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kids in circleThis is a hard question for parents to answer. Why? Because the truth is sometimes hard to admit to themselves, much less anyone else.

As the parent, you set the rules, buy the food, prepare the food and schedule meal times. Or do you? Has your child or children become the General in your house? Do they dictate what they eat and when they eat? As a general rule children don’t know healthy foods from unhealthy foods. As the parent, you should know the difference and if you don’t, you have a responsibility to learn. Moms and Dads would naturally want their children to be healthy, right? As a parent you have responsibility beyond yourself.

Facts You Need to Know to Raise Healthy Children

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

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

The Influence of a Mother’s Health

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

The nutritional needs for children are different from those for adults. As they mature and graduate into adolescence, their nutritional needs will change again. It is important to make sure children are getting great nutrition to build a healthy brain, strong muscles and strong bones. In addition, exercise and physical activity are very important for the health of your children. They need to be involved in physical activities such as soccer, baseball, gymnastics, volleyball, or after school programs at your local health club or YMCA. Make family activities a priority each week. As a family, take walks, go on picnics, explore trails, and go to your nearest playground and play together.

As parents, you must lead the way for your children; you must set the example for them. It doesn’t make sense for you to be making healthy changes for your children and not for yourself, it will not work. The best way to make sure your children are getting adequate nutrition is to feed them wholesome foods that build health. Vegetables, fruits, whole grains, beans, nuts and seeds are loaded with health building carbohydrates, fats, protein and powerful antioxidants and other phytonutrients. If selecting meats, choose organic free-range grass fed beef, and organic free-range turkey and chicken. (I don’t recommend eating pork.) If selecting fish, choose wild caught cold-water fish like salmon, halibut, cod, Alaskan whiting and tuna.

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

Omega 3 Fatty Acids

Most Americans are deficient in Omega 3 fatty acids. Salmon, chia seeds, flax seeds and walnuts are excellent sources of Omega-3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, tofu, kale, collard greens and Brussels sprouts.

Omega 6 Fatty Acids

Omega 6 fatty acids are very common in our diet and therefore are not an issue for the average person. In fact, most American’s get too much omega 6 fatty acids, which can cause inflammation. Increasing the Omega 3’s in the diet can help counter the inflammatory effects.

What foods should be avoided or limited?

How does this affect your children?

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

Source; American Heart Association http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_304175.pdf

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

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

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

Scientific Proof, our children and we are getting fatter! Changed bullets to match others.

  • Childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%.1, 2 during this same time period.
  • Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.5
  • Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.3,6
  • Obese youth are more likely than youth of normal weight to become overweight or obese adults, and are therefore more at risk for associated adult health problems, including heart disease, Type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6  

Source: http://www.cdc.gov/healthyyouth/obesity/facts.htm

Why are we having this problem?

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

The Nutritional Basics for a Healthy Child

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

  • Offer a minimum of 2 servings of fruits and 3 servings of vegetables a day.
  • Everyone should start the day with a nutritious breakfast.
  • Choose healthy sources of protein, such as lean meats, nut, beans, lentils and eggs.
  • Serve whole-grain breads and cereals because they are high in fiber.
  • Broil, grill or steam foods instead of frying them.
  • Avoid fast food and junk food.
  • Offer water and/or milk substitutes (almond milk) instead of sugary fruit drinks and sodas.
  • Do not give in to your child’s demands for unhealthy foods. Their whining will stop eventually, and they will eat when they get hungry, as long as YOU DO NOT GIVE INTO THEIR DEMANDS. You are the parent and must take control.

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

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

How to Get You Child to Eat More Veggies

Video 1 Disguise Healthy Foods

Video 2 Food Games, Smoothies, Tricks

Video 3 Easy Ways to Get Vegetables into Your Child’s Diet

Video 4 Make Eating Healthy Fun!

Video 5 How to Handle a Picky Eater

Video 6 Veggie Pancakes

Children Resource Links

In summary, eat a bounty of nutritious foods, eliminate as many refined and processed foods as possible, stay away from fried foods, avoid foods and drinks with added sugars, play with your children often and encourage them to get outside and play with other children their age.

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

Vive

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

Medical $We have just celebrated the Forth of July remembering and honoring our forefathers and the courage and sacrifices they gave to make America a free nation. Today, I hopefully will entice YOU AND ALL AMERICANS to fight for your independence from the bondage of disease and illness that is at an all time high in our country.

Most of you are shackled to a system that is designed to make your sick. I know it’s very hard to believe, but you are.  If you want your Health Independence keep reading. The richest man in the world cannot buy this freedom for himself or anyone else. You must choose it and earn it.

This article may stir the pot a little but the truth is, well, the truth. I simply tell it like it is.

If you are eating the Standard American Diet, the odds are great your health is going to suffer. At some point you will become enslaved to the system — yes the processed food, medical and drug system. It is designed to take your money and keep you dependent on the system.

Without wellness (a state of optimal health) what freedom does your body give you to enjoy the privilege of being an American? Can you hike for 4 miles? Could you walk to the top of the Empire State building? Could you play and walk 18 holes of golf? How about ride a bicycle for 20 miles? Or the most joyous of all, play baseball, soccer or basketball with your children or grandchildren without feeling like you are going to die? To me this is freedom. If you can’t, you are a spectator sitting on the sidelines watching because most likely you are shackled to the couch or chair by your diet and lifestyle. You are in the system!

I am not writing this article to take a shot at those who work in the medical field. I have many friends who are nurses, doctors, dietitians, physical therapists and other clinicians who really care about your health.  I respect their field of work and respect them. This is totally about America’s system. Many have left their fields to pursue their crafts in the traditional way, which is the natural way, and I applaud them for the courage to take a stand on their beliefs.

In 2006 I began a quest for independence from morbid obesity, diabetes, high blood pressure, arthritis, sleep apnea, urticaria, rosacea, fatigue and lymphedema. I was like most Americans — addicted to America’s engineered foods, which enslaved me to the system. I was given prescriptions and told to come back in the next three months for more tests and prescriptions. This had been going on for years and it wasn’t anything new because all of my friends and family were in the same system. It’s what every American expects, right, as we get older we expect our quality of life to suffer and we will need medications for almost everything. At some point we will become invalids and need to occupy a nursing home or an assisted living facility. If we are very fortunate we will have the luxury of casting the burden on our children to take care of us. It’s the American way and that’s exactly what the system wants you to believe. They are banking on it! America’s system is the only one I know of that makes more money as you get sicker. There is no financial incentive for the system to make you healthier. I was never told I could opt out the system and how.

How did it get this way?

Designed Addiction

Designed Addiction

Our government subsidizes processed and refined (engineered foods) unhealthy foods making them very cheap for Americans to buy. Our government provides little to no subsidies for healthy foods. These engineered foods are designed to be addicting and unhealthy. Shocking isn’t it? Food companies actually hire neuroscientists who use test subjects to see which blend of food chemicals will cause an addictive like response in your brain. It’s called the bliss point. If you check the ingredient list for some of these foods and compare them to the same foods by the same manufacturers in other countries like the UK, the ingredient list is much different. How is it different? The UK ingredient list doesn’t have 99% of the toxic and unhealthy ingredients in the food you buy in America.  Which means, if they can make the same food in the UK without the toxic ingredients, then they could, if they chose to, make it much healthier for Americans. The questions is, why are they doing that to us? It’s the system my American friends.

These engineered foods are nutrient bankrupt contain toxic, illness promoting ingredients. Since our bodies need nutrition to function and heal, over time, we begin to feel the effects of slowly loosing our health. You visit your doctor and he say’s “great news we have a medication that will help you manage that condition.” Pay attention – the doctor isn’t referring to reversing the condition or eliminating the problem – he is focusing on diminishing the SYMPTOMS. As time goes by you develop more conditions and need more medications. In a few years, you develop more serious health conditions. Now you need even more medications, periodic scans and tests. The really sad shocker is that some of the bad side effects of the earlier medications may have caused the new illnesses to develop.

Healthy food may have been cheap but now you are stuck in the system paying for medical bills, medications and health insurance.  In reality, the cheap food is super expensive. It just doesn’t have a warning posted saying “eat now and pay the real cost later.”

OPT OUT of the System

You have the opportunity to opt out of this system. Yes, you can really! The great news is you don’t need to be shackled by the system any longer.

How do you opt out? It’s a very complicated situation but the solution is very simple! . Stop buying the engineered foods full of chemicals and start buying the natural foods made by Mother Nature and get physically active. The more nutrition you feed your body and the fewer toxic chemicals you eat, the healthier your body will become.  I am living proof, as are millions of other Americans who have earned and won their health independence back.

America’s Standard Diet is the unhealthiest diet on our planet and is a major cause of disease and illness in our great nation. It has enslaved more than 70% of America’s population through illness and disease forcing you to spend your hard earned money on unnecessary drugs and medical visits. It also takes a large portion of your tax dollars to pay for the medical care of the underprivileged because they are also poor nutritionally.

Please start planning on your exit from the system. Sadly, the system won’t miss you because new babies are being born everyday that are already in the system.

I am very happy to see some media outlets also telling the real story about your food choices and your health. Read this article from CNN. http://www.cnn.com/2015/07/07/health/western-diet-health/index.html

Please join me in this wellness revolution and have real food for your next meal and move more. If you do, and continue choosing real foods, you will be free of the system in no time!

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

Vive

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

 

Bliss point

 

TomatoPie_001It can be sweet yet tart, it may show it`s real colors as yellow, orange, red, and green. This delightful fruit has over a thousand different varieties that can decorate your plate in a variety of shapes, sizes, and colors. This food is used in more recipes than almost any other food. Although it is a fruit, it is used most often as a savory part of a recipe. But it can also be made into a delicious pie. Do you have a clue which food I am talking about?

Rhubarb? Lychee? Dragon Fruit? Paw Paw? Cherries? Nope!

Keep guessing!!

 

 

 

The star of thousands of recipes, drum roll…………………

 

 

 

The Tomato!!

Tomato, Tamato however you say it, meh… It doesn’t conjure up thoughts of exotic flavors or leave us envisioning it wearing the cape of super nutrition. The tomato is so widely used it’s nutritional super hero status has been forgotten or at the least minimized. We have taken the TOMATO for granted! Shame on us.

I think the tomato is lost in a sea of new super-foods, yet it may be one of the most versatile and most powerful of all  foods.! How many ways can the tomato be used? The versatile tomato; tomato juice, tomato soup, tomato sauce, tomato paste, BBQ sauce, ketchup, spaghetti sauce, marinara sauce, salsa, you get the picture. But what I don’t hear are people talking about is the mighty tomato; it’s health benefits, its great flavor, its boldness or tartness.  The humble tomato has been overlooked and it is now time to bring it to the front where it rightfully belongs. If you think about it, the tomato is what makes many dishes shine. Without it as an ingredient what would spaghetti sauce be, or salsa or seafood gumbo or Manhattan clam chowder? I’m sure you can think of dozens of more dishes where the TOMATO is the star, right?

Tomato’s cross all cultural food boundaries. From African, Mexican, Latin, Spanish, Caribbean, Greek, Italian, Oriental, European and certainly American cuisines.

During the spring and summer growing season in the southeast where I live, nothing is better appreciated than a hand-picked organic tomato sliced and made into the famous BLT or bacon lettuce and tomato sandwich. Everyone has their favorite condiments to go with it and favorite bread. Most of which aren’t so healthy. They slather mayo on white bread then top it off with iceberg lettuce and bacon for a BLT.  I have to admit it does have a marvelous (hear Billy Crystal’s “marvelous darling”) taste but it can be artery clogging also.  There is a much healthier version.  Use Ezekiel bread, fresh organic tomato, Vegenaise, low sodium turkey bacon, Himalayan salt and fresh cracked organic black pepper a dash of cumin and romaine or a crisp butter lettuce. This is a yummy sandwich!!

Disclaimer : If you have an auto-immune condition eating tomato’s and other nightshade plants may make the conditions worse. These plants affect everyone differently. Try a little and if you don’t have any problems try more.

Let’s talk about why the tomato should be a routine part of your culinary pallet.

There are literally thousands of different types of tomato’s meaning you are not stuck with just a Beefsteak or Roma tomatoes. Tomato’s are loaded with vitamins, minerals and many powerful antioxidants. We always hear about lycopene but the tomato, my friend, is packed with several antioxidants! In fact, the tomato comes in different colors like orange and yellow and the lycopene in the orange and yellow tomatos are better absorbed, than the lycopene from the red tomato.

While all tomatoes have good antioxidant capacity, four varieties of tomatoes turned out to have a higher average antioxidant capacity compared with other tomato varieties regardless of whether they were grown conventionally or organically. The New Girl, Jet Star, Fantastic, and First Lady tested highest but only marginally higher in antioxidant capacity. This means all tomato’s have good antioxidant, anti-aging power. What makes the tomato an antioxidant superstar is the variety of antioxidants they contain. If you want super antioxidant power from the tomato don’t peel them. A lot of the antioxidant power is in the peeling. A cooked tomato is going to have a higher absorption rate of the antioxidant lycopene but not necessarily of the other antioxidants. Tomatoes have several types of antioxidants giving them a big cross-section of health promoting benefits.

Tomato’s provide cardiovascular health benefits and reduce total cholesterol, LDL cholesterol and triglycerides levels. They help prevent fatty acid oxidation which can damage our cardiovascular system and heart. Many of the phytonutrients in tomato’s have shown the ability to help keep blood platelets from clumping. This helps reduce the risk of cardiovascular disease and stroke.

Tomato’s are a good source of Vitamin A, rich in Vitamin C and a great source of many B Vitamins B1, B3, B5, B6, Choline, Folate and Biotin. Tomato’s are a great source of Vitamin E, Vitamin K, a good source of many minerals including iron, potassium, magnesium, zinc, copper, manganese, phosphorous. Tomato’s are also a great source of fiber and 1 cup of tomato’s has 3 grams of protein!

Tomato’s Health Benefits

  • Tomato’s provide bone building health properties. Lycopene, Vitamin K, Vitamin C and Vitamin A are very important for bone health. Studies show lycopene is particularly important at preventing oxidative stress in bones.
  • Tomato’s offer many cancer preventing benefits, particularly prostate cancer.
  • Tomato’s help prevent our stored fats (triglycerides) from becoming cellular damaging oxidized fatty acids.
  • Tomato’s protect our blood vessels by providing nutrients that keep the cell membranes flexible and protect against blood vessel cell wall oxidative damage.
  • Tomato’s help keep blood platelets from clumping together.
  • Tomato’s help prevent premature-aging by providing a super arsenal of anti-oxidants that protect our DNA
  • Tomato’s provide health promoting and protective benefits for our vision.
  • Tomato’s provide nutrients that keep our skin soft and flexible and help protect against sun damage.

When you look closely at the nutritional profile of tomato’s you will want to have them everyday. Inside that round or oblong shaped fruit is a powerhouse of health promoting and anti-aging nutrition. Check this out.

A 1 cup serving of tomato’s can offer; (source http://www.whfoods.com)

  •  33% RDI of Vitamin C
  •  24% RDI of Biotin
  • 20% RDI of Molybdenum
  • 16% RDI of Vitamin K
  • 12% RDI of Potassium
  • 12% RDI of Copper
  •  11% RDI of Manganese
  • 9% RDI of Fiber
  • 8% RDI of Vitamin A
  • 8% RDI of Vitamin B6
  • 7% RDI of Vitamin B3
  • 7% RDI of Folate
  • 6% RDI of Phosphorus
  • 6% RDI of Vitamin B1
  • 6% RDI of Vitamin E
  • 5% RDI of Magnesium
  • 4% RDI of Chromium
  • 3% RDI of Iron
  • 3% RDI of Zinc
  • 3% RDI of Choline
  • 3% RDI of Pantothenic Acid
  • 3% RDI of Protein

And these antioxidants;

  • Naringenin
  • Chalconaringenin
  • Rutin
  • Kaempferol
  • Quercetin
  •  Caffeic Acid
  • Ferulic Acid
  • Coumaric Acid
  •  Lycopene
  •  Lutein
  •  Zeaxanthin
  • Beta-Carotene
  • Esculeoside A
  •  9-Oxo-Octadecadienoic Acid

Face the fact’s, you have eaten tomato’s and have been disrespecting their nutritional super status haven’t you? It’s time you give the tomato the respect it deserves. Repeat after me; Tomato I am sorry I under appreciated your nutritional super-stardom and promise to always keep you in high regards every time I eat you!

Every time you see a tomato regardless of its color or shape just remember it is a powerhouse of life promoting and healing nutrition and phytonutrients.

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

WebND

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

 

For about $20.00

Healthy Food Is Actually Less Expensive!

One of the comments I get often as a speaker, educator and nutritional consultant is “but eating healthy is too expensive!” This is a perception the public has been given through the influences of the fast food and processed food industry. Let’s look at not just the food cost but also the real cost impact of fast and processed foods and healthy foods. Having been a very sick and obese man and Gwen (my wife) dealing with the effects of fibromyalgia and its symptoms over 9 years ago, I can give you first hand knowledge of the cost differential between cheep fast food and a sedentary lifestyle and a healthy diet and lifestyle.

Our diet was consistently the Standard America Diet of fast food, processed foods and fried foods. We were also very sedentary people. I was over 450 pounds with multiple health conditions and multiple medications. Gwen was very sick and under the care of 3 doctors and taking 7 medications.

I began my health revolution in November of 2006 (I must have been crazy to start a new lifestyle journey during the peak of Thanksgiving and Christmas dinner and party season) and shortly afterwards Gwen jumped on board the wellness train with me.  In 2006, Gwen and I had out-of-pocket medical cost exceeding $13,000.00 this is after insurance coverage. This was for medical expenses and prescriptions. These cost did not include surgeries or non-routine charges. In 2007, our out-of-pocket medical expenses dropped to less than $7,000.00. In 2008, our out-of-pocket medical expenses dropped to a little over $3,000.00. Our total medical cost for 2009 dropped to less than $1000.00 and has been under $500 per year since. (Except this year because I had to have surgery on my shoulder.) Now we have yearly a physical and routine Chiropractic visits.

Why did our medical cost go down?

Our diet and lifestyle change reduced our need for emergency doctor visits, routine doctors appointments, medications, monthly and quarterly blood test and scans of different sorts. The healthier we ate and the more active we became the less we needed doctors and drugs. It’s that simple. The nutrients in healthy foods fixed the root cause of the symptoms we needed medications for. By minimizing the intake of toxic and inflammatory chemicals in fast and processed foods our body could use the bounty of nutrition from real foods and begin repairing our broken bodies. We didn’t have deficiencies in chemicals or medication we had deficiencies in nutrition and activity.

Meat is the most expensive item in your shopping cart. If you just cut your consumption of meat in half and replaced with legumes (beans, pea’s and lentils) you would save a lot of money. When Gwen (my wife) and I changed our diet many years ago we cut our grocery bill in half just by cutting out so much meat. This meant we could buy a lot more veggies, fruits, legumes, whole grains, nuts and seeds for the same amount of money. The bonus is the extra plant-based foods made us much healthier. Today, we have a diet that is at least 90% plant-based.

Why does healthy food look to be more expensive?

Granted, we do have the cheapest processed and refined foods of any country on this planet so its easy to think this way. Processed foods are cheep because our government subsidizes the manufacturing cost to make the foods. (you should be asking why would they do that?) On the other side of this food issue is the fact that very little funding subsidies exist for healthy foods like produce, fruits, nuts, seeds, beans, lentils and whole grains. This makes those foods more expensive to buy. There must be a reason the government wants to make processed foods so cheap.

If we review this situation a few points become obvious.

  • Processed and refined foods are cheaper. That’s a given. The dollar menu is really the billion-dollar menu concerning the health impact.
  • Studies show that the consumption of processed and refined foods are the root cause of most illness and disease for Americans.
  • Our most recent data indicate that 75% to 80% of America is suffering from a preventable illness and disease. Preventable means a choice could have been made that could have prevented the illness or disease.
  • Recent studies also indicate that less than 12% of the American population eats the government recommended 3 vegetables and 2 fruits per day. (That’s not enough to promote a healthy body, it’s just enough to prevent some illnesses)
  • If only 12% are eating the recommend 5 a-day, that means 88% are eating the Standard American Diet (cause of more than 75% of America’s ill health).
  • 88% are eating nutrient depleted and toxic chemical laden foods. 75% of Americans are suffering from illness and disease such as heart disease, cardiovascular disease, diabetes, high blood pressure, arthritis, IBS, depression, anxiety, obesity, eczema, psoriasis. I see a relationship between these facts, do you?
  • Your food may be cheap but your health is costing you in doctor’s visits, medications and eventually quality of life.

Tips for buying healthy foods at low prices

  • Every grocery store has a certain day they take produce off the shelf and replace it with fresher produce. Usually a couple of days before they restock produce they will have sales on those items.  Ask the Produce manager and he will gladly tell you when the sales happen weekly.
  • Buy produce in bulk and freeze, can or dehydrate vegetables and fruits. You can also buy in bulk and store root vegetables, winter squash’s and whole grains and keep them in cool dry storage for a long time.
  • Join a local farmers and growers co-op. Just about every city has a few of them. This allows you to buy produce weekly at very reduced rates. You are buying direct from the farmers.
  • Visit your local farmers markets and get to know and support them through your purchases.

As a smoothie and juicing fan; vegetable, fruits, nuts, seeds, herbs and spices are part of our everyday life. We see and feel the benefits. However, that’s not the case for most of the American population. America’s diet is primarily processed and refined foods. Our culture has evolved into a society of fast and easy. We eat on the run to any convenient source of quick and easy food, which is high in calories and toxic chemicals and bankrupt in nutritional potential.

Sadly, The truth is, you cannot afford to keep eating processed, fried and refined foods. It is costing you much more than you think. You will pay for it with your health and your pocket book sooner than you may be aware of. I deal with this everyday and I can tell you emphatically that a diet rich in real foods, particularly organic produce can turn your health around. You have to stay away from the toxic and inflammatory chemicals in processed foods.

The actual cost of healthy food is much cheaper than you may be thinking. Our friends at Spark People did a recent blog comparing different meal values for fast foods and processed foods versus healthy food choices of the same value. The blog with comparisons is found at this link.  http://www.sparkpeople.com/blog/blog.asp?post=what_20_will_buy_at_the_drivethru_and_at_the_supermarket

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

WebND

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

 

illusionsWelcome to my world. I have been deeply immersed in the diet, lifestyle, supplement and fitness industry for many years.

I develop nutritional products and have programs designed to go with them. I write articles on health and fitness and have also written books on these subjects. I teach weekly nutrition classes and corporate wellness programs. I am writing this blog from a unique perspective, as an industry insider. My intention is to give you additional knowledge so your next choice regarding diets, supplements and diet and fitness programs is the last one. I want your results to be lasting and permanent.

This blog is going to get some people very angry with me and that’s fine because the truth sometimes hurts. This blog certainly does not apply to everyone though. There are many very dedicated people with great plans, programs and products that have your best interest in mind. They want you to succeed. With that said, there are also those that don’t have the experience or education required to lead you and educate you on a path that will lead to permanent health gains and weight loss. Most of the time their interest is in your pocket book not your waist or health.  Sometimes it’s hard to tell the difference.

Every year as I gain additional experience in the health and wellness business the illusions of the diet, fitness and supplement business become much more transparent to me. Frankly, many of the players in this industry know some of you are desperate for change and they also know you want the quickest fix possible. They use this knowledge and then frame their marketing around your triggers, your weakness, to suck you into that quick fix, the quick weight loss, the small waist etc. They prey on you. You are vulnerable because you lack the knowledge to make a crucial judgment about what they are marketing, saying and selling. It’s not your fault, its just a fact.

I can speak from experience because many years ago I too was once in the pond with you looking for that next hook to reel me out poor health and obesity. I tried every promise that came my way. I wanted to be healthy but most importantly I wanted to lose the weight that had held me prisoner of my own body for over 2 decades. I didn’t have a life and I wanted one. I was like many that needed to believe in the next great promise. The promises of a pill, a drink, wraps and creams, shots with hormones from a horse, diets that restrict this and that, and hours of different exercises. I really believed the next great thing was going to be IT! IT become years of frustration.

This is the news you don’t want hear. There is no magic pill, potion, shot, diet or program that will give you permanent healthy results without addressing your lifestyle behavior. None, nada, not one! You see, it has to do with how you are living. How you are living encompasses what you eat 80% of the time, your activity level 80% of the time, your stress level 80% of the time, your rest and relaxation 80% of the time and your exposure to toxic chemicals 80% of the time.

Let’s get something very clear, nutritional products if they are high quality ones, plans and programs if they are from qualified sources can super charge your health when provided with the necessary education to live a health lifestyle. However, if they don’t include a blueprint for changing your current daily routines (lifestyle) into healthy ones your results will be short lived.

You Cannot Supplement Your Way Out of an Unhealthy Diet and Lifestyle!

Here is what you need to know.

Is the product, program or plan designed as part of an ongoing healthy routine you can incorporate in your life and do forever comfortably? If not, it’s not going to deliver long lasting results. Sure you may lose some weight but only 5% of people keep it off with this approach.

If there are big promises of quick weight loss please don’t take the bait.  For the weight to stay off it needs to come off slowly, no more than 2 pounds per week as an average.

A healthy weight loss product should always have a plan or program to educate you on what a healthy lifestyle is. Not just instructions on how to take the product. Most nutritional products are just that, products with instructions for using it. Some products may offer plans but are the plans part of a lifestyle or are they something you do for a few weeks or months and then terminate?

The plan or program must provide a road map to get you from where you are today to sustaining a healthy and robust lifestyle. Does the person giving you the details of the product, plan or program have the education and background to be qualified to guide you and educate you? Don’t be afraid to ask questions of those wanting to sell you products, plan or programs for weight loss, health and fitness. Take charge you are the customer. Don’t settle for inferior products or information from unqualified sources.

In my opinion, I would not consume products that contain any of the following ingredients:

  • artificial sweeteners (sucralose, aspartame, acesulfame potassium also know as acesulfame k, saccharine, neotame)
  • high fructose corn syrup
  • fructose (if consumed to much, fructose can cause a problem with insulin metabolism),
  • soy (most soy in the US is a GMO crop)
  • food colorings or dyes
  • preservatives
  • corn starch
  • maltodextrin derived from corn
  • cyancobalamin (look for product using methylcobalamin) Research has shown that methylcobalamin remains in the body for a longer period of time and at higher levels than cyanocobalamin, which means that your body is supplied with vitamin B12 for longer if you use methylcobalamin than if you use cyanocobalamin. Methylcobalamin may well also improve visual accommodation, but there is no evidence to suggest that the cyano- compound has the same effect) Methylcobalamin is in the form your body can use. Cyanocobalamin must be converted into methylcobalamin first by the body before it can be used. Cyan means that the cobalamin (B12) is attached to a group of cyanide molecules.
  • Dl-alpha tocopherol (artificial form of Vitamin E) look for a product that provides mixed tocopherols and d-alpha tocopherol succinate (the natural form of Vitamin E)
  • Vitamin D2 (ergocalciferol look for products that contains Vitamin D3 (cholecalciferol) studies indicate that ergocalciferol (vitamin D2) is much less potent and has a shorter duration of action than Vitamin D3 (cholecalciferol)

I would look for nutritional products that are whole food based. (organic if possible)

These products are made from foods (you see listed foods like spinach, carrots, apples, beets, kale, broccoli etc) and that also have additional added nutrients such as additional vitamins, minerals, antioxidants, adaptogens, probiotics and enzymes. The body absorbs nutrients from foods much better than from any other source.

If you want to opt-out of the Illusions of the Diet and Supplement World and have permanent health results;

Understand there is no product that alone is going to set you free and keep you healthy without you making a lifestyle shift forever. It’s all about living a healthy lifestyle. Incorporate a lifestyle change with a great nutritional product and you may supercharge your health and wellness and even continue to improve, forever.

Your nutritional products should be made from real foods. Your diet should be from real foods you can prepare at home.  Drive through restaurants, processed foods and refined foods are lacking adequate nutrition required to build a healthy and fit body. Manage your stress and move more. It’s really that simple. Remember the 80% I referred to earlier? Focus on living a healthy lifestyle 80% of the time and you will begin to build a healthy body.

Nothing is ever going to replace a healthy diet and lifestyle. This is the most important part of your health; nothing is more influential to your health.

If you have a NutriBullet or similar device to make great smoothies you have a big advantage on those that don’t. Make smoothies everyday with lots of different brightly colored foods of every color palette. These foods will flood your body with health building and body nurturing nutrients.

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

WebND

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

MethylationYes, I said warp speed! Read to learn more.

We all know the NutriBullet makes nutrition more absorbable but I bet you didn’t realize just how important the absorption of certain vitamins and minerals can be. As you will discover below, most nutrients work together in our body to make processes happen. Some of these processes make things, some change things, while others tear things apart. As a by-product of some processes, toxic or damaging compounds are made.  If you are lacking one of the nutrients vital to the process, over time DNA damage can occur creating illness and disease.

Most of my clients don’t understand the importance the right or wrong foods play in their health. Part of my process requires explaining how the lack of nutrients from their diet are related to there current state of health. Certain nutrients are absolutely critical for different body processes to function. If you are eating a diet rich in processed, refined and fast foods you are missing essential nutrients that can protect you from many adverse health conditions, illness and diseases. Just like you can’t build a house without wood, nails and tools. Your body systems can’t work properly without certain nutrients in adequate amounts.

Have you heard of methylation or homocysteine?

I doubt if you have ever heard of methylation or homocysteine. Both have a big impact on your health at the cellular level and are tied together in a unique way. Your diet has a huge influence on both the methylation process and homocysteine.

What is methylation?

Methylation is a key biochemical process that occurs millions and maybe even a billion times a second (I would call that warp speed)) and is critical, even essential for the proper function of almost all of your body’s systems. Methylation helps repair your DNA, reduce inflammation and keep the cellular detoxification system functioning at optimal levels. The methylation process helps recycle two very power molecules Sam-e and GSH from homocysteine (a damaging protein). For the methylation process to function optimally it is very dependent on Vitamins B6 (pyridoxine), B12 (cobalamin), Vitamin B9 (folate), and the compound betaine. Betaine is a derivative of the amino acid glycine and is also converted from the essential nutrient Choline.

What is homocysteine?

Homocysteine is a protein formed during the methylation process in our bodies. Without adequate B12. B6, Folate and betaine, homocysteine levels increase. These B vitamins and betaine are used to recycle homocysteine into two very powerful cellular compounds called Sam-e (S-Adenosyl methionine) and glutathione (GSH). Both are considered the most power cellular protectors in our body and Glutathione is considered the master antioxidant of the body.

How Does Homocysteine Affect Our Health?

As homocysteine levels increase this can result in damage to our DNA and increasing cellular inflammation across our body. Higher levels of homocysteine are associated with an increase in heart disease and cancer in some studies and not as much in other studies. However, what the other studies did show consistently was that levels of HDL (heart protective cholesterol) were low when homocysteine was high all while Folate, B6 and B12 levels were low. We know adequate levels of these nutrients lower homocysteine levels thereby by increasing heart protective HDL cholesterol levels.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3454269/

http://www.ncbi.nlm.nih.gov/pubmed/18990318

The relationship with cancer and homocysteine levels provided similar results in studies for different cancers. It’s confusing. They find that there is an association between breast cancer and lower levels of B6, B12, Folate but not necessarily because of elevated homocysteine. Still,  lower levels of these nutrients are linked to a greater risk of breast and other cancers.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840179/

To make sure our methylation process is working optimally we need adequate amounts of B6, B12, Folate and Choline. The foods below are the best sources for these nutrients.

Vitamin B6 (Pyridoxine)  RDI 1.6 mg daily 1.9 mg

  • Tuna
  • Spinach
  • Cabbage
  • Bok Choy
  • Bell Peppers
  • Sweet Potatoes
  • Bananas
  • Turnip Greens
  • Garlic
  • Cauliflower
  • Turkey
  • Salmon
  • Potatoes

Folate (Vitamin B9)  RDI  400 mg to 600 mg daily

  • Lentils
  • Asparagus
  • Spinach
  • Turnip Greens
  • Broccoli
  • Beets
  • Romaine
  • Bok Choy
  • Parsley
  • Beans
  • Brussels sprouts
  • Green peas

B12 (Cobalamin)  most common in animal foods    RDI 2.4 mcg  to 2.9 mcg

  • Sardines
  • Salmon
  • Clams
  • Cod
  • Nutritional yeast
  • Blue green algae
  • Spirulina
  • Whey powder
  • Eggs (more in free range organic)

Choline  (used to make betaine)  RDI 400 mg to 550 mg

  • Eggs
  • Cod
  • Shrimp
  • Brussels sprouts
  • Collard greens
  • Broccoli
  • Swiss chard
  • Cauliflower
  • Asparagus
  • Spinach
  • Green peas
  • Cabbage
  • Shiitake mushrooms

If you want to protect your DNA and heart make sure you are getting adequate levels of B6, B12, Folate and Choline. Use your NutriBullet everyday with a variety of colorful foods to reduce your risk of disease and illness.

Healthy Wishes!

Wally Bishop C.N.C.

WebND

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

 

 

 

 

 

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 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.

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.

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