Are You Building Healthy Children?

A Healthy Child Does Better in Life!

I am a parent and grandparent and there is nothing I wouldn’t do for my children! Many times we use food as a babysitter or go to fast food because of time constraints without realizing the impact it has overtime.  Your children deserve the best in health and wellness!

It’s time to take a serious look at the food your children are eating and how much they are moving. Fast food is slowly destroying the health of adults and children, the food makers have no preference.  But the choice is yours as the parent.

Are you planning to have a family with children? Are you currently raising one child or even more?  As parents we encounter family problems on a weekly and even daily basis.  Now parents face a more serious problem (a must read) American children are facing unprecedented health challenges due to the consumption of refined and processed foods.  In fact you may be the first generation of parents that will raise children that will be less healthy and have a shorter life expectancy than their parents.

Children while young may not look like they have health challenges. Not all children that eat refined or processed foods are overweight.  However, you may see other health problems develop.  Your child may be suffering from frequent ear infections, a cold or sore throat that seems to never quit go away or they may have persistent  sinus or upper respiratory allergies and infections or digestive issues such as stomach cramping, constipation or diarrhea.  This can happen when the body is nutrient deficient and can’t build a strong body or build a strong immune system. One fact you can bank on, a diet consistent in refined and processed foods will put your children at a very high risk for a future filled with adverse health problems and diseases.

The Influence of a Mothers Health

The health of a child actually begins before conception!. If the mother has been getting good nutrition and was taking care of herself,  her baby has the best chance of being born healthy and has less risk of birth defects and future childhood and adult illness. If you are in child-bearing years your health is very important for both you and your baby. Research has actually shown us that the health of the mother influences her child all through their life even through their adult years. If you are in child bearing years your health is very important for both you and your baby. Make sure you are getting great nutrition and exercising to build a healthy body for you and your child.

The Nutritional Do’s and Don’t

The nutritional needs for children are different from those for adults. As they mature and pass into adolescence there nutritional needs change again.  It’s important to make sure children are getting great nutrition to build a healthy brain, strong muscles and bones. In addition, exercise and physical activity are very important for the health of your children. They need to be involved in physical activities like soccer, baseball, gymnastics, volleyball, after school programs at your local health club or YMCA.

Make family activities a priority each week. Take walks, go on picnics, explore trails with them, and go to your nearest play ground and play,

The best way to make sure they are getting adequate nutrition is to feed them wholesome foods that build health. Vegetables, fruits, whole grains, beans, nuts and seeds are loaded with health building carbohydrates, fats, vitamins, minerals, enzymes, protein and powerful antioxidants and other phytonutrients.. If selecting meats use free range turkey and chicken and wild caught cold water fish like salmon, halibut, cod, Alaskan whiting,  and tuna.

Brain, skeletal and muscle-building nutrients are vital for a young body.  Healthy fats including some saturated fats are critical for brain development. The Omega family of fats are considered essential fatty acids because they are important for health and we only get them from our diet.

Omega 3 Fatty Acids

Most Americans are deficient in Omega 3 fatty acids. Salmon, chia seeds, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, cod, tuna, tofu, kale, collard greens, and Brussels sprouts. Free range beef has more omega 3′s than commercially raised beef.

Omega 6 Fatty Acids

Omega 6 fatty acids are very highly inflammatory and common in our diet and we get too much. Avoid using products with soy, corn, canola, and  grape seed oil. Use extra virgin olive oil and organic coconut oil.

What foods should be avoided or limited?

• Refined and processed foods are high in calories, unhealthy fats, salt, preservatives and sugars. These foods rob your body of nutrients and over time cause adverse health conditions.
• Cola’s of all types should be avoided. They contain very harmful ingredients.
• Fruit juices are high in sugar and can cause obesity and cavities. Eat the fruit instead!
• Avoid white breads, white rice and added sugars.
• Fast Food, what is it made of, is that really chicken?
• The 5 Most Unhealthy Kids Meals ( just an example of how bad fast food is for your children and you.
• Dairy is not good for humans. Milk may have calcium however it is loaded in sugar and fats. Cheese is concentrated milk and is loaded in saturated fat and sodium.  There are other good sources of calcium.  Learn more about dairy and your health here. Another interesting read on dairy products from a farmer!

How does this affect your children?

• “Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity, we may see the first generation that will be less healthy and have a shorter life expectancy than their parents. “American Heart Association”

• Childhood obesity will lead to early heart disease, cardiovascular disease, high blood pressure, high cholesterol, diabetes and cancers.

Source:
http://www.medpagetoday.com/PrimaryCare/DietNutrition/22525

• Three years ago the American Pediatric Association recommended that children between the ages of 2 and 10 get screened for heart and cholesterol problems if they are overweight or their parents are overweight, have high cholesterol or smoke.
• We are now seeing children under the age of 12 developing heart disease, high cholesterol and adult onset diabetes (type II )

Scientific Proof, we and our children are getting fatter!

