15 Rules of Healthy Living for Optimal Health

Exercise Is Vital To Health

Following these suggestions will optimize your health potential! Healthy living should be a family goal.

  1. Remove all unnatural sources of sugar from your life.  (Table sugar, brown sugar, HFCS, corn syrup, confectioners’ sugar, maple syrup, etc…) Sugar acts as a poison that causes inflammation to our arteries and veins leading to heart disease, atherosclerosis and of course diabetes. Sugar in natural live foods does not have this effect.
  2. Remove all refined and processed foods from your life.  (most boxed or canned flour based products)  Breads, pastas and cereals should be organic whole grain selections. Refined flours (those that say enriched, bleached, flour, wheat flour, bromated, multigrain and unbleached are refined) have the same effect on the body that added sugars do because they are simple carbohydrates and are absorbed into the body as blood sugar very quickly leading to the same disease potential and weight gain. These types of grains can get you into a vicious cycle of wanting to eat more and more of them.  It becomes a carbohydrate addiction that can be hard to break!
  3. Replace frying with sauteing, baking, grilling or broiling.  Use olive oil or coconut oil.
  4. Replace flour based foods with “Whole Grain” choices.  (first ingredient in the list should say whole grain)
  5. Eat foods as close to nature in their raw state as possible (fresh or frozen).  If you must eat canned vegetables please rinse well.

    Veggies Are a Part of Healthy Living
  6. Eat a diet rich in variety. Include as many colors of vegetables (70% of your diet should be vegetables and fruits) fruits and grains, nuts and seeds every day. Limit nuts and seeds to 1 to 2 oz. per day.   Aim for 6 to 9 servings of vegetables per day and 3 servings of fruits per day.
  7. Limit saturated fats and totally eliminate trans fats from your diet. Include polyunsaturated and monounsaturated fats which are very healthy for you in moderation.  Olive oil is a monounsaturated oil and most nuts contain a good source of monounsaturated oils. The Omega 3 Polyunsaturated oils come from walnuts, chia seed, flax seed and cold water fish such as salmon, sardines, trout, halibut and cod.  Chia seed and ground flax seed is the best sources of vegetative Omega 3 Fatty Acids however you also get them from other vegetables and fruits like winter squash, broccoli and strawberries.  Flax seed also provides lignans which may help prevent certain types of cancers.
  8. Eliminate or reduce the intake of animal proteins. According to the China Study (the longest running nutritional health study every conducted) the intake of animal protein that exceeds more than 10% of our daily protein intake leads to the potential activation of cancer causing genes. In addition the over consumption of animal foods can cause obesity, heart disease and diabetes in some individuals.  Interestingly the consumption of plant proteins had no negative effect on genetic expression.
  9. Eliminate dairy products (cheese, milk and creams) from your daily diet. Replace with Almond milk or Rice milk.   I do not consume dairy products and do not recommend them. There are healthy dairy alternatives to choose from.
  10. Get plenty of water every day, 80 ounces over 24 hours. Hydration is very important to health and assist in the removal of toxins and from the body. It is required in every metabolic activity. If you are ill, exercise intensely or sweat profusely you will need additional water.  A good rule of thumb is 1/2 ounce of water per pound of body weight.
  11. Supplement your diet with a good whole food supplement that addresses the key areas of nutrition required for vibrant health. (ask for our suggestions)
  12. Move more every day. Exercise is very important in delivering the nutrients we consume to every cell  in our body and primes the lymph system pumping toxins out of our bodies. In addition exercise increases our metabolic rate helping to burn more calories (weight-loss) and will increase our bodies’ efficiency in using utilizing oxygen, increasing our overall fitness level.  To lose weight and build health we need to have a minimum of 60 minutes of moderate exercise 5 days per week.
  13. Get a minimum of 20 minutes of fresh air and sunshine daily.
  14. If you smoke, quit.
  15. Limit or eliminate caffeinated and alcoholic beverages from your diet. If you must drink limit them to no more than one alcoholic beverage per day for females and 2 for males.  Other than red wine there is not enough nutritional value in alcoholic beverages to include them in your diet. They actually rob your body of nutrients.  I do not recommend alcoholic beverages.

Wally Bishop C.N.C.

WebND

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

Do You Have Chronic Inflammation? Prevent It!

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: 200 to 400 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
  • Renew: 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
  • 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.

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.

Everyday Super Foods You Should Be Eating

Super Foods For Your Health!

