Greatest GIFT – Naomi Jeremiah

Faith, God's Wisdom, journey to healthy living, Life and dreams – Naomi Jeremiah


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Portion Control with whole, raw and organic plant-based foods, Ghrelin and Leptin hormones

Losing weight becomes really not an effort anymore when my body got used to intermittent fasting. My eating window is from 10 in the morning to 3 in the afternoon, max is 4 p.m. where I should have been done eating. Then my daily fast starts at 5 p.m. It’s an 18 hour fast that becomes part of my daily routine. I’m used to it, now that I don’t feel hungry anymore during the fasting window.

I read up to get educated about Ghrelin hormone, known as the hunger hormone. It’s a little complicated, but I will pursue to learn more about it. This hormone has the capacity to either make us overeat or under eat, so it seems. It’s a growth hormone releasing peptide.

According to News Medical Net:  ~ “a hormone that counteracts the effects of ghrelin is leptin, which is produced by the fat or adipose tissue in the body. Leptin induces satiation or a feeling of fullness after a meal. When the leptin level is high, hunger is decreased. Since ghrelin increases hunger, several weight loss procedures aim to reduce the ghrelin level in order to increase satiation, even with a small meal.”

I read up on leptin and I gathered some information as to why a good sleep schedule and eating whole, raw plant based foods work perfectly together with intermittent fasting.

According to Wikipedia, Leptin , the “satiety hormone, is a hormone made by adipose cells that helps to regulate energy balance by inhibiting hunger. Leptin is opposed by the actions of the hormone ghrelin, the “hunger hormone”. Both hormones act on receptors in the arcuate nucleus of the hypothalamus to regulate appetite to achieve energy homeostasis.  In obesity, a decreased sensitivity to leptin occurs, resulting in an inability to detect satiety despite high energy stores.  

“Dr. Leo Galland’s blog on Huntington post about leptin read: ~ “what can impact leptin based on the research done at the Laval University in Quebec is that 7-8 hours of sleep each night, on average, was associated with relatively higher levels of leptin. In contrast, getting less sleep meant lower levels of leptin and higher body mass index in the study.

Part of my weight loss journey is getting at least 7 hours of sleep every night. Doing intermittent fasting makes me sleep better as I do not experience heartburn anymore or any stomach disturbance. I consume my last glass of my 8 glasses a day regimen by 7 in the evening, so that I don’t have to run to the bathroom in the middle of the night.

Big long drop of cold water poured into full glass (isolated on white background)

Dr. Galland said that: “Regular exercise stimulates the activity of fat-burning enzymes. The exciting news is that the hormone leptin also stimulates these enzymes, which can increase your metabolic rate even when you’re not exercising. This is important because for most people, the resting metabolic rate accounts for two-thirds of the total number of calories they burn each day.”

He listed ways to increase metabolism. He suggested Omega-3 oils: “Benefit from Omega-3 Oils. Omega-3 essential fatty acids are essential to the healthy functioning of the body and brain. Omega-3s help heal inflammation as well as promoting a wide range of cellular activities, and improving or preventing depression, Alzheimer’s disease and other disorders. Plant sources of Omega-3s include: ground flax seed, walnuts, and beans — especially navy, kidney and soy. Animal sources include fish, especially oily cold-water fish such as salmon or tuna.”

Part of my eating regimen is eating fish and ground flax seeds.

Dr. Galland suggested to: “Up the Fruit and Veg Servings to 9 or 10 a Day. Find delicious ways to incorporate fruits and vegetables into every meal. Choose those fruits and vegetables with deep colors and intense flavors that reflect their high content of anti-inflammatory phytonutrients, like carotenoids and flavonoids. The deepest red and blue flavonoids belong to a subgroup called anthocyanins, found in the jewel-like colors of blueberries, cherries and pomegranates.”

