Nutrition Frenzy

Between the three major Southern California grocery chains — Ralphs, Albertsons and Vons — there are six supermarkets in South Los Angeles, serving a population of about 688,000. By comparison, 19 supermarkets serve West Los Angeles’ population of about 395,000.

Retailers blame theft in urban supermarkets, high employment turnover and lack of space for choosing to locate their stores elsewhere.

While farmers markets and trucks peddling fruits and vegetables have taken root in South Los Angeles, they are inconsistent and inadequate for the area’s population, Kim said.

Some cities are trying to get more supermarkets into urban areas. The state of Pennsylvania invested $30 million five years ago and got 61 supermarkets opened in rural and urban areas.

Chicago and New Orleans are considering similar programs, but legislation to bring the same assistance to California cities died in the Legislature in 2006 due to budget constraints.

The food disparity in South Los Angeles is an echo of the area’s history, marked by decades of segregation and racial strife, dating back before the deadly 1965 Watts riots.

In the state’s post-riot report, residents alleged price gouging and the sale of stale bread, rancid meat and rotten produce — complaints that re-emerged decades later after race riots erupted in the wake of the Rodney King verdict in 1992, said City Councilwoman Jan Perry.

South Los Angeles has shifted from a mostly black to a mostly Hispanic community in the last decade, with Latinos making up about two-thirds of the population, according to 2006 Census figures.

Today, fast food is king in South L.A. Nearly three-quarters of restaurants offer food on the go, compared to 42 percent in pricier neighboring West Los Angeles.

The city’s Community Redevelopment Agency estimates the area could support 14 new grocery stores and 74 more restaurants. But few businesses are biting on incentives that include hiring tax credits, 35 percent electricity discounts for a year and low interest loans.

“You throw public subsidies at them, and they still don’t come,” Kim said.

Like many residents of Lozoya’s community, where 28 percent of households live below the federal poverty line, she relies on the small corner grocery a few blocks from her home for chicken, fruit and vegetables.

Until recently, Los Compadres Market and Restaurant looked like most others. But Lozoya and her classmates gave it a healthy makeover through a grant from The California Endowment, a private health foundation that aims to create healthy communities.

Eat a diet rich in a variety of produce, whole grains, lean proteins, and low-fat dairy

Food alone can’t protect against the common cold or influenza, and the science isn’t yet clear on which or how much of some nutrients may help bolster immunity to reduce your risk of getting sick. But experts agree that a diet rich in a variety of produce, whole grains, lean proteins, and low-fat dairy products — along with adequate sleep, moderate exercise, and minimal stress — contributes to a well-functioning immune system and may promote a faster recovery if you do come down with a cold or flu. CookingLight.com: Choose healthful treats this holiday season

Stay hydrated

Water is the largest single constituent of the human body — contributing to at least half your body weight — but it’s “also a forgotten nutrient,” says Jennifer K. Nelson, M.S., R.D., director of clinical dietetics at the Mayo Clinic in Rochester, Minnesota. This essential nutrient (meaning it’s one the body can’t produce on its own) promotes healthy muscle, bone, and blood.

Adequate hydration is even more important once you’re sick because fluids lost through sneezing, watery eyes, and a runny nose need replacing. “When you have a mild fever, your body becomes more dehydrated as a result. So drinking plenty of fluids is probably the first line of defense,” Nelson says.

Choose food

While it’s known that certain nutrients like vitamins C, E, and A, as well as the mineral zinc, are associated with immune functions, it’s hard to attribute specific immunity-boosting benefits to any one nutrient because of inconclusive research. “Many studies have been done in nutrition and immune function, involving numerous nutrients — and [they] come out with different, often contradicting results,” says Dayong Wu, Ph.D., a scientist in the Nutritional Immunology Laboratory, the USDA Human Nutrition Research Center on Aging, and assistant professor at the Friedman School of Nutrition and Science Policy at Tufts University.

Because a nutritional intervention may have different effects on people of different ages or nutrition status as noted in scientific studies, Wu says, it’s difficult to make broad recommendations based on study findings. “In general, it’s easier to see positive, immune-strengthening results by supplementing someone with a vitamin or mineral that he is deficient in,” he says. The same benefits may not confer to “people with adequate intake.”

