The Superfood You Haven’t Heard Of

  

As a young boy the typical Sunday dinner at our house featured a meal often times consisting of white rice, gravy and the other accompanying foods such as green beans, corn, sweet potatoes, something fried and homemade biscuits.

Mom was an excellent cook and I savor those memories of Sunday meals with my family and mom taking great joy in feeding us all. We had a large table and it was always full with friends and family.

So, what does this have to do with this mystery superfood, well nothing. I just wanted to share a little nostalgia I was experiencing while writing this piece. White rice was the only rice I ever knew until my later adult years.

Later I was introduced to brown rice, black rice, long grain, short grain, jade rice etc.. And then, I learned the secrets of the most important information about rice, read on to learn more!

What are the parts of a grain kernel?

When we think of rice, brown rice or any rice we typically just think about the whole grain. However, rice and any grain for that matter has multiple components that make the grain.

As a simple explanation, A grain kernel is consist of the outer husk, the bran, the endosperm and the germ. The bran is the outer coating just under the grain husk and the germ is on the bottom edges. Approximately eighty five percent of the nutritional benefits of the rice kernel are in the bran and germ.

For the purposes of this article when I use the term bran it includes the rice germ as well.

What if I asked you what one of the most nutrient dense foods in the world is?  Would you have guessed that rice bran is the food I am talking about? 

It takes about 30 pounds of brown rice to make one pound of the rice bran and rice germ.  Ounce for ounce few foods have as deep and rich of a vitamin, mineral, essential fatty acid, enzymatic, phytonutrient and antioxidant content as rice bran.

The polyunsaturated oils in rice bran have made it difficult to sell as a nutritional food source. The oils turn rancid quickly. However, technology developed a few decades back made it possible for us to take advantage of the powerhouse of nutrition in rice bran through an enzymatic process that stabilizes the oils so they do no go rancid as quickly. As a result rice bran is now available.

The refinement of grains

In the late 1800’s grain refining was developed in Europe and soon came to the Americas and the rest of the world. The refining processes removes the most nutrient dense part of the grain, the bran and germ. This allows grains to be stored for a long time with out spoiling.

When the development of grain refining came about rice was was polished to make it shelf stable so it could be stocked on store shelves.

My stand on the consumption of grains

Before we get to far into this blog, I want to make clear my personal position on grains.

I do not recommend them for most of my clients due to the inflammatory effects. Grains grown today are not like their cousins from hundreds of years back. They have been hybridized to the point most are inflammatory for the digestive and neurological systems. However, regarding rice since that what we are discussing, the bran and germ on the rice kernel are much different, they are a small part of the rice kernel. They do not have most of the negatives experienced from eating the whole grain.

If you do eat grains eat them in sprouted whole form and in moderation. I find that my clients inflammatory and digestive issues get much better with a diet void of grains or at a minimum a reduction in the amount consumed. Sprouted grains are the best grains for consuming. Once grains are sprouted they become more like a vegetable, have more nutrition and the inflammatory compounds are mostly neutralized.

Moms always know best!

At the refining mills, piles of the bran were put outside the grain refining plants for disposal or sold as feed for animals.

Moms in India new something powerful was in the bran and germ that was discarded! When their children were sick, the mothers in India would walk to the processing plants and get the bran to feed their sick children. They knew it had great healing ability. Moms would make a porridge from the bran and in most cases their children would heal better and faster.

Rice bran is hypoallergenic and is gentle enough for even infants yet a super powerhouse of health for adults! The bran of the rice is where approximately 85% of the nutritional power of the rice kernel is stored. The bran portion of rice is extremely nutrient dense.

An enzyme causes the oil in the bran to go rancid very quickly. Technology developed a few decades back make it possible for the bran of the rice kernel to be removed and stored for a much longer period without damaging the super nutrition contained in the bran portion of the rice kernel.

Rice brans amazing array of nutritional benefits

Stabilized rice bran is the new super food! Rice bran contains an vast array of advanced nutrients and antioxidants, which assist you in maintaining your overall health. The nutritional value of rice bran is superior to other brans and pushes your body for optimal vibrant health.

Amazingly, rice bran contains an astounding quantity of healthy nutrients such as phytosterols, polysaccharides, beta-sitosterol, beta-glucan, natural fiber, Vitamin E complex, plus a large complement of B vitamins and over 100 antioxidants!

Rice Bran:

  • Has compounds that support and boost immune function
  • Helps reduce and balance blood sugar levels
  • Increases energy
  • Lowers cholesterol
  • It is heart protective
  • Has anti-cancer potential
  • It is anti-inflammatory
  • It supports healthy digestion
  • Is rich in fiber
  • Supports better blood pressure
  • Protects kidneys
  • It is great for the skin and hair
  • Supports healthy weight loss
  • Builds muscle

Rice Bran is packed with hundreds of health enhancing vital nutrients!

Protein — Stabilized rice bran contains easily digested, hypoallergenic essential amino acids that are necessary for building human protein.

