Be Youthful Later in Life!

Did you know you have a profound affect on how quickly your body ages?  Every morning looking in the mirror can tell us how we are aging externally. The real issue is how you are aging internally. How well are your cells and ultimately your organs and glands holding up against the daily assault of free radicals, toxins, stress and nutritional deficiencies?  The idea is to slow down the aging process if we can.  There are things you can do to not only reduce the aging process but maybe even reverse it in some cases.

So what does aging really mean? Technically, aging is a combination of all metabolic life activities, effects of exposure to toxins, microbial agents, nutrient deficiencies and their total combined effect over time on the body’s cells.

As part of life, we are exposed to micro-organisms, environmental toxins, drugs, emotional toxicities, unhealthy foods, nutrient deficiencies and stress, let’s call these “negative health catalyst”, or NHC. These NHCs have a direct impact on our cells ability to continue to replicate in a healthy state. NHCs can cause damage to the cell and even DNA in our cells. They do this in different ways. In one case they cause free radicals to form that can damage the cells and even the DNA in the cell to the point that the cell will begin to replicate itself in an unhealthy state.  In another way they lower our immune function to the point that the immune system is not healthy enough to stop the growth of bacteria, viruses, micro organisms and even mutated cells and the mutated cells can multiply to the point of disease. In another way they turn on the adverse health potential of certain genes to express themselves as disease and illness, but potentially the most damaging effect of these NHCs is their ability to shorten our telomeres and cause damage to our DNA through free radical damage to our cells.

What Causes Aging?

My opinion is that the biggest causes of aging are:

• Excessive consumption of all sugars and artificial sweeteners.
• Refined and processed foods  (contain harmful chemicals that can cause premature aging through disease and illness)
• Chronic Stress and Inflammation
• Free Radical Damage (caused by NHCs)  foods that contain antioxidants neutralize free radicals
• Elevated Homocystine Levels ( caused by a lack of B6, B12 and Folate and the effects of NHCs)
• Telomere shortening (caused by NHCs) increase telomerase by living a lifestyle of wellness.

What Are Telomeres?

In this Illustration The Red Caps Are Telomeres

Our genes are located on twisted, double-stranded molecules of DNA called chromosomes. At the ends of the chromosomes are stretches of DNA called telomeres, Telomeres are protective DNA-protein complexes, which protect our genetic data, make it possible for cells to divide and hold some secrets to how we age and get cancer. Think of the plastic caps on the end of your shoe laces. This is sort of what the telomeres look like. They keep the strands of chromosomes from unraveling. As the effects of NHCs advance our cellular aging the telomeres get shorter and shorter.   Once the telomeres get so short, the cell can no longer replicate and over time aging accelerates.

In 2009 three American scientists who discovered telomeres were awarded The 2009 Nobel Prize in Physiology of Medicine. Their work began a couple of decades earlier. What they discovered only enhances our belief that the way we live has an undeniable impact on the status of our health. Although this research certainly identifies the damage caused by the shortening of our telomeres , further research is underway to fully understand its role in life longevity and the advancement of disease and illness.

To strengthen our telomere’s we must increase the presence of the enzyme telomerase in our cells. Telomerase is an enzyme that is responsible for keeping telomeres healthy. As we age our bodies produce less and less telomerase thus we begin to age faster and faster. In addition the NHC’s also slow down the cellular production of telomerase.

How do we slow down the aging Process?

By living a lifestyle of wellness we greatly enhance our potential for slowing the aging process and having a life of vibrant health.  Recent studies even show that a lifestyle of wellness actually can increase the cellular production of telomerase and improve overall health. If we remove NHC’s and include nutrient dense foods (lots and veggies and fruits), pure water, relaxation, adequate sleep, health building exercise, fresh air, sunshine and emotional and spiritual balance, we can improve every facet of our health potential. You can in many cases trump genetic tendencies.  The way you live has such a powerful effect on your health that it literally can mean the difference between sudden death and a life of longevity with vibrant health.

At this point I would not recommend taking supplements or products specifically designed to increase telomerase or telomere length, its too earlier in their use to really know if they are safe and effective. Some studies show some of the products may increase other illnesses. Just stick with a health diet and lifestyle and let Mother Nature do her thing!

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

• Chronic Stress Associated With Shorter Telomeres (futurepundit.com)

Make Your Heart Healthy!

It’s Valentines Day so lets talk about heart health! The heart is an amazing organ that works non-stop every second of your life.  Without its complete function you will not live. Disease and illness of the heart and other related illnesses can cause compromised heart function allowing you to live however not the kind of lifestyle you may enjoy.

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

In less than a minute, your heart can pump blood to every cell in your body. In about a day your heart beats 100,000 times pumping around 2000 gallons of blood containing oxygen and nutrients to 100 trillion cells through 60 thousand miles of blood vessels.  That is a huge job that requires a special muscle.

The heart is an organ and also a muscle.  The heart requires a lot of energy and quality nutrition to keep it healthy.  The muscles in the heart are unique and do not fatigue. It only stops when oxygen is no longer available.  The demands put on the heart are so great; each cell in the heart muscle has many more mitochondria than other muscle cells have.  Mitochondria are the parts of the cell that make energy.

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

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.

• Studies show that a plant-based diet can even reverse heart and cardiovascular disease.  Vegetative foods provide a bounty of nutrients the body needs for great heart health.
• Studies show Nuts and seeds 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 into energy.
• B12, Folate and B6 are critical to reduce the protein homocysteine from our tissues. Homocysteine causes cellular damage to the heart and blood vessels and heavily related to heart disease.
• Iron, B12, Vitamin C and Folate are important to make healthy red blood cells and blood vessels.

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
• Bananas
• Tomatoes
• Beans (pinto, garbanzo, black)
• Pomegranate
• Blueberries
• Goji Berries
• Strawberries
• Raspberries
• Salmon
• Sweet Potatoes
• Oats
• Quinoa
• Wild rice

The better question might be what foods are bad for heart health. That is a simple answer.  Any foods that are not good providers of vitamins, minerals, essential fatty acids, enzymes and antioxidants should be avoided.  This would mean any refined and processed foods.

Sugar is a poison that is the biggest cause of heart and cardiovascular disease.

The average American now consumes over 170 lbs. of sugar per year.  At the beginning of the 20^th century, the average American consumed less than 10 pounds per year.  The rise in the intake of sugar over the past 20 years has created almost epidemic levels of diabetes, obesity and heart disease.  Unless we get the intake of sugar under control, the percentage of Americans suffering from lifestyle related disease and illness will continue to climb. Sugar is not the only food ingredient that is causing us problems; it is however close to being the worse, if not the worse.

