I Ignored the Elephant in the Room, Please Don’t!

This Doesn't Have to Happen But Can If You Ignore It!
This Doesn’t Have to Happen But Can If You Ignore It!

This article doesn’t apply to every over weight person.  But it might be just for you.

When I was at my heaviest weight, 450+ pounds I knew I was fat, that was obvious but I kept telling myself I am not really that big, I carry my weight well.  No one has said anything to me about my weight other than my doctor occasionally suggesting gastric bypass surgery but no other remedies. My friends still like me! Sure my knees and ankles hurt and I have trouble finding chairs to sit in but that was normal for me. Going from overweight to obese to super obese was normal for me as much as I hated it.  Over time the weight increased slowly without me noticing what was really happening, or was I just ignoring the elephant in the room. I guess I just learned to adjust my life around it instead of confronting it.

And them boom! My doctor hit me with the “D” word one day! I was now diabetic. I can’t tell you what a shock that was to me. I really thought I can stay this large and live to 90. The reality in my world was fantasy not fact or anywhere close to real. In fairness he did tell me at some point I would become diabetic but I chose to not believe him. Why should I? He hasn’t seemed concerned about my weight and other than high blood pressure and arthritis I wasn’t dying. I had ignored the elephant in the room for years. Now the elephant was looking me straight in the face and was demanding my attention.  OK, I thought, so what I have diabetes, millions do. (more denial) He prescribed the medication told me how to take it. I had the prescription filled and went home with the intentions of taking the medication………until I read the side effects! Wow, that woke me up from a deep obese hibernation.  The last symptom and most compelling of phrases hit me. It said so innocently “MAY CAUSE DEATH”! How is death a symptom? Death is finality, the end, the exit of breathing and smiling and laughing and life! The elephant in the room was raising his trunk and sounding a loud roar of warning. If the pills didn’t kill me my current condition would. I kept ignoring him for years and now I had to deal with him.

Any time we talk about weight challenges it can be difficult because we as overweight people can be easily embarrassed. It’s very personal. There is a stigma attached to our situation. However, let’s face it, no one grows up aspiring to be overweight or obese.  I certainly never intended to be this heavy and kept trying to pretend it didn’t matter if I was so heavy. But to my health and quality of life and those that loved and cared about me it did matter.

Stop ignoring the elephant in the room. He will eventually get your attention if you don’t. Acknowledge his presence then do something to get him out of the room.

Begin by taking a good long look at yourself in a full length mirror while absolutely butt naked (southern term). Take it all in and say today this is me. Accept this is you, today. If you need to cry, shout, fuss and get on your pity pot for about 10 minutes. Then get pissed off and angry that you allowed this to happen. No one else did it to you, you did it through choices you made.

Now, what isn’t your fault is a lack of healthy dietary and lifestyle knowledge. I had no clue how to eat healthy or live healthy. I was depending on my doctors to give me the knowledge to prevent or fix my situation. They didn’t have it.  If something isn’t working it’s our responsibility to seek out the knowledge to fix it or improve it.

How to get ride of the elephant!

  • Acknowledge him
  • Educate your self about healthy foods and food to avoid.  This blog is a great place to get this knowledge!
  • Fill your days with an abundance of highly nutritious foods, herbs and spices!
  • Stay active everyday by exercising and enjoying physical activities like walking, swimming and cycling.

My elephant was over 200 pounds of fat, diabetes, high blood pressure, sleep apnea, arthritis, etc.. and today he is gone!

Your NutriBullet, your juicer, your healthy diet and your legs are your ticket to a healthy body, mind and spirit.

Eat healthy, keep moving, make people laugh, be of service when possible, be grateful for everything and your elephant will become a picture of health!

I have gone from fat to fit and you can to!!

I conquered Paris Mountain!
I conquered Paris Mountain!

 

 

 

 

 

 

 

 

 

 

 

 

Healthy Wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

 

 

 

 

 

My Ride to Remember! Cycling 256 miles in 3 Days

The Finish Line!! 100 miles on Day 3 and 256 miles in 3 days!!
The Finish Line!! 100 miles on Day 3 and 256 miles in 3 days!!

