Who, Why, How? You Can Too!

Me and my Grandson Pierce in 2005
Me and my Grandson Pierce in 2005

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

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

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

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

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

Gwen and Wally on an Afternoon Bicycle Ride
Gwen and Wally on an Afternoon Bicycle Ride

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

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

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

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

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

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

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

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

I’m cheering for you!

Healthy wishes,

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

Secrets to Jump Starting Your Weight Loss

It Isn't a DietThe truth is, most of us make losing weight too complicated. It doesn’t need to be. Let’s remove the walls and get you on your way to success. Listed below are the pitfalls most people make when trying to lose weight.

Doing anything temporally will give you temporary results! You have to get this, dieting is a temporary act and therefore it doesn’t provide long-term weight loss.

  1. Change your diet gradually. Many people jump right in and totally change their diet to the extreme. They go from the typical American diet rich in processed foods to a very restrictive diet. Any time you make sudden change in your diet and lifestyle you highly increase your risk of failure. Make the change slowly. Instead of taking foods away try adding healthy foods to your diet. You will begin to crowd out the harmful foods with healthy foods.  You can do this by adding an additional vegetable to your daily diet for 1 week.  The next week, add another one and then on week 3 add an extra fruit. On week 4 add another vegetable to your daily diet. By week 4 you have increased your vegetable intake by 3 servings per day and fruit intake by 1 serving per day. Can you see, we haven’t asked you to remove any foods, only to add healthy foods? This really works if you apply it. The aim is to slowly replace processed and refined foods with healthy vegetables, fruits, beans, lentils, nuts and seeds and a small amount of whole grains daily.
  2. Stop Stressing about life and losing the weight.  Because we make it so complicated we get overly stressed. Chronic stress causes our bodies to release higher amounts of cortisol everyday, which is a fat building hormone. There is an association between stress and the appetite increasing hormone ghrelin. If you have stress from work or home you need to manage it or remove the source. Stress will make it almost impossible to lose much weight. In addition stress kills by increasing the risk of heart disease, cardiovascular disease, hormonal imbalances and gastric diseases.
  3. Eat enough calories. Many people begin by drastically cutting food intake thus calories too much. If you go below 1200 calories for more than a few days your body senses a famine has arrived, it lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories too much. If you stay in a severe calorie reduction under (800 calories or less, like anorexia) you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs. The fact is, if you eat a mostly plant-based diet you would never need to worry about eating to many calories.
  4. Do Not Skip Meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy meal replacement shake is an option and can serve your body well. I recommend Vive, it was created for weight loss and energy and is packed with an abundance of nutrition!
  5. Keep a Food Journal. Studies show us that people keeping a food journal for at least 3 months tend to lose weight and keep it off. It keeps you aware of what you are eating, when and how much. It’s easy to do and there are several online resources with good free food journal systems. Try these, www.myfitnesspal.com  www.fatsecret.com and http://www.myfooddiary.com
  6. Drink plenty of water. Many people will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health! You need at least 1/2 your body weight in fluid ounces daily. If you sweat a lot you need even more.
  7. Exercise. If you are overweight or obese you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate causing us to burn more calories through out the day! It builds muscles, improves balance, and improves immune function and much more. Just walking is a great exercise. Increase your speed and time as your fitness and health improves. I am an advocate of exercising multiple times per day. As an example; I would walk for 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner. You can split it up however you wish, just do it. To loss weight most of your exercise should be a form of cardio exercise like walking or cycling. You should also do weight bearing exercises to build more muscle. Muscles burn more fat. For good results you need to exercise at least 1 hour per day, 5 days per week. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
  8. Stop weighing everyday! Your weight can change, up or down five or more pounds in any given day. You will set your self up for disappointment by weighing everyday. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first pee.
  9. Stop beating your self up! No body is perfect. Treats are allowed, even unscheduled ones. If you have a treat, the next time you eat make a healthy choice. Bashing yourself will make you eat more.
  10. DO NOT DIET!  It is our mindset to use the word diet and when we do we automatically set up in our mind that we will change our diet and lifestyle for a period of time and then come back home to that addictive food that got us fat to begin with. Plus, because you have starved your body (both calories and nutrients) in the past, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure, you can lose 30 pounds and then you gain 50 back. Dieting will only make you fatter one diet at a time! Think lifestyle change!
  11. Sleep is Critical! If you are like most Americans you get less than 7 hours of sleep nightly. This can disrupt hormonal balances, reduce immune function, and reduce your energy levels, lower mental concentration and much more. When you sleep, your body is busy repairing tissues, making hormones, enzymes, red blood cells, white blood cells, antibodies, cellular antioxidants like Coenzyme -Q10 which is very important for energy production in the cell and heart health, Glutathione peroxidase and Superoxide Dismutase (SOD) which are your cells most powerful defenders from internal and foreign invaders and other neurotransmitters necessary for good mental and emotional health.
  12. Nutrition Nutrition Nutrition!!!!  When your body is getting loads of nutrients it begins to clean and detox the body at the cellular level getting rid of toxic materials you have stored for years. Your body does not like to let go of stored fat unless it can detox adequately because your body stores many toxins in your fat. When depleted nutrient stores in your body get filled up and topped off by a nutrient rich diet, the bodies systems begin to come back into harmony with one another. Blood sugar begins to balance, cravings begin to disappear, energy improves, thinking improves, your hair and skin begins to glow and you sleep better. With great nutrition your body starts regenerating itself cell by cell into a new healthy and vibrant body.

