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Archive for the ‘Nutrition’ Category

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

Vitamin E

Bioflavenoids

Carotenoids

Omega 3 Fatty Acids

Probiotics

Copper

Selenium

 Zinc

 

Supplements for immune function

Oregano oil (make sure its therapeutic grade 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 super star immune system, stop eating body polluters and nutrient robber 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 life style 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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        Our Tribe-Team Vive and Friends

Guillian Barre Syndrome (GBS) is a living hell. GBS is different for every person. If you have Guillian Barre Syndrome patience is greatly needed. Your body is going to begin healing at its own pace. Time is your friend. It’s very important not to over do or over stress your Central Nervous System or muscles. The fatigue will set you back a weeks or more. But whatever you don’t give up! Fight like hell to get your function back.

My Humble Beginnings

I started my wellness journey in November of 2006 weighing in at a paltry 450+ pounds. This story has been told many times you can read the rest of my wellness journey here. Today is a different part of that story that has not been shared with my friends and readers. It’s time.

In May of 2010 I was diagnosed with Guillian Barre Syndrome. GBS is a form of temporary paralysis that effects the Central Nervous System (CNS). In addition to causing a severe weakening of the muscles in the arms, hands, legs and torso it can affect pulse, breathing, heart rhythm and blood pressure. I was admitted to the ICU and spent four (4) days there because my pulse, heart rhythm and blood pressure were going crazy.  They wouldn’t stabilize. The doctors told my wife Gwen they did not know if I would survive. The paralysis stopped at my diaphragm however it was having spasms. I was very fortunate because many people with GBS are put on ventilators. I had to closely monitor my respiration rates several times daily. Eventually they stabilized enough to move me out of the ICU.  GBS kills a small number of those it touches every year. God had other plans for this man!!

I will tell you I was very blessed. I had the slow form and I did not have paralysis of my lungs. I did lose function of my legs and hands and it also greatly affected my autonomic system causing irregular heart rhythm, blood pressure and pulse rates. I almost died.  I was in great physical shape before it started and that certainly helped my progress faster I do believe. As soon as I could sit up on my own I had my wife balance me on my exercise bike we had set up in our living room.  I just tried to pedal and slowly began the transition of moving my legs. It was a very slow, painful and long process but by asking my muscles to move my brain began to rebuild the meylin sheath quicker because I had placed a demand on them. In a few months, with therapy, I was walking with a walker and by the end of a couple of years walking but with poor balance. During this time I also had to learn how to use my hands and fingers again.

They do not know the exact cause but it is suspiciously tied to a bacterial infection that can come from a particular family of bacteria found on chicken and it can be caused by different viruses. They also know there is a correlation with the ingredients in vaccines and GBS. GBS is the worst experience of my life. It leaves you feeling helpless and hopeless. I had to re-learn to do the simple things we do to live everyday; like walking, ties shoes, eating, buttoning a shirt, bathing, putting clothes on. Hopefully you get the picture.  Additionally the pain caused from nerve damage was unbearable at time. I am grateful there are medications that help relieve that pain. I could not have lived with it.  It took me three years to recover 95% of my normal functionality. GBS was the biggest battle of my life and I was determined to overcome it! Actually, I was very angry that I had worked so hard to get the weight off, get in great physical shape and then to be robbed of all of it in a 3 week period. I was determined it wasn’t going to keep me down! I am a fighter and it took everything I had and Gods help to overcome GBS. I was not going to sit back and just become a statistic of GBS.

I want to tell you how cycling (greatest form of exercise for total health, just my opinion!) gave me my life back. It started in March of 2012 and was a whopping 1/2 mile bicycle ride! Truthfully I was beyond elated that I could do it. The two years prior was a living hell overcoming a form of temporary paralysis called Guillian Barre Syndrome (GBS). Overcoming obesity was very easy compared to overcoming GBS.

Two Years Later

Gwen and I had bought a couple of run around town bikes a year or so earlier and we rarely took them out to ride around our beautiful little South Carolina town. Our town is small enough to think of it as Mayberry like, very quaint and friendly.