·         Childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%.^1,2

·         Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.⁵

·         Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.^3,6

·         Obese youth are more likely than youth of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.⁶

Source:
http://www.cdc.gov/HealthyYouth/obesity/

Why are we having this problem?

• Convenience has robbed us of our health. McDonald’s or Burger King on the way home is the norm. Quick foods at home are poisoning our bodies.  For example, pizza, pop tarts, sugar-coated cereals, instant flavored oatmeal, instant grits, doughnuts, pastries, white bread, chicken nuggets, French fries, tater tots, hash browns, macaroni and cheese, meals in a bag, biscuits and jelly, drive through meals, candies, etc…. are full of fat, sugar, calories and very little nutrition to build a healthy  brain or body.
• Lack of physical activity. Our body adapts to the demands put on it, if we do not move it has no reason to give us more energy to move more or to build stronger bones and muscles. Exercise is required for a healthy body.

The Nutritional Basics for a Healthy Child A healthy diet helps children grow and learn. It also helps prevent obesity and weight-related diseases, such as diabetes. The following guidelines will help you give your child a nutritious diet:

• Offer a minimum of 2 servings of fruits and 3 servings of vegetables a day
• Everyone should start the day with a nutritious breakfast.
• Choose healthy sources of organic protein, such as organic lean meat, wild caught fish, nuts, seeds, beans, lintels and eggs
• Serve whole-grain breads and cereals because they are high in fiber. No Pop Tarts, or sugary cereals.
• Broil, grill or steam foods instead of frying them
• Avoid fast food and junk food
• Offer water and milk or mild substitutes (almond milk) instead of sugary fruit drinks and sodas
• Do not give in to your child demands for unhealthy foods, eventually their whining will stop and they will eat when they get hungry, as long as YOU DO NOT GIVE INTO THEIR DEMANDS. You are the parent and must take control.

Learn about your child’s nutrient requirements. Some of them, such as the requirements for iron and calcium, change as your child ages.

Source:
http://www.medpagetoday.com/PrimaryCare/DietNutrition/22525

Children Resource Links

• A Dr. Oz Resource for Parents
• Eat This Not That for Kids
• Healthy Family Recipes
• Healthy School Snacks
• How To Read a Food Label
• Nutrition, Exercise and Child Health
• How to Get Your Family to Eat Vegetables!
• Great Vegetarian Recipes
• Great Vegetarian Resources
• How About School Lunches?
• Kids Nutrition and Fitness Center
• Nutrition Tips for Children and Adolescence
• Nutrient’s and Their Food Sources
  
• Super Healthy Kids Blog
• Use This Interactive Tool to Determine Yours and Your Child’s Actual Calorie and Nutrient Needs

Remember you are the parent. Do not let convenience rob your children of their health. If you put healthy food in front of them eventually when they get hungry enough they will eat. They need to know you are serious and will not give in to their demands. Be STRONG!  All it takes is planning and organizing. Talk to other parents and start a local support group to share ideas on planning and organizing to make it easier to eat healthy.

I know you love your children, now you know how serious this health issue is and you can take proper action. Most parents just don’t know what to do. Use these resources to help make your children as healthy as possible so they can look forward to a healthy and happy future.  I know you can do it.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is 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.

Fiber, Your Health and Weight Loss

Fiber Rich Foods

Fiber does many great thing for us. I believe that fiber should be a part of everyone’s diet. There is no question that fiber from low starch plant foods is a vital part of a healthy diet.  A diet rich in vegetables, fruits, legumes, nut and seeds is rich in fiber and offer an abundance of vitamins, minerals, enzymes, essential fatty acids, antioxidants and additional phytonutrients. The average American is only getting 1/3 of their minimum daily fiber requirements. Maybe its one of the contributing reasons there is so much obesity, disease and illness in our great country.

Some fibers act as prebiotics providing food for the good bacteria in our gut.

The subject of fiber intake and weight loss has mixed opinions and studies are not conclusive in either direction. However, the studies tend to more strongly support the premise that the increase of fiber in the diet does increase weight loss potential, a reduction of cholesterol, improve the management of type 2 diabetes cut the risk of heart disease and some cancers.

There are two types of fiber in our diet; insoluble and soluble fiber. Both are non-digestible and provide no caloric energy that is either burned as energy or stored as fat.  Soluble fiber is soluble in water, swells absorbing water becoming a gelatinous substance in our gut during the digestive process. It is soothing to the digestive tract and binds with fats helping to lower cholesterol and triglycerides and slows down the absorption of sugars, thus lowering blood sugar levels.  Soluble fiber may help with diarrhea and constipation. Insoluble fiber helps with constipation and keeps the digestive tract clean by move the digestive process along.

Both types of fiber are filling providing satiation leading to lower calorie consumption. However it is important that those looking to lose weight follow a lower glycemic diet  that is higher in fiber. Fiber sources in the diet should be from low starch vegetables, fruits and legumes.

The only negative to fiber intake is increasing the intake too quickly. Increasing their fiber intake too quickly can cause bloating, gas and potentially loser stools. It is very important that individuals who have been following a lower fiber diet increase their fiber intake slowly.

