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How this woman lost 183 pounds by following these 5 steps

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When Carly Bernard fractured her ankle in May 2015, she struggled to use her crutches. She simply couldn’t support her 407-pound body with them so she laid on the couch.

After a week of being immobile, she realized she could no longer live like this — something had to change. Bernard transformed her life, and today she’s down 183 pounds.

“Self-doubt is what weighed me down for so long that I feared that I couldn’t do it,” Bernard, 27, told TODAY. “It can be done.”

Even as a child, Bernard — who lives in Cambridge, Ontario, near Toronto — was overweight. She remembers her pediatrician telling her she needed to lose weight, but she couldn’t understand why.

By the time she was 13, the 5-foot-2-inch girl weighed more than 300 pounds and felt uncomfortable in her body. That’s when she went on her first crash diet.

“I started to become more self-conscious about my weight and I wanted to fit in and look like the other girls,” she said.

She started crash dieting and limiting her calories, which helped her drop 50 pounds, but she wasn’t eating enough food. So she turned to a more manageable weight-loss plan, but because she was eating a normal amount of calories again, she gained weight.

As a junior in high school, she decided to give it another go and joined the same weight-loss plan again and lost 70 pounds. But when she got to college, she started eating the way most kids do — lots of junk and fast food. She was also busy with school, and didn’t have time to focus on a healthy lifestyle and gained 50 pounds back.

When she was bedridden at only 25, thanks to her weight and broken ankle, she knew she could no longer ignore it. She joined Weight Watchers and started working with a trainer at the gym.

At first, exercise felt challenging.

“I could barely do five minutes on the Stair Master,” she said.

But she slowly built up her stamina. Now, three days a week she lifts weights for an hour, and three days, she does cardio for an hour. Bernard also cut fast food and soda from her diet, helping her quickly drop 50 pounds. Just losing the initial weight made it easier for her to exercise.

“I used to get out of breath just walking down the street,” she said. “It’s weird; I have so much more energy.”

In a little less than two years, Bernard lost 183 pounds and weighs 224 pounds. While she wants to lose more weight, she doesn’t have an end number in mind; she wants to be at 27 percent body fat. But she’s more focused on maintaining her healthy lifestyle.

“It is not going to happen overnight,” she said.

Bernard, who tracks her progress on Instagram, provided advice for others hoping to lose weight.

  1. Set realistic goals.

When she first started, Bernard set manageable goals, such as losing five pounds or eating more vegetables. That helped her keep focused without feeling overwhelmed.

  1. Don’t cut everything from your diet.

Even though Bernard ditched soda and fast food, she didn’t entirely cut sugar or carbs.

“I have what I consider a cheat day,” she said. “I don’t want to cut anything out completely because if I miss it I will go back to my old habits.”

  1. Food is fuel not a crutch.

“I am an emotional eater. I eat when I am sad and stressed,” she said.

Instead of eating her emotions, she learned to cope with them. Bernard focused on creating healthy habits, such as thinking of food as fuel instead of a crutch.

  1. It’s a lifestyle change.

Maintaining a healthy weight takes commitment. While that might seem daunting, Bernard thinks of it as fun.

“It’s a life-long journey, not a quick fix and you need to enjoy it,” she said. “Don’t be afraid to try new things. Enjoy the journey!”

  1. Treat yourself!

After reaching a milestone, Bernard rewards herself with a gift, such as new piece of clothing. She feels it’s important to celebrate her successes with something that isn’t food. And this helps keep her motivated.

Resource: Today/Meghan Holohan

 

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Early Signs Of Heart Conditions

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Heart disease is easier to treat when detected early, according to The Mayo Clinic. You might not be diagnosed with cardiovascular disease until you have a heart attack, angina, stroke or heart failure, so it’s important to watch for symptoms.

Signs and symptoms of these deadly conditions depend on what type of heart disease you have, and not all cardiovascular problems come with warning signs.

People who are 60 or older, are overweight, or have diabetes, high cholesterol, or high blood pressure are already at increased risk of heart disease.

“The more risk factors you have,” Vincent Bufalino, MD, an American Heart Association spokesman, told WebMD, “the more you should be concerned about anything that might be heart-related.”

Chest discomfort — like pain, tightness, or pressure — is the most common sign of heart danger. It can be a sign of a blocked artery or impending heart attack. Other indicators of cardiac arrest include nausea, indigestion, heartburn, or stomach pain, WebMD reported.

Another classic heart attack symptom is pain that spreads down the left arm.

The American Heart Association identified many early signs of heart failure, suggesting a physical evaluation if you experience two of the potential warning signs. Symptoms include shortness of breath, chronic coughing or wheezing, fluid buildup, fatigue or lightheadedness, nausea, confusion or impaired thinking, and high heart rate.

