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Archive for the ‘Nutrition’ Category

People that live healthy lifestyles (perception is seldom the truth) can and do develop adverse health condition’s, major illnesses and in some cases diseases. A healthy lifestyle does not guarantee health but it does greatly increase the opportunity for a healthy body, less illness and disease and higher quality of life very late into life.

My clients come from all walks of life (artist to zoologists), all ages, ethnic and religious backgrounds and all levels of health.  Some clients are frustrated when we first meet because they seem to be living a healthy lifestyle but are experiencing health issues that will not go away or even improve. Their idea of a healthy lifestyle isn’t always “as healthy as they think it is”  and that is usually shocking to them.

Occasionally, people who change to a healthy lifestyle think they will be immune from adverse health conditions because they now eat broccoli, sprouts, blackberries, avocados, drink alkaline water (a waste of money) and avoid processed foods and fast food like the plague.  They are now on a mission and are all in.  They get sick and are baffled, many times its just life. Life is full of anomalies.  We see people who live very unhealthy lifestyles but experience a full life and live to ninety years old. Other times we see people who are living a very healthy lifestyle get ill with a disease or serious adverse condition and to that person it is very confusing and certainly discouraging. What went wrong?

Most of the time it’s just the hand we are dealt that we must play. Genetics, chemical exposure, nutrient intake, water purity, bacteria and viral exposure, fungal exposure, parasites, exercise or the lack of and stress are all factors in addition to that healthy lifestyle.

Becoming driven to be their healthiest!

The newbies entering a new wellness journey are very excited and enthusiastic about their new opportunity for health and wellness.  However, some fall prey to the excitement and begin to try every new supplement, diet fad and exercise that is now the buzz. They become more focused, even driven, in their quest to be their healthiest. They begin to cut out certain food groups to the extreme. For example,  the all fruit diet, the high protein diet, the low carb diet, and they take it to an extreme level.  In some cases, they lower their calorie intake because they have narrowed their food selection. If they continue in their obsession they become blind to what health and wellness really is.  This obsession can become fatal.  This obsession is called Orthorexia. Orthorexia causes severe nutrient deficiencies leading to major disease and illness.

There is a difference between being excited and enthusiastic about a new lifestyle and Orthorexia. The person with Orthorexia is clearly obsessed about the foods health impact. They have lost their balance.  Foods should be nutritious but enjoyable and even fun. It’s okay to have a burger, brownie, pizza, sub or what ever you like occasionally. It keeps us happy and balanced. Practice the 80/20 rule. Eat healthy 80% of the time and indulge 20% of the time and you will make a positive impact on your health.

What is wellness?

Wellness is an overall condition of mind, body and spirit in which emotional happiness and the body’s ability to work in a healthy state has found harmony. To be more in-depth; Wellness begins to happen when the body has an ideal nutrition bank, adequate exercise, lots of love and laughter, lots of clean water, managed stress, fresh air and sunshine and a connection to our creator.   Wellness is a balance between a healthy lifestyle, our work, family responsibilities, social responsibilities and our toxic environment.  The key is learning to balance and be happy. Perfection is impossible and trying to make it will just create sickness.

Just be happy!

I wish you the very best in health and wellness,

Wally Bishop C.N.C., I.N.H.C.
www.wellnesswithwally.com

Developer of Vive

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

 

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As long as food and agriculture policies like this exist. Big Brother doesn’t want you to be healthy. He only cares about taking care of big business.  Read this, and then decide for yourself who really benefits from these policies.

Every time you see a TV commercial for pizza, dairy, beef, pork, poultry or pastries, odds are it may have been funded in some way by a department of the USDA called Dairy Management. Additionally, the USDA’s food policy’s, benefit big farms allowing them an unfair advantage, putting smaller farms out of business. These smaller farms typically receive no subsidies.

Dairy Management’s budget is about $140 million annually. Their job is to increase the consumption of pizza, dairy, beef, pork, poultry or cereals. In contrast, another department of the USDA is the Center for Nutrition Policy and Promotion (The Midget), which promotes healthy diets and lifestyles; their total budget is a whopping $6.5 million. We have $140 million to promote disease and illness causing foods (big agriculture business) and 6.5 million to promote health and wellness.  The USDA has the task of increasing the sales of illness promoting unhealthy foods and Americas health through consumer education and advocacy. Something smells fishy and there is a fly in the ointment.  Hopefully you can see the huge conflict with this situation. There is something rotten here. Sorry, that’s all the pun’s I could come up with. But this is a serious conflict of interest and a misuse of our tax dollars.

You should also know that processed and junk foods are the largest source of calories in the American diet. Topping the list is grain-based food such as breads, pasta, pastries, pizza and desserts like cookies, doughnuts, granola bars and dairy desserts like ice cream. These foods are also among Americans’ top 10 sources of calories. The advertising budget for these processed and junk food giants; over 4 billion annually!

Why are processed foods so cheap?

What would happen to America’s health if the government shifted the dollars in subsidies to healthy foods and took it away from unhealthy foods? Could we see a decrease in many of America’s diseases? Subsidies make foods less expensive. These current subsidized foods end up in processed foods, which are full of toxins and have little nutrition causing poor health.

 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.  Just think about this for a moment. Making unhealthy foods very cheap is going to push the public, particularly the lower income and indigent into buying unhealthy foods because of the tax (yes its a form of tax) on healthy foods.  They can’t afford healthy foods that build healthy bodies. Who benefits from promoting illness in America?

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 because of the billions in health care cost it causes.
  • 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.
  • 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.
  • We have $140 million to promote disease and illness (big agriculture business) and 6.5 million to promote health. Geezzz, I wonder what is most important to them?

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 think. 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

If you want to help your body build real health, eat a diet rich in real foods, particularly organic plant-based foods and cut or eliminate toxic and inflammatory foods.

