Should You Count Calories, Yes or No?

The American Diet is Rich In Calories!
The American Diet is Rich In Calories!

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

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

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

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

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

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

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

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

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

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

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

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

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

Just my opinion.

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

Fruits, Can We Eat Too Many?

Beautiful Superfoods!
Beautiful Superfoods!

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

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

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

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

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

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

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

Healthy wishes

Wally Bishop C.N.C.

WebND

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

Diet and Get Fatter! Part I

Think About It
Think About It

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

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

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

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

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

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

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

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

The rest of the story tomorrow!

Healthy Wishes

Wally Bishop C.N.C.

Vive

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

 

Diet and Get Fatter! Part II

The Transformation Formula!
The Transformation Formula!

If I don’t diet how do I lose the weight? You are going to do this by taking the focus off of the weight and put it on your lifestyle.

Really, and this may sound way out there, your weight or obesity is not about your weight or obesity!! It is only a symptom of unhealthy living. Just like most diabetes, high cholesterol, arthritis, and other health issues, they are typically symptoms of unhealthy living.

So, how do you fix this? Today, make a solid commitment to change your health. Once you have a firm unrelenting commitment then you simply begin to make healthy choices and move more. The only plan you need to make is a commitment to making healthier choices in your life.  I emphasize firm commitment because many people make a commitment but once they get past the honeymoon phase (about 2 weeks) their commitment begins to waver and then it fades away like a setting sun only to be seen again next year.  This means you are going to dedicate time to learning what is healthy living and what is death promoting. Knowledge is power. Tomorrow, put the tips below in place and start living your life to it’s fullest again.

  • Stop dieting
  • Begin to add healthy foods to each meal. Every day add a veggie or fruit until you are eating at least 7 servings of veggies and 3 servings of fruits per day. This will leave less room for the unhealthy foods on your plate.
  • Most people get overweight because they over or under consume calories. If you eat a healthy diet you seldom have to worry about calories.  If you are a lady aim for 1500 to 1800 calories per day. Males should aim for 1800 to 2200 calories per day.  Never, ever eat less than 1200 calories per day unless under the supervision of a qualified health professional.
  • It takes some planning to make sure you have healthy foods at home and at work. Remove all the tempting bad foods!
  • Eat 6 times per day in smaller quantities. This helps stabilize blood sugar which will cut cravings.
  • Healthy living means at least 80% of the time you are going to eat healthy foods such as vegetables, fruits, nuts, seeds, beans and whole grains.
  • You don’t have to deprive yourself of anything, it’s about moderation. The other 20% of the time you can indulge in some of your other not so healthy favorites as a treat or reward.
  • Vegetables and fruits offer most of their health benefits when eaten raw.
  • If you are a meat eater then you would also include wild caught cold-water fish, free-range eggs and poultry.
  • The more plant foods that are in your diet the healthier you will be and the better your opportunity for weight loss and health success.
  • The more colorful the foods the more antioxidant and nutrient benefits they can give.
  • Drink plenty of pure water. The general rule is to drink 1/2 your body’s weight in fluid ounces of water.  If you weight 200 pounds then you need 100 ounces of total fluid intake.
  • Exercise at least 6 days a week. Start slowly and work up to it. See your doctor to get their approval before exercising
  • Fire up that NutriBullet at least twice a day and fill it with a wide assortment of real living foods. Even use it to replace a meal and snacks. Add Vive to it for a super nutrition explosion.

Summary

Stop dieting, eat healthier 80% of the time, eat 5 to 6 times per day, move more, eat enough but not too few calories, drink plenty of water,

Living foods create life and dead foods speed up disease, illness and death. I pick life-giving foods every day, will you?

Healthy blessings
Wally Bishop C.N.C.

Vive

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

The Biggest Loser Methods, Right or Wrong?

biggestloser-300x0First let me say I have nothing but the highest respect for the contestants, trainers and staff on the Biggest Loser. They work very hard.

