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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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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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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/

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Medical $We have just celebrated the Forth of July remembering and honoring our forefathers and the courage and sacrifices they gave to make America a free nation. Today, I hopefully will entice YOU AND ALL AMERICANS to fight for your independence from the bondage of disease and illness that is at an all time high in our country.

Most of you are shackled to a system that is designed to make your sick. I know it’s very hard to believe, but you are.  If you want your Health Independence keep reading. The richest man in the world cannot buy this freedom for himself or anyone else. You must choose it and earn it.

This article may stir the pot a little but the truth is, well, the truth. I simply tell it like it is.

If you are eating the Standard American Diet, the odds are great your health is going to suffer. At some point you will become enslaved to the system — yes the processed food, medical and drug system. It is designed to take your money and keep you dependent on the system.

Without wellness (a state of optimal health) what freedom does your body give you to enjoy the privilege of being an American? Can you hike for 4 miles? Could you walk to the top of the Empire State building? Could you play and walk 18 holes of golf? How about ride a bicycle for 20 miles? Or the most joyous of all, play baseball, soccer or basketball with your children or grandchildren without feeling like you are going to die? To me this is freedom. If you can’t, you are a spectator sitting on the sidelines watching because most likely you are shackled to the couch or chair by your diet and lifestyle. You are in the system!

I am not writing this article to take a shot at those who work in the medical field. I have many friends who are nurses, doctors, dietitians, physical therapists and other clinicians who really care about your health.  I respect their field of work and respect them. This is totally about America’s system. Many have left their fields to pursue their crafts in the traditional way, which is the natural way, and I applaud them for the courage to take a stand on their beliefs.

In 2006 I began a quest for independence from morbid obesity, diabetes, high blood pressure, arthritis, sleep apnea, urticaria, rosacea, fatigue and lymphedema. I was like most Americans — addicted to America’s engineered foods, which enslaved me to the system. I was given prescriptions and told to come back in the next three months for more tests and prescriptions. This had been going on for years and it wasn’t anything new because all of my friends and family were in the same system. It’s what every American expects, right, as we get older we expect our quality of life to suffer and we will need medications for almost everything. At some point we will become invalids and need to occupy a nursing home or an assisted living facility. If we are very fortunate we will have the luxury of casting the burden on our children to take care of us. It’s the American way and that’s exactly what the system wants you to believe. They are banking on it! America’s system is the only one I know of that makes more money as you get sicker. There is no financial incentive for the system to make you healthier. I was never told I could opt out the system and how.

How did it get this way?

Designed Addiction

Designed Addiction

Our government subsidizes processed and refined (engineered foods) unhealthy foods making them very cheap for Americans to buy. Our government provides little to no subsidies for healthy foods. These engineered foods are designed to be addicting and unhealthy. Shocking isn’t it? Food companies actually hire neuroscientists who use test subjects to see which blend of food chemicals will cause an addictive like response in your brain. It’s called the bliss point. If you check the ingredient list for some of these foods and compare them to the same foods by the same manufacturers in other countries like the UK, the ingredient list is much different. How is it different? The UK ingredient list doesn’t have 99% of the toxic and unhealthy ingredients in the food you buy in America.  Which means, if they can make the same food in the UK without the toxic ingredients, then they could, if they chose to, make it much healthier for Americans. The questions is, why are they doing that to us? It’s the system my American friends.

These engineered foods are nutrient bankrupt contain toxic, illness promoting ingredients. Since our bodies need nutrition to function and heal, over time, we begin to feel the effects of slowly loosing our health. You visit your doctor and he say’s “great news we have a medication that will help you manage that condition.” Pay attention – the doctor isn’t referring to reversing the condition or eliminating the problem – he is focusing on diminishing the SYMPTOMS. As time goes by you develop more conditions and need more medications. In a few years, you develop more serious health conditions. Now you need even more medications, periodic scans and tests. The really sad shocker is that some of the bad side effects of the earlier medications may have caused the new illnesses to develop.

Healthy food may have been cheap but now you are stuck in the system paying for medical bills, medications and health insurance.  In reality, the cheap food is super expensive. It just doesn’t have a warning posted saying “eat now and pay the real cost later.”

OPT OUT of the System

You have the opportunity to opt out of this system. Yes, you can really! The great news is you don’t need to be shackled by the system any longer.

