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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.

Team Vive and Friends Living Life!

Team Vive and Friends Living Life!

If you sitting at home feeling helpless and defeated because you are suffering from some condition you think you can’t over come or learn to live with, please read this story. Obviously, some conditions can’t be changed but you can learn to live with them, to have a vibrant life with them. You are YOU, not your condition. You are stronger than you think, you have more in you than you can imagine!  And many conditions can be changed, improved and even reversed if you take the steps to make the change happen! If you have Guillian Barre Syndrome patience is greatly needed. Your body is going to begin healing at its own pace. Its very important not to over do or over stress your Central Nervous System or muscles. The fatigue will set you back a week or more. But whatever you do 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.

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.

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!!

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.

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!

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 I road my bicycle over 6,000 miles, climbed numerous mountains, did dozens of rides over 60 miles long and even did a 100 mile long ride. I participated in over a dozen charity cycling events. We even participated in a charity event called A Ride to Remember which covers 252 miles across the state of South Carolina in 3 days in the middle of the summer to support the Alzheimer’s Association.

Out of the horrific condition  called GBS has blossomed a team of more than 30 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 is also key to overcoming GBS. I was bless 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.

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!

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.

I am stronger than diabetesDiabetes the Evil can be Tamed and Even Destroyed!

Diabetes is a growing problem that can’t be ignored. The rates are predicted to skyrocket by the year 2050. By that time 1 in every 3 Americans will be diabetic unless we make drastic changes as a country and culture. Currently, 1 in 10 Americans has Type 2 diabetes. But if new cases develop as projected, its prevalence could double or triple over the next 40 years, said Ann Albright, director of the Division of Diabetes Translation at the CDC.

Diabetes affects approximately 25.8 million people of all ages in the USA, or about 8.3% of the population, according to the National Institute of Diabetes and Digestive and Kidney Diseases, part of the National Institutes of Health. Add to that about 60 million people in the United States with pre-diabetes, which is a stage of insulin resistance that develops before full-blown diabetes. If intervention is not made, those with pre-diabetes will have full blown diabetes in three to six years.

What is Diabetes?

Type 1 diabetes is an autoimmune condition in which the immune system, for unknown reasons destroys the insulin producing beta cells in the pancreas. When the body can’t produce insulin this is type 1 diabetes.  Some new evidence from the Broad Institute of MIT and Harvard, Massachusetts General Hospital (MGH), and the DIABIMMUNE Study Group suggests that type 1 diabetes may be related to changes in the body’s microbiome, which is the collection of bacteria and other microbes that live in and on the body, especially in the digestive tract. Type 1 diabetes is not caused by poor diet and lifestyle factors.

Type 2 diabetes is primarily caused by a poor diet and lack of exercise, which causes insulin resistance (the cells inability to recognize the availability of insulin so it can use if for energy) and or an environment in which the pancreas doesn’t make enough insulin. Many type 2 diabetics have both insulin resistance and poor insulin production.

There are different types of diabetes. The three metabolic and genetic types are, type I, type II and gestational diabetes. Diabetes can also be caused by medical complications or pharmacological interactions. Steroid drugs such as prednisone raise blood sugars levels greatly.

Pre-diabetes is defined as elevated blood glucose levels, however, not at a level high enough to be classified as diabetes. A normal fasting blood glucose reading is below 100 mg/dl. A person with pre-diabetes has a fasting blood glucose level between 100 and 125 mg/dl. If the blood glucose level rises to 126 mg/dl or above, a person is classified as diabetic.  Pre-diabetes can raise your risk of heart disease and stroke by 50%.

If you are overweight, your risk of developing diabetes or metabolic syndrome is increased greatly. Excess weight is a contributing factor because the extra abdominal fat increases insulin resistance. If you don’t get some of the excess weight off, it is just a matter of time before you develop diabetes and potentially metabolic syndrome.

 

My Diagnosis of Diabetes

If you have ever had the misfortune to be diagnosed with diabetes or have one of your children diagnosed with diabetes, you know the feeling of doom and fear that permeates every cell of your being. It literally rocks you to the core.

I remember the day I was told by my doctor “Wally you have Type 2 diabetes” I was so afraid I didn’t eat for three days. I am serious; I just drank water and ate saltine crackers for three days!

My doctor at the time gave me a prescription for Metformin and told me to get a blood glucose meter and use it twice a day for a month and then come back for another appointment. There was no mention of changing my diet or exercising more. Just take the medication and keep coming back. This was 10 years ago. Within three months of the diagnosis my diabetes was gone to never return!

