Fiber, Your Health and Weight Loss

Fiber Rich Foods
Fiber Rich Foods

Fiber does many great thing for us. I believe that fiber should be a part of everyone’s diet. There is no question that fiber from low starch plant foods is a vital part of a healthy diet.  A diet rich in vegetables, fruits, legumes, nut and seeds is rich in fiber and offer an abundance of vitamins, minerals, enzymes, essential fatty acids, antioxidants and additional phytonutrients. The average American is only getting 1/3 of their minimum daily fiber requirements. Maybe its one of the contributing reasons there is so much obesity, disease and illness in our great country.

Some fibers act as prebiotics providing food for the good bacteria in our gut.

The subject of fiber intake and weight loss has mixed opinions and studies are not conclusive in either direction. However, the studies tend to more strongly support the premise that the increase of fiber in the diet does increase weight loss potential, a reduction of cholesterol, improve the management of type 2 diabetes cut the risk of heart disease and some cancers.

There are two types of fiber in our diet; insoluble and soluble fiber. Both are non-digestible and provide no caloric energy that is either burned as energy or stored as fat.  Soluble fiber is soluble in water, swells absorbing water becoming a gelatinous substance in our gut during the digestive process. It is soothing to the digestive tract and binds with fats helping to lower cholesterol and triglycerides and slows down the absorption of sugars, thus lowering blood sugar levels.  Soluble fiber may help with diarrhea and constipation. Insoluble fiber helps with constipation and keeps the digestive tract clean by move the digestive process along.

Both types of fiber are filling providing satiation leading to lower calorie consumption. However it is important that those looking to lose weight follow a lower glycemic diet  that is higher in fiber. Fiber sources in the diet should be from low starch vegetables, fruits and legumes.

The only negative to fiber intake is increasing the intake too quickly. Increasing their fiber intake too quickly can cause bloating, gas and potentially loser stools. It is very important that individuals who have been following a lower fiber diet increase their fiber intake slowly.

Fiber from healthy food sources can be an aid to weight loss and promote health. It is recommended that individuals have a minimum fiber intake of 25 to 35 grams daily.  The best fiber sources or low starch vegetables, low sugar fruits, beans, lentils, nuts and seeds. Whole grains provide fiber but can be higher in glycemic values. The best sources from grains are found the the bran and germ such as rice bran and germ. Fiber supplements can help but food sources provide the fiber and nutrients in one beneficial package and are therefore preferred.  Vive is the ultimate whole food, fiber, nutrient, antioxidant food!

To summarize;  fiber is filling, satiating, soothing, cleansing, removes bad fats, slows blood sugar absorption, provides food for our healthy gut bacteria, makes some nutrients, reduces the risk of hearrt disease and some cancers.

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer


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.


Nutr Rev. 2001 May;59(5):129-39. Dietary fiber and weight regulation. Howarth NC, Saltzman E, Roberts SB. Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, MA 02111, USA.
Nutrition. 2005 Mar;21(3):411-8. Dietary fiber and body weight. Slavin JL.Department of Food Science and Nutrition, University of Minnesota, St. Paul, Minnesota, USA.
Pediatr Clin North Am. 2001 Aug;48(4):969-80. Dietary fiber and body-weight regulation. Observations and mechanisms. Pereira MA, Ludwig DS. Division of Endocrinology, Departments of Pediatrics and Medicine, Harvard Medical School and Children’s Hospital, Boston, Massachusetts, USA.

Organic Foods vs Commercial Foods, Does It Matter to Your Health?

Guess Who Would Love to Stop All Organic Farming?
Guess Who Would Love to Stop All Organic Farming?

Should I really buy Organic? I am asked this question often and have read study after study. The debate will continue forever. The studies from commercial growers say there is no difference yet the organic growers say yes there is a difference.

Just the facts

So, let’s just look at this from a purely logical point of view, OK?  The real question you must ask yourself after reading this is, which one has the potential to make me sick and increase my risk for illness and disease? If one does, do your best to limit or avoid them.

What does organic mean? Organic means that the produce (plants) isn’t exposed to commercial toxic fertilizers, pesticides or fungicides and the crops are rotated and managed to promote soil and land conservation. Organic soil is fertilized with natural fertilizers such as peat and manure and may have close to 100 different nutrients. Guess how many nutrients traditional commercial fertilizers have?  Get this, only three (3). Commercial fertilizer consists of nitrogen, phosphorous and potash (potassium). In addition, the Environmental Protection Agency (EPA) considers 60 percent of herbicides, 90 percent of fungicides, and 30 percent of insecticides to be carcinogenic. Organic produce has a 5 digit code beginning with the number 9. An organic vegetable would have a code like “94639”.

Plants get minerals from the soil which allows them to make other nutrients. Also plants that grow under natural controls for bugs, weeds and fungi versus that of commercial pesticides, herbaacides and fungicides produce more antioxidants and phytonutrients. They have to produce more of these healthy compounds to protect themselves for their natural enemies. So would you rather eat plants grown in soil with three (3) minerals or close to 100? Remember you are what you eat.

Organic Livestock isn’t given hormones, antibiotics, or exposed to pesticides, fertilizers and fungicides and are allowed to eat natural foods from their environment. Free-range organic livestock means that the animals have the ability to roam about and eat what is naturally in their environment in addition to no exposure to those nasty chemicals. Commercial livestock is given  commercial feed which is made from various commercial grains, other animal parts and food like chemicals. I would equate commercial livestock feed to fast food for us humans. Commercially raised animals also have much higher rates of bacterial and fecal contamination.