The bottom line is that weight loss and health do not come from a “diet” they come from living a healthy lifestyle. That’s it. Adopt a healthy lifestyle and watch your body change!

Healthy Wishes.

Wally Bishop C.N.C.

Integrative Nutrition Health Coach

www.wellnesswithwally.com

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

Love Yourself To Health

The Power of Opportunity
The Power of Opportunity

You deserve a healthy body! But, do you love yourself enough to have one? Hmm, great question isn’t it?

I was fat, super obese, morbidly obese.  Whatever term you want to use, it doesn’t change the fact that at 450+ pounds I was a big man and sick.

In 2006 God presented an opportunity and I grabbed it like a starving frog grabs a bug. I was sick and tired of being sick. I was tired of watching life instead of participating in life. I hated being on the sidelines, I wanted to live they way we are suppose to live, being activity and happy. I had neither. It hurt deeply to watch my grand kids playing and I couldn’t play with them.

It’s always during this season that I always reflect on the past year. It’s a special time of year for me. The journey of my lifetime began during the fall of 2006 and to say I am grateful is powerfully understated. I am forever blessed because I was desperate for change and not afraid of to try when the opportunity presented itself.

Life is truly a blessing, or a curse. I guess it depends on your perspective. I decided to change mine from a curse to a blessing. Regardless of your age or condition in most cases, you can improve your health and fitness. Just a little or extremely, the choice is yours.

In November of 2006 I began a wellness journey even though I had no clue what I was doing at the time.  I was 450+ pounds, diabetic, had high blood pressure, severe arthritis in my knees and ankles, sleep apnea, hives, rosacea and ocular rosacea. I hadn’t planned the journey; it was a blessing that came about while trying to help my wife overcome her debilitating fibromyalgia. This life event pushed me in the direction of nutrition. I am so blessed that it did.

Just so you understand my condition at the time, I couldn’t walk more than 200 feet without severe pain. Additionally, walking more than 5 to 10 minutes caused shortness of breath. My ability to exercise was severely restricted.  Most people in this condition don’t see a way to exercise because of the physical limitations of their obesity or affliction. It’s certainly understandable. I didn’t believe it was possible but I wanted my life back more than you can imagine. I hated watching my grandchildren playing while I watched. I wanted to be in the game with them.

The Change

Of all times to decide to try a new diet or lose weight the Thanksgiving and Christmas season wouldn’t be logical. But this wasn’t a diet it was a life change. An opportunity presented itself and I was not going to wait. I was jumping on the opportunity train! Dieting had gotten me too this point in my health and I wasn’t going back down that road.

My diet at this time was the same typical nutrient bankrupt American diet. However, I started adding nutritional supplements to my daily routine. Within a week my mood was better, my energy picked up and my blood sugar readings were improving. By week 2 my appetite was decreasing and my taste began to change. I am not sure how to explain this but my desire for unhealthy foods just went away. My wife actually brought it to my attention that I wasn’t having my normal honey buns, ice cream or candy bars as snacks or after dinner. Something in my body was changing.