I had the prescription filled but it sits in my dresser drawer unused to this day. I keep it as a reminder of what could have been had I not read the side effects. The last sentence of the side effects said “MAY CAUSE COMA, MAY CAUSE DEATH!” I decided I didn’t want to die from the medication and I also didn’t want the destruction and death to my body that diabetes brings with it. I was determined to keep my feet, legs, kidneys and eyesight. I wanted to keep living! I had to decide the path I wanted to take. I made nutrition and exercise a priority and I eliminated my diabetes in a few short months!

That short introduction into my life of diabetes is the reality over 1.4 million people aged 18 to 79 deal with every year. That’s right, 1.4 million new cases of adult diabetes in 2014. In 1980 there were only 493,000 new cases of diabetes. It reached a high of 1.73 million new cases in 2010.

Diabetes in Children

Sadly, there is no routine screening by schools or doctors for diabetes in children unless their parents or siblings are overweight or have diabetes.  Before 1980 Type 2 diabetes in children didn’t exist. Type 2 diabetes was an adult condition. In reality there is no reason for type 2 diabetes to exist if we all stop eating the nutrient bankrupt, chemical concoction they call foods produced by the American food system and start exercising on a regular basis.

 

As obesity rates climb, the number of cases of diabetes, particularly in children, continues to climb. Type 1 diabetes is the most common form of diabetes in children under 10 years of age.  However, as type 2 diabetes rates continue to climb across America, the prevalence of type 2 diabetes in children is beginning to increase at a faster rate than type 1 diabetes. This is primarily due to the poor diet and low level of activity experienced by America’s children, which is the primary cause of type 2 diabetes across all age groups.

 

New projections indicate that, overall, the number of children 0–17 years with diagnosed diabetes will increase from almost 173,000 in 2010 to almost 288,000 by 2030. This translates to a 67% increase in the number of children with diagnosed diabetes from 2010.

 

Type 1 diabetes accounts for approximately 5 percent of all diagnosed cases of diabetes, but is the leading cause of diabetes in children of all ages. Type 1 diabetes accounts for almost all diabetes in children less than 10 years of age.

Diabetes is one of the most common diseases in school-aged children. Type 1 diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. Only 5% of people with diabetes have this form of the disease.

 

Carbohydrates and Diabetes

Let me make this statement. Not all carbohydrates are bad. In fact, carbohydrates are necessary for life and can help manage healthy blood sugar levels. It’s the type of carbohydrate that makes them good or bad. Carbohydrates from vegetables, fruits, whole grains, beans, peas and lentils are exceptionally healthy for us. The more plant based foods you eat the better you can manage your diabetes and even in some cases reverse diabetes.

Most people don’t realize this but flour even whole grain flour has a similar effect on the body as refined sugar has. In fact, white flour will raise your blood sugar levels faster than refined table sugar. The only flours that will not raise blood sugar quickly are flours made from sprouted grains, nuts and seeds such as almond flour and coconut flour and flour from legumes such as chickpea flour.

How to manage diabetes

If there is one disease or health condition where diet and lifestyle changes can be effective at reducing the risk or even reversing it’s symptoms, it is diabetes (type 1 excluded). However, eating with a purpose and making smart choices can help reduce the number of units of insulin needed by type 1 diabetic’s. Diet and lifestyle can certainly help reduce the medication needed to control it.

These are my recommendations for preventing and even reversing type 2 diabetes. My opinions are based on science and practical experience. I was once a type 2 diabetic and I have helped many type 2 diabetics become symptom free.  I have helped many type 1 diabetics learn to manage their diabetes better, requiring less medication. For most people these suggestions will offer amazing results if you put them into practice.