Fiber from healthy food sources can be an aid to weight loss and promote health. It is recommended that individuals have a minimum fiber intake of 25 to 35 grams daily.  The best fiber sources or low starch vegetables, low sugar fruits, beans, lentils, nuts and seeds. Whole grains provide fiber but can be higher in glycemic values. The best sources from grains are found the the bran and germ such as rice bran and germ. Fiber supplements can help but food sources provide the fiber and nutrients in one beneficial package and are therefore preferred.  Vive is the ultimate whole food, fiber, nutrient, antioxidant food!

To summarize;  fiber is filling, satiating, soothing, cleansing, removes bad fats, slows blood sugar absorption, provides food for our healthy gut bacteria, makes some nutrients, reduces the risk of hearrt disease and some cancers.

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer

WebND

The contents of this blog is 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.

Studies;

Nutr Rev. 2001 May;59(5):129-39. Dietary fiber and weight regulation. Howarth NC, Saltzman E, Roberts SB. Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, MA 02111, USA. 
http://www.ncbi.nlm.nih.gov/pubmed/11396693

__________________________________________________________________

Nutrition. 2005 Mar;21(3):411-8. Dietary fiber and body weight. Slavin JL.Department of Food Science and Nutrition, University of Minnesota, St. Paul, Minnesota, USA. jslavin@umn.edu 
http://www.ncbi.nlm.nih.gov/pubmed/11494646

______________________________________________________________________

Pediatr Clin North Am. 2001 Aug;48(4):969-80. Dietary fiber and body-weight regulation. Observations and mechanisms. Pereira MA, Ludwig DS. Division of Endocrinology, Departments of Pediatrics and Medicine, Harvard Medical School and Children’s Hospital, Boston, Massachusetts, USA. mark.pereira@tch.harvard.edu 
http://www.ncbi.nlm.nih.gov/pubmed/15797686

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Organic Foods vs Commercial Foods, Does It Matter to Your Health?

Guess Who Would Love to Stop All Organic Farming?

Should I really buy Organic? I am asked this question often and have read study after study. The debate will continue forever. The studies from commercial growers say there is no difference yet the organic growers say yes there is a difference.

Just the facts

So, let’s just look at this from a purely logical point of view, OK?  The real question you must ask yourself after reading this is, which one has the potential to make me sick and increase my risk for illness and disease? If one does, do your best to limit or avoid them.

What does organic mean? Organic means that the produce (plants) isn’t exposed to commercial toxic fertilizers, pesticides or fungicides and the crops are rotated and managed to promote soil and land conservation. Organic soil is fertilized with natural fertilizers such as peat and manure and may have close to 100 different nutrients. Guess how many nutrients traditional commercial fertilizers have?  Get this, only three (3). Commercial fertilizer consists of nitrogen, phosphorous and potash (potassium). In addition, the Environmental Protection Agency (EPA) considers 60 percent of herbicides, 90 percent of fungicides, and 30 percent of insecticides to be carcinogenic. Organic produce has a 5 digit code beginning with the number 9. An organic vegetable would have a code like “94639″.

Plants get minerals from the soil which allows them to make other nutrients. Also plants that grow under natural controls for bugs, weeds and fungi versus that of commercial pesticides, herbaacides and fungicides produce more antioxidants and phytonutrients. They have to produce more of these healthy compounds to protect themselves for their natural enemies. So would you rather eat plants grown in soil with three (3) minerals or close to 100? Remember you are what you eat.

Organic Livestock isn’t given hormones, antibiotics, or exposed to pesticides, fertilizers and fungicides and are allowed to eat natural foods from their environment. Free-range organic livestock means that the animals have the ability to roam about and eat what is naturally in their environment in addition to no exposure to those nasty chemicals. Commercial livestock is given  commercial feed which is made from various commercial grains, other animal parts and food like chemicals. I would equate commercial livestock feed to fast food for us humans. Commercially raised animals also have much higher rates of bacterial and fecal contamination.

Review

Organic produce is grown in soil with close to 100 different nutrients and commercial produce is grown in soil with only 3. Organic produce is not exposed to toxic chemicals. Commercial produce is exposed to many toxic chemicals that you can absorb. These toxic chemicals are stored in your fat and can be hard to detox. They stay in your body for years and continue to accumulate potentially causing disease and illness. .

Organic free-range livestock is fed natural foods grown in organic conditions and not exposed to toxic chemicals. They also have much less stress. Stock animals under stress release stress hormones and histamines that you absorb when you eat them. Commercially raised animals have much higher rates of contamination.

Here are some key differences between conventional farming and organic farming:

Conventional	Organic
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray synthetic insecticides to reduce pests and disease.	Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use synthetic herbicides to manage weeds.	Use environmentally-generated plant-killing compounds; rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.	Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

If you buy commercial produce please wash them very well.

Studies have linked pesticides to the following health conditions.

• Cancer
• Fertility problems
• Brain tumors
• Childhood leukemia
• Non-Hodgkin’s lymphoma
• Birth defects
• Irritation to skin and eyes
• Hormone or endocrine system problems
• Nervous system damage

These are the foods you should buy organic if possible. They are the ones most often sprayed with pesticides.

