Tag: diet

Quick 3 Day Holiday Cleanse!

Wallace Bishop BC-FNC, BC-HHP, INHC4 Comments

I love Thanksgiving, the smells and colors of fall are intoxication to me.  It rings of comforting nostalgia, the crisp air, 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 soufflé 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, about giving.  There is much to be grateful for regardless how your life is going.

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 adequate water intake, a light diet and exercise. The water and 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  If you are tired of the bloating and sluggishness this will get ride of it!

Day 1 Healthy Liquids Only  (cleansing lemonade, warm green tea) you should drink at least 1/2 your weight in fluid ounces.  If you weigh 200 lbs. you should drink at least 100 ounces of liquid per day and more if exercising or ill.

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 apple cider vinegar
  • 4 ounces of blackstrap molasses (this is optional) add to mix if exercising or you have diarrhea during the cleanse
  • Stevia and/or xylitol as sweetener, sweeten to your taste preference

Warm Green Tea  (Matcha Green Tea is the most powerful)

My Cleansing Routine

Day 1

On Monday I will start a liquid only diet for 24 hours. The contents for my day are; ULTRArenew drink mix , Biosuperfood (BSF3) the cleansing lemonade and warm green tea. My diet will consist of 1.5 scoops of my ULTRArenew dark chocolate formula with 12 ounces of water 4 times that day, 1 capsule of BSF F3  every 2 hours for a total of 6, 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 ULTRArenew is taken at breakfast, lunch, late afternoon and early evening.  If you have not taken BSF before, consult with the provider for instructions

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.

Day 2

On Tuesday I will cut the ULTRArenew intake to 2 times that day, will continue the BSF and cleansing lemonade and will add raw vegetables and a small amount of fruit to my diet.  Continue to exercise and sweat.

Mid morning snack will be a small to medium apple.

Lunch, I will have a salad with spinach, romaine lettuce, orange bell pepper, carrots, zucchini squash, onion, radishes, broccoli, cauliflower, cherry tomatoes, and portobello or crimini mushrooms. Dressing will be balsamic vinegar and olive oil. You can add spices of your choice.

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.

Mid afternoon I will have another ULTRArenew drink.

Dinner, I will have another salad.

Mid evening snack, mixed fresh fruit

Day 3

ULTRArenew is consumed twice per day on going, the BSF intake remains the same. 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.

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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15 Rules of Healthy Living for Optimal Health

Wallace Bishop BC-FNC, BC-HHP, INHCLeave a comment
Exercise Is Vital To Health

Following these suggestions will optimize your health potential! Healthy living should be a family goal.

  1. Remove all unnatural sources of sugar from your life.  (Table sugar, brown sugar, HFCS, corn syrup, confectioners’ sugar, maple syrup, etc…) Sugar acts as a poison that causes inflammation to our arteries and veins leading to heart disease, atherosclerosis and of course diabetes. Sugar in natural live foods does not have this effect.
  2. Remove all refined and processed foods from your life.  (most boxed or canned flour based products)  Breads, pastas and cereals should be organic whole grain selections. Refined flours (those that say enriched, bleached, flour, wheat flour, bromated, multigrain and unbleached are refined) have the same effect on the body that added sugars do because they are simple carbohydrates and are absorbed into the body as blood sugar very quickly leading to the same disease potential and weight gain. These types of grains can get you into a vicious cycle of wanting to eat more and more of them.  It becomes a carbohydrate addiction that can be hard to break!
  3. Replace frying with sauteing, baking, grilling or broiling.  Use olive oil or coconut oil.
  4. Replace flour based foods with “Whole Grain” choices.  (first ingredient in the list should say whole grain)
  5. Eat foods as close to nature in their raw state as possible (fresh or frozen).  If you must eat canned vegetables please rinse well.

    Veggies Are a Part of Healthy Living
  6. Eat a diet rich in variety. Include as many colors of vegetables (70% of your diet should be vegetables and fruits) fruits and grains, nuts and seeds every day. Limit nuts and seeds to 1 to 2 oz. per day.   Aim for 6 to 9 servings of vegetables per day and 3 servings of fruits per day.
  7. Limit saturated fats and totally eliminate trans fats from your diet. Include polyunsaturated and monounsaturated fats which are very healthy for you in moderation.  Olive oil is a monounsaturated oil and most nuts contain a good source of monounsaturated oils. The Omega 3 Polyunsaturated oils come from walnuts, chia seed, flax seed and cold water fish such as salmon, sardines, trout, halibut and cod.  Chia seed and ground flax seed is the best sources of vegetative Omega 3 Fatty Acids however you also get them from other vegetables and fruits like winter squash, broccoli and strawberries.  Flax seed also provides lignans which may help prevent certain types of cancers.
  8. Eliminate or reduce the intake of animal proteins. According to the China Study (the longest running nutritional health study every conducted) the intake of animal protein that exceeds more than 10% of our daily protein intake leads to the potential activation of cancer causing genes. In addition the over consumption of animal foods can cause obesity, heart disease and diabetes in some individuals.  Interestingly the consumption of plant proteins had no negative effect on genetic expression.
  9. Eliminate dairy products (cheese, milk and creams) from your daily diet. Replace with Almond milk or Rice milk.   I do not consume dairy products and do not recommend them. There are healthy dairy alternatives to choose from.
  10. Get plenty of water every day, 80 ounces over 24 hours. Hydration is very important to health and assist in the removal of toxins and from the body. It is required in every metabolic activity. If you are ill, exercise intensely or sweat profusely you will need additional water.  A good rule of thumb is 1/2 ounce of water per pound of body weight.
  11. Supplement your diet with a good whole food supplement that addresses the key areas of nutrition required for vibrant health. (ask for our suggestions)
  12. Move more every day. Exercise is very important in delivering the nutrients we consume to every cell  in our body and primes the lymph system pumping toxins out of our bodies. In addition exercise increases our metabolic rate helping to burn more calories (weight-loss) and will increase our bodies’ efficiency in using utilizing oxygen, increasing our overall fitness level.  To lose weight and build health we need to have a minimum of 60 minutes of moderate exercise 5 days per week.
  13. Get a minimum of 20 minutes of fresh air and sunshine daily.
  14. If you smoke, quit.
  15. Limit or eliminate caffeinated and alcoholic beverages from your diet. If you must drink limit them to no more than one alcoholic beverage per day for females and 2 for males.  Other than red wine there is not enough nutritional value in alcoholic beverages to include them in your diet. They actually rob your body of nutrients.  I do not recommend alcoholic beverages.