I wish you the very best in health and wellness,

Wally Bishop C.N.C., I.N.H.C.
www.wellnesswithwally.com

Developer of Vive

Resources

https://well.blogs.nytimes.com/2016/07/19/how-the-government-supports-your-junk-food-habit/  ( very good look into this world our tax dollars are funding to promote disease)

https://www.washingtonpost.com/news/wonk/wp/2014/02/10/13-percent-of-americans-are-eating-pizza-on-any-given-day/?utm_term=.b19682fa678d  (must read)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

http://www.thepermanentejournal.org/issues/2018/6536-lifestyle-medicine.html?utm_content=buffer78252&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

 

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

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A common misconception is that eating healthy is more expensive.  And, certainly if you look at it as just the cost of food, taking the cheapest junk and processed food compared to a head of broccoli, it is. However, there is much more to the total cost of the food than just the price.

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 11 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, refined 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 (less cost for my bicycling accident). Now we have yearly physicals and routine Chiropractic visits, that’s all.

If we had continued our unhealthy lifestyle, odds are our conditions would have worsened and required even more medical expenses. Lets do the math, $13,000.00 over 11 years is $143,000.00 less an estimated $700.00 per year for yearly medical expenses. Our new healthy lifestyle gave us a total medical savings of (drum roll) $135.300.00 over 11 years. The real kicker, our food cost also went down because we stopped buying so much meat and dairy which are the most expensive grocery items.

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 95% plant-based.

Part 2 –Why does healthy food look to be more expensive?  Why is unhealthy food so cheap? You have an enemy working to keep you sick.

Healthy Wishes,
Wally Bishop C.N.C., I.N.H.C.
www.wellnesswithwally.com

Developer of Vive

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

http://www.thepermanentejournal.org/issues/2018/6536-lifestyle-medicine.html?utm_content=buffer78252&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

 

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

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Just how important is diet and nutrition to performance? It can be the difference between winning and loosing. It can be difference between a quick recovery or a slow recovery marked with colds and infections. It can be the difference between being able to continue to sustain a vibrant competitive body for long time, well into your 80’s.

Performance enhancing supplements are just that supplements. I am talking about drinks, powders and pills that may contain caffeine, beta-alanine, L tyrosine, L glutamine, L cysteine. L arginine, d-ribose and a long list of other ingredients.  They may help get you through an event and may even help improve your performance during the event but most have little influence on overall health. As you know I make a great nutritional drink mix and you could literally do a 10 day fast with it and improve your health, however, even Vive is not more powerful than a very good diet.

What would happen if you have an optimal diet that maximizes your bodies real potential and you then add an enhancing supplement like Vive Shake? You will take the next step into sustained, increased performance ability and optimal body function.

Most non-professional athletes don’t think very much about their diet except getting enough protein and or carbs (You may be the 1 in 500 that do care). Many have gone the Keto or Paleo route, which is not my discussion today. This discussion isn’t about macro-nutrients percentages; carbohydrates, fats and protein.  I want to talk about the nutrients that fuel our metabolic system, build a powerful body and help the body function on an optimal level.

Most athletes consume the typical America diet rich in processed foods and excessive animal proteins (pizza, burgers, fries, chips, crackers, pastries, fried foods, a lot of restaurant food, wings, dairy, grain fed beef, pork) with an occasional healthy choice. They focus more on protein, and what I call event focused foods, drinks and supplements: drinks with electrolytes and carbs, power bars, and performance enhancers like beta alanine, L tyrosine, L carnotine, L arginine and caffeine. These are fine for the event but do little to really enhance the bodies ability to provide optimal performance over a season. Many of the amateur to semi-pro athletes I encounter have some serious health conditions such as diabetes, high blood pressure, high cholesterol and more.  Many have problems with colds, respiratory infections and slow recovery. They fuel the body for an event but not for optimal life. Friends, it all about the diet!!

Professionals tend to understand the difference diet makes. They have learned that nutrition is important to performance. It can mean hundreds of thousands or even millions of dollars of additional income. Look at Tom Brady’s diet and routine. Many pro athletes have even gone Vegan or Vegeterian because of its tremendous anti-inflammatory and health building benefits.  I am not saying you must go vegan to be a healthy athlete. I am saying you need to make a conscious effort to eat the most unprocessed, most nutritious and most anti-inflammatory foods possible.

A few of the many pro athletes that understand the influence of a plant based diet.  What do they eat?

  • Carl Lewis, Olympic Gold Medalist
  • Lizzie Armistead, Pro Cyclist
  • Mark Cavendish, Pro Cyclist
  • Levi Leipheimer, Pro Cyclist
  • Prince Felder, Pro baseball,
  • Venus Williams, Tennis,
  • Serena Williams, Tennis
  • Robert Parish, NBA
  • Tom Brady, NFL Quarterback
  • David Carter NFL Lineman
  • Patrik Baboumain, Profesional body builder, strongman
  • Scott Jurek, Ultramarathoner (ran 165.7 miles in 24 hours)
  • Tony Gonzales, NFL  Tight end
  • Bill Pearl, Mr Universe (body builder)
  • Hannah Teter, Snowboarder, Olympic Medalist

It takes a lot of different vitamins and minerals to create clean energy, repair and build tissues, keep immune function high and keep every organ functioning at peak capacity under the rigorous demands of athletic performance.  It takes a lot anti-oxidants to reduce the damage from oxidation created by the metabolic system.  These powerful nutrients do not come from processed foods and the typical American diet. The best and most powerful nutrients and anti-oxidants come from plants!!

I had the opportunity to work at a cycling event 4 years ago. As many riders from the 80 mile mountainous ride were coming in, one serious cyclist from Colorado came to our booth and said “I need calories, please anything”. Obviously, we hooked him up with a Viveshake. He chugged it and then another half of one 10 minutes later. He explained that 15 miles back he had bonked (depleted water, glucose and glycogen stores causing extreme muscle weakness) coming up the last hill. Can bonking be prevented or delayed nutritionally? Yes absolutely! So what caused him to bonk? To little sugar, too much sugar from a gel, not enough vitamins and minerals to create energy? Not enough water or B vitamins to release fat stores for energy? It could be any of them and all of them.