How do you opt out? It’s a very complicated situation but the solution is very simple! . Stop buying the engineered foods full of chemicals and start buying the natural foods made by Mother Nature and get physically active. The more nutrition you feed your body and the fewer toxic chemicals you eat, the healthier your body will become.  I am living proof, as are millions of other Americans who have earned and won their health independence back.

America’s Standard Diet is the unhealthiest diet on our planet and is a major cause of disease and illness in our great nation. It has enslaved more than 70% of America’s population through illness and disease forcing you to spend your hard earned money on unnecessary drugs and medical visits. It also takes a large portion of your tax dollars to pay for the medical care of the underprivileged because they are also poor nutritionally.

Please start planning on your exit from the system. Sadly, the system won’t miss you because new babies are being born everyday that are already in the system.

I am very happy to see some media outlets also telling the real story about your food choices and your health. Read this article from CNN. http://www.cnn.com/2015/07/07/health/western-diet-health/index.html

Please join me in this wellness revolution and have real food for your next meal and move more. If you do, and continue choosing real foods, you will be free of the system in no time!

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

Vive

The contents of this blog are 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.

 

Bliss point

 

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The Devil in Your Diet!

The Devil in Your Diet!

It’s addictive, white, accelerates aging, comes from a plant, impairs mental and neurological function, can destroy your brain, heart and organs, creates systemic inflammation, gives some people a buzz and destroys bodies. Am I talking about cocaine or sugar?

SUGAR!

People get addicted to sugar. They love the taste and the quick energy it releases. However they can’t see the pervasive damage being done to their blood vessels, brain, heart and other organs until its almost too late.

The first Guidelines for Nutrition was published in 1977 by the McGovern Report on Nutrition. When the many different food groups found out what the report was recommending (reducing the intake of saturated fats, meats, dairy, sugar and salt, they did what they do best, began lobbying Congress. This created a backlash from food manufacturers and those in Congress representing them.  After the lobbying the only meaningful recommendation was to reduce the intake of fats.  When the final report was released it provided a way for the Sugar Association to sale sugar as a way to replace fat. After all, fat has a lot of flavor. When you remove the fat from foods they become bland and people will not buy them. Replace the fat with sugar! What a great way to sell more sugar to food manufacturers. We went from eating 10 pounds of sugar a year in per person in the early 1900’s to over 150 pounds of sugar a year per person. Along with it came a great decline in our health and the rates of diabetes and obesity are at epidemic rates!

If you will take a look at the Nutrition Facts panel on food labels you will notice all categories on the label have % DV (this stands for percentage of daily value consumed per serving of that nutrition category). You will see it beside Fat, Saturated fat, Cholesterol, Sodium and Carbohydrate, but not sugar. How did they get away with that? MONEY! They actually lobbied Congress to make a recommendation in the report to state that 25% of daily calories should come from sugar. So instead, they didn’t recommend any intake level for sugar. Eat all you want!

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

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

The Effect

In 1980 there were no cases of Type II diabetes in children. By 2012 there were over 56,000 cases of childhood Type II Diabetes.

Heart disease, cardiovascular disease, obesity, diabetes and stroke rates have rocketed up the charts.

We now have infants being born with adult diseases.  A baby’s health is a reflection of what the mom has eaten ( the nutrition or lack there of ) and the toxins she has been exposed to, up to 2 years prior to conception of her child.

This may shock you, but I believe sugar and sugar like foods (processed flour products) are probably the biggest cause of all illness and disease. While table sugar has a glycemic index of 70, white bread has a glycemic index of 95. This means white bread turns to blood sugar even faster than table sugar! I bet you didn’t realize that.

Sugar creates so much stress on the body. It lowers the immune system, wrecks havoc on the hormonal system and creates systemic inflammation across the cardiovascular system. Sugar even turns cholesterol into a bad health issue. Cholesterol is not the demon it is made out to be. Its only when we eat so much sugar that cholesterol is released in larger amounts to patch damaged blood vessels caused from the sugar. We actually need cholesterol. The harm being caused from sugar is wide-spread and long-lasting.

Sugar has made its way into almost every food stuff man is processing and refining. Sugar is added to bacon. luncheon meats, mayonnaise, peanut butter, dried fruit, fruit juices, tomato sauce, spaghetti sauce, prepared foods, cereal, granola, cookies, flavored milk, soft drinks, coffee drinks and hundreds if not thousands of other foods. Milk has about 12 grams or 3 teaspoons of sugar per 8 ounce glass. Yogurt can have much more.

