How B Vitamins May Protect Your DNA!

Methylation

B Vitamins are responsible for assisting in thousands of interactions in the human body. The one we discuss today is one I bet you have not heard of before.

Protecting your DNA begins with what you eat, don’t eat and with the chemicals you are exposed to daily. Nutritional intake is critical for all body functions. Additionally, nutrient absorption is also critical. If you can’t absorb the nutrition does it matter? Of course it matters.

Do you know the best way to guarantee better nutrient absorption? It starts by chewing your food really well. Like 20 to 30 times per bite! Meats may require upwards of 50 chews per bite for better digestion and nutrient absorption. The next time you eat pay attention to how many times you chew your food. My guess is at most it is 10 times.

The average American doesn’t realize just how important the absorption of certain vitamins, minerals and antioxidants can be. As you will discover below, most nutrients work together in our body to make processes happen.

I want you to remember two words Methylation and Homocysteine.

DNA Protection is Critical

Some of the body processes make compounds such as hormones, enzymes and proteins, some processes change things such as converting the sugar in your foods into blood sugar called glucose. While others tear (cleave) things apart such as the dismantling of proteins in your body tissues to make blood sugars (glucose) if you do not get enough from your diet. As a by-product of some processes, toxic or damaging compounds are made. 

If you are lacking one of the nutrients vital to the process, over time DNA damage can occur creating illness and disease. A cell with damaged DNA replicates in a damaged state over and over. If it happens enough times mutations occur causing disease and illness. Free radicals from cigarette smoke, charred foods, air pollutants, chemicals in processed foods, lotions, makeup, soaps, food containers and in fact, many things we are exposed to can damage our DNA. Antioxidants and nutrients from healthy nutrient rich foods neutralize free radicals helping to prevent disease and illness.

Certain nutrients are absolutely critical for different body processes to function. If you are eating a diet rich in processed, refined and fast foods you are missing essential nutrients that can protect you from many adverse health conditions, illness and diseases. Just like you can’t build a house without wood, nails and tools. Your body systems can’t function adequately without certain nutrients in adequate amounts.

B Vitamins, Methylation and Homocysteine?

You probably have not heard of methylation or homocysteine. However, both have a big impact on your health at the cellular level and are tied together in a unique way. Your diet has a huge influence on both the methylation process and homocysteine.

What are methylation and homocysteine?

Homocysteine is a harmful protein formed during the methylation process in our bodies. In particular, The Methionine Cycle. High homocysteine levels can cause, neurological conditions, stroke, heart disease and cancers. Homocysteine can be converted back to important non-harmful compounds if you have the right nutrition available.

Methylation is a key biochemical process that occurs millions and maybe even a billion times a second (I would call that warp speed)) and is critical, even essential for the proper function of almost all of your body’s systems. Methylation helps repair your DNA, reduce inflammation and keep the cellular detoxification system functioning at optimal levels. The methylation process helps recycle two very power molecules, glutathione (GSH) and methionine from homocysteine.

For the methylation process to function optimally it is very dependent on Selenium, Vitamin B2, Vitamin B6 (pyridoxine), Vitamin B12 (cobalamin), Vitamin B9 (folate), Choline and the compound betaine. Betaine is a derivative of the amino acid glycine and is also converted from the essential nutrient Choline. If you have low levels of these B Vitamins, homocysteine levels build because it can’t be converted to Sam-e or GSH without them.

How Does Homocysteine Affect Our Health?

As homocysteine levels increase this can result in damage to our DNA and increasing cellular inflammation across our body. Higher levels of homocysteine are associated with an increase in heart disease and cancer in some studies and not as much in other studies. However, what the other studies did show consistently was that levels of HDL (heart protective cholesterol) were low when homocysteine was high all while Folate, B2, B6 and B12 levels were low. We know adequate levels of these nutrients lower homocysteine levels thereby by increasing cell and heart protective HDL cholesterol levels.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3454269/

http://www.ncbi.nlm.nih.gov/pubmed/18990318

The relationship with cancer and homocysteine levels provided similar results in studies for different cancers. It’s confusing. They find that there is an association between breast cancer and lower levels of B6, B12, Folate but not necessarily because of elevated homocysteine. Still,  lower levels of these nutrients are linked to a greater risk of breast and other cancers.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840179/

If you want to protect your DNA and reduce your risk of cancers and heart disease make sure you are getting adequate levels of Selenium, B2, B6, B12, Folate and Choline. Everyday, have several servings of a variety of colorful foods from the garden to reduce your risk of disease and illness. The common theme from almost every health organization says to “increase our intake of vegetables, fruits, legumes, whole grains and nuts and seeds and reduce our intake or processed foods, red and processed meats. “

Healthy Wishes!

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

WebND

Vive Shake

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.

The Love of Cinnamon!

You either love it or hate it. Personally, I love the smell and taste of Cinnamon! It makes certain foods taste incredibly good. I use it multiple times a day, most days. If you also use cinnamon often this information may be important to you.

Caution is needed however, cinnamon is a very hot spice. never put it directly into your mouth. It will burn you. The oils in cinnamon are very volatile. Always mix it with food or a drink. Additionally, using the wrong type of cinnamon in higher amounts can be harmful.

Let’s take a look at some of the properties of cinnamon, one of my favorite spices! I love the flavor and smell.  As I am writing this for you I am sipping on a cup of hot chocolate infused with 1/4 teaspoon of Ceylon cinnamon and raw honey. 

It can be used in sweet dishes and in savory dishes.  It is very versatile and has a very profound and enticing smell.  In the winter it evokes the power of the Holiday spirit.  It’s aroma has the power to shift our mood to that of happiness and improve our cognitive power!

Ceylon cinnamon also known as true cinnamon is the best cinnamon for everyday use. This is why. Cassia cinnamon, the type most commonly found in grocery stores contains a compound called   coumarin, that can damage the liver if consumed frequently in even normal quantities. .

Cassia cinnamon is usually labeled as Saigon or Vietnamese cinnamon. Ceylon cinnamon does not have coumarin. Ceylon cinnamon is not as pungent or aggressive in flavor as Cassia cinnamon. Its flavor is more subtle and a little sweeter.   If you do or plan to switch to Ceylon only buy organic brands. There are a few stores that carry Ceylon cinnamon. You can find it easily online.

The spice cinnamon has been used as a spice and in Chinese and Ayurvedic medicine for thousands of years. Did you know in the Bible, Moses was directed to use cinnamon to make Holy Oil for anointing the sick.  Cinnamon has very powerful antioxidant benefits.

Cinnamon comes from the bark of a tree. Although there are four main varieties of cinnamon, Ceylon cinnamon and Cassia cinnamon are the most popular.  Ceylon cinnamon is not as aggressive in its flavor and can be used in larger quantities providing greater antioxidant potential.  The cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets. If you are going to use and consume a lot of cinnamon I would only recommend you use the Ceylon variety.

A few of the health benefits of cinnamon:

  • May support better blood sugar levels
  • Powerful antioxidant
  • May be Anti-bacterial
  • May be Anti-fungal
  • Anti-inflammatory
  • May support better and healthier digestion
  • May improve blood flow and circulation preventing heart disease
  • May help prevent Alzheimer’s Disease and dementia
  • May improve cognitive function
  • May support lower cholesterol
  • May be heart protective

Just the smell of cinnamon may help you think better. Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing. No wonder I love the smell of cinnamon!