By week 3 my energy level increased so much I decided to try to go for a walk. I was hopeful that my legs would bear the load and support me in my journey! My first walk was 200 feet. My knees hurt and felt very unstable but my gut told me I had to do it if I wanted any chance to improve my health. I had to just work through the pain. When I got back to my office I made a commitment that was a crucial part of my journey.  I committed to walking everyday and making each walk a little longer. I was amazed that my body responded to the challenge by getting healthier. The improvement was evident because my blood sugar levels continued to improve, I started to lose weight, I was able to walk longer each time and my energy continued to increase. In 2 weeks I was walking a mile without stopping.

By the end of 1 month my blood sugar levels were normal and I was walking multiple times per day. My blood pressure started coming down and the weight was really starting to come off. My taste were shifting even more. Without even really thinking about it our meals were changing. We started cutting out the fried foods and went to baked or grilled foods. We started adding a lot of vegetables with a few fruits and beans to our diet and cut out the breads and unhealthy desserts.

By the end of 6 months I was walking up to 8 miles a day and every aspect of my health was improving.  It took me 2 and 1/2 years to lose 220 pounds and it was a journey I still walk everyday.  In fact, I have no health issues at all as I am sharing this with you.

For the past 3.5  years my main exercise of choice is bicycling. I absolutely love cycling. Cycling is fun and a great way to get exercise. Regardless what type of bicycling you choose such as cruising around the park or town, cycling on a trail or a riding a road bike, its fun exercise.

I want to show you what I have been able to accomplish physically over the past year. Please do not think I am bragging, far from it. I want to show you how far you can take your health if you really want it.  In 2006 I had trouble walking and had multiple health problems.  In 2015 I think we can easily say my health and fitness has soared to new heights.

The secret to my health is eating real food without toxic additives, moving more everyday, managing the stress in my life, learning to love myself by giving love and kindness to those around me and supplementing my diet with a super product I developed called Vive!  It’s that simple.

My bicycling accomplishments for the past year

The New Wally After a 100 Mile Ride
The New Wally After a 100 Mile Ride
  • 6,012 miles bicycling during the last year
  • 266,987 calories burned
  • 308 days of cycling

You will never change your life if you don’t change something you are doing. Please get off the couch and out of the fast food restaurants and build the kind of body you want! It starts with your next thought, bite and next step.

Regardless of your age or condition, your health can always be worse or it can be better. You have control over what you eat and how much you move. Even if you are limited in your mobility, there are ways to exercise.

I hope this motivates you to decide to get healthier this coming year. Anything is possible but it takes making changes in your life. You have to want it and I hope you do.

Healthy wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

I Ignored the Elephant in the Room, Please Don’t!

This Doesn't Have to Happen But Can If You Ignore It!
This Doesn’t Have to Happen But Can If You Ignore It!

This article doesn’t apply to every over weight person.  But it might be just for you.

When I was at my heaviest weight, 450+ pounds I knew I was fat, that was obvious but I kept telling myself I am not really that big, I carry my weight well.  No one has said anything to me about my weight other than my doctor occasionally suggesting gastric bypass surgery but no other remedies. My friends still like me! Sure my knees and ankles hurt and I have trouble finding chairs to sit in but that was normal for me. Going from overweight to obese to super obese was normal for me as much as I hated it.  Over time the weight increased slowly without me noticing what was really happening, or was I just ignoring the elephant in the room. I guess I just learned to adjust my life around it instead of confronting it.