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I incorporate strawberries and blueberries with my whole grain cereal. I add blackberries, raspberries and banana to my green juice which consists of kale, spinach, broccoli, carrots or whatever veggies I have in the fridge. And I always have veggie salads with mushrooms, yellow and red bell peppers, radicchio, cherry tomatoes and other veggies. I add pieces of avocados and making sure to not having so much as it’s high in calories. I also use pickled beets in small portion. I make sure they are all organic. I recently made some pesto with basil from my garden, organic cheese, olive oil, garlic and pine nuts.

He also suggested to have some snacks to satisfy hunger, and desserts add fun and satisfaction to a meal. Indulge, but in healthy choices only. Enjoy delicious snacks such as crunchy walnuts or almonds, and dessert treats made from fruit and yogurt that will excite your palate while keeping you satisfied.

Since I am on calorie counting to lose weight; to control my food portion, I limit my intakes of nuts and seeds, but I try to always have a few handful everyday during my eating window which is about 6 to 7 hours. My favorites are sunflower seeds, chia and hemp seeds, walnuts, peanuts, cashews and chestnuts.

Intermittent Fasting

Intermittent fasting is not a form of starvation but a way for you to time your meals to maximize your body’s ability to burn fat.

Our portion sizes are way, way out of proportion

In recent years, the amount of food we consider to be a single serving has ballooned. In some foods, it’s increased as much as a whopping 700%.  What most people would think of as a serving of ice cream, for example, is probably about a cup. In reality, though, a 230-calorie “serving” of Ben and Jerry’s is half a cup, or just about 8 large spoonfuls!

“Portion size is a big problem. Most people would say, ‘Well that looks like a serving,’ but in reality it’s two or three servings.”

Think of this the time you’re out to eat. If you get a bowl of pasta, consider taking half to-go. If you’re eating family-style, start by covering half your plate in salad greens.


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The importance in gaining knowledge about our Body Mass Index

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BMI is what medical doctors use as screening tools together with their patients weight. They go hand in hand on their medical records. I always wonder why the medical assistant always lead me to the clinic’s weight scale the moment I enter the clinic for check up.

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I never really had given it too much thought as to why they want to know my weight measurement until I got educated with Body Mass Index as of late. It seems crucial to put the dots together with family history, your diet and your lifestyle as a whole, as well as your weight and your body mass index. It will give a doctor an idea on where you stand with your health.

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And it should set an alarm in my head that I am at risk for serious conditions such as stroke, heart problems, respiratory, muscle as well as joint diseases. A high BMI could indicate cholesterol and high blood pressure risks putting strain to the heart and the brain.

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I never really thought how important it is to pay attention to my weight, until I’ve gained a few pounds and my blood pressure readings were high. I’ve decided to seek medical advise. My BMI was probably close to being overweight when I saw a doctor. But before that, I’ve gained weight that probably my BMI was over 25. I knew I needed to lose weight when I saw myself on photos and videos. But just looking in the mirror, there’s a sense of denial that I was gaining weight. When I started weighing myself again, reality hit that indeed it’s time to lose the excess weight. Another indicator was I felt tired easily and I was not feeling great plus I was suffering from heartburn each time I was in bed.

What’s bad with all of these was the idea that somehow planted in my head; which started from an article reading about it several years ago, that when you reach a certain age, extra weight is not bad to prevent osteoporosis or thinning of the bones– a reduction in bone mass, due to depletion of calcium and bone protein as a person gets older, especially for a woman. That made me complacent with my weight increase and I let myself go. Not a good thinking.

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When I finally put two and two together and getting more understanding about my BMI, it got easier to lose those extra poundage; plus the fact that excess food consumption leads to health risks as well as an abuse of our body system and organs. Measuring my waist is very important, too; however, the medical doctors don’t pay too much attention to it more than the BMI. I can see why because as we lose weight, we will decrease our belly fat, especially if plant based foods or raw and whole foods are parts of our healthy diet. Green leafy vegetables and asparagus and fruits are full of fiber and low in calories. Berries, too are low in calories and full of fiber that give feeling of fullness and satisfaction. Avocados and nuts, and oatmeal are good sources in reducing belly and abdominal fats. The possibilities are endless in regards to flattening the tummy and these types of foods keep us satisfied. Once we’ve learned to tame our sugar addiction in the form of bad carbs from processed foods, whole foods which are the complex carbs or what they now called slow carbs will become the best tasting, wholesome eats of our lives. Just make sure they are organic grown and non-GMOs.