After two years of recovery from GBS I was walking but my strength and balance was still poor. I wanted more from my exercise I wanted more from my body! Prior to GBS I was in great shape and spent a lot of time walking, hiking and exercising at the gym.

I decide to pull the old bike out and see if I could even ride it. I was very nervous because my balance was still not very good. GBS greatly affects the small muscles that are so essential for balance. As I took the bike out of the shed and dusted it off I remember mumbling “Okay Lord here we go, I pray you give me the strength and balance to keep this thing upright!” As I pushed off; picture the first time you remember seeing a little one beginning to ride a bike. I was all over the place, handle bars swaying left and right but I was upright and moving forward. It was struggle to keep the handle bars straight because the GBS left me with some hand tremor and arm weakness but I made it 1/4 mile to the end of the street. I stopped with tears in my eyes and said a thank you to God and turned around and headed home.

I can do this! Yes I can do this!! Something inside me said this is the recipe for my full recovery. I knew that the body adapts to the demands being placed on it. I needed to demand more of the nerves in my arms, hands, legs and feet to improve my condition. If I am not showing my body my nerves need to function better by putting them under demand they are not going to improve as quickly or maybe not as much or not at all. My body need to be told what it needed to fix. Cycling was going to send the message.

I continued riding the bike around town with Gwen at my side. One mile, two miles, three miles. I was ecstatic!! The addiction to cycling was happening. Later that month I bought us both Giant touring bikes and we rode those until I had to have a little more speed. I saw people speeding by us with ease and I wanted to push my body more. As I would mention getting a new bike Gwen would just look at me and smile. She saw my competitive spirit returning and that meant I was healing! I learned to listen to my body. It was not going to recover from exercise like a normal persons would. The recovery process was slower. However, as I continued to build my health slowly, my recovery time got better and better.

Over the past four (4) years I have moved through 4 bicycles upgrading each time to meet my bodies physical improvements! Each year my ability to ride further and tougher routes has increased. In 2015 and 2016 I road my bicycle over 6,000 miles, climbed numerous mountains, did dozens of rides over 60 miles long and even did 5, 100 mile rides. I participated in dozens of charity cycling events. We even participated in a charity event called A Ride to Remember (supports the Alzheimer’s Association) which covers 252 miles across the state of South Carolina in 3 days in the middle of the summer.

Out of the horrific condition  called GBS has blossomed a team of more than 40 cyclist that ride together every chance we get. We cover all adult age groups and sectors of life. We focus on peddling our bikes to help others in need. We all share the same passion of cycling and enjoy this great sport. Our team is called Team Vive.  We celebrate life and every moment it brings.

Nutrition

Nutrition is also key to overcoming GBS. I was blessed to have a strong background in nutrition as a Nutrition and Health Coach and knew the right supplements and foods to help rebuild my myelin sheath and nerve fibers. A clean healthy diet is important for recovery of GBS. Sleep is essential for recovery and healing. Our body heals when we sleep.

What to avoid

Stress and pushing your body to hard is harmful for your recovery. Process foods and junk foods put toxic chemicals in your body that stress the CNS. DO NOT GET VACCINES! If you doctors tells you to get the flu vaccine or any vaccine please tell them you have had GBS. It can cause a relapse of GBS.

GBS Flares

Don’t be alarmed or surprised if you occasionally have GBS flares. They happen for me about once a year and last a month to 6 weeks. A flare is minor symptoms of GBS and fatigue not a complete relapse. They can be scary but just pull back on activity (don’t stop exercising, just reduce it), nourish your body more and get more rest.  With GBS its important to listen to your bodies needs.

You are strong, be determined to get you life back, get up and do something about your condition, DO NOT LET YOUR CONDITION DEFINE YOU! You attitude about life ends up telling your life story. Make it a great one!

Please contact me with any question about GBS.

To A Long and Healthy Life!

Wally Bishop C.N.C  I.N.H.C.

Nutrition and 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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Six years ago when I decided to formulate a product like Vive!, I had many criteria that had to be met for the project to get beyond the discussion stage.  I was determined to develop a product that delivered what I believe are the most important key areas of nutrition required for vibrant health (Vitamins, minerals, enzymes, essential fatty acids, fiber, heart healthy fats, antioxidants, prebiotics and probiotics). It had to taste great and make great nutrition simple!