A new study recently published in Journal of the American Medical Association concludes that sugar intake significantly contributes to illness and specifically increases cholesterol levels.

Researchers at Emory University and the Centers for Disease Control and Prevention in Atlanta examined the added sugar intake and blood fat levels in more than 6,100 adults.

• Study participants consumed an average of 21.4 teaspoons of added sugars a day, or more than 320 calories a day from these sources.
• The study also revealed, that people with the higher intakes of added sugars were more likely to have lower levels of HDL (good) cholesterol and higher levels of triglycerides, which studies have shown to raise LDL (bad) cholesterol levels.

The American Heart Association is recommending that women get no more than 6.5 teaspoons (25 grams) of added sugar per day and men get no more than 9.5 teaspoons (38 grams) per day.

• A Dairy Queen Blizzard has 26 teaspoons (124 grams) of sugar
• A 20 oz. Pepsi has 17.5 teaspoons (70 grams) of sugar
• A 1.7 ounce bag of M%M Peanuts has 8 teaspoons (32 grams) of sugar

How do we cut out the excess sugar?

The first step is to read the food labels on the foods we eat. Look at the Nutritional Label. Check the area under carbohydrates; you will see fiber then sugar. If the amount of sugar is more than 7 grams per serving I would read the ingredient section to see where the sugar was coming from.  If they were from added sugars I would seriously consider looking for a healthier choice with less sugar.

Some people may be addicted to sugar. Most doctors do know believe that sugar is addictive and it may not be, however the physiological response from a quick rise in blood sugar is a corresponding quick drop in blood sugar that creates a craving for sugars to get the blood sugar back to a healthy level again.  This is a vicious cycle that some people may find hard to break. It takes about a week of eliminating added sugars from the daily diet to break it. If you do try it cold turkey, expect a headache and fatigue for a couple of days. Now you are free of the sugar cycle!

Partial list of added sugars

• Beet Sugar, Brown Sugar, Cane Sugar, Confectioner’s Sugar, Corn Syrup, High Fructose Corn Syrup, Demerera, Dextrose, Granulated Sugar, Grape Sugar, Molasses, Muscavado Sugar, Raw Sugar, Refined Sugar, Sucrose, Table Sugar, Turbinado Sugar, White Sugar, Maple Syrup

Honey and molasses are natural and a better choice however they still cause a quick rise in blood sugar.

In my opinion the best choices for home use are stevia, xylitol and d-ribose (a sugar that produces more energy with very little blood sugar impact)

When shopping for foods, absolutely avoid high fructose corn syrups and limit the amount of added sugars to no more than 7 grams per serving.

Summary

• Avoid added sugars, the healthiest sweeteners are  Truvia and raw honey.
• Make your diet mostly vegetables, fruits, beans and nuts and seeds.
• Exercise daily

• Reading food labels are an important habit you should develop. It is the first step in your road to wellness. If you do not know what you are eating how can you control it?
• Reduce your salt intake to 1300 mgs per day to reduce blood pressure.
• Drink plenty of clean water

Happy healthy eating!

Wally Bishop C.N.C.

Nutritionist

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

• What’s So Bad About Sugar? (thehealthwish.com)
• Living With Heart Disease..Eat For Good Health (understandhealth.net)

This is where enzymes live! RAW FOODS

Enzymes are a type of protein and act as catalysts that promote chemical actions at the cellular level. There are two major actions in the body in which things are made and another in which things are broken down. These too systems are called the catabolic (tears down) and the anabolic system (builds). Enzymes are a major part of these two systems.

Digestion requires enzymes that tear down foods to their smallest molecular state for absorption and utilization in our bodies.  In our metabolic system enzymes prompt actions that convert things from one form to another. This is extremely important and we could not live without enzymes. Our bodies make several quarts of enzymatic fluid everyday.

Most enzymes do other things than digest foods. In fact, the body is designed to provide only a small amount of enzymes for food digestion. Our body has limited enzyme resources and is only going to produce so many.  If the enzyme resources are constantly being used to digest foods, others systems and organs can’t do their job as well and suffer the consequences. Our heart, lungs, kidneys, thyroid, liver, muscles and other organs also need enzymes to do their jobs.

So where should our food digesting enzymes come from? The answer is living plant foods. Raw vegetables, fruits, nuts and seeds have live enzymes that will do the majority of digestion of the foods once they have been sufficiently chewed to release the enzymes. When we eat these living foods in raw form (not cooked) we get enzymes that support our body. The enzymes raw foods provide keep your pancreas from being overworked and can add years to your life

Enzymes also carry nutrients and can’t function without certain nutrients.  Some enzymes carry specific vitamins and minerals and without the presence of the vitamins and minerals the enzyme can’t do its job. It’s sort of like going to the prom without a date. You are there and are available but with no partner to dance with. Enzymes need vitamins and minerals to dance! This is just one reason getting lots of vitamins and minerals in your body is so important.

If your enzymes can’t do their task due to a lack of nutrients that means you can’t build hormones, make and repair tissues, make adequate energy, blood cells or immune compounds.

Once the temperature of a raw food goes beyond 117 degrees enzymes die and in addition some vitamins are damaged.  Eating raw veggies and fruits insures you get maximum nutrient content. Living foods contain enzymes.

In a nut shell, eating raw vegetables, fruits, nuts and seeds will give your body the enzymes it needs allowing the body to produce enzymes for other very important life support functions. The body is only going to make so many enzymes and when it reaches that point, well death is at the door.

Please make raw vegetables, fruits, nuts and seeds a part of your daily diet routine. Your pancreas will love you for 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.

Related articles

• Healthy Blended Soup Recipes for Weight Loss (lindawagner.net)
• Definition: Bromelain (bellasugar.com)

In Part I we discussed what inflammation is and how it harms our body. Now lets look at the symptoms of inflammation and how to reduce it.

Symptoms of inflammation include:

• Premature aging such as wrinkles, arthritis and other degenerative conditions.
• Susceptibility to infections.
• Food allergies and sensitivities
• Anxiety
• Headaches
• Fatigue
• Acid reflux (GERD)
• Cancers
• Skin conditions like psoriasis and acne.
• Arthritis
• Asthma
• Bronchitis
• Chronic pain
• Diabetes
• High blood pressure
• Osteoporosis
• Heart disease
• Fungal infections like Candida
• Urinary tract infections

I cannot emphasize enough how important it is to manage the stress in your life.  I know people who live a very healthy lifestyle, they eat very healthy, exercise, reduce their exposure to toxins and they still get cancer, may have chronic infections or any of the other adverse health conditions caused by stress. The common thread is the amount of stress they are carrying in their daily lives.  This must be managed if you wish to reduce your risk for illness and serious health conditions.