I am a Nutritional Consultant and weight loss is my specialty. I once weighed close to 440 pounds. It seems every time, before the next season of The Biggest Loser comes on I get a little nervous and anxious.  I know what its like to lose 200+ pounds and keep it off. But I did it over 2.5 years. I exercised everyday for 2.5 years and haven’t stopped yet. I get nervous for the contestants because they have no clue what they have signed up for in this show. Yes, you can see how hard they work out but that is an edited one or two-hour show. That doesn’t cover the 6 hours of exercise they do every day. It’s a lot different when you are working out with the trainers in that gym.  The pain or deprivation becomes very real. I just hope in the end they get it off and keep it off! I am shouting and pulling for them with all I have.

Certainly they have the best of everything. Personal trainers dedicated to them 24/7, on call medical staff, physical exams all during the program, a nutritionist to guide their diets daily. So I should be very happy for them and the awareness the Biggest Loser brings to America right? And I am thrilled for the contestants and the attention being brought to the weight issues in America, I have issues with the program. So what is wrong with the program?

My Issues with The Biggest Loser

This puts enormous stress from public scrutiny on the contestants. Did they lose the weight and are they going to keep it off? Where ever they go their behavior will forever be watched.

I do not agree with putting children through this type of show. The stress is too much. They should be taught how to live healthy from parents and their school systems who have been trained by qualified health professionals.

Its an unhealthy way to lose weight.

The show is helping the contestants and others lose weight but send the wrong message with it. The weight loss is too quick. The person watching from home can’t lose weight this way. If they try those methods they are going to possible cause bodily harm or set themselves up for a big failure making it even more difficult to lose weight in the future. The average person at home now wants to lose 40 pounds the first month. I see the effects of the show in my practice. The overweight and obese expect Biggest Loser results at home, which is impossible.

It’s a very difficult transition for the contestant from the ranch to their home environment. It is going to be difficult to keep up that weight loss once they leave the Biggest Loser campus. The show is providing some level of support once they are home but is it enough? It has to be a huge adjustment going from a life dedicated to working out with personal trainers, nutritionist and medical staff on call and all you worry about is losing enough weight to stay on the show.  This is enormous pressure. They lose all of those resources.

What happens to the person that badly needs to lose the weight once they are kicked off. Is there support at home to tech them how to lose the weight safely and in a healthy way?

Losing weight is about nutrition, diet and lifestyle knowledge.  A person should never try to lose more than ten (10) pounds per month. A lifestyle change is what it takes. A lifestyle last forever a diet is temporary.

My Tips

Just my opinion.

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

 

After Thanksgiving Body Cleanse,

Oh I ate too much!

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

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

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

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

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

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

Suggested Dietary Changes for 3 days

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

Day 2 Healthy Liquids and select vegetables and fruits only

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

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

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

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

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

My Cleansing Routine

Day 1

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

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

Day 2

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

Breakfast is 1 Vive!™ shake

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

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

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

Mid afternoon I will have another Vive!™ drink.

Dinner, I will have another salad.

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

Day 3

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

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

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

Evening snack; mixed fruit

Ongoing days

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

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

Healthy Wishes

Wally Bishop C.N.C.

Vive!™

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

Weight Loss, Why Is It So Difficult?

Lose Weight and Build Health at the Same Time!!

This question has been asked and will continue to be asked for ever, I think.  So, how do we honestly answer such a broad question. Let’s face the facts, not many people lose a significant amount of weight and keep it off.

The weight loss market is a multi-billion dollar industry and although there are many people and companies developing great products and methods that really care about helping us get the weight off and keep it off many more just want your hard-earned money. But, this is a much more complex situation than the products and systems available to us and if we use them or not.

Everyone wants the magic pill or solution so they do not have to change their diet or lifestyle. Sorry, it just isn’t going to happen. Even people who undergo gastric bypass will sometimes gain it back because they have not fixed the problem causing the weight gain.  Change is a result from an action you do. You must make changes.