Regardless of where you find yourself on the scale after the holidays, a few extra walks will still do wonders for your heart.

Even if you’re well above your ideal weight, burning off about 1,000 calories a week helps improve your cardiovascular health and reduces your risk of heart disease.

Batting 1,000 — At Least
After a decade-long study, researchers have found that burning about 1,000 calories a week through exercise was enough to significantly lower the risk of coronary heart disease in women who are obese. It didn’t totally erase their risk, but study participants were far better off than obese women who got little or no exercise.

Exercise, in any shape or form, is proven medicine for your heart — lowering blood pressure, improving blood vessel function, and possibly inhibiting certain types of blood-clot-encouraging chemicals released by fat cells.

How to Make the Mark
So what does it take to shed an extra 1,000 calories a week? Depends on your size and how hard you work out. You could burn anywhere from 125 to 200-plus calories with 30 minutes of walking — so you’d need to hit the pavement several times each week. No matter how big or small your New Year’s fitness goal is, RealAge can help you stay on track.

Cottage cheese, eggs or kale can help you look and feel amazing

Introduction
You love it when the mercury dips low enough for you to break out your knee-high boots and sexy tights. But there’s nothing fun about chapped lips, lingering fatigue, and other cold weather bummers.

Cut them all off at the pass by filling your shopping cart with foods that will fight for your right to look and feel amazing. Researchers agree that these edibles have healing powers that can help keep you in top shape, inside and out. Start noshing on them now and your body will never suspect that it’s winter.

Your hair
Spoon up: low-fat cottage cheese
Hair is almost all protein, so attaining a strong, vibrant mane starts with eating enough of it. Reduced-fat cottage cheese is a protein heavyweight, with 14 grams in half a cup.

Pack: pumpkin seeds
Zinc helps reduce shedding, says Francesca Fusco, M.D., assistant clinical professor of dermatology at New York’s Mount Sinai Medical Center. Toss a tablespoon of these zinc-heavy seeds into your cereal.

Your brain
Surf for: Arctic char
This coldwater fish is a great source of the omega-3 fats DHA and EPA, which can improve brain function and ward off the blues, says Elizabeth Somer, R.D., author of “Age-Proof Your Body.” Omega-3s help squelch inflammation in the brain and regulate feel-good neurotransmitters. Sprinkle fillets with sea salt, ground pepper, and fresh lemon juice, then pan-fry on medium-high until one side is slightly brown. Flip and cook until the inside is slightly pink (6 to 8 minutes total).

Saute: kale
Feed the 100 billion neurons in your noggin with nutritious kale. A study in the journal Neurology reports that getting two-plus servings per day of veggies — especially leafy green ones like kale — slows cognitive decline by 40 percent. Temper kale’s bitter flavor by sautéing it lightly with 1 teaspoon of lemon juice, a chopped garlic clove, 2 tablespoons of pine nuts, and a pinch of salt.

Your brain
Surf for: Arctic char
This coldwater fish is a great source of the omega-3 fats DHA and EPA, which can improve brain function and ward off the blues, says Elizabeth Somer, R.D., author of “Age-Proof Your Body.” Omega-3s help squelch inflammation in the brain and regulate feel-good neurotransmitters. Sprinkle fillets with sea salt, ground pepper, and fresh lemon juice, then pan-fry on medium-high until one side is slightly brown. Flip and cook until the inside is slightly pink (6 to 8 minutes total).

Saute: kale
Feed the 100 billion neurons in your noggin with nutritious kale. A study in the journal Neurology reports that getting two-plus servings per day of veggies — especially leafy green ones like kale — slows cognitive decline by 40 percent. Temper kale’s bitter flavor by sautéing it lightly with 1 teaspoon of lemon juice, a chopped garlic clove, 2 tablespoons of pine nuts, and a pinch of salt.

More Tomorrow.

You really can power up your metabolism with the right menu

Go organic

Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.

Always include protein

Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35 percent.

Eat iron-rich foods

It’s essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, co-creator of the diet. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

Get more D

This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4 percent of Americans over age 50 take in enough through their diet. Get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.

Skip the second cocktail

When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body’s fat-burning ability by up to 73 percent.

