Greatest GIFT

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

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Have you ever heard about Telomere? [ˈtēləˌmi(ə)r, ˈtelə-] Do you have any idea what it is? I didn’t. However, I was amazed at finding out about this very important part of our beings living within us and determines the longevity of our lives.

X chromosome, red in the center, the concept of infection

I’ve been hearing about Telomeres for about 2 years now, but I could not comprehend how they work in our body. Until I bought the book: How Not To Die. In this book it tackled in parts this amazing compound structure.

“In each of your cells, you have forty-six strands of DNA coiled in chromosomes. At the tip of each chromosome, there’s a tiny cap called a telomere, which keeps your DNA from unraveling and fraying. Think of it as the plastic tips on the end of your shoelaces. Every time your cells divide, however, a bit of that cap is lost. And when the telomere is completely gone, your cells can die. Though this is an oversimplification, telomeres have been thought of as your life “fuse”: They can start shortening as soon as you’re born, and when they’re gone, you’re gone. “telomere shortening aging

“The consumption of fruits, vegetables, and other antioxidant-rich foods has been associated with longer protective telomeres, In contrast, the consumption of refined grains, soda, meat (including fish) and dairy has been linked to shortened telomeres.”

“In a study funded by in part by the U.S. Department of Defense, they found that three months of whole food, plant based nutrition and other healthy changes could significantly boost telomerase enzyme activity, the only intervention ever shown to do so. FruitsVeggies2

The study was published in one of the most prestigious medical journals in the world. The accompanying editorial concluded that this landmark study “should encourage people to adopt a heathy lifestyle in order to avoid or combat cancer and age related diseases.”

from: How Not To Die/Michael Greger


“Telomerase is an enzyme that lengthens telomeres and keeps them from wearing out too fast or too early. But with constant cell division, telomerase levels are depleted, enabling telomeres to shorten. It stands to reason that if science found a way to increase telomerase production, telomeres would remain long, lengthening life spans and possibly reducing the risk of some diseases.”

“Foods high in vitamins are believed to protect cells and their telomeres from oxidative damage. A diet high in antioxidant foods, like berries and artichokes, can slow down aging and help prevent or reduce cell damage.”


Seven of the best known ways science knows of now to slow down telomere shortening to live longer:

Don’t ever smoke. Smoking is not only hazardous to your lungs and cardiovascular health, but is also found to increase rate of telomere shortening, which can lead to dysfunction and instability of chromosomes.
De-stress your life. The more stress you have in your life, the greater risk of increasing the rate of telomere shortening and aging more quickly. How to slow it down? As simple as it might sound, the key is to always have a positive outlook on life. Plus, enjoy a vacation once in a while, enjoy friends and social activities, receive plenty of sleep every night, and try meditation.
Exercise regularly. By increasing amounts of physical activity, especially intense physical activity, research shows you could keep your telomeres long and healthy, even buffering the effects of chronic stress.
Get your antioxidants daily. When high amounts of free radicals attack cells (causing oxidative stress), they leave no stone unturned making chromosomes and their telomeres vulnerable to shortening. You can best protect yourself by getting plenty of antioxidants in your diet from eating fruits and vegetables daily and supplements.


Never go without fish oil. Fish oil contains long-chain omega-3 fatty acids that are well-known for being healthy to the heart, but recent evidence has shown that increasing amounts in the diet is associated also with slowing telomere shortening over time. You can get enough by eating fish a couple of times per week and by supplementing with long-chain omega-3s daily.
Get enough of the “sunshine vitamin. Several discoveries have made vitamin D the most popular nutrient of the decade because of its many benefits including an association with longer telomere length. You can make sure you’re getting enough by practicing safe sun exposure and supplementing with vitamin D daily.

Practice safe weight loss. Maintaining a healthy weight is important to keep telomeres long.



Lose Weight
 “Obesity has an adverse effect on health, causes pre-mature aging, and reduces life expectancy,” says John Morton, MD, Chief of Bariatric Surgery at Stanford University Medial Center. “If your telomeres get longer, you’re likely to reverse the effects of aging.”

While this study was conducted on surgical weight loss, we’re hoping future research will be able to replicate it with diet and exercise in humans.

Stand Up
  •  Stand up for anti-aging! We don’t mean take a stand–we mean actually get out of your chair and stand up to protect your telomeres, according to research published in the British Journal of Sports Medicine. There is growing concern that not only low physical activity but probably also sitting and sedentary behavior is an important and new health hazard of our time.

The researchers found that the less time spent sitting, the longer his or her telomeres. In fact, in this study, time spent standing was even more important than exercise for telomere protection. This is great news because most things you do sitting down (watching TV, checking email, calling a friend), you can do standing up.



