Greatest GIFT

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


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Walking for health and energy

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

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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.

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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.

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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.

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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.

Walking

 

 

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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!

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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.

 

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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.

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

Lunch

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

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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.

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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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New development on blood pressure numbers

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Two days ago, I went to see my primary doctor for a 6 months checkup and refill of my blood pressure medication. I’ve been trying to stop taking it for the sole reason that I want to lower my blood pressure naturally. However, my blood pressure the past days for my systolic seemed to be elevated and I was trying to figure out if it was because I stopped taking my BP med. My systolic reading was around 138 to 140 in the morning. And I thought it was high, as I was getting systolic readings of 126, 127, 130 to 134 before I stopped taking my BP med.

I was running out of my med, so I’ve decided to see my doctor. He was glad that I maintained my weight. I told him that the chest pain I was having before was completely gone after I stopped drinking anything with caffeine, especially coffee and tea. My doctor said that I’m having a bad reaction to it. I referred to the pain as angina and he told me that I should not use that word as I do not have it. It is a heart disease and other doctors may misunderstand me.

My doctor conveyed to me that there were some research studies done about blood pressure measurements that was discussed at the doctors convention he attended. I knew pretty much what he was going to tell me as I’ve read these reports online. In my case, since I do not have other health issues or chronic conditions, the 3 months worth of BP readings I shared with him via my daily log were great. He told me not to worry so much of my blood pressure even if my systolic goes up to 150 from time to time. He believes I should keep taking my low dose of BP med and we will take it from there. He knows that I’ve changed my diet and started eating more veggies and fruits and that I am proactive in regards to my health. April2016

I was ecstatic! Finally, a conventional doctor I’m seeing is accepting the change of times in the medical field. There’s hope for conventional doctors. High blood pressure is a serious condition and millions of people in the world have them and they do not know that they are walking time bombs as HBP is a silent killer that lead to massive heart attack or stroke.

One of the reports I’ve read about the changes on blood pressure measurement, I copied and posted below to remind myself and this great news. The link to the website where I gathered the information from, I’ve attached and posted here.

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“Whom does this study affect?

SPRINT focused on a specific group of people with hypertension: those 50 and older with at least one other chronic condition, such as heart disease or kidney disease (both of which raise heart attack and stroke risks), and those 75 and older. Of every six people with high blood pressure, only about one of them is in such a high-risk group.

If you are in that group, talk with your doctor about whether lowering your systolic blood pressure to 120 is worth the risk, says Harlan Krumholz, a cardiologist at Yale University. If you’re not in that group, based on these new findings, you may not need to aim for such a low number.

Also talk with your doctor about making lifestyle changes that can help reduce blood pressure. Those are especially important for people like those in the group studied in SPRINT.

For the rest of us . . .ReduceBloodPressurerightaway5

If you’re not in one of the previously mentioned high-risk categories, what should your blood pressure be? Consumer Reports’ medical experts consider 150/90 a reasonable goal for most people age 60 to 75 who don’t have other risk factors. They suggest a goal of 140/90 for people younger than 60, those with diabetes and those younger than 50 with chronic kidney disease.

Those numbers are based on recommendations from an independent expert panel convened by the NHLBI. The panel noted that achieving levels below 140/90 can require additional blood pressure drugs or high doses. That increases the risk of the previously mentioned side effects and — depending on the drugs — problems such as persistent coughing, erectile dysfunction and frequent urination.

But be sure of your numbers.

Uncertain about your blood pressure? Get it measured, even if you think it’s fine. The U.S. Preventive Services Task Force recommends that everyone 18 and older be screened for hypertension. Having high blood pressure generally causes no obvious symptoms, so an estimated one-fifth of American adults with the problem don’t know they have it.

Surprisingly, the most accurate way to measure your blood pressure is not at your doctor’s office. Up to 30 percent of people receive an incorrect diagnosis of high blood pressure, often because their blood pressure is normal at home but spikes in a doctor’s office, perhaps because of anxiety. Blood pressure can also fluctuate depending on such factors as sitting position, bladder fullness and placement of the monitor’s cuff.