Activities to reduce stress

• Massage (gentle)
• Yoga
• Qi Gong
• Tai Chi
• Swimming
• Aqua exercise
• Infra-red sauna
• Hot tub
• Epsom salt soak
• Deep breathing
• Meditation
• Aromatherapy

Reduce or eliminate the Standard American Diet (SAD),

The standard American diet and lifestyle leads the way as the primary instigator of chronic inflammation. The consumption of refined sugar, refined flours, dairy, 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.

Prevention

• Eat a diet rich in organic (organic foods reduce our exposure to inflammatory causing chemicals) vegetables, beans, low sugar fruits, low glycemic grains, nuts and seeds. Occasionally add wild caught salmon, cod, halibut or sardines and free range organic turkey, chicken and eggs.  Avoid red meat and pork or certainly restrict the intake of red meat and pork.
• Add Omega 3 fatty acids to your diet. (salmon, cod, sardines, ground flax seed, chia seeds, walnuts, broccoli, strawberries)
• Leave junk food alone!
• Get a minimum of 7 hours of sleep per night. Adequate sleep is critical for our health.
• Exercise daily; exercise boost the body’s ability to detoxify and at the same time improves the function of all body systems.
• Drink adequate amounts of pure water daily.
• Get some sunshine everyday.
• Laugh often and enjoy your friends and family
• Reduce the intake of caffeine and alcohol in your life
• If you smoke, quit!

Nutrients that help reduce or cut stress and inflammation

• 5-HTP: 50 to 150 mg’s per day, stress control and mood enhancer, helps balance serotonin and dopamine levels improving mood, mental and emotional outlook, helps reduce pain and improve sleep
• ULTRArenew: 2 servings per day, a whole food blend designed as a broad spectrum nutrition source. improves energy, mental function, anti-inflammatory, antioxidant, builds muscle, improves immune function
• Acetyl L-Carnitine  1000 mg’s twice per day, improves energy and mental health
• Adrenal Cortex Extract: increases energy, aids with weight loss and mood, improves the health of the adrenal glands and helps balance adrenal hormones particularly cortisol
• Vitamin C: 1000 mg’s twice per day; boost immune function, intestinal cellular membrane health. I would encourage you to eat foods rich in Vitamin C first.
• Vitamin E: (mixed tocopherols) 400 IU’s per day, improves cellular membrane function, a powerful antioxidant that works with vitamin c
• Krill oil:  reduces inflammation in the digestive system as well as the body and improves nerve function, mental and cognitive health
• D-Ribose: 5000 mg’s twice per day, improves cellular energy for muscles.
• CoQ10: 200 mg’s twice per day, improves energy and is powerful antioxidant and is important for heart health
• Magnesium: 750 mg’s per day mostly from diet, limit supplement intake to 500 mg’s per day, improves muscle energy, relaxation, stress reduction, sleep, bone strength, blood pressure, and much more
• Vitamin D3: 5000 IU’s once or twice per day
• Licorice (Glycyrrhiza glabra) and Siberian ginseng (Eleutherococcus senticoses) help the adrenal glands function better relieving stress.
• Zinc: 25 mg’s 3 times per week, if a bigger dose is taken or if taken every day, 2 to 3 mg’s of copper must be added to the intake.
• Lecithin:  2000 mg’s per day, improves brain and nerve function
• Biosuperfood F2: 6 capsules per day, brings about endocrine balance by awakening the hypothalamus-thalamus-pituatary-thyroid relationship. It is also rich in astaxanthin which is natures most powerful antioxidant. 
• Probiotics; important for rebuilding and maintaining the digestive tract and boost immune function
• L-Glutamine: 5000 mg’s daily, very important for healing and improving the function of the digestive tract, we carry a product that provides the L-Glutamine plus other nutrients in one product for healing the digestive tract.

Summary

Leave junk food alone. It builds a junk body. Eat a diet rich in natures best foods. These foods are anti-inflammatory, nutrient dense and promote body balance and overall 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.

Related articles

• What Doctors say about Marine Phytoplankton (marinealgaes.com)
• Taming the Flame of Inflammation (foodworksblog.wordpress.com)
• The Sleep-Gut-Stress Connection: Tips from Dr. Robin Baradarian (legalulcer.com)
• Stay in Balance to Boost Your Immune System (joyofspa.com)

I have lost over 200 pounds and have maintained my current weight for the past 3 years. If you need to lose 20 pounds or 2oo pounds this formula worked for me and others. Success requires a desire for change, a little planning and being consistent. Diets do not work. You need to be able to adopt a lifestyle that gives you flexibility and you can be happy with forever.

If you are starting a diet or making changes to your lifestyle, always consult with your doctor before beginning the new routine.

Rules of safe weight loss and weight management.

1.) Never eat less than 1200 calories per day unless you are under the supervision of a qualified health professional.

2.) Never aim to lose more than 2 pounds per week.

3.) Eat 6 times per day, 3 snacks and 3 meals.

4.) Crowd out the unhealthy foods in your life by eating the healthy nutritious ones first.  If you add 2 servings of fruits and 3 or more servings of veggies to your daily diet routine, you are not going to have room for the unhealthy foods. In addition, it will gradually get rid of your cravings. Do not start out trying to eat like me. Start by adding more vegetables and healthy foods to your daily routine. Eventually the bad foods will disappear if you make the choice to follow this guide.

5.) Know your energy requirements. This is critical! You can’t  manage something, if you do not know what is required.

6.) Exercise at least 6 days per week.  Do different types of exercise: interval, aerobic and strength training. If you are just beginning an exercise program, consult with an exercise professional to insure your safety. Do not think that you can lose weight and then keep it off with out exercising. It will not happen. Plus the whole idea of losing weight is to improve your health.  Exercise partnered  with a nutritious dietary routine builds health

7.) Drink at least 1/2 your weight in ounces of water per day. If you weight 200 lbs, you need at least 100 ounces of water per day. Water is required in the metabolic pathway to burn fat and to create energy.  A 2% drop in body hydration can cause up to a 30% drop in available energy.

8.) Get plenty of rest and relaxation. A lack of sleep and mismanaged stress will stop weight loss and even cause weight gain. Aim for 7 to 8 hours of sound sleep per night. Practice stress reducing methods, get into a great book, get a massage, listen to soft music etc….  Turn your problems over to God.

