Diet and Get Fatter! Part II

The Transformation Formula!
The Transformation Formula!

If I don’t diet how do I lose the weight? You are going to do this by taking the focus off of the weight and put it on your lifestyle.

Really, and this may sound way out there, your weight or obesity is not about your weight or obesity!! It is only a symptom of unhealthy living. Just like most diabetes, high cholesterol, arthritis, and other health issues, they are typically symptoms of unhealthy living.

So, how do you fix this? Today, make a solid commitment to change your health. Once you have a firm unrelenting commitment then you simply begin to make healthy choices and move more. The only plan you need to make is a commitment to making healthier choices in your life.  I emphasize firm commitment because many people make a commitment but once they get past the honeymoon phase (about 2 weeks) their commitment begins to waver and then it fades away like a setting sun only to be seen again next year.  This means you are going to dedicate time to learning what is healthy living and what is death promoting. Knowledge is power. Tomorrow, put the tips below in place and start living your life to it’s fullest again.

  • Stop dieting
  • Begin to add healthy foods to each meal. Every day add a veggie or fruit until you are eating at least 7 servings of veggies and 3 servings of fruits per day. This will leave less room for the unhealthy foods on your plate.
  • Most people get overweight because they over or under consume calories. If you eat a healthy diet you seldom have to worry about calories.  If you are a lady aim for 1500 to 1800 calories per day. Males should aim for 1800 to 2200 calories per day.  Never, ever eat less than 1200 calories per day unless under the supervision of a qualified health professional.
  • It takes some planning to make sure you have healthy foods at home and at work. Remove all the tempting bad foods!
  • Eat 6 times per day in smaller quantities. This helps stabilize blood sugar which will cut cravings.
  • Healthy living means at least 80% of the time you are going to eat healthy foods such as vegetables, fruits, nuts, seeds, beans and whole grains.
  • You don’t have to deprive yourself of anything, it’s about moderation. The other 20% of the time you can indulge in some of your other not so healthy favorites as a treat or reward.
  • Vegetables and fruits offer most of their health benefits when eaten raw.
  • If you are a meat eater then you would also include wild caught cold-water fish, free-range eggs and poultry.
  • The more plant foods that are in your diet the healthier you will be and the better your opportunity for weight loss and health success.
  • The more colorful the foods the more antioxidant and nutrient benefits they can give.
  • Drink plenty of pure water. The general rule is to drink 1/2 your body’s weight in fluid ounces of water.  If you weight 200 pounds then you need 100 ounces of total fluid intake.
  • Exercise at least 6 days a week. Start slowly and work up to it. See your doctor to get their approval before exercising
  • Fire up that NutriBullet at least twice a day and fill it with a wide assortment of real living foods. Even use it to replace a meal and snacks. Add Vive to it for a super nutrition explosion.

Summary

Stop dieting, eat healthier 80% of the time, eat 5 to 6 times per day, move more, eat enough but not too few calories, drink plenty of water,

Living foods create life and dead foods speed up disease, illness and death. I pick life-giving foods every day, will you?

Healthy blessings
Wally Bishop C.N.C.

Vive

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.

Wally’s Transformation – The Real Story

I am often asked about my story. How did I accomplish so much weight loss and do it without any surgery or medication?  My life change is a miracle for not only me, but for many others who now benefit from the blessings that were given to me.

This is how my miracle happened.

WallyFatIn the fall of 2005 I weighed somewhere in the range of 450+ pounds.  For nearly two decades, I “yo-yo” dieted my way from a 230 pound athlete to an obese, unhealthy person. You might be wondering how this could have happened.  I, too, wondered every time I looked into the mirror.  And, I kept hoping that the reflection I saw was not me.  Each and every time I started a diet, I would lose some weight, but, it always returned and carried an added penalty of ten or more pounds.  It got to the point that I realized dieting was going to kill me.  I knew that I didn’t want to be obese or even overweight any longer, and I prayed daily to God, asking him to deliver me from the prison of physical bondage.

A few years earlier my wife developed Fibromyalgia.  It developed into a severe case and she was unable to work.  It tortured me to see this normally energetic, hard working, life-loving person suffering so much, yet, there was nothing I could do to help her.  I felt totally hopeless.  She was seeing three different doctors, was taking seven different medications, and continued to grow more ill.   I prayed relentlessly for a solution to her Fibromyalgia during the fall of 2006.
Miraculously, two things happened simultaneously.  First, in early November of 2006, I was diagnosed with diabetes and prescribed medication.  After reading the warning that included a disclaimer, “may cause death”, I was adamant that I was not going to take it.