I am not a vegan nor a vegetarian for I eat lean grass fed meat and organic lean chicken, as well as wild caught fish and seafood; although I limit my intake of them and I interchange. I prefer more consumption of wild caught fish instead of red meat.  Brown rice, quinoa, hemp seeds, chia seeds, flax seeds, kimchi, saurkrauts, miso are also our kitchen staples.

I am now down to 109 pounds and my BMI is 22. My recent visit with my GP, he gave me thumbs up and he was glad I’ve lost weight. He advised me that my BMI should never go below 20 as lower than 20 can put me at risk with osteoporosis. I’m keeping that in mind.

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Saying No to Binge Eating

Somehow, I really got curious about intermittent fasting. I’ve searched ‘high and low’ to get more detailed explanations and how it can be beneficial to my weight loss journey. First thing I have learned is that when you are on a calorie counting eating program, you would be somehow on an intermittent fasting.  Especially so when I schedule my calorie consumption in the morning until four in the afternoon. Then, I completely stop eating and just drink water. I start eating the next day at 9 am or 10 am which gives me 17 or 18 hours of fast daily.

Discovering that there’s a name given for those hours I was not eating, has given additional motivation for me to obtain details about those hours I sort of psych myself up that I am not hungry, that my stomach is small to have additional food that I really do not need. These subliminal messages I put in my senses and brain did work eventually for my body system has adjusted to the change in my eating habits. wpid-screenshot_2015-08-01-07-32-50-1.png

Learning about intermittent fasting, made me realize that I am really doing a big favor to my digestion and all the organs that work on digesting and distributing the healthy food nutrients I’m ingesting. It takes eight hours for everything to be digested and distributed in my body. What I’ve learned is that after all the work, my system has a chance to repair, clean and whatever job they have to do to keep my organs and cells work to prime. And this happens when my body is in a fasted state. Aside from optimizing my health, it is in this fasting state that my body access the fat it stored for additional energy to do the job of maintaining, cleaning, getting rid of body waste, reduce and eventually reverse inflammation, balance my sugar glucose, get my blood pumping better in my arteries and veins to help with blood pressure and keep the cholesterol in the right level. Our body system is actually a miraculous worker to help heal the body. And with unnecessary interruptions from extra food that we do not need to eat, it disrupts this process. And that’s why intermittent fasting is good for our health when done right.wpid-screenshot_2015-07-08-22-11-57-1.png

Now I understand why health experts were saying that our body can heal the maladies, illnesses and diseases we contracted if given the correct nutrients it craves to help with the healing process; and when we give the body time with no excessive interruptions from eating excessive food. If we are feeding our body with so much sugar, abundance of junk food and bad fat, the body’s natural healing ability will not function. That’s when our body breaks down. It’s just like when we put a wrong fuel in our vehicle’s gas tank. The car engine can be seriously damaged. And so it is with our body.

Bingeing or excessive indulgence after fasting would do the same thing. Aside from defeating the purpose of intermittent fasting, the abuse on our body by eating so much food, can seriously damage our organs. More so when we indulge on junk food bingeing. Worst thing we can do to our body. It will be in a sorry state.  Eventually if we keep on doing binge eating  whether after we fast or not eating for hours after we awake, it will take its toll in our body. Our body system will suffer and it will manifest at first as silent killers and eventually unfold into serious illnesses and diseases that can cause untimely death.

From what I’ve read about intermittent fasting, it works well with a healthy weight loss plan.

According to Dr. Andrew Weil, Founder and director of The Arizona Center for Integrative Medicine:

A 2007 review by University of California, Berkeley, researchers concluded that alternate-day fasting may:

  • Decrease cardiovascular disease risk.
  • Decrease cancer risk.
  • Lower diabetes risk (at least in animals, data on humans were less clear, possibly because the trial periods in the studies were not long enough to show an effect).
  • Improve cognitive function.
  • Protect against some effects of Alzheimer’s and Parkinson’s diseases.