The Truth

Losing weight is the easy part, yes it is. Your weight is controlled by the number of calories you consume over time. You can lose weight eating cheese burgers as long as you do not over consume calories. However cheese burgers will not be a healthy way to lose weight. If you eat more than you body burns (needs) then the excess calories will turn to fat. However there are many parts of the equation that can throw the wrench in the mix. The realty is much different!

Energy Balance

Most people do not know how many calories their body requires.  There is formula, however, I highly suggest your read my earlier blog about calories and energy balance. Click here.  How can you manage your calories if you do not know how many you need?

Behavior

Here is where part of the complexity comes in, your body’s calorie needs can be very low if you are eating a nutrient poor diet, not moving (exercising) enough, have been yo-yo dieting and have been under consuming calories.  Also, certain medications and illnesses can cause a drop in your metabolism that will make it more difficult to lose weight.  These illness and need for medications are most often caused by poor diet and a lack of exercise and sometimes genetics. However genetics can be overcome most of the time. By having a low-calorie need for your metabolism the foods you eat turn to fat stores when you eat more than you need.

Stress

Stress is a big hormonal disruptor and increases the bodies output of cortisol and ghrelin. These build waist and hip fat and drive your appetite to eat more. You must find ways to lower your stress. Exercise is a great way to reduce stress. Other examples are Ti Chi, Yoga, walking, bicycling and swimming. Get outside and get some fresh air.

Sabotage by Food Manufacturers and regulatory agencies

Hopefully you know that when I say food manufacturing, the FOOD I am discussing is processed or refined. That is what food manufacturing does. You end up with a food like product that may have only a little real food and little if any nutritional and health benefit and foods that may be in their natural form like white rice but has lost most of its nutritional content.  Most food manufacturers are more concerned with profits than your health. It’s obvious, they will use any FDA approved ingredient in the food manufacturing process regardless of what non-biased health experts say about the health impact of the ingredient.  Refined and processed foods are a major cause of illness in our country. Just remember the longer a foods shelf life, the shorter it can make your life.

Sugar

Sugar is the evil food. It is addicting, seductive, taste great and causes complete havoc to your hormonal, neurological and immune systems. If you don’t avoid and limit simple and refined sugar out of your diet it will slowly bring about disease and ultimately death.  Sugar comes in many forms and names, beware the food manufacturers like to hide it.

All of the conditions or situations I just mentioned cause things to happen in your body that make it more difficult to lose weight. They are all stressors on the body creating chronic inflammation which causes hormonal imbalances.   These specific  hormonal imbalances cause cravings, a drop in metabolism and a build up of fat around the middle of our body. This situation becomes a self-perpetuating condition. The fat build up of fat around the midsection disrupts hunger regulation by interfering with three primary hormones that help us regulate the need to eat. These hormones are ghrelin (increases appetite), leptin (signals the brain the body does not need food, its satisfied) and insulin which controls blood sugar levels. To much insulin circulating and your hunger increases.  If you do not burn sugar (glucose) for energy the body has to store it as fat.

If we add these together we get a formula that keeps people from keeping weight off forever.  People do not balance calories, they eat unhealthy foods, the do not manage their stress, they eat way too much sugar, they do not move or exercise enough.

What is the solution?

If you will integrate as many of these keys of health into your life, you will not only lose weight, you will gain in health. And you can keep both forever because this isn’t a diet, it’s a lifestyle.

Of utmost importance is developing a passion for a better and healthier life. The passion will get you through the difficult times.