  • Eat more plant based food, the more vegetables you eat the better your results may be; all vegetables (except white potatoes), low sugar fruits, whole grains, beans and nuts and seeds.  Fill half your plate with vegetables such as broccoli, cabbage, peppers, fennel, radishes, celery, kale, avocados, asparagus, spinach, carrots, sweet potato, winter squash, onions, garlic, beets and leafy green vegetables etc… at every meal.
  • Eat 6 times per day. This helps keep your blood sugar stable by spreading out your food intake in smaller amounts.
  • At least 1/2 of your vegetables need to be raw for optimal nutrition.
  • Eat more high fiber foods, their fiber slows the absorption of their natural sugars.
  • Remove as much bread and cereal from your diet as possible. Only Ezekiel bread is recommended and no more than 2 slices per day.
  • Eliminate all grains except oats, real wild rice (its dark chocolate brown not tan or white) and quinoa. Even whole grains can create a quick rise in blood sugars. Wheat can make insulin resistance worse.  Eat no more than a total of 4 servings of grains per day. They create cravings by raising blood sugar.
  • Eliminate sugary drinks, soft drinks, and caffeine drinks and fruit juices from your diet.
  • Eliminate all dried fruit from your diet. Eat only fresh or frozen berries, apples, plums, peaches and pears.  Only 2 to 3 servings of fruits per day.
  • Coffee, even decaf will make diabetes worse.
  • Be aware that milk and yogurt contain lactose, a type of sugar in milk. 8 ounces of milk has about 12 grams of sugar. I recommend un-sweetened almond milk. It has no sugar. It taste great!
  • Eliminate fried foods, the extra weight they pack on adds to insulin resistance and in addition they can cause heart disease.
  • Learn and use the glycemic index and glycemic load.
  • Avoid simple carbohydrates. Complex carbohydrates are great fuel for the body. Aim to get 50% to 60% of your daily calories from complex carbohydrates, 25% to 35% from heart healthy fats and the balance from protein.
  • Avoid foods with more than 9 grams of sugar per serving.
  • Exercise for at least 30 minutes or more, five days per week. Work up to 1 hr. per day as a minimum. Exercise forces cells to use glucose (blood sugar) for energy.  Always check with your doctor before beginning an exercise program.
  • Eliminate as much refined flour and processed foods from your diet as possible. This means, chips, cookies, crackers, pastries, candies, pre-prepared foods like TV dinners, and the rice or pasta already spiced and flavored.
  • Reduce your intake of animal foods as much as possible particularly processed meats. There is a relationship between processed meats and diabetes.
  • Lose weight. Just a 10% drop in weight can make a big difference in your blood glucose readings.
  • If you smoke, please stop.
  • Alcohol is another form of sugar; eliminate it as much as is possible.

My Commitment To Help Those With Both Type 1 and Type 2 Diabetes

In 2010 I began developing a whole food formula nutritional supplement to help improve total body health. I developed it with many things in mind; two were diabetes and high cholesterol. One of the most prolific results we discovered through the testimonies of our customers was its ability to help lower and manage healthy blood sugar levels and cholesterol levels. The name of my product is Viveshake!

This is what some of our customers have had to say about Vive!

Victoria D.

“It’s been a little over 2 weeks and I have to say I feel better already! My sugar levels are much much better and I’m getting more and more energy every day! I love my Vive shake every morning and afternoon they taste amazing they have all the super foods I need to get energy for exercise; I drink it before I work out and it keeps me going! Three weeks ago my sugar was 345 at fasting and today is was 112!”

Luke R. 13 year old Type 1 diabetic triathlete

“I have been using their nutrition for my diabetes to keep my sugars stabilized during my long swim and training days. I have found huge success with this product and I’m looking forward to this years race season!”

Chris Clark  Type 1 Diabetic Triathlete

VIVE changed my life! It has been the near perfect nutrition for me as I train long hours and often hard sessions, and because of the natural ingredients and all NON GMO, Gluten Free, organic properties with low sugar.”

Additional testimonies

https://organicsportchic.wordpress.com/2016/02/11/vive-love-at-first-sip/

http://viveshake.com/category/blog/

http://www.viveshake.com/testimonials/

If you want to know more about Vive please visit us at http://www.viveshake.com

Healthy Wishes

Wally Bishop C.N.C

Nutrition and Health Coach

Vive Developer

“The statements on the website have not been evaluated by the FDA. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease”

The contents of the email or written communication are not medical advice and should not be considered as such!  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 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.

 

 

no cancerThis article about cancer is not opinion or editorial, its facts. There are many studies from highly respected Universities and Health Organizations that this information is available from. I have listed many of the studies in this document so you can fact check for yourself if you wish.

Let me say to everyone of you that is dealing with cancer today, I pray for a healing outcome for you. Truly, I want you to be well and have vibrant health. To those of you that have lost friends and family to this terrible disease I am very sorry for your loss.

Every month is a focus for a particular type of cancer. The month of October is National Breast Cancer Awareness Month and National Liver Cancer Awareness Month.

I deal with a lot of people with cancer in my business as a health coach. For every person it is a unique situation. But regardless of the type or situation it still brings the same paralyzing fear of the unknown. Cancer affects the very young to the elderly, the rich, the poor and every religious and ethnic group in the world.

It’s difficult to put a fence around understanding cancer because there are so many different types and variants within the different types of cancer.

Our lifestyle plays a role as well. However, even those living a lifestyle that reduces the risk of cancer are not totally free from the risk of developing cancer.  We all know people that eat cancer-promoting foods, smoke, are sedentary, drink alcohol like crazy and live stressful lives that live to be 90 years old.  They are not the norm when it comes to cancer and heart disease..

So what do we know? Cancer can be caused by the consistent exposure to certain chemicals over time. Like those in cigarettes, industrial chemicals, petrochemicals, pollutants in the air we breathe and toxic compounds in the foods we eat and drink. There are ten’s of thousands of these chemicals in our world today.

These chemicals can damage the DNA in the cell so that at some point they mutate to a cancerous state. These are called carcinogenic compounds.