Drink milk

“There’s some evidence that calcium deficiency, which is common in many women, may slow metabolism,” says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

You really can power up your metabolism with the right menu

Eat enough

You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. “Eat just enough so you’re not hungry — a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.”

Rev up in the morning

Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that women who skip this meal are 4 1/2 times as likely to be obese.

Drink coffee or tea

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 percent to 8 percent — about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

Fight fat with fiber

Research shows that some fiber can rev your fat burn by as much as 30 percent. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day — the amount in about three servings each of fruits and vegetables.

Buy the big bottle

German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily — enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

President-elect releases recorded message on Christmas

President-elect Barack Obama offered appreciation to the U.S. military on Christmas Eve in a recorded message and then asked children of uniformed troops if they had their wish lists ready.

Obama and wife, Michelle, made their early morning trek to Marine Corps Base Hawaii just northeast of Honolulu as they had done during the last three days. After about an hour at the base on Wednesday where he went inside a gym for a workout, he walked over to greet more than 60 people who waited for him. The president-elect shook hands while onlookers took pictures with their cell phones and digital cameras.

“You guys got your Christmas list?” Obama asked one person standing in the makeshift ropeline. He asked another: “Hey man, what’s going on?”

Earlier in the day, his aides released a recorded message of appreciation to the military “serving their second, third or even fourth tour of duty.”

“This holiday season, their families celebrate with a joy that is muted knowing that a loved one is absent, and sometimes in danger,” Obama said in the message, set to air Saturday morning. “In towns and cities across America, there is an empty seat at the dinner table; in distant bases and on ships at sea, our servicemen and women can only wonder at the look on their child’s face as they open a gift back home.”

The Obamas during past years spent the December holidays visiting Obama’s maternal grandmother, who died Nov. 2, before Obama’s historic Nov. 4 victory. The Obamas on Tuesday had a private memorial service for Madelyn Payne Dunham, known to friends as “Toot,” who helped raise him.

Aides said the Obamas would open presents on Christmas morning and have a traditional dinner of ham and turkey in the evening.

Food banks report 30 percent increase in requests for emergency assistance

Long lines are common sights these days at food pantries across recession-hit America.

U.S. food banks have reported a 30 percent rise in requests for emergency food assistance, according to a report issued last week by Feeding America, which supports 63,000 agencies and is the nation’s largest hunger relief organization.

The group said the situation is expected to grow worse in 2009 amid rising unemployment, and a consortium of charity groups are calling on Washington for more federal assistance. U.S. employers cut 533,000 jobs in November alone, the highest monthly number in 34 years.

“We’re in a crisis. Absolutely,” said Feeding America spokeswoman Maura Daly.

Reaching the ‘breaking point’
Food assistance groups said many families who show up at their doors were recently making it on their own. But two years of rising food and energy costs ate into what little safety net those families had. Now, as jobs losses rise, many who were making ends meet can no longer do so.

“People have just been stretched to the breaking point. They have to turn to someone for help,” said Karen Siebert, spokeswoman for Harvesters Community Food Network in Kansas City, which provides food for 420 food pantries in a 13-county area and has seen demand jumped 50 percent this year.

Debbie and Victor Turner, both 48, were among many waiting their turn on Monday in Shawnee for food supplies, which this week included a frozen turkey as a holiday treat.

Victor once worked in construction but he and his wife now clean houses for $65 to $100 a house. They collect and sell scrap metal to cover their rent and care for three grandchildren.

“Without this, we could be near starvation,” Debbie said.

In big cities and small towns, the story is the same.

Lab tests find unlisted ingredients that can cause heart attacks, strokes

If you’re looking for a little help shedding extra pounds after the holidays, the government is warning you to stay away from nearly 30 weight-loss products that contain unlisted and possibly dangerous ingredients.

The pills are advertised as “natural” fat busters and have intriguing names like Imelda Perfect Slim and Zhen de Shou. Some suggest they are innovative “herbal” remedies from Asia.

But the Food and Drug Administration on Monday said the concoctions contain unlisted ingredients, including powerful appetite-suppressing drugs and a suspected carcinogen.

FDA lab testing found 28 dietary supplements that could land unsuspecting users in the emergency room.