10 Keys to Wellness

  1. Eat from Mother Nature as often as possible, avoiding refined and processed foods and simple sugars. Your diet should be primarily vegetables then fruits, legumes, nuts, seeds and sprouted grains. Raw vegetables, fruits, nuts and seeds are even healthier.  Beans must be cooked.
  2. Reduce and learn to manage stress. Stress is the biggest influence to our health.
  3. Eliminate or limit the intake of animal foods (they are very acidic to the body).
  4. Avoid stimulants such as caffeine as much as possible. They are body stressors.
  5. Avoid or limit your alcohol intake.
  6. Avoid cigarettes and second hand smoke.
  7. Stay hydrated; drink plenty of fresh pure water daily.
  8. Get adequate time outside. Sunshine provides the best source of Vitamin D. Even when under cloud cover the ultraviolet rays penetrate and nourish our bodies. Always remember more is not always better. Just 15 to 20 minutes under the daylight sky 3 times per week will provide a lot of Vitamin D.
  9. Our body requires activity to be healthy. Exercise is vitally important.
  10.  Balance your life with spiritual and societal involvement.

Four Principles of Wellness

  1. 1.     Nutrition is king, king, king! Nutrition is 300 to 400% more important than exercise is to your state of wellness.  You can’t handle stress or get the benefits of exercise without great nutrition.
  2. 2.     Stress is a killer and will undermine all attempts to reach a state of MAXIMUM LIFE.
  3. 3.     Physical activity is critical to reach a place of wellness. You cannot have a MAXIMUM LIFE without exercise in some form.
  4. 4.     Spiritual and social fulfillment is critical for a state of wellness, happiness and having a MAXIMUM LIFE.

Be passionate about your health and do not let anyone undermine your success.

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

Intermittent Fasting, What Is It and Are There Benefits?

Results of a LeanGains protocol Intermittent Fasting Practitioner.

Have you heard of Intermittent Fasting?

Well, Intermittent Fasting (IF) is becoming increasingly popular.  It is a method for loosing fat and building muscle. Most people practicing IF are really into fitness and a very lean look, however you can also use If to accelerate fat loss and start faster muscle growth for the average person.

I see IF mentioned often in other health blogs.  Popular health professionals like Dr. Mercola are praising the practice for its health benefits. People have been fasting for religious and medical reasons and for natural health benefits. It is not my goal to give you a dissertation on everything about IF, there are plenty of sources providing that info. I want to bring it to your attention, give you the expert sources and give you enough information to see if it something that you feel may help you.

I do not think IF is for everyone. If you are obese I do not recommend starting with IF. I recommend a different protocol until you have learned how to eat a healthy diet, manage calories and are able to exercise self-control, then it might be for you. There are medical conditions in which care must be given to food and nutrient intake. If you have existing health issues, consult with your Doctor to make sure it is OK for your health to practice IF .

There are several different versions of IF. IF is going without food for an extended period beyond the normal time between meals. IF does not include going without water or electrolytes. Water and electrolytes are very important to stay properly hydrated. IF is typically abstaining from food for 12 to 36 hours.  Optimally, the fast is 16 hours. It just depends on the program you decide to use and the health gains you are looking for.

One practitioners description that I think is very easy to understand

“Remember the goal with IF is not about eating nothing (or as people would say “starving yourself” ) to lose weight. It is about just taking a short break in eating to elicit natural hormonal and evolutionary genetic responses at the cellular level for better health (and weight loss does happen in the process). You will still eat that day and you are not doing this every day.”

Potential Benefits of IF

  • Weight loss
  • Accelerated fat loss
  • Muscle growth
  • HGH stimulation
  • Reduced cravings and hunger
  • Improved hormonal balance
  • Improved blood sugar balance
  • Improved cholesterol balance
  • Increased energy
  • Reduced inflammation
  • Reduced free radical damage (oxidation damage)
  • Reduction in risk of inflammatory and age related disease and illness.

Calorie Restriction vs IF

Studies with animals have shown that calories restriction of 25% or more can extend life by a decade or more. However there are negative side effects that can come from this much of a restriction everyday.  Calories contain nutrients which are important for health.  Consistent calorie restriction can result in muscle loss, fatigue, poor mental focus, hormone imbalances and lots of hunger.

IF is not about calories restriction as much as it is about the avoidance of food intake over longer periods of a 24 hour cycle. Eat in an 8 hour window and fast for 16 hours. The IF periods cause the body to make metabolic changes that bring positive benefits.

