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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.

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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.

Nutrition Makes Healthy Bodies!

Nutrition Makes Healthy Bodies!

Many of my clients typically come to me once they or a family member face a major health crisis.   It frustrates me because most of these issues could be prevented. I do not want to see that happen to you, so, let’s not wait for the health problem let’s get in front of them so we don’t need to face them later.

You have probable heard these keys to health a hundred times before but they are always worth repeating, particularly starting the New Year.

As we go through life, hopefully we hit a point at which we say, “I want better health! Most of the time it hits us hard when we have family and friends that we see fighting health issues like cancer, diabetes, heart disease, high cholesterol and high blood pressure. Being a witness to this hopefully becomes our wake up call or rallying point. This is the first step in their new journey. It starts with a thought and then action. However, many people think it but don’t follow through. I have tried many times to understand why they won’t follow through and can only come to one conclusion. They love the food and unhealthy lifestyle more they fear disease and illness. I have had clients with stints from blockages; insulin dependent diabetes and high blood pressure say they would rather take their medication and keep living their lifestyle.  At this point we go our separate ways and I am always left confused and saddened.

After several years of counseling people about health and nutrition I remain as confused as ever by the human psyche! I just can’t fathom why someone doesn’t want better health.

If you will follow a few of these health building principles you can prevent many health issues. The more you can incorporate the better. It doesn’t guarantee a perfectly healthy life but is does mean you greatly reduce your risk of future disease and illness and a quicker recovery if you do face illness.

Don’ts and Limits

  • Avoid refined and processed foods as much as possible. They may contain preservatives, pesticides, herbicides, fungicides, antibiotics, hormones and food colorings all of which are anti-nourishing.
  • Avoid all commercially raised red meat, poultry and fish.
  • Limit the intake of red meats and pork.
  • Avoid all artificial sweeteners. They cause a disruption in our neurotransmitters and nervous system and can cause major health issues.
  • Avoid all dairy from cows. It’s highly inflammatory and associated with many adverse health conditions.
  • Avoid any trans fats (hydrogenated or partially hydrogenated oils), they cause heart disease and cancers
  • Avoid vegetable oils other than olive oil and coconut oil for cooking (others are inflammatory).
  • Avoid sugary drinks and foods that turn to blood sugar quickly. Sugar is high inflammatory and cause hormonal imbalances and lowers our immune system. Flour based foods turn to blood sugar quickly.
  • Limit grains to no more than four servings per day. They cause cravings when eaten to often. The best grains are oats, quinoa, amaranth, buckwheat and wild rice.
  • Avoid gluten as much as possible. Glutens are very inflammatory.
  • Stop the sedentary lifestyle, move more.

Do’s

  • Eat fresh organic produce often. This includes mushrooms!Veggies in a blender
  • Try to eat every color of the plant world everyday; red, yellow, orange, blue, purple, green, and white (they are healing foods)
  • Reduce simple sugar intake this includes limiting high sugar fruit intake to limit fructose intake. The best fruits are berries, green apples, peaches, pears, plums and bananas that have green tips and are bright yellow.
  • Eat more omega 3 foods (chia seeds, flax seeds, walnuts, salmon, herring, sardines)
  • Make nuts and seeds a part of your daily diet. They are highly nutritious and heart protective. Eat walnuts, almonds, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, hemp seeds, sesame seeds etc…
  • Make beans and lentils a part of your regular diet. They are a great source of protein, complex carbohydrates, fiber and many nutrients.
  • Use spices often. They are some of the most powerful and healing foods we can eat. Some of the best are raw cocoa, cinnamon, nutmeg, mustard seeds, clove, ginger, garlic, oregano, thyme, cayenne, cardamom, basil, sage, coriander, cumin, turmeric, curcumin and black pepper.
  • Drink green tea’s (give Matcha tea a try) and hot chocolate made with raw cocoa. They are very rich in powerful antioxidants and nutrients.
  • If eating meats and fish make sure they are free range, organic and the fish are wild caught.
  • Drink at least 80 ounces of pure water every day. Drink even more if you sweat a lot.
  • Get adequate sunshine.
  • Get a good nights sleep!
  • De-Stress, stress is a silent killer. Try yoga, exercise, massage, positive affirmations, water aerobics, positive thinking and a healthy diet to help manage stress.
  • Exercise at least 5 days a week. Exercise doesn’t have to be hard, just consistent. Our body needs exercise to be healthy. It boost our immune system, removes toxins, helps balance hormones, improves our insulin response, helps regulate weight, gives us energy, improves mental focus, improves our balance and makes our heart and vascular system healthier.
  • Make it a point to do a random act of kindness for someone. It will greatly enrich your life.

