Magnesium the Wonder Mineral!

Cocao (dark chocolate) is one of the richest sources of magnesium!
Cocao (dark chocolate) is one of the richest sources of magnesium!

I commonly hear fellow athletes or my clients complain of muscle cramping, muscle fatigue and a lack of good sleep. They seldom think they could be deficient in magnesium. However, odds say it may be!  They up their magnesium and issues are solved in many cases.

Magnesium is a macro-nutrient, which means we need more of it than some of the other minerals and we need magnesium daily. Minerals are critical for our health, however magnesium is required in over three hundred (300) different body functions making it a mineral you need readily available in your body. 

Of all the minerals, it is my opinion that for Americans, magnesium seems to be one of the most important because it is required in so many body functions. You can go several days or even weeks before needing certain vitamins, however you must have some intake of most minerals at least every couple of days. If you are really active, ill or sweating a lot you will need them everyday.  Minerals are used by the body and excreted easily.  If you are using diuretics, exercising intensely or sweating profusely, a diet deficient in the electrolytes, magnesium, potassium, sodium and chloride can cause severe health problems requiring a sudden need for emergency medical treatment.

How Does a Magnesium Deficiency Affect the Body?

Do you get adequate magnesium in your diet? More than half of Americans are deficient in magnesium and some sources say nearly 80% of Americans are deficient.

Most troubling is the result of a study of 7,764 people over 10.5 years.  It found those with the lowest magnesium levels have a much greater risk of dying from ischemic heart diseaseMen and women whose urinary magnesium was among the lowest 20% of subjects had an increase in the risk of ischemic heart disease that was 60% higher than the remainder of the participants, and a risk of fatal ischemic heart disease that was 70% higher.  Additionally, magnesium helps inhibit platelet aggregation and enhance the synthesis of nitric oxide, which helps relax the blood vessels. Furthermore, increased magnesium intake has been associated with a lower risk of diabetes—a disease that significantly elevates the risk of cardiovascular disease.

Magnesium is a nutrient that is essential to more than 300 activities in our bodies. Magnesium provides your muscles the ability to relax, it moves calcium out of your blood and into bones, it is required to keep blood circulating and the heart beating and it is essential to keep your nervous system and brain healthy. It also helps reduce anxiety.

If you have muscle cramps, particularly at night, the odds are great that you may be lacking magnesium; if you have trouble sleeping you may be low in magnesium, if you are fatigued it could be a lack of magnesium. If you have high blood pressure it may be due to insufficient magnesium, if you are diabetic, low levels of magnesium may be involved, magnesium is critical for carbohydrate fat and protein metabolism to create energy. Magnesium helps keep the heart in a healthy rhythm and is necessary for cellular reproduction.

Magnesium is required for good bone health. Magnesium moves calcium out of the blood and into bones making them stronger. In fact, a large percentage of the magnesium in your body is in your bones. Magnesium is critical for heart health. It helps blood vessels relax reducing blood pressure and is also required to make certain detoxing compounds and for a strong immune system.

The role magnesium plays in the body is so diverse that it is difficult to find a body system that is not affected by magnesium deficiency. Our immune system, cardiovascular system, digestive system, nervous system, muscles, kidneys, liver, hormone-secreting glands, and brain all rely on magnesium for healthy metabolic function.

What Affects Magnesium Absorption?

Magnesium absorption is reduced by many factors including colas, coffee, salt and caffeine. Also certain medications like diuretics will deplete magnesium from our bodies. Refined and processed foods also deplete our bodies of magnesium.

Good Food Sources of Magnesium

  • Spinach
  • Dark Chocolate
  • Swiss Chard
  • Oat Bran
  • Rice Bran
  • Pumpkin Seeds
  • Halibut
  • Soybeans
  • Sunflower Seeds
  • Almonds
  • Sesame Seeds
  • Black Beans
  • Cashews
  • Cantaloupe
  • Black strap molasses
  • Mustard Greens
  • Turnip Greens
  • Collard Greens
  • Green Beans
  • Salmon
  • Flax Seeds
  • Sea Vegetables
  • Kale
  • Celery
  • Bell Peppers

 

To ensure you get adequate magnesium daily, a diet rich in a variety of foods is key.  The NutriBullet unlocks nutrients in a way other blenders or juicers cant can’t so load it up with magnesium rich foods every day.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog are not and should not be considered as medical advice. 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.

