Feeds:
Posts
Comments

nuts and seedsI really do like nuts and seeds. I eat a variety of them every day. They are satisfying, taste great, provide texture to other foods, are a great source of heart healthy fats, protein, fiber, B Vitamins, Vitamin E, many minerals and many antioxidants. What is there to not like about nuts and seeds? I often add them to my smoothies at the end and just blend them a little. I like having the crunchy texture this adds.

A study of more than 34,000 Seventh-Day Adventists, showed that those who consumed nuts at least five times a week had half the rate of heart attack as those who had seldom ate nuts, and those who ate nuts only once a week still had a 25 percent lower risk of heart disease than those that ate few nuts and seeds.  Similarly, the Nurses’ Health Study, involving over 86,000 women, reported a lower rate of heart disease among frequent nut eaters.

Most nuts and seeds contain more than 60% monounsaturated fats which are they same fats found in olive oil. Monounsaturated fats are heart healthy. Some nuts and seeds are also great providers of Omega 3 fatty acids. Omega 3’s from nuts and seeds are our focus today.

Omega 3 fatty acids are anti-inflammatory and are protective of our joints, blood vessels and brain. However the American diet is full of unhealthy inflammatory fats.  Most of these come from processed foods that are rich in omega 6 fatty acids and hydrogenated fats (also know as trans fats). One of natures answer to this problem are nuts and seeds. We need to include in our daily diet the nuts and seeds providing the highest levels of omega 3 fatty acids.  http://www.ncbi.nlm.nih.gov/pubmed/18751910

This link provides a list of 61 health benefits from omega 3 fatty acids!

Lets get one nut out of the way that really is not a nut at all; and that is the most famous peanut. Peanuts along with other nuts and seeds were included in the studies mention above. The peanut is actually a legume which includes, beans, peas and lintels. Like nuts and seeds peanuts have many health benefits and are rich in heart healthy monounsaturated oils, B Vitamins, Vitamin E, resveratrol, and many minerals. However, be careful when buying peanut butter or peanuts.  The commercial processing of peanut butter can taint them with molds and other unhealthy ingredients. Many peanut butters have added sugars and other ingredients that make it less healthy. Most peanuts are roasted and salted and may also contain MSG. Just be careful when buying any nut, seed or peanuts. Choose organic if possible.

I suggest you consume all nuts and seeds raw. Some people are sensitive to the phytic acid and enzyme coating that protects raw nuts and seeds from being digested. If you have problems digesting raw nuts (you get bloating, cramping, gas) then you should soak them overnight and then rinse them well. This will remove the phytic acid coating.  Instructions for soaking are at the end of this article. The one downside to soaking is that they will not retain as much of their natural crunchiness. They are going to be a little softer than they would raw but still very healthy!

Seeds tend to have less calories per ounce than nuts because of less fat content but they can contain more protein than found in some nuts.

This is my go to list of nuts and seeds for highest health and Omega 3 intake.

  • Ground flax seeds (very high in omega 3’s and rich in many nutrients and soluble fiber)
  • Sacha Inchi seeds (very high in omega 3’s and protein)
  • Chia seeds (very high in omega 3’s loaded with many nutrients)
  • Black seeds  (has over 1600 healing compounds, may help with many adverse health conditions)
  • Pumpkin seeds (great source of zinc and magnesium which helps us relax and many other nutrients, is great for men’s health)
  • Walnuts (good source of omega 3’s, has the ability to reduce c-reactive protein making it very heart protective) http://www.webmd.com/balance/stress-management/news/20101006/walnuts-reduce-stress
  • Pecans (pecans have the highest antioxidant power of all nuts and rich in many nutrients)
  • Cashews  (helps improve our mood from its magnesium and tryptophan content)
  • Almonds   (protects our brain from dementia and help with neuron activity)

Nuts and seeds may potentially improve;

  • High cholesterol
  • Diabetes
  • Obesity
  • High blood pressure
  • Arthritis
  • Digestive disorders
  • Heart disease
  • Cardiovascular disease
  • Alzheimer’s and dementia
  • Osteoporosis

This is a great chart you can refer to comparing nutrition facts with foods traditionally known for their Omega 3 content including seeds, nuts and fish. As you can see these seeds tend to be higher in Omega 3’s than nuts.

Seeds Nuts Fish
1 ounce of… Sacha Inchi Chia Flax Hemp Almonds Walnuts Pecans Salmon Herring Mackerel
Calories 190 137 150 160 161 173 193 40 45 57
Fat (g) 15 9 12 13 14 17 20 2 3 4
Protein (g) 8 4 5 10 6 7 3 6 5 5
Omega 3 (mg) 7000 4915 6388 2400 2 2542 276 565 488 748

 

Nuts are rich in protein, vitamins, minerals and fat; while seeds are rich in protein, vitamin B, minerals, fat and dietary fibers.

