My body is the type that happens to look better when I omit carbs. When I walk by a loaf of bread, I gain a pound.

You can always tell when I’m having a “no carb” day though because I’m on edge! I might physically look better, but on the inside I’m a crabby, lightheaded, jittery mess!

This sent me on the hunt for the proper balance of carbohydrates that will keep me slim, yet functioning happily.

But first, I had to understand…

What are carbohydrates and how do they work?

Carbohydrates are a type of macronutrient that we consume in a variety of different products.

There are three different types of carbs; Fiber (the good stuff that keeps feeling fuller and takes longer to digest), Starch (my booty is not a fan of this kind) and Sugar.

Now, there are three main types of sugar, too: Fructose – from fruit; Sucrose – a.k.a. table sugar (my booty isn’t a fan here, either!); and lactose – from milk.

Often times carbs occur naturally, like in our grains, milk, nuts, seeds, legumes, veggies and fruit. Other carbohydrates are added to our food and beverages in the forms of starch and sugar by food manufactures.

Our bodies use carbohydrates as its main energy source. When we digest high amounts of carbs, our bodies turn most of it into glucose (sugar). Our bloodstream transports the glucose throughout our bodies.

When our body detects a rise in our blood sugar (glucose) levels, then our pancreas starts to produce the hormone insulin to help moderate the glucose level. The insulin absorbs the glucose and transports it out of our blood stream. The glucose is then either used as energy or is stored, either as fat or as glycogen in your muscles.

It’s important to note that our bodies can only store half a day’s worth of glucose.

What are “net carbs” and what is a “glycemic index”?

The Food and Drug Administration does not regulate these two terms, so there’s no proper definition for them. But here is what most diet plans and doctors mean when they refer to them.

Carbohydrates that are not absorbed into our blood stream are fiber and sugar alcohol (Splenda is an example of a sugar alcohol). When figuring out products “net carbs” you would subtract the fiber and sugar alcohol from the total carb amount. This remaining number is your “net carb”, giving you an idea of the number of carbs that would increase your blood sugar level.

The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. A GI value of 55 and below is low, 56 to 69 is medium and 70 and above is high. The health benefits of a low GI diet include weight loss, maintaining weight, prevention of cardiovascular disease and prevention of type 2 diabetes.

Most (but not all) naturally occurring carbs are on the low glycemic index side. Higher GI produce you might consider avoiding while dieting include: potatoes, parsinps, pumpkin, watermelons, and dates.

Any questions or anything to add, class? Share with us in the comments below!

This winter came and left in a blink of an eye. For most of the nation, our winter was especially warm. And now it’s getting warmer!

At our house, we’re playing outside almost daily, and my kiddos have started with their nonstop request of popsicles!

As a mother, I want to be able to give my children whatever their little hearts desire, but I don’t want to put junk into their bodies that doesn’t belong there. This includes most popsicles (bogus) ingredients: high fructose corn syrup, sugar, and artificial colors.

The amount of sugar we’re eating is alarming. The fructose in sugar and in high fructose corn syrup goes directly to our liver and is converted into fat, which can cause health issues like heart disease and diabetes.

Red Dye #40, Yellow Dye’s #5 & #6 have been linked to migraines and hyperactivity. Red Dye #40 has also shown to lower IQ levels and is banned in most countries in Europe.  We notice an immediate positive difference in our home when we eliminate these foods.

How to make your own healthy juice pops!

Even though it’s sometimes tough for me to get my kiddos to drink my juicing creations, I can ALWAYS get them to enjoy it in a frozen juice pop! You can find the frozen juice pop molds just about anywhere, even super markets. They are relatively inexpensive at about $5 for your basic set of 6 pops.

Simply juice or blend your favorite concoction and pour into the molds. Place the molds into the freezer for about 4 hours so they can set, and enjoy!

If you want to make a super fancy juice pop, try adding berries into the mold.

Or you can make a layered frozen pop by pouring one juice into the mold, filling it 1/2 of the way. Freeze for 2 hours. Pour another juice on top of the 1^st, filling the mold the rest of the way and freeze for 2 more hours. The variations on the layered pop are endless!

Try one of our favorite Juice Pop recipes!