Many contain sibutramine, a powerful appetite suppressant that’s a chemical cousin of amphetamines. It can cause heart attacks, strokes, heart palpitations and other problems. Some contain phenolphthalein, a chemical long used as a laxative, but which is now being withdrawn from the market because of cancer risks.

None of the supplements lists the dangerous ingredients on the label. “Consumers have no way of knowing that these products contain powerful drugs that can cause serious health consequences,” Woodcock said.

The FDA is considering criminal charges against some of the companies, because they have not responded to requests for recalls.

The products are:

Fatloss Slimming, 2 Day Diet, 3x Slimming Power, 5x Imelda Perfect Slimming, 3 Day Diet Japan Lingzhi, 24 Hours Diet, 7 Diet Day/Night Formula, 7 Day Herbal Slim, 8 Factor Diet, 999 Fitness Essence, Extrim Plus and GMP.

Also:

Imelda Perfect Slim, Lida DaiDaihua, Miaozi Slim Capsules, Perfect Slim, Perfect Slim 5x, Phyto Shape, ProSlim Plus, Royal Slimming Formula, Slim 3 in 1, Slim Express 360, Slimtech, Somotrin, Superslim, TripleSlim, Zhen de Shou, Venom Hyperdrive 3.0

I lost 41 pounds in 2008, by carefully watching what I ate, all healthy meats, low starchy-carbohydrate vegetables and exercising more. It can be done. Is the weight loss fast? No, but it is healthier.

Every heart-healthy diet should include these foods

Food for the Heart: Blueberries
This “powerhouse” tops the list, says Kathleen Zelman, MPH, RD/LD, WebMD’s director of nutrition.

And Lisa Hark, PhD, RD, says, “Blueberries are not only delicious but are also rich in antioxidants.” Hark is co-author, with Darwin Deen, MD, of Nutrition for Life: The No-Nonsense, No-Fad Approach to Eating Well and Reaching Your Healthy Weight.

According to the U.S. Highbush Blueberry Council, researchers believe that the antioxidants in blueberries work to reduce the buildup of “bad” LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke. Studies conducted at the USDA Human Nutrition Center have found that blueberries rank No. 1 in antioxidant activity when compared with 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful byproducts of metabolism called free radicals that can lead to cancer and other age-related diseases. Anthocyanin, the antioxidant that is thought to be responsible for this major health benefit, can also be found in blackberries, black raspberries, black currants, and red grapes.

Food for the Heart: Salmon
Salmon is widely available, affordable, fast, and easy. It’s also one of the best sources of a “healthy fat” called omega-3 fatty acids.

Oily fish such as salmon (as well as mackerel, herring, and sardines) contain omega-3s. This fat is believed to reduce the risk of developing cardiovascular disease by lowering the levels of triglycerides in the body — blood fats linked to heart disease and diabetes.

Research has also found that omega-3 fatty acids prevent blood clots by making platelets less likely to clump together and stick to artery walls.

Food for the Heart: Soy Protein
Rich in omega-3 fatty acids, protein, vitamins, and minerals, soy protein is a good alternative for red meat; it’s also lower in fat and higher in fiber than many meat choices.

In people with high cholesterol, studies show that soy protein, when eaten with a healthy low-fat diet, lowers cholesterol. In fact, researchers found that people who ate a diet of several cholesterol-fighting foods lowered their cholesterol as much as people who took medicine.

Both the FDA and the American Heart Association encourage eating at least 1 oz (28 grams) of soy protein daily. You can get your soy from soybeans, soy nuts, soy milk, soy flour, energy bars, fortified cereal, tempeh, and tofu.

Food for the Heart: Oatmeal
Grandma may have known what she was doing when she served up her piping hot bowl of oatmeal every morning, says Kim Seidl, MS, RD, LD, spokesperson for the Physician’s Committee for Responsible Medicine. A half-cup daily serving of oatmeal contains only about 130 calories while delivering 5 grams of heart-healthy fiber that helps to lower cholesterol and keep body weight to a healthy level.

Another benefit of oatmeal is that it will fill you up and likely keep you filled until lunchtime, so you’re not tempted by unhealthy snacks, says Peter Schulman, MD, a cardiologist at the University of Connecticut Health Center.