If you want to maximize the nutrients you get from nuts, soak them in distilled or purified water overnight. This helps neutralize enzyme inhibitors and phytic acid both of which may affect digestion and absorption of the nutrients in seeds and nuts. It can also help reduce the amount of pesticides on them if they are not organically grown.

Simple Soaking Directions: Place 4 cups of nuts in a bowl with enough distilled water to cover the nuts completely.  Add a tablespoon of Himalayan sea salt.  The salt helps neutralize enzyme inhibitors. Soaking times can vary so the easiest rule of thumb to remember is to let them soak 7 hours (overnight).  You many or may not like the taste of soggy nuts, so you’ll need to let them dry naturally or dehydrate them in a dehydrator.  And because this is essentially a 24 hour process it makes sense to do several big batches at a time. Afterward compare the flavor of the soaked and dried nuts versus the non-soaked nuts. You might be surprised to find you like them better, depending on the nut and your taste.

One exception: Cashews should soak 6 hours or less and need to dry out quickly at 200-250 degrees or they can get funky.

Go Nuts for 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.

It Isn't a DietThe truth is, most of us make losing weight too complicated. It doesn’t need to be. Let’s remove the walls and get you on your way to success. Listed below are the pitfalls most people make when trying to lose weight.

Doing anything temporally will give you temporary results! You have to get this, dieting is a temporary act and therefore it doesn’t provide long-term weight loss.

  1. Change your diet gradually. Many people jump right in and totally change their diet to the extreme. They go from the typical American diet rich in processed foods to a very restrictive diet. Any time you make sudden change in your diet and lifestyle you highly increase your risk of failure. Make the change slowly. Instead of taking foods away try adding healthy foods to your diet. You will begin to crowd out the harmful foods with healthy foods.  You can do this by adding an additional vegetable to your daily diet for 1 week.  The next week add another one and then on week 3 add an extra fruit. On week 4 add another vegetable to your daily diet. By week 4 you have increased your vegetable intake by 3 servings per day and fruit intake by 1 serving per day. Can you see, we haven’t asked you to remove any foods, only to add healthy foods? This really works if you apply it. The aim is to slowly replace processed and refined foods with healthy vegetables, fruits, beans, lentils, nuts and seeds and a small amount of whole grains daily.
  2. Stop Stressing about life and losing the weight.  Because we make it so complicated we get overly stressed. Chronic stress causes our bodies to release higher amounts of cortisol everyday, which is a fat building hormone. There is an association between stress and the appetite increasing hormone ghrelin. If you have stress from work or home you need to manage it or remove the source. Stress will make it almost impossible to lose much weight. In addition stress kills by increasing the risk of heart disease, cardiovascular disease, hormonal imbalances and gastric diseases.
  3. Eat enough calories. Many people begin by drastically cutting food intake thus calories too much. If you go below 1200 calories for more than a few days your body senses a famine has arrived, it lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories too much. If you stay in a severe calorie reduction under (800 calories or less, like anorexia) you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs. The fact is, if you eat a mostly plant-based diet you would never need to worry about eating to many calories.
  4. Do Not Skip Meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy meal replacement shake is an option and can serve your body well. I recommend Vive, it was created for weight loss and energy and is packed with an abundance of nutrition!
  5. Keep a Food Journal. Studies show us that people keeping a food journal for at least 3 months tend to lose weight and keep it off. It keeps you aware of what you are eating, when and how much. It’s easy to do and there are several online resources with good free food journal systems. Try these, www.myfitnesspal.com  www.fatsecret.com and http://www.myfooddiary.com
  6. Drink plenty of water. Many people will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health! You need at least 1/2 your body weight in fluid ounces daily. If you sweat a lot you need even more.
  7. Exercise. If you are overweight or obese you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate causing us to burn more calories through out the day! It builds muscles, improves balance, and improves immune function and much more. Just walking is a great exercise. Increase your speed and time as your fitness and health improves. I am an advocate of exercising multiple times per day. As an example; I would walk for 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner. You can split it up however you wish, just do it. To loss weight most of your exercise should be a form of cardio exercise like walking or cycling. You should also do weight bearing exercises to build more muscle. Muscles burn more fat. For good results you need to exercise at least 1 hour per day, 5 days per week. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
  8. Stop weighing everyday! Your weight can change, up or down five or more pounds in any given day. You will set your self up for disappointment by weighing everyday. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first pee.
  9. Stop beating your self up! No body is perfect. Treats are allowed, even unscheduled ones. If you have a treat, the next time you eat make a healthy choice. Bashing yourself will make you eat more.
  10. DO NOT DIET!  It is our mindset to use the word diet and when we do we automatically set up in our mind that we will change our diet and lifestyle for a period of time and then come back home to that addictive food that got us fat to begin with. Plus, because you have starved your body (both calories and nutrients) in the past, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure, you can lose 30 pounds and then you gain 50 back. Dieting will only make you fatter one diet at a time! Think lifestyle change!
  11. Sleep is Critical! If you are like most Americans you get less than 7 hours of sleep nightly. This can disrupt hormonal balances, reduce immune function, and reduce your energy levels, lower mental concentration and much more. When you sleep, your body is busy repairing tissues, making hormones, enzymes, red blood cells, white blood cells, antibodies, cellular antioxidants like Coenzyme -Q10 which is very important for energy production in the cell and heart health, Glutathione peroxidase and Superoxide Dismutase (SOD) which are your cells most powerful defenders from internal and foreign invaders and other neurotransmitters necessary for good mental and emotional health.
  12. Nutrition Nutrition Nutrition!!!!  When your body is getting loads of nutrients it begins to clean and detox the body at the cellular level getting rid of toxic materials you have stored for years. Your body does not like to let go of stored fat unless it can detox adequately because your body stores many toxins in your fat. When depleted nutrient stores in your body get filled up and topped off by a nutrient rich diet, the bodies systems begin to come back into harmony with one another. Blood sugar begins to balance, cravings begin to disappear, energy improves, thinking improves, your hair and skin begins to glow and you sleep better. With great nutrition your body starts regenerating itself cell by cell into a new healthy and vibrant body.