You cannot overcome a nutritionally poor diet with supplements. However you can supplement a nutritionally rich diet and increase performance potential. Refined and processed foods are nutrient thieves. They deplete your body of more nutrients than they provide.

Link to nutrients important for the energy pathway. https://webndbitesoflife.wordpress.com/2017/11/05/nutrients-required-for-optimal-athletic-performance/

Healthy Wishes,
Wally Bishop C.N.C., I.N.H.C.
www.wellnesswithwally.com

Developer of Vive!™

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

http://ajcn.nutrition.org/content/70/3/570s.full

http://ucdintegrativemedicine.com/2015/04/working-out-on-a-plant-based-diet/#gs.ZHRvkp4

http://journals.lww.com/acsm-csmr/Abstract/2010/07000/Fueling_the_Vegetarian__Vegan__Athlete.13.aspx?trendmd-shared=%25SPONSORED%25

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

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You cannot overcome a nutritionally poor diet with supplements. However, you can supplement a nutritionally rich diet and increase performance potential and maximize overall body function.

Refined and processed foods are nutrient thieves. They deplete your body of more nutrients than they provide and load your body with toxic ingredients. A clean unprocessed diet is essential for a healthy body and a healthy body is going to function at a higher level.  The more plants you can consume the better your body will function.

Enzymes, vitamins and minerals are required for enzymatic actions. What nutrients are important in the energy pathway. This link will provide the best sources of these nutrients. http://www.whfoods.com/nutrientstoc.php

Enzymes are required to make energy and cannot do their jobs without specific vitamins and minerals! An enzyme without the right combination of vitamin and mineral is dead, non-functional. If you do not get the nutrients from your diet the body robs them from muscle and organs to produce the energy you demand.  Continued nutrient depletion leads to slower recover and less than optimal performance potential and eventually illness and disease.  A diet of variety with adequate calories provides an abundance of vitamins, minerals, antioxidants, prebiotics, probiotics, complex carbohydrates, protein and fiber!  A daily serving of Vive shake can also help insure adequate intake of the vital nutrients

  • Vitamins and Minerals needed for enzymatic actions creating  ADP, ATP and Phosphocreatine for the energy pathways.
    Thiamine (B1)
    B1 is an essential cofactor (required for enzymes to do their job) in the conversion of carbohydrates to energy. B1 is needed for normal muscle function.
  • Riboflavin (B2)
    B2 is a cofactor and helps in the release of energy from fats and carbohydrates. B2 is part of the flavin adenine dinucleotide (FAD) oxidation reaction in the cell to make energy. B2 is very important in the conversion of fat to energy.
  • Nician, Nicotinic acid, B3
    B3 is a cofactor and is transformed into nicotinamide adenine dinucleotide (NAD) and NADP, which play a key role in cellular energy production.
  • Pantothenic acid (B5)
    B5 plays an essential role in the Krebs cycle (one of three energy major energy pathways) as a component of coenzyme A (a critical enzyme needed to make energy).
  • Pyridoxine B6
    B6 helps in the release of energy from carbohydrates fats and proteins. B6 is used as a cofactor mainly in protein and amino acid metabolism and is involved in over 100 enzymatic reactions.
  • Biotin (B7)
    B7 is a cofactor involved in metabolism of fatty acids, amino acids and utilization of B vitamins.
  • Folic acid, Folinate, Folate (B9)
    Folates function as a family of cofactors required for methylation reactions. Folate is essential for metabolic pathways involving cell growth and replication.
  • Vitamin B12
    B12 is essential for metabolism of fats and carbohydrates and the synthesis of proteins. B12 is required for folate or folinate metabolism.
  • Vitamin C
    Vitamin C is essential for synthesis of carnitine (carnitine transports long-chain fatty acids into mitochondria). Vitamin C increases can triple the absorption of non-heme (iron from plants) iron and the synthesis of cortisol.

Minerals

  • Calcium
    Calcium is essential for the contraction of muscles and activation of nerves. Calcium activates a series of reactions including fatty acid oxidation for use in the mitochondria.  Calcium is also an electrolyte and vital for cellular electrical functions.
  • Phosphorus
    Phosphorus is a structural component of the nucleotide coenzymes creatine phosphate, nicotinamide adenine dinucleotide (NAD) and adenosine triphosphate (ATP). All of which are required in the mitochondria for energy to be produced.
  • Magnesium
    Magnesium is essential for the relaxation of muscles and nerves. Magnesium is used in over 300 enzyme reactions. Required by all enzymatic reactions involving the energy storage molecule ATP. Magnesium is also an electrolyte and vital for cellular electrical functions.
  • Potassium and sodium are electrolytes and are required for signals to transfer from the nervous system and brain to each individual cell and from cell to cell

Trace minerals

  • Copper
    Cooper is involved in the making of some enzymes. Copper is also involved in iron metabolism.
  • Chromium
    Chromium promotes insulin action, thus promoting glucose (blood sugar) uptake by the cells.
  • Iodine
  • Critical for the synthesis of thyroid (T3 and T4) hormones. Thyroid hormones regulate body temperature and resting metabolic rate.
  • Iron
    Iron is essential in hemoglobin for transporting oxygen and for storing oxygen in the muscle and releasing it when needed during muscle contraction. Iron facilitates the transfer of electrons in the cell energy pathway and is important in ATP actions.
  • Manganese
    Manganese is a cofactor of several enzymes involved in metabolism of carbohydrates and gluconeogenesis. Gluconeogenesis is the making of glucose from non-carbohydrate sources. It involves the tearing down of muscle to turn certain amino acids and glycerin into glucose. This begins when you bonk as glucose and glycogen stores are depleted. This is very hard on the body and you want to avoid it.
  • Zinc
    Zinc is an essential part of more than 100 enzymes, some of which are involved in the cell energy pathway. Zinc is also vital to keep the immune system functioning at optimal levels. Athletes often get sick after very intense physical stress like those from long endurace competitions such as long hard bicycle races, marathons, Spartacus events and Iron Man events.
  • Water Water is essential for making fatty acids available for energy in every cell, it also helps regulate body temperature and blood pressure.

