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We all feel that we are not having enough sugar, barring the last week of the year, because heck, we were celebrating. But ask yourself in all genuinity, is that actually true? There is added sugar in your everyday packaged and processed foods, which goes uncounted. Moreover, cutting down on it does not require you to deprive yourself or go to extreme diets. Not many know that excess sugar in the diet activates the ageing process. And trust us when we say, it's harmful effects can be as bad as smoking and drinking alcohol. Coming to sugar, you may argue that even fruits have fructose (which is a form of sugar), but your body can process fructose that is consumed as part of a whole fruit. This is because along with natural sugar, your body is also getting fiber, which slows down the absorption of sugar in the bloodstream. However, what you eat and drink in the form of processed foods and packaged foods has sugar that is highly processed and is devoid of dietary fiber. There is good evidence that this fructose actually leads to addiction, which is harmful in the long run. To cut down sugar from your diet, it is best to cut out sugars in all forms for a minimum of 7 days. A lot of people felt that when they quit sugar for 7 days at a stretch, they were able to resist it better than before. And if you actually crave for it too much, pick a whole fruit instead of picking a processed sugar variety. Also start reading food labels while picking packaged foods. Also, do not be fooled by terms like honey, nectar, brown sugar or beet sugar, they all are added sugars, which should be avoided. Also, this by no standards mean you are eliminating sugar from your body, instead you are now getting it from healthy sources. If you can stick to this plan, cravings will fade sooner than you will ever know... And whenever you decide to add back some amount of sugar, do it mindfully so it does not sabotage your weight loss goals.

Excerpt from:
Weight Loss: Let 2020 be the year of less sugar - Times of India

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Greggs, the UKs largest bakery chain, will end speculation about its hotly anticipated new vegan snack by launching a meat-free version of its popular steak bake.

Since the runaway success of its meatless sausage roll, the chain which serves more than 6 million customers a week from its 2,000 outlets has been working to develop vegan versions of its other bestselling items.

The new product arrives on Greggs shelves at the start of Veganuary a growing movement that encourages people to embrace plant-based diets during January.

The vegan steak bake has been created to mirror some of the original snacks features, including 96 thin layers of puff pastry but without the egg glaze. The filling is made with pieces of the fungi-based protein Quorn instead of beef, mixed with diced onions and meat-free gravy.

Costing from 1.55, it will go on sale in 1,300 shops from Thursday before being rolled out to the remaining 700 outlets on 16 January.

Greggs chief executive, Roger Whiteside, said: Our vegan sausage roll launch was a huge success and weve been working tirelessly to expand our vegan-friendly offering and provide more delicious savoury food on-the-go options for people looking to reduce their meat intake.

Greggs vegan sausage roll also with a bespoke Quorn filling launched in January 2019 and has become one of its top 10 bestselling products, helping company sales soar by 13.4%. The chain says only 14% of the products customers are strictly vegan, with two-thirds aiming to reduce their meat intake.

Speculation about its successor has been mounting for months but has been rife for the last few days after a sign for a steak bake was spotted in a store and circulated on social media.

The launch comes as retailers expand their vegan and plant-based offerings amid the growing popularity of flexitarian diets where a largely vegetable-based diet is supplemented occasionally with meat.

The Co-op chain is rolling out a new vegan range, called Gro, featuring 35 products, including alternatives to its steak bake, chilli con carne and sticky toffee pudding, that will be stocked in 2,000 stores and up to 4,000 independent retailers through its wholesale operation. The Co-op already offers almost 120 vegan wines but its entire beer and cider range will become vegan in 2020.

This month Waitrose is doubling its vegan range, adding more than 30 new own-label and branded products, of which many are first to market. They include crisp-crumbed fishless goujons made from banana blossom a flesh flower that hails from south-east Asia and a pizza topped with vegan pepperoni.

Meanwhile, diners at KFC will from Thursday be able to buy its new vegan burger now a permanent item on its menu after the success of an earlier trial. The fast-food chains usual finger lickin good chicken breast is replaced with a Quorn fillet coated in herbs and spices.

More than 100,000 people have already pledged to stick to a plant-based diet for Veganuary, double the number who took part last year.

Link:
Greggs launches meatless steak bake to beef up its vegan range - The Guardian

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The success of early lactation performance, metabolic disorders, udder health and fertility are all linked to the diet fed during the dry period.

Although a ration may look adequate on paper, it is important to check it is the diet being consumed.

Feed sorting, for example, will affect nutrient intake. Therefore, regular checks are necessary both in the dry period, at calving and post-calving to ensure the diet is doing its job.

Sean Hughes from Shropshire Farm Vets gives advice on how to assess whether your dry cow ration is working effectively.

See also: 5 key considerations when feeding minerals to dairy cows

Why it matters

The primary aim of dry cow feeding is to maintain body condition, maximise mammary development and prime the immune system.

How to assess it, and targets

The target daily intakes for Holstein cattle in the close-up dry period should be 12-14kg of dry matter (DM).

It is hard to assess individual intakes, so this needs to be assessed on a group basis. It may be time consuming to weigh feed in and out, but it can tell you a lot about whether your cows are eating enough, if they are sorting food and getting the correct dietary balance.

You can also sieve the leftover ration which can tell you if chop length it is correct.

Troubleshooting problems

Feed intake can be affected by:

Why it matters

Rumen fill scores are a good indication of nutritional status of the animal.