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

Healthy Wishes.

Wally Bishop C.N.C.

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.

Live it! Don't Make it a Resolution

Live it! Don’t Make it a Resolution

It’s that time of year again, yes, New Years Resolutions. If you are like most Americans you will be repeating some of the same resolutions as last year.

It’s time to self assess, why do you need to repeat your resolution again? What stopped you from achieving  your goal?

If your resolution is health related, its time to stop repeating it.

About 95% of Americans have weight loss or better health as one of their health goals. I am sure that’s not surprising to you.

Almost everyone has some form of health improvement on their list. Losing weight tops the list, shocking right? Why?  Because almost 70% of Americans are overweight. Additionally, more than 50% of Americans are suffering from a preventable chronic health condition.

If you are not motivated enough and serious enough about your goal the chances of achieving your goal are slim.

It’s seems around the beginning of March something happens. The wellness warrior becomes the wellness whiner.  I notice that the gym has fewer people, the number of people attending my class get smaller and clients and friends begin to avoid me because they don’t want me to know they are off of the new plan.  I am glad they feel a sense of accountability to someone. I promise it doesn’t have to be this way.

stick to itThis year as part of your New Years Resolution make this declaration“ I am sticking to the goals I have set, I will not quit”.  If it’s important enough to have it as a goal, its important enough to finish it? Really, doesn’t this make sense? Why put all of this effort into your goals for two or three months and then give up.

I am going to tell you how to keep your weight loss goal going forever. I want you to have what I have. I want you to lose all the extra weight you have gained and keep it off forever.

Most goals are never reached because the goal is not important enough, the goal is unrealistic and there was not enough planning.

The Formula for Success, Reaching Your Health Resolutions

Forget the word “DIET”. Remember the new phrase “LIFE STYLE CHANGE”.

1)  Set your date to begin your change, begin the change.

  • Circle your date on the calendar.
  • Develop positive affirmations to affirm your future success. Place them in your house, car and office. Don’t just read them, you must say them.
  • Do a pantry makeover! Get rid of bad foods in your house. Buy healthy foods for meals and snacks. Get rid of the white bread, white rice, cookies, crackers, pastries and cereals. Put some real food in the house.
  • If possible, enroll in a nutrition program like my Fat to Fit 12 week program.

2)  Tell your friends and family what you are doing. This sets up a level of accountability for you. Ask your friends to support you or even join you in this new lifestyle.

3)  Be realistic about your diet and weight loss goals. Set goals for weight loss in 10 pound increments. The first goal is 10 pounds, the second is 10 pounds. Do you get it? This makes the goal very achievable and builds confidence.

4)  Calories. If you eat healthy 80% of the time you do not need to count calories. However, this means the majority of your diet is going to be real foods like vegetables, fruits, legumes, nuts and seeds. If most of your diet is coming from a box or package or made for you at a restaurant you are not eating healthy. The amount of chemicals, fats and sugars in these foods will cause your body to store fat even if you exercise like crazy! However, the only time you need to be aware of calories is to never eat less than 1200 calories per day.  Eating less than 1200 calories per day consistently, will cause your metabolism to stall, you will not lose weight and it can cause hormonal imbalances.

5)  Understand that to lose weight you must exercise.  If you have not exercised in a long time start slowly and consult with your doctor. If you can only walk for 10 minutes, then walk for 10 minutes and work your way up to at least 1 hour.  You can even break up the walking and exercising into 20 or 30-minute sections and do them multiple times per day. This actually keeps your metabolism burning fat at a higher rate for more hours in the day.  This translates to faster weight loss.

