Ask Ade Rai: How do you measure health; ways to eat your greens

Ade Rai is Indonesia’s most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. As a big man with a lot to say, he enjoys going against stereotypes. Every few weeks, he will be offering professional advice through his column.

Hi Mr. Rai,
I am confused by the sheer number of health parameters out there. The ideal bodyweight, the BMI, the circumference method, and so on. Is there a particular method you can actually recommend I follow? How do we know if we are healthy? Thank you.
R. Barrett
Jakarta

Hi Mr. Barrett,
I really appreciate your questions as they are fundamental when it comes to health. For me, peak health is a state where our body and mind are at peak efficiency. And how do we know? It is quite simple actually. What we need to do is examine how we feel about our own body shape and well-being today, also at the habits we’ve developed over the years. When these three elements are in line, it is quite safe to say we are indeed healthy.
As for the “technical side”, instead of following just one parameter, why not combine those parameters and challenge ourselves against them?
Maintain a lower body fat level.
A healthy male’s body fat level should not exceed 25 percent of his own bodyweight. A healthy female’s body fat level should not be more than 30 percent of her own bodyweight. We can have our body fat level checked at a fitness center for free.
Try to have a bodyweight above height — 120 (male) or height — 115 (female)
A 1.70-meter-tall male shouldn’t weigh less than 50 kilograms, and a 1.50-meter female shouldn’t weigh less than 35 kilograms.
Check blood regularly
Whenever performing a regular blood check, try to have all readings within the normal range. When reading(s) are outside the normal range, don’t panick. See what went wrong and try to improve exercise and dietary habits. Some areas to check are: hormone levels, blood fats, acidity level, and inflammation levels.
It doesn’t hurt to measure bodily circumferences
Especially our waist and hips, followed by chest, arms, thighs and calves.
I believe that when you’ve built healthy habits, results will follow. I also believe, physical health and mental health come as one package, one cannot exist without the other.

Hello Ade Rai,
I hate vegetables although I know they are good for our health. But I just can’t bring myself to put those greens in my mouth. Is there any way I could stay healthy without them? I am 46 years old and so far I feel fine, although my LDL cholesterol is around 200.
Dessy
Bali
Hello there Dessy,
Thank you for your question.
Vegetables are human’s primary source of important nutrients like vitamins, minerals, fiber, chlorophyll, enzymes, as well as wide arrays of antioxidants and bioflavonoids that cannot be found in other food sources. So to hope to maintain good health without them is like to hope to be financially stable without any source of income.
I understand it is hard for you to chew even a leaf, or a bowl of fresh garden salad. Somehow you must try to have enough of these greens to support your health. One way to do this is to blend greens with fruits. I don’t mean you should “juice” them because I am well aware that juicing tend to separate the water from the rind, while in fact, the rind contains all the important nutrients I just mentioned. Blending will allow for a more wholesome intake of fruits and vegetables. Try some of the following recipes, you’ll be surprised at how nice they taste and how fresh you feel!

Blend 1:    Carrot + Papaya + Le-mon + Cucumber
Blend 2:    Cucumber + Tomato + Buk Choy + Pineapple
Blend 3:    Apple + Bean Sprouts + Pineapple + Spinach
Blend 4:    Beet + Lemon + Chinese Cabbage + Lettuce
Blend 5:    Strawberry + Orange + Cucumber + Choy Sun
…and the list goes on!

In a simple and quick way, we can easily take in 15 quality, lively nutrients twice a day.
It is like a multivitamin drink rich in nutrients but low in calories. It doesn’t harm to have them up to three times a day. Once for breakfast, and twice as snacks in between meals.
We can even add a tablespoon of olive oil or a teaspoon of ground flax seed for extra essential oils, energy, and fiber.
 In time, you can slowly add vegetables to your plate and have them as whole food rather than a blended drink.
Good luck with the tips and please let me know what you think. Who knows you will share your own recipe the next time you write to me!
Thank you for all your questions. I have enjoyed answering it for you. Please keep your questions coming at ask_aderai@yahoo.com. I personally open and answer the email.


Note: This article is for fitness information purpose only. It is not intended to diagnose, treat, cure, or prevent diseases. Please consult your physician before beginning any exercise or nutritional program. Views and suggestions provided are strictly individual and may not be suitable for individuals with similar conditions or profiles. Ade Rai and The Jakarta Post have exercised good faith in presenting the safest measures known at the time of writing. The writer and/or the Post do not assume responsibility for any injury or loss from applying the information presented in the column.