Truthfully, I never thought I would get diabetes.  Through the years, my doctor had warned me that at my weight, it was only a matter of when, not if.  The diagnosis really scared me.  I literally didn’t eat for three days.  I already had high blood pressure, sleep apnea, and severe arthritis, skin conditions, lymphedema and rosacea.  Adding diabetes to the list of illnesses was unbearable.

At the same time, I began seeing a guy on TV selling a colon cleanse.  Ironically, every time I turned on the TV there he was.  On Saturday mornings I would get in my truck or car and I would hear the same guy doing an infomercial on the radio.  “OK God,” I thought, “I get the message loud and clear.  My wife needs a colon cleanse”.  I decided that if that is what she needed, I was going to get the very best product available.  I did my research, talked with several providers and finally, I found a product that sounded just right.  I called and spoke with a very sweet lady named Rena.  After explaining the details of my wife’s ailments, Rena didn’t want to sell me the cleanse.  She felt it might be too intense.  Instead, Rena recommended a different product to boost my wife’s nutrition, and she explained it was not only a better option to begin with – the product was lower cost, as well.  When’s the last time you had someone undersell you?  It felt right, so I placed the order and was excited!  I just knew this was going to help my wife feel better.  I wanted to surprise my wife, and didn’t tell her about my research or the order.  When the package arrived on Friday, I explained the “surprise”.  Oh, was she surprised… however, not in a good way.  She was dead set against trying it.   She had already determined that this was her life and she was tired of all of the previous failures.  You see, we had tried many different treatments (all medical) and none had worked at all.  She commented, “What makes you think something natural can help me when medicine and doctors can’t?”  I didn’t see that coming, and my answer that I had prayed and God led me to this product, wasn’t sufficient.   She didn’t “buy” my explanation one bit.  However, all weekend a little voice kept telling me to take the new nutritional product.  On Monday I started taking it as directed.

By the end of the first week I noticed I felt better.  By the end of the second week my cravings were going away.  (I actually discovered this by accident.  In my office I had a drawer that I kept my stash of snacks.  On Friday, I had to get in the drawer for something else, and I was shocked that all of my honey buns and Snicker bars were still there.  I honestly hadn’t realized I hadn’t eaten one snack all week!)  That was a real revelation.  I couldn’t help but wonder what was happening to me.  The following week, my energy level really increased, so much so, that I just had to go for a walk.  The first walk I had taken in years!  Though only about one hundred yards, it was terribly painful and difficult.  I had developed severe arthritis in my left knee and ankle.  However, I was very determined to get my life back.  I was beginning to see a ray of light and some hope, and I was not going to let hope slip away.  Later that afternoon I walked again, and I repeated it every day, increasing the distance gradually, with each walk.   Within two weeks I went from being able to walk only 100 yards to walking 1 mile!!!  Within one month my diabetes dropped to almost normal levels.  During this time my taste began to change.  My desire for the “bad foods” was diminishing.  Additionally, I had an incredibly strong desire to learn all I could about nutrition and natural health, which I am certain God instilled within me. I began to read and study every book and article I could get my hands on.  Within three months I was back at night school, studying and learning nutrition.

During the early days, my diet began to change to a more plant based diet with a lot less sugar, breads and fatty meats.  I continued walking several times every day. Thankfully, I had a very understanding manager who encouraged me to walk while working, since I was always available by phone!  I gradually worked my way up to walking six to eight miles daily.  In fact, during the first 18 months, the only exercise I did was walking.  The weight was melting off and my health was improving dramatically.

What I now know, and what I want you to clearly know and understand through my experience, is that while I had been over-feeding myself, I was starving nutritionally.  The combination of nutrition starvation and a high intake of refined sugars and breads caused the cravings that I could not control.  The intake of a good nutritional product combined with a nutritious diet gave me the nutrition my body desperately required, and served as the catalyst that my body needed to change.  I continued to take that product for a while and then began adding other supplements to it to boost my nutrition even more.  My wife noticed the positive changes going on, and soon joined me on the quest for a healthier lifestyle.  I’m delighted to tell you that within the next year she was 90% better.  Nutrition works!