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Peak Fasting

I finally broke the plateau hurdle in my weight loss journey! Aside from losing the two pound gain from the 2017 Christmas holidays, which got me back to 105 pounds. I maintained this weight since late 2015 when I started losing weight and plateaued at 105 lbs.

It’s very true, the last 5 pounds are the hardest to lose. Either I was not mentally ready to get lower than 105 or my mind is playing games with me.

wp-1507945080633..jpgThis is me at 105 lbs. last year before the holidays. It looks like I look okay. My BMI was 21.2 which is considered a normal weight. What makes me get rattled is when I go to my primary doctor and my cardiologist for my checkup, I seemed to gain an additional 5 or 6 lbs. each time they weigh me in! So for them, I am 110 or 111 lbs. which is ridiculous. I still am considered normal weight for my height, but it seems unfair. Whatever the weight that registered at the doctor’s office scale is what they go by and record on their office chart. And they don’t pay attention when I say my weight is lower than that! One assistant said: “you must have eaten a lot before you got here.” No lady, it’s all the clothes I’m wearing! No sympathy I’m telling you! LOL

On the positive side of things, I am so thrilled that I am 2.6 pounds away from my goal of 100 pounds! My BMI is 20.7. The less weight I can lose, my BP will go down more and my heart would not work as hard.

What really helped me to get past the diet plateau, was the peak fasting or intermittent fasting. When I started my weight loss journey, I did not know anything about peak fasting. I was losing weight by counting calories then, which tremendously helped a lot. Weighing the food we eat had educated me and my husband and reality sets in as to why people gain weight. The bad carbs are the greatest culprit of all. Anything with sugar triple your chance of gaining unwanted weight. And so does saturated and trans fat. Anything heavy in weight, like sweet potatoes to grapefruit to meat ribs with bones, we would remove the parts that will not be eaten when we use the food scale. Or else they will add up to the gram count!  152 grams of half of a medium size grapefruit is 64 calories already.  Sweet potatoes at 51 grams is 77 calories.



They seem small in calorie numbers, but when we add the other foods to the list, they add up to the daily food budget. I’ve learned to truly lose weight, and still able to consume variety of foods good for me is to weigh my food. To maintain my weight is to learn how to eyeball the amount of my daily food intake and learn to adjust when I gain an ounce or two or a pound based on what the food scale has taught me.


This was my lunch one day at 353 calories. I can eat tons of veggies without hurting my food budget.


This is 465 calories. Sweet Potatoes and the pork ribs provided the most calories on one lunch this week.


I had a bowl of organic popping corn to the lunch mix. My lunch for today, Sunday was 284 calories including the popcorn. Bowl of popcorn is 69 calories at 19 grams. Panseared seabass was so delicious with tomatoes, red peppers and red onions. My sides were organic garbanzo beans and pearled couscous. I can only have 21 grams of pearl couscous which is not very much in a very small serving cup. And it’s already 75 calories taken away from my daily calorie budget. We did not know couscous would steal the calorie show. They are as bad in calorie count as white rice!  The lunch was so good though! Mediterranean diet at its best! And the kitchen still smells so good!

Most of my daily breakfast consists of veggie and fruit smoothies which always meet my daily fiber requirements together with veggie salads. This week I’ve added some organic apple with a tablespoon of peanut butter. 20180128_193850.jpg

Today, for my morning snack, I had this delicious crispy noodle and nut mix. For a very small cup of this to die for snack, it cost me 131 calories! I cheated on this one and I added a little more so it was more than 131 calories. But I just had to have it.

I do moderate treadmill walking most days which helps reduce the calorie budget. I drink 8 glasses of water everyday. My last meal is always lunch, then I start with my peak fasting.






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Intermittent Fasting, weight loss and Christmas holidays

Ahhhhh, the holidays are finally over! A month of holiday celebration was somehow a hurdle with losing or maintaining weight; but thankfully, I only gained two pounds total since yesterday, New Year’s Day!

I got so used in doing intermittent fasting and it helps on days before and after Thanksgiving, Christmas and New Year; the reason why I was able to control my weight. The calorie counting I incorporated during those times that I have to lose 20 pounds when I started changing my lifestyle habits, has given me the heads up when I was facing with all those glorious holiday foods. I knew that if I ate more than the calories that I have been used to, I will gain the following day. But I’ve learned also that if I ate less the next day of gaining some ounces or a pound, without being hungry as I fast, the following day, I would lose the calories I gained. That’s how I was able to maintain my weight. FB_IMG_1513610750289.jpg

I’ve learned that our body system can adapt to changes in eating habits, so if I feed my body less, it would be happy and content. The lessons I’ve learned as I am realizing it now is if I trained my system to eat less processed sugar, like cakes, cookies, chocolates, ice cream, pies; my system will adapt and would not anymore clamor for those types of food. The biggest dilemma for me is if I start tasting them again on holidays, and they are so attractive during the holidays, my digestion process seems to want to betray me and dislike the taste of the natural sweetness of the whole foods such as fruits. It doesn’t help, too, that most of the best fruits are not in abundance during the winter season of holidays galore.

