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honeyWould you have every thought something so simple from nature could be so powerful, actually heal and prevent so many health issues? I knew raw honey was healthy but really didn’t know it was this powerful until I began reading the studies and research on honey. Honey belongs in your kitchen next to every NutriBullet and should be eaten everyday!

Honey is an amazing substance. It’s use a food goes as far back as 8,500 years ago in murals found in Spain and as medicine as far back as 5,000 years ago in Greece, India and China.

Literally, a gift from the honeybee! The honeybee makes honey as food for its baby bees (larvae) and for food for the hive when nectar is in short supply during the winter. Honey is mostly sugar comprised of fructose and sucrose, smaller amounts of other sugars and other nutrients in a water base.

The honeybee transforms nectar into honey through regurgitation of an enzymatic substance into honeycombs and then, through evaporation of enough water, you have honey. Yes, that is how bee’s make honey!

Now the good stuff!

Honey has outstanding health properties. It’s amazing when you see honey is just sugars, water and a small amount of other nutrients. Fake honey does not provide the health benefits that real raw honey does.

The reviews on raw honey for diabetes is mixed, however if consumed in small amounts the studies are positive and show it can lower fasting blood sugar levels. However, some studies show no increase in fasting blood sugar reading but an overall increase in A1c levels (a measure of blood sugar levels over three months).

Medical and research studies tell us many positive things about honey. Let’s look at a few.

1) Honey has antioxidant properties that reduce inflammation through out our body.

2) Honey is heart protective and can help prevent cardiovascular disease.

3) Honey has very powerful immune boosting and heart protecting enzymes and antioxidants.

4) Honey has antibiotic properties. It cured a case of MRSA when powerful antibiotics couldn’t. I personally witnessed this event. Doctors a century ago used honey as a surgical dressing because it is very antibiotic.

5) Honey can keep skin supple and can help reduce scaring because it keeps skin hydrated.

6) Honey is great for digestive support because it acts as prebiotic and kills bad bacteria. Studies show honey can help heal ulcers.

7) Honey is very effective for a sour throat when mixed with lemon juice and sipped on as a warm tea.

8) Studies show honey lowers blood LDL (bad kind) cholesterol levels, raises blood HDL (good kind) levels and lowers blood triglyceride levels.

9) Honey is a great source of energy for athletes and helps athletes recover from vigorous exercise. It is a superior energy source and it’s antioxidant and anti-inflammatory effects are muscle and cardio protective.

10) Honey mixed with Ceylon cinnamon, ginger, turmeric and green tea makes a very powerful anti-inflammatory drink. (if you use a lot of cinnamon you should only use Ceylon cinnamon. The other type of cinnamon found in most grocery store is a variety called cassia cinnamon. Cassia cinnamon has coumarin, a toxic compound that can damage your liver if consumed in higher quantities.)

11) Honey is an excellent sugar replacement for diabetics. Some studies show raw honey can lower fasting blood sugar levels, while other studies show it also raises A1c levels and lowers fasting blood sugar levels. This may sound confusing. If you are diabetic I would recommend using raw honey in place of any other sugars. Because honey is much sweeter than sugar it takes much less for the same sweetness effect.

A Special Honey

Unique Manuka Honey (or UMF Honey) is a honey made from the pollen of the Manuka Tree in New Zealand. It has additional medicinal value because of compounds made specifically from this trees pollen. The call it the The Unique Manuka Factor (UMF). Manuka Honey comes with different ratings of medicinal strength specifying how much of the UMF is in the batch.  There are imitators out there. Active Manuka is not the same as Unique Manuka Honey. Additionally look for the UMF Certification and the container or bottle should state it is bottled and labeled in New Zealand.

These are the UMF ratings specifying its healing activity level.

  • UMF5 to UMF9 are very low activity levels
  • UMF10 to UMF15 are useful levels
  • UMF16 and over are superior levels with very high activity 

Cautions on honey

Always use Raw Unfiltered Honey from local bee growers. Local raw honey retains all of its natural healing nutritional properties when it is raw. Once pasteurized and filtered most of the health benefits are destroyed. Do not give honey to children under 1 year of age.

Do not eat honey made from pollen of the rhododendron flower. It can possible make you sick. http://www.honeybeesuite.com/a-rare-case-of-honey-intoxication-in-seattle/

Summary

Honey has very powerful healing properties, can be used with a variety of spices for additional super health boosting potential. Honey is a healthy sugar replacement and can make recipes and foods taste great while giving us health.  Make this very anti-inflammatory smoothie by mixing 16 ounces of fresh brewed green tea, 1 tbs. of raw honey, 1 tsp. curcumin, 1 tsp Ceylon cinnamon, 1 tsp. fresh ginger, 1/4 tsp cayenne, 1/2 cup organic blueberries, 1/2 cup organic strawberries. Blend and drink throughout the day!

Now that you know how good raw honey is for you, start using it everyday. It will keep you buzzzzzzing, your taste buds and your body will love you for it!

Healthy wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor. Before exercising get your doctors approval.

References:

Honey with high levels of antioxidants can provide protection to healthy human subjects. Schramm DD1, Karim M, Schrader HR, Holt RR, Cardetti M, Keen CL. http://www.ncbi.nlm.nih.gov/pubmed/12617614

The Potential Role of Honey and its Polyphenols in Preventing Heart Diseases: A Review M I Khalil and S A Sulaiman http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3005390/

Cardioactive and vasoactive effects of natural wild honey against cardiac malperformance induced by hyperadrenergic activity. Rakha MK1, Nabil ZI, Hussein AA. http://www.ncbi.nlm.nih.gov/pubmed/18361743

 Antibacterial Efficacy of Raw and Processed Honey P. Mohapatra, V. Thakur, and S. K. Brar  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042689/

Natural honey lowers plasma glucose, C-reactive protein, homocysteine, and blood lipids in healthy, diabetic, and hyperlipidemic subjects: comparison with dextrose and sucrose.http://www.ncbi.nlm.nih.gov/pubmed/15117561

Effects of natural honey consumption in diabetic patients: an 8-week randomized clinical trial.http://www.ncbi.nlm.nih.gov/pubmed/19817641

Nutraceutical values of natural honey and its contribution to human health and wealth http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583289/

Manuka honey inhibits cell division in methicillin-resistant Staphylococcus aureus. Jenkins R, Burton N, Cooper R. http://www.ncbi.nlm.nih.gov/pubmed/21903658

 

A Cycle of Failure

A Cycle of Failure

Our mind is baffling and confusing in the way it processes information from our experiences and actions. The way we perceive different actions and results can make us a success or a failure in our attempts to reach certain goals.

Stay with me, this is deep!

I have clients that have been so emotionally beaten up, they have lost all faith in their ability to lose weight or overcome their lifestyle related health issues. They have failed so many times, they have lost all hope. This emotional beating is self inflicted most of the time. Lets stop self-bullying forever!

I am just going to state this up front; there is power in variety and spontaneity.

Today, lets look at the effect of dieting plans and programs and the restrictions they place on your lifestyle.

Have you heard of the “Fade and Fail” theory? Probably not because I just coined it! It is caused by the destructive power of deprivation.