Chocolate and It’s Healthy Delecious Goodness!

 

The beginning of Chocolate!
The beginning of Chocolate!

Chocolate comes in many forms and truthfully I am a chocoholic. I eat dark chocolate and raw cocoa powder several times per day. The taste is awesome and the benefits are huge.

Raw cocoa added to your NutriBullet can supercharge your body in many ways. Be creative with it.

Warning- not all chocolates are healthy! Milk chocolate or other candies in which chocolate is added does not have the health benefits of dark or raw chocolate. They most likely have milk and lots of sugar in them. Even healthy dark and raw chocolate is high in calories so limit your amount so you do not gain weight. It only takes 1 to 2 ounces of dark chocolate or raw powder once a day to get the health benefits of chocolate.

To make sure I eat the healthiest chocolate I use only 85% dark or higher and when I make hot chocolate I use the healthiest, which is raw (uncooked or unprocessed) cocoa powder.  Chocolate is one of the highest antioxidant rated foods. Chocolate is rich in powerful antioxidants like resveratrol and epicatechin, is rich in minerals like magnesium, calcium, iron, copper, zinc, potassium, phosphorus and Vitamins like Vitamin A, Vitamin E, Folate, B2, B5, B6, and Vitamin K. Chocolate also contains brain and heart healthy fats and other healthy phytonutrients.

Health Benefits

  • Helps reduce blood pressure
  • Provides great energy
  • Boost metabolism
  • Improves bone health
  • Protects cells from free radical attacks
  • Reduces premature aging
  • Helps reduce stress
  • Improves vascular wall health
  • May reduce blood clots
  • Can improve both LDL and HDL cholesterol levels.
  • Improve insulin function
  • Reduces platelet stickiness
  • Improves immune response
  • Improves our mood
  • Improves our sleep
  • Can improve heart health

How Chocolate Improves Our Mood!

Studies show that eating a small amount of dark chocolate a few times a week can help lower your blood pressure and improve blood flow and may even help prevent the formation of blood clots. It helps increase our uptake of serotonin, which improves our mood. Chocolate also has Phenylethylamine (or PEA), which is a natural chemical produced by our brains to produce endorphins (mood elevating hormones that are attributed to the feeling of love). And you guessed it right! Dark chocolate is full of it! This creates a euphoric feeling in our brains and can help with depression, irritability, grief, and much more!

Another substance found in chocolate is anandamide. A fatty substance that is naturally produced in the brain, anandamides makes us feel relaxed and improve our mood.

Immune Function

It’s also good when your sick, if you can’t get the rest you need or your dieing of the flu just try a bit of dark chocolate. The Xantheose, an ingredient in dark chocolate, has been proven to suppress a cough and help with symptoms and inflammation. This effect is attributed to the antioxidants present and likens this food to blueberries, acai berries and many more super foods.

Enjoy dark and raw chocolate; it doesn’t take much, just an ounce or two every day to get the desired health benefits and pleasurable relaxation it provides.

While writing this for you I am enjoying a delicious cup of velvety rich dark cocoa. I add a little Ceylon cinnamon, almond milk and stevia, the aroma and taste is bliss!

Enjoy your chocolate!

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

Reference sources

Contemporary Reviews in Cardiovascular Medicine-Cocoa and Cardiovascular Health –Circulation. 2009; 119: 1433-1441 doi: 10.1161/​CIRCULATIONAHA.108.827022

[Langer, S. and Marshall, L.J., et.al., (2011) “Flavanols and Methylxanthines in Commercially Available Dark Chocolate: A Study of the Correlation with Nonfat Cocoa  Solids”. J. Agric. Food Chem., 59, 8435]

[Erdman, J.W. and Carson, L., et.al., (2008) “Effects of Cocoa Flavanols on Risk Factors for Cardiovascular Disease”.  Asia Pac. J. Clin. Nutr., 17, Suppl. 1: 284].

[Allen, R.R. and Carson, L., et al. (2008) “Daily Consumption of a Dark Chocolate  Containing Flavanols and Added Sterol Esters Affects Cardiovascular Risk Factors in a Normotensive Population with Elevated Cholesterol”.  J. Nutr., 138, 725].