9.) Make vegetative foods the majority of your food choices. They are low in calories, they alkaline the body, they cleanse the body, they help control blood sugar levels and cholesterol levels and they offer a wide array of nutrients that promote health.

10.) Limit your intake of simple carbohydrates. Simple carbohydrates promote cravings by causing blood sugar spikes.  Eat lower glycemic foods. This does not mean you should eat a high protein diet. Select complex carbohydrates. Your brain and central nervous system (CNS) only burn glucose (sugar) for fuel. The average person need 100 to 125 grams of carbohydrates to fuel the brain and CNS. Sugar, glucose and glycogen (stored glucose) are made from dietary carbohydrates.

11.) Quit smoking, limit the intake of caffeine and alcohol and watch your salt intake.

12.) Do not weigh yourself more than once every 2 weeks. The best time to weigh is first thing in the morning upon waking and after you go to the bathroom.  Weigh the same time each day.  Your weight is just a by-product of  your particular lifestyle. Change your lifestyle and your weight will change.

13) Never deprive yourself of any food. If you want it, eat it. Just don’t go crazy and eat the whole container of Oreo’s.  When this happens, give your self credit for having the will power to control the amount you ate.  At the next snack or meal time exercise control and make healthy selections.

14.) Keep a food journal.

My Diet Selections

I am a flexitarian. That means I eat a vegetarian diet. However, I occasionally feel a need for animal protein. I typically go 1 to 2 weeks before I have that craving for salmon or chicken.  I do not eat red meat, pork or dairy.  Studies show a primarily vegetarian diet promotes better health by reducing the risk of major diseases and health conditions.

At least 75% of my diet is raw vegetables. Raw vegetables provide a wide array of vitamins, minerals, enzymes, antioxidants and phytonutrients. When vegetables are cooked some of the vitamins are destroyed and all the enzymes are killed. However you do need some cooked vegetables. Leafy green vegetables contain a compound called oxalic acid. Oxalic acid binds with some minerals and interferes with their absorption. Cooking neutralizes most of the oxalic acid allowing more mineral absorption. Carrots provide more bio-available beta carotene when cooked. Tomatoes give more lycopene when cooked. A good ratio is 75% raw and 25% cooked.

If I eat out, I make wise selections and ask for variations on the menu. Most restaurants will be happy to make changes for you. For example; when ordering a salad, ask them to leave off the honey or sugar glazed pecans and dried fruit, save a couple of hundred calories, order the dressing on the side and dip your fork in the dressing before picking up the bite, you will use less dressing this way.

Calories

Understanding your calorie requirements is critical to weight loss and weight management.  Read this blog to better understand your energy budget. As you lose weight you will need to adjust your calorie intake.

Understanding How Much of What to Eat

Vegetables; you can eat these in unlimited amounts, aim for at least 5 servings daily. Eat raw, steamed, grilled, sautéed or broiled. Do not fry

Serving sizes; Cooked vegetables 1/2 cup, Chopped, raw vegetables 1/2 cup, Raw, leafy vegetables 1 cup, Vegetable juice 3/4 cup

• Asparagus
• Avocado
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Collard greens
• Cucumber
• Cayenne Pepper
• Eggplant
• Endive
• Fennel bulb
• Garlic
• Green beans
• Green peas
• Kale
• Leeks
• Mushrooms, Crimini
• Mushrooms, Shiitake
• Mushrooms, Portobello
• Mustard greens
• Okra
• Olives
• Onions
• Parsley
• Romaine lettuce
• Sea vegetables
• Spinach
• Squash, summer; yellow, zucchini
• Squash, winter; butternut, spaghetti, delicate, sweet dumpling
• Sugar Snap Peas
• Swiss chard
• Tomato, fresh
• Turnip Greens

Root Vegetables (for potatoes and yams the total should not exceed 2 servings total combined per week)

• Beets up to 1 cup per day
• Carrots up to 1 cup per day
• Potatoes 1 medium (5”) baked per week
• Sweet potato, with skin 2 medium (5”) baked per week
• Yam 2 medium (5”) baked per week

Fish & Seafood 1 serving 3 times per week.  Prepare by grilling, baking and broiling. Do not fry.

Serving size is 4 ounces

• Cod
• Halibut
• Salmon
• Scallops
• Snapper
• Tuna

Fruits 2 servings per day is the limit, a serving is 1 medium fruit, ½ cup juice or ¼ cup dried. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content. 

• Apple
• Apricot
• Banana select with green tips and bright yellow skin without spots
• Blueberries
• Blackberries
• Cantaloupe
• Cranberries
• Fig
• Grapefruit
• Grapes
• Kiwi fruit
• Lemon and Limes
• Orange
• Papaya
• Pear, Bartlett
• Peaches
• Pineapple
• Plum
• Prune
• Raisins high in sugar
• Raspberries
• Strawberries
• Watermelon

Low Fat Dairy I do not recommend dairy products. If you must have them, goat or sheep is a better choice. I use almond breeze sugar free almond milk and rice cheeses.

Eggs, hen If you have high cholesterol limit to 1 per week otherwise 1 per day is ok. Eggs should be poached, scrambled or boiled, not fried. Select free range, organic eggs.

Beans & Legumes; eat what you want, just do not go over your daily calorie limit

Serving size is 1 cup cooked

• Black beans
• Dried peas
• Garbanzo beans
• Kidney beans
• Lentils
• Lima beans
• Miso
• Navy beans
• Pinto beans
• Soybeans
• Tempeh

Poultry & Lean Meats – limit to 4 ounces per serving, 3 times per week. 4 ounces is about the size of a deck of cards. I do not recommend eating red meats or pork, however, if you do, limit your intake to 1 serving per week.  Prepare by grilling, baking or broiling. Do not fry.

• Chicken;  grill, bake or broil the breast without the skin
• Turkey, roast; grill, bake or broil the breast without the skin
• Venison

Nuts & Seeds Limit to 1 to 2 ounces per day due to high calorie content. Studies show people who consume 1 oz. of nuts daily lose weight and keep it off. In addition, they may cut their risk of heart disease by up to 45%. Nuts  and nut butters are very healthy for us.

• Almonds
• Cashews
• flaxseed
• Olive oil
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Grains Limit to 4 servings per day, depending on calorie requirements. Whole grains provide complex carbohydrates that are important for energy needs. Your cells prefer glucose for fuel. Glucose is provided by carbohydrates.  To keep your blood sugar balanced, avoid simple carbohydrates and go for whole grains.