Recent studies have found that cinnamon may have a beneficial effect on blood sugar. One of the first human studies was published in 2003 in a medical journal called Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily, an amount roughly equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon. After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose by 18 to 29%, triglycerides by 23 to 30%, LDL cholesterol by 7 to 27%, and total cholesterol by 12 to 26%.

Some of the health benefits of cinnamon are not conclusive particularly those surrounding blood sugar control.  More research is needed.  You can find more info regarding the  confusion of studies at this site.

Enjoy your cinnamon and try using it in a variety of ways. It doesn’t take much to add a flavorful impact.

Healthy Wishes,

Wally Bishop I.N.H.C., C.N.C., C.I.C.P.

Integrative Nutrition Health Coach

Wellness With Wally

References:

Orally Administrated Cinnamon Extract Reduces β-Amyloid Oligomerization and Corrects Cognitive Impairment in Alzheimer’s Disease Animal Models http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0016564

Cinnamon improves glucose and lipids of people with type 2 diabetes.  Department of Human Nutrition, NWFP Agricultural University, Peshawar, Pakistan. http://www.ncbi.nlm.nih.gov/pubmed/14633804

A comparison of chemical, antioxidant and antimicrobial studies of cinnamon leaf and bark volatile oils, oleoresins and their constituents. Chemistry Department, DDU Gorakhpur University, Gorakhpur 273 009, India. http://www.ncbi.nlm.nih.gov/pubmed/17408833

Cinnamon intake lowers fasting blood glucose: meta-analysis. Department of Nutrition, University of California-  http://www.ncbi.nlm.nih.gov/pubmed/21480806

Medicinal Properties of True (Ceylon) Cinnamon https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854496/

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.

My Battle with Guillain Barre Syndrome

In May of every year since 2010 I reflect inward and look back on the hardest journey of my life, I faced death but God had more plans for my journey. It is important to me to share this in hope that someone who is affected by a life challenge may gain strength and inspiration to continue to fight for their mental, emotional and physical health. There are many people with much worse conditions than mine and have much more powerful stories of triumph. This is my story. Please never give up!

The Journey

Many that know me do not know this part of my life. I do not talk about it much because it was incredibly hard to face possible death and paralysis. During this event I tried to pretend it wasn’t happening. I did not want to believe I was losing my ability to function. I had just gotten my health back and now to be knocked down was devastating.

I told my wife (Gwen) she couldn’t tell anyone and if they found out to say it wasn’t a big deal. We were both afraid that I would not make it through the next few hours … We fought this war together, Gwen by my side all the way. The doctors quietly told her I might die that night. She stayed all night in the ICU waiting room in and out checking on me. When I was awake she would kiss my head and tell me You Got This!!..God’s not done with us yet! It was effecting my heart, blood pressure and pulse. It looked very dim at this point of what was going to unfold over the next hours, days, and weeks. I was strong, a fighter, defiant and wasn’t about to believe what they were saying.

As a preface to this true story, you need to know I had lost 230 pounds, reversed diabetes and many other adverse health conditions and was living life on top of the world physically and emotionally before this event. For over two decades I was a prisoner to obesity and I had finally gotten my life back. Only to have it jerked out from under me.

In May of 2010 I was diagnosed with Guillain Barre Syndrome (GBS). GBS is a form of temporary paralysis that effects the Central Nervous System (CNS). In addition to causing a severe weakening of the muscles in the arms, hands, legs and torso it can affect pulse, breathing, heart rhythm and blood pressure. I was admitted to the ICU and spent four (4) days in the Cardiac Care Unit because my pulse, heart rhythm and blood pressure were going crazy.  They wouldn’t stabilize.

The paralysis stopped at my diaphragm, however, it was having spasms. I was very fortunate because many people with GBS are put on ventilators. I had to closely monitor my respiration rates several times daily. Eventually, they stabilized enough to move me out of the ICU.  GBS kills a small number of those it touches every year. God had other plans for this man!!

I will tell you I was very blessed. I had the slow form and I did not have paralysis of my lungs. I did lose function of my legs and hands and it also greatly affected my autonomic system. I was in great physical shape before it started and I do believe that certainly helped prevent my death and allowed me to heal faster. As soon as I could sit up on my own and had enough strength return to my hands arms and fingers ….then came the long hard battle to learn how to walk again and all at the same time. From wheelchair to walker and we would walk together in the local church parking lot to get outside in fresh air, build more strength and walk further for longer periods of time then it was to the park and as I was getting stronger I needed more. I had Gwen balance me on my exercise bike we had set up in our living room.  I just tried to pedal and slowly began moving my legs. It was a very slow, painful and long process but by asking my muscles to move, my brain began to rebuild the myelin sheath quicker because I had placed a demand on them. In a few months, with therapy, I was walking with a walker and by the end of a year walking but with poor balance. Still during all this time I continued working on my hands and fingers relearning how to use them . It was a long very painful journey and worth every struggle I had to face.

They do not know the exact cause of GBS but it is suspiciously tied to a bacterial infection that can come from a particular family of bacteria found on chicken and it can be caused by different viruses. They also know there is a connection with the ingredients in vaccines and GBS. It can also happen after a stomach or respiratory infection.

I had to re-learn to do the simple things we do to live everyday; like walking, ties shoes, eating, buttoning a shirt, bathing, putting clothes on. Hopefully you get the picture.  Additionally the pain caused from nerve damage was unbearable at time. I am grateful there are medications that help relieve that pain. I could not have lived with that pain.  Today I am medication free.

It took me three years to recover 95% of my normal functionality. GBS was the biggest battle of my life and I was determined to overcome it! Actually, I was very angry that I had worked so hard to get the weight off, get in great physical shape and then to be robbed of all of it in a 3 week period. I was determined it wasn’t going to keep me down! I am a fighter and it took everything I had, the support and Love from my wife Gwen and Gods help to overcome GBS. I was not going to sit back and just become a statistic of GBS.

Two Years Later

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

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

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

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

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

Each year my ability to ride further and tougher routes has increased. Since 2015 I have ridden my bicycle over 6,000 miles each year, climbed numerous mountains, participated in dozens of rides over 60 miles long and even did more than ten 100 mile rides. I have participated in dozens of charity cycling events. We even participated in a charity event called A Ride to Remember (supports the Alzheimer’s Association) which covers 252 miles across the state of South Carolina in 3 days in the middle of the summer (4 times). I am not bragging. I want you to see the healing potential if you don’t give up and continue to focus on better health.

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

Even today I still have lingering effects from GBS. I have hand tremors, at time very bad and sometimes it is just a small amount. I have consistent burning and tingling in my hands and feet. The best way to describe what I feel 95% of the time, imagine having gloves filled with sand up to your elbows and socks filled with sand up to the top of your ankles that’s how my hands, arms and feet feel. For unknown reasons sometimes that grit feeling …turns to a burning sensation. At time my balance is off and I run into walls as a turn a corner in a hall way. In some miraculous way it doesn’t happen on my bicycle!

My body has a vibration sensation 100% of the time. It is the same feeling you would get sitting in a chair with built in massage but it follows you everywhere. I have a very high pitched shrill noise in my ears 24/7. At times when I go to sleep, as soon as I close my eyes I have bright flashes of light. It is very much like watching a dim fire works display. To top it off my muscles do not recover from intense exercise like a normal person would. Because of the damaged muscle nerve fibers it effects muscle power and repair. Even with this I am blessed. I can still move, I can exercise, I can work, I can do most things. I praise God everyday for all things!