The word grateful really doesn’t begin to express how I feel most days now. I have been blessed to have overcome the bondage of obesity and its health problems like diabetes, arthritis and sleep apnea and from being paralyzed for a few months to a life of health and fitness.  It is not often you get the opportunity to get a do over in life or as golfers say “take a Mulligan”! God has given me two and everyday when I wake up he gets my praise and thanks for giving me the courage and strength to fight through these two beast’s.

Losing weight is about acceptance of what caused the issue, (you are not moving enough and eating the wrong foods) dietary and lifestyle knowledge, planning and patience with yourself. Overcoming paralysis is all about having the drive, heart and courage to overcome and move again.  It’s hard to have patience when your legs and hands no longer work.  In both cases you have a choice, do nothing and accept what is happening or change your situation. I was tired of being 450 pounds and I beat that beast!  Then, four years ago I was struck with Guillian Barre Syndrome a form of paralysis.  It took me a year to be able to exercise vigorously again.

There was a period in my life when I really didn’t want to live anymore. I couldn’t get the weight off and couldn’t see that I had a greater purpose waiting once I got through these life challenges. That was over eight years ago and now I just rode a bicycle over 250 miles in 3 days!! I never could have dreamed I would have accomplished this a few years ago.

Special thanks to Lewis McWhite my Vive Team Partner and Jason Leslie my trainer.

This was a special event from a personal perspective,

A Ride to Remember is a ride across South Carolina to raise awareness and funds for the Alzheimer’s Association of South Carolina. Even though this was a cycling event with over 220 cyclist, it was a very special Ride to Remember for me! The three days were fun, yet at times difficult, at times wet and sweaty. We visited small towns all across South Carolina and got to meet and enjoy local residents.

And yes, with this many miles and this many cyclist all types of issues arise. A multitude of flat tires, crashes, broken bikes but never broken spirits. All types of bikes from very expensive to not so expensive, tandem’s (2 people on a bike), vintage bike’s (older bikes) and a bike that looked like a large-scale version of a soap box derby car! If it had 2 wheels and a seat you might have seen it.

Doing an event like this has a feeling of camaraderie and you get this feeling in your gut that you are about to do something special. For some cyclist riding this distance is not a challenge but for many it is their first time doing this kind of distance for 3 days in a row and completing it is very special.  I made many new friends some of which may last a life time. But this journey was special and gave me much more!

You can do anything if you are willing to put in the effort and dedication required to earn it. Most things worth having can’t be bought, they must be earned. Just like respect, integrity, honor, reputation etc… they are earned. Your age doesn’t matter, your gender, race or religion doesn’t matter. The only thing that matters is if you are willing to earn it.

Never in a million years……More coming!

 

Healthy Wishes

Wally Bishop C.N.C.

Vive

@WallyBishopCNC

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

 

 

Love Your Heart So It Can Love Even More!

Heart in handsThe lifestyle you live has the biggest impact on your heart health. Even if heart disease runs in your family you can trump those genetics by adopting a heart healthy lifestyle!

First know that cholesterol is not the enemy, your body actually makes 800 to 1500 mgs of cholesterol daily! Your hearts enemies are foods that cause systemic inflammation in your arteries forcing cholesterol to be used to patch and repair vascular sores. These foods are prevalent in the American diet.

What you are about to read should make you run in your kitchen and fire up a salad, smoothie or Vive. Did you know that a plant-based diet has been shown to significantly reduce the risk of and even reverse heart and cardiovascular disease?  You can listen to Dr. Dean Ornish and some of his patients at this link. http://www.youtube.com/user/DrDeanOrnish

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

In about a day your heart beats 100,000 times pumping around 2000 gallons of blood to 100 trillion cells through 60 thousand miles of blood vessels.  Every time I  think of that it amazes me!

The heart is not just an organ, it is also a muscle.  The heart requires a lot of energy and quality nutrition to keep it healthy.  Your heart is a very unique organ and unlike other organs and muscles, it does not become fatigued. It only stops when oxygen is no longer available.

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

Because of the great energy requirements put on the heart, nutrition is very important.  Vitamins, minerals, essential fatty acids, enzymes and antioxidants are super important for heart health.

