Tip’s to Get Healthier in 2018

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.

 

The Power of the Cheat, Staying in the Game

A Cycle of Failure
A Cycle of Failure

Our mind is baffling and confusing in the way it processes information from our experiences and actions. The way we perceive different actions and results can make us a success or a failure in our attempts to reach certain goals.

Stay with me, this is deep!

I have clients that have been so emotionally beaten up, they have lost all faith in their ability to lose weight or overcome their lifestyle related health issues. They have failed so many times, they have lost all hope. This emotional beating is self inflicted most of the time. Lets stop self-bullying forever!

I am just going to state this up front; there is power in variety and spontaneity.

Today, lets look at the effect of dieting plans and programs and the restrictions they place on your lifestyle.

Have you heard of the “Fade and Fail” theory? Probably not because I just coined it! It is caused by the destructive power of deprivation.

It’s basically when dieters get so dedicated to a strict routine both with their food intake and exercise, they don’t allow a break occasionally. Normally, these new routines are way outside of their everyday routines, which, they have been doing for years. Now, they are into a routine that is DEPRIVING them of what was once an enjoyment in their life. Eventually they begin to fade in the routine; they begin losing their zest. Suddenly they find themselves secretly eating a chocolate chip cookie or a piece of their favorite pie. They quietly beat themselves up for failing and commit to never cheating again. In the next week it happens again, and in a few more days again. Now they sense failure coming. While indulging in the forbidden, they have a great sense of relief. They begin to feel anger for cheating and then the self-bashing begins. “I am a failure, I can’t do this, I have no will power”. The fade leads to out right failure because after fading 2 or 3 times they are out of the game and feeling ashamed and beaten. Next year, yes they try it again, and have the same results. I practiced the art of fade and fail for years, eventually gaining 220 pounds from it.

Yes, I advocate cheating. But lets call it “treating“, in dietary delights from time to time and or taking a break for a day from your exercise routine! There needs to be room for spontaneity in life. Living within the confines of a strict dietary neighborhood is boring, limiting and not good for us emotionally. Occasionally we need to visit other delights in the dietary world as a treat. Many times these delights can be healthy. Also, that occasional piece of pie is very emotionally fulfilling. It’s the pressure relief valve of life! We can enjoy these treats with a friend or family or just savor it by our selves on the back porch (with a hot mug of hot chocolate or tea).  It nourishes us emotionally and we need that sometimes. It also has enormous power to help us stay on the path of wellness. I call it the Power of the Cheat! Ultimately, it keeps us in the game of developing a healthy lifestyle!

Remove the Ch in Cheat and replace it with TR which now makes it a TREAT and you turn a destructive action into a positive action! Its all about how your mind perceives the action.

Let’s also be real about this. This is not an endorsement to go crazy just because I say it’s OK to treat yourself to an indulgence. I use the 80/20 rule.  This is how you do it. When you feel the urge to have an unhealthy snack, have it and be smart about how much of it you eat. Then, the next time you eat, have a healthy snack or meal. This eliminates the powerful destruction of deprivation in your diet and lifestyle.

I see segments of the weight loss and fitness world developing into such strong followings, they almost exhibit cult like personalities. They certainly aren’t cults but their following of people get so rabid about the approach, if you don’t follow the guidelines you will be looked at as unfaithful to the process or philosophy. In their view you are doomed to failure. Now, this isn’t with everyone or every program but I do see it in many situations.

Lets get this one fact straight. All approaches to weight loss can work for some people, some people temporarily, and not at all for others. Weight loss is about burning more calories than you take in. Anyone can diet and lose weight for a while. Through exercise you can make pounds go away even with a poor diet. You can lose weight in a wide variety of ways BUT 95% of those gain it back over the next couple of years.

Part of the problem is not allowing room in your plans to have an indulgence. Indulgences keep us happy because they are usually your comfort foods. We enjoy them. Frankly, we need them to keep us mentally and emotionally in the healthy living game.

If there is a particular program or plan that seems to make sense to you feel free to modify it, add treats, breaks and spontaneity. This allows you thrive instead of experiencing the fade and fail syndrome that 95% of Americans experience.

Have your treats but keep them to less than 20% of your diet and eat healthy 80% of the time.  Nourishing your body with healthy foods will set it free to build health!

Only a lifestyle change is going to give you a healthier, leaner body that is permanent. It must include treats, dietary pleasures, and plenty of spontaneity so life can be fun and not so regimented.

If you are on a quest to lose weight and get healthier do it the smart way. It comes down to the foods you put in your body. Choose nourishing foods, drink plenty of pure water and move more.

Diets fail and Healthy Lifestyles Excel!

Happy Treating and 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.

 

 

Your Attitude Can Make or Break Your Health

Laughter is great for the body and spirit. It lifts our attitude and has powerful healing potential. It releases healthy hormones and chemicals that make us feel good.  It lifts our attitude!

Laughing creates a great attitude

I want you to seriously consider this question.  Is your current level of  health as good as you desire and what influence does your attitude (joy, sadness, happiness, love, anger, envy) and your thoughts have on your health?  Does your health give you the ability to do anything you would want, within reason? If not, then maybe you need to do a self-evaluation to see if your thoughts and attitude may be keeping you from having the health and life you wish.

Ponder this statement; “your thoughts are the architecture of your reality.” We have all read and heard various comments about the power of positive thinking and having a positive attitude. So to what level does this play in your health? We know for a fact that a smile and laughter cause positive physiological reactions that promote a healthier mind and body.

Thoughts are the ingredients that make our attitude. Physiologically our bodies respond to negative thoughts differently than pleasant thoughts.  For example, our body responds to our negative attitude by releasing stress hormones which cause many adverse effects, such as lowering immune function, building abdominal fat, increase insulin resistance and increasing blood pressure. It also increases cellular damage through an increase in free radical attacks. In other words it will increase your risk for developing cardiovascular and heart disease and premature aging.

When the alarm clock rudely awakes you in the morning what is your second thought. I know what the first one is, destroy the alarm clock! (That thought is involuntary and doesn’t count.)  I quickly recover and thank God for another day to do something good.  What are your next preceding thoughts? Are you grateful God has granted you favor with another day to enrich your life or someone else? Do you smile and think “today is going to be great, I am not going to let anything or anyone rob me from joy today, I am going to do something nice for someone else today!”  If you begin the day with positive thoughts you will have a positive day. Our attitude is our choice. Another person cannot cause you to have a bad day unless you let them.

You are the master of your thoughts, which are the master of your attitude which ultimately help you master your health, happiness and all areas of your life.

If you need to lose weight, attitude is very important. Negative thoughts are defeatist and set you up for failure. If you are an emotional eater (eat when you are sad or angry) you will use the fact that you ALLOWED someone to get you upset or make you sad as an excuse for your damaging behavior.  If you want to lose weight you must be positive, motivated and resilient. You must not let anything or anyone get in your head. There can be no excuses. No one can make you do anything unless you allow them that power.  Your health should be so important to you that it is the 1st priority. Without your health you will not be around as long as you would like to enjoy and help those you love, it’s a fact.

If you have a family history of cancer, diabetes or heart disease, there are NO EXCUSES. You should be seeking out the best preventive lifestyle available and putting it into place. If your job is causing you undue stress you can’t handle, change jobs or careers, it’s never too late.  If you have relationship problems fix it or change it.  Your health and theirs is worth it.

I challenge you to make it a priority to put positive thoughts in your mind and heart.  Your thoughts lead to positive actions and positive actions lead to positive results.

Your thoughts are literally the architecture for your health and happiness!

Healthy Wishes

Wally Bishop C.N.C.

www.webnd.com