[Katz, D.L., Doughty, K, and Ali, A. (2011) “Cocoa and Chocolate in Human Health and Disease”.  Antioxid. Redox Signal., 15, 2779],

Engler MB, Engler MM, Chen CY, et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr. 2004 Jun; 23(3): 197-204.

Taubert D, Roesen R, Lehmann C, et al. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial.  JAMA. 2007 Jul 4; 298(1): 49-60.

[Murata, M. and Katagiri, N., et al., (2009) “Effect of Beta-Phenylethylamine on extracellular concentrations of Dopamine in the Nucleus Accumbens and Prefrontal Cortex”. Brain Res., 1269, 40],

What Can a Healthy Lifestyle and Diet Do for You?

Veggies in a blender

Has your health been going down instead of up? Do you want to change it? Hopefully you want better health with a higher quality of life.  I see people everyday that want better health but just are not willing to make the change.  Having better health is not difficult it. It requires you to make a few changes.

As we go through life we hit health challenges of all sorts. For some it is specific disease and illness like heart disease and cancer. For others is it obesity and obesity related health issues such a diabetes, high blood pressure, high cholesterol and even arthritis. Or for some it may be hormonal, thyroid and anxiety related issues.

With this being said, a few common threads

1) we are all prone to genetic health tendencies both good and bad

2) we have all been exposed to thousands of pounds of excito-toxins (external toxins in our environment)

3) as we have grown up most us have eaten body polluters not as much body cleansers (hopefully all of us have now switched to body cleansers)

4) most Americans are nutrient bankrupt leaving the body with no materials to heal, repair or even function adequately.

When you add these 4 points together you create a recipe for really bad health!

So how do we fix these issues?  A diet very rich in veggies, fruits, nuts, seeds, beans, and very limited select grains.

What science has proven. A diet rich in a variety of colorful foods provides the body with:Family on bicycle

  • DNA repairing potential,
  • a higher number of cancer killing cells,
  • slower aging
  • a higher functioning immune system,
  • a reduction in chronic inflammation,
  • support for normal blood sugar levels ,
  • support for healthier blood fat levels,
  • a substantial reduction if heart disease
  • a reduction in stomach, intestinal and colon cancer
  • flexible and healthier blood vessels
  • healthier brain function
  • better bone health
  • enhanced liver function (better detoxify ability)
  • better eye sight potential
  • weight loss
  • more energy
  • Reduction in stroke

To maximize your health include every color of the food rainbow every day in your meals and your smoothies!! For example; I make a large smoothie with coconut water, carrots, avocado, chard, broccoli, red bell pepper, cucumber, cantaloupe, pumpkin seeds, almonds, cayenne, rice bran, blue berries, dark cherries, and a splash of Braggs apple cedar vinegar and sweetened with raw honey and stevia. This is a powerful rejuvenating smoothie!!  You can divide this in half for two blasts if needed, half of the ingredients in one blast and the other half in the next blast.

Its even more powerful with Vive Energy Spice mixed in!!

If you want better health eat real foods, move more, relax more often and drink plenty of pure water, it can’t be simpler.

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.

 

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

Have a Healthy Happy Valentine Heart!

Make Your Heart Healthy!

It’s Valentines Day so lets talk about heart health! The heart is an amazing organ that works non-stop every second of your life.  Without its complete function you will not live. Disease and illness of the heart and other related illnesses can cause compromised heart function allowing you to live however not the kind of lifestyle you may enjoy.

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

In less than a minute, your heart can pump blood to every cell in your body. In about a day your heart beats 100,000 times pumping around 2000 gallons of blood containing oxygen and nutrients to 100 trillion cells through 60 thousand miles of blood vessels.  That is a huge job that requires a special muscle.

The heart is an organ and also a muscle.  The heart requires a lot of energy and quality nutrition to keep it healthy.  The muscles in the heart are unique and do not fatigue. It only stops when oxygen is no longer available.  The demands put on the heart are so great; each cell in the heart muscle has many more mitochondria than other muscle cells have.  Mitochondria are the parts of the cell that make energy.

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

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.

  • Studies show that a plant-based diet can even reverse heart and cardiovascular disease.  Vegetative foods provide a bounty of nutrients the body needs for great heart health.
  • Studies show Nuts and seeds 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 into energy.
  • B12, Folate and B6 are critical to reduce the protein homocysteine from our tissues. Homocysteine causes cellular damage to the heart and blood vessels and heavily related to heart disease.
  • Iron, B12, Vitamin C and Folate are important to make healthy red blood cells and blood vessels.