What should we make of this?

I don’t recommend IF for everyone. Children under 18 should not fast, nor should diabetics, nor pregnant or lactating women. Some health conditions — such as severe gastrointestinal reflux disease, or GERD — are easier to manage when food intake is more regular.

But I do think the evidence for the health benefits of IF should make us rethink what seems to be a modern cultural imperative: to avoid hunger at all costs. To the contrary, getting hungry now and then is clearly a healthy thing to do as long as overall caloric intake stays high enough to maintain a healthy weight. (Fasting, like every other healthy activity, must be done sensibly and in moderation.) Many people who follow IF regimes report both physical and mental benefits, including improved energy and concentration, better sleep, and an overall feeling of well-being.

From my own experience, I really feel much better now and my energy level is high. So far, I’ve lost 11 pounds and 8 ounces since I started calorie counting on June 8, 2015. I feel really good.wpid-screenshot_2015-07-08-22-12-18-1.png


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Intermittent Fasting

I’ve heard about fasting on and off as I started searching for better ways to manage weight loss and optimal health. I’ve always thought that when you do fasting, you don’t eat nothing at all except liquid stuff. I’ve always thought that I can’t do that. I do not want to starve myself.

On one of my doctor’s visits late last year, my GP had wanted me to have my blood drawn to check where my body stands as I was concerned about my blood pressure. The nurse assistant told me I have to fast and stop eating at 12 midnight the night before my blood test. I can drink water and that’s it. I told my husband on the way home, that I’ve always had done that, so that’s no sacrifice on my part. I’m used to it. In fact, most of the time I don’t snack or eat anything after 10 pm and would just consume the rest of my scheduled eight glasses of water for the day.

Since my husband and I embarked into this journey of calorie counting, I would stop eating by 5 pm. I have already conditioned my body not to eat too much since summer of 2011 and I’ve lost 10 pounds. This was about the time I adapted plant based eating and cut down on red meat and limited added sugar in my food intake. From losing 10 pounds and maintained it for a while, I gained back 5 pounds by Christmas last year. I was having some rough time losing it by the first part of 2015.wpid-screenshot_2015-07-26-18-40-47-1.png

Thank goodness to stumbling into an app that monitor calorie intake! I told my husband about it and since then, we’ve lost quite a few pounds. My husband is currently weighing 202 pounds and I’ve lost 11 pounds in this calorie counting process. We are both used to eating a lot less now and do not feel deprived. We eat lots of veggies and fruits, fish, whole grain and some meat and chicken. My heavy meal is breakfast. I do not have cravings for sweets anymore since I’ve been eating veggies and fruits. They healed my cravings for simple sugar and bad carbs.intermittentfasting3

Anyway, I love reading about overall health studies and articles, and one of those I’ve read recently was about INTERMITTENT FASTING. According to Yuri Elkaim for U.S. News and published on Huffpost Healthy Living “intermittent fasting is a technique that incorporates a weekly fast into your routine. This method is great because it allows you to reap the benefits of fasting without leaving you feeling weak or deprived. I can understand that this idea might not sound very appealing, but the fact is there’s ton of health benefits to fasting, and it really isn’t as horrible as it sounds. Research shows that those who eat less are generally healthier and live longer than those who eat more. Intermittent fasting is based on this principle.” He also stated that: “The benefits of fasting come after about 18 hours, but this doesn’t mean you have to force yourself to go without food all day long. To give you an example of what a fast might look like, let’s say you stop eating after dinner at 7 p.m., you go to bed and wake up at 7 a.m. Right there you have already fasted for 12 hours. In this scenario, if you wait to eat your first meal at 1 p.m. you will have successfully completed an 18-hour fast. Not too bad, right?”

Unbeknownst to me, I’ve been doing some type of fasting already, 16 hours of fasting almost everyday. I drink two glasses of water first thing in the morning to get my body’s circulation going. Then after 9 am, I’m ready to eat my first meal for the day. If I can hold off until 11 am, I could be doing an 18 hour fast. Usually most days, I’m not hungry in the morning. Maybe I could try doing it once or twice a week. Mr. Elkaim recommends to do an 18 hour fast one day a week.