Summary

If you avoid foods man has altered and stick to foods, as they exist in nature you can’t help but be healthier! Additionally, sunshine, sleep, water, exercise, stress management and a positive attitude can work wonders for your health. I also recommend making Vive!™ part of your daily dietary routine.. Vive!™  will nourish your body from head to toe providing optimal nutrition for optimal health.

Healthy Wishes

Wally Bishop C.N.C.

Vive

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.

Oh I ate too much!

Oh I ate too much!

I still smell the pumpkin pie and turkey! I love this time of year. It rings of comforting nostalgia, the crisp air, Pumpkin pie, apple cider and cinnamon, can you smell it? I can close my eyes and think back to being 8 years old in moms kitchen and the aroma of pumpkin pie and sweet potato souffle make me smile, it just makes me feel good regardless what kind of life I am having. I also think the act of kindness and charity at this time of year seems to give a greater meaning to life. It’s not all about me, it’s about us.  There is much to be grateful for.

Some people don’t over do it and find way to have  a healthier Thanksgiving Day meal. This is just one day or at most one weekend of a change to your normal healthy (hope you are eating healthy) dietary routine. Don’t get all worried about it. Enjoy it, try not to over do too much and get back to normal as soon as you are able.

However, if you feel like your body is sluggish and you over did the food this is a great way to get  your body back to form and feeling better.

For many of us, the Thanksgiving week-end is a detour to our bodies normally dietary intake. We end up eating a lot of foods that pollute our bodies. Regardless how hard you try you must give in a little to those sumptuous tasting yet not very healthy foods,  it’s Thanksgiving after all. After three or four days of eating a few of the normally avoided foods my body is rebelling and I feel bloated and heavy and I can’t wait to get back to a clean body.  Frankly, by the time Sunday arrives I have had enough and my body is in shock from all the calories, simple carbohydrates and excessive protein. For those of you that eat fairly healthy and would like to get your body back to normal as quick as possible try this short and simple approach.  If you don’t eat healthy this would be a good way to start.

This is not intended to be a total body cleanse. If you have been eating a poor diet for a long time you will need to do a different and more intense cleanse,  however that type of cleanse should only be done under the supervision of a qualified health professional.

The question is, how do we get our bodies back to normal as quick as possible after the holiday? It’s fairly simple. We need to aid our body in cleansing out the junk through a light diet and exercise. The diet will help in the cleanse and exercise will get our lymphatic system moving the junk out. The lymphatic system is part of our cellular waste and toxic material removal system. It relies totally of the movement of our muscles to pump our lymphatic fluid throughout our body. Unlike our circulatory system that depends on our heart, our skeletal  muscles do the job for the lymphatic system. For example; when your arms and leg muscles contract, they squeeze the lymphatic fluid through the lymphatic system. The body is so amazing.

An infrared  sauna can also help remove toxins through your sweat.

Suggested Dietary Changes for 3 days

Day 1 Healthy Liquids Only  (Vive!™ ,cleansing lemonade, warm green tea)

Day 2 Healthy Liquids and select vegetables and fruits only

Day 3 Healthy Liquids, select vegetables, fruits and a few cooked vegetables.

Day 4  Slowly add other healthy whole grains, beans and nuts and seeds back to your diet.

Recipe; Cleaning Lemonade  ( taste very good, you can drink this everyday if you wanted to)

  • 110 ounces of purified water or spring water
  • 1 to 1.5 cups fresh squeezed lemon juice  ( I use the juice and pulp from 7 lemons )
  • 6 ounces of Bragg’s apple cider vinegar
  • 1 cup raw honey
  • optional- 4 ounces of blackstrap molasses (this is optional) add to mix if exercising or sweating from working out or exercising
  • Stevia and/or xylitol as sweetener, sweeten to your taste preference

Warm Green Tea (if you can get Matcha tea it is even better!)