  • Plant based foods provide a bounty of nutrients and antioxidants the body needs for great heart health.
  • Studies show Nuts and seeds consumed daily reduce the risk for heart disease. They are anti-inflammatory and a good source of Vitamin E, which, is very important for cell membrane health and is also an antioxidant.
  • Omega 3’s from Salmon, sardines, ground flax seed and walnuts reduce inflammation and keep blood platelets from sticking, reducing the risk for cardiovascular disease
  • Antioxidants in fruits and vegetables reduce inflammation and protect the heart from free radical damage.  The greater the volume of oxygen is needed in a cell to make energy, the higher the potential for free radical damage.  The heart is a big air and fluid pump.  So antioxidants are even more important for the heart muscle.
  • Magnesium is very important for heart health because it helps blood vessels relax, potentially reducing blood pressure, which, if high, can damage the heart.
  • B Vitamins are critical for preparing foods for the conversion to energy.
  • B12, Folate and B6 are critical to reduce the protein homocysteine from accumulating in our tissues. Homocysteine causes cellular damage to the heart and blood vessels and heavily associated with heart disease.
  • Iron, B12, Vitamin C and Folate are important to make healthy red blood cells and blood vessels.
  • Vitamin E from food and Co-Q10 from foods are important heart protectors.

 

Some of the best foods for heart health are:

  • Nuts and seeds (walnuts, almonds, pumpkin seeds, sunflower seeds, pecans)
  • Avocado
  • Dark chocolate
  • Leafy greens (spinach, kale, collards, mustard greens, turnip greens)
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Cauliflower
  • Bananas
  • Bell peppers
  • Hot peppers
  • Tomatoes
  • Beans (pinto, garbanzo, black)
  • Lentils
  • Pomegranate
  • Blueberries
  • Goji Berries
  • Strawberries
  • Raspberries
  • Salmon
  • Sweet Potatoes
  • Amaranth
  • Buckwheat
  • Oats
  • Quinoa
  • Wild rice

Heart Health Destroyers

Sadly the American diet is the perfect diet if you want poor heart health. It is rich in sodium, sugar and bad fats and low in nutrient rich foods like vegetables, fruits, beans, nuts and seeds and whole grains, which promote health.

If you love your heart it would be best to avoid or limit these foods in your diet. These foods are health destroyers!

  • Foods high in saturated fats and cholesterol (meats, processed meats, eggs, cows milk and cheese)
  • Processed meats
  • Foods high in sodium
  • Foods high in sugars particularly added sugars such as (refined sugar, corn syrup, high fructose corn syrup, confectioners sugar, brown sugar etc..)
  • Fried foods
  • Flour based foods (includes breading on fried foods, cookies, crackers, cereals, pastries, breads, pasta) Flour can turn to blood sugar as quickly as table sugar.
  • Excess sugar is a powerful risk factor in your diet because it creates inflammation and sores in your arteries, which forces your body to use cholesterol to repair them. This makes arteries stiffer creating more sores or tears requiring more cholesterol.  It’s a vicious cycle that accelerates heart and vascular disease, diabetes, high blood pressure and obesity.

Other Heart Health Factors

  • Stress is a killer! It creates hormonal changes that raise blood pressure, cause obesity and eventually damage your heart.
  • A lack of exercise let’s muscles atrophy, becoming weaker. Your heart and blood vessels are muscles and need exercise to be in top health.
  • A lack of sleep creates systemic stress putting additional stress on your heart.
  • Cigarettes destroy your blood vessels and lungs. Both are critical for your heart to be healthy.
  • Limit alcohol to no more than 3 drinks per week.

Summary

Having 2 smoothies a day filled with every color of vegetable and fruit, nuts and seeds is going to get you on the right track for great heart health.

  • Have Vive twice per day to make sure you are getting the heart healthy nutrients you need.You can add Vive to smoothies and make them even better!
  • Avoid added sugars; the healthiest sweeteners are stevia and raw honey.
  • Reduce your intake of animal fats
  • Make your diet mostly vegetables, fruits, beans and nuts and seeds and limited low glycemic whole grains
  • Exercise daily
  • De-stress by exercising, enjoying friends and laughing!
  • Reduce your salt intake to 1300 mgs per day to reduce blood pressure.
  • Drink plenty of clean water
  • Get at least 7 to 8 hours of sleep nightly

Happy healthy eating!

Wally Bishop C.N.C

Vive Developer

Sources

http://ajcn.nutrition.org/content/78/3/544S.long

http://www.ncbi.nlm.nih.gov/pubmed/11832674

http://www.youtube.com/user/DrDeanOrnish

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

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Quercetin A Powerful Antioxidant

Blueberries contain Quercetin and Vive has Blueberries and Quercetin!
Blueberries contain Quercetin and Vive has Blueberries and Quercetin!