And them boom! My doctor hit me with the “D” word one day! I was now diabetic. I can’t tell you what a shock that was to me. I really thought I can stay this large and live to 90. The reality in my world was fantasy not fact or anywhere close to real. In fairness he did tell me at some point I would become diabetic but I chose to not believe him. Why should I? He hasn’t seemed concerned about my weight and other than high blood pressure and arthritis I wasn’t dying. I had ignored the elephant in the room for years. Now the elephant was looking me straight in the face and was demanding my attention.  OK, I thought, so what I have diabetes, millions do. (more denial) He prescribed the medication told me how to take it. I had the prescription filled and went home with the intentions of taking the medication………until I read the side effects! Wow, that woke me up from a deep obese hibernation.  The last symptom and most compelling of phrases hit me. It said so innocently “MAY CAUSE DEATH”! How is death a symptom? Death is finality, the end, the exit of breathing and smiling and laughing and life! The elephant in the room was raising his trunk and sounding a loud roar of warning. If the pills didn’t kill me my current condition would. I kept ignoring him for years and now I had to deal with him.

Any time we talk about weight challenges it can be difficult because we as overweight people can be easily embarrassed. It’s very personal. There is a stigma attached to our situation. However, let’s face it, no one grows up aspiring to be overweight or obese.  I certainly never intended to be this heavy and kept trying to pretend it didn’t matter if I was so heavy. But to my health and quality of life and those that loved and cared about me it did matter.

Stop ignoring the elephant in the room. He will eventually get your attention if you don’t. Acknowledge his presence then do something to get him out of the room.

Begin by taking a good long look at yourself in a full length mirror while absolutely butt naked (southern term). Take it all in and say today this is me. Accept this is you, today. If you need to cry, shout, fuss and get on your pity pot for about 10 minutes. Then get pissed off and angry that you allowed this to happen. No one else did it to you, you did it through choices you made.

Now, what isn’t your fault is a lack of healthy dietary and lifestyle knowledge. I had no clue how to eat healthy or live healthy. I was depending on my doctors to give me the knowledge to prevent or fix my situation. They didn’t have it.  If something isn’t working it’s our responsibility to seek out the knowledge to fix it or improve it.

How to get ride of the elephant!

  • Acknowledge him
  • Educate your self about healthy foods and food to avoid.  This blog is a great place to get this knowledge!
  • Fill your days with an abundance of highly nutritious foods, herbs and spices!
  • Stay active everyday by exercising and enjoying physical activities like walking, swimming and cycling.

My elephant was over 200 pounds of fat, diabetes, high blood pressure, sleep apnea, arthritis, etc.. and today he is gone!

Your NutriBullet, your juicer, your healthy diet and your legs are your ticket to a healthy body, mind and spirit.

Eat healthy, keep moving, make people laugh, be of service when possible, be grateful for everything and your elephant will become a picture of health!

I have gone from fat to fit and you can to!!

I conquered Paris Mountain!
I conquered Paris Mountain!

 

 

 

 

 

 

 

 

 

 

 

 

Healthy Wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

 

 

 

 

 

My Ride to Remember! Cycling 256 miles in 3 Days

The Finish Line!! 100 miles on Day 3 and 256 miles in 3 days!!
The Finish Line!! 100 miles on Day 3 and 256 miles in 3 days!!

The word grateful really doesn’t begin to express how I feel most days now. I have been blessed to have overcome the bondage of obesity and its health problems like diabetes, arthritis and sleep apnea and from being paralyzed for a few months to a life of health and fitness.  It is not often you get the opportunity to get a do over in life or as golfers say “take a Mulligan”! God has given me two and everyday when I wake up he gets my praise and thanks for giving me the courage and strength to fight through these two beast’s.

Losing weight is about acceptance of what caused the issue, (you are not moving enough and eating the wrong foods) dietary and lifestyle knowledge, planning and patience with yourself. Overcoming paralysis is all about having the drive, heart and courage to overcome and move again.  It’s hard to have patience when your legs and hands no longer work.  In both cases you have a choice, do nothing and accept what is happening or change your situation. I was tired of being 450 pounds and I beat that beast!  Then, four years ago I was struck with Guillian Barre Syndrome a form of paralysis.  It took me a year to be able to exercise vigorously again.

There was a period in my life when I really didn’t want to live anymore. I couldn’t get the weight off and couldn’t see that I had a greater purpose waiting once I got through these life challenges. That was over eight years ago and now I just rode a bicycle over 250 miles in 3 days!! I never could have dreamed I would have accomplished this a few years ago.

Special thanks to Lewis McWhite my Vive Team Partner and Jason Leslie my trainer.