See also: Video guide to carrying out rumen fill scores

It quantifies the intake of feed and its rate of passage of feed over the previous few hours.

How to assess, and targets

Cows can be scored at any time of the day. However, its best to score at random times to give you an overall impression of rumen fill throughout the day. The ideal score varies for different breeds, however dry cows should score either 4 or 5 (see below).

Ideally, rumen fill scores should be conducted after a change in the diet. This may not mean a change of ingredients, but rather a change in the silage clamp being used, or batch of straw, for example.

Score 4= The skin under the lumbar vertebrae curves outwards. No para lumber fossa is visible behind the last rib.

Score 5= The lumbar vertebrae are not visible as the rumen is well filled. The skin over the whole belly is quite tight. There is no visible transition between the flank and ribs.

Troubleshooting problems

See troubleshooting problems associated with intakes above.

Why it matters

A rumen audit can help assess whether a diet is working efficiently in order to maximise production and avoid health issues.

See also:How to carry out cow muck assessments

How to assess, and targets

Troubleshooting problems

If a problem is found it is most likely diet related. If the starch is too high in the diet, this can cause acid loading.

Why it matters

Blood tests taken in the dry period and post calving can tell you a lot about the energy, protein and mineral status of an animal and will give you an overall picture at a herd level.

How to assess, and targets

Troubleshooting problems

If the mineral status isnt correct, go back to the drawing board and look at the diets mineral availability from forages and additional ingredients.

Ketosis occurs in cattle when energy demands (e.g. high milk production) exceed energy intake and result in a negative energy balance. Ketotic cows often have low blood glucose (blood sugar) concentrations.

If you are getting high levels of ketones in blood tests or ketotic cows, then you need to address the energy availability or intakes in either the dry cow ration or fresh cow ration.

See troubleshooting problems associated with intakes for more detail.

Kathy Horniblow

Why it matters

Noting down any issues that occur at or around calving will help you quantify if there are any problems.

Clinical milk fever is one of the biggest issues at calving and is associated with the ration in the dry period.

Other conditions affected by the transition diet include dystocia (calving difficulties), retained foetal membranes, metritis, ketosis, left displaced abomasum and mastitis.

How to assess, and targets

Regularly check your records to see if there are any trends and that your levels are not exceeding the targets. Targets are:

Troubleshooting problems

Milk fever: The transition diet should prime the cow ready for calving. If the DCAB is too high (positive) it can affect calcium metabolism from the bones.

By adding anionic salts such as magnesium chloride to the dry cow ration you acidify the blood, making calcium more readily available at the point of calving.

The other issues can also be diet linked. If a cow is in negative energy balance at calving and calcium levels are low, then her immune system will struggle, predisposing her to the conditions mentioned above.

Using a refractometer to assess cattle performance Billypix

Why it matters

More than half of calf deaths occur with the first six weeks of life and can often be associated with poor colostrum quality and intake as well as disease.

See also:Rethinking cattle performance video: How to use a refractometer to test colostrum quality

How to assess, and targets

The target is <3% calf mortality. Good record-keeping is essential to monitor this at a herd level.

Its important to assess colostrum quality, this can be done by using a Brix refractometer. High-quality colostrum can be defined as having at least 50g/L IgG with a reading above 22% on a refractometer.

You can also take bloods from calves within the first days of life to assess the absorption of antibodies from the colostrum.

Troubleshooting problems

The process of colostrum production begins several weeks before calving. During this time, large amounts of immunoglobulins (IgG) (antibodies) are transferred from the bloodstream of the cow into colostrum.

Mineral and nutrient status during the dry period will influence colostrum quality. Assessing colostrum quality and passive transfer will highlight potential transition issues.

Stress and disease can also affect colostrum production. It is important dry cows remain in stable groups, as changing the social environment throughout the dry period can impact intakes and increase stress.

See the original post:
How to assess if your dry cow ration is working effectively - FarmersWeekly

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Running is one of those sports you can pick up at any point, at any skill level and you won't even need any special gear either although some is recommended for added comfort, like decent running shoes, a good running watch and some running headphones wouldn't hurt either. If you want to get fit in 2020 and have been thinking about staring to run regularly, we'll give five reasons why you should start running and some tips on what to wear, too.

Running regularly has a range of benefits, including improved physical and mental health, but it can also make you sleep better and some studies suggest it can improve your memory, too. Whether the last statement is true or not, running certainly has more benefits than drawbacks, and if you embark on the journey of becoming a runner, you won't regret it, on the contrary.

Once you started running, you will see and feel the benefits of it very soon. It is easy for runners to lose weight fast, as detailed below, but on top of that, running can also help you maintain weight loss easier, unlike 'just' going on a diet, for example.

Read the below reasons if you need one last nudge to start running...

You can just go for a run at any point during the day, especially if you are not doing a tempo session. Saying that, stretching before and especially after your runs is recommended, to loosen up the muscles a bit. Get a foam roller or another massage tool, they are fairly inexpensive but work great nevertheless.

Also, after your runs, drink some water to replace the water that left your body through sweating. If you are going for longer runs anything around or over an hour take some water with you using a reusable water bottle. We don't want to further pollute the environment with single use plastics.

Eating right is also important when it comes to running and in general, too. Try not to eat anything half an hour prior to your run, but ideally leave an hour this. After your runs, especially if you went for a longer run, consider eating or drinking something with high protein content, let it be protein snacks, protein powder shake or just some nuts and fruit.