It’s basically when dieters get so dedicated to a strict routine both with their food intake and exercise, they don’t allow a break occasionally. Normally, these new routines are way outside of their everyday routines, which, they have been doing for years. Now, they are into a routine that is DEPRIVING them of what was once an enjoyment in their life. Eventually they begin to fade in the routine; they begin losing their zest. Suddenly they find themselves secretly eating a chocolate chip cookie or a piece of their favorite pie. They quietly beat themselves up for failing and commit to never cheating again. In the next week it happens again, and in a few more days again. Now they sense failure coming. While indulging in the forbidden, they have a great sense of relief. They begin to feel anger for cheating and then the self-bashing begins. “I am a failure, I can’t do this, I have no will power”. The fade leads to out right failure because after fading 2 or 3 times they are out of the game and feeling ashamed and beaten. Next year, yes they try it again, and have the same results. I practiced the art of fade and fail for years, eventually gaining 220 pounds from it.

Yes, I advocate cheating. But lets call it “treating“, in dietary delights from time to time and or taking a break for a day from your exercise routine! There needs to be room for spontaneity in life. Living within the confines of a strict dietary neighborhood is boring, limiting and not good for us emotionally. Occasionally we need to visit other delights in the dietary world as a treat. Many times these delights can be healthy. Also, that occasional piece of pie is very emotionally fulfilling. It’s the pressure relief valve of life! We can enjoy these treats with a friend or family or just savor it by our selves on the back porch (with a hot mug of hot chocolate or tea).  It nourishes us emotionally and we need that sometimes. It also has enormous power to help us stay on the path of wellness. I call it the Power of the Cheat! Ultimately, it keeps us in the game of developing a healthy lifestyle!

Remove the Ch in Cheat and replace it with TR which now makes it a TREAT and you turn a destructive action into a positive action! Its all about how your mind perceives the action.

Let’s also be real about this. This is not an endorsement to go crazy just because I say it’s OK to treat yourself to an indulgence. I use the 80/20 rule.  This is how you do it. When you feel the urge to have an unhealthy snack, have it and be smart about how much of it you eat. Then, the next time you eat, have a healthy snack or meal. This eliminates the powerful destruction of deprivation in your diet and lifestyle.

I see segments of the weight loss and fitness world developing into such strong followings, they almost exhibit cult like personalities. They certainly aren’t cults but their following of people get so rabid about the approach, if you don’t follow the guidelines you will be looked at as unfaithful to the process or philosophy. In their view you are doomed to failure. Now, this isn’t with everyone or every program but I do see it in many situations.

Lets get this one fact straight. All approaches to weight loss can work for some people, some people temporarily, and not at all for others. Weight loss is about burning more calories than you take in. Anyone can diet and lose weight for a while. Through exercise you can make pounds go away even with a poor diet. You can lose weight in a wide variety of ways BUT 95% of those gain it back over the next couple of years.

Part of the problem is not allowing room in your plans to have an indulgence. Indulgences keep us happy because they are usually your comfort foods. We enjoy them. Frankly, we need them to keep us mentally and emotionally in the healthy living game.

If there is a particular program or plan that seems to make sense to you feel free to modify it, add treats, breaks and spontaneity. This allows you thrive instead of experiencing the fade and fail syndrome that 95% of Americans experience.

Have your treats but keep them to less than 20% of your diet and eat healthy 80% of the time.  Nourishing your body with healthy foods will set it free to build health!

Only a lifestyle change is going to give you a healthier, leaner body that is permanent. It must include treats, dietary pleasures, and plenty of spontaneity so life can be fun and not so regimented.

If you are on a quest to lose weight and get healthier do it the smart way. It comes down to the foods you put in your body. Choose nourishing foods, drink plenty of pure water and move more.

Diets fail and Healthy Lifestyles Excel!

Happy Treating and Healthy Wishes,

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor. Before exercising get your doctors approval.

 

 

This Doesn't Have to Happen But Can If You Ignore It!

This Doesn’t Have to Happen But Can If You Ignore It!

This article doesn’t apply to every over weight person.  But it might be just for you.

When I was at my heaviest weight, 450+ pounds I knew I was fat, that was obvious but I kept telling myself I am not really that big, I carry my weight well.  No one has said anything to me about my weight other than my doctor occasionally suggesting gastric bypass surgery but no other remedies. My friends still like me! Sure my knees and ankles hurt and I have trouble finding chairs to sit in but that was normal for me. Going from overweight to obese to super obese was normal for me as much as I hated it.  Over time the weight increased slowly without me noticing what was really happening, or was I just ignoring the elephant in the room. I guess I just learned to adjust my life around it instead of confronting it.

And them boom! My doctor hit me with the “D” word one day! I was now diabetic. I can’t tell you what a shock that was to me. I really thought I can stay this large and live to 90. The reality in my world was fantasy not fact or anywhere close to real. In fairness he did tell me at some point I would become diabetic but I chose to not believe him. Why should I? He hasn’t seemed concerned about my weight and other than high blood pressure and arthritis I wasn’t dying. I had ignored the elephant in the room for years. Now the elephant was looking me straight in the face and was demanding my attention.  OK, I thought, so what I have diabetes, millions do. (more denial) He prescribed the medication told me how to take it. I had the prescription filled and went home with the intentions of taking the medication………until I read the side effects! Wow, that woke me up from a deep obese hibernation.  The last symptom and most compelling of phrases hit me. It said so innocently “MAY CAUSE DEATH”! How is death a symptom? Death is finality, the end, the exit of breathing and smiling and laughing and life! The elephant in the room was raising his trunk and sounding a loud roar of warning. If the pills didn’t kill me my current condition would. I kept ignoring him for years and now I had to deal with him.

Any time we talk about weight challenges it can be difficult because we as overweight people can be easily embarrassed. It’s very personal. There is a stigma attached to our situation. However, let’s face it, no one grows up aspiring to be overweight or obese.  I certainly never intended to be this heavy and kept trying to pretend it didn’t matter if I was so heavy. But to my health and quality of life and those that loved and cared about me it did matter.

Stop ignoring the elephant in the room. He will eventually get your attention if you don’t. Acknowledge his presence then do something to get him out of the room.

Begin by taking a good long look at yourself in a full length mirror while absolutely butt naked (southern term). Take it all in and say today this is me. Accept this is you, today. If you need to cry, shout, fuss and get on your pity pot for about 10 minutes. Then get pissed off and angry that you allowed this to happen. No one else did it to you, you did it through choices you made.

Now, what isn’t your fault is a lack of healthy dietary and lifestyle knowledge. I had no clue how to eat healthy or live healthy. I was depending on my doctors to give me the knowledge to prevent or fix my situation. They didn’t have it.  If something isn’t working it’s our responsibility to seek out the knowledge to fix it or improve it.

How to get ride of the elephant!

  • Acknowledge him
  • Educate your self about healthy foods and food to avoid.  This blog is a great place to get this knowledge!
  • Fill your days with an abundance of highly nutritious foods, herbs and spices!
  • Stay active everyday by exercising and enjoying physical activities like walking, swimming and cycling.

My elephant was over 200 pounds of fat, diabetes, high blood pressure, sleep apnea, arthritis, etc.. and today he is gone!

Your NutriBullet, your juicer, your healthy diet and your legs are your ticket to a healthy body, mind and spirit.

Eat healthy, keep moving, make people laugh, be of service when possible, be grateful for everything and your elephant will become a picture of health!

I have gone from fat to fit and you can to!!

I conquered Paris Mountain!

I conquered Paris Mountain!

 

 

 

 

 

 

 

 

 

 

 

 

Healthy Wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor. Before exercising get your doctors approval.

