Tag: healthy diet

Tip’s to Get Healthier in 2018

Wallace Bishop I.N.H.C, C.N.C.Leave a comment

January begins a new year and most of us will have a few goals we would like to make for 2018. Almost everyone has some form of health improvement on the list.

Losing weight tops the list every year for most people. Almost 70% of Americans are overweight. Additionally, I hope you will adopt a healthy lifestyle to meet your health goals. Why not focus on total health and not just a macro part of it. Total health is called wellness and it is a balance of diet, exercise, stress reduction and spiritual and social happiness.

Every year round the beginning of March something happens. The wellness warrior becomes the wellness whiner.  I notice that the gym has fewer people, my classes get thinner and clients and friends begin to avoid me because they don’t want me to know they are off of the new plan.  I am glad they feel a sense of accountability to someone. However I never judge anyone. I want to help you!

This year, merge this affirmation into your daily routine as part of your New Years Resolution “I am sticking to the goals I have set, I am not quitting!” Really, doesn’t this make sense? Why put all of this effort into your goals for two or three months and then give up.

Let’s explore how to keep your health and weight loss goals going. I want you to get healthier and lose all the extra weight you have gained and keep it off forever.

1)  Set your date to begin your change. Get rid of bad foods in your house. Buy healthy foods for meals and snacks.

2)  Tell your friends and family what you are doing. This sets up a level of accountability for you. Ask your friends to urge you or even join you in this new lifestyle.

3)  Be realistic about your diet and weight loss goals. Set goals for weight loss in 10 pound increments. The first goals is 10 pounds, the second is 10 pounds. Do you get it? This makes the goal very achievable and builds confidence.

4)  You must understand your energy requirements. If you eat to many calories or under consume your calories you will not lose weight.  Try to eat 500 to 1000 calories less than you actually need. However never eat less than 1200 calories per day. You can use our daily calorie calculator to help you understand how many calories a day you need to eat. Also, understand that a calorie is a unit measure. A calorie from broccoli has a much different effect than a calorie from a donut. Healthy foods provide nutrients and reduce inflammation while unhealthy foods deplete nutrients from the body and increase inflammation.

5)  To lose and keep off significant weight you must exercise.  If you have not exercised in a long time start slowly and consult with your doctor. If you can only walk for 10 minutes, then walk for 10 minutes and work your way up to at least 1 hour.  You can even break up the walking and exercising into 20 or 30-minute sections and do them multiple times per day. This actually keeps your metabolism burning fat at a higher rate for more hours in the day.  This translates to faster weight loss. To lose weight you need to work up to 60 to 90 minutes of vigorous exercise daily, 5 days per week.

6)  Never deprive yourself of any food. If you must have that brownie eat just 1 and be happy. The next time you eat, it should be healthy. If you eat healthy 80% of the time it will allow you to indulge or splurge 20% of the time. This will keep you happy and help you lose weight by not bingeing.

7)  Never beat yourself up for having an unscheduled indulgence. Look at it as a treat because you have done so well. The next time you eat make healthy choices. Never beat yourself up over it.

8)  Eat a lot of plant foods like vegetables, fruits, beans and nuts and seeds. Most are very low in calories and very high in nutrient content. They also have a lot of fiber, which is satisfying and filling. Aim for a minimum of 7 servings of veggies per day. However, limit your fruits to 2 servings per day. They have a lot of sugar in the form of fructose that can interfere with your weight loss.

9)  Seriously consider getting grains of all types out of your diet. If not, at least limit your grains to whole grains and then even limit those to no more than 4 servings per day. Grains cause cravings and can raise blood sugar levels. There is a reason they feed grains to livestock. It fattens them up. I don’t think you want marbling in your muscles like a steak has.

10) Get at least 7 hours of sleep daily. Sleep is necessary for the balance of all the bodies thousands of chemicals and compounds such as hormones, enzymes, neurotransmitters, blood cells, immune cells etc.. plus it gives the body time to heal and repair.

11) Make sure you drink plenty of water. Water is necessary to breakdown fat and create cellular energy. The general rule is to consume ½ your weight in fluid ounces of water per day.  If you weigh 150 pounds you would need 75 ounces of fluid per day. If you exercise, are ill or sweat a lot you may need more fluid.