Oatmeal and other whole grains such as whole wheat, barley, rye, millet, quinoa, brown rice, and wild rice also help reduce the risk of diabetes, which in itself is a risk factor for heart disease.

Food for the Heart: Spinach
This dark green, leafy vegetable (and its cousins such as kale, Swiss chard, broccoli, and collard greens) is high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease; it’s also a source of omega-3 fatty acids, says Suzanne Havala Hobbs, DrPH, MS, RD, clinical assistant professor at the University of North Carolina at Chapel Hill.

Spinach is also rich in folate, says Hark, explaining that folate helps reduce the blood levels of the amino acid homocysteine. “An emerging risk factor for developing cardiovascular disease is a high level of homocysteine,” eating a cup a day of your favorite dark green, leafy vegetable.

People who gobble down their food and eat until they feel full are three times more likely to become overweight compared with people who eat slowly and modestly, according to a Japanese study.

Researchers suggest shifting patterns of behavior, driven by the advent of fast food and cheap food, are widely to blame for the obesity pandemic.

Osaka University’s Hiroyasu Iso and colleagues recruited 1,122 men and 2,165 women aged between 30 and 69 and asked them to closely track their eating habits and body mass index, a benchmark of obesity.

Around half of the men, and just over half of the women, said they ate until they were full.

Just under half of the men, and a little more than a third of the women, said they ate quickly.

Men and women who ate until full were twice as likely to be overweight compared with counterparts who did not eat until full.

Those who ate both quickly and to satiety were three times likelier to be overweight.

“The combination of the two eating behaviours had a supra-additive effect on being overweight,” the team say in their paper, published online Tuesday by the British Medical Journal.

The study distinguished between people who ate until full and those who reported binge-eating. Intriguingly, it found those who ate until full had in fact a higher calorie intake than those who gorged.

In a commentary, also carried by the BMJ, Australian nutritionists Elizabeth Denney-Wilson and Karen Campbell suggested that the drive to eat quickly is a genetic survival mechanism — humans are hardwired to overconsume energy when it is available.

This mechanism has run into problems, though, with food that is cheap and instantly available and eaten swiftly, they argued.

“It may be that the changing sociology of food consumption, with fewer families eating together, more people eating while distracted (for example, while watching television), and people eating ‘fast food’ while on the go all promote eating quickly,” said Denney-Wilson and Campbell.

“Furthermore, the increased availability of relatively inexpensive food, which is more energy-dense and served in substantially larger portions, may promote eating beyond satiety.”

In this Childhood Obesity Bootcamp, your child will learn:
FitWit’s program is a six-week after-school boot camp competition

Program rewards participants with prizes for meeting fitness goals

One of the best gifts you can give a child this holiday season may not be the latest gadget, toy, or tasty treat, but instead the gift of a healthy lifestyle.

An Atlanta-based non-profit organization is doing its part to combat childhood obesity by teaching kids proper nutrition and exercise in a six-week fitness boot camp similar to NBC’s “The Biggest Loser.”

The FitWit Foundation hopes its program will catch on nationwide.

“We wanted to work with teens in a meaningful way, and we saw firsthand how fitness and physical activity in general is being neglected in this population. With a lot of help from volunteers and donors, we’ve started a program this past spring that encourages hard work and is a fun way to get in shape,” said FitWit instructor Ben Thoele.

FitWit’s program is a six-week after-school boot camp competition which rewards participants with prizes for meeting fitness goals. An iPod Nano was the grand prize for Atlanta Public Schools students completing a recent fitness session.

The need for increased fitness across the country is striking. According to the Centers for Disease Control and Prevention, 17.6 percent of U.S. teenagers were obese in 2006 — more than triple the rate in 1980. Obesity puts the teens at increased risk for heart disease, bone and joint problems, sleep apnea, and social and psychological problems, the CDC says.

Need to chill out around patience-testing relatives or last-minute shoppers? Here are two healthy treats that will power you through.

Nibble on some dark chocolate, or have a bowlful of chicken soup. Both possess qualities that can boost serotonin, the feel-good chemical in your brain.

