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Posts Tagged ‘weight loss’

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

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

My strict requirements included:

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

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

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

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

A few examples of our quality commitment:

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

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

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

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

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

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

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

Healthy Wishes

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

Integrative Nutrition Health Coach

Vive! Developer

viveshake

wellnesswithwally

@WallyBishopCNC

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

Sources

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

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

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

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

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

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

 

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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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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.

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Unless you want to reduce inflammation, reduce pain, reduce your risk of cancer, heart disease and diabetes and many more health benefits!!! Red and black raspberries

We have heard for so long about the anti-inflammatory and pain reducing effects of cherries, blackberries and blueberries but maybe we haven’t discussed Raspberries as a powerful anti-inflammatory, anti-aging and healing food. It’s time we do.

Raspberries come in different colors. Red is certainly the most popular but the black raspberry is more potent when it comes to anti-cancer health benefits. Eating either will give you a bounty of nutrition and anti-inflammatory benefits. Raspberries have been shown to inhibit the production of COX-I and COX-II enzymes resulting in the reduction of pain associated with arthritis, gout and other inflammatory conditions.

Raspberries are high in antioxidants, high in fiber, high in vitamins and minerals, boost immune function, build stronger bones, are great for the skin and brain function. Additionally raspberries are low in sugar and help support good blood sugar levels so like most berries are great for diabetics. Raspberries also have special compounds that help your body burn fat better aiding in weight loss.

Black raspberries are smaller than blackberries and are hollow in the middle where blackberries get large and are not hollow in the center.

Today, new research suggests that eating red raspberries may prevent cancer by inhibiting the abnormal division of cells and promoting the normal death of healthy cells. Tests conducted at the Hollings Cancer Center at the Medical University of South Carolina have revealed that the human body readily absorbs the ellagic acid from red raspberries. This ellagic acid has been clinically shown to cause apoptosis (cell death) in certain cancer cells. http://berryhealth.fst.oregonstate.edu/…/red_raspberry_fact…

The message here is that raspberries, blueberries, blackberries, cherries, cranberries and strawberries should all be a part of your diet.

Just don’t forget the raspberries!!

Live healthy, be healthy!

Wally

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Me and my Grandson Pierce in 2005

Me and my Grandson Pierce in 2005

I was a normal fun-loving kid that loved physical activity, and pulling pranks on my family and friends! I didn’t like school. Playing outside was much more fun! The only way I graduated high school was because I played football and participated in field events in track.

At 20 years old I entered life quickly, got married, had children and entered the corporate world.

Once I hit my thirties I got fat and began to suffered the consequences. I didn’t have the energy, I had joint pain, and I just didn’t feel good. Sure, like every one else that gained weight, I dieted and gained and dieted some more. It wasn’t that I was lazy, I didn’t have the knowledge needed to fit exercise into my life and I certainly didn’t know what a healthy diet was. Over the path of the next 20 years my weight would balloon up to more 450 pounds.

I am from the southeast where we have the highest rates of obesity, heart and cardiovascular disease, diabetes and strokes. We like our foods fried, smothered in gravy and we like a lot of it. We like to eat more than anything else! It’s our hobby in the south. Food is shoved in your face everywhere you go.

Like most obese people I tried every diet imaginable and yes I would lose some weight and then gain it back a year later with a few extra penalty pounds. It wasn’t until I turned 50 that my body really began to fall apart from the years of obesity.

Gwen and Wally on an Afternoon Bicycle Ride

Gwen and Wally on an Afternoon Bicycle Ride

In the fall of 2006, trying to help my wife overcome her Fibromyalgia, I was introduced to nutrition. Medications and western medicine were not working for her. I slowly changed my diet and started moving more.  My taste began to change and my cravings went away. I began to walk and my first walk was only 200 feet but at the end of two weeks I was walking a mile. In the preceding months I was walking up to 8 miles a day. My body began to change so quickly, my joints became much healthier, my blood pressure started coming down and my diabetes was getting better and eventually disappeared.

During the first three months of this incredible journey I was so overcome with joy with what was happening I decided I wanted a career helping people change their health naturally. I wanted to show those like me that it is possible to lose weight and be healthy! I had a passion for change and I could not hold it inside. I went back to school and studied nutrition, took many specialty courses and seminars over the course of this journey, aligned myself with many people in the natural health field and movement and totally immersed myself into my new life of health and wellness. On this path I lost 220 pounds and divorced myself of all of my previous health problems. I now teach nutrition and wellness courses as a part of Corporate Wellness Programs. I teach wellness and nutrition classes at my office every week. And out of my frustration with the supplement market I developed a great nutritional product to make getting the nutrition your body needs very simple and fast!