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
  • Bananas
  • Tomatoes
  • Beans (pinto, garbanzo, black)
  • Pomegranate
  • Blueberries
  • Goji Berries
  • Strawberries
  • Raspberries
  • Salmon
  • Sweet Potatoes
  • Oats
  • Quinoa
  • Wild rice

The better question might be what foods are bad for heart health. That is a simple answer.  Any foods that are not good providers of vitamins, minerals, essential fatty acids, enzymes and antioxidants should be avoided.  This would mean any refined and processed foods.

Sugar is a poison that is the biggest cause of heart and cardiovascular disease.

The average American now consumes over 170 lbs. of sugar per year.  At the beginning of the 20th century, the average American consumed less than 10 pounds per year.  The rise in the intake of sugar over the past 20 years has created almost epidemic levels of diabetes, obesity and heart disease.  Unless we get the intake of sugar under control, the percentage of Americans suffering from lifestyle related disease and illness will continue to climb. Sugar is not the only food ingredient that is causing us problems; it is however close to being the worse, if not the worse.

A new study recently published in Journal of the American Medical Association concludes that sugar intake significantly contributes to illness and specifically increases cholesterol levels.

Researchers at Emory University and the Centers for Disease Control and Prevention in Atlanta examined the added sugar intake and blood fat levels in more than 6,100 adults.

  • Study participants consumed an average of 21.4 teaspoons of added sugars a day, or more than 320 calories a day from these sources.
  • The study also revealed, that people with the higher intakes of added sugars were more likely to have lower levels of HDL (good) cholesterol and higher levels of triglycerides, which studies have shown to raise LDL (bad) cholesterol levels.

The American Heart Association is recommending that women get no more than 6.5 teaspoons (25 grams) of added sugar per day and men get no more than 9.5 teaspoons (38 grams) per day.

  • A Dairy Queen Blizzard has 26 teaspoons (124 grams) of sugar
  • A 20 oz. Pepsi has 17.5 teaspoons (70 grams) of sugar
  • A 1.7 ounce bag of M%M Peanuts has 8 teaspoons (32 grams) of sugar

How do we cut out the excess sugar?

The first step is to read the food labels on the foods we eat. Look at the Nutritional Label. Check the area under carbohydrates; you will see fiber then sugar. If the amount of sugar is more than 7 grams per serving I would read the ingredient section to see where the sugar was coming from.  If they were from added sugars I would seriously consider looking for a healthier choice with less sugar.

Some people may be addicted to sugar. Most doctors do know believe that sugar is addictive and it may not be, however the physiological response from a quick rise in blood sugar is a corresponding quick drop in blood sugar that creates a craving for sugars to get the blood sugar back to a healthy level again.  This is a vicious cycle that some people may find hard to break. It takes about a week of eliminating added sugars from the daily diet to break it. If you do try it cold turkey, expect a headache and fatigue for a couple of days. Now you are free of the sugar cycle!

Partial list of added sugars

  • Beet Sugar, Brown Sugar, Cane Sugar, Confectioner’s Sugar, Corn Syrup, High Fructose Corn Syrup, Demerera, Dextrose, Granulated Sugar, Grape Sugar, Molasses, Muscavado Sugar, Raw Sugar, Refined Sugar, Sucrose, Table Sugar, Turbinado Sugar, White Sugar, Maple Syrup

Honey and molasses are natural and a better choice however they still cause a quick rise in blood sugar.

In my opinion the best choices for home use are stevia, xylitol and d-ribose (a sugar that produces more energy with very little blood sugar impact)

When shopping for foods, absolutely avoid high fructose corn syrups and limit the amount of added sugars to no more than 7 grams per serving.

Summary

  • Avoid added sugars, the healthiest sweeteners are  Truvia and raw honey.
  • Make your diet mostly vegetables, fruits, beans and nuts and seeds.
  • Exercise daily
  • Reading food labels are an important habit you should develop. It is the first step in your road to wellness. If you do not know what you are eating how can you control it?
  • Reduce your salt intake to 1300 mgs per day to reduce blood pressure.
  • Drink plenty of clean water

Happy healthy eating!