If you are or have battled GBS the following information may be important for you.

What worked for me may not work for you. We are all biologically unique. But have faith that a recovery will happen.  Always get your doctors approval before starting any new supplements or lifestyle routines.

Nutrition

Nutrition is also key to overcoming GBS. I was blessed to have a strong background in nutrition as a Nutrition and Health Coach and knew the right supplements and foods to help rebuild my myelin sheath and nerve fibers. A clean healthy diet is important for recovery of GBS. B Vitamins (particularly B1, B3, B6 and B12), Omega 3, 6 & 9 fatty acids, Vitamin C, Vitamin E and the minerals zinc (should always take a little copper with zinc), and magnesium are important to help heal. There are other nutrients as well that I was taking which are key. Borage oil, Alpha lipoic acid and Phosphatidylcholine in the form of lecithin.  The myelin sheath is 80% fat and 20% protein so these fatty acids are important in repairing it. The nutrients in our diet are those building blocks. Before taking any supplements check with your doctor and do your own research. There are many studies proving certain nutrients help repair the myelin sheath. I have a list of those nutrients if you want them.

Exercise

Exercise is important when you are in the healing phase. Be careful not to overdo it. Pace your self and allow time for naps and rest. Everyone heals at a different pace. Be patient with your progress. Trying to exercise the effected muscles lets the brain know that they need to be fixed. The body has many ways to monitor when things are working or not. I know if you do not try to move them they will not heal. Just as if you sit instead of moving, muscles will atrophy because it gets the message that you don’t need them. Exercise such as strength training and cardio is equally important. Until I could go outside I had a course inside my house that I used the walker to exercise with. My wife was so supportive. The pain medication I had to take had bad side effects and one was constipation. Exercise also helps stimulate bowel movements.

Sleep

Sleep is also essential for recovery and healing. Our body builds muscle, repairs tissues and organs, restores supplies of hormones, enzymes, neurotransmitter compounds, immune system compounds and heals when we sleep. However, it takes building blocks (nutrition) to do this work. Sleep is your friend. If you are tired rest, nap and get long deep sleep everyday until you feel more energy.

What to avoid

Eliminate as many artificial sweeteners and food coloring from your diet as is possible. Try to limit or eliminate as much processed food as possible. They are full of unnatural chemicals that overload the immune system. With GBS your immune system is already out of balance. Processed foods stress the digestive system and immune system. Toxic processed foods, stress, lack of sleep and exercising your body to much is harmful for your recovery.

IF YOU HAVE HAD GBS PLEASE THINK VERY HARD BEFORE GETTING VACCINES! If your doctors tells you to get the flu vaccine or any vaccine please tell them you have had GBS. It can cause a relapse of GBS. This is information my doctor gave me.

Do not push your self to hard. I learned the hard way that doing too much to soon will set you back. Take your recovery in baby steps.

GBS Flares

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

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

Please contact me with any question about GBS.

I hope for you a long and healthy life!

Wally Bishop C.N.C  I.N.H.C.

Nutrition and Health Coach

www.wellnesswithwally.com

Vive shake

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Is Your Food Causing Your Illness?

Science tells us through numerous studies that a large reduction in the percentage of diseases such as Alzheimer’s, IBS, Heart Disease, Cardiovascular Disease, Diabetes and Cancers is possible!

How? Please have an open mind and read this article in it’s entirety. Many things like excess sugar cause an unhealthy state in our body but the combinations of certain foods can create the perfect storm to accelerate the disease process.

Hippocrates nailed it when he said “Let Food be Thy Medicine”. However, he had no clue man would destroy it’s healing properties by adding chemicals and over processing it.

I am seeing so many people with disease and illness. Many are family and close friends. Most have no clue to the dangers in the foods they are eating. You do have choices that can reduce your risk of all major illness and diseases.

I am not an alarmist. However the facts on this subject are very compelling and you have a right to know the facts about what you put in your body. What you do after reading the message is up to you. My hope is that it will resonate with you enough to bring healthy change in your diet and lifestyle.

The Ostrich Syndrome

You can’t ignore this and it will not go away. I hear and read reasons to justify food choices all the time. Such as; “Well I am going to die anyway so I should at least enjoy my food”, It’s genetics and its going to happen anyway so I am going to eat what I want”, My granddad lived to 99 and he smoked and ate fried foods and drank a lot so why should I do any different? Sound familiar?

Regardless, this isn’t something you can hide from or run from. As far as genetics go, studies have told us for years that most disease causing genes are dormant until we fertilize them with a poor diet, exposure to toxic chemicals or unmanaged stress. And some genes are going to express and cause disease regardless what we do, however, that is  a very small percentage of illness and disease. We create the perfect conditions for genes to spring to life to bring us disease. In contrast, a mostly plant-based diet may suppress these rogue genes. Sure, an occasional hot dog, fries or BBQ isn’t going to cause these conditions but consuming then week after week for years can and does.

The hardcore truth is; American’s are getting sicker and our crap foods and stressed lifestyle have a lot to do with it. Regarding Alzheimer’s, America has the 2nd highest rate and Finland has the highest.  America also has some of the highest rates of Multiple Sclerosis and Parkinson’s disease. The countries with the lowest rates are Asia, Eurasia the Middle East and African Nations.  The countries with the lowest rates of Westernization have the lowest rates of these diseases. Interestingly, 30% of people with Alzheimer’s also have heart disease, and 29% also have diabetes. (Alzheimer’s Association)  Alzheimer’s rates are climbing drastically. Maybe the American diet rich in AGE’s are a big part of the cause. Should we take a closer look at diet more and less towards drugs to find the cure. Hippocrates nailed it when he said “Let Food be Thy Medicine”.

Numerous, peer-reviewed studies show the majority of today’s rapidly growing diseases are diet and behavior influenced.

Could This be a Major Player in Disease and Illness?  There are many suspected contributors to disease and illness and the one I am presenting is not the only cause but I believe it is a big one. Read this thoroughly, do your own research and then make your own conclusions.

Advanced Glycation End Products (AGE’s)

Advanced Glycation End Products (AGE’s) accelerate our aging at the cellular level. Studies link AGE’s to heart disease, diabetes, stroke, vascular disease, nerve damage, kidney disease, vision problems and cancers, even Alzheimer’s, due to the production of amyloid proteins and free radical damage to brain cells.

“We found that mice kept on a diet high in AGEs, similar to Western diet, had high levels of AGEs in their brains together with deposits of amyloid-β, a component of the plaques characteristic of Alzheimer’s disease, while at the same time developed declines in cognitive and motor abilities. The mice fed a low AGE diet remained free of these conditions. In addition, clinical studies have shown that subjects with higher blood AGE levels, in turn resulting from high AGE diets, are more likely to develop cognitive decline on follow up.” https://www.j-alz.com/content/new-study-postulates-role-dietary-advanced-glycation-end-products-risk-alzheimers-disease

AGEs are harmful compounds that are formed from dry, high heat cooking that combine sugars, proteins and fats. Even cooking certain foods at lower temperatures for longer periods still increases the production of AGE’s. Other cancer causing chemicals are produced as well, such as acrylamides.