You may have never heard of quercetin, many people haven’t! Quercetin offers many health benefits.

Quercetin is excellent for calming the immune response from allergies in our body! It reduces histamine.

Quercetin is a plant-derived antioxidant in the flavonoid family that is naturally occurring in blueberries, blackberries, cherries, apples, onions, kale and sweet potatoes and other foods. Quercetin is commonly found as a supplement and used in many supplement products. Quercetin has been linked to supporting the immune system, clearing excess congestion, supporting bone health, and may aid in fighting mild allergy problems. Quercetin has anti-histamine effects just like the over the counter anti-histamines but without the negative side effects.

Weight Control and Anti-inflammatory Effects

Quercetin is also used in some weight control programs. It may help reduce weight by interfering with the absorption of sugar from the diet.  Quercetin, like other flavonoids, is an antioxidant that travels throughout the body removing harmful free radicals. Studies have also shown that quercetin may also be a potential solution to cardiovascular disease, a leading cause of death in the United States. Being anti-inflammatory it also may provide relief from joint and muscle pain. Being a powerful antioxidant it may also protect the brain from oxidation damage reducing the risk of brain disorders.

Athletic Potential

  • A preliminary study by the University of South Carolina showed that taking quercetin twice a day improved endurance and oxygen capacity in active men and women. Other studies at the University of Pepperdine and Appalachian State University have shown similar results. This improvement in athletic ability is thought to be because quercetin has a positive effect on mitochondria, which are the cells energy producers.  It also reduce the inflammation caused by the effects of exercise thus assisting in recovery.

Heart disease

  • Quercetin may benefit those with heart disease. Quercetin inhibits the proliferation and migration of aortic smooth muscle cells, inhibits platelet aggregation, improves the health of the endothelium and protects vascular endothelial cells against oxidative and proinflammatory insults. Ingestion of onion soup high in quercetin inhibits platelet aggregation and essential components of the collagen-stimulated platelet activation pathway in man: a pilot study. Br J Nutr. 2006. School of Animal and Microbial Sciences, University of Reading, Whiteknights, Reading, Berkshire, RG6 6AL, UK. Those who consume a diet rich in quercetin containing foods may have a reduced risk of cardiovascular disease.

Sources: http://www.raysahelian.com/quercetin.html,  http://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&term=quercetin%20inflammation

Vive!™ not only contain 250mg’s of quercetin per serving but also includes foods like apple and blueberries that contain quercetin in them.

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer

www.viveshake.com

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.

This product has not been evaluated by the FDA and is not used as a cure, treatment or diagnosis for any disease or illness.

Are You Holding You Back?

one legged bikerBefore you read this I want to share with you that God has given you the amazing strength to pull yourself up from the depths of depression and hopelessness to a life of glorious health. You just have to want it and be willing to put in the effort. There are many true stories of true hero’s that have overcome huge obstacles to achieve greatness. I want to share with you an event I recently experienced that really inspired me. I hope it does you as well.

I Could Not Believe My Eyes!

Two weeks ago while riding my bike on a trail we have in our city called the Swamp Rabbit Trail something unbelievable and inspiring happened. I ride the trail almost every day, Monday through Friday. I see all types of people from families walking, roller bladders, roller skiing to bikers in their 80’s. Yes that’s right, I said 80’s. I see a couple in their 80’s at least once a week that ride at least 12 miles that day.

Well, today was a very special day. I saw a young man riding a very nice and serious road bike. I am not talking about a bike you just cruise around on I am talking about a $2,000.00 to $4000.00 road bike, the kind professionals ride. What totally blew me away was that he had only one leg and no artificial leg to support him on the other side.  As I passed him, I was thinking how is this possible. On road bikes of this type we wear special shoes that clip in and out of a special fixture to give you more pedal power. Once your feet are clipped in they can’t slip off of the pedal. They are locked in. It takes practice to understand how to get your feet off in a hurry if you need to. I have fallen several times. I can only guess that to become as good as he is, he has put in an incredible amount of hours to master the physical ability of road biking at this level. He is not the only person with a disability that has mastered this feat.