Cancer can be caused through genetic expression. Some people have genes in cells that are more predisposed to become cancerous.

Some genes wake up and through genetic expression cause the cell to become sick, then replicate to a sicker cell and then eventually become a form of cancer. Carcinogenic compounds in what we breath, touch, eat and drink can also cause the predisposed gene to wake up and become cancerous.  The chemicals in these foods promote the expression of genes that cause cancer.

We know stress and obesity both play a role in promoting cancer. Add these with the other factors listed above and you may set up the perfect storm for developing cancer of some form in your lifetime.

Like wise, we know there are compounds in certain foods that can suppress the expression of those genes that may cause cancer.  We know through studies that certain healthy lifestyle principles such as eating a mostly plant based diet, exercising, reducing weight to normal levels, avoiding chemical laden foods, reducing stress and stopping smoking greatly reduce the risk of getting cancers.

Interestingly, those same healthy lifestyle principles also reduce the risk of almost every other disease and illness that are the biggest takers of life in America.

How Can We Help Prevent Cancer?

Studies tell us that an abundant consumption of plant-based foods has a chemo protective effect in our body.  There are chemicals and compounds present in plant foods that block precancerous cells from developing into malignant cells.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231485/

“The field of investigation of the role of nutrition in the cancer process is very broad. It is becoming clearer as research continues that nutrition plays a major role in cancer. It has been estimated by the American Institute for Cancer Research and the World Cancer Research Fund that 30–40 percent of all cancers can be prevented by appropriate diets, physical activity, and maintenance of appropriate body weight. It is likely to be higher than this for some individual cancers.”

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

There are also plant compounds that reduce chronic inflammation, which is thought to be a major cause of some cancers.

There is much evidence that the American diet (also known as the Western diet) is rich in cancer promoting chemicals through food ingredients such as excessive sugars, artificial sweeteners, artificial coloring agents, preservatives, stabilizers, flavor enhancers, trans fats, and other additives that promote cancer and other illnesses and diseases. Additionally, the American diet is rich in Omega 6 fatty acids that are pro-inflammatory and deficient in Omega 3 fatty acids, which are anti-inflammatory.

The American diet is rich in read meat, processed meats, fast foods, salt and chemicals.  To reduce the risk of cancer the intake of these foods should be greatly reduced.  https://www.ncbi.nlm.nih.gov/pubmed/20695357

Lifestyle Changes/ Foods to Eat and Drink to Reduce Your Risk

·      Exercise at least 30 minutes daily (yoga, walking, tai chi, swimming cycling)

·      Limit and remove stress by adding laughter and love to your life.

·      Limit alcohol intake

·      Limit saturated fat intake

·      Limit processed food intake

·      Avoid dairy (there is a link between some cancers and dairy consumption) http://www.drweil.com/health-wellness/body-mind-spirit/cancer/does-milk-cause-cancer/

·      Limit the intake of refined grains (they increase insulin which has a tie to increased cancer risk) http://www.lifeextension.com/Magazine/2016/6/The-Insulin-Cancer-Connection/Page-01

Food preparation

There is a role in food preparation that can cause advanced glycation end products (AGE’s) in our foods. These can also be tied to cancer.  That’s another subject for another blog, which you can find at this link. https://webndbitesoflife.wordpress.com/2011/05/24/what-are-you-eating-better-find-out/

The following foods, herbs and spices have anti-cancer properties and should be a part of your regular dietary routine.

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

 Anti-cancer vegetable foods

·      Leafy Greens like kale, spinach, collards, mustard greens, romaine, watercress

·      Cruciferous vegetables: broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy and collard greens

·      Artichoke

·      Asparagus

·      Carrots  (most powerful when cooked)

·      Peppers of all kinds

·      Radishes

·      Winter squashes

·      Tomatoes (most powerful when cooked)

·      Onions

·      Shallots

·      Garlic

·      Mushrooms (particularly shitake, button and Portobello)

Fruits

·      Berries of all types (particularly blackberries and black raspberries)

·      Cherries

·      Apples

·      Red and purple grapes

·      Grapefruit

·      Pineapple

·      Lemons

·      Limes

·      Dates

·      Pomegranate

Legumes

·      Beans, lentils and peas

Nuts and Seeds

·      Ground flax seed (great source of omega 3’s)

·      Chia seeds (great source of omega 3’s)

·      Walnuts  (good source of omega 3’s)

·      Brazil nuts (limit to 1 ounce daily only) extremely rich in selenium

Antioxidant Rich Drinks

·      Dark chocolate (85% dark or higher) raw cacao powder

·      Green tea

·      Coffee

·      Matcha tea

Spices (all spices are cancer protective, I am listing the most popular)

·      Basil

·      Cumin

·      Turmeric (Curcumin is the anti cancer compound in turmeric)

·      Ginger

·      Cinnamon

·      Nutmeg

·      Clove

·      Coriander

·      Thyme

·      Rosemary

·      Cardamom

·      Black pepper

 

·     Probiotics or fermented foods should be consumed on a regular basis. https://www.ncbi.nlm.nih.gov/pubmed/25575572
https://www.ncbi.nlm.nih.gov/pubmed/20187714

 

If you want more information on alternative cancer information please feel free to contact me.