Nutrition

Nutrition intake is very important for any dietary routine. With IF it is even more important for positive results. You should really limit the intake of empty calories during the practice of IF. Empty calories mean the food is calorie rich but offers very little nutritional value. All refined and processed foods are considered empty calorie foods. Your diet should consist of vegetables, fruits, nuts, seeds, beans and limited whole grains. For meat eaters you should have lean free range meats such as turkey breast and chicken breast and wild caught fish.

Exercise

Exercise is very important for weight loss, fat loss and overall health. You can exercise during IF. In fact the leading experts have specific exercise protocols for maximizing the benefits of IF.

Expert Resources

There are several experts on the subject with supporting websites and even books.  So if you decide to give IF a try there is a lot of support available from many sources.

The best resources for IF

LeanGains– Martin Berkhan it seems is the developer of IF. Many people have used his system and tweaked it to make their own system.

Brad Pilon – author of Eat Stop Eat

Andy Morgan

The IF Life

In Summary

IF can benefit anyone from a fitness freak that is into body building or a mom just wanting to get her bathing suit body back. It takes discipline, but not as much as you think. Once you do it for a few days the body adjust and IF naturally helps control hunger. My experience with IF although short has been positive. I feel energetic, lighter and muscle is building quicker.

Happy Health Wishes

Wally Bishop C.N.C.

WebND

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

Preventing and Reversing Chronic Inflammation

As a part of our daily American lifestyle, we are exposed to situations, events and chemicals in our lives that cause chronic inflammation in our bodies. This type of inflammation can be very harmful and its important to eliminate or reduce it.

In Part I we discussed what inflammation is and how it harms our body. Now lets look at the symptoms of inflammation and how to reduce it.

Symptoms of inflammation include:

  • Premature aging such as wrinkles, arthritis and other degenerative conditions.
  • Susceptibility to infections.
  • Food allergies and sensitivities
  • Anxiety
  • Headaches
  • Fatigue
  • Acid reflux (GERD)
  • Cancers
  • Skin conditions like psoriasis and acne.
  • Arthritis
  • Asthma
  • Bronchitis
  • Chronic pain
  • Diabetes
  • High blood pressure
  • Osteoporosis
  • Heart disease
  • Fungal infections like Candida
  • Urinary tract infections

I cannot emphasize enough how important it is to manage the stress in your life.  I know people who live a very healthy lifestyle, they eat very healthy, exercise, reduce their exposure to toxins and they still get cancer, may have chronic infections or any of the other adverse health conditions caused by stress. The common thread is the amount of stress they are carrying in their daily lives.  This must be managed if you wish to reduce your risk for illness and serious health conditions.

Activities to reduce stress

  • Massage (gentle)
  • Yoga
  • Qi Gong
  • Tai Chi
  • Swimming
  • Aqua exercise
  • Infra-red sauna
  • Hot tub
  • Epsom salt soak
  • Deep breathing
  • Meditation
  • Aromatherapy

Reduce or eliminate the Standard American Diet (SAD),

The standard American diet and lifestyle leads the way as the primary instigator of chronic inflammation. The consumption of refined sugar, refined flours, dairy, 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.

Prevention

  • Eat a diet rich in organic (organic foods reduce our exposure to inflammatory causing chemicals) vegetables, beans, low sugar fruits, low glycemic grains, nuts and seeds. Occasionally add wild caught salmon, cod, halibut or sardines and free range organic turkey, chicken and eggs.  Avoid red meat and pork or certainly restrict the intake of red meat and pork.
  • Add Omega 3 fatty acids to your diet. (salmon, cod, sardines, ground flax seed, chia seeds, walnuts, broccoli, strawberries)
  • Leave junk food alone!
  • Get a minimum of 7 hours of sleep per night. Adequate sleep is critical for our health.
  • Exercise daily; exercise boost the body’s ability to detoxify and at the same time improves the function of all body systems.
  • Drink adequate amounts of pure water daily.
  • Get some sunshine everyday.
  • Laugh often and enjoy your friends and family
  • Reduce the intake of caffeine and alcohol in your life
  • If you smoke, quit!

