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

iGoPink Blog, Nutrition & Recipes No Comments

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

iGoPink Blog, Motivation & Inspriation No Comments

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