Running indoors or outdoors will improve your mood

(Image credit: Getty Images)

Everyone has heard of the runner's high, this feeling of euphoria that runners experience when they devour the miles. Exercising and running in particular releases endorphins in your body which will make you feel happier. Endorphins are natural pain relievers and its release in the body is an evolutionary response to different forms of stress, one of these being long-distance running.

If you haven't tried running before, don;t imagine runner's high as being under the influence of drugs. You won't find running easier because of it but you will have a feeling that you wouldn't mind doing it again, immediately after you finished running.

The more you run, the more often you will feel this and the more endorphin will be released in your body, making you a more balanced and happier person overall.

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Running will help you lose weight faster

(Image credit: Saucony)

Kind of an obvious one next: running being a cardio exercise can effectively help you lose weight fast(er). It's pretty simple, when you run, you spend a lot of energy moving your body forward, which burns more calories, which in turn will help you lose weight fast.

Of course, it will all go in vain if you will reward yourself after the running sessions with something unhealthy. A calorific reward system is the worst things you can do to yourself if you actually want to lose weight and be healthy. By saying "I ran for 30 minutes today, I deserve this pizza", you will effectively take in more calories than before and will actually gain weight as opposed to losing it.

For the best results, here is the formula you need to follow:

Losing weight fast = running regularly + consuming calories around maintenance level + using a non-calorific reward system

With this method, you will start losing weight very soon and will also improve your overall health in the same time. Don't try to swap having 2 pizzas for lunch and zero exercise for going running every day and eating leaf salad only. Be sensible and gradually change your lifestyle so it sticks.

Lose weight and keep it off with running

(Image credit: Getty Images)

There is a lesser known law called Wolfe's Law, which states that if you put your bones under stress, they will regenerate to be stronger in response to this stress. Running does in fact put pressure on your bones and therefore, by running regularly, your bones will get stronger, too.

This will only be true, however, if you improve your diet as well as go for regular runs. Poor diet and exercising can actually make your bones weaker and can also result in the loss of muscle mass. At the end of the day, you are what you eat and if you want a healthy body, you will have to feed it healthy foodstuff.

Avoid processed food especially fast food and introduce more fibrous items into your diet, especially vegetables. To clarify, you don't need to swap your whole diet to vegetables. What you can do, though, is to start logging your calories to see how much you eat, and then swap some of the bad calories to good ones.

In summary: running will improve your bone health, but only if you eat right and supply your body with the right nutrients.

Running can significantly improve your quality of life

(Image credit: Getty Images)

This, again, is one of the more well-known benefits of running. Running regularly will improve your heart-health as well as your circulation. What does this mean?

From the National Center for Biotechnology Information: "[Running] is a highly aerobic activity that utilises both fatty acids and carbohydrates for energy. The typical runner tends to have a slow resting pulse rate and a high maximal oxygen consumption. Echocardiographic studies show that distance runners' ... hearts are more efficient than those of sedentary people, pumping a larger volume per beat."

Running will change your body (in a good way) and especially your heart, and will make you more efficient with your energy expenditure overall. Your heart will become more resilient and you will be less prone to illnesses.

Running will make you sleep better

(Image credit: Getty Images)

Increased physical activity can improve your sleep quality significantly. It does this by tiring your body out more and also by reducing stress levels. This will make you sleep better and spend more time in deep sleep which will also make you less stressed overall.

As you can see, once you started the process, exercising regularly can have a snowball-effect on your health, let it be physical or mental. All it needs is a bit of a push and you to get moving. Once that's done, you will find more energy not just for running, but for other activities in your life too, which again will further improve your health, even in short term.

As mentioned above, you won't need an awful lot of gear to start running. That's not to say you wouldn't benefit from having the proper gear at your service on your jogs or runs.

If you are just starting out, you most likely won't need the best gear, so as much as the Garmin Forerunner 945 is a top running watch and the Hoka One One Carbon X is a great running shoe, you can opt in for less advanced gear and still reap the benefits of support.

(Image credit: New Balance)

Weighing just over 200 grams, the FuelCell Rebel is a lightweight shoe. It uses the Trace Fiber upper construction that uses precision stitching in key areas but keeps the upper thin and airy.

The main concern of the New Balance FuelCell Rebel is the forward propulsion; its main aim is to move you forward. The FuelCell midsole is a two-part rebound system that doesn't rock your feet but bounces you back up. It's not as firm and well rounded as the Asics Metaride or the Hoka One One Carbon X, more springy and bouncy.

(Image credit: Garmin)

Garmin's mid-range GPS running smartwatch, the Garmin Forerunner 245, uses the latest HR sensor technology the market leading company has to offer, as well as having integrated memory to store music, making it perfect for those smartphone-free running sessions. Battery life is also excellent, up to seven days in smartwatch mode, take that, Apple Watch!

(Image credit: Soundcore)

Without a doubt, the Soundcore Spirit X Sports wins on being the best value for money headphones for runners. For the price, you'll get a pair of sweatproof Bluetooth headphones with up to eight hours of listening time. Granted, the sound is not superior but definitely decent enough to deliver a bit more than just squeaky noise during your runs.

Continue reading here:
5 reasons why you should try running and the best running gear you'll need - T3

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Happy New Year! If your resolution is to lose some weight, boost your energy levels or simply jumpstart a healthier 2020, Ive got you covered with these five easy, attainable and effective tips.