The purpose of the added sugar is to make you eat more of the food it is in. It’s all about money. If you keep buying it, the food manufacturers will keep selling it. Stop buying it and they will begin to make healthier foods.
Your best defense is learning to read food labels and being able to find all the different names of sugar. When reading the food label pay special attention to the serving size and the grams of sugar per serving. Try to limit the amount of sugar you consume to 6 grams or less per serving. Look for foods that have 4 or more grams of fiber per serving. Sugar should never be more than 10% of your daily calories. In a 2,000 calorie diet, that means no more than 50 grams of sugar. An 8 ounce glass of milk has 12 grams of sugar. An 8 ounce glass of orange juice can contain over 30 grams of sugar. A 12 ounce can of Coke has 42 grams of sugar.

Sugars Many Names

When reading the food ingredient list on the food label look out for these names. I would also include agave nectar as a sugar to avoid. It is higher in fructose that HFCS and is a processed sugar.

  1. Agave Nectar ( can be worse that high fructose corn syrup)
  2. Barley malt
  3. Beet sugar
  4. Brown sugar
  5. Buttered syrup
  6. Cane juice crystals
  7. Cane sugar
  8. Caramel
  9. Corn syrup
  10. Corn syrup solids
  11. Confectioner’s sugar
  12. Carob syrup
  13. Castor sugar
  14. Date sugar
  15. Demerara sugar
  16. Dextran
  17. Dextrose
  18. Diastatic malt
  19. Diatase
  20. Ethyl maltol
  21. Fructose
  22. Fruit juice
  23. Fruit juice concentrate
  24. Galactose
  25. Glucose
  26. Glucose solids
  27. Golden sugar
  28. Golden syrup
  29. Grape sugar
  30. High-fructose corn syrup (HFCS)
  31. Honey  (raw honey is best and used in moderation is very healthy)
  32. Icing sugar
  33. Invert sugar
  34. Lactose
  35. Maltodextrin
  36. Maltose
  37. Malt syrup
  38. Maple syrup
  39. Molasses  (molasses is a natural sugar containing many nutrients, use in moderation)
  40. Muscovado sugar
  41. Panocha
  42. Raw sugar
  43. Refiner’s syrup
  44. Rice syrup
  45. Sorbitol
  46. Sorghum syrup
  47. Sucrose
  48. Sugar
  49. Treacle
  50. Turbinado sugar
  51. Yellow sugar

These are the sugars I recommend (in moderation).

  • Raw local honey
  • Molasses
  • Organic evaporated cane juice
  • Stevia

 

Flour Based Products

Whole grain is better than white bread

Whole grain is better than white bread

Refined Flour (ground up grains) turns to blood sugar as rapidly as white table sugar! Most breads, cereals, cookies, crackers and pastries have a high glycemic value. They raise blood sugar rapidly. Not all grain based products have higher glycemic load values. Whole Grains when eaten in their natural form release sugars more slowly.  Steel cut oats have a lower glycemic load value that rolled oats.  Enriched and refined flours have little fiber allowing the starch to turn to blood sugar rapidly. Even whole grain breads can cause a quick release of blood sugar because part of the bodies digestive process has already been performed.  To my knowledge the lowest glycemic bread is Ezekiel Bread.

In summary, to reduce your risk of developing a sugar related disease or adverse health condition avoid or limit simple carbohydrates by eating more vegetables, fruits, beans and whole grains (limit to 2 servings per day if any). Use natural sweeteners, however, learn to enjoy foods that are less sweet. Break that sugar addiction, kick it to the curb and enjoy life.

Try these recipes for bread products using almond flour and coconut flour. They are gluten free and grain free. You might be surprised just how good they are!

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1530358   pizza crust

http://paleogrubs.com/pizza-crust-recipes  pizza crust

http://www.elizabethrider.com/almond-flour-bread-gluten-free/   bread

http://www.mynaturalfamily.com/recipes/grain-free/coconut-flour-bread-recipes/  bread

http://wellnessmama.com/2354/coconut-flour-pancakes/  pancakes

http://www.simplefoody.org/almond-coconut-pancakes-grain-free/ pancakes

 

I would highly recommend you read the book Grain Brain by neurologist David Perlmutter, MD, it could be a life changing book. Get away from sugar! It is a slow killer and will rob you of a long quality life.