Serving sizes;

• Bread 1 slice
• Tortilla, roll, or muffin 1
• Bagel, English muffin or hamburger bun ½
• Brown rice, pasta, oatmeal, cooked cereal, 1/2 cup
• Ready-to-eat cereal 1 ounce (flakes or round)
• Pancake, waffle 1 (4″ diameter)

Grain choices

• Barley
• Buckwheat
• Bulgur Wheat
• Corn, yellow
• Millet
• Oats
• Quinoa
• Rice, brown
• Rye
• Spelt
• Wheat

Salad Dressings

I use olive oil and balsamic vinegar; Good Seasons Balsamic with olive oil or Good Seasons Greek Vinaigrette; Serving Size 2 Tablespoons, serve on side of plate, dip fork into dressing, then into bite of salad.

Butter

I use and recommend Smart Balance Lite Original with Flax. It’s 50 calories per serving, 1.5 grams of saturated fat and zero cholesterol and taste like butter.

Spices & Herbs; herbs are naturally very high in antioxidant power

• Basil
• Black pepper
• Cayenne pepper
• Chili Pepper, Red, dried
• Cinnamon, ground
• Cloves
• Coriander seeds
• Cumin seeds
• Dill weed, dried
• Ginger
• Mustard seeds
• Oregano
• Peppermint leaves, fresh
• Rosemary
• Sage
• Thyme, ground
• Turmeric, ground

Dark Chocolate; I eat dark chocolate every day. Only 100% dark raw chocolate is recommended. Limit to 1.5 ounces per day. Dark Chocolate has the highest antioxidant value of any food.

Natural Sweeteners; Serving Size 1 Tablespoon

Use sparingly if diabetic

• Blackstrap molasses a good source of  B6, iron, calcium, potassium and magnesium
• Cane juice
• Honey; if possible, get local unpasteurized and unfiltered honey, it will have more nutritional value.
• Maple syrup

Use as needed

• Stevia; this is my choice of sweetener. Truvia is the best commercial choice. Stevia in the Raw has sugar in it.
• Xylitol is another of my favorites. I usually use ½ stevia and ½ xylitol due to the after taste of the stevia.

Other

• Green tea Brew your own for more antioxidant power. I have it every morning.

Moderation is the key in your diet. If you want something, eat it but try to limit the amount.  Consistency is the other very important factor.  If you eat healthy 80% of the time, you will give your body  the opportunity to build health.  We are what we eat. Eat junk and have a junk body, eat healthy and have a healthy body!

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

• Dr. Oz weight loss tips (examiner.com)
• Weight loss tips for kids (uclaislamicstudies.com)
• If You Wish To Lose Weight You May Want To Consider Metabolic Cooking (mykidcan.org)

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 adequate water intake, a light diet and exercise. The water and 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  If you are tired of the bloating and sluggishness this will get ride of it!

Day 1 Healthy Liquids Only  (cleansing lemonade, warm green tea) you should drink at least 1/2 your weight in fluid ounces.  If you weigh 200 lbs. you should drink at least 100 ounces of liquid per day and more if exercising or ill.

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 apple cider vinegar
• 4 ounces of blackstrap molasses (this is optional) add to mix if exercising or you have diarrhea during the cleanse
• Stevia and/or xylitol as sweetener, sweeten to your taste preference

Warm Green Tea  (Matcha Green Tea is the most powerful)

My Cleansing Routine

Day 1

On Monday I will start a liquid only diet for 24 hours. The contents for my day are; ULTRArenew drink mix , Biosuperfood (BSF3) the cleansing lemonade and warm green tea. My diet will consist of 1.5 scoops of my ULTRArenew dark chocolate formula with 12 ounces of water 4 times that day, 1 capsule of BSF F3  every 2 hours for a total of 6, 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 ULTRArenew is taken at breakfast, lunch, late afternoon and early evening.  If you have not taken BSF before, consult with the provider for instructions

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.

Day 2

On Tuesday I will cut the ULTRArenew intake to 2 times that day, will continue the BSF and cleansing lemonade and will add raw vegetables and a small amount of fruit to my diet.  Continue to exercise and sweat.

Mid morning snack will be a small to medium apple.

Lunch, I will have a salad with spinach, romaine lettuce, orange bell pepper, carrots, zucchini squash, onion, radishes, broccoli, cauliflower, cherry tomatoes, and portobello or crimini mushrooms. Dressing will be balsamic vinegar and olive oil. You can add spices of your choice.

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.

Mid afternoon I will have another ULTRArenew drink.

Dinner, I will have another salad.

Mid evening snack, mixed fresh fruit

Day 3

ULTRArenew is consumed twice per day on going, the BSF intake remains the same. 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.

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

• Detox with Lemonade (linahansonblog.wordpress.com)

Your Lifestyle Is Your Choice, Choose Healthy Foods and Exercise!

If you do not think diabetes can be reversed, I am here to tell you from personal experience it can be. I know many people that have reversed their diabetes totally. I was once diabetic and I am no longer!

America has more diabetics than any other nation in the world by percentage. It has to be our lifestyle. The highest prevalence of diabetes are found in North America (9.2 percent) and Europe (8.4 percent).

Diabetes mellitus (diabetes) is a feared and dreaded disease. It will rob you of your quality of life and can cut your life short by more than a decade. It is the leading cause of new cases of blindness, kidney failure and non-accident caused amputations among adults. In 2006, diabetes was the 6^th leading cause of recorded deaths in America.  If the rate of increase in diabetes continues, it is estimated that 1 in 3 Americans will have diabetes in their life time. In 2007 there were about 24 million people with diabetes and 57 million people with pre-diabetes.  If there is one disease or health condition where diet and lifestyle changes can be effective at reducing the risk or even reversing it’s symptoms, it is diabetes ( type I excluded).

The rate of diabetes in children and adolescents is growing at an unprecedented rate. In children it isn’t only type II diabetes that is increasing, an increase in type I diabetes is being seen as well.  The war against diabetes has been active for over a decade however the numbers continue to increase. This parallels a similar situation in adverse health conditions in adults and the resistance to eat more servings of fruits and vegetables. In 2008, surveys showed only 11% of adults ate the minimum of 5 servings of fruits and vegetables per day and the percentage of disease and adverse health conditions caused by diet and lifestyle was more than 70%.  Children and adolescents learn from their adult family members so these figures for children should not shock us.

There are different types of diabetes. The three metabolic and genetic types are, type I, type II and gestational diabetes. Diabetes can also be caused by medical complications or pharmacological interactions.

Prediabetes is defined as elevated blood glucose levels, however, not at a level high enough to be classified as diabetes. A normal fasting blood glucose reading is below 100 mg/dl. A person with prediabetes has a fasting blood glucose level between 100 and 125 mg/dl. If the blood glucose level rises to 126 mg/dl or above, a person is classified as diabetic.  Prediabetes can raise your risk of heart disease and stroke by 50%.