Blended Strawberry Juice Pops (pictured)

• 2 cups Fresh Whole Strawberries
• 1 tbsp Sugar
• 1 tbsp Torini’s Sugar Free Vanilla Syrup
• 1 cup cold Water
• 1 tbsp Lemon Juice, freshly squeezed

Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp vanilla syrup. Leave in the fridge for two hours until the juice starts to come out. Process the strawberries with cold water and lemon juice in a blender. Strain the juice if desired and serve chilled.

Rise and Shine Pop

• 4 Carrots
• 2 Oranges

Cut the tops off of the carrots. Peel the oranges. Juice them up, pour into the molds and freeze!

Pina Colada Frozen Juice Pops

• 1 (5 oz) can pineapple chunks (with juice)
• 1 (10.5 oz) can coconut milk
• 2 bananas, peeled
• 1 tsp vanilla extract

Blend all ingredients and pour into molds. Place in freezer for 2-4 hours.

Don’t have a blender or juicer?

No problem-o! Simply mix these ingredients together, pour into the molds and freeze!

Cinnamon Pops

• 1 cup plain nonfat yogurt
• 1 cup applesauce
• 1 tbsp honey
• 1/2 tsp ground cinnamon

What is your favorite DIY Frozen Juice Pop recipe?

One of the biggest myths out there is that in order to lose weight and sleep tight, you need to stop eating after 7pm. This simply isn’t true. What is true is that you have to make healthy choices, count your calories, and watch your portion sizes. And if you select the right foods, you actually improve your sleep quality.

If you’re following the eating schedule of 6 mini-meals a day (to boost metabolism, a schedule most used by those on a weight training program) then a bedtime snack is a necessity. Same might be said for those who are a diabetic monitoring their blood sugar levels overnight.

What are some healthy bedtime snacks?

First let’s talk about the foods to avoid. Here’s what you don’t want to have happen: You don’t want to have heartburn and/or indigestion and you don’t want to send your sugar levels through the roof. So it’s wise to avoid trigger foods such as spicy foods, sugary foods, citrus foods, tomato sauce, etc. 

What you do want to do is select foods that are easy to digest. You also want to choose foods that are high in fiber, protein, calcium and healthy fats, that way you can burn fat faster while you sleep.

Also, a new study out of the University of Wisconsin shows that foods high in potassium will help you maintain normal slow wave sleep (which is most refreshing wave of sleep to be in).

• Berries: All berries are low in sugar, and high in fiber. They help calm my sweet tooth. I love to pair my berries with a Deep Chocolate Vitalicious Vitatop (muffin tops that are low calorie, low fat, high fiber, good protein and nutritionally packed with vitamins and minerals).

• Almonds: A large handful is about 24 almonds. They are high in protein, fiber and omega 3’s! A perfect metabolism boosting, fat burning combo.

• Light/Nonfat Yogurt (I prefer Kroger’s CarbMaster Yogurt): The more calcium you consume, the less fat your body stores. Yogurt is also a great source of potassium.

If you really want to up the ante with consuming a food that will work for you, select one that is high in tryptophan. Tryptophan is an amino acid that promotes feelings of calm and relaxation. It also contains serotonin to help you sleep! These snacks include:

• A handful of sunflower seeds
• Turkey slices wrapped around mozzarella cheese.
• Apple slices dipped in a spoonful of peanut butter
• A cup of warm milk sprinkled with nutmeg
• Scrambled eggs
• A cup of plain oatmeal sprinkled with cinnamon

Try this bedtime smoothie!

Tofu not only contains a large amount of tryptophan, but it’s soy content provides an ample source of potassium for a double sleep whammy! 

Tofu Strawberry Banana Smoothie 

• 3/4 cup silken tofu
• 1 cup frozen strawberries
• 1 frozen banana, cut into pieces
• 1/2 cup soymilk, or low fat milk
• 2 tablespoons peanut butter (optional, for more flavor, protein & potassium)
• 2-3 ice cubes

Blend and enjoy!

Share your other favorite bedtime snacks by leaving me a comment below!

When you take a look around at the waist lines of America, what’s the one of the main things you notice? For me personally, I notice that the “muffin top” is no more. Instead of a little extra fluff flowing over the sides, the whole stomach is round and solid. We’ve lost our top.

Did you know that the belly is actually the WORST place to store your fat? Fat stored here isn’t simply surface deep (also known as subcutaneous fat). Belly fat actually goes below the muscle line to build up around our organs (known as visceral fat).