AGE’s are another reason to avoid as much sugar as possible. Sugar is very harmful. Fructose (agave nectar or syrup and HFCS) forms AGE’s 10 times faster that glucose (blood sugar). Fried starchy foods (French fries, fried pies) are also rich in AGE’s and acrylamides.

Let’s get real for a moment and look at a few typical foods Americans eat every day high in AGE’s. Grilled meats, hot dogs, donuts, pastries, French fries, BBQ, breaded meats, potato chips, corn chips, crackers and even a baked potato with butter and cream are big providers of AGE’s. If you are eating these you are greatly increasing your risk for future disease and illness. The amount of AGE’s in food varies. In the list provided in this link you can see the foods with the highest AGE content are animal foods and a few roasted nuts.  Eat the nuts raw greatly reduces the AGE content.  There are very few AGE’s in plant-based foods like vegetables, legumes, raw nuts and seeds and fruits.

Research performed in animal studies show a restriction of dietary AGEs slowed the progression of atherosclerosis (causes heart disease) and diabetes. A study in humans found that a low-AGE diet reduced blood levels of C-reactive protein, which is a measure of inflammation and a known risk factor for heart disease.

The Standard American Diet is full of simple sugars like sucrose, fructose and galactose (milk sugar). Many of the sweeteners available today are at least 50% fructose or a fructose derivative such as high fructose corn syrup, corn syrup, agave nectar and agave syrup. These added sugars are a major cause of AGE’s when added with fats and proteins in the right environment.

What foods have the most and least AGE’s?

  • Fats, dairy and meat products contain the most AGEs
  • Carbohydrates are relatively low in AGEs
  • Higher cooking temperatures increase AGEs
  • Longer cooking times increase AGEs
  • The presence of liquids in cooking (such as boiling ro steaming) reduces AGEs
  • Processed foods have more AGEs than natural or homemade foods

Looking at this list, we can say for sure a diet rich in vegetables, legumes, fruits, and raw nuts and seeds provides the least damage from AGE’s.   The real problem is with meats, dairy and processed foods.

How cooking influence’s AGE’s

When cooking foods, the higher the temperature, the longer the time and the type of heat determine the amount of AGE’s produced.  Dry heat produces substantially more AGE’s than wet heat.  Boiling, poaching, steaming and stewing are the cooking methods that produce the least amount of AGE’s and cooking, grilling, frying, baking, and broiling produces the most AGE’s.

AGEs form as food browns during cooking, primarily when foods high in protein or fat are subjected to high temperatures. Cooking at a higher temperature for a shorter period of time creates more AGEs than cooking at lower temperatures for longer periods of time. Also, exposure to dry heat produces more AGEs than cooking in liquid. Thus, broiling, frying, or grilling of meats creates more AGEs than boiling, poaching, or stewing. For example, a chicken breast broiled for 15 minutes contains more than five times as many AGEs as the same food boiled for one hour.  If you barbecue or allow meats to char ,not only do you have AGE’s you also have other cancer causing compounds. .

A life of wellness is about balance not perfection. Because certain foods have high amounts of AGE’s it doesn’t mean never consume them. It means be smart about it. Limit the intake and eat as nutritious as you can as part of a healthy diet and lifestyle. If you eat nutritious foods and prepare your foods in different ways, you will cut the risk of health issues from harmful chemicals and compounds present in everyday foods.

Healthy Wishes,

Wally Bishop I.N.H.C., C.N.C., C.C.P.

Integrative Nutrition Health Coach

wellnesswithwally

Vive shake

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/  (Alzheimer’s)

https://www.ncbi.nlm.nih.gov/pubmed/18473848 (Alzheimer’s)

https://www.j-alz.com/content/new-study-postulates-role-dietary-advanced-glycation-end-products-risk-alzheimers-disease

https://www.hindawi.com/journals/omcl/2017/7039816/  (Alzheimer’s)

https://www.ncbi.nlm.nih.gov/pubmed/9777946 (Alzheimer’s)

http://www.neurodegenerationresearch.eu/2016/08/study-shows-that-exercise-and-diet-can-reduce-build-up-of-protein-linked-to-alzheimers/

https://www.cnn.com/2014/12/08/health/alzheimers-reversal/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583887/ (skin)

http://circ.ahajournals.org/content/114/6/597 (Diabetes and vascular damage)

https://www.ncbi.nlm.nih.gov/pubmed/18473849 (Vascular disease and diabetes)

http://clinical.diabetesjournals.org/content/21/4/186 (Diabetes)

https://www.ncbi.nlm.nih.gov/pubmed/16037299  (Cancer)

https://www.ncbi.nlm.nih.gov/pubmed/28811077 (Cancer)

http://familywellnesshq.com/fructose-in-fruits-veggies-nuts-seeds-legumes-grains/  (Fructose content in foods)

http://inhumanexperiment.blogspot.com/2009/09/age-content-of-foods.html

https://www.niehs.nih.gov/health/topics/agents/acrylamide/index.cfm  (Cancer)

http://www.worldlifeexpectancy.com/cause-of-death/alzheimers-dementia/by-country/

The information in this blog and on our website ­­­­­­­­­­­­­­­­­­­­­­­­is presented as is for educational purposes only. It is not intended as a substitute for the diagnosis, treatment, or advice of a qualified, licensed medical professional. The facts presented in this e-mail, blog or on the website are offered as information only, not medical advice, and in no way should anyone infer that we are practicing medicine. Seek the advice of a medical professional for proper application of this material to any specific situation. No statement in this e-mail or on the website has been evaluated by the United States Food and Drug Administration or any other regulatory authority. Any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease.

We recommend that you do your own independent research before beginning a new lifestyle routine or purchasing anything. 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

Spice Up Your Health With Cinnamon!

cinnamonI love the smell and taste of Cinnamon! It makes certain foods taste incredibly good.

Let’s take a look at some of the properties of cinnamon, one of my favorite spices! I love the flavor and smell.  As I am writing this for you I am sipping on a cup of hot chocolate infused with ½ teaspoon of Ceylon cinnamon and raw honey.  Yum!!

Cinnamon can be used in sweet dishes and in savory dishes.  It is very versatile and has a very profound and enticing smell.  In the winter it evokes the power of the Holiday spirit.  However, I use cinnamon year round.

Ceylon cinnamon also known as true cinnamon is the best cinnamon for every day use. This is why. It’s important to note that Cassia cinnamon, the type most commonly found in grocery stores contains a compound,  coumarin, that can damage the liver if consumed frequently in even normal quantities. . Cassia cinnamon is usually labeled as Saigon or Vietnamese cinnamon. Ceylon cinnamon does not have coumarin. Ceylon cinnamon is not as pungent or aggressive is flavor as Cassia cinnamon. But its flavor is more subtle and a little sweeter.   If you do or plan to switch to Ceylon only buy organic brands. You can find it easily online. I like this particular brand the best. https://www.amazon.com/Frontier-Organic-Ceylon-Cinnamon-Ground/dp/B00269VK20?th=1

Cinnamon has been used as a spice and in Chinese and Ayurvedic medicine for thousands of years. Did you know in the Bible, Moses was directed to use cinnamon to make Holy Oil for anointing the sick.  Cinnamon has very powerful antioxidant benefits.