In Mr. Elkaim’s article, he said:  From a fat-burning perspective, intermittent fasting is a powerful tool. When you’re in a fed state, the body has to produce insulin to keep your blood sugar at a safe level. Insulin’s main job is to shuttle excess glucose (sugar) from the bloodstream over to the muscle, liver or fat cells for storage. But insulin doesn’t only take sugar out of the blood – it also increases fat storage. Now, if a person were to eat small, infrequent meals every day, this release of insulin would not be a big deal. The problem is many experts have led people to believe that eating five or six meals a day is the only way to eat for weight loss. Now let’s think about this logically for a second. Do you think the best way to lose weight is to cause your body to constantly release a hormone that favors fat storage? I didn’t think so!

Another rumor is that fasting and/or eating infrequent meals every day will slow down your metabolism. This simply isn’t true. To make this point clear, all you have to do is think back to our primitive ancestors. They rarely (if ever) ate the same amount of food on consecutive days. Their caloric intake was dependent on what was available on that particular day. And they would be forced to fast intermittently because sometimes food was simply unavailable. Furthermore, evolution takes, minimally, thousands of years, and even though our world has changed drastically, our bodies have not had time to evolve from this primitive lifestyle. As a matter of fact, it has only been within the last 50 to 100 years that our bodies have been exposed to a consistent caloric intake. The truth is, being in a consistently fed state is not natural to the body’s physiology. This is precisely why eating less leads to better health and a longer life.”intermittentfasting

Another website that talk about intermittent fasting is Marcola.com. According to the article I’ve read on this site:

Health Benefits of Intermittent Fasting

Fasting is historically commonplace as it has been a part of spiritual practice for millennia. But modern science has confirmed there are many good reasons for fasting, including the following:
Normalizing your insulin and leptin sensitivity, and boosting mitochondrial energy efficiency: One of the primary mechanisms that makes intermittent fasting so beneficial for health is related to its impact on your insulin sensitivity.

While sugar is a source of energy for your body, it also promotes insulin resistance when consumed in the amounts found in our modern processed junk food diets. Insulin resistance, in turn, is a primary driver of chronic disease—from heart disease to cancer.

Intermittent fasting helps reset your body to use fat as its primary fuel, and mounting evidence confirms that when your body becomes adapted to burning FAT instead of sugar as its primary fuel, you dramatically reduce your risk of chronic disease.

Normalizing ghrelin level also known as “the hunger hormone”

Promoting human growth hormone (HGH) production:

      Research has shown fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men, which plays an important part in health, fitness, and slowing the aging process. HGH is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss.

Lowering triglyceride levels and improving other biomarkers of disease
Reducing oxidative stress:

      Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.

There’s also plenty of research showing that fasting has a beneficial impact on longevity in animals. There are a number of mechanisms contributing to this effect. Normalizing insulin sensitivity is a major one, but fasting also inhibits the mTOR pathway, which plays an important part in driving the aging process.

Intermittent fasting is by far the most effective way I know of to shed unwanted fat and eliminate your sugar cravings. Since most of us are carrying excess fat we just can’t seem to burn, this is a really important benefit. When sugar is not needed as a primary fuel, your body will also not crave it as much when your sugar stores run low.

As mentioned above, the other mechanisms that makes fasting so effective for weight loss is the fact that it provokes the secretion of HGH—a fat-burning hormone that has many well-recognized “anti-aging” health and fitness benefits.

Last but not least, intermittent fasting has also been identified as a potent ally for the prevention and perhaps even treatment of dementia. First, ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain.