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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Weight Loss, Calorie and Energy Balance

Wallace Bishop BC-FNC, BC-HHP, INHC5 Comments
Weight Loss Happens When You Consume Fewer Calories Than You Burn, However Not Too Many Fewer

Have you been on a quest to lose those extra pounds?  This information is critical if you want to have weight loss success. Success means losing the weight, building health and keeping the weight off.

I hated to make today’s blog so lengthy, however this information is vital for healthy, long-term weight loss.

I will be using the terms below in this blog, get familiar with them.

Glucose= carbohydrates converted into blood sugar

Glycogen=glucose that is stored in muscle cells and the liver for later energy needs

Triglycerides=excess glucose, dietary fats and unused proteins converted into body fat

BMR= basal metabolic rate

EER= estimated energy requirements

TER= total energy required

One principle many people overlook is their calories in/calories burned factor.  If you do not know how many calories you need to consume per day to maintain your weight or more importantly how many calories you should consume to lose weight, it would be like driving your car on a long trip to a place you have never been with your gas gauge and odometer broken.  The gas gauge represents your calories needed and the odometer represents how many calories you are burning.  Without these facts you are totally relying on luck and a guess to not end up stranded on the roadside. With your body it can mean unhealthy weight loss or even weight gain.

Calories are very important ( so are the type, another blog). They provide energy and valuable nutrients. Our bodies depend on nutrients to turn the fuel (food we eat) into energy. Carbohydrates, fats and to a lesser degree proteins are used as fuel. The body really loves carbohydrates and fat for fuel. Our brains will only use glucose or glycogen (glucose that is stored in the liver and muscle cells) for fuel. Most people will need about 100 grams of carbohydrate each day to meet the brains demands.  The blend of fuel type our cells use depends on the demands at that given moment.  Muscle cells will use primarily glucose and glycogen for anaerobic activity and primarily dietary and triglyceride fats for aerobic activity.  During both aerobic and anaerobic metabolism the muscle cells will always burn a ratio of all three fuel types.  The intensity of the physical activity dictates the ratio of  glucose, fat and protein. It is important to maintain a good dietary ratio between your carbohydrate, fat and protein intake for your particular lifestyle.  If you do not consume enough carbohydrate the body will burn the protein for brain fuel robbing your body of protein needed to make and repair tissues, enzymes, white blood cells, red blood cells, hormones, hair,  finger nails and antibodies.  If you continue to under consume carbohydrates the body will also break apart muscle and organs to convert the protein into glucose. This is highly inefficient and causes ketones ( COMPOUNDS THAT HARM THE BODY) to be released into the blood. The over consumption of protein is also harmful for the body.
 
How to determine your protein requirements.
It is really amazing how many articles I have read from bodybuilding sources that say a person should consume between 2 to 4 grams of protein for every kg of body weight, or that a person should consume 1 to 1 ½ grams of protein per pound of body weight. That would mean a 200-pound man would need to consume between 200 grams and 363 grams of protein daily. The DRI for protein intake under normal bodily demand would be .8 grams of protein for each kg of body weight. To figure your body weight in kilograms, divide your weight in pounds by 2.2, that number is your weight converted from pounds to kilograms. For the obese the protein intake would be .8 grams for every kg of muscle mass.  For an athlete with heavy demands on muscle performance such as a body builder or an Olympic athlete the intake would be 1.6 to 1.7 grams of protein per kg of body weight meaning that same 200 pound man would consume 145 grams of protein at the high-end. An endurance athlete such as those running marathons, iron man events and triathlons requires less because they are not placing as much stress on the major muscle groups. Their needs can be met in most cases with no more than 1.2 to 1.4 grams of protein per kg of body weight. The average person who works out in the gym and is very active hiking and playing organized sports does not need this level of protein intake. For the complete truth on protein in our diet read the complete article “The Truth About Muscle Building and Protein Intake”.
 
So lets say you need to lose 30 pounds. Where do you start? I am going to assume you know that 1 pound of body weight represents 3500 calories.   If you want to lose 1 pound per week, then you would need to burn 3500 more calories than you consumed that week.  Are you still with me?  To know how many calories you body needs daily, we need to calculate your basal metabolic rate (BMR), the amount of energy your body uses at rest.  We then apply the Harris Benedict equation to determine your estimated energy requirement (EER) based on the your daily activity level.  We then add the two together to get the estimated actual number of calories you burn per day. Thankfully there are calculators on the web that will estimate these numbers for you.  These are estimates.  I have found most of them to overstate the number of calories actually needed by approximately 10%.   I have two links for you at the end of this blog that will do the math for you.  I think you will find them helpful.
 
Now that you can determine the number of calories you need daily to meet your energy requirements, you need to be able to track the number of calories per day you are consuming. There are a number of web-sites that offer free food journals. For the first 90 to 120 days you should count your calories, fat grams, protein grams, sugar grams, sodium grams and fiber grams every day.
 