I call them my Fast 5 because if you stick to them, youll be able to see results quickly and they're so easy you can start doing them today no equipment or special tools required!

Each day, enjoy a breakfast thats filled with satiating protein and fiber. This combo will keep your blood sugar steady so youll feel filled, fueled and energized until lunchtime. Translation: youll be able to rock through your morning to-do list every day of the week. Feel free to enjoy coffee or tea (sans extra sugar) alongside your morning meal.

TODAY

Need a little more a.m. inspiration? Sip on this easy-to-make Berry Protein Smoothie (get the recipe here). It's packed with Greek yogurt for extra protein.

Water is necessary to maintain a healthy metabolism. Plus, drinking one or two glasses before meals can help fill you up, so you will naturally eat less. Sometimes when you feel hungry, it's actually your body's way of telling you that you're thirsty. Go ahead and guzzle a 16-ounce glass of water (flat or sparkling, your choice) 30 minutes ahead of your meal.

No more lunching in your car or snacking as you walk around the office. Make it a rule that you can only eat when sitting down. This will help you focus on savoring whats in front of you and prevent you from becoming distracted and unaware that youre full. Kick mindless eating to the curb for all mealtimes with this simple step.

Youre more likely to eat nourishing, healthful foods when theyre in plain sight, so keep fresh fruits, vegetables, or whole grain popcorn visible. Do this, and when that afternoon hunger inevitably strikes, youll be reaching for apples, grapes and carrots ... instead of potato chips, cookies and pretzels.

Dancing is a terrific way to get your blood flowing and it will get your entire body moving. Plus, its so much fun and can instantly elevate your mood and mental outlook for the day. Choose a few of your favorite fast-paced songs and groove your way into a healthier 2020.

Do you want to "Kickstart a Healthy Routine" in 2020 so you can be fit and fabulous? Fill out the information below and tell us why!

For more healthy tips and easy recipes, follow Joy on Instagram, Facebook andTwitter.

Read more:
Joy Bauer's 'Fast 5' tips will help you lose weight and boost energy in 2020 - TODAY

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Youve been working your butt off for weeks at the gym. Youve got the sweat and sore muscles to prove it. But, for some reason, the scale hasnt budged. Or worse, the number you see on the dial has been creeping up.

If weight loss, at its most basic level, is a matter of calories in and calories out, it's reasonable to assume it's possible to burn off those extra calories in the gym and lose weight without making any diet modifications. But science has begun to show that we might want to examine this mindset a bit more skeptically.

While you may not want to cancel your gym membership just yet, the inescapable truth of weight loss is that exercise doesn't compensate for a poor diet.

Regular exercise can prevent or help manage a slew of health issues from cancer to heart disease to Alzheimers and arthritis. But losing a lot of weight isn't chief among exercise's many benefits.

Instead, focusing on the first part of the calories in, calories out" equation may be the most effective approach to slimming down.

Typically, people are able to lose much more from caloric restriction than from exercisesimply because the caloric expenditure with your typical exercise regime 30 minutes most days of the week doesnt translate to very much weight loss, says Jennifer Kuk, a kinesiologist at York University in Toronto, over email.

Losing a pound a week requires a calorie deficit of 3,500 calories, or 500 calories per day. You can accomplish this through diet, exercise or a combination of both approaches. But it seems that diet and exercise aren't equally effective.

"The reason dieting may be more effective than just exercise is because exercising would take a ton more activity and effort to create a 500- to 700-calorie deficit, says YasiAnsari, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, in an email.

To put this in perspective, a 155-pound person would burn roughly 500 calories from an hour of high-impact aerobics or by walking for 90 minutes at a rate of 4.5 mph.

So, in other words, don't expect much from those quick trips to the gym. Someone who started exercising 30 minutes almost every day would probably lose about a pound over the course of a month, Kuk says. For most people trying to lose weight, that would be downright disappointing. (Its no wonder that half of all new gym customers drop off by the end of January.)

Whats worse than experiencing little or no weight loss while exercising? Gaining weight. That's right: Sometimes an exercise program can cause the opposite of its intended effect.

One study from a team of Arizona State University researchers tracked 81 sedentary, overweight women over a 12-week exercise program that consisted of 30 minutes of brisk treadmill walking three times per week. Surprisingly, most of the women didnt lose pounds by becoming more active and more than half of them gained weight.

Another study from researchers at Louisiana State University followed 200 overweight men and women enrolled in a supervised aerobic exercise program over the course of six months. The study found that the participants ended up compensating for the calories lost to working out by eating more. As a result, many participants didn't lose weight, or they gained it.

Some people will find that they are hungrier with exercise and that their body will try to protect themselves against weight loss by increasing hunger, and they lose less weight than expected, Kuk says. This is more commonly reported in women.

It is technically possible to lose weight simply by working out albeit with caveats.

Some studies have demonstrated that exercise alone can create a calorie deficit thatslarge enough to generate weight loss. But for the average person, the required intensity and time commitment about an hour every day can be difficult to stick to.

Most [people] will have problems exercising one hour per day at a moderate intensity every day to equal the weight loss you would get from your typical diet, Kuk says.

Most health professionals recommend implementing both approaches caloriecontrol and exercise when losing weight. And this is probably pretty sound advice.