Wally Bishop C.N.C.

Nutritionist

WebND

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

Preventing and Reversing Diabetes, Listen Closely

Your Lifestyle Is Your Choice, Choose Healthy Foods and Exercise!

If you do not think diabetes can be reversed, I am here to tell you from personal experience it can be. I know many people that have reversed their diabetes totally. I was once diabetic and I am no longer!

America has more diabetics than any other nation in the world by percentage. It has to be our lifestyle. The highest prevalence of diabetes are found in North America (9.2 percent) and Europe (8.4 percent).

Diabetes mellitus (diabetes) is a feared and dreaded disease. It will rob you of your quality of life and can cut your life short by more than a decade. It is the leading cause of new cases of blindness, kidney failure and non-accident caused amputations among adults. In 2006, diabetes was the 6th leading cause of recorded deaths in America.  If the rate of increase in diabetes continues, it is estimated that 1 in 3 Americans will have diabetes in their life time. In 2007 there were about 24 million people with diabetes and 57 million people with pre-diabetes.  If there is one disease or health condition where diet and lifestyle changes can be effective at reducing the risk or even reversing it’s symptoms, it is diabetes ( type I excluded).

The rate of diabetes in children and adolescents is growing at an unprecedented rate. In children it isn’t only type II diabetes that is increasing, an increase in type I diabetes is being seen as well.  The war against diabetes has been active for over a decade however the numbers continue to increase. This parallels a similar situation in adverse health conditions in adults and the resistance to eat more servings of fruits and vegetables. In 2008, surveys showed only 11% of adults ate the minimum of 5 servings of fruits and vegetables per day and the percentage of disease and adverse health conditions caused by diet and lifestyle was more than 70%.  Children and adolescents learn from their adult family members so these figures for children should not shock us.

There are different types of diabetes. The three metabolic and genetic types are, type I, type II and gestational diabetes. Diabetes can also be caused by medical complications or pharmacological interactions.

Prediabetes is defined as elevated blood glucose levels, however, not at a level high enough to be classified as diabetes. A normal fasting blood glucose reading is below 100 mg/dl. A person with prediabetes has a fasting blood glucose level between 100 and 125 mg/dl. If the blood glucose level rises to 126 mg/dl or above, a person is classified as diabetic.  Prediabetes can raise your risk of heart disease and stroke by 50%.

If you are overweight, your risk of developing diabetes or metabolic syndrome is increased greatly. Excess weight is a contributing factor, the extra abdominal fat increases insulin resistance. If you don’t get some of the excess weight off, it is just a matter of time before you develop diabetes and potentially metabolic syndrome.

We know that diabetes causes great harm to the body if not controlled. What do you think is better for your health, controlling your diabetes with medication or by diet and lifestyle?  Medications have adverse side effects, some of them quiet serious. I think this is a simple answer. Pharmacological drugs are foreign and treated as such by the body. Vegetables, fruits, beans, whole grains, nuts and seeds are natural and are the giver of life’s energy to the body. They bring about balance and harmony to the body’s organs and systems.

Diabetes Prevention and Even Reversal

These are my recommendations for preventing diabetes and even reversing diabetes. My opinions are based on science and practical clinical experience. I was once diabetic and I have helped many diabetics become symptom free.  This is really very simple. For most people these suggestions will offer amazing results.