Serotonin Scrooge
Having healthy levels of serotonin could make you less likely to lash out under stress. In a study, when researchers temporarily lowered serotonin levels in healthy volunteers, the volunteers were more likely to get disgruntled about a partner’s unfair play during a game. So how can you get more even-keel serotonin in you? One option may be to eat tryptophan-containing foods like chicken, chocolate, dairy, tuna, eggs, and nuts. Your body needs tryptophan to produce serotonin.

3 More Roads to Holiday Happiness

Hre’s a few more ways to get — and keep — that holiday spirit:

Don’t skip your workout. Exercise is a surefire mood booster. Try a daily 30-minute walk.

Focus on omega. Omega-3, that is — and try not to get too much omega-6.

Keep the kids away from the monitor for this last tip for keeping that feel-good holiday spirit all the year through, of what could be The Ultimate Mood Booster!

Great sex — if it is within a mutually monogamous relationship — may be one of the ultimate mood boosters.

In fact, semen contains powerful — and potentially addictive — mood-altering chemicals, including testosterone, estrogen, prolactin, luteinizing hormone, and prostaglandins. So although sex won’t cure depression, it may boost mood if some of these chemicals are absorbed through the walls of the vagina.

Sex is only a mood booster if it’s safe, mutually monogamous sex. Although women who do not use condoms during sex are less depressed, according to research, that doesn’t mean they should practice unsafe sex. Studies have found no correlation between high-risk sexual behavior and lower rates of depression.

And good sex isn’t the only recipe for happy days and contented nights. Feel free to explore other options, like volunteering, exercising regularly, spending time with good friends, laughing with loved ones, writing in a journal, and otherwise engaging in activities that you find fulfilling. Taking good care of your health can also make you happy. After all, nothing can put a smile on your face like a good report from your doctor.

BMI measures your weight in relation to your height, and is closely associated with measures of body fat. You can calculate your BMI using this formula:

For example, for someone who is 5 feet, 7 inches tall and weighs 220 pounds, the calculation would look like this:

A BMI of 18.5 to 24.9 is considered healthy. A person with a BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese.

You can also find your weight group on the chart below. The chart applies to all adults. The higher weights in the healthy range apply to people with more muscle and bone, such as men. Even within the healthy range, weight gain could increase your risk for health problems.

Because BMI does not show the difference between fat and muscle, it does not always accurately predict when weight could lead to health problems. For example, someone with a lot of muscle (such as a body builder) may have a BMI in the unhealthy range, but still be healthy and have little risk of developing diabetes or having a heart attack.

BMI also may not accurately reflect body fatness in people who are very short (under 5 feet) and in older people, who tend to lose muscle mass as they age. And it may not be the best predictor of weight-related health problems among some racial and ethnic groups such as African American and Hispanic/Latino American women. But for most people, BMI is a reliable way to tell if your weight is putting your health at risk.

Link found between ‘active transportation’ and less obesity in 17 countries

Jim Richards is no kid, but he loves to ride his bike. At 51, he has become a cycling commuter, pedaling 11 miles from his home in the suburbs to his job in downtown Knoxville.

“It really doesn’t take that much longer” than driving, he insists.

And he gets 40 minutes of exercise twice a day without going to the gym, which he attributes to a 20-pound weight loss.

New research illustrates the health benefits of regular biking, walking or taking public transportation to work, school or shopping. Researchers found a link between “active transportation” and less obesity in 17 industrialized countries across Europe, North America and Australia.

“Countries with the highest levels of active transportation generally had the lowest obesity rates,” authors David Bassett of the University of Tennessee and John Pucher of Rutgers University conclude.

Americans, with the highest rate of obesity, were the least likely to walk, cycle or take mass transit, according to the study in a recent issue of the Journal of Physical Activity and Health. The study relied on each country’s own travel and health data.

Only 12 percent use active transportation in the United States — 9 percent walk, 1 percent ride a bike and 2 percent take a bus or train — while a quarter to a third are obese, the study said.

By comparison, 67 percent of commuters in Latvia, 62 percent in Sweden and 52 percent in the Netherlands either walk, bike or use mass transit. Latvia’s obesity rate is 14 percent, the Netherlands’ is 11 percent and Sweden’s is 9 percent.

A similar pattern was found in Canada (19 percent active transportation, 23 percent obese) and Australia (14 percent active transportation, 21 percent obese).