You might believe that my doctor was very happy for my discovery, right?  Not quite. For years he always pushed gastric bypass surgery.  He never once recommended changing my diet or nutrition as an alternative approach.  I was so excited about the changes in my health, and I couldn’t wait to tell him about my discovery.  He was not impressed.  His comment was, “Well, you are walking more so that’s why you are losing weight.”  (While that was true, I couldn’t have walked before because of my aches and pains.)  He added, “Your diabetes is better because of the medication.” I replied, “No, Doctor, I never took the medication.” My doctor continued, “Well, then it’s because you changed your diet.” I explained, “Yes, because the nutrition helped reduce my cravings.” Still a doubting Thomas, the doctor stated, “Nutrition isn’t going to help you, it won’t hurt you, but, it doesn’t help anything.”  He couldn’t have been more wrong.

I explained to my doctor that I wasn’t going to change one aspect of my new lifestyle.  He shrugged, and wrote me a prescription for blood pressure medication and another for my rosacea.  Over the next year my need for blood pressure medications went away.  I have a yearly physical to make sure I am staying healthy.

As of this writing, I have no adverse health issues.  I am not taking any medications.  I have lost almost 220 pounds of fat and gained about 20 pounds of muscle.  I exercise everyday but Sunday.  Exercise is a critical part of being healthy.  My body is now able to perform just about any task I ask of it.

 

My routine is simple.

I eat healthy 90% of the time and I indulge 10% of the time, meaning, I can eat anything I want.  I have two healthy smoothies every day, a couple of healthy snacks and one healthy meal.  And, I exercise at least 1 hour six days per week. Now I bicycle for 6 to 10 hours and 120 to 150 miles every week! What a turn around in health!!

WallyThinA concept is born.  I had to make the transition easier for others.

All during this time, I was not satisfied with having to take so many different nutritional products.  Not only was it confusing and time consuming, I believed that there had to be a better way to get the nutrition our bodies needed.  Today it is impossible through diet alone to get all of the nutrition we need, because our foods do not have the nutrition they had 50 years ago.  Everyone needs extra supplementation.  My concept had to include only one or two products, and they must be very easy to take.  I believed that if I could change my lifestyle, then I could help others alter theirs, as well.   I could overcome a major reason most American are so unhealthy, because of nutrient starvation.

After completing my education and receiving my certification, I began helping other people make changes to their diet and lifestyle, but I continually ran into a major obstacle.  Nutrition supplementation was confusing and difficult. Everyone that is changing from the Standard American Diet (SAD) is nutrient bankrupt and requires supplementation to overcome their nutrient deficiency. We must increase a body’s nutrient stores to control cravings and improve adverse conditions.  The nutrients make changing one’s diet much easier. Our tastes begin to change when our body’s nutritional stores begin reaching levels of adequacy in the body.  Raising nutrient stores in the body allows people to have better control over their food choices.

Over the years I have completed extensive research, and tried hundreds of different nutritional products, and not one of them fulfilled my goals.  Some were close nutritionally, but either didn’t taste good or were confusing to take, or a combination of both undesirable factors.

I began in earnest to make my nutritional dream product a reality.  This was a major undertaking, but I knew it could be done. It took three years of development to accomplish, but we did it.  Two important goals of the product were to fulfill very strict and demanding nutritional objectives, and be pleasing to the palate.  Our goals were difficult to accomplish, since traditionally, these goals have been on the opposite ends of possibilities.  It’s very difficult to make a product that is incredibly nutritious taste good, in fact, it’s  nearly impossible. I have to admit I wasn’t sure it could be done. There are many viable products on the market, but they tend to fall into one of two categories:   very nutritious and taste bad, or taste great and offer limited nutrition. We spent six months alone just perfecting the texture and taste. I knew if it didn’t taste great and the texture didn’t feel right, people would not take it.
Introducing Vive!  Weight Loss and Health as Easy as 1-2-3

Today our new nutritional product Vive! is not only incredibly nutritious, but is enjoyable to drink.  It provides the essential areas of nutrition your body needs.  Vive! provides vitamins, minerals, essential fatty acids, enzymes, fiber, prebiotics, probiotics, protein, carbohydrates and antioxidants. Vive! has just about the perfect ratio of carbohydrates, fats and proteins to facilitate better absorption of the nutrients. We turned Vive! into a drink mix that is so versatile you can make it a drink, a shake, a pudding and ice cream, too! And as importantly, it is the best tasting nutritional drink you are going to find, guaranteed.

Vive! can be used as a meal or snack replacement and is perfect for weight loss.  It’s great for moms, athletes, kids, and senior citizens.  Truly, Vive! is for anyone wanting the best in nutrition and optimal health.