Studies have shown that people who use food journals on a daily basis lose weight and keep it off a higher percentage of the time.
 
You can load a tool bar calorie counter and online food journal at www.fatsecret.com it is very easy to use.  I really like it because  it is very convenient to access from my toolbar. It will also allow you to add custom foods to the data base. This means that if you like a certain food that is not in their database you can add it to the database for everyone to use as well.
 
I recommend, never losing more than two pounds per week unless under the supervision of an appropriate health professional.  Studies show that losing weight quicker than two pounds per week increases your chance of  is regaining the weight.  It also means you are consuming less nutrients that are present in those calories. This can cause bodily harm due to a lack of nutrients.
 
Guidelines
  • Shoot for consuming 500 calories less per day, try eating 250 calories less and exercising away 250 extra calories.
  • Eat 6 times per day (3 meals and 3 snacks) keeps hunger at bay and blood sugar balanced.
  • Eat breakfast (Renew is a great breakfast and snack)
  • Never consume less that 1200 calories per day unless under the supervision of a health professional.  This will put the body in starvation mode forcing your body to conserve energy and actually store extra fat. Not only will it stop the weight loss it can cause you to gain weight.  Let’s say your BMR is 1500 calories, then you will need to exercise the extra 200 calories so you do not drop your calories under 1200 but still bank those 500 calories per day towards your 1 pound per week of weight loss. I have many clients that ask for my help that are consuming 600 to 1000 calories per day and can’t seem to lose weight.  They just don’t understand that just like you have a household budget to maintain a certain lifestyle.  Your body also has a calorie budget to meet the demands you place on it.  If your income is reduced  by 30 percent, you must start to reduce your spending by 30%. Your body’s total energy requirements (TER) represent your household budget, Your income represents your calorie intake.  When consuming fewer calories than the body needs,  the body has no choice but to reduce its internal processes. Life support functions and processes are the priority. Extra energy and fat metabolism are reduced.  Like wise if your body gets accustomed to getting plenty of calories to meet its daily calorie budget it will begin to spend those extra calories towards energy for mental and physical activity, immune and hormonal processes, the repair and building of muscle and organs etc….  Like wise, if you believed your bank account had plenty of money, you are naturally going to spend more right? By meeting your BMR you body knows it can satisfy its basic needs and does not have to conserve energy or store fat for life support when the famine arrives. Your behavior of cutting calories too much makes your body think starvation is near. Feed your body a generous amount of nutrient dense foods and your body will be happy to spend extra calories in the form of stored fat.
  • Drink plenty of water,  fat metabolism is dependent on hydrolysis, which is the breaking down of fatty acids for use in the body.
  • Exercise often, if you are just starting, begin with walking. Start slow then when you are able include resistance training to build muscle and interval training to build a stronger lungs and heart. This increases fitness.
  • Make sure you are getting at least  30 or more grams of fiber per day.  Fiber is very filling, keeps our intestines clean and absorbs some fat. Refer to this list for high fiber foods.
  • Limit the intake of processed and refined foods, not only are they poor sources of nutrients they actually rob our bodies of nutrients
  • Eat highly nutritious foods,  check out www.whfoods.com
  • Cut your salt intake, it makes your body retain fluids
  • Eliminate foods with added sugars
  • Eliminate refined grains and flours, use only whole grains
  • Reduce your intake of saturated fats, they should provide no more than 10% of your daily calories
  • Use the tools below to determine your calorie needs

Advanced BMR/EER Calculator

http://www.google.com/ig/adde?moduleurl=www.bizcalcs.com/GG/Daily-Metabolism.xml

Simple BMR/EER calculator

http://www.google.com/ig/adde?moduleurl=www.bizcalcs.com/GG/Daily-Metabolism.xml

Body Analysis Calculator

http://www.google.com/ig/adde?moduleurl=www.bizcalcs.com/GG/Full-Body-Analysis.xml

Calories Burned by Activity Type

I hope you now understand how to determine your calorie needs and the way to monitor your calorie intake and the calories you burn daily.

Wally Bishop C.N.C.

WebND

The information contained in this blog is not medical advice. Never stop taking prescriptions or stop following the advice and directions of your doctor. Always seek the advice of your doctor when making diet or health related changes to your lifestyle particularly if you have health challenges.When beginning a diet or exercise routine always consult with your doctor first. The information contained in this document is not intended to be and should not be considered medical advice.

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Supercharge Your Metabolism

Wallace Bishop BC-FNC, BC-HHP, INHC1 Comment
Couch Potatoes Do Not Have a Super Metabolism

Would you like to have a supercharged metabolism that melted fat like ice in a sauna?  Follow the tips below to supercharge your metabolism and accelerate your fat loss.

The term “metabolism” refers to the sum total of all activities that keep our bodies functioning.  Definition: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available, compare anabolism, catabolism.

Your metabolic system is highly complex and actually has many sub-systems operating within it.  To keep it simple, let’s discuss your metabolic system relative to energy expenditure, or more simply “calories burned”.  After all, for weight loss, the amount of energy you use, dictates the number of calories you burn. The type of activity will determine the fuel source for your energy; if you are going to burning a higher percentage of fat or sugar.

If you want to maximize your weight loss safely, make a few of these suggestions a part of your daily routine.

Eat Thermogenic Foods

The foods you eat can have a major impact on raising or lowering your metabolism.  Some foods have a thermogenic effect. This means it takes more energy for your body to digest and metabolism the food than the amount of energy the food actually provides in the way of caloric energy. For example there are approximately 30 calories in 1 cup of raw broccoli. It takes more than 30 calories for your body to digest and metabolize the 1 cup of broccoli. Many vegetables are thermogenic.