Well, I promised myself that today, I’m starting to nip it in the bud, start to eat less and less simple sugar again, replace them with smoothies and more veggie salads, which get my energy in a better level, and control my hunger pangs and to get back to working out.FB_IMG_1513610843289.jpg

How sight and smell relate to digestion


“At first glance — or sniff — the digestive link between your eyes, nose, and stomach sounds a tad weird. But think about it: How many times has the sight or scent of something yummy like a simmering stew or baking bread set your tummy rumbling?

The sight of an appetizing dish or the aroma (actually scent molecules bouncing against the nasal tissues) sends signals to your brain: “Good stuff on the way.” As a result, your brain — the quintessential message center — shoots out impulses that


  • Make your mouth water.


  • Make your stomach contract (hunger pangs).


  • Make intestinal glands start leaking digestive chemicals.

All that from a little look and sniff. Imagine what happens when you actually take a bite!

Tasting and chewing in the digestion process

You know that small bag of potato chips you have stashed way at the back of your desk drawer? Well, dig it out and take a chip.

As the chip hits your tongue, your mouth acts as though someone had thrown the “on” switch in a fun house.


  • Your teeth chew, breaking the chip into small manageable pieces.


  • Your salivary glands release a watery liquid (saliva) to compact the chip into a mushy bundle (a bolus in digestive-geek speak) that can slide easily down your throat on a stream of saliva.


  • Enzymes (which you can think of as digestive catalysts in this case) in the saliva begin to digest carbohydrates in the chip.


  • Your tongue lifts to push the whole ball of wax . . . no, bolus, back toward the pharynx, the opening from your mouth to your esophagus, and then through a muscular valve called the upper esophageal sphincter, which opens to allow the food through. In other words, you’re about to swallow.”



Just One Bad Meal Can Mess with Your Health

Morgan Spurlock’s documentary Super Size Me was one of the first to vividly demonstrate the consequences of trying to sustain yourself on a diet of fast food. After just four weeks, Spurlock’s health had deteriorated to the point that his physician warned him he was putting his life in serious jeopardy if he continued the experiment.
But as the featured study showed, it doesn’t take a virtual month to experience the health effects of a poor diet. In fact, the changes happen after just one meal, according to research published in the Journal of the American College of Cardiology.

When you eat a meal high in unhealthy fats and sugar, the sugar causes a large spike in your blood-sugar levels called “post-prandial hyperglycemia.” In the long term this can lead to an increased risk of heart attack, but there are short-term effects as well, such as:

Your tissue becomes inflamed (as occurs when it is infected)
Your blood vessels constrict
Damaging free radicals are generated
Your blood pressure may rise higher than normal
A surge and drop in insulin may leave you feeling hungry soon after your meal

The good news is that eating a healthy meal helps your body return to its normal, optimal state, even after just one. Study author James O’Keefe of the Mid America Heart Institute in Kansas City, Missouri told TIME:

“Your health and vigor, at a very basic level, are as good as your last meal.”



I experienced this poor diet effect when I ate a meal high in unhealthy fats and sodium, one night when we went to see a movie last month before Christmas week in a theatre, where they serve food inside the auditorium. I thought to myself, it was only for one night, it would not hurt me, but it did. I felt so restless in bed and I had chest pains. I lost the calories I gained from it two days after I got back to eating my healthy homemade meals, but it surely proved that foods served in restaurants are not the best quality foods that your body definitely does not need. I can even tell now which restaurants we would go to and their foods will give me heartburn. Of course, after going twice, and it’s still doing the same result after I ate their food, there is something in their ingredients that do not agree with the human body’s digestion. For one thing, to gain profits, they serve you with the cheapest ingredients combine with trans fats and high in salt and hidden sugar, it’s a stomach catastrophe waiting to happen. Overtime, when you keep eating fast foods, you will develop all kinds of  maladies:  illness · sickness · disease · infection · ailment · disorder · complaint · indisposition · affliction · infirmity · syndrome · bug · virus – you name it!wp-1508636809959..jpg


Bad Cholesterol is pretty scary!