1. Peach
2. Apple
3. Sweet Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10.  Grapes – Imported
11.  Carrot
12.  Pear
13.  Collard Greens
14.  Spinach
15.  Potato

Always wash your produce, even organic just to be sure to remove any unwanted critters or chemicals!

MINERAL COMPARISON OF FOODS GROWN  ORGANICALLY  VS. CONVENTIONAL CHEMICAL (SYNTHETIC FERTILIZER) PRODUCTION

The amount of each chemical element is expressed in milligrams per 100 grams dry weight for the first four elements, then in parts per million for the three trace elements.  The Table below is based on research at Rutgers University, NJ, USA. source, http://www.wellnesschronicles.com/

Nutrients
Organic vs Commercially Grown

The choice is yours. I am just the messenger.

Healthy Wishes,

Wally Bishop C.N.C.

WebND

The contents of this blog is 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.

Related articles

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• Organic Food: Is it Worth the Cost and Committment? (thenourishingnutritionist.wordpress.com)
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What Are You Doing About Your Health?

You Are What You Eat!

Some days I get really frustrated with my work. I am trying so hard to give knowledge away to those that seek it.  They ask, they seek and they complain about their health condition but many, many, many, never put the knowledge to use. If I could just get them to try for 30 days. Isn’t your health worth at least a 30 day investment?

You see, I have been give something very special. I was blessed with another opportunity to get my health back and I took that opportunity and ran (walked actually because I couldn’t run at the time) with it. And I got it back!! I want to give to everyone that wants good health the same opportunity that was given to me. It’s knowledge that will change you from your head to your toes.

If you knew the foods you were eating were eventually going to cause a disease or make you even sicker wouldn’t you want to make a change in your diet? I would hope so, but most people do not believe it when I tell them that their food is poisoning them slowly. We accept disease and illness as a normal part of life when it doesn’t always have to be. Scientific studies tell us the American diet is slowly killing us, it is responsible for most of our disease and illness. Chronic inflammation is a silent killer. It’s happening in your body and you can’t see it or feel it until damage is being done. The healthiest cultures and countries eat very little refined and processed foods.

SAD, the standard American diet and lifestyle leads the way as the primary instigator of chronic inflammation. The consumption of refined sugar, artificial sweeteners, refined and processed foods, trans fats, saturated fats and preservatives create inflammation throughout the body.  This may eventually cause cancer, high blood pressure, diabetes, asthma, allergies, reduced immune system function, high cholesterol, chronic infections, auto immune diseases, heart disease, digestive disorders and other adverse conditions.

http://webndbitesoflife.wordpress.com/2013/04/24/sugar-the-poison-we-cant-resist/

http://ajcn.nutrition.org/content/78/3/502S.full

I think there lies part of the problem. If my doctor isn’t warning me to stop eating hormone and pesticide meats coming from GMO fed animals and to eat more vegetables and fruits why should I change. He should know this right? Wrong, most doctors have very little education on nutrition and foods.  It’s not the doctors and nurses, it’s the system. Many caring people work in the medical field.

It’s your responsibility to care of your health. No one, including your doctor can make you healthier. It’s the choices you make!

• We now have children less than 10 years of age diagnosed with high cholesterol, type II diabetes, hypertension and heart disease.
• More than 75% of Americans are suffering from preventable illness and disease.
• Over 65% of America is overweight.
• America is the fattest and sickest of all industrialized nations. Yet America spends more than twice what other healthier nations spend on health care.
• The American Diet is the major cause of illness in our country.
  

Health Organizations such as the CDC, The Center for Science in the Public Interest, National Institutes of Health, World Health Organization, Physicians Council for Responsible Medicine, Institute for Functional Medicine and many others state that nutrition and lifestyle choices account for a large majority of our illness and disease

Your health comes down to what you eat, how much exercise you get, the amount of toxins you are exposed to and your genetics. I will state emphatically that a healthy diet can often mitigate unhealthy genetic tendency’s. What you eat and how much you move have a huge impact on how your body handles toxic exposure and genetics.

Being healthy is really about making healthy choices, that’s it. So what are you doing about your health?

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is 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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Mother Natures Super Red, Super Beets

I love beets and beets are super nutritious and come in different types. The most popular are red and gold.

Beets Are Superfood!

Beets offer many vitamins and minerals and have powerful antioxidant properties. Even though they have a lot of sugar, if you eat the beet in its natural form with the fiber still attached it has a low glycemic load.  This is where blending by using a device like the NutriBullet is better than juicing.

Beets contain the Vitamins, A, C, B1, B2, B3, B5, B6, Folate and Betaine and the minerals, iron, calcium, magnesium, potassium, zinc, sodium, selenium, manganese, copper and phosphorus.

What makes beets red?