The gold standard for measuring blood pressure — a method known as ambulatory monitoring — involves wearing a small, doctor-prescribed device that records your blood pressure at frequent intervals over 24 hours. But that monitoring isn’t widely available, and insurance might not cover the cost. A good alternative, the task force says, is a home blood pressure monitor. Record levels once in the morning and once in the evening for a week.”

https://www.washingtonpost.com/national/health-science/its-important-to-get-high-blood-pressure-under-control-but-how-low-should-it-go/2016/04/21/9193efe8-b3bc-11e5-9388-466021d971de_story.html

http://www.webmd.com/hypertension-high-blood-pressure/news/20131218/new-blood-pressure-guidelines-raise-the-bar-for-taking-medications


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Health and Intermittent Fasting

screenshot_2016-01-09-09-38-07-1.pngCancer Awareness is a thing of the past. The people who started this movement was just in for the money, how much you can donate to be aware of the vicious disease that is cancer. What we all need to know now is how to prevent it, to not be part of the million numbers who survived or got killed by it. How can we not be aware of cancer when what we’ve been reading now is people dying of it. It’s in the papers and all over the internet.

I’ve started with Intermittent fasting to lose and maintain my weight.img1458758819217.png I have been doing it for months and I’m so used to it that I don’t get hungry anymore during my daily fasting hours. To lose weight, it’s just a matter of how much calories I would eat on the hours I allotted for eating which is breakfast and lunch. To maintain is eating the same amount of calories. To be successful with it, I have to eat what my immune system or my microbiome or gut community would love to eat so they could make my system work properly in absorbing the food I feed them. I’ve stayed with eating lots of raw organic veggies, some organic whole grain, organic and grass fed beef and wild caught fish and seafood. I’ve added a teaspoon of coconut oil to my morning smoothie blend which I have not done in the beginning of my weight loss journey last May of 2015. I’m eating it sparingly as it is a saturated fat, but a good feed for the brain. I’ve used good fats like avocado oil for cooking, and extra virgin oil for my salads. Flax seeds and hemp seeds are my favored seeds to blend with my smoothie and salads.screenshot_2016-04-23-17-33-09-1.png

Fasting and Prevention

“For those trying to keep cancer at bay, intermittent fasting may improve your sensitivity to insulin and reduce your insulin resistance, which has been linked to several types of cancers. There’s also some evidence that fasting induces your body’s cells to begin the process of autophagy – including neuronal and general autophagy – to clean up cellular “garbage.”

While the scientific evidence on cancer prevention is still premature – and keep in mind the majority of clinical studies have been in animals, not humans – nevertheless there is some exciting evidence showing the potential!” http://www.hope4cancer.com/information/healing-cancer-on-time-how-intermittent-fasting-may-help.html

“We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the heatopoietic system. When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.  What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back. ” – Valter Longo, corresponding author. (1)

“Again, because fasting significantly lowers white blood cell counts, this triggers stem cell-based regeneration of new immune system cells.  More importantly, it reduces the PKA enzyme, which has been linked to aging, tumor progression and cancer.(1) It’s also noteworthy to mention that fasting protected against toxicity in a pilot clinical trial where patients fasted for 72 hours prior to chemotherapy.” http://www.collective-evolution.com/2014/06/22/scientists-discover-that-fasting-triggers-stem-cell-regeneration-fights-cancer/

 


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Coffee, my heart’s enemy!

Change is afoot! I cannot drink coffee, and though I love the taste and smell of it, hands down, I cannot have it! I have to give up even the decaffeinated ones. Since 97% of caffeine has been removed, the remaining 3% still create havocs to my heart and angina sets in until my body eliminates the coffee out of my system.coffee

It’s actually the caffeine that my heart is allergic to and it reacts on caffeine’s entrance in my body’s bloodstream. Even tea is my heart’s enemy because of the caffeine. I’ve come to a conclusion that anything with caffeine added to food, my heart will pitter patter and starts crying out loud! It surely gives me quite a fright. Thank goodness, my heart is in good condition according to my cardiologist.