“LDL (low-density lipoprotein) cholesterol is often called bad cholesterol because it can build up in the walls of your arteries and form plaque, which can narrow and reduce the flow of blood through your arteries (arteries are the blood vessels that carry blood away from your heart). This plaque buildup can lead to a condition called atherosclerosis —also known as ‘the hardening of the arteries.’”  Source:

Cholesterolcholesterol-in-artery1Clogged Artery

Recently I heard news from a close friend of mine that her husband had an emergency surgery to remove his gallbladder full of gallstones. Gallstones may form when there is too much cholesterol in the bile. …
High levels of bilirubin can lead to formation of gallstones. …
In case the gallbladder is not able to empty often enough or if it is unable to empty completely, there may be a concentration of bile. …

I was not familiar with gallbladder which I thought was the same as the bladder that stores urine. They are two different body organs.

Gallbladder is a pear-shaped sac which is made up of a mucous membrane, a fibromuscular coat, and a serous layer. It lies in a depression of the posterior surface of the liver.


Urinary bladder is a part of the urinary system that stores urine produced by kidneys until urination takes place. It is found anterior and inferior to the pelvic cavity and posterior to the symphysis pubis. Bladder receives urine through ureters, the small tubes connecting two kidneys and the urinary bladder.


“Cholecystectomy is the medical procedure that surgically removes the gallbladder. Around 60% of the patients that undergo this procedure experience an improvement in their digestion, but for the 40% patients, they experience side effects and other discomforts. Diarrhea is a common side effect of removing gallbladder. Heartburn can also be experienced by people who have undergone cholecystectomy.
Unexplainable discomfort is usually felt by the patients a few days after the surgery. Bloating is the result of carbon dioxide pumped inside the body and remains there.
Difficulty in breathing. It is important that after surgery, deep breathing is now practiced. Heartburn is the result of improper digestion. Since there is not enough bile in the system, some of the fatty foods remain undigested and these fatty acids and gastric acids will try to regurgitate back to the esophagus, causing pain in the chest, neck, throat, etc.. “ Source:

Hopefully, my friend’s husband is one of the 60% patients that improve their digestion when the gallbladder is removed.

Anyway, I never realized that too much cholesterol in the body cannot only affect the walls of our arteries, but can cause problems on the other parts of our organs. Pretty scary!High-Cholesterol-Foods

How to Lower Cholesterol Naturally
These are the 7 steps you can take to lower cholesterol naturally. And if you follow all of them, you can count on a very high success ratio.

Eat a healthy cholesterol lowering diet. Some fats help lower cholesterol, while others can raise it. So get your fats right.

Reduce overall fat intake, avoid trans fats, limit saturated fats and replace “bad” fats with “good” fats, such as olive oil and those found in whole grains and omega 3 fish.

High fiber foods also help lower cholesterol naturally. They decrease “bad” LDL and increase “good” HDL cholesterol.

Do regular healthy physical activity. At least 30 minutes of exercise a day has been shown to decrease total cholesterol and improve “good” HDL cholesterol levels, while lack of regular physical activity can raise “bad” LDL cholesterol levels as well as lead to weight gain.

Reach and maintain a healthy weight. Being overweight can decrease “good” HDL levels and increase “bad” LDL and total cholesterol levels.

Eliminate sweets and refined foods. Few realize that eating sweets and other high glycemic foods increase triglycerides and cholesterol production. These foods are also addictive. Once you eliminate them, you’ll find that fruits, vegetables and whole grains actually taste sweet.

Cut out caffeine and alcohol – drink water. Both caffeine and alcohol have been shown to elevate cholesterol. So it’s best to switch to pure water and, at the very least, follow the “no more than one a day” rule.

Don’t smoke or use tobacco in any form. Smoking damages blood vessels, contributes to hardening of the arteries and is a major health risk for heart disease, stroke and other degenerative diseases.

Practice good healthy stress management. Just like cholesterol, a certain amount of stress is healthy – such as with exercise. But the link between excess stress and high cholesterol production is well established. So take time to relax, let go, meditate, enjoy yourself or do whatever it takes to keep your stress level under control.

Use the 7 steps to lower cholesterol naturally to reach optimum levels of:
Triglycerides less than 150 mg/dl.
Total cholesterol less than 200 mg/dl.
HDL “good” cholesterol over 40 mg/dl.
LDL “bad” cholesterol less than 100 mg/dl.

You can greatly reduce your all-around risk of both heart disease and stroke, the #1 and #3 causes of premature death in the U.S. by simply following these guidelines on how to lower cholesterol naturally.   Source:


List of Foods that Lower Cholesterol Naturally.  

Below is a list of foods that lower cholesterol naturally. You can use this list of cholesterol reducing foods as a guide when eating and should consider having a majority of these foods that lower cholesterol in your home.

– Oat cereal

– Cereals containing flaxseed or psyllium

– Whole grain cereals

– Pecan nuts, walnuts, olives, soy nuts

– Dried or canned beans, peas and lentils

– Corn, fresh, frozen or canned

– Soybean products

– Whole wheat bread

All types of fruits, especially currants, grapes, strawberries, blackberries, raspberries, citrus fruits, apples.