I want you to have great success! So, please start planning, get excited about the new body you are going to have, the new health you are going to enjoy, the new clothes you get to buy!

It’s simple; plan, execute, do it, lose it, and keep it off by continuing to live a lifestyle of wellness and healthy.

Healthy Wishes for a new year!

Wally Bishop I.N.H.C.

Integrative Nutrition Health Coach

wellnesswithwally

Vive shake 

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

We recommend that you do your own independent research before beginning a new lifestyle routine or purchasing anything. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

Don’t Over Think Health, It Can Lead You Down A Rabbit Hole

Wallace Bishop I.N.H.C, C.N.C.Leave a comment

People that live healthy lifestyles (perception is seldom the truth) can and do develop adverse health condition’s, major illnesses and in some cases diseases. A healthy lifestyle does not guarantee health but it does greatly increase the opportunity for a healthy body, less illness and disease and higher quality of life very late into life.

My clients come from all walks of life (artist to zoologists), all ages, ethnic and religious backgrounds and all levels of health.  Some clients are frustrated when we first meet because they seem to be living a healthy lifestyle but are experiencing health issues that will not go away or even improve. Their idea of a healthy lifestyle isn’t always “as healthy as they think it is”  and that is usually shocking to them.

Occasionally, people who change to a healthy lifestyle think they will be immune from adverse health conditions because they now eat broccoli, sprouts, blackberries, avocados, drink alkaline water (a waste of money) and avoid processed foods and fast food like the plague.  They are now on a mission and are all in.  They get sick and are baffled, many times its just life. Life is full of anomalies.  We see people who live very unhealthy lifestyles but experience a full life and live to ninety years old. Other times we see people who are living a very healthy lifestyle get ill with a disease or serious adverse condition and to that person it is very confusing and certainly discouraging. What went wrong?

Most of the time it’s just the hand we are dealt that we must play. Genetics, chemical exposure, nutrient intake, water purity, bacteria and viral exposure, fungal exposure, parasites, exercise or the lack of and stress are all factors in addition to that healthy lifestyle.

Becoming driven to be their healthiest!

The newbies entering a new wellness journey are very excited and enthusiastic about their new opportunity for health and wellness.  However, some fall prey to the excitement and begin to try every new supplement, diet fad and exercise that is now the buzz. They become more focused, even driven, in their quest to be their healthiest. They begin to cut out certain food groups to the extreme. For example,  the all fruit diet, the high protein diet, the low carb diet, and they take it to an extreme level.  In some cases, they lower their calorie intake because they have narrowed their food selection. If they continue in their obsession they become blind to what health and wellness really is.  This obsession can become fatal.  This obsession is called Orthorexia. Orthorexia causes severe nutrient deficiencies leading to major disease and illness.

There is a difference between being excited and enthusiastic about a new lifestyle and Orthorexia. The person with Orthorexia is clearly obsessed about the foods health impact. They have lost their balance.  Foods should be nutritious but enjoyable and even fun. It’s okay to have a burger, brownie, pizza, sub or what ever you like occasionally. It keeps us happy and balanced. Practice the 80/20 rule. Eat healthy 80% of the time and indulge 20% of the time and you will make a positive impact on your health.

What is wellness?

Wellness is an overall condition of mind, body and spirit in which emotional happiness and the body’s ability to work in a healthy state has found harmony. To be more in-depth; Wellness begins to happen when the body has an ideal nutrition bank, adequate exercise, lots of love and laughter, lots of clean water, managed stress, fresh air and sunshine and a connection to our creator.   Wellness is a balance between a healthy lifestyle, our work, family responsibilities, social responsibilities and our toxic environment.  The key is learning to balance and be happy. Perfection is impossible and trying to make it will just create sickness.

Just be happy!

I wish you the very best in health and wellness,

Wally Bishop C.N.C., I.N.H.C.
www.wellnesswithwally.com

Developer of Vive

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.

 

 

The Real Co$t of Con$uming Proce$$ed Food$

Wallace Bishop I.N.H.C, C.N.C.Leave a comment

A common misconception is that eating healthy is more expensive.  And, certainly if you look at it as just the cost of food, taking the cheapest junk and processed food compared to a head of broccoli, it is. However, there is much more to the total cost of the food than just the price.