 

 

 

 

 

 

The Finish Line!! 100 miles on Day 3 and 256 miles in 3 days!!

The Finish Line!! 100 miles on Day 3 and 256 miles in 3 days!!

The word grateful really doesn’t begin to express how I feel most days now. I have been blessed to have overcome the bondage of obesity and its health problems like diabetes, arthritis and sleep apnea and from being paralyzed for a few months to a life of health and fitness.  It is not often you get the opportunity to get a do over in life or as golfers say “take a Mulligan”! God has given me two and everyday when I wake up he gets my praise and thanks for giving me the courage and strength to fight through these two beast’s.

Losing weight is about acceptance of what caused the issue, (you are not moving enough and eating the wrong foods) dietary and lifestyle knowledge, planning and patience with yourself. Overcoming paralysis is all about having the drive, heart and courage to overcome and move again.  It’s hard to have patience when your legs and hands no longer work.  In both cases you have a choice, do nothing and accept what is happening or change your situation. I was tired of being 450 pounds and I beat that beast!  Then, four years ago I was struck with Guillian Barre Syndrome a form of paralysis.  It took me a year to be able to exercise vigorously again.

There was a period in my life when I really didn’t want to live anymore. I couldn’t get the weight off and couldn’t see that I had a greater purpose waiting once I got through these life challenges. That was over eight years ago and now I just rode a bicycle over 250 miles in 3 days!! I never could have dreamed I would have accomplished this a few years ago.

Special thanks to Lewis McWhite my Vive Team Partner and Jason Leslie my trainer.

This was a special event from a personal perspective,

A Ride to Remember is a ride across South Carolina to raise awareness and funds for the Alzheimer’s Association of South Carolina. Even though this was a cycling event with over 220 cyclist, it was a very special Ride to Remember for me! The three days were fun, yet at times difficult, at times wet and sweaty. We visited small towns all across South Carolina and got to meet and enjoy local residents.

And yes, with this many miles and this many cyclist all types of issues arise. A multitude of flat tires, crashes, broken bikes but never broken spirits. All types of bikes from very expensive to not so expensive, tandem’s (2 people on a bike), vintage bike’s (older bikes) and a bike that looked like a large-scale version of a soap box derby car! If it had 2 wheels and a seat you might have seen it.

Doing an event like this has a feeling of camaraderie and you get this feeling in your gut that you are about to do something special. For some cyclist riding this distance is not a challenge but for many it is their first time doing this kind of distance for 3 days in a row and completing it is very special.  I made many new friends some of which may last a life time. But this journey was special and gave me much more!

You can do anything if you are willing to put in the effort and dedication required to earn it. Most things worth having can’t be bought, they must be earned. Just like respect, integrity, honor, reputation etc… they are earned. Your age doesn’t matter, your gender, race or religion doesn’t matter. The only thing that matters is if you are willing to earn it.

Never in a million years……More coming!

 

Healthy Wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

 

 

922820-junk-foodI am constantly giving you info about what to eat. The best super food, the best herbs and spices to make your food and meals healthier so you can have a life full of vitality. Today we are going in the opposite direction.

Lets’ talk about what you should NOT eat.

Every time you eat something the body can’t recognize as food, the immune system is triggered to detoxify it so it isn’t harmful by destroying it, neutralize it, expelling it or as a last resort quarantine it in fat. This happens when you do not have a good enough detoxing system to destroy, neutralize or expel the toxic compounds. These actions use up a lot of nutritional stores in your body. Our American food system is full of processed and refined foods that contain harmful and even toxic chemicals. In this way, processed and refined foods become nutrient robbers eventually setting you up for potential illness and disease.

Did you realize that more than 2/3rds of your favorite grocery store is made up of refined and processed packaged foods! That’s why you must be able to decipher an ingredient label. Many of the ingredients can be harmful!

Real foods do not need an ingredient label. A tomato is a tomato and broccoli is broccoli. However most of what America eats is not real food. It is food that has been dismantled, then altered, and then added to other non-food ingredients to make a food like product. This food like product has very little natural nutrition and always has ingredients that are not native to the real food it was designed and intended to mimic. Many of these ingredients are preservatives, flavor enhancers, artificial sweeteners, emulsifiers, conditioners and antiseptics (kills bacteria), which can be harmful to our health and should be avoided or certainly limited. There are over 3,000 food chemicals used in the American food supply. Many of which are not allowed in the food industry and system of other countries because those countries consider them unsafe. The fact that America allows potentially harmful chemicals in your foods should be shocking and make you angry! Additionally, these foods also have ingredients that also may contain pesticides and other harmful petrochemicals.

All processed foods are acidic and cause our bodies to lose calcium. This in turn leads to the unhealthy bone conditions conditions like osteoporosis. Additional, this acidic condition also sets up our body to develop other adverse conditions and diseases. Our body needs to be slightly alkaline to support a healthy state of being. We make our bodies more alkaline by eating real foods particularly green foods such as leafy greens.

Typically the shorter an ingredient list the healthier the food.

Reading a Food Label

Reading a food label is your first line of defense in keeping your body healthy. If you don’t know what you are ingesting you are gambling with your health.  The food labels is divided into two major sections; the Nutrition Facts panel and the ingredients list.

Food Label

 

Food manufacturers are sneaky. They can take a high calorie food and divide the servings up into smaller amounts so the calories look less. Knowing how many servings are in a package are very important. Calories from fat are very important to know on the label. You want good fats but not unhealthy fats. This is where the ingredient list is paramount to your health! If the fats are from vegetable oils (other than olive oil, coconut oil or sesame seed oil), or hydrogenated or partially hydrogenated oils put the food product back! These oils are highly inflammatory and harmful.

 

 

 

The ingredients list is by far the most important. It identifies as much as is legally possible what is in your food. I say legally possible because our Federal Laws in some instances will allow food manufacturers to hide some ingredients from you. Why would they do this?

The ingredient list is usually under or beside the Nutrition Facts Panel.

Nutrition facts with ingredient list pizza

 

 

 

 

 

 

 

 

Other countries will not allow certain food ingredients to be used because they are deemed not safe for consumption. The ingredient list below for Pizza Hut Garlic Cheese Bread gives a good example of what other countries don’t allow in their foods.

Pizza Hut Bread US vs UK-2

 

 

 

 

 

 

 

 

 

 

I have always held Chick-fil-A in higher regard that most other fast food chains because they seem to offer less processed foods. However a review of one of their ingredient list has changed my opinion. A restaurant we normally think has healthy food might not be as healthy as we think. Some of their foods may be healthy but the one below is not. Wow, look at some of these ingredients! Shocking! How can chicken breast have 25 ingredients. It is suppose to be the breast cut from a chicken with maybe some spices, not petrochemicals.

Chick-Fil-A-Sandwich ingredinet labelProcessed food are loaded with harmful ingredients that can cause many major health issues. Here is a typical example. In this Chick Fillet Classic Sandwich the chicken has 25 ingredients! That’s right I said chicken! The bun has 33 ingredients! Of course we all know that MSG is very bad for us but who wants polysorbate 80? Pubmed.gov cited the study on Polysorbate 80, which concluded that “polysorbate 80 is a solubilizing agent that can cause severe nonimmunologic anaphylactoid reactions” (http://www.ncbi.nlm.nih.gov/pubmed/16400901). In other words, this agent can suppress your immune system and cause a severe allergic reaction. TBHQ (a preservative made from butane) can cause a variety of health issues and is used in varnishes, lacquers, pesticide products, cosmetics, and perfumes to reduce the evaporation rate and improve stability. How about a little Dimethyl polysiloxane a type of silicone with anti-foaming properties used in cosmetics and a variety of other goods like Silly Putty. This stuff does not sound like food to me, does it to you

Food Additives to Avoid

While FDA generally recognizes most additives on this list as ‘safe,’ there are growing concerns about the safety of many common food additives, if consumed in large quantities. Many countries have banned the ingredients on this list from consumption through foods. Those in bold are the worst and should be avoided.