As I am peddling along totally absorbed in this young mans ability to overcome his disability I was overcome by emotion. I guess we shared a common bond of sorts. Not that overcoming my challenges was anything close to his challenges but we were both over-comers.  Truthfully, I was just shocked that he could do what he was doing. I hear so many excuses from people everyday about why they can’t beat their obesity or improve their health.

After about 5 minutes a blur passed by me and it was this young man with one leg. I consider my self a fair rider with decent speed but this guy just blew by me like I was standing still. I am still trying to figure out how he gets on and off his bike. I hope to meet him one day and let him know what an inspiration he is. There are many people with disabilities that strive to lead a normal life and through their strength and determination they find a way to be a part of everyday life and even reach higher levels like this young man.

I am an Over-comer, You Can Be One Too!

Eight years ago my physical world was a disaster. I weighed almost 450 pounds, had several health conditions and couldn’t do much of anything I wanted to do . Walking more than a couple hundred feet or standing longer than 5 minutes was very difficult.  It was very painful on my knees and ankles and made me short of breath quickly. I was a hostage of my own making. It took me a while to learn, understand and painfully admit that I created my condition.

I was once an athlete and took pride in my physical abilities. I routinely worked out, played racquet ball, took martial arts, ran 5 miles 4 days a week.  The rest is a blur! What happened? Life happened like it does for most of us.

Seven years ago God gave me an opportunity to right the sinking ship my body had become as I began earnestly searching for ways to help my wife overcome debilitating fibromyalgia. You can read about that story here. Anything worth having has a price that must be paid. I saw the opportunity and I took advantage of it. I was willing to pay the price to get my health and life back. It took dedication and resolve and support from friends and family. But what it really took was for me too stop making excuses. I lost over 200 pounds and now thoroughly enjoy my life.  I can do anything I want for anyone my age!

Then Out of Nowhere

Three years ago I became ill with a condition called Guillain Barre Syndrome (GBS). It is a form of paralysis that begins in your feet and gradually works it way up your body. Every case is different. For months I could not walk without a walker or use my hands enough to hold a fork or spoon. I am like, wow, I just get my life back and now I can’t walk much less run, hike or bike. At this point I could have climbed inside my shell and blamed God or life and just given up. Many people do just that. I guess I am stubborn. I was not going to let this condition rob me of the life I had just worked so hard to get back.

I prayed for God’s mercy and strength to overcome this terrible condition. I was very fortunate in that my case was not as severe as it could have been. I spent 4 days in intensive care and a total of eight days in the hospital before they sent me home to recover. I believe that my new found health and fitness kept me from having a more severe case of GBS. I don’t think I would have survived GBS if I would have been at my heaviest weight.

GBS is weird in that your nerves lose their ability to adequately send signals to muscles and as they heal ever so slowly you begin to recover the potential to regain your strength. Strength doesn’t happen without work. Once strong enough I used my walker and would do laps around the house. As soon as I could get on my exercise bike I did. Gwen, my wonderful wife would help me get on the bike (that was a real challenge)  and help me balance on it so I could just turn the  pedals. Gradually I began to rebuild my body again. What would have happened if I just gave up?

I humbly ask you to think about any excuse you have for not trying. Life is not perfect, it is what we make of it.

What are you making of your life? What excuses do you really have, honestly?

Healthy Wishes

Wally Bishop C.N.C.

www.viveshake.com

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.

This product has not been evaluated by the FDA and is not used as a cure, treatment or diagnosis for any disease or illness.

Fiber, Your Health and Weight Loss

Fiber Rich Foods
Fiber Rich Foods

Fiber does many great thing for us. I believe that fiber should be a part of everyone’s diet. There is no question that fiber from low starch plant foods is a vital part of a healthy diet.  A diet rich in vegetables, fruits, legumes, nut and seeds is rich in fiber and offer an abundance of vitamins, minerals, enzymes, essential fatty acids, antioxidants and additional phytonutrients. The average American is only getting 1/3 of their minimum daily fiber requirements. Maybe its one of the contributing reasons there is so much obesity, disease and illness in our great country.

Some fibers act as prebiotics providing food for the good bacteria in our gut.

The subject of fiber intake and weight loss has mixed opinions and studies are not conclusive in either direction. However, the studies tend to more strongly support the premise that the increase of fiber in the diet does increase weight loss potential, a reduction of cholesterol, improve the management of type 2 diabetes cut the risk of heart disease and some cancers.