Vive! is simple.  No more pills, capsules or spoons of supplements, just two shakes a day, with one healthy meal and several healthy snacks, and you will be on your way to a healthier life.
Vive for Life
Shake It, Drink It, Live It!

http://www.viveshake.com

Healthy Wishes
Wally Bishop C.N.C.

Integrative Nutrition Health Coach

www.wallybishop.com

Exercise, Lighten Up and Get Fit

Family Having Fun Exercising!

Everyone that needs to lose weight wants to do it the easiest and fastest way. I certainly wanted that as I started my weight loss journey. I sought out every possible means to get rid of the fat other than changing my lifestyle.

Where does exercise fit into weight loss? Well, exercise provides many health benefits beyond weight loss but today lets just talk weight loss and exercise.

My clients vary in nutrition and weight loss knowledge when they first come to see me, which is to be expected. Most think they can exercise two or three times per week and lose weight, it’s not going to happen unless you have been completely sedentary and obese. If you are obese and sedentary any exercise at this point is going to pick your metabolism up and burn more calories. So, if you are not overeating and moving, an obese person may lose weight while exercise two or three times per week.

However, the average overweight or obese person needs activity at least 5 days per week to pump their metabolism up. If they were exercising more and eating healthier they wouldn’t need to lose the weight! I promise, if you exercise for a minimum of 60 minutes per day, 5 days every week and eat within your calorie budget YOU WILL LOSE WEIGHT!  You see, while really healthy foods provide the nutrition needed to turn fat into energy, the exercise is the fire to consume the fat. It takes both to maximize the fat lose. If you are just beginning to exercise take it slow and get your doctors approval before starting any exercise program.

Exercise tips

  • If you want to lose weight you need to exercise for a minimum of 1 hour at least 5 days per week. You might be able to do it with less exercise time but the approach I recommend will maximize your weight loss. You may hear that you can do high intensity or interval exercise for 20 minutes 3 times per week and lose weight. If you are moderately overweight and in good physical health, yes it can work. However, once you get down to the last 30 pounds and you have exercised for a while and are fit, then high intensity-interval (anaerobic) training along with aerobic and muscle-building exercise is needed to remove the remaining, unnecessary fat.
  • Exercising multiple times per day is very beneficial.   Three 20 minute walks will keep your metabolism going longer than walking for one hour.
  • Vary your exercise intensity. If walking, take 30 seconds and walk at a faster pace, then walk at your normal pace for a few minutes, then repeat throughout the walk. This also applies to any exercise type such as bicycling or running. You can also increase your intensity by selecting routes that have hills for you to walk, run or bike on.
  • Do different types of exercise at different times. Our body adapts to our routines very quickly and will become very efficient. Keep your body guessing by doing your exercise at different times or do a different type of exercise.
  • To maximize your weight loss you need to engage in aerobic, anaerobic and muscle-building and toning exercises.
  • Many people are turning to cross fit exercise programs. Cross fit includes a variety of exercises that promote a broader range of fitness and reduce the risk of injury from exercise.

My favorite exercise is bicycling. You can make bicycling as intense or as leisurely as you want. It is the perfect exercise (my opinion) because it is very low impact on the joints, can provide aerobic, anaerobic and strength training all in one session. It can be done every day.  And it is fun with friends and family!

Exercise can be so fun that you can over do it. Pace yourself, drink adequate fluids with electrolytes and get plenty of rest in between exercise activities.

All exercise is good exercise. Do different exercises and make them fun and enjoyable.

Healthy Wishes for  Lighter and Healthier Body

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 Chronic Inflammation

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

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

Symptoms of inflammation include:

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

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

Activities to reduce stress

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

Reduce or eliminate the Standard American Diet (SAD),

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

Prevention

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

Nutrients that help reduce or cut stress and inflammation

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

Summary

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

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

Related articles

Want to lose Over 100 Pounds? This is how I lost over 200!

Jump on the Wellness Train with me!!

I have lost over 200 pounds and have maintained my current weight for the past 10 years. If you need to lose 20 pounds or 200 pounds this formula worked for me and others. Success requires a desire for change, a little planning, preparation and being consistent. Diets do not work. You need to be able to adopt a lifestyle that gives you flexibility and you can be happy with forever.

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

Rules of safe weight loss and weight management.

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

2.) The minimum goal should be a calorie deficit of 500 calories per day. This should create 1 pound of fat loss per week. Never aim to lose more than 2 pounds per week.

