Nutrition and health science is constantly evolving, and it often seems as if the latest study contradicts earlier ones. It's hard to know what to believe. But, over the last few decades, a wide array of independent studies has tended to confirm some conclusions about the relationship between excess body fat and associated health risks.

The basic conclusion is that anyone who is considerably overweight is at higher risk for a number of potential health problems. These include various forms of heart condition, high blood pressure, diabetes, colon cancer, liver damage, gallstones and others.

But what is 'considerably overweight'?

There's no static, ideal weight for any given individual, though there are various factors that provide a healthy range. One measurement that is a good starting point is BMI (Body Mass Index). To calculate it, just divide your weight (in kg) by your height (in m) squared. The following table is a rough classification:


•Under 18.5 = Underweight
•Between 18.5 and 24.99 = Normal Weight
•Between 25 and 29.99 = Overweight
•Between 30 and 34.99 = Obese (Class 1)
•Between 35 and 39.99 = Obese (Class 2)
•40 and above = Extreme Obesity

For those on the lower end of the BMI scale, health risks are no more (or at most only moderately higher) than for anyone. Genetic and other environmental factors will outweigh any body fat or weight issues. But for those nearer the higher range, there is strong evidence that health risks are higher.

For example, abdominal obesity (having large fat deposits around the stomach and abdomen) is associated with increased risk of cardiovascular disease and insulin resistance syndrome. For women, a waist circumference of 35 inches or more (40+ in men) is an indicator of abdominal obesity. Among other conditions, high blood pressure, high triglycerides and high cholesterol are all common factors associated with that condition.

Narrowing of the arteries, atherosclerosis, contributes to the possibility of a clot which can cause a stroke. Excessive body fat is one factor in producing that condition. At the same time, it plays a part in increased blood pressure (hypertension).

Rapid weight gain, from 10-20 lbs for the average person, increases the odds of developing Type 2 diabetes. Genetic factors are fundamental, but weight gain plays a role, according to most studies. The risk is double that of an individual who has not had a weight gain, when other factors are held constant.

Liver disease, apart from that associated with excessive alcohol consumption, can be caused by insulin resistance. That resistance is much more likely among those who are obese. There are many studies which have correlated BMI with the degree of liver damage. The higher the BMI, the greater the odds of liver trouble.

Gallstones are more likely to form in those who are obese, and may be correlated with a rapid rise in BMI. Sleep apnea (interruption of breathing during sleep) is another condition commonly linked to obesity.

In short, though no single study is definitive, and there are many genetic and other environmental elements, excessive body fat is a substantial factor in health issues. Being overweight is not merely an issue of acceptable appearance, it's a health risk.

You're feeling under the weather. Coughing, stuffy nose, itchy eyes and a sore throat. You're thinking you can exercise it out of you, but is that in your best interest?

Whether you're a novice or a pro, knowing when your body needs rest is an important component of training. Sometimes you just don't know which will make you feel better, resting or moving. When you come down with an infection or contagious condition, you need to decide how exercise will affect your health, performance and the health of others around you.

Should you work out or sit it out?


Ask yourself if you really need to push it this time. When your body is fighting an infection, your performance and fitness benefits will likely be less than optimal. So why go to the trouble?

Missing a few exercise sessions is not going to affect your overall fitness status and resting may just be a better option for you and the guy next to you in the gym.

Sometimes, though, physical activity helps you feel better. For example, working out can sometimes temporarily clear a stuffed-up head. So if you think exercise might help, or if you can't bear to miss a workout, do a check of your symptoms.

If your symptoms are located "above the neck" -- a stuffy or runny nose, sneezing, or sore throat, for example -- exercise is probably safe. But keep it slow. If you feel better after 10 minutes, you can increase your speed. If you feel miserable, stop. Use common sense.

If your symptoms include: muscle aches, hacking cough, fever of 100°F or higher, chills, diarrhea, or vomiting, avoid exercise. Exercising when you have these symptoms will leave you feeling weak and dehydrated at best. Worse, you may risk such dangerous conditions as heatstroke and heart failure.

As much as we admire your spunk, resume exercising when the symptoms subside. Also, when recovering from an illness that prevented you from working out, it's important to ease back into activity gradually. A good rule of thumb is to exercise for two days at a lower-than-normal intensity for each day you were sick.

Keep your cooties


If you're on a team or have a workout partner, an additional concern is whether you will infect others. And if you're healthy, you may wonder about someone else infecting you. For common illnesses like the cold, practice common-sense hygiene like washing your hands frequently and directing coughs and sneezes away from others.

Stronger viruses like measles or herpes can be transmitted via skin-to-skin contact. If you may have such an infection, see a doctor for treatment and information about when to resume activity.