There are two types of fiber in our diet; insoluble and soluble fiber. Both are non-digestible and provide no caloric energy that is either burned as energy or stored as fat.  Soluble fiber is soluble in water, swells absorbing water becoming a gelatinous substance in our gut during the digestive process. It is soothing to the digestive tract and binds with fats helping to lower cholesterol and triglycerides and slows down the absorption of sugars, thus lowering blood sugar levels.  Soluble fiber may help with diarrhea and constipation. Insoluble fiber helps with constipation and keeps the digestive tract clean by move the digestive process along.

Both types of fiber are filling providing satiation leading to lower calorie consumption. However it is important that those looking to lose weight follow a lower glycemic diet  that is higher in fiber. Fiber sources in the diet should be from low starch vegetables, fruits and legumes.

The only negative to fiber intake is increasing the intake too quickly. Increasing their fiber intake too quickly can cause bloating, gas and potentially loser stools. It is very important that individuals who have been following a lower fiber diet increase their fiber intake slowly.

Fiber from healthy food sources can be an aid to weight loss and promote health. It is recommended that individuals have a minimum fiber intake of 25 to 35 grams daily.  The best fiber sources or low starch vegetables, low sugar fruits, beans, lentils, nuts and seeds. Whole grains provide fiber but can be higher in glycemic values. The best sources from grains are found the the bran and germ such as rice bran and germ. Fiber supplements can help but food sources provide the fiber and nutrients in one beneficial package and are therefore preferred.  Vive is the ultimate whole food, fiber, nutrient, antioxidant food!

To summarize;  fiber is filling, satiating, soothing, cleansing, removes bad fats, slows blood sugar absorption, provides food for our healthy gut bacteria, makes some nutrients, reduces the risk of hearrt disease and some cancers.

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer

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.

Studies;

Nutr Rev. 2001 May;59(5):129-39. Dietary fiber and weight regulation. Howarth NC, Saltzman E, Roberts SB. Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, MA 02111, USA. http://www.ncbi.nlm.nih.gov/pubmed/11396693
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Nutrition. 2005 Mar;21(3):411-8. Dietary fiber and body weight. Slavin JL.Department of Food Science and Nutrition, University of Minnesota, St. Paul, Minnesota, USA. jslavin@umn.edu http://www.ncbi.nlm.nih.gov/pubmed/11494646
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Pediatr Clin North Am. 2001 Aug;48(4):969-80. Dietary fiber and body-weight regulation. Observations and mechanisms. Pereira MA, Ludwig DS. Division of Endocrinology, Departments of Pediatrics and Medicine, Harvard Medical School and Children’s Hospital, Boston, Massachusetts, USA. mark.pereira@tch.harvard.edu http://www.ncbi.nlm.nih.gov/pubmed/15797686

Frustrated With Weight Loss?

Wally's Before and After Profile Pic
What Healthy Living Did for Me!

Let’s face the truth! Most people make losing weight much too complicated. It doesn’t need to be. Listed below are the pitfalls most people make when trying to lose weight.

Doing anything temporally will give you temporary results! You have to get this, a diet is temporary.