This was a special event from a personal perspective,

A Ride to Remember is a ride across South Carolina to raise awareness and funds for the Alzheimer’s Association of South Carolina. Even though this was a cycling event with over 220 cyclist, it was a very special Ride to Remember for me! The three days were fun, yet at times difficult, at times wet and sweaty. We visited small towns all across South Carolina and got to meet and enjoy local residents.

And yes, with this many miles and this many cyclist all types of issues arise. A multitude of flat tires, crashes, broken bikes but never broken spirits. All types of bikes from very expensive to not so expensive, tandem’s (2 people on a bike), vintage bike’s (older bikes) and a bike that looked like a large-scale version of a soap box derby car! If it had 2 wheels and a seat you might have seen it.

Doing an event like this has a feeling of camaraderie and you get this feeling in your gut that you are about to do something special. For some cyclist riding this distance is not a challenge but for many it is their first time doing this kind of distance for 3 days in a row and completing it is very special.  I made many new friends some of which may last a life time. But this journey was special and gave me much more!

You can do anything if you are willing to put in the effort and dedication required to earn it. Most things worth having can’t be bought, they must be earned. Just like respect, integrity, honor, reputation etc… they are earned. Your age doesn’t matter, your gender, race or religion doesn’t matter. The only thing that matters is if you are willing to earn it.

Never in a million years……More coming!

 

Healthy Wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

 

Love Your Heart So It Can Love Even More!

Heart in handsThe lifestyle you live has the biggest impact on your heart health. Even if heart disease runs in your family you can trump those genetics by adopting a heart healthy lifestyle!

First know that cholesterol is not the enemy, your body actually makes 800 to 1500 mgs of cholesterol daily! Your hearts enemies are foods that cause systemic inflammation in your arteries forcing cholesterol to be used to patch and repair vascular sores. These foods are prevalent in the American diet.

What you are about to read should make you run in your kitchen and fire up a salad, smoothie or Vive. Did you know that a plant-based diet has been shown to significantly reduce the risk of and even reverse heart and cardiovascular disease?  You can listen to Dr. Dean Ornish and some of his patients at this link. http://www.youtube.com/user/DrDeanOrnish

Many factors can affect our heart health. Our diet (excessive simple sugars), stress, and other lifestyle factors like smoking and the amount of physical activity we get play a huge role in heart health.

In about a day your heart beats 100,000 times pumping around 2000 gallons of blood to 100 trillion cells through 60 thousand miles of blood vessels.  Every time I  think of that it amazes me!

The heart is not just an organ, it is also a muscle.  The heart requires a lot of energy and quality nutrition to keep it healthy.  Your heart is a very unique organ and unlike other organs and muscles, it does not become fatigued. It only stops when oxygen is no longer available.

Exercise increases the hearts fitness so it can deliver more oxygen and nutrients throughout the body. Develop a good exercise program after approval from your doctor!

Because of the great energy requirements put on the heart, nutrition is very important.  Vitamins, minerals, essential fatty acids, enzymes and antioxidants are super important for heart health.

  • Plant based foods provide a bounty of nutrients and antioxidants the body needs for great heart health.
  • Studies show Nuts and seeds consumed daily reduce the risk for heart disease. They are anti-inflammatory and a good source of Vitamin E, which, is very important for cell membrane health and is also an antioxidant.
  • Omega 3’s from Salmon, sardines, ground flax seed and walnuts reduce inflammation and keep blood platelets from sticking, reducing the risk for cardiovascular disease
  • Antioxidants in fruits and vegetables reduce inflammation and protect the heart from free radical damage.  The greater the volume of oxygen is needed in a cell to make energy, the higher the potential for free radical damage.  The heart is a big air and fluid pump.  So antioxidants are even more important for the heart muscle.
  • Magnesium is very important for heart health because it helps blood vessels relax, potentially reducing blood pressure, which, if high, can damage the heart.
  • B Vitamins are critical for preparing foods for the conversion to energy.
  • B12, Folate and B6 are critical to reduce the protein homocysteine from accumulating in our tissues. Homocysteine causes cellular damage to the heart and blood vessels and heavily associated with heart disease.
  • Iron, B12, Vitamin C and Folate are important to make healthy red blood cells and blood vessels.
  • Vitamin E from food and Co-Q10 from foods are important heart protectors.