Let’s look at not just the food cost but also the real cost impact of fast and processed foods and healthy foods. Having been a very sick and obese man and Gwen (my wife) dealing with the effects of fibromyalgia and its symptoms over 11 years ago, I can give you first hand knowledge of the cost differential between cheep fast food and a sedentary lifestyle and a healthy diet and lifestyle.

Our diet was consistently the Standard America Diet of fast food, processed foods, refined foods and fried foods. We were also very sedentary people. I was over 450 pounds with multiple health conditions and multiple medications. Gwen was very sick and under the care of 3 doctors and taking 7 medications.

I began my health revolution in November of 2006 (I must have been crazy to start a new lifestyle journey during the peak of Thanksgiving and Christmas dinner and party season) and shortly afterwards Gwen jumped on board the wellness train with me.

In 2006, Gwen and I had out-of-pocket medical cost exceeding $13,000.00, this is after insurance coverage. This was for medical expenses and prescriptions. These cost did not include surgeries or non-routine charges.

In 2007, our out-of-pocket medical expenses dropped to less than $7,000.00. In 2008, our out-of-pocket medical expenses dropped to a little over $3,000.00. Our total medical cost for 2009 dropped to less than $1000.00 and has been under $500 per year since (less cost for my bicycling accident). Now we have yearly physicals and routine Chiropractic visits, that’s all.

If we had continued our unhealthy lifestyle, odds are our conditions would have worsened and required even more medical expenses. Lets do the math, $13,000.00 over 11 years is $143,000.00 less an estimated $700.00 per year for yearly medical expenses. Our new healthy lifestyle gave us a total medical savings of (drum roll) $135.300.00 over 11 years. The real kicker, our food cost also went down because we stopped buying so much meat and dairy which are the most expensive grocery items.

Why did our medical cost go down?

Our diet and lifestyle change reduced our need for emergency doctor visits, routine doctors appointments, medications, monthly and quarterly blood test and scans of different sorts. The healthier we ate and the more active we became the less we needed doctors and drugs. It’s that simple. The nutrients in healthy foods fixed the root cause of the symptoms we needed medications for. By minimizing the intake of toxic and inflammatory chemicals in fast and processed foods our body could use the bounty of nutrition from real foods and begin repairing our broken bodies. We didn’t have deficiencies in chemicals or medication we had deficiencies in nutrition and activity.

Meat is the most expensive item in your shopping cart. If you just cut your consumption of meat in half and replaced with legumes (beans, pea’s and lentils) you would save a lot of money. When Gwen (my wife) and I changed our diet many years ago we cut our grocery bill in half just by cutting out so much meat. This meant we could buy a lot more veggies, fruits, legumes, whole grains, nuts and seeds for the same amount of money. The bonus is the extra plant-based foods made us much healthier. Today, we have a diet that is at least 95% plant-based.

Part 2 –Why does healthy food look to be more expensive?  Why is unhealthy food so cheap? You have an enemy working to keep you sick.

Healthy Wishes,
Wally Bishop C.N.C., I.N.H.C.
www.wellnesswithwally.com

Developer of Vive

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

http://www.thepermanentejournal.org/issues/2018/6536-lifestyle-medicine.html?utm_content=buffer78252&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

 

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.

Overcoming Guillian Barre Syndrome-Never Give up!

Wallace Bishop I.N.H.C, C.N.C.Leave a comment
        Our Tribe-Team Vive and Friends

Guillian Barre Syndrome (GBS) is a living hell. GBS is different for every person. If you have Guillian Barre Syndrome patience is greatly needed. Your body is going to begin healing at its own pace. Time is your friend. It’s very important not to over do or over stress your Central Nervous System or muscles. The fatigue will set you back a weeks or more. But whatever you don’t give up! Fight like hell to get your function back.

My Humble Beginnings

I started my wellness journey in November of 2006 weighing in at a paltry 450+ pounds. This story has been told many times you can read the rest of my wellness journey here. Today is a different part of that story that has not been shared with my friends and readers. It’s time.