Healthy Wishes

Wally Bishop C.N.C.

ViveShake.com

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

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This Doesn't Have to Happen But Can If You Ignore It!

This Doesn’t Have to Happen But Can If You Ignore It!

This article doesn’t apply to every over weight person.  But it might be just for you.

When I was at my heaviest weight, 450+ pounds I knew I was fat, that was obvious but I kept telling myself I am not really that big, I carry my weight well.  No one has said anything to me about my weight other than my doctor occasionally suggesting gastric bypass surgery but no other remedies. My friends still like me! Sure my knees and ankles hurt and I have trouble finding chairs to sit in but that was normal for me. Going from overweight to obese to super obese was normal for me as much as I hated it.  Over time the weight increased slowly without me noticing what was really happening, or was I just ignoring the elephant in the room. I guess I just learned to adjust my life around it instead of confronting it.

And them boom! My doctor hit me with the “D” word one day! I was now diabetic. I can’t tell you what a shock that was to me. I really thought I can stay this large and live to 90. The reality in my world was fantasy not fact or anywhere close to real. In fairness he did tell me at some point I would become diabetic but I chose to not believe him. Why should I? He hasn’t seemed concerned about my weight and other than high blood pressure and arthritis I wasn’t dying. I had ignored the elephant in the room for years. Now the elephant was looking me straight in the face and was demanding my attention.  OK, I thought, so what I have diabetes, millions do. (more denial) He prescribed the medication told me how to take it. I had the prescription filled and went home with the intentions of taking the medication………until I read the side effects! Wow, that woke me up from a deep obese hibernation.  The last symptom and most compelling of phrases hit me. It said so innocently “MAY CAUSE DEATH”! How is death a symptom? Death is finality, the end, the exit of breathing and smiling and laughing and life! The elephant in the room was raising his trunk and sounding a loud roar of warning. If the pills didn’t kill me my current condition would. I kept ignoring him for years and now I had to deal with him.

Any time we talk about weight challenges it can be difficult because we as overweight people can be easily embarrassed. It’s very personal. There is a stigma attached to our situation. However, let’s face it, no one grows up aspiring to be overweight or obese.  I certainly never intended to be this heavy and kept trying to pretend it didn’t matter if I was so heavy. But to my health and quality of life and those that loved and cared about me it did matter.

Stop ignoring the elephant in the room. He will eventually get your attention if you don’t. Acknowledge his presence then do something to get him out of the room.

Begin by taking a good long look at yourself in a full length mirror while absolutely butt naked (southern term). Take it all in and say today this is me. Accept this is you, today. If you need to cry, shout, fuss and get on your pity pot for about 10 minutes. Then get pissed off and angry that you allowed this to happen. No one else did it to you, you did it through choices you made.

Now, what isn’t your fault is a lack of healthy dietary and lifestyle knowledge. I had no clue how to eat healthy or live healthy. I was depending on my doctors to give me the knowledge to prevent or fix my situation. They didn’t have it.  If something isn’t working it’s our responsibility to seek out the knowledge to fix it or improve it.

How to get ride of the elephant!

  • Acknowledge him
  • Educate your self about healthy foods and food to avoid.  This blog is a great place to get this knowledge!
  • Fill your days with an abundance of highly nutritious foods, herbs and spices!
  • Stay active everyday by exercising and enjoying physical activities like walking, swimming and cycling.

My elephant was over 200 pounds of fat, diabetes, high blood pressure, sleep apnea, arthritis, etc.. and today he is gone!

Your NutriBullet, your juicer, your healthy diet and your legs are your ticket to a healthy body, mind and spirit.

Eat healthy, keep moving, make people laugh, be of service when possible, be grateful for everything and your elephant will become a picture of health!

I have gone from fat to fit and you can to!!

I conquered Paris Mountain!

I conquered Paris Mountain!

 

 

 

 

 

 

 

 

 

 

 

 

Healthy Wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

The contents of this blog are 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. Before exercising get your doctors approval.

 

 

 

 

 

 

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Oh I ate too much!

Oh I ate too much!

I still smell the pumpkin pie and turkey! I love this time of year. It rings of comforting nostalgia, the crisp air, Pumpkin pie, apple cider and cinnamon, can you smell it? I can close my eyes and think back to being 8 years old in moms kitchen and the aroma of pumpkin pie and sweet potato souffle make me smile, it just makes me feel good regardless what kind of life I am having. I also think the act of kindness and charity at this time of year seems to give a greater meaning to life. It’s not all about me, it’s about us.  There is much to be grateful for.