– Canola and olive oils and margarines made from these oils.

All vegetables, especially onion, watercress, leeks, spinach, carrots, artichokes, avocado, broccoli, kale Brussels sprouts and cauliflower

A variety of flavorings, herbs and spices, especially fresh garlic.

– Lean meats and chicken.

– Salmon, swordfish, tuna and trout


Another method of healing I found on line is Ginger Garlic Apple Cider Vinegar Mix:

1 piece of grated ginger, 1 glove of garlic, 1 tablespoon of apple cider vinegar, 1 teaspoon of honey, 1 tablespoon of lemon juice. Liquefy with the use of Nutri Bullet blender. Consume 1 tablespoon of the mixture before breakfast and another before lunch or dinner.  This mixture lowers blood pressure and cholesterol naturally according to the website. Screenshot_20171030-091257.jpg


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Food Shopping for health and wellness

Ever since I’ve modified my eating habits for the past few years, I’m always conscious of what to buy at the grocery stores.  I have gained knowledge into the type of foods that  would either make me healthy or will eventually cause diseases to propagate in my precious body. I’ve learned so much about organic foods and GMO laden produce and food products. It’s scary when you think about what’s out there bad to eat.


When it comes to my health, I don’t want anymore to let food commercials dictate what I should eat. I was commercially sublimated during my younger years of busy and stress loaded life. When you’re young, you don’t think of food in terms of your health, but what would make you feel stuffed, glutted or engorged regardless of the bad consequences and that would satisfy your hunger pangs. Looking back, I had eaten quite loads of fast foods. They were delicious, for Pete’s sake! Ate in many restaurants, hole in the wall types, and some elegant ones. I let the chefs’ or cooks’ concoctions to rule my eating habits. It was fun while it lasted. As luck would have it, I was into workouts to save my life! Yes! You should see my collections of VHS and DVD workout tapes! I have tons! And I still have them, but now contemplating in donating them.

I lost some weights, maintained the weight loss, but eventually succumbed to gaining extra pounds. That’s when health problems surfaced. My blood pressure went up and I was not feeling so good anymore. This led me to research about the causes of high blood pressure and how to manage it naturally. I went through different types of high blood pressure meds and most had bad side effects. It was frustrating. My salvation: plant based foods! They are miracle foods. But then I’ve learned that not all plant based foods are created equal.


Most grocery stores carry food produce that are laden with dangerous pesticides. Even the ones on the grocery shelves.DirtyDozens2 To top it off, most are GMO or genetically modified foods. They are foods genetically altered to look attractive to our eyes and genetically enhanced to have longer shelf life!GMO2

“The rise in autoimmune diseases, infertility, gastrointestinal problems and chronic diseases may be associated with the introduction of GM foods. In a position paper by the American Academy of Environmental Medicine, the authors ask all physicians to consider the role of GM foods in the nation’s health crisis, and advise their patients to avoid all GM foods whenever possible. The Academy also recommends a moratorium on GM seeds and calls for immediate independent safety testing and the labeling of all food items containing genetically modified products. As of 2010, the U.S. does not require food manufacturers to identify foodstuffs produced with genetically modified crops.”

How To Avoid GMOs
“The best way to avoid GMOs is to cook at home using certified organic ingredients. Organic foods, by law, are non-GMO. When buying produce such as corn, look for the PLU code on the label — if it begins with 9, it is organic.GMO4 If you use packaged or prepared foods, look for “USDA Certified Organic” on the label. Packaged foods that contain at least 70 percent organic ingredients are not permitted to contain GMOs. Assume that all restaurants are serving GMOs. The vast majority of non-organic products sold in a conventional supermarket, including pet foods and baby foods, contain some form of GMO corn, soy or other ingredients.”


I only have one body to live on and one life to live. But I have capabilities to control what I will eat. Screenshot_20171022-111922.jpgThis day and age, there are tremendous information at my beck and call to help gain knowledge on protecting my health.


Today’s breakfast – organic cereal with 11 grams of fiber and 9 grams of protein with some blackberries

I’m thankful and grateful for stores that are popping up and carrying organic and non GMO foods. Whole Foods, Trader Joe’s and now Aldi. Groceries near us are carrying organic produce and non GMO products. On the side of our world, we have HEB and Kroger and even 99 Ranch that dedicate organic food sections, or organic and non GMO products spread all over their food shelves. You just have to hunt and look for them. And because of the increase demands for organic and non-GMO products, the overall costs are moderately going down. Now that Amazon owns Whole Foods, I’ve seen organic pricing getting to the level, in some degree, with their conventional counterparts.

Screenshot_20171022-111733.jpgIt cost me such a lot of hours of research to get where I am with my health now. I am, more than ever, pays attention subsequently to what I require for myself to be able to give the necessary defense, to protect my body from the radical changes that poor eating habits entail. I promised myself to succeed.