  • Change your diet gradually– Many people jump right in and and totally change their diet to the extreme. They go from the typical American diet rich in processed foods to a very restrictive diet. Any time you make sudden change in your diet and lifestyle you highly increase your risk of failure. Make the change slowly. Instead of taking foods away try adding healthy foods to your diet. You will begin to crowd out the harmful foods with healthy foods. Replacing breakfast with a nutritious balanced meal replacement drink like Vive is a great way to begin the change.
  • Stop Stressing about life and losing the weight.  Because we make it so complicated we get overly stressed. If you have stress from work or home you need to manage it or remove the source. Stress will make it almost impossible to lose much weight. In addition stress kills!
  • Eat enough calories– Many people begin by drastically cutting food intake thus calories too much. If you go below 1200 calories for more than a couple of days your body senses a famine has arrived and it lowers your metabolic rate to conserve energy. You can even gain weight if you cut calories to much. If you stay in a severe calorie reduction under (800 calories or less, like anorexia) you body shifts to the catabolic effect of starvation and your body will begin to consume muscle and organs for its nutrition needs.
  • Do Not Skip Meals! You need to eat at least 5 times per day. It keeps blood sugar balanced and energy available. It also keeps the metabolism boosted. A healthy meal replacement shake is an option and can serve your body well. I recommend Vive, it was created for weight loss and energy and is packed with an abundance of nutrition!
  • Drink plenty of water– Many will not drink enough water. It takes water to release and burn fat for energy. Water is so important for your health!
  • Exercise– If you are obese you can lose weight for a short time by just cutting calories, however that will eventually slow and then stop. You must move more. Exercise does many wonderful things for our body. One benefit is that it speeds up our metabolic rate causing us to burn more calories through out the day! Just walking is a great exercise. Increase your speed and time as your fitness and health improves. Before beginning any exercise program please consult with your doctor for their approval. Walk twice per day to speed up the weight loss!
  • Stop weighing everyday! You weight can change up or down five or more pounds in any given day. You will set your self up for disappointment by weighing all of the. Weigh your self every two weeks. Do it first thing in the morning immediately after waking up and after your first urination.
  • Stop beating your self up! No body is perfect. Treats are allowed, even unscheduled ones. The next time you eat make a healthy choice. Bashing your self, will make you eat more.
  • DO NOT DIET!  It is our mindset to use the word diet and when we do we automatically set up in our mind that we will change our diet and lifestyle for a period of time and then come back home to that awesome food that got us fat to begin with. Plus because you have starved your body (both calories and nutrients) before, your body senses this and begins to subconsciously increase your desire for fatty and sugary foods. Sure you lose 30 pounds and then you gain 50 back. Dieting will only make you fatter one diet at a time! Think lifestyle change!
  • Nutrition Nutrition Nutrition!!!!  When you body is getting loads of nutrients it begins to clean and detox getting rid of toxic materials you have stored for years. Your body does not like to let go of fat unless it can detox adequately. Your body stores toxins in your fat. Depleted nutrient stores in your body get filled up and topped off. Then the bodies systems begin to come back into harmony with one another. Blood sugar begins to balance,cravings begin to disappear, energy improves, thinking improves, your hair and skin begins to glow. Your body starts regenerating itself to a new healthy one.

The bottom line is that weight loss and health do not come from a “diet” they comes from living a healthy lifestyle. That’s it. Adopt a healthy way of living and watch your body change!

Healthy Wishes.

Wally Bishop C.N.C.

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.

Should You Count Calories, Yes or No?

The American Diet is Rich In Calories!
The American Diet is Rich In Calories!

Maybe, maybe not! There are differing opinions on the subject and truthfully there is no wrong or right answer.  The answer is subject to what works best for the person needing or wanting to lose weight.

I will say this however; it is very hard to become overweight or obese if 80% to 90% of your diet is healthy and vegetable based. Nutrient dense foods do not cause weight problems.  All the overweight and obese people I know did not get overweight eating healthy. No, they were all on the Standard American Diet (SAD) menu and didn’t move much.  Unfortunately, the overweight and obese don’t eat healthy.

If you need to lose say 15 to 20 pounds or do not have a weight problem then calorie counting probably isn’t an issue. So, if that is you, there is no need to count calories.  You should eat a wide variety of very healthy foods.  I say eat every color available every day as much as your wish!

However, if you need to lose 30 pounds or more, then I believe counting calories is a must, at least until you have established a healthy dietary and lifestyle foundation.

I see a lot of people with weight and obesity issues and there are some common things they share.  For the sake of this discussion, when I say overweight I am talking about people that need to lose a minimum of 30 pounds.

Every overweight or obese person I have counseled in the past seven years had the following traits;

  • They had no clue how many calories they should be eating or were eating.
  • They over consumed or under consume calories.  (yes, too few calories and your metabolism will stall preventing weight loss)
  • They had sedentary lifestyles.
  • They ate from the SAD menu.
  • They tried dieting multiple times with no permanent success.
  • They wanted a quick fix or a solution without having to change much in their life.

All of these points drastically affect the way we burn calories.  If you don’t know how many calories you actually should be eating you will never take charge of losing the weight.  Calories from nutrient poor foods equal substantial weight gain.

The mind-set of the obese or overweight person must change. For them every diet approach has been a failure for one reason. It was not a healthy approach they could center their life on forever.  They must accept that this isn’t about dieting or even their weight, it’s about living a healthy lifestyle.

They must erase bad habits that have been ingrained in them for years and teach them new approaches that can become ingrained healthy habits over time.  Once they have a good grasp of what a healthy diet and lifestyle is and they are living it comfortably, then calories aren’t so much of a concern.