6)  Never deprive yourself of any food. If you must have that brownie eat just 1 and be happy. The next time you eat, it should be healthy. If you eat healthy 80% of the time it will allow you to indulge or splurge 20% of the time. This will keep you happy and help you lose weight by not binging.

7)  Never beat yourself up for having an unscheduled indulgence. Look at it as a treat because you have done so well. The next time you eat, make healthy choices.

8)  Eat a lot of plant foods like vegetables, fruits, lentils, beans and nuts and seeds. Most plant foods are very low in calories and very high in nutrient content. Plant foods also have a plenty of fiber, which is satiating and filling. However, limit your fruits to 3 servings per day. They have a lot of sugar in the form of fructose that can interfere with your weight loss if you eat to much. The best fruits for you are berries, apples, peaches, pears and plums.

9) Every week increase your servings of vegetables. You should set your goal for 7 to 9 servings of vegetables daily, 3 servings of fruits, 3 servings of whole grains (only those listed below), 2 ounces of nuts and seeds, 1 cup of beans or lentils. If eating animal foods in place of beans or lentils you can have 4 ounces of free range organic poultry or 6 ounces of wild caught cold water fish (the best are salmon, cod, halibut, Alaskan whiting, trout, steel head and sardines). Try to buy organic when possible.

10)  Limit your grains to whole grains and then even limit those to no more than 4 servings per day. Grains cause cravings and can raise blood sugar levels. The grains being grown today are not the same as they were 100 or more years ago. They have been hybridized to a point that most are highly inflammatory. The best grains to eat are real wild rice or black rice, steel cut oats, buckwheat (it’s not related to wheat) and quinoa. As with all foods choose organic when you can.

Grains that have been ground into a flour are no better for us than table sugar. Think of flour from grains as table sugar. Flour and sugar are a starch and have the same blood sugar effect. Use almond flour and coconut flour in place of grain flours. They have a much lower blood sugar impact and are actually anti-inflammatory!

11) Make sure you drink plenty of water. Water is necessary to breakdown fat and create cellular energy. The general rule is to consume ½ your weight in fluid ounces of water per day.  If you weight 150 pounds you would need 75 ounces of fluid per day. If you exercise, are ill or sweat a lot you may need more fluid.

There are two items I use everyday that make this easy for me. First is a product called Vive (rhymes with give) it is a whole food drink mix that I use twice per day. It is the best tasting shake mix out there and is highly nutritious. The next is my NutriBullet blender. Vive is formulated to make the nutrients easier to absorb from the blended foods. Vive makes great smoothies. One of my favorite meal replacement smoothie recipes is:strawberry spinach smoothie

  • 8 ounces unsweetened almond milk
  • 4 ounces spring water
  • 2 scoops Vive Energy Spice
  • 1 large handful organic spinach or broccoli florets
  • 1 cup strawberries or blueberries
  • handful (about 1/4 cup) raw pumpkin seeds or walnuts
  • 1/2 tsp Ceylon cinnamon
  • 1/4 tsp cayenne pepper (you may like less if you are heat sensitive)
  • 1/4 tsp turmeric powder

I want you to have great success and I do not want weight loss to be on your list next year. So, please start planning, get excited about the new body you are going to have, the new health you are going to enjoy, the new clothes you get to buy!

It’s simple; plan, execute, do it, lose it, and keep it off by continuing to live a lifestyle of wellness and health.

Healthy Wishes for a new year!

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.

The Devil in Your Diet!

The Devil in Your Diet!

It’s addictive, white, accelerates aging, comes from a plant, impairs mental and neurological function, can destroy your brain, heart and organs, creates systemic inflammation, gives some people a buzz and destroys bodies. Am I talking about cocaine or sugar?

SUGAR!

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

The first Guidelines for Nutrition was published in 1977 by the McGovern Report on Nutrition. When the many different food groups found out what the report was recommending (reducing the intake of saturated fats, meats, dairy, sugar and salt, they did what they do best, began lobbying Congress. This created a backlash from food manufacturers and those in Congress representing them.  After the lobbying the only meaningful recommendation was to reduce the intake of fats.  When the final report was released it provided a way for the Sugar Association to sale sugar as a way to replace fat. After all, fat has a lot of flavor. When you remove the fat from foods they become bland and people will not buy them. Replace the fat with sugar! What a great way to sell more sugar to food manufacturers. We went from eating 10 pounds of sugar a year in per person in the early 1900’s to over 150 pounds of sugar a year per person. Along with it came a great decline in our health and the rates of diabetes and obesity are at epidemic rates!

If you will take a look at the Nutrition Facts panel on food labels you will notice all categories on the label have % DV (this stands for percentage of daily value consumed per serving of that nutrition category). You will see it beside Fat, Saturated fat, Cholesterol, Sodium, Carbohydrate and Protein, but not sugar. How did they get away with that? MONEY! They actually lobbied Congress to make a recommendation in the report to state that 25% of daily calories should come from sugar. So instead, they didn’t recommend any intake level for sugar. Eat all you want!