 

Eating a cancer preventive diet can greatly reduce your risk of getting cancer.  Many studies point to an increase of plant based foods as being cancer protective.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
http://cebp.aacrjournals.org/content/22/2/286
http://www.pcrm.org/health/diets/vegdiets/vegetarian-foods-powerful-for-health

 

Leave the processed and refined foods alone, laugh and love often and eat abundantly from Mother Nature!

 

Healthy wishes

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

 

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

Sources:

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

http://cebp.aacrjournals.org/content/22/2/286

http://www.pcrm.org/health/diets/vegdiets/vegetarian-foods-powerful-for-health

https://www.ncbi.nlm.nih.gov/pubmed/25575572

https://www.ncbi.nlm.nih.gov/pubmed/20187714

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

http://www.lifeextension.com/Magazine/2016/6/The-Insulin-Cancer-Connection/Page-01

http://www.drweil.com/health-wellness/body-mind-spirit/cancer/does-milk-cause-cancer/

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

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

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

jackfruit-in-half  You may have never seen or heard of Jackfruit. I hadn’t until a month or so ago. Karen (passionate cook and foodie), our office manager and crazy impersonator of Julia Childs  brought one into our office and I was rather amazed.

It’s huge!! Don’t let it’s size intimidate you. They can weigh over 50 pounds. Most often what you find in the stores weigh between 10 and 15 pounds. When you cut open the jackfruit you will see pods of darker yellow/gold flesh surrounded by fibrous flesh that you couldn’t eat if you wanted to. The seeds are also edible and nutritious. Jackfruit is a member of the latex family. If you have latex allergies you should avoid the jack fruit.

The ripe fruit taste surprisingly like Juicy Fruit gum. Yes, it’s a bit different but good. The fruit is also edible unripe and has more of a meaty savory flavor.

So what does the Jackfruit offer? Actually, as you read on you will find it is a powerful super-food with great health benefits!

Jackfruit is rich in many nutrients and powerful antioxidants. It has Vitamins A, B1, B2, B3, B6, C and the minerals, iron, calcium, magnesium, potassium, phosphorus, zinc, copper, sodium and manganese. Additionally, it is very rich in many diverse antioxidants that protect cells from aging, cancer and the cellular destruction from toxins.

  • Jackfruit can strengthen the immune system
  • Jackfruit can protect against cancer
  • Aids in digestion and helps improve digestive health
  • Is great for cardiovascular health
  • Its have great health benefits for the eye’s and skin
  • Can boost energy levels
  • May help lower blood pressure
  • Help lower cholesterol
  • Can help control and improve asthma
  • Helps strengthen the bones
  • It can help prevent anemia
  • It can help keep up and improve thyroid function
  • It can help boost nerve function because it has acetylcholine!
  • It has anti viral properties!

Jackfruit has a wide range of antioxidants also known as phytonutrients. Some of those found in jackfruit are lignans, isoflavones, cartanoids and saponins and these have health benefits that are wide-ranging. These phytonutrients have anticancer, anti-hypertensive (high blood pressure), anti-ulcer and anti-aging properties. The antioxidants found in jackfruit can prevent the forming of cancer cells in the body, can lower blood pressure, can fight against stomach ulcers, and can slow down the aging and destruction of cells that make the skin look young and vibrant. Jackfruit also has niacin known as vitamin B3 which is necessary for energy metabolism, nerve function, and the synthesis of certain hormones.

At present, there is great interest in the scientific community in the functional properties of jackfruit because of its antioxidant, anticancer potential and ability to fight vascular diseases and skin diseases. The jackfruit could be considered a functional food because it has valuable compounds in different parts of the fruit that provide medicinal benefits. All parts of the jackfruit including, leaves, stems and seeds are edible and have medicinal properties.

If you feel adventuresome and want a great culinary experience go buy a jackfruit, enjoy it and then tell me what you think about jackfruit!! You will most likely find jackfruit in Asian supermarkets.

To a Long and Healthy Life!

Wally Bishop

Integrative Nutrition Health Coach

www.boundlesshealthcoaching.com

Viveshake Developer

Sources

http://onlinelibrary.wiley.com/doi/10.1111/j.1541-4337.2012.00210.x/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156450/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4009199/

https://www.researchgate.net/publication/51521861_Nutritional_assessment_of_a_jackfruit_Artocarpus_heterophyllus_meal

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 give you advice on what is safe and effective for your unique needs.