Cinnamon comes from the bark of a tree. Although there are four main varieties of cinnamon, Ceylon cinnamon and Cassia cinnamon are the most popular.  Ceylon cinnamon is not as aggressive in its flavor and can be used in larger quantities providing greater antioxidant potential.  The cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets. If you are going to use and consume a lot of cinnamon I would only recommend you use the Ceylon variety.

A few of the health benefits of cinnamon:

  • May support better blood sugar levels
  • Powerful antioxidant
  • May be Anti-bacterial
  • May be Anti-fungal
  • Anti-inflammatory
  • May support better and healthier digestion
  • May improve blood flow and circulation preventing heart disease
  • May help prevent Alzheimer’s Disease and dementia
  • May improve cognitive function
  • May support lower cholesterol

Just the smell of cinnamon may help you think better. Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing. No wonder I love the smell of cinnamon!

Recent studies have found that cinnamon may have a beneficial effect on blood sugar. One of the first human studies was published in 2003 in a medical journal called Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily, an amount roughly equivalent to one quarter of a teaspoon to 1 teaspoon of cinnamon. After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose by 18 to 29%, triglycerides by 23 to 30%, LDL cholesterol by 7 to 27%, and total cholesterol by 12 to 26%.

Some of the health benefits of cinnamon are not conclusive particularly those surrounding blood sugar control.  More research is needed.  You can find more info regarding the confusion of studies at this site.

I use Ceylon cinnamon a few times each day. I use it with honey and raw apple cider vinegar twice a day and in my hot chocolate twice a day.

Enjoy your cinnamon and try using it in a variety of ways. It doesn’t take much to add a flavorful impact.

Healthy Wishes

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

Integrative Nutrition Health Coach

Wellness With Wally

References:

Orally Administrated Cinnamon Extract Reduces β-Amyloid Oligomerization and Corrects Cognitive Impairment in Alzheimer’s Disease Animal Models http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0016564

Cinnamon improves glucose and lipids of people with type 2 diabetes.  Department of Human Nutrition, NWFP Agricultural University, Peshawar, Pakistan. http://www.ncbi.nlm.nih.gov/pubmed/14633804

A comparison of chemical, antioxidant and antimicrobial studies of cinnamon leaf and bark volatile oils, oleoresins and their constituents. Chemistry Department, DDU Gorakhpur University, Gorakhpur 273 009, India. http://www.ncbi.nlm.nih.gov/pubmed/17408833

Cinnamon intake lowers fasting blood glucose: meta-analysis. Department of Nutrition, University of California-  http://www.ncbi.nlm.nih.gov/pubmed/21480806

http://www.med.nyu.edu/content?ChunkIID=21672

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.

 

Easy Way To Reduce the Risk of Winter Infections!

As I open the door, a chill is in the air that is distinctly fall. I feel a brisk cold wind crawl across the yard making the remaining colorful leaves rustle. Thus taking me back to my younger years with the smell of wood burning in wood stoves and fireplaces.

To my delight, the amount of hot chocolate increases! Yes, fall is here and winter is on the way!

It’s the time of year when respiratory infections the cold and flu are most notorious. (Shhhh! they actually exist year round). Do you want an easy way to reduce the risk of infections?

The American lifestyle and diet do not support great immune function or great health. Consequently, American’s as a population have low immune function. Nutritional yeast (also known as Nooch) can help anyone boost the part of the immune system that protects us from bacteria and viruses. It can help prevent or reduce our risk of these types of infections. However, for it to be effective you must take it every day.

Athletes tend to get infections more often in the colder months. If you are an athlete do you find yourself getting more infections in the fall or winter or after intense exercise? If so, you should consider making this immune-boosting powerhouse an everyday part of your diet. It doesn’t take much to get the immune boosting effect. As little as 1 tbsp. per day is effective.

Nutritional yeast is safe for everyone including your pets!! Nutritional yeast is de-activated yeast grown on beets and sugar cane molasses. Do not confuse it with brewers or bakers yeast. Bakers yeast can deplete B vitamins. Even though Brewers and Bakers yeast also contain beta glucan’s they are typically grown on grains like corn (GMO).

Nutritional Yeast is a power house!

Bakers, Brewers and Nutritional Yeast are created using a species of yeast called Saccharomyces cerevisiae which does not cause yeast overgrowth.

Nutritional yeast is rich in protein, B vitamins including B1, B2, B3, B5, B6, Folate, B12, and 15 minerals and contains immune boosting beta-glucan’s. Because of its nutritional content Nutritional yeast is also important for supporting a healthy central nervous system, boosting energy and protecting our vision, skin and hair.

Furthermore, Nutritional and Brewers yeast have been used as an energy booster and for recovery for athletes for decades. Nutritional yeast has 16 amino acids and is an excellent source of protein. B vitamins are necessary to convert carbohydrates and fats into energy.

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

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

You can’t eat too much and it can be used in a variety of ways. I put 1/2 tsp in each of my Vive shakes!! I like the flavor of the Bragg’s brand best. Bragg’s is also GMO free and all the added nutrients come from natural not synthetic sources. #nutritionalyeast #viveshake

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

Nutritional Yeast also provides other beneficial health benefits!

  • Here is the nutritional breakdown for one serving, which is ¼ cup.
    60 calories
    5 calories from fat
    5 grams carbohydrates (2 percent DV)
    4 grams fiber (16 percent DV)
    9 grams protein (16 amino acids)
    0.5 grams fat (1 percent DV)
    25 milligrams sodium (1 percent DV)
    790 percent DV of Thiamine (Vitamin B1)
    570 percent DV of Riboflavin (Vitamin B2)
  • 363 percent DV of Niacin (Vitamin B3)
  • 180 percent DV of Pantothenic acid (Vitamin B5)
  • 300 percent DV of Pyridoxine (Vitamin B6)
  • 230 percent DV of Niacin (Vitamin B3)
  • 290 percent DV of Cobalamin (Vitamin B12)
  • 270 percent DV of Folate (Vitamin B9)
  • 38 percent DV of Zinc
  • 11 percent DV of Iron

 

If you want to keep your immune system in fighting condition make Nutritional Yeast part of your daily routine. It can be used in a variety of ways.

Healthy wishes

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

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@WallyBishopCNC

Chocolate taste so good and is so good for us!!

The beginning of Chocolate!

Cocao, cocoa or chocolate, regardless what name you choose, it comes in many forms.  And, truthfully, I am an expert in all things chocolate because I confess I am a chocoholic. I eat dark chocolate and raw cocoa powder everyday. The taste is awesome and the benefits are huge!  However, I am very selective about the type of chocolate I eat or drink.

Not all chocolates are healthy. Milk chocolates and chocolates with a lot of added sugar do not provide the health benefits. Obviously chocolate, cakes, cracker and cookies fall into the not healthy category.

The cocao bean is the jewel of the bean world. No other food has higher antioxidant power! It is also rich in many other nutrients.

Raw cocoa added to your smoothie and other foods can supercharge your body in many ways. Be creative with it.

Warning- not all chocolates are healthy! Milk chocolate or other candies in which chocolate is added does not have the health benefits of dark or raw chocolate. They most likely have milk and lots of sugar in them. Even healthy dark and raw chocolate is high in calories so limit your amount to prevent weight gain. It only takes 1 to 2 ounces of dark chocolate or raw cocao powder once a day to get the health benefits of chocolate.