Four years ago I fell in love with bicycling. Today, I am an avid cyclist. Maybe even addicted to cycling. If you are into cycling you know exactly what I mean! This past year I put over 6,000 miles on my bicycle getting fitter with every pedal.   Oh, And Gwen my wife is out cycling with me!

Why Am I sharing this message with you? Because I want you to see that it’s never to late to have better health. Let me repeat that, IT’S NEVER TO LATE TO GET HEALTHIER!! And there are no excuses you can make except that you just don’t want it enough.

This is how you do it. It all starts by thinking healthy thoughts. Make up your mind you want better health. Begin making healthy choices in your foods and drinks by reading the food labels. Stay away from foods with lots of sugar and toxic chemicals. Then put activities and exercise into your life. Get friends to walk with you. Build your own community of friends to support you and they can become healthy with you! Last but not least put love in your life by loving others through acts of kindness and giving.

God gave me the blessing of another chance at a vibrant life. I grabbed it and I am so grateful I must pass this opportunity to you.

At Graffitti Wall on Paris Mountain Miles Away From My Previous Poor Health!

At Graffiti Wall on Paris Mountain Miles Away From My Previous Poor Health!

I really hope you to see you on this path to wellness!

I’m cheering for you!

Healthy wishes,

Wally Bishop C.N.C.

Vive

@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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nuts and seedsI really do like nuts and seeds. I eat a variety of them every day. They are satisfying, taste great, provide texture to other foods, are a great source of heart healthy fats, protein, fiber, B Vitamins, Vitamin E, many minerals and many antioxidants. What is there to not like about nuts and seeds? I often add them to my smoothies at the end and just blend them a little. I like having the crunchy texture this adds.

A study of more than 34,000 Seventh-Day Adventists, showed that those who consumed nuts at least five times a week had half the rate of heart attack as those who had seldom ate nuts, and those who ate nuts only once a week still had a 25 percent lower risk of heart disease than those that ate few nuts and seeds.  Similarly, the Nurses’ Health Study, involving over 86,000 women, reported a lower rate of heart disease among frequent nut eaters.

Most nuts and seeds contain more than 60% monounsaturated fats which are they same fats found in olive oil. Monounsaturated fats are heart healthy. Some nuts and seeds are also great providers of Omega 3 fatty acids. Omega 3’s from nuts and seeds are our focus today.

Omega 3 fatty acids are anti-inflammatory and are protective of our joints, blood vessels and brain. However the American diet is full of unhealthy inflammatory fats.  Most of these come from processed foods that are rich in omega 6 fatty acids and hydrogenated fats (also know as trans fats). One of natures answer to this problem are nuts and seeds. We need to include in our daily diet the nuts and seeds providing the highest levels of omega 3 fatty acids.  http://www.ncbi.nlm.nih.gov/pubmed/18751910

This link provides a list of 61 health benefits from omega 3 fatty acids!

Lets get one nut out of the way that really is not a nut at all; and that is the most famous peanut. Peanuts along with other nuts and seeds were included in the studies mention above. The peanut is actually a legume which includes, beans, peas and lintels. Like nuts and seeds peanuts have many health benefits and are rich in heart healthy monounsaturated oils, B Vitamins, Vitamin E, resveratrol, and many minerals. However, be careful when buying peanut butter or peanuts.  The commercial processing of peanut butter can taint them with molds and other unhealthy ingredients. Many peanut butters have added sugars and other ingredients that make it less healthy. Most peanuts are roasted and salted and may also contain MSG. Just be careful when buying any nut, seed or peanuts. Choose organic if possible.

I suggest you consume all nuts and seeds raw. Some people are sensitive to the phytic acid and enzyme coating that protects raw nuts and seeds from being digested. If you have problems digesting raw nuts (you get bloating, cramping, gas) then you should soak them overnight and then rinse them well. This will remove the phytic acid coating.  Instructions for soaking are at the end of this article. The one downside to soaking is that they will not retain as much of their natural crunchiness. They are going to be a little softer than they would raw but still very healthy!

Seeds tend to have less calories per ounce than nuts because of less fat content but they can contain more protein than found in some nuts.

This is my go to list of nuts and seeds for highest health and Omega 3 intake.