The Effect

In 1980 there were no cases of Type II diabetes in children. By 2012 there were over 56,000 cases of childhood Type II Diabetes.

Heart disease, cardiovascular disease, obesity, diabetes and stroke rates have rocketed up the charts.

We now have infants being born with adult diseases.  A baby’s health is a reflection of what the mom has eaten ( the nutrition or lack there of ) and the toxins she has been exposed to, up to 2 years prior to conception of her child.

This may shock you, but I believe sugar and sugar like foods (processed flour products) are probably the biggest cause of all illness and disease. While table sugar has a glycemic index of 70, white bread has a glycemic index of 95. This means white bread turns to blood sugar even faster than table sugar! I bet you didn’t realize that.

Sugar creates so much stress on the body. It lowers the immune system, wrecks havoc on the hormonal system and creates systemic inflammation across the cardiovascular system. Sugar even turns cholesterol into a bad health issue. Cholesterol is not the demon it is made out to be. Its only when we eat so much sugar that cholesterol is released in larger amounts to patch damaged blood vessels caused from the sugar. We actually need cholesterol. The harm being caused from sugar is wide-spread and long-lasting.

Sugar has made its way into almost every food stuff man is processing and refining. Sugar is added to bacon. luncheon meats, mayonnaise, peanut butter, dried fruit, fruit juices, tomato sauce, spaghetti sauce, prepared foods, cereal, granola, cookies, flavored milk, soft drinks, coffee drinks and hundreds if not thousands of other foods. Milk has about 12 grams or 3 teaspoons of sugar per 8 ounce glass. Yogurt can have much more.

The purpose of the added sugar is to make you eat more of the food it is in. It’s all about money. If you keep buying it, the food manufacturers will keep selling it. Stop buying it and they will begin to make healthier foods.
Your best defense is learning to read food labels and being able to find all the different names of sugar. When reading the food label pay special attention to the serving size and the grams of sugar per serving. Try to limit the amount of sugar you consume to 6 grams or less per serving. Look for foods that have 4 or more grams of fiber per serving. Sugar should never be more than 10% of your daily calories. In a 2,000 calorie diet, that means no more than 50 grams of sugar. An 8 ounce glass of milk has 12 grams of sugar. An 8 ounce glass of orange juice can contain over 30 grams of sugar. A 12 ounce can of Coke has 42 grams of sugar.

Sugars Many Names

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

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

These are the sugars I recommend (in moderation).

  • Raw local honey
  • Molasses
  • Organic evaporated cane juice
  • Stevia

 

Flour Based Products

Whole grain is better than white bread

Whole grain is better than white bread

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

In summary, to reduce your risk of developing a sugar related disease or adverse health condition avoid or limit simple carbohydrates by eating more vegetables, fruits, beans and whole grains (limit to 2 servings per day if any). Use natural sweeteners, however, learn to enjoy foods that are less sweet. Break that sugar addiction, kick it to the curb and enjoy life.

Try these recipes for bread products using almond flour and coconut flour. They are gluten free and grain free. You might be surprised just how good they are!

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1530358   pizza crust

http://paleogrubs.com/pizza-crust-recipes  pizza crust

http://www.elizabethrider.com/almond-flour-bread-gluten-free/   bread

http://www.mynaturalfamily.com/recipes/grain-free/coconut-flour-bread-recipes/  bread

http://wellnessmama.com/2354/coconut-flour-pancakes/  pancakes

http://www.simplefoody.org/almond-coconut-pancakes-grain-free/ pancakes

 

I would highly recommend you read the book Grain Brain by neurologist David Perlmutter, MD, it could be a life changing book. Get away from sugar! It is a slow killer and will rob you of a long quality life.

Healthy Wishes

Wally Bishop C.N.C.

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.

Stop Dieting

Stop Dieting 

It’s amazing how fast the New Year approaches each year and each year a little faster as we age. With the coming of the New Year, at least 70% of Americans are thinking about their New Years Resolutions, one of which will be to lose weight or get in better shape. This is the typical mindset that the diet industry depends on for its yearly financial windfall!

Nothing about obesity has improved in the past 3 decades. America is still the fattest and sickest of all modern industrialized nations. It’s getting worse. According to the CDC, obesity has increased by 13% since 2010.

Even with all of the awareness and education being provided. Stop! Oops, my mistake, very little education about the cause of obesity and how to reverse it is happening from the mainstream medical community! There are plenty of people talking about the epidemic of obesity and it’s related diseases and illness such as heart disease and diabetes. However, few are providing education that will make a long-term difference.

Please don’t misunderstand; there are a number of great Doctors dedicating their time to educating the public. Most of them do not get the support of the traditional medical community in their efforts.  They put themselves at risk to teach you how to be healthy without the need for drugs! Thank you Dr. Hyman, Dr. Fuhrman, Dr. Mercola, Dr. Greger and Dr. Katz and many others for your dedication to educating the public about living healthy lifestyles.