Additionally, if you are meat eaters include pastured, organic free range lean meats, wild caught fish, free-range/pastured organic poultry and eggs. Anytime you can make your food selections organic, wild caught and free range you reduce the risk of contamination from pathogens and potentially increase your nutritional intake.

This website can give you a great list of which foods are the best sources for which nutrients.  http://www.whfoods.com/nutrientstoc.php

Eat great to perform great.

Healthy Wishes,
Wally Bishop C.N.C., I.N.H.C.
www.wellnesswithwally.com

Developer of Viveshake

Sources

https://www.hccfl.edu/media/44280/10_nutrients_involved_in_energy_metabolism_and_blood_health.pdf

http://www.nanotechnologystore.com/(14)The-role-of-vitamins-and-minerals-in-energy-metabolism-and-well-being.pdf

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

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The majority of illness in America is self-induced by the choices we make.

Let me guess, for some of you year after year you make health goals and maybe fitness goals. You get part of the way to them or reach them only to see them vanish within a year or so. What’s missing from your ability to meet and maintain your health goals? Obviously this doesn’t apply to everyone but a huge percentage of you should relate to my point.

Do you get sick often (colds, allergies, infections), get more fatigued, have headaches and body pains, develop an illness or disease and blame it on genetics because mom or dad had it.  To be bluntly honest, most genetic conditions are preventable with a lifestyle change and some are not, but those genetic conditions that are not preventable, are very rare.  Don’t blame your osteoarthritis, heart disease or type 2 diabetes on genetics.  And don’t get mad at me I am just giving you the straight truth.

Medications instead of lifestyle

I meet people and have friends and family that are suffering with major illness (a large majority of American’s are sick). Most of them will not listen to anything but popping a pill from the pharmacy. Is it because their doctor didn’t say change your lifestyle behavior and stop eating the crap? They opt for the simple and convenient way of popping a pill or 2 or 10. Pills do not fix the problem, they manage symptoms.  At the time of my sister’s death 5 years ago she was on 32 medications. Many were needed from the side effects of the previous drugs. I am not against medication when it’s needed. Medication is necessary sometimes for acute care, disease and even life support. I once needed medication in my life but thankfully I am now medication free. It should be our goal to become medication free if possible. At least that’s my view on this. I believe many of my friends that are MD’s would also agree with this.

Fad’s

American’s love to jump on the next great diet and health fad. In the past it was fat free, then Atkins’ low carb diet, then sugar free (the heavy use of artificial sugars came out at this time).  The new fads are sugared up smoothies from these commercial drive through smoothie places (not the kind you make at home), gluten free, grain free, high protein, low carb, all fruit diet, Paleo, Intermittent Fasting  and Ketogenic.  With exercise it’s Cross Fit, HIIT (high intensity interval training), LISS (low intensity stead state), tough mudders, triathlons, duathlons, cycling, Spartacus events and color runs are just a few.

Most fad diets focus on eliminating areas of vital nutrition (like leaving healthy carbohydrates out), which may eventually cause other health issues.  Theses fad diets work for a while but most eventually fail. Great health requires balance in all areas of your life. Not surprisingly, 95% of American’s that set weight loss, health and fitness goals never maintain them once they are met. That’s a 95% failure rate. However, most never even meet their goals. I have absolutely no problem with any of these approaches if they work for you and put you in a state of better health permanently.

I will also tell you Google University is not the answer. There is too much confusing and conflicting information for you to trust about health on the Internet. How do you know who has the correct info? I recently found peer-reviewed studies saying sugar in any amount is okay and although it doesn’t add any additional health benefit added sugar does not promote illness or disease. Really? I found studies saying red meat does not cause heart disease or cancer and many that said it does. Which is right?

Who are some of the sponsors of these sugar studies?  Let’s just say they are big producers of sugar filled products. I think they have a definite interest in what the studies say.

In the past few years smoothie joints have opened that are providing liquid sugar in a cup.  This is seriously bad for you. Some of their drinks have 100 grams of sugar. That’s 25 teaspoons of sugar! Gluten free products have also become popular. No one looks at the ingredients in them. Many of them are junk!! Corn chips, potato chips, rice cakes, corn muffins, ice cream and snickers bars are gluten-free. Being gluten-free does not mean its healthy, in fact they can be very unhealthy.

Have you been chasing good health for a long time, grab it for a while, only to see it slip out of your grasp again? Have you made health goals, get close to them to only see them fade away? Then you do it all over again and again and again……?

I have had very poor health and currently have great health. I can tell you with all sincerity having great health is fantastic. Today, the world is my playground and it can be yours too.

Warning!

Please, get your health information and guidance from a qualified health professional, check their references and background. There are too many people claiming to be something they are not qualified to be.  If they claim to be a Health Coach check their credentials to be sure. Your health and safety is in their hands.

In the next blog we discuss how to find the missing pieces of your health puzzle.

Healthy wishes,

Wally Bishop  I.N.H.C.

Integrative Nutrition Health Coach

Schedule your free appointment with me today.

www.wallybishop.com

Wellness With Wally

Viveshake

@WallyBishopCNC

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

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Laughter is great for the body and spirit. It lifts our attitude and has powerful healing potential. It releases healthy hormones and chemicals that make us feel good.  It lifts our attitude! When was the last time you had a real deep laugh, you know a belly laugh? Hopefully not too long.