“The reason for the angina: Vasoconstriction, it is the narrowing of blood vessels. When vasoconstriction occurs, blood flow is slowed down or partially blocked. It can occur in response to psychological conditions or drugs, such as decongestants, pseudoephedrine or caffeine.”

“By limiting your caffeine intake, you may be able to avoid vasoconstriction and decreased blood flow in the brain. The study published in “Human Brain Mapping” found that those who consumed high levels of caffeine had less cerebral blood flow, when compared to low and moderate caffeine users. In the study, 45 milligrams per day was considered low dosage, 405 milligrams per day was considered moderate and 950 milligrams per day was considered a high level of caffeine.”

Excerpts from:

http://www.livestrong.com/article/395736-does-caffeine-constrict-blood-vessels/

I had never been in the habit of drinking coffee like other coffee lovers do. I never did. I’d have a cup once in a while in my younger years, but it was never an ongoing leisure. I drink it then only to perk me up in the morning on the way to work, if I did not get a good sleep the previous night. The desire to be constantly metabolized, in short, energized by coffee everyday was never my thing. Therefore, I did not know then that my heart reacts to caffeine except when I was taking diet pills moons ago. Caffeine is one of the ingredients in diet pills. I definitely did not put two and two together.

Not until I’ve gotten the luxury to be able to stay home. My hubby loves coffee and the coffee aroma got me entangled with the idea of a cup of joe in the morning would be a welcome change. Three days with coffee gave a sudden chest pain. I’d stop drinking it and the pain would go away. Unbeknownst to me, the caffeine raised my blood pressure, too.

As of late, I’ve given coffee a last try by trying some decaf. It didn’t do no good to my heart either especially if I have it every morning, even in small amount. It was alright if I only have it once in a blue moon. But no chance everyday. Coffee is acidic and an acidic body can cause inflammation and increases the chance of diseases thriving in our bodies.

Pros and Cons of coffee ~~ According to this website,

http://www.care2.com/greenliving/7-coffee-pros-cons.html

The goods on coffee are: Can reduce the risk of diabetes, fights free radicals, improves memory and cognition.

The negative effects of coffee: can increase Osteoporosis, can cause wrinkles, weight gain, conventional coffee is laden with pesticides.

On this website: http://www.healthassist.net/blog/general/pros-and-cons-of-coffee/

The site particularly discussed about heart disease as part of the negative effects of drinking coffee and high blood pressure. If I continue drinking coffee, regular or decaf, there’s a possibility that my heart may give up on me  due to high blood pressure, which is another side effect of coffee drinking. “Recent Italian study found that coffee drinking can slightly increase the risk for development of sustained hypertension in persons with elevated blood pressure.”

I guess coffee is no longer in my future. As much as I love the smell and aroma of newly brewed coffee, I have to think of the many cons associated with getting addicted to it.

Goodbye coffee, it’s been nice knowing you at Starbucks, especially. coffee2And I am no longer a fan of Starbucks for years now. Talking about pesticides and toxins in their coffee!

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More Sunny Days

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The weather is changing and I can feel the change in my mood and body. I am getting more motivated to do some light workouts nowadays. My diet remains the same as usual, the green smoothies seem to be as perfect to have than winter time. Though, I kept up with preparing it almost everyday during winter. Best of all, I’ve maintained my weight! Intermittent fasting is still a way of life, which I am so used to now.

However, Springtime is surely happy days. The sun always keeps me in a better mood. It indulges me to have a much better outlook. screenshot_2016-03-31-22-41-43-1.png

The time change this month had screwed up my sleeping habit and it’s only recently that my circadian rhythm finally is back to normal and I’m able to establish my inner clock to work in my favor again with regards to a restful sleep.

According to Dr. Mercola:

“A number of studies indicate that springing ahead to Daylight Saving Time (DST) may be hazardous to your health. Although the one-hour time change may seem minor, when it comes to your body’s internal clock, it actually is a big deal.

The latest study suggests turning your clock ahead for DST may set the stage for a small increased risk of heart attack the following day.1

The findings were published in the March 2013 edition of the American Journal of Cardiology.2 The study showed a small rise in heart attack rates the Sunday following the shift to DST, the Saturday night when you lose an hour.