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Walking for health and energy

Today, I walked along the sidewalks of Avenue des Champs-Élysées in Paris!


Although I’ve been to the country sides of France, during our travel, we intentionally decided not to be in Paris at all.

Today via Live Stream, I felt like I was there and walked the streets of this popular tourists destination. I’ve discovered these Live Stream videos on You Tube last year and I incorporated these video walks with my treadmill exercises. I really enjoyed it. I’ve gone to different parts of the world via these Live Streams. I’ve gone to Hawaii, Australia, Wales (in real life, we were in Wales in 2014), the country sides of Great Britain and some places here in the U.S.


I really enjoy these virtual walks on my treadmill. It’s mostly a 30 to 35 minutes of walking. The videos are well done and I actually feel like I was there at these places walking and enjoying the sights.


These Paris street sidewalks are just like walking on the streets of the Los Angeles Rodeo Drive but on a bigger scale. They also have stores popular in the U.S. like Sephora, Disney, Gap, QuickSilver, Abercrombie & Fitch, among others.


Some of the health benefits of walking include good physical and mental health, protection from heart ailments, diabetes, cancer, and other types of chronic conditions. Further studies show that walking increases bone mineral density and prevents the condition of osteoporosis.




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Maintenance Monday

20171016_160157.jpgAfter the weekend, Monday is a good day to start getting the weight down to at least where I feel my weight loss effort is a success! Not that I gained some extra pounds since the last time I blogged my weight progress. At this stage of my conscious food mindfulness, I would say if I gained a pound or two, it’s quite easy to lose the unwanted pounds because it’s not much.

What is hard for me now is to lose that last 5 pounds. My body seems to not want to let go. Today, I started using again the small cups I’ve used when I started this weight loss journey. I have tons of those small cup sizes and I know I will not ran out. The challenge is how long will I be able to stick to the calorie counting. What’s nice is I do not have to weigh my food by using my food scale. The length of time that I’ve used it to lose 16 pounds, which is about 6 months, I’ve mastered the tedious food weighing technique.

I’ve gained 30 pounds through the years, and getting down to where I am now, was a 4 year struggle, and the hardest is eating less than my usual intake. It took me to so many researches and guides to healthy lifestyle changes. I’ve learned that the unwanted pounds I was carrying led me to borderline hypertension stage 1. I initially took the precaution of taking prescribed blood pressure medication but eventually it manifested some awful side effects. I was described different kinds, and the end result was the same. The pestering side effects; and I’m not about to take another medication to cure the side effects!

There must be a better way, and there was, a natural way to lowering and controlling the blood pressure from escalating. Losing weight and plant-based food – a Dash and Paleo lifestyle eating. I don’t think of it as a diet but a lifestyle overhaul. Adapting Intermittent  Fasting at the same time made weight loss a success. To this day, Intermittent Fasting for me is a way of life. Giving the digestive system a chance to rest has given my body to repair itself.


Homemade cooking is the best way to lose weight and control what gets into my body. I’ve mostly used organic ingredients. Today I’ve made this dish – It’s a pastured raised ground veal. I cooked it with some white onions, garlic, 2 tablespoons of scallions and some green pepper with some lime juice. Stir fry them together, until meat is cooked.  I bought the veal at Whole Foods and it’s already pre-mixed with Taco seasoning which are all natural. It’s Gluten free, although I do not have a problem with gluten, and there’s no MSG added and no nitrates. It’s manufactured by Strauss free raised. It has natural spices, paprika salt, cottonseed oil. It would be good with organic tortilla, but it’s good with brown rice as well.

“Veal is enriched with vitamin B. This vitamin is essential for energy and healthy metabolism. Other than vitamin B, veal is a rich source of vitamin B-12, thiamine, riboflavin, niacin, and pantothenic acid. People who consume beef on regular basis can easily switch to a smarter and healthy choice with veal. People living with a strict calorie regimen, still get a taste of life with veal as it delivers only 179 calories from a 3 ounce top round cut. There is no difference in the calorie segment for the people eating beef or any kind of other red meat.”  Source:

I don’t eat very much red meat. I try to vary my everyday homemade Protein menu: fish, seafood, poultry, some white meat, and once in a while steak. Everyday, we have our morning veggie and fruit smoothie; and our meal always have a veggie salad to the mix.