Some people don’t over do it and find way to have  a healthier Thanksgiving Day meal. This is just one day or at most one weekend of a change to your normal healthy (hope you are eating healthy) dietary routine. Don’t get all worried about it. Enjoy it, try not to over do too much and get back to normal as soon as you are able.

However, if you feel like your body is sluggish and you over did the food this is a great way to get  your body back to form and feeling better.

For many of us, the Thanksgiving week-end is a detour to our bodies normally dietary intake. We end up eating a lot of foods that pollute our bodies. Regardless how hard you try you must give in a little to those sumptuous tasting yet not very healthy foods,  it’s Thanksgiving after all. After three or four days of eating a few of the normally avoided foods my body is rebelling and I feel bloated and heavy and I can’t wait to get back to a clean body.  Frankly, by the time Sunday arrives I have had enough and my body is in shock from all the calories, simple carbohydrates and excessive protein. For those of you that eat fairly healthy and would like to get your body back to normal as quick as possible try this short and simple approach.  If you don’t eat healthy this would be a good way to start.

This is not intended to be a total body cleanse. If you have been eating a poor diet for a long time you will need to do a different and more intense cleanse,  however that type of cleanse should only be done under the supervision of a qualified health professional.

The question is, how do we get our bodies back to normal as quick as possible after the holiday? It’s fairly simple. We need to aid our body in cleansing out the junk through a light diet and exercise. The diet will help in the cleanse and exercise will get our lymphatic system moving the junk out. The lymphatic system is part of our cellular waste and toxic material removal system. It relies totally of the movement of our muscles to pump our lymphatic fluid throughout our body. Unlike our circulatory system that depends on our heart, our skeletal  muscles do the job for the lymphatic system. For example; when your arms and leg muscles contract, they squeeze the lymphatic fluid through the lymphatic system. The body is so amazing.

An infrared  sauna can also help remove toxins through your sweat.

Suggested Dietary Changes for 3 days

Day 1 Healthy Liquids Only  (Vive!™ ,cleansing lemonade, warm green tea)

Day 2 Healthy Liquids and select vegetables and fruits only

Day 3 Healthy Liquids, select vegetables, fruits and a few cooked vegetables.

Day 4  Slowly add other healthy whole grains, beans and nuts and seeds back to your diet.

Recipe; Cleaning Lemonade  ( taste very good, you can drink this everyday if you wanted to)

  • 110 ounces of purified water or spring water
  • 1 to 1.5 cups fresh squeezed lemon juice  ( I use the juice and pulp from 7 lemons )
  • 6 ounces of Bragg’s apple cider vinegar
  • 1 cup raw honey
  • optional- 4 ounces of blackstrap molasses (this is optional) add to mix if exercising or sweating from working out or exercising
  • Stevia and/or xylitol as sweetener, sweeten to your taste preference

Warm Green Tea (if you can get Matcha tea it is even better!)

My Cleansing Routine

Day 1

On Monday I will start a liquid only diet for 24 hours. The contents for my day are; Vive!™ , the cleansing lemonade and warm green tea. My diet will consist of 2 scoops of my Vive!™ with 12 ounces of water 3 times that day, 40 ounces of cleansing lemonade, consumed throughout the day and 24 ounces of warm green tea.  It does not matter when you drink the lemonade or green tea. The Vive!™ is taken at breakfast, lunch, late afternoon and early evening, no later than 7:00PM.

Exercise for 45 minutes to 1 hour, work up a good sweat. If you can only walk for 5 minutes, walk for five minutes 2 or 3 times every day and slowly build up your time till you can walk comfortably for 30 minutes at a time. Only exercise if you have your doctors OK.

Day 2

On Tuesday I will cut the Vive!™ intake to 2 times that day, will continue the cleansing lemonade and will add raw vegetables and fruit to my diet.  Continue to exercise and sweat.  If you have a NutriBullet put it to use making smoothies with veggies and low sugar fruits.

Breakfast is 1 Vive!™ shake

Mid morning snack will be a small to medium apple with almond butter.

Lunch, I will have a salad with spinach, romaine lettuce, orange bell pepper, carrots, zucchini squash, onion, radishes, broccoli, cauliflower, cherry tomatoes, and portabello or crimini mushrooms. Dressing will be balsamic vinegar and olive oil. You can add spices of your choice. If you prefer put it in the NutriBullet for a smoothie!