Visceral fat is dangerous because it produces hormones and other substances that lowers your good/healthy HDL cholesterol, increases your bad/lousy LDL cholesterol (and remember that heart disease is the #1 killer of men and women!) It also raises our blood pressure, and makes it harder for our body to properly use insulin. All fat leads to cardiovascular disease, stroke, type 2 diabetes, breast cancer, colorectal cancer, or worse.

The real kicker about belly fat is even if your weight falls within the healthy BMI range, if you have a thicker midsection, then you have an increased chance of premature death.

To find out if you’re at risk, take a soft tape measure and wrap it around your waist just below your belly button. Relax and exhale. If your measurement is 35 or above for women, or 40 and above for men, then it’s time to trim the belly.

Get your blood pumping!

 The quickest and easiest way to break up belly fat is to get moving. You need to feel your heart pounding and shortness of breath. Interval training is a great way to go about this. When exercising, try 4 minutes on, 4 minutes off. Run for 4 minutes, and then walk for 4 minutes. If you don’t want to time it, jog a song and then walk a song. Aerobics classes follow this timing technique and it proves most effective.

Take a look at your diet.

Juicing, blending and dehydrating are perfect place to start when it comes to lowering your belly fat. Those who eat primarily plant-based diets (fruits, veggies, and whole grains), lean proteins and calorie count are thinner in the middle. Whenever friends of mine are struggling with their midsection, I always suggest one other thing – cut out Partially Hydrogenated Oil and Hydrogenated Oils. 

This food ingredient is created by adding hydrogen to oil. It’s done so to extend the products shelf life, which unfortunately leads to trans fat. This ingredient is being added to more and more of our food, yet most countries in Europe have now banned its use. Look for it in margarine, shortening, crackers, cakes, cookies, chips, peanut butter and coffee creamers (boo!)

Especially watch out for Partially Hydrogenated Soybean Oil because it depresses your thyroid, which lowers your energy. Also, look out for Mono-and Di-Glycerides, which is a fancy new name for trans fat that don’t have to be reported on the labels.

What are your favorite tummy trimming tricks? We’re all in this together, so leave me a comment below!

Blending is a daily affair in our household. It’s a quick and easy way for me to trick my family into eating their fruits and veggies. We’ve discovered some super delicious smoothies that I can even pass off to my kiddos as dessert. Once I realized they had a taste for my creations, it was time to boost up the nutritional content.

Bring on the add-ins!

While certain add-ins like vitamins can take away from the flavor of your smoothie, there are many other ingredients that are ah-mazing!

So, here it is: my top 5 favorite smoothie add-ins!

Flaxseed

Ground flaxseed adds healthy fat (Omega-3!!!) and fiber to your smoothie! Flaxseeds also contain Lignan, which is a huge help in the fight against cancer. There is also some evidence that flaxseeds may help reduce your risk of diabetes, stroke and heart disease.

Wheat Germ

Wheat Germ is one of the best sources of folic acid. For those of us who suffer from anemia, or are pregnant, folic acid is a must!  Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant. And hurray for another source of fiber!

Cocoa Powder

Researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants than a cup of green tea. Cocoa also contains magnesium, which is key for battling diabetes and high blood pressure. It’s also been used for centuries to help breast milk production, and increase  libido!

Tofu (soft or silken)

Tofu adds a rich, creamy texture to your smoothies and a ton of protein! It’s great for lowering your lousy (LDL) cholesterol, and it can even help alleviate symptoms of menopause. Tofu also contains isoflavones, which prevents premature aging! What I love most about tofu though is that it’s flavorless, so it takes on the essence of whatever you’re mixing it with.

Protein Powders

The three main versions of protein are whey, hemp, and soy. They are sold in plain and flavored powered versions and can be mixed in with any smoothie. Whey protein is milk based and is my personal favorite. According to Dr. Mike Moreno, a dietician, it’s the best protein out there. Whey protein is loaded with amino acids and thanks to its high levels of leucine, it promotes fat loss, all while keeping your muscle lean.

Simply sprinkle the powders into your favorite smoothies, or try one of these recipes!

Flax Tofu Mango Peach Smoothie 

• 2 servings of silken or soft tofu
• 1/2 cup rice milk
• 1/2 cup soymilk
• 1/2 cup frozen mango
• 1/2 cup frozen peaches
• 1 teaspoon flaxseed

Add liquids to blender, followed by the tofu, frozen fruits and flaxseed. Blend and enjoy!