Vive is a whole foods nutritional drink mix containing a blend of raw organic vegetables and fruits blended with special herbs and spices, antioxidants and additional nutrients. This proprietary blend of super-foods and nutrients makes Vive the perfect choice to support a healthy and active lifestyle! Vive Shake is not only incredibly nutritious, but is delicious and simple to use.

My strict requirements included:

  • Vive had to be GMO free, Lactose Free and Gluten free
  • Vive had to have the highest quality ingredients available (many supplement manufacturers use inferior ingredients that are not absorbed very well, if at all)
  • Vive had to be whole food based
  • Vive had to fulfill a wide range of nutritional requirements. (Vitamins, minerals, enzymes, essential fatty acids, fiber, heart healthy fats, antioxidants, prebiotics and probiotics)
  • Vive had to have an almost perfect ratio of carbohydrates, fats and proteins (to make sure nutrients were absorbed quickly and the body could use them.)
  • Must be a low sugar product
  • Must have no preservatives, artificial ingredients or non nutritive ingredients
  • Must have a good source of healthy fibers
  • Must have high quality, absorbable protein  (our whey is GMO free, lactose free and a cross micro cold filtered concentrate)
  • Vive must be one product that meets most nutritional requirements for most people. (I was tired of having to take many different products to get the nutrition I needed)
  • It had to be in a delivery format that was easy and enjoyable. (I wanted to look forward to taking Vive so it had to taste good and be very simple to use.)
  • It had to be affordable. (There is a delicate balance of quality and nutritional goals and keeping a product affordable for everyone)

It took over 3 years and 3 versions formulating the perfect product.   Today, Vive is available in two delicious flavors that meet all of our goals and delivers  life changing nutritional benefits to our customers.

What really sets Vive! apart from the competition is our quality and special ingredients.

Many supplement manufacturers use cheaper and less absorbable ingredients. They do this because the high quality nutrients cost more. They worry about cost, we focus on results.

A few examples of our quality commitment:

  • Vitamin C-Most supplements give you only ascorbic acid, which can be synthetic Vitamin C. Vive provides Vitamin C from food (acerola cherries), insuring you get all of the additional antioxidants found combined with Vitamin C in its natural food form.  Studies show that natural Vitamin C from food provides up to 35% greater Vitamin C uptake into our bodies and because of the other naturally occurring nutrients that are pared in nature with Vitamin C, it provides greater overall health.
  • The Vitamin B12 we use in Vive is Methylcobalamin which is the form your body prefers for Vitamin B12. Most supplement manufacturers use a less absorbable version of B12, cyanocobalamine, which is poorly absorbed and made in a laboratory. The body has to convert cyanocobalamin into methylcobalamin? Methylcobalamin has a much more powerful effect on Central Nervous System Health, vision, sleep and heart health.
  • In Vive we give you all eight forms of Vitamin E. Most supplements only give you one form of synthetic Vitamin E. This is a big difference because studies show that taking the isolated synthetic version of Vitamin E can potentially cause heart problems. No studies show any adverse health issues with naturally occurring Vitamin E.
  • Vive provides multiple types of fibers to help create a health digestive system, Fiber is important for detoxing harmful chemicals, removing unhealthy fats, lowering cholesterol levels, slowing blood sugar intake and by providing prebiotics which are the food for probiotics. Oh, and fiber helps keep us regular which is very important!!

In Vive! we use a base of foods that are real super foods –  foods that are abundant with nutrition. Your body absorbs nutrition from food better than in an isolated or synthetic form.  These foods provide thousands of health promoting compounds and nutrients. They are rich in cell protecting antioxidants like Co-Q-10, alpha lipoic acid, Vitamin C, Vitamin E, Selenium, anthocyanins, carotenoids, flavonoids, and rich in enzyme compounds like gamma oryzanol (builds muscle), Super Oxide Dismutase (SOD) and glutathione peroxidase (GSH). SOD and GSH are the most powerful protectors inside each of your cells. They are the master antioxidant defenders in your cell and protect against premature aging!