I eat a salad at least 5 days per week and some days I will have one at lunch and dinner! A salad is hard to beat for building health as long as you do not use unhealthy dressings.  A dressing high in sugar content or those that contain high fructose corn syrup can neutralize some of the health benefits that a salad provides. Using too much salad dressing, even a healthy one can sabotage the benefits from lower calories a salad naturally offers. Also look for salad dressings using olive oil in place of soy or other vegetable oils. They are healthier.

Mid afternoon I will have another Vive!™ drink.

Dinner, I will have another salad.

Mid evening  snack; a smoothie with 1/2 cup frozen strawberries, 1/2 cup frozen blueberries with 1 to 2 cups cup almond milk and stevia for extra sweetness. Blend and enjoy

Day 3

Vive!™ is consumed twice per day on going. I will continue drinking the cleansing lemonade ongoing, I like it.

I will add back a little cooked food to my diet. Cooked food is optional. There are many days I do not eat any cooked food. The schedule is the same as day 2 except for dinner. You can switch lunch and dinner at any time. Many people say it is best to eat your heaviest meals at mid day. I grew up eating my largest meal at dinner and most of the time I have continued that tradition.  It is best not to eat at least 2 hours before bed time.

Dinner;  steam 1 large head of broccoli, 1 cup asparagus spears,  then saute in olive oil 3/4 cup onions,  3 cloves of garlic, 1 cup of diced mushrooms, 1 whole red yellow pepper, 1 whole tomato (optional) and 2 cups diced purple cabbage.

Evening snack; mixed fruit

Ongoing days

Slowly add your normal foods back to your diet, hopefully healthy foods! Continue to drink at least 1/2  of your body weight in ounces of water per day.  Be sure to include beans, whole grains, nuts and seeds with your daily dietary routine, they provide great health benefits.  Exercise must be a regular part of your daily routine.

This is a great time to keep the healthy eating going. variety is the key to being happy when eating very healthy. Use a variety of Beans, lentils, nuts and seeds and a few whole grains along with your vegetables to keep meals interesting. If eating meats keep them free range and organic lean cuts. Fish should always be wild caught and eggs should be free range organic eggs.

Healthy Wishes

Wally Bishop C.N.C.

Vive!™

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

 

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The American Diet is Rich In Calories!

The American Diet is Rich In Calories!

Maybe, maybe not! There are differing opinions on the subject and truthfully there is no wrong or right answer.  The answer is subject to what works best for the person needing or wanting to lose weight.

I will say this however; it is very hard to become overweight or obese if 80% to 90% of your diet is healthy and vegetable based. Nutrient dense foods do not cause weight problems.  All the overweight and obese people I know did not get overweight eating healthy. No, they were all on the Standard American Diet (SAD) menu and didn’t move much.  Unfortunately, the overweight and obese don’t eat healthy.

If you need to lose say 15 to 20 pounds or do not have a weight problem then calorie counting probably isn’t an issue. So, if that is you, there is no need to count calories.  You should eat a wide variety of very healthy foods.  I say eat every color available every day as much as your wish!

However, if you need to lose 30 pounds or more, then I believe counting calories is a must, at least until you have established a healthy dietary and lifestyle foundation.

I see a lot of people with weight and obesity issues and there are some common things they share.  For the sake of this discussion, when I say overweight I am talking about people that need to lose a minimum of 30 pounds.

Every overweight or obese person I have counseled in the past seven years had the following traits;

  • They had no clue how many calories they should be eating or were eating.
  • They over consumed or under consume calories.  (yes, too few calories and your metabolism will stall preventing weight loss)
  • They had sedentary lifestyles.
  • They ate from the SAD menu.
  • They tried dieting multiple times with no permanent success.
  • They wanted a quick fix or a solution without having to change much in their life.

All of these points drastically affect the way we burn calories.  If you don’t know how many calories you actually should be eating you will never take charge of losing the weight.  Calories from nutrient poor foods equal substantial weight gain.

The mind-set of the obese or overweight person must change. For them every diet approach has been a failure for one reason. It was not a healthy approach they could center their life on forever.  They must accept that this isn’t about dieting or even their weight, it’s about living a healthy lifestyle.