 

gwen-and-wally-evening-ride-4-2016

Out for a ride on a late afternoon!

November is a special month for Gwen and me. Ten years ago in November of 2006 we began a new life journey. Of all the times to begin a lifestyle change why would God pick November? Really, the food, the smells, the social events with food!

I didn’t even know I was on a new journey until about three months into it. God can be sneaky! What a journey he had planned for us. He started the journey for us and we had the desire to keep it going!

To say I am thankful, full of gratitude, joyous and humbled by my experiences and journey over the past ten years is really, honestly an understatement. There are no words expressive enough to convey the feelings I get when I wake up every morning with a renewed spirit and health. There are days that I am overwhelmed with gratitude just driving down the road. If you haven’t experienced sitting on the cliff looking at death it would be hard for you to imagine it. Those of you that have stared at death know exactly what I am trying to convey. Today, I have a body free of disease and illness. I no longer sit on the sidelines and watch everyone else play in life. I am now a player in life! Thank you God!

You may not be a spiritual person and I respect that. However, I am a deeply spiritual man with roots that run deep in my beliefs. I know the past 10 years has been an act of God, not of my own. You need to understand, I wasn’t interested in a wellness journey and the thoughts were not even on my mind, but it happened. I had given up on myself because I was a miserable failure at dieting. God had a different plan however. Gwen was the catalyst that produced the miracle for both of us.

team-vive-crazy-face

Our Tribe-Team Vive and Friends

Just to give you an idea of the amazing transformation and journey we were blessed with;

Gwen has lost almost 90 pounds and I have lost over 220 pounds. We both kicked disease and illness to the curb in ways doctors say can’t be done. Gwen suffered from severe fibromyalgia, IBS, depression, memory loss, pain and anxiety ten years ago. Now, Gwen regularly rides her bicycle 3 days a week up to 30 miles at a time. Gwen’s longest bicycle ride has been 86 miles, yes 86 miles in one day! Nine years ago I was a type 2 diabetic and suffered from other multiple adverse health conditions. I have done multiple 100-mile bicycle rides and regularly ride 100 to 150 miles per week. We were two people on the precipice staring at disease, misery and eventual early death.

We invite you to start your own journey and we would love to help you.

The Power of Choice

The Power of Opportunity

More of the story later.

Wishing for you the very best in health!

Wally Bishop C.N.C.

Integrative Nutrition health Coach

www.boundlesshealthcoaching.com

https://www.facebook.com/wallybishophealthcoach/

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.

If you are sitting at home feeling helpless and defeated because you are suffering from some condition you think you can’t overcome or learn to live with, please read this story. Obviously, some conditions can’t be changed but you can learn to live with them, and to have a vibrant life with them. You are YOU, not your condition. You are stronger than you think, you have more in you than you can imagine! And many conditions can be changed, improved and even reversed if you take the steps to make the change happen!

My Humble Beginnings

Team Vive and Friends Loving Life!

Team Vive and Friends Loving Life!

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.

I want to tell you how cycling (the greatest form of exercise for total health, just in 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 to my first ride was a living hell, as I struggled overcoming a form of temporary paralysis called Guillian Barre Syndrome (GBS). Overcoming obesity was very easy compared to overcoming GBS.

In May of 2010 I was diagnosed with Guillain–Barré Syndrome. GBS is a form of temporary paralysis that affects the Central Nervous System (CNS). In addition to causing a severe weakening of the muscles in the arms, hands, legs and torso, it can also affect pulse, 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. 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!!

Doctors do not know the exact cause of GBS, 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 was the worst experience of my life. It leaves you feeling helpless and hopeless. I had to relearn to do the simple things we do to live everyday; like walking, tying shoes, eating, buttoning a shirt, bathing, putting clothes on. Hopefully you get the picture. Additionally the pain caused from nerve damage was unbearable during times. 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! Truthfully, 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 God’s help to overcome GBS. I was not going to just sit back and just become a statistic of GBS.

Two Years Later

Gwen and I had bought a couple of run around town bikes a year or so earlier, but 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 were 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 that 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 maybe not at all. My body needed 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. When 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!

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

Out of the horrific condition called GBS, a team of more than 30 cyclists (who ride together every chance we get) has blossomed. 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 for cycling and enjoy this great sport. Our team is called Team Vive. We celebrate life and every moment it brings.

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

To A Long and Healthy Life!

Wally Bishop

Integrative Nutrition Health Coach

Viveshake

bhc-logo-blueberries

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.

We all know the perils of sugar. We have discussed the negative health effects of excessive sugar intake, more times than I remember, and we will continue to hammer that message home. Although sugar is necessary for life and can come from healthy sources, when it comes from the wrong source or is in excess, it causes a cascade of long term, acute, and damaging effects to our health.