I want you to seriously consider this question.  Is your current level of  health as good as you wish and what influence does your attitude (joy, sadness, happiness, love, anger, envy) and your thoughts have on your health?  Does your health give you the ability to do anything you would want, within reason? If not, then maybe you need to do a self-evaluation to see if your thoughts and attitude may be keeping you from having the health and life you wish.

Ponder this statement; “your thoughts are the architecture of your reality.” We have all read and heard various comments about the power of positive thinking and having a positive attitude. So to what level does this play in your health? We know for a fact that a smile and laughter cause positive physiological reactions that promote a healthier mind and body.

Thoughts are the ingredients that make our attitude. Physiologically our bodies respond to negative thoughts differently than pleasant thoughts.  For example, our body responds to our negative attitude by releasing stress hormones which cause many adverse effects, such as lowering immune function, building abdominal fat, increase insulin resistance and increasing blood pressure. It also increases cellular damage through an increase in free radical attacks. In other words it will increase your risk for developing cardiovascular and heart disease and premature aging.

When the alarm clock rudely awakes you in the morning what is your second thought. I know what the first one is, destroy the alarm clock! (That thought is involuntary and doesn’t count.)  I quickly recover and thank God for another day to do something good.  What are your next preceding thoughts? Are you grateful God has granted you favor with another day to enrich your life or someone else? Do you smile and think “today is going to be great, I am not going to let anything or anyone rob me from joy today, I am going to do something nice for someone else today!”  If you begin the day with positive thoughts you will have a positive day. Our attitude is our choice. Another person cannot cause you to have a bad day unless you let them.

You are the master of your thoughts, which are the master of your attitude which ultimately help you master your health, happiness and all areas of your life.

If you need to lose weight, attitude is very important. Negative thoughts are defeatist and set you up for failure. If you are an emotional eater (eat when you are sad or angry) you will use the fact that you ALLOWED someone to get you upset or make you sad as an excuse for your damaging behavior.  If you want to lose weight or be healthy you must be positive, motivated and resilient. You must not let anything or anyone get in your head. There can be no excuses. No one can make you do anything unless you allow them that power.  Your health should be so important to you that it is the 1st priority. Without your health you will not be around as long as you would like to enjoy and help those you love, it’s a fact.

If you have a family history of cancer, diabetes or heart disease, there are NO EXCUSES. You should be seeking out the best preventive lifestyle available and putting it into place. If your job is causing you undue stress you can’t handle, change jobs or careers, it’s never too late.  If you have relationship problems fix it or change it.  Your health and theirs is worth it.

I challenge you to make it a priority to put positive thoughts in your mind and heart.  Your thoughts lead to positive actions and positive actions lead to positive results.

Your thoughts are literally the architecture for your health and happiness!

Get happy and get healthy! Happiness is a choice, make it.

Healthy Wishes,

Wally Bishop  I.N.H.C.

Integrative Nutrition Health Coach

Wellness With Wally

Viveshake

@WallyBishopCNC

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

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It 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.

Introducing the humble 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 I don’t hear people talking about 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 tomato’s are better absorbed, than the lycopene from the red tomato. I bet most of you didn’t know those facts!

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 good source of B Vitamins B1, B3, B5, B6, Choline, Folate and rich in Biotin. Tomato’s are a good 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. I.N.H.C.

Integrative Nutrition Health Coach

Wellness With Wally

Viveshake

@WallyBishopCNC

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

 

 

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Your immune system is your defense against toxins such as drugs and environmental chemicals, rogue cells that cause cancer, fungi, parasites , viruses and bacteria that cause infections like the flu’s, colds and respiratory and sinus infections.

Can you boost your immune system naturally? Science has mixed reviews on how to improve our immune system.  However, many studies do show that certain nutrients are critical for healthy immune function.

Our immune system is highly complex and is influenced in many ways. If  healthy, it should be able to stop almost any foreign invader or rogue cell trying to harm our body.

Our immune function is controlled through a highly complex system of organs and processes called the immune system. The immune system has many ways of protecting us.  For example; your skin has antimicrobial properties and special sensory cells that act as part of your immune defense system.  Your tears, mucus and saliva have special enzymes that breakdown the cell wall of invading bacteria.  Since the nasal passage and lungs are coated in mucus, many germs not killed  are immediately trapped in the mucus and soon swallowed. Mast cells also line the nasal passages, throat, lungs and skin and alert other parts of the immune system to respond.  Inside each cell another type of immune system functions. Several enzymes act as defenders to protect the inner health of the cell. Two of these; Super Oxide Dismutase (SOD) and Glutathione peroxidase protect the cell against free radical attacks. In the liver and other cells, another class of enzymes collectively called xenobiotic-metabolizing enzymes work to detoxify toxins in our bodies. These xenobiotic removing enzymes are a part of another system, Cytochrome P-450 & P448. Cytochrome P450 & 448 are so powerful, drug manufacturers must figure out ways to defeat them so their drugs will work in the body. Hummm, I guess that’s why drugs have so many negative side effects.  They alter the body’s ability to protect itself ! The health of our immune system and it’s ability to protect our body from harm is dependent on many factors.  Researchers still don’t fully understand exactly how the immune system operates. They do concede, that how we live and eat may play a large role on our immune system’s health status.

Our diet and lifestyle play a large role in determining how effective our immune system is at protecting us.  Those enzymes we just read about need many nutrients in the body for them to work effectively. Enzymes are effectively dead and nonfunctional without the right combination of vitamin and mineral. Enzymes require them to function. It’s also not just what we eat and don’t eat, it is also how we live.

Let’s look at the most powerful influences on your immune systems health status.

Negatives

  • Stress
  • Lack of sleep
  • Emotional toxicity  hatred, anger, jealousy, resentment, self-defeating thoughts
  • Isolation
  • Cigarettes
  • Caffeine (in excess)
  • Alcohol (in excess)
  • Refined and Processed foods
  • Simple Sugars
  • Lack of exercise
  • To much exercise

Positives for our Immune System

Lifestyle

  • Relaxation
  • Pure water- spring water or purified water
  • Adequate sleep- 7 to 8 hours
  • Love, family, community involvement, self-appreciation
  • Positive attitude
  • Laughter
  • Being physical activity gardening, hiking etc… , exercise daily (movement is important for our lymphatic system)
  • A spiritual connection
  • A diet rich in diversity, including vegetables, fruits, beans, whole grains (however limit), nuts and seeds and to a lesser degree wild caught cold water fish and organic turkey or chicken breast.