My Cleansing Routine

Day 1

On Monday I will start a liquid only diet for 24 hours. The contents for my day are; Vive!™ , the cleansing lemonade and warm green tea. My diet will consist of 2 scoops of my Vive!™ with 12 ounces of water 3 times that day, 40 ounces of cleansing lemonade, consumed throughout the day and 24 ounces of warm green tea.  It does not matter when you drink the lemonade or green tea. The Vive!™ is taken at breakfast, lunch, late afternoon and early evening, no later than 7:00PM.

Exercise for 45 minutes to 1 hour, work up a good sweat. If you can only walk for 5 minutes, walk for five minutes 2 or 3 times every day and slowly build up your time till you can walk comfortably for 30 minutes at a time. Only exercise if you have your doctors OK.

Day 2

On Tuesday I will cut the Vive!™ intake to 2 times that day, will continue the cleansing lemonade and will add raw vegetables and fruit to my diet.  Continue to exercise and sweat.  If you have a NutriBullet put it to use making smoothies with veggies and low sugar fruits.

Breakfast is 1 Vive!™ shake

Mid morning snack will be a small to medium apple with almond butter.

Lunch, I will have a salad with spinach, romaine lettuce, orange bell pepper, carrots, zucchini squash, onion, radishes, broccoli, cauliflower, cherry tomatoes, and portabello or crimini mushrooms. Dressing will be balsamic vinegar and olive oil. You can add spices of your choice. If you prefer put it in the NutriBullet for a smoothie!

I eat a salad at least 5 days per week and some days I will have one at lunch and dinner! A salad is hard to beat for building health as long as you do not use unhealthy dressings.  A dressing high in sugar content or those that contain high fructose corn syrup can neutralize some of the health benefits that a salad provides. Using too much salad dressing, even a healthy one can sabotage the benefits from lower calories a salad naturally offers. Also look for salad dressings using olive oil in place of soy or other vegetable oils. They are healthier.

Mid afternoon I will have another Vive!™ drink.

Dinner, I will have another salad.

Mid evening  snack; a smoothie with 1/2 cup frozen strawberries, 1/2 cup frozen blueberries with 1 to 2 cups cup almond milk and stevia for extra sweetness. Blend and enjoy

Day 3

Vive!™ is consumed twice per day on going. I will continue drinking the cleansing lemonade ongoing, I like it.

I will add back a little cooked food to my diet. Cooked food is optional. There are many days I do not eat any cooked food. The schedule is the same as day 2 except for dinner. You can switch lunch and dinner at any time. Many people say it is best to eat your heaviest meals at mid day. I grew up eating my largest meal at dinner and most of the time I have continued that tradition.  It is best not to eat at least 2 hours before bed time.

Dinner;  steam 1 large head of broccoli, 1 cup asparagus spears,  then saute in olive oil 3/4 cup onions,  3 cloves of garlic, 1 cup of diced mushrooms, 1 whole red yellow pepper, 1 whole tomato (optional) and 2 cups diced purple cabbage.

Evening snack; mixed fruit

Ongoing days

Slowly add your normal foods back to your diet, hopefully healthy foods! Continue to drink at least 1/2  of your body weight in ounces of water per day.  Be sure to include beans, whole grains, nuts and seeds with your daily dietary routine, they provide great health benefits.  Exercise must be a regular part of your daily routine.

This is a great time to keep the healthy eating going. variety is the key to being happy when eating very healthy. Use a variety of Beans, lentils, nuts and seeds and a few whole grains along with your vegetables to keep meals interesting. If eating meats keep them free range and organic lean cuts. Fish should always be wild caught and eggs should be free range organic eggs.

Healthy Wishes

Wally Bishop C.N.C.

Vive!™

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.