According to the CDC an Increase of 13% in Obesity since 2010.

According to the CDC an Increase of 13% in Obesity since 2010.

There are a gazillion diets and diet programs on the Internet hoping to snare you for hundreds and maybe even thousands of dollars. Some of these programs are very expensive. Sadly, most of them teach you little about keeping the weight off or how to prevent weight gain in the first place. They count on you becoming a repeat customer.

To prevent and reverse obesity takes knowledge not a diet.

It’s seems around the beginning of March something happens. The wellness warrior becomes the wellness whiner.  I notice that the gym has fewer people, my classes get thinner and clients and friends begin to avoid me because they don’t want me to know they are off of the new plan.  I am glad they feel a sense of accountability to someone.

This year make part of your New Years Resolution resolve “ I am sticking to the goals I have set”.  Really, doesn’t this make sense? Why put all of this effort into your goals for two or three months and then give up.

I am going to tell you how to keep your weight loss goal going forever. I want you to have what I have. I want you to lose all the extra weight you have gained and keep it off forever.

Most goals are never reached because the goal is not important enough, the goal is unrealistic and there was not enough planning.

1)  Set your date to begin your change. Get rid of bad foods in your house. Buy healthy foods for meals and snacks.

2)  Tell your friends and family what you are doing. This sets up a level of accountability for you. Ask your friends to urge you or even join you in this new lifestyle.

3)  Be realistic about your diet and weight loss goals. Set goals for weight loss in 10 pound increments. The first goals is 10 pounds, the second is 10 pounds. Do you get it? This makes the goal very achievable and builds confidence.

4) Lean to read food labels and the ingredient list on foods you buy. Be very particular about what you put in your body.  Healthy foods have very few ingredients. Avoid foods with added sugars, hydrogenated oils, corn syrup, high fructose corn syrup, preservatives, artificial sweeteners and food colorings.

5) You must understand your energy requirements. If you eat to many calories or under consume your calories you will not lose weight.  Try to eat 500 to 1000 calories less than you actually need. However never eat less than 1200 calories per day. Eating less than 1200 calories per day on a consistent basis will lower your metabolic engine greatly resulting in weight gain. I highly recommend using an online food journal system. They help you monitor your calorie, sugar, carbohydrate, fat and protein intake every day. People that keep food journals keep the weight off. I recommend these online food journal systems, www.myfitnesspal.com  Error! Hyperlink reference not valid. www.nutritiondata.com.  There are many others that are also very easy to use.

6)  Understand that to lose weight you must exercise.  If you have not exercised in a long time start slowly and consult with your doctor. If you can only walk for 10 minutes, then walk for 10 minutes and work your way up to at least 1 hour.  You can even break up the walking and exercising into 20 or 30-minute sections and do them multiple times per day. This actually keeps your metabolism burning fat at a higher rate for more hours in the day.  This translates to faster weight loss.

7)  Never deprive yourself of any food. If you must have that brownie eat just 1 and be happy. The next time you eat, it should be healthy. If you eat healthy 80% of the time it will allow you to indulge or splurge 20% of the time. This will keep you happy and help you lose weight by not binging.

8)  Never beat yourself up for having an unscheduled indulgence. Look at it as a treat because you have done so well. The next time you eat make healthy choices. Turn a cheat into a treat!

8)  Eat a lot of plant foods like vegetables, fruits, beans and nuts and seeds. Make your plate at least 80% plant based! Most plant foods are very low in calories and very high in nutrient content. They also have a lot of fiber, which is satiating and filling. However limit your fruits to 2 servings per day. They have a lot of sugar in the form of fructose that can interfere with your weight loss. Avoid refined and processed foods. They are full of unhealthy ingredients, low in nutrition and very high in calories.

9)  Avoid grains or Limit your grains to whole grains and then even limit those to no more than 2 to 4 servings per day. Grains cause cravings and can raise blood sugar levels. The best are wild rice, amaranth, buckwheat, quinoa, and oats. The grains you see today are not like the grains from 100 or more years ago. They have been hybridized to a highly inflammatory species of plants. Check out Dr. David Perlmutter’s book “Brain Grain”.

10) Make sure you drink plenty of water. Water is necessary to breakdown fat and create cellular energy. The general rule is to consume ½ your weight in fluid ounces of water per day.  If you weigh 150 pounds you would need 75 ounces of fluid per day. If you exercise, are ill or sweat a lot you may need more fluid.

There are two items I use everyday that make this easy for me. First is a product called Vive (rhymes with liv) it is a whole food drink mix that I use twice per day. It is the best tasting shake mix out there and is highly nutritious. The next is my NutriBullet blender. It is engineered to make the nutrients easier to absorb from the blended foods. It makes great smoothies when using the Vive shake mix.

If you want to have great success and do not want weight loss to be on next years list, start planning now. Get excited about the new body you are going to have, the new health you are going to enjoy, the new clothes you get to buy!