One of the major benefits of beet juice it that it has a pigment called betalain. It is a powerful antioxidant, is anti-inflammatory and anti-fungal. There is also research that indicates that betalain may show anti-cancer activity. By being able to help your body detox at the cellular level, betalain boost overall immune function. Don’t be shocked it your urine or stools are pink or red after eating a lot of beets. For most  people this is normal of course depending on how much you eat.

Beets are very rich in betaine. Betaine has a few special properties that are worth talking about.

Homocysteine Reduction/Heart Heath

Betaine works with B6,B12 and Folate to reduce homocysteine. Homocysteine is a natural by-product of our metabolism and if not controlled it can increase the risk of heart disease and cancers! In addition, beets are good sources of magnesium and potassium which help support healthy blood pressure.

Physical Performance

Betaine enhances physical performance due to it ability speed up the bodies breaking down of fat and protein. Beets are also rich in glutamine which has been shown to boost performance and support healthy digestive function. Betaine also helps your body’s metabolism, which in turn may help you lose weight while maintaining your muscle tissue. As a result, your physical performance may be optimized. Recent studies have shown that drinking beet juice a couple of hours before a bicycle race actually improved the physical performance of pro bicyclist.

Liver Health

Another benefit of betaine is the positive effect it has on the health of your liver. The cells in your liver produce betaine naturally, so getting more betaine through your diet helps keep your liver function at its best. Remember one of the livers functions is to process fat and betaine speeds up the breaking down of fats. According to the University of Maryland Medical Center, it may also protect you from fatty deposits that can form in your liver as a result of alcohol abuse, diabetes and obesity.

Immune function

There a compounds such as indoles in addition to the antioxidants in beats that studies show improve our bodies immune capability.

Overall, beets are wonderful vegetables raw and cooked.  Even the beets tops are highly nutritious and are like eating chard or kale.  The green leafs are high in vitamin A (127% RDA), Vitamin C (50% RDA), vitamin K (500% RDA) as well as calcium, iron, magnesium, potassium, copper and magnesium, sulfur, silica and choline. Make beets a regular part of your diet and reap the health benefits.

Healthy Wishes
Wally Bishop C.N.C.

WebND

Viveshake

The contents of this blog is 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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Frustrated With Weight Loss?

What Healthy Living Did for Me!

Let’s face the truth! Most people make losing weight much too complicated. It doesn’t need to be. Listed below are the pitfalls most people make when trying to lose weight.

Doing anything temporally will give you temporary results! You have to get this, a diet is temporary.

• Change your diet gradually- Many people jump right in and and totally change their diet to the extreme. They go from the typical American diet rich in processed foods to a very restrictive diet. Any time you make sudden change in your diet and lifestyle you highly increase your risk of failure. Make the change slowly. Instead of taking foods away try adding healthy foods to your diet. You will begin to crowd out the harmful foods with healthy foods. Replacing breakfast with a nutritious balanced meal replacement drink like Vive is a great way to begin the change.
• Stop Stressing about life and losing the weight.  Because we make it so complicated we get overly stressed. If you have stress from work or home you need to manage it or remove the source. Stress will make it almost impossible to lose much weight. In addition stress kills!
• Eat enough calories- Many people begin by drastically cutting food intake thus calories too much. If you go below 1200 calories for more than a couple of days your body senses a famine has arrived and it lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories to much. If you stay in a severe calorie reduction under (800 calories or less, like anorexia) you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs.
• Do Not Skip Meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy meal replacement shake is an option and can serve your body well. I recommend Vive, it was created for weight loss and energy and is packed with an abundance of nutrition!
• Drink plenty of water- Many will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health!
• Exercise- If you are obese you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate causing us to burn more calories through out the day! Just walking is a great exercise. Increase your speed and time as your fitness and health improves. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
• Stop weighing everyday! You weight can change up or down five or more pounds in any given day. You will set your self up for disappointment by weighing all of the. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first urination.
• Stop beating your self up! No body is perfect. Treats are allowed, even unscheduled ones. The next time you eat make a healthy choice. Bashing your self, will make you eat more.
• DO NOT DIET!  It is our mindset to use the word diet and when we do we automatically set up in our mind that we will change our diet and lifestyle for a period of time and then come back home to that awesome food that got us fat to begin with. Plus because you have starved your body (both calories and nutrients) before, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure you lose 30 pounds and then you gain 50 back. Dieting will only make you fatter one diet at a time! Think lifestyle change!
• Nutrition Nutrition Nutrition!!!!  When you body is getting loads of nutrients it begins to clean and detox getting rid of toxic materials you have stored for years. Your body does not like to let go of fat unless it can detox adequately. Your body stores toxins in your fat. Depleted nutrient stores in your body get filled up and topped off. Then the bodies systems begin to come back into harmony with one another. Blood sugar begins to balance,cravings begin to disappear, energy improves, thinking improves, your hair and skin begins to glow. Your body starts regenerating itself to a new healthy one.

The bottom line is that weight loss and health do not come from a “diet” they comes from living a healthy lifestyle. That’s it. Adopt a healthy way of living and watch your body change!

Healthy Wishes.

Wally Bishop C.N.C.