  • Eat more plant based food, the more vegetables you eat the better your results may be; all vegetables (except white potatoes), low sugar fruits, whole grains, beans and nuts and seeds.  Fill half your plate with vegetables such as broccoli, cabbage, peppers, fennel, radishes, celery, kale, avocados, asparagus, spinach, carrots, sweet potato, winter squash, onions, garlic, beets and leafy green vegetables etc… at every meal.
  • Eat 6 times per day. This helps keep you blood sugar stable by spreading out your food intake in smaller amounts.
  • At least 1/2 of your vegetables need to be raw for optimal nutrition.
  • Eat more high fiber foods, their fiber slows the absorption of their natural sugars.
  • Remove as much bread and cereal from your diet as possible. Only Ezekiel bread is recommended and no more than 2 slices per day.
  • Eliminate all grains except oats, wild rice and quinoa. Even whole grains can create a quick rise in blood sugars. Wheat can make insulin resistance worse.  No more than a total of 4 servings of grains per day. They create cravings by raising blood sugar.
  • Eliminate sugary drinks, soft drinks, caffeine drinks and fruits juices from your diet.
  • Eliminate all dried fruit from your diet. Eat only fresh or frozen berries, apples, plums, peaches and pears.  Only 2 to 3 servings of fruits per day.
  • Coffee, even decaf will make diabetes worse.
  • Be aware that milk and yogurt contain lactose, a type of sugar in milk. 8 ounces of milk has about 11 grams of sugar. I recommend unsweetened almond milk, it has 0 sugar. It taste great!
  • Eliminate fried foods, the extra weight they pack on adds to insulin resistance and in addition they can cause heart disease.
  • Understand your calorie needs. Use our calorie calculator to know how many calories a day you should be eating. If you need to lose weight use the weight you want to be as the weight in the calculator. If you are more than 50 pounds over weight reduce your calories by an extra 10%. However never eat less than 1200 calories per day.
  • Learn and use the glycemic index and glycemic load.
  • Avoid simple carbohydrates. Complex carbohydrates are great fuel for the body. Aim to get 50% to 60% of your daily calories from complex carbohydrates, 25% to 35% from heart healthy fats and the balance from protein.
  • Avoid foods with more than 7 grams of sugar per serving.
  • Exercise for at least 30 minutes or more, five days per week. Work up to 1 hr. per day as a minimum. Exercise forces cells to use glucose (blood sugar) for energy.  Always check with your doctor before beginning an exercise program.
  • Eliminate as much refined flour and processed foods from your diet as possible. This means, chips, cookies, crackers, pastries, candies, pre-prepared foods like TV dinners, and the rice or pasta already spiced and flavored.
  • Reduce your intake of processed animal foods as much as possible and red meats to no more than once per week. However, eliminating most processed animal foods from your diet will show the quickest results.
  • Lose weight. Just a 5% drop in weight can make a big difference in your blood glucose readings.
  • If you smoke, please stop.
  • Alcohol is another form of sugar, eliminate it as much as is possible.

Complements or supplements you may wish to consider to help manage diabetes symptoms.

  • Cinnamon; some studies have shown that 1 gram a day (1000 mg) or more for at least 6 weeks helped to lower blood sugar levels.
  • Apple cider vinegar (Braggs raw organic) is a very powerful food and supports healthy blood sugar levels.
  • Algae products ( by far the best is Biosuperfood developed by Dr. Michael Kirac, bring balance to the body’s systems)
  • Gymnema sylvestre  (GSE)  is an herb that helps move sugars into cells for energy thus improving both type II and type I diabetes. Studies have shown it to be very effective.
    • Any diabetic that uses GSE must carefully monitor blood glucose levels and adjust their medication, in consultation with their physician, to maintain desired blood glucose levels. This is because improved insulin production and release during GSE supplementation may result in over-medication, and thus low blood glucose levels, unless the dosage of conventional oral medication or insulin is lowered
  • Berberine;
  • Rice bran
  • Chromium; picolinate, asperate or polynicotinate   ( great sources, dark chocolate, onions, romaine lettuce and tomatoes)
  • Zinc;
  • Viveshake is formulated with foods that help support health blood sugar levels.

The results from studies show that diets rich in vegetables, low sugar fruits, whole grains, beans, nuts and seeds give the strongest opportunity to prevent and reverse diabetes. Studies show that diets rich in animal proteins raise the risk for diabetes.

How do you think a vegetarian diet fared when studied for its benefits? According to a report submitted by Clinical Nutrition & Risk Factor Modification Center, St Michael’s Hospital, Toronto, Ontario, Canada and published in PubMed states; “The vegetarian diet, therefore, contains a portfolio of natural products and food forms of benefit for both the carbohydrate and lipid (fat) abnormalities in diabetes. It is anticipated that their combined use in vegetarian diets will produce very significant metabolic advantages for the prevention and treatment of diabetes and its complications.

How about a vegan diet compared to the American Diabetic Association’s recommended diet? I have inserted below, excerpts from another trial study report by the Physicians Council for Responsible Medicine on this very question.

Working with Georgetown University, we compared two different diets: a high-fiber, low-fat, vegan diet and the more commonly used American Diabetes Association (ADA) diet.