The base of Vive is rice bran and germ. Rice bran is highly nutritious and confers many health benefits. According to studies rice bran helps reduce blood glucose levels in type 1 and type 2 diabetes and reduces serum cholesterol and triglyceride levels. Rice bran is rich in many antioxidants (over 120), B vitamins, minerals, heart healthy oils and fibers. Rice bran is one of the only foods to provide the complete spectrum of Vitamin E.

Vive’s secret power punch! To really give Vive that extra health punch, blood sugar support and weight loss potential, we added green coffee bean extract (which studies have shown to increase fat loss), banaba leaf extract (to support healthy blood sugar levels), and the herb coleus forskohlii (to support healthy fat loss without muscle loss and an increase in metabolism). Coleus forskolii also helps prevent cramping and may help reduce high blood pressure. Additionally, we added quercetin an antioxidant with many great health benefits. Many studies show Quercetin may protect the heart, fight cancer, reduce histamine levels created by allergens and stress, lower cholesterol .  Another powerful addition to Vive is Eleuthro, also know as Siberian Gensing. Eleuthro is an herb that can help the body fight infections, boost energy, improve type 2 diabetes (by improving insulin resistance and pancreatic islet cell function), protect the heart and is a powerful anti-inflammatory agent.

Vive can also be used in so many different nutritional roles. Vive is anti-inflammatory, is healthy for our digestive system, is great for building muscle, and improves sports performance and recovery. Vive is great for weight loss because it controls hunger and feeds the body very important nutrients needed to burn fat. Vive helps support healthy blood sugar levels and cholesterol levels. Vive is also great for children and parents with busy schedules that need their nutrition in a hurry.

In literally 1 minute you can mix Vive, then drink in all of your nutritional needs going to school or work. Now you can enjoy your day knowing that your body is well fed!

Vive It’s as easy as 1-2-3!  Shake It – Drink It – Live It!

Healthy Wishes

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

Integrative Nutrition Health Coach

Vive! Developer

viveshake

wellnesswithwally

@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.

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3638629/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3847730/

http://www.dadamo.com/B2blogs/blogs/index.php/2004/02/07/cyanocobalamin-versus-methylcobalamin?blog=27

https://www.ncbi.nlm.nih.gov/pubmed/11893482

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4435568/

http://www.lifeextension.com/magazine/2012/9/quercetin-broad-spectrum-protection/page-01

 

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coffee-steam-beansUmmmm coffee!

Love me or hate me, these are just the facts!! Some thoughts about coffee and caffeine for you to ponder, they might be new information for you or maybe not. I am just the messenger!

Caffeine is a natural compound (one of hundreds in coffee) with very drug like properties. It affects people in very different ways. I think a lot of it has to do with each persons unique level of sensitivity to caffeine.

The amount of caffeine in coffee can vary dramatically, from 100 Mg’s per cup to 500 Mg’s or more per cup, depending on the bean and how it is prepared. The half life of caffeine is about 6 hours. Which means after consuming  a  drink with 200 mg of caffeine you will still have 100 mg’s of caffeine in your body after 6 hours.  The effects can last a long time.

We’re not sure exactly how coffee is connected to all these negative side effects or positive benefits. The coffee bean itself is loaded with many different nutrients and phytochemicals.  I think the sensitivity of each person determines the effect of these chemical compounds.

Coffeeine my new name for Coffee because we all think of it as being a caffeine deliver system which it is.  Coffeeine has many side effects, some positive and some negative. Much of the side effects seem to be person specific. For one person it will raise blood sugar levels for another it will send them crashing. So how can this beverage have such confusing effects on our body? Well, it seems to strangely have the inverse effect between people with different conditions. For example, coffeeine will make blood sugar go up dramatically in diabetics with high blood sugar levels (hyperglycemia) and send them crashing in people with low blood sugar levels (people that have hypoglycemia) however not all people with this condition.  Also, if you don’t have diabetes coffeeine can possible help prevent type 2 diabetes but not always. But once you have high blood sugar levels in 90% of people coffeeine is going to make it raise from a little to dramatic amounts. Again it seems to be person specific. Read the comments on the site and you can see the variety of effects coffeeine has on blood sugar levels. Its crazy, from extremely high increase in blood sugar to making it crash.