To make sure I eat the healthiest chocolate I use only 85% dark or higher and when I make hot chocolate I use the healthiest, which is raw (uncooked or unprocessed) cocoa powder.  Chocolate is one of the highest antioxidant rated foods. Chocolate is rich in powerful antioxidants like resveratrol and epicatechin, is rich in minerals like magnesium, calcium, iron, copper, zinc, potassium, phosphorus and Vitamins like Vitamin A, Vitamin E, Folate, B2, B5, B6, and Vitamin K. Chocolate also contains brain and heart healthy fats and other healthy phytonutrients.

Health Benefits

  • Helps reduce blood pressure
  • Provides great energy
  • Boost metabolism
  • Improves bone health
  • Protects cells from free radical attacks
  • Reduces premature aging
  • Helps reduce stress
  • Improves vascular wall health
  • May reduce blood clots
  • Can improve both LDL and HDL cholesterol levels.
  • Improve insulin function
  • Reduces platelet stickiness
  • Improves immune response
  • Improves our mood
  • Improves our sleep
  • Can improve heart health

How Chocolate Improves Our Mood!

Studies show that eating a small amount of dark chocolate a few times a week can help lower your blood pressure and improve blood flow and may even help prevent the formation of blood clots. It helps increase our uptake of serotonin, which improves our mood. Chocolate also has Phenylethylamine (or PEA), which is a natural chemical produced by our brains to produce endorphins (mood elevating hormones that are attributed to the feeling of love). And you guessed it right! Dark chocolate is full of it! This creates a euphoric feeling in our brains and can help with depression, irritability, grief, and much more!

Another substance found in chocolate is anandamide. A fatty substance that is naturally produced in the brain, anandamides makes us feel relaxed and improve our mood.

Immune Function

It’s also good when your sick, if you can’t get the rest you need or your dying of the flu just try a bit of dark chocolate. The Xantheose, an ingredient in dark chocolate, has been proven to suppress a cough and help with symptoms and inflammation. This effect is attributed to the antioxidants in chocolate and puts it in the same arena this food to blueberries, acai berries and many more super foods.

Enjoy dark and raw chocolate; it doesn’t take much, just an ounce or two every day to get the desired health benefits and pleasurable relaxation it provides.

While writing this for you I am enjoying a delicious cup of velvety rich dark cocoa. I add a little Ceylon cinnamon, almond milk and stevia, the aroma and taste is bliss!

Enjoy your chocolate!

Healthy Wishes

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

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.

Reference sources

 

Chocolate intake is associated with better cognitive function: The Maine-Syracuse Longitudinal Study https://www.sciencedirect.com/science/article/pii/S0195666316300459

Contemporary Reviews in Cardiovascular Medicine-Cocoa and Cardiovascular Health –Circulation. 2009; 119: 1433-1441 doi: 10.1161/​CIRCULATIONAHA.108.827022

[Langer, S. and Marshall, L.J., et.al., (2011) “Flavanols and Methylxanthines in Commercially Available Dark Chocolate: A Study of the Correlation with Nonfat Cocoa  Solids”. J. Agric. Food Chem., 59, 8435]

[Erdman, J.W. and Carson, L., et.al., (2008) “Effects of Cocoa Flavanols on Risk Factors for Cardiovascular Disease”.  Asia Pac. J. Clin. Nutr., 17, Suppl. 1: 284].

[Allen, R.R. and Carson, L., et al. (2008) “Daily Consumption of a Dark Chocolate  Containing Flavanols and Added Sterol Esters Affects Cardiovascular Risk Factors in a Normotensive Population with Elevated Cholesterol”.  J. Nutr., 138, 725].

[Katz, D.L., Doughty, K, and Ali, A. (2011) “Cocoa and Chocolate in Human Health and Disease”.  Antioxid. Redox Signal., 15, 2779],

Engler MB, Engler MM, Chen CY, et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr. 2004 Jun; 23(3): 197-204.

Taubert D, Roesen R, Lehmann C, et al. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial.  JAMA. 2007 Jul 4; 298(1): 49-60.

[Murata, M. and Katagiri, N., et al., (2009) “Effect of Beta-Phenylethylamine on extracellular concentrations of Dopamine in the Nucleus Accumbens and Prefrontal Cortex”. Brain Res., 1269, 40],

Help Your Colon Fight Cancer! It is Preventable!

Colon cancer is one of the most preventable cancers, yet it is the least prevented!

Colon cancer is the second highest cause of cancer death for men and the third highest for women. It is usually only a concern once you are over 50 years old. However, the past decade has seen a rise in the number of colon cancer diagnosis and deaths for people 35 to 50. This news and a 14% rise in colon cancer is not good news.

The past recommendations have been to begin colon screenings at age 50. However, based on the new evidence my opinion is that if you are eating the typical America diet rich in refined carbohydrates, fried foods, red meats, BBQ meat, processed meats, cheese, eggs and alcohol I would change my diet considerably. These foods are found to be colon cancer promoters in one way or the other.  Meats when cooked in dry heat methods such as BBQ or smoking increase the cancer potential by producing carcinogenic compounds called Advanced Glycation End Products (AGE’s) and acrylamides.  I would also consider having a colon screening done at an earlier age.

Reduce your risk of colon cancer!

Get screened!

If you think you may be having colon problems please see your doctor immediately. Colon cancer is often difficult to detect just by symptoms. It’s best to catch it early. If colon cancer runs in your family get screened more often. The simplest test is a Fecal Occult Blood Test (FOBT)/Fecal Immunochemical Test (FIT). This test can be done once a year.  You can also choose other more invasive methods.

Avoid Processed foods

According to several large-scale studies the regular consumption of refined carbohydrates such as chips, cookies, pastries, cereals, breads, sugary drinks, ice cream, processed foods, fried foods, (excessive) alcohol consumption, beef, lamb, pork, processed meats and cheeses increased the risk of colon cancer by more than 30%. This is the typical American diet.

Fiber!

There is no doubt that fiber plays an important role in a healthy digestive system and colon. Fiber makes stuff move and exit the body. The longer digested or undigested food particles sit in your colon the more damage is done to colon wall cells. Over a period of time the cells become damaged and replicated in a sick state. If they do this enough, it isn’t long before you have a precancerous cells ready to rapidly multiply into colon cancer.

A plant-based diet!

Vegetables

Certainly plants provide fiber but they also give a magnitude of vitamins, minerals and antioxidants that prevent cell damage and can even reverse cell damage! Vegetables have the most powerful preventive effect. Leafy greens, cruciferous vegetables such as cabbage, broccoli, cauliflower, kale, mustard greens, garlic, onions, asparagus, tomatoes are the most powerful at prevention. In fact, in one study, the regular consumption of tomatoes reduced the risk of colon cancer by up to 50%.

Fruits

The best fruits are low sugar fruits such as blackberries, blueberries, strawberries, raspberries, apples, peaches pears and plums. Even then I would consume only three servings per day.

Legumes (bean, peas and lentils) a real powerful anti-cancer agent!

Legumes are powerful plant foods that reduce the risk of many diseases including colon cancer. They are rich in vitamins, minerals and special antioxidants that fight cancers.  Flavonoids from legume food not only inhibit the growth of tumor cells, but also induce cell differentiation (the immune system can differentiate cancer cells from normal cells).