 

cyclistI had the opportunity to work at a cycling event recently. As many riders from the 80 mile mountainous ride were coming in, one serious cyclist came to our booth and said “I need calories, please anything”. Obviously, we hooked him up with a Vive!™ shake. He chugged it and then another half of one 10 minutes later. He explained that 15 miles back he had bonked (depleted glucose and glycogen stores causing extreme muscle weakness) coming up the last hill. Can bonking be prevented or delayed nutritionally? Yes absolutely!
Certainly training is essential for endurance particularly to push back the anaerobic threshold so you don’t bonk as easily, however the role of your nutritional intake is 3 to 4 times more important than any other part of your regimen. Many runners and cyclist will take glucose gels and electrolytes drinks during their event to replenish their lost blood sugar and electrolytes, which is necessary. Some will add supplements containing L-Tyrosine, L-arginine and Beta Alanine to aid performance and they can help. However, to turn glucose, fat and protein into readily available energy is a highly complex process that involves many metabolic actions requiring enzymes, and the cofactors and factors, vitamin and minerals. In the metabolic pathway many vitamins and minerals are necessary to convert the energy source (foods) into energy molecules such as Phosphocreatine, ADP and ATP. Additionally the antioxidants contained in vegetative foods is very important at protecting muscle cells from the heavy oxidative damaged caused by intense exercise. They help speed up recovery as well.

You cannot overcome a nutritionally poor diet with supplements. However you can supplement a nutritionally rich diet and increase performance potential. Refined and processed foods are nutrient thieves. They deplete your body of more nutrients than they provide.

Nutrients (factors and co-factors) and their effects on energy metabolism pathways.

Enzymes are required to make energy and cannot do their jobs without factors and cofactors! If you do not get the nutrients from your diet the body robs them from muscle and organs to produce the energy you demand.  Continued nutrient depletion leads to slower recover and less than optimal performance potential and eventually illness and disease.  Vive!™ provides an abundance of factors and co-factors!

Vitamins
Thiamine (B1)
B1 is an essential cofactor (required for enzymes to do their job) in the conversion of carbohydrates to energy. B1 is needed for normal muscle function.
Riboflavin (B2)
B2 is a cofactor and helps in the release of energy from fats and carbohydrates. B2 is part of the flavin adenine dinucleotide (FAD) oxidation reaction in the cell to make energy. B2 is very important in the conversion of fat to energy.

Nician, Nicotinic acid, B3
B3 is a cofactor and is transformed into nicotinamide adenine dinucleotide (NAD) and NADP, which play a key role in cellular energy production.

Pantothenic acid (B5)
B5 plays an essential role in the Krebs cycle (one of three energy major energy pathways) as a component of coenzyme A (a critical enzyme needed to make energy).
Pyridoxine B6
B6 helps in the release of energy from carbohydrates fats and proteins. B6 is used as a cofactor mainly in protein and amino acid metabolism and is involved in over 100 enzymatic reactions.

Biotin (B7)
B7 is a cofactor involved in metabolism of fatty acids, amino acids and utilization of B vitamins.

Folic acid, Folate (B9)
Folates function as a family of cofactors required for methylation reactions. Folate is essential for metabolic pathways involving cell growth and replication.

Vitamin B12
B12 is essential for metabolism of fats and carbohydrates and the synthesis of proteins. B12 is required for folic acid metabolism.


Vitamin C

Vitamin C is essential for synthesis of carnitine (carnitine transports long-chain fatty acids into mitochondria). Vitamin C increases can triple the absorption of non-heme (iron from plants) iron and the synthesis of cortisol.

Minerals
Calcium
Calcium is essential for the contraction of muscles and activation of nerves. Calcium activates a series of reactions including fatty acid oxidation for use in the mitochondria.
Phosphorus
Phosphorus is a structural component of the nucleotide coenzymes creatine phosphate, nicotinamide adenine dinucleotide (NAD) and adenosine triphosphate (ATP). All of which are required in the mitochondria for energy to be produced.
Magnesium
Magnesium is essential for the relaxation of muscles and nerves. Magnesium is used in over 300 enzyme reactions. Required by all enzymatic reactions involving the energy storage molecule ATP.
Trace minerals
Copper

Cooper is involved in the making of some enzymes. Copper is also involved in iron metabolism.
Chromium
Chromium promotes insulin action, thus promoting glucose (blood sugar) uptake by the cells.
Iron
Iron is essential in hemoglobin for transporting oxygen and for storing oxygen in the muscle and releasing it when needed during muscle contraction. Iron facilitates the transfer of electrons in the cell energy pathway and is important in ATP actions.
Manganese
Manganese is a cofactor of several enzymes involved in metabolism of carbohydrates and gluconeogenesis. Gluconeogenesis is the making of glucose from non-carbohydrate sources. It involves the tearing down of muscle to turn certain amino acids and glycerin into glucose. This begins when you bonk as glucose and glycogen stores are depleted. This is very hard on the body and you want to avoid it.
Zinc
Zinc is an essential part of more than 100 enzymes, some of which are involved in the cell energy pathway.
If you want to optimize your performance, beginning today you need to ensure you are adding a bounty of nutrients to your nutritional stores daily. Ideally, you should be eating a minimum of 7 servings of vegetables, 3 servings of fruits, beans, nuts, seeds, and limited whole grains. Vive!™ boost your performance potential by giving you a bounty of energy producing and recovery enabling nutrients!