20171016_160411.jpgI’ve also made today Chayote with wild caught Shrimps from Whole Foods. I cooked it with onions, garlic and tomatoes and added some chicken broth and some salt (I use coarse Kosher) to taste. When the Chayote is well cooked, I added the Shrimps and cooked for about an additional 5 to 10 minutes and it was ready to serve. It was delicious! “Chayote is a gourd plant, eaten in similar fashion to the summer squash, cucumbers and melons. You can add raw chayote to salads or cook them in meat or vegetarian dishes. … Chayote can also help support weight loss efforts, as it is low in calories and fibrous. Furthermore, chayote is a rich source of dietary fiber, antioxidants, iron, manganese, phosphorus, zinc, potassium, copper and vitamins B1, B2, B6 and C. Another strong suit of this vegetable is its folate content, which is helpful for cell division and DNA synthesis.” Source:

20171016_160504.jpgIf I want some rice with the meal, I always make organic Brown Rice mixed with tri-color organic Quinoa. “Health benefits of brown rice include better functioning of cardiovascular system, digestive system, brain and nervous system. It is loaded with powerful antioxidants which provide relief from a range of ailments such as hypertension, unhealthy levels of cholesterol, stress, mental depression and skin disorders.” Source: Organic Facts  I only eat a cup of Brown Rice/Quinoa as it’s not low in calories. If I eat more, I will gain weight.

“Researchers attribute the health benefits of quinoa to its complete nutritional makeup. Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. Quinoa contains almost twice as much fiber as most other grains. Quinoa contains Iron. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.” Source:



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Too much cholesterol

foods-high-cholesterolAccording to WEBMD, our body through our liver produces 75 percent of cholesterol that circulate in our blood. A normal level of cholesterol plays an important part in helping our cells do their proper jobs in our body system. 25 percent of cholesterol comes from our food. Therefore, when we eat foods high in cholesterol more than our body needs; and we eat them everyday, it can cause damage deep within our body. We don’t feel any symptoms when our body carries too much cholesterol, but over our life span, it can lead to a build up of plaque inside the arteries and narrows the space available for blood flow and can trigger heart disease. It’s pretty scary!


But there are ways to lower our body’s  cholesterol, thank goodness! First stop is to have our cholesterol level tested via blood testing at the doctor’s office. The results would show the levels of bad (LDL), good (HDL) and triglycerides.














Since I started this blog and has kept my weight down with the help of plant based eating, I have lowered my blood pressure and my last cholesterol test showed a low level because of the plant based foods I’ve become accustomed to. My intake of meat, poultry and seafood becomes my side dishes. I’m still into smoothies, apples, oranges, grapefruit which I eat in the morning after drinking a glass of water. I still drink eight glasses of water. Most especially, I still keep track and weigh myself daily before I start my day. If I gain a pound or maybe two, I eat more plant based and lesser simple carbs and less protein and I still do intermittent fasting.  If I am mindful of what I eat daily, keeping the weight down is easier nowadays.


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Calorie Awareness

People nowadays can easily consume more than 2,000 calories in one seating. With the abundance of restaurants and fast food chains, a person can easily devour more than 4,000 calories from eating breakfast and lunch or lunch and dinner in a day. If a person eat this much everyday, the weight gain is obvious. And if this person is not eating healthy, the person’s immune system would suffer and so does the rest of the person’s body organs and cells. Chronic diseases will follow suit.


This worth of breakfast food is 2,100 calories, according to The Upshot article on What 2,000 calories look like.


This lunch combination, or it can be for dinner,  is worth a whooping 2,670 calories.


This delicious meal just by itself without a soda or side dish and bread is 2,370 calories.

And when we dine out, we totally disregard the need to eat veggies and fruits that have so much nutrients and what our immune system is craving for. So, when we eat restaurant entrée and fast food, our digestive system is working so hard. If we are lucky, our body may get some protein in the process, but mostly bad fat and bad carbs that would add up to our waistline because that is where the bad food we had eaten would end up, while our immune system starve to death.

Ever since I’ve started using food scale and have been journaling my food intake for a year now,  I’ve noticed that my stomach has adjusted to the reduced calories I’ve been consuming each day.  I’ve mostly consumed foods eaten at home which I prepare and cook. Occasionally my hubby and I would venture and eat out at Whole Food’s food court or buy the ready made lunch/dinners they sell, which is heat and eat. Mostly, they are nutritious and not so high in calories. We’ve dined out occasionally on special occasion and I would go back to eating less the following day.

I’ve read that the way to accomplish this effect is to train your body to get used to accommodating smaller meals. Your stomach will adjust to proportions suitable for the needs of the average quantity of food you’re used to taking in, in a single serving. Over time, eating smaller-portioned meals reduces the size your stomach is accustomed to inflating during mealtime.