  • Ground flax seeds (very high in omega 3’s and rich in many nutrients and soluble fiber)
  • Sacha Inchi seeds (very high in omega 3’s and protein)
  • Chia seeds (very high in omega 3’s loaded with many nutrients)
  • Black seeds  (has over 1600 healing compounds, may help with many adverse health conditions)
  • Pumpkin seeds (great source of zinc and magnesium which helps us relax and many other nutrients, is great for men’s health)
  • Walnuts (good source of omega 3’s, has the ability to reduce c-reactive protein making it very heart protective) http://www.webmd.com/balance/stress-management/news/20101006/walnuts-reduce-stress
  • Pecans (pecans have the highest antioxidant power of all nuts and rich in many nutrients)
  • Cashews  (helps improve our mood from its magnesium and tryptophan content)
  • Almonds   (protects our brain from dementia and help with neuron activity)

Nuts and seeds may potentially improve;

  • High cholesterol
  • Diabetes
  • Obesity
  • High blood pressure
  • Arthritis
  • Digestive disorders
  • Heart disease
  • Cardiovascular disease
  • Alzheimer’s and dementia
  • Osteoporosis

This is a great chart you can refer to comparing nutrition facts with foods traditionally known for their Omega 3 content including seeds, nuts and fish. As you can see these seeds tend to be higher in Omega 3’s than nuts.

Seeds Nuts Fish
1 ounce of… Sacha Inchi Chia Flax Hemp Almonds Walnuts Pecans Salmon Herring Mackerel
Calories 190 137 150 160 161 173 193 40 45 57
Fat (g) 15 9 12 13 14 17 20 2 3 4
Protein (g) 8 4 5 10 6 7 3 6 5 5
Omega 3 (mg) 7000 4915 6388 2400 2 2542 276 565 488 748

 

Nuts are rich in protein, vitamins, minerals and fat; while seeds are rich in protein, vitamin B, minerals, fat and dietary fibers.

If you want to maximize the nutrients you get from nuts, soak them in distilled or purified water overnight. This helps neutralize enzyme inhibitors and phytic acid both of which may affect digestion and absorption of the nutrients in seeds and nuts. It can also help reduce the amount of pesticides on them if they are not organically grown.

Simple Soaking Directions: Place 4 cups of nuts in a bowl with enough distilled water to cover the nuts completely.  Add a tablespoon of Himalayan sea salt.  The salt helps neutralize enzyme inhibitors. Soaking times can vary so the easiest rule of thumb to remember is to let them soak 7 hours (overnight).  You many or may not like the taste of soggy nuts, so you’ll need to let them dry naturally or dehydrate them in a dehydrator.  And because this is essentially a 24 hour process it makes sense to do several big batches at a time. Afterward compare the flavor of the soaked and dried nuts versus the non-soaked nuts. You might be surprised to find you like them better, depending on the nut and your taste.

One exception: Cashews should soak 6 hours or less and need to dry out quickly at 200-250 degrees or they can get funky.

Go Nuts for health!

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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It Isn't a DietThe 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. 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!
  5. 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 these, www.myfitnesspal.com  www.fatsecret.com and http://www.myfooddiary.com
  6. 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.
  7. 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!
  8. 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.
  9. 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.
  10. 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!
  11. 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.
  12. Nutrition Nutrition Nutrition!!!!  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 and you sleep better. With great nutrition your body starts regenerating itself cell by cell into a new healthy and vibrant body.

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

www.wellnesswithwally.com

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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Live it! Don't Make it a Resolution

Live it! Don’t Make it a Resolution

It’s that time of year again, yes, New Years Resolutions. If you are like most Americans you will be repeating some of the same resolutions as last year.

It’s time to self assess, why do you need to repeat your resolution again? What stopped you from achieving  your goal?

If your resolution is health related, its time to stop repeating it.

About 95% of Americans have weight loss or better health as one of their health goals. I am sure that’s not surprising to you.

Almost everyone has some form of health improvement on their list. Losing weight tops the list, shocking right? Why?  Because almost 70% of Americans are overweight. Additionally, more than 50% of Americans are suffering from a preventable chronic health condition.

If you are not motivated enough and serious enough about your goal the chances of achieving your goal are slim.