Thermogenic foods list

  • Cayenne Pepper
  • Salsa
  • Hot Peppers
  • Hot Peppers
  • Ice Water
  • Green Tea (Iced or Hot)
  • Apple Cider Vinegar Drink
  • Cabbage
  • Celery
  • Brussel Sprouts
  • Broccoli and Cauliflower
  • Lemon or Vinegar
  • Vinaigrette Dressing
  • Grapefruit
  • Berries
  • Fatty Fish
  • Soup
  • Oatmeal
  • Pumpernickel Bread

Drink Adequate Water

You cannot turn fat into energy without adequate water intake. Aim for a minimum of ½ your weight in ounces of water. If you are exercising or sweat a lot you will need more. It is important to make sure you keep your electrolytes balanced if you are sweating or consuming a lot of water.

Eat Monounsaturated Fats

Studies show that people that eat nuts and seeds 5 days per week lost weight and keep it off.  Monounsaturated fats speed up the metabolism, are satiating and are very heart healthy. Most nuts and seeds contain about 60% monounsaturated fat. Researchers at Brigham and Women’s Hospital and the Harvard School of Public Health found three times as many people trying to lose weight were able to stick to a Mediterranean-style moderate-fat weight loss diet that included nuts, peanuts and peanut butter versus the traditionally recommended low-fat diet. (International Journal of Obesity, Oct. 5, 2001). Avocados are also an excellent source of monounsaturated fats. Just remember to stay within your calorie budget. Nuts, seeds and avocados contain a lot of calories. 1 to 2 ounces of nut and seeds per day is a fine. having more may add to your waist line.

Have a Little Protein With each Meal or Snack

Protein provides a satisfying feeling and helps fuel the metabolic burn. It does not take much protein and the source of protein in not important. Organic eggs on a piece of whole grain toast is a good selection. Try peanut butter or almond butter on triscuits, apple slices or celery stalks. Add nuts to your oatmeal or cereal. For your salad add beans, nuts and seeds.

Your protein needs should be reflected as 10 to 15% of your total daily calories. If you have a 2000 calorie budget your protein intake should be between 50 grams and 75 grams of protein. 10% of 2000 calories is 200 calories, there are 4 calories per gram of protein. Divide the 200 calories by 4 and you have the grams of protein you need per day. This is of course an approximation. If you exercise really hard or are sick you may need more protein.

The Multiple Exercise Principle

I lost a lot of my weight following the multiple exercise principle.  When I began my journey, I walked multiple times per day. It started as twice per day and worked up to 3 to 4 times per day. I did it initially in 10 minute blocks. As my fitness improved I extended it to 15 minute walks.  Now, 4 years later, I exercise hard twice per day 6 days per week. 30 minutes per session. It involves cardio, interval training and strength training. Do not over exercise. Over exercising can lower your immune system and cause other adverse health problems. I highly suggest you consult with a certified personal trainer and nutritionist to maximize your weight loss safely.

The reason for multiple exercise sessions is that it will keep your metabolism revved up for a much greater period of time.  Muscles require a lot of calories to create energy. Additionally the body burns more calories replenishing glycogen (stored sugar), creating more enzymes, building and repairing muscles and creating other necessary compounds. Exercise also creates metabolic heat and the body spends calories working to keep your core cooler.  When you get too warm the body dilates blood vessels pushing blood flow to your skin releasing fluid through the  sweat glands to cool your body.  A higher metabolism burns more calories and more fat. For example, 1- 40 minute walk or exercise session will keep your metabolism boosted for approximately 7 hours, whereas 4- 10 minute walks will keep your metabolism boosted for 11 hours. Exercise does not have to be hard to facilitate fat loss. As you build your level of fitness you should increase your level of intensity and duration. This will further increase fitness and fat loss.

Staying Cool ( bet you didn’t think of this one!)

Keeping your body cooler requires your body to burn more energy to stay warm, thus increasing your metabolism. When your body experiences temperatures so cold your that your metabolism can’t keep your core warm enough, it induces involuntary muscle tremors or “shivering. The shivering burns more energy producing metabolic heat to warm the body’s core.   I am not suggesting you expose yourself to extreme cold. I am suggesting you keep your environment a little cooler. We keep our thermostat set at 65 in the winter.  If you are elderly or ill stay warm.

Get Adequate Sleep

You need 7 to 8 hours of good sleep per night. A lack of sleep will cause your body to produce more of the stress hormones that build fat around the abdomen.

Practice Stress Relief Strategies

Stress is not only a major cause of many adverse health conditions but also excessive weight gain. It will cause you to build fat around your waist and hips. It will also make weight loss next to impossible.

Eat Enough Calories for Your Body’s Metabolic Needs

If you drop below 1200 calories per day your body is thinking it is starving and will want to turn everything you eat into fat. In addition it is going to drastically lower your metabolism making fat burning next to impossible.  Use this calorie calculator to determine how many calories per day you should consume to maintain your current weight. Eat 500 calories less per day and you will loss 1 pound per week. You can eat less and exercise more to achieve the 500 calorie per day deficit.

Eat Breakfast

If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time without food.

Eat 6 Times per Day

Eating smaller meals and snacks more often keep the metabolic furnace stoked. It also helps to keep your blood sugar balanced eliminating cravings and fatigue. Your body needs fuel and nutrients every 2 to 3 hours in small amounts.

Supplement Your Diet with High Quality Nutrition

Certainly as a nutritionist I eat very healthy. I still need additional nutrition. Everyone does. I do not care how healthy you eat; you need to fortify your diet with extra nutrition.  A one a day pill is not going to cut it, they are a waist of your money. They consist primarily of synthetic or isolated nutrients and are not absorbed very well in our bodies.

I want you to have the success I have had! These suggestions work and should become the norm and not the exception if you really want to lose weight.  I did it and you can too!!