We always hear about a number of exotic foods with super food status; however they are not always easy to find and if you can find them the cost may be prohibitive.  I could list many everyday super foods, however for the sake of brevity, let’s look at  10 of the most nutrient dense everyday super foods that are very available  in most grocery and or healthy oriented food stores, such as Whole Foods and Earth Fair. Again this my opinion, I could make a list of at least a few dozen foods with super healthy potential. When possible select organic foods.

Swiss chard

Swiss chard is very rich in a broad spectrum of nutrients.  Chard belongs to the same family as beets and spinach and shares a similar taste profile: it has the bitterness of beet greens and the slightly salty flavor of spinach leaves. Chard is truly a nutritional superstar. It can be used just like spinach. Use the tender smaller leafs raw in salads. You can wilt, steam or boil the larger leafs so they are tender. On the larger leafs remove the stalk center, it can be a little tougher. Learn more about Swiss chards many health benefits.

Butter Nut Squash (winter squashes)

If you have never tried this vegetable you have really missed out on a very nutrient rich and very tasty vegetable. Although there are many different types of winter squash such as spaghetti, delicata, hubbard, sweet dumpling, acorn and butter cup, the butter nut is one of my favorites. It tastes very much like a sweet potato however it has much less sugar content.  For those that need to watch their blood sugar it is an excellent choice. Winter squash is as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid. Winter squashes offer many health benefits and are very easy to store. Learn more here.

Spinach

Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. (Many of these substances fall into a technical class of flavonoids known as methylenedioxyflavonol glucuronides.) Glucuronides are a very important part of our detoxing pathways. The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.  Click here for more data about spinach

Broccoli  (cruciferous family)

Broccoli is a great addition to our diets. It can bet enjoyed raw or cooked. Broccoli is a powerful anti-inflammatory and detoxing food. Most vegetables are not considered to be good sources of omega 3 fatty acids however broccoli has enough of them that it can give you the many health benefits of omega 3 fatty acids. Broccoli contains compounds that are necessary for our body’s detoxing pathways. In addition it is rich in many vitamins, minerals, fiber and phytonutrients. Many studies have shown broccoli to give protection against cancers and it can help in the metabolism of vitamin d due to its high content of vitamin k. Learn more about broccoli here.

Avocado

Although avocados are very creamy due to its abundance of heart healthy monounsaturated fats, it is also a very rich source of fiber, vitamin k, potassium, folate, vitamin b6, vitamin c and cooper. It is also very rich in antioxidants. Avocados may offer a delicious dietary strategy for the prevention of oral cancer. Phytonutrients in Hass avocados, the most readily available of the more than 500 varieties of avocados grown worldwide, target multiple signaling pathways, increasing the amount of free radicals (reactive oxygen species) within pre-cancerous and cancerous human oral cell lines, that leads to their death, but cause no harm to normal cells. ? Semin Cancer Biol. 2007 May 17. Earlier research by UCLA scientists also indicates that Hass avocados may inhibit the growth of prostate cancer as well. When analyzed, Hass avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids, and the avocado also contained significant quantities of vitamin E. J Nutr Biochem. 2005 Jan;16(1):23-30. Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

Strawberries

Strawberries are the most popular fruit in the world and it’s not just due to its wonderful unique flavor. Strawberries are rich in many nutrients and phytonutrients including vitamin c, manganese, fiber, iodine, potassium, folate, vitamin b2, vitamin b6, vitamin b5 and are source of omega 3 fatty acids. Strawberries’ unique phenol content makes them a heart-protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one. Learn more about strawberries here.

Dark Chocolate

I am a chocolate nut, really I am. I am so glad dark chocolate is so healthy. Dark chocolate is one of the richest sources of flavonoids and has one of the highest antioxidant ratings of any foods. Dark chocolate also contains another compound, epicatechin, which research shows to be a powerful cellular stimulator of protective compounds which may be prompting the cells to defend themselves. It is richer in antioxidant power than green tea and red wine.  Dark chocolate provides brain protection, heart protection, lowers blood pressure, improves skin health and bone health and is anti-inflammatory.  Dark chocolate and or raw cacao has much less caffeine than coffee or tea. With all the protection of dark chocolate you still need to be aware of the calories. Also the chocolate found in candies, ice cream and other food preparations may not offer the same health benefits. Chocolate with added sugars is unhealthy. Look for 100% organic dark chocolate or raw cacao.  I am not saying eat all of the chocolate you want, it is high in calories, however consumed correctly it is awesome for your health!

Do not consume milk when eating chocolate; it may interfere with nutrient absorption. The fat in chocolate comes from cocoa butter and is made up of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fat. You may know that saturated fats are linked to increases in LDL-cholesterol and the risk for heart disease. But, research shows that stearic acid appears to have a neutral effect on cholesterol, neither raising nor lowering it. Although palmitic acid does affect cholesterol levels, it only makes up one-third of the fat calories in chocolate. If you really want to know all the benefits of chocolate read my friend David Wolf’s book “Naked Chocolate”.