Other conditions can also spread readily. So in addition to regular hygiene, refrain from sharing water bottles and towels. You should also be properly immunized against diseases such as measles, mumps, tetanus, and rubella. And you may benefit from an influenza vaccine. Ask your doctor what immunizations you need.

Nutritional Support

Ideally you want to keep your body balanced and well and avoid sickness in the first place. A multi-vitamin and an immune booster are recommended to avoid colds. You can take a quiz to see which supplements are right for you to help you maintain your healthy and avoid sickness.

Exercise Common Sense

As is often true, deciding to exercise when you are sick largely involves common sense. Taking precautions about spreading infection and listening to your body can go a long way in getting you back into action without serious problems.

What works for General Health?

Getting everything you need for optimal health from your diet is a great concept, but 80% of Americans don't even eat the recommended minimum 5 servings of fruits and vegetables a day. So supplements, starting with a high-quality multivitamin, are an addition most health experts recommend. What else is important for general health? Some of the most important supplements to add daily include Soy Protein to promote weight loss, heart and bone health, Calcium and Potassium for bone and heart health, and Spirulina and Colostrum for a healthy immune system.


Soy Protein: shown to promote weight loss, lower cholesterol, reduce the risk of bone loss and soothe menopausal symptoms.

Soy is a naturally low-calorie, low carbohydrate super food that is an excellent vegetarian protein source. Soybeans are the only beans considered a complete protein because they contain all eight essential amino acids. Soy contains more protein than milk without the saturated fat or cholesterol. Yet soy is high in fiber and is a low-glycemic index food, which helps regulate blood sugar and insulin fluctuations. Soy protein, either in shakes or in foods, has been shown to effectively promote weight loss.



The FDA approved heart health claim "soy Protein, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease" indicates that soy protein should be included in every adult's regimen. Soy protein has also been shown to to reduce the risk of bone loss, as well as soothe hot flashes and other menopause-related discomfort. Don't wait to supplement your diet with soy protein!



Calcium: the most well-studied, essential supplement for life-long health and well-being.

The need for calcium starts early and continues your entire life. Calcium is essential for bone development and cell function and has been proven in the highest quality clinical studies to effectively treat high blood pressure, premenstrual syndrome and bone loss. Yet USDA studies show that 55% of men and 78% of women do not get enough calcium in their diet. This is why many healthcare professionals recommend supplemental calcium to people of all ages.



Calcium has been clinically proven to prevent and treat bone loss and osteoporosis, a disease that frequently causes older adults, especially women, to suffer from porous bones that easily fracture. Calcium has been show to safely and naturally lower high blood pressure. And studies show that calcium helps alleviate premenstrual symptoms like water retention and pain. At any age, even if you get some calcium in your diet, calcium supplementation is not only helpful, it is essential.



Spirulina: the best plant protein source also strengthens the immune system.

Spirulina, a blue-green algae filled with vitamins and essential nutrients, has been consumed by people in Mexico and Africa for thousands of years. It is rich in vitamin E, beta-carotene, B vitamins, and gamma linolenic acid or GLA , an essential fatty acid. Spirulina is also packed with amino acids, and is the best source of protein from a plant.



Clinical studies show that Spirulina can increase the production of Natural Killer cells in the blood stream, helping strengthen the immune system to fight off viruses and cancer. Spirulina has also been shown to block some of the allergic reaction in people with nasal allergies. If eating algae isn't your cup of tea, Spirulina is also available in supplement form.



Potassium: essential for heart, digestive, muscular and skeletal health.

Potassium is a mineral that is important for normal heart, digestive and muscular function. It helps the kidneys function normally and plays a key role in cardiac, skeletal, and smooth muscle contraction. Low levels of potassium have been linked with high blood pressure, increased risk of stroke and poor lung function. High dietary intake of potassium is recommended for optimal heart health and to help preserve bone mass and prevent osteoporosis. Potassium is found in fruits, vegetables and legumes, and also in supplement form.



Colostrum: life's first food provides multiple immune and growth factors for a strong immune system.

Colostrum is life's first food, produced by the female of the species within 72 hours after giving birth. Colostrum is essential immune protection which can be critical to the survival of the offspring. Bovine Colostrum has been used in India for thousands of years by Ayurvedic physicians. Colostrum has also been used in Scandinavian countries. In the U.S. Colostrum was used as an early antibiotic before the discovery of penicillin and other antibiotics. Colostrum's health benefits have been studied and documented by western scientists since the late 18th Century.



The modern medical community has conducted thousands of published scientific and clinical studies demonstrating the immune protective and health enhancing properties of Colostrum. There are two major ways that Colostrum has been shown to support health. First, Colostrum provides multiple immune factors and natural antibodies to provide a strong support for the immune system. Second, Colostrum has growth factors which build and repair lean muscle and aid stamina. As we age, we lose immune and growth factors, leading to weakness and illness. Now there is a scientifically proven, natural way to replace them - Colostrum.