In addition to that, intermittent fasting boosts production of a protein called brain-derived neurotrophic factor (BDNF), which activates brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health. It also protects your brain cells from changes associated with Alzheimer’s and Parkinson’s disease. Research by Dr. Mark Mattson, a senior investigator for the National Institute on Aging, suggests that alternate-day fasting (restricting your meal on fasting days to about 600 calories), can boost BDNF by anywhere from 50 to 400 percent, depending on the brain region.”intermittentfasting2

For one thing, I do feel so much better and light as a feather since I’ve been eating less. Now with intermittent fasting, I’ll take it with a grain of salt, but keeping in mind that as it is I am already fasting in a more sensible and moderate way.  I’m glad that my blood pressure readings have been on normal levels. This morning my blood pressure was 115/68! That makes me happy.wpid-screenshot_2015-08-03-14-03-19-1.png


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Waist Measurement

HeartHealth

When I see my doctor, the nurse assistant measures my weight and my blood pressure. I never paid so much attention about these routine checks until I was told that my blood pressure was slightly higher. I took that as a warning sign. It made me pay attention to possible health risks that may start in the very near future.

Since my last checkup, I have lost 11.1 lbs. and my BMI (body mass index) went down to 22.5 which is considered normal weight.

According to the UK site NHS choices– while body mass index (BMI) is a good way to tell if we are on a healthy weight, BMI doesn’t tell the whole story. Our health greater risk depends on where we store the spare body fat —  when it’s under the skin and also around the vital organs in our abdomen, this cause for concern abdomen because it means more health problems.

According to an article I have read, concerning the size of our waist, said that 90% of those whose waists were 35 inches or more had at least one major risk factor for heart diseases, such as high cholesterol or high blood pressure. Plus, a large waist is a risk factor for diabetes, another heart threat. The article continued to say that waist size forecasts heart health better than our weight or body mass index. It’s an indicator of dangerous fat deep in our abdomen, even if we are not overweight. Losing just an inch can improve all of our heart health numbers.

As I continue to lose more weight, I have to make sure to measure my waist every thirty days, to see if it’s improving. waistmeasurement2 I am at a high risk at 36 inches.

From NHS choices — in regards to measuring our waist, this is their advice:

To find your true waist, feel for your hip bone on one side.

Move upwards until you can feel the bones of your bottom rib. Halfway between is your waist. For most people this is where their tummy button is.

Use a mirror the first time to see what you’re doing and to make it easier to measure.

From WebMD website: Your waist size is a clue to whether you’re at high risk for type 2 diabetes, high blood pressure, high cholesterol and heart disease.To measure your waist circumference, use a tape measure. Start at the top of your hip bone, then bring the tape measure all the way around, level with your belly button. (your abdomen is where your belly button is) Make sure it’s not too tight and that it’s straight. Don’t hold your breath while measuring.waistmeasurement3

Of course, another sure way to know where you stand with your blood sugar/glucose, blood pressure and cholesterol is to have blood test taken every six months.

My blood pressure has gone down to a much better level, thanks to a diet of plant-based foods (veggies and fruits), nuts, good fat intake, whole grain and fish with less red meat intake and less chicken and few seafood. Eight glasses of water has helped lower my blood pressure and so does a great sleep schedule. I exercise moderately and I always tend my garden. I try to always move around the house and do housework and cooking and preparing our daily meals; and not to stay put or sit for a long period of time, if it’s not necessary.  And my cholesterol level is now okay with my doctor. I only take one medication and it’s for my blood pressure and I intend to not have more than one medication if I can help it.  I went further into buying a blood pressure monitor and I check my blood pressure every morning. This morning my blood pressure reading was 118/64 with a heart rate of 54.

A study from the Centers for Disease Control and Prevention indicated that nearly 1 in 3 Americans suffers from high blood pressure and more than half don’t have it under control, and don’t even know they have it. According to the report, most people with uncontrolled high blood pressure have health insurance and had actually seen a doctor at least twice in the previous year, yet their condition remained unmanaged.

I think it’s because they see their doctors for an emergency or they are running a fever or cold that won’t go away. Most of the time when they are told that their blood pressure is high, the doctor or the nurse or medical assistant would assume that it’s because they are not feeling well. In turn the patients don’t follow up because of being busy from their work, family and personal life.

And if their eating habits are not up to par, and they eat all kinds of junk foods and processed foods, they are headed to all kinds of health problems.