In May of 2010 I was diagnosed with Guillian Barre Syndrome. GBS is a form of temporary paralysis that effects the Central Nervous System (CNS). In addition to causing a severe weakening of the muscles in the arms, hands, legs and torso it can affect pulse, breathing, heart rhythm and blood pressure. I was admitted to the ICU and spent four (4) days there because my pulse, heart rhythm and blood pressure were going crazy.  They wouldn’t stabilize. The doctors told my wife Gwen they did not know if I would survive. The paralysis stopped at my diaphragm however it was having spasms. I was very fortunate because many people with GBS are put on ventilators. I had to closely monitor my respiration rates several times daily. Eventually they stabilized enough to move me out of the ICU.  GBS kills a small number of those it touches every year. God had other plans for this man!!

I will tell you I was very blessed. I had the slow form and I did not have paralysis of my lungs. I did lose function of my legs and hands and it also greatly affected my autonomic system causing irregular heart rhythm, blood pressure and pulse rates. I almost died.  I was in great physical shape before it started and that certainly helped my progress faster I do believe. As soon as I could sit up on my own I had my wife balance me on my exercise bike we had set up in our living room.  I just tried to pedal and slowly began the transition of moving my legs. It was a very slow, painful and long process but by asking my muscles to move my brain began to rebuild the meylin sheath quicker because I had placed a demand on them. In a few months, with therapy, I was walking with a walker and by the end of a couple of years walking but with poor balance. During this time I also had to learn how to use my hands and fingers again.

They do not know the exact cause but it is suspiciously tied to a bacterial infection that can come from a particular family of bacteria found on chicken and it can be caused by different viruses. They also know there is a correlation with the ingredients in vaccines and GBS. GBS is the worst experience of my life. It leaves you feeling helpless and hopeless. I had to re-learn to do the simple things we do to live everyday; like walking, ties shoes, eating, buttoning a shirt, bathing, putting clothes on. Hopefully you get the picture.  Additionally the pain caused from nerve damage was unbearable at time. I am grateful there are medications that help relieve that pain. I could not have lived with it.  It took me three years to recover 95% of my normal functionality. GBS was the biggest battle of my life and I was determined to overcome it! Actually, I was very angry that I had worked so hard to get the weight off, get in great physical shape and then to be robbed of all of it in a 3 week period. I was determined it wasn’t going to keep me down! I am a fighter and it took everything I had and Gods help to overcome GBS. I was not going to sit back and just become a statistic of GBS.

I want to tell you how cycling (greatest form of exercise for total health, just my opinion!) gave me my life back. It started in March of 2012 and was a whopping 1/2 mile bicycle ride! Truthfully I was beyond elated that I could do it. The two years prior was a living hell overcoming a form of temporary paralysis called Guillian Barre Syndrome (GBS). Overcoming obesity was very easy compared to overcoming GBS.

Two Years Later

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

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

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

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

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

Over the past four (4) years I have moved through 4 bicycles upgrading each time to meet my bodies physical improvements! Each year my ability to ride further and tougher routes has increased. In 2015 and 2016 I road my bicycle over 6,000 miles, climbed numerous mountains, did dozens of rides over 60 miles long and even did 5, 100 mile rides. I participated in dozens of charity cycling events. We even participated in a charity event called A Ride to Remember (supports the Alzheimer’s Association) which covers 252 miles across the state of South Carolina in 3 days in the middle of the summer.

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

Nutrition

Nutrition is also key to overcoming GBS. I was blessed to have a strong background in nutrition as a Nutrition and Health Coach and knew the right supplements and foods to help rebuild my myelin sheath and nerve fibers. A clean healthy diet is important for recovery of GBS. Sleep is essential for recovery and healing. Our body heals when we sleep.

What to avoid

Stress and pushing your body to hard is harmful for your recovery. Process foods and junk foods put toxic chemicals in your body that stress the CNS. DO NOT GET VACCINES! If you doctors tells you to get the flu vaccine or any vaccine please tell them you have had GBS. It can cause a relapse of GBS.

GBS Flares

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

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

Please contact me with any question about GBS.

To A Long and Healthy Life!

Wally Bishop C.N.C  I.N.H.C.

Nutrition and Health Coach

www.wallybishop.com

Vive

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.

Why is an Orange, Orange? Part 1

Wallace Bishop I.N.H.C, C.N.C.1 Comment
Delicious Orange

Have you ever wondered why foods are different colors? I think most of us have at some point.

The colors of natural foods actually play an important role in our health. Each color offers unique ingredients that can give healing and support to our bodies. So, lets take a look at these colors and see what they do.