But where exercise might be more helpful is keeping weight off once we've lost it. A recent study from the University of Colorado Anschutz Health and Wellness Center revealed that exercise plays a greater role than diet in sustaining substantial weight loss.

No matter your weight or fitness goals, remember that the health benefits of a balanceddiet and exercise regime go far beyond a number on the scale.

Eating better and exercise can improve your health even if you dont lose a single pound, Kuk says.

A 2011 study found that adopting a healthy diet andmoderate exercise can reduce obese people's risk of cardiovascular diseaseand diabetes, regardless of whether they lost weight or not.

And, it's a controversial idea, but some researchers think you can be "fat but fit." In other words, your fitness ability, regardless of weight, might play a major role in overall health.

So, if you find yourself frustrated the next time you step on the scale, Kuk recommends asking yourself why you're trying to lose weight in the first place.

Many try to lose weight because of the clear bias and stigma in our society I believe that for most people who are trying to lose weight, society is the problem, not the individual. This is not to say that we should not try to eat well or exercise regularly but this is a message for all of us, not just those with weight obesity, Kuk says.

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Exercise Has Many Health Benefits. Weight Loss Isn't Really One of Them - Discover Magazine

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Did you make a New Year's resolution to lose weight? Dana Sturtevant, MS, RD, LD and Hilary Kinavey, MS, LPC are not fans of that resolution. The Educators and Activists stopped by to tell us why we need to stop focusing on weight and shared what we should be doing instead.

1.The weight loss industry is a failed paradigm. The most consistent effect of weight loss at two years is weight gain (Mann et al, 2007). It wont be different this time, and this is not your fault. Dieting follows a predictable cycle of initial enthusiasm and excitement (the honeymoon phase), followed by hunger, cravings, worry and fear, and backlash eating (falling off the program). The $60 billion industry depends on you blaming yourself when their plan fails so youll come back for more. 80% of New Years resolutions fail by February, according to U.S. News and World Report (2018).

2.Our bodies have strong negative physiological and psychological responses to dieting -- including metabolic changes, body distrust, disconnection from hunger and satiety signals, and increased body shame and self-loathing. These responses impact your health and well-being.

3.Watching your calories, restricting food, and exercising to make up for eating should not be equated with the pursuit of health. These hyper-vigilant behaviors are commonly associated with eating disorders and disordered eating. Weight loss does not necessarily increase health gain. Many health concerns can be improved without a change in BMI. Cosmetic fitness is not the same as metabolic fitness.

Theres nothing magical about this time of year. Its really no different than any other time of year. Most of the time sustainable change happens as a result of incremental behavior changes that occur consistently over a long period of time.

Beware of diets in disguise. The weight loss industry knows that the word diet has become a 4 letter word, so theyve found all kinds of ways to repackage their offerings as lifestyle interventions while continuing to collude with the dieting mind. Focus on weight-neutral self care: self care for the sake of self care.

If you have a long history of dieting, disordered eating, and weight cycling, shift your focus to HEALING your relationship with food and body. Behavior change will always be temporary when it is rooted in (body) shame.

Rediscover, embody and allow for pleasure. Many people give up pleasure in the name of health. When the things we are doing to take care of ourselves connect us to pleasure and joy, they are much more sustainable. And the body benefits most from what we do consistently and predictably. What way of caring for yourself is sustainable?

Focus on C work. Avoid approaching things with rigidity and perfectionism (its probably a sign you are dieting). We tell folks some of the time but not all of the time.

Root self-care practices in weight-neutrality and trust your body to sort out the weight. We have less control over our bodies than weve been taught to believe. Weight may change as a side effect of self-care, but when we center weight, we show up with a dieting mind, pursue change with rigidity and perfectionism, and any changes made (and weight lost) are not sustainable.

Read the original:
Why We Need to Stop Making Weight-Loss Resolutions - KATU

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MOUNT HOPE, W.Va. (WVVA) In 2019, West Virginia tipped the scales as the heaviest state in the nation with more than 30 percent of the population affected by obesity.

As many will make it their goal to lose weight in the New Year, one Mount Hope man's journey to weight loss is inspiring others.

Two years ago, the doctor's reports for George Stepp of Mount Hope weren't coming back like they used to. Everything that was supposed to be down was up and so was his weight.

"Little things like mowing the grass, I'd have to stop several times. I couldn't breathe. Cholesterol was high. Blood Pressure was high."

Months earlier his wife Dreama had started a new weight loss program call TOPS (Take Pounds Off Sensibly). The diet consisted of community meetings, weigh ins, food swaps, and exercise.

"He came with his wife. She had been successful and lost 60 pounds so George joined," explained regional Chapter Leader Renae McGinnis.

It wasn't Keto, Adkins, Paleo, Weight Watchers, Dash, or the Nordic Diet. It was plain old fashioned math.

"I cut out pancakes, sausage, biscuits, gravy for breakfast and starting eating healthier options like oatmeal and toast," explained Stepp.

They were small changes over time that Stepp said paid off. "Write down what you eat, look at the calories....you'll realize how bad the food is you are eating."

As for exercise, the diet does not require any fancy gym membership, but simply the ability to get up and get moving. "Don't wait until tomorrow. Start today."

To find your local TOPS chapter, visit https://www.tops.org/

See more here:
Mount Hope man inspires others with weight loss journey in New Year - WVVA TV

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On the day I delivered my fifth child, no one seemed to have answers for me. I was scared for my unborn son, scared for us both.