  1. Sodium nitrate: Added to processed meats to stop bacterial growth. Linked to cancer in humans. (Worst Offender)
  2. Sulfites: Used to keep prepared foods fresh. Can cause breathing difficulties in those sensitive to the ingredient.
  3. Azodicarbonamide: Used in bagels and buns. Can cause asthma.
  4. Potassium bromate: Added to breads to increase volume. Linked to cancer in humans.
  5. Propyl gallate: Added to fat-containing products. Linked to cancer in humans
  6. BHA/BHT: A fat preservative, used in foods to extend shelf life. Linked to cancerous tumor growth.
  7. Propylene glycol: Better known as antifreeze. Thickens dairy products and salad dressing. Deemed ‘generally’ safe by FDA.
  8. Butane: Put in chicken nuggets to keep them tasting fresh. A known carcinogen.
  9. Monosodium glutamate (MSG): Flavor enhancer that can cause headaches. Linked in animal studies to nerve damage, heart problems and seizures.
  10. Disodium inosinate: In snack foods. Contains MSG.
  11. Disodium guanylate: Also used in snack foods, and contains MSG.
  12. Enriched flour: Used in many snack foods. A refined starch that is made from toxic ingredients.
  13. Recombinant Bovine Growth Hormone (rBGH): Geneticially-engineered version of natural growth hormone in cows. Boosts milk production in cows. Contains high levels of IGF-1, which is thought cause various types of cancer.
  14. Refined vegetable oil: Includes soybean oil, corn oil, safflower oil, canola oil, and peanut oil. High in omega-6 fats, which are thought to cause heart disease and cancer.
  15. Sodium benzoate: Used as a preservative in salad dressing and carbonated beverages. A known carcinogen and may cause damage our DNA.
  16. Brominated vegetable oil: Keeps flavor oils in soft drinks suspended. Bromate is a poison and can cause organ damage and birth defects. Not required to be listed on food labels.
  17. Propyl gallate: Found in meats, popcorn, soup mixes and frozen dinners. Shown to cause cancer in rats. Banned in some countries. Deemed safe by FDA.
  18. Olestra: Fat-like substance that is unabsorbed by the body. Used in place of natural fats in some snack foods. Can cause digestive problems, and also not healthy for the heart.
  19. Carrageenan: Stabilizer and thickening agent used in many prepared foods. Can cause ulcers and cancer.
  20. Polysorbate 60: A thickener that is used in baked goods. Can cause cancer in laboratory animals.
  21. Camauba wax: Used in chewing gums and to glaze certain foods. Can cause cancer and tumors.
  22. Magnesium sulphate: Used in tofu, and can cause cancer in laboratory animals.
  23. Chlorine dioxide: Used in bleaching flour. Can cause tumors and hyperactivity in children.
  24. Paraben: Used to stop mold and yeast forming in foods. Can disrupt hormones in the body, and could be linked to breast cancer.
  25. Sodium carboxymethyl cellulose: Used as a thickener in salad dressings. Could cause cancer in high quantities.
  26. Aluminum: A preservative in some packaged foods that can cause cancer

Artificial Sweeteners to Avoid

I would not eat any foods with these ingredients period.

Artificial sweeteners are regulated by FDA, just as food additives are, but this does not apply to products ‘generally recognized as safe.

  1. Saccharin: Carcinogen found to cause bladder cancer in rats. (Worst Offender)
  2. Aspartame: An excitotoxin and thought to be a carcinogen. Can cause dizziness, headaches, blurred vision and stomach problems.
  3. High fructose corn syrup: Sweetener made from corn starch. Made from genetically-modified corn. Causes obesity, diabetes, heart problems, arthritis and insulin resistance.
  4. Acesulfame potassium: Used with other artificial sweeteners in diet sodas and ice cream. Linked to lung and breast tumors in rats.
  5. Sucralose: Splenda. Can cause swelling of liver and kidneys and a shrinkage of the thymus gland.
  6. Agave nectar: Sweetener derived from a cactus. Contains high levels of fructose, which causes insulin resistance, liver disease and inflammation of body tissues.
  7. Bleached starch: Can be used in many dairy products. Thought to be related to asthma and skin irritations.
  8. Tert butylhydroquinone: Used to preserve fish products. Could cause stomach tumors at high doses.

Artificial Food Colorings to Avoid

Food colorings are used to give foods a more attractive appearance, but some experts believe they cause serious health problems, including asthma and hyperactivity in children. If a food has food coloring, it isn’t healthy anyway, avoid it like the plague!!

  1. Red #40: Found in many foods to alter color. All modern food dyes are derived from petroleum. A carcinogen that is linked to cancer in some studies. Also can cause hyperactivity in children. Banned in some European countries. (Worst Offender)
  2. Blue #1: Used in bakery products, candy and soft drinks. Can damage chromosomes and lead to cancer.
  3. Blue #2: Used in candy and pet food beverages. Can cause brain tumors
  4. Citrus red #1: Sprayed on oranges to make them look ripe. Can damage chromosomes and lead to cancer.
  5. Citrus red #2: Used to color oranges. Can cause cancer if you eat the peel.
  6. Green #3: Used in candy and beverages. May cause bladder tumors.
  7. Yellow #5: Used in desserts, candy and baked goods.Thought to cause kidney tumors, according to some studies.
  8. Yellow #6: A carcinogen used in sausage, beverages and baked goods. Thought to cause kidney tumors, according to some studies.
  9. Red #2: A food coloring that may cause both asthma and cancer.
  10. Red #3: A carcinogen. that is added to cherry pie filling, ice cream and baked goods. May cause nerve damage and thyroid cancer.
  11. Caramel coloring: In soft drinks, sauces, pastries and breads. When made with ammonia, it can cause cancer in mice. Food companies not required to disclose if this ingredient is made with ammonia.
  12. Brown HT: Used in many packaged foods. Can cause hyperactivity in children, asthma and cancer.
  13. Orange B: A food dye that is used in hot dog and sausage casings. High doses are bad for the liver and bile duct.
  14. Bixin: Food coloring that can cause hyperactivity in children and asthma.
  15. Norbixin: Food coloring that can cause hyperactivity in children and asthma.
  16. Annatto: Food coloring that can cause hyperactivity in children and asthma.
  17. Table salt (sodium chloride)
  18. Added sugars, table sugar, powered sugar, high fructose corn syrup, corn syrup, etc…

Thank you references:

This list is provided by http://mphprogramslist.com/50-jawdroppingly-toxic-food-additives-to-avoid/

If you eat real food that has not been processed or refined, then it doesn’t need an ingredient list. Just buy organic if possible. Make sure you thoroughly wash your foods very well. For animal foods make sure they are organic, free range, grass-fed, free range, and wild caught fish. Then enjoy a great meal!!

Healthy wishes

Wally Bishop C.N.C.

Vive Shake

@WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Liquid Health Bomb!!