Diet

It’s common knowledge that certain foods and nutrients boost our immune function. You can find thousands of sites publishing these list.  What most don’t tell you, is,  what you do and how you eat consistently, has the biggest impact on your health.  For example; if you regularly eat refined ( foods that have been altered, removing most of the nutritional integrity of the original food) and processed foods ( foods such as luncheon meats, processed cheese, prepared dinners in a package) drink soft drinks or smoke,  taking a multivitamin or occasionally eating a few healthy foods isn’t going to have much of a positive impact on your health.  Refined and processed foods not only give little nutrition, they also pollute our bodies with harmful preservatives and additives that can diminish our health.

Foods that Promote Immune Function ( all plant-based foods have immune boosting potential)

Nutrients Important for Immune Function

All nutrients are important for our health, however a few are vitally important for our immune system to function optimally. If you have a diet rich in a variety of healthy foods, you will give yourself the best chance to build a healthy body.  Remember, it is the consistency of what we do.   If you live a healthy lifestyle 80% of the time you should build health. An occasional indulgence isn’t going to effect your health in a negative way. Obviously the reverse is true; live unhealthy 80% of the time and have a healthy treat occasionally and you will still build poor health.

Eat a proper balance of carbohydrates, fats and proteins to insure your ability to build a healthy body.  Your daily calories should contain 50 to 60% carbohydrates, 25 to 35% healthy fats and 10 to 20% protein.

Nutrients Vital for Immune System Health

Vitamin A

Vitamin B6 & B12

Vitamin C

Vitamin D 3

Vitamin E

Bioflavenoids

Carotenoids

Omega 3 Fatty Acids

Probiotics

Copper

Selenium

 Zinc

 

Supplements for immune function

Oregano oil (make sure its therapeutic grade, mix with another oil such as olive oil, and take with water, it is very strong and hot)

Nutritional Yeast (boost our ability to kill bacteria and viruses) (do not confuse with brewers yeast or bakers yeast)

Zinc L-monomethionine

Raw Honey

 

Summary

If you want a superstar immune system, stop eating body polluters and nutrient robbers like fast foods, processed foods, and refined foods. They overload your immune system and provide very little nutrition needed to keep your immune system healthy. Eat a mostly plant-based diet with lots of differently colored veggies and fruits. Keep the sugar in your diet to a minimum. This also means staying away from grain flours because they turn to blood sugar quickly. Exercise often and stay hydrated!! Adopt a lifestyle that includes a healthy diet, rest, relaxation, love, laughter, and a strong spiritual foundation. In addition, avoid exposure to those who are sick when possible. Practice good sanitation at all times.

Healthy Wishes,

Wally Bishop C.N.C. I.N.H.C.

Integrative Nutrition Health Coach

Wellness With Wally

Viveshake

@WallyBishopCNC

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

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I hate losing friends and loved one to any illness and disease. When we hear the word cancer the first thing that comes to mind is suffering, pain and death. We see it as a death sentence because in many cases it is. Sadly, cancer is still just as deadly as it was in 1971 when President Nixon declared war on cancer by initiating the National Cancer Act. Billions and Billions have been spent on finding the cure. Although those in the cancer world say progress has been made in the treatment of certain cancers it is still the 2nd leading cause of death in our country just behind heart and cardiovascular disease.

My next article will focus on special supplements, foods, herbs, spices and oils that have proven cancer prevention and killing ability.

In 1971, President Richard Nixon declared war on cancer with the National Cancer Act. That was a blast of money, 1.9 billion dollars earmarked to set up research facilities to find a cure for cancer. There is much debate as to the results from the billions spent since. In all honesty, I could care less about the debate on results. Figures can be manipulated in so many ways. What I see is increasing rates of cancers, heart disease, diabetes and other adverse health conditions. All of these are caused by the same unhealthy lifestyle behaviors.

When I began researching cancer years ago the recommendation were the same then as they are now. However, what seems very confusing is the contradiction of the messages. Many of the cancer organizations state that there is no scientific evidence that a plant based diet or specifically that certain vegetables and fruits have any anti cancer potential. Nor do they say to avoid junk foods just red meats, processed meats, dairy, excessive sun exposure and smoking. Yet in the same breath they do say to increase your intake of veggies and fruits as part of a cancer preventive lifestyle.   Sooooo, why would say there is no scientific evidence that a plant based diet helps reduce the risk but them recommend eating more of them? Because evidence does exist and I have a few of the studies included in this blog.

Many, many studies have been published and peer reviewed that prove many of the compounds in vegetables, fruits, nuts, seeds and legumes can be cancer preventive and even help fight and help the body kill cancers. Yet we never hear the main stream medical community (many very courageous MD’s will  encourage a lifestyle change but not the mainstream medical community) preach prevention by adopting a cancer preventive lifestyle that includes increasing plant based food intake to 5 to 9 servings a day, to increase exercise to 1 hour 5 days a week, to quiet smoking, dipping and chewing tobacco products, to highly limit alcohol consumption and to avoid dairy products, red meats, processed meats, smoked meats and foods that are chard or cooked at very high temperatures including fried foods.

Let’s talk about prevention and greatly reducing our risk of cancers. Certainly genetics play a role and in some cases ( a very small percentage) those genetic tendencies are very strong and hard to overcome. However, most of the genetic cancer potential has to be fertilized or pushed by lifestyle influences to manifest itself as cancer. Studies show that fast foods and processed foods are rich in toxic carcinogenic chemicals. If you eat enough of them you greatly increase your risk of cancers.