Additionally, if you are meat eaters include free range lean meats, wild caught fish, free-range organic poultry and eggs. Anytime you can make your food selections organic, wild caught and free range you reduce the risk of contamination from pathogens and potentially increase your nutritional intake.

This website can give you a great list of which foods are the best sources for which nutrients.  http://www.whfoods.com/nutrientstoc.php
Eat great to perform great.
Healthy Wishes,
Wally Bishop C.N.C.
WebND

Developer of Vive!™

sleepI am tossing and turning, toss and turn some more! Count sheep, pray, etc….. I just can’t get to sleep, my brain just will not relax or turn off!!!! I am sure many of you have been in this same situation and it is a very frustrating one. Insomnia! It must have roots in the word insane because several nights of poor sleep I thing I am headed that way.  insomnia can vary from difficulty falling asleep despite being tired, to waking up in the middle of the night. It can also be a temporary, occasional, or chronic problem. But whatever form it takes, a lack of good quality sleep can wreak havoc on your health and make you feel very ill. You can’t concentrate, you are so tired and irritable.

What you may not realize is that many important task are not getting done inside of your body when you do not get the sleep your body needs. Your body can’t restore and build nutritional and body compounds (enzymes, hormones, neurotransmitters, antibodies, blood cells, etc…), build and repair tissues and bones when you are awake. Your mind and body require deep sleep for 7 to 8 hours for your bodies systems to function properly.  Everyone’s body is different. Some people can get by on 6 hours sleep and some people need 10 hours of sleep but for most people 7 to 8 hours of deep sleep is required for a healthy body. When you are sleeping the bodies night shift goes to work repairing damaged tissues, building new tissues, and restoring depleted compounds and nutritional stores used the day before.

Your Sleep Clock

You have probably heard of the circadian rhythm. The circadian rhythm controls normal sleep patterns and is part of the bodies master clock and is controlled by the hypothalamus gland in our brain. This rhythm is also effected by external factors such as your diet, your environment and behavior. To help establish good sleep never eat in your bed room and start turning the lights and sounds down low. This will begin to signal the body that it’s time to get ready for sleep. It may takes a few day to a few weeks of this behavior for your body’s natural clock to kick in.

Major triggers of insomnia.

  • Lack of magnesium (magnesium is required for muscles to relax)
  • Lack of potassium
  • Lack of B Vitamins
  • Caffeine (particularly late in the evening)
  • Stress (stress causes hormonal imbalances and can imbalance the natural circadian rhythm
  • A lack of complex carbohydrates in the diet (carbohydrates help absorb B vitamins, have tryptophan that help release serotonin and melatonin which help us relax and sleep)
  • Eating to close to bed time (can cause reflux)
  • Eating to much sugar a few hours before bed time
  • Lack of adequate exercise

Improve Your Sleep with These Tips

  • Getting out in the sunshine in the mornings on a regular basis helps re-establish your natural sleep clock.
  • Get plenty of magnesium and potassium in your diet by eating lots of leafy greens, nuts, seeds and whole grains. Whole grains also provide lots of B vitamins and minerals. Blast a wide variety of foods for optimal sleep.
  • Bananas are an excellent source of magnesium and potassium, which help to relax muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones.
  • Tart cherries also increase your bodies melatonin. A team of researchers from the University of Pennsylvania and University of Rochester did a sleep study and they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin.
  • Almonds are a great source of magnesium
  • Chamomile tea is a very helpful for calming and relaxing the body.
  • Green tea contains theanine which is relaxes and helps promote better sleep. Just make sure it is decaffeinated green tea.
  • Exercise at least 30 minutes to 1 hour 5 days per week.  Exercise in the morning gets your body revved up for the day and helps generate relaxing chemicals .  If you exercise in the afternoon or evening make sure you have at least 5 hours before going to sleep. About 5 hours after exercising your body temperature begins to fall triggering your body for sleep. Vigorous aerobic exercise tends to provide the highest sleep benefits of any exercise.
  • You can also buy melatonin and 5-HTP as supplements to aid in your sleep. 5-HTP is a form of tryptophan your body can absorb easily.