Liquid Health Bomb!!

A Blast is just another way of saying smoothies!

Smoothie makers like the NutriBullet, Vita Mix and Ninja are one of our best weapons against disease and illness.  If you don’t have one, you need one, they are the ultimate smoothie makers! Not trying to start a smoothie brand war, this is just my opinion. I actually have other brands that very good smoothie blenders as well. The point is to use one of these great appliances to improve your health. It can’t help your health sitting idle on your counter.

How can smoothies or blasts improve your health you ask?

Typically we use lots of vegetables, fruits, nuts and seeds and herbs and spices in smoothies. These foods contain an abundance of vitamins, minerals, enzymes, essential fatty acids, antioxidants and other phytonutrients like plant sterols. These nutrients are the building blocks of a healthy body.   Also, health is a mindset. When you buy an appliance like these smoothie makers you have health in mind. You want better health. You visualize overcoming your health issues by blasting with these great appliances. They increases nutrient absorption. More nutrient absorption equals better health potential. However, smoothie makers can’t help you if you do not use them.

When you use your smoothie maker, use wholesome, nutrient abundant foods from the Farmacey (garden) that provide live giving sustenance! As you blast everyday with real foods using every color under the rainbow you are feeding every cell in your body exactly what it needs to detox, repair, replenish, build and reverse any adverse condition inside that cell.  Studies show that certain compounds in plant foods can actually stimulate our DNA to repair itself!! Wow! how awesome is that? Additionally, antioxidants and other phytonutrients help prevent illnesses and disease by protecting our cells and ultimately our bodies greatly reducing our risk of diabetes, cancer, heart disease, arthritis, stroke and many other adverse health conditions. Your health begins and ends at the cellular level.

So how do we know what foods are the healthiest for us?

Fortunately for us, there are two major food nutrient rating systems, developed by leading experts in the Nutrition field; the NuVal Nutritional Scoring System and the Aggregate Nutrient Density Index (ANDI).  Both provide a good look at what foods are the best and worst for us using a numerical matrix. Which one is the best? That’s for you to decide. However, the NuVal system seems to give scores that seem too high for some not so healthy foods. For example, the NuVal system gives iceberg lettuce a score of 94 out off a top score off 100 where the ANDI system gives iceberg lettuce a score of 127 out of 1000. This seems to be more realistic. Neither system is perfect however.

Both the ANDI and NuVal systems rate both whole and processed foods, but NuVal rates many more processed options and was developed by a team led by David Katz, MD, MPH. The ANDI system provides scores from 1 to 1000 and the NuVal system gives score of 1 to 100.

Dr. Joel Furman developed the ANDI (Aggregate Nutrient Density Index) food rating system. It looks at the complete spectrum of nutrients, antioxidants and phytonutrients in a specific food and rates it on a scale of 1 to 1000. The broader the spectrum of nutrients and the higher the content the higher the ANDI score. Some foods may seem low on the list to you like some fruits, nuts and seeds or beans because they may be rich in a few nutrients but not a broad range.  It doesn’t mean don’t eat the. It just means foods with higher score have a broader range of health providing nutrients, antioxidants and additional phytonutrients.

The ANDI System

Sample Nutrient/Calorie Density Scores
Kale 1000 Sunflower Seeds 64
Collard Greens 1000 Kidney Beans 64
Mustard Greens 1000 Green Peas 63
Watercress 1000 Cherries 55
Swiss Chard 895 Pineapple 54
Bok Choy 865 Apple 53
Spinach 707 Mango 53
Arugula 604 Peanut Butter 51
Romaine 510 Corn 45
Brussels Sprouts 490 Pistachio Nuts 37
Carrots 458 Oatmeal 36
Broccoli Rabe 455 Shrimp 36
Cabbage 434 Salmon 34
Broccoli 340 Eggs 31
Cauliflower 315 Milk, 1% 31
Bell Peppers 265 Walnuts 30
Asparagus 205 Bananas 30
Mushrooms 238 Whole Wheat Bread 30
Tomato 186 Almonds 28
Strawberries 182 Avocado 28
Sweet Potato 181 Brown Rice 28
Zucchini 164 White Potato 28
Artichoke 145 Low Fat Plain Yogurt 28
Blueberries 132 Cashews 27
Iceburg Lettuce 127 Chicken Breast 24
Grapes 119 Ground Beef, 85% lean 21
Pomegranates 119 Feta Cheese 20
Cantaloupe 118 White Bread 17
Onions 109 White Pasta 16
Flax Seeds 103 French Fries 12
Orange 98 Cheddar Cheese 11
Edamame 98 Apple Juice 11
Cucumber 87 Olive Oil 10
Tofu 82 Vanilla Ice Cream 9
Sesame Seeds 74 Corn Chips 7
Lentils 72 Cola 1
Peaches 65

You can find more information about this food rating system at http://www.drfuhrman.com/library/andi-food-scores.aspx

 

Below is a sampling of NuVal Scores.

Fresh Bread and Rolls                                Score
Alvarado Sprouted Whole Wheat Bread               29
Arnold Natural Flax and Fiber Bread                    48
Arnold Italian Crustini Rolls                                13
Healthy Choice Hearty 7-Grain Bread                  34
Pepperidge Farm Whole Grain Bread                   36
Sara Lee Honey Wheat Bread                             27
Wonder Cinnamon Raisin Bread                          11
Wonder Classic White Sandwich Bread                28

 

Cold Cereal                                                                          Score
Cap’n Crunch Sweetened Corn & Oat Cereal                                   4
General Mills Cheerios Toasted Whole Grain Oat Cereal                  37
Hodgson Mill Unprocessed Wheat Bran (Millers Bran)                   100
Kashi 7 Whole Grain Flakes Cereal                                               29
Kashi Strawberry Fields Cereal                                                      6
Post Spoon Size Shredded Wheat Cereal                                      91
Post Honey Bunches of Oats Cereal with Almonds                         29
Post Frosted Shredded Wheat                                                     32
Quaker Life Cereal                                                                     25

 

Fresh Vegetables         Score
Avocados                              88
Broccoli                              100
Lettuce – Iceberg                   94
Sweet Potato                       100
Tomatoes                            100

 

Frozen Vegetables                                                   Score
Birds Eye Cooked Winter Squash                                    100
Birds Eye Deluxe Frozen Artichoke Hearts                       100
Green Giant Cut Green Beans Steamable                         100
Green Giant Chopped Spinach                                          88
Birds Eye Sweet Corn & Butter Sauce                               23
Green Giant Cauliflower & Cheese Sauce                           25
Green Giant Creamed Spinach with Artificial Cream Flavor  24
Green Giant Green Bean Casserole                                   15

 

Canned Vegetables                                                Score
Allens Popeye Regular Spinach                                        87
Aunt Nellie’s Ruby Red Sweet & Sour Harvard Beets           8
Del Monte Fresh Cut Regular Spinach                              87
Del Monte Fresh Cut Whole Green Beans (with salt)          84
Del Monte Fresh French Green Beans No Salt Added        100
Libby’s Sauerkraut with Caraway Seeds                           13
Ready to Serve Artichoke Hearts                                     26
Vlasic Old Fashioned Sauerkraut                                       4

 

Fruits           Score
Bananas           100
Blueberries       100
Coconuts            24
Grapefruit         100
Mango              100
Passion Fruit       88
Pineapple          100

 