The contents of this blog is 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.

Sugar! the Poison We Can’t Resist!

I am not sure why we Americans don’t see it. Sugar is the biggest threat to our health but we keep consuming it is excessive amounts. Plus, food manufacturers love it because it makes you eat more and more and more of their sugary foods.  We American’s simply can’t resist it! Doctors love it because it’s a guarantee most of you will be seeing them in the near future .

It’s Poison, also, Sugar makes us fatter.  When you eat refined sugar, if you don’t quickly use it as energy, insulin turns it into fat! It’s addictive,  accelerates aging, reduces immune function, impairs mental and neurological function, can destroy your brain, heart and organs, creates systemic inflammation, gives some people a buzz and destroys bodies. Does this sound healthy??

Not all sugar is bad. Sugar from plants foods like carrots, beets, strawberries and bananas can be good for us if they are eaten in their whole form. Healthy sugars are important because our brain and central nervous system rely totally on sugar or glycogen (stored sugar in the body) for their energy. Our muscles love sugar or glycogen to produce energy for high energy needs.  Fruit juice is very high in sugar so even though nutritious it is too high in sugar, eat the whole fruit.

People get addicted to sugar. They love the taste and the quick energy it releases. However they can’t see the pervasive damage being done to their blood vessels, brain, heart and other organs.

This may shock you, but I believe sugar and sugar like foods (processed flour products) are probably the biggest cause of all illness and disease. It creates so much stress on the body, lowers the immune system, wrecks havoc on the hormonal system and creates systemic inflammation. The harm being caused is wide-spread and long-lasting.

Sugar has made its way into almost every food stuff man is processing and refining. Sugar is added to bacon. luncheon meats, mayonnaise, peanut butter, dried fruit, fruit juices, tomato sauce, spaghetti sauce, prepared foods, cereal, granola, cookies, flavored milk, soft drinks, coffee drinks and hundreds if not thousands of other foods. Milk has about 3 teaspoons of sugar per 8 ounce glass.

The purpose of the added sugar is to make you eat more of the food it is in. It’s all about money. If you keep buying it, the food manufacturers will keep selling it. Stop buying it and they will begin to make healthier foods.

Your best defense is learning to read food labels and being able to find all the different names of sugar. When reading the food label pay special attention to the serving size and the grams of sugar per serving. Try to limit the amount of sugar you consume to 6 grams or less per serving. Look for foods that have 3 or more grams of fiber per serving.

Sugars Many Names

When reading the food ingredient list on the food label look out for these names. I would also include agave nectar as a sugar to avoid. It is higher in fructose that HFCS and is a processed sugar.

1. Barley malt
2. Beet sugar
3. Brown sugar
4. Buttered syrup
5. Cane juice crystals
6. Cane sugar
7. Caramel
8. Corn syrup
9. Corn syrup solids
10. Confectioner’s sugar
11. Carob syrup
12. Castor sugar
13. Date sugar
14. Demerara sugar
15. Dextran
16. Dextrose
17. Diastatic malt
18. Diatase
19. Ethyl maltol
20. Fructose
21. Fruit juice
22. Fruit juice concentrate
23. Galactose
24. Glucose
25. Glucose solids
26. Golden sugar
27. Golden syrup
28. Grape sugar
29. High-fructose corn syrup (HFCS)
30. Honey
31. Icing sugar
32. Invert sugar
33. Lactose
34. Maltodextrin
35. Maltose
36. Malt syrup
37. Maple syrup
38. Molasses
39. Muscovado sugar
40. Panocha
41. Raw sugar
42. Refiner’s syrup
43. Rice syrup
44. Sorbitol
45. Sorghum syrup
46. Sucrose
47. Sugar
48. Treacle
49. Turbinado sugar
50. Yellow sugar

Flour Based Products

Flour (ground up grains) turns to blood sugar as rapidly as does white table sugar! Most breads, cereals, cookies, crackers and pastries have a high glycemic value. They raise blood sugar rapidly. Not all grain based products have higher glycemic load values. Whole Grains when eaten in their natural form release sugars slowly.  Steel cut oats have a lower glycemic load value that rolled oats.  Enriched and refined flours have little fiber allowing the starch to turn to blood sugar rapidly. Even whole grain breads can cause a quick release of blood sugar because part of the bodies digestive process has already been performed.  To my knowledge the lowest glycemic bread is Ezekiel Bread.

Use Natural Sweeteners like stevia and raw honey. They offer health benefits and do not impact blood sugar levels as severely as refined sugars do.

In summary, to reduce your risk of developing a sugar related disease or adverse health condition avoid or limit simple carbohydrates by eating more vegetables, fruits, beans and whole grains (limit to 4 servings per day). Stay away from non natural sweeteners like Splenda and aspartame. Use natural sweeteners, however, learn to enjoy foods that are less sweet. Break that sugar addiction, kick it to the curb and enjoy life. I recommend stevia or raw honey as the healthiest sweeteners.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is 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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• Sugar 101 (liveto110.com)

Magnesium the Wonder Mineral!