If you are overweight, your risk of developing diabetes or metabolic syndrome is increased greatly. Excess weight is a contributing factor, the extra abdominal fat increases insulin resistance. If you don’t get some of the excess weight off, it is just a matter of time before you develop diabetes and potentially metabolic syndrome.

We know that diabetes causes great harm to the body if not controlled. What do you think is better for your health, controlling your diabetes with medication or by diet and lifestyle?  Medications have adverse side effects, some of them quiet serious. I think this is a simple answer. Pharmacological drugs are foreign and treated as such by the body. Vegetables, fruits, beans, whole grains, nuts and seeds are natural and are the giver of life’s energy to the body. They bring about balance and harmony to the body’s organs and systems.

Diabetes Prevention and Even Reversal

These are my recommendations for preventing diabetes and even reversing diabetes. My opinions are based on science and practical clinical experience. I was once diabetic and I have helped many diabetics become symptom free.  This is really very simple. For most people these suggestions will offer amazing results.

• Eat more plant based foods; all vegetables, low sugar fruits, whole grains, beans and nuts and seeds.  Fill half your plate with vegetables such as broccoli, cabbage, peppers, avocados, asparagus, spinach, carrots, sweet potato, winter squash, onions, garlic, beets and leafy green vegetables etc… at every meal.
• Eat more high fiber foods, their fiber slows the absorption of their natural sugars.
• Eliminate soft drinks, caffeine drinks and fruits juices from your diet.
• Be aware that milk and yogurt contain lactose, a type of sugar in milk. 8 ounces of milk has about 11 grams of sugar.
• Eliminate fried foods, the extra weight they pack on adds to insulin resistance and in addition they can cause heart disease.
• Understand your calorie needs.
• Learn and use the glycemic index and glycemic load.
• Avoid simple carbohydrates. Complex carbohydrates are great fuel for the body. Aim to get 50% to 60% of your daily calories from complex carbohydrates, 25% to 35% from heart healthy fats and the balance from protein.
• Avoid foods with more than 7 grams of sugar per serving.
• Exercise for at least 30 minutes or more, five days per week. Exercise forces cells to use glucose (blood sugar) for energy. 
• Eliminate as much refined flour and processed foods from your diet as possible.
• Reduce your intake of animal proteins to no more than 3 times per week and red meats to no more than once per week. However, eliminating most processed animal foods from your diet will show the quickest results.
• Lose weight. Just a 5% drop in weight can make a big difference in your blood glucose readings.
• If you smoke, please stop.

Complements or supplements you may wish to consider to help manage diabetes symptoms.

• Cinnamon; some studies have shown that 1 gram a day (1000 mg) or more for at least 6 weeks helped to lower blood sugar levels.
• Algae products ( by far the best is Biosuperfood developed by Dr. Michael Kirac, bring balance to the body’s systems)
• Gymnema sylvestre  (GSE)  is an herb that helps move sugars into cells for energy thus improving both type II and type I diabetes. Studies have shown it to be very effective.
• Any diabetic that uses GSE must carefully monitor blood glucose levels and adjust their medication, in consultation with their physician, to maintain desired blood glucose levels. This is because improved insulin production and release during GSE supplementation may result in over-medication, and thus low blood glucose levels, unless the dosage of conventional oral medication or insulin is lowered
• Berberine; 1.0 to 1.5 grams per day
• Rice bran  24 to 36  grams per day
• Chromium; picolinate, asperate or polynicotinate 200 to 2000 mcg per day. Higher doses seem to have greater effect.  ( great sources, dark chocolate, onions, romaine lettuce and tomatoes)
• Zinc; 25 to 50 mg per day, take with copper 2 to 3 mg per day and manganese 5 to 15 mg per day. ( make sure you get adequate cooper when taking zinc, excess zinc will deplete copper stores in your body).

The results from studies show that diets rich in vegetables, low sugar fruits, whole grains, beans, nuts and seeds give the strongest opportunity to prevent and reverse diabetes. Studies show that diets rich in animal proteins raise the risk for diabetes.

How do you think a vegetarian diet fared when studied for its benefits? According to a report submitted by Clinical Nutrition & Risk Factor Modification Center, St Michael’s Hospital, Toronto, Ontario, Canada and published in PubMed states; “The vegetarian diet, therefore, contains a portfolio of natural products and food forms of benefit for both the carbohydrate and lipid (fat) abnormalities in diabetes. It is anticipated that their combined use in vegetarian diets will produce very significant metabolic advantages for the prevention and treatment of diabetes and its complications.

How about a vegan diet compared to the American Diabetic Association’s recommended diet? I have inserted below, excerpts from another trial study report by the Physicians Council for Responsible Medicine on this very question.

Working with Georgetown University, we compared two different diets: a high-fiber, low-fat, vegan diet and the more commonly used American Diabetes Association (ADA) diet.

Both groups did an overall great job in adhering to their prescribed diets. However, the vegan group clearly had the edge in many of the results. Fasting blood sugars decreased 59 percent more in the vegan group than in the ADA group. And, while the vegans needed less medication to control their blood sugars, the ADA group needed just as much medicine as before. The vegans were taking less medicine, but were in better control.

While the ADA group lost an impressive 8 pounds, on average, the vegans lost nearly 16 pounds. Cholesterol levels also dropped more substantially in the vegan group compared to the ADA group.

Diabetes can cause serious damage to the kidneys, resulting in protein loss in the urine. Several of our subjects already had significant protein loss at the beginning of the study, and the ADA group did not improve in this respect. In fact, their protein losses actually worsened somewhat over the 12 weeks of the study. The vegan group, on the other hand, had a large reduction in protein losses.

If you really want to be blown away by the power of the vegetative food world watch this video, it is amazing what they accomplished in 30 days. This is a long video. If you are overweight, are pre-diabetic or diabetic I highly urge you to take the time to watch this film. I am not saying you must do this for diabetes, just that it will offer amazing information on the healing power of food.

These suggestions also help with type I, insulin dependent diabetes, gestational diabetes  or other medically caused diabetes. For type I and insulin dependent diabetics these suggestion can lower the number of units of insulin you may need daily.

With even small changes you can drastically reduce your risk of developing diabetes. Give your life extra years of enjoyment and a better quality of life by avoiding this dreaded disease. If you have loved ones,  encourage them to make appropriate changes for a better and longer life.