His umbilical cord was wrapped around his neck. My blood pressure kept crashing. His heart rate kept dropping. My insulin was through the roof and I often felt like I was going to pass out. A few times, I did.

I tend to think of myself as a resilient person, but I couldnt stop the tears from coming. I just kept asking the nurses and doctors over and over, Are you going to deliver this baby, or are you going to let him die?

I knew the delivery wasnt going to be easy; this pregnancy had been challenging since day one. But I never imagined things would get so bad.

Misti Hernandez

I was 325 pounds and pre-diabetic. When I became pregnant, I developed gestational diabetes, a type of diabetes that can develop after women conceive. So I struggled throughout my whole pregnancy with low blood sugar. There were times when I fainted and had to be hospitalized. At 36 weeks, I was admitted to the hospital because I had pre-eclampsia, a.k.a. high blood pressure that can creep up in your third trimester. I was so unhealthy at the time that childbirth could have been fatal for me and my child. And if Im being honest, while I was lying in my hospital bed, writhing in pain, I didnt know if either of us were going to make it.

And yet, after hours of panic and then only two pushes, there he was. Out came my sweet, little Agustin. Born August 5, 2016, at 1:20 p.m. at Redding Medical Center in Redding, CA.

He was so beautiful. Words cant even describe how relieved I felt. I thought seeing him alive and healthy meant that I could finally breathe.

But when I got to bed that night, I literally couldn't. Every time I closed my eyes, it felt like I couldnt get any air. I didnt sleep one wink.

The next morning, I called my doctor and was re-admitted to the hospital. They found out my blood pressure was dangerously high. Like 299 over 290 or something like that. Post-partum hypertension. Ill never forget the color on my husbands face as they wheeled me into my room: pale white. He thought he was going to lose me again. I couldnt bare it.

Nurses and doctors rushed in and out of my room, ripping my clothes off, giving me shots, feeding me pills. They kept doing everything they could to get my blood pressure down. Nothing was working. Even after 10 hours of trying, no one could figure out how to fix it. So they shipped me off to a cardiac unit to get answers, and fortunately after nine days of treatment, my numbers got back down within a safe range. I was finally cleared to go back home to my family and reunite with my newborn.

Gosh, I missed him so much. We had just gone through hell together, and it was really hard to be apart from him. Then, at home, I couldnt even breastfeed him. The radiation I was subjected to during tests on my heart was too toxic. You see, I had never been able to produce breastmilk until I had Agustin and I thought this was my chance to finally experience that connection with my baby. But when the doctors warned me against it, I was heartbroken.

Misti Hernandez

I felt like because of my health, I was failing not only Agustin but all of my kids. I was always tired, and everything hurt. I sat in front of the TV instead of playing with my kids outside. I tapped out of the Annual Family Christmas Tree Hunting every year, without fail. I couldnt go on amusement park rides because I couldnt fit.

I do everything for my kids to get into the right schools, see the right doctors. Everything. But during those early days with Agustin, I was really starting to believe that I was a bad mother. I also couldnt help but think about my own mom and how much I needed her when I was younger. I thought about those four heavy words on her death certificate: ccomplications from morbid obesity.

She died from congestive heart failure when she was 54. I nearly died during childbirth at 34.

As I left the hospital, I was reminded of the vow I made when I was younger: I was going to give my children the life that my mother couldnt give me.

I have love for my mom. I really do.

But she was a mess. And maybe that wasnt completely her fault. I think she was dealing with some mental illness.

She was a single mom on welfare, trying to raise me and my sister, Amber, in California. She didnt feed us well. We always just ate the bare minimum. You know, unhealthy stuff like ramen and those mac and cheese boxes with the yellow powder you mix with water. But because she wasnt much of a provider, and because it was hard to predict when I was going to get my next meal, I ended up developing an unhealthy relationship with food.

I remember one time when I was sick in the hospital with a bone marrow infection, and my grandma sent me boxes and boxes of chocolates. I would just have my way with them. I see now that I used food to cope with my pain and my emotions, to make up for what my mother couldnt provide.

Misti Hernandez

On top of that, I didnt have the best self-image when it came to my body. In my mind I was always the fat one," which is crazy to me because when I look back at pictures now, I wasnt that big of a kid. I was definitely bigger than my sister, though, who was always really skinny. Kids used call me all sorts of awful names, and I just got used to it. So what did it matter if I stuffed my face with chocolates? I was the "fat sister."

Things changed once I met my now-husband, Santiago. We moved 10 hours south to Oxnard, and I was finally free.

Free to create a new life and a safe home. I could eat what I wanted, when I wanted, and how I wanted. Pizza. Burgers. A whole lot of Mexican food. I was so happy. And years later we felt good enough to move back to Anderson. Before Agustin was born, we had four amazing children: Santiago Jr., Alfredo, Olivia, and Benjamin.

With each pregnancy, I gained a bunch of weight that I never really managed to shave off. I tried going to a weight loss doctor one time and he had me on all of these pills and shots. I tried starving myself on a 500-calorie diet. My weight would yo-yo, and my doctor would shame me every time I didnt lose enough pounds.

So I just kept eating. And I wasnt physically active at all. I was so focused on taking care of my kids and working 24-hour weekend shifts at a local group home to earn money for my family; I thought I didnt have any more energy to exercise. But the bigger I became, the more I hated myself. I got to a point where I wasnt enjoying life anymore. I wouldnt say that I was depressed, but I just stopped caring. I was just surviving, and I felt like life wasnt going to get any better.