It’s seems around the beginning of March something happens. The wellness warrior becomes the wellness whiner.  I notice that the gym has fewer people, the number of people attending my class get smaller and clients and friends begin to avoid me because they don’t want me to know they are off of the new plan.  I am glad they feel a sense of accountability to someone. I promise it doesn’t have to be this way.

stick to itThis year as part of your New Years Resolution make this declaration“ I am sticking to the goals I have set, I will not quit”.  If it’s important enough to have it as a goal, its important enough to finish it? Really, doesn’t this make sense? Why put all of this effort into your goals for two or three months and then give up.

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

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

The Formula for Success, Reaching Your Health Resolutions

Forget the word “DIET”. Remember the new phrase “LIFE STYLE CHANGE”.

1)  Set your date to begin your change, begin the change.

  • Circle your date on the calendar.
  • Develop positive affirmations to affirm your future success. Place them in your house, car and office. Don’t just read them, you must say them.
  • Do a pantry makeover! Get rid of bad foods in your house. Buy healthy foods for meals and snacks. Get rid of the white bread, white rice, cookies, crackers, pastries and cereals. Put some real food in the house.
  • If possible, enroll in a nutrition program like my Fat to Fit 12 week program.

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

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

4)  Calories. If you eat healthy 80% of the time you do not need to count calories. However, this means the majority of your diet is going to be real foods like vegetables, fruits, legumes, nuts and seeds. If most of your diet is coming from a box or package or made for you at a restaurant you are not eating healthy. The amount of chemicals, fats and sugars in these foods will cause your body to store fat even if you exercise like crazy! However, the only time you need to be aware of calories is to never eat less than 1200 calories per day.  Eating less than 1200 calories per day consistently, will cause your metabolism to stall, you will not lose weight and it can cause hormonal imbalances.

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

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

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

8)  Eat a lot of plant foods like vegetables, fruits, lentils, beans and nuts and seeds. Most plant foods are very low in calories and very high in nutrient content. Plant foods also have a plenty of fiber, which is satiating and filling. However, limit your fruits to 3 servings per day. They have a lot of sugar in the form of fructose that can interfere with your weight loss if you eat to much. The best fruits for you are berries, apples, peaches, pears and plums.

9) Every week increase your servings of vegetables. You should set your goal for 7 to 9 servings of vegetables daily, 3 servings of fruits, 3 servings of whole grains (only those listed below), 2 ounces of nuts and seeds, 1 cup of beans or lentils. If eating animal foods in place of beans or lentils you can have 4 ounces of free range organic poultry or 6 ounces of wild caught cold water fish (the best are salmon, cod, halibut, Alaskan whiting, trout, steel head and sardines). Try to buy organic when possible.

10)  Limit your grains to whole grains and then even limit those to no more than 4 servings per day. Grains cause cravings and can raise blood sugar levels. The grains being grown today are not the same as they were 100 or more years ago. They have been hybridized to a point that most are highly inflammatory. The best grains to eat are real wild rice or black rice, steel cut oats, buckwheat (it’s not related to wheat) and quinoa. As with all foods choose organic when you can.

Grains that have been ground into a flour are no better for us than table sugar. Think of flour from grains as table sugar. Flour and sugar are a starch and have the same blood sugar effect. Use almond flour and coconut flour in place of grain flours. They have a much lower blood sugar impact and are actually anti-inflammatory!

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

There are two items I use everyday that make this easy for me. First is a product called Vive (rhymes with give) it is a whole food drink mix that I use twice per day. It is the best tasting shake mix out there and is highly nutritious. The next is my NutriBullet blender. Vive is formulated to make the nutrients easier to absorb from the blended foods. Vive makes great smoothies. One of my favorite meal replacement smoothie recipes is:strawberry spinach smoothie

  • 8 ounces unsweetened almond milk
  • 4 ounces spring water
  • 2 scoops Vive Energy Spice
  • 1 large handful organic spinach or broccoli florets
  • 1 cup strawberries or blueberries
  • handful (about 1/4 cup) raw pumpkin seeds or walnuts
  • 1/2 tsp Ceylon cinnamon
  • 1/4 tsp cayenne pepper (you may like less if you are heat sensitive)
  • 1/4 tsp turmeric powder

I want you to have great success and I do not want weight loss to be on your list next year. So, please start planning, get excited about the new body you are going to have, the new health you are going to enjoy, the new clothes you get to buy!

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

Healthy Wishes for a new year!

Wally Bishop C.N.C.

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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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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A Cycle of Failure

A Cycle of Failure

Our mind is baffling and confusing in the way it processes information from our experiences and actions. The way we perceive different actions and results can make us a success or a failure in our attempts to reach certain goals.