Complex Carbohydrates — unlike simple carbohydrates which can add to blood sugar and fat storage problems, healthy complex carbohydrates like those found in stabilized rice bran have a “low glycemic index” which means that they don’t cause spikes in your blood sugar. In fact, stabilized rice bran has been found to help normalize blood sugar.

Fiber — Stabilized rice bran contains soluble and insoluble fibers necessary for optimum digestive health, blood sugar regulation, lowered cholesterol, and the prevention of diabetes and heart disease.

Essential Fatty Acids (EFAs) — Omegas 3, 6 & 9 help to strengthen cellular membranes (so the bad stays out and the good stays inside cells). They also help with energy production (eliminating fatigue); transporting oxygen to the cells; removing waste from the cells; regulating hormones; reducing inflammation, pain and stiffness; reducing LDL “bad” cholesterol & increasing HDL “good” cholesterol, not to mention, improving your  complexion, mood, memory & concentration!

Enzymes — Enzymes are the catalyst that make everything happen in our bodies. The enzymes in rice bran also act as powerful cell protectors. They are also some of the most powerful antioxidants we could ever ingest.

Tocotrienol’s & Tocopherols (Complete Vitamin E family known as tocols) — Tocols as a complete group are much more powerful than regular vitamin E. They are great for your cardiovascular system, your immune system, and your complexion!

Phytosterols and Sterolins (phytosterols glucosides) — These are natural phytonutrients with healthful properties that range from helping to fight free radicals, prevent cancer, reduce blood sugar and blood triglyceride levels, lower cholesterol and ease menopausal symptoms.

Gamma Oryzanol Complex — this amazing group help boost immune response, reduce inflammation, increase energy, metabolize glucose, regulate blood sugar, build muscle and more!

Polyphenols — including Ferulic acid, α-Lipoic acid, Methyl ferulate, ρ-Coumaric acid, ρ-Sinapic acid, Isovitexin, Proanthocyanidins. These have been shown to assist the immune system and to reduce the risk of cancer and cardiovascular disease.

Metal Chelators — including Magnesium, Manganese, Phosphorous, Potassium and Inositol Hexaphosphate (IP6). Getting heavy metals out helps to ensure that antioxidants don’t “turn to the dark side” and become pro-oxidized free radicals.

Carotenoids — Rice bran contains very effective free radical scavengers including Lutein, α-Carotene, β-Carotene, Lycopene, Zeaxanthine, and Crytocyanthine.

B-Vitamins & Vitamin-like substances — including Thiamin, Riboflavin, Niacin, Pantothenic acid, Pyridoxine, Betaine, Dimethyl glycine, Inositol, Biotin, Choline and Folic acid. These help reduce cholesterol buildup, support adrenal function, calm and maintain the nervous system, and assist in key metabolic processes.

Polysaccharides — These are known to help immune function, lower blood pressure, lower cholesterol, and increase coronary artery flexibility and capacity.

Phospholipids — Phospholipids are essential fats that help support the growth and renewal of cellular membranes, forming a barrier to filter toxins out. They also act as cellular antioxidants when free radical’s try to penetrate the cell. Phospholipids are also thought to prevent depletion of the neurotransmitter choline, improving mental focus, brain function, and both mental and physical stamina.

Rice bran as a functional food

Because of rice brans large amount of vitamins, minerals, additional phytonutrients and health benefits I selected rice bran and germ as the base ingredient in Vive! Additionally, it’s hypoallergenic, gluten free and taste good! Give Vive Shake a try to day for an amazing opportunity to revolutionize your health!

Healthy wishes

Wally Bishop I.N.H.C., C.N.C., C.I.C.P.

Vive Developer

www.viveshake.com

Sources

Ameliorative Effects of Stabilized Rice Bran on Type 2 Diabetes Patients.School of Nutrition and Health Science, Taipei Medical University,Taipei, Taiwan, ROC.

Rice Bran: A Novel Functional Ingredient Mian Kamran Sharif,Masood Sadiq Butt,Faqir Muhammad Anjum &Saima Hafiz Khan

Study: Rice-bran products: phytonutrients with potential applications in preventive and clinical medicine.Jariwalla RJ.California Institute for Medical Research, San Jose, CA, USA.

Effects of stabilized rice bran, its soluble and fiber fractions on blood glucose levels and serum lipid parameters in humans with diabetes mellitus Types I and II.

Health Benefits of Rice Bran – A Review
Nagendra Prasad MN*, Sanjay KR, Shravya Khatokar M, Vismaya MN and Nanjunda Swamy S
Department of Biotechnology, Sri Jayachamarajendra College of Engineering, Mysore-570006, INDIA

Advanced Medical Research, 8251 Raymond Road, 53719, Madison, WI, USA

The US Food and Drug Administration have not evaluated statements contained herein. Products and information presented herein are not intended to diagnose, treat, cure, or prevent disease.   

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.

Breaking the Diet Syndrome!