 

Some of the best foods for heart health are:

  • Nuts and seeds (walnuts, almonds, pumpkin seeds, sunflower seeds, pecans)
  • Avocado
  • Dark chocolate
  • Leafy greens (spinach, kale, collards, mustard greens, turnip greens)
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Cauliflower
  • Bananas
  • Bell peppers
  • Hot peppers
  • Tomatoes
  • Beans (pinto, garbanzo, black)
  • Lentils
  • Pomegranate
  • Blueberries
  • Goji Berries
  • Strawberries
  • Raspberries
  • Salmon
  • Sweet Potatoes
  • Amaranth
  • Buckwheat
  • Oats
  • Quinoa
  • Wild rice

Heart Health Destroyers

Sadly the American diet is the perfect diet if you want poor heart health. It is rich in sodium, sugar and bad fats and low in nutrient rich foods like vegetables, fruits, beans, nuts and seeds and whole grains, which promote health.

If you love your heart it would be best to avoid or limit these foods in your diet. These foods are health destroyers!

  • Foods high in saturated fats and cholesterol (meats, processed meats, eggs, cows milk and cheese)
  • Processed meats
  • Foods high in sodium
  • Foods high in sugars particularly added sugars such as (refined sugar, corn syrup, high fructose corn syrup, confectioners sugar, brown sugar etc..)
  • Fried foods
  • Flour based foods (includes breading on fried foods, cookies, crackers, cereals, pastries, breads, pasta) Flour can turn to blood sugar as quickly as table sugar.
  • Excess sugar is a powerful risk factor in your diet because it creates inflammation and sores in your arteries, which forces your body to use cholesterol to repair them. This makes arteries stiffer creating more sores or tears requiring more cholesterol.  It’s a vicious cycle that accelerates heart and vascular disease, diabetes, high blood pressure and obesity.

Other Heart Health Factors

  • Stress is a killer! It creates hormonal changes that raise blood pressure, cause obesity and eventually damage your heart.
  • A lack of exercise let’s muscles atrophy, becoming weaker. Your heart and blood vessels are muscles and need exercise to be in top health.
  • A lack of sleep creates systemic stress putting additional stress on your heart.
  • Cigarettes destroy your blood vessels and lungs. Both are critical for your heart to be healthy.
  • Limit alcohol to no more than 3 drinks per week.

Summary

Having 2 smoothies a day filled with every color of vegetable and fruit, nuts and seeds is going to get you on the right track for great heart health.

  • Have Vive twice per day to make sure you are getting the heart healthy nutrients you need.You can add Vive to smoothies and make them even better!
  • Avoid added sugars; the healthiest sweeteners are stevia and raw honey.
  • Reduce your intake of animal fats
  • Make your diet mostly vegetables, fruits, beans and nuts and seeds and limited low glycemic whole grains
  • Exercise daily
  • De-stress by exercising, enjoying friends and laughing!
  • Reduce your salt intake to 1300 mgs per day to reduce blood pressure.
  • Drink plenty of clean water
  • Get at least 7 to 8 hours of sleep nightly

Happy healthy eating!

Wally Bishop C.N.C

Vive Developer

Sources

http://ajcn.nutrition.org/content/78/3/544S.long

http://www.ncbi.nlm.nih.gov/pubmed/11832674

http://www.youtube.com/user/DrDeanOrnish

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

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Weight Loss, Calorie and Energy Balance

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 massFor an athlete with heavy demands on muscle performance such as a body builder or an Olympic athlete the intake would be 1.6 to 1.7 grams of protein per kg of body weight meaning that same 200 pound man would consume 145 grams of protein at the high-end. An endurance athlete such as those running marathons, iron man events and triathlons requires less because they are not placing as much stress on the major muscle groups. Their needs can be met in most cases with no more than 1.2 to 1.4 grams of protein per kg of body weight. The average person who works out in the gym and is very active hiking and playing organized sports does not need this level of protein intake. 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.

Frustrated With Your Weight Loss? Try These Tips!

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.

South Carolina to Cover Obesity Surgery?

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?

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