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

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

5.) Know your energy requirements. If you get rid of the majority of processed and refined foods in your diet you do not need to to worry about counting calories. However if you are still consuming processed foods then it is important to not consume more than you burn. This is critical!

6.) Exercise at least 6 days per week.  I highly recommend multiple exercise per day. Example: if your goal is 1 hour daily, you can split the 1 hour into two 30 minute sessions. This will keep you metabolism elevated causing greater fat burn for a longer period in the day. This facilitates faster and greater weight loss. Do different types of exercise: interval, aerobic and strength training. If you are just beginning an exercise program, consult with an exercise professional to insure your safety. Do not think that you can lose weight and then keep it off with out exercising. It will not happen. Plus the whole idea of losing weight is to improve your health.  Exercise partnered  with a nutritious dietary routine builds health

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

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

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

10.) Limit your intake of simple carbohydrates. Simple carbohydrates promote cravings by causing blood sugar spikes.  Eat lower glycemic foods. This does not mean you should eat a high protein diet. Select complex carbohydrates. Your brain and central nervous system (CNS) only burn glucose (sugar) for fuel. The average person needs 100 to 125 grams of carbohydrates to fuel the brain and CNS. Sugar, glucose and glycogen (stored glucose) are normally made from dietary carbohydrates. However up to 57% of protein can be converted to blood sugar when needed.

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

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

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

14.) Keep a food journal.

My Diet Selections

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

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

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

Calories

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

Understanding How Much of What to Eat

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

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

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

Fish & Seafood 1 serving 3 times per week.  Prepare by grilling, baking and broiling. Do not fry.

Serving size is 4 ounces

Fruits 3 servings per day and only low sugar fruits (berries, green apples, peaches pears and plums), a serving is 1 medium fruit and ½ cup juice. Dried fruit is coated with sugar so avoid it. Avoid fruit juices, they are also very high in sugar content.

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

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

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

Serving size is 1 cup cooked

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

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

Grains Limit to 2 servings per day. Grains raise blood sugar and insulin levels quickly creating cravings and weight gain. Serving sizes;  I don’t recommend eating bread except only occasionally and the only bread I recommend is Ezekiel Bread. However it does contain gluten.

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

Grain choices; all of these are gluten free Go grain free if you can!

Salad Dressings

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

Butter

I use and recommend Smart Balance Lite Original with Flax. It’s 50 calories per serving, 1.5 grams of saturated fat and zero cholesterol and taste like butter.

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

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

Natural Sweeteners; Serving Size 1 Tablespoon

Use these sparingly if diabetic;

Use as needed

  • Stevia; this is my choice of sweetener. Truvia is the best commercial choice.
  • Monk fruit is another of my favorites. Other
  • Green tea Cold Brew your own for more antioxidant power.

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

Healthy Wishes

Wally Bishop C.N.C.

 Vive

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.

Frustrated With Your Weight Loss? Try These Tips!

Do you dread getting on the scale?  It will become the enemy when you visit it too often. Your weight is not the problem. Your problem is a diet and lifestyle that promotes weight gain. Change the behavior and the weight will change.  Quit weighing every day and only weigh once every two weeks. What you eat or do for one day reflects little on any part of your health. What you do consistently for weeks and months is what effects your health and weight loss  Your weight can shift multiple pounds from one day to the next, weighing everyday is not a good way to measure your weight loss success. Eventually it is going to show no loss or weight gain and you will be disappointed, frustrated and question your ability to lose the weight.

At some point in your weight loss journey you will hit a wall and the weight loss you have been enjoying stops.  This happens to anyone that diets.  So why does this happen you ask?  There are several reasons, lets explore them. Dieting; diets do not work. If you want permanent weight loss, change your life style and dietary habits forever. If you don’t, you will go back to the old behavior that made you fat.