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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Frustrated With Your Weight Loss? Try These Tips!

Wallace Bishop BC-FNC, BC-HHP, INHCLeave a comment

Do you dread getting on the scale?  It will become the enemy when you visit it too often. Your weight is not the problem. Your problem is a diet and lifestyle that promotes weight gain. Change the behavior and the weight will change.  Quit weighing every day and only weigh once every two weeks. What you eat or do for one day reflects little on any part of your health. What you do consistently for weeks and months is what effects your health and weight loss  Your weight can shift multiple pounds from one day to the next, weighing everyday is not a good way to measure your weight loss success. Eventually it is going to show no loss or weight gain and you will be disappointed, frustrated and question your ability to lose the weight.

At some point in your weight loss journey you will hit a wall and the weight loss you have been enjoying stops.  This happens to anyone that diets.  So why does this happen you ask?  There are several reasons, lets explore them. Dieting; diets do not work. If you want permanent weight loss, change your life style and dietary habits forever. If you don’t, you will go back to the old behavior that made you fat.

  1. Skipping meals.  When you skip meals it leads to overeating later due to increased hunger. In addition it can cause craving due to a drop in blood sugar levels. Aim for 3 snacks and 3 meals per day.  DO NOT SKIP BREAKFAST!
  2. Lack of enough sound sleep.  Most people never realize how important to your overall health including weight loss.  With out adequate sleep your hormonal system is out of balance, you are under stress and releasing fat building hormones.  Your need 7 to 8 hours of sound sleep every night.
  3. Lack of water.  Without enough water (body fluids) your metabolism is lowered and you do not burn as many calories. You just can’t make as much energy without the water.
  4. Doing the same exercise routine. You body will figure out how to do your routine very efficiently and you will burn fewer calories.  Change your routine and include strength training and interval training.  Keep your body guessing.
  5. Eating the same foods every day. This is very common. Many of us like certain foods and we like the same ones for breakfast, lunch or dinner. The problem is again our body gets to comfortable because it now has learned how many calories and what nutrients to expect.  Vary your calories from day to day.  If your calorie budget is 2000 calories shoot for 1800 one day, 2200 one day, 2000 one day and even 1600 one day. The important part is averaging 2000 calories over several days.  One day at 2400 calories is not going to effect your weight however a week of 2400 calorie days will.
  6. Under consuming calories. Everyone thinks that if you eat less you will lose more weight. Wrong!  For most people if you consume less than 1200 calories per day your body is going to think it is starving. As a result it will lower your metabolism drastically and will even want to turn what you eat into fat for later energy when there is no food available.   You must eat enough to cover your Basil Metabolic Rate (BMR).
  7. Nutrient deficiency.  You should complement your diet with super nutrition. Even eating health is not enough with today’s foods. Your body can’t make energy, build muscle, make enzymes, red blood cells,  hemoglobin etc… without an abundance of nutrients.  Your mitochondria ( cellular power plants) are highly dependent on nutrients to burn carbohydrates and stored fats.
  8. Consuming too many calories.  Everyone has a calorie budget. If you exceed it consistently you will gain weight. It is important to know yours.  Eat 500 calories less per day that your burn and you will lose 1 pound per week of  hydrolyzed fat.  Never attempt to lose more than 2 pounds per week.  Eat less calories ( however not to few) and exercise more to increase your weight loss rate.
  9. Forgetting to adjust calorie intake when weight is being lost.  As the pounds come off you have to adjust your calorie intake.  If you continue eating the same calories that you did 20 pounds ago the weight loss is going to stop.
  10. Stress!  Stress releases hormones that build abdominal fat.  Find ways to add relaxation into your life. Make life fun!
  11. Lack of exercise. Everyone needs to exercise.  Exercise not only burns fat, it also detoxes the body, forces the body to repair itself and make more energy producing compounds and tissues. If you are morbidly obese you may lose weight for a while without exercising. However at some point the weight loss will stop if you do not include some form of exercise.
  12. Lack of real commitment. Are you so tired of being over weight that absolutely nothing is going to stop you. If you aren’t willing to tell your friends or even ask them to support you in your efforts then I question if you are really committed to your weight loss.  It is important to let friends and family know so they can help reinforce good behavior and not tempt you will fattening foods. Your friends will want to help and not sabotage your efforts.

Hopefully these suggestions will help you get over the hump when you hit the weight loss wall.  Change your foods regularly, change your calories daily and vary your exercise routine.  In some cases, if you have exercised regularly, you may need a week off.  If you have given your body a break you may want to increase your intensity to jump-start the metabolic engine again.

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.

Related Articles

New Years Resolutions, Successful Weight Loss, Part 1

Wallace Bishop BC-FNC, BC-HHP, INHC1 Comment

The Holiday Season between Thanksgiving and January 1st  is a dietary challenge for most  of us.  How did you do? Were you able to keep the pounds off or did you gain a few?  Now is the time to get in the right frame of mind to tackle your weight and health issues. This New Year,  can be the year you really improve your health and develop a lifestyle that will promote vibrant health forever!

If you are serious about taking the pounds off and keeping them off read on! Having lost over 200 pounds and kept it off, I guess you could say I know what I am talking about when it comes to weight loss.

Most people start with a great attitude and lots of enthusiasm. This last for about 3 months and before you realize it you are slowly sliding back to your old habits. I am sure that’s not what was intended however over 90% of those making dietary resolutions do not keep them through the year. They did not have a plan to carry them through. They lasted 3 months on desire alone and it takes much more than desire to have successful long-term weight loss. If desire is all that is required to lose weight, we would all be at a great weight and healthy.

If you really want to reach your goals you must be determined that nothing will get in your way.  Success in business or weight loss requires a plan or formula.  So what is required?