Nuts & Seeds

Nuts and seeds improve brain health, heart health, reduce high cholesterol, and are anti-inflammatory, can be high in antioxidant value and provide detoxing power. Nuts and seeds are very rich in fiber, minerals, phytonutrients, and heart healthy oils and can be a rich source of antioxidant power. Nuts and seeds can be used and eaten in a variety of ways, such as a snack or in salads and turned into nut butters. You will find them raw and roasted. Raw is better if you are looking for optimal nutritional intake. Many people soak their nuts before eating to remove the external protein coating that can make digestion a little more difficult for our bodies. Nuts and seeds are very satiating and help curb hunger. In fact many studies have shown that people who regularly consume 1 to 2 ounces of nuts and seeds per day seem to lose weight and keep it off.

Nuts and seeds contain mostly monounsaturated oils and smaller amounts of polyunsaturated oils.  Walnuts and flax seeds (must be ground before eating) contain a large percentage of anti-inflammatory omega 3 fatty acids.  Sunflower seeds are a rich source of many vitamins and minerals.  Brazil nuts contain several times the DRI of selenium, a very powerful antioxidant mineral with anti-cancer properties. Pumpkin seeds are an equally healthful choice with ¼-cup of kernels boasting more than twice the omega-3 of a four-ounce serving of salmon while being an excellent source of magnesium. While the Flax seed has long been recognized as a very popular health food, the Chia seed is now being recognized for its high nutrient content, in particular an excellent source of omega 3’s.   Almonds are a wonderful source of copper, magnesium and phosphorous and 6 grams of protein per one-ounce serving. The June 2004 issue of the Journal of Agriculture and Food Chemistry reported that pecans contain the highest antioxidant capacity of all nuts.

Researches revealed that people who regularly consume nuts have lower risk of cardiovascular disease. The Iowa Women’s Healthy Study found that women who include nuts at least 4 times a week on their daily diet are 40% less likely reduce the risk of heart attack.  A study conducted by Harvard School of Public Health and Loma Linda University yielded very similar results. Naturally, the health benefits are not only exclusive to women, in a 2002 research in Physician’s Health Study of male participants, the findings showed that men who consumed nuts regularly 2 or more times per week had reduced the risks of heart attack.

The famous Seventh Day Adventists study followed more than 30,000 church members over a 12-year period. The results showed that even in this healthy-living, largely vegetarian group, those who ate nuts at least five times per week cut their risk of dying from coronary heart disease (CHD) by 48 percent, compared with those who ate nuts less than once weekly. They also cut their risk of a nonfatal heart attack by 51 percent.

In a study involving more than 3,000 African-American men and women, those who consumed nuts at least five times a week cut their risk of dying from CHD by 44 percent, compared with those who ate nuts less than once weekly.

The results of the 14-year Nurses’ Health Study—which involved more than 86,000 women—indicate that women who consume more than five ounces of nuts weekly will cut their risk of CHD by 35 percent, compared with those who eat less than one ounce per month.  And, the 17-year Physicians’ Health Study involving more than 21,000 men found that those who consumed nuts at least twice a week cut their risk of sudden cardiac death by 53 percent, compared with those who rarely ate nuts.

Just remember nuts and seeds are high in calories due to the abundance of heart healthy oils, be careful to not over consume them.  Because of their wide array of nutrients it is better to include a variety of them in your dietary routine.

The Allium Family

Garlic, onions, leeks and chives contain flavonoids that stimulate the production of glutathione, one of the body’s most powerful antioxidants. Glutathione enhances elimination of toxins and carcinogens, putting the Allium family of vegetables at the top of the list for foods that can help prevent cancer.  For maximum nutritional value mash, mince or chop them and let sit for 5 minutes before consuming. This allows air to activate some of the healthy compounds they contain.

Here are just a few benefits from members of this family. Lowers total cholesterol (but raises HDL—”good”—cholesterol), lessens the risk of atherosclerosis (hardening of the arteries), lowers blood pressure, reduces the risk of blood clots (cause of the majority of strokes and heart attacks), destroys infection-causing viruses and bacteria, reduces the risk of certain cancers, in particular, stomach cancers, produces more “natural killer” cells in the blood to fight tumors and infections, helps fight against neurological diseases such as Alzheimer’s and enhances detoxification by reducing toxins.