Both groups did an overall great job in adhering to their prescribed diets. However, the vegan group clearly had the edge in many of the results. Fasting blood sugars decreased 59 percent more in the vegan group than in the ADA group. And, while the vegans needed less medication to control their blood sugars, the ADA group needed just as much medicine as before. The vegans were taking less medicine, but were in better control.

While the ADA group lost an impressive 8 pounds, on average, the vegans lost nearly 16 pounds. Cholesterol levels also dropped more substantially in the vegan group compared to the ADA group.

Diabetes can cause serious damage to the kidneys, resulting in protein loss in the urine. Several of our subjects already had significant protein loss at the beginning of the study, and the ADA group did not improve in this respect. In fact, their protein losses actually worsened somewhat over the 12 weeks of the study. The vegan group, on the other hand, had a large reduction in protein losses.

If you really want to be blown away by the power of the vegetative food world watch this video, it is amazing what they accomplished in 30 days. This is a long video. If you are overweight, are pre-diabetic or diabetic I highly urge you to take the time to watch this film. I am not saying you must do this for diabetes, just that it will offer amazing information on the healing power of food.

These suggestions also help with type I, insulin dependent diabetes, gestational diabetes  or other medically caused diabetes. For type I and insulin dependent diabetics these suggestion can lower the number of units of insulin you may need daily.

With even small changes you can drastically reduce your risk of developing diabetes. Give your life extra years of enjoyment and a better quality of life by avoiding this dreaded disease. If you have loved ones,  encourage them to make appropriate changes for a better and longer life.

Healthy Wishes

Wally Bishop C.N.C.

Nutrition and Health Coach

WebND

“The statements on the website have not been evaluated by the FDA. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease”

The contents of the email or written communication are not medical advice and should not be considered as such!  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 quit taking m

15 Rules of Healthy Living for Optimal Health

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.

How Does Your Attitude Affect Your Health?

 

Natures Best Attitude Adjuster-Laughter!

 

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.

Nutritionist

www.webnd.com



Which Nutrients are You Lacking and Which May Be The Most Important?

Pumpkin Seeds Are a Great Soure of Magnesium

There are many nutrients most Americans are deficient in.  Studies show that the standard American diet is deficient in at least 9 essential nutrients; Vitamin A, Vitamin C, Vitamin E, Vitamin D, Fiber, Calcium (debatable), Magnesium, Potassium and Omega 3 Fatty Acids. Of these do you know which ones you need every day or maybe a better question is which ones could cause you health problems the quickest if you do not get them daily?

Our body needs literally thousand of nutrients to promote vibrant health, however other than water, certain minerals are needed every day, particularly if you are very active.  Trace minerals are just as essential as major minerals; they are just required in smaller quantities. Without minerals, vitamins are useless in the body. Vitamins need enzymes for many of their functions. Enzymes require minerals to do their work, in this sense they are  co-factors. Enzymes cannot work without minerals (co-factors), and each enzyme is designed to work with a particular co-factor. If the particular co-factor is not present the enzyme will simply sit around watching You Tube, sorry, my weak attempt at humor.  OK, how about the enzyme can do nothing, it is useless.

Of the minerals, it is my opinion that for Americans, magnesium seems to be one of the most important because it is required in so many body functions. A large percentage of Americans are lacking adequate magnesium.  You can go several days or even weeks before needing certain vitamins, however you must have some intake of most minerals at least every couple of days. If you are really active, ill or sweating a lot you will need them everyday.  Minerals  are used by the body and excreted easily.  If you are using diuretics , exercising intensely or sweating profusely,  a diet deficient in the  electrolytes, potassium, sodium and chloride can cause severe health problems requiring a  sudden need for emergency medical treatment.

Caution: Do not drink extremely large quantities of water in a short period of time without replacing your electrolytes. A radio station sponsored a water drinking contest a few years ago. One participant drank almost 2 gallons of water over a period of approximately an hour and a half, she died from an extreme loss of electrolytes.   Get those minerals every day.

How Does a Magnesium Deficiency Effect the Body?

Do you get adequate magnesium in your diet? Almost two thirds  of Americans are deficient in magnesium, a nutrient that is essential to more than 300 activities in our bodies. Magnesium provides your muscles the ability to relax, it moves calcium out of your blood and into bones, it is required to keep blood circulating and the heart beating and it is essential to keep your nervous system and brain healthy.