Resolution Tools

  • clear picture of the goal
  • path to reach the goal, a plan  (diet, exercise, detoxification, relaxation, education etc…)
  • strong determination ( you can’t let family, friends or circumstances sabotage you and rob you of your goal)
  • knowledge ( do you know how many calories you should consume, the right ration of carbohydrates, fat and protein in your daily diet, which foods increase metabolism, which foods promote health and which ones don’t etc…)  This is one of the areas most people get trapped by. There is an incredible amount of information in the internet. Much of it is wrong and even harmful in some cases.  Trust a dietary health professional to give you safe and effective advice.

Weight Loss Forever

The fact is, losing weight requires a change in the way we think, eat and the amount of activity we engage in. If you keep doing what you doing, you’ll keep getting what you’ve got. So change is necessary. There is no magic bullet or pill. Diets do not work. What we eat is vitally important to proper weight balance. If you want permanent change, a change in your lifestyle is what works.

Why Diets Do Not Work

In America when someone uses the term “diet” in the context of losing weight it usually means they are going to change what they are eating and maybe exercise a little for a temporary period until they have achieved their desired goal. Then what do they do?  They will return to their original eating and lifestyle habits. They have not established healthy lifestyle habits or fixed the problem that caused the weight gain to begin with. Yes they are going right back to the very same behavior that got them to that point of needing to lose weight to begin with. Hopefully you are getting the message. If you only want to lose a small amount of weight for a few months, OK diet. If you really want to lose weight and keep it off you must quit thinking a diet will do it. You will set yourself up for failure.

A Healthy Food Relationship

Our relationship with food can be out of balance or skewed. Most people look at foods as an enjoyable hobby, event or even a means of comfort when sad, frustrated or angry. Without understanding the mechanics that drive us to eat we fall into the traps of over consumption.

Hunger vs. Appetite

You must also learn to identify the difference between hunger ( a real physiological need) and appetite ( a false sense of hunger). Appetite is usually caused by eating at the same time everyday, during events such as when watching football, by social influence going out for beer and pizza with friends or a holiday party or event.  Dietary consumption driven by appetite will almost always cause weight gain.  Overeating when hungry will cause weight gain.

Calories In vs. Calories Out

You must understand your energy balance. This means you must know how many calories you need based on your activity and exercise levels. If you consume more calories than you burn per day you will gain weight. Every day you have a limit, think of it as a calorie budget. As long as you do not exceed the budget you will not gain weight. To lose weight you must consume fewer calories than you burn so your body must use stored energy in the form of fat to function. To lose one pound per week you must burn 500 more calories per day than you eat.  Never eat less than 1200 calories per day. This will slow down your metabolism drastically to the point that you will not lose weight. You may even gain weight. Your body thinks it is starving. Never lose more than 2 lbs. per week on a continuous basis.

Does Weight Loss Equate to Health

Weight Loss does not mean you are healthy. I had a client state, “When I get my excess weight of I will be healthy.”  I had to explain that just losing weight does not mean you are healthy.  The qualities of the foods you consume are much more important for your health than the weight loss. Losing weight without a proper diet will lead to future regain of the weight and other possible health conditions. There are plenty of people at the right weight for their height that are not healthy. For example, some people manage weight through the unhealthy practice or purging or bulimia where they purge the foods they eat and they over exercise. This can lead to a potential for very serious health consequences.  There are many people who may look healthy because they are at a normal weight however they could be eating a very poor diet of fast foods that are making their body’s nutrient bankrupt. Eventually nutrient bankruptcy of the body will lead to illness and possible disease. Weight lost achieved in a healthy way can give an excellent foundation for vibrant health providing a long quality life.

Nutrition

Our health is really dependent of the consumption of the building blocks of our bodies. Refined and processed foods are devoid of the nutrients required to keep us healthy. We need vitamins, minerals, essential fatty acids, enzymes, proteins, complex carbohydrates and fiber for vibrant health. Eating foods devoid of them will cause blood sugar imbalances which will cause cravings for carbohydrate rich foods.  In addition the lack of nutrients means you can’t turn the foods you eat into energy. To make energy from foods requires many nutrients and just taking a supplement or eating foods enriched or fortified with the nutrients they are missing is no replacement for nutrients from real foods.

Happy New Years

Wally Bishop C.N.C.

Nutritionist

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. Always seek medical clearance before starting a new exercise routine. Never quit taking prescription medications unless advised to do so by your doctor.


South Carolina to Cover Obesity Surgery?

Wallace Bishop BC-FNC, BC-HHP, INHC1 Comment
Americas Obesity Epidemic

When I heard this it really irritated me.  Instead of spending the money on education to prevent obesity, lets enable bad dietary behavior by surgically shrinking the stomach.  What has the person learned? Nothing! This is a waste of taxpayer money.  Just two weeks ago the N.Y Times released an article stating that obesity rates are still climbing.  Gastric  by-pass and lap band surgeries do not fix the problem.  An analogy might be;  run the car engine without putting oil in the motor, when it burns up lets just replace it.  Does that make sense.  Eat a poor diet, don’t exercise and when you become obese it’s OK we will just cut you open and shrink your stomach.  Maybe you will keep the weight off, maybe not. The problem has not been addressed.

Recent studies make it clear that the current approaches to obesity from western medicine aren’t working.  When I was close to 440 pounds my doctor never recommend a dietary or lifestyle change, he recommended gastric bypass surgery.   I am so glad I did not have the surgery.  I did it the healthy way and lost over 200 pounds and I have kept it off.  The problem got corrected.

