• Bibi Magazine
• The At-Work Work-Out
• Khabar
• Manage Your Holiday Feasting
• Strengthen the Core
• The Do’s and Don’ts of Back Care
• Cholesterol Screening...the Next Level!
• Heart Disease Hits Home!
• Body Weight, Body Fat or Body Mass Index (Bmi) Which One Should You Weigh in On?
• Spice It Up!
• Deciphering Food Labels
• Avoid raising an overweight child
• This New Year, Resolve to Lift!
• Carbohydrates and the Asian Indian Diet
• Fats: the Good, the Bad, and the Ugly!
• Is Walking Enough?
• Fats: The Good, The Bad, And The Ugly
• Top Ten Reasons You Should Exercise
• What is Physical Fitness?
• The Top Ten Fitness Myths
• How to Lose Weight
• Rivaaj
• To Stretch or Not to Stretch and When and How to Stretch
• Muscle up Your Manly Metabolism!
• Teen Fitness
• Exercise after pregnancy
• Exercise During Pregnancy
• Why not a Personal Trainer?
• Break Your Fast
• Eat an Apple, Be a Pear!
• The Ten Commandments of Fitness
• Why Your Exercise Program Fails

Eat An Apple, Be A Pear!

Surely, eating an apple a day keeps the doctor away, but if you carry your body weight in the shape of an apple, you might be visiting the doctor sooner than expected! According to the latest research, those who carry their body fat around their midsection and upper body (apple shaped) face more health risks than those who carry their weight around their hips (pear shaped). Disease is much higher in apple shaped people than in pear shaped people as abdominal fat is stored deeper in the body, thus significantly impairing the function of certain internal organs over time. This by no means gives the green light to pear shaped people to sit back and enjoy an extra serving of barfi or ladoos, as any amount of excess fat is bad news.

To find out whether you are an "apple or a "pear, you will need to figure out your waist- to-hip ratio. The waist-to-hip ratio (WHR) is a good indicator of your weight distribution and your risk for diseases. The WHR is calculated by dividing the waist measurement by the hip measurement. Use a non-stretchable measuring tape at the waist (smallest circumference below the ribcage) and measure the waist in inches. If there is no natural waist, make the measurement at the belly button. The hip measurement is at the largest circumference at the hips. Divide the waist measurement by the hip measurement to obtain your ratio. The chart below will determine your level of health risk associated with your WHR.

Waist-to-Hip Ratios and Associated Level of Health Risks:

	Men	Woman
High Risk	> 1.0	> 0.85
Moderately High Risk	0.90-1.0	0.80-0.85
Low Risk	< 0.90	< 0.80

Source: American Council on Exercise

Those of you that fall in the high risk categories can certainly make lifestyle changes to lower your risk of obesity related disease. First and foremost, begin a moderate exercise program after obtaining your doctor’s approval. An exercise program consisting of a cardiovascular workout and weight training is the only way to burn those calories and shed the pounds, and if done consistently and correctly over a period of time, it works! Secondly, eat a healthy diet consisting of grains, lean meats, fruits and vegetables. Include "good fats" such as olive oil, nuts, seeds, and avocados and leave out fats such as butter and saturated fats found in full fat dairy and red meats. Avoid fried foods and of-course; be sure to eat that apple everyday!

Aarti Patel is certified by the American Council on Exercise as a Personal Trainer and Lifestyle and Weight Management Consultant. She is a Trainer at "Ultimate Bodies by Carlos" in Midtown and can be reached at (404)376-5655.

The material provided in this article is for information only and is not to be substituted for medical advice. Please contact your health care provider for any medical or health related concerns.