Wheat Germ Smoothie (from Dr. Oz!) 

• 6 oz Greek yogurt
• 1 cup almond milk
• 1/4 cup almonds
• 1 cup blueberries
• 4 strawberries
• 1/4 banana
• 1 tbsp wheat germ
•  A few ice cubes

Add Greek yogurt, almonds, almond milk and ice to blender and blend to desired consistency.

Add berries, banana and wheat germ and re-blend until smoothie is completely mixed.

Can I say crap? Is that acceptable? I apologize if I offend anyone. I wish I could have made an acronym for garbage, but when I saw this picture I thought: BRILLIANT!

My eating habits didn’t start to become “healthy” until I understood why eating right is important. Why do we eat this and not that? It took me a long time to change my thought process, and I wished I had something as relatable as this little saying to keep in my back pocket.

Eat less crap.

C – Carbonated Drinks

Unless you’re opening a bottle of sparkling water, you’re probably better off skipping the carbonated beverage. Sodas, energy drinks, and sports drinks are high in calories, yet they offer your body zero health benefits.

R – Refined Sugars

There are some sugars that occur naturally, like in fruit…and then there is sugar that is refined in a giant factory on conveyor belts and machines. You’re probably most familiar with this refined sugar when it comes to baked goods, sodas, syrups, candy, ect. Refined sugar offers no nutritional benefit and isn’t  fun for your body to digest.

A – Artificial Sweeteners and Colors

There has been some conflicting research on artificial sweeteners and whether they are really good for you. The FDA currently backs them; the fact is that they are chemically created, and not naturally occurring.

As a mom, my attention has been drawn to Red Dye #40. Research has proven that children who consume Red Dye #40, (along with Yellow #5, and Yellow #6) have increased levels of hyperactivity, ADHD and lower IQs. It’s also a known trigger for migraine headaches. Red 40 is not recommended for consumption by children in Europe and it’s banned in Denmark, Belgium, France, Switzerland, and Sweden.

P – Processed Foods

Not all processed foods are bad, like milk (it’s pasteurized to kill bacteria and homogenized to keep fats from separating) or frozen fruits and vegetables (freezing preserves their vitamins and nutrients). But MANY processed foods contain saturated fat, trans-fat, and large amounts of sodium and sugar. Use extreme moderation when it comes to white flour, processed meats, boxed meal mixes, frozen dinners, chips, candy, and sugary cereals.

Eat more food.

F – Fruits and Veggies

They are the best source of vitamins and minerals. They are low in calories, but high in fiber (so you feel fuller, longer).

O – Organic Lean Protein

Organic meats mean that the animals are not treated with antibiotics or growth hormones. Personally, hormones in meat make my face break out with acne. “Lean” is important to remember when it comes to your protein, because you don’t want to get bogged down in higher calories and fat.

O – Omega 3 Fatty Acids

The good, healthy heart and brain fat! Foods that naturally contain Omega 3’s are fish (sardines, salmon, halibut, etc), walnuts, flaxseed, and soybeans. This fat is so great that many companies are now adding Omega 3’s to products like milk and oil.

D – Drink Water

Our bodies are composed of 60-70% water. Almost every organ needs it to function, and since we lose water during the day, we need to replenish it. Plus it’s calorie free, and the earth creates plenty of it!

So…eat less crap. Eat more food.

The most common excuses I hear when it comes to exercising are either “I don’t have a gym membership” or “I don’t have the TIME to work out”. When it comes to your health, these excuses just don’t fly.

While you can keep your weight down with diet alone, it is SO IMPORTANT for you to be working your heart to keep it healthy and strong. And it’s not just your heart that will thank you. Moving does your body good.

The Mayo Clinic advises adults to get 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. 150 minutes divided by 7 days a week is just under 22 minutes a day! While Edward R. Laskowski, M.D., recommends 30 minutes a day, 22 minutes is a great place to start.

Dance like no one is watching

One of my favorite childhood memories was the family walks in the evening after dinner. I loved the crisp air, the sense of community, and the extra talk time with my parents. The other benefit that I was unaware of, my family walk is considered a Moderate Activity…and you’d be surprised how quickly and easily 22 minutes passes by.

Keep your moderate activity simple. No gym membership is required. You can mow your lawn, or wash and wax your car. Go swimming. Rake the leaves. And even though most people I know don’t enjoy doing it, shoveling snow is great for your heart, too!