Sprouts

Sprouts are edible seeds that are germinated. Most seeds, nuts, pulses, beans and grains can be sprouted. Sprouted alfalfa, broccoli, chickpeas, kidney beans, fenugreek seeds, wheat and barley are popular for their medicinal and nutritional properties. The many health benefits of sprouts result from the process of sprouting and the composition of sprouts. Sprouts can add a nutty and earthy flavor and a crunchy texture to salads and sandwiches.

Sprouts are a rich source of antioxidants, vitamins A, C and E and are a good source of selenium. They also contain calcium, phosphorous, magnesium, iron, zinc, folate and vitamin B. They are low in sodium but high in potassium. Sprouted legumes like peanuts, soy beans and peanuts have complete proteins. They are a good source of fiber and are rich in life promoting enzymes, oxygen and chlorophyll.  Do not underestimate the health promoting properties of these wonderful, raw life giving foods.

For optimal health there are many very healthy commonly available foods you should make a part of your diet.  Variety is the key. Be adventuresome with the foods you select. Try something new! There are hundreds of healthy vegetables, fruits , beans, grains and nuts and seeds to enjoy.  Eat healthy, eat a variety and enjoy them with friends.

Healthy Wishes,

Wally Bishop C.N.C.

www.webnd.com

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

How Important Is Your Health To You?

Enjoying Life

I must ask you this question. Have you thought about what limitations your current state of health has placed on you? Does your current state of health allow you the luxury of a walk around the lake or park without thinking “are my knees going to hurt or I am not sure I can make it, I’ll be to tired.”  What about taking a 3, 4 or even 6 mile hike in the mountains? The real question is, when it comes down to living life the way you would like to, can you?  If you can’t are you willing to do something about it?

As I look back on my life 5 years ago it was very limited.  My joints ached and walking more than a few hundred feet without looking for a resting spot was impossible. I had to sit on the sidelines and watch my grandchildren play without me.  This was torture.  My wife loved to hike and camp, sadly she had to give it up because I couldn’t.  She didn’t want to go without me.  I love college football, however going to the games was pure misery. This is no longer the case. My body allows me the luxury to do almost anything I would like to do at my age of 54.  If you really want more from your body continue reading. If not,  hopefully you are in great health and do not need this information.

If you want your body to be a magnificent vessel allowing you to have an active and fun life, it’s never to late. Our bodies are amazingly and wondrously made. God provided our bodies with an innate drive for health. Regardless how badly we poison our bodies they continue to fight to live.  If we give our bodies some help they can recover and give us the freedom to really experience life physically the way we desire.

OK, so let’s get right to the point of this blog. How to go from a state of  poor health, illness or even disease to better health, very little illness or even reverse disease.  We are each metabolically and genetically unique. In addition, the exposure to external influences  such as stress, nutritional deficiencies, environmental toxins, injuries, smoking, alcohol and drug intake have a total combined effect that can limit each persons health potential.  For example, If someone suffered an injury in a car accident and had broken their ankle, their ability to do an extreme hike may be limited however they may be able to comfortably do a moderate hike.  Regardless of your current health condition it can always improve.

In addition to the rules below,  learn to live within your energy/calorie budget. If you do not eat enough calories your body will be lacking very important nutrients needed to produce energy and build and repair your body. If you eat too much you will gain weight and open the door for other weight related health issues.

16 Rules of Healthy Living

Following these tips will help in your achievement of optimal health and wellness