However, the study showed a small tick downward the Sunday following the change back to standard time, when you gain an hour. Given that heart attacks appear to increase following the shorter night, it is reasonable that sleep deprivation may be to blame.

There are numerous studies showing the adverse health effects of sleep deprivation. But the studies involving one-hour time changes point to just how sensitive your body is to seemingly insignificant changes in your diurnal rhythms.

The lead researcher of the featured study speculates that a more significant result may be found with a larger sample size—the population in this study was quite small. When you consider these results in light of prior studies, the issue becomes more of a concern.”

Reading this made me realize that I had a lot more sleepless nights during the week after the time change or Spring Forward. When I can have a good and restful sleep, I can feel the goodness it brings to my mood and my body temperament. My blood pressure reading is good. I just wish that whoever is responsible for these time changes will stop changing the time. If I can choose, I want it to just stay on daylight saving time.

 


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A Question Remains

I recently received a sad news that one of my relatives died suddenly without a warning sign. Just like that, he was gone. In pictures he recently posted, he seemed fit as a fiddle. I saw some tinge of sleep deprivation or lack of good sleep in the current and casual photo shoots, but I could be wrong. He was young, seemed full of life and maybe had great ambition.

It was a puzzle to me and everyone that knew him of his passing at 39 years old, with no serious known illness. He did not make it alive to the hospital. He was pronounced dead on arrival and diagnosed that he suffered a mild stroke.

I was told that he went to bed with a full stomach. Just right after he ate a big dinner, he went to sleep, physically tired from a day’s work. In the middle of the night, his wife awaken from his loud snore. She tried to wake him up but he did not respond. They rushed him to the hospital but it was too late.

So many things came to my mind of what might have happened to him from the time he went to bed and got into a deeper sleep.

  • He slept with a full stomach 

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According to Livestrong.com

When you go to sleep or go into a reclining position, gravity no longer pulls everything in your abdomen straight down. If you have a full stomach, this can cause acid reflux, potentially resulting in long-term damage to your esophagus. If you have digestive problems when you lie down after going to sleep, you should talk to your doctor and consider making changes to your lifestyle.

Stomach Digestion   Wordmedref_picture_of_stomach_revised

When you eat food, your stomach churns to help mix the food with gastric acid and break it down. The top of your stomach is lined with a ring of muscle known as the lower esophageal sphincter. This muscle prevents the contents of your stomach from traveling up into your esophagus. However, when partially digested food presses up against the lower esophageal sphincter, it can relax. When you have a full stomach and lie down, more food can press against the sphincter, allowing the contents of your stomach to re-enter your esophagus.

Stomach Acid Problems

Lying down on a full stomach can cause significant discomfort, but it can also lead to serious health problems. If the lining of your esophagus is regularly burned by stomach acid, your esophageal cells will gradually change, resulting in a phenomenon known as Barrett’s esophagus. This increases your risk of developing esophageal cancer. Chronic acid reflux can also cause your esophagus to narrow or develop open sores.

  • He was snoring loud enough to disrupt his wife’s sleep     

Sleep-Apnea

According to MayoClinic.Org

Normal snoring, called primary snoring, is harmless to the snorer although annoying to anyone who sleeps with that person.

Sleep deprivation. Not getting enough sleep can lead to further throat relaxation.

  • Sleep position. Snoring is typically most frequent and loudest when sleeping on the back as gravity’s effect on the throat narrows the airway.
  • Obstructive sleep apnea. Snoring may also be associated with obstructive sleep apnea. In this serious condition, your throat tissues partially or completely block your airway, preventing you from breathing. Sleep-Apnea2
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    Risk factors that may contribute to snoring include:

    • Being a man. Men are more likely to snore or have sleep apnea than are women.
    • Being overweight. People who are overweight or obese are more likely to snore or have obstructive sleep apnea.
    • Having a narrow airway. Some people may have a long soft palate, or large tonsils or adenoids, which can narrow the airway and cause snoring.
    • Drinking alcohol. Alcohol relaxes your throat muscles, increasing the risk of snoring.
    • Having nasal problems. If you have a structural defect in your airway, such as a deviated septum, or your nose is chronically congested, your risk of snoring is greater.
    • Having a family history of snoring or obstructive sleep apnea 

    Habitual snoring may be more than just a nuisance. Aside from disrupting a bed partner’s sleep, if snoring is caused by obstructive sleep apnea, you may be at risk for other complications, including:

    • Daytime sleepiness
    • Frequent frustration or anger
    • Difficulty concentrating
    • A greater risk of high blood pressure, heart conditions and stroke
    • An increased risk of behavior problems, such as aggression or learning problems, in children with obstructive sleep apnea
    • An increased risk of motor vehicle accidents due to lack of sleep

    I was told that the deceased was not a smoker nor was an alcohol drinker and mostly was not doing drugs.  Narrowing it down, he was a man, may have a narrow airway, had a nasal problems or might have a family history of obstructive sleep apnea, which is a serious condition if not treated. His diagnose was he had a mild stroke. Obstructive sleep apnea, that he might unknowingly was suffering from, had block his airway during deep sleep and he was unable to breathe which caused a mild stroke as the air to the brain was constricted which caused the mild stroke. WordBrain

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    I don’t know the distance from their home to the hospital, but if he got medical help sooner than later, he would still be alive as it was a mild stroke. Our neighbor, who suffered from mild stroke, is well and back on her feet. Our emergency hospitals here, which we have quite a few, are about ten to maybe fifteen minutes away. She’s a lot older than my nephew and thank God, she survived. Hers was mostly stress related. WordStrokeBrain

     

     

    Whether these were the causes of my nephew’s untimely death, it was very sad that he was gone. I feel for his mother and siblings, especially his wife left with five young kids to take care of.

    There are no permanent things in life. Life is so precious and being knowledgeable about how our body works is a must.

     


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    Natural Human Growth Hormone

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    With this update, my current weight is 104.2, which I was able to maintain last holiday season due mainly to intermittent fasting. I’ve eaten more than usual during Christmas and New Year. But because of intermittent fasting, I was able to keep my weight down. I’ve gained a pound, but after the New Year, I’ve easily lost a pound and back with my usual calorie control healthy lifestyle.

    I believe intermittent fasting is one of the most powerful interventions out there if you’re struggling with your weight and related health issues. One of the primary reasons for this is because it helps shift your body from burning sugar/carbs to burning fat as its primary fuel.

    via Dr. Mercola

    Breaking Down Fat

    When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you’re not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins. Under these conditions, various organs in your body secrete hormones:

    • pancreas – glucagon
    • pituitary gland – growth hormone
    • pituitary gland – ACTH (adrenocorticotropic hormone)
    • adrenal gland – epinephrine (adrenaline)
    • thyroid gland – thyroid hormone

    These hormones act on cells of the liver, muscle and fat tissue, and have the opposite effects of insulin.

    When you are not eating, or you are exercising, your body must draw on its internal energy stores. Your body’s prime source of energy is glucose. In fact, some cells in your body, such as brain cells, can get energy only from glucose.

    The first line of defense in maintaining energy is to break down carbohydrates, or glycogen, into simple glucose molecules — this process is called glycogenolysis. Next, your body breaks down fats into glycerol and fatty acids in the process of lipolysis. The fatty acids can then be broken down directly to get energy, or can be used to make glucose through a multi-step process called gluconeogenesis. In gluconeogenesis, amino acids can also be used to make glucose.

    In the fat cell, other types of lipases work to break down fats into fatty acids and glycerol. These lipases are activated by various hormones, such as glucagon, epinephrine and growth hormone. The resulting glycerol and fatty acids are released into the blood, and travel to the liver through the bloodstream. Once in the liver, the glycerol and fatty acids can be either further broken down or used to make glucose

    Human growth hormone (HGH) plays a vital role is staying young, long after you’ve finished growing. HGH is a product of the pituitary gland, the master gland of the body. As the name implies, it promotes linear growth in children and adolescents. After the body stops growing taller, levels of HGH decline and often become very low in adult life.
    Growth hormone helps burn fat, build muscle and fasting triggers the “growth hormone response”, which prevents you from losing muscle while you fast. Since your muscle is largely responsible for your metabolism, growth hormone also plays a large part
    in keeping your metabolism elevated while you are fasting.

