice the meat, or for 2-1/2 to 2-3/4 hours if you wish to shred the meat. Remove pork. Stir together remaining 1/2 cup apple juice and cornstarch in cup. Stir into liquid in pot. Simmer on stovetop, stirring, until thickened, 3 minutes.
Nutrition Facts
Calories 382, Total Fat 16 g, Saturated Fat 6 g, Cholesterol 104 mg, Sodium 632 mg, Carbohydrate 29 g, Fiber 1 g, Protein 30 g.
Percent Daily Values are based on a 2,000 calorie diet

What are YOU Eating?

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Wellness Wednesday

by Vic Shayne, PhD

Worldwide, more than 7 million people die from cancer every year, and the numbers increase annually. Generally, high-fat diets are blamed for increasing the risk, while plant-based diets, high in fresh fruits, vegetables, legumes and whole grains, and minimally processed starchy foods, are said to help prevent cancer.

And, if we look a little closer, we discover that there are very specific foods and herbs that are powerful “detoxifiers” and thus play a major role in prevention of cancer and other diseases. But even as we attempt to control cancer risk by our food choices, we always have to realize that diet is just one of the lifestyle factors that influence the development of cancer.

With all of the cancer information and disinformation broadcasted continually through the major news media, rarely do we hear a mention of the greatest threat to our health – and the most prevalent cause of cancer: toxins. Toxins (poisons) are ubiquitous in our modern world. Although those cancer researchers and foundations making the news headlines, mostly funded by pharmaceutical corporations and chemical manufacturers, seem to be obsessed with finding a cancer virus or genetic predispositions to the disease, as a society we are not being given the whole truth that toxins cause most cancers.

Independent researchers (e.g., read Cancer-Gate: How to Win the Losing Cancer War, by Samuel Epstein, MD) understand that toxins cause disruptions in cellular function, cellular differentiation, cellular protection, and immune system function. Such poisons also place great stress on the eliminatory system that tries, often in vain, to rid our bodies of a toxic overload; this includes the kidneys, liver, cardiovascular system, lungs, bowels and skin. Toxins are known to rob our bodies of oxygen and cause free radical damage to cellular structures; they also are cumulative, leading to illness and symptoms now and into the future.

“With all of the cancer information and disinformation broadcasted continually through the major news media, rarely do we hear a mention of the greatest threat to our health – and the most prevalent cause of cancer: toxins.”

The natural question is, where do these toxins come from and how do they get into our bodies? The answer is that toxins hail from a wide array of sources, including artificial food ingredients, synthetic vitamins, prescription drugs, topical ointments, household sprays, fumes, automobile and truck exhaust, incinerators, factories, plastic off-gassing, construction materials, carpeting, bug sprays, fluoridated water, hair sprays, fast foods, pesticides, herbicides, chemical spills and dumping, perfumes and more. You can see how, entering our bodies from so many sources, the toxic overload is inevitable unless we make a concerted effort to monitor what we eat and how we live our lives. But if we wander around in a state of paranoia over slanted media reports about bad genes and invisible viruses, we’ll never see the real threat right before our eyes.

What Are You Eating?

The American Institute for Cancer Research (AICR) recommends that people should eat more plant-based foods and states that as much as 20 percent of lung cancer, 33 percent of breast cancer, and 66 percent of colon cancer could be prevented by appropriate diet choices, regular exercise, and maintaining a healthy body weight. Add this to not smoking and moderate consumption of alcohol, and the AICRF believes that 60 percent to 70 percent of all cancers are preventable.1 Yet, even with this information, major associations such as cancer and heart institutes, who must ride the political line in an effort not to alienate the chemical industry, fail to tell us that organic foods are safer than nonorganic; that prescription medications can be dangerous; that there are too many chemicals in our lives; and that eating more plant-based foods is vague advice. As a rather alarming and bothersome side note, it is clear to anyone who has researched the cancer-toxin connection that some of the largest companies contributing to cancer rates by manufacturing poisonous chemicals are the same companies that influence and fund scientific research that ends up on the nightly news, producing the drugs to “fight” cancer.

Best Foods to Eat

The best foods to eat are clean, pure, fresh, raw (or slightly steamed), organically grown fruits, nuts, seeds, vegetables and nontoxic meats (fish, poultry and limited amounts of red meat). Although antioxidants, vitamins, minerals and bioflavonoids grab a lot of attention, there’s more to nature’s foods than these substances. Fiber, for instance, can be a major player in cancer prevention. Researcher Joanne Slavin, PhD, writes:

“Dietary guidance recommends consumption of whole grains for the prevention of cancer. Epidemiologic studies find that whole grains are protective against cancer, especially gastrointestinal cancers such as gastric and colonic, and hormonally-dependent cancers including breast and prostate. Four potential mechanisms for the protectiveness of whole grains against cancer are described. First, whole grains are concentrated sources of dietary fiber, resistant starch, and oligosaccharides, fermentable carbohydrates thought to protect against cancer. Fermentation of carbohydrates in the colon results in production of short chain fatty acids that lower colonic pH and serve as an energy source for the colonocytes. Secondly, whole grains are rich in antioxidants, including trace minerals and phenolic compounds, and antioxidants have been proposed to be important in cancer prevention. Thirdly, whole grains are significant sources of phytoestrogens that have hormonal effects related to cancer protection. Phytoestrogens are thought to be particularly important in the prevention of hormone-dependent cancers such as breast and prostate. Finally, whole grains mediate glucose response, which has been proposed to protect against colon and breast cancer.”2