Nutrients that help reduce or cut stress and inflammation

  • 5-HTP: 50 to 150 mg’s per day, stress control and mood enhancer, helps balance serotonin and dopamine levels improving mood, mental and emotional outlook, helps reduce pain and improve sleep
  • Vive: 2 servings per day, a whole food blend designed as a broad spectrum nutrition source. improves energy, mental function, anti-inflammatory, antioxidant, builds muscle, improves immune function
  • Acetyl L-Carnitine  1000 mg’s twice per day, improves energy and mental health
  • Adrenal Cortex Extract: increases energy, aids with weight loss and mood, improves the health of the adrenal glands and helps balance adrenal hormones particularly cortisol
  • Vitamin C: 1000 mg’s twice per day; boost immune function, intestinal cellular membrane health. I would encourage you to eat foods rich in Vitamin C first.
  • Vitamin E: (mixed tocopherols) 400 IU’s per day, improves cellular membrane function, a powerful antioxidant that works with vitamin c
  • Krill oil:  reduces inflammation in the digestive system as well as the body and improves nerve function, mental and cognitive health
  • D-Ribose: 5000 mg’s twice per day, improves cellular energy for muscles.
  • CoQ10: 200 mg’s twice per day, improves energy and is powerful antioxidant and is important for heart health
  • Magnesium: 750 mg’s per day mostly from diet, limit supplement intake to 500 mg’s per day, improves muscle energy, relaxation, stress reduction, sleep, bone strength, blood pressure, and much more
  • Vitamin D3: 5000 IU’s once or twice per day
  • Licorice (Glycyrrhiza glabra) and Siberian ginseng (Eleutherococcus senticoses) help the adrenal glands function better relieving stress.
  • Zinc: 25 mg’s 3 times per week, if a bigger dose is taken or if taken every day, 2 to 3 mg’s of copper must be added to the intake.
  • Lecithin:  2000 mg’s per day, improves brain and nerve function
  • Biosuperfood F2: 6 capsules per day, brings about endocrine balance by awakening the hypothalamus-thalamus-pituatary-thyroid relationship. It is also rich in astaxanthin which is natures most powerful antioxidant. 
  • Probiotics; important for rebuilding and maintaining the digestive tract and boost immune function
  • L-Glutamine: 5000 mg’s daily, very important for healing and improving the function of the digestive tract, we carry a product that provides the L-Glutamine plus other nutrients in one product for healing the digestive tract.

Summary

Leave junk food alone. It builds a junk body. Eat a diet rich in natures best foods. These foods are anti-inflammatory, nutrient dense and promote body balance and overall health!

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

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Want to lose Over 100 Pounds? This is how I lost over 200!

Jump on the Wellness Train with me!!

I have lost over 200 pounds and have maintained my current weight for the past 10 years. If you need to lose 20 pounds or 200 pounds this formula worked for me and others. Success requires a desire for change, a little planning, preparation and being consistent. Diets do not work. You need to be able to adopt a lifestyle that gives you flexibility and you can be happy with forever.

If you are starting a diet or making changes to your lifestyle, always consult with your doctor before beginning the new routine.

Rules of safe weight loss and weight management.

1.) Never eat less than 1200 calories per day unless you are under the supervision of a qualified health professional.

2.) The minimum goal should be a calorie deficit of 500 calories per day. This should create 1 pound of fat loss per week. Never aim to lose more than 2 pounds per week.

3.) Eat 6 times per day, 3 snacks and 3 meals.

4.) Crowd out the unhealthy foods in your life by eating the healthy nutritious ones first.  If you add 2 servings of fruits and 3 or more servings of veggies to your daily diet routine, you are not going to have room for the unhealthy foods. In addition, it will gradually get rid of your cravings. Do not start out trying to eat like me. Start by adding more vegetables and healthy foods to your daily routine. Eventually the bad foods will disappear if you make the choice to follow this guide.