So what do we know that is good about coffeeine.

Positive effects of coffee (according to studies)

  • It boost metabolism causing the body to burn fat better
  • Coffeeine may help you live longer
    • “In our study, we found people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn’t drink coffee,” says one of the study authors, nutrition researcher Walter Willett of the Harvard School of Public Health.
  • Coffeeine boosts mental alertness
  • Coffeeine increases athletic performance,
  • Coffeeine may help prevent diabetes (only if you don’t already have diabetes),
  • Coffeeine may protect against Alzheimer’s
  • Coffeeine may help protect against Parkinson’s disease,
  • Coffeeine may help boost liver function,
  • Coffeeine is a great source of powerful antioxidants
  • Coffeeine may help protect vision
  • Coffeeine may help protect against some cancers
  • Coffeeine may help boost mood helping reduce depression.

Negative effects of coffee (according to some studies studies)

  • Coffeeine may not be healthy for type 2 diabetics, it can raise blood sugar levels
  • Coffeeine may send blood sugar crashing in those with low blood sugar
  • Coffeeine consumption may raise blood pressure and pulse rates
  • Coffeeine can increased the risk of heart attacks among young adults
  • Coffeeine is linked to gout attacks
  • Coffeeine may cause an increase in breast tissue cysts in women
  • Coffeeine can cause bone loss in some women.
  • Coffeeine could cause incontinence
  • Coffeeine can raise cholesterol levels in some people when brewed with out a filter.
  • Coffeeine may cause insomnia
  • Coffeeine can cause indigestion, reflux or GERD
  • Coffeeine could reduce fertility in women
  • Coffeeine increases the amount of sugary beverages consumed by people
  • Coffeeine consumption can lead to increased anxiety and nervousness

Is de-cafe better? For people that are sensitive to the effects of the caffeine in coffee, yes it would be. And de-cafe still offers many of the same health benefits that regular coffee provides.

My take away on coffeeine sorry, coffee!

If you like coffee and it doesn’t effect you negatively, drink it. Remember it has drug like properties and has limits before the positive effects become negative effects! The limit for anyone is about 500 Mgs per day. That’s about four, 8 ounce cups of a milder roast coffee. Be aware of how it makes you feel. A little goes a long ways.

If you drink coffee because you need the energy I suggest you come off of it for a while and boost your metabolism in other ways. Then enjoy it for the taste, not the addiction.

 

Healthy wishes,

Wally Bishop C.N.C.  I.N.H.C

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@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.

 

Resources

http://www.clinicalcorrelations.org/?p=6254

http://ajcn.nutrition.org/content/95/4/787.full

http://www.healthassist.net/blog/general/pros-and-cons-of-coffee/

https://www.ncbi.nlm.nih.gov/pubmed/12204388

https://www.ncbi.nlm.nih.gov/pubmed/21432699

http://www.health.harvard.edu/staying-healthy/can-coffee-help-you-live-longer

 