  1. Skipping meals.  When you skip meals it leads to overeating later due to increased hunger. In addition it can cause craving due to a drop in blood sugar levels. Aim for 3 snacks and 3 meals per day.  DO NOT SKIP BREAKFAST!
  2. Lack of enough sound sleep.  Most people never realize how important to your overall health including weight loss.  With out adequate sleep your hormonal system is out of balance, you are under stress and releasing fat building hormones.  Your need 7 to 8 hours of sound sleep every night.
  3. Lack of water.  Without enough water (body fluids) your metabolism is lowered and you do not burn as many calories. You just can’t make as much energy without the water.
  4. Doing the same exercise routine. You body will figure out how to do your routine very efficiently and you will burn fewer calories.  Change your routine and include strength training and interval training.  Keep your body guessing.
  5. Eating the same foods every day. This is very common. Many of us like certain foods and we like the same ones for breakfast, lunch or dinner. The problem is again our body gets to comfortable because it now has learned how many calories and what nutrients to expect.  Vary your calories from day to day.  If your calorie budget is 2000 calories shoot for 1800 one day, 2200 one day, 2000 one day and even 1600 one day. The important part is averaging 2000 calories over several days.  One day at 2400 calories is not going to effect your weight however a week of 2400 calorie days will.
  6. Under consuming calories. Everyone thinks that if you eat less you will lose more weight. Wrong!  For most people if you consume less than 1200 calories per day your body is going to think it is starving. As a result it will lower your metabolism drastically and will even want to turn what you eat into fat for later energy when there is no food available.   You must eat enough to cover your Basil Metabolic Rate (BMR).
  7. Nutrient deficiency.  You should complement your diet with super nutrition. Even eating health is not enough with today’s foods. Your body can’t make energy, build muscle, make enzymes, red blood cells,  hemoglobin etc… without an abundance of nutrients.  Your mitochondria ( cellular power plants) are highly dependent on nutrients to burn carbohydrates and stored fats.
  8. Consuming too many calories.  Everyone has a calorie budget. If you exceed it consistently you will gain weight. It is important to know yours.  Eat 500 calories less per day that your burn and you will lose 1 pound per week of  hydrolyzed fat.  Never attempt to lose more than 2 pounds per week.  Eat less calories ( however not to few) and exercise more to increase your weight loss rate.
  9. Forgetting to adjust calorie intake when weight is being lost.  As the pounds come off you have to adjust your calorie intake.  If you continue eating the same calories that you did 20 pounds ago the weight loss is going to stop.
  10. Stress!  Stress releases hormones that build abdominal fat.  Find ways to add relaxation into your life. Make life fun!
  11. Lack of exercise. Everyone needs to exercise.  Exercise not only burns fat, it also detoxes the body, forces the body to repair itself and make more energy producing compounds and tissues. If you are morbidly obese you may lose weight for a while without exercising. However at some point the weight loss will stop if you do not include some form of exercise.
  12. Lack of real commitment. Are you so tired of being over weight that absolutely nothing is going to stop you. If you aren’t willing to tell your friends or even ask them to support you in your efforts then I question if you are really committed to your weight loss.  It is important to let friends and family know so they can help reinforce good behavior and not tempt you will fattening foods. Your friends will want to help and not sabotage your efforts.

Hopefully these suggestions will help you get over the hump when you hit the weight loss wall.  Change your foods regularly, change your calories daily and vary your exercise routine.  In some cases, if you have exercised regularly, you may need a week off.  If you have given your body a break you may want to increase your intensity to jump-start the metabolic engine again.

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

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

You’ll Never Be Afraid of the Scale Again

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

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

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

Rules of safe weight loss and weight management.

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

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

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

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

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

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

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

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

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

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

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

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

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

14.) Keep a food journal.

My Diet Selections

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

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

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

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

Calories

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

Understanding How Much of What to Eat

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

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

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

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

Serving size is 4 ounces

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

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

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

 

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

Serving size is 1 cup cooked

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

 

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

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

Serving sizes;

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

Grain choices

Salad Dressings

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

Butter

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

 

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

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

Natural Sweeteners; Serving Size 1 Tablespoon

Use sparingly if diabetic

Use as needed

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

 

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

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

Make Sure Your Children Have the Best Chance to be Healthy

Healthy Kids Make Happy Kids

Are you planning to have a family with children? Are you currently raising one child or even more?  As parents we encounter family problems on a weekly and even daily basis.  Now parents face a more serious problem (a must read) American children are facing unprecedented health challenges due to the consumption of refined and processed foods.  In fact you may be the first generation of parents that will raise children that will be less healthy and have a shorter life expectancy than their parents.

Children while young may not look like they have health challenges. Not all children that eat refined or processed foods are overweight.  However, you may see other health problems develop.  Your child may be suffering from frequent ear infections, a cold or sore throat that seems to never quit go away or they may have persistent  sinus or upper respiratory allergies and infections or digestive issues such as stomach cramping, constipation or diarrhea.  This can happen when the body is nutrient deficient and can’t build a strong body or build a strong immune system. One fact you can bank on, a diet consistent in refined and processed foods will put your children at a very high risk for a future filled with adverse health problems and diseases.