5.) Know your energy requirements. If you get rid of the majority of processed and refined foods in your diet you do not need to to worry about counting calories. However if you are still consuming processed foods then it is important to not consume more than you burn. This is critical!

6.) Exercise at least 6 days per week.  I highly recommend multiple exercise per day. Example: if your goal is 1 hour daily, you can split the 1 hour into two 30 minute sessions. This will keep you metabolism elevated causing greater fat burn for a longer period in the day. This facilitates faster and greater weight loss. Do different types of exercise: interval, aerobic and strength training. If you are just beginning an exercise program, consult with an exercise professional to insure your safety. Do not think that you can lose weight and then keep it off with out exercising. It will not happen. Plus the whole idea of losing weight is to improve your health.  Exercise partnered  with a nutritious dietary routine builds health

7.) Drink at least 1/2 your weight in ounces of water per day. If you weight 200 lbs, you need at least 100 ounces of water per day. Water is required in the metabolic pathway to burn fat and to create energy.  A 2% drop in body hydration can cause up to a 30% drop in available energy.

8.) Get plenty of rest and relaxation. A lack of sleep and mismanaged stress will stop weight loss and even cause weight gain. Aim for 7 to 8 hours of sound sleep per night. Practice stress reducing methods, get into a great book, get a massage, listen to soft music etc….  Turn your problems over to God.

9.) Make vegetative foods the majority of your food choices. They are low in calories, they alkaline the body, they cleanse the body, they help control blood sugar levels and cholesterol levels and they offer a wide array of nutrients that promote health.

10.) Limit your intake of simple carbohydrates. Simple carbohydrates promote cravings by causing blood sugar spikes.  Eat lower glycemic foods. This does not mean you should eat a high protein diet. Select complex carbohydrates. Your brain and central nervous system (CNS) only burn glucose (sugar) for fuel. The average person needs 100 to 125 grams of carbohydrates to fuel the brain and CNS. Sugar, glucose and glycogen (stored glucose) are normally made from dietary carbohydrates. However up to 57% of protein can be converted to blood sugar when needed.

11.) Quit smoking, limit the intake of caffeine and alcohol and watch your salt intake.

12.) Do not weigh yourself more than once every 2 weeks. The best time to weigh is first thing in the morning upon waking and after you go to the bathroom.  Weigh the same time each day.  Your weight is just a by-product of  your particular lifestyle. Change your lifestyle and your weight will change.

13) Never deprive yourself of any food. If you want it, eat it. Just don’t go crazy and eat the whole container of Oreo’s.  When this happens, give your self credit for having the will power to control the amount you ate.  At the next snack or meal time exercise control and make healthy selections.

14.) Keep a food journal.

My Diet Selections

I am a flexitarian. That means I eat a vegetarian diet. However, I occasionally feel a need for animal protein. I typically go 1 to 2 weeks before I have that craving for salmon or chicken.  I do not eat red meat, pork or dairy.  Studies show a primarily vegetarian diet promotes better health by reducing the risk of major diseases and health conditions.

At least 75% of my diet is raw vegetables. Raw vegetables provide a wide array of vitamins, minerals, enzymes, antioxidants and phytonutrients. When vegetables are cooked some of the vitamins are destroyed and all the enzymes are killed. However you do need some cooked vegetables. Leafy green vegetables contain a compound called oxalic acid. Oxalic acid binds with some minerals and interferes with their absorption. Cooking neutralizes most of the oxalic acid allowing more mineral absorption. Carrots provide more bio-available beta carotene when cooked. Tomatoes give more lycopene when cooked. A good ratio is 75% raw and 25% cooked.

If I eat out, I make wise selections and ask for variations on the menu. Most restaurants will be happy to make changes for you. For example; when ordering a salad, ask them to leave off the honey or sugar glazed pecans and dried fruit, save a couple of hundred calories, order the dressing on the side and dip your fork in the dressing before picking up the bite, you will use less dressing this way.