They must erase bad habits that have been ingrained in them for years and teach them new approaches that can become ingrained healthy habits over time.  Once they have a good grasp of what a healthy diet and lifestyle is and they are living it comfortably, then calories aren’t so much of a concern.

And I know, some people say it stresses them to count calories.  However,

for them knowing their calorie budget may be a big part of the solution.

Focus on living a very healthy lifestyle and in most cases the weight issues will take care of themselves. (this does not account for medical conditions, see your doctor)

Just my opinion.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog are 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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Beautiful Superfoods!

Beautiful Superfoods!

I love fruits and know they can be incredibly healthy. They are rich of antioxidants, vitamins (except B12 and Vitamin D) and minerals. In addition they contain very healthy and important phytonutrients like antioxidants, malic acid in apples and coumarins in citrus fruits. Fruits help prevent aging, and may help prevent many different illnesses and diseases. Plus they taste great!

However in this part of the veggie world too much of a good thing can happen.  Although sugars have fructose, which doesn’t cause blood sugar spikes, they still contain plenty of sucrose and glucose (like table sugar), which do quickly raise blood sugar levels. Too much sugar can cause hormonal imbalances making it difficult to lose or maintain weight.  Sugars, particularly removed from their natural fibers (in the foods) can cause a rapid rise in blood sugar levels, then a rapid decline in blood sugar causing more cravings.

In my opinion, berries offer the lowest sugar and biggest nutritional bang for your calorie. Goji berries, blueberries, strawberries, blackberries etc. are super good for us. If you are eating bananas make sure they are green on they tips and bright yellow with no spots. Slightly green bananas have about half the sugar a ripe banana has.  Granny smith apples have less sugar than other apples have. Avocados, limes, lemons, grapefruit, papaya, peaches, plums, and berries are the lowest in sugar. While dates, cherries, apples, bananas, pineapple, grapes and mangos are some of the highest.

Dried fruits are extremely rich in sugars and should be avoided if you are trying to lose weight.

For anyone wanting to lose weight I recommend you consume no more than three (3) servings of fruit per day. And truthfully, I would prefer you only do two (2) servings a day until major progress is made in the weight loss.  Of course I do not recommend any fruit juice, it’s just way too much sugar.

A serving is one medium fruit (think apple, pear, peach, plum) or 1 cup of smaller fruits like berries.

Aim for 3 times more vegetables than fruit in your diet and you will be great.

Healthy wishes

Wally Bishop C.N.C.

WebND

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

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Think About It

Think About It

Yes, its sound’s like I have flipped out. Some one call the shrink for Wally!

Not so fast, I promise you it’s the truth. Do you know of anyone that is 30 pounds or more overweight and has only been on one diet? I haven’t.

I wish I could convince everyone that dieting is not the answer.  Most people just will not listen and they fail. I hope like crazy you listen to me.

Maybe you have gone about the weight problem the wrong way!! The term diet really means the foods you consume. However we also use the word “diet” to mean a temporary change to our present eating pattern or dietary routines to lose weight or improve our health. Then we go back to our old dietary ways.

Does it make logical sense to make a change in your diet and then once your goal is reached return to the dietary routine that cause the weight gain or health issue in the first place? NO of course not, but people do it. And they do it over and over and over. I did, until I discovered that dieting was really why I was failing.  I would diet and lose 50 pounds. Then I would return to my past way of eating and gain 70 pounds, lose 70 and then gain 90 pounds. Does this sound like it works? This type of approach is harmful and filled with failure. I must confess I was a Yo-Yo dieter.

If you are trying to lose weight, like most people, you are probably going about in all the wrong ways. Most people get so stressed about the commitment to losing weight, the stress alone sabotages the plan. You will most likely choose a plan or approach that either gets results very quick because you want to get it over and go back to your old diet right? Or you pick the diet that requires little change because you just can’t fathom getting ride of some of your foods or exercising! right?

You deprive yourselves of good flavors and starve yourselves to the point of quitting and a few months or a year later you start over.

And by the way, I would always use the excuse that my metabolism was the reason I couldn’t lose weight. That’s simply not true. It’s not an excuse! It may make losing weight slower to begin with but healthy living will turn that metabolism way up! I know, I used that excuse and it simply is false (except for a very small number of those with thyroid disease, even then it can be improved greatly). Now my metabolism is running like a Corvette instead of a Yugo.

The rest of the story tomorrow!

Healthy Wishes

Wally Bishop C.N.C.

Vive

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

 

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