The Influence of a Mothers Health

The health of a child actually begins before conception!. If the mother has been getting good nutrition and was taking care of herself,  her baby has the best chance of being born healthy and has less risk of birth defects and future childhood and adult illness. If you are in child-bearing years your health is very important for both you and your baby. Research has actually shown us that the health of the mother influences her child all through their life even through their adult years. If you are in child bearing years your health is very important for both you and your baby. Make sure you are getting great nutrition and exercising to build a healthy body for you and your child.

The Nutritional Do’s and Don’t

The nutritional needs for children are different from those for adults. As they mature and pass into adolescence there nutritional needs change again.  It’s important to make sure children are getting great nutrition to build a healthy brain, strong muscles and bones. In addition, exercise and physical activity are very important for the health of your children. They need to be involved in physical activities like soccer, baseball, gymnastics, volleyball, after school programs at your local health club or YMCA.

Make family activities a priority each week. Take walks, go on picnics, explore trails with them, and go to your nearest play ground and play,

The best way to make sure they are getting adequate nutrition is to feed them wholesome foods that build health. Vegetables, fruits, whole grains, beans, nuts and seeds are loaded with health building carbohydrates, fats, protein and powerful antioxidants and other phytonutrients.. If selecting meats use free range turkey and chicken and wild caught cold water fish like salmon, halibut, cod, Alaskan whiting,  and tuna.

Brain, skeletal and muscle-building nutrients are vital for a young body.  Healthy fats including some saturated fats are critical for brain development. The Omega family of fats are considered essential fatty acids because they are important for health and we only get them from our diet.

Omega 3 Fatty Acids

Most Americans are deficient in Omega 3 fatty acids. Salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.

Omega 6 Fatty Acids

Omega 6 fatty acids are very common in our diet and is not an issue for the average person.

What foods should be avoided or limited?

How does this affect your children?

  • “Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity, we may see the first generation that will be less healthy and have a shorter life expectancy than their parents. “American Heart Association”
  • Childhood obesity will lead to early heart disease, cardiovascular disease, high blood pressure, high cholesterol, diabetes and cancers.

Source: http://www.medpagetoday.com/PrimaryCare/DietNutrition/22525

  • Two years ago the American Pediatric Association recommended that children between the ages of 2 and 10 get screened for heart and cholesterol problems if they are overweight or their parents are overweight, have high cholesterol or smoke.
  • We are now seeing children under the age of 12 developing heart disease, high cholesterol and adult onset diabetes (type II )

Scientific Proof, we and our children are getting fatter!

·         Childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%.1,2

·         Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.5

·         Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.3,6

·         Obese youth are more likely than youth of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6

Source: http://www.cdc.gov/HealthyYouth/obesity/

Why are we having this problem?

  • Convenience has robbed us of our health. McDonald’s or Burger King on the way home is the norm. Quick foods at home are poisoning our bodies.  For example, pizza, pop tarts, sugar-coated cereals, instant flavored oatmeal, instant grits, doughnuts, pastries, white bread, chicken nuggets, French fries, tater tots, hash browns, macaroni and cheese, meals in a bag, biscuits and jelly, drive through meals, candies, etc…. are full of fat, sugar, calories and very little nutrition to build a healthy  brain or body.
  • Lack of physical activity. Our body adapts to the demands put on it, if we do not move it has no reason to give us more energy to move more or to build stronger bones and muscles. Exercise is required for a healthy body.

The Nutritional Basics for a Healthy Child A healthy diet helps children grow and learn. It also helps prevent obesity and weight-related diseases, such as diabetes. The following guidelines will help you give your child a nutritious diet:

  • Offer a minimum of 2 servings of fruits and 3 servings of vegetables a day
  • Everyone should start the day with a nutritious breakfast.
  • Choose healthy sources of protein, such as lean meat, nut, beans, lintels and eggs
  • Serve whole-grain breads and cereals because they are high in fiber
  • Broil, grill or steam foods instead of frying them
  • Avoid fast food and junk food
  • Offer water and milk or mild substitutes (almond milk) instead of sugary fruit drinks and sodas
  • Do not give in to your child demands for unhealthy foods, eventually their whining will stop and they will eat when they get hungry, as long as YOU DO NOT GIVE INTO THEIR DEMANDS. You are the parent and must take control.