We also know that artificial sweeteners are even worse for our body. Most are excitotoxins (causing symptoms similar to MS and Parkinsons disease), and others destroy our good gut flora. One sweetener is even made from the poop of e-coli bacteria. Yes! You have been eating poop from e-coli bacteria, when you eat this particular artificial sweetener.

So, what could we use for sweetening our foods in a healthy way?

DATES!!  The wonderful middle eastern fruit. Itdates could be one of the most perfect foods on the planet! There are many varieties of dates. They are actually called date palm fruit. The most common varieties are ‘Amir Hajj’, ‘Saidy’, ‘Khadrawy’ and ‘Medjool’. They are popular for their rich taste, flavor, and superior quality. The most common found in the US, are Medjool dates.

Although Dates are more than 70% sugar, they actually lower cholesterol and triglycerides, all while not raising blood sugar levels. It’s amazing that dates can contain so much sugar, yet, not have a negative effect on blood sugar levels. Every person is different, so dates may effect your blood sugar differently than other people. Because dates are so rich in sugar, don’t over consume them. A little goes a long way. Dates are a rich source of fiber which helps reduce the blood sugar impact of the natural sugar in dates.

Companies have tried to copy the effects of dates powerful compounds, but can’t. This is because the healing properties only work by having the supporting nutrients and phytonutrients found in the date.  A study published by Bio-Med Research International, discusses the use of one of the antioxidants contained in dates (anthocyanins), for medical purposes.

An excerpt from the study;

  • “There are at least four primary obstacles that have impeded the formulation, by medical professionals, of robust dietary or prescriptive guidelines on consumption of anthocyanins. Probably the most complicated piece of the puzzle is that, in terms of biological activity in the human body, an anthocyanin pigment is (almost) never acting independently. Typically, anthocyanins and other flavonoid components, or anthocyanins and other nonflavonoid phytochemicals, are interacting together in order to provide full potency. Interactions between phytochemicals within a plant are a key evolutionary strategy for the host plant.” https://www.hindawi.com/journals/bmri/2004/673916/abs/  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/

Dates are rich in many nutrients including the B vitamins; thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folic acid, choline, and vitamins A and K. Dates are also a good sources of minerals like phosphorus, zinc, magnesium, calcium, potassium, manganese, and iron. Dates are rich in a particular group of antioxidants called anthocyanins.   Anthocyanins are much more bio-available than other flavonoid antioxidants.

date-treeDates have an amazing array of health benefits. Much of it could be due to the combination of the many vitamins, minerals, and other phytonutrients like the antioxidants it possess. Date’s health benefits can be verified through many publicized studies.

Some of the health benefits from eating dates are:

  • Improved digestion
  • Improved elimination
  • Improved immune function
  • Antibacterial properties
  • Better blood sugar and diabetes management
  • Lower cholesterol
  • Lower triglycerides
  • Reduced risk of heart disease
  • Reduced risk of arterial disease
  • Reduced risk of some cancers
  • Improved detoxification
  • Help prevent anemia
  • Reduce the risk of stroke

Dates provide many health benefits, add rich flavor to meals and are a great snack!!

Healthy wishes,

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

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

  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112406/ (diabetes)
  2. http://www.ncbi.nlm.nih.gov/pubmed/22214443 (medicinal food)
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/ (anti-cancer-anti-inflammatory-)
  4. http://www.ncbi.nlm.nih.gov/pubmed/12850886 (the perfect food)
  5. http://www.mdpi.com/1422-0067/16/12/26210/pdf (anti-Cancer)
  6. http://www.ncbi.nlm.nih.gov/pubmed/19681613 (lowers cholesterol and triglycerides)
  7. http://www.ncbi.nlm.nih.gov/pubmed/27023514 (anti-bacterial e-coli-staph))
  8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4473134/ (improves gut flora and colon health)
  9. http://www.ncbi.nlm.nih.gov/pubmed/26952177 (antibacterial)
  10. http://www.ncbi.nlm.nih.gov/pubmed/21280989 (helps with labor and pregnancy)
  11. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html
  12. http://www.healthambition.com/health-benefits-dates-fruits/
  13. http://www.orac-info-portal.de/download/ORAC_R2.pdf
  14. http://www.ncbi.nlm.nih.gov/pubmed/22211184  (Benefits of anthocyanins in cardiovascular disease)

We also know it as the very nutritious avocadoAVOCADO!! Avocados are packed with many health providing compounds and nutrients. There are many different varieties but I like the Hass avocado the best. Avocado’s are on the clean 15 list which means you don’t have to worry so much if they are organic or not. But always wash your produce very well regardless.