Heart disease is the leading cause of death for both men and women in the U.S., according to the Centers for Disease Control and Prevention. Each year, about 610,000 Americans are casualties of heart disease, which is about 25 percent of overall deaths in the country.

Resource: msn/LifeStyle/Kelsey Drain

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  • Supports healthy levels of blood pressure that are already within a normal range *
  • Provides essential vitamins, minerals, and fiber for proper functioning of the human body *
  • It helps your body produce nitric oxide (NO) to improve the functions of the circulatory, immune, and nervous systems. L-arginine and L-Citrulline trigger cells to produce and recycle more nitric oxide. *

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Study Reveals Another Health Benefit of Vitamin D

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Growing up, our bodies require vitamin D in order to absorb calcium and promote bone growth. Humans mostly get this nutrient from sunlight — we produce the vitamin when our skin is exposed to the ultraviolet rays — while supplements also offer the health benefits required throughout life.

A new study published in Frontiers has revealed that vitamin D may also improve, or even prevent, metabolic syndrome. Recent research has also linked the supplement to disease prevention, longer lifespan, strong bones, and more.

Metabolic syndrome refers to a group of factors that increases your risk for heart disease and other health problems, like diabetes and stroke, according to the National Heart, Lung, and Blood Institute. The main cause is thought to be a diet high in fat or carbohydrates.

Researchers behind the new study found that vitamin D deficiency is necessary for this syndrome to progress in mice, Medical XPress reported.

After studying mice, it’s clear that vitamin D supplementation improves metabolic syndrome in these creatures. Moving forward, researchers will see if the effect is the same in humans.

“A sufficient dietary vitamin D supplement can partially but significantly antagonize metabolic syndrome caused by high fat diet in mice,” said researcher Stephen Pandol, according to Medical XPress. “These are amounts equivalent to the dietary recommendations for humans.”

Additionally, they discovered that an insufficient supply of vitamin D aggravates the imbalance in gut flora. An overabundance of bad gut bacteria can lead to constipation or chronic diarrhea, intestinal gas and chronic bad breath.

Another recent study also linked vitamin D to disease prevention and a longer lifespan in worms, Medical Daily reported.

Resource: Kelsey Drain

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5 Afternoon Habits for Healthy Weight Loss

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Stay Hydrated

Water is essential for healthy weight loss. Not only does top trainer Chris Powell suggest drinking warm water in order to stay full, but research has shown that drinking 16 ounces of water before meals is proven to help with weight loss. While this is a great habit, be sure to refill your water bottle throughout the day, or if you don’t get up that often, set an alarm to remind yourself to drink.

Snack Right

Sugary or sodium-laden snacks are (unfortunately) always available. Coming prepped to work with your own healthy snacks ready to go will make resisting temptation easier. In the morning, cut up some fresh fruit or veggies, or create one of these healthy snacks full of nuts for a dose of protein and omega-3s.

Get Up and Out

Something as short as a 10-minute break to rev up your body can do wonders. Get outside for a walk with a co-worker during lunchtime as a proactive way to promote weight loss – and get sunshine as an added bonus.

Pack a Lunch

Taking the time to pack a healthy lunch one of the best ways to stay committed to a healthy meal plan. Most of the time when you do takeout, the calorie count is a mystery, since many foods aren’t labeled. Being able to account for all the ingredients in your food will help you stay committed to your weight-loss goals – and not be surprised by what you’re actually eating.

Don’t Skip the Gym

At the end of a hard workday, it’s easy to make an excuse and not head to the gym or take that run. Keep yourself motivated and know that skipping your workout is not an option. Remember why you’re on this healthy track, and what you’re striving for. And honestly, who couldn’t use an extra boost of endorphins after a tough meeting?

Fuente: msn/LifeStyle

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Cardiologists Refuse To Eat These Foods

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You can eat healthy foods only, but if you smoke a lot and are not physically active, you’re not less likely to have congestive heart failure, Dr. Clyde W. Yancy, Chief of Cardiology in the Department of Medicine at Northwestern University, says. Better diet should be a part of a comprehensive healthy routine that includes more exercise and, most importantly, portion control, Dr. Yancy says. “It’s not just about what we eat but also about the way we consume calories,” he adds. “Moderation has successfully proven to be key to success.”

  • Any processed or frozen foods

“These typically contain chemicals, additives and preservatives that are not healthy,” Dr. Kevin Campbell, , world-renowned cardiologist, says. “Fresh foods provide much better nutrients and have fewer calories. “These processed foods often contain flavor enhancers that are artificially produced. In addition, these foods always contain a very high sodium load,” he adds.

·        Sodas or soft drinks

“These are empty calorie foods,” Dr. Campbell says. “They have no nutritional value and are very calorie dense. They contribute to obesity,” he adds. Diet soda is in some ways even worse than the regular version. They are slowly killing you in several ways.