It further impresses upon me the need for state or federal program to teach people how to lose weight and live healthy. To change this poor health mentality in our American culture it has to start in our schools.   At an early age we must begin to educate our children on the importance of  healthy eating, healthy lifestyles and the mechanics of how to live of life of wellness.  This has to be ingrained in the minds of our youth.

The cost of educating is cheaper than a surgical fix. We must focus on prevention. We must address the cause of the problem. Lap band surgery or even gastric bypass surgery does not fix the problem and many times there are surgical complications.  Weight is a behavior and education problem.  Less than 1% of obesity is caused by medical conditions or the side effects of drugs.

If you are obese or have weight issues I challenge you to make a stand. Take your life back the right way, the only long-term healthy way, by eating healthier foods, moving more and staying within your calorie budget.

I did it , you can do it.  Please,  for your children, for your wife, for your self, for your friends,  for your health, make a commitment today to do something about your weight.

The first step is making the commitment.

Always consult with you doctor before making dietary or lifestyle changes particularly if your have health issues.

Wally Bishop C.N.C.

Nutritionist

Do You Want to Improve Your Bone Health?

Wallace Bishop BC-FNC, BC-HHP, INHCLeave a comment

Are you getting the nutrients you need to build healthy bones? We are encouraged via television and magazine adds to get more calcium by consuming more milk, yogurt and cheese (goat or sheep products are better for you) to build healthy bones. It takes a lot more than calcium to build healthy bones. Let’s not forget that greens such as, broccoli, chard, watercress and spinach and beans, nuts, seeds and grains are also great sources of calcium and other nutrients that are important for bone health.

Recent studies put into doubt that dairy products help protect our bones from calcium loss, in fact dairy foods may be a contributing factor in bone loss. A little shocking isn’t it?  Excessive calcium intake can cause milk alkali syndrome. There is a lot of supporting scientific evidence on theses issues.

Let's make Healthy Bones
Let's Make Healthy Bones

If you want to improve your bone health and increase your bone density, make sure your diet and lifestyle include the following;

  • Exercise on a regular basis particularly weight-bearing exercises
  • Quit smoking
  • Avoid soft drinks
  • Reduce your sodium intake,  sodium leaches calcium from bones
  • Limit your intake of animal proteins, they can promote bone loss.
  • Make sure your daily intake of the following minerals and vitamins at least meet your RDI. It is always best to get your nutrients from food sources first and supplements  second.
  • Calcium- 1300 mg’s to 2000 mg’s
  • Magnesium- 650 mg’s  (no more than 350 mg’s from supplements)
  • Boron  10 to 20 mg’s
  • Strontium- (strontium citrate has the highest absorption rate) 680 mg’s
  • Zinc- 11 mg’s to 40 mg’s ( if you take zinc supplements makes sure it includes copper )
  • Vitamin A- 700 to 900 mcg’s (only take vitamin A supplements under a health care providers supervision), vitamin A obtained from foods are much safer than supplements. A medium (2 inches by 5 inches) baked sweet potato has 262% of your daily vitamin A requirements; 1 cup of carrots has 686 %
  • Vitamin C- 90 mg’s to 2000 mg’s-  found in abundance in many fruits and vegetables
  • Vitamin D3- 10 mcg’s to 50 mcg’s,  sunshine is your best source
  • Vitamin K- 120 mcg’s,  is found  in abundance in leafy greens

It seems one of the really important links in bone health that is over looked is the mineral strontium.  Strontium is like calcium in structure however it is a denser and heavier mineral and acts much like calcium in our bones. Another critical and often overlooked mineral is magnesium. Most Americans are deficient in magnesium. Magnesium is critical in calcium absorption. Magnesium keeps calcium from being deposited into soft tissues causing damage to organs such as the heart and kidneys. The proper intake ration is 2 to 1 calcium to magnesium intake. For example, a 1300 mg total calcium intake from all foods and supplements and 650mg’s in magnesium intake from all foods and supplements daily.

It is best to get these nutrients as they occur in foods.  Many foods today are fortified with calcium, Vitamin A, Vitamin C and Vitamin D.  Over consumption of calcium and Vitamin A from supplements can cause serious health consequences. Calcium is of particular concern because it is the primary ingredient in anti-acids and is heavily fortified in many processed foods. The excessive intake of calcium can cause magnesium deficiency and milk alkali syndrome.

Include a wide variety of foods in your diet, particularly foods from vegetative sources for optimal health.

The information contained in this document is for informational purposes only and is not intended or implied to be a substitute for professional medical advice. Product statements made have not been evaluated by the Food and Drug Administration. The information and products listed are not intended to diagnose, treat, cure or prevent any disease. Never quit taking medications unless directed to do so by your doctor. Always consult with your Doctor before making any changes to your health regimen especially if you have health-related problems or conditions.

Healthy Wishes

Wally’s Daily Dose

Why Are We So Unhealthy, Overweight and Obese in America?

Wallace Bishop BC-FNC, BC-HHP, INHC6 Comments

Why do you think we have such a high prevalence of poor health and obesity in America?  I really need your feed back.  Your voice will help frame a proposal to our  legislature to make nutrition education mandatory in our schools and available to individuals and parents through community, business and church workshops.  We must make creating health and the prevention of disease and illness a priority.  It will cost much less to teach prevention than to provide health care and disease management. It will reduce the cost of health care for individuals, families, taxpayers and Corporate America.

America 's Obesity Epidemic
Obesity is Squeezing America

In the coming months we will kickoff  a campaign “Conquering Obesity” that will bring our collective voice to the public and state and federal government agencies.   If you have a passion for health and would like to volunteer, we could certainly use your support. Unless we can bring a change to our American way of life, our children being born today will begin to develop disease and illness earlier than ever before.  Please read the information below. I hope you will take part and help make Americans healthier than ever.