And I know, some people say it stresses them to count calories.  However,

for them knowing their calorie budget may be a big part of the solution.

Focus on living a very healthy lifestyle and in most cases the weight issues will take care of themselves. (this does not account for medical conditions, see your doctor)

Just my opinion.

Healthy Wishes

Wally Bishop C.N.C.

WebND

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

Fruits, Can We Eat Too Many?

Beautiful Superfoods!
Beautiful Superfoods!

I love fruits and know they can be incredibly healthy. They are rich of antioxidants, vitamins (except B12 and Vitamin D) and minerals. In addition they contain very healthy and important phytonutrients like antioxidants, malic acid in apples and coumarins in citrus fruits. Fruits help prevent aging, and may help prevent many different illnesses and diseases. Plus they taste great!

However in this part of the veggie world too much of a good thing can happen.  Although sugars have fructose, which doesn’t cause blood sugar spikes, they still contain plenty of sucrose and glucose (like table sugar), which do quickly raise blood sugar levels. Too much sugar can cause hormonal imbalances making it difficult to lose or maintain weight.  Sugars, particularly removed from their natural fibers (in the foods) can cause a rapid rise in blood sugar levels, then a rapid decline in blood sugar causing more cravings.

In my opinion, berries offer the lowest sugar and biggest nutritional bang for your calorie. Goji berries, blueberries, strawberries, blackberries etc. are super good for us. If you are eating bananas make sure they are green on they tips and bright yellow with no spots. Slightly green bananas have about half the sugar a ripe banana has.  Granny smith apples have less sugar than other apples have. Avocados, limes, lemons, grapefruit, papaya, peaches, plums, and berries are the lowest in sugar. While dates, cherries, apples, bananas, pineapple, grapes and mangos are some of the highest.

Dried fruits are extremely rich in sugars and should be avoided if you are trying to lose weight.

For anyone wanting to lose weight I recommend you consume no more than three (3) servings of fruit per day. And truthfully, I would prefer you only do two (2) servings a day until major progress is made in the weight loss.  Of course I do not recommend any fruit juice, it’s just way too much sugar.

A serving is one medium fruit (think apple, pear, peach, plum) or 1 cup of smaller fruits like berries.

Aim for 3 times more vegetables than fruit in your diet and you will be great.

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.

Diet and Get Fatter! Part I

Think About It
Think About It

Yes, its sound’s like I have flipped out. Some one call the shrink for Wally!

Not so fast, I promise you it’s the truth. Do you know of anyone that is 30 pounds or more overweight and has only been on one diet? I haven’t.

I wish I could convince everyone that dieting is not the answer.  Most people just will not listen and they fail. I hope like crazy you listen to me.

Maybe you have gone about the weight problem the wrong way!! The term diet really means the foods you consume. However we also use the word “diet” to mean a temporary change to our present eating pattern or dietary routines to lose weight or improve our health. Then we go back to our old dietary ways.

Does it make logical sense to make a change in your diet and then once your goal is reached return to the dietary routine that cause the weight gain or health issue in the first place? NO of course not, but people do it. And they do it over and over and over. I did, until I discovered that dieting was really why I was failing.  I would diet and lose 50 pounds. Then I would return to my past way of eating and gain 70 pounds, lose 70 and then gain 90 pounds. Does this sound like it works? This type of approach is harmful and filled with failure. I must confess I was a Yo-Yo dieter.

If you are trying to lose weight, like most people, you are probably going about in all the wrong ways. Most people get so stressed about the commitment to losing weight, the stress alone sabotages the plan. You will most likely choose a plan or approach that either gets results very quick because you want to get it over and go back to your old diet right? Or you pick the diet that requires little change because you just can’t fathom getting ride of some of your foods or exercising! right?

You deprive yourselves of good flavors and starve yourselves to the point of quitting and a few months or a year later you start over.

And by the way, I would always use the excuse that my metabolism was the reason I couldn’t lose weight. That’s simply not true. It’s not an excuse! It may make losing weight slower to begin with but healthy living will turn that metabolism way up! I know, I used that excuse and it simply is false (except for a very small number of those with thyroid disease, even then it can be improved greatly). Now my metabolism is running like a Corvette instead of a Yugo.

The rest of the story tomorrow!

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.