·        Chips

“These are foods that are loaded with calories, often fried and have little or no nutritional value,” Dr. Campbell says. Potato chips also fall in the category of foods that are aging you because they are often made with olestra, a fat substitute that adds no fat, calories or cholesterol. But it sticks to vitamins A, E, D and K and carotenoids, which are antioxidant nutrients, and flushes them out of the body, according to a study.

  • Fried foods

“There is no reason to ever eat anything fried,” Dr. Yancy says. “It has absolutely no cardiovascular benefits.” The second you start to fry foods; the oil becomes carcinogenic. When oil and fat are exposed to very high temperatures, free radicals are formed. The trans fats in these foods cause inflammation in the body. They raise your bad cholesterol and clog and stiffen the arteries. Bad fats disrupt the thyroid’s ability to produce enough hormone.

·        Too much alcohol

“Small amount of wine – a glass per night at most – can be beneficial,” Dr. Yancy says. “But not more.” Then you’re consuming too many empty calories and sugar. Alcohol can trigger symptoms of atrial fibrillation (arrhythmia), which increases the risk of stroke by five times. Excess consumption of alcohol stops the liver from making the materials that help the blood to clot.

·        Bacon

There is too much fat in bacon, Dr. David Fischman, co-director of the Cardiac Catheterization Laboratory at Thomas Jefferson University, says. Nitrates help these foods keep their color for longer but they are not doing your body any favors. They can convert to nitrite, causing the formation of nitrosamines, which are carcinogenic chemicals, according to the CDC.

·        Cold cuts

These processed meats are very high in sodium and fat, too, Dr. Fischman says. “Turkey is less fatty but it has a lot of salt. ”Consuming too much of it can lead, to hypertension and damaged blood vessels, among other serious health problems.

·        Hot dogs

“They should not be staple food for anyone,” Dr. Fischman says. They are too processed and have too much salt.

·        Cheese

Too much cheese it not good for you because it is very high in calories, Dr. Fischman says. “It’s OK to have pizza once in a while but not every night for dinner.” Cheese has about 100 calories per ounce, on average, and a lot of fat – 6 to 9 grams per ounce, most of which is saturated, according to the University of California at Berkley.

·        Canned foods

“Anything that is in a can is very high in sodium because this is what they use to preserve the food,” Dr. Fischman says. “It’s always better to have fresh food. “I don’t care if you eat organic or non-organic fruits and vegetables,” he adds, “just eat more of them.”

·        Sweets

Refined sugar is toxic to the body, especially if consumed in large amounts. It causes insulin spikes, which lead to weight gain,” Dr. Fischman says. Your bad cholesterol levels also go up. The body does not like to have a lot of sugar but the muscles, which use it for energy, don’t have enough room for it. The extra gets stored in your fat cells, which is like the body’s dumping ground.

·        Baked goods

“They are high in calories, fat and sugar,” Dr. Fischman says. Make them at home because then you’re more likely to use less sugar and butter instead of hydrogenated oil, he adds. This is a kind of trans fat that is really bad for you. Companies don’t have to list trans fats on the ingredient label unless there are more than 0.5g.

·        Microwave dinners

These fit into the “anything in a box” category, Dr. Fischman says. In general, “they are preserved with too much sodium and are very high in calorie content.”

·        Ice cream

“Every time I see an overweight patient, my first question is ‘If I open your fridge, will I find ice cream?’ The answer usually is ‘yes,’” Dr. Fischman says. “Get rid of it.” It is very high in calories and fat, and it contributes to high cholesterol levels.

·        Energy drinks

“Absolutely not,” Dr. Fischman says. “Especially not mixed with alcohol.” Both are high in wasted calories and sugar. Energy drinks have too much caffeine, one of the most dangerous legal drugs, which leads to high blood pressure and racing heart, he adds.

Resource: Hristina Byrnes

 

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NutriBlend is a delicious whole food supplement, fortified with a complete synergetic mix of protein, vitamins, minerals, fruits, vegetables, and mushrooms. It is designed to provide your body with all it’s daily nutritional and caloric needs, helping you to stay active and feel great.
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Add some fruit to NutriBlend with your favorite juice and blend, or just add water and stir. Any way you make it, the exotic blend of berries and rich chocolate flavors will satisfy your cravings without having to eat empty calories.
Treat yourself to a NutriBlend today and Nurture yourself and your body!

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  • Helps maintain a healthy weight *
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Information:

www.myblw.com

Steve Moretta CEO

 

Lunch lady loses 100 pounds… on cafeteria diet

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The elementary school cafeteria manager lost 100 pounds after she ate only the meals she was serving to students.

Of all the ways to slim down, Tammy McRae’s approach probably included more animal crackers and fish sticks than most diets.

The elementary school cafeteria manager lost 100 pounds after she ate only the meals she was serving to students at George Washington Carver Elementary in Baytown, Texas.