Cocao (dark chocolate) is one of the richest sources of magnesium!

I commonly hear fellow athletes or my clients complain of muscle cramping, muscle fatigue and a lack of good sleep. They seldom think they could be deficient in magnesium. However, odds say it may be!  They up their magnesium and issues are solved in many cases.

Magnesium is a macro-nutrient, which means we need more of it than some of the other minerals and we need magnesium daily. Minerals are critical for our health, however magnesium is required in over three hundred (300) different body functions making it a mineral you need readily available in your body. 

Of all the minerals, it is my opinion that for Americans, magnesium seems to be one of the most important because it is required in so many body functions. You can go several days or even weeks before needing certain vitamins, however you must have some intake of most minerals at least every couple of days. If you are really active, ill or sweating a lot you will need them everyday.  Minerals are used by the body and excreted easily.  If you are using diuretics, exercising intensely or sweating profusely, a diet deficient in the electrolytes, magnesium, potassium, sodium and chloride can cause severe health problems requiring a sudden need for emergency medical treatment.

How Does a Magnesium Deficiency Affect the Body?

Do you get adequate magnesium in your diet? More than half of Americans are deficient in magnesium and some sources say nearly 80% of Americans are deficient.

Most troubling is the result of a study of 7,764 people over 10.5 years.  It found those with the lowest magnesium levels have a much greater risk of dying from ischemic heart disease “Men and women whose urinary magnesium was among the lowest 20% of subjects had an increase in the risk of ischemic heart disease that was 60% higher than the remainder of the participants, and a risk of fatal ischemic heart disease that was 70% higher.  Additionally, magnesium helps inhibit platelet aggregation and enhance the synthesis of nitric oxide, which helps relax the blood vessels. Furthermore, increased magnesium intake has been associated with a lower risk of diabetes—a disease that significantly elevates the risk of cardiovascular disease.

Magnesium is a nutrient that is essential to more than 300 activities in our bodies. Magnesium provides your muscles the ability to relax, it moves calcium out of your blood and into bones, it is required to keep blood circulating and the heart beating and it is essential to keep your nervous system and brain healthy. It also helps reduce anxiety.

If you have muscle cramps, particularly at night, the odds are great that you may be lacking magnesium; if you have trouble sleeping you may be low in magnesium, if you are fatigued it could be a lack of magnesium. If you have high blood pressure it may be due to insufficient magnesium, if you are diabetic, low levels of magnesium may be involved, magnesium is critical for carbohydrate fat and protein metabolism to create energy. Magnesium helps keep the heart in a healthy rhythm and is necessary for cellular reproduction.

Magnesium is required for good bone health. Magnesium moves calcium out of the blood and into bones making them stronger. In fact, a large percentage of the magnesium in your body is in your bones. Magnesium is critical for heart health. It helps blood vessels relax reducing blood pressure and is also required to make certain detoxing compounds and for a strong immune system.

The role magnesium plays in the body is so diverse that it is difficult to find a body system that is not affected by magnesium deficiency. Our immune system, cardiovascular system, digestive system, nervous system, muscles, kidneys, liver, hormone-secreting glands, and brain all rely on magnesium for healthy metabolic function.

What Affects Magnesium Absorption?

Magnesium absorption is reduced by many factors including colas, coffee, salt and caffeine. Also certain medications like diuretics will deplete magnesium from our bodies. Refined and processed foods also deplete our bodies of magnesium.

Good Food Sources of Magnesium

• Spinach
• Dark Chocolate
• Swiss Chard
• Oat Bran
• Rice Bran
• Pumpkin Seeds
• Halibut
• Soybeans
• Sunflower Seeds
• Almonds
• Sesame Seeds
• Black Beans
• Cashews
• Cantaloupe
• Black strap molasses
• Mustard Greens
• Turnip Greens
• Collard Greens
• Green Beans
• Salmon
• Flax Seeds
• Sea Vegetables
• Kale
• Celery
• Bell Peppers

 

To ensure you get adequate magnesium daily, a diet rich in a variety of foods is key.  The NutriBullet unlocks nutrients in a way other blenders or juicers cant can’t so load it up with magnesium rich foods every day.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog are not and should not be considered as medical advice. 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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Cinnamon, A Healthy Super Spice!

Let’s take a look at some of the properties of cinnamon, one of my favorite spices! I love the flavor and smell.  As I am writing this for you I am sipping on a cup of hot chocolate infused with ½ teaspoon of Ceylon cinnamon and raw honey.  Yum!!

Cinnamon can be used in sweet dishes and in savory dishes.  It is very versatile and has a very profound and enticing smell.  In the winter it evokes the power of the Holiday spirit.  However, I use cinnamon year round.

Cinnamon has been used as a spice and in Chinese and Ayurvedic medicine for thousands of years. Did you know in the Bible, Moses was directed to use cinnamon to make Holy Oil for anointing the sick.  Cinnamon has very powerful antioxidant benefits.