Stop Dieting
Stop Dieting 

It’s amazing how fast the New Year approaches each year and each year a little faster as we age. With the coming of the New Year, at least 70% of Americans are thinking about their New Years Resolutions, one of which will be to lose weight or get in better shape. This is the typical mindset that the diet industry depends on for its yearly financial windfall!

Nothing about obesity has improved in the past 3 decades. America is still the fattest and sickest of all modern industrialized nations. It’s getting worse. According to the CDC, obesity has increased by 13% since 2010.

Even with all of the awareness and education being provided. Stop! Oops, my mistake, very little education about the cause of obesity and how to reverse it is happening from the mainstream medical community! There are plenty of people talking about the epidemic of obesity and it’s related diseases and illness such as heart disease and diabetes. However, few are providing education that will make a long-term difference.

Please don’t misunderstand; there are a number of great Doctors dedicating their time to educating the public. Most of them do not get the support of the traditional medical community in their efforts.  They put themselves at risk to teach you how to be healthy without the need for drugs! Thank you Dr. Hyman, Dr. Fuhrman, Dr. Mercola, Dr. Greger and Dr. Katz and many others for your dedication to educating the public about living healthy lifestyles.

According to the CDC an Increase of 13% in Obesity since 2010.
According to the CDC an Increase of 13% in Obesity since 2010.

There are a gazillion diets and diet programs on the Internet hoping to snare you for hundreds and maybe even thousands of dollars. Some of these programs are very expensive. Sadly, most of them teach you little about keeping the weight off or how to prevent weight gain in the first place. They count on you becoming a repeat customer.

To prevent and reverse obesity takes knowledge not a diet.

It’s seems around 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.

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

I am going to tell you how to keep your weight loss goal going forever. I want you to have what I have. I want you to lose all the extra weight you have gained and keep it off forever.

Most goals are never reached because the goal is not important enough, the goal is unrealistic and there was not enough planning.

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) Lean to read food labels and the ingredient list on foods you buy. Be very particular about what you put in your body.  Healthy foods have very few ingredients. Avoid foods with added sugars, hydrogenated oils, corn syrup, high fructose corn syrup, preservatives, artificial sweeteners and food colorings.

5) 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. Eating less than 1200 calories per day on a consistent basis will lower your metabolic engine greatly resulting in weight gain. I highly recommend using an online food journal system. They help you monitor your calorie, sugar, carbohydrate, fat and protein intake every day. People that keep food journals keep the weight off. I recommend these online food journal systems, www.myfitnesspal.com  Error! Hyperlink reference not valid. www.nutritiondata.com.  There are many others that are also very easy to use.

6)  Understand that to lose 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.

7)  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 binging.

8)  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. Turn a cheat into a treat!

8)  Eat a lot of plant foods like vegetables, fruits, beans and nuts and seeds. Make your plate at least 80% plant based! Most plant foods are very low in calories and very high in nutrient content. They also have a lot of fiber, which is satiating and filling. 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. Avoid refined and processed foods. They are full of unhealthy ingredients, low in nutrition and very high in calories.

9)  Avoid grains or Limit your grains to whole grains and then even limit those to no more than 2 to 4 servings per day. Grains cause cravings and can raise blood sugar levels. The best are wild rice, amaranth, buckwheat, quinoa, and oats. The grains you see today are not like the grains from 100 or more years ago. They have been hybridized to a highly inflammatory species of plants. Check out Dr. David Perlmutter’s book “Brain Grain”.

10) 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.

There are two items I use everyday that make this easy for me. First is a product called Vive (rhymes with liv) it is a whole food drink mix that I use twice per day. It is the best tasting shake mix out there and is highly nutritious. The next is my NutriBullet blender. It is engineered to make the nutrients easier to absorb from the blended foods. It makes great smoothies when using the Vive shake mix.

If you want to have great success and do not want weight loss to be on next years list, start planning now. 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 health.

Healthy Wishes for a new year!

Wally Bishop C.N.C.

Viveshake

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.

 

 

 

Love Yourself To Health

The Power of Opportunity
The Power of Opportunity

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

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

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

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

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

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

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

The Change

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

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

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

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

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

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

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

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

My bicycling accomplishments for the past year

The New Wally After a 100 Mile Ride
The New Wally After a 100 Mile Ride

  • 6,012 miles bicycling during the last year
  • 266,987 calories burned
  • 308 days of cycling

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

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

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

Healthy wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

Supercharge Your Metabolism

Couch Potatoes Do Not Have a Super Metabolism

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

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

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

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

Eat Thermogenic Foods

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

Thermogenic foods list

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

Drink Adequate Water

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

Eat Monounsaturated Fats

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

Have a Little Protein With each Meal or Snack

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

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

The Multiple Exercise Principle

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

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

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

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

Get Adequate Sleep

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

Practice Stress Relief Strategies

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

Eat Enough Calories for Your Body’s Metabolic Needs

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

Eat Breakfast

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

Eat 6 Times per Day

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

Supplement Your Diet with High Quality Nutrition

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

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

Healthy Wishes

Wally Bishop C.N.C.

WebND

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