Fire Up the NutriBullet for Great Sleep!

Try this mind calming blast about 1 hour before bedtime.

  • 1  banana with slightly green tips
  • 1 cup unsweetened almond milk
  • 1/2 cup oats
  • 1/4 cup tart cherry juice or 1/2 cup tart cherries

A good nights sleep which is 7 to 8 hours for most people is very important for your health.

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer

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.

B12 BlockVitamin B12 is a unique vitamin in that it is produced by bacteria! B12 is actually called cobalamin and is essential for healthy cells to thrive and divide. There are four (4) forms of B12; cynocabalomin, hydroxocobalamin, meythlcobalamin and adenosylcobalamin. The B12 most often used in supplement form are methylcobalamin hydroxocobalamin and cynocabalmin.  Cynocabalmin is the hardest B12 to absorb and is a cheaper form of B12. Because it is cheaper it is the form most often used in supplements. Methylcobalamin and hydroxocobalmin are the most easily absorbed forms of B12.

Vitamin B12 is critical for brain health, nerve health, the healthy formation of red blood cells, DNA, bone marrow and to make energy from carbohydrates and fats.  Our body can store many months of B12 in our liver and we only need a small amount of B12 for bodily functions however certain medications can deplete our bodies stores.

These are types of medications that can interfere with the body’s absorption or use of vitamin B12:

  • Proton pump inhibitors that are used to treat acid reflux and peptic ulcer disease.
  • Antibiotics used to treat infections.
  • Histamine H2 receptor antagonists, such as cimetidine (Tagamet®), famotidine (Pepcid®), and ranitidine (Zantac®), that are used to treat peptic ulcer disease.
  • Metformin, a drug used to treat diabetes.

B12 Deficiency Symptoms and Who is at Risk?

Although in today’s world it is rare to have a B12 deficiency it still happens.  Those at highest risk are the elderly, those with digestive disorders like low stomach acid, Celiac and Crohns disease, alcoholics, and people that have undergone gastric bypass surgery.  Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue.  In infants, signs of a vitamin B12 deficiency include failure to thrive, problems with movement, delays in reaching the typical developmental milestones, and megaloblastic anemia.

Large amounts of folic acid can hide a vitamin B12 deficiency by correcting megaloblastic anemia, a hallmark of vitamin B12 deficiency. But folic acid does not correct the progressive damage to the nervous system that vitamin B12 deficiency also causes. For this reason, healthy adults should not get more than 1,000 mcg of folic acid a day.

How is B12 Used In Our Body?

  • It is needed to convert carbohydrates into glucose in the body, thus leading to energy production and a decrease in fatigue and lethargy in the body.
  • It helps in healthy regulation of the nervous system, reducing depression, stress, and brain shrinkage.
  • It helps maintain a healthy digestive system. Vitamin B12 also protects against heart disease by curbing and improving unhealthy cholesterol levels, protecting against stroke, and high blood pressure.
  • It is essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin.
  • Vitamin B 12 helps protect against cancers including breast, colon, lung, and prostrate cancer.

B12 and our methylation processes

Methylation is a key biochemical process that is essential for the proper function of almost all of your body’s systems. It occurs billions of times every second; it helps repair your DNA; it controls homocysteine (an unhealthy compound that can damage blood vessels); it helps recycle molecules needed for detoxification; and it helps keep inflammation in check. Vitamins B6, B12, folate, and betaine are very important to keep our methylation process functioning optimally.

Homocysteine is a protein formed during methylation in our bodies. Without adequate B12. B6 and Folate, homocysteine levels can increase. These B vitamins turn homocystiene into very powerful cellular protectors called Sam-e (S-Adenosyl methionine) and glutathione (GSH). Glutathione is considered the master antioxidant of the body and protects each cell. As you can see, higher homocysteine means lower Sam-e and lower glutathione. Higher levels of homocysteine are associated with a higher risk of heart disease and cancers.