Calories

Understanding your calorie requirements is critical to weight loss and weight management.  Read this blog to better understand your energy budget. As you lose weight you will need to adjust your calorie intake.

Understanding How Much of What to Eat

Vegetables; you can eat these in unlimited amounts, aim for at least 5 servings daily. Eat raw, steamed, grilled, sautéed or broiled. Do not fry

Serving sizes; Cooked vegetables 1/2 cup, Chopped, raw vegetables 1/2 cup, Raw, leafy vegetables 1 cup, Vegetable juice 3/4 cup

Root Vegetables (for potatoes and yams the total should not exceed 2 servings total combined per week)

Fish & Seafood 1 serving 3 times per week.  Prepare by grilling, baking and broiling. Do not fry.

Serving size is 4 ounces

Fruits 3 servings per day and only low sugar fruits (berries, green apples, peaches pears and plums), a serving is 1 medium fruit and ½ cup juice. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content.

Low Fat Dairy I do not recommend dairy products. If you must have them, goat or sheep is a better choice. I use almond breeze sugar free almond milk and rice cheeses.

Eggs, hen If you have high cholesterol limit to 1 per week otherwise 1 per day is ok. Eggs should be poached, scrambled or boiled, not fried. Select free range, organic eggs.

Beans & Legumes; eat what you want, just do not go over your daily calorie limit

Serving size is 1 cup cooked

Poultry & Lean Meats – limit to 4 ounces per serving, 3 times per week. 4 ounces is about the size of a deck of cards. I do not recommend eating red meats or pork, however, if you do, limit your intake to 1 serving per week.  Prepare by grilling, baking or broiling. Do not fry.

Nuts & Seeds Limit to 1 to 2 ounces per day due to high calorie content. Studies show people who consume 1 oz. of nuts daily lose weight and keep it off. In addition, they may cut their risk of heart disease by up to 45%. Nuts  and nut butters are very healthy for us.

Grains Limit to 2 servings per day. Grains raise blood sugar and insulin levels quickly creating cravings and weight gain. Serving sizes;  I don’t recommend eating bread except only occasionally and the only bread I recommend is Ezekiel Bread. However it does contain gluten.

  • Bread 1 slice
  • Tortilla, roll, or muffin 1
  • Bagel, English muffin or hamburger bun ½
  • Brown rice, pasta, oatmeal, cooked cereal, 1/2 cup
  • Ready-to-eat cereal 1 ounce (flakes or round)
  • Pancake, waffle 1 (4″ diameter)

Grain choices; all of these are gluten free Go grain free if you can!

Salad Dressings

I use olive oil and balsamic vinegar; Good Seasons Balsamic with olive oil or Good Seasons Greek Vinaigrette; Serving Size 2 Tablespoons, serve on side of plate, dip fork into dressing, then into bite of salad.

Butter

I use and recommend Smart Balance Lite Original with Flax. It’s 50 calories per serving, 1.5 grams of saturated fat and zero cholesterol and taste like butter.

Spices & Herbs; herbs are naturally very high in antioxidant power

Dark Chocolate; I eat dark chocolate every day. Only 100% dark raw chocolate is recommended. Limit to 1.5 ounces per day. Dark Chocolate has the highest antioxidant value of any food.

Natural Sweeteners; Serving Size 1 Tablespoon

Use these sparingly if diabetic;

Use as needed

  • Stevia; this is my choice of sweetener. Truvia is the best commercial choice.
  • Monk fruit is another of my favorites. Other
  • Green tea Cold Brew your own for more antioxidant power.

Moderation is the key in your diet. If you want something, eat it but try to limit the amount.  Consistency is the other very important factor.  If you eat healthy 80% of the time, you will give your body  the opportunity to build health.  We are what we eat. Eat junk and have a junk body, eat healthy and have a healthy body!

Healthy Wishes

Wally Bishop C.N.C.

 Vive

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