I was one of those people, although I had read books about health most of my life, I did not connect the dots until I was told that my blood pressure was elevated.

I am now a firm believer of this phrase from Hippocrates: Let your food be your medicine, your medicine be your food.


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Added Sugar

wpid-20150803_195910.jpgFor years, I’ve been hearing the health expert communities discussed about added sugar in our food; but did not get to understand what they were talking about until I did research on plant based foods. I developed an interest on raw foods after reading a book entitled Magic Foods for Better Blood Sugar.

I’ve read that all packaged foods, bottled and canned on the shelves of the grocery stores have added sugar in the ingredients. Different names of sugar, but sugar just the same. The food manufacturers have long ago knew that sugar is addictive; and with that in mind, they flavored their products with so much sugar with profits in their minds.

According to Dr. Mercola’s website, “fructose, a cheap sweetener usually derived from corn, is used in thousands of food products and soft drinks. Excessive fructose consumption can cause metabolic damage and triggers the early stages of diabetes and heart disease.” And the modern population of today take things in excess and food included. Many are into believing that when the food tastes good, it must be good for us. And if they eat at well known quality restaurants, they are eating good stuff.  And if it tastes good, there’s quality to what they are eating. They don’t realize that the reason the food products taste good is because of the hidden added sugar in these products. Think about it: most restaurants today use these food products to enhance the taste of the foods they serve. Most of the restaurants and fast food joints used these products sold by food manufacturers. First of all, they are cheap, therefore restaurants and fast food joints can afford to serve big plates of foods loaded with chemicals and hidden sugars.

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The same thing with bakery shops or the bakery sections in the supermarkets. Aside from loads of sugar in cakes, pies, doughnuts, cookies and the likes, they used ingredients with added sugars on top of the regular sugar used to make these enticing sweet desserts. And those awesome, fantastic looking breads! Smells so good and delicious with added hidden sugar in them, too!

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Excess fructose consumption is a major contributor to insulin resistance and obesity, hypertension, cardiovascular disease, liver disease, cancer, arthritis, and other diseases.” as per Mercola’s website has stated. That is scary!

I’ve read that sugar, and in excess in our system turns into fat when stored in our body. Excess sugar intake (simple carbs/simple sugar) is the main culprit of our big bellies and big hips. wpid-20150803_200052.jpgOf course aside from those bad fats that we ingested that go and stayed in our bloodstreams and get entwined in our arteries, the fat from sugar get there, too and complicate things for our poor bodies. Our little soldier guys, or better known as microbiome communities protecting our gut and organs, that comprised our immune system, work overtime when these added sugar overload that causes body inflammation invades their guarded territories. These small warrior organisms get confused and attack neighboring organs which initiates all kinds of illnesses and diseases. Imagine the overloads and excess in meat products and dairy that we eat, too; aside from the added sugar from all those extra carbs, especially simple sugar. Those poor little guys protecting our gut could not handle the abuse. Health experts said our leaky guts are a sure sign of doomsdays in different parts of our organs, including our brain and our heart.

There sure is hope, if we just learn to know the right food to eat and to know that our body can only take enough food to keep us healthy and know the favored foods that will make those microbiome communities happy and healthy and in turn make us happy and healthy and energetic.

It is so important to get acquainted with all the body’s organs that deal with our food digestion. Knowing them well will give us the armor of protection to guard them and live a longer disease free life. The answer is in our guts.

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I like this from Yahoo Health I read today:

 When You Give Up Carbs (added sugar/simple sugar) .. Your Belly Gets Flatter
One of the first things you notice when you replace simple carbs with high-fiber foods is that your belly flattens out—literally within days. The reason: Most Americans only take in 15 of the recommended 25 to 38 grams per day, according to the Institute of Medicine. As a result, the healthy gut microbes that keep us lean have less to munch on, and the unhealthy microbes—which feast on sugar—take over. Those are the little buggers that cause bloating, and make your belly look bigger than it actually is. “Bumping up fiber can help promote healthy regularity,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.