Cookies                                                                            Score
Famous Amos Chocolate Chip Cookies                                       11
Kashi TLC Oatmeal Raisin Flax Cookies                                      33
Nabisco Chips Ahoy Chewy Real Chocolate Chip Cookies              2
Nabisco Mini Teddy Graham Snacks                                          28
Nabisco Nilla Wafers                                                                  6
Salerno Butter Flavored Cookies                                                 2
Nabisco Honey Maid Low Fat Grahams                                       24

 

Crackers                                                                                                       Score
Annies Home Grown Bite Size Whole Wheat Bunnies Baked Snack Crackers              24
Austin Toasty Cheese Crackers with Peanut Butter                                                  24
Kashi TLC Mediterranean Bruschetta Snack Cracker                                                30
Keebler Townhouse Bistro Multi Grain Crackers                                                        3
Kellogg’s All-Bran Garlic Herb Crackers                                                                   35
Nabisco Ritz Bitz Peanut Butter Cracker Sandwiches                                                 9
Pepperidge Farm Cheddar Flavor Goldfish                                                              20
Ryvita Sesame Rye Crispbread                                                                              40
Sunshine Cheez-it Reduced Fat Baked Snack Crackers                                             23

 

Salty Snacks                                                                              Score
Baked Lays Original Potato Crisps                                                        25
Chex Mix Brand Snack Traditional                                                          7
Crunchy Cheetos                                                                                  4
Fritos Brand Corn Chips                                                                        6
Garden of Eatin’ Blue Chips All Natural Tortilla Chips                              34
Doritos Nacho Flavored Tortilla Chips                                                     2
Lays Stax Original Potato Crisps                                                            3
Old Fashioned Kettle-Cooked Reduced Fat Cape Cod Potato Chips           25
Pringles Reduced Fat Sour Cream & Onion                                              3
Snyders of Hanover Honey Wheat Pretzel Sticks                                    25
Snyders of Hanover Original Tortilla Chip                                              34
Utz Barbecue Potato Chip                                                                      4
Sunshine Cheez It Assorted Party Mix                                                   20

 

Fresh Meats                              Score
Chicken Breast (skinless)                      57
Ground Sirloin (Beef 90/10)                  46
Ham (whole leg)                                   39
Pork Baby Back Ribs                             36
Pork Tenderloin                                    65
Turkey Breast                                      56
Turkey Breast (skinless)                       73

 

Seafood                                  Score
Atlantic Salmon Fillet                       96
Bay Scallops (treated)                     43
Clams (raw, treated)                       44
Crab, Alaskan King                          62
Haddock (treated)                           74
Lobster                                          60
Sardines (fresh)                             94
Shrimp (treated)                            40

 

Milk                                    Score
Chug Milk Shake Vanilla              21
Nonfat Skim Milk                       100
2% Milk                                      84
1% Milk                                      89
Silk Chocolate Light Soymilk         46
Silk Soymilk                                88

 

Juice                                                                       Score
Lakewood Fresh Pressed Pure Pomegranate Juice              38
Odwalla Pomegranate Limeade (20% Juice)                       1

 

Oil/Shortening                     Score                
Canola Oil                                                 24
All Vegetable Shortening                              1

 

For more info about the NuVal system please visit http://www.nuval.com/scores

Health happens when we balance our lives by eating the healthiest foods and drinking the purist water as often as possible, getting outside, moving more, de-stressing and removing as much toxicity (environmental and emotional) from our lives as we can.

Healthy wishes

Wally Bishop C.N.C.

Vive Shake

@WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Beach-family-vacations-options-1

By Kendra Thornton (Guest Author and blogger) and Wally Bishop C.N.C.

You have more than likely seen Kendra on TV giving travel tips and advice. She is a highly respected professional in her field.  Hopefully she will contribute more to us so we can share with you her valuable insights into healthy traveling. You can discover more about Kendra and her business here http://www.thorntonpr.com/travelExpert.html

Staying fit is very important for me. Furthermore, I try to keep my family fit whether we are on vacation or at home. While we are on the road, it can be quite challenging to stay healthy. At the same time, there are effective ways in which we can eat healthy and get exercise. Here are some tricks that I have found beneficial.

Buffets in Moderation

While on the road, we frequently encounter numerous buffets. I am not complaining at all, since there is quite a large amount of delicious food to be had. While eating at a buffet and staying healthy can be a challenge, I found that an important key is moderation. My plate is filled just once, and there are plenty of vegetables that I add to my tray. If I splurge, I follow up with a vegetable meal the next time that I eat.

Healthy Hotel Amenities

Hotels these days are doing a better job of providing healthy activities and snacks for guests. When our family arrives at a hotel room, we refuse the mini-bar key. After all, there are many unhealthy snacks that are available there. My children try looking for a food store that has healthy options we can all enjoy. Before our trips, my husband likes to look for hotels that offer a gym or a pool for us to get exercise. Sometimes, the best place to workout is a gym next to the hotel.

Water Up

Water is important for everyone to drink. The more water we drink, the better we feel. After all, traveling can cause dehydration among people. Drinking up water certainly helps to prevent this. We try to keep our hotel room, vehicle and backpacks stocked with water.

Water On

Speaking of water, getting out on the water is a great way to stay fit. Paddle boats enable our children to work off some energy while we are out and about. Canoeing keeps my husband and me active. Being out on the water helps everyone burn off unnecessary calories. We get a workout even though it does not seem like we are exercising.

Daily Routine

Sticking to a routine is important for our family in staying healthy. It certainly helps as we are doing outdoor activities, and that includes sports. To even take this routine to another level, we always try and book a hotel with a quality gym. We were able to book one for our upcoming trip to Orlando. Researching can be difficult at times as there are so many places to stay however there are sites that let you read user reviews like Gogobot that make it a little easier. I try to continue this healthy lifestyle when we are out on the road. When we eat healthy, we all feel fantastic.

Explore Your Surroundings

Almost every vacation destination has intriguing places to visit. It can be greatly enhanced by renting a bicycle or bringing your own if you are driving. Cycling is easy and fun and adds exercise in a very enjoyable way. The whole family can do it! Additionally walking down boardwalks at the beach or hiking nearby trails at the beach and mountains can build fitness and even make the sightseeing more enjoyable.

Eating Like the Local’s Do.

I always try to find those “out of the way places” that the local’s enjoyed. This allows you to really see the diet of the local culture, not what they perceive you want to eat. Just remember moderation is essential while vacationing because it’s a given that you are going to eat more unhealthy than you normally would. When possible make healthier selections to balance out the fun foods.

Snacking While Vacationing

This is one area of your diet that you can control easily. Nature has many foods in snack form that are healthy. Nuts and seeds come in packs that are easy to carry in a pocket, hand bag, back pack or vehicle. Just as easy, fruits are already wrapped in their own natural packaging and are easy to carry. Try to stick with berries, apples, bananas and pears. Many veggies also come is easy to carry form requiring little more than an insulated cooler. Never leave foods that spoil easily in the heat for very long. This can ruin a vacation quickly!

De-stressing After the vacation

When possible I always allow an extra day at home to rest before getting back to the normal schedule. Even though vacations are fun and can help us get away from the daily grind of life they impose their own unique type of stress. If you have a way to wash clothes before leaving, doing so removes that task when you get home. If you have a smart phone or tablet, spending 10 minutes everyday answering messages will keep you from spending all day when you get home getting caught up. These little things will make your vacation better, healthier and more stress free!