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Stop Dieting

Stop Dieting

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

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

  1. Change your diet gradually. Many people jump right in and totally change their diet to the extreme. They go from the typical American diet rich in processed foods to a very restrictive diet. Any time you make sudden change in your diet and lifestyle you highly increase your risk of failure. Make the change slowly. Instead of taking foods away try adding healthy foods to your diet. You will begin to crowd out the harmful foods with healthy foods.  You can do this by adding an additional vegetable to your daily diet for 1 week.  The next week, add another one and then on week 3 add an extra fruit. On week 4 add another vegetable to your daily diet. By week 4 you have increased your vegetable intake by 3 servings per day and fruit intake by 1 serving per day. Can you see, we haven’t asked you to remove any foods, only to add healthy foods? This really works if you apply it. The aim is to slowly replace processed and refined foods with healthy vegetables, fruits, beans, lentils, nuts and seeds and a small amount of whole grains daily.
  2. Stop Stressing about life and losing the weight.  Because we make it so complicated we get overly stressed. Chronic stress causes our bodies to release higher amounts of cortisol everyday, which is a fat building hormone. There is an association between stress and the appetite increasing hormone ghrelin. If you have stress from work or home you need to manage it or remove the source. Stress will make it almost impossible to lose much weight. In addition stress kills by increasing the risk of heart disease, cardiovascular disease, hormonal imbalances and gastric diseases.
  3. Eat enough calories. Many people begin by drastically cutting food intake thus calories too much. If you go below 1200 calories for more than a few days your body senses a famine has arrived, it lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories too much. If you stay in a severe calorie reduction under (800 calories or less, like anorexia) you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs. The fact is, if you eat a mostly plant-based diet you would never need to worry about eating to many calories.
  4. Get your protein! Protein is important for building a healthy body and much more. But to much protein means you are ignoring foods that we also need like heart healthy fats and complex carbohydrates. Use this formula to determine your protein needs. The DRI for protein intake under normal bodily demand would be .8 grams of protein for each kg of body weight. To figure your body weight in kilograms, divide your weight in pounds by 2.2, that number is your weight converted from pounds to kilograms. For the obese the protein intake would be .8 grams for every kg of muscle massFor an athlete with heavy demands on muscle performance such as a body builder or an Olympic athlete the intake would be 1.6 to 1.7 grams of protein per kg of body weight meaning that same 200 pound man would consume 145 grams of protein at the high-end. An endurance athlete such as those running marathons, iron man events and triathlons requires less because they are not placing as much stress on the major muscle groups. Their needs can be met in most cases with no more than 1.2 to 1.4 grams of protein per kg of body weight. The average person who works out in the gym and is very active hiking and playing organized sports does not need this level of protein intake.
  5. Do Not Skip Meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy meal replacement shake is an option and can serve your body well. I recommend Vive, it was created for weight loss and energy and is packed with an abundance of nutrition!
  6. Keep a Food Journal. Studies show us that people keeping a food journal for at least 3 months tend to lose weight and keep it off. It keeps you aware of what you are eating, when and how much. It’s easy to do and there are several online resources with good free food journal systems. Try www.myfitnesspal.com
  7. Drink plenty of water. Many people will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health! You need at least 1/2 your body weight in fluid ounces daily. If you sweat a lot you need even more.
  8. Exercise. If you are overweight or obese you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate causing us to burn more calories through out the day! It builds muscles, improves balance, and improves immune function and much more. Just walking is a great exercise. Increase your speed and time as your fitness and health improves. I am an advocate of exercising multiple times per day. As an example; I would walk for 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner. You can split it up however you wish, just do it. To loss weight most of your exercise should be a form of cardio exercise like walking or cycling. You should also do weight bearing exercises to build more muscle. Muscles burn more fat. For good results you need to exercise at least 1 hour per day, 5 days per week. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
  9. Stop weighing everyday! Your weight can change, up or down five or more pounds in any given day. You will set your self up for disappointment by weighing everyday. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first pee.
  10. Stop beating your self up! No body is perfect. Treats are allowed, even unscheduled ones. If you have a treat, the next time you eat make a healthy choice. Bashing yourself will make you eat more.
  11. DO NOT DIET!  It is our mindset to use the word diet and when we do we automatically set up in our mind that we will change our diet and lifestyle for a period of time and then come back home to that addictive food that got us fat to begin with. Plus, because you have starved your body (both calories and nutrients) in the past, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure, you can lose 30 pounds and then you gain 50 back. Dieting will only make you fatter one diet at a time! Think lifestyle change!
  12. Sleep is Critical! If you are like most Americans you get less than 7 hours of sleep nightly. This can disrupt hormonal balances, reduce immune function, and reduce your energy levels, lower mental concentration and much more. When you sleep, your body is busy repairing tissues, making hormones, enzymes, red blood cells, white blood cells, antibodies, cellular antioxidants like Coenzyme -Q10 which is very important for energy production in the cell and heart health, Glutathione peroxidase and Superoxide Dismutase (SOD) which are your cells most powerful defenders from internal and foreign invaders and other neurotransmitters necessary for good mental and emotional health.
  13. Nutrition Nutrition Nutrition!!!!  The more plant based foods you can eat the healthier you can be. When your body is getting loads of nutrients it begins to clean and detox the body at the cellular level getting rid of toxic materials you have stored for years. Your body does not like to let go of stored fat unless it can detox adequately because your body stores many toxins in your fat. When depleted nutrient stores in your body get filled up and topped off by a nutrient rich diet, the bodies systems begin to come back into harmony with one another. Blood sugar begins to balance, cravings begin to disappear, energy improves, thinking improves, your hair and skin begins to glow, you have less infections and you sleep better. With great nutrition your body starts regenerating itself cell by cell into a new healthy and vibrant body.
  14. Get the excessive sugars out of your diet! Sugars from sources other than foods such as high fructose corn syrup, corn syrup, fructose, maltose, powdered sugar etc. cause a fast surge in blood sugars levels. This increases inflammation in your arteries, damages nerves and forces the hormone insulin to store the sugar as fat. It also increases cravings and disrupts the hormonal system and the immune system. Flour from grains causes the same problem. Avoid grain flours unless they are from sprouted grains like that from Ezekiel bread. Flour from grains are found in breads, gravies, cookies, crackers and pastries. Avoid white potato’s and white rice.