The avocado is the fruit of the avocado tree. Most people think fruits must be sweet, but that’s not always the case. Avocados are not alone as a non-typical fruit. There are many others and we will save that for another blog.

Unusual facts!

I want to make a little deviation from our subject of avocados. Tomato’s are also a fruit, technically that is. However, the U.S. Supreme Court ruled on March 3rd, 1883 that, for purposes of the Tariff Act of March 3, 1883, tomatoes are vegetables. There decision was based purely on the fact that tomatos are used most often in a meal and not dessert. Not to be out done in the way of government over-site and crazy decision-making, in 2011 Congress essentially declared a school cafeteria slice of cheese pizza equivalent to a serving of vegetables.  They said it qualified as equal to a serving of vegetables which is 1/2 cup even though the pizza only had 1/8 cup of tomato paste.  This was brought about by pressure from lobbyist for 2 big agricultural companies. Yes a vegetable, what a colossal blunder! Really, cheese pizza a vegetable!

Back to avocados.

Wally, wait Avocado’s are high in fat and calories and fat and calories, well makes us fat. Non-sense, fat does not make us fat! If you have been following me for very long you know that sugar is what makes us fat. We need fat in our diet but we want to consume heart healthy fats like those in an avocado. Fat is essential for the absorption of many nutrients, it is satisfying and filling. Avocado’s have mostly monounsaturated fats which are the very heart healthy type of fat. Up to 50% of our calories could come from healthy fats and we would be healthier overall.

Avocados are rich in fiber, one of the highest fiber content foods and we know fiber is very important for our health. One of the types of fiber in avocados is soluble fiber, which feeds the good bacteria in our gut. Fiber also helps keep us regular, which is important for moving toxic materials out of our bodies.

Because of the fat and fiber in avocados, they may help with weight loss. In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado. Then they were asked a series of questions related to hunger and satiety. The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours. Now, certainly this is one study and hardly scientific but it does show that for some people the fiber and fat content will help curb appetite which may lead to weight loss.

Avocados have minimal taste, which makes them great to make soups, thicken sauces and smoothies and create healthy spreads to replace mayonnaise. Avocados are rich in fiber and very healthy monounsaturated fats. Which make them satisfying and filling. The fat in avocado’s help our body absorb and use antioxidants from the carotenoid family better, up to 6 times better in fact! Avocados are rich in many antioxidants from both the carotenoid and flavonoids family. Avocado’s are rich in phytosterols which studies show help lower LDL or the bad cholesterol and raise HDL or the good cholesterol.

They are richer in potassium than bananas and loaded with many B Vitamins.

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • They also provide smaller amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

When you look at the overall benefits of the avocado we can without a doubt state:

Avocados

  • Provide heart health benefits
  • Provide cardiovascular health benefits
  • Provide anti-inflammatory effects
  • Help balance blood sugar levels
  • Help balance our gut flora
  • Help keep our digestive tract clean
  • Help boost immune function
  • Help our skin stay soft
  • Help lower cholesterol and triglycerides
  • Provide anti-oxidants that protect our skin, eyes and brain
  • May help reduce appetite

Tips on eating avocados

The silky flesh of an avocado can turn brown very quickly from oxidation. You can slow this down greatly by squeezing or mixing a little lime juice (may favorite with avocados) or lemon juice with it as soon as you open it or mash it up.

aAvocado peeling techniqueThe best way to peel an avocado is what the California Avocado Commission has called the “nick and peel” method. In this method, you actually end up peeling the avocado with your hands in the same way that you would peel a banana. It’s easy. The first step in the nick-and-peel method is to cut into the avocado lengthwise, producing two long avocado halves that are still connected in the middle by the seed. Next you take hold of both halves and twist them in opposite directions until they naturally separate. At this point, remove the seed and cut each of the halves lengthwise to produce long quartered sections of the avocado. You can use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would do with a banana skin. The final result is a peeled avocado that contains most of that dark green outermost flesh, which provides you with the best possible phytonutrient richness from the pulp portion of the avocado.  Source http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

How to select an avocado

Avocado ripening stagesJust grab one and squeeze, but gently! If you squeeze a ripe one too hard get ready for a handful of avocado mush! A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks.  Hold the avocado very gently in your palm and begin to press very gently against its surface. A ripe avocado will yield to very gentle pressure, without feeling squishy. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week.

Avocado recipes

https://www.avocadocentral.com/avocado-recipes

Avocado’s are great for you, can be used in a variety of ways and take little preparation. Give them a try and make them a part of your diet!!

My favorite sandwich spread, mash up an avocado with lime juice, a pinch of cumin, sea salt, black pepper, spread on a sandwich with tomato, spinach, sprouts, sauteed portobello mushroom (onion optional) and enjoy!

Healthy wishes

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

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

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