If it’s too cold outside, you can vacuum your house. Do several laps up and down your stairs. Wash the windows and the floor.

If you had a hidden camera in our house, then you’d see us dance. It’s not pretty, but it’s fun! So crank that music up and dance like no one is watching!

If you can’t do your 22-30 minutes of moderate activity all at one time, try breaking it up. You could do 2-15 minute sessions, or 3-10 “mini workouts” a day. Make the last 10 minutes of your lunch break at work a brisk walk. You can also try the little tricks like, taking the stairs instead of the elevator, park further away in shopping centers, etc.

Don’t forget about stretching and strength training.

Twice a week you should do some sort of strength training. You can pick up some light weights almost anywhere nowadays, or you can head outdoors and do some gardening! Strength training is important as you get older, because it improves bone density. It also improves your posture, coordination and balance.

 The minute my feet hit the floor in the morning, I start stretching. For those who are 29 and under, this might not be as relateable for you…but boy, your body sure does start to change the minute you hit the big 3-0 (and it’s not getting an easier!) Touch your toes, and reach for the sky. Bring one foot up behind your bum at a time and stretch your hamstrings. Simple stuff!

I stretch again before bed, and I make sure to ALWAYS stretch before and after a workout (this prevents injuries and is important at any level and every age!) You’ll notice that from stretching you increase your muscle coordination, range of motion, and circulation. As an added bonus then, from your increased circulation, you’ll increase your energy!

Feeling hungry? Yeah, me too. But often times, that gurgle in your belly isn’t really your body saying it wants food – you’re probably just thirsty. Not consuming enough water in your diet can throw your body way more out of whack then I ever imagined.

Dr. Howard Flaks, a bariatric (obesity) specialist says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.”

Who knew, right!?

How much water should you drink, and why?

Most people know the old standard of 8 – 8 ounces of water a day. But this old math has fallen by the way side. To figure out how much water you should be drinking now, you should divide your weight by half, and that will be the amount of ounces you should consume.

For example, someone who is 180 pounds should be drinking 90 ounces a day. That’s 11.25 glasses of water! This new way of looking at water has proven especially helpful for making sure my little loves are consuming as much fluids as their smaller bodies require.

In addition to getting more water, we should get more exercise to make the “hunger” pains go away

It’s important to also be aware of your activity level and your environment when it comes to your water consumption. Obviously, the more active you are, or the hotter it is – so bump yourself up by a glass or two. A good gauge to see if your input is meeting your body’s requirement: check your output. Your urine should be clear, or a really pale yellow. If your urine is dark, it’s time to grab a glass of H2O.

Not consuming enough water can lead to dehydration, which is serious business. Dehydration can cause nausea, dizziness, fatigue, headaches, heat illnesses and lead to heat strokes. But more importantly, every biological system in our body is dependent upon water.

It’s what keeps our ears, nose and throat moist. It even keeps our lungs moist! It carries the nutrients to our cells and it flushes toxins out of our organs. The next time you see someone with radiant skin, ask them how much water they drink. I bet they probably have some water within arm’s reach.

Think “free”

Freeing your body of toxins isn’t where the genuineness behind this liquid ends. You know what else is brilliant about water? It’s practically free. Go turn on your kitchen faucet. Now, I know you have to pay your monthly water bill, but how does that stack up to your monthly beverage bill of soda, sports drinks, and juice?

Most places, like your work, office or doctor’s offices, will have a water cooler available to you, so carry your cup and fill up at no cost! While eating out, my entire family orders water and it saves us nearly $10 on our bill.

And with thinking free, the thing that I love most about water….it’s CALORIE FREE! I can drink as much as I want all day long, and not only do I not blow my diet – but I’m also doing my body good! Bottoms up!

Do you have any tips for how to keep yourself reminded throughout the day to drink more water?

The sweet teenage girl that babysits my kiddos once asked me to help her lose some weight and learn healthy eating habits. To get an idea of what her diet currently looks like, I asked her for a breakdown of what she typically eats. When she told me she has a couple sodas and glasses of juice every day, I looked at her sweetly and said to myself, Oh honey, no, no and no! 

The USDA (U.S. Department of Agriculture) warns that many of the foods and beverages that Americans consume contain empty calories. Empty calories are solid fats and sugars that offer us few to no nutrients, but jack up the calorie content of the product that they are in.

What is the difference between empty calorie foods and foods that contain empty calories?