Can Vitamin B12 be Harmful?

Vitamin B12 has not been shown to cause any harm.

Best Food Sources of B12

  • Algae (very rich source)
  • Sardines
  • Salmon
  • Venison
  • Lamb
  • Shrimp
  • Scallops
  • Grass fed beef
  • Cod

If you are eating a primarily vegetative diet it is important to supplement with B12. Make sure you get high quality B12 in the most absorbable forms. Most high quality B12 supplements also include B6 and Folate as part of the supplement ingredients because they work so closely together.

Vive!™ is loaded with B12 as methylcobalamin the active form in your body and is the easiest to absorb. Vive!™ contains 1667% of your daily  B12 requirement in each serving!

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer

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.

 

Blueberries contain Quercetin and Vive has Blueberries and Quercetin!

Blueberries contain Quercetin and Vive has Blueberries and Quercetin!

You may have never heard of quercetin, many people haven’t! Quercetin offers many health benefits.

Quercetin is excellent for calming the immune response from allergies in our body! It reduces histamine.

Quercetin is a plant-derived antioxidant in the flavonoid family that is naturally occurring in blueberries, blackberries, cherries, apples, onions, kale and sweet potatoes and other foods. Quercetin is commonly found as a supplement and used in many supplement products. Quercetin has been linked to supporting the immune system, clearing excess congestion, supporting bone health, and may aid in fighting mild allergy problems. Quercetin has anti-histamine effects just like the over the counter anti-histamines but without the negative side effects.

Weight Control and Anti-inflammatory Effects

Quercetin is also used in some weight control programs. It may help reduce weight by interfering with the absorption of sugar from the diet.  Quercetin, like other flavonoids, is an antioxidant that travels throughout the body removing harmful free radicals. Studies have also shown that quercetin may also be a potential solution to cardiovascular disease, a leading cause of death in the United States. Being anti-inflammatory it also may provide relief from joint and muscle pain. Being a powerful antioxidant it may also protect the brain from oxidation damage reducing the risk of brain disorders.

Athletic Potential

  • A preliminary study by the University of South Carolina showed that taking quercetin twice a day improved endurance and oxygen capacity in active men and women. Other studies at the University of Pepperdine and Appalachian State University have shown similar results. This improvement in athletic ability is thought to be because quercetin has a positive effect on mitochondria, which are the cells energy producers.  It also reduce the inflammation caused by the effects of exercise thus assisting in recovery.

Heart disease

  • Quercetin may benefit those with heart disease. Quercetin inhibits the proliferation and migration of aortic smooth muscle cells, inhibits platelet aggregation, improves the health of the endothelium and protects vascular endothelial cells against oxidative and proinflammatory insults. Ingestion of onion soup high in quercetin inhibits platelet aggregation and essential components of the collagen-stimulated platelet activation pathway in man: a pilot study. Br J Nutr. 2006. School of Animal and Microbial Sciences, University of Reading, Whiteknights, Reading, Berkshire, RG6 6AL, UK. Those who consume a diet rich in quercetin containing foods may have a reduced risk of cardiovascular disease.

Sources: http://www.raysahelian.com/quercetin.html,  http://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&term=quercetin%20inflammation

Vive!™ not only contain 250mg’s of quercetin per serving but also includes foods like apple and blueberries that contain quercetin in them.

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer

www.viveshake.com

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.

This product has not been evaluated by the FDA and is not used as a cure, treatment or diagnosis for any disease or illness.

one legged bikerBefore you read this I want to share with you that God has given you the amazing strength to pull yourself up from the depths of depression and hopelessness to a life of glorious health. You just have to want it and be willing to put in the effort. There are many true stories of true hero’s that have overcome huge obstacles to achieve greatness. I want to share with you an event I recently experienced that really inspired me. I hope it does you as well.

I Could Not Believe My Eyes!

Two weeks ago while riding my bike on a trail we have in our city called the Swamp Rabbit Trail something unbelievable and inspiring happened. I ride the trail almost every day, Monday through Friday. I see all types of people from families walking, roller bladders, roller skiing to bikers in their 80′s. Yes that’s right, I said 80′s. I see a couple in their 80′s at least once a week that ride at least 12 miles that day.