Cinnamon comes fro the bark of a tree. Although there are four main varieties of cinnamon, Ceylon cinnamon and Cassia cinnamon are the most popular.  Ceylon cinnamon is not as aggressive in its flavor and can be used in larger quantities providing greater antioxidant potential.  The cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets. If you are going to use and consume a lot of cinnamon I would only recommend you use the Ceylon variety.  The level of naturally occurring coumarins in the cassia cinnamon appears to be higher and may pose a risk to some individuals if consumed in substantial amounts on a regular basis.

A few of the health benefits of cinnamon:

• May support lower blood sugar
• Powerful antioxidant
• May be Anti-bacterial
• May be Anti-fungal
• Anti-inflammatory
• May support better and healthier digestion
• May improve blood flow and circulation
• May help prevent Alzheimer’s Disease
• May support lower cholesterol

Just the smell of cinnamon may help you think better. Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing. No wonder I love the smell of cinnamon!

Recent studies have found that cinnamon may have a beneficial effect on blood sugar. One of the first human studies was published in 2003 in a medical journal called Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily, an amount roughly equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon. After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose by 18 to 29%, triglycerides by 23 to 30%, LDL cholesterol by 7 to 27%, and total cholesterol by 12 to 26%.

Some of the health benefits of cinnamon are not conclusive particularly those surrounding blood sugar control.  More research is needed.  You can find more info regarding the confusion of studies at this site.

I use Ceylon cinnamon a few times each day. I use it with honey and raw apple cider vinegar twice a day and in my hot chocolate twice a day.

Enjoy your cinnamon and try using it in a variety of ways. It doesn’t take much to add a flavorful impact.

Healthy Wishes

Wally Bishop C.N.C.

WebND

References:

Orally Administrated Cinnamon Extract Reduces β-Amyloid Oligomerization and Corrects Cognitive Impairment in Alzheimer’s Disease Animal Models http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0016564

Cinnamon improves glucose and lipids of people with type 2 diabetes.  Department of Human Nutrition, NWFP Agricultural University, Peshawar, Pakistan.
http://www.ncbi.nlm.nih.gov/pubmed/14633804

A comparison of chemical, antioxidant and antimicrobial studies of cinnamon leaf and bark volatile oils, oleoresins and their constituents. Chemistry Department, DDU Gorakhpur University, Gorakhpur 273 009, India. http://www.ncbi.nlm.nih.gov/pubmed/17408833

Cinnamon intake lowers fasting blood glucose: meta-analysis. Department of Nutrition, University of California- 
http://www.ncbi.nlm.nih.gov/pubmed/21480806

http://www.med.nyu.edu/content?ChunkIID=21672

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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Should You Count Calories, Yes or No?

The American Diet is Rich In Calories!

Maybe, maybe not! There are differing opinions on the subject and truthfully there is no wrong or right answer.  The answer is subject to what works best for the person needing or wanting to lose weight.

I will say this however; it is very hard to become overweight or obese if 80% to 90% of your diet is healthy and vegetable based. Nutrient dense foods do not cause weight problems.  All the overweight and obese people I know did not get overweight eating healthy. No, they were all on the Standard American Diet (SAD) menu and didn’t move much.  Unfortunately, the overweight and obese don’t eat healthy.

If you need to lose say 15 to 20 pounds or do not have a weight problem then calorie counting probably isn’t an issue. So, if that is you, there is no need to count calories.  You should eat a wide variety of very healthy foods.  I say eat every color available every day as much as your wish!

However, if you need to lose 30 pounds or more, then I believe counting calories is a must, at least until you have established a healthy dietary and lifestyle foundation.

I see a lot of people with weight and obesity issues and there are some common things they share.  For the sake of this discussion, when I say overweight I am talking about people that need to lose a minimum of 30 pounds.

Every overweight or obese person I have counseled in the past seven years had the following traits;

• They had no clue how many calories they should be eating or were eating.
• They over consumed or under consume calories.  (yes, too few calories and your metabolism will stall preventing weight loss)
• They had sedentary lifestyles.
• They ate from the SAD menu.
• They tried dieting multiple times with no permanent success.
• They wanted a quick fix or a solution without having to change much in their life.

All of these points drastically affect the way we burn calories.  If you don’t know how many calories you actually should be eating you will never take charge of losing the weight.  Calories from nutrient poor foods equal substantial weight gain.

The mind-set of the obese or overweight person must change. For them every diet approach has been a failure for one reason. It was not a healthy approach they could center their life on forever.  They must accept that this isn’t about dieting or even their weight, it’s about living a healthy lifestyle.

They must erase bad habits that have been ingrained in them for years and teach them new approaches that can become ingrained healthy habits over time.  Once they have a good grasp of what a healthy diet and lifestyle is and they are living it comfortably, then calories aren’t so much of a concern.

And I know, some people say it stresses them to count calories.  However,

for them knowing their calorie budget may be a big part of the solution.

Focus on living a very healthy lifestyle and in most cases the weight issues will take care of themselves. (this does not account for medical conditions, see your doctor)

Just my opinion.

Healthy Wishes

Wally Bishop C.N.C.

WebND

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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