When you see these colors, I want you to think; anti-aging, a reduced risk of heart and cardiovascular disease, stroke, diabetes, cancers, arthritis, high blood pressure, dementia, they reduce inflammation and provide a big boost to your immune system etc…. and the list of health benefits just keeps going.

 

The Benefits of the Five Colors of the Vegetative World

The five color categories are blue/purple, green, white, yellow/orange, and red. These colors identify unique antioxidants and chemicals that have powerful health promoting properties. Each color makes a unique contribution to our health and provides a lower risk of developing chronic diseases. Many vegetables come in multiple colors such as carrots, cauliflower, Swiss chard and asparagus.  This means multiple benefits!

Blueberries

 

BLUE/PURPLEfoods contain anthocyanin’s.

These foods are rich in antioxidants called anthocyanins. They are anti-inflammatory, antimicrobial and lower the risk of some cancers. They also promote urinary tract health, help with memory function, and support healthy aging. Studies show eating blueberries may help slow or prevent dementia.

Some food sources:   

  • Blackberries
  • Blueberries
  • Eggplant
  • Figs
  • Juneberries
  • Plums
  • Prunes
  • Purple grapes
  • Raisins

 

 GREEN foods contain chlorophyll, lutein, zeaxanthin and  sulforaphanes.

Rainbow Chard

 

These foods improve immune function, lower the risk of some cancers, protect against aging, promote vision health, and support strong bones and healthy teeth. Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another antioxidant, zeaxanthin to keep eyes healthy.  As you can see nutrients from natural foods work together to build healthy bodies!

Broccoli, cauliflower, cabbage and other cruciferous vegetables contain “indoles” which may help protect against some types of cancer.

Some of the foods sources are 

  • Green apples
  • Artichokes
  • Asparagus
  • Avocados
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Green cabbage
  • Cucumbers
  • Green grapes
  • Honeydew melon
  • Kiwi
  • Lettuce
  • Limes
  • Green onions
  • Peas
  • Green pepper
  • Spinach
  • Zucchini

WHITE foods contain anthoxanthins and allicin.

Jicama

 

White foods contain the antioxidant anthoxanthins. Onions, garlic and shallots also may contain health-promoting compounds such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Bananas and potatoes, are also rich sources of the mineral potassium. Potassium is an electrolyte that is critical for nerve and heart health.

Some food sources are:

  • Bananas
  • Cauliflower
  • Garlic
  • Ginger
  • Jicama
  • Mushrooms
  • Onions
  • Shallots
  • Parsnips
  • Potatoes
  • Turnips

Make it a habit to eat from natures rainbow everyday. It will do your body good!

Part II tomorrow!

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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Enzymes, the Catalyst of Life

Wallace Bishop I.N.H.C, C.N.C.1 Comment
This is where enzymes live! RAW FOODS

Enzymes are a type of protein and act as catalysts that promote chemical actions at the cellular level. There are two major actions in the body in which things are made and another in which things are broken down. These too systems are called the catabolic (tears down) and the anabolic system (builds). Enzymes are a major part of these two systems.

Digestion requires enzymes that tear down foods to their smallest molecular state for absorption and utilization in our bodies.  In our metabolic system enzymes prompt actions that convert things from one form to another. This is extremely important and we could not live without enzymes. Our bodies make several quarts of enzymatic fluid everyday.

Most enzymes do other things than digest foods. In fact, the body is designed to provide only a small amount of enzymes for food digestion. Our body has limited enzyme resources and is only going to produce so many.  If the enzyme resources are constantly being used to digest foods, others systems and organs can’t do their job as well and suffer the consequences. Our heart, lungs, kidneys, thyroid, liver, muscles and other organs also need enzymes to do their jobs.

So where should our food digesting enzymes come from? The answer is living plant foods. Raw vegetables, fruits, nuts and seeds have live enzymes that will do the majority of digestion of the foods once they have been sufficiently chewed to release the enzymes. When we eat these living foods in raw form (not cooked) we get enzymes that support our body. The enzymes raw foods provide keep your pancreas from being overworked and can add years to your life

Enzymes also carry nutrients and can’t function without certain nutrients.  Some enzymes carry specific vitamins and minerals and without the presence of the vitamins and minerals the enzyme can’t do its job. It’s sort of like going to the prom without a date. You are there and are available but with no partner to dance with. Enzymes need vitamins and minerals to dance! This is just one reason getting lots of vitamins and minerals in your body is so important.