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

• Take Care of Diabetes to Avoid Complications (everydayhealth.com)

Exercise Is Vital To Health

Following these suggestions will optimize your health potential! Healthy living should be a family goal.

1. Remove all unnatural sources of sugar from your life.  (Table sugar, brown sugar, HFCS, corn syrup, confectioners’ sugar, maple syrup, etc…) Sugar acts as a poison that causes inflammation to our arteries and veins leading to heart disease, atherosclerosis and of course diabetes. Sugar in natural live foods does not have this effect.
2. Remove all refined and processed foods from your life.  (most boxed or canned flour based products)  Breads, pastas and cereals should be organic whole grain selections. Refined flours (those that say enriched, bleached, flour, wheat flour, bromated, multigrain and unbleached are refined) have the same effect on the body that added sugars do because they are simple carbohydrates and are absorbed into the body as blood sugar very quickly leading to the same disease potential and weight gain. These types of grains can get you into a vicious cycle of wanting to eat more and more of them.  It becomes a carbohydrate addiction that can be hard to break!
3. Replace frying with sauteing, baking, grilling or broiling.  Use safflower oil, olive oil, canola oil, peanut oil or coconut oil.
4. Replace flour based foods with “Whole Grain” choices.  (first ingredient in the list should say whole grain)
5. Eat foods as close to nature in their raw state as possible (fresh or frozen).  If you must eat canned vegetables please rinse well.
   

   Veggies Are a Part of Healthy Living

6. Eat a diet rich in variety. Include as many colors of vegetables (70% of your diet should be vegetables and fruits) fruits and grains, nuts and seeds every day. Limit nuts and seeds to 1 to 2 oz. per day.   Aim for 6 to 9 servings of vegetables per day and 3 servings of fruits per day.
7. Limit saturated fats and totally eliminate trans fats from your diet. Include polyunsaturated and monounsaturated fats which are very healthy for you in moderation.  Olive oil is a monounsaturated oil and most nuts contain a good source of monounsaturated oils. The Omega 3 Polyunsaturated oils come from walnuts, chia seed, flax seed and cold water fish such as salmon, sardines, trout, halibut and cod.  Chia seed and ground flax seed is the best sources of vegetative Omega 3 Fatty Acids however you also get them from other vegetables and fruits like winter squash, broccoli and strawberries.  Flax seed also provides lignans which may help prevent certain types of cancers.
8. Eliminate or reduce the intake of animal proteins. According to the China Study (the longest running nutritional health study every conducted) the intake of animal protein that exceeds more than 10% of our daily protein intake leads to the potential activation of cancer causing genes. In addition the over consumption of animal foods can cause obesity, heart disease and diabetes in some individuals.  Interestingly the consumption of plant proteins had no negative effect on genetic expression.
9. Eliminate dairy products (cheese, milk and creams) from your daily diet. Replace with Almond milk or Rice milk.   I do not consume dairy products and do not recommend them. There are healthy dairy alternatives to choose from.
10. Get plenty of water every day, 80 ounces over 24 hours. Hydration is very important to health and assist in the removal of toxins and from the body. It is required in every metabolic activity. If you are ill, exercise intensely or sweat profusely you will need additional water.  A good rule of thumb is 1/2 ounce of water per pound of body weight.
11. Supplement your diet with a good whole food supplement that addresses the key areas of nutrition required for vibrant health. (ask for our suggestions)
12. Move more every day. Exercise is very important in delivering the nutrients we consume to every cell  in our body and primes the lymph system pumping toxins out of our bodies. In addition exercise increases our metabolic rate helping to burn more calories (weight-loss) and will increase our bodies’ efficiency in using utilizing oxygen, increasing our overall fitness level.  To lose weight and build health we need to have a minimum of 60 minutes of moderate exercise 5 days per week.
13. Get a minimum of 20 minutes of fresh air and sunshine daily.
14. If you smoke, quit.
15. Limit or eliminate caffeinated and alcoholic beverages from your diet. If you must drink limit them to no more than one alcoholic beverage per day for females and 2 for males.  Other than red wine there is not enough nutritional value in alcoholic beverages to include them in your diet. They actually rob your body of nutrients.  I do not recommend alcoholic beverages.

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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In memory of those that have fought and passed and celebration for those that have fought and conquered.

If you do not believe that your food and lifestyle choices promote cancer and other adverse health conditions and diseases, you could not be more wrong.

If you are eating the typical American ( now called western ) diet which includes fried foods or foods cooked at high temperatures (meats or foods that have charring on them), pastries (doughnuts, cakes, etc…), candies, animal foods ( meats and dairy) once a day or more, red meat more than once a week, refined foods such as sugar laden cereals, enriched flour products (breads, cookies etc…), prepared foods (marinated meats, white rice, macaroni and cheese, rice-a-roni, vegetables in sauces or fruits in syrups, etc…) you are slowly setting yourself up for adverse health conditions even cancers.  These types of foods contain ingredients that actually rob your body of healthy nutrients and set up a path way in which cellular DNA can be damaged leading to disease and even cancer.

If you have immediate family members that have developed cancer there is reason for you to be concerned particularly if more than one person has had cancer.  This may show that you could have a genetic potential to develop cancer in your life time. Sure, this can be a terrifying thought but it is not the end of the world and it doesn’t mean that you are going to develop cancer.  Eating the western diet is not the way to maximize your potential to avoid the menace of cancer.  You need to be proactive and remove potential cancer causing foods and agents from your life where possible.

Your diet and lifestyle are by far the most powerful influence to prevent cancers. I challenge you today to make your diet and lifestyle one of health promotion.  Even if genetics play a role, your lifestyle can trump those genetics many times.  Living a life of health promotion does not guarantee an illness free life. It does push the odds greater in your favor of having less illness promotes a quicker recover in the event you do become ill. In addition, living a life of health promotion provides numerous improvements to your quality of life, living longer, younger and happier.

Cancer Prevention

You should make sure you are including cancer fighting foods in your diet daily to maximize cancer prevention.

Every vegetative food has health promoting properties, some more than others. If you try to include as many colors as possible from the vegetable world every day you will promote optimal health.  Buy organic when possible. If eating meats, buy wild caught fish (cold water fish is preferred; salmon, trout, steelhead, sardines, cod, and halibut) and organic free range chicken and turkey.