  1. Remove all unnatural sources of sugar from your life.  (Table sugar, brown sugar, HFCS, corn syrup, confectioners’ sugar, syrup, etc…) Sugar acts as a poison that causes inflammation to our arteries and veins leading to heart disease, atherosclerosis and of course diabetes. Added sugars upset our normal hormonal balance and lower our immune system. Sugars in natural live foods does not have this effect.  Look for products made with stevia or xylitol. You can also use these as sweeteners at home.
  2. Make changes slowly to your lifestyle. You are more likely to be successful at making the positive changes stick by make change slowly.
  3. Remove or limit all refined and processed foods from your life.  (most boxed or canned flour based products)  Breads, pastas and cereals should be organic whole grain selections. Refined flours (those that say enriched, bleached, flour, wheat flour, bromate, multigrain and unbleached are refined) have the same effect on the body that added sugars do because they are simple carbohydrates and are absorbed into the body as blood sugar very quickly leading to the same disease potential and weight gain. These types of grains can get you into a vicious cycle of wanting to eat more and more of them.  It becomes a carbohydrate addiction that can be hard to break!  Learn the foods with the lowest blood sugar impact at this site. It will teach you everything you need to know about the blood sugar impact of particular foods.
  4. Replace frying with sauteing, baking, grilling or broiling.  Use  olive oil, canola oil, peanut oil or coconut oil.
  5. Replace flour based foods with “Whole Grain” choices.  (first ingredient in the list should say whole grain)
  6. Eat foods as close to nature in their raw state as possible (fresh or frozen).  If you must eat canned vegetables please rinse well.  Strive for 70% raw foods and 30% cooked.
  7. Eat a diet rich in variety. Include as many colors of vegetables (70% of your diet should be vegetables and fruits) fruits and grains, nuts and seeds every day. Limit nuts and seeds to 1 to 2 oz. per day due to calories.  The daily consumption of nuts drastically reduces the risk of heart disease.  Add ground flax-seed to your diet, 2 tbsp. daily to make sure you get plenty of Omega 3 fatty acids. These are essential for heart health, pain reduction, hormone regulation and nerve health.
  8. Limit saturated fats and totally eliminate trans fats from your diet. Include polyunsaturated and monounsaturated fats which are very healthy for you in moderation.  Olive oil is a monounsaturated oil and most nuts contain a good source of monounsaturated oils. The Omega 3 Polyunsaturated oils come from walnuts, flax-seed and cold water fish such as salmon, sardines, trout, halibut and cod.  While sardines and salmon are the best animal sources of Omega 3 fatty acids, ground flax-seed is the best sources of vegetative Omega 3 Fatty Acids and in my opinion the best source for it daily.  Flax seed also provides lignans which may help prevent certain types of cancers.  Omega 6 Polyunsaturated fatty acids are very prevalent in our vegetables and are seldom deficient in our diet. You need extra Omega 3 to balance the ration to a 2 to 1 Omega 6 to Omega 3. Your SATURATED FAT intake should not exceed 10% of your calories. Example a 2,000 calorie intake should have no more than 200 calories from saturated fat. At 9 calories per gram of fat that would mean you should limit your intake of saturated fat to less than 22 grams per day.  3.5 ounces of cheddar cheese has 21 grams of saturated fat, 3.5 ounces of cream cheese has 28  grams.
  9. Eliminate or reduce the intake of animal proteins. According to the China Study (the longest running nutritional health study every conducted) the intake of animal protein that exceeds more than 10% of our daily protein intake leads to the potential activation of cancer causing genes.  Interestingly the consumption of plant proteins had no negative effect on genetic expression. Study after study showed that by increasing the intake of casein (milk protein) in the diet to more than 10% of the protein daily intake over longer periods of time the casein activated cancerous genes allowing them the potential to express as disease. When the casein was reduced to less than 10% of dietary intake the cancer promoting gene was turned off and would not express itself. Personally I do not recommend animal proteins. If meat must be consumed then cold water fish such as salmon, halibut, cod, steelhead trout and sardines are the preferred choice.  However understand that you raise your risk of higher mercury levels along with other excito-toxins in older and larger fish such as swordfish, shark and tuna.
  10. Eliminate dairy products (cheese, milk and creams) from your daily diet. Replace with Almond milk or Rice milk. The casein protein in dairy milk is very hard to digest and stays active in the body causing the body’s PH to become to acidic. This causes the body to leach calcium from bones and teeth to lower the PH to a health promoting level. The leaching of the calcium from bone is a leading cause of osteoporosis. I do not consume dairy products and do not recommend them. There are healthy dairy alternatives to choose from.
  11. Get plenty of water every day, 80 ounces over 24 hours. Hydration is very important to health and aids in the removal of toxins and from the body. Water is required in every metabolic activity. If you are ill, exercise intensely or sweat profusely you will need more water.  A good rule of thumb is 1/2 ounce of water per pound of body weight.
  12. Supplement your diet with a good whole food supplement that addresses the seven key areas of nutrition required for vibrant health. (ask for our suggestions)
  13. Move more every day. Exercise is very important in delivering the nutrients we consume to every cell  in our body and primes the lymph system pumping toxins out of our bodies. In addition exercise increases our metabolic rate helping to burn more calories (weight-loss) and will increase our bodies’ efficiency in using utilizing oxygen, increasing our overall fitness level.  To lose weight and build health we need to have a minimum of 60 minutes of moderate exercise 5 days per week.
  14. Get a minimum of 20 minutes of fresh air and sunshine daily.
  15. If you smoke, quit.
  16. Avoid or cut caffeinated and alcoholic beverages from your diet. If you must drink limit them to no more than one alcoholic beverage per day for females and 2 for males.  Other than red wine there is not enough nutritional value in alcoholic beverages to include them in your diet. They actually rob your body of nutrients.  I do not recommend alcoholic beverages.

Healthy Wishes,

Wally Bishop C.N.C.

Nutritionist