If your enzymes can’t do their task due to a lack of nutrients that means you can’t build hormones, make and repair tissues, make adequate energy, blood cells or immune compounds.

Once the temperature of a raw food goes beyond 117 degrees enzymes die and in addition some vitamins are damaged.  Eating raw veggies and fruits insures you get maximum nutrient content. Living foods contain enzymes.

In a nut shell, eating raw vegetables, fruits, nuts and seeds will give your body the enzymes it needs allowing the body to produce enzymes for other very important life support functions. The body is only going to make so many enzymes and when it reaches that point, well death is at the door.

Please make raw vegetables, fruits, nuts and seeds a part of your daily diet routine. Your pancreas will love you for it.

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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Preventing and Reversing Chronic Inflammation

Wallace Bishop I.N.H.C, C.N.C.Leave a comment

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

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

Symptoms of inflammation include:

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

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

Activities to reduce stress

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

Reduce or eliminate the Standard American Diet (SAD),

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

Prevention

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

Nutrients that help reduce or cut stress and inflammation

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

Summary

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

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

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15 Rules of Healthy Living for Optimal Health

Wallace Bishop I.N.H.C, C.N.C.Leave 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.

Related articles

My Formula for Losing Over 200 Pounds, Join Me In My Weight Loss Journey! Weight Loss Part II

Wallace Bishop I.N.H.C, C.N.C.11 Comments
You’ll Never Be Afraid of the Scale Again

I would like to invite you to join me on my weight loss journey! I would like to lose an extra 20 pounds, I’m not sure if my body will let me, as it seems pretty happy at my current weight. Remember, I have lost over 200 pounds and have maintained my current weight for the past 2 years. If you need to lose 20 pounds or 2oo pounds this formula works. Success requires a desire for change, a little planning and persistence.

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

I will share with you my daily food dairy and exercise log over the next week, so that you can see my diet and my exercise routine. In addition, you will find posted below my diet recommendations for losing weight and keeping it off.

Rules of safe weight loss and weight management.

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

2.) Never aim to lose more than 2 pounds per week.

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

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

5.) Know your energy requirements. This is critical! You can’t  manage something, if you do not know what is required.

6.) Exercise at least 6 days per week.  Do different types of exercise: interval, aerobic and strength training. If you are just beginning an exercise program, consult with an exercise professional to insure your safety. Do not think that you can lose weight and then keep it off with out exercising. It will not happen. Plus the whole idea of losing weight is to improve your health.  Exercise partnered  with a nutritious dietary routine builds health

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

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

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

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

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

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

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

14.) Keep a food journal.

My Diet Selections

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

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

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

Avoid or limit refined and processed foods as much as possible and don’t eat fried foods.

Calories

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

Understanding How Much of What to Eat

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

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

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

Fish & Seafood 1 serving 3 times per week.  Prepare by grilling, baking and broiling. Do not fry. Do not eat farm raised fish of any kind.

Serving size is 4 ounces

Fruits 2 servings per day is the limit, a serving is 1 medium fruit, ½ cup juice or ¼ cup dried. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content. 

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

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

 

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

Serving size is 1 cup cooked

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

 

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

Grains Limit to 4 to 6 servings per day, depending on calorie requirements. Whole grains provide complex carbohydrates that are important for energy needs. Your cells prefer glucose for fuel. Glucose is provided by carbohydrates.  To keep your blood sugar balanced, avoid simple carbohydrates and go for whole grains.

Serving sizes;

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

Grain choices

Salad Dressings

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

Butter

I use and recommend Smart Balance Heart Healthy lite. It’s 45 calories per serving, 1.5 grams of saturated fat and zero cholesterol and taste like butter.

 

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

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

Natural Sweeteners; Serving Size 1 Tablespoon

Use sparingly if diabetic

Use as needed

  • Stevia; this is my choice of sweetener. Truvia is the best commercial choice. Stevia in the Raw has sugar in it.
  • Xylitol is another of my favorites. I usually use ½ stevia and ½ xylitol due to the after taste of the stevia.

 

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

Healthy Wishes

Wally Bishop C.N.C.

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.