 

Healthy Traveling!

Kendra Thornton and Wally Bishop C.N.C.

@KendraThornton

and @WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

sugarI am so tired of seeing so many cholesterol drug advertisements on TV!  However you may be surprised to know cholesterol isn’t the enemy or the problem! In fact, cholesterol is very important for many functions in our body.

Cholesterol is actually a sterol or a modified type of steroid our body makes. Sterols are also found in plants and other animal tissues because every animal or mammal cell membrane must have cholesterol for membrane health.

Some Doctors want you to take cholesterol lowering medications even if your cholesterol isn’t high; their premise is to prevent high cholesterol. In some cases they go to extremes; a recent paper published in the American Journal of Cardiology by Dr. Darrell Francis of the Imperial College in London suggested that fast food restaurants should provide free cholesterol-lowering medications along with their cholesterol carrying cheeseburgers and fries. Why you ask? To offset the harmful health effects of these fat rich foods. I understand their frustration because people eat so unhealthy and high cholesterol is killing people through heart disease and stroke.

Your body makes 800 to 1500 mg’s of cholesterol daily. It is not an essential nutrient or fat we need to obtain from our diet. Cholesterol in your diet only comes from animal foods like milk, red meats, pork, eggs, poultry etc…. Cholesterol is not found in any plant foods, however, other sterols are and they help remove excess cholesterol from our body.

Cholesterol sure gets a lot of attention but cholesterol isn’t the evil it is made out to be. It gets the bad rap because it’s finger prints (higher amounts of LDL and lower amounts of HDL) are found in your blood.  And because it is present in levels above what is deemed a safe amount, we are taught to believe that cholesterol is the enemy and we must take drugs to lower it. This simply isn’t true unless you have a condition causing your body to make excessive amounts of cholesterol.

The types of cholesterol

To carry fats in water (which our body is about 70% of) fats must be bound to proteins because proteins are water friendly and fats are not. But really it’s not cholesterol, its VLDL, LDL or HDL. These are the acronyms for types of fat carrying protein molecules. VLDL stands for very low-density lipo (lipo means fat) protein. Then LDL would mean low-density lipo-protein and HDL means high-density lipo-protein.

Cholesterol is vital for our health and necessary for functions in the body such as to make sex hormones (estrogen, progesterone, testosterone), bile, cortisol and is essential for making Vitamin D in our bodies. Cholesterol is also vital for cell membrane health and very important for our brain health. Cholesterol is very important.

Why is cholesterol a problem?

Because of sugar and foods that turn to blood sugar very quickly. Higher amounts of sugar in your blood causes sores and ulcers to form in your veins and arteries. To heal them the body uses cholesterol as a patch.  This is also called plaque. The American diet is so rich in sugar foods that it causes cholesterol to stay in the blood constantly patching sores. To make it very simple to understand, its sugars and any flour based food plus food where there is little to no fiber that is causing the cholesterol problem.  Here are a few foods that will cause your body to use cholesterol in a damaging way. Lets see, cereals, sugary drinks, chain based smoothies, cola’s, pastries, candies, cookies, crackers, breads, stuffing, too much high sugar fruit and too many grains.

Reducing Cholesterol levels

If you have higher levels of cholesterol and need to reduce the levels, your NutriBullet is a great tool to help you lower the numbers. A diet rich in fiber helps remove dietary cholesterol and bile from the body.

  • Eat fiber rich foods
  • 1 to 2 ounces of nuts and seeds every day
  • Exercise particularly intense intervals (get doctors approval before exercising)
  • If you smoke quit!
  • Avoid foods with added sugars
  • Avoid or highly limit the intake of fatty animal foods (red meats, pork, dairy)

Best foods to reduce cholesterol

  • Avocados
  • Omega 3 fatty acids (salmon, sardines, chia seeds, flax seeds, walnuts)
  • Rice bran and rice bran oil
  • Oranges
  • Artichokes
  • Beans
  • Red yeast rice
  • Oily nuts and seeds (walnuts, chia seeds, flax seeds, pumpkin seeds,)
  • Flax seed oil (also known as linseed oil)
  • Raw chocolate
  • Green tea
  • Whole, low glycemic grains (oats, wild rice, buckwheat, amaranth)
  • Olive oil
  • Acai berries
  • Cinnamon

Healthy Wishes

Wally Bishop C.N.C.

Vive Shake

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

 

 

 

 

Heart in handsThe lifestyle you live has the biggest impact on your heart health. Even if heart disease runs in your family you can trump those genetics by adopting a heart healthy lifestyle!

First know that cholesterol is not the enemy, your body actually makes 800 to 1500 mgs of cholesterol daily! Your hearts enemies are foods that cause systemic inflammation in your arteries forcing cholesterol to be used to patch and repair vascular sores. These foods are prevalent in the American diet.

What you are about to read should make you run in your kitchen and fire up a salad, smoothie or Vive. Did you know that a plant-based diet has been shown to significantly reduce the risk of and even reverse heart and cardiovascular disease?  You can listen to Dr. Dean Ornish and some of his patients at this link. http://www.youtube.com/user/DrDeanOrnish

Many factors can affect our heart health. Our diet (excessive simple sugars), stress, and other lifestyle factors like smoking and the amount of physical activity we get play a huge role in heart health.

In about a day your heart beats 100,000 times pumping around 2000 gallons of blood to 100 trillion cells through 60 thousand miles of blood vessels.  Every time I  think of that it amazes me!

The heart is not just an organ, it is also a muscle.  The heart requires a lot of energy and quality nutrition to keep it healthy.  Your heart is a very unique organ and unlike other organs and muscles, it does not become fatigued. It only stops when oxygen is no longer available.

Exercise increases the hearts fitness so it can deliver more oxygen and nutrients throughout the body. Develop a good exercise program after approval from your doctor!

Because of the great energy requirements put on the heart, nutrition is very important.  Vitamins, minerals, essential fatty acids, enzymes and antioxidants are super important for heart health.

  • Plant based foods provide a bounty of nutrients and antioxidants the body needs for great heart health.
  • Studies show Nuts and seeds consumed daily reduce the risk for heart disease. They are anti-inflammatory and a good source of Vitamin E, which, is very important for cell membrane health and is also an antioxidant.
  • Omega 3’s from Salmon, sardines, ground flax seed and walnuts reduce inflammation and keep blood platelets from sticking, reducing the risk for cardiovascular disease
  • Antioxidants in fruits and vegetables reduce inflammation and protect the heart from free radical damage.  The greater the volume of oxygen is needed in a cell to make energy, the higher the potential for free radical damage.  The heart is a big air and fluid pump.  So antioxidants are even more important for the heart muscle.
  • Magnesium is very important for heart health because it helps blood vessels relax, potentially reducing blood pressure, which, if high, can damage the heart.
  • B Vitamins are critical for preparing foods for the conversion to energy.
  • B12, Folate and B6 are critical to reduce the protein homocysteine from accumulating in our tissues. Homocysteine causes cellular damage to the heart and blood vessels and heavily associated with heart disease.
  • Iron, B12, Vitamin C and Folate are important to make healthy red blood cells and blood vessels.
  • Vitamin E from food and Co-Q10 from foods are important heart protectors.