I explained to my babysitter that fruit drinks and sodas are considered an empty calorie food. These beverages, along with other products like sports drinks, energy drinks, baked goods and candy, offer nearly no nutritional benefits at all. They aren’t doing your body one bit of good. An average soda can contain 300 calories in its small 12 fluid ounces. My entire LUNCH is usually 300 calories. Would you rather drink a soda, or eat a whole satisfying meal?

Some foods naturally contain sugar and solid fats, but shouldn’t be totally eliminated from your diet. For example, whole milk contains solid fats. For young tots (2 and under) this solid fat is vital to their growth and brain development, but as an adult you are better off switching to the low-fat or fat-free version.

Going along with dairy theme, cheese is another food that contains empty calories with the solid fat. By simply switching to their lighter versions, you can save tons of calories and fat, all while reaping the health benefits of protein and nutrients.

Look for solid fat and high calorie alternatives

I know that sometimes on the run (or at the movies!) nothing satisfies like a chocolate bar and a cold soda. So read labels and find your way around the empty calories. There are some great protein bars available that are low carb, low sugar, nutritionally packed and delish!

The chocolate yumminess satisfies my sweet tooth, and I 100% feel like I’m cheating and indulging. For your beverage, there so many different varieties of sugar-free sodas that you don’t even have to do the “diet” version (Pepsi products Max or Zero, for example).

If you enjoy apple juice, don’t purchase the sugar-infused, store-bottled version. Instead, grab some apples and juice it up yourself at home.

By simply switching to “no sugar added” packaged food, you can save yourself tons of bogus calories. Many companies have perfected their no sugar added products, like syrup and spreadable jam, so you can’t hardly tell the difference between them and their empty calorie counterparts!

Obesity is becoming an epidemic. I’m not talking about simply being overweight. There is a whole “overweight” category you can fall into; but then there is a step further – obesity. According to the CDC (Center of Disease and Control) in 2010, 33.8% of adult Americans are obese, and 17% of our children (ages 2-19 years old) are obese. This statistic is scary!

BMI, or Body Mass Index, is an established measure utilized by physicians and health experts to determine weight status (i.e. underweight, overweight, obese or within a healthy weight range). Using this tool, the CDC created a trending chart of obesity rates by states. In 2010, only 15 states were considered in the healthy weight range.
Further, 23 states were overweight, and an alarming 12 states are now obese.  To put things in perspective for you, just 10 years prior, there wasn’t a single state recorded as being overweight or obese. In fact, more than half of the United States was in the underweight range.

Find your BMI!

Do you know what weight range your body falls into?

To figure out what your healthy weight range is (for adults), you need to know your BMI, and to do that, start by weighing yourself. Then, take your weight and multiply it by 703.

Hang on to this number for a minute. Now measure yourself in inches, and square that number (multiply the number of inches by the same number). Divide your weight number that you just figured out by the inches number squared. The answer is your BMI.

For example, let’s say someone is 150lbs, and is 5 feet 7 inches.

• You’d take 150 and multiply it by 703, which equals 105,450.
• The height in inches would be 67, multiplied by itself, to get 4,489.
• Divide the 105,450 by 4489, and you’d get a BMI of 23.49.

Experts generally consider a BMI of 20 – 24.9 to be in the healthy weight range. Below 20 is generally considered underweight. BMI’s from 25-29.9 is generally considered overweight, while a BMI over 30 is generally considered obese.

I say “generally considered” because there are some variables in the equation. For example, athletes, or muscular people might end up weighing more than their flabbier counterpart because muscle is denser and takes up less space. More muscle equals more weight, which in turn will produce a higher BMI. Keeping these variables in mind though, your BMI range is considered a healthy and accurate guide.

The goal is healthy, not skinny!

This is my mantra. For me personally, I’ve been on the brink of the maximum and minimum end of my BMI spectrum at some point in my life. For my body shape and comfort zone, I didn’t like either side of the guide. I like carbs, and I like curves, so I don’t want to be skinny. But I want to make sure I’m healthy.

A couple keys to being successfully healthy are moderation, and reality. Find a weight within the healthy range that you’re comfortable with, and maintain it. You might find that you have more strength and energy at a BMI of 20.5, or that you prefer the way your clothes fit you at a BMI of 24.

Take some time to enjoy your weight at the different intervals within the healthy range, and pick which BMI works best for you!