Stay with me, this is deep!

I have clients that have been so emotionally beaten up, they have lost all faith in their ability to lose weight or overcome their lifestyle related health issues. They have failed so many times, they have lost all hope. This emotional beating is self inflicted most of the time. Lets stop self-bullying forever!

I am just going to state this up front; there is power in variety and spontaneity.

Today, lets look at the effect of dieting plans and programs and the restrictions they place on your lifestyle.

Have you heard of the “Fade and Fail” theory? Probably not because I just coined it! It is caused by the destructive power of deprivation.

It’s basically when dieters get so dedicated to a strict routine both with their food intake and exercise, they don’t allow a break occasionally. Normally, these new routines are way outside of their everyday routines, which, they have been doing for years. Now, they are into a routine that is DEPRIVING them of what was once an enjoyment in their life. Eventually they begin to fade in the routine; they begin losing their zest. Suddenly they find themselves secretly eating a chocolate chip cookie or a piece of their favorite pie. They quietly beat themselves up for failing and commit to never cheating again. In the next week it happens again, and in a few more days again. Now they sense failure coming. While indulging in the forbidden, they have a great sense of relief. They begin to feel anger for cheating and then the self-bashing begins. “I am a failure, I can’t do this, I have no will power”. The fade leads to out right failure because after fading 2 or 3 times they are out of the game and feeling ashamed and beaten. Next year, yes they try it again, and have the same results. I practiced the art of fade and fail for years, eventually gaining 220 pounds from it.

Yes, I advocate cheating. But lets call it “treating“, in dietary delights from time to time and or taking a break for a day from your exercise routine! There needs to be room for spontaneity in life. Living within the confines of a strict dietary neighborhood is boring, limiting and not good for us emotionally. Occasionally we need to visit other delights in the dietary world as a treat. Many times these delights can be healthy. Also, that occasional piece of pie is very emotionally fulfilling. It’s the pressure relief valve of life! We can enjoy these treats with a friend or family or just savor it by our selves on the back porch (with a hot mug of hot chocolate or tea).  It nourishes us emotionally and we need that sometimes. It also has enormous power to help us stay on the path of wellness. I call it the Power of the Cheat! Ultimately, it keeps us in the game of developing a healthy lifestyle!

Remove the Ch in Cheat and replace it with TR which now makes it a TREAT and you turn a destructive action into a positive action! Its all about how your mind perceives the action.

Let’s also be real about this. This is not an endorsement to go crazy just because I say it’s OK to treat yourself to an indulgence. I use the 80/20 rule.  This is how you do it. When you feel the urge to have an unhealthy snack, have it and be smart about how much of it you eat. Then, the next time you eat, have a healthy snack or meal. This eliminates the powerful destruction of deprivation in your diet and lifestyle.

I see segments of the weight loss and fitness world developing into such strong followings, they almost exhibit cult like personalities. They certainly aren’t cults but their following of people get so rabid about the approach, if you don’t follow the guidelines you will be looked at as unfaithful to the process or philosophy. In their view you are doomed to failure. Now, this isn’t with everyone or every program but I do see it in many situations.

Lets get this one fact straight. All approaches to weight loss can work for some people, some people temporarily, and not at all for others. Weight loss is about burning more calories than you take in. Anyone can diet and lose weight for a while. Through exercise you can make pounds go away even with a poor diet. You can lose weight in a wide variety of ways BUT 95% of those gain it back over the next couple of years.

Part of the problem is not allowing room in your plans to have an indulgence. Indulgences keep us happy because they are usually your comfort foods. We enjoy them. Frankly, we need them to keep us mentally and emotionally in the healthy living game.

If there is a particular program or plan that seems to make sense to you feel free to modify it, add treats, breaks and spontaneity. This allows you thrive instead of experiencing the fade and fail syndrome that 95% of Americans experience.

Have your treats but keep them to less than 20% of your diet and eat healthy 80% of the time.  Nourishing your body with healthy foods will set it free to build health!

Only a lifestyle change is going to give you a healthier, leaner body that is permanent. It must include treats, dietary pleasures, and plenty of spontaneity so life can be fun and not so regimented.

If you are on a quest to lose weight and get healthier do it the smart way. It comes down to the foods you put in your body. Choose nourishing foods, drink plenty of pure water and move more.

Diets fail and Healthy Lifestyles Excel!

Happy Treating and 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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