“I feel like I’ve just been born. I feel so much better, healthier,” McRae, 47, told TODAY. “I feel good and when you feel good, that’s what you project.”

Her unorthodox weight-loss journey began last fall when she weighed 265 pounds. At 5 feet 4 inches tall, it firmly put her in the obese BMI category.

One year later, she’s at 165 pounds and feeling in control of her life.

Here is how she did it:

How she gained the weight

The extra pounds crept up on McRae after the birth of her second child and she was never able to lose them, she said. She also loved indulging in fast food, pizza and desserts. After a while, she didn’t even try to slim down.

“I had just pretty much given up and resigned myself to: ‘This is my life, I’m fat,'” she noted.

The moment she decided to lose weight

McRae was promoted to cafeteria manager last fall and began to interact with parents in a supervisor role for the first time. After one particular meeting, she felt she wasn’t being taken seriously as someone in charge of nutrition while obese at the same time. She vowed to change.

“I wanted to start living a healthier life,” McRae recalled. “I want to live. I’m going to have grandkids one day and I want to be around.”

Why she chose her own cafeteria food

It started by accident. Kids would often ask McRae whether she had tried a particular item on the menu. She began to taste their food so she could tell them what she liked. After a while, she noticed a difference.

“I started to feel better when the weight started to come off. And I thought, I’m just going to eat their food every day,” McRae said. “It’s delicious — at least ours is.”

What she eats

McRae tries to eat about 1,200 calories a day. For the last year, she’s been eating the same breakfast and lunch that’s prepared for the kids at her school. She likes that she knows the exact calorie counts and portion sizes.

This month’s menu for elementary school students in her district includes items such as a cheesy egg biscuit or cereal, accompanied by fruit, for breakfast. Lunch might be chicken salad or turkey & cheese wrap.

For dinner, McRae tries to stay with items on the school menu, eating cereal or a fruit parfait, or taking a school recipe home and preparing lasagna, for example.

“It was just what worked for me, it may not work for everyone else,” she noted.

How she deals with setbacks and cravings

She’s had plenty of moments when she’s given into cravings — it’s human to do so, but the goal is to just not give up, she said.

“If I have a craving for chocolate, I will eat it. I just don’t eat a large quantity. I’ve learned portion control,” McRae added.

Finding a support group is a big part of success, she found. The ladies who work with her in the cafeteria would often say “You can do it,” which helped her stick to her plan. If you can’t find support around you, look for it online.

“Don’t listen to any negativity. No haters,” McRae advised. “It’s not for them, it’s for you.”

How she feels today

She continues her cafeteria eating plan and is happy with her weight.

“I’m very satisfied at 165 pounds. After you’ve been almost 300 pounds, you’ll take anything in the 100s,” McRae said.

Her approach isn’t for everyone, so she advised others who want to lose weight to find whatever works for them.

“Don’t wait another day and say I’ll do it tomorrow. Do it today,” she said.

RESOURCE: MSN/LIFESTYLE/A. Pawlowski

BLW – BestLife Worldwide

NutriBlend

NutriBlend is a delicious whole food supplement, fortified with a complete synergetic mix of protein, vitamins, minerals, fruits, vegetables, and mushrooms. It is designed to provide your body with all it’s daily nutritional and caloric needs, helping you to stay active and feel great.
NutriBlend is not just a energy enhancing protein shake; it contains many essential nutrients to nourish your body and promotes elimination of wastes and toxins that can make you feel lethargic. *
Add some fruit to NutriBlend with your favorite juice and blend, or just add water and stir. Any way you make it, the exotic blend of berries and rich chocolate flavors will satisfy your cravings without having to eat empty calories.
Treat yourself to a NutriBlend today and Nurture yourself and your body!

Key Benefits

  • Promotes weight loss *
  • Helps maintain a healthy weight *
  • Helps to eliminate wastes and toxins *
  • Excellent source of protein *
  • Comes in two delicious natural flavors *

* These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent disease.

 

To improve cardiovascular fitness

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You should walk 3 to 5 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing harder but not gasping for air. Warm up and cool down in addition to the time spent at the faster pace.

If you are walking for weight loss you will probably need to a minimum 45 to 60 minutes 5 days a week at a moderate to brisk pace. Walking faster will burn more calories in the same amount of time. However, do increase both mileage and pace slowly to prevent injury.

Another way to begin your walking program is to add more activity throughout your day. Using a pedometer to track steps can be a great motivational tool. A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day.

Walking technique: WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride. Be sure to keep hydrated before and after your walk.

Above all, enjoy the wonderful benefits of walking and the chance to breathe deep as you reconnect physically and mentally with yourself. Connect with nature as you walk the paths  and trails that our community has to offer!.

Resource: YMCA

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