It’s simple; plan, execute, do it, lose it, and keep it off by continuing to live a lifestyle of wellness and health.

Healthy Wishes for a new year!

Wally Bishop C.N.C.

Viveshake

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

 

 

 

The Power of Opportunity

The Power of Opportunity

I was fat, super obese, morbidly obese.  Whatever term you want to use, it doesn’t change the fact that at close to 450 pounds I was a big man and sick.

In 2006 God presented an opportunity and I grabbed it like a starving frog grabs a bug. I was sick and tired of being sick. I was tired of watching life instead of participating in life. I hated being on the sidelines, I wanted to live they way we are suppose to live, being activity and happy. I had neither. It hurt deeply to watch my grand kids playing and I couldn’t play with them.

It’s always during this fall season that I always reflect on the past year. It’s a special time of year for me. The journey of my lifetime began during the fall of 2006 and to say I am grateful is powerfully understated. I am forever blessed because I was desperate for change and not afraid of to try when the opportunity presented itself.

Life is truly a blessing, or a curse. I guess it depends on your perspective. I decided to change mine from a curse to a blessing. Regardless of your age or condition in most cases, you can improve your health and fitness. Just a little or extremely, the choice is yours.

In November of 2006 I began a wellness journey even though I had no clue what I was doing at the time.  I was close to 450 pounds, diabetic, had high blood pressure, severe arthritis in my knees and ankles, sleep apnea, hives, rosacea and ocular rosacea. I hadn’t planned the journey; it was a blessing that came about while trying to help my wife overcome her debilitating fibromyalgia. This life event pushed me in the direction of nutrition. I am so blessed that it did.

Just so you understand my condition at the time, I couldn’t walk more than 200 feet without severe pain. Additionally, walking more than 10 minutes caused shortness of breath. My ability to exercise was severely restricted.  Most people in this condition don’t see a way to exercise because of the physical limitations of their obesity or affliction. It’s certainly understandable. I didn’t believe it was possible but I wanted my life back more than you can imagine. I hated watching my grandchildren playing while I watched. I wanted to be in the game with them.

The Change

Of all times to decide to try a new diet or lose weight the Thanksgiving and Christmas season wouldn’t be logical. But this wasn’t a diet it was a life change. An opportunity presented itself and I was not going to wait. I was jumping on the opportunity train! Dieting had gotten me too this point in my health and I wasn’t going back down that road.

My diet at this time was the same typical nutrient bankrupt American diet. However, I started adding nutritional supplements to my daily routine. Within a week my mood was better, my energy picked up and my blood sugar readings were improving. By week 2 my appetite was decreasing and my taste began to change. I am not sure how to explain this but my desire for unhealthy foods just went away. My wife actually brought it to my attention that I wasn’t having my normal honey buns, ice cream or candy bars as snacks or after dinner. Something in my body was changing.

By week 3 my energy level increased so much I decided to try to go for a walk. I was hopeful that my legs would bear the load and support me in my journey! My first walk was 200 feet. My knees hurt and felt very unstable but my gut told me I had to do it if I wanted any chance to improve my health. I had to just work through the pain. When I got back to my office I made a commitment that was a crucial part of my journey.  I committed to walking everyday and making each walk a little longer. I was amazed that my body responded to the challenge by getting healthier. The improvement was evident because my blood sugar levels continued to improve, I started to lose weight, I was able to walk longer each time and my energy continued to increase. In 2 weeks I was walking a mile without stopping.

By the end of 1 month my blood sugar levels were normal and I was walking multiple times per day. My blood pressure started coming down and the weight was really starting to come off. My taste were shifting even more. Without even really thinking about it our meals were changing. We started cutting out the fried foods and went to baked or grilled foods. We started adding a lot of vegetables with a few fruits and beans to our diet and cut out the breads and unhealthy desserts.

By the end of 6 months I was walking up to 8 miles a day and every aspect of my health was improving.  It took me 2 and 1/2 years to lose 220 pounds and it was a journey I still walk everyday.  In fact, I have no health issues at all as I am sharing this with you.

For the past two years my main exercise of choice is bicycling. I absolutely love cycling. Cycling is fun and a great way to get exercise. Regardless what type of bicycling you choose such as cruising around the park or town, cycling on a trail or a riding a road bike, its fun exercise.

I want to show you what I have been able to accomplish physically over the past year. Please do not think I am bragging, far from it. I want to show you how far you can take your health if you really want it.

My bicycling accomplishments for the past year

  • 4,126 miles bicycling during the last year
  • 132,126 calories burned
  • 1 century ride (any ride more than 100 miles)
  • 8 metric centuries (rides greater than 62.5 miles)
  • 17 rides of 50+ miles
  • 26 rides of 40 miles or more
  • 42 rides of 30 miles or more
  • 96 rides of 20 or more miles

Milestones

Climbed Paris Mountain 6 times (2.3 miles with an average grade of 7%) The term “grade” is the degree of pitch or steepness of the road.