Other health-promoting, protective food substances include phytoestrogens, chlorophyll, terpenes, carotenoids, pigments, fatty acids and enzymes. Vitamin and multivitamin pills do not provide these and other important food factors needed for prevention of cancer, healthy cells and immune system optimization. An organic diet is ideal because all other foods contain, to varying degrees, pesticide, herbicide and synthetic fertilizer residues known to negatively impact glands, nerves, organs and all other tissues. In fact, the only ones telling us that organic foods are not necessarily a healthier choice are the biased chemical and processed food industries that are a major part of the problem. According to health consultant Dorrie Kanofsky:

“Evidence of organic food’s superiority is confirmed by Consumer Reports, the Soil Association, the Rodale Institute, Pesticide Action Network, and research at Johns Hopkins and Washington State University, to list a few. If challenged to prove that organic food is safer, I can present evidence by the Pesticide Action Network, U.K., that it is safer for children and babies to eat organic foods because ‘Latest pesticide residue results from the European Commission suggest that residue safety breaches are getting worse.’ Those breaches are even worse in our country. In 1997 the Consumer’s Union tested conventional foods and their organic counterparts and found that ‘Organic fruits and vegetables have fewer pesticide residues than non-organic produce; they have lower levels of pesticides, and they have less overall pesticide toxicity than fruits and vegetables grown with chemicals. If challenged to prove that organic food is more nutritious, I assert such studies such as ‘Nutritional Quality of Organic Versus Conventional Fruits, Vegetables and Grains’ by Virginia Worthington, doctoral candidate at Johns Hopkins University. Her research found that ‘Organic crops contain significantly more vitamin C, iron, magnesium and phosphorus and significantly less nitrates than conventional crops.”3

Kanofsky concludes, “Health and safety considerations are the major reasons why 10 million consumers are buying organic food.”

“Potentially carcinogenic foods include artificial sweeteners and/or ingredients, cured, pickled or salty meats, and burnt or barbequed foods.”

Altered Foods vs. Protective Foods

Some foods (more accurately termed “nonfoods” or altered foods) have been singled out as potentially carcinogenic (cancer-causing):

  • Artificial sweeteners
  • Cured, pickled or salty meats. There is no conclusive evidence that meat causes cancer, yet there is growing evidence that animal fats in several altered forms may contribute to cancer. However, bacon and other cured or pickled meats contain nitrate, which has the potential to cause cancer in laboratory animals when eaten in huge doses. Salt has been associated with an increased risk of stomach cancer and should be consumed in limited amounts in the form of sea salt.
  • Burnt or barbecued foods. A group of carcinogenic substances called polycyclic aromatic hydrocarbons (PAHs) can be produced if foods or wood are overheated or burnt. It’s advisable to use relatively low temperature methods of cooking, such as steaming, boiling, poaching, stewing, casseroling, braising, baking, stir frying or roasting.
  • Non-organically grown foods
  • Alcohol increases the risk of cancers of the mouth, pharynx, larynx, esophagus and liver, with the risk even greater in those people who smoke. Alcohol also has been associated with the development of colon, breast and rectal cancers.
  • All packaged foods that are replete with artificial ingredients, ranging from preservatives to dyes.

Cancer-protective substances in foods include:

  • phytochemicals
  • allyl sulfide: onions, garlic, chives, leeks
  • carotenoids: yellow-orange vegetables and fruits; green, leafy vegetables; red fruits
  • curcumins: turmeric
  • flavonoids: in most fruit, vegetables, grains and nuts
  • gingerols: ginger
  • Indoles and isothiocyanates: broccoli, cabbage, cauliflower, brussels sprouts
  • Isoflavones: soybeans, tofu
  • Lignans: soybeans, flax seed
  • Liminoids: citrus
  • Phenolic acids: berries, grapes, nuts, whole grains
  • Phthalides and polyacetylenes: carrots, parsnips, parsley, coriander, cilantro
  • Phytates: grains, legumes
  • Saponins: beans, herbs
  • Terpenes: cherries, citrus, herbs

Looking at the brief list above, the reader can understand how consuming vitamin and multivitamin pills fails to meet the needs of the body, as such products do not contain a host of important components and complexes available only from whole, natural, raw, pure foods.

How Nature’s Foods Can Prevent Cancer

There are a number of ways that foods can prevent cancer, yet most significant is by means of biochemical transformation. Essentially, foods such as those in the cruciferous family (e.g., kale, cauliflower, broccoli, brussels sprouts, etc.) contain sulfur compounds that are known to convert fat-soluble toxins into water-soluble complexes, which can then be eliminated from the body via the kidneys. An excellent discussion of this can be found in Clinical Purification by Gina Nick, ND. Other foodfactors are known to act as antioxidants, keeping cells from being overrun by free radicals. Some foods and herbs bolster the immune system, enabling toxins to be engulfed and flushed from the body. And still other foods and herbs such as cilantro can chelate heavy, toxic metals such as mercury. Other detoxifying foods and herbs include red clover blossoms, burdock root, licorice, Oregon grape root, cat’s claw and kelp.

“The best foods to eat are clean, pure, fresh, raw (or slightly steamed), organically grown fruits, nuts, seeds, vegetables and nontoxic meats (fish, poultry and limited amounts of red meat).”

Why Is Cancer Winning the Battle?

Thanks to the power and greed of industry, the public is kept in the dark about many of the causes of cancer. Instead we are fed news reports about genetic connections, viruses and early screenings. Biologically speaking, as human beings, our bodies are not equipped to handle the onslaught (or combinations) of toxic overload that exists in our modern world. Until we realize that synthetic chemicals are causing most cancers, we cannot begin to stem the tide of disease and suffering.

“Most epidemiologists and cancer researchers would agree that the relative contribution from the environment toward cancer risk is about 80-90 percent,” said Aaron Blair, PhD, chief of the Occupational Epidemiology Branch in the National Cancer Institute’s Division of Cancer Epidemiology and Genetics. “There is very solid evidence that environmental factors are the major cause of cancer.”4