     Naturally Increased Growth Hormone

    ) When you sleep
    2) When you are in a fasted state

    Natural HGH Booster #3: A Sleep Mask

    You release the most growth hormone while you sleep. Use a sleep mask to block out light, allowing melatonin, the sleep hormone, to surge, and get a deeper, more restorative sleep.

    Scientific studies show fasting and intermittent fasting promote weight loss and burn belly fat, but have other important anti-aging health benefits, such as protecting the brain from degenerative diseases like Alzheimer’s, the Huffington Post reported.

    Researchers say fasting and intermittent fasting keeps the brain from shrinking and protects it from stress. Fasting as little as eight days a year could have significant health benefits, even for older people and cancer patients.

    Research conducted at the USC Davis School of Gerontology indicates that fasting for two to four days at a time can regenerate your entire immune system — especially for cancer patients undergoing chemotherapy.

    “When you starve, the system tries to save energy, and one of the things it does is recycle a lot of the immune cells that are not needed, especially those that may be damaged,” said study author Dr. Valter Longo, a professor of gerontology.

    Longo said fasting can be especially beneficial for older people (whose immune systems become damaged with age) and for cancer patients undergoing chemotherapy. “If you start with a system heavily damaged by chemotherapy or aging, fasting cycles can generate, literally, a new immune system,” he said.

    Boosts Human Growth Hormone 2,000%

    Previous research from the Intermountain Medical Center Heart Institute in Utah indicates periodic fasting dramatically increases human growth hormone. In a recent study, men who fasted for 24 hours experienced a 2,000% spike in HGH, while women saw a 1,300% increase. Studies show fasting stabilizes blood sugar and improves cholesterol.

    Fasting for an entire day or two at a time can be difficult for most people, but you can reap the anti-aging and weight loss benefits of calorie restriction through intermittent fasting, which calls for alternating days of feeding and fasting.

    Intermittent fasting can slow down aging by limiting the oxidative and metabolic stresses that damage cells, the Wall Street Journal reported.

    According to research by the National Institute on Aging (NIA), intermittent fasting is better than conventional dieting for fueling weight loss, improving brain health, and maintaining lean muscle mass. “Just as exercise makes muscles stronger, fasting makes the brain stronger,” said Dr. Mark Mattson, chief of the NIA’s neurosciences lab.

    What’s more, this pattern of intermittent fasting helped the animals maintain their lean muscle mass even as they aged — the exact opposite of what happens to both animals and people as they get older.

    Hugh Jackman Credits IF For Buff Wolverine Body

    Similar experiments conducted on humans (alternating between days of normal eating and calorie restriction) showed the same effects. Dr. Mattson said fasting for short periods of time like 16 to 24 hours induces a state of stress in the body, which responds by releasing neurotrophic proteins that stimulate neurons and other cells.

    Actor Hugh Jackman recently credited intermittent fasting for helping him achieve his rippling Wolverine body. Jackman, 45, said IF also gave him more energy and improved his sleep.

    Hugh’s 16/8 intermittent fasting protocol involves doing all his eating for the day during an eight-hour window and then not eating at all (except for water) for 16 hours. Jackman typically consumes all his calories between 10 am and 6 pm. It’s an eating plan he follows even when he’s not training for a role.

    (Marcola) I view intermittent fasting as a lifestyle, not a diet, and that includes making healthy food choices whenever you do eat. Also, proper nutrition becomes even more important when fasting, so you really want to address your food choices before you try fasting.