Climbed the Saluda grade 3 times (a 4 mile ride that averages a 5% grade)

Climbed Callahan Mountain 2 times (a 1 mile ride that averages a grade of 7% )

Climbed the Greenville Water Shed 6 Times (a 9 mile climb that averages a 3% grade)

Participated in the following cycling charity events

  • FestiVelo SC 2013 (170 miles over 3 days)
  • Safe Harbor Ride 2014 (63 miles)
  • The Ride to Remember 2014 ( a three day 256 mile ride across South Carolina)
  • Upstate Forever Ride 2014 (42 miles)
  • Hincapie Gran Fondo 2014  (50 miles)
  • FestiVelo SC 2014*  (260 miles over 4 days)

*Upcoming in the next month so it is counted in this years activities

I must give a shout out to the Greenville Cycling Center and Coach/trainer Jason Leslie. There training center was a big part of my cycling improvements.

You will never change your life if you don’t change something you are doing. Please get off the couch and out of the fast food restaurants and build the kind of body you want! It starts with your next bite and next step. Keep that NutriBullet fired up and packed with a variety of nutrient rich foods! I blast everyday!

Regardless of your age or condition, your health can always be worse or it can be better. You have control over what you eat and how much you move. Even if you are limited in your mobility, there are ways to exercise.

I hope this motivates you to decide to get healthier this coming year. Anything is possible but it takes making changes in your life. You have to want it and I hope you do.

Healthy wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

Wallace Bishop C.N.C.:

Beets are an awesome and healthy food. It is particularly good for athletes.

Originally posted on Authentic Self Wellness:

View original

Awesome Pumpkin Seeds!

Awesome Pumpkin Seeds!

It’s the fall season and pumpkin and winter squashes are some of my favorite foods.

Their flesh and seeds are a bounty of nutrition. Pumpkin seeds are loaded with protein, almost 40 grams of protein per 1 cup of seeds. Pumpkin seeds are also a very good source of magnesium, iron, potassium, zinc, copper, selenium, manganese and also provide Vitamins A, B1, B2, B3, B5, B6, Folate, Choline, Vitamin E and Vitamin K.
Additionally, they are good source of tryptophan and magnesium which help the body relax and improve sleep.

I love nuts and seed and particularly pumpkin seeds. They are very good for you because they are a rich source of nutrients. Rarely do people harvest their own seeds from their pumpkin or there neighbors pumpkin.  If you don’t save and eat them, you are wasting a very nutritious part of the pumpkin!!

So please, make the most of your pumpkin seeds this year. Use this great recipe provided by our very own Chef Karen.

All nuts and seeds offer more nutritional value when eaten raw but a treat like this recipe is a great alternative for a really healthy snack.

Fall Chaitober Roasted Pumpkin Seeds

Rinse your fresh Pumpkin seeds

Lay them out on a flat dish and dab excess water off of them

Pour into large mixing bowl

Lightly coat with Olive oil, about 1 TBS. for two cups, (just a light coating)

You may use any spice you wish, here are some examples make sure they are pure spices and no added sugar.

  • Apple Pie spice
  • Pumpkin Pie spice
  • Cinnamon Spice
  • Nutmeg
  • Cayenne (optional, I like to spicing things up a little)

Sprinkle your choice of spice onto the seeds , toss them and coat them lightly but evenly

Then drizzle raw local honey all over the seeds, you are “coating” not “dredging” your seeds in honey so use just enough.

For 2 cups of seeds use about 1 TBS or so of raw local honey.

Lay your seeds out on a flat cookie sheet or baking sheet in a single layer

Roast in your oven at 350 degrees for about 15 min.

Turn your seeds over with a spatula

Roast for another 15 Min.

Check to see if they are roasting and not burning. The honey can burn easily.

Usually 30 min. in the oven serves up a lovely batch of seeds.

Now cool them and use a spatula and scrape along the bottom of the pan because the honey makes the seeds stick.

Add salt to your taste preference with a Himalayan salt mill.

Now take Vive Energy Spice Chai flavor mix and coat the seeds generously. Pour on top of the roasted seeds and stir them up or shake them in a bag or container. The Vive powder will stick easily to the roasted seeds.

OH My Chaitober Goodness!!!

Happy Eating!!

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

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

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

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

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

Now the good stuff!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A Special Honey

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

These are the UMF ratings specifying its healing activity level.

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

Cautions on honey

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

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

Summary

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

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

Healthy wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

References:

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

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

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

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

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

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

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

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

 

A Cycle of Failure

A Cycle of Failure

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

Stay with me, this is deep!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Diets fail and Healthy Lifestyles Excel!

Happy Treating and Healthy Wishes,

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

 

Follow

Get every new post delivered to your Inbox.

Join 3,693 other followers

%d bloggers like this: