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Archive for January, 2012

As a part of our daily American lifestyle, we are exposed to situations, events and chemicals in our lives that cause chronic inflammation in our bodies. This type of inflammation can be very harmful and its important to eliminate or reduce it.

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

Symptoms of inflammation include:

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

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

Activities to reduce stress

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

Reduce or eliminate the Standard American Diet (SAD),

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

Prevention

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

Nutrients that help reduce or cut stress and inflammation

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

Summary

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

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

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I would like to invite you to join me on my weight loss journey!

I have lost over 200 pounds and have maintained my current weight for the past 6 years. If you need to lose 20 pounds or 2oo pounds this formula worked for me and others. Success requires a desire for change, a little planning and being consistent. Diets do not work. You need to be able to adopt a lifestyle that gives you flexibility and you can be happy with forever.

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

Rules of safe weight loss and weight management.

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

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

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

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

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

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

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

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

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

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

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

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

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

14.) Keep a food journal.

My Diet Selections

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

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

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

Calories

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

Understanding How Much of What to Eat

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

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

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

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

Serving size is 4 ounces

Fruits 3 servings per day and only low sugar fruits (berries, green apples, peaches pears and plums), a serving is 1 medium fruit and ½ cup juice. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content.

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

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

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

Serving size is 1 cup cooked

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

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

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

Serving sizes;  I don’t recommend eating bread except only occasionally and the only bread I recommend is Ezekiel Bread. However it does contain gluten.

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

Grain choices; all of these are gluten free

Salad Dressings

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

Butter

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

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

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

Natural Sweeteners; Serving Size 1 Tablespoon

Use these sparingly if diabetic;

Use as needed

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

Other

  • Green tea Cold Brew your own for more antioxidant power.

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

Healthy Wishes

Wally Bishop C.N.C.

 Vive

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

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