You can leave your comments below , email your thoughts or select your answer in my poll at http://www.conqueringobesity.net/health-survey–why-are-we-unhealthy-.html ,  feel free to select more than one answer if you think it applies, however please be serious when participating in this poll. The website is still under development.

It is our goal that families begin to understand the need for a shift to a healthy lifestyle so they and their children can enjoy a long healthy life.  To bring about the change we are working to educate and motivate individuals, families, churches and businesses on the consequences of the current health trends and the benefits of a shift to healthier lifestyle.

According to statics from http://www.americashealthrankings.org,  in 2009 the southern states and in-particular the southeastern states made up the cellar in health rankings across all states. In fact 7 of the 10 unhealthiest,  positions 40 to 50,  make up what I would consider southeastern states.  You can view the individual state rankings here.   In addition the same health monitoring organization predicts the prevalence of obesity in the United States is estimated to increase from the current level of 31.30% obese to 42.80% obese in 2018.  I am sure you can imagine where the rates of diabetes, heart disease, stroke and some cancers  are headed.  All of these negative health conditions are preventable, even if you have a genetic history for them. Lifestyle behavior will trump genetics almost 100% of the time.  Take look at some shocking health figures.

The current health trends in this country show a decrease in health and wellness across a broad spectrum of health categories. Our health care system is seeing increasing rates of serious adult diseases and health conditions occurring in America’s youth. We have children under twelve years of age developing high cholesterol, type II diabetes and hypertension. In fact the American Academy of Pediatrics recently updated their policy to recommend that children between the ages of two and ten are screened for high cholesterol if they or their family members are overweight or have experienced high lipid profiles. This has to stop.

Young adults are developing degenerative disease earlier than ever. America’s adults, in general have higher rates of heart and cardiovascular disease than most industrialized nations. Obesity is growing and diabetes is now reaching epidemic rates.

This demands and calls for an urgent paradigm shift in our culture. We must become active in our lifestyle and involved in the process of managing dietary needs for ourselves and our families.  If your heritage is from the African-American or Hispanic culture you should be alarmed, the rates of obesity and it’s related diseases and illnesses are even higher for you.

We must change how we live. It has to start today. Every mother and father should make sure you are feeding your children healthy foods and providing  them the opportunity for an active lifestyle.  Please join us in our efforts to change the landscape of America’s health. Every journey begins with one step. Please take yours today and lets walk together on the journey to a healthy and vibrant life.

Wally’s Daily Dose

The Unhealthiest 14 States

Florida 36
North Carolina 37
Missouri 38
Texas 39
Arkansas 40
Kentucky 41
West Virginia 42
Georgia 43
Tennessee 44
Nevada 45
South Carolina 46
Louisiana 47
Alabama 48
Oklahoma 49
Mississippi 50

Nutrition Shootout! A Healthy Fast Food Sandwich Vs A Homemade Mushroom Cheese Burger

Wallace Bishop BC-FNC, BC-HHP, INHC1 Comment

Just for a little fun and to make a point about the nutritional value of preparing your own food, I wanted to compare one of  Wendy’s’  healthiest  fast food sandwiches, Wendy’s Ultimate Grilled Chicken Sandwich to a homemade Portobello Mushroom Cheeseburger (no meat). For those of you that prefer meat, don’t let that stop you from trying this recipe, it is very filling and has great flavor.

Both competitors have a single slice of cheese, mayo is on the Wendy’s Ultimate Grilled Chicken Sandwich and Smart Balance Lite Butter spread on the Portobello Mushroom Cheeseburger.  I used spinach on the Portobello Mushroom Cheeseburger while the Wendy’s Ultimate Grilled Chicken Sandwich uses lettuce. Their menu doesn’t specify the type, so I used iceberg and romaine in my calculations for Wendy’s Ultimate Grilled Chicken Sandwich.

As far as fast food goes, Wendy’s Ultimate Grilled Chicken Sandwich is a good choice if you order it with just the bun, grilled chicken, lettuce, tomato,  mayo, mustard and a slice of cheese.  I wish they offered it with a whole grain bun.  I hope the President of Wendy’s reads this suggestion. You can shave extra calories and fat off of both sandwiches if you leave off the cheese. As with any fast food choice, avoid the sauces and dressings, they add extra calories, sugar, cholesterol, sodium, saturated fat and in some cases trans fat to your meal.   They also contain preservatives that can damage your health if over consumed.  I have a few clients that eat fast food two and three times per day.  I would not recommend eating at any fast food establishment that often, if at all. You can access all of Wendy’s nutritional data and food ingredients at this website.

At the weigh in, the homemade Portobello mushroom cheeseburger weighs in at 352 grams and 365 calories while the Wendy’s Ultimate Grilled Chicken Sandwich weighs in at 260 grams and 440 calories. It looks like the Portobello Mushroom Cheeseburger  is a little heavy,  yet has fewer calories, less fat, less cholesterol, taste great and gives you more nutrition per calorie!  When you  prepare  foods at home you can use more nutritious ingredients, avoid health damaging preservatives and cooking at home is less expensive.

In this comparison, I used Wendy’s published nutritional data in every nutritional category they provided. I compiled the additional nutritional data for both foods using ESHA Nutritional Data Software, a leader in nutrition data collection.

In the graph below the RED is the Portobello Mushroom Cheeseburger, and the Blue is Wendy’s Ultimate Grilled Chicken Sandwich. For the complete nutritional data for each food, click here.  If there are other comparisons you would like to see, just let me know. My next blog is on fast food salads, you are going to be shocked!!

Wendy's Ultimate Grilled Chicken Sandwich-vs-Portobello Mushroom Cheeseburger
Wendy's Ultimate Grilled Chicken Sandwich-vs-Portobello Mushroom Cheeseburger