This is one of my measured food portion for lunch which consisted of Asparagus Risotto at 71 calories, a combo of wild Akeya rice and brown rice at 203 calories, baked chicken wings at 107 calories and 136 calories of Romaine and Avocado salad with cucumber and Siracha ranch dressing. The total calories for lunch that I have eaten was 517 calories. That day I had also consumed 301 calories of healthy breakfast cereal with strawberries mixed with plain Kefir. For snack I had an apple with peanut butter and some blackberries at 235 calories. For a year now, I’ve used smaller plates and bowls. For my drink, I always have 8 glasses of water consumed in a day, not counting my glass of Mineral Water I would drink for lunch almost everyday. Thankfully, Mineral Water is zero calories.

My total calories that day was 1,053.screenshot_2016-05-30-15-58-22.png

To maintain my weight, according to this plan, I have to eat 1,599 calories (for me this is a lot of calories)  and to lose weight, I have to eat less than 1,368 calories a day.

I can see now why I gained a lot of weight from dining out. I had eaten more than 1,599 calories. Knowledge is power definitely! Using a food scale now, it revealed to me that  it’s very easy to eat more than 2,000 calories or more in a day!

I’ve learned that veggies and fruits have lower calories. We can eat lots of veggies and fruits combined and it will not even make it to 2,000 calories. Amazing!

According to this article I’ve read, women who consume more fruit and vegetables have a healthier and more attractive glow than those who don’t, scientists have discovered.

Carotenoids – a type of pigment found in carrots, sweet potatoes, dark leafy greens and tomatoes, is credited with helping to protect against cancer.

People consuming diets rich in carotenoids are healthier and have lower death rate from a number of chronic illnesses.

The chemical can also work as antioxidants, aiding in the prevention of cancer.

A recent study showed that eating at least seven portions of fresh fruit and vegetables a day was linked to a 42 per cent lower risk of death from all causes.

I’ve just read that: “A new study published in JAMA Oncology revealed four lifestyle choices that can reduce the risk of breast cancer. Staying away from smoking, keeping a healthy weight, limiting alcohol intake and avoiding hormone therapies after menopause can lower your risk of getting breast cancer by 30 percent.”


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Break from Calorie Counting is over!

Too much of a good thing is not good after all. When I thought I was able to maintain my weight without the help of a fitness app, I would be able to succeed. Fat chance! Suffice to say, I’m back to doing my fitness app or I may have to call it, food journal. Without journaling your daily eating habits, it’s failure waiting to happen.


My weight loss program – lost 2 1/2 pound since I’ve started calorie counting last Sunday, May 22, 2015

I’ve already lost 2 1/2 pounds since I’ve started with calorie counting last Sunday! Yesss! I’ve gained 4 pounds when I took a break last October 2015 from doing my weight loss program through a fitness app. I was able to maintain my weight during Thanksgiving and Christmas holidays, but Mother’s Day this month and another eating out excursion at a Korean Restaurant did me in.  Early on, it needed to be nipped in the bud before my weight goes haywire. Awareness and prevention go hand in hand.

I really feel good, health wise. I had my recent 6 months check up with my cardiologist and primary doctor and got a good health evaluation. I want to keep it that way.

At the cardiologist office, my blood pressure reading was 110/78! And this is at the doctor’s office where my BP would go up as I have this white coat syndrome. My echo cardiogram test came out great, too. My heart is in good condition.

I’m aiming to get to 100 pounds. My height is 4’ll and this weight is best for my height. My target date is August 2016 and most likely I maybe successful. When I stopped doing this fitness up, I was 105 pounds from my start point of 122 pounds. This time around, I’m ready to lose that extra 5 pounds. I’m motivated! screenshot_2016-05-27-06-26-23.png


Nine tips to tame your appetite:

  1. Cut out processed food and eat whole foods. Focus on vegetables, fruit, nuts, whole grains, olive oil, wild fish and grass-fed meats.
  2. Eat breakfast. Studies show that it’s easier to keep weight stable over time when you eat breakfast each day. In general, eating earlier in the day can help keep you from overeating. Try not to eat anything within two hours of going to bed.
  3. Eat slowly. Your stomach takes 20 minutes to tell your brain when you are full so eat slowly and mindfully. Try to enjoy every part of your meal.
  4. Moderate or eliminate alcohol. Do this to lower your sugar calories as well as help prevent you from overeating.
  5. Avoid your trigger foods. Know your own trigger foods and avoid them. Soda, sweets, bread and baked goods are common trigger foods.
  6. Keep a journal. We use food to block our feelings, but you can use a journal to keep you from emotional eating. A journal helps you deal with your emotions in a healthy way.
  7. Get sufficient sleep. Even just a little loss of sleep makes you hungrier. While people’s need for sleep varies, most adults need between seven and eight hours each night.
  8. Control stress levels. Stress makes us overeat, and it makes us crave the wrong kinds of food. Try to actively relax instead by incorporating meditation or yoga into your life.
  9. Exercise. Walk a minimum of 30 minutes each day, and add in more activity as you are able.