Well, today was a very special day. I saw a young man riding a very nice and serious road bike. I am not talking about a bike you just cruise around on I am talking about a $2,000.00 to $4000.00 road bike, the kind professionals ride. What totally blew me away was that he had only one leg and no artificial leg to support him on the other side.  As I passed him, I was thinking how is this possible. On road bikes of this type we wear special shoes that clip in and out of a special fixture to give you more pedal power. Once your feet are clipped in they can’t slip off of the pedal. They are locked in. It takes practice to understand how to get your feet off in a hurry if you need to. I have fallen several times. I can only guess that to become as good as he is, he has put in an incredible amount of hours to master the physical ability of road biking at this level. He is not the only person with a disability that has mastered this feat.

As I am peddling along totally absorbed in this young mans ability to overcome his disability I was overcome by emotion. I guess we shared a common bond of sorts. Not that overcoming my challenges was anything close to his challenges but we were both over-comers.  Truthfully, I was just shocked that he could do what he was doing. I hear so many excuses from people everyday about why they can’t beat their obesity or improve their health.

After about 5 minutes a blur passed by me and it was this young man with one leg. I consider my self a fair rider with decent speed but this guy just blew by me like I was standing still. I am still trying to figure out how he gets on and off his bike. I hope to meet him one day and let him know what an inspiration he is. There are many people with disabilities that strive to lead a normal life and through their strength and determination they find a way to be a part of everyday life and even reach higher levels like this young man.

I am an Over-comer, You Can Be One Too!

Eight years ago my physical world was a disaster. I weighed almost 450 pounds, had several health conditions and couldn’t do much of anything I wanted to do . Walking more than a couple hundred feet or standing longer than 5 minutes was very difficult.  It was very painful on my knees and ankles and made me short of breath quickly. I was a hostage of my own making. It took me a while to learn, understand and painfully admit that I created my condition.

I was once an athlete and took pride in my physical abilities. I routinely worked out, played racquet ball, took martial arts, ran 5 miles 4 days a week.  The rest is a blur! What happened? Life happened like it does for most of us.

Seven years ago God gave me an opportunity to right the sinking ship my body had become as I began earnestly searching for ways to help my wife overcome debilitating fibromyalgia. You can read about that story here. Anything worth having has a price that must be paid. I saw the opportunity and I took advantage of it. I was willing to pay the price to get my health and life back. It took dedication and resolve and support from friends and family. But what it really took was for me too stop making excuses. I lost over 200 pounds and now thoroughly enjoy my life.  I can do anything I want for anyone my age!

Then Out of Nowhere

Three years ago I became ill with a condition called Guillain Barre Syndrome (GBS). It is a form of paralysis that begins in your feet and gradually works it way up your body. Every case is different. For months I could not walk without a walker or use my hands enough to hold a fork or spoon. I am like, wow, I just get my life back and now I can’t walk much less run, hike or bike. At this point I could have climbed inside my shell and blamed God or life and just given up. Many people do just that. I guess I am stubborn. I was not going to let this condition rob me of the life I had just worked so hard to get back.

I prayed for God’s mercy and strength to overcome this terrible condition. I was very fortunate in that my case was not as severe as it could have been. I spent 4 days in intensive care and a total of eight days in the hospital before they sent me home to recover. I believe that my new found health and fitness kept me from having a more severe case of GBS. I don’t think I would have survived GBS if I would have been at my heaviest weight.

GBS is weird in that your nerves lose their ability to adequately send signals to muscles and as they heal ever so slowly you begin to recover the potential to regain your strength. Strength doesn’t happen without work. Once strong enough I used my walker and would do laps around the house. As soon as I could get on my exercise bike I did. Gwen, my wonderful wife would help me get on the bike (that was a real challenge)  and help me balance on it so I could just turn the  pedals. Gradually I began to rebuild my body again. What would have happened if I just gave up?

I humbly ask you to think about any excuse you have for not trying. Life is not perfect, it is what we make of it.

What are you making of your life? What excuses do you really have, honestly?

Healthy Wishes

Wally Bishop C.N.C.

www.viveshake.com

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.

This product has not been evaluated by the FDA and is not used as a cure, treatment or diagnosis for any disease or illness.

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