“But it was the legumes that provided the biggest and most consistent reduction in colorectal cancer risk. Those who ate the most legumes (highest quarter) saw their incidence of colorectal cancer drop by over 50 percent – with women as high as 56 percent lower incidence. Furthermore, this reduced incidence also occurred with the other quartiles of legume consumption. As legume consumption increased, the incidence of colorectal cancer was reduced.” https://www.realnatural.org/legumes-colorectal-cancer/

Fermented foods and probiotics

Probiotics are very important at keeping our microbiome (gut bacteria) balanced and healthy. Health bacteria not only digest fiber but also make up a large part of our immune system. Our health starts in our gut and with a healthy microbiome. Fermented foods provide health bacteria our colon needs to be healthy. Probiotic supplements can also help re-establish a health microbiome. Talk with a qualified health professional for the right way to supplement probiotics.

Whole grains 

Whole grains are rich in fiber and nutrients but need to be sprouted to reduce the inflammatory effects and increase the nutritional content. I don’t normally recommend grains for my clients. However, if you are a grain consumer please soak or sprout them before eating them.

Additionally, exercise, maintaining a healthy weight, and quitting smoking also cut the risk of colon cancer.  The nutrients Folate, calcium, magnesium and Vitamin D3 have shown to have a positive effect at colon cancer prevention. Folate, calcium and magnesium are very bioavailable in many vegetables, particularly leafy greens and cruciferous vegetables. Calcium and magnesium are also available in fruits, whole grains, nuts and seeds and legumes. If using a Vitamin D supplement make sure it is Vitamin D3 (cholecalciferol).

If you want to avoid colon cancer increase your intake of greens, cruciferous vegetables, low sugar fruits, legumes and other plant foods. Start exercising and quite smoking!! Colon cancer is sneaky. It quietly grows unknown until it’s advanced. I highly suggest changing your diet and lifestyle to a healthy one rich in fiber, nutrition and exercise. Please get screened.

Before embarking on a plant-based diet, enlist the help of a qualified health coach to make sure you do it the healthy way. Switching to fast can cause digesting and detoxing issues.

Healthy wishes,

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

Integrative Nutrition Health Coach

 

 

 

 

 

 

Sources

  1.  https://www.ncbi.nlm.nih.gov/pubmed/25739376 Beans reduce the risk of colon cancer
  2. https://www.ncbi.nlm.nih.gov/pubmed/26616921   Beans reduce the risk of colon cancer
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350074/  Legume antioxidants stop cancer cell proliferation
  4. http://www.aicr.org/reduce-your-cancer-risk/diet/reduce_diet_nutrition_hotline_qa.html  best foods to prevent colon cancer
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231486/   red meat and the production of AGE’s through the browning of meats increases cancer risk greatly
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4698595/  Large scale studies implicate meats in colon cancer
  7. https://www.health.harvard.edu/blog/vegetarian-diet-linked-to-lower-colon-cancer-risk-201503117785
  8. https://www.everydayhealth.com/colon-cancer/0702/study-ties-red-and-processed-meats-to-worse-colon-cancer-survival.aspx
  9. https://www.everydayhealth.com/columns/my-cancer-story/healed-colon-cancer-vegan-diet/

DISCLAIMER
 

The information in this email and on our website ­­­­­­­­­­­­­­­­­­­­­­­­is presented as is for educational purposes only. It is not intended as a substitute for the diagnosis, treatment, or advice of a qualified, licensed medical professional. The facts presented in this e-mail, blog or on the website are offered as information only, not medical advice, and in no way should anyone infer that we are practicing medicine. Seek the advice of a medical professional for proper application of this material to any specific situation. No statement in this e-mail or on the website has been evaluated by the United States Food and Drug Administration or any other regulatory authority. Any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease.

We recommend that you do your own independent research before beginning a new lifestyle routine or purchasing anything. Please consult with your physician or healthcare provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program without 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.

Some Consider this to be the Perfect Food!

If I asked you to eat something that is 70% sugar a few times week, you would think Wally has lost his mind. After all, I am constantly asking you to get the sugar out of your diet. However, Mother Nature likes to throw us a curve ball every so often. That’s why I also say “Never say never”.

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

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

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

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

Although Dates are more than 70% sugar, they actually lower cholesterol and triglycerides, all while not raising blood sugar levels. It’s amazing that dates can contain so much sugar, yet, not have a negative affect on blood sugar levels. Every person is different, so dates may effect your blood sugar differently than other people. Because dates are so rich in sugar, don’t over consume them. A little goes a long way. Dates are a rich source of fiber which helps reduce the blood sugar impact of the natural sugar in dates. However, remember that even as healthy as dates are we can have to much of a good thing. I would limit intake to two or 3  per day unless exercising. they are a great source of energy and antioxidants of you exercise.

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

An excerpt from the study;

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

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

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

Some of the health benefits from eating dates are:

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

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

Healthy wishes,

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

Integrative Nutrition Health Coach

 

 

 

 

 

 

Sources

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

DISCLAIMER
 

The information in this email and on our website ­­­­­­­­­­­­­­­­­­­­­­­­is presented as is for educational purposes only. It is not intended as a substitute for the diagnosis, treatment, or advice of a qualified, licensed medical professional. The facts presented in this e-mail, blog or on the website are offered as information only, not medical advice, and in no way should anyone infer that we are practicing medicine. Seek the advice of a medical professional for proper application of this material to any specific situation. No statement in this e-mail or on the website has been evaluated by the United States Food and Drug Administration or any other regulatory authority. Any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease.

We recommend that you do your own independent research before beginning a new lifestyle routine or purchasing anything. Please consult with your physician or healthcare provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program without 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

 

What You Don’t Know Can Hurt You

The preventive cure for most cases of Alzheimer’s, Heart Disease, Diabetes and Cancer may be right in front of you?

Hippocrates nailed it when he said “Let Food be Thy Medicine”.

I am not an alarmist. However the facts on this subject are very compelling and you have a right to know the facts about what you put in your body. What you do after reading the message is up to you. My hope is that it will resonate with you enough to bring healthy change in your diet and lifestyle.

The Ostrich Syndrome

You can’t ignore this and it will not go away. I hear and read reasons to justify food choices all the time. Such as; “Well I am going to die anyway so I should at least enjoy my food”, It’s genetics and its going to happen anyway so I am going to eat what I want”, My granddad lived to 99 and he smoked and ate fried foods and drank a lot so why should I do any different? Sound familiar?

Regardless, this isn’t something you can hide from or run from. As far as genetics go, studies have told us for years that most disease causing genes are dormant until we fertilize them with a poor diet, exposure to toxic chemicals or unmanaged stress. And some genes are going to express and cause disease regardless what we do, however, that is  a very small percentage of illness and disease. We create the perfect conditions for genes to spring to life to bring us disease. In contrast, a mostly plant-based diet may suppress these rogue genes. Sure, an occasional hot dog, fries or BBQ isn’t going to cause these conditions but consuming then week after week for years can and does.

The hardcore truth is; American’s are getting sicker and our crap foods and stressed lifestyle have a lot to do with it. Regarding Alzheimer’s, America has the 2nd highest rate and Finland has the highest.  America also has some of the highest rates of Multiple Sclerosis and Parkinson’s disease. The countries with the lowest rates are Asia, Eurasia the Middle East and African Nations.  The countries with the lowest rates of Westernization have the lowest rates of these diseases. Interestingly, 30% of people with Alzheimer’s also have heart disease, and 29% also have diabetes. (Alzheimer’s Association)  Alzheimer’s rates are climbing drastically. Maybe the American diet rich in AGE’s are a big part of the cause. Should we take a closer look at diet more and less towards drugs to find the cure. Hippocrates nailed it when he said “Let Food be Thy Medicine”.