    This includes minimizing carbs and replacing them with healthful fats, like coconut oil, olive oil, olives, butter, eggs, avocados, and nuts. It typically takes several weeks to shift to fat burning mode, but once you do, your cravings for unhealthy foods and carbs will automatically disappear. This is because you’re now actually able to burn your stored fat and don’t have to rely on new fast-burning carbs for fuel. Unfortunately, despite mounting evidence, many health practitioners are still reluctant to prescribe fasting to their patients


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    White Coat and White Bloat Syndrome

    I saw my cardiologist yesterday for my six months check up. The medical assistant was amazed that I’ve lost weight. She told me that my weight was 126 in May 2015. I told her that I was 121 that day she weigh me in. She said that different scale has different results. I was very surprised with her response because she did not point out that everything from my clothes to my shoes add up to the weight reading on the scale. I mentioned that to her and told her that when I weigh myself in the morning, I don’t have any clothes on to get my correct weight. Whitebloatsyndrome

    Yesterday, I had to remove my sweater and my sandals so that at least my weight at the doctor’s office is not way too off from my weight in the morning. Being my appointment was in the afternoon, I had already eaten and had drank some water already. At least, the difference in my weight was about 4 pounds. The doctor’s office scale indicated I was 109 pounds, while my morning weigh in was 105.6 pounds.

    I’ve realized, too, that when they take my blood pressure at my cardiologist office, my blood pressure was way too high. Yesterday my BP reading was 200/80. WhiteCoatHypertension5That was too high and inaccurate. The medical assistant and the doctor said that I may have a white coat hypertension. When I think about it now, I may surely be suffering with that kind of hypertension, but only at the cardiologist office. Another medical assistant took another reading and the systolic level went down to 168 which was still high. At my regular doctor, I never get that kind of very high blood pressure reading.WhiteCoatHypertension4

    According to Wikipedia:

    White coat hypertension, more commonly known as white coat syndrome, is a phenomenon in which patients exhibit a blood pressure level above the normal range, in a clinical setting, though they don’t exhibit it in other settings. It is believed that the phenomenon is due to anxiety that those afflicted experience, during a clinic visit.

    The patient’s daytime ambulatory blood pressure is used as a reference as it takes into account ordinary levels of daily stress. Many problems have been incurred in the diagnosis and treatment of white coat hypertension.

    The term “masked hypertension” can be used to describe the contrasting phenomenon, where a patient’s blood pressure is above the normal range during daily living, although it isn’t above the normal range when the patient is in a clinic setting.

    Diagnosis

    In studies, white coat hypertension can be defined as the presence of a defined hypertensive average blood pressure in a clinic setting, although it isn’t present when the patient is in other settings. Diagnosis is made difficult as a result of the unreliable measures taken from the conventional methods of detection. These methods often involve an interface with health care professionals and frequently results are tarnished by a list of factors including variability in the individual’s blood pressure, technical inaccuracies, anxiety of the patient, recent ingestion of pressor substances, and talking, amongst many other factors. The most common measure of blood pressure is taken from a noninvasive instrument called a sphygmomanometer. “A survey showed that 96% of primary care physicians habitually use a cuff size too small,” adding to the difficulty in making an informed diagnosis. For such reasons, white coat hypertension cannot be diagnosed with a standard clinical visit. It can be reduced (but not eliminated) with automated blood pressure measurements over 15 to 20 minutes in a quiet part of the office or clinic.WhiteCoatHypertension6

    Mayo Clinic explanation of white coat hypertension here at:

    http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/white-coat-hypertension/FAQ-20057792

    There must be something that is stressing me out every time I see my cardiologist. Thank goodness that I have a daily log of my blood pressure readings and my daily weight that I can show to my GP and my cardiologist for the correct BP readings at home. It’s frustrating because now doctors can email their patients their medical records and the patients will see what they have recorded at their end. I hate to say it, they are mostly wrong information and limited in scope. Mine showed a wrong height, wrong BP reading info and seem that it did not show what my cardiologist and I had conversed about my health progress.

    He asked me what did I do to lose weight. I explained what regimen I have done which I have posted here on my blog. He seemed to be writing down the information. And he agreed that diet and the type of foods I have eaten in the past months helped me tremendously. He also concurred that blood pressure goes down when a person loses weight. He repeated that my heart is in good shape, very healthy according to the echocardiogram and the nuclear tests in May 2015; and he added that the pain I might have experienced in the past was probably gas from indigestion, which made sense. He commended me for taking a proactive role with my health.