 

Some of the best foods for heart health are:

  • Nuts and seeds (walnuts, almonds, pumpkin seeds, sunflower seeds, pecans)
  • Avocado
  • Dark chocolate
  • Leafy greens (spinach, kale, collards, mustard greens, turnip greens)
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Cauliflower
  • Bananas
  • Bell peppers
  • Hot peppers
  • Tomatoes
  • Beans (pinto, garbanzo, black)
  • Lentils
  • Pomegranate
  • Blueberries
  • Goji Berries
  • Strawberries
  • Raspberries
  • Salmon
  • Sweet Potatoes
  • Amaranth
  • Buckwheat
  • Oats
  • Quinoa
  • Wild rice

Heart Health Destroyers

Sadly the American diet is the perfect diet if you want poor heart health. It is rich in sodium, sugar and bad fats and low in nutrient rich foods like vegetables, fruits, beans, nuts and seeds and whole grains, which promote health.

If you love your heart it would be best to avoid or limit these foods in your diet. These foods are health destroyers!

  • Foods high in saturated fats and cholesterol (meats, processed meats, eggs, cows milk and cheese)
  • Processed meats
  • Foods high in sodium
  • Foods high in sugars particularly added sugars such as (refined sugar, corn syrup, high fructose corn syrup, confectioners sugar, brown sugar etc..)
  • Fried foods
  • Flour based foods (includes breading on fried foods, cookies, crackers, cereals, pastries, breads, pasta) Flour can turn to blood sugar as quickly as table sugar.
  • Excess sugar is a powerful risk factor in your diet because it creates inflammation and sores in your arteries, which forces your body to use cholesterol to repair them. This makes arteries stiffer creating more sores or tears requiring more cholesterol.  It’s a vicious cycle that accelerates heart and vascular disease, diabetes, high blood pressure and obesity.

Other Heart Health Factors

  • Stress is a killer! It creates hormonal changes that raise blood pressure, cause obesity and eventually damage your heart.
  • A lack of exercise let’s muscles atrophy, becoming weaker. Your heart and blood vessels are muscles and need exercise to be in top health.
  • A lack of sleep creates systemic stress putting additional stress on your heart.
  • Cigarettes destroy your blood vessels and lungs. Both are critical for your heart to be healthy.
  • Limit alcohol to no more than 3 drinks per week.

Summary

Having 2 smoothies a day filled with every color of vegetable and fruit, nuts and seeds is going to get you on the right track for great heart health.

  • Have Vive twice per day to make sure you are getting the heart healthy nutrients you need.You can add Vive to smoothies and make them even better!
  • Avoid added sugars; the healthiest sweeteners are stevia and raw honey.
  • Reduce your intake of animal fats
  • Make your diet mostly vegetables, fruits, beans and nuts and seeds and limited low glycemic whole grains
  • Exercise daily
  • De-stress by exercising, enjoying friends and laughing!
  • Reduce your salt intake to 1300 mgs per day to reduce blood pressure.
  • Drink plenty of clean water
  • Get at least 7 to 8 hours of sleep nightly

Happy healthy eating!

Wally Bishop C.N.C

Vive Developer

Sources

http://ajcn.nutrition.org/content/78/3/544S.long

http://www.ncbi.nlm.nih.gov/pubmed/11832674

http://www.youtube.com/user/DrDeanOrnish

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

_

same old thinkingBefore you go any further, process this fact; only 5% of overweight people that diet and lose some weight keep it off long term. Long-term means greater than 5 years. Doesn’t that make you ask why do we keep doing something that we know is failing? Trust me, I battle with this daily, trying to understand why Americans can’t see that if you must continually repeat a previous method to fix a problem (being overweight), the problem has never been fixed!

There are many reasons for this failure. The biggest is not in the physical; it’s in the mental. What’s in your head may be a cause of your growing waistline. As soon as you begin thinking about dieting, the body begins the process of protecting itself from the deprivation it suffered through during previous diets.

Depending on which number this is, the 2nd attempt to lose weight or the 10th, your body bases it’s reaction on the combined effects of them all.

If you look back, you may recognize each time you diet, your ability to stay on it is more difficult. Just the fact that you must keep dieting should tell you it’s not working!

Additionally, every time you begin the planning processes of dieting (you may not realize you are doing it but you are) your brain begins planning its ways to sabotage you. Yes, your own brain will start strategizing against you! Face it, you never wake up one morning and decide today is the day I will begin the Paleo or Low carbohydrate diet. No, you listen to friends, research articles on the internet, fight with yourself over which is the best for you, and ultimately which one will yield the quickest results so you can get back to your life again! Dieting means that at some point you must go back to your previous unhealthy lifestyle, once you reach your goal, or more likely, you just give up and quit. Your subconscious mind remembers everything, each diet’s struggles and the stress it put on your body. It wants to protect itself from self-inflicted lack of calories, lack of nutrients, pain and the misery of depravation. Yes, admit it, sometimes you starved or undernourished your body by limiting calories or certain macronutrients like fats and healthy carbohydrates because you lump all fats and carbohydrates into the “they are bad” category. The fact is both are necessary for life and optimal health. You just need to understand which ones are good and which ones are bad.  You may have even over exercised while malnourishing your body at the same time.

Oh, don’t forget you are still agonizing over having to exercise more. You ask yourself repeatedly, “is it really necessary?” You look for every reason not to exercise. Again, more stress on your mind and across you entire body. You go through the same process of selection. Do I need a trainer? What gym is best? Do I really need to go to a gym? Should I tell my friends I am even going to diet again? Agony and misery over shedding the pounds you are tired of carrying. Does this sound familiar to you?

Before you ever begin the new diet routine you are already failing. The amount ofstress being generated through this whole dieting process is a destructive force in itself. Stress causes hormonal imbalances, a lower functioning immune system, poor digestion, insomnia, fatigue and a release of the fight or flight hormone cortisol which loves to build belly, buttock and hip fat.

You must change your thinking about the weight problem.  The weight is not the issue.  It’s your thinking that is the issue! You are conceding to a quick fix because you think you are a caterpillar when you are really a butterfly that just doesn’t know it yet.

Beginning the weight loss process.

Accept that your previous attempts have been failures. Yes they have, or you wouldn’t need to lose weight again! It’s okay! We all must go through this realization before we can become the butterfly.

Accept that only a permanent lifestyle change can bring permanent weight lose and a bounty of health improvements with it.

Begin to think about the foods you eat. The next time you eat or drink, look at the food or drink and ask; is this healthy for me or not? There is no food that is neutral. It’s either nurturing your body or robbing your body of nutrients. Make a choice to consume or not, but understand the circumstances.

Put healthy affirmations around your home, office and even car. It’s important for you to verbalize them, say them and not just read them silently.

Possible affirmations;

  • “I am going to nourish my body with nutritious foods.”
  • “I am going to enjoy real foods and enjoy learning new recipes.”
  • “I am going to enjoy exercising because it will make my body healthier and feel better”
  • “I am going to be more adventurous with new healthy foods and learn to enjoy them”
  • “I am not going to make any more excuses, I am going to become the butterfly permanently!”
  • “I am going to learn what harmful foods are and limit them in my life.”

Verbalizing these affirmations will retrain your thinking, so your mind will work with you to achieve your health goals!

Begin educating yourself on what foods are healthy and which ones are not. Begin to make healthier choices. If you choose a healthy lifestyle 80% of the time, you will begin to lose weight and build health. Your body can’t help but get healthier!  Vive can be a big part of making your body healthier!

If you change your thinking you change your world.

Healthy wishes

Wally Bishop C.N.C.

Vive

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

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