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Archive for November, 2014

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 and Carbohydrate, 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 truth is excessive sugar is toxic. Simple sugars and added sugars should not exceed 10% of your daily calorie intake. If you go by the Nutrition Facts Labels guideline for 2,000 calories that means you should not consume more than 50 grams of sugar a day.  One 12 oz. soft drink has 42 grams of sugar. A famous national brand of smoothies has anywhere from 30 to over 100 grams of sugar in their 20 oz. smoothies. You must read the food labels to avoid hidden sugars.

I recommend no one, regardless of calorie intake consume more that 10% of your calories from sugar unless you are an endurance athlete.

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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Stop Dieting

Stop Dieting 

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

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

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

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

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

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

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

To prevent and reverse obesity takes knowledge not a diet.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Healthy Wishes for a new year!

Wally Bishop C.N.C.

Viveshake

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

 

 

 

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