    There were minor findings from my nuclear test that he needs to monitor, so he wanted to see me in six months for another echocardiogram. I guess I only suffer white coat syndrome at the cardiologist office and not with my Primary Care Physician or come to think of it, if they don’t ask me to take a test or two for preventive care. I think I may have to pass this up next time they told me I’m due for a preventive assessment review.

    Maybe because my cardiologist and his office are not in sync with my current health updates, I guess I feel frustrated and it is stressing me out in the back of my mind. Especially, when I viewed my current medical record with them yesterday. It looked like nothing has changed in my condition except my weight. I guess they do not have time to build a relationship with their patients being pretty busy with other patients. I guess I might just have to take this whole thing with a grain of salt.wpid-screenshot_2015-08-07-20-37-20-1.png

    My overall health is really in my hands. I cannot depend on conventional doctors to take care of my health. I have to accept the facts that their medical records about me would be erroneous because no one really pay attention on correcting them and they based things on what their medical instruments tell them whether it’s wrong or not. I just have to leave it at that.  I have to take care of myself by continuously being proactive with my healthy eating habitsasparagus, reading articles about health from functional and alternative doctors and learn from them. If I keep on eating the right foods wpid-screenshot_2015-08-28-07-30-36-1.pngand eating less and do my daily intermittent fasting, intermittentfastingstaying away from most of the processed foods, drinking water, have a good night sleep schedule; my conventional doctors would just be saying on the back of their heads: “there goes my business!” Just leave them in wonderment. Really, when you’re ill and naïve about your health and uneducated, it’s easy for  conventional doctors to whip up any kind of diagnosis. It’s really trial and errors with them because they don’t really know you and your body personally.wpid-screenshot_2015-08-04-15-07-28-1.png

    http://www.ehow.com/how_5013527_avoid-white-coat-syndrome.html

    According to ehow.com, there’s a way to avoid White Coat Syndrome:

    • From the evening before you go to the doctor, stop drinking water. If you have less water, you will have lower blood pressure. The only reason you’re not drinking water is so you can have a few uneventful doctor’s visits without the high blood pressure speech. If you do this, make sure you test yourself so you know you don’t have high blood pressure.
    • On the way to the doctor, listen to pleasant music. Smile. Enjoy life. Drive slowly. Do everything to be relaxed on the way to the doctor. Ignore the stresses of your life. Do not think or worry about white coat syndrome. What’s on your mind can have a huge effect on blood pressure, so it’s best to be relaxed as much as possible.
    • Walk slowly into the doctor’s office. Excessive physical exertion will raise blood pressure.
    • Stay relaxed the whole time at the doctor. Meditate. Smile at the world. Close your eyes. If you have somebody with you, fall asleep while you wait, which will make you very relaxed and lower blood pressure
    • After you get a normal blood pressure reading and avoided the high blood pressure speech, congratulate yourself on a job well done. You’ve conquered White Coat Syndrome on this visit.WhiteCoatHypertension3
    • Tell your doctor about your white coat syndrome. This is the most important step.The doctor’s job will be to determine how pervasive your white coat syndrome is. He calls it white coat hypertension, which is still just as serious as regular hypertension or high blood pressure. On one hand, your blood pressure may be normal during the rest of the day, which means blood pressure meds will give you hypotension (low blood pressure). On the other hand, high blood pressure during other stressful parts of the day (other than the doctor’s visit) may warrant treatment of white coat hypertension. In many cases, the doctor will still want to prescribe you blood pressure meds anyway because if you’re stressed from doctor’s visits, you’re probably suffering hypertension during the other stressful parts of your life. If you have other factors such as heart disease or overweight, your doctor might err on the side of caution and diagnose white coat hypertension. Your doctor will do what’s right for you. If he prescribes you meds anyway, it’s not a defeat. He’s doing you a favor in treating white coat hypertension.

    And take a deep breath!