Until I nearly died giving birth.

I decided on that day in 2016 that things had to get better because I had five kids to live for. I had so much to live for. And I knew the changes I had to make were going to be some of my hardest, but I had nothing to lose but my life.

When I was released from the cardiac unit, the doctors told me I needed to be on bed rest for a while. I nodded OK." But in my head, all I could think was hell no.

As soon as I got home, I wrapped Agustin on my chest and started walking.

It was absolutely awful.

Everything hurt: my ankles, my feet, my back. Everything. It was so hard to breathe, and my chest was on fire. The whole time I was worried that my blood pressure would spike again, and Id be back in the ER. But Im telling you, I was so determined. And I guess I had a little help. Now I dont believe in heaven or hell, but during those first few walks, I talked to my mom, wherever she was. I told her that I wasnt going to end up like her and I wasn't going to give up on myself anymore.

So I walked every day. If I felt tempted to sit and watch TV, Id take a walk. If I felt like putting something in my mouth, I would take a walk. And at first, I started small. First it was down the block. Then it got easier and I could walk a mile down the street. It got to the point where I was walking four to eight miles a day. Id put Agustin in the stroller and walk or jog around the park (about two miles), a couple times a day.

I even started cutting carbs throughout the week and only drank water. (Man, I cant tell you how hard it was to give up Diet Coke.) By the time 2017 arrived, I lost 50 pounds from cutting carbs and walking. I was starting to feel better.

And Id love to tell you that every year after that, things just kept getting better and I lost all of this weight from taking long strolls. But there were lots of moments when I felt like throwing in the towel. One day, I fell and injured my knee. Doctors refused to do surgery because of my weight, so I was in a wheelchair for a while and unable to exercise. In 2018, doctors discovered I also had polycystic ovary syndrome (PCOS), which can make it difficult for anyone to lose weightlet alone someone recovering from a fall. But then I tried the ketogenic diet and lost 20 pounds within a month. Within 3 months, my blood pressure and blood sugar were back to normal and I got off all of my meds. Ive been living the keto life ever since.

Once I got my eating under control, I turned again to fitness. But this time, I wanted to build muscle. What I didnt realize at the time was that a good gym can be really hard to get.

Finding a place where you feel safe and welcome is not easy when youre new to fitness and dont have that perfect, cookie-cutter gym body. Every time I walked into a gym, I felt like I was bothering people. It was intimidating and uncomfortable. I thought I would never find my spot.

Then I walked into Anytime Fitness and everyone there was smiling, friendly. People of all shapes, sizes, colors, and fitness levels. Everyday, normal people. I started to let my guard down, especially once I met the now-manager Joseph Verdejo. When he sat me down and talked to me about my goals and what I wanted for my life, I felt like he really cared about what I had to say. I signed up for a membership that day.

Misti Hernandez

And I signed my sister, too (#sorrynotsorry, Amber!). I didnt want to undertake my fitness journey alone. But I quickly realized that wasnt going to be a problem. In the beginning, Joseph put me in group classes with Tracy O'Callaghan who worked with women ages 50 and up. I was 37 and Im not going to lie: I was afraid that I wasnt going to keep up with them. But I was instantly hooked despite having my butt kicked. I realized I loved having a coach and a community that was going to push me harder than I could push myself. I immediately upgraded my membership for unlimited classes.

Kettlebells. HIIT. Strength training. It was all hard as hell, but I wanted to do it. And then Joseph paired me up with a personal trainer, Calvin Stahl, who is absolutely amazing. In 2016 he was battling brain cancer. So even though hes much younger than me and were both very different people, we both understood what its like to fight for your life. He still keeps me motivated.

Misti Hernandez

At some point, I started coming to the gym every daysometimes two or three times a dayeven though there were moments when I felt guilty about being away from my kids. (You know, that old story.) I had to remind myself that I was doing this for all of us.

I set little goals for myself. Lets lose 10 pounds. Now lets lose 50. And I was surprised to find that I just kept crushing them and crushing them. Today, Im proud to say that Ive lost 159 pounds since starting my journey; that I have a passionate love/hate relationship with kettlebells (Im working on getting my booty back); and my focus is not about losing weight anymore. One of my next major goals is to be able to master pushups by my 40th birthday.

Misti Hernandez

Now, I have so much energy. Im a proud soccer mom who is able to shuttle my son Benjamin to all his games and practices. My daughter, Olivia, is a Girl Scout, and I love being her troops co-leader. Im even making plans to pivot my career and become a personal trainer. My dream is to show women that if I can do it, they can do it.

Honestly, the radical changes in my life are almost unbelievable, and I know part of the reason I was able to stick with this journey is because of the deep relationships Ive formed at the gym. I mean, all of the women in these classes are like sisters. Before and after workouts, we counsel each other on our marital problems or kids, we go out for dinner and drinks. Every single one of these women is so inspirational. Theyve helped me tremendously with my confidence.

Misti Hernandez

For a while, I wouldnt be caught dead wearing a cut-off shirt. I didnt want you to see the saggy skin hanging from my arms. I was so ashamed of it. I still kind of am. But my gym sisters, they are always telling me: Misti, look how strong youve become. Look at everything youve accomplished. It took a little prodding, but now Im not afraid to wear a tank top at the gym anymore.