Numerous, peer-reviewed studies show the majority of today’s rapidly growing diseases are diet and behavior influenced.

Could This be a Major Player in Disease and Illness?  There are many suspected contributors to disease and illness and the one I am presenting is not the only cause but I believe it is a big one. Read this thoroughly, do your own research and then make your own conclusions.

AGE’s

Advanced Glycation End Products (AGE’s) accelerate our aging at the cellular level. Studies link AGE’s to heart disease, diabetes, stroke, vascular disease, nerve damage, kidney disease, vision problems and cancers, even Alzheimer’s, due to the production of amyloid proteins and free radical damage to brain cells.

“We found that mice kept on a diet high in AGEs, similar to Western diet, had high levels of AGEs in their brains together with deposits of amyloid-β, a component of the plaques characteristic of Alzheimer’s disease, while at the same time developed declines in cognitive and motor abilities. The mice fed a low AGE diet remained free of these conditions. In addition, clinical studies have shown that subjects with higher blood AGE levels, in turn resulting from high AGE diets, are more likely to develop cognitive decline on follow up.” https://www.j-alz.com/content/new-study-postulates-role-dietary-advanced-glycation-end-products-risk-alzheimers-disease

AGEs are harmful compounds that are formed from dry, high heat cooking that combine sugars, proteins and fats. Even cooking certain foods at lower temperatures for longer periods still increases the production of AGE’s. Other cancer causing chemicals are produced as well, such as acrylamides.

AGE’s are another reason to avoid as much sugar as possible. Sugar is very harmful. Fructose (agave nectar or syrup and HFCS) forms AGE’s 10 times faster that glucose (blood sugar). Fried starchy foods (French fries, fried pies) are also rich in AGE’s and acrylamides.

Let’s get real for a moment and look at a few typical foods Americans eat every day high in AGE’s. Grilled meats, hot dogs, donuts, pastries, French fries, BBQ, breaded meats, potato chips, corn chips, crackers and even a baked potato with butter and cream are big providers of AGE’s. If you are eating these you are greatly increasing your risk for future disease and illness. The amount of AGE’s in food varies. In the list provided in this link you can see the foods with the highest AGE content are animal foods and a few roasted nuts.  Eat the nuts raw greatly reduces the AGE content.  There are very few AGE’s in plant-based foods like vegetables, legumes, raw nuts and seeds and fruits.

Research performed in animal studies show a restriction of dietary AGEs slowed the progression of atherosclerosis (causes heart disease) and diabetes. A study in humans found that a low-AGE diet reduced blood levels of C-reactive protein, which is a measure of inflammation and a known risk factor for heart disease.

The Standard American Diet is full of simple sugars like sucrose, fructose and galactose (milk sugar). Many of the sweeteners available today are at least 50% fructose or a fructose derivative such as high fructose corn syrup, corn syrup, agave nectar and agave syrup. These added sugars are a major cause of AGE’s when added with fats and proteins in the right environment.

What foods have the most and least AGE’s?

  • Fats, dairy and meat products contain the most AGEs
  • Carbohydrates are relatively low in AGEs
  • Higher cooking temperatures increase AGEs
  • Longer cooking times increase AGEs
  • The presence of liquids in cooking (such as boiling ro steaming) reduces AGEs
  • Processed foods have more AGEs than natural or homemade foods

Looking at this list, we can say for sure a diet rich in vegetables, legumes, fruits, and raw nuts and seeds provides the least damage from AGE’s.   The real problem is with meats, dairy and processed foods.

How cooking influence’s AGE’s

When cooking foods, the higher the temperature, the longer the time and the type of heat determine the amount of AGE’s produced.  Dry heat produces substantially more AGE’s than wet heat.  Boiling, poaching, steaming and stewing are the cooking methods that produce the least amount of AGE’s and cooking, grilling, frying, baking, and broiling produces the most AGE’s.

AGEs form as food browns during cooking, primarily when foods high in protein or fat are subjected to high temperatures. Cooking at a higher temperature for a shorter period of time creates more AGEs than cooking at lower temperatures for longer periods of time. Also, exposure to dry heat produces more AGEs than cooking in liquid. Thus, broiling, frying, or grilling of meats creates more AGEs than boiling, poaching, or stewing. For example, a chicken breast broiled for 15 minutes contains more than five times as many AGEs as the same food boiled for one hour.  If you barbecue or allow meats to char ,not only do you have AGE’s you also have other cancer causing compounds. .

Balance in life

A life of wellness is about balance not perfection. Because certain foods have high amounts of AGE’s it doesn’t mean never consume them. It means be smart about it. Limit the intake and eat as nutritious as you can as part of a healthy diet and lifestyle. If you eat nutritious foods and prepare your foods in different ways, you will cut the risk of health issues from harmful chemicals and compounds present in everyday foods.

Healthy Wishes

Wally Bishop I.N.H.C.

Integrative Nutrition Health Coach

wellnesswithwally

Vive shake 

 

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/  (Alzheimer’s)

https://www.ncbi.nlm.nih.gov/pubmed/18473848 (Alzheimer’s)

https://www.j-alz.com/content/new-study-postulates-role-dietary-advanced-glycation-end-products-risk-alzheimers-disease

https://www.hindawi.com/journals/omcl/2017/7039816/  (Alzheimer’s)

https://www.ncbi.nlm.nih.gov/pubmed/9777946 (Alzheimer’s)

http://www.neurodegenerationresearch.eu/2016/08/study-shows-that-exercise-and-diet-can-reduce-build-up-of-protein-linked-to-alzheimers/

https://www.cnn.com/2014/12/08/health/alzheimers-reversal/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583887/ (skin)

http://circ.ahajournals.org/content/114/6/597 (Diabetes and vascular damage)

https://www.ncbi.nlm.nih.gov/pubmed/18473849 (Vascular disease and diabetes)

http://clinical.diabetesjournals.org/content/21/4/186 (Diabetes)

https://www.ncbi.nlm.nih.gov/pubmed/16037299  (Cancer)

https://www.ncbi.nlm.nih.gov/pubmed/28811077 (Cancer)

http://familywellnesshq.com/fructose-in-fruits-veggies-nuts-seeds-legumes-grains/  (Fructose content in foods)

http://inhumanexperiment.blogspot.com/2009/09/age-content-of-foods.html

https://www.niehs.nih.gov/health/topics/agents/acrylamide/index.cfm  (Cancer)

http://www.worldlifeexpectancy.com/cause-of-death/alzheimers-dementia/by-country/

The information in this blog and on our website ­­­­­­­­­­­­­­­­­­­­­­­­is presented as is for educational purposes only. It is not intended as a substitute for the diagnosis, treatment, or advice of a qualified, licensed medical professional. The facts presented in this e-mail, blog or on the website are offered as information only, not medical advice, and in no way should anyone infer that we are practicing medicine. Seek the advice of a medical professional for proper application of this material to any specific situation. No statement in this e-mail or on the website has been evaluated by the United States Food and Drug Administration or any other regulatory authority. Any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease.

We recommend that you do your own independent research before beginning a new lifestyle routine or purchasing anything. 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