If you have muscle cramps, particularly at night, the odds are great that you may be lacking magnesium; if you have trouble sleeping you may be low in magnesium, if you are fatigued it could be a lack of magnesium. If you have high blood pressure it may be due to insufficient magnesium, if you are diabetic, low levels of magnesium may be involved, magnesium is critical for carbohydrate metabolism. Magnesium helps keep the heart in a healthy rhythm,  is necessary for protein synthesis and cellular reproduction.

Magnesium is required for good bone health. Magnesium moves calcium out of the blood and  towards bone. In fact a large percentage of the magnesium in your body is in your bones. Magnesium is critical for heart health. It helps blood vessels relax reducing blood pressure and it helps lower triglyceride levels in your blood. Magnesium is also required to make certain detoxing compounds and for a strong immune system.

What Affects Magnesium Absorption?

Magnesium absorption is affected by many factors. Cooking by submersion in water will leach magnesium and other minerals from the food source. Eating a combination of cooked and raw vegetables will maximize your magnesium intake. Steaming or raw is better (legumes must be cooked).  Excessive calcium and zinc intake can cause a magnesium deficiency.  Magnesium absorption may be reduced by gastrointestinal disorders such as irritable bowel syndrome, the use of laxatives, chronic diarrhea, oral contraceptives, high caffeine intake, over exercising, diabetes, advanced age and alcoholism.”

In addition, taking certain diuretics specifically Lasix, Bumex, Edecrin, and hydrochlorothiazide, certain cancer medications like Cisplatin and certain antibiotics such as Gentamicin, and Amphotericin also interferes with magnesium absorption.

Magnesium may play a role in the prevention and/or treatment of the following health conditions and symptoms:

  • Alcoholism
  • Angina pectoris
  • Arrhythmia
  • Asthma
  • Autism
  • Chronic fatigue
  • Congenital heart disease
  • Congestive heart failure
  • Coronary artery disease
  • Diabetes
  • Eclampsia
  • Epilepsy
  • Glaucoma
  • Heart attack
  • HIV/AIDS
  • Hypertension
  • Hypertriglyceridemia (high triglyceride levels)
  • Inflammatory bowel disease
  • Migraine
  • Multiple sclerosis
  • Osteoporosis
  • Peptic ulcers
  • PMS
  • Pre-eclampsia
  • Reynaud’s syndrome
  • Systemic lupus erythematosus
  • Sensitiveness to noise
  • Nervousness
  • Anxiety
  • Irritability
  • Mental depression
  • Confusion
  • Twitching
  • Trembling
  • Apprehension
  • Insomnia
  • Muscle weakness
  • Cramps in the toes, feet, legs or fingers

How Much You Should be Getting Daily:

If you get too much the body will excrete it through your waste. This is why magnesium is used as a very safe laxative such as milk of magnesia. The Recommended Dietary Allowances for magnesium, set in 1997 by the Institute of Medicine at the National Academy of Sciences, are as follows:

  • males and females, 1-3 years: 80 milligrams
  • males and females, 4-8 years: 130 milligrams
  • males and females, 9-13 years: 240 milligrams
  • males, 14-18 years: 410 milligrams
  • males, 19-30 years: 400 milligrams
  • males, 31 years and older: 420 milligrams
  • females, 14-18 years: 360 milligrams
  • females, 19-30 years: 310 milligrams
  • females, 31 years and older: 320 milligrams
  • pregnant women, 18 years or younger: 400 milligrams
  • pregnant women, 19-30 years: 350 milligrams
  • pregnant women, 31-50 years: 360 milligrams

Excellent Food Sources include:

Swiss chard, kelp, millet, salmon, halibut, rice bran, oat bran, buckwheat, bulghur wheat, quinoa,  brown rice, spinach, squash, soybeans, turnip greens, green peas, pumpkin seeds, cucumbers, sunflower seeds, cashews, dark chocolate, almonds, black beans, pinto beans and navy beans. For more foods and their magnesium content check out this USDA list.

Make sure get your daily magnesium, you might be amazed at the health benefits it will  provide for you.

Wally Bishop C.N.C.

http://www.webnd.com

This contents of this blog is not and should not be  considered as medical advise. 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