Organic produce is grown in soil with close to 100 different nutrients and commercial produce is grown in soil with only 3. Organic produce is not exposed to toxic chemicals. Commercial produce is exposed to many toxic chemicals that you can absorb. These toxic chemicals are stored in your fat and can be hard to detox. They stay in your body for years and continue to accumulate potentially causing disease and illness. .

Organic free-range livestock is fed natural foods grown in organic conditions and not exposed to toxic chemicals. They also have much less stress. Stock animals under stress release stress hormones and histamines that you absorb when you eat them. Commercially raised animals have much higher rates of contamination.

Here are some key differences between conventional farming and organic farming:

Conventional Organic
Apply chemical fertilizers to promote plant growth. Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray synthetic insecticides to reduce pests and disease. Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use synthetic herbicides to manage weeds. Use environmentally-generated plant-killing compounds; rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

If you buy commercial produce please wash them very well.

Studies have linked pesticides to the following health conditions.

  • Cancer
  • Fertility problems
  • Brain tumors
  • Childhood leukemia
  • Non-Hodgkin’s lymphoma
  • Birth defects
  • Irritation to skin and eyes
  • Hormone or endocrine system problems
  • Nervous system damage

These are the foods you should buy organic if possible. They are the ones most often sprayed with pesticides.

  1. Peach
  2. Apple
  3. Sweet Bell Pepper
  4. Celery
  5. Nectarine
  6. Strawberries
  7. Cherries
  8. Kale
  9. Lettuce
  10.  Grapes – Imported
  11.  Carrot
  12.  Pear
  13.  Collard Greens
  14.  Spinach
  15.  Potato

Always wash your produce, even organic just to be sure to remove any unwanted critters or chemicals!


The amount of each chemical element is expressed in milligrams per 100 grams dry weight for the first four elements, then in parts per million for the three trace elements.  The Table below is based on research at Rutgers University, NJ, USA. source,

Nutrients Organic vs Commercially Grown
Organic vs Commercially Grown

The choice is yours. I am just the messenger.

Healthy Wishes,

Wally Bishop C.N.C.


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.

What Are You Doing About Your Health?

You Are What You Eat!
You Are What You Eat!

Some days I get really frustrated with my work. I am trying so hard to give knowledge away to those that seek it.  They ask, they seek and they complain about their health condition but many, many, many, never put the knowledge to use. If I could just get them to try for 30 days. Isn’t your health worth at least a 30 day investment?

You see, I have been give something very special. I was blessed with another opportunity to get my health back and I took that opportunity and ran (walked actually because I couldn’t run at the time) with it. And I got it back!! I want to give to everyone that wants good health the same opportunity that was given to me. It’s knowledge that will change you from your head to your toes.

If you knew the foods you were eating were eventually going to cause a disease or make you even sicker wouldn’t you want to make a change in your diet? I would hope so, but most people do not believe it when I tell them that their food is poisoning them slowly. We accept disease and illness as a normal part of life when it doesn’t always have to be. Scientific studies tell us the American diet is slowly killing us, it is responsible for most of our disease and illness. Chronic inflammation is a silent killer. It’s happening in your body and you can’t see it or feel it until damage is being done. The healthiest cultures and countries eat very little refined and processed foods.

SAD, the standard American diet and lifestyle leads the way as the primary instigator of chronic inflammation. The consumption of refined sugar, artificial sweeteners, refined and processed foods, trans fats, saturated fats and preservatives create inflammation throughout the body.  This may eventually cause cancer, high blood pressure, diabetes, asthma, allergies, reduced immune system function, high cholesterol, chronic infections, auto immune diseases, heart disease, digestive disorders and other adverse conditions.

I think there lies part of the problem. If my doctor isn’t warning me to stop eating hormone and pesticide meats coming from GMO fed animals and to eat more vegetables and fruits why should I change. He should know this right? Wrong, most doctors have very little education on nutrition and foods.  It’s not the doctors and nurses, it’s the system. Many caring people work in the medical field.

It’s your responsibility to care of your health. No one, including your doctor can make you healthier. It’s the choices you make!

  • We now have children less than 10 years of age diagnosed with high cholesterol, type II diabetes, hypertension and heart disease.
  • More than 75% of Americans are suffering from preventable illness and disease.
  • Over 65% of America is overweight.
  • America is the fattest and sickest of all industrialized nations. Yet America spends more than twice what other healthier nations spend on health care.
  • The American Diet is the major cause of illness in our country.

Health Organizations such as the CDC, The Center for Science in the Public Interest, National Institutes of Health, World Health Organization, Physicians Council for Responsible Medicine, Institute for Functional Medicine and many others state that nutrition and lifestyle choices account for a large majority of our illness and disease

Your health comes down to what you eat, how much exercise you get, the amount of toxins you are exposed to and your genetics. I will state emphatically that a healthy diet can often mitigate unhealthy genetic tendency’s. What you eat and how much you move have a huge impact on how your body handles toxic exposure and genetics.

Being healthy is really about making healthy choices, that’s it. So what are you doing about your health?

Healthy Wishes

Wally Bishop C.N.C.


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.