• at least 5 servings of vegetables, 2 fruits, 3 whole grains, beans, nuts and seeds and heart healthy oils ( olive oil and coconut oil to cook with, sesame, flax and sunflower should never be used to cook with )
• make 50 to 70% of your vegetables raw and 50 to 30% lightly cooked (beans must be cooked)
• include more omega 3 rich foods,
• include some super foods ( see list below) every day,
• Vitamin D3 get at least 2000 IU’s  daily,
• Detox your body twice a year
• Get a minimum of 45 minutes of exercise at least 4 days a week, hard enough to sweat (your work or job does not count)
• Use a sauna periodically to help remove toxins
• Drink at least 1/2 your weight in ounces of water daily (natural spring water or purified water, Pur, Brita etc are fine)
• Get 15 to 20 minutes of sunshine at least 3 times per week
• Use very good micron filters in your home air system
• Use green, non toxic home cleaning products
• Minimize your exposure to environmental toxins
• Laugh and smile in abundance
• Fill you life with love
• Do for others when possible

Cancer Promotion (those you can influence the easiest)

• Process and refined foods (most food products in a package or box)
• Cola’s, soft drinks
• High fructose corn syrup, agave nectar, corn syrup, excessive amounts of any added sugars
• Trans fats, hydrogenated fats
• Excessive intake of stimulant foods (high energy drinks)
• Alcohol
• Red meat, charred meats, excessive intake of animal foods
• Foods cooked at high temperatures
• Fried foods
• Heavy metal toxcity
• Excessive salt intake
• Sedentary lifestyle
• Stress

Below is a list of cancer fighting foods:

• Avocados
• Algae (Biosuperfood is the best algae product in my opinion)
• Asparagus
• Berries
• Carrots
• Chili peppers
• Cruciferous-vegetables
• Dark Chocolate; should be at least 85% dark,  raw cacao is best ( 1 to 2 oz. per day)
• Figs
• Flax seed
• Garlic
• Grapefruits,  oranges and other citrus fruits
• Grapes
• Kale
• Licorice root
• Mushrooms – Chaga, Shiitake, maitake, reishi
• Nuts – Brazil nut
• Oranges and lemons
• Papayas
• Rosemary
• Seaweed and other sea vegetables
• Soy products like tofu
• Spinach
• Swiss Chard
• Sweet potatoes

If you are diagnosed with cancer

If you are diagnosed with cancer, after the first shock, you need to assess your options. There are some very important questions you need to ask your doctors. Certainly you need to change your diet and lifestyle to one of health promotion.

Questions to ask your doctor

• What traditional treatments are recommended?
• What is your prognosis with treatment and without?
• What effect on your quality of life do the recommended treatments have?
• What other illnesses or diseases can the recommended treatments cause in the future, short-term and long-term?
• If I decide to do alternative treatments will you continue to monitor me during the treatments?
• Are there any alternative treatments that you may recommend? Don’t be surprised when the doctor say’s no alternative treatments have been shown to be effective. Traditional doctors are powerfully discouraged from recommending alternative or natural treatments. However a few doctors will go against the traditional establishment and recommend alternative treatments.  A new branch of medicine is growing in which traditional medicine and alternative medicine is both used. This new branch is labeled “Integrative Medicine”; I would urge you to consider them as well.

There are many effective non-toxic alternative cancer protocols available.  Tens of thousands of people have had great success with them. This becomes a very personal decision for you and your family to make.  The most important part of your life with cancer is education and researching for yourself your options.  Don’t be pushed and don’t let people scare you so bad you make rash decisions. Pray for wisdom and guidance, research different options, ask questions, talk to others that have had or are doing the treatments or alternative protocols and then make a decision.

If you decide to use alternative cancer protocols understand your current doctors may drop you, some are very understanding and will continue to support your efforts.  Look for a doctor that will support you regardless of your decision.

There can be a lot of confusion in the alternative market. I only recommend two sources because I know the sources and know the info to be true and accurate.  I know many people who have had great success with alternative cancer protocols.

The best sources for alternative cancer protocols

• Out Smart Your Cancer by Tonya Harter Pierce
• KnockOut by Suzanne Summers.

Conclusion If you don’t have cancer, celebrate your life and begin to live a life of health and happiness.  If you or a loved one has cancer don’t retreat;  pray, educate yourself, counsel with those that have gone before you and go on the attack.  It may seem difficult at the time, however your belief that your body will heal and you will recover is as important as any treatment you decide to do. I urge you to believe and embrace your healing process. Pick a treatment plan and stick with it. Optimize your opportunity for recovery by living a life of health promotion. When you are ill, your body needs an abundance of high quality nutrition, eat and supplement wisely, rest and live in peace and harmony.

Healthy Wishes for  Cancer Free Life

Wally Bishop C.N.C.

Nutritionist

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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So, Which is Better?

As we leave summer, we know a bounty of scrumptious and nutritious fresh vegetables and fruits will soon no longer be available to tantalize our taste buds. Many times I get asked “which is better, fresh or frozen”? That’s not a simple question.

Many variables affect the nutritional values in a vegetable or fruit. For example, how mature was the plant when harvested, what type of environmental stress was it grown under, how rich was the soil, what chemicals was it exposed to, how much water did it receive, how much sun? All of these are factors that influence the nutritional value of a plant. Another set of factors that you must consider, how long has it been from harvest to your plate, was it refrigerated or not? The longer a fresh vegetable or fruits goes before consumption the more nutrients are lost. In fact, the USDA says that vegetables and fruits can lose up to half of their nutritional value in only two days of room temperature storage. These facts are very important, however, in most cases impossible for you to know.

So how do you decide between fresh and frozen? With these facts to consider, lets take a logical look at this question. If we know that the longer a vegetable or fruit sits, the more nutritional value is lost; we should focus on local fresh veggies and fruits. Local means they have been in storage the shortest amount of time from harvest, in most cases. Look for grocers that advertise produce from local growers. Organic veggies and fruits may have a slightly higher nutritional content. The studies are not conclusive but do indicate that trend. One thing for sure is you limit your exposure to harmful chemicals when buying organic.

If the produce you are seeking is out of season or not from local growers, buy frozen. Many stores now identify produce that is from local farms. Frozen veggies and fruits are cleaned, prepared and quickly frozen after harvest locking in the nutritional values that nature provided. However avoid those in a sauce or syrup. Read the ingredient label and make sure it contains just the vegetables or fruit and maybe a little salt.

Both are great choices! Choose fresh if it’s locally grown and frozen if local is not available.

Wally Bishop C.N.C.

WebND

The information contained in this blog is not medical advice. Never stop taking prescriptions or stop following the advice and directions of your doctor. Always seek the advice of your doctor when making diet or health related changes to your lifestyle particularly if you have health challenges.When beginning a diet or exercise routine always consult with your doctor first. The information contained in this document is not intended to be and should not be considered medical advice.

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