Known causes

  • Hotdogs and other processed meats
  • Red meats
  • Dairy products
  • Smoked Charred and BBQ meats
  • Chips of all kinds
  • Microwave popcorn
  • GMO’s
  • Trans fats (hydrogenated oils)
  • French fries
  • Farm raised fish
  • Alcohol
  • Artificial sweeteners
  • High intake of refined sugars
  • Artificial food coloring’s
  • Radiation
  • Chemo
  • Air pollution
  • Radon gas
  • Obesity

For a list of the 15 foods you should really avoid to reduce your risk of cancer visit this page. http://preventionpulse.com/lifestyle/the-15-cancer-causing-foods-you-probably-eat-every-day/6/

There have been advances in treatments for cancers in pharmacological and surgical approaches and they save lives. However, in all but a couple of cancers, the rates keep growing. Prevention is what we should be talking about.

These figures are easily obtained if you want to research them. I have listed many links to studies below that paint the picture of cause and prevention.

https://www.pcrm.org/nbBlog/index.php/new-study-plant-based-diets-benefit-cancer-survivors

Fang Fang Zhang, M.D., Ph.D., the new study’s lead author, says that “dietary changes that include more fiber, fruit, and vegetables in the diet and less fat, sodium, and added sugar would be important for cancer survivors.”

Dr. Zhang’s advice reflects recommendations my colleagues and I recently made in the Journal of the American College of Nutrition. We published six precautionary principles to reduce the risk of occurrence:

  • Avoid dairy products to reduce risk of prostate cancer.
  • Limit or avoid alcohol to reduce the risk of cancers of the mouth, pharynx, larynx, esophagus, colon, rectum, and breast.
  • Avoid red and processed meat to reduce the risk of cancers of the colon and rectum.
  • Avoid grilled, fried, and broiled meats to reduce the risk of cancers of the colon, rectum, breast, prostate, kidney, and pancreas.
  • Women should consume soy products in adolescence to reduce risk of breast cancer. Breast cancer survivors should consume soy products to reduce risk of cancer recurrence and overall mortality.
  • Eat a diet rich in fruits and vegetables to reduce risk of several forms of cancer.

http://www.aicr.org/foods-that-fight-cancer/

  • In laboratory studies, many individual minerals, vitamins and phytochemicals demonstrate anti-cancer effects. Yet evidence suggests it is the synergy of compounds working together in the overall diet that offers the strongest cancer protection.…AICR research finds that excess body fat increases the risk of 11 cancers. Vegetables and fruits are relatively low in calories. Whole grains and beans are rich in fiber, which also can help with weight management. That is one reason AICR recommends filling at least 2/3 of your plate with plant foods.Research on foods that fight cancer – and that may also aid cancer survival – is ongoing and active.

https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/diet-and-physical-activity.html

  • Choose vegetables, whole fruit, legumes such as peas and beans, and other low-calorie foods instead of calorie-dense foods such as French fries, potato and other chips, ice cream, donuts, and other sweets.
  • Limit your intake of sugar-sweetened beverages such as soft drinks, sports drinks, and fruit-flavored drinks.
  • When you eat away from home, be especially mindful to choose food low in calories, fat, and added sugar, and avoid eating large portion sizes.
  • Limit how much processed meat and red meat you eat.
  • Minimize your intake of processed meats such as bacon, sausage, lunch meats, and hot dogs.
  • Choose fish, poultry, or beans instead of red meat (beef, pork, and lamb).
  • If you eat red meat, choose lean cuts and eat smaller portions.
  • Prepare meat, poultry, and fish by baking, broiling, or poaching rather than by frying or charbroiling.
  • Eat at least 7 to 10 servings of vegetables and fruits each day.
  • Include vegetables and fruits at every meal and snack.
  • Eat a large variety of vegetables and fruits each day. For maximum prevention and healing eat 9 to 13 servings per day!
  •                Essentials oils have been used for hundreds of years to prevent and heal all types of illness and disease including cancers.

Listed below are studies showing cancer cause and prevention in our lifestyles. There are hundreds more proving the same point, foods and chemicals cause cancers and foods can prevent and heal cancers.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/

  • Although plant-based diets including vegetarian and vegan diets are generally considered to be cancer protective, surprisingly very few studies have directly addressed this question. However, a broad body of evidence links specific plant foods such as fruits and vegetables, plant constituents such as fiber, anti-oxidants and other phytochemicals, and achieving and maintaining a healthy weight to reduced risk of cancer diagnosis and recurrence.10,13 And, research links meat, especially red and processed meats, consumption to increased risk of several types of cancer.2,10,22 Vegetarian and vegan diets increase beneficial plant foods and plant constituents,16,20,21,3032 eliminate the intake of red and processed meat by definition, and aid in achieving and maintaining a healthy weight.28 The few reports that have addressed whether vegetarian diets can be used for management or prevention of recurrence of cancer are positive. 41,42,45,46 The direct and indirect evidence taken together suggests that vegetarian diets are a useful strategy for cancer prevention.

https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-19

  • It has been estimated that 30–40 percent of all cancers can be prevented by lifestyle and dietary measures alone. Obesity, nutrient sparse foods such as concentrated sugars and refined flour products that contribute to impaired glucose metabolism (which leads to diabetes), low fiber intake, consumption of red meat, and imbalance of omega 3 and omega 6 fats all contribute to excess cancer risk. Intake of flax seed, especially its lignan fraction, and abundant portions of fruits and vegetables will lower cancer risk. Allium and cruciferous vegetables are especially beneficial, with broccoli sprouts being the densest source of sulforophane. Protective elements in a cancer prevention diet include selenium, folic acid, vitamin B-12, vitamin D, chlorophyll, and antioxidants such as the carotenoids (α-carotene, β-carotene, lycopene, lutein, cryptoxanthin). Ascorbic acid has limited benefits orally, but could be very beneficial intravenously. Supplementary use of oral digestive enzymes and probiotics also has merit as anticancer dietary measures. When a diet is compiled according to the guidelines here it is likely that there would be at least a 60–70 percent decrease in breast, colorectal, and prostate cancers, and even a 40–50 percent decrease in lung cancer, along with similar reductions in cancers at other sites. Such a diet would be conducive to preventing cancer and would favor recovery from cancer as well.