When Anytime Fitness chose me as one of their National Success Story winners for my weight loss transformation, I was floored.

I couldn't comprehend why they would choose me, one of four winners out of 4 million members. The company flew me out to their headquarters in Minnesota for a ceremony. They gave me a trophy, $1,000, and I had to give a speech. Before I left for Woodbury, the Anytime crew filmed me in the gym to tell my story. And when they played it on the big screen at HQ, I started crying.

I just couldnt believe the woman I saw in that video. Like, Who is that? I didnt realize how amazing my story was. When youre living through hardships, you dont really see the whole picture, you know? I was so inspired by myself that night.

Heck, I still watch that video on YouTube. Like, all the time. And Im not afraid to talk at the screen either. Like, This lady is so friggin awesome. And my kids are like, Mom, thats you!"

I know this all probably sounds conceited, but you have to understand: Its still really hard for me to look at my body and understand that thats me. The body dysmorphia that you experience after losing so much weight is incredibly strange. I have to keep reminding myself that Im still the same Misti.

I still curse like a sailor.

I still have a big heart.

And Im still the woman wholl tell you that your outfit looks bonkersthat is, only if you ask me. (I like to tell it as it is. No sugar coating!)

And in some ways, I still have the same brain. The same thoughts. That same dark voice that says Im uglythat Im not worthy. I have hated myself for so many years. Its not something that I can just switch off by working out more or changing my diet.

So every day I have to look into my eyes in the mirror and give myself a pep talk. Remind myself of my why, tell myself I am worthy of happiness, and that I've got this! Ive got Olivia OBriens song Love Myself on repeat, by the way. That usually gets me going in the morning.

But on the days when it feels particularly hard to love myself like Olivia, I know Ive got people in my life who lift me up. Like my family, my girls at the gymand the boy who nearly killed me.

Agustin.

Hes three now and he struggles with autism. For him, that means words can be difficult. But every day, Agustin says this one phrase to me. One that makes me tear up sometimes. Hell grab my arms and play with them like they are silly putty. Then I look into his big brown eyes and he says, Mommy, youre beautiful.

Every single day he says this.

And I just melt. Because not only is he filled with such unconditional love, but he is my reminder of the day I decided to save my own life.

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At 325 Pounds, I Almost Died Giving Birth. Then, I Lost 159 Pounds and Took Back My Life. - Prevention.com

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Q: I always hear about fiber. Why is that so critical to a healthy diet? And what is the right ratio of fiber to carbs?

A: Fiber isthe f word that everyone shoulduse more frequently. Many people only think about fiber for digestive health, but it does so much more than help you stay regular. Fiber helps you debloat, detox and even turn on your body's natural ability to lose weight.

First, let's start off by defining what it is: Fiber is an indigestible carbohydrate that is found in plants. Whereas most carbohydrates are broken down into sugar molecules, fiber passes through the body undigested. As it does so, it takes with it bile acids, which helps to decrease cholesterol levels. Fiber also takes a while to be digested, which helps keep you feeling full and plays a role in regulating hunger. Lastly, it adds bulk to the waste product in your intestines and contributes to digestive regularity.

The study added to the mounting research that people who eat more fiber weigh less than their counterparts who eat fewer grams of fiber daily.

While high-fiber foods tend to be healthy, what proved even more relevant to the weight loss study wasthat tadiet high in fruits and vegetables was easier to stick to than the other, more structured approach. Fiver moves through the body without elevating blood sugar, so one reason for the weight loss results may have been related to the fact that when you eat a high fiber diet, insulin levels stay even, and the body never gets the signal to "store extra calories as fat" but just instead either burns them off or moves them along through the digestive track and out.

But thats not all-- eating a high fiber diet has been linked to a reduction in many serious diseases. The Academy of Nutrition and Dietetics recommends that everyone consume plenty of daily fiber from plant foods, because higher intakes of dietary fiber reduces the risk of developing several chronic diseases, including cardiovascular disease, type 2 diabetes, and some cancers, and have been associated with lower body weights. Yet, with only 1 in 10 American adults eating enough veggies, most people dont meet their daily fiber needs.

Women should eat 25 grams of fiber daily, while men need 38 grams. Fiber is most abundant in fruits, veggies, whole grains, beans and legumes. If youre looking to up your fiber game, start by filling half of your plate at every meal with a combination of fruits and vegetables. Many plant-based proteins, like beans, legumes and soy, are also rich in fiber, so make sure you get plenty of protein at each meal. Youll also find it in processed foods, but dont be fooled.

Lookat the nutrition label and do the math tocompute the carbs to fiber ratio. If its around a 6:1 or 5:1 ratio, that's five carb grams to 1 fiber gram, you know the product has plenty of fiber. If its higher than that, it might be worth choosing another option. For example, a slice of bread with 20 grams of carbs and 5 grams of fiber (4:1 ratio) is a better choice than one that has 20 grams of carbs and 2 grams of fiber (10:1).

Use these numbers more as a guideline than a hard and fast rule. Youre allowed to indulge in foods that you love that arent full of fiber, but try to make sure you get plenty of the f word every day to ensure a happy and healthy life.

Do you have a question for our experts? Email us at info@thebeet.com and your question could be answered in an upcoming column.

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Want to Lose Weight and Be Healthier? Just Add Fiber, Says a Nutritionist - The Beet

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