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

Healthy wishes

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@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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honey-comb-dripping-honeyRaw honey is the Rocky Marciano of natural antibacterial. It can knock out, wipe out just about any type of bacteria you list, including MRSA. Additionally, honey it has a long list of healing health properties and has a lot of research backing up these statements, welcome our natural Dr Quinn, Medicine Women.

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

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

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

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

Now the good stuff!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A Special Honey

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

These are the UMF ratings specifying its healing activity level.

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

Cautions on honey

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

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

Organic Honey

If you see this statement on a label make sure the label says certified organic. There is no such product as organic honey unless a bee keeper has a least a 10 square mile area that is organic where there bees can roam. Bees roam up to 5 miles daily gathering nectar and pollen.

Honey is a bit controversial. It is considered a non-vegan food and commercial bee production like the slaughter of commercial raised animals is cruel, unnecessary and destroys a lot of bees in the harvesting of the honey.  With that said, buy from local small bee keepers that are careful not to kill bees during the harvesting of this miracle food.

Summary

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

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

Healthy wishes

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@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.

References:

Comparative gastroprotective effects of natural honey, Nigella sativa and cimetidine against acetylsalicylic acid induced gastric ulcer. Bukhari MH1, Khalil J, Qamar S, Qamar Z, Zahid M, Ansari N, Bakhshi IM. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609166/

Antioxidant, Anti-inflammatory, and Antiulcer Potential of Manuka Honey against Gastric Ulcer in Rats. Almasaudi SB1, El-Shitany NA2, Abbas AT3, Abdel-dayem UA4, Ali SS5, Al Jaouni SK6, Harakeh S7. https://www.ncbi.nlm.nih.gov/pubmed/26770649

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

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

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

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

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

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

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

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

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nutritional-yeast-braggsDo you find yourself getting more infections in the fall or winter or after intense exercise? If so, you should consider making this immune-boosting powerhouse an everyday part of your diet. It doesn’t take much to get the immune boosting effect. As little as 1 tsp. per day is effective.

Nutritional yeast is safe for everyone including your pets!! Nutritional yeast is de-activated yeast grown on beet and sugar cane molasses. Do not confuse it with brewers or bakers yeast. Brewers yeast is an active yeast. Bakers yeast is active and grown on hops. Even though they also contain beta glucan’s they are not the same. Nutritional yeast is a non active yeast (can’t cause or aggravate a yeast infection) is rich in protein, B vitamins including B12, and minerals and contains immune boosting beta-glucan’s.

Beta-glucan’s boost the part of the immune system that fights bacteria and viruses. I know many endurance athletes that tend to get a cold or infection after a physically hard event such as a intense cycling races, half-marathons, marathons and Iron-Man competitions.  Studies show that the beta glucan’s in nutritional yeast boost the immune system so that it’s ability to protect against bacterial and viral infection is not lost.

The immune system is reduced by up to 30% or more after the body goes through that type of physical stress. Studies show Nutritional Yeast when used regularly prevents that drop in immune function, helping to prevent bacterial and viral infections after tough physical events. It can also help boost recovery time.