https://www.ncbi.nlm.nih.gov/pubmed/20695357

  • The Report reviewed the relationship between food, nutrition, physical activity, body fatness and 17 cancer sites. The goal of the Report was to review all the relevant research, using precise and reproducible methodologies. An expert panel reviewed the evidence. Based upon evidence that was graded “convincing” or “probable”, a series of 10 recommendations to reduce the risk of developing cancer was produced. One of the most important factors is maintaining a healthy weight throughout life, which can be achieved by regular physical activity and limiting consumption of energy-dense foods and sugary drinks. Other important dietary measures include consuming a diet high in plant-based foods, limiting intakes of red meat, and avoiding salty foods and processed meat. Alcohol should be consumed in modest amounts, if at all. Dietary supplements are not recommended for cancer prevention.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231485/

  • A large number of epidemiologic, animal, and laboratory studies indicate that abundant consumption of food of plant origin reduces the risk of several types of cancer. The chemopreventive effect is related to the high content in these foods of phytochemicals with potent anticancer and anti-inflammatory properties. These properties block precancerous cells from developing into malignant cells by interfering directly with tumour cells and by preventing generation of an inflammatory microenvironment that would sustain the progression of the tumours. In many cases, these anticancer phytochemicals interfere with tumour promotion and progression by mechanisms identical to those through which synthetic molecularly targeted chemotherapeutic agents exert their activity

https://www.ncbi.nlm.nih.gov/pubmed/14972060

  • Overweight/obesity increases the risk for cancers of the oesophagus (adenocarcinoma), colorectum, breast (postmenopausal), endometrium and kidney; body weight should be maintained in the body mass index range of 18.5-25 kg/m(2), and weight gain in adulthood avoided. Alcohol causes cancers of the oral cavity, pharynx, oesophagus and liver, and a small increase in the risk for breast cancer; if consumed, alcohol intake should not exceed 2 units/d. Aflatoxin in foods causes liver cancer, although its importance in the absence of hepatitis virus infections is not clear; exposure to aflatoxin in foods should be minimised. Chinese-style salted fish increases the risk for nasopharyngeal cancer, particularly if eaten during childhood, and should be eaten only in moderation. Fruits and vegetables probably reduce the risk for cancers of the oral cavity, oesophagus, stomach and colorectum, and diets should include at least 400 g/d of total fruits and vegetables. Preserved meat and red meat probably increase the risk for colorectal cancer; if eaten, consumption of these foods should be moderate. Salt preserved foods and high salt intake probably increase the risk for stomach cancer; overall consumption of salt preserved foods and salt should be moderate. Very hot drinks and foods probably increase the risk for cancers of the oral cavity, pharynx and oesophagus; drinks and foods should not be consumed when they are scalding hot. Physical activity, the main determinant of energy expenditure, reduces the risk for colorectal cancer and probably reduces the risk for breast cancer; regular physical activity should be taken.
 

https://www.ncbi.nlm.nih.gov/pubmed/20843485

  • We observed the following significant associations: gastric cancer risk was inversely associated with high plasma vitamin C, some carotenoids, retinol and α-tocopherol, high intake of cereal fibre and high adhesion to Mediterranean diet, while red and processed meat were associated with increased risk. High intake of dietary fibre, fish, calcium, and plasma vitamin D were associated with a decreased risk of colorectal cancer, while red and processed meat intake, alcohol intake, body mass index (BMI) and abdominal obesity were associated with an increased risk. High intake of fruit and vegetables in current smokers were associated with a decreased risk of lung cancer. An increased risk of breast cancer was associated with high saturated fat intake and alcohol intake. In postmenopausal women, BMI was positively and physical activity negatively associated with breast cancer risk. High intake of dairy protein and calcium from dairy products and high serum concentration of IGF-I were associated with an increased risk of prostate cancer. These results contribute to scientific evidence for appropriate public health strategies and prevention activities aimed at reducing the global cancer burden.

https://www.ncbi.nlm.nih.gov/books/NBK92774/

  • Mounting evidence suggests that cancers are not an inevitable consequence of aging but are preventable diseases. The evidence in this chapter suggests that spices may be factors in one’s diet that may lower cancer risk and affect tumor behavior. Spices have been consumed for centuries for a variety of purposes, such as flavoring agents, colorants, and preservatives. This chapter only scratches the surface of the overall impact of herbs and spices since there are approximately 180 spices commonly being used for culinary purposes. Without question, evidence exists that multiple processes, including proliferation, apoptosis, angiogenesis, and immunocompetence, can be influenced by one or more spices.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/

  • Red 40, Yellow 5, and Yellow 6 contain benzidene, a human and animal carcinogen permitted in low, presumably safe levels in dyes.2 The FDA calculated in 1985 that ingestion of free benzidine raises the cancer risk to just under the “concern” threshold (1 cancer in 1 million people).6 Bound benzidene also has been detected in dyes in much greater amounts than free benzidene,7,8 but routine FDA tests measure only free contaminants, overlooking the bound moiety.2 Intestinal enzymes release bound benzidene, “so we could be exposed to vastly greater amounts of carcinogens than FDA’s routine tests indicate,” says Jacobson—especially considering today’s children are exposed to multiple dyes and flavoring agents and other added chemicals in foods.9

My next article will focus on special foods, herbs, spices and oils that have proven cancer prevention and killing ability.

To A Long and Healthy Life!

Wally Bishop C.N.C  I.N.H.C.

Integrative Nutrition Health Coach

www.wallybishop.com

Vive

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

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