Learn about your child’s nutrient requirements. Some of them, such as the requirements for iron and calcium, change as your child ages.

Source: http://www.medpagetoday.com/PrimaryCare/DietNutrition/22525

Children Resource Links

Remember you are the parent. Do not let convenience rob your children of their health. If you put healthy food in front of them eventually when they get hungry enough they will eat. They need to know you are serious and will not give in to their demands. Be STRONG!  All it takes is planning and organizing. Talk to other parents and start a local support group to share ideas on planning and organizing to make it easier to eat healthy.

I know you love your children, now you know how serious this health issue is and you can take proper action. Most parents just don’t know what to do. Use these resources to help make your children as healthy as possible so they can look forward to a healthy and happy future.  I know you can do it.

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

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

Why Are We So Unhealthy, Overweight and Obese in America?

Why do you think we have such a high prevalence of poor health and obesity in America?  I really need your feed back.  Your voice will help frame a proposal to our  legislature to make nutrition education mandatory in our schools and available to individuals and parents through community, business and church workshops.  We must make creating health and the prevention of disease and illness a priority.  It will cost much less to teach prevention than to provide health care and disease management. It will reduce the cost of health care for individuals, families, taxpayers and Corporate America.

America 's Obesity Epidemic
Obesity is Squeezing America

In the coming months we will kickoff  a campaign “Conquering Obesity” that will bring our collective voice to the public and state and federal government agencies.   If you have a passion for health and would like to volunteer, we could certainly use your support. Unless we can bring a change to our American way of life, our children being born today will begin to develop disease and illness earlier than ever before.  Please read the information below. I hope you will take part and help make Americans healthier than ever.

You can leave your comments below , email your thoughts or select your answer in my poll at http://www.conqueringobesity.net/health-survey–why-are-we-unhealthy-.html ,  feel free to select more than one answer if you think it applies, however please be serious when participating in this poll. The website is still under development.

It is our goal that families begin to understand the need for a shift to a healthy lifestyle so they and their children can enjoy a long healthy life.  To bring about the change we are working to educate and motivate individuals, families, churches and businesses on the consequences of the current health trends and the benefits of a shift to healthier lifestyle.

According to statics from http://www.americashealthrankings.org,  in 2009 the southern states and in-particular the southeastern states made up the cellar in health rankings across all states. In fact 7 of the 10 unhealthiest,  positions 40 to 50,  make up what I would consider southeastern states.  You can view the individual state rankings here.   In addition the same health monitoring organization predicts the prevalence of obesity in the United States is estimated to increase from the current level of 31.30% obese to 42.80% obese in 2018.  I am sure you can imagine where the rates of diabetes, heart disease, stroke and some cancers  are headed.  All of these negative health conditions are preventable, even if you have a genetic history for them. Lifestyle behavior will trump genetics almost 100% of the time.  Take look at some shocking health figures.

The current health trends in this country show a decrease in health and wellness across a broad spectrum of health categories. Our health care system is seeing increasing rates of serious adult diseases and health conditions occurring in America’s youth. We have children under twelve years of age developing high cholesterol, type II diabetes and hypertension. In fact the American Academy of Pediatrics recently updated their policy to recommend that children between the ages of two and ten are screened for high cholesterol if they or their family members are overweight or have experienced high lipid profiles. This has to stop.

Young adults are developing degenerative disease earlier than ever. America’s adults, in general have higher rates of heart and cardiovascular disease than most industrialized nations. Obesity is growing and diabetes is now reaching epidemic rates.

This demands and calls for an urgent paradigm shift in our culture. We must become active in our lifestyle and involved in the process of managing dietary needs for ourselves and our families.  If your heritage is from the African-American or Hispanic culture you should be alarmed, the rates of obesity and it’s related diseases and illnesses are even higher for you.

We must change how we live. It has to start today. Every mother and father should make sure you are feeding your children healthy foods and providing  them the opportunity for an active lifestyle.  Please join us in our efforts to change the landscape of America’s health. Every journey begins with one step. Please take yours today and lets walk together on the journey to a healthy and vibrant life.

Wally’s Daily Dose

The Unhealthiest 14 States

Florida 36
North Carolina 37
Missouri 38
Texas 39
Arkansas 40
Kentucky 41
West Virginia 42
Georgia 43
Tennessee 44
Nevada 45
South Carolina 46
Louisiana 47
Alabama 48
Oklahoma 49
Mississippi 50