Because it is de-activated it cannot cause a yeast infection. Actually it can help stop or prevent yeast infections. You can’t eat to much and it can be used in a variety of ways. I put 1/2 tsp in each of my Vive shakes!! I like the flavor of the Bragg’s brand best. #nutritionalyeast #viveshake

Nutritional Yeast has a mild cheese flavor and is great sprinkled on veggies, popcorn or in smoothies. This link will provide a few great recipes to use Nutritional Yeast. http://www.godairyfree.org/news/guide-nutritional-yeast-recipes

Nutritional Yeast also provides other beneficial health benefits!

  • Here is the nutritional breakdown for one serving, which is ¼ cup.
    60 calories
    5 calories from fat
    5 grams carbohydrates (2 percent DV)
    4 grams fiber (16 percent DV)
    9 grams protein
    0.5 grams fat (1 percent DV)
    25 milligrams sodium (1 percent DV)
    790 percent DV of thiamine (vitamin B1)
    570 percent DV of riboflavin (vitamin B2)
    300 percent DV of vitamin B6 (pyridoxine)
    230 percent DV of niacin (Vitamin B3)
    290 percent DV of vitamin B12 (cobalamin)
    270 percent DV of Folate (vitamin B9)
    20 percent DV of zinc

Sources:

http://blog.fatfreevegan.com/2011/10/what-the-heck-is-nutritional-yeast.html

Effect of BETA 1, 3/1, 6 GLUCAN on Upper Respiratory Tract Infection Symptoms and Mood State in Marathon Athletes. https://www.ncbi.nlm.nih.gov/pubmed/24149590

Baker’s yeast β-glucan supplementation increases monocytes and cytokines post-exercise: implications for infection risk? http://www.ncbi.nlm.nih.gov/pubmed/22575076.

Beneficial effect of chromium-rich yeast on glucose tolerance and blood lipids in elderly subjects. https://www.ncbi.nlm.nih.gov/pubmed/7000589

If you want to keep your immune system in fighting condition make Nutritional Yeast part of your daily routine.

Healthy wishes

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@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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love-yourself-to-health-black-font-pngIt’s 2017, are you happy with your health, fitness, overall direction in health? I hope your health is vibrant and rich!

If not, are you ready to build a healthy body this year?

You deserve a healthy body! But, do you love yourself enough to have one? Hmm, great question isn’t it? Love helped me kick diabetes, high blood pressure, arthritis, sleep apnea, lymphedema and many other adverse health problems.

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

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

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

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

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

Just so you understand my condition at the time, I couldn’t walk more than 200 feet without severe pain. Additionally, walking more than 5 to 10 minutes caused shortness of breath. My ability to exercise was severely restricted.  Most people in this condition don’t see a way to exercise because of the physical limitations of their obesity or affliction. It’s certainly understandable. I didn’t believe it was possible but I wanted my life back more than you can imagine. I hated watching my grandchildren playing while I watched. I wanted to be in the game with them.

The Change

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

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

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

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

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

For the past 3.5  years my main exercise of choice is bicycling. I absolutely love cycling. Cycling is fun and a great way to get exercise. Regardless what type of bicycling you choose such as cruising around the park or town, cycling on a trail or a riding a road bike, its fun exercise.

I want to show you what I have been able to accomplish physically over the past year. Please do not think I am bragging, far from it. I want to show you how far you can take your health if you really want it.  In 2006 I had trouble walking and had multiple health problems.  In 2015 I think we can easily say my health and fitness has soared to new heights.

The secret to my health is eating real food without toxic additives, moving more everyday, managing the stress in my life, learning to love myself by giving love and kindness to those around me and supplementing my diet with a super product I developed called Vive!  It’s that simple.

My bicycling accomplishments for 2016

  • 6,202 miles bicycling during 2016
  • 277,864 calories burned
  • 298 days of cycling
  • 303,797 ft climbed (57.5 miles)

You will never change your life if you don’t change something you are doing. Please get off the couch and out of the fast food restaurants and build the kind of body you want! It starts with your next thought, bite and next step.

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

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

Healthy wishes

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@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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